We have met the homestretch of this challenge! This is the final week and I am feeling so encouraged by this memory verse from the Good Morning Girls:Intentionally Focused online bible study that I have decided to use it for this week’s memory verse.
Do you have an accountability partner? Someone that you can share your goals with? Someone that will cheer you on and tell you the tough stuff when you need to hear it?
Two are totally better then one in every walk of life and especially on our health journey!
Now that you have accomplished these two short term goals. Examine what you want to do next! Maybe it’s going to remain the same or maybe you are ready to tackle something bigger! We are all different. Long term goals provide you with a bigger picture and represent what is important to you in accomplishing on your health journey. They provide direction in your exercise program and reflect what you want.
Don’t forget these two closing thoughts. Stay positive! If you feel like you failed start fresh, right know! Keep a journal, it will help you become aware of unhealthy behaviors, why you do them and the consequences they have on your health.
Good Luck, thank you for joining this challenge it has really helped me learn a lot about the season of life I am in and how to adapt fitness into each new phase of life. The Sky is the limit! #livefitin2014
Bad habits die hard. It takes time, patience, endurance and perseverance. Be patient with yourself. Two weeks in, the end is in sight. Keep your eyes on those two short-term goals. Great work! #livefitin2014
(Don’t forget to jot this memory verse down and your short term goals and place them where they are visible to you)
Don’t you get tired of hearing the slogan new year, new you?
We all are in completely different places in both our physical and spiritual journey.
Currently I am in a season of challenge, change, and caring for a newborn. You can read more about my precious new babies condition on this post: life with my new baby girl
This challenge isn’t about a diet, weight loss, or setting yourself up for vigorous goals you will be unable to achieve.
I’m a firm believer that we expect results to fast, we set our expectations extremely high and in the end give up on ourselves.
Don’t get me wrong weight loss done healthy, cutting calories when the are unnecessary are each equally important. Setting up a fitness regimen is just as important, but before all that and stressing yourself out lets think habits and lifestyle change.
Creating a healthy lifestyle is about setting yourself up for lifelong Success, one tiny step at a time. Setting short term goals for yourself that you are able to achieve will help build the confidence you need to give you energy to chase after your next goal.
How this challenge works:
I have never done a challenge specifically like this on my blog so I’m excited and nervous to see how it works out. It may be messy but together we will figure this out.
1. Like live fit women’s fitness page on Facebook here is the link: Live Fit Women’s Fitness
2.Follow Live Fit Women’s Fitness blog via e-mail to receive updates on how to form healthy habits all year long, get yourself out of your rut, reach your goals, nutrition tips, recipes, simple fast workouts, inspiration and accountability.
3. Write two short term goals you want to tackle by the end of this month on a piece of paper. Take a picture and post them on either live fit’s Facebook page, my instgram or twitter account. (Hashtag #livefitin2014) (Hang them in a place that you will able to view them often)
Example of a short term goals:
Work out three times a week for a month, drink 8 glasses of water a day, no eating after 8pm, no sweets only on the weekend, eat fruits and vegetables everyday for a month instead of chips and pop.
Example of long-term goals:
Loose 20lbs, train for a half-marathon, start a weight training regimen to build more muscle mass.
4. Each week I will feature a scripture verse for you to jot down on a notecard, memorize, and keep in mind for the week. Think about your two goals for the month and on Monday I’ll feature the verse of the week.
5. You are able to share(Facebook, instgram, twitter) throughout the month how these simple short term goals helped you form healthier habits that you can carry out throughout 2014. People who participate and send me a short story on how this helped them get on track both physically and spiritually for the new year will be featured on my blog in February.
I will be documenting my journey on all of my social media outlets. Let’s start by taking tiny steps together and achieving two short term goals together this month!
Don’t harp on yourself if you have a bad day. Pull yourself back onto the road to sucess. The sooner you start, the sooner the results will start to show! Let’s have fun! Ready. Set. Go!
ABS CHALLENGE! Consistency is the key. If you are just starting out I would suggest slowly working your way into this challenge. Starting off with abs 2-3 times a week with light reps (10-12). Each week add in an extra day of abs and a few more reps as your abdominal muscles begin to get stronger. It is also crucial to rest your body, so your muscles can repair.Listen to your body and if you are feeling sore take a day or two to recover. Doing endless amounts of crunches is not going to help tone and sculpt your abs if you aren’t adding in a variety of exercises that also target other body parts. example: mountain climbers, planks,courtsey or single squats with weights and don’t forget the cardio! It burns the fat and engages the abs. Our body adapts to exercise, incorporating new exercises and at some point adding in weights will help continue to challenge the body. You may have heard me mention this before abs are made in the kitchen. Eating healthy will help aid in the development of your abdominal muscles. Ditch the garbage and eat protein, veggies, and fruits. Stay hydrated! Make sure you have properly warmed-up before doing these exercises. Do this challenge to your comfort level depending on your level of fitness.
Week 1: The basic Series
basic crunch x25
pull your left leg to glutes while your right is straight out x25
pull your right leg to glutes while your left leg is straight out x25
Leg lift combined with a crunch x25
bring both legs up with feet flat on the floor, palms facing down and tap each opposing side on the outside of your hips with your fingertips (called the Turtle) x25
*perform these exercises for week 1
Week 2: Plank Series
The plank is a simple move that trains the abs and spinal extensors as they work to maintain the raised position. you benefit from improved core strength, tighter abdominal, and a stronger back which create better posture. The full plank is an advanced exercise but you can build up to it in stages. Concentrate on tightening the muscles of your abdomen, back, buttocks, and legs and remember to breathe!
(Reference-Strength Training for Women)
If you are new to plank start off just holding them for 10 secs and work your way up to 30 secs
1. plank position 10-30 seconds
2. Plank position while maintaining this position lift and lower your knees for 10-30 seconds
3. side plank- 10-30 seconds (keep each side equal and don’t forget opposing side)
4. side plank while maintaining this position lift and lower your side to touch floor and press up for 10-30 seconds
Plank Tips-lift those abdominal to prevent low back from sagging, keep head, neck, and spine aligned, anchor shoulder blades to avoid from hunching
*Perform these exercises for week 2
Blessings Ladies, Enjoy the Challenge!