Tag Archives: realistic goals

7 Reasons Why You Should Set Goals

Setting goals for life balanceI recently read an article that said you shouldn’t set goals. The main point of the story was that it’s hard to set realistic goals when you can’t control the outside factors that may derail you from reaching your goals.

While this may be true, it also means you need to be flexible and adapt as you work toward your goals. Let’s say you have a dentist appointment today. You could get stuck in traffic or have a flat tire and be late for your appointment. You could arrive on time, but your dentist had to leave to treat an emergency. Does that mean you shouldn’t have planned to go to the dentist – just because it might not work out as you planned?

As human beings, we live in utter chaos most of the time. We have to be flexible and readjust our thinking all the time. While the beginning of a new year is often a time when people decide to set goals, you should set and evaluate your goals all year long.

Why set goals?
Goals are meant to help you challenge yourself. Your goals can be small or monumental. Most of your goals should reflect habits you want to improve or help you in the process of creating a more balanced life.

Here are 7 reasons you should set realistic and attainable goals:

To set your priorities
Goals can help you prioritize what is important and what is not, or how to handle making a decision. For instance, you’ve set a goal to spend more quality time with your spouse. If an opportunity comes up to go out with friends on your preplanned date night, then you will want to keep your date night and catch up with friends another time.

To recognize opportunities
When you have goals in mind, you are more likely to recognize an opportunity when it presents itself. For example, you might have a goal to further your education or career training. If your company were to offer seminars or discounted tuition to continue your education, it would be any easy decision to take advantage of these programs.

To challenge yourself
It’s easy to get stuck in a routine of doing the same thing. You are more capable than you may realize. Only you truly know your own strengths and weaknesses. By challenging yourself, you can uncover your true potential. You may want to learn to play a musical instrument but feel it’s too late to learn. The only way you will find out your talents and passions is to challenge yourself to expand your horizons.

A quote from A Completely Balanced Life:
“Rather than finding reasons to pass up opportunities, remind yourself of all the things you can accomplish by taking advantage of them. Rather than letting the possibility of failure stand in your way, be fearless in pursuit of your dreams.”

To build your confidence
When you set and achieve your goals, you can fuel your own ambition. Little successes will give you more confidence and encourage you to aim higher than you might have thought possible. For instance, you might want to run a marathon, but you have no training or experience at running long distances. If you set a goal to run a mile without stopping and you achieve that goal, then you will have more confidence to run three miles and so on.

To motivate you
Your goals should represent your inner desires. These desires then motivate you in life. Having goals in mind will serve as a constant reminder of what you want to accomplish. If you find your motivation lagging, it may be time to reevaluate your goals so that you can become inspired again.

To give you focus
Goals help you know where to place your attention. Your priorities and overall purpose give you a broad direction as you navigate through life. Your purpose may be to live a more spiritual existence. Your goals will help you focus on the tasks that will allow you to put God first.

To live a more balanced life
You cannot always control the obstacles that may crop up in your life. You can control how you respond to them. By having defined goals in place, you will have a clear path in mind so that you know how to react positively to challenges. You can achieve a more balanced life when you are focused on what you want to accomplish!

10 holiday diet mistakes to avoid

Eat healthy balanced diet during holidaysI am feeling pretty guilty after attending many scrumptious feasts over the Thanksgiving holiday. I ate a little bit of everything and then had some more.

Like many Americans, I am now in panic mode as Christmas and New Year’s approach. These holidays bring more opportunities to overeat and make poor food choices. Not to mention, I will meet up with friends and relatives I don’t see very often, and I want to look my best.

At times like this, many of us turn to diets and less than healthy eating habits in hopes of looking and feeling better by the next round of holiday gatherings.

Here are 10 diet habits you should avoid and tips on what you should do instead:

Skipping breakfast
While skipping breakfast seems like a good way to cut calories, it can sabotage the rest of your day. Eating a healthy, filling breakfast that is high in fiber and protein can help you feel more full throughout the day. Studies show that breakfast can jump-start your metabolism and help you maintain a healthy weight.

Ignoring food groups
Different diet plans call for avoiding different types of foods. The latest fad may mean leaving out gluten, carbs, meat, dairy, sugar or fats. Yet, we need all of these nutrients for a balanced diet and for our bodies to work properly. Even dairy may help our bodies burn more fat by supplying calcium.

Forgetting about snacks
We often consider snacking a bad habit, but eating healthy, nutritious snacks actually helps  control hunger and aids in weight loss. Snacking on a handful of nuts, a cup of yogurt or some veggies can keep you on track and make those bad choices less appealing.

On the other hand, too much nibbling can be detrimental to your good eating habits. You grab a pastry and iced coffee at the morning meeting. You snack on pretzels at your desk. You finish your child’s chocolate shake. All of these extra calories can add up throughout the day.

Drinking diet sodas
It can be tempting to fill up on diet sodas. The fizzy drinks make you feel full and can taste good, too. Diet sodas may actually be sabotaging your weight loss. It has been found that artificial sweeteners may be linked to weight gain.

The answer: drink more water. Water is essential for burning calories. If you become dehydrated, your metabolism slows down. When you drink eight or more glasses of water a day, you burn more calories.

Starving yourself
When people want to lose weight fast, they tend to think that eating less will get the best results. By drastically reducing your calorie intake, you actually send your body into starvation mode, and it starts storing fat to get you through the lean times. A better approach is to make a modest cut to calorie intake and then maintain that level for a long period of time.

Cutting out the fat
It isn’t so much the fat we eat that causes weight gain as much as it’s the total amount of calories and bad fats that lead to health problems. We need to cut down on the trans and saturated fats found in meat and processed foods. We still need to include good fats in our diets, such as those found in olive oil and fatty foods.

Thinking good calories don’t count
We think because some foods are good for us, we can eat as much as we want. However, you still need to keep your total calorie intake in mind. Just because whole grains, beans, chicken and cheese are good for you, doesn’t mean you should eat 10 tacos in one meal. Even fruits and veggies eaten in excess can be converted to fat.

Leaving out exercise
When we get busy with preparing for the holidays, it may be easier to drop your exercise routine so that you can fit more into your busy days. Yet, if you keep up your exercise routine, you can eat more of the things you enjoy and still lose weight. Exercise can also help you relieve the stress brought on by the hectic holiday season.

Setting unrealistic goals
Deciding you want to lose 30 pounds between now and Christmas is probably unrealistic. You need to set a more realistic goal, such as planning to lose 1 to 2 pounds a week. You should also set other goals, such as running a mile without stopping or swimming a certain amount of laps in the pool. You will feel pride and accomplishment without relying solely on weight loss.

Using a diet at all
For the most part, I feel like “diet” is a bit of a four-letter word. Any time you are being deprived of food, you are more likely to fail in your eating habits. It’s more important to change your lifestyle and create a balance among all of the aspects of living a healthy life. You need to make healthy eating, exercising, getting enough sleep and relieving stress into habits that you can live with every day.

15 exercise and fitness dos and don’ts

Fitness and exercise stretchingI started an exercise routine about a year ago. At first I was very enthusiastic and committed to working out several times a week.

Now, I have to force myself to fit in exercise. I am really not seeing any results so it’s difficult to stay motivated. I know that regular exercise is vital to good health. It’s just hard to be consistent in my workouts.

I recently read an article explaining that most people make fitness mistakes. This means your exercise routine may be unsafe. It can also mean you aren’t getting the most out of your workout. These mistakes could even cause you to fall short of your fitness goals.

Here are 8 exercise and fitness DOS to help you reach your goals:

Do write down your fitness goals
If you put it in writing, you are more likely to stick with it. Post your goals on the refrigerator or bathroom mirror. When you feel less than inspired to workout, it can give you the motivation you need to keep at it.

Do warm up
Many of us bypass warming up and jump right into our routine with cold muscles and stiff joints. You are more likely to cause an injury than if you warm up your body first. Start out with stretching exercises or walking before you begin more rigorous exercise.

Do stretch more
In addition to reducing sore muscles and strains, stretching can improve your range of motion and flexibility. To get the most from stretching, add it to the end of your workout when your muscles are still warm. It also helps you cool down slowly. If you stop exercising abruptly, you can feel dizzy, lightheaded or nauseous.

Do drink water
It’s important to rehydrate your body when you exercise. Be sure to drink plenty of water before, during and after your workout routine. This will replace lost electrolytes and keep your body in balance.

Do find the middle ground
Many people work out too intensely while others don’t work out intensely enough. You may try to lift too much weight or start a new routine before you’re ready. On the other hand, you may spend too much time socializing when you’re at the gym or exercising with friends instead of getting the most out of your workout. You can work with a fitness instructor or trainer to help you determine the routine and intensity that’s right for you.

Do use good form
At the very least, if you are exercising incorrectly you won’t achieve the full results and may become discouraged. At the worst, you could cause an injury or do harm to yourself. You can work with a professional trainer to ensure that you are achieving the best results.

Do vary your routine
It’s important to mix up your routine. First, it helps to prevent repetitive injuries and by changing your workouts you will see better results. Second, it keeps you from getting bored and can give you the motivation to stick with it.

Do eat healthy
What you eat influences the effectiveness of your fitness regimen. Good nutrition combined with regular exercise will help you reach your goals. In addition, when you eat healthy, you have more energy to workout and stay active.

Here are 7 exercise and fitness DON’TS to help you get more out of your workout:

Don’t skip breakfast
Be sure to eat breakfast every day. Eating breakfast helps rev up your metabolism and gives you the energy you need throughout the day.

Don’t get stuck in a rut
You may find yourself on the treadmill, doing the same routine for the same amount of time. It’s easier to do the same thing over and over than to mix things up and vary your routine. Yet, it’s important to vary the type of exercises you do and change the time and intensity so that you challenge your muscles and workout your entire body.

Don’t skimp on sleep
Your body needs sleep so that you can function at your best levels. Getting enough sleep can also give you the energy and focus you need to make the most out of your exercise routine.

Don’t set unrealistic goals
If you set goals that are too difficult or not realistic, you will only be disappointed. A healthy weight loss is 1 to 2 pounds per week, so it would be unrealistic to lose 50 pounds in a few months. You may find more success setting other types of goals. For instance, you could work toward walking three miles a day or running a mile without stopping. When you accomplish a goal, you can set new goals.

Don’t over do it
By doing too much too quickly, you can do more harm than good. If you want to challenge yourself, work your way up gradually and always listen to your body. Working out until you’re tingly or tired is fine, but you don’t want to push it to the point of muscle exhaustion.

Don’t compare yourself to others
You are a unique individual. What works for some people may not work for others. You shouldn’t measure your results against someone else’s successes or failures. You can only do what is best for you.

Don’t give up!
It is very difficult to turn exercising into a habit. And it’s very easy to become discouraged with your workout routine. The key is to stick with it. If you fall out of your exercise routine, make yourself get back in it. Get encouragement from a friend. Bribe yourself with a reward if you meet certain goals. The important thing is to just stick with it!