Wednesday, December 31, 2008

6 Tips to Make Your Resolutions Stick

6 Tips to Stick to Your Resolutions,
3 Great workshops for Your Kids and
1 Video to help Remove Blocks to Success

I thought it would be interesting to show you a video about a way to eliminate some of the BLOCKS to success.

6 Tips:

If you are anything like me.... each year you come up with a list of all the things you would like to do differently in the next year. Eat healthy, exercise, spend more quality time with family, and save more money are always among my top ten! Isn't it funny how here it is December and my list is exactly the same as last years. (give or take a few!) You can not say my intention wasn't there. I get an A+ for effort (or do I?). You see, the effort is all about making the resolutions stick! That means not saying things I 'd like to change but actually making the changes. If this were the case.... My list would not be the same from year to year. So, to change it up this year I decided to figure out how to break the cycle. Here are my suggestions to make your resolutions stick!

1. Be realistic -
Make sure that you aren't setting your expectations too high. If your goal is to lose weight.... You can't simply expect to drop 50 lbs in 2 - 3 months! In the case of losing weight - about a pound to two pounds a week would be more realistic. Do some research about your goal so that you can have realistic expectations. Also don't forget to give yourself credit for the baby steps you make. A loss of 3 pounds is a loss! Even if your goal was to lose 10 pounds, you did move closer to your goal and that is progress.

2. Write down your expectations/goal -
For whatever reason writing down your goals helps to bring them to fruition. It is quite a complicated scientific process that I am not about to try to explain here. In a nutshell... by writing down our goals it etches them into our memory and forces the brain to realize the goals are something we would like to accomplish. When we go to do something related to our goals our brains trigger a reminder or red flag to us. Besides all the scientific mumbo jumbo - if it is written down, it will be easier to monitor your progress through out the year.

3. Be flexible -
Curve balls come at us all the time! Be prepared for them by allowing some flexiblity. This is the step where I will again remind you to give yourself credit for the small successes or baby steps. Acknowledge the process, or the journey to getting to your goal.

4. Create a plan -
If you want to resolve something (hence the name resolution) coming up with a plan is a great way to do it! Break up your goal into smaller pieces. I like to think of it like a school project. Do research, write an outline, rough draft, make revisions, and rewrite. Voila! The project is complete! To come back out of the analogy and explain what I am trying to say -break it down into smaller pieces to reach your end goal. This makes it more attainable and helps you to realize the change won't occur over night!

5. Be Passionate!
Of course there is not a guarentee of completion unless you truly "buy into" the resolution. If it is really something you would like to change or do, make it happen! Nothing can stand in the way of a determined individual. Pick some things you are passionate about and the struggle to get to your goal will be a little less invasive.

6. Make it a family affair.
At Thanksgiving many families share what they are thankful for. Why not share your resolutions? Family and friends are a great way to keep you focused on your goal (and vica versa). It is also great when you have a partner in crime shooting for the same goal. Think of it as power in numbers! The more people you have on your side... the more likely you are to see results. What a great new tradition to start!

Change is always a scary and stressful thing for all of us. However, change can be great, and can bring new joys, loves, experiences, and happiness. You don't want to stop yourself from receiving these kind of things, do you? So what are you waiting for? Get out there and make your resolutions! And this year make them stick!

As always thank you for your referrals! Visit my webpage for more information or to make an appointment. It is never too late to begin the journey to becoming your personal best!

Laura Kennerson, MA MFT intern, IMF 49829
Supervised by Cathy Chambliss MFT MFC 39875
310-530-7750 ext 6
2780 Skypark Drive, Suite 205
Torrance CA 90505

Sunday, December 14, 2008

Staying Skinny this Holiday Season

Staying Skinny This Holiday Season
Weight gain isn't inevitable if you show a little self-respect.
By Susan Woodward for MSN Health & Fitness

The average person gains seven to 10 pounds between Thanksgiving and New Year's Day, chef Dawn Hall recently informed me.

Seven to 10 pounds.

Putting on that kind of girth due to holiday over-indulgence is easy, Hall assured me. Taking it off come January is not a simple task, involving either routine workouts and/or a disciplined reduction in daily caloric intake.

"A lot of people do that cycle," said Hall, author of Busy People's Cookbooks (Cookbook Resources). "Then at some point along the line they have a hard time getting back on the bandwagon. It's very dangerous. You're playing with your health."

And for no good reason. The holidays are not a license to throw your healthy lifestyle habits out the door, said registered dietician Sylvia Klinger, who teaches community cooking classes in Chicago every Thanksgiving. They're a time to remain aware of how you treat your body. The following ideas can help guide you through the holiday season.

Mark all your holiday parties and get-togethers on a calendar and develop personal eating guidelines for each event, suggested Hall. "We handle situations better when we have a plan A and B," she said.

Cured meats laden with salt and desserts containing large quantities of white flour and sugar are just the type of holiday favorites no one needs. They're the foods that give us a sense of heaviness and drowsiness after we've consumed them. "If you feel like falling asleep after you've eaten, that's a very good barometer, for sure!" said healthy cooking chef and television host Marvin Woods, who owns a restaurant in Florida.

12 Days of Fitness

If you haven't yet signed up for here are a few of the
F-R-E-E Fitness Books I have recieved to help me stay informed and motivated
thru the Holidays and Beyond...

Lose that stubborn 7 Workout Ebook in PDF:

Fit in that Little Black Dress Diet Ebook in PDF:

Staying Fit and Healthy during you pregnancy Ebook in PDF:

Baby Boomer Fitness Ebook in PDF:

To date I have recieved over 20 Ebooks!
With over 80 to go!
Plenty to keep me informed and motivated thru the Holidays and well into the New Year!!!

Happy Holidays!!!

Thursday, December 11, 2008

Eat fiber, Fight cancer

Join the Staff of End Results Fitness in our weekly group fitness class.
'Fit and Well Worth it' is designed to increase vitality and strength
for those in various stages of Cancer treatment.

This class is offered free to those of the Wellness Community participants,
cancer survivors and their support persons.

Call to schedule; RSVP 24hrs in advance; space is limited.

5205 Pacific Coast Hwy # D
Torrance, Ca. 90505

Thursday, December 4, 2008

12 Days of Fitness

Leading Fitness Experts Give The Gift Of Health To World With Biggest Ever Health and Fitness Giveaway

This Festive Season On Wednesday, December 10, Dax Moy and over 250 of the world's top fitness professionals will open the doors on the World’s largest ever health and fitness gift-giving, set to generate positive health for over 500,000 people this Christmas.

The program, called ’12 days of fitness’ initially began when the UK's leading fitness professional, Dax Moy, wanted to express his gratitude to his clients and offered them a gift a day for 12 consecutive days as his twist of the 12 Days of Christmas.
Last year Moy shared this idea with fellow fitness professional Pat Rigsby and they expanded the 12 Days of Fitness to include not only their own clients but to the world at large and gave fitness gifts to over 200,000 people who
signed up at the site at

This year, with the help of 250 of the world's top personal trainers, nutritionists, therapists and specialist fitness experts, the 12 days of fitness is set to become the biggest fitness gift giveaway in history with expected downloads of over 500,000 between the 10th and 22nd of December.

"There’s never been another health event like this, where so many people stand to benefit from the expertise of true professionals for free” says Moy who has been working flat out to make this year’s 12 days a success.“Fitness professionals from around the globe have contributed hundreds of e-books, reports, videos, meal plans and other free gifts in their hope of making 2009 the year that anyone, regardless or their location, financial situation or past failures, can finally reach their fitness goals and make those New Year's Resolutions a reality once and for all.”
Perhaps the best part of the 12 Days of Fitness giveaway is that regardless of a persons health or fitness goals, there are going to be gifts specifically designed to help them achieve success."We've received gifts designed for busy mom's, elite athletes, bodybuilders, back pain sufferers and pretty much anyone else you can imagine covering everything from fat loss to rehabilitation and everything in between.There literally will be something for everyone this year and all of it free, making it, without a doubt, one of the most important gifts anyone will receive this year. After all, what’s more important than health?”

The 12 days of gift giving starts December 10th but those interested are urged to
visit right away to sign up for their free gifts.

Once enrolled, participants will get a daily email telling them how to access each of the new gifts that are being added each day as well as a reminder on how to access previous gifts.

To guarantee a healthy start to 2009,
simply visit today.