Goal Setting – Why is it Important?

When I first began my journey I did not have an idea what I was doing. I worked out using the Jillian Michaels 30 Day Shred video and Jillian spoke a little about goals. Once I got my hands on my first Eat Clean book that was it for me. I realized without a plan I was only spinning my wheels.

Why are goals important? Goal setting prevents you from becoming so overwhelmed with what you are trying to accomplish. For example if your goal is to lose 60 pounds and you keep looking at that big number your heart rate quickens, you begin to self-doubt and you finally just give up. Well what if I said instead of looking at the 60 pounds you look at losing one to two pounds per week instead. Now looking at one to two pounds doesn't look so bad right? Your monthly goal would then be to lose an average of 4-6 pounds a month. This is exactly what I did and the reason I was able to accomplish my goal of losing 58 pounds in six months was because I set my mind on weekly goals.

Weekly goals can also include food and beverages. If you are a Diet Coke addict then your goal is instead of having three or four diet cokes a day you go to one or two. Then you drop down to one and eventually you eliminate your Diet Coke habit. Why is it important to get rid of this horrible habit of drinking Diet Coke or Diet anything? Diet drinks contain an ugly sweetener called Sucralose this is also in Splenda. This nasty sugar was developed by a chemist in a lab and it is 600 times sweeter than sugar. Duke University confirmed that sucralose reduces the amount of "good" gut bacteria by 50 percent. Without these good gut juices your body will retain waste causing your gut to fill up with none other than poo. Sorry folks but it has to be said. Sucralose also causes significant weight gain especially in the belly. Sucralose also contains chlorine these manufactured sugars can cause damage to your organs and reproductive functions.

Here is a story from my experience with setting goals. When I decided on my goal I weighed 180 pounds at 5 feet 5 inches tall. My waist measurement was about 38 inches. As you can tell I was carrying a lot of belly fat. My husband told me after I lost my weight that I kind of looked like the Grinch. I had really skinny legs but my belly was very large. Now I can laugh at this but if I would have known that is what he saw I would have been mortified. I shared with my family and friends my goals. I had tried to lose weight before but I never stuck with anything or I would have a "setback" or "too much going on" to even try. I remember telling one of my closest relatives that I wanted to weigh 135 pounds. I was very upset when I was told, "don't set yourself up for an unrealistic goal." This coming from a close family member and I was upset, hurt, angry and most of all more determined than ever. Most people would give up if someone they loved told them they were setting unrealistic goals. I on the other hand used those words as my fuel and kicked my butt into overdrive.

You have to realize that when you first begin your journey you might not have supportive people. Your friends and family the ones you believe will support you all the way might not. This is ok and don't get too upset. Once you start making changes and they see you are really serious or once they begin to notice physical changes in you they may jump on your cheering squad. Again don't be alarmed if they don't. I lost some friends through my journey because I started making changes and I no longer wanted to eat out or drink alcohol. Instead of going out late I was going to bed early so I could get to the gym in the early morning to workout. You will make new friends that have similar goals at a gym or in a fitness class. You will become friends with your instructors or trainers. You will begin to see there is an entirely new life out there for you that you didn't even know existed. Especially if you are very heavy and you have been limited on things you could do because of your weight.

It is important to share your goals with everyone. This way when you are eating out and you decide to eat only a nice big salad or grilled fish minus the baked potato, butter, sour cream, and adult cocktail; your friends or family wont' tempt you too much to join in their bad habits. If you attend a birthday party and pass on the cake don't let people guilt you into eating it if you don't want to because, "it's ok to cheat every now and then". This one was my favorite line. If you haven't learned to control your sugar intake just yet you definitely want to avoid listening to these people, if not you will looked like a starved animal going back for more. These friends or family members will accidently sabotage all the good you have done.

Also remember it is important to set fitness goals. One of my goals was to complete the Mini Marathon and I did. I joined a running group and found a running partner. I never ran a day in my life until the February before my first Mini. Completing a half marathon was an overwhelmingly satisfying accomplishment especially knowing I ran the entire race. The last mile I was running on straight adrenaline. Knock yourself out when setting your fitness goals. Don't let anything stop you.

People who set goals have a greater success rate than those who don't have a plan. I said it before without a plan you are just spinning your wheels. You will become frustrated and you will be more likely to throw in the towel. Remember set daily, weekly, monthly and yearly goals. These little goals will add up and help you reach that ever impending scary goal.

 

Creative Juices in the Kitchen

This evening I was trying to determine what to make for dinner. I was in the mood for some Mexican food but I also know if I eat out the high fat and high sodium is not good for me or my family. Instead I decided to make something at home. I have several friends who always wonder how I make something up and I'm not sure. I think it's because after two years of eating clean I have learned a lot of tricks. Armed with my grocery list here is what I ended up with;

• 1 tsp. Cumin
  
• 1 tsp. Chili Powder
  
• Red pepper (1)
  
• Scallions (1)
  
• Garlic (3 cloves)
  
• Cilantro
  
• Low Sodium Chicken Broth (4 cups)
  
• Reduced Sodium Red Kidney Beans (1 can)
  
• Reduced Sodium Black Beans (1 can)
  
• Large Can of Tomato Sauce
  
• No Sodium Diced Tomato's
  
• Microwave Steamer Sweet Corn
  
• Shrimp- Cooked
  
• 1 tbsp. Olive Oil
  

  
   

  
   

Dice red pepper, scallion, and garlic clove and sauté with 1 tbsp olive oil

Broil shrimp or grill (option cover in your favorite Mexican seasoning)

Mix all ingredients into a large soup pot and bring to a boil. Reduce heat and simmer for about 30 minutes

I'm not sure what to name it. Maybe I will call it Spicy Mexican Shrimp Soup.

This was an awesome slightly spicy treat that the whole family enjoyed!

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Supplements, Protein and Calories

Let’s Talk Supplements

Sometimes we just don’t receive enough of the vitamins and minerals from the things we eat. As we begin to get older there are very important vitamins and minerals we begin to lack which can cause negative effects on our body. I am going to talk about a few of these vitamins, minerals and fatty acids that you need to add to your diet.
1. Calcium- Studies have shown a major link between calcium and fat metabolism. This is one of the most important minerals in your body and it is a vital component of healthy teeth and bones. Your doctor can check your bone mineral levels to determine if you are at risk for osteoporosis. DO NOT take calcium supplement with any other medication or vitamins because it will absorb the other medication and you will lack the benefits. Also do not drink milk or orange juice when you take vitamins because of the same reason. (Regular weight training helps your body absorb calcium. Weight training also builds bones as well as muscle.)
2. Omega 3 Fatty acid- You should consume 600 mg of Omega 3 daily! Omega 3 fatty acids stimulate fat burning and in the United States we consume more saturated fats and trans fats. Saturated fats raise LDL levels which increase your cholesterol levels. Trans fats are Omega 6 they are not produced by nature instead they are manufactured. They boost fat levels in the blood and reduce the ability for blood vessels to open. Always check the labels on your food!
When you purchase a supplement you need to look for high DHA levels of Omega 3 and not AIA!!
Foods highest in Omega 3 and consuming these daily will benefit you greatly.
• Salmon #1 Omega rich food
• Sardines #2
• Flaxseed- I put ground flaxseed in protein shakes, oatmeal, and recipes
3. Multivitamins – It is important to take a multivitamin in order to help you make up the balance of the vitamins and minerals you are missing in your current diet.
The Vitamin Shoppe is a great place to speak to knowledgeable people regarding the best vitamins. I take a lot of vitamins.
• Multivitamin
• Iron
• Vitamin D3- 2000 IU
• Tea Extract- White/Green/Black
• Omega 3 Fatty Acid
• Calcium
• Magnesium


Calorie Intake

Determine calorie intake can be difficult and it varies from person to person. A good rule of thumb is to multiply your weight by 10 – 12 to get an approximation of your basal caloric needs. These are your calories you simply need to exist and stay at the weight you currently are.
For me I weigh 125 x 12 = 1500 to exist now if I burn 700 calories kickboxing and I burn another 400 calories doing daily activities my number will increase to about 2500 per day. These are rough numbers so if your metabolism is high or you exercise at a high intensity level then your calorie intake will be greater. But if you don’t exercise and you have a slow metabolism your calories could be as low as 1500. It is ok to experiment with calories but don’t get so caught up on them. It is important to educate yourself on the foods with high calories and HIGH fat, and sugar/carb contents.

Protein Intake

Consuming protein can also reduce your risk of osteoporosis. How much protein should you eat?
Active people need closer to 1.0g of protein per kg of body weight.
Inactive people need 0.8 g of protein per kg of body weight.
To determine your weight in kg divide your weight by 2.2. Mine is 125/2.2 = 56.8 kg
I am very active so my protein consumption would be figure by multiplying 1.0 g x 56.8 kg = 56.8 grams of protein a day to meet my nutritional needs.

We have four weeks left for this challenge and the next challenge will begin on March 7, 2011. This will be our annual SPRING BREAK challenge!! Our challenge will be to get ready for bathing suit season! Spring Break Challenge I want you to find a bathing suit you want to wear for the summer, purchase it and hang it up because we will be working on that goal! If you don’t feel comfortable with a bathing suit then I want you to buy a summer dress to wear. It needs to be about a minimum of 2 – 3 sizes smaller than you currently are at the end of this challenge on February 28, 2011!

Best of luck ladies!!

Goals and Fat Blasting

It is time to dust off your goal sheet. If you haven't been faithfully looking at your goal sheet you really need to see just how far or close you are to your goals. You cannot successfully lose with if you don't make a plan! People who set goals have the greatest success with weight loss.

The holiday season is fast approaching and you do not want to get sucked into gaining your weight you have successfully lost. It is time to hit the gym and do some fat blasting circuit workouts, join a class, and find a workout partner to push you. If you don't go to a gym then purchase the Jackie Warner, XTREME TIMESAVER TRAINING DVD, guaranteed 30 minutes of fat blasting strength and cardio workout. This workout will tone your body and burn that fat!

Fear

The Scared ME!
Fear: Apprehension or dread of something that will or may happen in the future.

When I started my journey I was scared to death of failing. I was fearful of going to a public place to exercise and mostly I was fearful about the possibility that exercising and eating healthy might not change my mental state. I learned that courage crushes fear! While I was at home working out with Jillian Michaels on my big screen T.V., little did I know I was gaining courage and confidence day by day. I also learned that fear is only a feeling that comes to me but I make a choice to be strong and overcome my fears. I also have learned that fear leads to disastrous results. I have many friends that have been diagnosed with diabetes or high blood pressure. These friends still continue on the path of destruction because they are lacking the courage and confidence to be strong and GROW! How many of you during this challenge are still fearful of what your outcome might be?
You cannot live your life in fear. But you also need to know that courage can be developed it doesn’t just occur overnight. Fear causes discouragement and discouragement causes disaster. The disaster’s I am talking about is lack of self-confidence, withdrawing from people, binge eating, and depression. Once you begin a workout routine that you enjoy and you begin to find healthy foods that you love, you will slowly begin to take back your life and try new adventures. The first time I stepped on the mats for kickboxing I was so sick to my stomach because of my nerves and because I was so fearful that people were watching and judging me. I wanted to die or better yet crawl in a hole and hide. Instead I sucked it up and made myself take the class. In that first class, I realized beating on those bags helped clear my head and I stopped thinking for at least an hour about how miserable my life was or how embarrassed I was. Also I was so worried about taking one in the face that distracted me too!
Today as I taught kickboxing I watched a group of women really beat into the bags. I have women in their twenties on up to their late 40’s early 50’s who participate in my class. They love the opportunity to drop their fears at the door and really focus on themselves instead of everyone else. I watched one of my participants encourage her partner throughout her entire workout. These women are learning kickboxing they are not masters and best of all they are losing their fear of embarrassment or that they can’t accomplish something and they are gaining a new more confident women. One important thing the bible says is “The Lord is my light whom shall I fear” the only person or thing you should fear is the Lord. Not the crazy things we think of in our own heads. Remember fear keeps you from moving forward so if you haven’t had any progress in this challenge maybe it’s because you need to let go of the fear and work on GROWING your courage. You can develop courage and one great way is to seek help. One of my favorite verses in the Bible is “For I can do everything through Christ, who strengthens me” Philippians 4:13. This is a verse I repeat to myself when I am fearful and think I cannot do something.
We have three weeks left in this challenge and I know there are several of you who have just given up. I am here and I will help you but you have to have the courage to ask for help. If you are struggling call me. Sign up for the next challenge don’t let yourself down by quitting. Reach for the Stars! Set some goals for the next three weeks and make one of them to get to eating healthy and exercising for the next three weeks. You might surprise yourself!

The New Fearless Me!

Skinny Mom Success Story

Rhonda's success story


I start every New Year like most with a goal to lose weight. I start with a crash diet, promise myself to work out or start walking and it usually lasts until February when I get tired of not getting to eat the foods I like. I go right back to eating everything that is bad for me. But this year was different; I have five children which are growing up as we speak. My kids range from 21 years of age to 12. Yes, that is right I have a junior in college but this year it hit me that my kids are growing up and I am growing older. I decided that I want to be around for my grandchildren that will come in many years.
I decided that needed to start losing weight but I didn’t know where to begin. I kept seeing a posting from a friend about a challenge for skinny moms and I thought this would be right for me. My friend introduced me to Jennifer, we met one Sunday morning and we talked about her adventure of losing weight and exercise. She introduced me to SMC (Skinny Mom Challenge), she told me I could do it if she could. Jennifer expressed that you have to keep focused and anything was possible and I don’t know how or why but something clicked and I decided that I could do this.

January, 2010, I joined my first SMC and had the biggest support team then I thought possible. Through this challenge we were guided down the right path such as how to keep motivated, what vitamins our bodies needed, also what we needed to do for exercise. The SMC would send encouraging emails and I remember one being sent when we had a new snow. Jennifer told us to not get down because it snowed but to see the good things about a fresh snow. She reminded us to keep our heads up and that her weight loss didn’t happen overnight and I think that really hit home because I knew then to take it slow and steady to make this a life endeavor. SMC also motivated me by having us weigh in weekly keeping us accountable for our decisions. My weight was coming off but the inches weren’t so my next challenge was starting to walk or to do aerobics. My walking started with 30 minutes four times a week and has grown to now walking over 3 miles with the encouragement of my husband. I have feet problems and I honestly didn’t think I could walk more than a mile a day. I was determined that feet problems were not going to stop me. The next battle was what to do if the weather did not allow me to walk so I started doing aerobics. I wasn’t going to pay out a lot of money on videos when so much is offered on cable or satellite. I did some channel surfing and found some shows for me to perform.
Around June of this year, I decided to take the things that Weight Watchers and SMC had taught me and I started counting calories and continuing the walking. This has spread over to my family since I had to start cooking differently. I learned quickly that processed foods and pizza was loaded with calories. My husband also wanted and needed to lose weight so he started eating whatever I ate and he too has lost a total of 35 pounds. My children are also learning and keeping me on track. My daughter reminds me to add my calories into the computer. She helps me choose what to eat, for example, from the gas station when I need a low calorie chocolate fix. This has been a battle every day and will continue to be but I have found an inner willpower and dedication that I thought I wouldn’t find again. I am proud to say that I have lost a total of 43 pounds. I am not done yet and I would still like to lose about 10 to 20 more pounds. My biggest challenge is how to keep cooking healthy and be on a budget.

Rhonda

Persistence Pays

When you are working on goals there are days you will find you have setbacks. Don’t get discouraged and quit, instead pick up and try again. Instead of always thinking how you want it now, start thinking of how you are going to get there. In time it will come! I love the saying Rome wasn’t built in a day, so don’t expect the scale to say you have lost five pounds in your first week, two weeks, or even three. Sometimes your body takes a little bit of time to get into the groove and once you’re in it’s on. Plus remember you didn’t become overweight overnight. Focusing on persistency instead of instant results will keep you from getting discouraged and quitting once again.

There are days you are going to be off your game. You will eat badly or you will just refuse to get out of bed. Don’t sweat it! Get up the next day and start again keep your focus on your goals and you will be sure to succeed. If you haven’t set goals then you are going to spin your wheels. It is very important to have many goals. Don’t focus on the BIG number; instead break it down into smaller and easier goals.

Daily goals: eliminate pops from your entire day. If you can make it through your first day then I’m sure the second will be that much easier.

Weekly goals: consistently hit the gym or exercise at home at least three times a week for no less than 30 minutes.

Monthly goals: lose 4-5 pounds and you’re thinking that’s it? Why only 4-5 pounds? Well because healthy, realistic weight loss is 1-2 pounds per week and since there are only 4 weeks in month average it out. Another great way to reach your goal is by taking your larger number of weight loss say 50 pounds and divide it by 2 (pounds per week) your answer should come out to 25 (weeks). Now you know it should take you about 25 weeks give or take a little to lose 50 pounds. This is totally doable I know this because I lost close to 60 pounds in 28 weeks!

If the challenge is not working for you then ask yourself, how committed am I to this challenge? Are you just luke warm and only going through the motions or are you really committed to making changes. Have you said, “I really need to make positive choices daily”. Do you find yourself saying, “I’m going to start working out tomorrow” or “I’m going to start eating healthy tomorrow.” Don’t put yourself off any longer. It’s ok the old you was the slacker, weak, and wanted pity for becoming overweight. The new you is strong, happy, confident, and best of all kicking some serious booty losing weight. Now which one are you?? Make a commitment, be persistent and suck it up! This journey is going to be tough and there will be a lot of blood, sweat, and tears but if you can unleash the stronger women inside of you it’s completely attainable.