New Year’s Resolutions Don’t Work, Goals Do!

Ok, so many of us had one too many servings of pie, ham or the occasional adult beverage over the holidays – so your clothes may feel like you left them in the dryer a bit too long.

Fret not, there are simple solutions that don’t involve the dreaded New Year’s resolution (that recent studies show only 8% of people stick to anyways). The answer? Set small goals! Daily if you have to; and be specific. For example, today’s goal could be to eat all whole foods, or to drink at least 64 ounces of water, or even to try a different machine at the gym. All of these little triumphs, or getting out of your comfort zone, can increase your self esteem and willingness to try new things.

Next, set a short-term goal. For example – I want to drop 1% body fat and 1 inch around my waist in 90 days. This is doable, and has a time limit. And lastly, set long-term goals. An example would be to lose 20lbs or get down to a healthy body fat in 6 months. You get the idea.

Now, my daily and short/long-term goals always involve eating healthy, but many people think that’s just too vague and need examples. So, here are examples of what some of my healthy meals look like throughout the day. I am always full and satisfied after each, and have plenty of energy – so I must be doing something right! All it takes is a little planning and meal prepping (sometimes just 1 hour on the weekends), to set yourself up for success!

 

 

 

 

 

 

 

New year, new you

Everyone is making their New Year’s resolutions right about now, and this time next month most will have broken them. So instead of repeating the same tradition, why don’t you resolve to just eat more whole, real food? Whole, real food is as close to nature as you can get, and includes a lot of variety and vitamins. If these are the mainstay of your food choices, you won’t have to ride the diet roller coaster ever again. To give you an idea of how to set realistic goals, and then how to implement a plan, below is my personal example of my goals and plan. Every one is different, but this way you get an idea of how to tackle your dreams one step at a time. My next post will be my specific meal options to go a step further.

Goals this quarter until March:

Get more definition in my legs (see pictures)

Stay around 123lbs and 18% body fat

Keep abs (see pictures)

Be able to do isolated bicep curls with 15lbs

Do cardio for at least 15 mins 3 times/week

Do plyo moves once a week

Have 1-2 cheat MEALS a month

Get at least 25 grams of fiber a day

Eat these foods every day:

Kale or spinach – 1 cup

Broccoli, cabbage or cauliflower – 1 cup

Blueberries or other berries – at least ¼ cup

Apple – 1 Banana – 1

(or other fruits that have potassium and C)

Almonds, pecans or walnuts – 1/8 cup

Grape nuts, oats or granola cereal – ½ cup

Beans at least twice a week

Wild Salmon at least twice a week

Disclaimer

These statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any diseases. As with everything, check with your doctor first. All content is provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Shauna Carpenter is not responsible or liable for any diagnosis made by a user based on the content of her personal WordPress blog. Shauna Carpenter does not endorse any commercial product(s) or service(s) mentioned, and is not paid by any of the sites or people mentioned.