Goal Setting Strategies!
July 11, 2022
Written By: Coach MJWhat was the last goal you set for yourself…. Work project, better eating habits, exercise, organizing something…? How did it go? Were you able to stick with it?
We are all great at talking about or even setting goals. We start out great but more often than not something comes up and throws us off and we may get back on track - or get frustrated when we don’t get there fast enough. We may slowly lose sight of the goal and we are back to where we started.
To help you stay on track with your goals here are a few tips to help keep to help you achieve your goals:
1. Be specific about your goal. Write it down. Want to go on a trip and need to save up for it? Want to lose weight? How much and what is your expectation to reach it? Want to build muscle and strength? How much time do you have and what are you willing to do or change to reach your goal?
2. Make a plan, break it down and start working on small changes first! When we reach small steps it not only makes you feel successful but also more manageable.
3. Create new rituals around your new behaviors. If working on your eating habits, slow down how fast you eat, sit at a table with no distractions and really focus and enjoy your food. Working out at night and finding you don’t have the energy to do the workout makes it easy to skip your session - book for the morning to make sure you get it in.
4. Track your new habits. When we write down our goals and make even the tiniest improvement, mark it down and soon those small steps added together will make big steps.
5. Give yourself a timeline that includes regular evaluation times. Are you making progress? Did you make a realistic goal or does it need to be adjusted to work better for you at this time? Flexibility can be key when the best laid plans don’t go according to schedule, most changes don’t happen overnight.
Check in meetings are regularly scheduled with all Members at Degree! This is a great way to talk about how things are going and if you need to make a plan or adjust the one you are working on! It’s also a time to celebrate the wins you have already made! Your coaches are here to help and encourage you to do the best you can be and navigate the times that may not always be going the way you want. If you are struggling with something we encourage you to set up an appointment if you need one.
Looking for help to meet your fitness goals? Contact Degree Fitness Seaforth at info@degreefitnessseaforth.com for more information and a Free No Sweat Intro!
Written By: Coach Sienna Training your body through exercise can provide more benefits than just improving your physical health. It can also support emotional wellbeing, mindset, mood and mental health! As much as working out can physically be tiring and challenging. It also challenges your mind which is just as good. Here is what is going on in your body when working out… Endorphins (happy, feel good hormones) Your body releases these when you are exercising and can impact how you feel. Example of this would be runners high. This happens when a release of these feel good chemicals occur during or after a workout. This happens biologically and is a mood elevator! Dopamine (motivation chemical) Is the brains reward chemical which also makes an appearance during exercise. This chemical affects your motivation and focus and overall sense of accomplishment and the “I can do anything!” Mentality. Serotonin (mood regulator) Serotonin helps balance your mood and keep you happy! Regular exercise can increase the production of this hormone.Overall change your day and even your life. Reduces Cortisol (stress hormone) Cortisol is our bodies stress hormone which can affect our mood negatively and make us feel like blah. During exercise this hormone is than kicked to the curb and replaced with our happy ones. Regular exercise can also help reduce this hormone over time overall leading a happy life. Confidence Since working out gives you a sense of accomplishment and that you did something hard. This can improve your confidence and help you release that you can do hard things. Confidence from a workout can help you flow into your work day with that same feeling and mindset. Movement as a Emotional Outlet Exercise can be hard and this can be a place to let out built up energy in your body instead of storing it. Maybe you had a hard week a work or something isn't working out in your favour. Exercise provides this outlet for these feelings and can help process them. Exercise is more than just a workout. You rewire your brain and change your mindset. It Improves your mood calming your nerves and provides an emotional outlet. Exercise isn't just for your physical health it also supports your mental health which is just as important! Ready to get moving? Book your Free Consultation by CLICKING HERE , or email us at info@degreefitnessseaforth.com to inquire.
Written By: Mairead, Registered Dietitian Supplements are a hot topic these days! It seems like everyone is on a different combination of products they swear by. Everywhere you look online, someone is trying to sell you a new shiny supplement, swearing that it will change your life. Supplements include vitamins and minerals, like multivitamins or those with a specific nutritient. The category of supplements also includes fibre supplements, electrolyes, probiotics, and many other products. There's just so many! There's many reasons to take supplements. Your doctor may diagnose a deficiency and recommend a supplement to correct it. You might need a supplement to make up for certain foods that you don't or can't eat, or to manage a specific condition. May people just take them because it seems like a good idea! And while many supplements are harmless, not all of them are harmless at all doses. Next time you're wondering if a supplement is for you, think about the following questions to decide if it's a good fit! 1. Could I get this from food? Sometime we have to take supplements because of things we don't or can't eat - but sometimes we can avoid the need for supplements altogether by using food! If the thing you need more of is found in food, you can often meet your needs without a supplement simply by learning more about what foods have that certain nutrient. For example, instead of taking vitamin C, you could focus on eating more fruits and vegetables to meet your needs. There are even nutrients that are more effective in their whole-food form than when they're isolated in a supplement! (Psssttt... your friendly neighbour dietitian is the perfect person to work with on this.) 2. What is this going to do for me? Often, people take a supplement just because it "seems like a good idea". This can lead to taking supplements that you don't need, which is harmless at best and can cause health issues at worst! If you are taking a supplement, it should be because you actually need it, not just for fun. One person may need a supplement because of their own dietary habits and health concerns, while the next person may not! 3. Who is selling me this? If someone is selling you a product, they can't possibly give you an unbiased opinion on whether you should be taking it. While you can definitely buy products to support your friends or influencers, make sure the product is actually the right one for you. Many people selling supplemented products may not have much or any health and nutrition education, and may not be the right person to be making recommendations. 4. How much is too much? Just because some of a vitamin, mineral, or other product is good, doesn't always mean more is better! Most vitamins and minerals have a Tolerable Upper Limit. This is the amount beyond which you could start to see side effects or health concerns as a result of taking in too much of the nutrient. Taking some supplements for extended periods of time can actually result in deficiencies of other nutrients! Some blended supplement products may also have very high amounts of certain nutrients, so remember to have a look at your labels. Check your supplements to make sure you're not taking in too much! 5. How do I know if it's working? If you are spending money on a product and using energy to remember to take it, it should be doing something good for you. So how do you know if it's working? For some cases, you may need to repeat bloodwork to see if a deficiency has been resolved or is being properly managed. For other supplements, you can assess for yourself based on whether any symptoms have improved. There are also some types of supplements that may just quietly do their job without you really noticing - and that's also ok! Make sure you know what to expect your supplement to be doing so you know if it's the right fit and working for you! Looking for more supplement advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!
Written By: Mairead, Registered Dietitian We all know drinking enough water and staying hydrated is important - and even more so in the summer! But with so much information out there, sometimes it's hard to know what you need to focus on! Check out these answers to the most common hydration questions! How much should I be drinking? For most healthy adults, aiming for about 30ml per kilogram of body weight per day will meet your needs. You can also take your weight in pounds, and drink half that number of ounces of water daily. The math will work out pretty similar! In warmer weather or for those who are sweating a lot, you may need more water than this. What counts as water? Generally plain water is considered best to meet your hydration needs, although technically all fluids (except alcohol) do count. Aim to meet your fluid goals mainly with plain water, unsweetened soda water, unsweetened coffee and tea, and try to limit sugar-sweetened beverages, such as pop and energy drinks. Does caffeine dehydrate me? Some people are concerned that their coffee is causing them to lose twice as much fluid as they're putting in! While caffeine is a diuretic, meaning you will pee more often, it does not dehydrate you. Aim to make most of your fluid intake non-caffeinated, and you will stay hydrated! Can I drink too much water? Yes! Despite what you may see on social media, drinking gallons and gallons of water can actually be hazardous and causes mineral imbalances in your body, causing you to feel sick or even need medical attention. You do need to drink enough but you don't want to overdo it. You're likely properly hydrated if your pee is a pale yellow colour. If it's consistently clear, you might be drinking too much. Do I need electrolytes to stay hydrated? Electrolytes are everywhere right now! These minerals do help your body maintain it's fluid balance, and are lost in sweat. If you are working out or active for long periods of time in the heat or know you're a "salty sweater" from seeing salt stains on dried workout clothes, you may want to consider using electrolytes. However, these products don't take the place of drinking enough total fluid in the first place to help you stay hydrated. Help! I can't remember to drink water! It can be hard to drink enough when you're busy! Try bringing a water bottle with you wherever you go to encourage you to drink throughout the day. Use a straw to help you take bigger sips. Set a goal to finish your water or drink a certain amount by certain times in the day. You could even set reminders in your phone or use an app that will help you remember to drink! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more info about our Nutrition Programs or click HERE to book your FREE Bite-Sized Nutrition Chat!