The Art of Creating Fitness Goals

“The greatest danger for most of us isn’t that our aim is too high and miss it, but that it is too low and we reach it” – Michelangelo

At several points in our lives, we run into obstacles that challenge us to revaluate different portions of our lives. This need for a plan can surface in our work lives, relationships, and in our journey to find balance in health and wellness. Many of us have visited this epiphany time and time again, where we realize our health has been slowly put on the back burner when other “more important” issues arise. So how does one create achievable, realistic fitness goals that will hold true in the long run? In my book Trading Pain for Purpose, I explore the full scope in taking charge of your goals including your health goals. For a taste of my book, we will look into creating practical fitness goals.

  1. Establish what you want: Yes, we all want to be amazingly fit with a next-to-nothing body fat percentage. But before trying to tackle a million goals at once, I find it extremely effective to tackle one task at a time. Are you looking to tone muscles? Are you training for a 5k marathon? Are your energy levels plummeting due to lack of movement? Finding out what you really want with your fitness plan creates foundation to your future goals.
  2. Challenge yourself, but be practical: I believe the biggest reason people quit their journey to fitness is due to unrealistic goals. Mostly, this is because your timeline does not match the goal in a realistic, healthy way – dropping 10lbs a week won’t happen for most. Unrealistic expectations can be birthed at the very beginning of creating fitness goals, where setting aside 2 hours a day at the gym seems practical at the time but impossible a few weeks later. Challenge yourself, but keep in mind what is practical and what is influenced by adrenaline.
  3. Keep track of the good and dirty: This is incredibly important in being transparent with yourself during your journey. If too many sweets near bedtime is the problem, keeping a food diary is imperative. For marathon training, a stopwatch is your best friend. I want to mention that keeping track does not exclude moments of weakness! If mess-ups aren’t tracked, it is hard to gage what needs to be worked on.
  4. Renew your vows along the way: Newsflash – at one point, you will find every excuse to quit.  In fact, you may very well drift back into bad eating habits or ignore the gym for a week. Instead of accepting defeat and sabotaging your fitness goals in their entirety, simply recommit. I have had bad days, like everyone, but the difference is in acknowledging the bad day and carrying on versus calling it quits completely.

These four steps will create a healthy foundation in your journey to wellness. I hope that you found this helpful.

Overcoming All Odds: Beating the Obstacles Blocking Achievement

Obstacles come in all shapes and sizes, and can surface in every aspect of life. All of us are fighting a different battle of some kind that is trying to keep us from achieving goals and gaining success. Some are smaller and fixable (communication breakdown with a colleague or a highway closure on the way to work), and some seem impossible to overcome (physical limitations from an accident or rejection from several job interviews). Fortunately, whenever we are struggling with our own demons, we can always look to others who have beat all odds to achievement as a shining example of hope. Sometimes looking at another’s struggles can shed perspective on our current situations, and reassure us that anything is possible.

One of my favorite examples of someone beating all odds is none other than Albert Einstein. Einstein was a globally recognized American scientist who wrote the most profound and complicated scientific theories known to man, and changed the face of science forevermore. Even though he passed away in 1955, Einstein’s theory of relativity is still one of the two pillars of modern physics.

The best part of Einstein’s story is not quite in his successes, but the hurdles he had to conquer to achieve goals. Ironically, family and school professors thought Albert was a stupid and effortless child. Not speaking until the age of 4, Albert’s parents thought he has mentally slow. In school, Albert did not often speak or make effort in his homework, forcing teachers to believe he was lazy and would amount to nothing.

Einstein’s hurdles in education did not end in childhood – he failed an entrance exam into a Swiss polytechnics school the first time around and was accepted only because of an “acceptable” understanding of math and science. After graduation, Einstein searched fervently for a teaching career and did not land a job for two whole years.

Remove self doubt – you CAN do it!

The most amazing testament of Albert Einstein’s story is that for over 20 years he was a misunderstood individual who was deemed as unintelligent, when in reality he was working through equations and theories in his mind since an early age. Einstein later judged the teaching system as it did not allow for creative thinking.

If Albert Einstein had quit and believed he was useless, we would not have Quantum Physics and the Theory of Relativity today. Einstein’s theories changed the world, and fortunately he was alive to experience the fruits of his success in his latter years. His story is a beacon of light for those of us currently facing trials in achieving goals.

I strongly believe that any complicated trial we face means success is just around the corner. For more inspiration of overcoming obstacles and achieving goals in your life, take a look at my book titled Trading Pain for Purpose.

Benefits of Drinking Water

Americans love their water.  In fact water has recently become the most popular drink in the US, but most people do not get the recommended daily amount. Now while the merits of drinking large amounts of water (some recommend 8 glasses a day) have been debated over the years, it’s a proven fact that remaining adequately hydrated is beneficial to physical health.

Here are six reasons why you should drink water and other fluids every day.

1. Your Body Needs Water – The human body is composed of 60% water, and needs to maintain a high volume of fluids to function properly. These fluids are utilized in digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

2. Drinking Water Can Help You Lose Weight – For years, dieters have been drinking water to help with weight loss, and while water doesn’t have a magical effect it does satisfy thirst, and reduce the desire for other higher calorie beverages.

Eating foods with high water content is beneficial as well. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.

3. Water Helps Energize Muscles. A lack of fluids and electrolytes in body cells can cause them to shrivel. This results in muscle fatigue.  When cells are under-hydrated, physical performance can suffer.  During exercise, you should drink plenty of water to replace fluids lost by sweating.

4. Water Gives Skin a Healthy Glow – While drinking water cannot erase furrows or fine lines, dehydration makes your skin look dry and wrinkled. Drinking plenty of water helps plump up skin and give it a dewy appearance.

5. Water Helps Your Kidneys – When you’re getting enough fluids, urine flows freely, is light in color and free of odor. When you’re lacking in fluids kidneys have to work harder to gather be able to function well. Drinking too little also puts you at a risk for kidney stones.

6. Water Helps with Bowel Function – Drinking lots of water keep things flowing through the gastrointestinal tract.  When you don’t get enough fluid, the colon pulls water from stools to maintain hydration, and the result is constipation.

If you’d like to increase your fluid intake, here are some simple suggestions. Have a glass of water with every meal.  Carry a water bottle with you wherever you go. Eat more fruits and vegetables. You can improve your health, your appearance and energy level by drinking more water. It’s an easy thing to do, with so many benefits.

WENDYSIGNATURE