Solutions not Resolutions

Oh we go . . . a new year is upon us! The New Year brings resolutions to make the upcoming year your best.  I am not a huge of resolutions; I believe in solutions. Resolutions discourage and frustrate most because people just don't make them realistic or attainable and rarely succeed. What I do believe in and live by is goal setting: each workout, each meal, each day, each week, each month and each year. Continuing to reevaluate and grow and continue towards whole health is my passion and what I've found to be successful:

“Years end is neither an end nor a beginning but a going on, with all the wisdom that experience can instill in us.”

 I will continue to be committed to living wholly and helping you become your best not just at the New Year, but every day.  You do not need a new year to start living fully.  Start living your healthiest, happiest and best life now because “yesterday, you said tomorrow.”  So, set some goals and apply all the knowledge life has given you and vow to reevaluate and learn from your experiences and seek new information and educate yourself to be your absolute best.


The way we set goals is important, and the following acronym is helpful to remember how: Keep your goal setting SMART:







Top Ten New Years Resolutions for 2013 were

  1. Eat healthy and exercise regularly
  2. Drink less
  3. Learn something new
  4. Quit smoking
  5. Better work/life balance
  6. Volunteer
  7. Save money
  8. Get organized
  9. Read more
  10. Finish those around the house “to-do” lists

Percent of Americans who usually make a new year’s resolution: 45%

Percent of Americans who infrequently make a new year’s resolution: 17%

Percent of people who are successful in achieving resolutions8%

 (University of Scranton Journal of Clinical Psychology 12/13/12)

Overindulge this holiday???  It’s hard not to this time of year. So, here are some Dos and Don’ts according to nutritionist Joy Bauer, RD to help you recover the next time you wake up post party feeling bloated, stuffed and sluggish.

DON’T: Don’t weigh yourself!!!! Water retention from salty, fatty, heavy foods can cause a 3 to 5 lb increase for up to 2 days afterward, so hold off on the weigh-in for a full week

DON’T: Don’t use artificial sweeteners.  They can trigger a sweet craving. Skip them for a day or two until you’re back to your healthy eating routine.

 DO: Give yourself a pep talk. Try something short that you can repeat to yourself: “one day of splurging is not the end of the world…I will get back on track”

 DO: Get in the right mind-set…the last thing you probably feel like doing is exercising, but starting your day with a short brisk walk is key: You’ll sweat off uncomfortable bloat.  And, thanks to those mood-boosting chemicals that your body makes when you exercise, you’ll be in the right frame of mind to make healthy food choices.

DO: Eat protein and potassium at breakfast.  Having a solid morning meal helps prevent overeating the rest of the day and research has consistently shown that including protein (eggs, cheese, yogurt) is key because it has the most staying power so you stay fuller longer and wind up eating less overall.  Potassium (fruits and vegetables) is equally important in getting rid of the day after puff, since this mineral offsets the bloating effects of sodium.

DO: Include green tea, spicy items, and non-starchy veggies in your meals over the next few days. Green tea satisfies your appetite and can slightly rev up metabolism so you eat less and burn more.  New research also suggests that adding spicy seasonings and condiments like cayenne pepper, fresh and jarred hot peppers and hot sauce to meals helps suppress your appetite and slightly boosts your metabolism. Nonstarchy veggies like broccoli, spinach, mushrooms, carrots, cauliflower, green beans, spinach and bell peppers are rich in fiber and water, which means they fill you up for fewer calories.  Avoid starchy ones like peas, potatoes, corn and winter squash, which can add to bloat.    





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A mantra you can use for the New Year is what I live by and keep setting goals toward every day:




In 2014

Keep up the GREAT work!  See you at the gym!!  Please let me know how I can help you reach your fitness goals!!! 

Cheers to solutions, not resolutions,