What are you going to look like in six months? How will you feel? If you haven't given those questions any thought, I would strongly encourage you to consider writing a Future Vision Statement. It takes deliberate thought and planning to accomplish your goals, and this is a great first step! Click the link(s) below to download your Future Vision worksheet, then use your 'print' button to print it out and get started.

What did you have for breakfast yesterday? How about for lunch 2 days ago? If you're like most people, you forget what you had to eat shortly after you've swallowed it. Especially when it comes to those little 'extras' that you're not planning for. A co-worker brings in a box of Krispy Kremes or you munch the crusts off your kid's grilled cheese or you find yourself at the vending machine to get you through the afternoon drag. These mindless nibbles can add up to hundreds of extra calories that can make a difference between reaching your goal and being stuck where you are.

Click the link(s) below to download your food log, then use your 'print' button to print it out and start filling it out today. Be sure to keep track of each thing that you eat or drink, and write down as much detail as possible. This will help you begin to establish a pattern, and recognize areas where you may be able to improve.

It's a fact that people who set goals are far more likely to be successful than people who just wander through life aimlessly. If you don't know what it is you're trying to achieve, how can you expect to be successful? And yet, many people set goals that are too vague or too large, and this can lead to a feeling of being overwhelmed. If you wrote your Future Vision Statement (see Week One), you have an idea of where you are going; now you have to decide how you'll get there! What specific steps will you take to move you towards that Future Vision? It helps to focus on self-care goals that are within your control. For example:

• I will exercise with Leah's video before work on Monday, Wednesday and Friday.
  
• I will eat one serving of fruit with breakfast and for morning snack, one serving of vegetables with lunch and two servings of vegetables with dinner.
  
• I will drink two quarts of water before drinking any other liquids during the day.
  
• I will stop eating three hours before bed.
  
• I will prepare or order my sandwiches without cheese or mayonnaise.

Notice that the above items are all specific actions that you have control over. Saying "I want to lose 20 pounds by my class reunion" is too vague and much harder to control than saying "I will walk around the block after I eat dinner". When you set realistic goals, you are energized with a sense of control. Each thing that you accomplish adds fuel to the fire and encourages you to keep moving. Take a few minutes now to pick three things you can commit to this week. Write them down. Feel free to copy from my suggestions above! If you'd like, you can e-mail your goals to me and I will check in to see how you're progressing. Just write goal check in the subject line of your note.

The number one excuse people have for not working out is lack of time. It has been my experience that working out doesn’t take time as much as it creates time. How is that possible?

After a week or so of committing to a regular exercise program, most people report that their energy and stamina levels have increased to the point that they have more productive hours each day.

Regular exercise will also increase your time in a very literal sense: people who exercise have a lower incidence of heart disease, osteoporosis and other life-threatening diseases and as a result, live longer! You can add months and even years to your life (don’t you want to stick around to enjoy your retirement and your grandkids?!?)

So how can you squeeze fitness into an already busy schedule?

• Be an early riser. Set your alarm 30 minutes earlier than usual and use the time to exercise. The increased energy you gain from working out will make it easier to get up after just a few days.
  
• Walk and talk. Instead of (sitting) and talking on the phone with your friends, consider meeting them for a combination chat/exercise session.
  
• Multi-task. If you like to read or watch TV, consider exercising at the same time. Do squats or shoulder presses while you’re cooking dinner. Hold in your stomach and tighten your butt while you’re driving.
  
• Shop yourself fit. Park on the far side of the parking lot at the mall or grocery store. Instead of heading straight to your destination, do a lap (or two) around the mall first (but not by the food court!)

Take a moment to figure out a way or two that you can fit some ‘extra’ exercise into your day. Write down your ideas.

Keep in mind that in order for your workouts to be most effective, they must be done with intensity. This means you should be breathing hard and sweating during the aerobic portion of your workouts and experiencing muscle fatigue by the twelfth repetition of a weight-bearing exercise.

Most people find it’s easier to make good food choices from the shelves in the grocery store, rather than the shelves in their own refrigerator or cupboard. If you plan well and commit to buying only the food that will support your fitness goals, you won’t have to rely on willpower once you get home. There are some basic rules that will maximize your chances for successful food shopping:

• Make a list and stick to it.
  
• Go to the grocery store only once a week.
  
• Never shop when you’re hungry!

Following these rules will:

• Save time
  
• Save $$$
  
• Save CALORIES!!!

Grocery stores will do what they can to entice you to buy high-fat, high-calorie (and often high-priced) junk food. The store where I shop has all their beautiful fresh-baked pies and cakes right next to the produce section. The dairy case is located right next to the potato chip aisle! So as shoppers are doing their best to make healthy food choices, they’re tempted by the sights and smells of the not-so-healthy items. Nearly 80% of shoppers said they made snack food purchases strictly on impulse! Don’t let yourself be a statistic.

Know your personal ‘Danger Foods’.

There are bound to be a few items that you find absolutely irresistible. Despite your best intentions, if you have these items in your house they will find their way into your mouth (and onto your hips!). Ask yourself what foods make you simply weak in the knees. Consider banning these items from your shopping cart, at least until you feel like you’re back in control. You can't eat it if you don't buy it!

Don’t make phony excuses

What to do when you have family members that aren’t watching their waistlines that expect you to bring home ice cream, potato chips or other snacks you’re trying to resist? The first thing to do is sit down and objectively decide if you’re playing a very fattening game; using someone else as an excuse to keep your favorite high-fat snack foods in the house. When you’re sure that’s not the case, figure out the items they like that don’t tempt you. Or better yet, see if you can convince them to make healthier food choices with you. In the long run, you’ll both benefit!

Take a few moments to think of some some snack items you can buy for your loved ones that won’t tempt you. Write them down.

You've prepared your Future Vision Statement, set some measurable and obtainable goals, are keeping a Food Log and have even come up with some creative ways to fit a work out into your busy schedule. Now you want to make sure that your work out is going to give you the best results in the shortest amount of time possible. If you're going to make the time to work out, you want to make sure you're getting results, right? There are some key elements that are crucial if you want to make sure you're working out effectively.

• Work out with weights
  

  Lifting weights will add lean muscle mass to your body, which will result in a better shape, reduced risk of osteoporosis, and a faster metabolism. That's right, people who have a greater muscle mass burn more calories even while asleep!

• Work out intensely
  

  If you are not sweating and breathing hard during your exercise routine, you're not maximizing your potential. Beginning exercisers should start slowly, and of course if you have any medical problems get your doctor's approval before working out, but for the best results your exercise routine should be very challenging. You want to fatigue your muscles and get your heart beating in the fat-burning zone in order to see results sooner than later!

• Work out consistently

This is undoubtedly the most important factor in determining your success. If your workouts and attempts to eat a healthier diet are sporadic, so will be your results. Make a commitment to spending 30 minutes at least four times a week working on your physique.

If you aren't sure how to put together an effective work out, do yourself a favor and order a copy of my video, "30 Minutes to Total Fitness". I designed the video to offer a great workout to fit into even the busiest schedule. The video is divided into three 10-minute workouts that you can do alone or combined when you have more time. By following along with the complete video four times a week, you will be well on your way to your new body before you know it!