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Newsletter: How to Achieve Your 2006 Resolutions

"Take the first step in faith.
You donít have to see the whole staircase,
just take the first step"
- Martin Luther King Jr. 1929-1968

How to Achieve Your 2006 Resolutions

Happy New Year!!! Im so excited about the New Year. It always seems like a chance to wipe the old slate clean and start fresh. New goals, new dreams, new trails to blaze. I always take this time to reflect on success and challenges from the past year then I determine a strategy to build on the successes and find better ways of overcoming the challenges. My goals this year are lofty (as always); if you're going to dream then you might as well dream big.

I had a wonderful time with family and friends;a bit (okay a lot) of eating and celebrating; a nice visit from Santa (love my new coat) so now its down to business (the first day back to work has a way of snapping me back to reality.)

I look forward to another year of sharing with you, inspiring you and being inspired by you. Keep your emails coming; I love them! Lets continue to encourage one another to strengthen our bodies, minds and spirits.

Enjoy the newsletter and have a blessed week!

Cathy Morenzie

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Feature Article

Achieve Success in 2006

Are you tired to setting goals and not sticking to them?
Do you want to know why some people achieve success while others fail?

Do you wish you had the tools and skills necessary to make a plan and stick to it?

This month we will be focusing on Effective Strategies for Sticking to your New Year's Resolutions. The emphasis will be on weight loss since it is usually on the top of peoples list but you can insert any of your goals. The same formula applies to achieving most goals.

This week we will begin with how to actually set your goals. Common mistakes people make are that they set goals that are unrealistic, unmeasurable and unattainable then they get frustrated and give up by March or sooner. Though the process may be a time consuming , putting in the time now to thoroughly think out your goals will help to maximize your success. I suggest the S.M.A.R.T. system for goal setting.

S = Specific
M = Measurable
A = Attainable
R = Realistic
T = Timely

Be specific in your goals. Instead of setting a goal to lose weight or be healthier, set a specific goal to lose 10 pounds or to exercise on your treadmill for 20 minutes 3 times per week.

If you can't measure it, you can't manage it. Choose a goal with measurable progress. You can measure weight loss but if you set a goal to feel better, how excatly will you manage that? Then put a system in place to measure your results ie. weekly weigh in.

Commiting to losing 80 pounds by March probably is not attainable.Goals you set which are too far out of your reach, you probably won't commit to doing. This often leads to frustration and disappointment. While your goals should stretch you, they should not be overwhelming. A weight loss goal of 1 to 2 pounds per week is more attainable

Setting Realistic goals are a bit similar to attainable goals. Its not realistic to say that you will never eat sweets again especially if your really enjoy them. Enjoying them on weekends or once a week is more realistic. Once again, set goals that will challenge you but they should be within reason. Set the bar high enough for success.

Your goals should have a start point and an end point ie. by March 31 or by the end of the year. Without a time limit there is not urgency to start taking action now. Check to ensure that your time lines are attainable and realistic.

If you want more information on goal setting, Mark your calenders for Tuesday January 10th to join Coach Leesa and I for a live interactive teleclass.Take advantage of this great opportunity to start the New Year off powerfully and effectively. On January 10, 2006 at 8:00 p.m. E.S.T., I will holding a tele-class entitled, ďDo you want to have guaranteed success with your Weight Loss Resolutions in 2006?Ē

If you struggled in 2005 to reach health, fitness and weight loss goals then make a decision not to spend another year in frustration. Sign up for the tele-class and hear strategies and techniques from people who have lost 10, 20, 30+ pounds and have kept it off. But hurry, there are only a limited number of free spaces. Donít put it off, register now!!

Nutrition Tip of the Week

Eat Your Fibre

Nutrition experts recommend that Canadians double their fibre intake to a healthy 20-30 grams of fibre each day.

Here are a few ways to get your fibre each day:

Eat the skins on vegetables and fruits whenever possible. Try lentil soup, curried vegetables or broccoli in black bean sauce.

Cold salads are a delicious way to eat fibre. Try three bean, macaroni, tabbouleh, couscous or rice.

To sneak in more fibre, substitute whole wheat flour for all or part of the white flour in recipes.

Sprinkle a couple spoonfuls of dried fruit, sunflower seeds, almonds or poppy seeds on ice cream, yogurt or pudding.

Use oat or wheat bran, as a filler in meatloaf or as a coating for fish or chicken. Snack on popcorn, raw vegetables and fruits.

Ground nuts or sesame seeds add a crunchy coating to fish.

Here are a few reasons to eat your fibre:

10 Reasons to Eat Fibre

Exercise of the Week

Exercise Description:

Superman wth Alternating Arms

Muscles Worked

CCore abdominals; back; shoulders (stabilization); gluteals (bum)


  1. Start the movement in the plank position.
  2. Holding that position, raise your right arm and your left leg off the ground.
  3. Return to the start position and repeat with the other leg.
  4. Hold on each side for 1-2 seconds, complete 5-10 per side.
  5. Avoid lifting your bum in the air. Beginners try just the lifting one arm without the leg or vice versa.

About Cathy Morenzie

Cathy Morenzie is a certified personal fitness trainer, fitness instructor, and Pilates instructor. She specializes in providing creative fitness solutions for people on the go. She has trained thousands of clients and trainers over the last 15 years. For more FREE tips like these, contact us or call 416-410-8517 to schedule your complimentary session. Can't fit personal training sessions into your schedule, no problem - try our online personal training and receive the benefits of one-on-one personal training at a fraction of the cost.

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Page last modified on July 06, 2006, at 09:49 AM