New Year, New Me!

Happy New Year!

We made it to 2017! And I'm sure, by now, we've all heard or seen that little hashtag of 'New Year, New Me.' Hopefully you're not too sick of it yet because that will be our theme today in light of the new year. I think it's important with each passing year that we make new goals for ourselves. This keeps us motivated and working hard towards something. When we achieve these small milestones it can be very self-gratifying. I want you all to experience this in 2017! So lets start the new year off right!

1. Be SMART

• SMART is an acronym for Specific, Measurable, Attainable, Realistic, and Timely.

• These are the type of goals I want you to make.

• Example: I want to lose 5lbs in the next 5 weeks. To do this I will workout 4 times a week and watch what I eat.

• The example is very specific (5lbs). She is setting a timeline for herself to reach her goal in 5 weeks. She is measuring this by the scale, going to the gym, and watching what she eats. And this goal is very realistic, as in, 5lbs in 5 weeks is totally doable. That breaks down to one pound a week.

2. Fitness Goals=Food Goals

• 70-80% of weight loss or cutting body fat or even building muscle mass has to do with what you're putting into your body.

• We spend much more time around food than we do at the gym. This leaves us with an opportunity to either aid in our goals or hinder our goals.

• If you have a fitness goal for this year, than you must make a food goal as well.

• I have never seen anyone get results from working out alone. You must make good food choices to get those body choices!

3. The Mathematics

• What is your goal?

• This chart will help you figure out your calorie range based on your goals. Use it to figure out your starting point.

Client Goal

Weight Loss Maintain Weight Gain

(multiply bodyweight in lbs)

___________________________________________________________

•Sedentary (0-2) 10-12 12-14 16-18 •Moderately Active (3-4) 12-14 14-16 18-20 •Very Active (5-7) 14-16 16-18 20-22

Multiply body weight by each number to determine calorie range Ex. Sedentary individual who wants to lose weight (150x10)=1500 & (150x12)=1800

Note: If weight doesn’t change based on their goal, cut or increase calories by 250 per week

4. If counting calories aren't your thing

• Know your body type and eat accordingly

• Picture attached in case you need help deciphering what body type you are.

• The macro-nutrient percentages is your breakdown of what percentage of your daily diet should consist of carbs, protein, and fat.

Suggested Average Starting Percentage •Ectomorph (String Bean) Protein: 25%; Carbs: 55%; Fat: 20%

1. Naturally Thin/ Skinny Limbs

2. Fast Metabolic Rate

3. Higher Carb Tolerance

•Mesomorphic (Athletic) P: 30%; C: 40%; F: 30%

1. Naturally Muscular

2. Moderate Carb Tolerance

3. Testosterone & Growth Hormone Dominant

•Endomorphic (Meaty) P: 35%; C: 25%; F: 40%

1. Thick

2. Slow Metabolic Rate

3. Low Carb Tolerance

5. Be Honest

• If you find yourself already falling off the wagon after 2 weeks than maybe that goal wasn't realistic for you.

• It's okay to reassess yourself after 2-4 weeks and decide maybe you were too ambitious.

• Small goals over a long period of time lead to BIG results.

• If you set small goals once a month after one year you've just reached 12 goals. That's a HUGE accomplishment.

• Finally, ask for help. If you need help finding ways to stick to your goals, that's okay. Ask a friend, ask a colleague to hold you accountable. And, of course, I'm hear as well and always happy to help!!

So good luck! I have a feeling you are on your road to success. Happy New Year! Let's have an awesome 2017!