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"It doesn't matter what you can do ...
what matters is what
you WILL do."

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Dr. Robert Anthony

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"You must begin to think of yourself as becoming the person you want to be."
'
- David Viscott

You Better Check Yourself

People say New Years Resolutions don’t work. That may be true but only for the people who stop ‘working’ their plans once the excitement of the New Year wears off. I’m going to talk to myself here in case no-one else but me needs this word. How you handle anything ( setting goals, losing weight, completing projects) is how you handle everything ! Use your New Year’s Resolutions as a chance to break down some ‘stuff’ that has been holding you back in your life. Do what you said you would do. If some of your goals were too lofty then use this time to adjust them. There’s no shame in that. Setting the goals were easy, now comes the real work. So together lets continue to work our plans weekly, daily and hourly if necessary !!

Enjoy the newsletter!

Cathy Morenzie


Feature Article

You Better Check Yourself

So you're week four into your goals you have set for yourself for this year. How's it working for you? Are you still as motivated? Are you honoring your commitments? Are you starting to see results? As we are rounding the end of January (already), let's use this time to see if we need to make any adjustments for next month. One of the biggest goal setting mistakes I often see is that people make plans and don't put systems in place to follow through. Having accountability is one of the best ways to help keep you on track.

Accountability can take on many forms. It can be a specific person whom you check in with on a regular basis such as your family doctor, friend, personal trainer or co-worker. You can also be more accountable by keeping personal records. This can be in the form of a food and or exercise journals. I use a simple calendar to record my workouts. Remember, your goals have to be measurable. If you can't measure it, you can't manage it !

Here are a few tips to help you stay accountable:

Set up check points for yourself? eg. weigh in once per week, review your goals weekly, set monthly goals

Realistically review the factors that are getting in the way of your commitments- make changes if necessary.

Choose accountability partners who will not let you off the hook too easily. Allow them to hold you accountable.

Choose a designated time each week to check in with your accountability partner.

Track your food and exercise immediately. If you wait until the end of the day you usually forget.

Stay positive and have fun. If you start to resent what you're doing, the chances of you sticking to it are slim to none. Find ways to keep it fun.


Nutrition Tip of the week

BRAIN FOOD:

We know that the foods we eat affect the body. But did you know that they may have even more of an influence on how the brain works? Dozens of studies show that diets rich in folate (folic acid or vitamin B9) can help to improve brain function.

The RDA for men is 400 mcg and women is 200 mcg. Here are a few suggestions on food sources of folate: romaine lettuce, spinach, turnip greens, mustard greens, calf's liver, parsley, broccoli, and lentils, beans (pinto, garbanzo, black, navy and kidney). So stay sharp. Stock your refrigerator with brain healthy foods today.


Exercise of the Week

Exercise Description:

One Arm Raise on Ball

Muscles Worked:

Core (lower abs., obliques)

Instructions:
1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip.

2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side.

3. Continuously repeat this pattern for as long as you can maintain the correct position. ( 5-10 times per side).


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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