Mediation Advantage Services December 2018

4 FITNESS GOAL MISTAKES TO AVOID

SET THE RIGHT GOALS THIS NEW YEAR

Choosing the right goal is perhaps the most important part of achievement. Be brave and challenge yourself this year, but increase your chances of success by avoiding these four common pitfalls. 1. GETTING ‘TONED,’ ‘BUFF,’ OR ‘IN SHAPE’ Do yourself a favor and delete vague fitness terms like these from your vocabulary; they don’t mean anything, and there’s no way to achieve them without a concrete definition. For instance, once you understand that “toned” really means “lean and muscular,” you can create a workout plan that helps you shed fat and reveal muscle. And “in shape” can have different meanings depending on your current fitness level. To you, does it mean completing a difficult WOD, losing weight, or reducing your blood pressure? Be as specific as possible when creating your goal. 2. LOSING A LARGE AMOUNT OF WEIGHT Losing lots of weight is fine as a long-term goal, but it will take a while. To prevent feelings of discouragement and failure, it’s best to create smaller milestones to hit along the way. Decide what you can realistically achieve during a manageable period of time — perhaps 3–6 months — and make that your first goal. While the scale is a handy tool to evaluate your progress,

don’t rely on these numbers alone. Use multiple techniques, such as progress photos, measurements, and the way your clothes fit.

3. SETTING UNREALISTIC GOALS Challenging yourself is one thing; setting yourself up for failure is another. If you spent three years putting on weight, it’s not going to come off in three weeks. If you’re juggling a 50-hour work week with a family and chores, you’re probably kidding yourself by swearing to hit the gym every night after work for an hour. If you’re a hardgainer, trying to look like Arnold will be an exercise in futility. Don’t be afraid to push yourself, but set goals you stand a chance of achieving. Once you hit those successfully, set some new ones! 4. LETTING INSTAGRAM INFLUENCE YOUR GOALS Your favorite fitness Instagrammers may look like gods and goddesses online, but keep in mind that they’re only showing you their best selves on their best days with the best angles and lighting. Instead of trying to be someone else, focus on yourself! Just because they’re hitting PRs or rocking bikinis or eating a vegan diet doesn’t mean you have to. Decide what you really care about, then choose goals that will make your life better every day — even when the camera isn’t around.

Don’t wait until January to get started. Decide ahead of time what you want to achieve, make a plan now, and set yourself up for success!

MONTHLY CHALLENGE QUALITY KID-FOCUSED TIME Amid all the busyness this month, enjoy a few hours of quality time with your kids. Find one activity that gives both of you a chance to play and brings out the smiles. Here are a few ideas:

PALEO HOT CHOCOLATE

INGREDIENTS

– Do a kid-friendly yoga class together.

1 can (14 ounces) coconut cream, chilled 3 tablespoons coconut sugar

• •

2 cups almond or coconut milk 2 tablespoons unsweetened cocoa powder 1/4 teaspoon pure vanilla extract

– Go ice skating or sledding.

– Go to the Museum of Fine Arts.

– Check out Legoland.

DIRECTIONS

pour into a large bowl; whisk with an electric mixer. Add coconut sugar and mix well. 4. Pour hot chocolate into a mug, top with whipped cream, and enjoy.

1. In a large saucepan, bring almond or coconut milk to a boil. 2. Once boiling, remove from heat and gradually stir in cocoa and vanilla until well-combined. 3. To make whipped cream, remove coconut cream from refrigerator and

Have fun!

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