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The Importance of Setting Goals July 27 2015

In Life:
When talking about setting goals, it all really comes down to one main factor- motivation. With anything in life, it is human nature to let things slip or push them off if we don't have any real boundaries, structure, or targets to reach. Setting goals may seem simple, but this process is an essential factor in our success and productivity in all areas. Whether it's forcing ourselves to make it to the gym three times a week, stick to a healthy meal plan, or setting goals for our kids, it is crucial to put these targets in place for ourselves to make it easier to maintain momentum and motivation. An easy way to make sure you stay on top of this is to set aside an hour for yourself every Sunday to write out a list of weekly goals. Try to include one that relates to each compartment of your life, for instance one pertaining to health and fitness, one pertaining to parenting, one for your relationship(s), and of course those pertaining to your career or personal achievements.

                     
In Parenting:
Many people don't consider setting goals to do with parenting, but this is an area that we can really let slip if we don't set guidelines and PLAN, PLAN, PLAN! Try making a goal for each week that you yourself have to achieve, for instance "Do 3 different activities with the kids" as well as one for the kids, ex. "Help with the dishes every night" or "Get an A on an assignment." Implementing a star/sticker program can be a great incentive for kids to meet these goals as well. Create a board with each child's name on it, and place a sticker underneath for each achievement attained, working towards a grand prize after a certain number of goals have been met. It's great to train children to become achievement oriented from a young age, as it will set lifelong habits that will translate into a good work ethic later on. (Plus, you'll get a heck of a lot of chores done around the house!)
                  
In Fitness & Nutrition:
This is also an area where it's definitely necessary to set some goals. We are all busy and life does get in the way. Sometimes it's just quicker to grab that cookie and latte on the fly instead of the egg-white omelette you'd planned to prepare for breakfast. Or to skip the gym because something more fun came up. Setting a weekly goal will help you focus and make sure you don't let yourself slip in this area. After all, our health is our most valuable and important possession, without which we could not succeed in all other areas of our lives. A meal plan is a great way to ensure that you stick to a healthy diet (at least most of the time, we're all human!) In your Sunday list of goals, include a weekly plan for at least 2 meals a day. If you work, packing a lunch is a great alternative to the tempting crap that the food courts offer. Once you are hungry, it's hard to use good judgement! Do a weekly grocery shop to ensure you have most of the necessary ingredients to make most of the meals on the plan. This will also create ann incentive to stick to it, as you've already committed. Just make sure to keep things interesting, giving yourself lots of (healthy) variety. For fitness, set some weekly goals that are realistic and attainable. If you like hot yoga, try to attend three classes that week. If you're a gym bunny, set a goal for number of visits to the treadmill.  
                               
In Relationships:
With the busy hum drum of every day life, especially with young kids in your mix, relationships often start to take the back burner. Whether it's your marriage or even your relationship with your best pal, it's important to set a weekly reminder to pay attention to these important relationships so that you don't wake up one day and realize you barely know each other anymore. I find it helpful to designate one night a week for "date night" and another evening or lunch hour for seeing a friend (better yet, a group of friends so you can squeeze a few in at once!)

                    

So take the time each week to put some targets in place. You'll feel great meeting them, and your life will inevitably be more fulfilled and successful as a result!


The Importance of a Healthy Body Image in Young Children July 08 2015

         

This subject may feel somewhat tired at this point, but I am glad to see the media beginning to focus more on the saturation of dieting and weight loss incentives and their negative impact on young children, particularly girls. With growing access to technology and various media outlets, children are being bombarded with messages about “losing weight fast” and seeing headlines like “get thin in just a week” on a daily basis. They are also being shown images of “the ideal body” that have been edited and manipulated, creating an unrealistic (and unhealthy) idea of what “normal” should look like. This is so common that they are growing up with the mentality that they should constantly be trying to lose weight, to be thinner, no matter their size or weight. Weight loss has gone from being a health requirement for the obese, to a common goal of the majority of the population, at least in Western society. It’s almost like a competition, who is the thinnest? Who has lost the most weight in the shortest amount of time? Exercise has become only about losing weight, as opposed to building strength, energy and endurance.

                        

These negative messages impact all people, but children are the ones in the most danger as their bodies are still growing and developing and need proper nutrition to do so. They are also extremely impressionable, and are developing their habits and mentality towards their health and bodies that they will carry with them throughout their lives. Creating a positive body image in young people isn’t just about telling them that they are beautiful no matter what shape or size they are. Though this is important, there is more to it. Instilling a healthy body image entails focusing on the important factors, like health, nutrition and balance. There is a fine line between making sure they are conscious of their health and making good decisions when it comes to eating and staying active, and over focusing on these areas.

               

The best way to ensure that your kids maintain a healthy mentality toward eating and fitness is not to over- focus. Lead by example and provide them with healthy, balanced meals from an early age. Get them accustomed to eating this way without harping too much on the importance of it. This being said, don’t completely deny them of treats. This will only come back to haunt them later as they will likely have self-control issues when they are no longer restricted from these “forbidden fruits”. It’s all about balance and lifestyle. Treats are treats…simple as that.  In terms of fitness, try to provide an active lifestyle for them. Don’t focus on the results of fitness, but the importance of staying active and involved in extra-curricular activities. Sports are a great way to keep them active, as they are social, fun and team based which builds trust and companionship. Companionship is a really key factor in my opinion. It’s healthy to have a little competition between peers, but competing with oneself can become obsessive and self-destructive, particularly when it comes to weight loss goals.  

                  

Long story short- sign your kids up for lots of activities! Encourage them to find an active sport that they love. Keep them well fed with a healthy attitude toward nutrition, and too busy to over-focus on things like being super thin or losing weight. If they remain healthy and happy, the physical results will come naturally.


5 Fun Poses You Didn't Know You Could Do With Your Kids! August 06 2014

No matter what you say, it’s what you do that counts.  If you want your kids to be active- BE active.  They will love their time with you and will develop good habits in spite of themselves. Monkey see, monkey do!!! 

 

1)      Leap Frog, Yoga Style!

Sit in splits position and stretch it out while your little beaper leaps across you. You may want to throw in a chair to leap off of to avoid and accidental be-headings. 

 

 

2)      The Crow Swing:

 Good for Mom & Dad’s Arm Muscles, great for the little one’s flexibility. Not to mention one heck of a fun ride! Have your junior assume Crow’s position while you grasp his/her hands and lift. It might take a few tries to get air born- but they’ll love it once they do!

 

3)      Back Bend  & Crow Pose Combo-

Get into your best bridge and have your little tot perch on top of your tummy in Crow’s position. Tons of fun for flexibility, balance, and building trust!

 

 

4)      Splits Lift:

Lift your little one up in splits position and see how long you BOTH can hold it!

 

 

5)      Family Hand Stands:

 Get inverted together, and see who can hold their stand the longest! Inversions are great for increasing blood circulation. Providing more oxygen and blood flow to the brain is thought to increase many mental functions like memory, concentration etc. J

(More info on the benefits of inversions here http://yoganonymous.com/10-benefits-of-yoga-inversions/