End of Week Review 9/11/2015
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End of Week Review 9/11/2015

It's time for football! Coming from Ohio, my relatives and friends there are sporting the scarlet and grey block O. Here in Michigan it's maize and blue. For me, I just laugh at all the rivalry. I'm not an armchair quarterback and neither is my hubby. Enjoy the games if you are a football fan.I'll get to hear the results from everyone else while I enjoy doing other things.

Speaking of goals, not goal posts, how are you doing with yours? It's easy to look back at time to see mile markers in our lives. On Facebook, I was greeted with 5 Years Ago to see myself with my first husband on a cruise ship. It was our make-a-wish without Make-a-Wish involved. That brought back a bunch of memories! I know where I've been, but where am I headed? The difficulty with setting goals into the future is we aren't able to see the true outcome. It worked for someone else, will it work for me? you ask yourself. Here are some tips for setting goals that achieves results:
  1. What is the big picture end-result you want?
  2. Draw a circle or cloud around your big goal then make small ones around it and lines from the big circle to the small ones. Write in everything you think of in the small circles relating to the big one.
  3. Research your goals-big and small-to understand how reasonable your goals are and what steps you need to take to get there.
  4. Make an action plan with a list of the steps to achieve your goals.
  5. Set a reasonable time frame based on your research.
  6. Get going!
  7. Revise as needed and keep trying!
Before you know it, you will wonder why in the world you put this off so long! I would love to hear from you about your goals and what you did to accomplish them. Send me an email at totallyfit63@gmail.com or post on our Facebook page so we can do a happy dance with you! We're here to cheer you on!

In case you missed them:



Exercise Tip of the Week: Tricep Dips

Triceps are a neglected muscle group because our daily activities don't require them to work as much as what people needed when work was more physical in nature. These dandy muscles help with pushing, pulling, lifting, and holding. For those of you who hate the sag, toning them with this exercise will help strengthen and firm them up. Caution: make sure the chair won't slide or tip! Start seated with hands placed as in the picture. Slide your butt off the seat with knees bent. Slowly lower your body until your elbows are 90 degrees then press body up with arms. Begin with 5-8 reps and work your way up to 12 in a set.Caution: this may aggravate shoulder problems. Advanced: Straighten, but don't lock knees, place heels on a step. Another variation that kicks in the core would be to straighten body into a table position at the up phase. Enjoy! Picture from WebMd.com.


Food Tip of the Week: Broccoli

Broccoli is coming into season full of flavor! This tasty veggie is great raw or cooked, tossed onto salads, stirred into stir frys, what a fantastic treat! This gem is loaded with Protein, Vitamin E, Thiamin, Riboflavin, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus and Selenium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Potassium and Manganese. It is a super cancer fighting food!  It is very low in saturated fat and cholesterol. At only 31 calories for a 91 gram serving, load up! Picture from fatsecret.com.

Read more about this and other vegetables here:

Have a blessed week!



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