April 27, 2024

Leading by Example: Twitter Must-Follow List!

December 30, 2012 By 1 Comment

What makes a good leader? What makes an effective mentor? What quality does a brilliant teacher or coach possess? Maybe it’s one who has lived a variety of experiences or overcome tremendous setbacks and challenges. Or perhaps it’s one who has traveled the path you’re wishing to travel. Or maybe it’s one who can see clearly where you’ve been and where you want to go. It could be someone who provides honest feedback and constructive criticism, all with an encouraging tone.

Whatever qualities you value most in a coach, you’ll find them in these Twitter leaders. Their words will inspire you, challenge you, encourage you and motivate you to try harder, dream bigger and believe in YOU. They are leaders, mentors and coaches inspiring healthy living.

Heath Your Way Online is proud to present our 2012 Twitter Must Follow List. On behalf of all fitness enthusiasts, THANK YOU for your words of wisdom and encouragement.

Heather Frey @SmashFit

Joy Bauer @joybauer

Bob Choat @BobChoat

Lori Shemek PhD, CNC @LoriShemek

Tera Busker @FitnessToGo

Susan Irby @thebikinichef

Hope Epton, ACSM HFS @SportyMomme

Maggie Ayre @MaggieAyre

Coach Kristie @KristieCranford

Keri Gans @kerigans

Nicole Burley @YourCoachNicole

MotivateHopeStrength @MotivateHope

Bethenny Frankel @Bethenny

Tanja Djelevic @LoudFitness

Team Runner For Life@TeamRunner4Life

Jerry Armstrong @endurancejer

Sarah Stanley @sarahstanley

Dr. Jennifer Ashton @DrJAshton

Alysa Bajenaru, RD @InspiredRD

Suzi Smart @BigPictureYYC

Amy C. Christensen @expandoutdoors

Jeannie @JeannieMGilbert

Jody Goldenfield @truth2beingfit

Kathy Smart @Smart_Kitchen

Rachael Roehmholdt @bemorehealthful

Mollie Millington @PtMollie

Royale Scuderi @RoyaleScuderi

Gen Levrant @PTGen

Sarah Bowen Shea @SBSOnTheRun

Gina & Steve @TheMostEpicTrip

MOMeo Magazine.com @MOMeo

Zachary Fiorido @ZacharyFiorido

Heather Mangieri @NutritionCheck

Charlene Ragsdale @CRagsdale

Deborah Lowther @KidsGummyMum

#runchat @therunchat

Harold L. Shaw @VetRunnah

Bart Yasso @BartYasso

Melanie Greenberg @DrMelanieG

Julie @PTrunningMomof4

Stress Free Kids @StressFreeKids

P Mark Taylor @Wise_Running

Working Mother @_workingmother_

Jessica Matthew @FitExpertJess

URHealth-URChoice @URHealthURChoic

Tanya Memme @Tanya_Memme

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Calorie-Conscious Cocktails! By Rachael Roehmholdt

December 29, 2012 By Leave a Comment

Do you have party-plans for New Years eve? Go ahead and celebrate the calender turning to 2013! Smart calorie choices will allow you to partake in the festivities without derailing your healthy living efforts. Toast the New Year with these figure-friendly celebratory cocktails!

 

 

Pomegranate Celebration Cocktail
Serves 1

•    1 oz pomegranate juice
•    3 oz chilled champagne (swap out club soda for champagne to turn this into a non-alcoholic beverage)
•    Pomegranate arils, optional for serving

1.    Pour the pomegranate juice into a champagne flute.
2.    Add the pomegranate arils, if using.
3.    Slowly add the champagne.
4.    Serve immediately.

Mulled Wine Sangria
Serves 8-10

•    1 bottle organic red wine, divided
•    1/3 cup organic sugar
•    1 tbsp cinnamon
•    ½ tbsp cloves
•    ½ tbsp ginger
•    ½ tsp nutmeg
•    1 orange, cut into wedges
•    Orange slices or cinnamon sticks, for serving
•    1 ½ cups club soda

1.    Combine 1 cup red wine, sugar, and spices in a small saucepan. Bring to a simmer.
2.    Cook 5 minutes. Remove from heat and cool.
3.    Strain the mixture to remove cloves.
4.    Pour mixture into a pitcher. Add remaining wine and orange wedges.
5.    Chill in the refrigerator for at least one hour.
6.    Add club soda immediately before serving. Serve with fresh orange slices or cinnamon sticks.

Cranberry Ginger Sparkling Punch
Serves 4-6

•    1-12 oz bag fresh cranberries
•    2 cups water
•    1-inch piece fresh ginger, roughly chopped
•    1/3 cup agave nectar
•    4 cups club soda
•    Orange slices, optional for serving

1.    Place cranberries, water, and chopped ginger in a food processor. Process until cranberries are chopped and the mixture is well combined.
2.    Transfer mixture to a bowl and add club soda.
3.    Place bowl in the refrigerator to steep for at least one hour.
4.    Strain the mixture to get rid of any large pieces of cranberry or ginger. Add agave nectar to taste.
5.    Serve with fresh orange slices.

Want to indulge but keep your celebratory cocktails on the healthy track? Use these three tips to guide you when making your drink decisions.

1. Lighten up drinks with seltzer water.

So many of the calories and sugar that make cocktails less than healthy can be found in the mixers you choose, not the alcohol itself. Swap out half the amount of mixer with seltzer water to still get the same flavor but with less sugar.

2. When it comes to mixers, choose freshly squeezed fruit juices over sugary sodas.

When making drinks at home, always opt for more natural options over processed ones to get the most nutrients out of them. You’ll get the added benefit of vitamins and nutrients from the fresh juices while sipping on your cocktail.

3. Stick to natural sweeteners over refined ones.

If your cocktail of choice calls for simple syrup, thin out honey or agave nectar with water to create a healthier replacement in your drinks. The natural sugars won’t spike your blood sugar like refined white sugar, and will give you the added benefit of vitamins and minerals.

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.

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Stick to it in 2013! Written by Brett Klika

December 27, 2012 By Leave a Comment

GO GREEN AND GET FIT! This article is sponsored by AC4 Fitness. AC4Fitness is a neighborhood style health club specializing in strength training and cardio-equipment along with 24/7 access for members. That’s right, as an AC4 Fitness member you receive your own key allowing you to workout at any time that is best for you! And as featured in the LA Times, AC4 Fitness is a showcase for cardio-equipment that produces rather than uses electrical energy. Every time you exercise on an Elliptical your human power is fed into the electrical grid. Taking care of the environment while taking care of yourself just seems like a smart thing to do. And as a membership option you may also enjoy HydroMassage, Tanning, and Wi-Fi—all in a non-competitive, and clean environment with No Sales People. If you’re looking for an alternative health club that is: Simple – Affordable – Comfortable – Convenient – AND A LITTLE GREEN, give AC4 Fitness a look.You won’t be disappointed. Check out our modest membership fees and “paperless” enrollment process at www.AC4Fitness.com or visit us at 52 N Fairview Ave., Goleta, CA.

Stick to it in 2013!
Written by Brett Klika C.S.C.S.

Good resolutions are simply checks that people draw on a bank where they have no account.  ~Oscar Wilde

Ahh, The NewYear’s resolution. It’s often a little white lie we tell ourselves to paint a picture of hope, change, and a flat stomach for the year to come. It’s not that we’re dishonest. It’s not that we don’t really WANT change, we just don’t know how to stick to a program.

The above dilemma is why more than 50% of people who begin a workout plan in the New Year find their way back to the couch within six months.  The notion of “working out every day” looks good on paper in December but as the reality of time, energy, and motivation set in, the idea loses its sizzle by summer.

Do you find yourself in this same predicament year after year with diet and exercise? If so, let’s make a change in 2013.

Here are 5 tips to help you stick to your program in 2013.

Instead of just writing your resolution, write why you are making that resolution.
If there is a strong enough “why” we can make anything happen. If there was a $100 in the middle of a busy freeway, would you run out to get it? Probably not. What if a loved one was trapped in the middle of that freeway? It would probably change your motivation.  Your “why” for behavior got stronger!

If exercise is your plan, why? What will exercise do for you physically, mentally, and emotionally? What are the ramifications if you don’t succeed?

Find activities you enjoy.
Regardless of what the media marketing machine tells you, there is no “one” best way for everyone to exercise. Odds are, there are activities you enjoy doing more than others.  Do activities you enjoy (or dread less) and do them frequently. Don’t set yourself up for failure by resolving to do something you hate doing.

Get an “accountabilabuddy.”
Research has shown that you are more than twice as likely to exercise if you do the program with someone else. Why? Accountability!  It’s a lot harder to sleep through that alarm when you know a friend is waiting for you at the gym.

If you’re having a tough time finding a friend to commit, a personal trainer is a probably the most effective option there is for building accountability and expertise into a program.

Set realistic and specific goals.
Goals are easy to write. They are much more difficult to fulfill. Instead of saying you want to “lose 60 pounds by not eating any junk food and exercising every day”, you may want to be more specific and realistic. While 60 pounds may be your big goal, you can start with 10. If you currently don’t exercise at all, aim for 2 days per week and 30 minute workouts. If your diet is poor, make some subtle adjustments like “no sugary drinks Monday through Friday.”

These goals are more attainable and will deliver you increments of success. You can always build on them!

Exercise at the same time every day.
If you wait to “find the time” to exercise, it’s not going to happen. You need to make the time and build in a portion of your day reserved for exercise. For most people, first thing in the morning is the time of day they can control. Even those who claim to “not be morning people” eventually come to enjoy the uninterrupted solace of morning.

If it’s not the morning, create a time such as your lunch break, or on the way home from work, where you can commit to getting fit!

Exercise these tips as you’re committing to health and fitness in 2013!

This article is written by Brett Klika. Brett Klika C.S.C.S., author of “The Underground Workout Manual- Exercise and Fat Loss in the Real World” (www.undergroundworkoutmanual.com) is a world renowned human performance specialist, motivational speaker, author, and educator. In his 15 year career, Brett has accrued more than 20,000 hours of training with youth, athletes, executives, and everyday people. He uses this knowledge and experience to motivate individuals and audiences around the world through his writing, speaking, DVD’s, and free blog. To try the Underground Workout Manual for FREE and check out his blog, visit www.brettklika.com.

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High Fiber Black Bean Chili by Kathy Smart

December 24, 2012 By Leave a Comment

High Fiber Black Bean Chili

SERVES: 4
Dark and tasty, black beans are 22% protein and are high in fiber.  Black beans make an excellent low fat protein source addition to any meal.  This recipe tastes summer like with the fresh cilantro and sweet corn.

 

Ingredients:
½ large Spanish onion chopped fine
2 chopped cloves of garlic
1 diced green pepper
1 15 oz can of drained black beans
1/2 cup frozen corn kernels
1 cup of chicken or vegetable broth
2 tablespoons of cumin
2 tablespoons of chilli powder
1 tablespoons of Italian seasoning
1 can of V8 juice
1 tablespoon of olive oil
½ tsp sea salt
½ tsp black pepper
¼ cup of chopped fresh cilantro

Directions:
Sauté onion, garlic, and green pepper in olive oil in medium soup pot over medium heat for 5 minutes stirring frequently.  Add beans, corn, broth, V8 juice, and spices and simmer for 15 minutes. Add cilantro and garnish and season with salt and pepper to taste.
Serve heated with whole-wheat bun or tortilla. Enjoy!

Health Statistics:
Dairy Free
Vegetarian/ Vegan
Easy to Make
High Fiber
Gluten and Wheat free
No added refined sugars

This recipe is contributed by Kathy Smart. Kathy’s NEW Cookbook is now available via www.livethesmartway.com (30 new recipes and 20 more pages of info!)

Kathy Smart is a TV Host, Chef and Nutritionist of “Live The Smart Way” TV show~ North America’s first Gluten Free TV Cooking Show, Best Selling Author, North America’s Gluten Free Expert, Media Personality, Nutritionist, Chef and Personal Trainer, Recipient of “Eat Right Award” in the Health Leadership Award. For more information, go to www.LiveTheSmartWay.com. Or follow Kathy via Twitter: Smart_Kitchen and Facebook: Live The Smart Way

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Are you on the Party-Circuit?

December 21, 2012 By Leave a Comment

Party Healthy Eating Check-List

Going to a holiday party? You enter the party and come to a huge table with lovely nutritional choices, as well as some not-so-nutritional choices. What do you do? It really is easy to choose foods that will support your healthy living goals! Forego the standard chips and heavy dip, cookies and candies in favor of these expert recommended figure-friendly healthy and flavorful foods. Check out these recommendations by Keri Gans, MS, RD, CDN.  Next time you find yourself standing at a party table crowded with a variety of food choices, you’ll be prepared and empowered with your healthy go-to expert list.

Healthy Holiday-Party Choices:

Shrimp cocktail
Hummus & raw veggies
Cheese. Stick to serving size of 4 playing dice. Enjoy with whole grain crackers
Nuts. (Again watch serving size — no more than 1ounce = a shot glass)
Smoked salmon on cucumber squares
Tuna tartar with avocado
California roll
Chicken skewers

Be mindful to still limit portions of above — because even though healthy choices — if all is consumed at once, the calories will add up.

Keri Gans, MS, RD, CDN, Nutritionist in Private Practice in NYC, Media Spokesperson and Author of The Small Change Diet (Gallery, March 2011) For more information, www.kerigansnutrition.com. Follow Keri on Twitter @kerigans and join her Facebook community via www.facebook.com/TheSmallChangeDiet

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Introducing your Child to Running written by Hope Epton

December 20, 2012 By Leave a Comment

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Introducing Your Child to Running written by Hope Epton

It seems as if we are waiting forever for our little ones to crawl, walk and eventually run. Once they start, it’s almost impossible to keep them contained. I don’t know about you but there are still times when I see my 2-year-old running, and inside I am cringing, waiting to see if she stops without a face plant.

I started running when I joined the Army at 17, so for 20 years I’ve been pounding the pavement (and occasional trail) for both physical as well as mental health.  If you are passionate about running as I am, you may dream of the day your youngster wants to emulate you. If or when that day comes, you may, as I did, tear up when they ask you for a pair of shoes, specifically for running. About a year or so ago my now 17 year old told me he was going to go out for the track team. I was beyond excited, and still wondered – what took him so long?

So how do you get your child involved in running?

Set the Example: The first step in introducing your child to running can be a simple as being an example. If your child takes an interest in running, why not bring them along? A trip to the track or even a park with a running path, for a short distance run may be empowering and build confidence. Over time, if they stay interested, you can add to the distance. Now, not all kids are going to want to continue to run, some may try it and find it’s not for them, remember to encourage without pressuring.

Make it Fun:  This Thanksgiving I registered my two year old for her first “tot trot”. Sure, it was only 50 yards, but lets face it, that is about her attention span. The important thing at this stage is exposure. Remember the days of kickball or Red Light – Green Light? Most kids don’t realize how much they run just playing, which is where activity habits are formed.  Find a local race or create your own event in your neighborhood. Keeping the atmosphere light and playful may just bud their interest in running purposefully. My son and I did a mud run together, and that I believe is what sparked his interest in running.

Attend a Kids Clinic: If your child is between 4-12 perhaps your local running club/group has a kids running clinic. I helped coach a kid’s clinic two summers ago and it was a lot of fun. Your child can get the basics, building a foundation for safe running. It also helps them meet other children with the same interests.

This article is written by Hope Epton. ACSM Certified Health Fitness Specialist. Follow Hope on her blog at http://SportyMom.me. Or via her facebook page http://facebook.com/SportyMomme, twitter http://twitter.com/SportyMomme or pinterest, http://pinterest.com/SportyMomme

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The Fountain of Youth by Daphne Haddock

December 19, 2012 By Leave a Comment

3 Steps to Optimizing Your Exercise Program

Optimize your fitness program and incorporate the following 3 types of training to continue to look and feel young:
• Strength Training
• Interval Training
• Flexibility Training through Yoga

Strength Training:

Prevent the age related decline in muscle mass through strength training. If you are inexperienced, incorporate weight training with a personal trainer to insure proper form and to avoid injury. Strength training will increase muscle mass and boost metabolic rate. By boosting your metabolic rate, you will also be burning more calories at rest or sleeping. Incorporating strength training 2-3 times per week is ideal.

Interval training:

Interval training is the most efficient type of aerobic training. It is a short burst of a high intensity exercise followed by a longer period of a lower intensity exercise. Interval training forces your body to use more oxygen and burn more calories. The increase use of oxygen will also boost detoxification in your body.  Combine interval training with your 2-3 strength workouts per week.

Here is an example of a simple interval workout:

Step 1:

Start by jogging or cycling for 5 minutes at a 50% effort.

Step 2:

Run or cycle for 60 seconds at about 90% of your all out effort.

Step 3:

Finish the steps by slowing down to 60% effort for 90 seconds.

Repeat Step 2 and 3 –5 times then finish with a 5 minute cool down at a 50% effort rate.

Flexibility training:

Flexibility training is often overlooked in one’s exercise program, but integrating it will help improve your overall performance. A great way to add flexibility training to your program is to incorporate an hour of yoga a week into your exercise routine. This will help your body remain flexible and agile. Staying flexible will reduce your potential for injury. Yoga is also great for reducing stress and boosting relaxation.

Incorporate those 3 steps into your workout routine to keep looking and feeling young! Be sure to obtain medical clearance before beginning any exercise program.

Written by Daphne Haddock / Nutrition and Yoga coach with www.PersonalPepper.Com.

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No-Fuss Cooking!

December 18, 2012 By Leave a Comment

Way back in your kitchen cabinet, behind the blender that stopped working a few years ago, sits a super-easy, super-healthy appliance you’ve forgotten about…the Crock Pot! Revisit this oldie but goodie, no fuss healthy mode of cooking!  Simply drop in the ingredients, turn it on and go! Come back to a healthy, well-balanced, hot, ready to go meal for the whole family!

Try the following crock pot recipes by Rachael Roehmholdt.

 

Crock Pot Steel Cut Oats
Serves 6

Ingredients
•    1 cup steel cut oats
•    4 cups water
•    1 mashed banana or 1 chopped apple or 1 cup pumpkin puree
•    ¼ cup raisins or other dried fruit (optional)
•    1/2 tbsp cinnamon
•    1 tsp vanilla extract

Directions
1.    Combine all ingredients in a crock pot.
2.    Cook on low for 7-8 hours.
3.    Stir completely before dishing up.
4.    Sweeten with a teaspoon or two of raw honey or maple syrup.

Veggie Lentil Stew
Serves 6

Ingredients
•    1 onion
•    1 clove garlic
•    2 cups red lentils
•    1 can garbanzo beans
•    1 15-oz can diced tomatoes
•    5 cups water (can also use vegetable or chicken broth)
•    1 tbsp curry powder
•    ½ tsp cumin
•    1 tsp cinnamon
•    1 tsp oregano
•    1 sweet potato
•    salt and pepper

Directions
1.    Peel and chop the onion and sweet potato. Mince the garlic.
2.    Drain and rinse the canned garbanzo beans.
3.    Combine all ingredients in crock pot.
4.    Cook on low for 7-8 hours.
5.    Serve with cooked brown rice.

Ham, Bean & Green Soup
Serves 6

Ingredients
•    2 cups diced organic ham
•    1 onion
•    2 cloves garlic
•    1 sweet potato
•    2 cups cooked white beans (can also use canned beans –drain and rinse first)
•    1-10 oz package frozen spinach
•    4 cups chicken broth
•    2 cups water
•    1 bay leaf
•    ¼ tsp nutmeg
•    salt and pepper

Directions
1.    Peel and chop the onion and sweet potato. Mince the garlic.
2.    Combine all ingredients in crock pot.
3.    Cook on low for 7-8 hours.
4.    Remove bay leaf before serving.

Sausage, Kale & Potato Soup
Serves 6

Ingredients
•    1 onion
•    2 cloves garlic
•    3 leaves kale
•    2 russet potatoes
•    2 organic chicken-apple sausages
•    1 bay leaf
•    1 tsp oregano
•    salt and pepper

Directions
1.    Peel and chop the onion and potatoes. Mince the garlic. Remove the kale leaves from their stems and chop. Dice the sausages.
2.    Combine all ingredients in crock pot.
3.    Cook on low for 7-8 hours.
4.    Remove bay leaf before serving.

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.

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Skin Protection…in a Stick!

December 14, 2012 By Leave a Comment

Cutting-edge, affordable skin protection, all in an easy-to-carry stick!

Product Review: This product is worth learning about to consider implementing as a part of your health and wellness regime:

Camille, creator of Surf-Her Skincare, launched a revolutionary sun protection product in March of this year. This is a “unique and one of a kind product” Camille says. “I created this product as a response to fellow surfers and athletes everywhere. We wanted to have stronger more portable sunscreen that can be used in the water.” She continues. Her friends in the surf community specifically requested a product to fight off free radicals that cause premature aging and precancerous skin conditions due to environmental stress. Enter, Surf~ Sol Nano Stick SPF 30! http://www.camillethedayspa.com/shop/featured/nano-stick-spf-30

Where do we need to reduce sun damage and minimize the risk of skin cancer most? Our entire face, lips, ears and around our eyes! “The Nano Stick is a 4 in 1 sunscreen!” Camille shares, “it offers a hydrating formula that prevents dryness and the breakdown of collagen. It’s non-irritating to our skin and can be used around the eyes. It offers high level antioxidants to prevent skin free-radical damage. And it also protects against UVA and UVB rays.” The advanced formula has the newest nano-technology together with rich antioxidant packed chocolate, B-Carotene and Vitamin E to moisturize skin while it protects. Camille explains, “the formula is unique in the way we blend natural sunscreen together with moisturizing base and anti-oxidants.”

Users love that the Nano Stick has a slight tint so it easily blends into any skin tone. Camille’s fans also rave that it can be applied around the eyes without stinging, and because it’s small and portable, the stick can be easily slipped into wetsuit or board shorts for further application. Debra Trauntvein, a competitive surfer, is a big fan of Camille’s products, and especially the Nano Stick. She touts,  “it smells great and goes on smooth. Lasts even after a 3 hour surf session!”

Camille has been in the personal care business for the past 30 years in the skin and hair care industry. She is also been a surfer for over 40 years, so who better to design skincare and sun protection products than an expert who knows its requirements first-hand! “Over the course of many years my clients have asked me to develop products that, plus protect the skin and hair from the damaging effects of the sun. Responding to the needs of my clientele and friends, I have created the Surf-her Skin Care & Surf~ Sol Sunscreens.” And now, we can all reap the benefits of her latest contribution to the skincare and athletic world, Surf~ Sol Nano Stick SPF 30!

“We are excited to offer a great price for a product that has so many wonderful ingredients.” Camille says. Check out all of Camille’s Surf-Her products, available online at: www.surfherskincare.com, and just in time for the holidays!

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New Year’s Healthy Living Prep by Maggie Ayre

December 11, 2012 By Leave a Comment

The New Year is a perfect time for trying something new. Unfortunately however, all too often our New Years Resolutions are set up to fail. The reason why is we tend to go over the top with our goals. For example:

 

  • Go to the gym EVERY day in January
  • ONLY eat fruit for breakfast
  • Eat 23 portions of fruit and vegetables EVERY day

You get the idea. Often our goals are simply unrealistic. Then as soon as we “fail” we go back to our old habits.

The good news is, there is a better way! Instead of focusing on what you’re going to do focus on what you want to achieve. For example:

  • Drop a dress size by February 1st
  • Be able to run a mile by 20th January
  • Get fit for skiing by half term

Each time you go to the gym or eat healthy, your actions will be a small step to achieving your goal.

Miss a single exercise session or eat an unhealthy snack? It doesn’t put you right back to square one all! It does mean however, that you’ll have to work a bit harder to keep on track.

The important thing is to choose the right goal!  It’s got to be something that means something to YOU. For example, as a teen I often joined my friends on a diet or exercise regime but I never stuck to it.  It was their goal, not mine. Here’s the bottom line:

Choose carefully.  What do you want to achieve in 2013?

Answer these questions:

  • If you could be the very best version of yourself what would you look like? What would you be capable of? What would you do?
  • What one step can you take in January 2013 to move towards becoming this person?

This single step should form the basis for your first goal.

When could you accomplish this by?  This should become your end date.  If your end date is further than 6 weeks into the New Year you need to set a mini-goal or mile stone along the way.

For example, my goal may be to be a size 10.  If I am currently a size 16 this will take longer than 6 weeks to achieve.  What could I achieve in 6 weeks?  If I work really hard I could drop 2 dress sizes but a more realistic goal would be to be a size 14 by 31st January and a size 12 by 28th February.

The next step is to decide how to achieve your goal.  In this example I might decide to snack only on fruit and only drink water whilst making sure I do 60 minutes activity everyday and 30 minutes of higher intensity activity 3 times a week.

What will your goals be for January 2013? Leave a comment and share your goal. Decide and commit!

Maggie Ayre is the UKs leading Fitness Coach for Teen Girls.As well as one-to-one and small group nutrition and fitness work with teens she has developed the 3G Program designed to be run at schools as part of the PE curriculum. She also offers mentoring for PE departments on how to re-engage teen girls with PE and has recently published her third book; “Nutrition for Exam Success – A Parent’s Guide” which is now available as a Kindle and paperback at Amazon. Maggie may be reached via www.maggieayre.com, www.nutritionplansforteens.com, www.femalefitnessrevolution.com

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