Juliet Deane » goal setting

The ABC’s of making a change

Juliet — Tue, 17 Feb 2009 00:50:38 +0000

We are now a month and a half into the new year. Are you seeing the health and fitness results that you set out to achieve? Sometimes we can be too drastic with our health and fitness goals which makes it very difficult and even seemingly impossible to keep them. The following are basic but super effective methods at making progressive changes to keep you on point with your goals. I call them the ABC’s of making change.

Attainable-Something realistic and achievable. It makes no sense to set yourself up for failure with drastic and over the top goals, especially when your just getting started. Short term goals will keep you fresh and inspired by guess who….you! Seeing yourself succeed is exactly what the doctor ordered to help you feel in control and motivated!

Believable-If you don’t actually think your capable of achieving what you set out to do, then The Mission IS Impossible. Do you feel as though you’ve failed yourself time and time again? Do you think you will be fat or out of shape forever? Well you’re not destined to failure. It’s much more likely that you just aren’t setting proper goals. If you want REAL RESULTS for a LIFETIME, you need to start off by conquering simple goals one by one until you build your self esteem. Along the way you will be moving closer and closer to the lifelong results you’re looking for at a pace that keeps you feeling in control and motivated.

Clear- Now this is important. Your goals MUST be clear and measurable. Share them with your personal trainer, family and friends so they can keep you accountable. A good example of a clear goal would be eating a healthy breakfast consistent with your diet plan every single day. Another example would be to add 20 minutes of cardio after every strength training session for this upcoming week. Both goals are basic, simple and measurable.

The ABC’s of Goal Setting are applicable to EVERYONE. No matter what your fitness level or training/nutrition experience-every journey big or small, begins with a single step. So stop wishing for change and get started!

Ready, Set…Go Already!

Juliet — Thu, 26 Jun 2008 01:25:50 +0000

We all have big goals and visions of what we want our lives, bodies and fitness levels to be like; but more often than not people get stuck on the “ready, set…” and then never really get the “GO”. You can have really great pieces of information about smart eating and exercise but get no results because, well, it’s just not enough to know it. I hate to break the news but that overnight epiphany of “Today is the day I’ll follow the perfect program without fail, forever!”-will never come. There is no need to expect perfection from yourself in order to see great results from building healthy habits. You don’t need the perfect pair of sneakers to start taking walks around your neighborhood or have a personal chef to eat more lean proteins, vegetables and fruit. Need a really basic habit to start asap? Give up soda, juice, and calorie packed specialty drinks. Implement that as often as you can, every day! Need a more advanced tip? Have 3 healthy breakfast options posted” on the fridge. One for when you oversleep, one for when have some time but are kind of lazy that morning, and a third option that you can really sit down and enjoy. Breakfast sets the tone for the entire day so it’s super important to be prepared so that you start off on the right foot. Here are 3 possible breakfast options but feel free to be creative.

“The Oversleeper”: Protein shake, apple & small handful of nuts (totally portable and can even be left in your car or desk at work)

“The Lazy Day Special”: 1% cottage cheese with 1 cup fresh blueberries and raw almonds

“The Morning Person”: Omega 3 egg with added whites, 1/4 cup reduced fat shredded cheese with all your favorite veggies, slice whole grain toast and a clememtine

Now YOU try! Try my suggestions and/or write a menu for yourself. Keep all your habit goals on a list that you can see and read often. Keep adding to it as each goal becomes more of a daily habit. If you need help prioritizing your nutrition and fitness goals, do not hesitate to consult a respected professional.

Now Ready, set….GO already!