Goals + Action = Weight Loss

Happy New Year

In order to get what you want, you must first decide what you want.

This is where most of us screw up because we simply can't see how it's possible to get what we want, so we don't allow ourselves to want it.

The brain doesn't respond unless it knows exactly want you want, then it figures out the how to's. Once you define your goals your brain and the universe can step in and assist you. Thoughts become things.

1. Dream Big. Decide to dream big dreams. This not only inspires you but others will want to ride the dream bus. Dream big every day!

2. Set goals that will stretch you. Sometimes you need to be a bit uncomfortable so you can grow. It's not the things you achieve it's the skills you acquire reaching them and who you ultimately become, these things never go away.

3. Turn Dreams into goals. Don't just say I want to lose weight say "I will lose 1 1/2 pounds a week until I reach my goal weight of 140 lbs, then I will run a 10K for charity. I once read, "Goals are dreams that have been defined."

4. Be of service to others. Find something you can participate in that will help you reach your goals and benefit others. For example, volunteer to walk dogs for the SPCA.

5. Write your goals down. Write them down in detail and read them every day.

Then close your eyes and ask yourself, "What is one thing I can do today to reach my goal?"

6. TAKE ACTION!!

New Years Resolutions

Wow 2009 is upon us! Losing weight, getting healthy and feeling better are just a few of the resolutions we make for New Years. Here are seven tips on how to keep those resolutions so next year you're not making the same ones again.

1. If you have never exercised or haven't in a long time start with 15 minutes a day for the first two weeks. Then add five minutes every two weeks until you reach at least 30 minutes.

2. Get an accountability partner. This has to be someone who you trust to push you when you need to be pushed.

 3. Start weight training after the first two weeks. Adding too much at one can be overwhelming.

4. Cut back your daily calorie intake by 200 calories.

5. Find activities that you like to do like walking, swimming hiking or a sport you like.

6. Track your calorie output and input for at least two weeks. This will help to recognize how much you're consuming versus how much you're expending.

7. Hire an expert to help you. It doesn't have to be expensive, have them get you started and then meet once a moth for updates.

Input vs Output

In order to lose weight it's a very simple equation Output Must Be Greater Than Input. You simply have to be moving more than you are fueling your body. Here are a few simple ways to help solve the equation:

1. Keep a food and exercise journal for at least a week

2. Walk or bike to work if you can

3. Take Fido for an extra walk each day

4. Run up and down the stairs during t.v. commercials

5. Workout with someone fitter than you

Try these ideas for 1 month and see if it doesn't make a difference in your waistline.

Remember it's not your fault you don't lose weight or increase your fitness level. When you know better you do better.

Buttz and Guttz or Circuit Training

Don't forget that Buttz and Guttz is every Monday at 5:30 pm  at the Campbell River Community Center. It's 55 minutes of fun. Drop-in $10

Buttz and Guttz is like group personal training. It combines lower and upper body exercises, cardio, and abs. This all in one class is a great way to tone up in the shortest amount of time.

Hitting all the body parts at once is a great way to burn calories (Buttz and Guttz burns approx 550 cals) if you can't make it to class try doing a circuit on your own. Do an exercise like lunges until failure then do 2 min of jumping jacks or skipping, then do push ups to failure, then back to a cardio exercise for 2 minutes. Keep this up for 30 minutes and you will a heart pounding, calorie burning workout. Go ahead, try it! You will feel empowered.

Boot Camp Zen is coming!!

BOOT CAMP ZEN

TOP 5 REASONS TO TAKE BOOT CAMP ZEN

1. It's fun.!

2. It's outdoors! Enjoy the beauty of the Canyon View Trail while building strength, endurance, balance & flexibility.

3. A friendly environment! All fitness levels are welcome.

4. Supportive. You will have expert instruction (Drill Sgt. Bird) and train with an elite platoon (great people).

5. Experience the "ZEN"of fitness & health!

BOOT CAMP ZEN

This seven week program combines POWER WALKING the Canyon View Trail with strength and core training exercises.  

Enlistment Includes: Free Thera Band & a Printed exercise program (to use when on leave)    

WHEN: Every Wednesday @ 5:40 pm  June 4 2008 - July 16 2008  90 minutes

 

                             WHERE: Canyon View Trail (meet at the bridge)

  

                              WHO: All fitness levels welcome

                          Drill Sgt: Janny Bird, Medical Exercise Specialist, PFT

  

                        PRICE: $135.00 Drop-In: $20 includes Thera Band rental

                              *please note that all fees are non-transferable & non-refundable*

Greetings from the "Health and Fitness Diva"

Hi my name is Janny Bird, MES. I have been in the health and fitness industry for 12 years. I'm writing this blog to share information and tips about exercise, diet, weight loss, post rehab exercise, stress management, lifestyle, and fitness products I feel are beneficial in helping you reach your fitness goals. I invite you to ask and questions and send your comments regarding topics you would like me to discuss as well as questions about your health and fitness program.