Setting Realistic Goals

This topic was suggested to me by one of my clients. Totally wishing I would have thought to cover my opinions on his topic sooner, as I think setting realistic goals is key in anyone’s fitness journey.

Far too often I get emails from followers saying they want to drop 50-100 pounds ASAP.  Wanting to lose 50-100 pounds is a great long term goal.  Where I like to start is short term weekly goes.   For example, why does someone need to lose that much weight? What habits did they create that made them gain so much excess weight? I am a huge follower of the baby steps principle.  I absolutely HATE when “fitness and health professionals” put people on ridiculously restrictive diets.  Sure they might restrict themselves for ,maybe a week but then it all hits the fans.  Binging is what we want to AVOID as we should be trying to promote a lifestyle change.  The other day I got an email from someone who was confused because they bought a nutrition program from someone and all it included was a “No No” list.

NoNo list example

Fit of all, almond milk and coconut milk aren’t even considered dairy!!!  Avocado is GOOD for you.  Nuts are GOOD for you.  I could rant on and on about this No No list.  How is this person even in business?! This is just not how you help someone establish a healthy lifestyle.  Start with them, help them remove sodas, processed juices from their diet first by replacing it with water, then tackle the fried and switch it with grilled or bakes for example.  But baby steps!  Not that don’t eat this, don’t eat that nonsense. On a sidetone, PLEASE don’t send me an email saying that you bought someone else’s program, but want my free advice.  Not happening.  But anyways…

Set daily goals:

-Today I will have veggies at every meal.

-Today I will have my smoothie without added sugar

-Today I will have more water than usual

and those are just a few

Set Weekly Goals:

-This week I will lose .5-1 pound.

-This week I will only have 1 bag of chips

-This week I will only have whole grain carbs

-This week I will not eat fried foods

-This week I will go from exercising zero times a week to 1-2 times a week.

Get the picture? Baby steps lead to achieving Monthly Goals:

-This month I will lose 5-10 Pounds (everyones body is different and loses weight at different paces, the goal is to focus on healthy habits)

-This month I went from eating 30 bad meals, to 15 bad meals

-This month I hit my exercise goals

Which helps you meet your annual fitness goals.

If there is one take home phrase I would love for “baby steps” to stick with you.  Don;y focus on bad decisions, focus on all of the good decisions.

 

Macronutrients vs Micronutrients part 2

On Monday I went over the 3 different Macronutrients: Carbs, Proteins, and Fats.  Today, I’m hoping this post will clear up any confusion over the basics of Micronutrients.  Unlike macros that are needed in large amounts, micronutrients are only necessary in small amounts.  They are the Vitamins and Minerals.

Vitamins: A, C, D, K, E, & Bs

Minerals: Fluoride, Selenium, Iodine, Copper, Zinc, Sodium, Iron

Sodium is used for fluid balance and blood pH regulation in the body.  Manganese is required for Bone formation, to metabolize macronutrients, and energy production. Magnesium is needed for heart rhythm, glucose conversion to energy, and is needed to metabolize calcium and vitamin C.  Iron is needed to produce lymphocytes and red blood cells.  Chloride is needed to regulate water, electrolytes, and cell pH.  Though there are many more micro nutrients, I decided to name only a few to help you understand that though they are required in small amounts they are incredibly necessary for your body’s everyday processes.

Being deficient in Micronutrients, is usually due to a poor and unbalanced diet, and it incredibly dangerous.  Being deficient in iodine for example, is the lading cause of brain damage, still births, and miscarriages.  Vitamin A deficiency can cause blindness in kids as well as night time blindness in women pregnant.  Iron deficiency anemia is the most common of micronutrient deficiencies and occurs when your body is not producing enough red blood cells.  Unless you have a documented deficiency however, you shouldn’t worry about any side effects from being micronutrient deficient.micro chart