Monthly Archives: December 2015

4 Ways to Hit Your 2016 Goals

A new year is right around the corner and there’s nothing more exciting than the prospect of setting a goal to go after for the next 365 days.  Setting 2016 goals will give your fitness program direction while also helping keep it on track throughout the year.  Here are four tips to help you kick off 2016 with a bang then keep it going.2016 goals

Go big (and small).  Setting big 2016 goals is great.  Unfortunately, big goals are often intimidating and failing to reach them in a hurry can lead to disappointment and frustration.  Make sure your big 2016 goal can be broken down into smaller, step-wise ones that will help you stay motivated when the going gets tough.

Find a friend.  Everything is more fun with a buddy!  Even if you don’t have the same 2016 goals having a partner to run, lift, swim, bike or yoga with has lots of benefits.  Friends provide accountability and motivation on tough days and make celebrating an accomplishment that much more exciting.

Journal.  Start keeping a journal of your workouts.  Label it 2016 Goals and fill in each day with what you did to get closer to reaching them.  Not only is a journal a great way to track progress, it’s something to look back at to see how far you’ve come when you’re feeling tired or upset after a bad day.  Be sure to include lifestyle changes in your daily notes.  It’s hard to train for a marathon when you’re not getting enough sleep or eating the right things.  Include how much you sleep, how you feel, what you ate and other external factors in your journal to see how those factors can change your ability to perform.

Lifestyle.  A big factor in reach the 2016 goals you’ve set is how you support the body that getting you there.  Ensure you’re getting enough sleep to recover, try cutting out most of your alcohol intake and increasing the amount of whole foods eat.  Setting a routine and sticking to it can be challenging but when you cross that finish line, it’ll be worth all the hard work.

Happy New Year!!!

Coach Meredith

Avoid Fad Diets, Here’s Why

Fad diets make great promises.  Give up carbs, eat for your blood type, try South Beach and you’re sure to shed all those unwanted pounds in a few short weeks.  Not so fast.  If it sounds too good to be true, it probably is.  Here are four reasons to steer clear of fad diets and stick to a solid plan of eating whole grains, fruits and veggies while getting a proper amount of exercise to achieve your weight loss goals.

If it sounds too good to be true, it probably is.  Fad diets make weight loss easy.  The truth is weight loss isn’t easy.  Most of what you’re losing when you join a one of these quick fixes is water weight or due to a very restricted diet.  When you stop the diet and return to your normal eating habits, odds are you’ll gain back the weight you lost and even a little bit more.

Messes with your metabolism.  Your body has lots of practice telling you when you should and shouldn’t eat.  Fad diets that restructure when you’re allowed or supposed to eat can make long lasting changes to the way you process food.fad diets

Miss out on nutrition.  Cutting our certain types of foods, like carbs, can lead you to feel tired or low energy as your body doesn’t get the fuel it needs.  Dropping red meat means you’re missing out on an essential amino acid only it can provide.  Skipping starchy vegetables or dairy can have similar effects.  A healthy, well-rounded diet filled with fresh fruits and veggies that are accompanied by whole grains will keep your nutrition on track.

You don’t actually learn anything.  Unnaturally restricting your food while on a fad diet won’t help you learn portion control.  Taking things away doesn’t teach you to make better choices when everything is available.  Figuring out how to incorporate smaller more frequent meals, more leafy vegetables and fewer saturated fats are some of the keys to long term, successful weight loss you can maintain.

Coach Meredith