Friday, August 1, 2014

Why & SMARTER Goals!

What is your "Why" for wanting to get healthy? What is your "Why" for wanting to get in shape, eat healthy or lose weight? Is it to be an example to your kids and family? To get in a good habit for life long health? To fight off disease and be alive and well when you are in your 60's? Think of the big picture and keep that in your mind!!
If you haven't already I want you to write down your goals!! 
A SMARTER goal is:
*Specific- needs to be specific
*Measurable- something you can measure, that you can see improvement with. It doesn't always have to be lbs lost or inches, it can be improving in movements, being able to do 10 full pushups, etc. 
*Attainable- Attainable but aggressive.  Set your expectations high but be realistic for you. 
*Relevant- Needs to be relevant to what you are trying to accomplish, in this case with your Health & Fitness
*Time Specific- it helps to give yourself a date to work towards. I like doing 30 days at a time.
after 30 days (or however long you gave yourself)
*Evaluate- Take a step back & Evaluate how you did &...
*Revise- anything that needs to be revised. Correct course if need be and continue on with a new goal!

*Visualize yourself reaching your goal & making it to that finish line for that goal!! There is power in writing your goals down. Write it down and you will accomplish it!
*A good trick is to write it in first person.  Write it like you already accomplished it!
 *Your 30 day goal should follow the SMART goal guidelines.
 example- "It's August 30 and I lost 10 lbs and 2 inches in my waist."
This is Specific, Measurable, Attainable, Relevant, & Time Specific.
 *Make a new 7 day goal each week that can be less specific. These are little goals that will help you make it to your big goal.
example- "I will keep my nutrition on track this week and workout at least 3 days."
 *Make a sticky note of your 30 day goal and put it somewhere you will see it everyday!! On your mirror, in your car, on your fridge...
 I encourage you to take some time and think about your goals and write them down!! This is an important step.

Share your goals with me to be accountable!!
This type of Goal setting can pertain to any part of your life!!
See your goals written, in ink on paper will have a powerful effect on your mind.

Fit Mama HIIT- 8-1

5 Rounds
40 Jumping Jacks
30 Crunches
20 Air Squats
10 Pushups

~record your time in comments~

It's a New Month!!
Time to make new goals and create a vision of what you want to become!! If you see it and Believe it, you can achieve it!!
Write down a goal like you've already accomplished it and post it somewhere to see everyday! When you have that desire and keep pushing forward you WILL get there!

Join us in the Monthly Challenge starting Monday!! All you need to do is fill out the form and commit to Cleaner Eating and Exercising for the month! Sign up Now!

A BIG Happy Birthday to my Oldest Daugther! 11 YEARS OLD!!
Both my Girls recently chopped off their hair for Locks of Love! Such a great cause! Such sweet girls! <3

Thursday, July 31, 2014

3 Important Pieces of Advice for Health and Fitness

If I could give you 3 small pieces of advice it would be this:

1. Consistency is Huge! Consistent food and effort in exercise are where you will see long term results that you are happy with. You can apply that to all areas of your life not just fitness! Changes are achieved by CONSISTENT effort, day in and day out.

2. Just because you don't see the results you want doesn't mean you aren't progressing. You may have to take detours in your fitness journey that may delay what you consider results. This doesn't mean that you are not progressing. Even though I can't exercise much right now because of my situation doesn't mean that I will lose all that I have worked for. Healthy Eating is the biggest part!! Healthy Eating by itself will change your body! Through healthy eating I am maintaining as much tone as possible without lifting heavy weights and intense exercise.

3. Its easy to get discouraged when life gets crazy and things get off track. When this happens the only option is to get back on track and move forward, the longer you wait the harder it is. Let go of your mistakes and get right back to it. Falling of track DOES NOT mean you have failed! Having a successful Journey does not mean being perfect. There is no perfection in ones journey! Its okay to make mistakes but its not okay to let setbacks discourage you to the point of quitting. Just keep moving forward! If you do that....YOU Win!

Fit Mama HIIT- 7-31

AMRAP (as many rounds as possible) in 20 minutes
15 Box Jumps/step ups
9 Burpees

record your # of rounds in the comments

Wednesday, July 30, 2014

Fit Mama HIIT- 7.30.14

3 Rounds
40 Jump Ropes
20 Kettlebell Swings
10 Pushups

After 3 rounds 
hold a Plank up to 1 minute for 3 attempts

Work that Core!! :)

Don't forget to Join the Monthly Challenge!! It's FREE!!

Those who truly want to change will stop making excuses and just go for what they want!!
Make that day Today!!

Tuesday, July 29, 2014

Fit Mama HIIT- 7.29.14

AMRAP (as many rounds as possible) in 20 Minutes
100 M Run
(running down a block or back should be good)
20 Box Jumps (or step ups)
30 Flutter Kicks (Abs)

Record the # of rounds you finished in the comments
Fitness Motivational Quotes | Motivational Fitness Quotes|Fitness Quote|Motivation|Inspirational ...

You CAN!

It's almost a New Month!! Gear up for The Monthly Challenge! It's Free, Join us!

Monday, July 28, 2014

Choose Success NOT Failure!!

It always helps me when I talk to the Doctor. Just had a consult with him and he said I won't necessarily feel a ton different when I take the supplements. They are helping, but the most important thing is the foods I eat right now and stabilizing my blood sugar. I totally cheated last night, I had a handful of yogurt covered raisins! What?! Because I didn't plan well yesterday and I was starving at night so that is what I grabbed. I didn't even cheat on my Birthday during the week and I decided to have that last night....? Well, that caused me to have this headache that won't go away and dizziness, blurry vision, hard to breath and fatigue. Stupid little YUMMY yogurt raisins!!
Stage 7 Adrenal Fatigue is no joke! It could take years to heal this and that is when I get very impatient!! But, it's not only the adrenals its the leaky gut as well. It all works in combination with each other. The food intolerances I have that causes chronic inflammation in my body also taxes the adrenals and having hypoglycemia for 20+ years and only controlling it well the last couple years has done a lot of damage on my adrenals. Years and years of damage can't be fixed that quick! But, I will continue to be consistent and I will continue to have faith, I will NOT have anything else I shouldn't anymore because it only sets my healing time back, even just a handful of something that shouldn't be that bad!
I have felt prayers and blessings tremendously and also Thank you so much always for your super nice thoughts and messages. I know everybody has tough trials, many A LOT worse than mine... but I am being open with mine to hopefully encourage somebody else to continue to try! Take care of your body and use it for what it can do...stinkin' get out there and exercise for me because I can't that much and it makes me mad! 
No matter how long it takes...."Why choose failure when Success is an option!!"


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