Join me for a 2018 goal-setting challenge on Facebook and Instagram – play on both and you’ll DOUBLE your chance of winning! The challenge starts 12/26 and will run until 12/31. I’ll post some goal-setting tips, you’ll set a goal, and someone will win this beautiful goal-tracking planner/journal by The Simple Elephant and a set of Papermate Inkjoy pens!
Like Dietitian on a Diet on Facebook and follow Dietitian on a Diet on Instagram for all the details!
Since my husband and I have met our wellness goals, we are not ready to watch our bodies creep back to where they were, but rather to maintain the progress we’ve made and go even further. How do we avoid becoming another statistic for weight regain or resume our couch-potatoing, Christmas cookie-eating ways? The vital keys to long-term success lie before and after the hard work of reaching your goals.
Key #1: Before you change anything
Decide carefully how you will achieve your goals. For many years, scientists have been studying methods for weight loss to find the “best” way to get pounds off. The surprising result of a lot of this research is that so many methods work. A lot of nutritionists have taken to saying, “diets don’t work.” It might be semantics but in general, if the goal is to lose weight – most fad diets do work. Whether it’s low carb, low fat, low calorie, or portion control – weight typically comes off.1-5 If they didn’t work at all for losing weight, word would get around pretty quickly and they would never become popular.
Here’s the kicker (besides that many fad diets aren’t safe): the statistics for maintaining weight loss after a diet are horrendous. Long-term studies show that five years after short-term diets the result is an average regain to anywhere from a net loss of only 6 lbs to a gain of 10-21% of pre-diet weight.2,6 Yikes!
Many fad diets can be extreme, overly restrictive, or just plain miserable (or option d, all of the above). Most people beginning a diet program are willing to commit to short-term pain for long-term gain. Unfortunately, the reality is that long-term dieting is generally not sustainable, and weight loss from short-term dieting is temporary.
But fear not – all hope is not lost! The National Weight Control Registry is comprised of people who have successfully lost at least 30 lbs and kept it off for at least a year, though most participants have lost an average of 72.6 lbs and kept it off for more than 5 years.7 Their participants report that ongoing, long-term participation in sustainablehabit changes has been key to their success, as opposed to radical, short-term dieting. You can read more about their habit changes at the National Weight Control Registry website.
All these studies show that a pivotal ingredient for long-term success with wellness, weight loss, muscle gain, or any habit change is sustainability. One of my favorite quotes sums up the wisdom behind this:
“Begin as you mean to go on, and go on as you began, and let the Lord be all in all to you.”
-Charles H. Spurgeon
Some may wonder what the last phrase has to do with wellness, and personally I believe it is vitally important (and apparently so did Spurgeon since he tacked it on there), so I included it. Regardless of how you feel about God, however, the sentiment is to not even begin a habit change that you can’t commit to long-term. Find changes that work with your lifestyle, not against it.
Recognize that temporary habit changes create temporary results. You can tweak them, change them, or adjust to the fluidity of life as needed, but if your habit changes disappear completely, so will the fruits of your labors.
Key #2: After you’ve met your goals
You’ve done it, congratulations! You’ve met your goal! You’ve placed a new brick in the healthy foundation upon which you can continue building the life you want. Guess what? You’re not done! If you want to continue to enjoy the benefits of your progress, you must grab hold of the second key to long-term success:
Always have a goal and a sustainable plan to achieve it.
Achieving a goal merits celebration, and also the exciting task of deciding what your next goal will be. It doesn’t have to be intense – your goal could be maintenance and your plan might be walking – but you need to have both or you’ll watch all your hard work and health benefits slip away. Living a healthy life is swimming upstream in our culture – you can not coast into good health.
So what’s next for Charlie and me?
My new goal: Maintain cardiovascular endurance and flexibility. Gain strength and muscular endurance (I want to be able to do 10 pull-ups or rock climb for an hour without getting pooped).
My new plan: Mindful, intuitive eating along with 30-40 minutes of cardio twice weekly, strength training 4 times weekly, and 10-20 minutes of yoga 5 days per week.
Charlie’s new goal: Maintain cardiovascular endurance and flexibility. Gain strength (he wants to be able to save people from burning buildings and stuff).
Charlie’s new plan: My Fitness Pal (with his calorie and macronutrient needs adjusted since he’s building muscle now), 30-40 minutes of cardio twice weekly, strength training 4 days per week, and 10-15 minutes of yoga before each workout as well as a longer practice twice weekly.
Have a goal of your own but need help finding a sustainable plan that fits your lifestyle? Contact me or schedule an appointment to start building a healthy foundation for the life you want!
Our three months on the Goal-Getter Package is complete! The Goal-Getter package is a package I provide that is designed to help my clients meet 3-month health and wellness goals. Since my husband and I both had goals for the New Year, we each started our own Goal-Getter package and we’ve been sharing the journey with you. Click here to read about it from the beginning. The common cold ran rampant through our house during the time we were supposed to complete our post-program assessment, so we’re a tad late, but here it is!
Did we achieve our goals? How far did we come? The Goal-Getter package includes pre- and post-measurements of body composition and cardiovascular health, muscular endurance, and flexibility. Read on to see how ours changed in the last 3 months!
Becki
January 2017
March 2017
Resting pulse
Elevated
Normal
Resting BP
Elevated
Normal
Weight
+7 lbs from my usual
+0-3 from my usual (fluctuates)
Body Mass Index
Normal
Normal
Waist-to-hip Ratio
Low risk
Low risk
Body fat %
Average
Average
Cardiovascular fitness
Fair
Good
Muscular endurance (push-up)
Very Good
Very Good
Muscular endurance (curl-up)
Excellent
Excellent
Flexibility
Good
Very Good
Goal #1: Lose 7 lbs to return to my usual body weight • Use my daily food group checklist to stay within recommendations and get enough food from each food group each day.
How I did: For the first two months, the food group checklists worked well and I (mostly) stuck to using them. I lost 5 of the 7 lbs in the first month and then stalled out for month 2. To make sure I wasn’t inadvertently missing my nutritional goals with the food group checklists (which, by nature, are not as detailed as complete tracking), I started using My Fitness Pal to track my intakes for the last month. I also conceded that it’s possible my body just wasn’t going to lost the last two pounds – it has been about a year or two since I’ve weighed that much. As it turns out, I lost somewhere from 4-7 lbs total, as I’m noticing my weight tends to fluctuate about that much. I’m calling it a win!
Goals #2-3: Decrease resting heart rate and blood pressure to normal ranges and increase cardiovascular fitness from “fair” to “good” • Complete 40-60 minutes of cardiovascular exercise (heart rate 115-155 bpm) 5 days per week
How I did: I’m most happy about achieving my goals with these numbers since they are important risk factors for cardiovascular disease! Doing the exercise was easier than I expected when I found the types of cardio I most enjoy. On rainy winter days, I have loved following cardio dance videos from Youtube…they are free and perfect for fitting your schedule in the comfort of your home. My standby favorite is The Fitness Marshall, but there are dozens of choices out there to spice it up with variety. As the weather improves, I’ll spend more time outside playing basketball, hiking, swimming, and kayaking. I definitely want to make sure to keep up these improvements!
Goal #4: Improve posture by stretching chest, hip flexors, and decreasing anterior pelvic tilt, while strengthening back muscles • Complete tailored yoga practice 5 days per week and strength training program 2 days per week
How I did: I was so impressed with the improvements in my posture! Yoga has been rocking my posture world. My chest, back, and hips feel so fluid and you can see the difference throughout the three months in my progress photo. Check out this video for a couple of easy exercises you can do to work on your posture. My flexibility assessment also improved! It is amazing how much movement we lock up when we sit too much and don’t move. I definitely have work to do still in my chest and shoulders, which are stubbornly remaining tight, so that’s next on my list!
Charlie
January 2017
March 2017
Resting pulse
Normal
Normal
Resting BP
Normal
Normal
Weight
+15 lbs from his usual
+0 lbs from his usual
Body Mass Index
Overweight
Overweight(remember how BMI doesn’t account for muscle mass?)
Waist-to-hip Ratio
Low risk
Low risk
Body fat %
Poor
Fair
Cardiovascular fitness
Excellent
Excellent/Superior (right on the line)
Muscular endurance (push-up)
Good
Very Good
Muscular endurance (curl-up)
Excellent
Excellent
Flexibility
Good
Excellent
Goal #1: Lose 20 lbs/Button wedding pants without “sucking it in” • Track intakes with My Fitness Pal, aiming for goal of 2000 kcal per day.
How he did: He lost 15 lbs, so he didn’t quite hit the 20 lb goal but he did return to his previous normal body weight. His clothes fit, he has more energy, and he didn’t have to buy new pants! My Fitness Pal worked great for him, and he continues to use it to keep himself on track.
Oh, and check this out…
Helloooooooo, wedding pants! And lookin’ handsome…might be time for a date night!
Goal #2: Increase cardiovascular fitness from “Excellent” to “Superior” • Follow the P90X workout program to do 60 minutes of exercise daily.
How he did: Charlie did great – and he bumped his cardiovascular endurance from “Excellent” to between “Excellent” and “Superior.” He’ll take it! Charlie nearly completed the P90X workout program, but reached a point where he was satisfied with his cardio and his weight, and opted to shift to a plan that involved more weight lifting about halfway through the last month. Charlie loves having more endurance and he feels great!
Goal #3: Improve flexibility from “Good” to “Excellent” • Do some yoga each day.
How he did: Charlie ended up compromising on this goal to do yoga only 2-3 times per week since P90X incorporates stretching into every workout. Sometimes he did yoga more often, sometimes less, but he smashed his goal and can reach farther on the sit-and-reach box than I can now!
Overall, we had fun and are so excited about meeting our goals. If you’d like to meet some goals of your own, give me a call at 360.358.3179 or schedule an appointment on my website! I would love to help you build the healthy foundation for the life you want!
My husband and I are two months in to goal-getting! Here’s an update on how we’re doing:
Becki
Goal #1: Lose 7 lbs to return to my usual body weight
Use my daily food group checklist to stay within recommendations and get enough food from each food group each day.
How I’m doing: As you may have read in this post, I put on about 3 lbs throughout this month and I have since lost them again. So overall, this month has been basically a wash as far as weight and I’m still about 1.8 lbs above my previous normal. I’m thinking a couple things: 1) I may switch temporarily to a more detailed form of tracking intakes (like My Fitness Pal), just to make sure I’m not missing my goals without realizing it. 2) My body may be happy at this new weight. I won’t try to force it, and my weight is in a healthy range and not negatively affecting my health. If it doesn’t want to go down any more, that’s okay with me!
Goals #2-3: Decrease resting heart rate and blood pressure to normal ranges and increase cardiovascular fitness from “fair” to “good”
Complete 40-60 minutes of cardiovascular exercise (heart rate 115-155 bpm) 5 days per week
How I’m doing: Pretty well overall. I haven’t been missing days, but I’ve had a couple of days of workouts that have been cut short by a tighter time schedule. I recently had my blood pressure checked and it was normal! Yippee! I can definitely tell that my cardiovascular fitness is improving because I’m having to increase the intensity of my workouts to hit my heart rate goals. Plus, I made it up and down “the stairs” 10 times the other day! I had hoped to do that by the end of the three months, but I hit that over a month early! I’m so happy with the improvements in my cardiovascular fitness.
A few months ago, it snowed here and my family and I went out to have a snowball fight. I had only run around for a few minutes and my chest was tight and I was pooped. Three weeks ago it snowed again, and this time, I snowball fought with the best of them (my family is just a tad competitive) for 20-30 minutes with no trouble at all! That was very rewarding and a sign that I’m heading towards my “end game” of never having my fitness (or lack thereof) hold me back from anything I want to do.
Goal #4: Improve posture by stretching chest and hip flexors, and decreasing anterior pelvic tilt, while strengthening back muscles
Complete tailored yoga practice 5 days per week and strength training program 2 days per week
How I’m doing: I’ve been consistent with my yoga and I’ve been also completing some yoga challenges on Instagram that have been a fun addition to my normal practice.
My before-and-after pictures were really fun this month! I noticed primarily a HUGE difference in the position of my shoulders between February and March. Look how much less rounded they are! I’m so pleased with that. You can also see that each month my back is slightly less arched and my pelvis is slightly less tilted forward. It’s so crazy how you don’t notice the differences in your posture until you line the pictures up side by side.
Charlie
Goal #1: Lose 20 lbs/Button wedding pants without “sucking it in” • Track intakes with My Fitness Pal, aiming for goal of 2000 kcal per day.
How he’s doing: Charlie continues to track every day. He finds it gets easier as time goes on to stick with using the app to track. It became a habit for him and he never forgets. Occasionally he intentionally decides to eat more than his caloric goal, but it is not very often and he still tracks it for awareness, accountability, and consistency. Tracking is definitely not right for everyone, but it’s working for him. He lost another 4 pounds this month for a grand total of 14 pounds. He hasn’t tried the pants yet – he’s saving those for the end of the goal-getter package!
Can you tell he had just woken up in the last photo? Haha!
Goal #2: Increase cardiovascular fitness from “Excellent” to “Superior” • Follow the P90X workout program to do 60 minutes of exercise daily.
How he’s doing: He is doing well and staying consistent, but definitely ready for the P90X program to be over. He is finding the P90X videos to be very time-consuming and don’t leave enough extra time for other activities like weight lifting.
Goal #3: Improve flexibility from “Good” to “Excellent” • Do some yoga each day.
How he’s doing: Charlie has compromised to doing yoga three times weekly, and says his flexibility is WAY better than it used to be, which makes him feel better all the time and improves his workouts, posture, and the feel of his joints.
We’ve got one more month of our goal-getter package before we run all of the fitness and body composition testing again to see how far we’ve come! Check back to see how we did!
Want help meeting your own goals? Visit www.impowerednf.com for more information about meeting with me to set up your wellness plan!
Wellness is about so much more than nutrition and fitness. Wellness includes your mental, emotional, and spiritual wellness on top of your physical wellbeing. That’s why today, I’m going to feature a book that helped me find direction, make some major life changes, and thoroughly enjoy the life I’m living!
I came across this book while listening to a podcast and read it for a 2016 reading challenge. It inspired me to examine my life and think about how my current lifestyle was affecting all aspects of my wellness. It prompted me to consider how I could be more intentional about building a life that supports my goals, rather than letting life take me wherever it may while my goals lay well-intentioned and sadly, unmet.
Living Forward: A Proven Plan to Stop Drifting and Get the Life You Want by Michael Hyatt and Daniel Harkavy offers exactly what the title implies. The book helps you to identify your priorities, make clear and specific goals, and be proactive in creating a life that supports those goals. In fact, their premise helped me realize that spending my time working for someone else was draining me mentally and emotionally, and inspired me to open i’mPowered Nutrition & Fitness. Now I get to spend my day achieving my goals and helping others support the lives they want with a foundation of proper nutrition and wellness.
Living Forward begins with taking you through the interesting exercise of writing your own eulogy. Sounds strange, I know, but it was actually very eye-opening. By starting at “the end,” you get to determine what will really matter in your life after you’ve gone and what you want others to remember about you. Starting from there, you work backwards to build a life that perpetuates those desires. First, you create a list of “Life Accounts” for each priority in your life. For example, mine include God, health, husband, kids, family/friends, career, generosity, financial, home, and self-development. You assess the current status of each account, write a detailed description of your desired outcome for each, and set specific quarterly goals to gradually move the current status toward the end goal.
Finally, you take these goals and create your “ideal week” schedule. This helped take me from goals – which I have often made in the past and found no time to achieve – to actual implementation of my strategies to get there. You start with a blank calendar. You review your goals for your most important life account, and schedule whatever time you need to complete those. You move on to your next important life account, and do the same. So on and so forth until you have created a schedule that is reflective of what matters most to you. It reminds me of one of my new favorite quotes:
“The key is not to prioritize what’s on your schedule, but to schedule your priorities.”
– Stephen Covey
Going through the life planning process helped me realize that spending 40 hours per week in an office working for someone else was keeping me away from what was more important to me and ultimately came in higher on my list than my career – God, my health, and my family and friends. That realization led me to the decision to change my career path so that it worked around these priorities instead of against them. Now I have plenty of time to achieve my goals in my most important life accounts, and that has been a huge boost for my mental, emotional, spiritual, and physical wellness. Who couldn’t use one of those?
The realizations you make might not be so drastic (or maybe they will be more!) but regardless, they will help move you towards the life you want. Go for it!
Have you read this book? Let me know what you think!
This is not a sponsored post and I have no affiliation with the producers or manufacturers of this product. As an Amazon Associate, I receive compensation for any purchases of this product through the link on this post; however, I never feature or support products that I have not tried myself or that I do not believe to be useful, ethical, and worthy of recommendation.
Can you believe we have been goal-getting for a month already? It’s crazy! Here’s how we’re doing:
Becki
Goal #1: Lose 7 lbs to return to my usual body weight • Use my daily food group checklist to stay within recommendations and get enough food from each food group each day.
How I’m doing: I have been using my food group checklists (and loving them – they are so quick and easy!) and I’ve lost 5 lbs so far. Only two to go! The checklists make way more sense for my lifestyle right now than using a food tracker like I have in the past. They give me plenty of flexibility while still keeping me accountable. I think being home a lot makes it easier because I usually have access to something from all five food groups.
Goals #2-3: Decrease resting heart rate and blood pressure to normal ranges and increase cardiovascular fitness from “fair” to “good” • Complete 40-60 minutes of cardiovascular exercise (heart rate 115-155 bpm) 5 days per week
How I’m doing: I’ve probably averaged 4 1/2 days per week but I’m hitting my heart rate goals and I’m enjoying the cardio options I have selected. Most often, I’m doing Youtube cardio dance videos because they are convenient and so much fun, but it’s been beneficial to have alternatives for the days when I’m just not feeling the dancing.
Consequentially, my resting heart rate is normal! I haven’t had my husband check my blood pressure or re-tested my cardio yet, but I’ll do that at the end of the plan. The lower resting heart rate is a good indicator that my cardiovascular fitness has improved – plus the workouts are getting easier!
Goal #4: Improve posture by stretching chest, hip flexors, and decreasing anterior pelvic tilt, while strengthening back muscles • Complete tailored yoga practice 5 days per week and strength training program 2 days per week
How I’m doing: Again – I’m probably more often hitting 4 1/2 days on the yoga than five, but I’ve done pretty well. The strength training is pretty quick and simple so I’ve been incorporating that more than 2 days per week. I took a comparison picture – not expecting too much difference only one month in – and I was really impressed with the improvements!
My head is higher and not so far forward, my spine is in better alignment, and my hips are further back. My pelvis tilts less (still have a ways to go) and shoulders still roll forward but not quite as much!
Charlie
Goal #1: Lose 20 lbs/Button wedding pants without “sucking it in” • Track intakes with My Fitness Pal, aiming for goal of 2000 kcal per day.
How he’s doing: Charlie has been faithful with his tracking and though I don’t think he loves the discipline of doing it, he does love the accountability it gives him. He tracks as he goes and makes decisions for the rest of the day based on where he’s at. So far, he’s lost 11 lbs!
I swear I did not intentionally make the “before” photo have poor lighting!
Goal #2: Increase cardiovascular fitness from “Excellent” to “Superior” • Follow the P90X workout program to do 60 minutes of exercise daily.
How he’s doing: He’s working out like a boss! Charlie has been doing P90X daily and if he feels like one of the videos was too easy, he tosses in a second cardio video and does two-a-days! He’s insane, but it works for him and he’s enjoying it. He’s definitely noticed that the videos are getting easier as he goes along.
Goal #3: Improve flexibility from “Good” to “Excellent” • Do some yoga each day.
How he’s doing: Charlie has compromised to doing yoga three times weekly, and has definitely noticed a difference in his flexibility. He can put his hands flat on the floor in a forward fold now!
We’re excited about getting our goals! If you’ve got some goals you’d like some help getting, check out www.impowerednf.com for more information about meeting with me to set up your wellness plan!
Diet culture is determined to tell you that you have to be miserable to be healthy.
That couldn’t be more wrong.
Subscribe to learn how to go from a frustrated, restricted dieter to a happy, relaxed relationship with food and fitness. Healthy doesn’t have to be hard!