Setting Mini Goals

You've made one of the most important decisions of your life. You've decided to adopt a healthier lifestyle, to lose weight, and get in shape. You look in the mirror and pick apart the parts of your body you fantasize slimming down or becoming more defined. You step on the scale and think to yourself, "I'm X number of pounds heavier than I ever wanted to be in my life." According to BMI indexes you fall into the "overweight," "obese," or "morbidly obese" categories. At this moment the concept of losing as much weight at you need to be considered healthy seems insurmountable, especially if you have tried many different ways to try and lose weight in the past. So what do you do?

Set mini goals. We all have mini goals in our minds anytime we set out to do anything. The same is true when we evaluate ourselves in the mirror, on the scale, or in any other way when it comes to our bodies. We all think, "I'd feel so much happier if I could just get down to my pre-pregnancy weight" or "I'd look so much better if I could just lose an extra 10 pounds" Almost immediately following that thought is, "but it would sure be nice if I could get down to the weight I was when X number of years ago" and then finally, but I would sure love to to be in as good as shape as I was when I was in college or the the shape I was before..."

When you look a big goal it's easy to get discourage, especially in weight loss because weight is gained so much easier and faster than it is lost. So, when you're only losing weight at the rate of a pound or two a week (the best case scenario to develop better food and health choices over a long period of time). It's hard to get excited about being 5 pounds lighter in one month when you have 50 pounds or more to lose. This is where the mini goals come in. When you sent a mini goal you get that sense of accomplishment several times along your weight loss or fitness journey. Which motivates you to keep pushing toward your overall goal.

Those of you who have been following me on facebook, twitter, or myfitness pal know that I have set several minigoals for myself. I started out with an overall goal of losing 50 pounds. My first mini goal was to lose at least 5 pounds in one month. My next mini goals was to lose 20 pounds by my birthday (in 4 months). Once I reached both of these goals... one well head of schedule as my birthday isn't until next month! I decided on another reasonable mini goal. 10 more pounds by the new year. This is a rate of 1 pound a week... yes even over the holidays.

The other key to continued success is being able to forgive yourself and setting realistic expectations. If you only lose 9 pounds when your goal was 10... still recognize the 9 pounds you did lose. Set a more accomplish able minigoal for he next round.

So to recap.

1) break down your overall goal into mini goals
2) be realistic about your mini goals
3) acknowledge your accomplishements even when you don't make your mini goals
4) forgive yourself and keep focused.

EverydayHealth.com: How to Reduce Stress With Diet Diet Center - Everyday Health

Message from Sender: Saw this article posted on twitter. Thought it might be interesting to share.

Everyday Health: How to Reduce Stress With Diet Diet Center
A healthy diet can help reduce stress, and some foods in particular offer stress-busting qualities.

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The Eating Season: Tips to Survive!

So, Halloween has come and gone and sitting somewhere in your house may be a huge stash of your kids' candy. And you've been feeling guilty and maybe even a little like you're losing your focus or maybe have even fallen completely off the weight loss wagon. Fear not! And don't give up! With the holidays coming up everyone stresses and worries about overeating and trying all kinds of tricks to try to stay within their calorie or nutritional goals. All the stress isn't helping. So maybe it's time to just relax and accept that yes, you are going to over eat at least a few days out of each of the next few months, but you've worked hard to this point to lose the weight you've lost and get in the shape that you are in now. Don't throw it all away over a few days of feasting. There's plenty of days between Trick-or-Treat and Thanksgiving that you can get back on track, and days between Thanksgiving and your winter holiday (Christmas, Hanukkah, Kwanzaa, Yule, Solstice...etc) to get back on track and even a few days between the winter holiday and New Years Eve to workout and eat right. After that, unless you celebrate Three Kings Day or Russian Orthodox Christmas (or some other January holiday that I'm not aware of) you can pretty much get your healthy lifestyle back in full swing. Also keep in mind, sometimes varying your diet can sometimes help boost your metabolism for a while. This following is a repost of a blog post I wrote when I had the A Better Reflection: Nutrition Blog as a separate blog.

Boost Your Metabolism: Splurge for a Day!

As you may know, health and fitness isn't a new concept for me. I used to be in fantastic shape (as evidenced by the Picture/Logo I use for A Better Reflection blogs and FB page.) I do keep in mind that research is constantly being done on key health and fitness issues and people are constantly learning knew things about how the body works. When I was in college, I used to restrict myself to eating healthy and watching my diet diligently during the school/work week, then on the weekends I'd allow myself to eat however my social life dictated. Keep in mind this didn't mean I went out and made it a point of eating more calories or unhealthy food, I would just relax and not focus on it so much, and yes, I'd have a big slice of chocolate cake and 2 scoops of Ice cream at a friend's birthday party. I had read that varying your diet in a similar way actually shocks your system and boosts your metabolism as long as it doesn't happen more than once a week.

The theory behind this is that your body is expecting to burn a certain number of calories a day in the form of specific types of food. So, when you have a random day in which you take in a considerable amount of more calories and foods that you don't normally eat, it shocks the system and kicks it into high gear for a little while.

I have been using this theory since I started my journey to get back in better shape and so far I am finding success with my nutrition and weight loss plan, but never wanting to be one that passes on misinformation, I decided to do a bit of research to see if there is still anything out there to support the Splurge to boost your metabolism theory, and I was able to quickly find one!

Check out this article on Model Diet Plan to find out more about this theory and more tips to boost your metabolism such as these 10 Tips:

1) Don't Starve Yourself - this actually decreases your metabolism
2) Cut Back on Alcohol
3) Put a little spice in your life... or a least in your food!
4) Take your vitamins and Omega 3s
5) Build some muscle!
6) Take time for Green Tea
7) Get more Iodine in your diet
8) Keep it cooler in your house - your body will burn more calories to regulate your body temp
9) Eat more Blueberries and Watermelon!
10) and of course, Vary your diet once in a while

For more on these tips visit:
http://www.modeldietplan.com/metabolism.htm

Sponor Women's Professional Football Player Rebecca Sabo-Shriver!

Rebecca Sabo-Shriver is a friend of mine. She plays football Sunday morning with my dad, the guys, and me. She recently tried out for the Pittsburgh Passion the Women's Professional Football Team and earned a spot on the team. Each player needs to find their own sponsors to help pay for their expenses. Check out the link she shared via Facebook and try to help her out if you can! She's an awesome player and excellent wide receiver.

This is the post she shared on Facebook:

~I am searching for corporate sponsorship to play for the Pittsburgh Passion Ladies Pro Football Team. There are some great advertising packages...games are covered on ESPN3. Greatly appreciate any help and promise to represent with pride! ♥ Thank you for all your support! ~Sabo #54~

http://www.pittsburghpassion.com/wp-content/uploads/2011/09/2012PassionSponsorships.pdf

http://www.pittsburghpassion.com/wp-content/uploads/2011/09/2012PassionSponsorships.pdf


www.better-reflection.blogspot.com
Sent from my Verizon Wireless BlackBerry

Shakeology - Not Your Average Meal Replacement!

I'm always looking for ways to better my health. Healthy foods low in calories and high in nutrients that leave me feeling full and energized. Everyone wants to try to sell your their version of a meal replacement supplement be it a bar, gel, juice, or shake, but few live up to their claims, until now. Shakeology isn't your average meal replacement product, but before I tell you about it. Let me tell you how I found it.

I have been hearing people raving about their results from P90X workouts in various fitness websties, blogs, and social media. So intrigued was I by this that I decided I would try it after the holidays. Why after the holidays? Because I'm sure I'll need the extra push by then and I'll be finished with my grad classes so I'll have the time to really commit to it on a serious level. Then I saw one of my twitter followers (who is now also my BeachBody Coach) tweet about P90X2. So, I checked out his website. http://www.JeffWittFitness.com from there I stumbled on to his Shakeology Website (which was something else I've been hearing a lot about in the fitness world.) www.myshakeology.com/Jeff5by5 He was offering a free single serving sample of Shakeology. So, I thought I'd try it out to see what all the fuss was about.

There were two options to choose from Chocolate or Greenberry (which is said to have a "healthy" flavor that isn't for everyone") Honestly, I was afraid that either flavor would have the typical meal relplacement chalky taste and/or after taste, so knowing that I would be writing at reveiw I opted for the Greenberry flavor. Why? Because I want to give Shakeology the chance to make the best first impression it could and if chocolate doesn't really taste like chocolate I was going to be very upset. LOL

Within 24 hours I received notification that my order was received and that it would be sent out in the mail the next day. I received it with in 3 days. I couldn't wait to try it! It arrived with a brochure that broke down all the essential facts and nutritional information about Shakeology. It also came with a pamphlet that offered few recipes for both the chocolate and greenberry flavors and a DVD. I sat down and watched the DVD right away. It was very informative and I have to admit, very good at selling the product. 

In general Shakeology contains 70+ natural ingredients including Protein and essential amino acids to help build muscles and reduce food cravings. Prebiotics and digestive enzymes to help aid in improving digestion, regularity, and nutrient absorption. Antioxidants and phytonutrients help counteract free radical damage that can lead to degenerative diseases and a daily dose of vitamins and minerals provides your body what it needs to function for optimal health. It is caffeine and gluten free and only 140 cals (if you only mix it with water an ice). And is now certified as having a low glycemic index.

I decided to wait until the morning and have my Shakeology drink for breakfast just to see if it could live up to its claims of being filling and making you feel energized. It also claims to be able to help you:

• Lose weight
• Reduce cravings
• Increase energy and stamina
• Promote healthy digestion and regularity
• Lower cholesterol

However these statements have not been evaluated by the Food and Drug Admisistration.

The first thing I noticed when I opened the Shakeology packet was that it didn't have that typical health food supplement smell. As a matter of fact it didn't hardly have a smell at all. Which was a pleasant surprise. I decided to make it using the Greenberry Sunrise recipe that was included on the pamphlet with my free sample.

1 serving of Greenberry Shakeology
1/2 cup orange juice
3/4 cup water
Ice to taste

I blended it all up and poured it in a nice big glass. I took a moment to prepare myself for whatever I might taste and to my suprise it actually tasted GOOD and I don't mean good for a health drink. I actually liked the taste.  As I went on with my day I noticed I didn't feel hungry. Even when approaching my typical meal times I eat about every 3-4 hours (6 times a day. 3 small meals and 3 snacks)

Staying within my calorie goal was easy because I felt so full from this healthy nutritional drink. The next morning I woke up wishing I had another one. So, I looked into purchasing more. When you order Shakeology you have the option of choosing just chocolate, just greenberry, and a combo pack of the two or having them alternate the flavors each month. You get free shipping with automatic delivery each month. And you have the option of choosing a big bag which contains enough for 30 days or a box containing 24 individual servings so you can take it with you on the go.


Shakeology sells for a retail price of $119.95, if you are a club member you can get it for $107.96, and only $89.96 if you are a Beachbody coach. When you order not only do you get the free shipping each month and 2 free workout DVDS. With your second monthly shipment you get a free Shakeology Shaker Cup. but you also get a 30 day risk free trial with their 30 day money back garauntee. If you don't like Shakeology for any reason you can cancel.  If you can swing the monthly payment, I highly recommend you add Shakeology to your healthy lifestyle!

I have recently noticed that they have a Tropical flavor of Shakeology coming out sometime this fall! I can hardly wait to try it!


If you would like to try Shakeology contact BeachBody Coach Jeff Witt
www.JeffWittFitness.com
www.myshakeology.com/Jeff5by5
www.beachbodycoach.com/Jeff5by5

What's in Your Fitness Tool Box?

It's hard to believe that for the past few years I have been trying to accept the fact that I was going to be 50lbs over weight for the rest of my life, and now I'm down 14.5 lbs and am feeling better than I have in years! My biggest excuse  was always that I didn't have time to workout. I'd purchase gym memberships with the thought that maybe if I'm actually paying for a gym membership I'll force myself to actually use it, but the fact is when my schedule started getting busy again or the weather started getting bad I still wouldn't go. I convinced myself that between working full time, taking grad classes at night and being a single mommy, I was never going to be able to have time to workout out.

I had plenty of excuses. I didn't do home workout videos because I never seemed to be able to be coordinated enough to keep up with the movements or even keep the rhythm of aerobic type workout programs. Over the years I have found some that work for me. Yoga, is one, I think because the movements are slower and more defined. I'm a perfectionist so I get frustrated if I can't do the movements exactly as the instructor or coach does them on the video.

Then my dad bought EA Sports Active 2 for his PS3. I started out doing some workouts and I really liked it because it combined cardio and strength training. I can do it in my own home, at my own convenience, for whatever lengths of time I might choose. I can even choose the type of workout I want. This is awesome! This is so very important to me because not only does it take away the cost of the gym member ship, and the inconvenience of finding a baby sitter, it also allows me more quality time with my daughter because I can plan to workout after she's gone to bed for the nigh or during her naps! Quality time with my daughter is the most important thing to in the world to me! So this was one major tool in my fitness tool box that I really needed!

Then a friend of mine told me about MyFitnessPal.com. The FREE calorie tracking social website. (Thanks Trish!) Now I had all the tools I needed. A website that provided me with an exact Calorie Goal for losing a certain amount of weight each week and a workout routine that both fit my schedule and was something I really enjoyed doing.

I'm starting to enjoy my fitness routine and it's results so much I just want to keep adding to it. EA Sports Active 2, walks with friends, and most recently I ran across my old Turbo Jam DVDs.( I purchased the entire Turbo Jam Program and the fitness equipment that goes with it when I was in North Carolina. I've used it sporadically since moving back to PA a few years ago, but never really got into it--because of the coordination and rhythm issues). So, tonight I've added Turbo Jam to my fitness Regime. I've accepted the fact that I don't have to be able to do all the moves perfectly for it to benefit my health and fitness, I just need to keep moving! The more I do the workouts the better I will get at routines and sooner or later it'll all come together!

I also have support, not just some of my real life friends  and family who occasionally go for walks with me or ask me about my weight loss  progress, or in my dad's case, support me by buying fitness products and trying to keep healthier foods in the houses (Thanks Dad, you have no idea how much this all means to me),  but also through the social aspects of fitness websites such as MyFitnessPal.com and my Team Beach Body Coach, Jeff Witt and other Team Beach Body members.

The key to keeping up with a healthy lifestyle, especially when it comes down to the exercise and workout aspect of health and fitness is not necessarily finding that ONE thing you can enjoy doing several times  a week for the rest of your life, but finding as many fitness activities as you need to keep you moving and interested in your workouts.

You have to do what works for you. If you can't afford a gym membership, or a Weight Watchers Membership, or NutriSystem, or any other nutritional supplements or fitness programs, forcing yourself to purchase them is only going to add more stress to your life. If you can realistically commit to a certain schedule, time or day of the week to make it to a specific fitness classes. Then it's not going to work for you either. All of these programs that I have mentioned and others that I haven't, will work if you use them correctly. So, I do not discourage anyone from trying them or adopting them into their lifestyles, everyone needs to find the tools that work the best for them in order to meet with the greatest success!

Chewing It Over

So, you're at you're nearing your caloric limit for the day and it's only 6:30pm, but you are craving something sweet. This is where a stick of gum can come in handy. I've found that when I'm craving something sweet that I can pop a piece of gum in my mouth and it satisfies the craving until it passes or it's time to eat another planned meal. My gum of choice lately has been Eclipse. Just one lil rectangle can tide me over for a good while and at only 2.5 calories per rectangle it's a quick fix to what could lead to a disastrous sweet tooth overindulgence.

I also tend to drink water when I'm chewing gum too. Did you know that many times when you think you are hungry you are actually thirsty? Water is a 0 calorie way to feel fuller longer and water is a great way to flush out your system :)

Rest and Soreness

Any fitness expert will tell you that it's a good idea to take a day to rest every so often. The frequency of rest days varies depending on who you ask. Just remember any day you workout that you normally wouldn't have is a step in the right direction. However, most fitness novices and gurus alike will tell you you should workout at least 3 days a week. How often you workout and how often you rest is dictated by what you are training for. Professional athletes can train on a daily basis only resting a couple times a month, where as those how are just getting into a fitness program may need to rest a few days a week.

The best idea that I have found is to have planned rest days. This helps push you through those days that your are sore and don't feel like working out, because believe it or not, doing another light workout when you are sore actually helps move the built up lactic acid (that's causing the soreness) through your body. I've found that if I rest on a day I feel "too sore" to workout I end up only feeling more soreness by the end of the day. Make sure you drink lots of water every day not only to keep your body healthy in general but it also helps to flush out the lactic acid as well!

Know the difference between feeling sore and being hurt. It's one thing to push yourself through the pain when you are feeling sore, it's another to push yourself through the pain when you are actually hurt. If the pain you are feeling is from a pulled muscle or it feels like it's something more than just a soreness from working a muscle that hasn't been used in a while. Then its a good idea to rest. Pay attention to your body. Some say that pain is weakness leaving the body, but sometimes pain is your body trying to tell you there's something wrong.

Know What You Are Eating: Frozen Dinners

Sometimes life gets a little busy and you just want to something you can cook up quick without much prep or clean up. Frozen dinners often fit that niche, but before you just grab a frozen dinner out of the freezer isle take a look at what you might actually be eating. Chances are if you select a frozen dinner that is marketed as "diet" you'll be getting a lower calorie meal compared to those that are not, BUT what do the dinners include? Is it a balanced meal? How many calories are from fat? Take the time to compare the nutritional information on the packages before you just purchase one.

I compared two frozen dinners today. One is marketed for healthy eating the other was not. Both were similar meals. IF I was going simply by the number of calories in each dinner I would have bought the regular meal as it only contained 290 calories compared to the healthy dinner's 360. However, 120 of the calories in the regular meal came from fat as apposed the mere 90 calories in the healthy meal. The healthy meal included Breaded Chicken Breast in Marinara Sauce with Cheese, Whole grain Penne pasta, broccoli, and a caramel apple multigrain crisp.

The regular meal just included the Breaded Chicken Breast in Marinara sauce and Penne Pasta (the pasta was not whole grain). This means the 290 colories are coming from 3 main food groups, Meats (proteins) and Carbohydrates (pasta) the marinara sauce giving it a little vegetables, oh and don't forget the fats and oils!

The Healthy meal hit on all the main food groups, Meats (proteins) Carbohydrates (pasta), Vegetables (sauce & broccoli), fruit (apple crisp), Dairy (cheese), and of course some fats and oils.

Remember when dieting the key to weight loss is eating less calories than you burn in a day, but you don't want to end up malnourished or end up with other health problems from eating too much of the wrong things. Being healthy is more than just the number of the scale, there is a lot more to consider.

A New Better Breakfast: Corn Tortilla and Turkey Mini-Wrap

1 Corn Tortialla - 50 cals
2 Egg Whites - 34 Cals

1 oz Butterball Peppered Turkey Breast lunch meat - 60 cals

0.5 oz shredded Hot Pepper Jack Cheese - 45 Cals

1.5 oz Snow Peas in Pods - 18 cals

1 sec spray Pam Non-Stick Cooking Spray (original) - 7 cals (to heat and make corn tortilla pliable)

1 cup orange juice or apple cider (120 cals or 110 cals)

This has become my favorite breakfast meal. Only 325 calories or 335 calories with orange juice instead of cider. It is filling and delicious! My current calorie goal, because I am now down 14 pounds is only 1420 per day. This allows for 3 snacks of about 109 calories, and 3 meals of about 370 calories. Of course you can always adjust it if you're snacks have more or less calories of if you know you are going to be eating a calorie heavy meal at some point in the day.

You can also find this meal under the My Better Breakfasts tab! Enjoy!