Make it Count in 2011!


Get it on paper

Take some time and write down your goals.  What is it you want to achieve?  Whether you want to increase energy, get stronger or simply be thin and feel good about your body, you NEED to get your objectives down on paper and put them in a place where you will see them every day.  In doing this, it is easier to put everything in perspective.  Have long-term goals as well as smaller goals.  For example, if your long-term goal is to complete a 10K race, your smaller goals could be run 3 miles in under 30 minutes and add upper and lower body strength to improve endurance.  Be realistic in your goals.  Consider this your own personal contract.

Get rid of the crap!

It’s impossible to say no to the fat and sugar if you’re surrounded by it.  It’s an easy solution; get rid of it.  Rid the fridge and pantry of as many processed, sugary, fatty foods as possible.  Then go grocery shopping and stick to the perimeter of the store where you’ll find lots of fruits, whole grains, vegetables, and lean meats.  You’ll need a nutritious diet to keep your energy levels up for those workouts.  Plus, eating healthier will actually cause you to consume less calories

Don’t do it alone

Get some professional assistance.  Studies show that getting help from a fitness professional increases success rate incredibly!  Sit down with someone and get informed.  You need to know what foods you should be eating and the workouts best for your particular body type.  In addition to this, don’t keep your fitness resolutions to yourself.  Spread the word!  Tell everyone that you are making some healthy changes in your life and you need their support.  The encouragement of others will motivate you immensely.  It also helps to have a friend join you in your workouts so that you can hold each other accountable.

Stay Positive

A lot of people don’t know this but it’s been proven to take ONLY 21 days to create a habit and 6 months to make something part of your daily life.  As soon as you see the first signs of weight loss and energy increase, it will inspire you to keep on going.  Be patient.  No one said it was going to be easy but don’t let yourself give up.

Sample Plan:


1.      Lose weight

2.      Eat Healthy

3.      Have positive attitude



1.      Consume 1500 calories a day of healthy food

2.      Take the stairs over the elevator

3.      Walk my dog through the community 3x a week

4.      Take a Group X class with Sarah 1x a week

5.      Give up fast food

6.   Eat healthy during the week and allow myself 2 treats on weekends

7.   Limit myself to 2-3 alcoholic drinks a week


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