In still photo grabs I am the female version of Jim Carey – apparently I do nothing other than make crazy faces while I talk. Good thing I’m a public speaker.
Anyway, here’s this month’s Health & Fitness segment from NBC KARE 11. Enjoy!
- BE SPECIFIC. When deciding on a goal, be as specific as possible. “Workout 4 times every week” or “Get to bed by 10:00 each night” are better targets than “Exercise more” or “Get more sleep” as you know exactly what you need to do.
- STAMP IT WITH A DATE & TIME. Decide in advance where and when each activity will take place, then visualize yourself doing it. Studies show this type of planning increases your chances of success by almost 300%!
- KEEP TRACK AND GO PUBLIC. An accountability system is critical. Create a daily or weekly log to track whether or not you’ve completed your daily commitments. I keep track of my workouts on my calendar every week to make sure I hit all of them. Going public with your goals can also help build accountability – tell as many friends and family members as you can or post them on Facebook or Twitter.
- EAT IF YOU’RE ON A DIET. There’s a strong link between glucose levels and self-control: no glucose = no willpower. Self-control requires energy from your brain in the form of glucose. As the body uses glucose, it starts craving sweet things to eat to replace used glucose. Eat a good breakfast of protein and carbohydrates every morning, have low glycemic snacks, and don’t let yourself get too hungry throughout the day.
- CREATE OPTIMAL DEFAULTS. Our environments affect the choices we make. Eating off a smaller plate means you may eat 22% less. Moving the candy dish from your desk to the other side of the room reduces temptation and pieces eaten. Portion out snacks instead of eating directly out of a box or bag. Bring a healthy lunch to work instead of being tempted by things in the cafeteria. Get a training partner.
- BE REALISTIC. Be reasonable about what’s possible by starting small and building additional behaviors. You don’t have to meet every goal every time – the key is that you’re gradually improving over time.