How Much Should A Cocker Spaniel Weight At 6 Months 10 Steps to Reach Your Fitness Goals

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10 Steps to Reach Your Fitness Goals

Summer is fast approaching and the beaches will soon welcome bikinis and swimming trunks. Are you ready? Well, don’t worry. If you’re not ready to brave the throngs of people flocking to the beaches, here’s a plan to get you in shape.

Step #1 Start by setting your specific fitness goals

A. Make sure your goals are realistic. You can safely lose 1-2.5 pounds per week. So a realistic goal would be “I would like to lose 30 pounds by August 1, 2009. This would be a realistic goal.

Step #2 Set a realistic target date

A. Losing weight should be a long-term goal for a healthy lifestyle. Think about setting good nutrition and exercise habits that will last a lifetime.

B. Changing your lifestyle can be very stressful at first; stress levels increase when you add the weight of an unattainable goal. Setting unrealistic dates for weight loss can lead to frustration that makes you give up.

Step #3 Make sure your goals are your personal goals

A. Decide what you want yourself. Is it a life of improved overall fitness or lower blood pressure? Know that the goals you set for yourself are not a reflection of what others have set for you.

B. The pressure of starting a new program combined with the expectations of others can often be overwhelming. Only share your goals with people who you feel will encourage and support you. If you are in an environment where others do not support your efforts, DO NOT SHARE your goals with them. Misery loves company. So surround yourself with positive people.

Step #4 is simple. Write down your goals

A. Be creative with how you present your goals.

B.Find colorful paper to make your goals come true.

Step #5 Send your measurements and photos

A. Place your goals where you can see them daily. Tape your measurements to your fridge, bathroom door, office computer, workstation or car dashboard. Place your goals wherever you spend a lot of time.

B. Visualization is 8 times faster than auditory learning. Use visual stimuli that include photographs or the bikini/swimsuit you’ve been looking at.

Step #6 Plan your meals accordingly

A. Part of a good plan begins with today. Create a schedule that includes meal prep time.

B. Don’t use your schedule as an excuse to stop at the local fast food place for combo #1.

C. Never skip a meal. The most important meal of the day is breakfast. No, not Krispy Kremes and Starbucks, they are not a good way to start your day. Skipping meals during the day slows down your metabolism. When your metabolism slows down, your body burns fewer calories and thus stores unnecessary fat. The reality is that you need to eat healthy to safely lose weight.

Items to include. Items to exclude

Everything baked, grilled or fried Everything fried

Protein from chicken, or fish, tuna soda

Low-fat cottage cheese

Water, water and water juice

Whole grain bread White bread

Fresh steamed vegetables white rice

Olive oil butter

Egg whites tap water

Sweet potatoes

Bananas

Step #7 Write down your action plan (exercise)

A. To achieve your goal, you must have an action plan.

B. Decide what steps are necessary to reach your fitness goals.

C. OK, you’ve written your goals and nutrition plan. The next

Step is to plan your routine for movement. Cardiovascular activities may include

one or more of the following:

1. Briskly walking while pumping your arms as if running

2. Skipping rope

3. Walk-Run combination

4. Roller skates

5. Pilates, Yoga

6. Swimming

7. Cycling

8. Go for a walk with your dog

9. Jogging

10. Dance

Beginners 10-15 minutes

Between 20-30 minutes

Go forward 30-60 minutes

Step #8 Keys to your success

What you eat is 80 of your success rate. The other 20 percent is how you change your lifestyle to incorporate physical activities. Before starting an exercise routine, consult a doctor.

Step #9 Be patient

A. Ask yourself, how long did it take to gain weight? If you average More than 2-3 years, it is realistic that you have developed bad habits over time. So it will take at least 6 months to develop healthier habits.

B. Self-discipline and Follow Thru are the two hardest things to achieve when losing weight. Know that you will have good days and bad days, and some days in between. But reward yourself by knowing that you are doing something that you can pass on to your children: You and a healthy lifestyle.

Step #10 GET A GOOD START TODAY!

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