Setting fitness goals can be tricky.  Life often "gets in the way…."  Try it the SMART way:

S -- Specific
M -- Measurable
A -- Action Plan
R -- Realistic
T -- Timed

It's that time of year, and we are all thinking ahead~what changes can I make for the better in 2014?  Well, when you are considering changing habits, remember three things: a cue, a routine, and a reward.

Often times we automatically perform a habit simply by the certain time of day, or when our surroundings change~that's the cue.  For example, do you eat more at a certain time of the day, to unwind and relax?  Consider whether you can unwind and relax simply by eating less and/or being with family instead, giving yourself a cup of tea instead.

There's so much to keep track of these days with recommended nutritional guidelines...Should you watch your carbs, fats, sugars or gluten?   Everything in moderation, of course but here are a few ideas for you with your nutrition:

Gluten is found in wheat, barley, flour and (some) oats and tends to bind up the system, increase inflammation and enhance fatigue.   Bottom line, do what's right for you, but you may want to eat fewer cereals, breads and pastas for a week and see how you feel!

This refers to the "three-dimensional breathing" we all need to do at least once a day (including myself!).  Take a huge breath in through the nose for 7 seconds, hold it for 7 seconds, and then release for 7 seconds.
'Great way to manage stress.  After all, the Holidays are right around the corner….
Namaste,

Yeah, that's what I said ~ "Do you feel a little "uptight," or stiff and crickety these days?  We've all been there.  Research shows that exercise is the best medicine for your joint stiffness.  According to Prevention magazine, "…exercise is the best thing for tender joints.  It builds muscle, stabilizes joints, promotes flexibility, and keeps your weight down."  For every extra pound of weight you carry, it exerts roughly 4 pounds on each knee!
 

"H.I.I.T" stands for "High Intensity Interval Training."  You will need it in your life if you want a quick, high energy, fat-burning workout that takes only 1/2 hour.
In that case, who doesn't need this?
Choose a workout you like to do:  walking, running, biking, indoor cycling, elliptical.  After a 3 minute warm up, go as fast as you can for 30 seconds, then recover for 2 minutes.  Repeat 10x.  Cool down and stretch for 5 more minutes.

Halloween!  Reeces, Kit Kats, Milky Ways, Snickers.  You stop into CVS for a quick bottle of shampoo and you find yourself staring at the front display.  Do you really have so many trick-or-treaters?  I know, I know, it may get the best of you--but remember we're all in this together!  Stay strong!  Save the Reeces for the kids and nibble on some dark chocolate….  Don't let those ghosts and goblins scare you!

November 1st also means the start of later Fall.  Dark mornings, darker evenings…and you want a cozy meal when you arrive home after a long day.  How do you fit in the healthy eating component to your life?  Time management, my friends.