7 rules for goal reminders.

Use reminders and keep them in every environment.

The first step in following through with any goal is remembering it in the first place. Follow 7 rules for your goal reminders.

1. Use them

Reminders are essential to achieving a new goal, whether it’s to drink more water, take walk breaks at work, or eat breakfast. Reminder ideas

It’s easy to forget to do these things once you get busy with your regular daily routine, especially if it’s a new behavior.

You might have a goal of drinking 8 glasses of water a day but before you know it it’s 3pm and you haven’t even had 2 glasses.

2. Keep reminders in every environment

Keep reminders in every environment:

• At work
• At home
• In your car, etc.

If your goal is to drink more water, keep a refillable water bottle in your car, on your desk at work, by your alarm clock, on your kitchen counter, etc.

In order to lose weight for good, you must make small, gradual, and healthy changes to your lifestyle. (Our approach to weight loss) Lifestyle changes take place in every environment; not just in one location.

3. Make reminders visible and obvious

Reminders will only work if you notice them. Keep reminders in, on, and near things you will see regularly throughout the day:

• On your phone
• In your wallet or on your money clip
• In a desk drawer you open frequently
• By your purse or keys

Reminders need to be visible and obvious to grab your attention and snap you out of autopilot mode. Other places to keep reminders

4. Use anything as a reminder

People, places, and things can be used as goal reminders.

• Ask a friend to send you text message reminders.
• Set a phone alarm as a reminder.
• Keep your written goal on your desk as a reminder.

Experiment with different reminders: some will work and some won’t. Find what works for you.

5. Be strategic about your reminders

Place reminders in strategic locations.

• If your goal is to start eating breakfast, place a reminder by your alarm clock, phone, coffee maker, or another place you will see first thing in the morning.
• If your goal is to go for a walk, keep your walking shoes and/or exercise clothes laid out in plain sight. How to hold yourself accountable for your goals

6. Remove familiar items as a reminder of your new behavior

Reminders don’t just have to be things you add to your environment. They can also be things you remove from your environment.

• If your goal is to drink less coffee, remove the coffee mugs from your office and take the travel mug out of your car.
• If your goal is to eat less ice cream, get rid of your favorite ice cream dish. The next time you look for it and can’t find it, you’ll remember your goal.
• If your goal is to stop eating in bed, remove the bag of candy from your bedside table. The next time you mindlessly reach for it and it’s not there, you’ll remember your goal.

Remove things from your environment to force yourself out of the mindlessness of your long-time habits.

7. Change reminders over time

Change your reminders before they blend in and you stop noticing them.

• Start using different color post-it note reminders.
• Change the ring tone on your phone alarm reminder.
• Move your photo reminder to a different location.
• Use a different reminder entirely.

Reminders will lose their power over time. Change the look, sound, or location of your reminders before they blend into your surroundings like the other things you see, hear, or walk past on a regular basis.

 http://www.fitnessforweightloss.com/rules-for-goal-reminders/

How many calories do I burn circuit training?

You can burn 285 – 765 calories circuit training.

It depends on how much you weigh and how hard you exercise. Below is an estimate of how many calories you can burn in 30 minutes of circuit training (with aerobic exercise and little to no rest):

• If you weigh 150 lbs, you can burn approximately 285 calories in 30 minutes.
• If you weigh 200 lbs, you can burn approximately 380 calories in 30 minutes.
• If you weigh 250 lbs, you can burn approximately 475 calories in 30 minutes.
• If you weigh 300 lbs, you can burn approximately 575 calories in 30 minutes.
• If you weigh 350 lbs, you can burn approximately 670 calories in 30 minutes.
• If you weigh 400 lbs, you can burn approximately 765 calories in 30 minutes.

Source:
Ainsworth BE, Haskell WL, Whitt MC, et al. Compendium of physical activities: an update of activity codes and MET intensities. Med. Sci. Sports Exerc., Vol. 32, No. 9, Suppl., pp. S498–S516, 2000.

Calorie calculations from equation: (METs x 3.5 x body weight in kg)/200 = calories/minute

http://www.fitnessforweightloss.com/how-many-calories-do-i-burn-circuit-training/

What is circuit training?

Performing back to back exercises with little to no rest

Circuit training means alternating between exercises with little to no rest in between. You might alternate between various strength training exercises or strength training exercises and cardiovascular (‘cardio’) exercise.

Strength training exercises:

• In a circuit, strength training exercises generally last 30 – 60 seconds.
• They can be done using machines, resistance bands, your own body weight, free weights (dumbbells), etc.

‘Cardio’ exercises:

• In a circuit, ‘cardio’ exercises generally last 30 seconds – 2 minutes.
• They can include any exercise that noticeably increases your breathing and heart rate. For example, jogging in place, doing jumping jacks, jumping rope, using a stationary bike, etc.

Sample upper body circuit (with cardio) – beginner:

• Single arm row – dumbbell and bench
• 30 seconds marching or jogging in place
• Chest press – dumbbells and bench
• 30 seconds of jumping jacks
• Bicep curls – dumbbells and bench
• 30 seconds marching or jogging in place
• Overhead triceps extension– dumbbell and stability ball
• 30 seconds of jumping jacks.
• Shoulder raise – dumbbells and stability ball
• 30 seconds marching or jogging in place

You can create your own circuit at home or at the gym, or you can take a circuit training class. If you take a class, the exercises are typically set up as stations and you move to the next station when the instructor tells you. Calories burned circuit training.

http://www.fitnessforweightloss.com/what-is-circuit-training/

How to eat healthy on a budget.

Here are 10 tips to eat healthy on a budget:

1. Plan around specials

Read your grocery store’s weekly ad and plan your meals around the specials.

Branch out and check the ads of competing grocery stores too.

2. Use what you have

Check your freezer, refrigerator, and cupboards and use what you already have in meals.

3. Stick to a list

Shop with a grocery list and stick to it. Buy only what’s on your list and say “no” to impulse purchases.

4. Buy in-season

Save money by purchasing fruits and vegetables that are in season.

Ideally, you’ll eat your fruits and vegetables. However, if you tend to let them go bad, buy frozen. That way, you won’t waste money when you throw them out.

5. Buy local

Check out your local farmer’s market to save money on fruits and vegetables. Locally grown produce is typically less expensive and fresher than what you’d find at the grocery store.

6. Go meatless

Meat is typically the most expensive part of a meal. Use beans in your meals a few times a week to save money.

Beans are a good source of protein and fiber and are low in saturated fat and cholesterol.

7. Do your own prep

Save money by washing and cutting up your own food.

• Buy a head of lettuce and cut it up yourself instead of buying a bag of pre-washed and cut lettuce.
• Buy a bunch of carrots, and peel and cut them yourself instead of buying a bag of baby carrots.

We live in a world of convenience, however the extra five minutes you spend preparing your own food will save you money.

8. Go generic

Compare prices between brand name food items and generic.

Buying groceries at a superstores such as a Target store will also save you money on common food items.

9. Buy whole wheat bread on sale

Whole what bread can be expensive. Buy more than one loaf when it’s on sale and keep a loaf in your freezer to use later.

10. Buy in bulk

Check the bulk bins at your grocery store. This is a great place to find whole grains, nuts, seeds, etc.

http://www.fitnessforweightloss.com/how-to-eat-healthy-on-a-budget/

How many calories do I burn dancing?

You can burn 105-620 calories dancing for 30 minutes.

It depends on how much you weigh, how hard you work, the type of dance, and the number of breaks you take. Below is a general estimate of how many calories you can burn during 30 minutes of various types of dance.

Slow paced ballroom dance

Waltz, foxtrot, samba, tango, mambo, chacha, etc.

• If you weigh 150 lbs, you can burn approximately 105 calories in 30 minutes.
• If you weigh 200 lbs, you can burn approximately 145 calories in 30 minutes.
• If you weigh 250 lbs, you can burn approximately 180 calories in 30 minutes.
• If you weigh 300 lbs, you can burn approximately 215 calories in 30 minutes.
• If you weigh 350 lbs, you can burn approximately 250 calories in 30 minutes.
• If you weigh 400 lbs, you can burn approximately 285 calories in 30 minutes.

Fast paced ballroom

Line dancing, irish step, disco, folk, square dancing, polka, hula, swing, etc.

• If you weigh 150 lbs, you can burn approximately 160 calories in 30 minutes.
• If you weigh 200 lbs, you can burn approximately 215 calories in 30 minutes.
• If you weigh 250 lbs, you can burn approximately 270 calories in 30 minutes.
• If you weigh 300 lbs, you can burn approximately 320 calories in 30 minutes.
• If you weigh 350 lbs, you can burn approximately 375 calories in 30 minutes.
• If you weigh 400 lbs, you can burn approximately 430 calories in 30 minutes.

Modern dance

Jazz, twist, jazz, tap, jitterbug, etc.

• If you weigh 150 lbs, you can burn approximately 170 calories in 30 minutes.
• If you weigh 200 lbs, you can burn approximately 230 calories in 30 minutes.
• If you weigh 250 lbs, you can burn approximately 285 calories in 30 minutes.
• If you weigh 300 lbs, you can burn approximately 345 calories in 30 minutes.
• If you weigh 350 lbs, you can burn approximately 400 calories in 30 minutes.
• If you weigh 400 lbs, you can burn approximately 460 calories in 30 minutes.

Aerobic dance

• If you weigh 150 lbs, you can burn approximately 230 calories in 30 minutes.
• If you weigh 200 lbs, you can burn approximately 310 calories in 30 minutes.
• If you weigh 250 lbs, you can burn approximately 385 calories in 30 minutes.
• If you weigh 300 lbs, you can burn approximately 465 calories in 30 minutes.
• If you weigh 350 lbs, you can burn approximately 540 calories in 30 minutes.
• If you weigh 400 lbs, you can burn approximately 620 calories in 30 minutes.

You’ll burn fewer calories in a low-impact aerobic dance class and more calories in a high-impact aerobic dance class. Calories burned doing aerobics.

http://www.fitnessforweightloss.com/how-many-calories-do-i-burn-dancing/