It's a New Resolution

Like most people do on New Year's Day, I sat down to write my list of goals and resolutions (one of them was to work on this blog). Even as a fitness fanatic, many of my goals centered around getting healthier, eating cleaner, or working out harder. Not surprisingly the #1 resolution in 2012 was to lose weight. In 2013, it will probably be the same. As a fitness instructor, I notice this revived commitment to getting in shape every January, when fitness classes are packed and there are no empty treadmills to use. But I also notice in 6 to 8 weeks, the "Resoluters" have already lost their comitment to exercise. Only about 20% of people keep their New Year's resolutions. The fitness related resolutions seem to be the hardest to keep. Here are some tips on staying committed and sticking to those resolutions.

1. Choose an Obtainable goal-- Start small. Baby Steps. Set achievable goals that can be easily tracked. Don't kid yourself about what is realistic. Saying you are going to quit cold-turkey having your 3 cups of coffee a day might be setting yourself up for failure, but saying you are going to cut back on the amount of caffeine you consume might be more doable.

2. Create a plan of action--Decide when you'll workout each week and write it down. Put it on your schedule or calendar. Life get's busy, it's easy to say "I ran out of time today." Just remember that someone who is busier than you is probably at the gym getting in a workout, while you are making excuses for why you aren't.

3.  Enlist Friends--Don't go it alone. When you join forces and workout with a friend or partner, you are more likely to stay commited. You have someone who you are accountable to, so you are much more likely to stick with it. Plus it's fun. Many of my best friendships developed from walking, running or hitting the gym together.

4. Reward Yourself--Once you've stuck to your guns and finished what you accomplished, reward yourself. Come on, you've earned it. Extrinsic rewards can be highly motivating, pretty soon the pride and confidence you feel from reaching your goal will be satisfying enough.

5. Don't beat yourself up--Hey, we're human. Chances are your going to eat somthing you shouldn't have, relapse into your coffee habit, or miss a workout or two. Be patient. Focus on making a lifestyle change and work at it everyday. You WILL have setbacks, but be patient and don't quit. 

Islamorada Mango Salsa

   One thing I eat a lot of to try to maintain a lean physique is protein. That's why I love vacationing in spots where one of the main staples on the menu is fish. I wasn't always a huge fan of fish, especially as a child, but what I've learned is what makes it so yummy is the type of fish you eat and the way it is prepared. I prefer mild, white flaky fish like mahi-mahi. Luckily for me, on my recent trip to the fishing capital of the U.S, Islamoroda, FL, there was an endless supply of restaraunts that prepare mahi-mahi. The restaraunts, for a fee, will even prepare your personal catch if you take a fishing excursion and bring it back. Usually, they'll prepare it several ways, too.  If you are ever in Islamorada I highly recommend eating at Lazy Days and having your fish prepared Super Lazy Day Style. It's the bomb!!

  One way to add a lot of flavor without adding a whole lot of extra calories, is topping your fish with salsa. I love corn and bean salsa and tropical salsa. Here is an easy recipe that we tasted at the Cheeca Lodge and Spa on our recent vacation. We brought home a little taste of the Florida Keys with us and it's perfect for summertime:

Islamorada Mango Salsa

• 2 ripe mangos
• 1/2 red onion
• 1/2 yellow, red, green pepper
• 2 T. freeshly squeezed lime juice
• 8 mint leaves

PREPARATION:

  Dice the mango, onion, and peppers into small cubes. Add lime juice. When adding the mint leaves, start with 8 and chop them fine and add to the mix. Adjust the amoiunt of mint to your taste (if you like a little heat and spice, you can add a jalepno pepper). Refrigerate for atleast 2 hours so the flavors have a chance to blend (the longer the better). Once chilled try this tasty recipe as a dip or granish over your favorite fish! Voila!!

What happens in Vegas stays in Vegas....unless it's the extra 5lbs attached to your booty.

Opening Day 2012 Marquee Day Club Las Vegas
 Guest DJ Avicii

     Every girl has been there. Vacation is booked, calendar is marked, you've started planning your outfits. You decide you are going to get super sexy so you can finally put on your Betsey Johnson swimsuit and feel ultra confidant strutting around the pool deck at Tao Beach, or on the beaches of Maui, or on that carnival cruise ship. It's easy to commit, hit the gym, and count calories. You have a goal in mind, a purpose. Now that you've worked your booty off,  it's vacation time. But what happens those first few days on your trip? You lose all self control. Party's on. You are free and relaxed and you are going to live it up. Bring it on! .....Fast Forward 3 days....UHHGG!  You feel like crap. On the way home your thinking "what did I do to myself." Now here comes the guilt, you slept bad, had one too many virgin Pina Coladas, didn't workout at all (although, you had good intentions), and you went back for seconds, and thirds at the dessert buffet. So, how do you get back on track?

Here's how to reboot your body and lose that post vacation bloat in two days:

Breakfast 

•  8 oz skim milk, or soy milk
• 1 cup berries  (or other fruit low on the glycemic index, bananas are not)
• 1 cup ice
• Your favorite protein supplement (my choice... Body By Vi Shake)

Snack

• 1 cup green veggies--asaparagus, or cucumbers are a good choice. They both have cleansing benefits.
• 8 oz green tea ( I love the iced green tea at starbuck's, clear free of the sweetener)

Lunch

• 4-6 oz lean protein
• spinach salad with your choice of additional veggies (try to stick to green veggies)
• 2 tsp balsamic dressing-Try this flavored one Archer Farms Strawberry Basil

Snack

• 1 cup green veggies
• 8 oz green tea

Dinner

• 4-6 oz lean protein
• 1 cup steamed or raw veggies

Here are some great ideas for adding flavor without too many extra calories, etc: lite soy sauce, Mrs. Dash, pepper, oil and vinegar, mustard, salsa.