The Healthy Duo

New Year’s Goals, Not Resolutions, For a Healthier You

suzethd — Wed, 01 Jan 2014 18:32:12 +0000

Happy New Year! It’s a new year, and with the new year comes the mindset of having a new chance to be the person you envision. Typically, this comes in the form of creating New Year’s Resolutions, all-or-nothing statements of change, which are usually forgotten within a month’s time. For example, many people’s health resolution may be to “Lose weight,” with the idea that they will lose all of the weight they gained in the last 10 years.

However, a goal is something you work towards. Good goals are SMART – specific, measurable, attainable, realistic, and timely. And as we’ve talked about before, a good goal also has smaller goals, or steps, which help you reach the ultimate goal. These keep you motivated by giving you payoffs in a few weeks instead of being burnt out by waiting months for your reward.

Here’s an example of a healthy SMART goal, with smaller goals to get to it:

Run my first marathon by the end of 2014.
- Find a marathon and register!
- Find an appropriate training plan for fitness level and time available.
- Get up to weekly and long run mileage for start of training plan, if needed.
- Run a 5K
- Run a 10K
- Run a 10 miler.
- Run a half marathon.
- Run chosen marathon!

As you can see, each smaller goal serves as a step to get to the main goal and can realistically be achieved in 4-6 week segments. Some goals don’t even take much time or work, but are equally as important and help motivate you along your journey.

So take some time today to create several long term goals for 2014. Then break those down into at least three smaller goals. And then post everything where you will see it on a daily basis and be reminded of what you want to achieve in the next year.

If you want to share any of your goals with us, feel free to comment here, on our Facebook page, or on Twitter. Zee (@ZeeTHD) and Suze (@SuzeTHD) love hearing from you!

We hope you have a healthy and fabulous year! And we’ll be here with challenges and articles to help that dream of a healthier you come true.

THD Wednesday Challenge: Reach For The Sky

suzethd — Wed, 06 Nov 2013 14:12:51 +0000

Another Wednesday means another challenge. This week we want you to stretch every hour, from 10am to 5pm.

Sitting at a desk wreaks havoc on your spine and hips, not to mention how exhausting it is even though you aren’t physically doing anything. So take a few minutes every hour to refresh your mind and body with some light stretching. Aim for 5-10 stretches. If you need some ideas, click here.

Remember to let us know how you are doing by using our Twitter hashtag #THDWednesdayChallenge or leaving a comment here. Zee (@zeethd) and Suze (@suzethd) will be reaching for the sky with you. And you can join us on Facebook too!

We look forward to seeing you!

THD Wednesday Challenge: Five A Day

suzethd — Mon, 28 Oct 2013 21:00:24 +0000

This week we go back to healthy eating habits. Once again, we want you to eat five fruits and vegetables.

Fruits and vegetables are not only a great source of vitamins and minerals, but they are a fantastic way to fill up with very little calories.

Keep us updated on your progress via our Twitter hashtag #THDWednesdayChallenge or leaving a comment here. Zee (@zeethd) and Suze (@suzethd) will be around to cheer you on. And you can join us on Facebook too!

We look forward to seeing you!

THD Wednesday Challenge: Affirm Others

suzethd — Wed, 16 Oct 2013 11:35:36 +0000

And we’re back! Several weeks ago, we challenged you to break the cycle of negative thinking by complimenting yourself. This week we are challenging you to compliment or affirm other people, at least three of them.

You never know what impact your kind words may have on someone else. A compliment or affirmation, no matter how seemingly minor, could mean the difference between a bad day or a great day for someone else. We all enjoy compliments and affirmation, whether it is about having a good hair day or succeeding on a project or goal we have put so many hours into. So choose three people throughout your day and make their day a little brighter.

Feel free to let us know how it goes by using our Twitter hashtag #THDWednesdayChallenge or leaving a comment here. Zee (@zeethd) and Suze (@suzethd) enjoy your feedback. And you can join us on Facebook too!

We look forward to seeing you!

THD Wednesday Challenge: Climb The Stairs to Success

suzethd — Wed, 02 Oct 2013 01:26:10 +0000

This week we are headed UP! We want you to find a flight of stairs with at least 10 steps & walk up once each hour (just walk up twice if your flight has less than 10 steps).

It’s important to take breaks throughout the day to get the blood flowing. And walking stairs will work your quads and glutes, important leg muscles as we’ve learned.

Keep in touch with us by using our Twitter hashtag #THDWednesdayChallenge or leaving a comment. Zee (@zeethd) and Suze (@suzethd) will be around and love to hear how you are doing! And you can join us on Facebook too!

We look forward to seeing you!

THD Wednesday Challenge: Break Up a Long Term Goal

suzethd — Tue, 24 Sep 2013 16:06:40 +0000

This week is going to be about breaking up one of your long term goals. We want you to take a current long term goal, or create a new one, and break it up into at least three smaller goals. The goal can be anything, absolutely anything you want to accomplish.

There are many reasons for setting long term goals, but probably the biggest reason is that it gives you direction, something to work towards. However, you also need smaller goals so you do not get frustrated or bored when your main goal is not reached right away.

For example, you want to run a half marathon. Running the half marathon, perhaps even a specific race, would be your ultimate goal. Your smaller goals might be to run a 5K, then a 10K, and then a 10 mile race. Those goals could ideally be met about every 4-6 weeks while you train and they would build towards your main goal.

Also, make sure your goals are SMART! That is, make sure they are specific, measurable, attainable, realistic, and timely. This will give you the most benefit from your goals, as well as give you the highest chance of success.

Obviously, setting goals is quite personal, but if you want to chat about it or have questions, don’t hesitate to use our Twitter hashtag #THDWednesdayChallenge or leave a comment. Zee (@zeethd), Suze (@suzethd), and fellow THDers will be there to help you out. And you can join us on Facebook too!

We look forward to seeing you!

THD Wednesday Challenge: Lunge Your Way Through Hump Day

suzethd — Wed, 18 Sep 2013 13:07:40 +0000

Another Wednesday, another challenge. This week we want you to do some lunges. 1 set of 5 reps each hour (10am-5pm) to be specific. But no cheating! We’re talking about 5 per leg each hour.

Lunges are a fantastic lower body exercise. They work your glutes (What you need to work for that nice tush!), quads, and hamstrings. If these muscles are strong, you will have less knee and ankle issues, as these muscles do a lot to stabilize your legs and hips. This is especially important for you walkers and runners out there!

Don’t know how to do a lunge? Check out this demonstration from SparkPeople!

Please check in with us through our Twitter hashtag #THDWednesdayChallenge. We love to hear how you are doing. Zee (@zeethd) and Suze (@suzethd) will be there! And you can join us on Facebook too!

We look forward to seeing you!

THD Wednesday Challenge: Eat Your Fruits and Veggies

suzethd — Tue, 10 Sep 2013 14:36:41 +0000

The Wednesday Challenge is here once again! This week, we want you to eat 5 or more servings of fruits and vegetables.

According to ChooseMyPlate.gov, adults need 2 cups of fruit and 2.5-3 cups of vegetables every day. Fruits and vegetables are a great source of vitamins and fiber. They can also provide extra hydration, for those who aren’t big fans of drinking water.

Getting 5 servings a day can sometimes be tricky. Everyone has different ways of getting their five a day. One tip for getting 5 or more servings is to have at least one fruit or vegetable with each meal and to have a fruit or veg as a snack as well. Eating a little throughout the day is much easier than trying to get all of your servings in one meal.

What are your favorite tips for getting your 5 servings a day?

Remember to check in with us through our Twitter hashtag #THDWednesdayChallenge so we know how you are doing. Zee (@zeethd) and Suze (@suzethd) will be munching on fruits and veggies with you! And you can join us on Facebook too!

We look forward to seeing you!

THD Wednesday Challenge: Take A Walk

suzethd — Wed, 04 Sep 2013 02:07:04 +0000

It’s that time again! Time for another Wednesday Challenge. This week, take a couple of minutes each hour, 10am-5pm, and take a short walk. 200 steps each hour is the goal, but you don’t have to be exact. A two minute walk should get you there. Take a short break from your desk and do a lap or two around the office, or step outside for some fresh air.

Staring at a computer screen all day can be draining. Taking short breaks to stretch your legs and your brain, can refresh and rejuvenate you, making you more alert and productive. Enjoy the short breather!

As always, check in with us through our Twitter hashtag #THDWednesdayChallenge to let us know how you are doing. Zee (@zeethd) and Suze (@suzethd) will be there! And you can join us on Facebook too!

We look forward to seeing you!

THD Wednesday Challenge: Compliment Yourself

suzethd — Wed, 28 Aug 2013 01:07:31 +0000

Are you ready for another challenge? This week the challenge is to compliment yourself. Every hour from 10am to 5pm, find a mirror, look yourself in the eye, and give yourself a compliment. The compliment can be anything. The point is to remind yourself how amazing you are and to break the negative thinking cycle so many of us are guilty of.

Don’t know what to say about yourself? What accomplishments have you achieved lately? They can be big (reached a goal, completed a project) or small (made it into work on time when you are usually late, got yourself out of bed for a workout when you usually hit snooze). What have others complimented you on or thanked you for in the past month? What’s your favorite physical feature? What are your virtues?

This is personal, so you don’t have to tell us what you are saying to yourself. But we would like to hear how the challenge is going for you, so remember to check in with us through our Twitter hashtag #THDWednesdayChallenge. Zee (@zeethd) and Suze (@suzethd) will be around if you need ideas. Maybe we’ll even share some of our compliments so you can steal them for yourself! And you can join us on Facebook too!

We look forward to seeing you!