Do you find yourself setting personal fitness or nutrition goals only to be waylaid by, well, life? Working late, the kids’ activities, a birthday party, your tired, all of these everyday life things seem to really get in the way of our goals. This happens to so many of us so it’s reasonable to think that it’s just not possible. This is so far from the truth. Your goal setting must include accountability.
Know your ‘why’. Why do you want to run three days a week? Is it because you want a healthy heart, you want to lose a few pounds, you need ‘me time’, or you want to run a 5k? If your ‘why’ is not compelling enough you will not make it a priority. But if you believe in your ‘why’ it alone will hold you accountable.
Put it on your schedule. You want to eat a nutritious dinner four nights a week – schedule it. Planning your meals and writing them on your calendar commits you to the goal. A good meal plan and grocery list will hold you accountable to providing a healthy meal for you and your family – no one wants to delete the calendar event and let good food go to waste.
Find an accountability buddy. This could be your spouse, neighbor, friend or even your dog! Yes, even your dog…you are responsible for the total health of your family pet, food, health and exercise, and we all know how persistent our dogs can be when it comes to going for a walk - it’s nearly impossible to let Fido down!
Having someone in your corner is so important. They can help to remind you to get up and exercise, provide the encouragement you need and even do the exercising with you. Once an exercise date is made with someone it’s a reminder that you’ve set this exercise goal – and you don’t want to let your buddy down. And, a little competition never hurt anyone.
Need an expert as your accountability partner? Both goal setting and accountability can be achieved with your personal trainer. Talk to your trainer about your next fitness and/or nutrition goals and be sure your trainer will keep you on the right track towards your goals.
At One On One Fitness Natatia will be happy to help you figure out your ‘why’, create a doable schedule for you, and be your main accountability partner. Find out more about the different Programs offered at One On One Fitness.
We know it can be terribly confusing when you start a nutritious diet. What foods really are healthy and which are, well not so much? And, then we can become bewildered when we see all the varied products offered in both organic and non-organic options. It’s enough to make you go back to packaged meals! But don’t give up yet below we’ve outlined when it’s best to buy organic and when it’s best skipped.
There are several reasons why you may want to consider purchasing organic produce and other food products. For some it could be that organic options may reduce exposure to pesticides, or they’re concerned about animal welfare, the impact on the environment, or added hormones or antibiotics. All of the reasons above are legitimate but your pocketbook may not agree, so below you will find what to buy organic and what to skip.
What we suggest you purchase organic:
Peaches & Nectarines
What we suggest you skip organic:
You’ll want to be sure to thoroughly wash all your produce whether you purchase organic or not. Using running cold water for at least 30 seconds is ideal, and you do not need to use soap or special cleaning products. Be sure to wash all produce even if you’re going to remove the skin - even though you’re not eating the skin the dirt on it can get transfer to the knife you use to cut your produce and can end up contaminating your fruit or vegetable. Some fruits and vegetables like strawberries or cauliflower that are a little more difficult to wash may be soaked in a bowl of 4 parts water to 1 part plain white vinegar for 20 minutes.
Other items that may be important for your consideration are purchasing cookware that is stainless steel, ceramic or cast iron. Choose to use an air-popper when making popcorn instead of buying the microwavable bags. Think about using natural cleaning products, and definitely use reusable water bottles, BPA free, both of these changes are environmentally considerate as well. And speaking of containers many food-storage containers are made of the same chemical, BPA, so think about purchasing glass containers to use instead.
I'm Natatia Gemmell. No matter how busy life gets, eating well and exercising is always a priority! I LOVE fitness, and I teach my clients how to stay on the health & fitness path by exercising, eating better and staying healthy!