Goals

With the new year just around the corner, I thought it would be a good idea to talk about goals. The top goal on most everyone's list is always to either loose x number of pounds or to hit the gym. The gas usually runs out within the first month. Here are a few things to take into consideration when making those wellness goals:

1-Set your goals high enough to make you work hard for them, but low enough so that they are reachable. Too often we set these crazy goals and we are unable to achieve them because we get discouraged or we realize that we have a busy life. This is what I like to do. I usually have a big goal that I want to achieve. I write it down on a sticky note or an index card and put it where I can see it every day. I set monthly, weekly, and even daily goals on how I can reach that overall goal. This helps me see the progress that I am making while keeping the main goal in mind, without getting discouraged.

2- Don't set a deadline on your overall goal. Sometimes deadlines can cause discouragement and stress. This can cause you to take things to the extreme. Some react to this by overeating and some can react by undereating. This can take a toll on your physical, mental, and emotional health. However, sometimes deadlines motivate you. So you can set a realative deadline on your small goals and eventually you will achieve your overall goal.

3-Write your goals down. It is proven that writing down your goals will help you accomplish them. Put them somewhere where you will see them daily and when you see them you can make a mental note of how you are doing. Even share with a friend, spouse, or child so they can help you achieve your goals, too.

4- Don't be afraid. Don't let the fear of failing keep you from reaching your goal. If you mess up, brush it off and start over. Turn that failure into determination... determination to succeed! This movie clip is amazing! Watch it if you want, it does have a boxing scene from the movie snatch, so if you don't like to watch that stuff, just download it and listen to it.

Challenge: Make goals that you want to accomplish this year or over the next few years. Post them up and get to work! Good luck! Let me know how it goes!

I like this...

When your best isn't good enough, try harder!

The other day I was working with a friend and to make a joke I said, "When your best isn't good enough, try harder!" We laughed, but I kept thinking about it. It makes a lot of sense and can be applied to life.

Think about it, what is your best? It varies day to day. I learned this lesson from a wonderful mentor Mrs. Rich. She explained that in our job we shouldn't try to do our best, we should do a good job. This is basically what the statement above is saying. Your best when your sick may not be what you are capable of, so try a little harder to do better job.

Each day will bring different challenges. You may wake up tomorow gung ho and ready to work, but the next you won't even want to get out of bed, but you can do it!

Challenge: Figure out what you are capable of and what is a good job for you. Set that as your bar. When you are trying your best, but not living up to the bar you have set, push yourself a little harder.

Quick all over workouts during the holidays

I don't know about you, but during the holidays--especially the Christmas break--I have the hardest time getting out and doing my regular routine. It's just too cold outside. I don't want to run outside or face the winter weather to go to the gym. So, I usually end up doing a workout video that isn't really tailored for me. So I have compiled a list of things that you can do this holiday season.

Core:
Crunches
Sit-ups
Side Plank
Pulse-ups

Cardio:
Jumping Jacks
Up-Downs
Butt Kickers
Jump rope--you can pretend you are swinging a rope
Punches are good for you if you have a lower body injury

Arms:
Push-ups
Bicep curls with free weights/cans
High Plank position
Dips using a chair or the couch (works your triceps)

Legs:
Squats
Wall sits
Lunges

Challenge: Find what you like to do and make a routine to fit your schedule. Alternate your workout so you don't get bored. Here is an example...

20 push-ups
Butt Kickers for 2 minutes
40 sit-ups
30 seconds of wall sit
Repeat 2 more times
20 dips
Jumping Jacks for 2 minutes
20 Mason Twists
15 squats
Repeat 2 more times

You'll be done in no time. Good luck!

Harder, Better, Faster, STRONGER!!!

Did you know that you really don’t become stronger by just going out and lifting weights once in a while? Let me explain…

When you start a resistance program your muscles are experiencing a new change—a neural adaptation to be precise. Your muscle fibers start to fire and become stronger. This occurs during about 8-20 weeks of your resistance training program. After this time is when hypertrophy (strength gain) occurs.  It takes on average about 14 weeks for hypertrophy to occur. So, why am I writing this? Because it is important that we incorporate resistance in our workouts. The ACSM guidelines for resistance training suggest performing weight lifting exercises at least 2 days a week. 1-3 sets of 8-12 reps of 8-10 different exercises. More information can be found here or at www.acsm.org . In High School and College we have the opportunity to take a weight training class if we so choose. The only problem with this is that you start gaining strength when the class ends, so we just need continue lifting even after your class ends—make it a part of life!

Challenge: Start doing resistance training now. It can be really simple. One way is simply by doing push-ups every morning/night. Start with 10 and increase each week. In 20 weeks you will be stronger!

Other Ideas if you don't live close to a gym:

1- Look in your cupboards--Use cans of beans or filled waterbottles as weights.

2- Buy a resistance band and do leg exercises with it.

3- Find a couple of heavy rocks to substitute for your weights.

4- Invest some money in some free weights. I think they are about $5 at Walmart.

Zumba!!

So I feel bad that I haven't written anything for a while, but I promise I will write amazing things during the break! I have been going to Zumba in my home town and we learned a new dance. It's so fun! I may implement it when I teach new semester. In case you want to try it out yourself, this one below is quite similar to what it looks like. Enjoy! :)