{"id":24589,"date":"2018-03-15T13:13:11","date_gmt":"2018-03-15T19:13:11","guid":{"rendered":"https:\/\/www.maggiesottero.com\/blog\/?p=24589"},"modified":"2020-02-14T14:57:02","modified_gmt":"2020-02-14T21:57:02","slug":"ask-a-realbride-dietician-how-to-really-goal-set-for-2018","status":"publish","type":"post","link":"https:\/\/www.maggiesottero.com\/blog\/ask-a-realbride-dietician-how-to-really-goal-set-for-2018\/","title":{"rendered":"Ask a #RealBride Dietician: How to REALLY Goal-Set for 2018"},"content":{"rendered":"

If you\u2019re getting married this year or next then this blog post is MUST read. Nichola (one of our own Sottero and Midgley brides<\/a>!) talks us through how to make our dietary and fitness goals actually work in order to get the results you want in time for your big day.<\/p>\n

by Nichola Ludlam-Raine, Registered Dietitian at nicsnutrition.com<\/a> and photography by nicsnutrition.com<\/a><\/p>\n

With January over, and (for most of us), our New Year\u2019s Resolutions now a distant memory, we\u2019re going to look at how exactly to go about making long-term changes to your health and fitness levels, by setting GOALS.<\/p>\n\n\n\n
\"Ask<\/td>\n\"Ask<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

You\u2019ll notice that I say \u201cgoal setting\u201d and not \u201cresolution setting,\u201d as the problem with setting resolutions is that the majority fail within the first few weeks\u2014because there isn\u2019t a specific plan in place to achieve them. The key to goalsetting is to plan what specific changes you are going to make in order to achieve your ultimate aim. As the saying goes, \u201cIf you always do what you\u2019ve always done, you always get what you\u2019ve always gotten.\u201d<\/p>\n\n\n\n
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Putting this into context, although your ultimate aim may be to \u201cLose the 5 lbs that you gained in December over the next 3 months,\u201d your goals should be health behavior-focused, which involves looking at the quality of your diet, your activity levels, your sleeping habits, and your stress management techniques. All four of these will not only have a positive effect on your overall health but will help you with your weight loss efforts too. Focus on the journey rather than the destination, which means if you create appropriate health rituals, you will eventually get the result that you desire.<\/p>\n

Whether you\u2019re focusing on achieving your \u201c5 a day,\u201d exercising for 30 minutes \/ 5 times a week, sleeping for 7-8 hours a night or starting to meditate for 10 minutes a day, try the following steps to help you along your
\nway:<\/p>\n

4 STEPS TO GOAL SETTING PROPERLY<\/strong><\/p>\n

1) Make your Goals SMART & write them down. <\/strong>
\nDon\u2019t be wish-washy with your goals; make them Specific, Measurable, Achievable, Realistic and Time-bound, and write them down in a note-book or diary. For example, your aim may be to \u201cincrease your exercise levels,\u201d but your goals should be behavior change-focused, i.e. based on HOW you are going to increase your exercise levels and get fit. A SMART goal based on fitness could be:<\/p>\n

S= I am going to go to the gym 3 times a week for 60 minutes at a time.<\/strong>
\nM= At the gym I\u2019m going to follow the program card written for me by a fitness instructor and put a tick in my diary when I go.<\/strong>
\nA= I\u2019m going to go on my way back from work on a Monday, Tuesday, and Thursday, as I don\u2019t have other commitments on these evenings.<\/strong>
\nR= I\u2019m going to include at least 30 minutes of cardiovascular activities, e.g. interval training on the cross-trainer, to improve my overall cardiovascular fitness.<\/strong>
\nT= I\u2019m going to start on Monday and track my progress for the next month.<\/strong><\/p>\n\n\n\n
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2) Add a WHY;<\/strong> Remember why you are doing the goal, for example if your goal is to increase your exercise levels (as above) note down the benefits that this will bring and highlight the ones which mean the most to you:
\n\u2022 Improved muscle tone which means a leaner and stronger body (you\u2019ll also look incredible in your wedding dress!)
\n\u2022 Increased level of good cholesterol in the body
\n\u2022 Decreased risk of diseases such as coronary heart disease, stroke and cancer
\n\u2022 Increased self-esteem (confidence levels)
\n\u2022 Improved mood (it boosts the feel good hormones)
\n\u2022 Increased energy levels (leaving more energy to plan your wedding!)
\n\u2022 Improved sleep (leading to better energy levels!)
\n\u2022 Improved immune function, reducing the chances of getting ill on your big day
\n\u2022 Helps to boost metabolic rate and burn calories
\n\u2022 Contributes to weight loss and more importantly, keeping weight off
\n\u2022 Improves reaction time and coordination<\/p>\n\n\n\n
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3) Get an Accountability Partner; <\/strong>Sharing your aims and goals is a great way of staying accountable. You could share your goal(s) with your mum, one of your bridesmaids, or even on social media. Check in every few weeks with an update on how you\u2019re getting on and don\u2019t be afraid to discuss any problems that you\u2019re facing, as you may be able to work out a solution or a way around it together.<\/p>\n

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BBQ action.. I had to add some green \ud83d\ude1c #beachBBQ #COURGETTE #beachlife<\/a><\/p>\n

A post shared by Nichola Ludlam-Raine \ud83c\uddec\ud83c\udde7 RD<\/a> (@nicsnutrition) on