Local Spotlight: 2021 Health and Fitness Goals with RefineYou
Hi Indy, Kelli here! One of my 2021 goals for my business it to feature local businesses here on Kelli Sells Indy as a spotlight. Community is so important and I hope this space can become a resource for you to support small business around you, too! January kicks off year with resolutions and goals, so today's guest post is with Kim Goletz, owner of RefineYou, Physicians' Assistant, certified nutritionist and personal trainer.
Many of have been really looking forward to 2021, and with good reason. If you’ve had a tough year and have lost focus on your health, your fitness, or have gained the “quarantine 15,” you might be looking forward to a fresh start after the holidays. If your goal this year is weight loss, fitness or nutrition related, there are a few questions you should ask yourself, especially if you are looking for help in this arena.
How is your mindset?
Your mindset is a HUGE part in making a change and sticking to it. If you don't have the right mindset, it’s going to be difficult to "stick to the program." A lot of people look for motivation as if it is something that can be found somewhere. Motivation cannot be found anywhere other than within you. Define your purpose… why are you making this change? There will always be something that comes up, or an excuse to get out of it. Your purpose needs to be stronger than your excuses. Your purpose is your motivation.
In addition, falling in love with the process, instead of focusing only on results, can also lead to long term success. If you start to enjoy eating healthy, feeling good and exercising, it makes it much easier continue because you enjoy it and the way it makes you feel. If you only do it for the results, once you get to your goal or if you don’t get to your goal, you will most likely quit.
What goals you have set for yourself?
If your goal is to lose weight, a healthy goal for weight loss is only 1-3 pounds per week. If you have less to lose, this will be even slower. Be wary of setting an unsafe or unrealistic goal for yourself. If you are incorporating exercise, the results on the scale may not reflect the changes you will be seeing in your body. You may be losing fat and gaining muscle, which will not result in a huge drop on the scale. I encourage people not only to focus on a certain weight loss goal, but to focus more on feeling better, sleeping better, how their clothes fit, their before-and-after pictures, and improving their health. It can be very frustrating to set a goal and not be able to reach it, so if the goal is unrealistic or unattainable, you will always be frustrated and feel like a failure. It’s no wonder so many people give up on themselves. The key is setting realistic, attainable goals. Setting smaller, attainable goals frequently can increase your success in reaching your goals. As you meet each goal, you set a new one, which puts you in constant, positive, and forward momentum.
How to set goals…
No matter what your goal may be, it should be:
Specific or measurable
Instead of saying, "I want to lose weight," "I’m going to eat healthy," or “I want to lose 20 pounds in 2 weeks,” set a realistic and specific goal with a deadline. For instance: "I want to exercise at least 2 times per week for 4 weeks," or, "I’m going to eat a serving of vegetables for every lunch and dinner for a week."
What steps will you be taking to help you reach your goals?
If you’re looking to lose weight or improve your body composition, it's important to find a program or plan that isn't severely restrictive and allows you to gradually work this into your life as a lifestyle, not a quick-fix (all-or-nothing) program.
Ask yourself… Are you going to be doing too much too suddenly? Are you going to put too much pressure on yourself? If you choose a technique or something that is the complete opposite of what you are doing now, or something that is severely restrictive, it might be too much all at once.
If you’re looking for help, you should look for a program or technique that is attainable for you. You should also look for something that teaches you how to maintain this lifestyle long-term, instead of looking for something you think will be easy, or a quick fix. People frequently look for set meal plans so they “don’t have to think.” If you have a set meal plan, you won't learn how to make the right choices on your own. So, when the plan is over, or if you're not in your controlled environment, you won't know what to do. In addition, if a program depends on pre-made meals or shakes, you won’t learn how to make the right choices with food. Another thing to consider is whether you’ll be able to buy these products indefinitely to maintain these results. These techniques are some of the things that lead to “yo-yo dieting” because they only work in the short term and cannot be maintained.
A lot of people have the “all-or-nothing” mentality. They choose a severely restrictive or aggressive plan to achieve a very aggressive goal. Starting these diets that promise drastic results in a short amount of time most likely utilize strategies that are severely restrictive and are impossible to maintain long term. Another problem falls with starting a workout “challenge” that requires you to exercise intensely every single day. If your body is not ready for this level of workouts, it can lead to injury. This amount of exercise is also difficult to continue over the long term.
When it comes to weight loss or improving your health this year, be sure you are in the right mindset to put forth the effort; that you set realistic, attainable goals for yourself; and that you choose a plan that you can maintain long-term. Focus on smaller goals and implementing healthier habits in your routine and, more importantly, fall in love with the process of taking care of yourself. Setting smaller goals and achieving them routinely will give your attitude and spirit a boost and will leave you wanting more! There is always room for self-improvement! Just think, if you aim to improve 1% every day, how far will you go in one year?!
If you need support, accountability, and a customized plan put together to help you reach your health and fitness goals, check out The Refine YOU Program. Visit www.refineyou.co for more information. This program is a 6 week (plus one bonus prep week) online program that will give you a customized nutrition plan with workouts to your level (that can be done at home with minimal equipment or at the gym) to help you reach your health and fitness goals. It is a jump start to a lifestyle change and utilizes a 360-degree approach for a total transformation; mind, body, and spirit. Be the healthiest YOU possible!
Kim Goletz PA-C
Founder and CEO of Refine YOU Certified Nutritionist, Certified Personal Trainer Clinical Preceptor for Butler University