Looking ahead & planning for the New Year

Are you the type of person who makes a New Year's Resolution?

Will you be doing the same this year?

Would you like to be able to stay committed to the plans or goals that you have set for yourself?

If you are ready to make some changes in your life, and want to see them through, then perhaps you will consider the following tips to help you achieve those goals!

1. Determine what changes you need to make, or would like to make to be a healthier and happier you.  Do you need to spend more quality time with a friend, spouse or child?  
Do you want to lose weight, increase your energy or just feel better about yourself?   The stronger you feel about the reason for the change, the more likely you are to see it through.

2. Create a goal.  Remember to keep it S.M.A.R.T. (Specific, Measurable, Achievable, Realistic and set a Time Frame).  The more specific the goal, the easier it will be to achieve it.

3. Develop a Plan.  How are you going to achieve this goal?  Lay out the steps you need to follow in order to achieve it.  For example, if you want to lose weight (often the number 1 Resolution), then what steps will you need to follow to achieve this?  Perhaps it looks like this: 1. Bring healthy snacks to work to avoid vending machines. 2. Turn off the t.v. earlier and go to bed to avoid late night eating. 3. Join a gym or hire a personal trainer to get you off the couch.

4.Track your efforts. Writing down your accomplishments and the mini-goals you achieve every day will help keep you motivated.  It will also show you if you need to make any adjustments to your plan, especially if you are having a hard time with accountability.  Perhaps the goal you set was too lofty, and you need to make some changes to be successful. 

I wish you the best of luck in 2013 as you strive to make this year a memorable one. 

Making time for fitness over the holidays

The holidays are such a busy time, making it is easy to fall out of your regular routine.  Below are a few tips to help you build in time for fitness over this busy holiday season:

• Park farther away from your destination each time you go out
• Commit to a brisk walk for 10-15 minutes before or after any family meal
• Plan social activities around fitness: skating party, bowling, tobogganing or skiing
• If you are travelling, visit a friends gym or yoga studio (the first class is often free)

Sometimes, even when you have the best intentions, fitting it all in is just too much.  So if you happen to have a few days where you happen to miss the mark, give yourself a break and just enjoy all that is fun this holiday season!

Staying on track this holiday season

The holidays are fast approaching!  Are you ready for it?  This weekend we put up our Christmas tree with the boys.  It was a fun way to spend a Sunday afternoon. For us, the holiday season officially begins when the tree is up and we have watched my all time favourite Christmas movie: White Christmas.  We were able to do both this weekend.  So bring on the holidays!

Our family calendar is also quickly filling up with social commitments to celebrate and enjoy all that is great with family & friends.  This means lots of parties and lots of food!  I am sure it is the same for you and your family too.  However, if you are looking for ways to keep fit and on track with your personal health goals, then perhaps you will find the following suggestions helpful. 

• Replace eating a handful of salted Mixed Nuts  for a handful of Wasabi peas
• Eat until you are satisfied, not stuffed
• Replace a plate of cheese & crackers with Hummus and pita wedges
• Enjoy your favourite holiday treat, and take the time to eat and savour it
• Replace Shortbread cookies with Gingerbread cookies
• Enjoy a variety of fresh vegetables and fruit to keep your plate balanced
• Replace a 5 oz glass of red wine  with a Red-Wine Spritzer
• If you overeat at one meal, try to make the next meal lighter
• Continue to make time for exercise.  Studies have shown that when people continue to engage in physical fitness over the holidays, they are less likely to gain any unwanted weight.

Happy Holidays!