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- Ten-Step New Year's Resolution Plan
- Message Boards Post of the Month
- Do You Have a Good Post of the Month?
- Announcing Kathy Smith's Project: YOU!
- Chat Live with Steve Edwards and Kathy Smith
- Recipe of the Week: Mexi-Cali Breakfast Tacos
- Three Great Ways to Win in 2005!
"No one can make you feel inferior without your consent."
Ten-Step New Year's Resolution Plan
Ten easy steps to resolution success!
By Steve Edwards
Chances are, everyone reading this article has made a New Year's resolutionbut have you ever met anyone who has actually achieved what they set out to do? Well, this year, that person will be you, if we at Beachbody have anything to say about it! We've come up with 10 steps to help you follow through and find success in 2005. Happy New Year!
1. Choose a resolution that suits you. Don't be swayed by peer pressure or trends. For example, if you hate swimming, why would you choose the Escape From Alcatraz triathlon? Go with a goal that's right for your.
2. Be realistic. The most common mistake is to shoot for the moonaiming your sights far too high, and thereby setting yourself up for failure. Be fair to yourself: Assess what you've been able to achieve in the past, and work off of this baseline. The primary example of this is the ubiquitous, "I'm going to quite smoking," a resolution that tends to get blown offliterallyduring the latter stages of a New Year's day hangover. Make a more reasonable pledge, such as "I'm going to cut down each month with the goal of quitting by the end of the year."
3. Make a single resolution. We all have many aspects we'd like to improve, but don't try and take them on all at once. Focus on one major goal. If you're succeeding come mid-year and want to add something else, that's great. January isn't the only time you can set goals for yourself.
4. Target behavioral change rather than a number. You may target something like an event or race as part of your plan, but make the ultimate goal to change your behavior. That way if you get sick, injured, or are too busy to participate in your event, you can still see your resolution through.
5. Plan in advance. Statistics are skewed by those who make resolutions at the last minutevowing to quit drinking while 10 drinks into New Year's Eve. These resolutions often don't make it through the first night. Planning ahead allows you to make rational decisions about what you are capable of. It also allows you to figure out how you're going to break old patterns or avoid temptation.
6. Allow some failure. It isn't realistic to think you'll make it through an entire year without a glitchafter all, none of us are perfect. A resolution that doesn't account for any slip-ups is one that's designed to fail. Find ways to make up for mistakes, and don't be too hard on yourself. Mistakes are part of life.
7. Get Support. Announce your resolution to family and friends so that they can be there to help... and then allow them to help. Even the strongest of us need support from time to time. For most of the popular resolutions (exercise, diet, smoking, etc.), there are support groups available. You can find many of them on the Message Boards.
8. Change your point of view. The mind is a powerful ally. Re-program yours to focus on the positive effects of your resolution. Instead of thinking about how it might rob you of a pleasure, focus on how it's going to make you feel happier and healthier. So, instead of "cutting down on drinking," you are "treating your body with more respect."
9. Stick to the plan. Don't give up. Throughout an entire year, you're bound to go through a bad stretch or two; we all do. Hang in there and fight through it. Even if you barely have the motivation to get out of bed, keep going. Fighting through the bad times gives you resolve and makes the good times that much sweeter. And don't forget the Nietzschean rhetoric: "What doesn't kill you, makes you stronger."
10. Remember the ultimate goal. All you're really trying to do is improve your life, right? Keep this in mind, and keep going even if you slip on the original goal. Because what is failure anyway? You still improve, just not as fast as you had planned, which by definition in the grand scheme of things is not failure at all, but success.
Message Boards Post of the Month
This month, congrats go out to both Tasha and Okimak for our two-part Post of the Month from Okimak's Power 90® thread.
The following post is one that I received from Tasha a.k.a. Committed in 04 & Beyond. She sent me the most inspirational post that came at a time when myself and those in my support group, were experiencing when the "newness" of the program wears off and reality sets in. She helped me get back on track and find my way again. I don't know where I'd be without Tasha's words of encouragement.
Kameko Gay (Okimak)
Hello! Kameko I came to check on
you! You all have to get your motivation back.
This is what happens when real life starts to come back into play and the newness wears off. If you just push through it, it will pass. I want to share with you a message I sent my support group about when I reached where a lot of you are:
The past two weeks have been difficult for me. The journey is now becoming a routine and is not so "new" anymore. We have all had these feelings I am speaking of, whether in a weight loss journey or another realm of everyday life. You know, the excitement is gone and you are in the trenches. It did not help that I had been in a 2-week plateau...talk about discouragement. That is when I had to look deep inside my heart and my head and ask myself...Why are you doing this? I had to ask God why I had lost my drive. It took a week for him to answer me but when he did the answer was to the tune of...WHO are you doing this for? How did you get to this point in your life? I thought to myself He answered with questions? So I thought about it and realized....This transformation that I WILL complete is not so that people can come up to me and say how "great" I am, but to show the work that God has done in my life through my body. I also realized that I wanted to get there and not enjoy the journey to my destination and soak up all of the lessons that I obviously need to learn so that I don't return to this place ever again. While it would be nice to be there overnight...if I were would I really appreciate it when I get there....NO, I wouldn't, would I have learned the behaviors that I need to change to never return to this weight again? NO. So with that realization my excitement for this program and "quick" results ended and my appreciation for this program, life change, and the strength that God has given me to get this far began. So ended my bad 2 weeks and funny enough....so ended my plateau! I guess all of that was God's way of getting my attention....and all I can say to him is I hear you!
Keep your heads up and Keep Pushing Play!
Look at each day as a step and decide...will I go forward today, will I go back or will I choose to stay in the same spot. Because no matter what you decide the day will end and move to another....
Hope that helps someone. You all can dust yourselves off and do it!
Do You Have a Good Post of the Month?
We are always looking for inspiring posts by our Members. If you come across one on the Beachbody Message Boards, send it to us at email@example.com. If your post is chosen, you'll receive a brand new Beachbody T-shirt!
Announcing Kathy Smith's Project: YOU!
Hi! I'm Kathy Smith, and over the past year I've teamed with Beachbody to develop a healthy, step-by-step approach to "remodeling" your body and transforming your life in 12 short weeks... Project: YOU!
Over the years, you've probably seen dozens of fad diets and weight loss shortcuts come and go. Most of you have probably even tried some of them, and while they might have worked for a while, you likely regained all the weight you lostand then some! This yo-yo dieting cycle is not only mentally defeating, it also creates body chaos, putting your body on the defensive and your metabolism on hold as you store energy as fat and use muscle for fuel. To make things worse, each attempted "quick fix" pushes your metabolism further into chaos, making it increasingly harder for you to lose weight and keep it off for good.
People who are experiencing this body chaos approach me every day, and they inevitably ask me the same questions: "What workouts should I do when?" "How often should I lift weights?" "What should I eat?" I've always wished I could hand them a prescription for exercise and dietand this is my way of doing just that!
After much experimentation, Beachbody and I solidified a program and named it Project: YOU! We collected a diverse test group of women and men of all ages and condition levels, and put them through the 12-week program. At the end, hard data showed that our people lost hundreds of pounds and inches, improved their fitness, and increased energy levels. It worked wonders for them, and that's how I know it will work for YOU.
Chat Live with Steve Edwards and Kathy Smith!
Come chat live with Beachbody fitness guru Steve Edwards about your workout program, diet, or anything else you'd like to know regarding your 2005 health and fitness goals. Chat begins at 4:30PM, PST on January 4.
Get ready to chat live with the one and only Kathy Smith, a leading authority in the world of fitness and wellness. Get those questions readyshe's sure to provide tons of valuable tips to improve your eating habits and exercise techniques. Don't miss this great opportunity to personally chat with the creator of Project: YOU. Chat takes place January 6 at 5:30PM, PST.
Recipe of the Week: Mexi-Cali Breakfast Tacos
This week's recipe comes courtesy of Beachbody's
very own Dulce B. If you're looking to spice up
your morning meals, give these great-tasting breakfast
Mexi-Cal Breakfast Tacos
8 corn tortillas
1 14 oz package of firm tofu (crumbled)
1 small avocado peeled, pitted, and sliced in �-inch slices
1 medium tomato diced
1 small white onion diced
2 Tbsp of crushed garlic
4 stalks of green onion (trim ends and dice)
1 cup of one or two of the following vegetables: mushrooms, spinach, green pepper or marinated cactus ("nopales" to you Southwestern folks)
� cup cilantro
2 Tbsp olive oil
2 Tbsp limejuice
1 tsp of Mexican spices; one or all of the following: cumin ("cominos"), chili powder, chipotle seasoning, Habanero seasoning, cayenne pepper. Make sure to use unsalted seasonings.
1 tsp sesame seeds
Salt and pepper to taste
Heat a large sauté pan over medium/high heat; add olive oil, onion, garlic and green onions. Sauté till clear and caramelized, then add vegetables and sauté till glazed and tender. Stir in crumbled tofu, cilantro, sesame seeds, Mexican spices, salt and pepper to taste; continue to sauté till tofu is lightly browned. Add limejuice, mix well, and reduce heat to a simmer.
Gently heat corn tortillas in the microwave (approx. 45 seconds), or on a pan or grill (1 to 2 minutes).
Garnish four plates with diced tomato and sliced avocado. Wrap tofu mix in tortillas, and serve with salsa or hot sauce and a tall glass of Lemonade or Limeade. Enjoy!
(Suggested serving size 2 wraps per person.)
If you have a recipe you think is both heathly and delicious, send it to firstname.lastname@example.org. If we publish it, we'll send you a free T-shirt.
Three Great Ways to Win in 2005!
1. Win CASH and other cool prizes every day just by playing the Fitness Quiz! Click here to play now!
2. Win a $100 gift certificate every day just for working out with others in WOWY! Click here for more details.
the New Year off right by joining your favorite
Beachbody trainers, Support Team Members, and
other workout buddies in WOWY on January 1 at
11AM PST/ 2PM EST. Click
here to be part of this record-setting