Resources
Calorie Calculator
Calcium Counter
One Rep Max Calculator
Body Fat Estimator
Links:
Canada’s Food Guide to Healthy Eating
International Council of Actively Ageing.
Contains excellent information including advice on choosing a personal trainer, questions to ask your doctor before starting an exercise program
Reference Guide to Amino Acids
Articles:
November 20th, 2007 - an interesting article on pedometers supported by a grant from the National Institute on Ageing
May 23, 2007 - Toronto Star article, Pumping Iron Modifies Genes
February 17, 2007 - Big Ideas magazine, How’s This for Clever Marketing
Goal Setting
In your initial Nielsen Fitness consultation, we will talk a lot about goals and goal setting. Below is a list of things to keep in mind when planning and writing your own goals.
- Be specific and precise
- Make your goals measurable
Whenever possible, set goals that can be measured (for example, being able to do 30 push ups or run a marathon).
If your goals are not measurable, how will you know you have achieved them?
- Set realistic and achievable goals
Some goals should be challenging and more long term, while others should be more easily attainable. Completing the ‘easier’ goals can help motivate you to complete harder ones.
Don’t overload yourself with too many goals – prioritize your list and work on a few goals at a time.
- Track your progress and set deadlines
- Set a completion date, unless your goal is lifestyle change. In that case your completion date is the date by which your goal will have developed into a habit.
Record your progress.
Don’t get discouraged if you miss a deadline or task. Recommit yourself and keep going.
Recognize partial results.
Reward yourself for completing goals or tasks, but not with food rewards! Choose a reward that will motivate you, such as a new piece of clothing or that power tool you’ve had your eye on. And remember, rewards don’t have to cost money – be creative.
- Ask for a little help from your friends.
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