Setting Realistic Fitness Goals in 2013 

 

I am all for setting new goals each year. There has been a negative attitude towards "New Years Resolutions" and I would like to encourage you that setting one new goal and trying to get something to work towards is better than living and feeling nothing can change. When I look back each year I see I accomplished things on my list. I look forward each New Year's Eve to sitting down with my husband and going over how the year has gone, things that were accomplished and areas we need to work on.

My goals are usually small simple things that can make for better results. I think micro and not macro. I don't set huge goals like "lose 20 lbs this year" but focus on small things I can try to work on. This year I am pregnant, so I have had to adapt my goals to fit these new needs. I want to share with you my health goals for 2013, so you can see that no matter where you are on the fit spectrum, you can strive for something.

 

My Goals - 2013

 

  • Keep my 80 ounces of water intake up.  
  • Exercise 2-3 days per week.  
  • Take vitamins on a regular basis.  
  • Lower saturated fat in my family's diet. - Looking back this year, I have noticed red meat and cheese has been consumed more than last year.  
  • Don't have the 'I am eating for two" attitude, but stay within my requirements.  

 

Post Pregnancy Goals - 2013

 

  • After my 6 weeks post pardum check up, I am planning on walking at a steep incline with the baby after I drop my other kids off at school.  
  • Add in a weight training circuit to rebuilt what has been stretched out during pregnany.  
  • I will continue to drink my 80 ounces of water.  
  • Eat within my daily requirements for a mom who is breast feeding.

 

What are some small things you can change this year to end 2013 with visible changes?

 

Could it be adding in a walking or running routine? Here are two links to my Beginner's Walking and Runnning Guide. http://www.thefitgirls.com/beginning-walking-guide.aspx http://www.thefitgirls.com/beginning-runners-guide.aspx

 

Lowering Fat intake? We have a Nutrition Calculator that lets you play around with your fat, protein and carbohydrate percentages and shows you how many calories to consume  of each. http://www.thefitgirls.com/nutrition-calculator.aspx

 

Eating the right amount of calories? Our TDEE calculator is a great starting place to see how many calories you need to consume. (If you are wanting to lose weight,  you need to lower this amount by 300-500 each day to have a caloric deficit.) http://www.thefitgirls.com/tdee-calculator.aspx

 

Adding in weight training? Our new Exercise Library for registered members has over 75 exercises that are broken down into Beginner and Intermediate so you can find the right starting point. http://thefitgirls.com/Secure/Login.aspx?returnurl=http%3a%2f%2fthefitgirls.com%2fexercise-library.aspx

 

Coming in 2013, The Fit Girls will be offering a Calorie Tracking portion and Activity Tracking portion to the site, to better aid in reaching our fitness goals.

 

I am excited for 2013 and I hope you are, as well. Set your realistic goals and see what the year brings. Best of luck!

 

 

Thursday, January 3, 2013 8:51:00 AM

5 Salad Ideas 

 

 

Pear and Berry Spinach Salad

 

2-3 Cups Spinach

1/2 pear chopped

1/4 cup blueberries

1/4 cup strawberries

1/8 cup chopped walnuts

1/4 cup parmesan

2 tbs Kraft Raspberry Vinagrette

 

Kale Salad

 

2 cups kale chopped in processor

1/4 cup parsley

1/4 cup chopped yellow pepper

1/4 cup dried cranberries

1 tbs. cup sunflower seeds

1 tbs. pumpkin seeds

1/4 cup quinoa cooked

2 tbs Kraft Raspberry Vinagrette

 

Chicken Asian Salad

 

2 cups broccoli coleslaw

1/4 cup chopped chicken

1/4 scallions chopped

1/4 mushrooms chopped

1/4 shaved carrot

1/4 cup red pepper chopped

1/4 cup yellow pepper chopped

2 tbs. Kraft Asian Dressing

 

Red Onion and Broccoli Salad

 

2 cups broccoli chopped

1/4 red onion chopped

1/4 yellow pepper chopped

1/4 shaved carrot

1/4 turkey bacon chopped

2 tbs. Kraft Creamy Poppyseed Dressing

 

Spinach and Egg Salad

 

2-3 cups spinach

2 eggs cooked and chopped with yolk removed

1/4 chopped beets

1/4 cup cucumber chopped

1/4 cup tomatoes chopped

1/4 cup red pepper chopped

2 tbs. Kraft Italian Dressing

 

SHOPPING LIST

 

Dressings:

Kraft Raspberry Vinagrette

Kraft Asian Dressing

Kraft Creamy Poppyseed Dressing

 

Veggies:

1 bunch kale

1 bag spinach

1 head of broccoli

1 bag of broccoli coleslaw

parsley

1 yellow pepper

1 red pepper

mushrooms

2 carrots

scallions

1 beet

1 cucumber

1 tomato

 

Fruits:

1 pear

strawberries

blueberries

 

Proteins:

quinoa cooked

1 chicken breast

2 eggs

1/4 turkey bacon

 

Dried Goods:

1/4 cup walnuts

1/4 cup sunflower seeds

1/4 cup pumpkin seeds

1/4 cup dried cranberries

 

Dairy:

parmesan cheese

 

Sunday, September 30, 2012 4:45:00 PM

Hard Work - The Tamer of My Soul 

 

I am humbled by this great man who has inspired so many people in life. He started out as a young boy who lived on a dairy farm and his calling was realized at a young age. Through discipline he became a powerful encourager and evangalist. In his own words, "I could abandon myself enthusiastically to milking the cows, cleaning out the latrines and shoveling manure, not because they were pleasant jobs, certainly because sweaty labor held its own satisfaction." (JUST AS I AM - the autobiography of Billy Graham.)

 

How this great man lives out his life with honor.

 

I am inspired to get back up and dust myself off and be the woman I was created to be both in body and spirit. We take care of our things so that they will not decay. Let us take care of our bodies and our spirits in the same manner.

 

"Health not vanity."

 

Being healthy is my main goal so that one day I will not be old and stooped over but be a fun, loving,smiling, energetic elderly woman with a skip to my cane!

Wednesday, August 8, 2012 11:25:00 PM
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