PLAN FOR WELLNESS SUCCESS

PLANNING IS IMPORTANT
Would you ever just "wing" your business??
Want or Wish or Create without a thought or a plan?

Probably not.
SO STOP "WINGING" YOUR HEALTH.

If you're serious about your wellness, PLAN FOR IT!

READY to PLAN??
-Write down your goals (short term 2weeks and long term 6-12 weeks)
- Write down why you want to reach these goals!
- Write down what's going to help you reach these goals!
- Write down what and who might keep you from reaching these goals!

MORE PLANNING...
- Plan your week:
Doctor's visit for physical?
Meet with a trainer. Join a fitness program or gym.
Designate a time each day for fitness (cardio, resistance, stretching)
Make a grocery list with foods you (and your family) all like (choose one ingredient foods)
- SHOP & CHOP & PREPARE (shop outside isles, chop up veggies & fruits and grill your meat)
Make it simple, buy one ingredient foods (such as apple, almond, broccoli, fish, whole grain rice.)
Read labels, if it has more than one ingredient, skip it!
- Each day, review your plan and pack your chopped/grilled foods to take with you.
- FITNESS! Get it done! Cardio, Resistance, Flexibility Training.
- Keep a daily diary/journal (write down everything! Fitness, foods, moods, emotions)
- At the end of the day, review your diary/journal and review your plan for tomorrow.
- At the end of the week, review your what you did and what you ate along with your goals.

REPEAT...

GOALS REACHED! SUCCESS!


One life my friends, ... live it up, live it well!

SOME LIKE IT FAST...

FAST FOOD - Not too many healthy options out there, SORRY AMERICA!! If you want to lower your cholesterol or blood pressure or even loose some inches you'll have to plan a little.

I'm the type of person that doesn't need a lot of decorations on my plate to make me happy. If you're like me you don't need the garnish or the chopped pecans either.

Here's a FAST and EASY lunch/dinner option:

TILAPIA (a bag of frozen Tilapia from Wamart is about $12 for 12-20 4oz filets). For my age and sex...I only need around 4-5oz of meat for my meal (you can check yours at http://www.mypyramidtracker.gov/).

It only takes about 5-8 minutes to cook the Tilapia in the microwave!! All you need is a bowl and a little water!!! (add garlic and/or lemon for flavor) Then COOK IT.


Add in these sides to make your lunch/dinner:

KALE
-add 1tsp of extra virgin olive oil and toss....then microwave for 15+ seconds.
(go for the leafy green veggies!)

WHOLE GRAIN BROWN RICE
(cook extra so you'll have it ready for your next few FAST meals!)


http://www.americanfitnesssport.com/


My favorite apps for iphone:
MyFood
My Fitness Pal

MELT AWAY FAT WHILE COOLING OFF

Scorching HOT weather...HEAT....and unstoppable perspiration - summers can big turn off when it comes to exercising.

Don't let the excessive heat diminish your motivation! Beat the heat by indulging in water aerobics. Not only is it fun, but it also enables you to lose weight efficiently. This is because aerobic water workouts mix pleasure and exercise.

Lasting around 45 minutes, this kind of aerobics exercise is mostly performed in chest deep water. It's a great opportunity for beginners to start exercising and for the advanced athlete to challenge their cardiovascular conditioning. The resistance of water gives strength and flexibility, leading to better muscular endurance and balance.

Here's some benefits Of Water Aerobics:

* less strain on the joints, back and torso
* increased endurance
* muscular endurance & tone
* Improved Flexibility
* Improved Cardio
* Calories lost
* Fat Reduced
* Cool/Non-sweat Atmosphere

Join me & other instructors at the Hilton Bella Harbor & Buffalo Creek Community Pool this summer.

Register Online at http://www.americanfitnesssport.com

MOTIVATION PUZZLE

SOLVE YOUR MOTIVATION PUZZLE

What's your fitness motivation?

Some thrive on competitions......some need a reward or consequence. Do you work out harder when your expected to......a class? a running club? a trainer? What about goals & tasks?? Do you do better when you have a plan and get organized? Is it acheivement or self satisfaction? WHAT IS IT THAT YOU ULTIMATLY WANT? Confidence? A medal? self respect?

Find what sparks your fitness motivation energy and go with it.

What drives you at work? Reward? Money? Self Purpose? What ever it is .....try the same motivation for your fitness.

IDEAS:
Set a vacation.....join a running club.....take a class .... get a trainer..... get a fitness planner......tell a friend what works for you .... get your measurements taken.......test your body fat........write down a short term and long term goal ......make a plan......read a fitness magazine.......go to a resort with fitness classes.........try on a swim suit.........start a fitness club.......get certified and teach fitness........workout with someone stronger than you...... register for an event or even 3 or 4 in a row........pick someone (your dog?) that needs your help and plan a routine for them.

Hows your fitness routine look 1 year from now?....or 5 or 10 years from now? What about when your 80 years old?

No matter what your motivation is.......Go with it. Either way, your changing your long-term goals and possibly motivating those around you in the process.

Inspiration for the Animation Engine

Just for today, I will try to live through this day only -- and not tackle my whole life problem at once. I can do some things for twelve hours that would appall me if I felt I had to keep them up for a life-time. Just for today, I will be happy. This assumes that what Abraham Lincoln said is true, that. "Most folks are about as happy as they make up their minds to be." Happiness is from within -- it is not a matter of externals. Just for today, I will adjust myself to what is and not try to adjust everything to my own desires. I will take my family, my business, and my luck as they come and fit myself to them. Just -for today, I will take care of my body. I will exercise it, care for it, and nourish it and not abuse it nor neglect it, so that it will be a perfect machine for my will. Just for today, I will try to strengthen my mind. I will study. I will learn something useful. I will not be a mental loafer all day. I will.read something that requires effort, thought and concentration. Just for today, I will.exercise my soul in three ways, to wit: (1) I will do somebody a good turn and not get found out. If anybody knows of it, it will not count. (2) I will do at least two things I don't want to do, just for exercise of will-power. (3) I will not show anyone that my feelings are hurt. They may be hurt, but today I will not show it. Just for today, I will be agreeable. I will look as well as I can, dress as becomingly as possible, talk low, act courteously, be liberal with praise, and criticize not one bit nor find fault with anything, and not try to regulate nor improve anyone. Just for today, I will have a program. I will write down just what I expect to do every hour. I may not follow it exactly, but I'll have it as a pattern to follow. It will save me from the two pests - HURRY and INDECISION. Just for today, I will have a quiet half-hour, all by myself, and relax. In this half-hour, some time, I will think of God, so as to get a little more perspective to my life. Just for today, I will be unafraid, especially I will not be afraid to be happy, to enjoy what is beautiful, to love and to believe that those I love, love me.

http://www.katinkahesselink.net/other/today.html