Goals and Resolutions

I’ve always felt like there’s a gap between saying what you want and actually achieving it.

It’s not uncommon for people to become disappointed mid-way their New Year’s Resolution and drop what they once had said they were going to do.

That’s why you see gyms so full in January, everyone and their mamas want in on the fitness bandwagon. People, with the best of intentions, set fitness resolutions/goals, yet they have no idea how to follow through. Without fault, many think that by showing up at the gym, the goal will automatically realize itself; they’ll be soon shedding those layers of fat! Unfortunately, without a broken down process on how to achieve the goal, they ultimately drop their resolution.

Goal setting is easy, anyone can say they want to do this or do that, but how do you follow up? How do you achieve your goals? It’s simple, let me explain.

  1. Determine what you want for yourself.
  2. Break down steps needed to achieve your ultimate goal.
  3. Be realistic. Evaluate where you are now in terms of your goal.
  4. Set a due date.
  5. Plan out what you need to do to get to your goal.
  6. Set up a timeline with approximate improvement marks.
  7. Keep a journal of some sort of your progress (calendars, phone, apps, etc)
  8. Be patient with your progress.

Since this is a fitness blog, let’s use weight-loss as an example…

 If you know you’re really on the bigger side, and then set a reasonable weight loss goal to start off with.

Set a timeline. If your resolution started in January, then set a date that you can work with, be patient with yourself.  This can look like; lose 5 pounds in 3 weeks.

Journal your meals (in detail, this will help you become conscious of what you eat) and your sleep. Make a grocery list. Avoid processed foods. Set a day in which you cook healthy foods for the week.

Set 1-2 workout days a week. If you have to skip a day, make it up the next day. Work your way up in number of workout days. Stay active on days you are off. Plan walks. Mark it in your calendar as “To-Do”. Don’t make it an option, but something you NEED to do.

Every week set a reminder in your phone to weigh yourself. Record your weight. Compare your weights, evaluate your improvements. Take progress pictures. Recognize your improvements, and be patient with your progress.

Most importantly, is that you don’t have to wait for a new year to start taking care of your own needs. If you want to lose weight, you can do this anytime. If you want to save money or spend more time with loved ones, or read more, or whatever resolution/goal you have set for yourself, you don’t have to wait for New Year’s! You, and only yourself, can make these changes at ANY given TIME. Take responsibility to take care of your wants, needs and desires because you deserve them!

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Going Gluten-Free

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When people ask me how they can lose weight, I always respond with the same answer. “Stop eating bread for two weeks and you’ll see and feel the difference.”

The problem with bread, or wheat grains for that matter, is the gluten in it. I’m sure you’ve heard all about people going gluten-free and how it’s probably just a fad, but in reality it’s not.

So what is gluten?

Gluten is basically the wheat’s endosperm. Gluten is what gives the elasticity in grain based dough and once baked; it gives bread its chewy texture. Gluten is composed of two types of proteins, gliadin and glutenin.

The reality is that most people don’t have the necessary stomach enzymes to break down gluten, and this even more evident with all of the genetic engineering done to wheat/grains in the last few decades. Even if you don’t feel sick right away after eating gluten-filled foods, you may still be damaging your body.

Gluten has been linked to Celiac disease, brain inflammation, autism, autoimmune thyroid disease and osteoarthritis, depression, headaches/migraines, among many more. Here is a great tool to help you figure out if you may be gluten sensitivity or intolerance.

For me, I know for a fact that I have sensitivity toward gluten. It severely affects my mood (Jekyll and Hyde kind of deal), my digestion immediately goes kaput, my joints ache the next day (especially my hands), and I get puffy all over.

So if you’re up for the challenge, try eliminating gluten from your diet. If you decide to go gluten free, make sure you are feeding your body appropriately. Eat whole foods such as: eggs, meats, veggies, fruits, probiotic rich foods (sauerkraut, kombucha, yogurt, and kefir) nuts and seeds for better body composition. You’ll notice those love-handles and that back-fat disappear all while your mood stabilizes.

But, before you rush out to buy ‘gluten-free’ labeled items at the grocery store, I do feel obligated to warn you about them. If it’s a processed food, even if it’s gluten free, it’s not that good for you. Often processed gluten free treats are filled with sugar and starchy flour substitutes to make up for the lack of gluten that makes it all stick together. Many people are allergic to corn, and guess what; most of the flour substitute in gluten free foods is CORN. So take the time to read food labels carefully.

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