5 Simple Steps for Achieving Any Goal

If you’re not happy with your body then your workouts have lost focus.

What is your immediate goal?

If you don’t have a ready answer then chances are good that your motivation is low and it has resulted in a lack of results.

I know from firsthand experience that operating without a goal will get you nowhere. Sure, you may still be exercising regularly and eating mindfully but without that concrete goal your efforts will yield little results.

1. Setting your goal

You want to be in “better shape” but that’s so vague. Dig deeper.

What specifically do you wish you had now that you don’t?

  • To drop 3 dress sizes.
  • To lose 2 inches of arm fat jiggle.
  • To melt 4 inches from your waist.
  • To be able to run 3 miles without stopping.

2. Define your timeline

Now that you’ve determined exactly what part of your body isn’t up to par, tie that goal in with a specific timeline. When you have a timeline to measure your progress against, you’ll find that achieving your goal becomes an easier process.

  • To drop 3 dress sizes by August 20th vacation.
  • To lose 2 inches of arm fat jiggle by October 13th wedding.
  • To melt 4 inches from your waist by July 7th pool party.
  • To be able to run 3 miles without stopping by June 16th city 5k.

3. Name your prize Read more…

Super Soup

Soup is a wonderful meal to enjoy when you’re focused on losing weight – with a few guidelines.

  1. Never choose soups that have a cream base. These are filled with more calories and fat than you need.
  2. Avoid soups that have noodles or rice.
  3. Make sure that your soup has a lean source of protein, such as lean turkey or chicken breast. Try the Turkey & Veggie Soup recipe below.

Turkey & Veggie Soup

This soup has everything going for it. The base is broth, not cream. It doesn’t have any added carbohydrates in the form of rice or noodles. And it’s filled with lean ground turkey.
Servings: 12

Here’s what you need…

  • 1 teaspoon olive oil
  • 2 garlic cloves, minced
  • 1 bunch of carrots, chopped
  • 2 onions, chopped
  • 1 bunch of celery
  • 1 fennel bulb
  • 1.3 lbs lean ground turkey
  • 4 cups veggie broth
  • 1 (14.5oz) can stewed tomatoes
  • 1 (15oz) can white kidney beans, drained and rinsed
  • 4 ears of corn, kernels sliced off
  • 3 Tablespoons tomato paste
  • 2 teaspoons dried basil
  • dash of salt and freshly ground pepper
  1. In a large skillet heat the olive oil. Add garlic.
  2. Add chopped carrots, cover for 5 minutes.
  3. Add onions, celery and fennel. Sauté until soft.
  4. In another skillet cook the ground turkey over medium heat until fully cooked, stirring often. Drain off excess fat.
  5. Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 40 minutes. Add extra water as desired.

Nutritional Analysis: One serving equals: 119 calories, 1 fat, 336mg sodium, 10g carbohydrate, 3g fiber, and 15g protein.

Make Sure Your Fitness Plan is Smart

If you’re reading this, you know how important exercise is.

However, there are right ways to exercise and there are wrong ways. In order to get the greatest benefit from your workout and prevent possible injury, you’ve got to do it the right way.

What is the right way? You’re about to find out.

No Pain, No Gain? You’ve heard the phrase “No pain, no gain.” But this isn’t exactly true for exercise. Actually, exercising doesn’t have to cause pain in order to get you in shape.

If you are just beginning to exercise, a little muscle soreness is to be expected. But don’t give up. Work through it, stick with your exercise routine, and in few days the soreness should be gone for good.

If you ever do experience severe pain while exercising, stop until it goes away. If it lasts for more than a few days, see your doctor.

Three Parts. What does a balanced exercise plan look like to you? Is walking 30 minutes four days a week enough? Lifting weights four times a week? In a word, no.

There are actually three components of a balanced workout routine: aerobic, strength-training, and flexibility exercises.

Aerobic or cardio exercises strengthen your lungs and heart. Examples include running, walking, swimming, cycling, and basketball.

Strength or resistance training exercises keep your bones and muscles strong and help with coordination and balance. Strength training refers to weight lifting, weight machines, resistance bands, and body-weight exercises.

The third part of a balanced exercise routine includes flexibility exercises to reduce your risk of injury and improve your body’s range of motion. Examples include stretching, yoga, and tai chi.

It doesn’t matter what order you perform your aerobic and strength-training exercises, unless you have specific goals. Working on endurance? Go cardio first. Trying to get stronger or burn calories? Hit the weights first. Just be sure to incorporate all three types of exercise each week.

Warm Up and Cool Down. If you don’t warm up before or cool down after exercising you could harm your muscles. Read more…

Brain Benefit

A growing body of research continues to confirm links between exercise and improved brain function. So in addition to making you stronger, leaner, sexier, and more confident, your time at the gym will actually make you smarter.