Gettin' Fit & Healthy with Rickie

  Resolution tips &            Bitecise workout     Whether it is the New Year or you have just reached a point in your life you are resolving to 'improving' something.  We make resolutions to improve ourselves, our lifestyle or financial status, regardless of your 'why' here are a few tips.  1. Create attainable goals, example: start exercising. Suggestion: be more specific and achievable.  Start exercising 10 minutes a day, 3x per week and grow from there. 2. Approach your goal as adding something positive rather than eliminating, example: eat healthier.      Suggestion: Include a vegetable in one meal a day, 3-4 meals a week.     Once these realistic goals are achieved re-evaluate and create your new attainable goal.  PLEASE prevent from creating a list of goals or to do's, approach one at a time, once you have reached your goal and it is sustainable then move on.  This is not pas...

  Reframe your resolutions     I am writing this post 3 weeks into a new year but the information can be applied anytime it fits in your life.  The approach of a new year also brings with it the chance to start, begin or create some fresh changes.  Unfortunately new years resolutions tend to be vague with out any plans as to how you will implement the resolution.  This tends to set us up for what we consider failure or feel overwhelmed.  There are several different ways you can approach these changes, a few ideas below.     1. Rather than setting a new years resolution such as 'I am going to be active 30 minutes a day.'   If you have not already had an activity plan it is tough to jump right in to 30 minutes every day.  Instead implement a monthly resolution to get in a walk 3-5 times a week and rather than set a time frame plan your route, be it short or long and make it part of your schedule.  Each month revisit your pla...

  Go out with a BANG!!     I really like this quote from Carl Bard, it emphasizes you can start anew at any time in your life.  I would like to take this time to express the advantages of beginning your New Year's resolution now, rather than when the  new year begins.      Consider easing into your resolution(s) so you can develop new habits gradually and make sustainable progress over time. You can build momentum and motivation going into the new year, setting you up for success in achieving your goals.  In addition to the jumpstart if your resolution is health or fitness the early start can also help to ease the stress of the holidays.      Let's take this time to consider how to approach resolutions.  Focus on introducing good habits rather than focusing on eliminating bad habits.  This approach does not leave you feeling like you are depriving yourself of something you enjoy. When introducing something positive yo...

      What if??  th is year we decide to love and take care of ourselves more rather than 'trying to change ourselves'.  New Year's resolutions are almost always focusing on changing something to make ourselves or our lives better.  Consider a resolution that allows you to love yourself as you are and resolve to show yourself the love and kindness you deserve. Treat yourself the same as you would treat a loved one.  This does not mean you should not resolve to exercise but approach it from a different perspective; I am going to do what I can to take care of my body and provide it with what it needs.  Exercise can reduce stress, improve our overall health and clear our minds.  Try replacing the resolution of  ' I want to lose 30 pounds'  just resolve to move more doing something you enjoy on a regular basis and reap the rewards of how your body and mind feel.  Be patient and the weight loss will happen. Are you resolving to...

  New Year, New Resolution...       How many times have you set exercise, getting healthier, losing weight, etc. as your New Years resolution?  We have all set this resolution at least once in our lives unfortunately statistics show on average 70% of those individuals give up.        Why is that??  most people set lofty goals for which they would not achieve until the far future such as lose 100 lbs., drop 3 sizes, run a half or even full marathon.  All of these are possible but we need to set smaller goals which are attainable and we can celebrate the accomplishment and move on to the next level as we work towards that bigger goal.   So if you want to run a half marathon and have not been exercising at all you cannot expect to go out and run 5K/3M.  As long as you are healthy or discussed with your physician go ahead and do that 3 miles but mix it up with running and walking.   Walk for a set amount of...