Research has shown that having a goal is a strong factor in the success of any endeavor. An exercise program is no different. You can greatly increase your chances for success by setting specific goals and working to achieve them. Here are five tips for improving your goal-setting process:

1. Select a goal (e.g., I want to be able to run a mile without stopping).
2. Don't overreach (e.g., setting a goal to complete a marathon when you can’t run a mile yet).
3. Keep it simple (e.g., I want to run a mile without stopping; I want to complete 10 push-ups using proper form).
4. Make it difficult, but attainable (e.g., I want to run a mile without stopping – this is ideal if you are not currently a runner).
5. Once this is accomplished, move on to the next goal (e.g., I want to finish a 5k race).

You'll be amazed at what you can accomplish with realistic, simple goals, set one at a time.
 
Next Tip: Wednesday, March 2, 2016: Powerful Tips For Lifestyle Transformation- How to Begin an Athletic Program Tip #3  Give yourself a firm but realistic time frame to achieve your goals
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Your first step in beginning an athletic program is to think about what you like to do and how you like to go about doing it. For example, are you an outdoor type or do you prefer indoor activities? Do you prefer a group setting or are you happier on your own? What types of physical activity do you enjoy and which would you prefer to avoid? Take some time to consider your responses. One of the keys to a successful athletic program is the "enjoyment factor". People who are happy with their exercise routine are much more likely to stick with it. You should also consider factors such as your work schedule, family obligations and financial costs (e.g., the cost of joining a gym) as they will impact the success of your athletic program. Remember, if you perform your due diligence in considering all of these factors, there’s a good chance you will be successful. 

Next Tip: Wednesday, February 24, 2016: Powerful Tips For Lifestyle Transformation - How to Begin an Athletic Program Tip #2 Set the Goals for Your Program

In my last post, I emphasized good dietary hygiene is dependent upon balancing your intake of carbohydrates, fiber, sugar, protein and fats. Here are a few more suggestions for dietary hygiene balance:

1. Replace saturated fats with monounsaturated fats and polyunsaturated fats. 
2. Eliminate trans fats. 
3. Keep cholesterol consumption to less than 300mg daily.
4. Keep cholesterol to less than 200 mg/daily if there is a risk of heart disease.
5. Limit sodium to less than 2300mg a day.
6. Limit sodium to 1500 mg a day if you:
   1. Are older than 51
   2. Have kidney disease
   3. Have hypertension
   4. Are Black

Next Post: Wednesday, February 17, 2016: Follow the new discussion surrounding ways to impact your Activity Hygiene successfully with Powerful Tips For Lifestyle Transformation - How to Begin An Athletic Program Tip #1 - Think About What You Like To Do

 

Good dietary hygiene is dependent upon satisfying the balance of nutrients the body needs daily.  This includes:

1. Carbohydrates - Should make up 45-65% of your daily diet. Try to consume natural, nutrient-dense carbohydrates from fruits and vegetables, beans, legumes and whole grains. Based on a 2,000 calorie/day diet, this is about 225-325 grams of carbohydrate each day.
2. Fiber - Emphasize whole grain products, fruits, vegetables, beans, peas and unsalted nuts and seeds. This is about 22-28 grams of fiber each day for women and 28-34 grams for men.
3. Sugar - The American Heart Association recommends a maximum of 100 calories/day of added sugar for women and 150 calories/day for men.
4. Protein - Get protein from natural plant sources like beans, lentils, soy products and unsalted nuts. Meat, poultry and dairy products should be lean or low fat. Protein should be 10-35% of your daily calories, which equals 200-700 calories/day or 50-175 grams.
5. Fats - Emphasize unsaturated fats from sources like lean poultry, fish and healthy oils such as olive, canola and nut oils. Fat should not exceed 20-35% of daily calories (400-700 calories/day or 44-78 grams/day).

Next Post: Wednesday, February 10, 2016: Powerful Tips For Lifestyle Transformation Tip #9 More Recommendations For Dietary Hygiene Balance