Summer Goals….

Summer Goals….

So for the past week or so, I have sort of been out of commission….I did something that I had put off for years…had sinus surgery! Ugh! Ugh again!  I am on day 5 post surgery and finally able to resurrect a small portion of my taste buds.  I still cannot smell, and I have a few days left before I can even blow my nose.  I cannot tell at this point if the surgery was a success.  One thing I do know- NEVER, EVER, EVER take for granted the sense of smell or taste.

I have been dealing with sinus and allergy  issues for years so one of my goals for 2018 was to just DO IT – just get it out of the way! Whether it worked or not, I can check it off my list.  The other part of that goal was to have it done before summer!

Speaking of summer….

Summer is just around the corner so why don’t we jump-start the season with some summer goals?  We all have to admit that life can be a little boring at times. Day in and day out we have our daily routines down packed.

Setting goals add excitement!  It gives us something to look forward to.  Plus, once we reach a goal, it helps us to gain confidence and makes us more aware of just how unstoppable we really are!!

I like the S.M.A.R.T. goal (George Doran, 1981) approach when working towards a goal:

S- specific    (clearly stated)

M- measurable

A- achievable

R- realistic

T- time based

For example: “I will lose 20 lbs in 1 month” is not a SMART goal.  Losing 20 lbs in a month is not realistic and probably not achievable.   A more realistic approach would be: “I will walk .5 mile (3) times per week for 1 month.”  Exercise is a great way to lose weight so that is a more specific approach to an ultimate goal of weight loss.

Below are a few tips to help you set and reach your summer goals:

1. Identify barriers.

a. What has kept you from reaching this goal in the past?

b.  What steps can you take to avoid any setbacks?

2.  Be honest with yourself.

a.  Is this the right time/season for you to accomplish your goal?

b.  Do you need a friend to keep you accountable?

3.  Know that you don’t have to rely on your own strength.  God is always with us to help.       One of the fruits of the spirit is self-control (Galatians 5:22-23) so all we need to do is           ask for help.  Plus “we can do all things through Christ who gives us strength”                       (Phillipians 4:13).

4.  Write your goals down and keep them before you (Habakkuk 2:2)!

5.  Always have a fun goal!!!

 

Let’s live!

Tekeela

 

 

Let’s Celebrate Jesus!

Let’s Celebrate Jesus!

Sometimes we just kick into survival mode…going through our days and weeks pretty much like robots.  And for some of us, we take whatever comes our way.  I am guilty myself!

However, I have to believe that survival mode is an insult to Jesus who came so that we can not only “kick butt” in life but also live an abundant and victorious life.

If we are going to impact the world like God truly intended for us to, we have to wake up, know our rights, and stand. His death cannot be in vain.  As we celebrate His death and resurrection, let’s pray that God will awaken our spirits and cause us to rise up and live out His promises.

Let’s celebrate Jesus and the many reasons He came to this earth.                                        He came to:

  1. Save us so that after this life we have the promise of living forever!    John 3:16
  2. Be an example of how we should love a dying world.         John 13:1
  3. Counteract anything the enemy throws our way.              John 16:33
  4. Give us authority over Satan and the kingdom of darkness.     Luke 10:19
  5. Give us direct access to our Father.                     Matthew 27:51   
  6. Bear all of the sins we could ever commit.         Peter 2:24
  7. Send the Holy Spirit to be with us.      John 16:7

 

 

Let’s Live!

Tekeela

March is National Nutrition Month

March is National Nutrition Month

March is set aside as the month for us to take a closer look at our nutrition/eating habits.   So, let’s dive right in… For some, making a few tweaks is all you will need to reach your nutritional goals.  For others, it may take a little more work.

When choosing to make changes in the way we eat, it is very important to set small, simple goals.  During an initial health coaching session, I like to start with breakfast.  Some good breakfast goals may include:

  • I will not skip breakfast.
  • I will add a good protein source to my breakfast.
  • I will reduce the amount of fat in my breakfast.

Once you have reached your breakfast goal, then move on to lunch and finally on to dinner.  Be realistic when setting goals and give yourself some time.  For example, it may take a month before you reach your breakfast goal.

Other nutritional goals may include:

  • I will only eat out twice a week.
  • I will add a fruit/vegetable serving to each of my meals.
  • I will drink water with 2 of my 3 meals.
  • I will make healthy snack choices.

Test your nutrition knowledge by taking fun nutrition quizzes at choosemyplate.gov (click here).

For other nutrition tips, see the nutrition page under health/wellness.  Also, feel free to contact me (under contact tab) with any additional questions.  Be sure to follow this blog by signing up to receive new posts by email.

Let’s Live,

Tekeela

 

Heart Health

Heart Health

jamie-street-94242-unsplash

Good heart health is essential to feeling good.  The month of February is set aside as American Heart Month.  It is a time for us to review some key heart health factors:

Blood Pressure Below 120/80
Total Cholesterol Below 200 (may need to be lower depending on other health conditions)
LDL (bad cholesterol) Below 100 (may need to be lower depending on other health conditions)
HDL (good cholesterol) >40 (the higher the better)
Triglycerides Less than 150
Blood Sugar Less than 100 fasting

Tips for good heart health:

  1. Stay Active
  2. Stop Smoking
  3. Decrease alcohol intake
  4. Reduce Stress
  5. Meal Plan

Take your Heart Score (American Heart Association).