Start the New Year Right with SMART Goals!

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Ready to kick off the New Year on a healthy note?  Do you ever set New Year’s resolutions to eat healthier and exercise, only to find that you never end up starting them?  Or maybe you start them, but find it difficult to maintain new habits.

One technique that we use with our clients in our counseling sessions is setting SMART goals.  Here’s what SMART goals are all about:

S = SPECIFIC.  A specific goal has a greater chance of being accomplished than a general goal.  For instance, instead of resolving to get in shape think about how you plan to get in shape.  Do you plan to join a health club and exercise  30 mins/day, 5 days/week?  Or maybe you plan to walk during your lunch and coffee breaks at work.  It’s about going from fuzzy to focused when setting your goals.

M = MEASURABLE.   Set specific targets to measure your progress with attaining your goals.  If you don’t set targets, how will you know when you get there?  We all know that eating more fruits and veggies is important, but instead of resolving to just eat more produce, set a concrete goal such as “I will eat one more fruit and vegetable serving each day this week.”

A = ATTAINABLE.  This is probably the most important step to consider when setting SMART goals.  Often times we see our clients setting lofty goals that are achievable.  And what happens when we set huge goals that we can’t achieve??  We get discouraged!  It’s great to have long-term goals, but break them up into smaller, more realistic steps.  If you haven’t engaged in a regular physical activity in years, it’s probably unrealistic to set a starting goal of walking 5 miles a day.  Start smaller by parking the car further away, taking the stairs at work, or walking   10 mins during a coffee break 3 days per week.

R = RELEVANT.  A relevant goal is one that has meaning for you.  A great way to come up with relevant goals is food journaling.  Write everything you eat and drink for 3 days and ask yourself, “what is one small change I can make to improve my eating habits that is relevant to me?”  Maybe it’s switching from regular soda to diet.

T = TIMELY.  A goal should be bound with a time frame.  Example, “within 7 days I will find out more information on walking trails in my area.”

Share your goals and resolutions with us!  Happy New Year!

 

Need help setting those goals?

or a free 15 minute health check to see how we can help?

Call us now on 617779076 or via this link CONTACT US

 

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6 Ways To Embrace Hygge, The Danish Secret To Staying Happy During Winter | Rodale’s Organic Life

The next time you start grumbling about chilly weather or the fact that it’s now pitch black when you leave the office, think of Denmark. There, the sun isn’t coming up until nearly 8:40 AM, and it’s all but gone by 3:30 in the afternoon. And during January and February, the thermometer rarely makes it above freezing.Danish people know full well that winter is a long, hard slog. But instead of letting it get them down—or just going into hibernation mode for five months—they have something called hygge (pronounced hoo-guh).

Click the link to read more: 6 Ways To Embrace Hygge, The Danish Secret To Staying Happy During Winter | Rodale’s Organic Life

When the scale sucks: 7 better ways to know if your nutrition plan is working…..

People interested in weight loss / body transformation often gauge their progress by the scale.

But, at first, body weight isn’t the best indicator.

Here are 7 better ways to know if your nutrition plan is working, plus 4 downloadable tracking sheets to help you stay focused on what’s important.

Source: When the scale sucks: 7 better ways to know if your nutrition plan is working. | Precision Nutrition

 

For Nutrition Coaching or just an informal chat Contact Us

Will a high-protein diet harm your health? The real story on the risks (and rewards) of eating more protein.

In this article, we’ll explore: What are high-protein diets? What does the evidence say about high-protein diets and health? Does protein source matter? How much protein is right for me?

Source: Will a high-protein diet harm your health? The real story on the risks (and rewards) of eating more protein. | Precision Nutrition

3 key strategies for having healthy food available when you need it. These make meal planning a no-brainer.

If healthy food is around you and convenient, you’re more likely to eat it. If you have a trusted system for making healthy food available, you don’t have to decide to eat well… you just show up and do it.

Source: 3 key strategies for having healthy food available when you need it. These make meal planning a no-brainer.

 

6 Ways to Boost Your Immunity by Christmas – Men’s Journal

The holiday season is a war zone for your immune system, rife with germy airplane cabins, family induced stress, and the punch bowl at your office holiday party. It takes everything you have just to avoid feeling under the weather. Here’s what the pros recommend to fend off bugs and send the sniffles packing.

Source: 6 Ways to Boost Your Immunity by Christmas – Men’s Journal

Fish oil and omega-3s fats: How to be safer with your supplements. | Precision Nutrition

Interesting article about Omega 3 supplementation from the Precision Nutrition team.

Everyone knows that fish oil is awesome. It’s full of omega-3 fatty acids, which do so many fantastic things in the body. However fish oil has come under fire.

Some claim that it could be hurting instead of helping us. That we’re consuming too much. That we’re in danger.

In today’s article, we’ll review the latest research paper that’s confused and bewildered many people. And we’ll help you make sense of the controversy.

Read More: Click the link below

Source: Fish oil and omega-3s fats: How to be safer with your supplements. | Precision Nutrition

We at Shake and Lose can help you decide a nutrition path that best suits your needs and goals. Contact Us for an informal chat to see how