Have you set your new year’s goals but having trouble meeting them? Today we are going to give some practical tips for overcoming procrastination:

1. Form a clear picture of what you want and focus on your goals.
2. Change your limiting beliefs.
3. Develop a plan.
4. Break down the activity into smaller tasks. For example, start by exercising 10 minutes a day and gradually increase the time.
5. Form positive habits by acting as if you have overcome your procrastination.
6. Keep a written record of your progress.
7. Reward yourself for each step accomplished.
8. Have friends and family support your success.
9. Visualize yourself accomplishing your goal.
10. Create new habits to support your new behavior. For example, exercise in the morning if you tend to skip it later in the day.
11. Find a partner who shares your goals.
12. Avoid people who express doubt toward your goals.
13. Avoid environments that encourage the bad habit you’re trying to break.
14. Use positive language when thinking about your goal. For example, say “I am going to feel and look so much better by working out.”

Hope these suggestions, written by Jim Gerard, help.

Knowing what to eat, how much to eat, and when to eat can be really confusing when you’re just starting out. A healthy lifestyle may be something completely new to you and you’re not sure where to begin. There are so many different and often times conflicting ideas out there it’s sometimes hard to see the true for all the lies. I know, I’ve been there myself. When I first began to embrace the fact that what I was doing was not getting me the results I was looking for I did all the research you’re probably doing now. What I found was a lot of good information but what I also found was that if I messed up I was doomed. “What it takes to burn off a cupcake” have you seen these articles. Needless to say, there’s plenty of truth to these articles but my goodness they also make you terrified of the cupcake. So here’s the bottom line; it’s a lifestyle not a prison. Eating healthy does not mean eating twigs and berries for the rest of your life, or at all for that matter. If you strive to eat really, really well 80% of the time then that allows you some flexibility 20% of the time. Even if you’re looking to lose weight this percentage of perfection will work just fine for you. Think about it, what’s your percentage of perfection now? Based on the fact that we have an ever-growing obesity problem in this country it’s safe to say that the average American’s percentage of perfection is probably the complete opposite of where is should be meaning they eat well 20% of the time and not so well 80% of the time.

Don’t look at a healthy way of eating as though it’s the most confusing math problem in the world. I’m going to lay it out for you very simply. I tell all my clients this and it really couldn’t be any simpler. Are you ready? Get a pen and paper ready for this one….. Eat as close to the natural source as possible. Ta da! Yes, that’s it. That’s really and truly all there is it. Eat as close to the natural source as possible. So, what does that include? You got it; fruits, vegetables, whole grains, lean meat and dairy. Try this little trick the next time you’re at the grocery store, use up the majority of your budget on the foods that are located around the outside of the store and the rest of your budget on the inside isles. What’s around the perimeter of the grocery store? Fruits, vegetables, lean meats and dairy. Sometimes the whole grains will be there too but usually they’re down the isles. Whole grains come in the form of pasta, cereal, oatmeal, and breads just to name a few. I don’t buy sweets or anything that I shouldn’t eat, I just don’t bring it into the house. Why make a trap for yourself? It doesn’t make much sense for an alcoholic to have alcohol in the house does it? Same thing goes for unhealthy foods for you right now, maybe a year or two down the road you can have those types of things in the house as a reward for yourself or treats for someone else but right now is not the time to have those cake, ice cream, chips, heavy creamy things in the house. Trust me on this one. If it’s there then the chances of you eating it, skyrocket. And don’t get down on yourself just because you may have a hard time controlling yourself with unhealthily foods that are in the house, that you’re doomed and you’ll never break this negative relationship with food. It’s our human nature it’s not just you. I ask you to trust me on this one because I’ve been in the same boat as you may be in now just like the vast majority of people in this country are in. Bottom line, don’t bring it in the house!! I can’t stress that enough.

So let’s talk some about the 20%. It may be a meal a week and two snacks that you’re not perfect about. Considering you should be eating 5-6 meals a day that should be enough wiggle room where you won’t think you’re in a prison when it comes to what you can and can not eat. Also, like I went over in my last blog entry, food should be thought of as an energy source not a source of entertainment. It’s simply there to give you energy and supply your body with the nutrients it needs. Work really hard at breaking the food fun relationship and reestablishing it as a working relationship instead.

Okay, now that you know how to shop and what you’re looking for just remember the ratio and you’ll be on your way to a healthier, skinner you; 80/20. Don’t feel like you’re in a prison when it come to eating healthy, instead be as good as you can most of the time and if you mess up or what to indulge every now and then, then go for it. A healthy lifestyle is about moderation. Stick with the 80/20, it will be good to you.