Let’s face it guys + gals every year we get endless opportunities to restart, because every NEW YEAR is filled with mountains of excuses, bridges of doubt, rivers or fear and much more. So what if you have an awkward start or less than perfect start, KEEP GOING! Restart, when necessary.
No journey is perfect. So here is some advice …
You aren’t one of those folks with only the intention of checking off resolutions, instead be the person with intentions and action plans.
You pull up the directions when traveling to an unknown place, you research before you buy something and this should be no different.
Do your due diligence and research what you need to do.
You need to make sure when you write your list, that results and benefits of accomplishing the resolutions on that list are STRONG enough motivators!
WHY? Well honestly, you probably won’t stick to them if you don’t. If you don’t DEEPLY believe in the end result or feel that the benefit of reaching your goal will help you in the long run, you should seriously reevaluate your list. Don’t waste your time focusing on goals that don’t make sense. Don’t do what is popular. Do what is right for you. Your goals are just that, YOURS.
“Intentions are anticipations of the future, and people differ in the perceived costs, benefits, and consequences of possible actions.”
If you are one of those people, who knows that it is vital for you to accomplish your resolution, yet still struggle, keep reading.
DON’T BE AFRAID_____
Don’t be afraid to outsource if you have no clue where to start or you struggle to adhere.
If you struggle with diet ➡️ Hire a meal prep company. If you want to get a new job ➡️ Work with a resume writer and a recruiter. If you want to save for retirement ➡️ Meet with a financial advisor. If you want to run a marathon ➡️ Hire a running coach.
So it’s 2019! Maybe you reached your fitness goals in 2018, maybe you didn’t or you are somewhere in between. No matter where you are on your journey, the advice I will provide you today will help you.
🎧 Be sure to listen to my Soundcloud at the end of this post!
Some of you reading this may be thinking about running three days a week, you may be considering going to Orange Theory twice a week or may be thinking about going to hot yoga four days a week. No matter what you decide 👉 please be clear about your PLAN and your INTENTION.
If don’t have a plan, we will work on that TODAY! Keep reading!
If your goal is to maintain an active lifestyle, lose weight, get stronger and so on how do you know if you are actually doing what you set out to do? You really and truly need a S.M.A.R.T goal!
Fitness and health professionals often work with clients to create a S.M.A.R.T goal before starting a plan! This is a vital part of the process!
S.M.A.R.T stands for Specific. Measurable. Attainable. Realistic. Time-Based.
I like to refer to it as PLAN + INTENTION + MEASURE!
The PLAN: I plan on going to _______ / for_______ minutes over the course of ________ weeks.
Example: I plan on going to the gym to lift weights 6 days a week for 90 minutes over the course of 12 weeks. (Literally this is my plan!)
BE SUPER DUPER SPECIFIC!
Your INTENTION: By doing so I will be able to reach my goal of _______ and ______(if applicable).
BE SUPER DUPER SPECIFIC!
Example: By doing so I will be able to reach my goal of losing 10 pounds of fat.
Now 👉 combine the 2! I plan on going to the gym to lift weights 6 days a week for 90 minutes over the course of 12 weeks. By doing so I will be able to reach my goal of losing 10 pounds of fat.
NOTE: Look at how specific I was! I didn’t say I wanted to go to the gym. I said I wanted to lift weights. Notice I didn’t just say I wanted lose weight or lose 10 pounds 👉 I wrote lose 10 pounds of fat. You get the gist!
LAST REMINDER FOR GOOD MEASURE: BE SUPER DUPER SPECIFIC!
ASSIGNMENT #1: Complete your PLAN+INTENTION!
Now there is one piece of the puzzle that I’ve left out, MEASURING, and that is where technology comes in. Our success, or lack thereof, will be determine by the results we get. So why not control as much as you can to get your desired outcome? This why technology is so kickass because it can help you measure your progress. Using helpful technology can lead to an increase in your determination and self-efficacy!
Measuring helps increase your determination and self-effciacy when measurements are looked at correctly. If you don’t get the desired result you learn from it. It is not a failure! The more you know the better you can plan. Don’t be so hard on yourself boys and girls!
I REPEAT YOU ALWAYS LEARN 👉 YOU NEVER FAIL!
Having a PLAN and a INTENTION will get you started 👉 BUT 👉 it won’t keep you going. Ultimately, how well you can maintain your DETERMINATION and SELF-EFFICACY is what will keep you going.
The reality is the MEASUREMENTS can help BIG TIME!
This is why I ❤️ using technology to measure what is working and not working so I don’t end up running around frustrated.
So let’s DIG IN!
TIP 1: Track how you LOOK!
App/s for this tip: The CAMERA app on your phone and the STREAKS app.
What to do: Decide on day and time you will commit to taking a video of how you look at the moment. I suggest you find a plain wall in your home that has good lightning. Place a X on the floor with tape or place pushpin on the wall so you know where to stand every time for accuracy. Input a reminder in the STREAKS app. (See Tip 3!)
TIP 2: Track what you EAT AND DRINK
App/s: I recommend you download right now MyFitnessPal (MFP) app, Calorie King app and How You Dish app!
What to do: For beginners who don’t have access to the data I use to determine my calorie intake**, follow the questionnaire on MFP to determine your starting intake. Track everything you eat and drink!
Be sure to track your water and other fluid intake!
If you find yourself eating out a lot, you will find the app CalorieKing most helpful. I find this app to be a bit more accurate than MFP for finding calories for many popular restaurants. If you are planning a work lunch or want to eat a bit smarter the app How YouDish you can find diet friendly dishes at restaurants near you.
**See www.elitebodydata.com to learn about all the tracking I do to reach nutrition goals. I’m available to travel nationwide to any gym if you are interested in having these test done for a more accurate calorie amount.
TIP 3: Track your workout EFFORT!
App/s: If you lift weights I highly recommenced you download right now the STACKED app. If you are a cardio fan download Motion Traxx app. No matter what you should download the STREAKS app. The STACKED app allows you to type in your workout plan, the weight you use as well as the reps you complete each set.
Each week you can try to increase you weight to maximize results. No more randomly grabbing different weights every week. Commit to getting better getting stronger👉 which will lead to you getting the results you want! If you are a cardio lover, I suggest MotionTraxx. This app plays songs with the perfect BPM to match your workout intensity. Additionally, they have workouts for elliptical, spin bikes, treadmills and more so you will never feel bored again! 🙏 Streaks is super easy to use goal reminder app. Input your goals and how often you want the app to remind you of your goals. Every time you complete an action you tap the applicable icon!
TIP 4: Track how you SLEEP!
App/s: I recommenced you download right now Sleep Better: Sleep Cycle App.
What to do: Use this app to determine how much sleep you are getting a night. If you are taking on a fitness regiment, you want to be sure to get 6-8 hours of good sleep a night. This app will provide you valuable insight so that you can have a good night of sleep. 😴
ASSIGNMENT #2: Download the apps! Create a folder for the apps on your phone! Label it 👉 MY FITNESS etc!
I will track using _______ , _______ as well as _____ and review the data every_______
Example: I will track using Video, MFP as well as Stacked and I will review the data every 14 days.
Combine the 2 previous statements: I plan on going to the gym to lift weights 6 days a week for 90 minutes over the course of 12 weeks. By doing so I will be able to reach my goal of losing 10 pounds of fat. I will track using Video, MFP as well as Stacked and I will review the data every 14 days.
ASSIGNMENT #3: Take your 3 sentences and put them around your house! You can place on your fridge, on your night stand and so on!
🎧 Be sure to listen to my Soundcloud at the end of this post!
Here is the thing I’m really impatient when it comes to all things food. I really hate waiting. 😭 This is particularly true after I finish a tough workout. What am I even typing right now->I’M LIKE THIS WITH EVERYTHING. Every time I purchase items from Amazon I hope they appear in a matter of minutes.
“Where is it?!!!”
So when it comes to eating a meal or snack I’m the type of person that wants items in my kitchen that make eating easy and healthy. This week I stumbled across a product in Target that matched this criteria. I say stumbled because I just went in for 2 things. 😭
You know how it goes, you go to Target to buy 2 things and of course you ended up with 20!
“I only need 2 things!”
I came across THRIVE pre-made smoothie mix.
“[THRIVE] was founded in the Los Angeles home of entrepreneur Oliver Bogner. At 24 years old, Oliver was diagnosed with Thyroid cancer. Oliver wanted a healthy option that would give him the boost he needed to fuel his on-the-go lifestyle, even while receiving treatment. He found the solution in the home-made fruit smoothies he made in his kitchen. Oliver has been cancer free for one full year, and now he wants to empower others to live their healthiest lives.”
The smoothie blend options: Glow, Energy, Green, Defend and Rise!
Here comes the part that might make you cringe -> The price = $5 dollars.
Let me justify this!
Here is the thing for $5 dollars it comes with a variety of REAL fruits and REAL veggies-> so for me it is worth it. I know I could easily spend more than that at Starbucks or Jamba.
The variety allows me to choose what smoothie I’m in the mood for.
If I struggle to reach my protein goal, I make 1-2 of these smoothies a day that include my protein of choice. (😋)
They keep me super full! (👋BYE CRAVINGS)
If I blend with ice it turns out like a sorbet! (😀HEALTHY DESSERT)
This week I’ve been obsessing my latest smoothie creation! Using my Nutribullet I mixed the THRIVE Green Smoothie contents with my ISOPURE Citrus Lemonade protein powder .
PSSST-> The ISOPURE Lemonade Protein Powder has 20 grams of protein per scoop! So if I have 2 scoops a day (40 grams) that covers a third of my protein intake!
Now I know you are like that doesn’t sound tasty. Let me tell you it made me feel like I was sitting in a beach chair in the Bahamas submerging my toes in the sand. It turned out to be a great tropical smoothie!
“I need 120 grams of protein a day! Smoothies help me reach my goal!”
If you are interested in learning new tasty healthy meals I suggest you check out my friends IG: @kellifiercefitness She has given me great suggestions over the years!