People with goals succeed because they know where they are going… It’s as simple as that. -Earl Nightingale

"Fail to plan = Plan to fail." Im sure most of you have heard this saying before, but do you apply it? Setting goals is the foundation for achieving success. Short term goals give you focus and long term goals give you vision. What is your vision for the next year? Is it to get promoted in your career? Is it to lower your blood pressure and possibly reduce your medication? Is it to run a marathon? These are all great visions to have- but without the small daily action steps to help you get there, they are just visions. How can you make those visions reality?

SEE Success: To get started, find something that represents what you would like to achieve. Maybe it is a medal representing the marathon you would like to complete. Maybe it is a photo of yourself when you were at your healthiest, or even of a reward you would like to give yourself when you get that promotion! Put this token of your vision somewhere visible where you will see it daily.

BELIEVE in Success: Next "believe" you have achieved success already. We become what we believe, so if you believe you are successful you are already cultivating the motivation to be successful! Try a daily mantra. Start each day looking at yourself in the mirror and complete this phrase "I AM_____" or "I WILL___".

PLAN for Success: Now we build the foundation. A house is only as strong as its foundation and a vision is only realized by the daily action steps taken to get there. Set one small daily goal each week and one weekly goal to achieve as an accumulation of the daily goals. If you would like to run a marathon, your weekly goal may be to run/walk "X" miles, with a daily goal of getting to bed 30 min earlier each night to feel more rested to complete your workouts. Setting smaller goals will keep you focused and feel more accomplished.

CHECK IN, REEVALUATE, CELEBRATE Success: It is important to check in once a month and evaluate your plan. Have your daily goals become habits? Have you reached your weekly goals? If you are struggling, then reevaluate your daily goal first. If you are struggling with the daily goal you may need to stick with it longer. Practice the daily goal for two weeks instead of one week. If this doesnt work, take a look at the circumstances which are hindering your progress and make some changes. Are you struggling because the daily goal is too much of a challenge at this time? Or is it due to circumstances beyond your control? Make your daily goal attainable but enough of a challenge that it helps you to move forward. On the flip side, if you are reaching your daily goals without any challenge, step up your game! Maybe you can set two daily goals to help you reach your weekly goal? And if you are accomplishing your daily/weekly goal- celebrate! Pat yourself on the back and allow yourself to feel good about your accomplishments!

There is rarely anything that is not within our reach if we want it badly enough. We just need to make our visions a priority and realize there is work involved in any success. Believe in yourself, be flexible, and recognize there will be bumps in the road, but eventually you will succeed!

*As a Holistic Health Coach, I can help you create a plan to succeed! If you would like to learn more, please visit my blog at myhff.blogspot.com*

Best in Health!

Carol Keller

Certified Integrative Nutrition Health Coach/Fitness Trainer/Weight Loss Specialist/E-RYT200

My Healthy Friends Fitness

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

Green peas- a Super Food

Green peas pack a powerful punch for such a small package! High in protein and fiber and low in fat, these little green gems are a healthy addition to your overall diet.

NUTRITIONAL BENEFITS OF GREEN PEAS:
-Antioxidants/Anti-Inflammatory benefits- to help lower your risk of heart disease, type 2 diabetes, and arthritis.
-Helps to Regulate Blood Sugar- due to the protein and fiber content, peas help slow the breakdown of starches into sugars which help to keep blood sugar levels steadier.
-Aids in Weight Loss- the fiber content in green peas helps us to stay fuller longer, thereby consuming fewer calories.
-Improves Immune Health- full of minerals such as zinc, magnesium, calcium, and iron, green peas gives us a healthier fight against diseases.
-Improves Digestion- green peas are a good source of fiber, which can aid in digestion.
-Great for Hair and Skin- due to the antioxidant/anti-inflammatory, C and B vitamins, green peas are a good source of glowing skin and healthier hair.

ADDING GREEN PEAS TO YOUR DIET:
There are many ways to add peas to your healthy diet. They can be both savory and sweet, which makes them delicious in many creative ways! Here are a few-
-Add them to your salad
-Make a hummus dip/spread from them
-Mix them into an omelette
-Add them to a soup or stew

Green peas are a simple super food with many nutritional benefits! How can you make them a staple of your daily diet?

Best in Health!
Carol Keller
Holistic Health Coach and Fitness Trainer
My Healthy Friends Fitness
myhff.blogspot.com
https://www.facebook.com/groups/myhealthyfriendsfitness/

Are You Struggling To Lose Weight?

Are you struggling to lose weight? Have you tried every fad diet out there promising a quick shed of 10lbs in 2 weeks, only to feel like the exception to the results? You may have developed leptin resistance.

Leptin is a hormone whose function is to balance your body weight and energy. It lets your brain know when you should stop eating and when you should release energy to burn off fat.  If leptin levels are high for a prolonged period of time your body can develop a resistance to the signals your brain sends that you are satiated.

Crash diets, calorie restricted diets, and even over consumption of processed foods can cause leptin resistance, derailing all your tireless efforts to lose weight.

There are ways you can remedy this condition but it will require consistency and patience with your body.

- Eat a balanced diet of whole foods. Add healthy fats, lean protein, and  fruits and veggies in your daily diet.

-Cut back drastically on the processed foods and refined sugars.

-Aim for 8 hours of quality sleep each night.

-Get 30 min of exercise in each day. Take the stairs. Park in the back of the parking lot. Go for a walk on your lunch break.

There is no magic pill or one size fits all program out there which will magically melt the added weight. Just follow a healthy lifestyle and balanced diet and be patient with your body. You will see results over time and not feel so deprived in the process.

As a Holistic Health Coach, I can help you learn more about your body and reach your goals to lose weight in a sustainable way. If you are frustrated with starting over all the time, then let's talk! Let's work together to make this time YOUR TIME! 

Best in Health!
Carol Keller
Holistic Health Coach and Fitness Trainer
My Healthy Friends Fitness
myhff.blogspot.com
https://www.facebook.com/groups/myhealthyfriendsfitness/

Keeping Your Skin Healthy This Winter

Winter months tend to wreak havoc on our skin due to the drop in humidity levels. The dry air zaps the moisture from our skin leaving us with itchy, flaky, even cracked skin. Here are a few conditioning tips to help your skin stay healthy through the coldest season!

1. Eat more avocados- they are rich in healthy fats and vitamin E- which is good for your skin.

2. Work from the inside out by drinking more water for overall good health.

3. Apply a layer of fresh aloe vera gel to areas of dry skin and let it sit for 10 min. Then rinse it off with warm water. For best results do this twice a day.

4. Add one cup of plain oatmeal to your bath water.

5. Use an oatmeal facial- mash 1 ripe banana with one cup of ground oatmeal and apply it to your face or other areas of dry skin. Leave on 10-15 min and rinse with cold water. Try this once a week for best results.

6. Apply coconut oil to your body after your bath or shower while your skin is still warm.

7. Try an oil-based moisturizer rather than one that is water based. The oil will act as a protective barrier to retain the moisture.

8. Protect your hands from harsh winter weather by wearing gloves.

9. Use a humidifier to get more moisture in the air.

10. Make a massage oil of 2T of olive oil and 2 drops of lavender oil and gently rub into the dry areas of your skin.

11. Make a facial mask of 2T of sour cream and enough flour to make a paste. The lactic acid in the sour cream acts as an exfoliate to remove the dead skin cells and moisturize your skin.

12. Use a gentle scrub of 3T of sugar mixed with 1/4 cup of yogurt and 1T of honey. Gently massage the concoction on your face in circular motions and leave it on for 5 min then rinse with cold water.

13. Be sure to get enough omega-3 fats in your daily diet. Omega-3 fats help prevent dehydration in your cells. Some examples are walnuts, flax seed, fish, olive oil, and/or winter squash.

Best in Health!
Carol Keller
Holistic Health Coach and Fitness Trainer
My Healthy Friends Fitness
https://www.facebook.com/groups/myhealthyfriendsfitness/

Men Who Practice Yoga Are Sexy!

When some men think of yoga they think of a non-masculine, incense-burning group of ladies getting into positions they feel men just are not equipped to replicate. My own husband used to be one of those men. When we first met he came to a yoga class I was teaching. He could barely touch his toes because his hamstrings and back were so tight. He actually said "men arent made for this!".  He lifted weights regularly and often pulled his back out doing so. Oh buddy....was he a challenge! But he was not alone in his misconceptions of yoga. That was 7 years ago.

Today we are seeing an awakening of the male population regarding the benefits of yoga. Many male athletes have embraced a regular practice and one athlete has even created "Broga"- demonstrating the strength and flexibility benefits of yoga in a no-nonsense format.

Did you know yoga was created by men and practiced by men originally? Warriors used yoga to prepare for battle by strengthening themselves both physically and mentally. Focus on the benefits you will gain from your practice and less about what your buddies will think. You will feel awkward at first. You may think like my husband did and say "you want me to do whaaaat?" You may be the only dude in the class. However, you will learn that practicing yoga is very internal. Everyone is not thinking you are the "creepy guy" in class, they are focused on their own internal evolution. Come to class with a sense of humor and a lot of patience and you will do just fine. Here are just a few benefits you may experience!

-Improved flexibility- which will help with injury prevention when you are lifting weights, or even bending over to tie your shoes!

-Increased strength- you will be training your muscles in new ways. Dont discount the challenge of using your own body weight!

-Stress reduction- learning to "let go" and "breathe" will carry over into your life off the mat with enough practice!

-Improved productivity at work- a regular yoga practice can help improve your focus and memory retention. It can lower stress and give you more clarity for the daily challenges at work!

- Improved sex life-I thought that may grab your attention! In addition to the benefits of flexibility, yoga increases blood flow, boosts stamina, and creates a better body awareness to "control" your energy- which can transform your sex life! Enough said? ;)

No matter what your age or fitness level, yoga is for every BODY. Try several classes with different instructors and you will find one that fits your needs and personality. Look for a class designed for the top benefit you are seeking. The following are a few different styles of yoga, and from these there are many variations.

Hatha- good for beginners, slower paced, focuses a lot on breathing and relaxation.

Astanga or Power Yoga- some experience with yoga poses is best in this type of format. The pace is a flow moving from one pose to the next. In Power Yoga you will not typically experience any of the spiritual aspects, but rather more emphasis is on the physicality of yoga.

Yin- is wonderful for chillaxing! Most of the poses are performed in a seated or lying position and the class format is designed to bring about a sense of calm by holding deep stretches for up to five minutes.

Try one that reflects your reason for going. Try them all! You never know what you may fall in love with!

  

 This is the guy who couldnt touch his toes and thought "men arent made for this!" Two years later he not only had experienced the benefits of his practice, but was teaching and inspiring others! Yoga for him consists of many push-ups, muscle-firing holds, a lot of goofy jokes and classic rock. There is a style for everyone! 

Best in Health!
Carol Keller
Holistic Health Coach and Fitness Trainer
My Healthy Friends Fitness
https://www.facebook.com/groups/myhealthyfriendsfitness/