2012 New Year Goals

As the year comes to a close and the new one fast approaching, everyone is starting to think about resolutions. Did you realize that 80% of people never achieve their resolutions?! Astonishing. Mainly it's because people make resolutions without a MAP (massive action plan). So in an effort to make sure my GOALS (I use goals rather than resolutions), as well as yours, for the new year come to fruition I am going to lay out some steps to help in the success of achieving them.

Step 1 - Write down your top 10 goals for 2012. When you write them, write them as if it's the end of 2012 and they have already happened. For example, I lost 30 pounds and cut my body fat percentage to 12%.

Step 2 - Be specific with your goals. Simply saying, "I'm going to lose weight" isn't specific enough and you won't have anything to "measure". See the above example? I set 30 pounds as my goal and also had a goal of getting to 12% body fat.

Step 3 - Set a specific deadline for each goal. Be realistic when setting your goal. Don't say I will lose 30 pounds by Feb. 15, when you are starting January 1st. Also, don't be too lax on a deadline either. Saying you will lose 30 pounds by the end of the year is too broad and you are more likely to keep putting it off.

Step 4 - Stay Accountable. Tell several close friends your goals, or better yet, get an accountability partner. This way you'll both hold each other accountable for your goals and you're more likely to stick to them.

Step 5 - Break it down. Break down your goals into smaller short term tasks that will help achieve your goal. If one of your major goals is losing weight then working out, healthy eating, daily food tracking etc. should be on your list of daily to-do's.

Step 6 - Celebrate. Don't forget to celebrate achievements. Especially in the process of reaching your goal. It will keep you motivated. My best example of this is that I get to buy a new outfit after losing 10 pounds. Don't reward yourself with things that are going to sabotage your ultimate goal. Like gorging on an ice cream bender to DQ. Use things that will keep you motivated to sticking to your plan.

Finally when you have set your goals, only tackle those that you know you can handle. Trying to take on 6 goals at once is going to lead to stress, derailment and failure. Focus is KEY! I cannot stress enough. It's once we lose our focus that we start to fail.

So get cracking! Write down those goals, tell your friends, and find the tools to make sure you will succeed this year. You can do it, I know you can!!

If you need an accountability partner, look me up on Facebook. I run Challenges regularly and I am here to help you!

Cheers, love and prosperity to all in the New Year!

Skinny Phoenix

Avoiding Holiday Weight Gain

Holidays are one of the hardest times to stick to eating right. There's the added stress, an erratic schedule full of holiday parties and festive get-togethers, and endless toasting, all of which leads to you feeling bloated and uncomfortable by the time January 2nd comes around. However, the holidays don't have to be that way!

Here are some ways you can enjoy the season and not regret it later:

1. Drink less
For many of us, calorie-laden beverages are hard to avoid during the holidays. Consider all the peppermint lattes, hot chocolate, eggnog, wine, champagne...Shall I go on? If you're the type to be tempted by these, try this idea. Pick one. In other words, choose one for the day: enjoy a latte for the day or a glass of wine. And when you can, trim down the calories (i.e., use skim milk in that hot chocolate). This way, you're not denying yourself, and you're teaching yourself moderation. And the rest of the time, drink water! Even if it's the sparkly kind with a slice of lime to make you feel festive.

2. Bake less
If you love baking during the holidays, that's great. We're sure your family loves your baked goodies. But consider how much you're baking and for how many. Are you making 14 dozen cookies for your intimate family of 4? Perhaps it's time to cut back. This holiday season, select just one or two of your favorite recipes to bake, and cut your typical quantity at least in half. This way you'll not only cut down on unnecessary calories lurking around the house, you'll also reduce your stress level. Or try to make some no-bake Shakeology cookies! Delicious, low cal, high protein satisfy your chocolate fix!

3. Prioritize
More than likely, the parties that you go to will have tables stocked with food of the less-healthy variety. This is when it's important to prioritize instead of snapping up every canapé on the spread. Take a plate, pick one of each of your favorite items, and load up the rest of your plate with fresh veggies or fruit if available. Another option is to eat before going to the party. This way you won't be tempted to take a bite of the mini quiche just because it's there and you're hungry. And remember, it's the people and the conversations that should be the focus—not the food!

4. Deny leftovers
When it comes time after the party for the host to begin giving away leftovers, either make yourself scarce or let them know that you'd love to take some but your fridge is stocked. (They will definitely understand.) But sometimes, having extra temptations on hand is unavoidable. If your neighbor brings over a plate of mouth-watering cookies, instead of turning her away, graciously thank her and enjoy one. Then take the rest to your next function. It's the season of re-gifting!

5. Amp up your workouts
Many Americans excuse themselves from healthy eating and regular workouts because "it's that time of year." Poor choice. Rather than skipping your workouts, intensify them. Holidays are when you really need the mood-enhancing, stress-busting effects of exercise more than ever!

6. Enjoy a taste
Some do well by swearing off "forbidden" foods, but for many of us that notion only leads to bingeing or a feeling of deprivation. If that's the case, allow yourself the treat, just make it a small portion and account for it during your next workout.

7. Scrap the "dieter's mentality"
I forbid you to say these 5 little words ever again: "I'm starting my diet tomorrow." This mentality leads people to believe that healthy eating is all or nothing. Have a cookie or two, but catch yourself before you slip into the "Oh, I've blown it, so now I might as well have 10 more!" way of thinking. That mentality is the root of all yo-yo dieting. Think of your eating as a way of life, not a diet.

When You're Eating, SLOW DOWN!

Eating should NOT be a race. Hurrying through a meal causes you to miss most of its delicious flavors, not to mention that you're likely to eat way more than you should. That's because your body doesn't recognize it's full until twenty minutes after you've eaten too much. I must admit, that I was an offender. But I've slowed way down. I use to always eat lunch at my desk, finish eating supper 10 minutes before everyone else, and my breakfast... well that is always an "on-the-go" meal.

So knowing that I needed to slow down to really enjoy and savor my meals took some getting use to. A great way to do this, is to eat with a friend that you know you will talk a lot with. Why? Because talking to someone while you're eating, slows down the process. You usually don't talk with your mouth full, so you can consciously take smaller bites, taste and chew your food longer while you listen to your dinner buddy give you the dish on everything exciting in their life! Juicy low-down on friend and eating your meal slower so that you will feel fuller without overindulging, BONUS! But be careful doing this. When you get your meal, or better yet make it yourself, portion out exactly what you should be eating, so you don't trap yourself into the "mindless noms" of just stuffing your face because something is in front of you and you are distracted by the enthralling conversation of your friend. Be aware of how much you're eating and just slow down, relax, TASTE your food and enjoy the wonderful company.

Alternatively, if you are solo dining, this is a great time to really analyze how you eat. Instead of rushing through your meal to get to whatever it is next that you need to rush to, go slower. Put your phone down. Turn off the television. Chew slowly and focus on each bite, putting your fork down between them. Also, get your full glass of water in, by taking a drink after every bite. By doing so, you'll reach that feeling of satiety without ever feeling like you need to unloosen your belt a notch.