Do You Poo-Poo New Year's Resolutions?!?!

I've noticed a big trend lately that makes me a little sad... I've had conversations about it (mainly with my fitness buddies), it's all over Facebook, Twitter, and other people's blogs... and that is how dumb new year's resolutions are!  Most people generally make them and have high hopes for the year and all their dreams and goals, whether it's to stick with an exercise regimen, get that promotion at work, or be more organized around the house, people often feel the new year is a great time to take stock and envision where they want to go next.  What the heck is the matter with this?  Shouldn't we be encouraging people to join gyms, work harder, strive for the life they dream of instead of poo-pooing it and saying things like "I don't believe in new year's resolutions - goals need to be made year round"?  But, this is just what I'm hearing - many highly goal-oriented people turning up their noses to making 'new year's resolutions' and saying people should be making goals throughout the year and that people's new year's resolutions tend to be forgotten by February.  OK, give people a break... instead of crushing people's good intentions, why not encourage goal setting (any time of year, even at the start of the year!) and help people who may need help follow through on those goals they set Jan. 1!  I set all sorts of goals in all areas of my life throughout the year, but I love the freshness of a new year to really get me going on big planning for the upcoming year.  I love to look back at goals I set for the previous year, congratulate myself on what I made happen, think about why some goals may not have been achieved yet, and start a whole new list (which I usually make public here on my blog to hold me extra accountable).  I am in the midst of working on mine right now and totally excited for everyone else who is ready to make 2012 their best year yet!!!  Get excited people - if you decide it's gonna be great, it will!!!

Here are some tips on making new year's resolutions and following through:

Set your goals

- Write them down!  There's so much more power in having all your goals written down officially, rather than just half-baked thoughts in your head!

- I like to make various sections/pages/whatever works for you of goals for different parts of my life (work, family, home, fitness, money, self, etc.)

- On each of these I make a few big goals (for example, on my 'fitness' page, I might put "I will lose 20 pounds by April 1." 

- Then an important step a lot people don't do after making a goal is breaking the big goal down into little steps or goals so it's do-able. For this one, I would put under it, - 30 minutes cardio in the morning 5 days/week, - weight train 4 times/week - stick to my healthy meal plan, - lose 2 pounds/week and keep track of progress on a calendar, etc. 

Make your Goals SMART!

- Specific

- Measureable

- Attainable

- Realistic (this is debatable - ha ha - I like to be a little unrealistic!)

- Timely

- Make sure to write your goals in an affirmative way (for example, I WILL... or I AM..., not  I will try to... or I want to...) Make them powerful!

- Write your goals in a positive way, use 'I will eat healthy meals', not 'I will not eat any junk food'. Avoid negatives like won't, not, no, bad, etc.

Don't forget your goals! 

- Make cards with your goals written in a strong affirmative manner (I WILL... or I AM...) and put them anywhere you look a lot (bathroom mirror, car, wallet, fridge, front door, etc.)  When you see them really let them resonate with you and say them aloud a few times.

- Make a vision board of all your goalsand  dreams for the new year!  Cut out images, phrases, etc. from magazines, newspapers, or off the computer that show your goals/dreams, make a collage out of them on a big board, then display it in a prominent place that will make you remember what you are working towards this year!  I have often had vision board-making get-togethers with friends and students which are fun!

- Tell everyone you can about your goals! I like to shout mine from the rooftops, but if you're a more private person, you could just tell a select few encouraging close friends or family members your goals and make sure they know to check back in with you on how you are doing periodically!

Reward yourself for large and small goals met!

- set up an official reward scheme, for example if you manage to eat clean for a full week, treat yourself to a pedicure.  Make sure to write down what you get and when so you have that to look forward to and get that positive reinforcement to a new way of living!  I will write a whole blog post soon on reward ideas and how to reward yourself for goals met!

Most of all GET EXCITED about the prospect of a new year and new goals that you WILL make happen!  No matter what happened in the past, or how many times you've tried for a goal, do not have any doubt in your mind that you WILL achieve your greatest dreams now! Throw yourself wholeheartedly into your new life and enjoy!!!

Dec. 23, 2011

6am

- 20 minute run to do groceries!

7:30am

- 1 egg + 1/4 cup egg whites with cheese & salsa

- small whole wheat tortilla

11am - 12pm

- teach boot camp (plus got about 15 minutes steady cardio in for me too)

12:30pm

- 1/2 cup extra lean ground chicken with tomato sauce and 1/4 cup cottage cheese

3pm

- 1/2 pkg. almonds

6pm

- ground beef kofta

- a bit of rice and potatoes

- hummus

this was my plate with a gigantic amount of rice and potatoes:

I ate all the meat and a little bit of rice and potatoes, but gave the rest to my hubby to finish off:

8pm

- shared this big bowl of popcorn with my husband & son

So, there were some badnesses today, but I thought I did OK for the holidays and being at a mall all day shopping!  So weird that I was able to avoid all the tempting food at Square One, but then came home and ate buttery popcorn!  Goal is to be goooooood today!

Dec. 22, 2011

6:00am

- 30 minutes cardio (run & bike)

7:30am

- 1/2 cup egg whites with cheese & salsa

- green tea with mint

 10:45am

- avocado salad with light feta & 1 tbsp. light dressing

12 - 1pm

- teach boot camp

2:00pm

- Greek Salad with minimal dressing

- Chicken breast with a bit of tzatziki

5:00pm

- too many of Zak's Ritz Bits (about 4 handfuls) :<

6 - 8:30pm

- teach workout & bellydance classes

9:30pm

- 2 thin slices of deli beef

- 3/4 cup Greek yogurt with cereal

- handful of chocolate chips

- half a small cookie

- sleepytime tea 

OK, so there were a few problems in my eating today, but I still feel like I did pretty good when there's chocolate, cookies, and other bad stuff all around me everywhere for the holidays!  I know why I ate the RItz Bits and the sweets at the end of the day... I can clearly see it's because I missed my 5:00pm meal before teaching so I was craving stuff.  I really find that when I eat every 3 - 4 hours, I don't usually crave anything.  My goal for the rest of this week is to eat clean and workout hardcore for the next two days, take Christmas day off totally and eat some goodies, then get back on strict for Monday!  So, aiming for just one cheat half-day on Sunday! 



Dec. 21, 2011

6:00am

- 30 minutes bike

7:45am

- 1/2 cup egg whites with salsa & cheese 

- lemon tea

12:00pm

- 3 small shortbread cookies!

12:30 - 1:30

- teach boot camp

2:00pm

- 1 whole package of almonds

- 1/2 cup no-fat Greek yogurt

- green tea with mint

6:30pm

- 1 white cheddar rice cake

- 3 thin slices of beef

7:30pm

- crazy sweaty leg/cardio workout with Val!

9:30pm

- avocado salad with light feta & 1 tbsp. light dressing

- about 4 tbsp. 2% cottage cheese

Today was an awesome day (except for the cookies), but I tried to channel my friend who is the opposite of me in that usually when I eat something bad, my personality is so 'all or nothing' that I think oh well, guess today will be bad and then I eat a million other bad foods, but I was talking to her the other day and she says if she eats something bad, she feels she needs to be extra good the rest of the day and maybe add an extra workout to make up for the little slip-up.  Now I know this is the way we should think, but for some reason I always go the other way...  Today I managed to have my 3 cookies, and then get back on (which was hard being in a mall with all sorts of Cinnabon, popcorn, etc. smells in it)!  At night I had a crazy training session with Val which re-inspired me to stay on track in all ways (eating clean, cardio, etc.) Woo-hoo!

Dec. 20, 2011

6:00am

- 35 minutes cardio

on my way out the door for a cold run!

7:30am

- 1/2 cup egg whites with salsa & cheese

- tea

11:00am

- vegetables

- 3/4 cup 2% cottage cheese with dill & garlic 

2:30pm:

- avocado salad with light feta &  1 tbsp. low fat dressing

- 1 caramel rice cake with 1 tbsp. natural almond butter & 1 tbsp. honey 

 5:00pm

- 1 package Carl Buddig peppered beef

- 1 cheese string

- tea

6:30 - 8:30pm

- teach bellydance classes

9:00pm

- 3/4 cup Greek yogurt with 3 strawberries & 1/2 cup multigrain cheerios 

Today went well, except that I didn't make it to the gym this a.m. as I found it way too cold to jog all the way there... instead I just ran to the grocery store, did my groceries, and then finished my cardio at home on the bike.  I wanted to do some muscle stuff, but didn't.  Tomorrow will make up for this as I will do cardio in the morning, teach in the afternoon, then I have my training session with my trainer at night and that always kills me!  I really feel I need to get back on working on getting my driver's license if only to drive to any gym I want in the cold mornings.  I had some major cravings for bad sweet foods mid-day today, but totally got through them and felt good that I didn't cave!  YAY!

Dec. 19, 2011

10am

- 1/2 cup egg whites

- 2 tbsp. salsa, bit of cheddar cheese

- small whole wheat tortilla

12 - 1pm

- teach boot camp

2:30pm

- small 6' turkey sub on whole wheat (I know this wasn't perfect, but at least I resisted the pizza!) 

5:40pm

- 1/2 pkg, almonds 

6 - 7pm

- Teach Pure Sweat!

9:30pm

- 1 cup extra lean ground turkey

- 1/4 cup tomato sauce

- 1/4 cup 2% cottage cheese

So, here I am again!  I have not posted for a few days because I have been a crazy busy maniac, plus my eating went very bad through the weekend!!!  VERY BAD!  By Sunday I felt really unwell from it and decided I never wanna feel that way, so I was happy to get pretty much back on track Monday!  I didn't eat enough meals or get to the gym in the a.m., but I slept in and got some much needed sleep and I did go pretty much full out in the two classes I taught so that was good!  I'm gonna do groceries and workout this morning so I am ON today!  I'll keep you posted!





Dec. 13, 2011

5am

- banana

6am

- run & legs at gym

7:45am

- 1/2 cup egg whites with salsa & cheese

- small whole wheat tortilla

 1:30pm

- my mom's awesome vegetable soup

- Carl Buddig peppered beef with cheese & cucumbers

2 - 3pm

- chips & cheesies!!! 

5:15pm

- Starbucks mini butter tart

- Starbucks Marshmallow dream bar 

6:30 - 8:30pm

-Teach bellydance classes

10pm

- hot chocolate with marshmallows! 

Oh boy... so this day was really bad!!!  It started out well, then I screwed up by eating the chips and cheesies which were really just put out for Zak at my mom's house, then it went downhill from there!  I am learning from all my mistakes though... if I go too long without eating a healthy meal - I will eat anything that is right infront of me/convenient and once I have had something bad, I just keep going!  So, Ithink if I'm gonna have a cheat meal or a special treat, it should be dinner/night otherwise I end up having a whole day of bad! Back on the healthy bandwagon now!

Monday, December 12, 2011

10:30am

- small whole wheat tortilla

- 1/2 cup egg whites

- cheese

- 1 strip chicken bacon

- greeen tea with fresh mint

12 - 1pm

teach boot camp

2pm

- salad with 1/2 avocado, feta, & 1 tbsp. low fat dressing

- 3/4 pkg Carl Buddig peppered beef

- 1 La Vache Kiri cheese

(was without my phone, so couldn't get a pic :<)

4:15pm

- 1 rice krispie square

6 - 7pm

- teach Pure Sweat

7:30pm

- 3/4 cup no fat Greek yogurt with 3 strawberries & 1/4 cup multigrain cheerios

- mint tea

Today was a little weird (not eating until 10:30am, eating a rice krispie square, not enough meals, etc.) mainly because I didn't make it to the gym in the morning which was dissapointing and I ate really bad on Sunday (and after a big cheat, I find I don't feel too hungry the next day, plus once sweets get in me, I start craving them more and not the healthy foods!)  I was feeling pretty great by Saturday after eating so clean for a week and was actually starting to see some definition in my ab area (which is what I usually go by to see if I'm doing well or not eating-wise - the abs don't lie!) but now it's all gone after one day of eating anything I want.  I really need to reel myself in and stop with the whole cheat weekend or even cheat day and get onto a single cheat meal each week.  Sometimes I think it's easier for me if I don't ever have any cheat as everytime I have a cheat meal it turns into an out-of-control full day (or days!) and I undo all the good I did all week!   I'm up crazy early this a.m. because we went to bed really early last night so I can get work done AND get tot he gym before anyone else is up - yay!  Gonna try to kill my legs!





Sat. Dec. 10, 2011

8:00am

- small whole wheat tortilla

- 1/2 cup egg whites

- 1 strip chicken bacon

- shredded cheddar/mozzarella cheese

(the best wrap ever!!!)

10:30am

- 3/4 cup Greek yogurt

- 2 strawberries

- 1/2 cup multigrain cheerios

12:00 - 2:30pm

- teach bellydance & boot camp

2:40pm

- 2 fake crab sticks (pollock)

- salad with avocado, feta, & 1 tbsp. light dressing

4:30pm

- Starbucks egg white/turkey bacon/low fat cheese/whole wheat english muffin sandwich (forgot to take the pic until it was almost done - oops!)

- mint tea

5:30 - 9:00pm

- a lot of the BEST fudge in the world!!!!

this is a pic of the initial piece I ate with Kathy (the magic fudge maker) in the background

here's what I ate... ok, not really, but I ate quite a bit!!!

7:45pm

- Starbucks Greek yogurt with honey & seeds/granola 

Sooooo, today was not supposed to be my cheat meal, but when Kathy brought that fudge which I know and love so much, I pretty much knew it would have to be today and not tomorrow!  It was so worth it!  So, I ate healthy except for the fudge and I will not be bad tomorrow now!  Busy busy day and night of teaching, rehearsing, and performing - woo-hoo!

Dec. 9, 2011

7:30am

- whole wheat english muffin

- a little less than 1/2 cup egg white

- slice of cheese

- 1 strip of chicken bacon

1:30pm

- 1 pkg peppered beef

- 2 La Vache Kiri cheeses 

- 6 Ritz crackers (no picture)

4:30pm

- 6 small lean ground beef meatballs dipped in a bit of yogurt with dill, garlic & mint

- 2 handfuls multigrain cheerios

- 1 tbsp. almond butter with honey 

7:30pm

- salad (just lettuce & a bit of tomato) with feta, 1 tbsp. light dressing, and 3/4 cup 2% cottage cheese

8:30pm

- 4 Ritz crackers with 2 La Vache Kiri Cheeses :(

- 4 handfuls of Zak's popcorn :(

- yogurt tube 

Today was not as strict as I would have liked and my weight has been stuck at one number for a few days now.  I know what I have to do... take the advice I always give other people and cut the extras!  It's the weekend and I'm at that point where I really am craving a lot of bad foods, so when I don't binge on everything in sight, I'm always pretty proud, but I need to step it up and be proud of eating wickedly clean now (not just fairly good).  No more crackers and cheese, no more yogurt tubes, no more handfuls of Zak's food - need to up my veggies and meat starting NOW! 

I took a day off from the gym because I was so sore all over and really felt that was what I needed... this is no excuse not to follow through with my Project: get to the gym 5 days/week.  I will just get my butt in there Sunday morning - woo-hoo!