Resolutions

No More New Year’s Resolutions

This may be time of the year when you are gearing up for a New Year’s resolutions to start your fitness program, lose weight or eat better.

 In my 20 yearsexperience in fitness as a certified personal training, weight loss instructor, licensed well coach and leader in the industry, I have learn that 50% of women drop out of most fitness programs within the first 6 months.  It is heartbreaking for me, as someone who is passionate about health and fitness, to see these women give up.  I have come to learn the reason why. 

 The truth is there is no one “diet” or exercise program that works for everyone. To be successful in weight management, women must find what works for them, personally.  Each year they are told something different. Give up carbs and their favorite foods; do P90X; walk 30 minutes a day or do the latest dance class craze. It can be confusing and overwhelming. The problem for most busy women is they are attempting new programs that are not conducive to their busy lifestyle or address the issues that lead to their inconsistency. When it does not work, it can quickly lead to feeling like a failure and giving up any hope that healthy eating and exercise are even possible.

 I know without a shadow of a doubt there is hope and they do not have to give up just because it is not working. For me, as a career mom with a desire to be healthy, I understand the challenges of multiple responsibilities with long to do lists for many women.

 If you are ready to be in control of your eating and have a consistent exercise program, even with your busy lifestyle, forget the New Year’s Resolutions.  You know they never work long term anyway.  Instead consider designing a personalized food and fitness plan that you know will work with your schedule and lifestyle.  Throw out what worked in the past (temporarily) or for some one else and discover how to be confident in your own program because you know you can do it consistently. 

 If you’re unsure how to do that and you’d like some help, a free consultation with me might be the best way to get started.  We will discuss strategies to overcome certain food triggers and inconsistencies in your exercise; the best exercise program and eating plan for your schedule; and what motivates you to exercise and eat healthy for a lifetime.  

 Please email me at Crystal@yourfitnessdesigner.com to get scheduled for this free session.

 

 

Power from Within

I love food. I love to cook, eat and drink. The warmth of the kitchen is a great source of pleasure for me, whether cooking at home with my husband, having dinner with friends, or enjoying one of the many family meals the holidays provide. I also love all things health and fitness.  I love taking care of my body by giving it the nutrition, exercise, vitamins and herbs, and regular chiropractic care that allows it to heal itself.  It’s who I am.  It’s what I do. My January resolution was to prioritize an after-holiday nutritional cleanse to give my liver and gastrointestinal tract a dream vacation.  The results were amazing! Once I made it past day two’s fatigue, and day three’s headache, I felt fantastic. In 9 days, I lost five pounds and a combined total of thirteen and a half inches.  Best of all, I feel newly energized on every level, mentally, emotionally, and physically.

All of my goals for 2011 seem that much more attainable because my body is functioning at a higher capacity and because I completed this one particular goal. The increased energy has made me feel great in my cloths. I feel more beautiful, powerful, and confident. I am even seeing the clothes in my closet differently and putting together new outfits. Fashion truly starts from within.

Give your liver and gut a vacation and infuse your world with a new outlook, new energy, and refreshed confidence to do all the things you are created to do.

Visit http://www.drsheffield.com/2011/01 to read more about it!

New Year, New You

Have you seen that insurance commercial where the couple backs into a parked car and the guy wishes for an insurance lady?  He finds his wish comes true instantly so both he and his girlfriend wish for a new boyfriend and girlfriend transforming the other into what is their ‘ideal’ look of a mate is – young, buff, short shorts, and sexy.   Once the transformation takes place, the girlfriend asks, ‘So this is what you want?’ How easy life would be if we make a wish and POOF, there it is.  It definitely would make our New Year Resolutions much easier!  So what if we looked at our resolutions a little bit differently.  Instead of trying to change a little bit here or picking up a new goal there, what about just letting go of some things from 2010 instead?  Deleting an ex-boyfriends number from your cell phone or throwing away a memento that reminds you of  ‘that time’ can be quite a cleanser!

One of my favorite shows had an episode that showed a street scene where everyone was carrying luggage; it was a symbol of the baggage we carry with us from relationship to relationship.  Some have small carry-ons while others need a bellman just to help them down the street.  The point is, we all tend to carry a little something with us from each relationship but it’s up to us to decide how large of a luggage we choose to keep.  Of course, there is some good luggage.  But what do you do with the baggage that’s so heavy you can’t seem to take another step into the future?

2011 might just be the year you need to let go of some of that luggage you have held onto that keeps dragging you down.  Take a little step at a time – don’t light a bonfire ladies!  Cleanse yourselves, or your closets, of old memories that only make you sad.  Love letters, keepsakes, phone numbers and yes, even pictures.  You’ll find that actually letting go of things in the past will allow you to take a giant leap into your future that is so bright!  If you don’t, I have to warn you that you might start dating that bellman that’s willing to carry all your baggage….what does that say about him?!

Become a New You this year by letting go of that luggage that’s got you down one at a time.  It’s a New Year so start fresh and get back on the road towards becoming the woman you were created to be, now, while you are single!

Be SMART!

Make your goals stick this year with a specific plan. As busy women, often times, we begin the year with Resolutions by only stating our desired outcomes.  We know what we want as the end result such as complete a 5K, lose 10 lbs, or eat healthier. What we can sometimes fail to do is to have a plan of action on how to get there. Research suggests that 50% of persons starting an exercise program will drop out within the first 6 months.  It can happen because we have become overwhelmed with what we want to accomplish and make no changes in our current schedule or routine to making lasting results.  Instead, we as “more than conquerors,” decide to add more and more to our plate, without taking anything off.  Sound familiar? When writing your resolutions and goals for the year, ask yourself if they are: SMART SPECIFIC, MEASURABLE, ACTIONED BASED, REALISTIC and TIME BOUND.

You goal should be Specific in describing a plan to attain your desired results? Instead of saying, I am going to start exercising and eating healthier, get very specific about how that looks to you.

For example:

I will exercise for 30 minutes three days a week.

I will exercise 5 days a week for 20 minutes.

I will decrease my fast food intake from 4x to 2x each week.

I will eat 2 fruits a day.

Often times, we say, I am going to start taking better care of myself or I am going to have more time for myself and God.  The question is “how will you know you are taking better care of yourself”

Write your goals stating how you will Measure your success?

For example:

This year, I will be taking better care of myself, by attending one yoga class a week

I will have quiet time with God by getting up 30 minutes earlier than my normal routine 3days a week.

To get results, we need to know what Actions we will take go get us there. If you are determined this year to decrease your blood pressure or cholesterol or to lose a pant size, your goal needs to be action based.

For example,

To decrease my cholesterol, I will decrease my fried food from 3x per week to 1x per week

To lose one pant size I will decrease my calories by 500 a day.

Our actions and behaviors give us results. I believe knowing the action you will do to get the results is the most important component of a goal.

Side note: My personal goal this year is to avoid talking on the phone in my car by putting my purse and phone in the back seat.  (my action)

Are you being Realistic with yourself?  If you currently do not have time to exercise, having a goal to now exercise 5 days a week may be unrealistic, so change it to 3.  Set yourself up for success.  In order for you attain your goals, you need to have confidence that you can do them.  If you feel the goal itself can be obtained, such as five days of exercise, something else may need to change in your current lifestyle such as giving up another activity (TV, social time, a little sleep) to make it happen.

Try to make your goals be Time Bound.  In other words, it is easy to procrastinate if we have not given ourselves a personal deadline.

For example

I will run a 5K by June 1

I will walk three times a week by May 1.

When you put it into a plan that works for you, this year can be very different.  Remember:

“Next year, you will have wished you would have started today”

2011, Living Life to the Fullest - Dream & Resolutions

"My plan for the New Year is to stay true to myself and realizing some of the dreams I've tucked away in my heart pocket.

Why?  I want to live the fullest life possible and without regret.  Life is so short and I plan to go to the grave EMPTY!!"  (Cheryl Luke)

Ahhh….what a refresher!  New Year’s Resolution can, at times, be so overwhelming.  The pressure January 1st brings can set you off in a tailspin of pressure that’s so demanding we wind up giving up by the time February 1st rolls around.  But those words written by Cheryl are really what it’s all about!  Resolutions are about our dreams; our desires; the vision we have for our lives.  It doesn’t matter what goals others may want you to have – that’s pressure.  What really counts is what’s in your heart.  That’s living life to the fullest!

So, as we dive into the New Year, your family at Created Woman wants to encourage you to Live Life to the Fullest in 2011.  Don’t give up.  Instead, stay true to yourself and you’ll soon realize how amazing life can truly be.  So to all of our CW family, here’s a peak inside the hearts of the CW writers that have been so faithful to encourage, challenge and share their life with you every week.

No matter what type of resolutions you have, they all have value.  So share with us your dreams for 2011, we would love to hear!

Start Simple

Yvonne Laugh in, at and through every circumstance of my life in 2011.  While we cannot change the circumstances of our lives, laughter changes our perspective and an altered perspective changes outcome.

Crystal Avoid any using my cell phone in the car.

Coby Keep date nights with my husband a priority.  With kids and having busy evenings,  It has become harder, but I want to make sure it doesn't slip down on the list.

Heart Dreams

Martha New Years is an opportunity to start all over again and list the things that are on my heart to do:

  • Visit the elderly
  • Visit home-bound people
  • Write encouraging cards
  • Spend more quality time with my friends and family
  • Complete all my unfinished projects  (picture albums, complete two
  • Writing projects for publishing.

Cheryl My plan for the New Year is to stay true to myself and realizing some of the dreams I've tucked away in my heart pocket.

Why?  I want to live the fullest life possible and without regret.  Life is so short and I plan to go to the grave EMPTY!!

  • I plan strengthening myself physically, emotionally and spiritually -
  • I plan on working, well, continue working, on my very first CD . . . Can you believe it!!
  • I plan on launching a blog - very soon (can't wait) - TheMosaicLife.wordpress.com
  • I plan on staying in touch with my friends at Hosanna Church in Poland - Pastors Tomasz and Asia and the Hosanna family have captured my heart and affections.  I could live in Poland part time (during the warmer months)
  • I plan on reducing debt
  • Write more letters
  • I plan on wearing bright colors more often - color makes me happy!!

Practical Matters

Jessica This year instead of having a long list of unrealistic resolutions and rules of what I can't eat, etc. I've made a list of reasonable, measurable goals that will challenge me and help me grow into the woman I want to become:

  • Complete Dave Ramsey's 16-week Financial Peace Workshop
  • Run the Capital 10K
  • Take a basic sewing class
  • Sign-up for free business classes at Big Austin
  • Send birthday cards to my friends and relatives

Helen My resolution is to make more time for myself. Being a working wife & mother sucks up all my extra time and I often feel that is all I am; a mother and wife. So I plan to take some time each week or as often as I can and do things that I enjoy to keep me connected to me and who I am.

Heather 2011 is the year we are expanding our family and in May we will be welcoming our baby girl.  So, with the gift of becoming a mother, my goals completely revolve around her!

  • Surround myself with other women who can encourage, strengthen and share the joy with me.
  • Educate myself as much as possible before our precious girl arrives.
  • When she does come into our world, love her with all that God has given and put in me.

First Timers

Erika I normally don’t make a New Year’s resolution. I try to set goals for myself throughout the year and simply stick to them. However this year, I do have one thing in mind and that’s travel.  Be it with family, friends or work, I want to see more of the world outside my 5-digit zip code. For that very reason, I’ve already started planning trips within the next few months. My first stop is New York at the end of this month, Las Vegas in May and exotic Aruba in June. Whatever your resolution is, have fun with it, but above all, stay true to it!

Nadia I normally don't make resolutions. However, this year I would like to become better at managing my money in the next year and making bigger strides towards getting my business up and running!

We've enjoyed sharing our dreams with you and look forward to 2011

Happy New Year Created Woman!  Dream and Live Life to the Fullest!