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.
TGIF! I hope your week treated you well and you are gearing up for a fun weekend. This week I taught my classes and celebrated with my clients. I love watching them make the small steps to live a fit lifestyle. I made this smoothie yesterday after my last training session and it was so refreshing on such a hot day! You can find two other posts and a little more about bodyweight workouts here: Bodyweight Bootcamp Week 1 & Bodyweight Bootcamp Week 2
This week was the second week that I offered a free fitness class at our local church. If you are interested in coming the next two weeks please contact or send me a quick message. We would love to have you join. You can find the details about that class here: Free Workout Class
I met with my massage therapist on Tuesday. Let me tell you she is not only awesome but highly educated in her field. I was reminded how much we all need to take the time to care for our bodies not only in the gym but after we workout. I meet with her a few times a year. Michele specializes in Neuromuscular therapy, Active Isolated Stretching, Mattes Method, and Neurokinetic Therapy. If your looking for a massage therapist or interested in learning more about the areas Michele specializes in you can find more out on her Facebook page: Michele L. Sanders, LMT
I am going to share three quick and effective bodyweight exercises with you today. You can do this circuit anywhere and repeat it 4-8x’s. The first video is a modified level one bodyweight bootcamp and the video below it is a level 3 advanced video.
You can perform the exercise video below after a solid warm-up.
Perform each exercise all out for 20 seconds/rest 20 seconds repeat 4-8x
modified jacks (video 1) or jumping jacks (take out the hop to decrease intensity)
Wall sits(video 1) or squats (make sure that when your doing your wall sit your knee is in line with your hip and your quads are pararell to the floor) (When squating keep your chest tall, core tight and weight in heels)
wall push-aways (video 1) or push-ups (line up the shoulders and hands, keep your core tight and don’t let the hips sag) When you are at the wall for push-aways the closer you are to the wall the easier this exercise will be. The further away you are the harder this exercise will be. The same goes for the distance between your feet. The more narrow will make wall push-aways more intense.
Stretch 5-7 minutes
I’ll be posting these every Friday! Happy bootcamping! A special thanks to my oldest daughter who was my videographer today.
This summer is sure flying by, isn’t it. It’s Fri-YAY. You know what that means? The day that I give you three body weight workouts that you can do from the comfort of your yard, home and maybe while you’re laying by the pool.
I hope your holiday treated you well. Here I am running in a July 4th race and we celebrated afterward with some pool time, ribs, and fireworks.
I also had so much fun meeting up with the ladies that I workout with at a local gym and we got together and made homemade freezer jam. Strawberries are about out of season but you could still make some jelly with other types of fruit that are coming into season. I made both freezer jam (no cook) and regular strawberry jam. I serve so many peanut butter and jelly sandwiches in this house that having the homemade jam is worth the effort and tastes pretty incredible. It’s a summer tradition and I was excited to share that tradition and help some ladies learn how easy and quick making (no cook) freezer jam is. The difference between cooked jam is that you have to boil it with the pectin on the stove.With cooked jam you use the Ball canning jars and lids. (No cook) jam requires stirring in the pectin, freezer safe containers, and can be done in much less time. The Freezer jam can be stored for up to a year in the freezer. Canned jelly can be stored for a much longer duration.
We had lots of laughs and the kitchen was pretty gooey but it was well worth the mess afterwards! I use my homemade freezer jam and cooked jam in a lot of different ways. Below is a quick list of how I add a little flavor to different breakfast and dessert options.
- I put the jam in plain chobani yogurt
- In oatmeal
- I substitute on pancakes instead of syrup
- In Cottage cheese
- On cheesecake
- Peanut butter and jelly
- On Ezekiel toast
I have also been on an oatmeal bowl kick lately. I add just about everything to my oatmeal. Below is a photo of homemade jam, coconut flakes, and chia seeds.
Enough talk of food. I’m getting hungry. I hope these options help you come up with some new idea’s for breakfast to add into your morning meal rotation. Last week I talked about body weight exercises and you can read more information on them here: Bodyweight bootcamp
The video below is an advanced bodyweight bootcamp. You should be able to perform a side plank first in a modified position fifteen-thirty seconds before you begin bringing your arm under your body. You can start with wall push-aways or on your knee’s to bring down the intensity of the push-up and maintain good postural alignment through the exercises.
You can perform the exercise video below after a solid warm-up.
Side plank (hold 15 seconds, 3 reps of bringing your arm under with control)
3 push-up’s (wall push-aways or modified push-ups on your knee’s)
Side Plank (hold 15 seconds, 3 reps of bringing your arm under with control)
Return to plank and repeat 3-4x
Take a 1-2 minute break between each circuit
Stretch 5-7 minutes when you have completed this workout.
I’ll be posting these every Friday! Happy bootcamping! A special thanks to my hubby who is my videographer. Look for a post on Tuesday about an awsome success story I’ll be sharing about one of my clients.
If you are local check out my About Me tab and scroll down to Live Fit Ministry and Local Meeting Times. I’m offering a free workout class July 12, 19, 26 and August 2nd. If you want to get more information about this class please leave your information and I will contact you.
I hope your summer is going spectacular. Isn’t it semi-crazy trying to fit workouts in during the summer months? Work, picnics, the pool and extra-curricular events make it challenging to fit in your workouts.
I have been wanting to post a series for a while about bodyweight exercises. This bootcamp requires no equipment and can be done anywhere. Each week this summer I will post a short video. The bodyweight bootcamp will have three exercises that make up the workout.
You can take this bodyweight bootcamp to the beach, baseball games and at the park.
What are bodyweight exercises? Bodyweight exercises can be done with your own bodyweight and no equipment is needed! Bodyweight exercises help develop strength, power, and stamina. These exercises improve your body’s ability to move with skill and efficiency. These exercises are beneficial when paired with interval training. Below are a few tips for mastering bodyweight exercises.
- Start with foundational exercises first. Basic jumping jacks,planks, squats, mountain climbers, push up’s, and dips. I don’t suggest jumping in the jump squat in the video if you haven’t exercised recently. You could simply step each foot up and squat three times. Gain strength and form before you start adding high-impact to your body weight bootcamp.
- Focus on your form. I can’t stress this enough. Know your body and your limits. When in high plank, spread your fingers wide to protect the wrists, keep your core tight, don’t let your hips sag and line your shoulders and hands. Gradually increase the intensity and time your performing bodyweight exercises. You could start in a modified wall plank and progress to the ground, and perform plank on your knees. when you feel ready perform a full plank you can then add in the taps and oblique exercises.
- Consistency is the key in making progress. If you want to see results and progress in your workouts you have to remain consistent and gradually increase your workload over time. If you look back a month or even a few weeks you will start to see small progress in how long you can hold plank and your stamina increasing while performing squats and jumping jacks.
- Check with a doctor before beginning any exercise program. Warm-up 5-7 minutes and cool-down stretch when you have completed the workout.
- Maximum Interval Training- By: John Cissik and Jay Dawes was referenced and used when writing this post.
The video below is an advanced bodyweight bootcamp. You should be able to perform a plank fifteen-thirty seconds before you begin tapping and twisting. In order to perform the bodyweight frog hop you should be able to perform a minimum of twenty bodyweight squats and maintain good postural alignment through the exercises.
You can perform the exercise video below after a solid warm-up.
- 8 plank taps
- 8 oblique twists
- 3 frog hops
- Return to plank and repeat 3-4x
- Take a 1-2 minute break between each circuit
Stretch 5-7 minutes when you have completed this workout.
I’ll be posting these every Friday! Happy bootcamping! A special thanks to my hubby who is my videographer. I was gardening and decided to get a quick bodyweight bootcamp in!
This is part 1 of a five part series. You can read more here to find out more about this series: Introduction
Today we will focus on Aerobic exercise or otherwise known as Cardio.
I am sharing a brief memory of how my love for running started before I get to the nuts and bolts of why aerobic exercise is so important for our health.
I can remember being a kid. My father owned a tree farming business and still does and we lined our back fields with rows upon rows of tree’s. I loved nature and the great outdoors. I especially loved riding my bike to the highest hill and taking my feet off the pedals and coasting all the way down to the bottom. My mom told me after I flew down the hill I would ride around the house anther fifteen times before doing it all over again.
It was in grade school that I remember my best friend who was a year older then me asking me to try to go on a run with her. While I chuckled and thought basketball is the only sport for me. I decided to join her. She assured me running to the stop sign and back was easy and that I could do it.
I remember in that moment a little seventh grader thinking, sheesh… this girls nuts. Huffing and puffing along I made it to the stop sign and back. I’m pretty sure my best friend ran five miles before I finished my two. I ended up running track that year and have been hooked ever since. I went on to run in college and coach 400 and 800 runners shortly after I graduated college.
My best friend and I still run when we can get together and I can’t explain to you how thankful I am that she encouraged me that day. There are special people in our lives that have the ability to encourage us and help you feel empowered. She is defiantly one of those people.She believed in me and in turn it helped me believe in myself. Running has been an outlet for me as I have gone through the grief of loosing my daughter and battled through depression over the last two and a half years.
My dad used to tell me growing up to train and surround myself with people who were better. It pushed me and continues to grow me. What a wonderful training slogan for life.
It has allowed me to understand that with change comes growth. It’s easy to get stuck in a rut and learning new ways to add variety to your workout help you from becoming stagnant in your workout routine. Aerobic exercise is one of the five ways to add variety to your workout.
The information below on aerobic exercise has been taken from an article from Everydayhealth.com . There are many benefits of aerobic exercise. Mental benefits include an increase in confidence, emotional stability, memory and brain function. 19 million Americans experience depression every year and is is believed that aerobic exercise helps improve the symptoms of depression. Health benefits include strengthening your heart and lungs, lowers your cholesterol, reduce your risk of type 2 diabetes, improve your immune function and lower blood pressure. Physical benefits include burning calories, which helps shed excess weight. Aerobic exercise tones the muscles and improves posture. It helps you look and feel better while increasing your stamina. Providing more energy for work and play. You will sleep and handle stress better.
My clients say this often: “I just all around feel better”.
Now that you see the benefits of adding aerobic activity to your workouts. You might be wondering how much and how often?
The most recent guidelines published from the American Heart Association and the American College of sports medicine recommend 30 minutes of moderately intense aerobic exercise five days a week or 20 minutes of high intensity aerobic exercise 3 days a week to maintain good health and reduce your risk of chronic disease.
If you are just starting out slowly increase your intensity with the help of a trainer. Maybe start with first deciding what type of aerobic activity you enjoy most. Options are and not limited to: biking, running, hiking, dancing, and swimming.
Below is a quick and effective running circuit I do if I am short on time. If you are new to exercise check with your doctor before beginning any new training program. Use the FITT principe to slowly increase in Time, Intensity, Type, and Frequency.
Warm-up 5-7 minutes by jogging. Perform 4-6 short bursts sprints between 30-60 seconds at a time. Take a 1-2 minute break or until you feel recovered enough to perform your next short burst sprint. Cool-down 5-7 minutes
You can use this same workout on a bike, swimming, on an elliptical and while walking.
Next week we will talk about why adding variety with strength training is such an important component to your workout regimen.
What should I do for my workout? It’s a question that used to haunt me and circle in my thoughts each morning as I climbed out of bed.
It usually ended in a 4-6 mile run and maybe a few crunches. It wasn’t until I became a personal trainer that I began lifting heavier and incorporating a variety of different types of training into my workouts.
If you asked me if I would ever attempted power yoga or swinging around a kettle bell I would have told you, your crazy. I felt the biggest burn from pounding the pavement. There really is noting more euphoric than a runners high.
However after the birth of my first daughter the weight seemed hard to drop and just running wasn’t cutting it anymore. What should I do for my workout?
I was at this question yet again and I slowly started to incorporate lifting. I wasn’t really consistent and did it sporadically but slowly I started to feel a little bit stronger and the weight started to budge on the scale.
The more I started to read the more I learned that incorporating variety into your workout helps prevent plateaus and with building strength. When we re-challenge the body and overload it in different ways our body has to work harder, which breaks plateaus. Changing up your routine is important to do every 6-8 weeks.
Over the next five weeks I am going to expand on these five ways you can add variety to your workout. With each element you will find a free workout incorporated in its post.
The five ways to add variety to your workout are: strength training, core exercises, balance training, stretching, and aerobic exercise.
Next week I’ll be talking about the importance of aerobic exercise and will be posting a cardio workout.
If you are at a place where you think you reached a plateau,maybe you are unsure or how to add variety, or need the support of a certified trainer to take your workout routine to the next level, please don’t hesitate to contact me with questions.
I am kicking off an online boot camp on November 21, 2016 and this might be the perfect opportunity for you to try something new and add variety to your workout. I like to work closely with my clients and only have a few spots left open.
I have ran this boot-camp in the past and women have said, “…what they enjoyed most is the sense of community and knowing that other people are doing the same workouts as them. They love the accountability of checking in and not having to worry about what to do for a workout. It’s simply laid out for them”.