Reaching your goals: Don't hold back

By Joni Hyde of WorkoutsForWomen.com

Sometimes it’s the little things that count the most when working toward your goals. Here are 20 little ideas that when implemented, can get you big results.

  1. If you are trying to lose weight, aim to lose 1 to 2 pounds per week.
  2. Make an appointment with yourself. Write down upcoming workouts in you planner as if it was a business appointment.
  3. Don’t be ruled by the scale. Since muscle weighs more than fat, as you get fit the numbers on the scale may lead you to think you are not truly losing. In addition to the scale, track your progress with a measuring tape and by the fit of your clothes.
  4. Rewards are great incentives. Give yourself a treat for making all your appointment for the week: manicures and pedicures, a massage, a long bubble bath.
  5. Tell friends and family about your get-fit goals. Support and encouragement from loved ones is a big motivator.
  6. Think of yourself as healthy and fit. When your willpower starts to wan, bring up those images and don’t let go of them.
  7. Not sure if your in your target heart rate zone? Wear a heart rate monitor when you exercise.
  8. Make each workout count! Push yourself, but not to the point that your in pain. Just remember, exercise should not be easy, but should be performed at a moderate to intense in intensity depending on your fitness level.
  9. Pay attention to form. Each movement should be done in a slow controlled manner and using the full range of motion. Correct form allows the muscles to work most effectively.
  10. Trouble finding the time to exercise? Get up a heal-hour earlier. Exercising first thing in the morning is a great way to start the day. Your workout is done and it leaves you felling energized.
  11. Don’t have a solid hour in a day? Split up your workouts into two 20 – 30 minute segments.
  12. Stay active as much as possible. Take stairs instead of elevators or take a walk after dinner.
  13. Abdominal muscles are the core of your strength. Tighten your tummy wherever you are. This helps to train those muscles to stay flat, rather than in a constantly relaxed state.
  14. Stand up straight. Good posture pulls everything up and in, giving you a lean look.
  15. Never skip meals. You may think you’re speeding up weight loss, but you’re really sabotaging your progress.
  16. Don’t eat less then 1200 calories per day. If you consume too few calories, your body may go into starvation mode, which imapairs weight loss.
  17. Drink more water throughout the day. It helps you feel full.
  18. Keep a diet log. You may be surprised at how much you are indulging.
  19. Track your progress. Also, track the times you exercise. Make sure you use the Accountability System.
  20. Stay motivated!! Don’t focus so much on the final results. Revel in the small accomplishments as they happen.

For a complete home exercise program visit WorkoutsForWomen.com. With online audio/video instructions and email consultations, members enjoy the benefits of having a personal trainer at their fingertips and on their own schedule.