Set Your Goals and CRUSH Them and then Set Goals Again

So often people say they want to lose weight, give a halfhearted effort to do so and give up after not achieving immediate results. I’m here to tell you two things, two things I’ve been saying since the beginning of this blog and that I will continue to say until the end of time:

1. This is a healthy LIFESTYLE change, it will not happen overnight, not in a week or even in a month. This change is something that you are going to have to consciously work at every single day. And any day that you may have a setback, you work at it again the very next day. Losing weight is no easy feat but once you reach your goals it could quite possibly be the most rewarding experience you’ll ever feel because of the many benefits. One simply being the fact that you’re going to look hot and feel amazing.
2. You have to, let me reiterate, HAVE TO set SMART goals and then CRUSH those SMART goals. I’ve stated in previous blogs what exactly a SMART goal is, but I will re-explain here.
   1. A SMART goal is something that is
      1. Specific… i.e. I want to lose 10lbs
      2. Measurable…i.e. You can measure losing 10lbs by having a starting weight and subtracting each pound that you will lose
      3. Attainable…i.e. I want to lose 10lbs in 3 months. This is something that is physically achievable.
      4. Realistic or Relevant… i.e. I will work out x amount of times a week to lose 10 lbs.
      5.  Time bound…i.e. I want to lose 10 lbs in 3 months

       

   2. What I find so often is people just state their goal as, “I want to lose weight.” But with a SMART goal it’ll look more like, I want to lose 10 lbs in 3 months by exercising at least 3 times a week for 1 hour each day. I will also meal prep every Sunday for the entire week to help with healthy eating. I will start on January 1 and will measure through March 1.
   3. This may seem like a bit much, but I guarantee you, when you’re working towards something, a specific goal, it becomes much easier and much more likely that you will reach your goal. This is because of the fact that you set a deadline, instead of an open ended “hope” and you know EXACTLY what you’re working towards, again instead of open-endedness.

Again, losing weight is not easy, especially in the beginning of your journey but you have to go about your goal in a SMART way. Set your goal and once you reach your goal, adjust it and keep pushing forward. Everyone has different reasons for wanting to lose weight or different things that motivate them, so always tailor your goal to you and adjust your goal as your needs/wants/preferences change. And don’t become stagnant or content, continue to grow and challenge yourself…remember there’s levels to this healthy lifestyle journey.

Keeping It Up & Keeping It Off

Life and adulthood tends to take you by storm, like completely rip through your life, leaving you tossing and turning in the balance….but that’s no excuse to, let’s say, let yourself go.

Relocating to the food mecca of the world, the city that never sleeps, the overly crowded concrete jungle that is New York City, I knew maintaining my weight loss and workout regime that I had developed while in Massachusetts would be difficult but not impossible. Why work so hard to let it all go? So I didn’t…let it all go that is!

I’ve been in New York for almost 10 months now and all of the delicious food options never cease to amaze me. Rather than punish myself, I work each food type into one of my weekly cheat days,which I usually try to keep to Fridays. As I’ve said in numerous posts before, planning is the key to everything. Some of the wealthiest people in the world plan out literally every dollar they will spend, invest, save, etc. for months or even years in advance, and that’s how they stay wealthy. Well, let’s use that concept, lets plan out every calorie we will intake, but in our case, we can stick to planning for a week!

Meal Prep!!! Meal prep for your breakfast, for your lunch, dinner, snacks and even drinks! We waste so many calories because we’re unprepared and our hunger catches us off guard. The way I’ve managed to maintain my weight loss is preparing for those moments. I pack a snack bag and all of my food all of the time, which saves me money and empty calories. I can not say it enough, meal prep! I even have healthy snacks for when I am vacationing, because that is still no time to let it all go!

Maintaining a healthy diet has  had its difficulties, but my biggest challenge has definitely been working out. I failed to mention that I work for one of the largest salty snack providers in the world, PepsiCo | Frito Lay Division, so I’m constantly surrounded by chips, like literally 12 hours a day sometimes. The issue isn’t the chips usually, its more so the 12 hour  work days that leave me too exhausted to even think about walking to my nearest Planet Fitness. But just as important as it is for me to plan out my meals, I also plan out my workout days. I make it a point to workout at least 3x a week for at least 45 minutes to an hour. I always make sure to get some form of cardio in, but also like to get some weight lifting accomplished.

Weight loss isn’t easy, but it becomes easier when you develop a routine and make it a habit. Constant meal prep and a discipline of working out at least 3x a week has allowed me to enjoy the many cuisines of NY and many happy hours, but to also maintain the figure that I worked so hard on

For those looking for help or for somewhere to start:

1. Set a goal and Create a Plan!
   1. How much weight do you want to lose? Do you just want to tone? How many days will you workout? What day will you meal prep? Where will you workout? When? For how long?
2. Execute!
   1. Workout! Eat Right! Meal Prep! Drink that Water! Relax! Stick to your plan but always challenge yourself!

Losing the weight is half of the battle, and keeping it off is the other half. But through perseverance and doing it right the first time (making it a healthy lifestyle not a diet fad) it just becomes second nature to continue doing the things you’re already used to doing.

Spring in NY 2016…still keeping off the weight and enjoying tight fitted clothing!

Working out with a twist -Zumba 

Going to the gym isn’t the only way to work up a sweat! Organized classes such as Zumba or even yoga can be a great way to break up your normal routine and add a bit of spice to your workouts!

Though, I love going to the gym and doing my own workout at my own pace, I love doing group classes, it challenges you to keep up with the group and to push yourself! A friend of mine, and fellow Penn State Alum, Molly W., started teaching Zumba classes and convinced me to attend. Though this was not my first time participating in a Zumba course, it was a refreshing change from my usual routine.

For those who may not know, Zumba is a dance exercise class and is a ton of fun, works up a sweat and can really help you to drop some inches. Molly, spices up her classes by having theme nights, my favorite of which has been ‘Beyoncé Zumba’,  for obvious reasons.

Find a local club or organization that has organized classes or even get a group of your friends together and have your own class! As long as you’re getting up and moving, you’re doing better than the person on the couch and you’re headed in the right direction!

One of FAVORITE ways to get a workout in at home is to plug in my Wii and play Michael Jackson’s Dance game, if you put your all into it, your heart will be pumping and you’ll definitely break a sweat!

Check out your local gym to see if they offer classes, if so sign up! If not, do workouts at home by finding a Zumba video on Youtube! Whatever you do, get moving!