New Year’s is a time of goal setting and resolutions. Me, I’m a periodization girl. My goals are usually quarterly. I find it easier that way—shorter time periods & action plans, yet enough weeks in a quarter to get/see measurable results. Don’t get me wrong, I do have a Life Plan. You know, the big picture stuff. That’s what I build my baby (quarter) plans off of.
When it comes to health and fitness and goal setting, a dear friend used to pose the question, “What have you got to lose?” or the opposing question, “What have you got to GAIN?” Both can be powerful motivators in helping you determine what is truly important and help you stay committed to your plan.
The recent issue of Eating Well (www.eatingwell.com) shared how several folks lost weight and kept it off. Their suggestions apply to any kind of goal setting, so I thought it would be appropriate to share the highlights:
Step#1: Be ready. Seems simple, but if you aren’t committed to reaching these goals and incorporating the necessary behavior changes or action plans into your week, success may be elusive.
Step #2: Set Goals. A simple formula was shared to calculate your calorie goal. Take your current weight X 12 = calories needed to maintain your current weight. To lose 1 pound/week, cut 500 calories/day. This is simple and there are other formulas available online which take into account activity level, etc. Another goal you may want to consider involves your BMI (Body Mass Index) where 18-25 is considered healthy. To calculate, take your weight in pounds X 703 and then divide that result by your height in inches.
Step #3: Keep Track. Record everything—exercise, eating log. There are multiple online logs available. Lance’s new site, www.livestrong.com has the daily plate section for this. Or, you can look up calorie counts at www.nal.usda.gov/fnic/foodcomp/search .
Step #4: Be Aware. This gets to journaling, if you want to. But really, slow down to consider how you feel while exercising, or what the circumstances were when you overindulged (friends, office spread, stressful event).
Step #5: Move More. This one is my favorite. Our bodies were meant to move. Everything works better and exercise is a wonderful mood booster.
Step #6: Get Support. Gather it around you. Share your goals and dreams with your friends and family. Ask yourself what skills and abilities you have to reach your goals and what skills or guidance should you seek out?
Step #7: Reward your success—a new book, a massage, a date with friends. Celebrate life.
Here are a couple of resources from our Eating Well editors:
Eat Well For Less: www.eatingwell.com/budgetmeals
Recipes for Romance: www.eatingwell.com/valentines
Heart Health: www.eatingwell.com/heart
For 2009, I wish you the best of health, happiness and dreams fulfilled.
Be open to the possibilities…because you can.