Tag Archives: goals

How to Reach Your Fitness #Goals (Part 2)

It is no secret that carrying extra weight can be damaging to your health but it can be difficult to stay motivated while trying to shift those extra pounds. In Part 1, we looked at some tips and tricks to help make your fitness journey a success in, now for a few more:

Choose a Healthy Lifestyle Over a “Diet”

Those who participate in the latest weight loss trends and diet programs to no avail may be looking at weight loss from the wrong angle. It shouldn’t be all about shedding weight fast for bikini season or an  for an event. Set your sights on the long-term and aim for a healthier overall lifestyle that involves nutritious eating and regular exercise. By thinking in the “diet mindset”, you will likely continue to struggle with losing weight only to put it back on (the phenomenon known as ‘yo-yo dieting’). However, by thinking “healthy living”, you will continue down a path to better health only to keep seeing positive results along the way.

Redefine Your Reward System

If you usually go to junk food as a reward, that might be a problem as you continue toward your fitness goals. It is one thing to reward yourself occasionally with a tasty treat but for day-to-day rewards, it may help if you start allotting yourself other enjoyable things such as a new movie, a relaxing drive in your car, some time for art or adult coloring or a massage.

Be Your Own Cheerleader Instead of Your Own Critic

Most of us are our own worst critics, ready to harp on all our little missteps instead of celebrating our successes. You can turn yourself off of fitness by being too hard on yourself and associating exercise with self-reprimanding thoughts. If you miss a workout day or fall off the cookie-free wagon, don’t be so quick to berate yourself. Instead, simply get back on track as soon as you can and continue toward your goals. If you lose even a pound or two at your weigh-ins, pat yourself on the back. This stuff is hard work, so give yourself props when due! By believing you will reach your goals, you are much more likely to do so than if you convince yourself that you can’t.

Surround Yourself With Supporters, Not Haters 

Some people work out better with a pal, so if you have a friend who supports or shares your desire to shape up, try for a routine of exercising together. Adversely, if there are people who bring you down or hinder your health goals with negative comments, try to avoid or block them out. No one needs flack from the peanut gallery! By learning to focus on compliments people give you while filtering out negative comments, you’ll be in a better head space to continue your weight loss journey for you.

Health Should Be a Prime Motivator  

Forget about the mirror for a second. Being obese or overweight can directly contribute to such life-threatening illnesses as cardiovascular disease, type 2 diabetes and even cancer. So, if you are overweight, give yourself the gift of a healthier future by shedding those extra pounds. If you lose weight just to look good for others, it likely won’t stay off. Make your fitness goals for the right reasons. Intrinsic motivating factors such as wanting to be healthier and live a longer life or look better for yourself, will give you a much better shot at success than if you are only losing weight to impress or please other people. Remember, it’s not about looking good to others, it’s about feeling good for you!

Thanks for visiting DocChat! We hope our tips can help you reach your fitness #goals!





40 Healthy New Year’s Resolution Ideas

With the new year quickly approaching, we decided to compile a list of potential New Year’s resolutions to give you some inspiration for your own goals for 2017:

  1. Lose those extra Lbs (if you have them) for your health
  2. Take the stairs all year
  3. Try to pass on unhealthy snacks
  4. Do 50 daily squats, push-ups or sit-ups
  5. Cut out chips for a year
  6. Floss every day
  7. Eat more omega-3 fatty acids (in fish, nuts and seeds)
  8. Have a salad lunch 3 times every week
  9. Replace your negative thoughts with positive ones
  10. Stop complaining and take action
  11. Reduce take-out meals to once monthly
  12. Spend more time with your family
  13. Spend less time looking at screens
  14. Spend more time outdoors
  15. Limit (non-work) screen time to 1 or 2 hours daily
  16. Cook with and snack on produce as much as possible
  17. Try to nix snap judgements
  18. Take at least 45 minutes out for yourself each day
  19. Bring that stress level down
  20. Organize your whole house one room at a time
  21. Find ways to laugh more
  22. Get out for a short daily walk with your partner or friend
  23. Eat more fiber
  24. Drink more water (try it with lemon for a zing)
  25. Keep alcoholic beverages down to 1 daily
  26. Quit smoking if you do it – your whole body will thank you
  27. Try something new that challenges you
  28. Try to better manage your time
  29. Learn deep breathing exercises and do them
  30. Start doing Kegels (they are good for men too)
  31. Carve out a designated exercise space in your home
  32. Take up a new hobby or learn a new skill
  33. Try to stop procrastinating
  34. Quit biting your nails (if you do)
  35. Take better care of your skin (moisturize!)
  36. Take initiative of your healthcare and do what needs to be done
  37. Smile more
  38. Try to eat healthy 6 days a week (cheat days will be even sweeter then)
  39. Try a new fitness activity or class every week or month
  40. Aim for at least 150 minutes of exercise weekly

Have more ideas? Feel free to let us know on twitter! Thanks for visiting DocChat! We hope you’ll be back again soon.