This Friday Fuel has been mixed up a little.   We’ve previously had  Beef, Chicken, Pork, Seafood, Vegetarian and even a recipe for making your own Super Shakes.  But what’s that one meal that everyone loves but is all too often a disaster for maintaining a lean physique?

Dessert!

So today I’ve got a great tasting recipe that’ll satisfy your sweet tooth without piling on the calories.

Protein Chocolate Mousse

Let me know what you think of it!

Another jewel of a fuel for ya,

Tuesday’s Daily News involves the Tuesday Tune In email with a link to the latest episode of OXYGEN TV from your Kiama Personal Trainers.  Last week we kicked things off with the Goal Achievement Process and today we expand on that subject with our 5 Secrets to Successfully Achieving your health & fitness goals.

One of the key points we talk about towards the end of the video is ACCOUNTABILITY.  This can come from your Kiama Personal Trainer, your fellow Oxygen members or friends and family.  It’s so important to have that support network around you.  This month we’re incentivizing you to BUILD THAT SUPPORT NETWORK by referring friends and family to Trial us out at Oxygen.  If you refer just 3 friends that join, you can lock in our “Champion’s Rate” of $150 per month for Unlimited Training.

Success doesn’t happen by accident.

If this is to be the year that things are different, and you are serious about achieving those goals you have to start planning ahead.

It’s actually a very exciting process to go through when you plan ahead to what you’re long term goals are.  It can then be even more exciting when you break that down into short term goals that you can start ticking off along the way.

Maybe for you it’s mapping out what exercise you’re going to do on each day of the week.

Maybe it’s cooking up a meal on Sundays and freezing it straight away for Wednesday night when you know you’re going to get home late from work.

Whatever they are, planning ahead can often help you identify obstacles that may end up getting in the way of your goals.  Then you can create strategies for overcoming those obstacles.

And then you can start ticking off more of those short term goals you have set for yourself and be much more likely to suceed in the long run.

“The person deterrmined to achieve maximum success learns the principle that progress is made on step at a time.  A house is built one brick at a time.  Football games are won a play at a time.  A department store grows bigger one customer at a time.  Every big accomplishment is a series of little accomplishments”  David Joseph Schwartz.

So have a think about what short term goals you need to focus on for this week and this month.

Then it’s just a matter of reviewing at the end of the week whether or not you stuck to your plan.

Welcome back to another year of Monday Motivation!

I got a lot of great feedback about the “Monday Motivator” emails last year and the plan for 2012 is to give you more motivation, more often.

If I can help you escape your day for 5 mins to gain new insight, perspective, education or motivation on the topic of health and fitness -you’re gunna be well placed to make make this the year of lasting change.  And that gets me to today’s topic…

It’s a perfect time of year to bring this up as many of you will have lofty goals and New Year’s Resolutions to make this year the one; This is the year that I’m finally going to lose that weight. This is the year I’m “serious” about getting fit and eating better.  Altough the above examples are way too vague and destined for failure, you absolutely MUST set goals for yourself and I encourage you to take some time THIS WEEK to set some time aside to really think about what you want to acheive this year. Then, WRITE IT DOWN.

“Anytime you; sincerely want to make a change, the first thing you must do is to raise your standards.  When people ask me what really changed my life all those years ago, I tell them that absolutely the most important thing was changing what I demanded of myself. I wrote down all the things I would no longer accept in my life, all the things I would no longer tolerate, and all the things that I aspired to becoming.  Anthony Robbins.

How many times have you made a New Year’s Resolution only to find a week later you’ve slipped back into your old habits?  In fact, an amazing 80% of New Year’s Resolutions fail within the first week!  So many people attempt change and fail. There are two key reasons why. Firstly, change is hard. Secondly, people only change when they can see it is in their best interest to do so.

Over the next 2 weeks I’ll help you with some SMART strategies to help you acheive your goals.

5  Tips for Making Change

When you do decide to take action there are 5 simple things you should make sure you keep in mind:

1.  Only change when you’re ready to.

2.  Weigh up the pros and cons

3.  Be realistic.  Set yourself goals that stretch but don’t strain.  While relapse is part of the process, avoid setting yourself up for failure.

4.  Replace is not failure.  If you do relapse into your old behaviour, this isn’t a failure.  Review what happened and redifine what you’re trying to achieve.

5.  Get support – change is hard enough at the best of times, so when you’re ready to change, make a commitment to others and communicate your intentions in an effort to rally support and celebrate your successes.