10 Tips for Success in 2013- Part 1

You made it through the first week of the new year...good for you!
Now that you might have your mind made up about what it is you want to achieve this year for Project 2013, I thought I could share my top 10 tips for success when it comes to weight loss/weight management.
Here is Part 1,Tips 1-5.

#1 BE ACCOUNTABLE- When you have to answer to someone, or something, you behave differently.

Justin likes to log his workouts on a large executive desk calendar, while I prefer a notebook or a fitbook(I purchased mine at Target). Any system will work, and I wholeheartedly endorse myfitnesspal for those of you that prefer something on your smartphone. Take to time to think about what you want to accomplish each week, and break it down from there. Smaller goals are easier to achieve, and will keep you on track for a longer period of time.

#2 SET GOALS-SHORT TERM AND LONG TERM-
If you aren't working towards something, you are just floating.  Make goals more process oriented, and less product oriented.  Set yourself up for success by choosing goals that are challenging but attainable, like "Exercise 5 days a week for 45 minutes".  That gives you 2 days in that week that can be used as rest days/sick/excuse days!    Plan out your week ahead of time, so that the decisions have already been made for you.  As far as long-term goals, you can choose a health marker, like cholesterol/blood pressure/body fat% to improve upon with the assistance of your Doctor if need be,  or you can choose something like a 5k/10k to be ready to participate in.  There are plenty of resources out there to help in creating a training program for free.  Check our Self.com/fitness.  That is where I printed a free training program for a 5K/10K/Half marathon.

#3 UTILIZE MEASUREMENTS, OTHER THAN YOUR SCALE
I am a firm believer in taking measurements before beginning any kind of workout program, and using these for insight into your progress.  You can also take your measurements quarterly or monthly, throughout the year to see if you are on track.  Grab a soft tape measure and get to it.  Record them somewhere important so you won't lose them.  For more information on how to properly do this go HERE.

#4 GET THE PROPER WORKOUT ATTIRE- New shoes, New Music, New clothes can mean New Motivation.
I know personally if my favorite workout clothes are not washed and ready for me throughout the week, I am less likely to go to the gym.  Call it vanity, call it stupidity, call it what you will.  I just know when I feel confident, I am more likely to make my workouts at the gym...and that is all that matters.  I think the same is also true for those of us who prefer to workout with headphones on...and use music to help us along in our workouts.  I am handicapped at the gym without my ipod, and the right music can make a huge difference in motivation and attitude.  Spend some money on yourself and invest in your success!

#5 TEAM UP- Get your hubby/Mom/Sister/Boyfriend in on the action.

I am blessed/cursed to live with one of the healthiest people I know, and use his good influence to help shape my behavior.  If I lived with someone who had poor eating habits, or did not exercise it would be SO much harder to maintain a healthy lifestyle.  I am not saying it is impossible, or that it is an excuse, but if you can team up with someone who you can count on to help motivate you it helps.  You really have to find the motivation within yourself to be successful for the long-haul, but you can work as a team to support each other through initial changes.  I also think that attending classes is another way to utilize social support.  If you all managed to show up for Zumba or Spin, you have something in common!

Stayed tuned for Part 2 later in the week!
Do you need to work on any of these things?
Let me know if you have any questions.... and you can always watch this video for more on this same topic.
 
XO