SMART Goals- a Road Map to Success

Are you your own worst critic? Are you sabotaging your own efforts to be healthy by thinking you "cant do it"? Being successful in anything, including weight loss, can be accomplished by applying the following S.M.A.R.T. guidelines for behavioral changes:

1.Specific- Define your goal. "I want to lose weight." or "I want to lose body fat."

2. Measurable- Your weight loss goal needs to be measurable in order to know if you are progressing. "I want to lose 20 lbs."

3. Action- What action steps will you take in order to reach your goal? "I will go to the gym after work each day and walk 20 min on my lunch hour."

4. Realistic- If your goal is not realistic you will set yourself up for failure. Let's say your goal is realistic, but your actions are not. You will still set yourself up for disappointment. Maybe you can plan to go to the gym each day after work, but what if it is raining and you need to miss a day of walking on your lunch hour? Be committed, but be flexible and reasonable. So maybe instead, "I will go to the gym on Mon/Wed/Fri and get 10k steps in per day."
Set realistic goals and if you do more, then great!

5. Timed- When do you want to accomplish this goal? Maybe you are motivated by a vacation coming up? Maybe a wedding? "I want to lose 20 lbs by July 29." Having a reasonable target date will help you keep your eye on the prize!

If you need help setting SMART goals to reach your overall goal- whether it be to eat healthier, exercise more, lower your blood pressure/cholesterol, have more energy, or manage stress better- contact me at myhealthyfriendsfitness@gmail.com and let's set up your free health consultation today!





Best in Health,
Carol Keller CHHC, E-RYT200, and Fitness Trainer
Creator of My Healthy Friends Fitness Group
https://www.facebook.com/groups/myhealthyfriendsfitness/
https://www.linkedin.com/in/carolannkeller

Stronger Booty = Stronger Run

Are you a runner who wants to sprint faster? Run longer distances? Experience a more powerful run? Then be sure to add these lower body exercises to your training schedule to build a stronger booty! A well trained butt is more than just sexy, it is functional too!

Your gluteus maximus is the largest muscle in your body. It can produce a lot of power that can translate to a stronger and more enjoyable run. Your "glutes", more commonly called, also support your back and ensure proper form when you are performing squats and lunges. They work with your hamstrings for hip extension and forward propulsion. They help stabilize the pelvis when walking, running, or climbing. A strong fanny can also improve your posture and help alleviate hip and knee pain, and help to prevent common injuries such as shin splints, runner's knee, and IT Band issues. If you have a weak gluteus maximus, then other muscles have to compensate and this can create all kinds of problems.  Add the following exercises to create a powerful booty that will not only look great, but will improve your run too!

1- Bulgarian Split Squat- Place the top of your left foot on a bench/plyo box and step your right foot out far enough away from the bench that when you lower your pelvis toward the ground your knee tracks right over your ankle. Lower down and straighten your right leg to rise back up. This is one rep. Complete 10-12 reps before switching legs. Complete 3 sets on each leg. *You can make this more intense by holding 8lb dumbbells in each hand while doing the exercises.

2- Single Leg Deadlift- Stand on your left leg with your right leg behind you. Square your hips and shoulders forward. Keeping your back straight, hinge forward from the hips and reach your hands toward the ground. Return to standing, and this completes one rep. To make it more challenging you can hold the 8lb dumbbells in this exercise too! Complete 10 -12 reps on each leg for 3 sets.

3- Goblet Squat- Stand with your feet shoulder-width apart and hold an 8lb dumbbell at your chest with both hands. Push your butt back and bend your knees to squat down as far as you can comfortably, while keeping your knees in line with your toes. Push back up to standing to complete one rep. Complete 3 sets of 10-12 reps.

4- Glute Bridge- Lie on the floor on your back. Place your feet flat on the floor close to your butt. Place the dumbbells far up on the thighs, one in each crease of the hip. Press your hips in the air until they are fully extended, then slowly lower them down. This is one rep. Complete 3 sets of 10-12 reps.

5. Lateral Band Walks- or "The Walk Of Shame!"- Place a hip band or Superband just below the knees. hinge forward from the hips and push the butt back to come into a 1/2 squat position. Clasp your hands together in front of your chest. Take 5 small steps to the right, leading with your heels and bringing the trailing foot in slowly and firmly as to not slam into the leading foot. Reverse direction for 5 steps. This is one set. Complete 3-5 sets.

Always be sure to warm up pre-workout and stretch post-workout for best results and to prevent injury. These exercises are intended for healthy, injury-free adults and should be performed with proper form in addition to other lower body muscles for a well-balanced training session. It is always best to work with a professional trainer or running coach for optimal benefits. 

Best in Health,

Carol Keller CINHC, E-RYT200, Fitness Trainer and Weight Loss Specialist

Creator of My Healthy Friends Fitness Group

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

https://www.linkedin.com/in/carolannkeller

Mindful Eating Can Help You Lose Weight

Do you eat on the run? Do you eat in the car? How about in front of the TV in the evening? Do you wait to eat until you are famished and then "wolf" your food, but are still hungry- until 30 minutes later when you feel like a stuffed turkey? I grew up in a family who was always on the move. We rarely sat down at a table, and we always were told "Hurry up and eat your food, we have to go!" Many of my family members had digestion issues and struggled with being overweight. If you are having trouble losing weight, these tips for mindful eating may help you get on track!

- Remove all distractions- Enjoy your meal at the table instead of in front of the TV. It is much easier to overeat when we are distracted from our body's signals of feeling satisfied. Try eating in silence.

- Practice gratitude- Take a moment to give thanks for your meal. There are many who do not have the choices we have. Don't forget to express gratitude for the farmers who work tirelessly to help provide healthy choices!

-Eat with your senses- Notice the colors of your food. Can you distinguish any specific smells? What does the texture feel like on your tongue? Does it have a smooth or rough texture? What is the temperature? Cold or hot? Is the taste subtle, savory, sweet?

- Chew more slowly- How many times do you chew each bite? Have you ever noticed? Chewing more slowly and more thoroughly not only aids in the digestion of our food, but also allows time for the brain to send signals that you are full.

- Try a different method- Challenge the way you eat by using your non-dominant hand or even using chopsticks! Switching things up will help make you more aware of how much you are eating and give you more time to savor the meal!

- Put down your fork- Give yourself time to really be present with each bite. This is tough to accomplish if you are loading your fork with the next bite before you are finished with the one in your mouth. Put your fork down in between bites and don't pick it up until you have swallowed.

Mindfulness offers many benefits in all areas of our lives. Try one or several of these tips to practice mindful eating and make your meals a more enjoyable and healthier experience!

Best in health,

Carol Keller INHC, E-RYT200,  CPT

Creator of My Healthy Friends Fitness

myhff.blogspot.com

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

@MyHFFitness