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The critical tips that will help you achieve your objectives


The beginning of the year has always been associated with resolutions and new objectives : lose weight, quit smoking, eat healthier, etc. Noble as they may be, these objectives can be difficult to achieve…especially the long-standing ones! They often seem so unattainable that many give up before even starting.

Here then is the first critical tip.

Create new rituals, one step at a time

Unfortunately, you don’t simply wake up one day having lost 30 pounds overnight or somehow magically change your eating habits! Rather, it’s what you do each day (your choices and actions) that will ultimately help you reach your goal. You must develop new habits ans rituals. This must be done gradually, break down your ultimate goal into small  fractions of weekly and even daily rituals. Here are a few concrete examples that are vital in helping change eating habits and losing weight :

  • Week 1 : I will eat an additional portion of vegetables at lunch and dinner + I will buy a podomoter in order to record the number of steps I take each day + lose 1 pound .
  • Week 2 : I will drink 2 more glasses of water per day, one in the morning and another at bedtime + I will introduce two 30-minute workouts per week, on Tuesdays and Thursdays + lose 1 pound
  • Week 3 : I will add a source of protein to my breakfasts + I will try the Zumba class on Monday night + lose 1 pound
  • Week 4 : I will reduce the size of my portions + I will make sure to record at least 7 000 steps per day + lose 1 pound.


Step 1 : Determine your ultimate goal

Step 2 : Break down your goal into small steps or time frames and properly define each one as a weekly or daily objective.

In order to ensure that your small steps are in line with your ultimate goal and that the time you have invested will have been worthwhile, it would be ideal to consult a personal trainer and a nutritionist who can team-up and guide you towards realistic objectives and design a concrete plan for the days, weeks and months ahead.

In my next article, I will explain the importance of tracking your progress in order to stay motivated!

Karine Larose, M.Sc.

Karine Larose is a kinesiologist, Director of Marketing and Communications and Spokesperson for Nautilus Plus who specializes in fitness motivation. She authored The Guide to Healthier Living, penned the book 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks and released her third work called Zero Diet: Delicious and Healthy Recipes for Success, all by Les Éditions du TRÉCARRÉ. Karine has launched a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus and is featured on the ULTIME FIT online platform. Many TV shows and radio stations regularly request Karine’s point of view on physical exercise issues and points of interest.

The critical tips that will help you achieve your objectives is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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