Some ideas for goal setting

Specific goals can be easy or challenging... here's some suggestions for weekly (or daily) goals

• drink 8 glasses of water a day, every day this week
• get active for 30-90 minutes 4 times this week
• check out the canada food guide:
• http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/index-eng.php
• eat more ____ servings of _______ (fruit, vegetables)
• go 1 day without drinking poplimit myself to ___ cups/glass of _____ (coffee, tea, caffeinated beverage, beer, wine, spirits)
• look into/get/use a gym membership
• make an appointment with a personal trainer
• make an appointment with a friend to go for a run/hike/walk
• go for a massage (stress release is important for health and taking time for yourself is good for health!)
• try a new (healthy!) recipe:
• www.eatingwell.com
• http://allrecipes.com/Recipes/Healthy-Cooking/Main.aspx
• http://www.cookingnook.com/healthy-recipes.html
• http://www.foodfit.com/
• try a new piece of equipment at the gym
• try a yoga class
• go skiing
• take the dog for a run
• go for a walk while the kids are at ______ (school, practice, lesson)
• turn off the tv for a night
• invite friends over for a healthy home-made dinner (or make it a potluck and everyone bring their favourite healthy dish)
• lose 0-2 pounds

This is just to start you off with some ideas. I would love to hear from YOU! What are some ideas you have? There is no right or wrong.

To good health and fitness in 2009,
Amanda

S.M.A.R.T. Goals in 2009!

So, it's that time of year again. Did you set a goal to lose weight? gain weight? run a 10k? Become more organized? Stop smoking? Stop drinking?

Whatever your goal is... you will find it more easily attained if you stick to these guidelines.
Specific
Measurable
Attainable
Realistic
Time frame

So make your goal SPECIFIC, get active for 30 minutes a day (go for a walk, go to the gym, do a class, go for a hike, snowshoe), eat a salad once a day, eat fruit for breakfast.

Make your goal something that is MEASURABLE, so you can track your progress towards the goal. If your goal is to lose weight, how are you going to do that? (60 minutes of activity every other day? eating salad with dinner 5 nights a week? choosing fruit for dessert instead of sugary snacks).

ATTAINABLE and REALISTIC goals are important. If you have no chance of reaching your goals, how successful will you feel? Set goals that you actually have a chance of meeting. Think about your time and how much of it you have free and where you are going to fit in the activities that you need to in order to achieve your goal.

TIME frame - break down your bigger goals into smaller, shorter time periods and celebrate the little successes! It will help to keep you on track to your goal.

To good health & fitness in 2009,
Amanda