As we start a new year, many of us think about making promises to ourselves about what we will do to accomplish our health and fitness goals. 

I think part of the reason so many resolutions are dropped before they become a reality is that we don't put enough time into thinking about our goals and structuring them in a way that sets us up for success.

We need success---even little successes along the way to the overall goal---to keep us motivated, and heading in the right direction. 

Be strong and succeed with this kind of thinking when setting your goals:

Make it Specific - define your goal with as much detail as possible.  For example, instead of thinking "I'd like to lose weight", think "I will lose 25 pounds this year, and I will do it by losing half a pound to 2 pounds each week." You can break that down even more by saying, "To lose half a pound to 2 pounds a week, I'm going to be more consistent with drinking enough water every day." And, then add on supporting goals, like, "To lose half a pound to 2 pounds a week, I'm going to make time on Sunday nights to plan my meals for the week, " or, "To lose half a pound to 2 pounds a week, I'm going to add one more workout per week to my schedule."

Make it Measurable - How will you know how much progress you've made? Have you stepped on that scale? Have you taken and recorded your body measurements?  Do you know how long you are able to exercise before you start to lose intensity? Create a "Check-in" routine for yourself to regularly monitor how you're doing.  Weigh yourself once a week, for example, or increase the length of your more intense exercise by 5 minutes every week. Being able to clearly see your progress is fantastic motivation!

Make it Real - We are a quick fix society...used to pressing buttons and having things happen. Weight loss and fitness goals can take time to achieve.  Realize that.  Expect that.  Trying to do too much too fast is not healthy, and most often leads to disappointment.

Make it Fit - Professional organizers analyze the paths and patterns of a home, and often suggest systems to help within those patterns. They might have you put a basket by the door you most often enter and leave your home, where you can drop your keys and any other items you always take with you, for example. Increase your chances of sticking with a plan by making it work in your schedule.  Are you an early riser, and have more energy in the morning? Take a class or get out for a walk in the morning, instead of fighting with yourself to make that evening session. 

Make it Pay-Off - Celebrate your success, and power up for more, by rewarding yourself for reaching milestones along the way to your goal.  Maybe it's a new workout outfit, a massage, or a new recipe book you've been wanting to try. Taking the time to acknowledge your hard work is important fuel to help you stay on track.

I'm looking forward to being beside you on the journey to your healthy goals this year!

j.

If you are  are looking to lose weight, reduce stress, strengthen your heart, improve your endurance and energy, and even sleep better...exercise is your answer! And, the good news is we are enjoying such a growth in the fitness industry now-so many different kinds of classes to try!

Fusion fitness...paddleboard Yoga (yes...yoga using a paddleboard!)...circuit training...Plenty of things to catch your interest. 

Dance fitness continues to be rated among top fitness trends, too. And the Zumba® Fitness program is stronger than ever. Why?  Simply put, it's fun, and it gets results! I read an article that offered thoughts on the top ten reasons people love Zumba® classes. Take a look:

1. Zumba® combines resistance training with fast and slow intervals to keep your body confused, increase fat burning, and sculpt muscles. The varying rhythms keep your body from learning the routine. If you keep your body confused, you won't hit a fitness or weight-loss plateau.

2. Zumba® is easy to follow. You repeat a lot of the same moves, so Zumba® is easy to learn. You can head to your first Zumba® class and still get a great workout because you won't be completely lost.

3. Zumba® is credited with improving coordination. Zumba® will get your body moving all together and definitely improves your muscle tone.

4. Zumba® improves mental clarity. Learning new Zumba® routines gives your brain a good workout as well as your body. Zumba® releases your inhibitions and lets you let your mind go. Zumba® provides a little mental vacation while working your body, mind, and spirit.

5. Most exercise routines focus on a specific area. Not Zumba®! Zumba® gives your core an intense workout creating killer abs, while increasing long, lean muscle growth in your arms and legs, and firms up the glutes.

6. Zumba® is fast! You'll burn tons of calories. Depending on your fitness level, you can burn hundreds of calories in one Zumba® session! That is powerful fuel for weight loss.

7. The fun, fast-paced Latin beat puts you in a good mood. Zumba® rhythms make you feel free and happy.

8. The Zumba® format allows you to customize your workout, move at your own pace, and exercise at the best level for you!

9. Zumba® is fun! A lot of workouts feel like a punishment. You almost forget you're working out when you take a Zumba® class! When you have fun with a workout, it makes it easier to stick with it!

10. Because Zumba® is an easy program to stick with, you will actually start seeing results and experiencing the long-term benefits of a regular cardiovascular workout faster than you might with other programs. Zumba® allows the people who have never been able to stick with a diet and exercise plan to sleep better, have more energy, increased stamina, increased bone density, lower blood pressure, and all of the other benefits of a regular cardio program.

Do you connect with any of those reasons? What do you love about your Zumba® classes?

j.

A lot of us focusing on nutrition were talking about summer eating...festivals...amusement parks...some challenges!

Here's the thing...don't let thinking about it make you crazy. We don't eat festival food every day; and with exercising like we do, sticking with drinking our water, and eating healthy most of the time... it's ok to live and have fun and enjoy treats once in a while!

Here are some things to think about to help take the edge off of those treats:

• Park in a place that allows you to do some walking to get to the festival- a little guaranteed exercise
  
  

• Do not starve yourself before going---eat normal healthy meals, and even have a health snack if possible...getting there feeling full will help you keep it together when faced with funnel cakes, chili cheese fries, and fried everything on a stick.
  
  

• Drink your water! Another great way to keep cravings away...zero calories!

• Keep an open mind and look for healthier options...roasted corn on the cob? grilled chicken on a stick? fresh fruit cups? keep your eyes open!

• Order the smallest size you can get, and share treats with friends/family who are thinking the same way you are (cuts back on calories for each of you)
  
  

If you end up enjoying more than you would have liked too...keep it in perspective. It was one incident...one situation...that doesn't mean you need to throw your hands up and fall off your healthy eating wagon completely...like Shakira would say... "pick yourself up, dust yourself off, get back in the saddle."  :)

Have FUN this summer!

j.

      Most often, you hear about people dieting to lose weight in time for summer...but...some interesting research shows it may be better to diet in the summer, to boost your chances of success! 

Celebrity Doctor Oz made the rounds on TV talk shows discussing this concept, saying that dieting may be easier in the summer because sunlight increases serotonin levels, and that can help to curb some people's cravings-especially for stress-related eating.

Studies also show people seem to eat less when the weather's hot, and that summer encourages more movement because people spend more time outdoors.

Summertime can also be beneficial for weight loss when it comes to eating...the seasonal fresh fruits and vegetables at lower prices can fill a diet with healthy choices.

And, psychologists say it's possible to increase your chances of reaching your weight loss goal by attaching it to a holiday.  Let's see how much we can accomplish by the 4th of July!

j.

Memorial Day weekend...the official, unofficial start to the summer season...

Many of us like to mark the day by honoring our military and their families for the sacrifices they've made for our freedom and safety.

The weekend's also a time for family gatherings and backyard barbeques! As we continue to want to slim down and tone up so that we can feel confident, happy, and healthy this summer, it's important to keep calorie counts in mind, to be aware of what we're putting in our mouths, and how it will work for---or against---our fitness goals. 

There are lots of healthy options to reduce the calories in cookout food...and that's a good thing...because some of the most popular basics can pack quite a punch!

Take a look:

 Fried chicken:
1 breast = 423
1 wing = 102
1 drumstick = 280

Deviled eggs: - 1/2 large = 62

Baked Beans:
1 cup regular= 382
vegetarian = 239

Barbecued ribs:
4 oz. beef = 288
4 oz. pork = 273

Hamburger:
with condiments = 272
cheeseburger = 295
veggie burger = 124

Hot dog:
1 plain = 250
1 with ketchup and mustard = 284
1 with chili and cheese = 390

Pasta salad: 1 cup = 358

Potato salad:
1 cup = 358
with egg = 262
German style = 154

Brownies:
1 plain = 129
1 with frosting = 170

Lemonade: 1 cup = 99

Life's too short to deprive yourself of the things you really want---enjoy your family...AND your cookouts! Staying informed allows you to make smart choices, so that you can stay happy, healthy, and strong...and enjoy even more! :)

And remember...come and work out with me...at our special Memorial Day Morning Zumba Class! Looking forward to a fun---calorie burning---stress relieving hour with you!

j,