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 ❤
Five Steps to Developing Healthy Habits
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.
If you missed week one of training you can catch up on this post: https://livefitwomensfitness.com/2015/02/12/half-marathon-training/
It is so cold here and the snow just keeps falling, falling and falling. Not the greatest recipe for the opening week of training as I want to stay curled up on the couch with coffee, my leg warmers and a good book.
This week I put one foot in front of the other as I began my half-marathon training. I had a fair amount of days that I wasn’t feeling my run but after completion I was loving the endorphin rush and boost of positive energy.
Here’s a recap of the week:
I always loved interval workouts and Wednesday I hopped on my treadmill and ran my 400 repeats. I broke down my desired mile pace for the half-marathon and my time for sprinting the 400’s (2:07) and took about a 3-4:00 minute break of running in between to fully recover between all four of the 400’s. I was able to finish up this interval (track repeats) workout in around 30-32:00 minutes. Thursday I ran 3 miles in around 26:00 minutes. Running on the treadmill has been a little hard to jump back into, but over time I will start to get used to it again.
Sunday I hit the local gym with my sister in law and we ran 3 miles on the treadmill in around 27 minutes.
I want to encourage you this week with this: Don’t Let comparison steal your joy.I was working with a training client who has done absolutely amazing. She started comparing herself to other women in the gym. I stopped her in her tracks and I said “Don’t ever compare yourself, stop and look how far you have come.” She is able to lift heavier, run farther, and hold yoga poses longer. My friends don’t waste your time comparing and worrying about everyone else’s journey. Focus on putting one foot in front of the other and running your race. Those comparisons creep up everywhere from the gym, to at work, church, and between you and your friends. God has us exactly where he wants us and the beauty is found admist the struggle of overcoming the tough stuff, whatever it is in your specific life. This reminds me of such an important lesson this week. To stop comparing my journey to others and to focus on putting one foot in front of the other.
“May The Lord direct your hearts into God’s love and Christ’s perseverance.”
2 Thessalonians 3:5
This week my prayer is to try to become better at focusing on how to love like Christ and to pray for his perseverance when I am feeling weak. To appreciate exactly where he has me in this specific season and to not allow comparisons creep in to steal the joy the Lord fills me with.
Here is my half-marathon schedule for weeks 2-3:
Happy Running, Blessings
Four Ways to Stay Motivated All Year Long
Greetings Live Fit!
It’s February and I’m sure you have seen countless buzz words floating around the internet since the first of the year highlighting “new years resolutions.” I feel like everywhere I turn from my inbox to the television that I hear the New Year, New You push.
I love the buzz, the energy, the gym being packed and people are aiming to live a more fit and healthy lifestyle.
As I work with personal training clients, teach group fitness classes and motivate myself to stick to my own personal workout plan I continually ask myself how can I encourage and motivate people all year long?
Below are four tips that I came up with to help you Stay motivated all year long:
1. Believe in yourself. Have confidence that you can do anything you put your mind to. That confidence brings a positive energy that will keep you from negative feelings about your workout that may un-motivate you to stick to the new excitement you first felt when you were beginning to feel good about consistency and striving to live a fit and healthy lifestyle.
2. Love what you do. This is going to look different for every single person. In this day and age there are so many options when it comes to working out. Maybe you just want a personal trainer to do the work for you and prepare your workouts, maybe you like doing dvd’s in the comfort of your home, or holding poses longer in Yoga. Try a little bit of everything(for some people variety is what they like!) and narrow down the one thing that absolutely makes you feel like you want to keep coming back for that endorphin rush.
3. Find the accountability of a partner. That person who meets you at the gym at 5am is pretty special. You aren’t going to want to let your partner down and this is a way to motivate you to get to your workout and have someone to share in the journey right alongside you. You can text and encourage each other every step of the way.
4. Set realistic short-term goals. Think of one extremely big long-term goal. (write it down on a notecard RIGHT THIS SECOND and put it up on your computer screen or a place you will see it often). Now each month of the year set two very realistic short-term goals that will help you move closer to you long term goal. By Making small changes each month of the year you will begin to see improvements and this will give you the confidence to keep that healthy energy and motivation all year long.
What motivates you? How can you keep that motivation all year long?
Make 2015 the year you said “I Did.” instead of “I should”
If you are in need of an accountability partner or unsure where to start on your health and wellness journey please don’t hesitate to contact me below:
Nutrition Tip Tuesday: Eating Smart this Holiday Season
Welcome to Nutrition Tip Tuesday in the Live Fit Community. What is it about the holidays that sends my appetite desiring more. Maybe it’s because so much time during the holiday season is centered around food and celebration. I personally feel when I am more active in the summer months and on the go I’m not reaching for that midnight snack that I often reach for in the winter.
Over the years I have developed a little bit of a strategy to propel me through the holidays and winter months and it’s about this time each year that I start to implement it again, when I am feeling like that 10pm snack is sounding pretty stinking good.
Here are a few simple steps that help me eat smart during the holidays. These tips allow me to celebrate our savior being born, enjoy family, delicious food, and not focus on what I shouldn’t have ate at holiday meals.
Tip 1: This visual aid is a great reminder of how to eat smart this holiday season. You can create one on your own with using a plate/paper plate and a dry erase marker. 1/2 of your plate should consist of fruit and vegetables. 1/4 meat or protein and 1/4 starch or whole grain. Often times at meals we end up filling 1/2 our plate with starch and 1/2 the plate with protein.
Tip 2: Avoid eating two hours after dinner and two hours before bedtime. This can help with unnecessary cravings. I have really noticed over time I don’t have them anymore after consistently giving up eating after dinner for 2 weeks.
Tip 3: Eat to nourish your body. If you are feeling like you want to fill your plate for seconds drink an 80z glass of water and see if you still feel hungry after. If there are appetizers, holiday drinks, and dessert consider these calories before grabbing a second plate. I am a big believer in eating in moderation. I love dessert so I will cut back on appetizers and bread with my meal.
Tip 4: With the hustle and bustle of the holiday season don’t forget to eat breakfast, it helps start your metabolism and try to eat it within one hour of getting up each day. Plan your meals I talk about my meal rotation plan: here:https://livefitwomensfitness.com/2014/04/04/egg-steak-and-rice-stir-fry-cook-with-michelle-thursday/ This will help when you are busy and on the go (having healthy snacks to keep on hand (nuts, granola, smoothies, veggie trays). These healthy snacks preventing you from reaching for that (bag of chips or crackers). They prevent unneeded stops in which you may be hungry which could cause overeating, picking up things that are unnecessary and fast food trips.
Below is a picture of a really quick meal I made. My husband is remodeling our kitchen and I honestly wanted to eat a burger and fries. It’s so chaotic in our kitchen area currently, some days it’s so hard to cook. Instead of heading out to grab fast food I made homemade burgers on the stove grilled in a little bit of evoo. I have a half open sandwich since we were eating homemade fries. For the fries I grabbed two big Idaho potatoes and cut them small drizzling a small amount evoo, onion powder, garlic powder, parsley, a sprinkle of seasoning salt and pepper to taste. I baked them in the oven until crispy at 375 stirring them every few minutes so they wouldn’t burn. Fruit isn’t pictured here but generally I prepare it for our family to eat throughout the day breakfast, lunch, and snacks.
Live Fit how do you eat smart during the holidays? Please share your comments and healthy quick recipes with us below in the comments.
I hope you find this information helpful and are able to apply it to your life as you enjoy this holiday season.
The Fitness Professional’s Manual Third Edition by National Exercise Trainers Association; was referenced when writing this post.
Benefits of Fitness
This past weekend I was able to speak to a group of moms about the benefits of fitness. I have a passion for spreading awareness about the many benefits of fitness and how they can have such a positive impact on your health. I also have a passion for sharing my core beliefs as a personal trainer: “making fitness a habit of daily living.” I told these ladies: “you have to find what you love and go with it”. Schedule thirty minutes to yourself each day to fit fitness in your daily routine. I am notorious for disappearing to my treadmill during the day even if I only have a quick thirty minutes. I grab my headphones, running shoes, and disconnect with the craziness of life and connect to a world that allows me to process my thoughts, connect with God and reap the benefits of fitness. When I am able to take care of myself, I am able to take better care of my family and those around me.
For many women it’s hard to find your niche in the fitness world. I suggest when you are searching for a type of workout you enjoy to try many different forms of working out before you decide what you love the most. Try it a handful of times before you make a decision. When you enjoy something you are going to go right back to it and repeat it again. Making it a daily habit. If you have had a negative experience you are going to hesitate to allow yourself to go back to it again. This is when you may need the help of a personal trainer or friend to get you started in the right direction and encourage you to keep searching until you find what feel most comfortable to you while exercising. Personal trainers help clients understand the benefits of fitness and create training programs that will help them stay consistent to their workouts and goals.
When I asked the women: “How Can you Make Fitness Fun?”
I received answers like: “meet up with a friend to workout, group exercise, workout with your spouse and compete for a cause”
Here are some benefits of fitness that I briefly touched on when speaking to these women:
-helps with stress relief
-helps manage health problems
-helps boost the health of your heart, helping improve your ability to burn calories managing your weight
-strength training helps our muscles work more efficiently and keeps our bones strong
-flexibility (stretching) helps prevent injuries and provides mobility of joints and muscles
-our body is better able to perform the tasks of daily living
Once you figure out what you enjoy while working out, schedule a time to workout each day, and if finding what you enjoy or understanding how to build a workout program is overwhelming to you and you understand how important the benefits of fitness are I would love to help you create a fitness regimen that is tailored to fit the needs of your specific lifestyle.
Blessings and Live Fit, Michelle
Week 4: Keeping it Simple in 2014 fitness challenge
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
Week 3: keeping it simple in 2014 fitness challenge
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)
Week 2: Keeping it simple in 2014 fitness challenge
Week 2 scripture verse: “apply your heart to discipline and your ears to words of knowledge.”-proverbs 23:12
How did week 1 go? The first week of any new change is difficult. Set backs often pop up and this is how we learn how to get back on track (instead of giving up or thinking you can’t do it, BECAUSE YOU CAN!) Creating a healthy lifestyle for yourself at first isn’t going to be easy but over time it will become routine and your will thank yourself three months from know!
Think small victories this week. Last week was all and all rough for me. Things came up, my plans often altered and I had to adapt quickly. I was still able to squeeze in 4 workouts and I am slowly eliminating my sweet tooth. Don’t be overly hard on yourself. I often clung to last weeks memory verse, looking for The Lord for help when things were spiraling out of my control.
Small victories could include: cutting back on the coffee(tough for me, but creamer has a lot of sugar), taking the stairs instead of the elevator(with a baby car seat is pretty intense:), drinking 8 glasses of water, eating the color of her rainbow and fitting in 3-4 days a week of cardio.
Lifestyle change takes time and to make these healthy habits part of our daily routine focus on the small victories.
Physical and spiritual fitness requires discipline. We can all understand that we need discipline but to actually put it into practice is hard. I found this quote in Food, Fitness and Faith: ” life’s greatest rewards usually require lots of work, which is perfectly fine with God. After all, he knows that we’re up to the task, and he has big plans for us.”
Challenge on challengers, I have loved hearing about your progress. Don’t forget to put this verse somewhere were you can see it along with your two goals for this month. #livefitin2014