Goal Setting and Achieving

We all have ideas on what we want, what we desire, what we dream of achieving.  The question is, how do we turn those dreams into goals?  I have a six-step plan I use for goal setting/achieving and I am going to share it with you!

*  A goal must be well defined.  It makes them more attainable.
*  A goal must be stated in writing.  We are all super busy and without a written goal, placed somewhere (say, the fridge) to be see on a daily basis, it is easy to push aside or forget what we are working towards.
*  A goal must be stated in the positive.  Stating a goal in a positive way makes it an affirmation.  Our minds don't understand negatives.  Saying…"I am not going to eat chocolate computes as, I will eat chocolate."  Instead, try, I will make healthy choices when snacking.
*  A goal must have a deadline for its completion.  In order to stay focused on want we want to accomplish, we need a deadline to keep a sense of urgency, to push us to stay on track.
*  A goal must have sincere emotional appeal.  An emotional appeal adds to the motivation and sense of urgency.  Goals must be prioritized and distinction must be made between a wish and an important objective.
*  A goal must be difficult, yet realistic.  Set goals in a sustained concentrated effort that way the confidence will be there that it can be achieved.

That's it!  That is the list to start reaching your goals.  Try it out and let me know what you think!

Rainy Day Fun

Spring has sprung and how great it is!  Along with the sunny weather comes the rain.  April showers will bring May flowers!  I love flowers and I am so excited to see all of the trees blooming.  Soon we will have roses in our back yard.  My favorite!  But, those pesky showers can make energy levels drop!  Have you ever noticed how a gloomy day can make you feel groggy?  They certainly do me.  It also makes my kids restless.

Stuck in school all day long, without outside recess or a break from the four walls, we can all get a little edgy.  I am not a big advocate of electronics.  Well, I am, but not when it comes to watching the kids sit on their rumps and stare at a screen for hours!!  That being said, I like to come up with fun things we can do inside!

Other than picking up the house or doing some cleaning - things my kids run from - inside can limit the possibilities of being active.  I am a huge fan of Pilates, it is one of my favorite classes to teach.  Sometimes during a long rainy day, the girls and I unroll our mats and get some great stretching, strengthening and core work in.  They usually take a little encouragement but give in after my incessant nagging (hey, I learned it from them).  We are also huge fans of Yoga!  Either one can change my energy and mood and make my day brighter.

Games!  Although not physically active, usually, we do quite enjoy sitting around the table and playing games together.  Its like stealing a little piece of time from what is otherwise a very hectic routine.

What do you do when you are stuck inside all day?  Try to think of something active either mentally or physically.  Daily stimulation is so important to our overall health!

My Favorite Snack

I have to admit…I have a favorite snack!  Do you?  I eat one everyday with my cup of coffee at 10:00 while I am sitting at my desk.  It's my mid-morning mini break.  Seems silly, sort of.  I try to be pretty scheduled with everything.  And no, I am not a control freak, I just like "order".  It is truly a benefit when it comes to fueling my body, however.  Eating at consistent times throughout each day helps keep your body on point and running properly.

LaraBars!  They are delicious!  Although my kiddos are not a fan, having a relatively clean diet of my own, they taste fabulous to me!  I will admit, the texture could throw you off a bit, but not me.  They are the best little snack ever!  I only buy the ones that don't add cane sugar.  My favorite is the Cherry Pie flavor!!  It is dried fruit and nuts ground and smashed together for a fabulous explosion of flavor in your mouth!  It is healthy, great fuel for your body and a tiny piece of happiness in a busy morning schedule.  I eat a snack size one - 90 calories!  Add a little natural protein to my coffee and I have fuel until lunch.

What is your favorite snack?  Share with me your healthy treats, after all, I am still switching up my afternoon snack and always looking for something tasty to try!

We are well into the month of April, already!  Why does time move so quickly!  One day turns into two and then before you know it, its been a month!  Summer is coming.  Spring is in full swing.  It is time to get out there and enjoy your fitness under the great big blue sky.  There are so many options out there.  Go for a bike ride with the family.  Play soccer in the back yard with the kids.  The possibilities are endless.  You can look back in my blog and see a great park workout if you are spending time with the kiddos. 

Resistance training needs to be a priority in your fitness!!  Cardio is great for heart health but you NEED to boost that lean muscle in your body!  Women will not bulk, don't worry about that!  Incorporate a weight regimen into your routine!!

Sometimes it is hard to be consistent.  Every one struggles from time to time.  Even me!  My last post was a great workout.  I wanted to take the time to encourage you to keep it up!  It is worth every bit of struggle.  Make yourself a priority!  You have heard the old adage…bosses don't cancel!  Plan your exercise time like a meeting.  It happens no matter what.  One of my friends always says, "the time will pass anyways", yes, there are a million and one things to do, but you are important.  Make it happen!  This past weekend was a holiday, sometimes we loose focus or over indulge.  This is a new week!  Get back on that saddle and stay strong!!!

Body Resistance Training

As promised!  Here is a great beginning program to introduce YOU to resistance exercises using just your body!  No props needed!!  Do this 2 times a week and you will be so happy with the strength you begin to notice in your body!!  Enjoy!!  

1. Inchworm (5)

Stand up tall with the legs straight, and do like Lil’ Jon and let those fingertips hit the floor. Keeping the legs straight (but do NOT lock the knees), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Do 5 reps.

2. Mountain Climber (20 ea leg)

Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Keep that belly-button pulling into the spine!!  Always protect that lower back!!

3. Burpees (10)

One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.  This exercise can be down minus the actual push-up.  You can jump back into that push-up/plank position and then back into the squat position.

4. Wall Sit

Who needs a chair when there’s a wall? Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight (the knee should always stay behind the big toe). Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Want to intensify the challenge? Add some bicep curls.

5. Lunge (20 ea leg)

Stand with the hands on the hips and feet hip-width apart. Step the right leg forward and slowly lower your body until the right knee is close to or touching the floor and bent at least 90 degrees (keeping that front knee behind the big toe). Return to the starting position and repeat with the left leg. Try stepping back into the lunge for a different variation.

6. Squat (30)

Stand with the feet parallel or turned out 15 degrees—whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor (keeping the weight in the heels and the knee behind the big toe). Press through the heels to return to a standing position and squeeze that bum!

7. Calf Raise (50)

From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. Repeat. Try standing on something elevated (like a step) to achieve a wider range of motion.

8. Standard Push-Up (10)

There’s a reason this one’s a classic. With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). That’s one!

9. Superman (10)

Who's stronger than Superman? Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body.  It's a bird, it's a plane…it's superYOU!

10. Triceps Dip (15)

Get seated near a step or bench (couch, chair). Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.

11. Shoulder Stabilization Series (I, Y, T, W O) (10 times through)

OK, it may look crazy, but it is worth it! Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into each letter formation. (Gimme an I, gimme a Y... you know what to do!).

12. Russian Twist (30 touches)

Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Here, slow and steady wins the race: The slower the twist, the deeper the burn. Feel like a fitness czar yet?  Keep that belly button pulling into the spine!!!

13. Crunch (30)

As in, abs, not chips!!  Remember form is key. Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, bring the chin to chest and peel the head and shoulders off the mat while engaging the core (belly-button to spine, spine to floor). Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.  Remember to exhale on the up and inhale on the return to the floor.

14. Shoulder Bridge (10 ea)

Lie on your back with the knees bent and feet flat, hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.

REPEAT 2-3 x's all the way through,  twice a week.  You've got this!  Give it a try and let me know what you think!!!

Beginning A Fitness Regime

It seems so overwhelming!  Where do I start?  How do I start?  What do I do?  Do I need a gym membership?  What if I hate it?  What is I mess up?  Will people make fun of me?  Judge me?  Stare at me?  I feel so out of shape.  Fat.  Tired.  Busy.  The list goes on and on and on!  Do you know what the answers are?  I do.  And I am going to share those answers with you!

It doesn't have to be overwhelming!  Remember when we talked about, the person you want to be?  The one you secretly see yourself as in your alter-ego world?  Or maybe you can't even envision yourself as that self but wish you could.  It is all possible.  I can help you!!  We can do this together!!  The key - don't over-complicate things!!  Don't over-think it!  Here is the secret:  Start right now, where you are right now, today!  Fitness is not an overnight adventure, it doesn't happen in one week or one month or even in one year.  If you choose to start your lifestyle change in a gym just remember, everyone started somewhere and we have all been exactly where you are right now!!  

I believe fitness is a revolving door so to speak.  You get what you put in.  Your body will reward you for the healthy choices you make.  So what if there are hiccups along the way.  That is okay!  We are talking progress here peeps, not perfection!  Fitness is a lifestyle.  This isn't some fad, this your LIFE!  It is your body and it is time you enjoy it at its fullest potential!  

So again, question:  where to start?  Answer:  start small and build.  Assuming you are cleared by your doctor and you don't have any physical or health issues on your plate that will prohibit starting a fitness regime on your own.  Let's talk turkey.  (I know, food, but seriously, I am about ready to scarf some breakfast and a lean protein like turkey sounds just like what I need to start strong!)

There are many things that go into developing an individualized exercise program, however, for the purpose of this blog, I am going to speak in general terms.

First, if you are just beginning, let's make a commitment RIGHT NOW to 20 minutes of movement each and every day.  20 minutes.  That's it.  I know you can do that!  Cooking dinner for the family in the evening?  High step it through the kitchen and keep those feet moving as you are chopping those veggies.  20 minutes.  Just beginning at that level after a long time of inactivity in your life will help with your energy and motivation.

Now let's assume you are not quite that sedentary and you want more.  You are passed the very beginning stages of being active and you want to bump it up.  I challenge YOU to move 40 minutes 5 times a week!!!  40 minutes!  Even better, a bit of cross training and building of that lean muscle will go a very long way to getting a sleek, toned, healthy body.  So, 40 minutes of cardio at your target heart rate 3 times a week and 40 minutes of a resistance program two times each week.  I know, you are thinking, whoa, target heart rate…what?  Here is how to figure your general target heart rate.  Take 220 and subtract your age.  There you have it.  Example:  I am 37 years old.  Using the general formula I just gave you, my target heart rate (THR) would be 220-37=183.  My THR = 183.  And there you have it!

When beginning any exercise program, be sure to spend 5 minutes warming up your body (muscles and heart) before diving head into that THR.  And follow with 5 minutes of cooling down and a few stretches.  So what we are really talking about is 25 minutes of actual aerobic work.  25 minutes!  You can so do that!

I believe fitness should be about fun.  So find something active you like for your cardio sessions.  It could be a brisk walk that builds (as your cardio fitness improves) into a walk-run and then maybe even an actual run!!  It can happen.  Its called progress!!  If running isn't your style, try stair climbing, rowing, cycling.  Anything active that gets you at your THR for 25 minutes!!

And, for the more intimidating portion, weight (resistance) training.  For this I would definitely recommend talking with a local gym that has trainers that can guide you through some basic foundational exercises using proper form.  Otherwise, there are probably some pretty awesome websites out there that can demonstrate proper form when executing a weight bearing exercise.  

I am going to spend the next few days putting together an all over body resistance program you can follow that doesn't require any equipment.  That's right!  Something you can do in the privacy of your own home without purchasing expensive props.  If you are just beginning, what I have planned for you will be plenty to get that body taking the shape you want!!

Check back for more ideas and suggestions in the next couple of post.  We are going to get into the nitty-gritty and get that body rocking!!