A How-To Guide On New Year's Resolutions.

2014.  It's almost officially a new year!

At the beginning of 2014, most of us will take it upon ourselves to establish fitness and health goals or resolutions.  It is the most appropriate and common time to establish these.  Well, sort of. We are in fact creatures of habit and either routinely quit or stall on these things.

But what if you could be given a guide or helped on how to build reasonable, simple New Year's goals or resolutions and instructed on how to follow through to succeed at them?

In January, about one in three Americans resolve to better themselves in some way; however, a very small percentage of them actually follow through. The New Year begins and among those that develop and implement plans for resolutions about 75% of them adhere towards their resolution(s) for at least one week.  But less than half (46%) of them six months later are still on track.  So, many Americans are making fewer resolutions, if any, because they are not likely to stick to them.  That seems reasonable. But it seems like a cop-out too.  It is in fact the act of goal setting and the grind of hard work that makes fulfilling them more beneficial, rewarding and unforgettable.  The epic and monumental things we achieve and honor most in our lives is not merely the feat or goal but its the hilly path and long-winding road we take to get there ..... crunch after crunch, lunge after lunge, squat after squat.

"I guess I just woke up this morning and decided..
I didn't want to be chicken anymore"

  

The definition of a goal is an act of determining upon an action, method or procedure, etc. with a firmness of purpose to resolve. The 'Out There' illustration pokes fun and has the chicken exercising saying to the other how he/she plans to make ado about not being a chicken and something else. A resolution is also a “make firm to do something” kind of thing.  When you discontinue a resolution you may no longer be determined to do it or possibly unable to revise action plans. Though there may be other financial or personal reasons too. Ultimately, resolutions are active, decisive thoughts that have many difficulties and roads to overcome and as a result you will need to change your action plans and form constant reminders in order to reach them over time.

So, what will be your fitness or health goals this year?  Will you have a plan to adhere to and complete them?  Will you know of any difficulty or obstacles to following through?  It’s a great time to do it now. If you can't think of any here are the most popular resolutions: 1) Be with family more often; 2) Improve fitness; 3) Increase joy in life; 4) Lose body fat% or fat weight; and 5) Quit smoking. There's also do a Cross Fit Competition, run an Ultra-marathon and try Zumba.  So, what are yours?

The following exercise should be performed for each goal or resolution.  1) Develop a primary goal or resolution and 2) Divide it into a few mini-goals with respected plans of actions. 3) Identify any obstacles or roadblocks.  4) Set a deadline.  And 5) Set up constant reminders.    

   GOAL #1.

     RESOLUTION: __________________________________________________________

     MINI-GOAL #1: __________________________________________________________

     MINI-GOAL #2: __________________________________________________________

     MINI-GOAL #3: __________________________________________________________

     PLANS OF ACTIONS: ____________________________________________________

     ________________________________________________________________________

     OBSTACLE(S): __________________________________________________________

     COMPLETION DATE: _____________________________________________________

     CONSTANT REMINDER(S): ________________________________________________

Fitness and health goals or resolutions are personable decisions with respective plans. They are great ideas in many ways.  They inspire us or motivate us to accomplish or be better at something - financially, physically, socially or spiritually.  So why are fewer of us making resolutions (~40%) and more importantly, why are we not meeting those resolutions each year?  Promises are promises.  And they should not be broken in any way.  That destroys our body, emotions, mind and soul.  So instead of deciding on the same old promises and doing the same old things you should consider the following "five" to have a cosmetic-like face lift on making more practical or simple fitness and health goals or resolutions. 

   THE COSMETIC-LIKE FACE LIFT "FIVE" : 

     #1: Make goals with action plans you know you will keep!

     #2: Make goals into mini-ones and complete them one at a time.

     #3: Make goals so each one can be completed within six months.

     #4: Make goals with a clear reminders knowing what it will completely take.

     #5: Recreate action plans throughout the year, but ultimately Think - “Why not?”

It’s obvious we want to change our ways.  But in order to change ourselves or something you must leave a little bit of yourself or something behind in the past.  It’s paying the price! but “that” is simply thought of as getting rid of something to gain something.  Regards to exercise, health or wellness, it’s more motivating and reasonable to move away from pain and towards pleasure and well-being.  But our bodies and brains consciously and unconsciously resist change for better or worse.  It’s following the path of least resistance.  So of the questions - “Do I know and really want to change something?” and “Is paying the price worth it?” - what can be done with the cosmetic-like face lift "five" rules to create new paths of NO resistance?  Decision-making.  Exercising.  REMINDERS.  Time.

It's only understandable we can only process or remember a certain number of things consciously versus subconsciously.  In fact, it has been proven scientifically you can only process or think of approximately seven to nine things at the conscious level.  Therefore we must develop reminders to spend the best amount of our energy, motivation and time on them so we can complete them within a reasonable amount of time.  And without a doubt the best means to developing reminders is via listening to at looking at them.  Hear No Evil, See No Evil.  Well, in this case - Hear What Am, See What Want.

     #1) Each morning listen to a voice recording about your goals, and life visions.  

Click HERE to Know How to Properly Make a Vision Board.

     #2) Every day and often look at a properly constructed and placed vision board.  


The voice recording and vision board are as important as goal setting in regards to developing and fulfilling goals or resolutions.  These can provide us with constant reminders.  And though these have become more popular in recent years due to the celebrity marketing and expansions in technology, they are underused.  For #1) it's essential to listen each morning to a voice recording of your resolutions. You can make a voice recording and listen on a computer desktop or mobile device.  It's best to do this while meditating in quietness so you can feel the energy and passion, and see a plan of action or visualize the words.  With #2) it's imperative to cut out or make personal notes or pictures of things that are inspirational or motivational and relate to your resolutions and post them on a poster board or onto a wall.  You can also use an app on your computer desktop, mobile device or phone to copy and paste notes or pictures.  And daily, you will want to glance at your vision board, and similarly with the voice recording, ponder in quietness so you can feel the energy and passion, and see a plan of action.  Think, I will have these fruit (goals/visions) by planting and harvesting these seeds (plans of actions) over this period of time.        

It's paramount to remember that every goal or resolution has emotional and physical responses and together they respectively yield a happy or unhappy outcome.  Remain true to and think positive of yourself.  The only negative outcome comes from one that has no try or is not from within.

Inspiration comes from outside things.  Motivation happens from within - Within You!

Don't Stop No Matter How Far or Hard It Is.  It's In You.

The main thing about any New Year's goal or resolution is you should clearly state the benefits and how it will be played out and received over time.  It’s a desired outcome or situation. Otherwise you would not have thought of it. And it is not a clear goal to say “I want to lose body weight.”  Though you may be dissatisfied with your body figure or weight and want to improve your look or lower your health risks. It's just not visionary.  It’s visionary when you completely comprehend how and know why you want to achieve a resolution that will make you stay motivated and willing to pay the price - “It's every penny worth it!”  If you believe in yourself and know how to develop and follow through on a resolution and understand why its important then you can earnestly and virtually be motivated and proud and more likely see a successful outcome!  And you will find that there is no "STOP" in you.  You also must not forget to use voice recording and vision boards year round!!!    

Top Holiday Stress-Busting Tips

Holiday Seasoning Stress-Busting

for Couples & Parents

I have a good life.  And at this time of year, with Christmas and the December month, it is perhaps one of the my most special times of the year. I have many fond memories and treasures of special beginnings, events or happenings.  To name a few: I married my beautiful and lovely rock star wife, Jessica, on December 02, 2005; She gave birth to our awesome, busy and sassy third son, Dylan (Dylie) Hendryx Kazmucha, on December 15, 2010; And we have started to create our own family Christmas traditions, such as on Christmas Eve the boys and my wife and I get new PJs to wear, to name one of many.

It is a great time of year, but it is also filled with much stress.  And I hate stress.  But it always seems to creep into my (daily) life, especially around the holiday season.  Though I would like to crawl and hide in my master bedroom's closet (Why bother.....the kids would find me anyways.  I play the best AT-AT Droid so they need me to.....die.  Whatever.), the stress will always be there unless I bust the stress at the root.  It is true you may be able to temporarily hide from stress but you can not runaway from it.

So, as a seasoned and tried and true veteran of stress-fighting, and as a dad and husband, exercise physiologist, life coach and nutritionist, I am indicating the top stress-busting solutions to keep your health and state of mind at bay or perhaps elevated at this special though busy and crazy time of yours.  

This time of the year, you would probably like to be active in the community, healthy, organized and prepared and without chaos, drama, stress and taking out the fat pants.  We must be accountable of our actions and take charge of the daily encounters or day to day things this holiday season to make it a Happy 'One'.  You can have a Happy Holidays! by following ALL or any of these tips.

- FAMILY/SELF -

• Be active and actively involved with family functions or in the community, but take care of yourself too.  You can not "give" your love or time if you are sick and tired.  Stay healthy all season by eating healthy, exercising, getting plenty of sleep and Vit C and Zinc, and having FUN with the family.    

• Be aware of what is most important this holiday season (and ALL the time). Spend time with the family, especially the kids.  They will not remember the house was decorated like a Better n' Homes magazine spread, but they will remember all the family activities and fun-filled times spent together: 
• Building snowmen.
• Having a snowball fight.
• Dancing to "Jingle Bells."
• Singing Christmas Carols, like "Silent Night."
• Watching Christmas movies, such as Elf or The Polar Express.  

• Don't over schedule yourself or your family with activities or events such as church, school or work functions or dinner parties. Pick a few to do.

• Shop online at Amazon or similar sites, and use Groupon and other like-websites to get discounts and freebies, such as 2:1's and free shipping.

- HEALTH -

• Avoid high fat and sugary foods or meals.
• Don't eat more calories since its Christmas. 
• Drink less alcohol and more pure WATER!
• Eat nutritionally, well-balanced snacks -
• Drink a Trim Shake
• Handful of Mixed Nuts
• Most Fruits and Vegetables

• Exercise in the early morning before any of the family wakes up or after bedtime to avoid conflicts or obstacles to working out.
• Exercise regularly- Perform about 150 or more minutes per week.
• If you do not exercise regularly- See a Certified Personal Trainer!
• Get plenty of rest and sleep.  If needed, take a nap during down times.
• Limit computer, smartphone, tablet and TV screen viewing and video game playing time.  Set a daily limit of minutes for each of the said activities.
• Listen to an eBook or read a new book.  Reading a book calms our senses and temporarily take us out of the busy, crazy, normal world and in ours.

• Take a relaxing, quiet, warm bath (with bubbles and candles) in the morning or at nighttime.  Try Aromatherapy Essential Oils for serenity!

• Chamomile or Eucalyptus
• Lavender, Serenity Blend or Ylang Ylang

• Take time to do family activities- laughing and playing, and re-connect and cuddle up with the spouse.  Outside of Eating Healthy and Exercise, Laughter and Love are some of the best medicines naturally in the world.

- MOTIVATION -

• Embrace your imperfection. It's one of the nicest things you can do for your kids and your mate. Being imperfect takes the pressure off of you and off of them.

• Refresh or start "new" holiday traditions that's for everyone and are less stressful and simple and can be treasured.
• Have everyone climb into bed or gather around the Christmas tree to read a Christmas or Holiday story.
• Have the kids hand-make decorations or gifts.
• Have the kids pick some books, clothes and/or toys to give to a charity of choice or the homeless shelter in town.  

• See your stressors and overcome it. List your stressors and deal with the ones you can take care of.  You can not control the cost of a STAR WARS Lego Set, but you can get a snow shovel to use, respectively. 

• When an "I should" wanders in your mind, you don't have to do it.

• 2013.  It is what it was.  Start 2014 with no concerns, doubts or regrets. Stay within a budget for Christmas and the holiday and live as close to a normal schedule as possible. You don't want huge bills or extra body#?

The holiday seasons each have their own challenges and pressures.  It's a time for fun.  A time for love.  Sharing and togetherness.  Shoot, it's a time for making a list and checking it twice and showing everyone how good you are, especially Santa.  Somehow my sons always get me Dark Chocolate Coal. -That's! Fine! With! Me!-  But all the stress that creeps in can be beat or managed and when done so you will surely enjoy all the newly created memorable moments and treasures.  "Don't be 'Scrooge'!  Just be You!"