Ingredients:
1 S.M.A.R.T. Goal
2 days of Strength Training (a week)
4 servings Fruits and Vegetables (a day)
64oz. of Water (a day)
150 minutes of Cardiovascular training (a week)
Directions:
1. Decide on a New Years Resolution. Now apply the S.M.A.R.T. principles:
Specific: "I want to lose weight," is not a specific goal. However, "I want to lose 20 pounds" is more specific and gives you something to work towards.
Measureable: Each specific goal must be measureable. If your goal is to lose 20 pounds, of course you will want a scale. The scale then becomes your way of measuring your success.
Action-oriented: Saying "I want to lose weight" or "I want to lose 20 pounds" is too general of a statement. However, "I want to lose 20 pounds by June" is a more specific action and one that is attainable. Remember we are setting ourselves up for success!
Realistic: If a goal is not realistic, it is probably not achievable. Wanting to lose 20 pounds by spring is not realistic for most people. But having a goal of wanting to lose 20 pounds by June is something that is more achievable and realistic.
Timed: The most effective goals have a specific time frame for accomplishment. Setting a time frame can be a great motivator and gives you a deadline by which to complete your goal.
2. Strength training is not all about "bulking up". When we strength train we are increasing our lean muscle mass, which in turn, increases our metabolism. This equates to weight loss. Strength training is also good for toning, improving bone density, increased strength, increased energy, improved self-esteem, decreased stress levels, decreased body fat. The list goes on and on!!
3. Americans on average do not eat their recommened 4-5 servings of fruits or vegetables a day. With busy lifestyles, it is often easier to go through the drive-thru lane than to go through the grocery store. Food companies are making it easier to get your servings in by providing us with more options such as frozen microwave vegetables and pre-cut fruits and vegetables.
4. Do you drink the recommended 64 oz. of water a day? Our bodies need water to keep joints lubricated, blood pressure down, help carry nutrients and waste products (which helps you lose weight) and maintain lean muscle tissue. So drink up. If you do not like the taste of water try mixing in fruit slices or flavored packets.
5. Recently the U.S. Department of Health and Human Services (HHS) released the Physical Activity Guideline for Americans. It is a comprehensive set of recommendations for people of all ages and physical conditions to easily fit physical activity into their daily lives. These new physical acitivity guidelines represent the first time that the Federal Government has issued comprehensive recommendations for the Nation. These recommendations are a basic foundation to healthier living. Their recommendation for adults is 2 1/2 hours a week of moderate intensity aerobic physical acitivity or 1 1/4 hour of vigorous physical acitivity to gain substantial health benefits. For more information about the Physical Activity Guidelines for Americans, visit www.hhs.gov or www.health.gov/paguidelines.