Goal Setting: How will you plan for success?
Good Afternoon, If you are looking to set some goals this spring I want to share with you a few things about goal setting. Last week I talked about five tips to creating healthy habits. You can read more here: Developing Healthy Habits
When it comes to goal setting putting a plan of action into place will help with long-term success. If you are just starting out on this fitness journey you could just set some small achievable goals.
Small achievable goals: drink more water, walk three times a week, lift weights twice a week, a food journal, two days of cardio and don’t eat after 8pm.
Maybe measuring your progress sounds like a place you would want to start. Does competition motivate you? You might be more interested in goals that can be measured.
Measurable goals: sign-up for a race, increase the weights slowly, start to work on core strength and then work on holding plank for a longer period of time, take progress photos and circumference measurements.
Having a fitness professional guide you through this process is helpful and they can safely plan and provide effective workouts and feedback.
Short-term goals happen within 4-6 weeks. They help keep us motivated and on track with our exercise program. Short-term goals lead us to our long-term goal. They should be challenging and use specific steps to propel us to our long-term goal. Long-term goals reflect what truly is important to us about our exercise journey. They guide the direction our fitness journey is going to take and show what we want to achieve during the process.
Think about a few short-term goals that you could aim for each week over the next six weeks. Think of one main long-term goal that you are aiming to achieve over time. Find a piece of paper and write it down. Hang it up somewhere in which you are going to see it often.
I’m excited to kick-off an online boot camp this coming Monday. You can workout in the comfort of your home for thirty minutes a day and no equipment is required. I have only a few more spots available. If you would like more information about this bootcamp and how you can join please fill out the information below and I will be in contact with you in 24-48 hours.
I will be joining my bootcamp participants and we will be talking about goal setting. Over the next four to six weeks my short-term goals are: I plan on drinking more water, cutting out eating after 8pm, and eating to fuel my body not out of emotion. Long-Term: I want to get back into healthier eating patterns and not yo-yo back and forth. While it’s alright to celebrate and have days where I am off track I’d like to stay back on track with my eating during the week.
I think one of my other goals is training for a 5k. Maybe I’ll share my training with you soon! Happy Sweating ❤
Last weekend was so much fun celebrating the new baby that is due soon in our family. Below are a few pictures from the shower. I was able to order the favor boxes off https://www.amazon.com. I always have spare mason jars around from home canning I grabbed a few and made up these vases. I just bought some ribbon and a few fancy flowers and hot glued them on. A great way to dress up a mason jar for mother’s day or a special occasion. We ordered these beautiful flower arrangements from http://www.seifertsflowers.com . I hope your weekend is off to a good start and today I am going to list my five steps to developing healthy habits. When it comes to developing healthy habits we all cringe in our seats. It’s a process to say the least. It isn’t going to happen over night and I’m sharing these five steps to developing healthy habits as a guide. It won’t go exactly as planned or look perfect but each person has a unique and personal journey as they aspire to wellness.
- Change is scary. The first step to creating healthier habits is to leave the fear of failing on the wayside. This will hinder you from reaching your full potential. Sure you will mess up along the way but use the setbacks and failures as stepping-stones to the future success of creating, maintaining and carrying out life-long healthy habits.
- It takes time to create and form new healthy habits. It’s not going to happen in four days or a week. We first have to target the unhealthy habits in our lives and get to the root of why we first started them. Understanding the cycle will help us have victory of laying down these life sucking habits and replacing new life-giving habits in their place.
- Find an accountability partner to help you. Call up your best friend and ask them if they want to join you. Or, ask them to hold you accountable by a phone call at the beginning and end of each week. When you have to be accountable to someone it makes the things you are trying to accomplish become more meaningful and real. Having an accountability partner there to build you back up when you fall and celebrate when you meet milestones on your journey makes this fitness ride that much more beautiful.
- Log you journey. Buy a journal and track your progress and how your feeling. You can go back along the way and see how far you have come.
- Set one long-term goal and a short-term goal each week over the next six weeks. The smaller steps will help to propel toward your long-term goal.
When you start doubting yourself or getting anxiety about starting a healthier lifestyle don’t be afraid to make your request known to God. Let him know the desires of your heart and seek him first for help. It’s so easy to try and do these things in our own control but God wants to sustain us and walk right alongside us on this journey.
“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.”
– Philippians 4:6
When I work with clients it’s such a beautiful process as they start to transform their life to living a more fit lifestyle. This discipline from the gym then carries over into faith, family, relationships and career goals. I would love to help you live a healthier life and put these tips into practice.
On March 19th I am gearing up to kick-off an online body weight bootcamp. You can workout in the comfort of your home for thirty minutes a day and no equipment is required. I have only seven spots available. If you would like more information about this bootcamp and how you can join please fill out the information below and I will be in contact with you in 24-48 hours.
Have a great week, Next week I will be talking about short-term and long-term goals. I am going to share with you my spring short-term and summer long-term goals.
Living Fit For Life: Success Story: Tonya
I had the privilege of meeting Tonya when I was in the hospital with our daughter Angelina. We were a few doors down from their sweet family. We instantly bonded and occasionally hangout during our hospital stay.
When we were in the hospital Dennis and I would bring out resistance bands and workout together. Tonya spotted us one day and contacted me when she was interested in coming up with a workout plan she could do at home. Tonya shares here:
I met Michelle through our daughters-Angelina and Harper, in 2014. I learned she was a personal trainer and would see her working out in the hospital sometimes. I thought, “Wow-now THAT is commitment!” My husband ended up getting deployed in February of 2015 for nine months. I knew that there was no way I could go to the gym. I contacted Michelle and she came up with plans every month for me to do at home”.
When Tonya’s husband was deployed she didn’t have a lot of time and needed quick effective workouts. She wanted to get back into shape after having her daughter and needed a workout plan that could work with her lifestyle. Tonya expands on this here:
” I was completely out of shape after having my daughter and I knew I needed to get back into the swing of things. I had always been in okay shape, but after spending many months in the hospital with Harper, the stress and hospital food had gotten to me. I am a person who gets bored easily with workouts. I told Michelle this and when she made my plan each month, every week was different. It was perfect! I had also mentioned that I didn’t have a ton of time. Most of my workouts happened after 8:30 pm when the kids had all gone to bed. I was usually exhausted but knew I needed to workout. She tailored them so that most of the workouts could be completed in thirty minutes. After a few months, I was running some 5K’s again. I began to lose weight, was getting stronger and fitting back into old clothes again. When my husband returned home, I needed to continue to workout. Now that he was back, I was able to join a gym again, but I continued to use some of the workouts Michelle had made for me on the days I couldn’t make it to the gym. Just this past April, I ran my very first half marathon in under two hours”.
Michelle provided me with support by: “I loved the text check-ins every week. I knew she was just a text or phone call away too if I had any questions about the workouts or moves. I also like the little challenges she does throughout the year.
One thing I learned while working out with Michelle is how to lift weights. Michelle continues to motivate me and help me reach new goals by helping me understand the important components of an exercise program. Tonya expands about the components of a well-balanced workout routine: “I had never really lifted before working out with Michelle. She taught me that a good balanced workout routine included lifting. I lost weight but I also gained muscle (and definition!). She is very encouraging and willing to help at any time”.
Tonya learned to implement fitness and turn it into her daily routine by: “Once my husband returned home, I needed to get out of the house to workout. It was my time to unwind and focus on myself again. I can tell the days I don’t get a chance to workout-I am cranky, irritable, and just feel “blah”. Even if all I can fit in is a walk with my family, I try to do something every day now”.
One other important aspect of a living a fit lifestyle that Michelle incorporates when working with clients is the online Facebook group is about eating healthy. Tonya learned about healthy portions and nutrition by: “The quick articles she posts or the pictures of her own meals are very helpful in seeing what is a healthy portion”.
My name is Tonya. I am an elementary teacher. I have been married to Aaron for almost 8 years. We have three kids; Kaitlyn (11-his from a previous marriage), Landon-6, and Harper-3. Harper was born with Down syndrome and is the reason Michelle and her family came into our lives. ❤
Living Fit For Life: Success Story : Kayla
I met Kayla through a referral of a family member. Kayla has such a sweet and gentle spirit about her. She was ready to begin a workout program to help combat low energy levels and improve her overall well-being.
Kayla and I worked together through a consultation to develop a foundational program in which she could build on each month. Kayla began working out and mentions how Live Fit Women’s Fitness programs helped her here: “The Live Fit programs have helped me in so many ways, I feel happier knowing I have a way to escape some of the stress I have. I’ve also found a love for lifting and intervals on the treadmill because of these programs. I enjoy the way I feel after a workout.”
Kayla continued working out on a consistent basis and utilized a private Facebook group that is used for Live Fit Women’s Fitness clients. Kayla took part in online bootcamps that I offer throughout the year through my social media sites. Kayla talks about those how the Bootcamps, accountability of both my support and the Live Fit Women’s Fitness Group helped her stay on track to reach her goals: “Michelle is awesome at providing support and accountability. When doing bootcamps she uploads videos of herself doing the workouts and also responds to you super quick if you have a question or need assistance on any of the exercises. She also checks in about once a week or anytime you’re really needing it! If you text her she always replies. She also posts different types of things on the Live Fit Women’s Fitness facebook page. You always have access to that if you are in the group. You have the opportunity to connect, encourage and look for support from the members of the group”.
In addition to learning how to lift weights and incorporate interval training Kayla learned how to begin making changes to both her nutrition and improve her overall lifestyle by slowly adding in healthier habits. Here are a few ways Kayla serves as an inspiration to how changing and incorporating tiny changes in our habits can serve as a cataylst for life long healthy living: “I always try and work out everyday or try to get my 10,000 step goal on fitbit no matter what I’m doing. Before I thought it was silly and didn’t really care but now that I know how good I feel after a workout. I enjoy doing it. Also it helps to see how far I’ve come in progress pictures I have taken and when I increase the amount of weight I’m lifting. Michelle has helped me learn more about healthy snacking. Before I considered myself a very unhealthy snacker. Now if I have a choice I’ll try to have something healthier or even try and let myself have a few chips or something but add a fruit with it. I learned to eat to fuel my body. It helps that the ladies on the facebook page post new recipes ideas often”.
Congratulations Kayla and thank you for sharing your journey and commiting to Live Fit for Life!
A little more about Kayla: I am 25 years old. Have a degree in Early Childhood Intervention Specialists. I currently nanny and love it!
You can connect with Kayla and follow her fitness journey on Instagram: @_kayex3
You prep, food log, you are simply killing it at the gym, and pack enough water for a cross country hike in your book bag. Then there is that day you get on that scale. Thinking this has all paid off right? If I follow this plan I’m going to have these results, exactly when I want…
A feeling in your stomach makes you feel like your stomach is dropping to the bottom. Leaving you feel defeated, unloveable, not good enough, and you allow yourself to jump back in the cycle of feeling like you have failed yourself once again.
You order dessert, you give up, and the cycle begins again. I’ll start again Monday and then it is I’ll start again the following Monday.
Have you been there? I have. Let me tell you loosing weight it’s not easy. It’s downright frustrating and if you are like me when you don’t see the results right away you think to yourself why even bother?
I’m here to tell you today that the cycle in your mind, in order for you to reach your goals and be successful in forming a positive body image, you need a big old pair of courage pliers to cut some hefty chains. You have to break chains in order to have a positive body image.
Working with women as a personal trainer over the last several years has opened my eyes to what we as women face. A viscous cycle of trying to love on our bodies and not let a number on a scale or pants size determine our value.
Women who have been through eating disorders, heart ache, faced awful circumstances who know they somehow just want to feel better about themselves.
Feeling better about yourself doesn’t start with a number on a scale and today I simply want to share with you a few ways you can begin to break this cycle and how I am constantly working with my clients to value the uniqueness in how they have been intricately created.
- Throw out your scale. Yep. You heard me. Throw it out. Don’t weight yourself anymore. Identify with how your clothes fit. If you are working out consistently and hitting the weights you will start to notice your pants feeling looser and areas that are becoming more defined and that is more important than the number reflected on a scale.
- Learn to eat in moderation. A cookie isn’t going to completely throw off your health game. However 4-10 cookies might. Learn to a live a fit life. Eating healthy most of the time and allowing yourself to enjoy the simple pleasures of life once in a while.
- Find an accountability partner that builds you up and tells you that you’re worth it. That the hours at the gym, time spent meal prepping and grocery shopping will improve your lifestyle. Leaving you feeling like you have more energy, which leads to building confidence, taking ownership of your health journey, which in turn will help you begin to form a positive body image.
- Be ok with knowing this process is one that takes a long time. Change is overwhelming and it’s ok to hit road blocks. If you fail and learn from your mistakes you will come out stronger in the end.
- If you get a bit off track, don’t make yourself feel guilty. You aren’t going to lose your gains in the blink of an eye. Jump right back on the workout wagon and don’t beat yourself up.
- Workout to feel good not to punish yourself for what you ate. We all need carbs to fuel our bodies and movement to help set off endorphins that make us feel good!
- Love where you are at. Know that forming a healthy lifestyle like anything else in life takes time, effort and enjoy the process.
- When a negative thought comes to mind, replace it with a positive thought. You are beautiful, you are worthy, and you can overcome!
Learn to love the process and know that results take time and a lot of beauty comes out of being content with right where you are at. Let’s break the cycle, let’s toss the scales and commit to loving the process and move toward a fit body, mind and soul.
Living Fit For Life: Success Story: Lisa
I met Lisa at our church where she is in charge of the Tree House Kids program. I love Lisa’s heart for children and all those that she comes in contact with. Lisa is just such a beautiful person both inside and out.
Lisa was looking for someone to help her work on implementing a fitness regimen into her schedule when she contacted me. Lisa and I sat down during the consultation and problem solved ways that she could slowly begin to incorporate a training plan into her current eventful life.
It was during summer when Lisa and I met and we were able to get outside and workout together. Lisa wanted to have a way to workout with me when we weren’t together so I would let her video me doing the exercises I incorporated into her training plan.
Lisa shares more about that here: “ Michelle has allowed me to record our training sessions so I could duplicate them at home. She is very motivational with her own health and wellness program. Besides the fact that there is something very intimate about praying with the person you are working with, that takes new meaning to emotional health”.
Lisa began forming a schedule that consisted of a weight training, cardio and flexibility plan. I was able to meet Lisa where she was at and help progress in her training.
A positive mindset and coaching helped Lisa stay consistent with her goals. Lisa talks about this positivity and attitude here: “Michelle regularly checks in through text messages, encourages me through Facebook posts and her own positive attitude. Michelle always changes things up, encourages you to move ahead or not if you aren’t ready.”
Lisa was also able to take the information that was shared during our sessions and in the online private group for my Live Fit Women’s Fitness clients and apply it to her life. She talks about that here: “ I love the articles that Michelle shares on facebook regarding recipes and the challenges she gives us regarding sharing what we are eating too. I actually won a fitness session from her for doing this challenge”.
Lisa even involved her family with cooking new meals. Lisa realized: “ I have learned that fitness is a way of life, not just a binge to lose weight. I have also learned that my entire family has to eat the way that I do and promote to them as well the importance of some sort of exercise routine”.
It was such a joy working with you Lisa and I am so proud of how you made this a lifestyle!!
You can continue to read Lisa’s Testimony here: “ My name is Lisa Glaser and I am a 50 year old female. I have never been overweight but have reached my weight limit and knew that I needed to do something and fast. That’s when I reached out to Michelle Volpe. I needed a good routine that could become a way of life, not just a 30 day weight loss program. I have to admit, that I have fallen off the wagon a few times but manage to catch myself and get back on. I do notice that when I don’t meet with Michelle that’s when I have the most problems. She manages to keep me accountable for my eating/exercising habits through motivation and just her gentle presence.
One of the things I enjoy the most about working with Live Fit, is that you can take these exercise routines anywhere. Over the summer, she helped me develop a routine that I could utilize while camping.
I feel like this has to be a complete way of life through food and weight training and with help of God and Michelle, we will do this together.
My goal is to be stronger, healthier and just feel better about myself overall. I have lost a few pounds and several inches but I think it’s more about my self-evaluation rather than a number on the scale.
I encourage anyone who needs this accountability, to contact Michelle and sit down and discuss your goals with her”.
Thanks For Sharing Lisa!
Living Fit For Life: Success Story: Rachel
I met Rachel through LoveCanton Church way back when I first started Live Fit Women’s Fitness. I loved her zest for life and genuine personality. We instantly hit it off and trained for a turkey trot 5kt together.
It was after Rachel had her first daughter she was ready to start working out again and she contacted me.
During our consultation Rachel was trying to decide if Live Fit was a good fit for her.
She recalls a conversation from our consultation: “Michelle said something that has stuck with me. She said, “Big goals are great and really helpful, but I want you to set one goal every day and work towards that.” That completely changed my attitude and approach. That’s what has helped me stick with my training regimen and not get frustrated. I also love that Michelle keeps my workout routine fresh. I get bored really easily, so her constantly switching things up has been perfect for me.
Rachel and I met on a weekly and monthly basis. I worked around her schedule and was able to set up plans tailored to her hectic lifestyle as a new mom. When we weren’t meeting I would check in with her.
Rachel enjoyed the accountability piece of our partnership together. She explains a little how it works here: “ She’s always texting me verses, quotes, songs, recipes, etc. I love it! She makes me want to do something on the days that it would be easy to come up with excuses not to work out. She’s also set up a private Facebook group for all of us clients where we can check in after workouts, ask for prayer requests, and share in successes.”
As Rachel progressed through her training regimen she had some minor setbacks that we worked through together. We were able to persevere through these and celebrate her victories together.
Rachel shares how the encouragement helped her stay motivated during her exercise program: “She’s always encouraging me to keep going! I had to start a new medication that my doctor warned me would make me sick, and she has been both empathetic and encouraging. I missed a lot of workouts this month, but she’s kept me from getting discouraged and helped me persevere. Additionally, when I hit my first goal, she celebrated with me but followed it up with encouragement to add weight for lifting and add time to my cardio. She didn’t let me get stagnant”.
Rachel has learned how to implement the time we shared together into living a fit and healthy lifestyle. I really love what she has taken away and applied to her life through our sessions.
I love this Victory she shares: “Michelle constantly reminds me that fitness is a lifestyle not a quick fix. She’s helped me to realize that it’s as important to my health as eating and sleeping. Fitness is crucial, not optional. Healthy habits have become just another part of life, and I feel so much better as a result. For example, it’s become more relaxing to put the baby in a stroller, grab the dog’s leash, and head out for a walk than to sit and watch TV. I feel much more productive and better at the end of the day when I do that”.
Rachel and I talked about how “abs are made in the kitchen. That we eat to work out and don’t work out to eat.”
She reaches for avocados and carrots these days instead of buffalo dip!
Thanks for sharing in your success with us Rachel and Living Fit for life!
Rachel Hunka and her husband Corey live in Canton, Ohio with their precious two girls. They recently launched a church called 3rd Street Community Church. When Rachel isn’t mothering her two little ones or helping at church, she is on the side-lines coaching the Malone Cheerleaders.
You can connect with Rachel on
Facebook: Rachel Elyse Hunka