Week Three Route - Hill Training

Brisk five-minute warmup walk to Royal Oak Hill and down until Buxton street, then do two repetitions of the following:


* Jog 200 yards (or 90 seconds) - half way up hill
* Walk 200 yards (or 90 seconds) - down hill to starting point
* Jog 400 yards (or 3 minutes) - all the way up the hill
* Walk 400 yards (or three minutes) - walk down

Week Two - Workout #4

MapMyRun.com | View Workout #2 - Week 1 in Burnaby, British Columbia

MapMyRun.com | View Workout #2 - Week 1 in Burnaby, British Columbia

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Sweet Butternut Squash Soup

For those of you training for some of the up coming runs - this soup is a nice carby comfort, especially after a cold night run, when you need to re-energize.

4 pounds butternut squash
Olive oil for brushing squash
1 tablespoon unsalted butter
2 tablespoons olive oil
2 onions, thinly sliced (about 4 cups)
3 cups low-sodium chicken stock
1 cup half and half
1/2 teaspoon fresh thyme, chopped
1/2 teaspoon fresh rosemary, chopped
1/2 teaspoon fresh sage, chopped
1 1/2 teaspoons fresh flat-leaf parsley, chopped
Kosher salt and ground black pepper


Preheat oven to 400° F.

Cut the squash in half and scoop out the seeds. Brush the flesh with oil and place cut side down on a baking sheet. Roast for an hour and a half or until very soft. Let cool. Scoop squash from the skin and set aside.

Heat butter with the olive oil in a pan over medium heat. Add onions and slowly cook until soft and golden brown, about 30 minutes.

In a food processor, puree the squash, onions, and one cup of stock until smooth. Transfer to a large pot. Add the remaining chicken stock and heat soup to a simmer.

Add the half and half and herbs. Season with salt and pepper. Serves six.


Calories Per Serving: 310
Carbs: 43 g
Protein: 8 g
Fat: 15 g

On the Go - Quick meals even if you haven't been grocery shopping

These meals should be quick, but still have nutritional benefits. Here are a few of our suggestions:

* Peanut butter and jelly is an old favorite that’s even better when served on toasted whole wheat bread.

* Pita pocket sandwiches are delectably stuffed with veggies and healthy lunch meat. Its shape is perfect for eating on-the-go. For some variety, try a whole grain bagel sandwich.

* Peas and tuna are a breeze. Open a can of each, mix, microwave, and you’re set. For a little more flavor, jazz it up with some spices or more vegetables.

* Oatmeal isn’t just for breakfast! Heat some up for any meal of the day. With so many flavors to choose from, you don’t need an excuse to get this boost of fiber.

* Beans and brown rice cover two of your main energy sources. The protein in the beans fuels your muscles, while the complex carbs in the rice provides lasting energy. To save time, try a quick-cook variety of brown rice.

* Low-sodium soup and crackers will fill you up fast. Add some fresh or even canned vegetables for more nutrients.

* Whole wheat pancakes taste great, no matter what time is blinking on the clock. With a powdered mix, you can be flipping some hotcakes in a flash. To save more time, toast frozen whole wheat waffles.

* Chicken burritos are probably easier to make than you might think. Heat chicken, beans and vegetables, and wrap them in a whole wheat tortilla. Sprinkle on low-fat cheese and you’ve nearly hit all of the major food groups with one bite.

5K training - Work out #3 - 60 sec run/90 sec walk

Week One Running Route

Fitness Goal - 5K Dave Reed Spring Classic Run

When starting a fitness program it is crucial to set obtainable goals. I've mentioned in the past, signing up for a few small races, as they are good indicators or your improved cardio-vascular endurance!

A few of you expressed interest in participating in a 5k run as a group. The benefits of training and entering the run as a group is the support and motivation we give each other. I've seen you all perform in class and I know what you are capable of...you just need a little push!

There is one coming up in at the end of March (28th), called The Dave Reed Spring Classic 5K, which would serve to be a good introduction to those new to running and a warm up for those wanting to complete the 10k Sun Run April 19th.

Registration for the Dave Reed Spring Classic is $25 before March 13th and $30 onwards. This will give us just over 2 months to train, which is just enough time if we get started in the next few weeks.

This particular run sports the beautiful scenery of Stanley Park! It begins at Lumberman's Arch and loops around a portion of the sea-wall. The course is flat, so you need not worry about any hills....although, we will still incorporate some hill training into our training, as it is important if you would like to continue racing in the future.

Your Commitment:

- 30 minutes, three times a week. Easy enough - you come to bootcamp class at least 3 times a week (M,W,F) as it is for interval training! Tuesday and Thursday evenings will be our 5k training nights...mixed with some strength training for a well-rounded workout...just think of the calories you'll burn!
- As a group, we can decide a time on Saturday or Sunday morning to meet at Central Park.

For more information, regarding this run, click on the following link: http://www.vfac.ca/club-events/springclassic-5k/

I will bring a sign up form to class if you are interested in participating in this upcoming run.

Make The Commitment You Won't Regret It!

Are My Shoes Dead?

Many of you have questions regarding the importance of a good running shoe - it's HUGE. Improper footwear worn repeatedly can cause a whole mess of aliments. Make sure when purchasing a new shoe to visit a reputable athletic and sport store and have one of their specialists take a look at your feet. They can access which shoe will give you the proper support. Below is a good article I came across, to help you better understand the bio-mechanics of a running shoe, and help you choose the right one for you!

REMEMBER: picking the 'pretty' pair isn't necessarily the best fit for you!



ARE MY SHOES
DEAD?

By Phil Moore


One of the most frequently asked questions from
fitness instructors and participants is…how long
should my shoes last? Obviously this will vary
from one person to the next, but there are some
general rules of thumb that do apply.

The midsole or material between the upper and
the outersole is generally composed of pre-
compressed foam called Compression Molded
E.V.A. It is a very lightweight material that has
excellent resilience (or the ability to absorb shock
and return it to its original shape before the
impact). Constant pounding compromises the
resilience of the foam and its ability to attenuate
shock.

The midsole also acts as a housing for such high
tech materials as AIR, GEL, ABSORB, etc. Yet,
often with so little of these celebrated impact
absorbers in the shoe, they have a negligible
effect on the life of the midsole.

Therefore, the long term cushioning responsibility
falls on the foam. This compression set E.V.A.
has a well documented lifeline of about 500
running miles. After this amount of pounding, the
foam “tires” and the resilience is significantly
compromised to the point where the shoes fell
like it “blew a tire”. Often, this “flat” is not obvious
until you try on a new pair of shoes and realize
immediately why your knees or arches have been
acting up.

But “running miles” are a poor measuring cup for
aerobic activity. So to try and create a gauge
that was meaningful to fitness enthusiasts, I
tracked a group of instructors who did a
consistent number of high impact classes per
week and who also felt their shoes were
“finished” when various body parts began to cry
out for help (for example, shin splints, plantar
fascia, Achilles, knees).

With this group of thirty or so instructors, we
observed a consistent pattern of wear. Here are
a few examples:

a) A person doing 4 classes per week
felt their shoes were “dead” within 6
months.

b) A person doing 8 classes per week
felt their shoes were “dead” in 3
months.

c) A person doing 2 classes per week felt their
shoes were “dead” in 12 months.

So based on 500 miles worth of wear, the reverse math
meant that each class is equivalent to about 5 running
miles worth of wear and tear.

# classes/week X 5 miles X 4 weeks Approx # of week (= miles/ (= miles/ months to week) month) get to 500 running miles

2 10 40 12 months
3 15 60 8 months
4 20 80 6 months
5 25 100 5 months
6 30 120 4 months
7 35 140 3 1/2 months



When comparing aerobic wear and tear with
running miles, we need to keep in mind two
important points:

1. With fitness and aerobic exercise,
there is a great deal of lateral
movement, which stretches the
upper more than the linear activity
of running. The upper therefore
may get sloppy and lose support,
further limiting the life of the shoe.

2. The impact in aerobics is
concentrated on the forefoot area of
the shoe. Running, on the other
hand, involves a heel to toe gait
pattern, which spreads the impact
more evenly across the midsole.

Do not change your shoes based totally on this
chart! Use the chart as a gauge, listen to your
body and compare it with a new pair of the same
shoes before you decide.

Challenge yourself - Rock Climbing Anyone?

By setting a specific goal you allow yourself to focus on training and drives motivation to exercise. Goals make it a lot easier to make it to the finish line.

Deciding to compete in an event like the Sun Run really challenges you to get in shape. The first step is to register. Once you commit to the event, you know the date and, importantly, the amount of time you have to train until your competition. This can be a key motivator in terms of establishing and sticking to your defined fitness regimen.

As such, I have listed several series of athletic events, which serve as milestone challenges for Bootcamp members and non-members alike, who are seeking to set and achieve their fitness goals.

• Snowshoeing - March 8th
• Rock Climbing - TBA beginning of April (possibly the 5th)
• 10k Sun Run - April 19th
• BMO Half Marathon - May 3rd
• Battle of the Bootcamps - TBA sometime in May or June

In April we've schedule a rock climbing event at Cliff Hangers in Coquitlam. Most likely we will be holding this on the first Sunday of April. I will know more by the end of January.

Some of the Benefits of rock climbing:

• Muscular endurance – you may be on that wall or rock face for a while
• Power – the occasional leap may be required
• Strength – in particularly in your back, shoulders, abs, arms and fingers
• Flexibility – you may find yourself in some interesting positions on your climb that require some stretching

Snowshoeing – Revisited

Group #1 at Goldie Lake on Mt. Seymour
After the success of our snowshoeing event this past weekend - we've decided to do it again before the season ends!

Mark your calendars for March 8th!

GLUTEN-FREE PENNE WITH CREAMY WILD MUSHROOM SAUCE

Comfort food at it's healthest - creamy gluten free Penne is packed with protein and under 400 calories!

I found this in the eat-clean cookbook if you are interested in finding more similar recipes.

INGREDIENTS

• 1 oz dried wild mushrooms
• 1 cup boiling water
• 2 tsp extra-virgin olive oil
• 1 (8 oz) package sliced mushrooms
• 1 Tbsp fresh thyme
• 1 clove garlic, minced
• 1 cup fat-free ricotta cheese *
• 2 Tbsp grated Parmesan cheese
• 1 egg yolk
• 1 tsp kosher salt
• 1 (16 oz) package brown rice or high-protein penne pasta

* if you're lactose intolerant, experiment with soy ricotta cheese

PREPARATION

1. Place dried wild mushrooms in a medium bowl. Pour boiling water over them and let rehydrate for 20 minutes. Drain mushrooms and liquid into a measuring cup; set both wild mushrooms and liquid aside (there should be just over 3/4 cup liquid in the measuring cup).
2. Heat oil in a frying pan over medium heat. Sauté sliced mushrooms with thyme and garlic until soft and fragrant, about 10 minutes, stirring often. Add reserved wild mushrooms; cook for 2 or 3 more minutes.
3. While the mushrooms are cooking, combine ricotta cheese, Parmesan cheese, egg yolk, salt and 3/4 cup of the reserved wild mushroom liquid in a blender; purée.
4. Bring a large pot of water to a boil. Cook penne according to the package directions; drain and set aside. Reserve 1/4 cup of the pasta water to thin the sauce, if necessary.
5. Reduce the mushroom mixture to medium-low heat and slowly stir in the cheese mixture. Stir continuously for 5 to 7 minutes until the sauce is thickened and coats the back of a spoon; remove from heat. Stir in cooked penne, adding some of the reserved pasta water if the sauce gets too thick, and serve.

YIELD
5 servings

PREPARATION TIME
30 minutes

COOKING TIME
30 minutes

NUTRIENTS PER SERVING:
Calories: 363
Total Fat: 3 g
Carbs: 75 g
Fiber: 11 g
Protein: 18 g

Make Your New Year’s Resolution a Lifelong Habit

How many times have you made a New Year’s Resolution only to quit the first week of January? Turning a resolution into a habit is a lot more than just promising yourself you’ll do it this year—it’s about embedding that habit into your life.

Follow these tips to turn your New Year’s Resolution into a Lifelong Habit:

1. Keep it Simple. Trying to juggle five huge lifestyle changes is not a good approach. Most people quit their resolutions because the changes they have made are too overwhelming for them to maintain. Pick one or two resolutions and focus on attaining them.

2. 21 Days to Make a Habit. We’ve all heard this piece of advice somewhere, but I’m not sure we all understand it! It means that whatever our goal, we should perform our habit daily for 21 days straight. So if your resolution is to hit the gym on a regular basis, you should aim to get to the gym every day. If you can’t actually get to the gym, complete some activity everyday that not only mimics the feeling of exercise at the gym, but also the actions of mentally and physically preparing yourself to get to the gym.

3. Stay Consistent. On top of practicing your habit for 21 days straight, the time of day, the length of time, and the circumstances under which you practice your habit should be consistent as well. You’re trying to embed this habit into your subconscious, so the more you can turn your habit into an unthinking set of movements, the more successful you will be.

4. Know the Benefits. Take the time to understand exactly why you are trying to take on this new habit. Write that list down and keep it with you. If you feel like quitting, your list is there to reinforce the reasons you are trying to change. You can also try carrying a photo of the person who best represents the values you want to mimic.

5. Replace the Feeling. Our habits are reflections of our needs. If your resolution is to stop eating unhealthy snacks, then you need to replace the need for your snack with a similarly fulfilling activity. Of course, you’ll have to think about why it is that you are eating that snack in the first place - are you eating because you are hungry, sad, happy, bored? Be honest with yourself so you can find an appropriate replacement for your need, otherwise you’ll risk falling into the same bad habits.

6. Make it Pleasurable. Your new habit can’t be a chore! If you aren’t enjoying it, how will you stick to it? Seek out ways to make your habit enjoyable. Make playlists for your trips to the gym, invite your friends over to try new Clean recipes, or invite a good friend to walk around the neighborhood with you. Anything can be made fun if you put some thought into it!

7. Persevere. No one said this was going to be easy. Don’t feel guilty if you falter along the way; associating negative feelings with your new habit won’t help! Your will to make this habit a part of your life should propel your forward. Don’t punish yourself for your mistakes. Instead visualize yourself performing your action and continue moving toward your goals.

Winter Wonderland...shoveling snow

Good technique for shoveling snow, just like good form for weight lifting, is essential if you want to avoid injuring yourself.

In theory, many of us understand that we should use our legs to lift the snow. But how do we ensure that our body stays in the right position? When you grip the handle of the shovel, leave one hand on the handle and the other as low on the shaft as possible without bending your back. If you find you need to adjust your body to push more snow, keep your back straight and bend at the knees so your legs are doing the work.

Ergonomic shovels help you maintain proper form while you shovel. The bent shaft gives you a wide grip on the handle without making you bend over. The design of the shovel encourages you to push snow instead of lifting it, preventing you from straining your back. Test different shovels at the store to make sure they are at the right height for your body. Look for light-weight shovels that don’t add to the weight of the already heavy snow.

Just as with weight lifting, take care to not lift more weight than you are capable of. You can save yourself a lot of grief by shoveling every few hours in a heavy storm rather than once all the snow has fallen. If you have no choice but to shovel deep snow, clear two to three inches at a time.

Finally, before you start shoveling, warm up your arms, legs and back, and dress appropriately for the weather. Layering is best. Take a break every 15 minutes, drink lots of water and avoid caffeinated beverages as they further restrict blood vessels that are already contracted in cold weather.

Enjoy the crisp cold air, and take some time to enjoy the beautiful winter wonderland around you!

5 Common Myth's

MYTH #1: Doing crunches and ab workouts will get rid of belly fat

Fact: You can do crunches till you pass out, and you still might not get a six-pack. Why? If you have a high percentage of body fat, your abs will be covered with -- you guessed it -- fat. And no, doing ab exercises won't necessarily make you lose that belly fat, either. The truth is, you can't spot-train (otherwise, wouldn't we all be running around with flat stomachs and slim thighs?). In order to get visibly toned abs, you have to first reduce your overall body fat, which means plenty of cardio, coupled with strength training for faster results. After that, the fruits of your labor should start becoming apparent.

MYTH #2: Fresh fruit is better than frozen fruit

Fact: Actually, no. "With shipping and storage, fresh fruit can often sit around for as long as two weeks before it hits your supermarket," says Suzanne Henson, RD, director of the University of Alabama at Birmingham's EatRight Weight Management Program. "During that time, it can lose a lot of its nutrients, especially vitamin C."

In contrast, frozen fruit is often picked and frozen at the peak of freshness. It's also a better choice for concocting smoothies. But watch out for frozen fruits in syrup -- it packs extra calories.

MYTH #3: Running is counterproductive to strength training

Fact: Sounds like you need to find a new trainer! "Running is definitely not counterproductive to building muscle, unless you're looking to dramatically increase muscle mass," says Gregory Florez, CEO of FitAdvisor.com. "In fact, as a weight-bearing exercise, running helps develop more lean muscle mass in the lower body -- which also keeps your bones healthy."

That doesn't mean it's a substitute for strength training, though. "Include lower-body strength moves like squats and lunges and upper-body moves like push-ups and pull-ups to reduce injury risk, increase stamina, and boost metabolism," adds Florez.

MYTH #4: Lifting weights will make you look bulky

Fact: If you've been avoiding the free weights for fear of becoming the Incredible Hulk, no need to flee anymore. When it comes to increasing muscle size, testosterone is key. Men have 20 to 30 times the more testosterone than women, which is why they can bulk up so noticeably. But for you to reach Arnold Schwarzenegger proportions would require you to do far more weight-lifting than the average woman, plus have some sort of hormone imbalance (either genetic or synthetically induced, as with steroids).

In fact, "strength training will help you lose weight faster and keep it off in the long run," notes Jeffrey Janot, PhD, an assistant professor of exercise physiology at South Dakota State University in Brookings. If you also do cardio, it'll help you retain muscle as you drop fat, as well as prevent your metabolism from slowing. So don't focus all your efforts on the elliptical machine -- some bicep curls could actually help you reach your ultimate goal.

MYTH #5: Stretching before working out is crucial to preventing injury

Fact: Stretching after a workout can be beneficial, but stretching before a workout actually doesn't increase your range of motion. In fact, some studies suggest that stretching destabilize muscles, making them less prepared for strenuous exercise, especially if you're doing something like weight-lifting. Instead, do a warm-up, which gets your blood pumping.

7 Painless Calorie Cutters

Seven simple tactics for cutting calories without changing what you eat.

Your eating patterns — such as the timing between mouthfuls and the order in which you eat the food on your plate — can have a real impact on how many calories you consume in a day. Modifying these little details to work in your favor can be a help when you're trying to lose weight. Here are some simple tactics that can help you cut calories without changing what you eat.

1. Designate one eating place. Restrict all your eating to one location, such as the kitchen or dining room table. It should be comfortable, but not filled with distractions like television, reading material or computer screens. By luring your focus away from your food, they can make you eat more. You may also start pairing or associating eating with an activity, like watching television. It's bad enough that television commercials tempt us with high-calorie food advertisements, but if just turning the box on makes you start thinking "eat now," it's that much harder to stay on track.

2. Don't come to the table ravenous. Your hunger could easily drive you to go overboard, and you'll wolf down more food than you need before you know it. Try not to let more than five hours elapse between meals, and never skip a meal.

3. Eat only on plates and bowls. This helps reinforce that you're eating a meal, and that it has a beginning and an end.

4. Don't take serving bowls to the table. Keep the food on the kitchen counter and just carry your plate to the table. Leaving the serving bowls on the table makes it way too easy to take seconds.

5. Fill up on fiber first. Loading up on high-fiber foods like vegetables helps you feel full and can prevent you from overdoing on higher-calorie fare later. Start the meal with salad, a broth-based vegetable soup, some fresh fruit or a vegetable side dish.

6. Slow down. It takes about 20 minutes for "I'm full" signals to reach your brain. If you've inhaled an entire meal in 13 minutes, those satiety messages haven't had enough time to signal that you've eaten four portions. So put down the fork or spoon between each bite. (Some people find that eating with smaller utensils — like a teaspoon instead of a soup spoon, or chopsticks — helps them stay on a slower pace.) Chat with your dining companions — or if you're alone, take some relaxing breaths.

7. Listen to your body. Think of your hunger on a scale of 1 to 5, with 1 being "ravenous" and 5 being "stuffed." Stop eating when you've reached about 3 or 4 on the scale — that point where you're comfortably satisfied, but you could still eat a bit more.

Shoveling Snow - Calorie blaster

According to the Surgeon General's Report on Physical Activity and Health, just 15 minutes of snow shoveling counts as moderate physical activity! And seeing as how the optimum stay-in-goal for aerobic activity is 30 minutes of moderate physical activity at least 3 times a week - then shoveling snow certainly fits the bill!

The flip side of this is that just like any other kind of sports activity -- if you’re going to shovel snow you need to warm up first and stretch out a bit. Think of shoveling snow as an exercise similar to bent-over rowing that you would do with a barbell in the gym. Or compare it to bicep curls with a dumb bell or barbell. You wouldn’t just go in the gym and start doing those exercises without a warm-up. Researchers have reported an increase in the number of fatal heart attacks among those who shovel snow after heavy snowfalls. This rise may be due to the sudden demand that shoveling places on an individual's heart. Snow shoveling may cause a quick increase in heart rate and blood pressure. One study determined that after only two minutes of shoveling, a sedentary man's heart rates rose to levels higher than those normally recommended during aerobic exercise.

Shoveling can be made more difficult by the weather. Cold air makes it harder to work and breathe, which adds some extra strain on the body, so think before you shovel. Stretch out first, dress warmly in layers and bend at the knees when you’re hurling that shovel-full of snow. Remember to lift with your legs not your back.

Top 10 Energy Boosting Foods

Some of you may experience the mid day crash - rushing to the coffee machine or closest cafe for a jolt of caffeine - this however, will only offer a temporary boost, leaving you more tired than where you started.

You're body's preferred energy source is carbohydrates. But the key is eating the right kinds of carbs, ones that will give you that much-needed energy without sending your energy levels crashing.

The solution? Keep your carb levels on an even keel to avoid those sugary spikes. Since your blood sugar drops four hours after eating, it means eating more frequent, smaller meals. It means concentrating on low-fat, high-fiber foods and complex carbs – these are broken down slowly and steadily, giving you regular energy throughout the day.

1. Whole wheat pasta
2. Oatmeal
3. Fruit smoothies made with low-fat yogurt
4. Peanut butter
5. Dried fruit (apricots, cranberries, raisins, figs)
6. Yams
7. Beans
8. Apples
9. Carrots
10. Chickpeas

Also:

• Eat breakfast! This is absolutely the #1 "eating for energy" strategy. It gets your metabolism off to a strong start and makes nighttime snacking a thing of the past. (Coffee is not breakfast.)
• Avoid grease (burgers and fries) and high-fat dairy foods (pizza, ice cream, cheese) and choose lower-fat versions instead.
  
• Focus on whole grains, which are good sources of vitamin B, aiding the metabolic production of energy.
• Don’t forget iron, an energy-boosting mineral.

10 Strategies for Success

1. Start Small
Quite possibly the biggest mistake people make is pushing the accelerator too soon. You can’t lose 20 pounds in a week. But you can lose one. Taking small bites and chewing slowly have as much to do with goal achievement as they do with your mom’s dinner table scolding.

2. Get It On Paper
Whether setting your first goals, tracking daily progress, or sharing your deepest thoughts with a journal, writing things down cements your ideas, exposes underlying fears, and paints an accurate picture of real life.

3. Focus On Everyday Habits
The building blocks of a healthy lifestyle are forged in the smallest of actions you take every day and every week. Healthy choices can become as natural as brushing your teeth or locking the front door. Build one habit, one action at a time.

4. Always See Your Goal
Goals need attention. They need to be seen and heard and thought of often if they ever hope to come true. So surround yourself with as many reminders as possible.

5. Be Consistent
Imagine a plane taking off. In the beginning, a lot of energy is spent to simply get moving down the runway. But as speed and momentum take over, the plane is pulled forward and up into the sky, faster and further by the second. Consistent action, no matter how small, has more power than you ever imagined.

6. Never Stop Learning
A healthy lifestyle is a process—a journey more than a destination. You can always learn more about nutrition, fitness, and even yourself that can help you be just a little bit better tomorrow.

7. Come Out of Seclusion
Has anyone ever achieved anything of real value all alone? Probably not many. Most receive some form of help from other people. Support, information, a sense of shared experience, encouragement, advice, and a well-timed pep talk are all invaluable as you set off on your adventure.

8. Allow For Setbacks
Accept the fact right now that you will make mistakes, and that it can be a positive thing. We are usually harder on ourselves that we are on anyone else we know. Be your own #1 fan. That means being supportive (instead of critical) when you stumble, and enjoying your wins (rather than ignoring your accomplishments) when you succeed.

9. Trust Your Plan
You’ll have up weeks and down weeks, and frustrating weeks that make no sense at all. The tools and strategies you’re learning will help you build a plan that makes a healthier lifestyle almost inevitable. If you consistently make the right choices and build healthy habits, weight loss is literally just a matter of time.

10. Have Fun!!!
Who says getting healthy has to be a chore, a burden to be endured or suffered through? Probably a very unhappy person, that’s who. This is an exciting adventure of self-discovery and building a meaningful life. Enjoy the ride!

Are you a weight loss failure?

Before you answer that question, let’s talk about what failure means.

A recent study found that, in the nonsensical weight loss world, most failure has more to do with failing to meet faulty expectations than with failing to lose weight. This may not seem like a big difference, but in reality, it’s HUGE.

In other words, you may be experiencing success, but still feel like you’re failing. So, we must find a way to use our expectations to motivate rather than to berate.

According to the study in the Archives of Internal Medicine, the average "Dream" weight loss is 38% of the dieter’s current weight. Also:

• a 31% weight loss would make the average dieter "Happy"
• a 25% weight loss would be "Acceptable".

And most disturbing of all,

• a 15.7% weight loss would be "Disappointing".

So the 200-pound woman who loses 30 pounds would actually be disappointed in her results!

No wonder there are so many frustrated dieters out there. They may be frustrated even when their programs are working!

The 10% Solution
To bring expectations more in line with reality, many health professionals are beginning to suggest setting a 10% weight loss goal instead. Losing just 10% of your current weight can boost your energy and performance, lower your risk of heart disease and diabetes, lower your cholesterol, and build some much-needed momentum. On top of that, 10% may be a better goal than 15%, 25% or even 38% for many reasons:

10% is Under Your Control
In all frankness, you can’t do a darned thing about that 38% weight loss goal you might have—not one thing—until you first deal with the 10% you have right in front of you. In other words, you can’t lose 80 pounds in a short amount of time, but you might be able to lose 15. The key is to focus on the 10% you can do something about right now and go from there.

10% is Realistic
Research is showing that a lump 38% dream weight loss simply doesn’t happen for most people. In reality, it’s less of a goal and more of a pipe dream. But research is also showing that 10% can happen for just about anyone. Does this mean you’re doomed no matter what you try and you should give up on the bigger goal? Nope. Simply lose that first 10%, regroup and reset your goals, and then pursue another 10% based on your new weight. The added benefit to this approach is that each 10% will get smaller and smaller!

10% is More Effective
Not only are gradual goals healthier in the long run, but they’re also more powerful in reaching your ultimate goals. You’ll be much more successful by setting and reaching a series of 10% goals than riding a wild weight loss roller coaster in pursuit of a huge goal all at once. One of the great weight loss ironies is that you’ll be more likely to lose that big number by ignoring it for now in favor of the smaller 10% goal.

Traditionally, weight loss programs have encouraged impatience and coconut-cream-pie-in-the-sky expectations. This approach also results in feelings of failure. Let’s try to turn it around and use the 10% strategy to do it right this time.