Part 3: How to Smash Your 2019 Nutrition Goals

 

 

So, I gave you some time off last week from having to think too hard 🙂 But, I am coming back at you with a vengeance today. This week we are finishing up your favorite topic – good ol’ goal setting. So, grab your nutrition goals that you have been working on so diligently and let’s get to work! 

 

To clarify once again these are the five key steps to goal setting to ensure your success. If you are coming in late to the game and want to revisit the first two steps of nutrition goal setting click here to read Part 1 of How to Crush your Nutrition Goals and click here to read Part 2 of How to Crush your Nutrition Goals.  

 

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Consequently, this week we are tackling # 3: Create an effective monitoring tool # 4: Execute your goals like the champ you are and # 5: Assess your goals at regular intervals

 

 

#3 – Create an effective monitoring tool

 

So, you let’s recap. In short, so far we have helped you clearly define your S.M.A.R.T nutrition goals. Next we helped you set a realistic game plan. However, now you need an effective tool to monitor these goals.

 

You have heard the saying, “What gets measured, gets managed.” Well my friends, this certainly applies to setting nutrition goals. Pick a ‘tool’ – any ‘tool’ to manage your goals.

 

 

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Below are examples of tools to help monitor and track your progress towards your nutrition goals. Please note depending upon what your personal nutrition or exercise goal is not all these tools may be applicable. I provide them just to demonstrate the various ways in which you can track your success.

 

  • A FREE tracking app like ‘My Fitness Pal, Lose It or Sparkpeople
  • An exercise journal
  • A food journal
  • Physical body assessments like body fat percentages as well as waist, hip, bust and bicep measurements
  • A real, live person to report your successes to weekly (like an accountability buddy!)
  • An exercise tracking device like an iwatch or fitbit
  • Before and after pictures
  • Lab values
  • Performance markers like amount of weight lifted, time trials, Vo2Max, ect.

 

Notice many of them are by no means fancy. But all of them get the job done. However, keep in mind the best monitoring tool is the one you are likely to consistently use.

 

I am old-school and use a good old fashion journal. For some reason I feel much more comfortable writing my goals down.

 

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But you may find that boring and rather log your food or nutrition in an app. Whatever you choose – just stick with it!

 

#4 – Execute your goals like the champ you are

 

Just. Do. It. In order to be successful with your goals, you need to be 110 % committed to taking action. Talk is cheap.  And just like Benjamin Franklin once said Well done is better than well said.”  I don’t think anyone can argue with that.

 

So, put on your blinders. Get comfortable being uncomfortable and just do it. Pull out your goals each every morning and every night. Focus on what is important NOW! Because I hate to be the bearer of bad news but If you don’t prioritize your goals and life for that matter – someone else will.  

 

#5 – Assess your goals at regular intervals

 

Remember your nutrition and exercise goals are not carved in stone. In other words, they should be dynamic and evolving in nature. Therefore, it is important to revisit them at regular intervals and make sure they are serving you. Here are some questions to ask yourself when assessing your goals:

 

  • Am I happy with my progress? Yes? No? Why?
  • What am I most proud of and why?
  • What do I need to be doing differently to ensure my continued success?
  • What are repeated barriers that are standing in my way to succeeding? How can I bullet-proof them?
  • How can I  high-five myself for a job well done?
  • What is the next behavior I want to tackle and why?

 

My new favorite quote is from the book You are a Badass by Jen Sincero. I think it pretty much sums up goal setting perfectly, “There is nothing as unstoppable as a freight train full of fuck-yeahs.”

 

 

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In conclusion, hone your goal setting skills, take your health seriously, DO what you need to be successful, invest in yourself, practice your ass off, fail, fall down, but above all get right back up. Repeat 🙂

 

 

Hugs & High Fives,

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P.S. Having a hard time getting back up? Heck we have all been there! Feel free to reach out to the dietitians at The Plano Program to set up a consult to help get you on track to where you want to be going.

 

P.P.S. Love yourself – you are capable of anything.

Amy’s Number One Resource for Meal Prep

SO if you know me at all – you know that I love to cook! Therefore, it is no surprise that one of my favorite websites is called The Kitchn. If you have not checked it out it is a fun website geared towards the home cook. They offer articles on everything from cool new gadgets to Whole-30 compliant recipes. It is a food dork’s black hole. Therefore, please be warned you can really get lost on the site 🙂 Most importantly, their latest and greatest resource? A weekly newsletter aimed at

healthy meal prep.

Sign. Me. Up.

 

In January of this year The Kitchn started offering a FREE Meal Prep Newsletter in which they send out a weekly email that features doable plans and helpful recipes so you can prep, cook, and eat for the week ahead. The best part – they think of the healthy recipes so you don’t have to.
meal prep

Free newsletter with healthy meal prep options? Sign me up!

Most importantly did I mention this newsletter is FREE – delivered straight to your inbox 🙂 If that is not a win – then I don’t know what is.

 

You Know YOU Wanna

 

Above all in my heart of hearts, I honestly feel like most people want to eat healthy. However, I also feel like most people don’t take the time to do the necessary things to set themselves up to succeed – like meal prep. Call it laziness. Call lack of focus. Call it whatever you want. Most people have solid nutrition goals – they just choose NOT to make them a priority.

meal prep

Photo credit: Wooden Earth Cutlery

A couple of weeks ago we talked about the importance of goal setting. We actually used the example of meal prep. If you need a little refresher on goal setting click here for the full details. Success means not only shopping for the right foods but also engaging in meal prep. Furthermore, I think this quote pretty much sums up successful meal prep.

 “Success is where preparation and opportunity meet.” — Bobby Unser

Therefore,  when you and your family are 50 shades of “hangry” there is awesome, tasty, healthy food available.

 

Just Do It

 

So I encourage you to sign up for this newsletter. I think it could be very helpful. A resource like this has the potential to provides SO many things – inspiration, focus, motivation and even a definitive answer for the age old question, “What’s for dinner?”  And after all, who does not want to learn how to cook fast, shop smart, and eat well? I know this chick does!

Need Additional Inspiration?

 

Sorry there is no other way to put it. I am a Pinterest whore. I simply ♥ Pinterest.

mela prep

Sometimes I just want to look at pretty food. Is that too much to ask?

 

So if you need a little ‘pick me up’ or a bit of inspiration follow my modest Meal Prep Pinterest board.  Also if you are just looking for suggestions for dinner please follow my main pinterest board with all sorts of healthy dinner options! I have over 2000 healthy recipes Amy Plano approved 🙂 Get your eat on!

Hugs & High Fives,

sugar

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