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Making your resolutions happen

Wednesday, January 06, 2010

Posted January 5th, 2010 by Sue Deyell

Stephen R. Covey, author of “The 7 Habits of Highly Effective People,” says we should identify one or two goals we really want to accomplish this year, and figure out the steps to achieve them.”

1. Set goals instead of actual-New Year's resolutions. New Year's resolutions are changes you wish to make or goals you want to achieve over the course of the year, but for most people, a year is too long to stay focused on a single goal. Instead, set long or short-term goals that can be broken down into smaller pieces and more easily accomplished over time.
2. Begin with the end in mind. To begin with the end in mind means to start with a clear understanding of your destination. What do you really value in life? What is most important to you?
3. Don't set too many goals. If you could only accomplish one or two goals over the next year, what would they be?
4. Commit to your goals and write them down. Don't set a goal you are not passionate about.
5. Break your goals down into more manageable chunks. Identify and write the steps you will take to accomplish your goal.
6. Assign realistic deadlines to each step toward your goal.
7. Plan to review progress toward your goal weekly and daily.
8. Reward yourself. Each time you complete a step toward your goal, celebrate your success with the reward!
9. Find a mentor.
10. Don't give up when you slip-up.

  Member Comments About This Blog Post:

ETTEZEUS 1/6/2010 10:30PM

    I like this! I like that comic strip too!
AND I REALLY like Judi's goal of one virtual friend into a real friend!
I'm actually going to be meeting (I think) 16 Sparkers at the New Orleans HM Feb 28th.
Wow! That's a lot of virtual friends.

I wish one of them was you Penny!! I'd really like to meet you some day!

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BOBBYD31 1/6/2010 8:34PM

    very nice, i like the way that plans out

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CASSIOEPIA 1/6/2010 8:02PM

    emoticon Me too.

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RUNNINGWILD 1/6/2010 4:44PM

    emoticon I REALLY like that goal!

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CASSIOEPIA 1/6/2010 4:15PM

    I have a goal to make one more "Virtual" friend into a "real" friend by February 14th, 2010.

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SYBB - Day Three

Tuesday, January 05, 2010

Day 3 Workout video for Tuesday, January 5 - DONE!!
Do 30 minutes cardio of your choice - ran 5 kms 34:47
Bonus Challenge for Tuesday (optional) - do 2 sets (10-15 reps) of close-arm pushups - DONE

Water - DONE
Fruits/Veggies - DONE
Cardio - DONE

It's funny, I started out the video thinking.. well this is easy. Then all of a sudden my 5 pound weights got heavy LOL. My *bonus* for the day was not fun either. I guess all that slacking over Christmas didn't pay off. Time to get back on the strength training, I suppose.
BUT - I had a fantastic run tonight! Just chilly enough to make it pleasant (-12C) and most of the neighbourhood shovelled their sidewalks - WOOT!


SYBB - Day Two

Tuesday, January 05, 2010

Day 2 Workout video for Monday, January 4 - done
Do 30 minutes cardio of your choice today as well - emoticon
Bonus Challenge for Monday (optional) - eat at least 3 servings of fruit - one banana, two madarins.
Other self set goals:
Water - done
F/V - done
cardio - none today, I'm off.


Tommy Europe says:

Sunday, January 03, 2010

These 27 Fitness and Fat Loss Tips will get you on the right track for this New Year:

Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.

Push the intensity of your workouts. Don't kill time, burn calories by maintaining a challenging intensity.

Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.

Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting.

Believe in yourself. Know with conviction that you CAN accomplish your goals.

Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.

Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.

Don't be afraid to ask for help.

Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.

It's not about will-power, it's about want-power. You have to want it.

Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.

Stop talking about losing weight. Start doing it.

Fat contains twice the caloric density of carbohydrates and protein, so limit the amount that you consume. Fill your diet with lean protein and carbohydrates from plants and whole grains.

Be wary of products that are labeled as ‘health food'. Always read the nutrition labels.

Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.

Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.

Destroy negative self talk.

Avoid the trap of high-calorie beverages after your workouts.

Be consistent with your workouts. Exercise three to four times each week.

Expect more of yourself.

High fructose corn syrup should not be in your diet. It is high in calories and will quickly derail your weight loss efforts.

Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.

Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.

Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.

Set specific, measurable goals.

Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.

You deserve better...go get it.

  Member Comments About This Blog Post:

ONE*BUSY*MOM 1/4/2010 11:59AM

    Great blog! Thanks for posting these tips.

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NANCY-GIRL 1/3/2010 11:17PM

    Cass - Tommy can be mean. Not Jillian mean, but he can be mean... Besides, I don't have a "goal event" to shoot for (like a wedding or anything) & I don't party, so they can't get much "cheater" video... LOL

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ETTEZEUS 1/3/2010 11:15PM

    Great tips!

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    I LOVE THE LAST 10 LBS! It's a great show! For us here in the US it's on FLN. He also does "Bulging Brides" - same idea, but for brides who are getting ready for their big day. He's buff!

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CASSIOEPIA 1/3/2010 10:48PM

    Thanks Nancy. Why don't you audition? What's stopping you?

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NANCY-GIRL 1/3/2010 10:38PM

    Cassie - He's a Vancouver fitness guy who hosts Last 10 lbs Bootcamp (a show I've toyed w/ auditioning for...)

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CASSIOEPIA 1/3/2010 10:32PM

    Words to live by. Who is Tommy Europe? (I'll go google)

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SYBB - Day One

Sunday, January 03, 2010

Day 1 Workout video for Sunday, January 3: DONE (not a real big fan of all the bouncing in this one)

Bonus Challenge for Sunday (optional) - update your SparkPage or blog with your starting stats—such as "before" photos, your goals for the month, what you hope to accomplish during Bootcamp, or any other measurements.

As I said before, my before pictures from the LIC challenge are pretty much where I'm at right now so I'm not going to repost. My starting weight is 131.5. Not sure if that's TOM related but it is what it is. My goals for this month are:
Calorie range - 5/7 days per week
Water - 2 liters or more per day
Fruit & vegetables - 5 servings a day
Bootcamp video - every day

What I hope to accomplish: I need a push to get back on track - I hope this is it.


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