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Working to Improve Your Health & Wellness in 2010!

Let’s begin:


First, take a good look at yourself. Be honest as you are the one who knows what needs to be done


  1. How much do you weigh?
  2. How much do you want to lose?
  3. Plan on being consistent (you want to see results, don’t you?)
  4. Find a supportive partner – ask a friend/family member/support group to encourage you through this process
  5. Keep a journal/daily record of what you eat (make revisions) If you must have your soda, chips and candy everyday – begin to do it every other day until you can have it on the weekends
  6. Watch your portion size (eat smaller portions)
  7. Add water, 100% fruit juices, salad, fruits and vegetables to your daily diet
  8. Walk often – take the stairs when you can, park a bit further and walk to the store, etc.
  9. Take advantage of the mall walk around and window shop if you like just make sure you apply #7 and #8 at the food court
  10. Treat yourself to a spa day - either schedule one at a spa or create one in your home (light the candles, buy the flowers, soak in the tub for a few minutes, enjoy a body scrub, moisturize your skin with your favorite lotions/body cream, dress in your favorite lounge wear)

Simple changes can make a difference. Consider giving yourself six months to see a difference although you may begin to see it earlier. Do not allow yourself to become obsessed with the scales. Your clothes will tell you how well you are doing. When the season change and the weather is comfortable, go out and take a walk in the park. Walk around the neighborhood, go to the city and stroll around. Who knows, by that time you may want to go to the mall and shop for a new wardrobe. Best of all, you may have worked on looking great but most importantly; you have made improvements to your health.

 
 
Eileen W.
Houston, Texas

I used to weigh 135lbs. Since I had my daughter in 2006, I have not lost the weight, I have pretty much gained more and I have 40lbs to lose. My weakness is Mexican food, Bubba's Burger Shack and my daughter loves ice cream so we both eat ice cream. I have tried many diets and it just doesn't work for me. I tried the gym but that didn't last. I want to go back but I don't know if I will stick to it. My goals is to lose 40 lbs and stop eating so much take out food.

Your Cheerleader's Response:

Many women and some new fathers or newlyweds, share the same concerns as it relates to weight gain. Often when there is a change in our lifestyles, we all tend to settle into a comfortable routine of sorts. Life has a way of changing our once vibrant and active habits. Taking care of new baby, raising a family or just spending more time eating at home or out with friends can become a fun way of life that we adjust to as we accept the new responsibilities as they come about. However, your priority should be your health. You will need to be healthy to enjoy taking care of your baby and spending quality time with your loved ones. You have set your goals. In order to achieve your goal you will need to be honest with yourself. You have acknowledged that you don't think you can stick with going to the gym. You want to lose 40 lbs and you can do that. Your love for Mexican food and Bubba's Burger is fine, you just have to begin to pace your urge to eat those delicious foods. How about treating yourself to Mexican Food and Bubba's Burger every other week. Let's say you chose to eat out on Fridays. One Friday you can have Mexican Food and the next Friday Bubba's Burger. You will also need to watch the ice cream - have a scoop on Sundays after dinner. Let me know how you're doing it will take some time but you can do it Eileen!

AMK
New York, NY
My goal is to lose 15 pounds.  I started working out at the gym at least 3 days a week. I love to eat out and I have to change my eating habits. I stopped drinking sodas except for Ginger Ale. I drink juices and water. The best thing is that I lose weight quickly I just have to work out more often to keep it off.

Your Cheerleader's Response:
You are well on your way to losing those 15 lbs AMK! Consistnecy is the key. Make sure that you are drinking 100% fruit juices. As far as your eating habits, be sure to start your day with breakfast. Avoid fast food and fried foods - portion size is also very important. Let me know how you are doing.

Deb C.
North Carolina
I am busy taking care of my three daughters, working and going to school. My weight was never a problem before but since moving to the south and having a busy schedule, I hate to cook and I am always eating out or ordering take out. To be honest, it is easier and it tastes very good. My goal to improve my health is to start jogging and working out. I just need to find the time.

Your Cheerleader's Response:
Deb you are certainly not alone. Many people have to juggle their busy schedules. Eating out is not always a problem, it's what you order when you are eating out. Since you hate to cook, you may want to order the healthier choices off the menu. If you can, order whole wheat pasta, brown rice and vegetables (steamed), avoid the fried foods and go with the baked or steamed fish, poultry or beef. You can also add some fresh salad to your order. You can change the way your family eats by introducing it to them as you did the other foods you all enjoy. Finding the time to jog and work out is essential. This may require an early start to your day. Some people wake up an hour earlier and exercise before they begin to get ready for their work day. How about sending me a typical days' schedule, let's see how you can make this work.

Dolly
New York, NY
My goals are to lose weight and stop eating so much junk food.

Your Cheerleader's Response:
Dolly you will see a difference when you stop eating junk food. However, you also have to burn those calories in order to achieve the success you want to lose the weight. You know how much weight you want to lose so pace yourself wisely. I know you can do it!


This page will serve as a support for everyone who wants to join in making steps to improve their health.
 
Examples:
 
  • I will start eating breakfast each day.
  • I am going to start walking - evenings and weekends
  • I will exercise each day for 30 minutes
  • I am taking Yoga
  • I will sign on to take dance classes
 
Anything that will allow you to improve your health - begin at a pace that will keep you motivated. We're your cheerleaders!
 
 
 
Submit your photos(optional)  and goals to fitness@solutionshealthnwellness.com. Let's make it a phenomenal 2010!
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