2022 The Come Back Year, Not
We typically van in 12-15 clients, friends, families or influencers to the Farmers Insurance Open. Because Covid cases are on the rise and safety protocals dictated a smaller group, only 5 of us attended this years Annual Event. Congratulations to Luke List for his first PGA Tour win and over $1,500,000 in prize money. It was a beautiful day and hope to make next years event even more memorable with larger attendance once again.
The first blog of the New Year! We hope you all have had a wonderful start to 2022. Beautiful weather, a fresh start, and of course a brand new planner. We have been busy sticking to our New Year's goals. Mom and dad took a trip to visit my older brother, Addison, & my Aunt Jan out in Arizona. Lucy and Winston got to join in on the fun! January is the annual Farmers Open at the local Torrey Pines golf course. dad got to go with some of his close friends & clients. Had the opportunity to network and enjoy watching some of the best golfers in the game.
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| Roadtrip to AZ |
This month we are beginning our 8-week body composition challenge and very excited to take you along for all the fun. Most of our post will include daily habits to keep you on track with goals, areas to improve throughout your day for optimal fat loss, and how important your mind is while setting and committing to goals.
Workout of the Month
We are still hitting our New Year's Resolutions of being in the best shape of our lives, right? A little twist on this months workout. Consistency is the key factor, just move your body a little bit more. My challenge to you this month is to get your steps in! Especially now that many of us work from home, there may be some days we don't leave the living room or kitchen of our own home. Time to get up, and simply, just walk. Aim for 12k steps per day. If that sounds like a crazy number, then start with 10k. Getting your steps in can be built into your daily routine. Park farther away from the store, have a treadmill on at 2mph as you answer your morning emails, take your dog out for a walk with your morning coffee, walk to work or the store when possible, do laps around the house while you are on calls, etc. There are SO many ways that we can incorporate movement into our daily lives. Being healthy is not spending 2 hours of your time in a gym and dieting on foods you hate; health is doing small acts & building daily habits that allow us to be successful in the long run.
The Benefits of Walking
Such an underrated form of exercise... walking! A great low impact, fat burning machine.
Here are a few benefits:
1. It requires no equipment or special gym. Just yourself getting out of the house and everyone can do it!
2. Reduces anxiety, stress, and depression. Moving your body releases endorphins that lowers your stress levels.
3. Increases your metabolic rate. The more you move, the more you burn.
4. You can last a long time. Meaning, per 1 minute of exercise a sprint vs. walking, you are going to burn more in a sprint, but how long can you sustain a sprinting effort? Maybe 10 intervals? However, walking you can do a lot longer with less risk of injury.
5. Strengthens and tones muscles and bones.
6. Increases heart health and reduces risk of diabetes and other heart related diseases.
7. Promotes weight loss.
Get outside and get your steps in. I promise you, you will not regret it.
Building My Plate - The Perfect Recipe
We tend to focus so much of our attention on what we have to eliminate or what we are not allowed to have while we are "dieting". I'd like to shift our perspective to create life long change and habits. Instead of focusing on what we need to cut out to lose those 10 extra quarantine pounds, let's focus on 4 areas we should make sure we are getting with each and every meal.
Here is an example of how to build a meal without measuring any type of macros or tracking everything in an app:
Protein - about the size of your palm
Some examples: salmon, chicken, steak, shrimp
Fiber (Veggies) - load up the plate the amount is endless
Some examples: legumes & beans, broccoli, squash, zucchini, mushrooms
Carb - quality carbohydrates up to the size of your palm.
Some examples: sweet potatoes, rice, quinoa
Fat - from the edge of your thumb to the tip of your thumb.
Some examples: avocado, nut butter, grass-fed butter, olive oil, nuts, seeds
Change your approach to the diet culture by trying t incorporate a balance of these 4 key things on your plate.
3 Habits to Keep You on Track
1. Set measurable goals & WRITE them down.
It takes time to really sit down and ask yourself, what is your goal? What do I want to accomplish? When do I want to accomplish this goal by? Use your SMART goal tool guide to help you set attainable goals, then physically write them down. A study by, Dr. Gail Matthews states, "Participants who wrote down their goals achieved those desires at a significantly higher rate than those who didn't. She found that you become 42% more likely to achieve your goals and dreams by simply writing them down on a daily basis." If you want a 42% advantage, take the time to write down your goals daily.
2. List the approach you are going to take to achieve your goals.
Goals are just dreams if you have no plan. You wouldn't go into an important exam without studying, a championship game without practicing, so why go into a challenge without preparation and planning. Knowing why you want to lose those 10 pounds, or why you want to gain more muscle is going to make your goals much more meaningful and keep you more motivated to stay on track.
3. Have people who are going to hold you accountable in your circle.
The power of accountability is crucial to your success. It may be exciting at first and we all will be motivated to stay on track, but what happens when motivation runs out and we haven't quite trained our mind to make it a habit? We lean on each other. Their are two types of accountability and we need to have both.
Internal Accountability - YOU taking action and holding yourself accountable & taking your goals seriously
External Accountability - Finding somebody you trust that knows your specific goals and will hold you accountable
Studies show you are "65% more likely to achieve your goals if you commit to someone holding you accountable for your goals, & 95% more likely if you meet with your accountability partner(s) regularly to discuss progress."
Are you interested in your goals, or are you COMMITTED to your goals?
Express Your Love on a Budget
This year, one of my goals was to save more each month. That doesn't mean having to cut out date nights though! With the day of love coming up in a couple of weeks I though I could share a few date night ideas that won't break the bank. At the end of the day it is a day to show your love and appreciation for one another. I don't know about you, but quality time is definitely my love language.
Here are a few ideas to turn any Valentine's Day into a romantic date night or Galentine's Day with your gal pals.
Amazon Rental - You can even find prime deals for free, or else for $3.99 there are a bunch of rom-coms on Amazon to rent for cheap. Pop some popcorn, grab a glass of wine, and enjoy a cozy night on the couch.
Dinner for Under 20$ - A night in to cook your favorite meal for 2 under 20$! My favorite, salmon, salad and some sweet potatoes and roasted zucchini.
Sunset walk - Completely free! Get your steps in while enjoying a nice coastal view. Booze optional!
A Note from the Agency Principal
How did you do with your 2021 goals ? Need to adjust, need to stay the course ? Now is a great time to review and set your course for 2022 as Amanda mentioned before. Remember to fund your Individual Retirement Accounts by April 15th for your 2021 contributions. Time to run your 2021 Social Security Statement to see what your possible monthly income will be at retirment age. Do you have investment property ? Do you have annuities that will be part of your retirement solution ? All of the forementioned plan an important role for calculating what income you will have on a monthly basis when it is time to retire. Thank you for reading and enjoying the first blog of 2022.
Kindly and with gratitude, Glenn & Amanda Domingo
