5 Goal Setting Tips To Get Your Body In Shape
Having a clear goal & making small changes to your eating habits, exercise and lifestyle are essential. Here are 5 goal setting tips that will get you in shape.
1. Set a Goal:
Setting a goal is the first step towards making a change that will last. Follow these guidelines to make sure your goal is clearly defined:
A. Be Specific – Where you want to be when you reach your goal? Example – I want to lose 5 pounds of body fat.
B. Measure Your Progress – How will your track your progress? Example – I will weigh-in once per week
C. Achievable – What steps will you take to reach your goal? Example – I will exercise three times per week and improve my diet.
D. Realistic – Make sure your goal is realistic. Example – It possible to lose between 1 – 2 pounds per week.
E. Time-Frame – When do you want to reach your goal? Example – I want to lose 5 pounds by next month.
2. Turn Unhealthy Habits into Healthy Ones:
Unhealthy habits can be obstacles that hold you back from reaching your goals. Below is a list of unhealthy habits that you may have. In order change a habit, you must first be aware of what is causing the habit to occur (the cue). Habits usually involve a reward that reinforces the behavior. Understanding why your habits occur and how you help or hurt you is important for managing the unhealthy ones.
A. The Cue:
Once you identify the habit, focus on the “Cue” that occurs with the habit. Cues can include: Time, Location, People, Emotions, or Actions. Look for which of the cues are constant every time the habit occurs.
B. The Reward: What does the habit satisfy for you? Ex: Does hitting the snooze alarm give you satisfaction that you can sleep in for an extra five minutes without missing work? Try substituting your reward with a different one. Ex: Wake up during the first alarm and spend 5 minutes stretching. Does this give you the same satisfaction as before?
C. Create a Routine: Choose a new routine that is triggered by the cue: Example: I will get 7-8 hours of sleep each night and stretch every morning when my first alarm wakes me up.
Examples of Unhealthy Habits:
3. Track your Steps & Move More:
Make exercise part of your lifestyle! Start simple by tracking your steps each day. Calculate your average steps per day and set a goal to increase this number each week. Remember to consult your doctor, if you have pain or discomfort while increasing your exercise frequency.
4. Eat Smarter:
Eating less processed food and more fresh food will give you more energy and make you feel much better. Focus on nutrient dense food and include a variety of food on your plate including: whole grains, non-starchy vegetables, fruits, low-fat dairy, and lean protein.
5. Manage your Stress Better:
Take a deep breath and relax. Stress can be a good motivator to keep us going, but too much of it can lead to problems for our health and wellbeing. It is important take a break when you are feeling overwhelmed.
When you are feeling stressed, try to relax your muscles and focus on your breathing. Take five-slow, deep breaths and feel the air fill your lungs as your belly expands.
A Fast And Easy Guide To Optimizing Your Workouts And Achieving Your Goals Through Heart Rate Zones.What Heart Rate Zones Should You Train In?The Cleveland Clinic states "Heart rate zones let you know how hard your heart is working and what energy source you’re using...
Here Are Our Top 10 Exercises To Get A Bigger Butt. Grow Your Glutes With This Free Butt-Building Workout. Squat, Step-up, Split Squat, Deadlift…
Here Is A Workout With 5 Full-Body Exercises To Burn Body Fat, Build Muscle, And Burn The Most Calories!5 Full Body Exercises That Burn The Most Calories Dumbbell Curl Progressions (8-15 reps) Push-Up Progressions (8-15 reps) Step-up / Lunge Scaption...
Foam Rolling offers many benefits to alleviate muscle tension, overcome muscle imbalances, improve posture and prevent injuries. Follow this guide to learn the foam rolling safety tips and how to release 6 commonly tight muscles in the body. How To Foam Roll Tight...
Use These 9 Essential Exercises Before Shoveling Snow To Reduce Back Pain & Prevent Injuries. Warm Up Your Body & Use The Right Lifting Techniques To Make Shoveling Snow Safe & Productive.
15 Best 100 Calories Snacks That Are Quick & Easy To Make. Discover The Top 100 Calorie Snacks To Lose Weight & What Makes A Healthy Snack.100 Calorie Snacks - Quick, Easy and TastyIn This Article: Benefits of Snacking The Effects of Snacking On Your...
Sterling is a Certified Personal Trainer with a Master's Degree in Athletic Training. He specializes in corrective exercise, weight loss, reducing joint pain and healthy eating. Meet our new trainer – Sterling. Sterling is a Certified Personal Trainer and Licensed...
Julien is a Human Movement Specialist, Certified Personal Trainer and Licensed Athletic Trainer who specializes in corrective exercise, weight loss, reducing joint pain and healthy eating. Meet our new trainer – Julien. Julien is a Human Movement Specialist, Certified...
A Guide to Help You Measure The Correct Portion Sizes To Reach Your Calorie Intake And Weight Loss Goals. We Break Down The 5 Food Categories to Make It Easy To Measure What You Eat.Portion Size Guide For Weight Loss & Healthy EatingIn This Article: Portion Size...
Lose Weight Fast & Safely With Success! Healthy Eating & Regular Exercise Are The Keys To Successful Weight Loss. Lose 1-2 Pounds Per Week.