Author: Lynn Sheffield


Finish the Year Feeling Accomplished

Check-off Those Final Goals

image2It’s essential to acknowledge your need for feeling accomplished. When we don’t truly feel like we are achieving our goals, burnout is definitely on the horizon. With the end of the year rapidly approaching, it’s important to pullout that old list of goals. While reviewing this list, there are several things to reflect on – not just what we have not accomplished.

First of all, it’s vital to remember that there will always be items on your goals list. This is good, as it keeps us aspiring for greater things! It might be helpful to consider your goals, not as a list, but as an “inventory.” Inventory simply referring to the fact that goals will be added and goals will be removed.

Here are three simple things to consider when assessing you goal inventory:

CELEBRATE (what you accomplished)image3

Take some time to acknowledge and celebrate all the things that you accomplished so far this year – I’m sure it was no easy task! By taking a moment to celebrate your accomplishments, you are building a sense of pride and self-confidence. According Psych Central, pride and self-confidence “come from feeling dignified and important in what we do or have accomplished. It’s not about having an overwhelming sense of self-satisfaction, but having accomplished something that is valued and feeling proud about this. It may come along from a sense of purpose and meaning in our accomplishments, and offers an increase in confidence to expand the belief in our potential to do greater things.” (Read the blog “Celebrate You” for ideas on how to honor your accomplishments.)

image4TAKE STOCK (what is still obtainable)

The year is not over with yet! Take a moment to evaluate your goal inventory and determine which ones are still obtainable. Remember to be realistic and don’t set yourself up for failure with too many goals. (Read more about goal-setting in the blog “Put the spark back in your weight-loss.” Although this is specific to weight-loss, the principles can be applied to any goal.)

EVALUATE (what worked and what didn’t)


Do not beat yourself up over any unaccomplished goals! It’s crucial to simply evaluate what worked, and what didn’t. What enabled you to accomplish the goals that you did? Equally as important, what prohibited you from accomplishing other goals? Be sure to be completely honest with yourself, as this will be paramount to not repeating encountering the same obstacles every time. It could be unrealistic goal setting, too many goals, not enough time, or simply that you did not make it as important as you had wanted to. Whatever the reasons may be, simply keep these in mind while you continue to move through your goal inventory. Remind yourself that unaccomplished goals are not failures. “True failure is when you fail and don’t learn your lesson.” Every unaccomplished goal is merely an opportunity to check, adjust and try something different. Repeating the same process over and over again and expecting a different result is the definition of insanity. Avoid the insanity, make changes, accomplish your goals, and feel proud and self-confident!


Protein Powders

Protein Powders: Whey, Soy and Plant…oh my!


We all have our go-to protein shake, and although it may be super tasty, it may not be benefiting you as much as you would like. Often times protein powders contain more than you bargained for; like contaminants or other harmful ingredients. Just like vitamins and supplements, these are not regulated. Some tested proteins have been found to contain low to moderate levels of lead, calcium, mercury and arsenic (not to mention the highly-processed sugars and carbohydrates.)

The solution to this is easy but takes a bit of work on your part. Know where your protein comes from and ensure that it is contains high-quality vitamins, minerals and proteins that you can trust. Read more about evaluating quality supplements in the blog “Vitamins: The Good, the Bad, and the Ugly.”

In addition to knowing which manufacturer to trust your health and wellness with, which protein do you choose? Below is outlined the three major protein types (whey, soy and plant) and their pros and cons:

wheyWhey Protein

Dairy-based products

Often containing an array of vitamins and minerals, help repair muscles post-strength session, and increase muscle strength and size when consumed within two hours of your workout.

 Soy Proteinsoy

Soybean-based products

This protein is also considered a plant protein, but due to its popularity it tends to fall into a category of its own. Contains all of your essential amino acids and performs comparably to whey protein in terms of stimulating muscle growth after a tough strength training session.

peapodPlant Protein

Usually Pea, Rice or Potato-based products

A great gluten-free, dairy-free and soy-free supplement and still provides all of your essential amino acids. These protein powders can be a bit more expensive; however they can be a great choice for vegetarians, vegans or anyone wanting z break from animal-based products and still get enough protein in their diet.

running woman

Supplements for Exercise

bad_supplementsOften times when we hear supplements and exercise, we tend to think about “body-building” or “fat-burning” pills or shakes. Actually, supplements that increase your workouts and increase results start with your daily vitamins and nutritional supplements. For example, taking an antioxidant daily helps your body deal with metabolic stress, like exercising.

Supplements for Exercisevitamins_and_exercise

When thinking about adding nutritional supplements or vitamins to your routine, always ensure they are good, clean, reputable, and quality guaranteed, as well as, check with you physician. Supplements should be used to aid the body in improved performance, boost exercise intensity, or help muscles to recover. Supplements should never be used to push your body to extreme conditions; resulting in major health risks, increased risk to injuries, and unsustainable results. According to Jason Machowsky, Board Certified Sports Dietitian and Performance Specialist, “supplement use is the last two to three percent of performance.” Although vitamins are necessary to transform the potential energy in food to chemical energy for work, they are not direct sources of energy.

lady_with_protein_shakeHere are THREE supplements to consider adding to your daily routine to help maximize your workouts:

  1. Protein: (like a protein shake)

Helps repair muscles post-workout, and increase muscle strength and size when consumed within two hours of your exercise routine.

  1. Antioxidants:

Vitamin A (beta carotene)

Vitamin C

Vitamin E

Benefits performance by reducing skeletal muscle damage and enhancing some aspects of immune function.

  1. Calcium:

Beneficial in achieving optimal peak bone mass, resulting in lowered risk for stress fractures, and reducing bone loss in the elderly.