The Power of a Goal

THE POWER OF A GOAL!

You want to know how to make things happen...SET A GOAL!
Get out a piece of paper and write down the goal.
You will be amazed at how that simple action can get things moving.
When weight loss is the goal, the #1 way to propel yourself towards success is to...


COMMIT TO A RACE or FITNESS CHALLENGE!


SIGN UP for a 5K, 10K, ½ marathon, marathon, triathlon, duathlon, obstacle race, mud run...whatever excites you!!!

An even better way to work towards that goal is to grab a buddy and do it together! There is always Power in Numbers!

Once you have signed up...time to START TRAINING!
There are great training programs online or ask your favorite trainer to create one for you! Most race series even have training programs available for purchase when you sign up for the race.

When you are training regularly for an event, strange things start to happen...
You become:
EXCITED by how strong you quickly become as you steadily build up your miles!
MOTIVATED to eat for energy and nutrition to power your body towards the finish line
EMPOWERED by the vision of a friendly face placing a medal around your neck
PROUD to be fit and active and among like-minded people

...And all of a sudden, you have lost weight and you are either at your goal or a whole lot closer!

DO IT. Set a goal. See what happens.

Some of the Foods You Should Be Eating NOW!

Some of the Foods You Should Be Eating NOW!

We’re always striving to maintain a happy and healthy body and we all have different goals. Whether you’re aiming to lose weight or just increase your overall health then you’re going to need two things; a well-balanced nutritious diet and plenty of exercise. It’s as simple as that.
All too often people mistake losing weight with eating less food, when you should really be focusing on what it is you’re eating, and not the quantity. You should be filling your diet with superfoods that will support your body and enhance your health. Listen to your body, understand what it needs and how you can fulfill this.
Start with the supermarket. You can pick up loads of amazing superfoods on your weekly shopping trip!  

Some examples are:

Blueberries - Blueberries are a natural antioxidant and can help remove toxins from your body. They also taste great!  Eat them as a snack or sprinkle on top of some yogurt or steel cut oats for breakfast or a mid-morning pick-me-up.

Kale - Social media peeps love kale, and for good reason.  Kale is bursting with fiber, in fact one cup contains 2.3 grams of fiber.  It’s also great for increasing your calcium and iron levels. Vegetarians should invest in kale to build up their iron stocks. If you don’t like the taste then freeze it for a ‘smoothie ready’ add-on, blend it up with some other green veggies and fruit to make a green machine!

Oranges - Oranges are very rich in vitamin C and fiber.  They also promote the breakdown of fats in your stomach.  Vitamin C promotes the production of carnitine in your body which breaks down fatty acids. They are also great for curbing those sugar cravings!

Yogurt - Yogurt is high in protein. Just make sure you opt for plain yogurt with no added flavorings, sugar or sugar substitutes.  It makes for a great breakfast mixed with your choice of healthy additions:  natural honey, fruit, nuts . . . 

Avocado - Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.  This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food.  Avocados do not contain any cholesterol or sodium, and are low in saturated fat.  The healthy fats help keep your heart in shape. Slice them up and sprinkle with sea salt or mash them up and squeeze some lime juice in for a quick guacamole style dip!

6 EASY WAYS TO BOOST YOUR HEALTH:

6 EASY WAYS TO BOOST YOUR HEALTH:

From the time you wake up until you hit the pillow at night...

1. Drink a big swig of water first thing in the morning. Drinking water early in the morning
helps to stimulate the digestive system and wake up your body. Put your water bottle
next to your bed for easy access!

2. Keep a big bowl of ‘no fuss’ fruit on your kitchen table at all times. (easy to eat fruit like:
apples, pears, bananas, clementines) Make it a habit to grab 2-3 pieces on your way out
the door for work or any time you leave the house. Avoid getting stuck out & about with a
growling stomach. This usually leads to stopping for unhealthy, high calorie snacks and
meals. And NOBODY has become overweight from eating too much fruit, so don’t get
caught in the trap of fruit having too much sugar...donuts have too much sugar!

3. Take a 15 min sunshine break a day. Have your morning coffee on the porch. Walk
around the block or your office building at work. Eat your lunch outside. Getting just 15
minutes of exposure to the sun everyday gives you the right amount of Vitamin D to
prevent colds and keep you healthy.

4. Move your body! Put your gym time on your daily schedule. That way you are committed
and it is a solid part of your routine. Exercise is not only proven to improve physical
health but mental health and relationships as well!

5. Dinnertime- put the gadgets away, put on some tunes and let your eyes and brain rest!
Whether it’s 80’s hits or classical...music has the ability to relax you as well as boost
your mood instantly.

6. Go to bed with a clear mind! Have a pad and pen next to your bed and jot down a list of
what you want/need to do the next day. This can alleviate anxiety created by your mind
racing through that mental list while trying to fall asleep.