ROCKSTAR GOALS

I, ____________________ , am a ROCK*STAR and I will SHOOT FOR THE MOON!

On ________________, 16 weeks from now,
I WILL FEEL Strong, Healthy, and PROUD !
I WILL ACCOMPLISH Maintaining a wkly gym routine, Reaching my healthy & Realistic Goal Weight, Gaining Muscle and while feeling GREAT!
I WILL CELEBRATE BY encouraging others that they can do this themselves!
I WILL PAY IT FORWARD BY blogging & posting about my progress & to be a support/ motivator, especially my boot campers & clients!

And because I am a ROCK*STAR I can & will create & commit to 4 x 4 GOALS & ACTION STEPS!

Phase I JUMPSTART’N (<dates>): LET’S GET SERIOUS!

1) My FITNESS GOALS for the month are (up to 3): Go to the gym 5x/wk no less, consisting of running (intervals) and full body strength training (heavier on the weights)

To help achieve these goals, I will, to the best of my rockin ability:
*Create & post a DAILY FITNESS plan by Saturday for the following week
*Track my DAILY FITNESS on Sparkpeople.com & will share my WEEKLY recaps by Monday of the following week.
*Do at least 1 ACTIVITY I’ve never done before and will POST A PICTURE when I do.

2) My NUTRITIONAL GOALS for the month are (up to 3): Have majority of carbs before 3pm every day, Eat at least two servings of raw veggies/day.

To help achieve these goals, I will, to the best of my rockin ability:
*Create & post a weekly meal plan by Saturday for the following week
*Track my nutrition on Sparkpeople.com & will share my WEEKLY recaps by Monday of the following week.
*Cook at least 1 NEW HEALTHY MEAL & will POST A PICTURE & recipe when I do.

3) My SPIRITUAL GOALS for the month are: I will ensure that I take time to think and breathe to help keep myself centered. I know by feeling good inside & out, I’m a happier person, which reflects to my family. As I get ready to enter the workforce, full time again after 11 years of being home, I know life is going to get crazy, so I need to ensure that I stay grounded.

To help achieve these goals, I will, to the best of my rocking ability:
*Write a blog about one of my NEW ACTIVITIES this month
*Share my NEW HEALTHY MEAL with someone I love & POST A PIC
*Take BEFORE (by _________) & AFTER (_________) picturess of me. It is my decision to share them!

~ Carpe Diem

What are YOUR habits?

Do you eat the same thing for lunch, do the same exercise routine every day, go to bed at the same time each night?  Or do you eat whatever you want, avoid the gym and stay up late?  The habits you adopt will shape who you are.  When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in there two important habits.  If you aren’t happy with your body, then simply adjust your eating and exercise habits.

Making a Habit ~ use these seven steps to create a life improving habit:

1) Decide on the one habit that you would like to develop.  It’s tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.  Some healthy habit ideas are ~ bring your lunch to work instead of eating fast food; exercise 4 times a week after work for 45 minutes each time; get up early and exercise for an hour each morning; work with a personal trainer 3 times a week.

2) Write your new habit down on paper and include 2-3 main motivators for developing this new habit, the obstacles you’ll face and your strategies for overcoming these obstacles.  Here is an example ~ my new habit is to work with a personal trainer 3 times each week; my 3 main motivators are 1) to feel confident in my bathing suit, 2) to have more energy, and 3) to fit into my jeans.  The obstacles I will face are: 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support.  I will overcome these obstacles by 1) doing my workouts before work instead of after work so I do not have an excuse, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) ask my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, and let your family & friends know!  Post it on facebook, tell your family at the dinner table, call your best friend and ask her to hold you accountable!  This way you are putting yourself in a postion where you’ll be embarrassed to give up on your new habit!

4) Keep track of your progress.  You could keep a detailed journal or simply make a check mark on each calendar day that you successfully complete your new habit.

5) Keep yourself publicly accountable. This means either status updates on facebook or talking about it at dinner.

6) When you fail, figure out what went wrong so that you can plan around it in the future.

7) Reward yourself for your success.

In about 21 days, your new habit will become second nature; then move onto another habit by going through the same 7 steps.

Meal Planning made easy!


Planning meals for the week can save time & money. It can also save calories, seeing as most last-minute dinners usually involve take-out, delivery, or fast food. Meal planning can sound intimidating, but taking it one step at a time – and one meal at a time – can make it easier to fit into your normal routine.

How to start meal planning:

  • Spend 15-30 minutes on Sunday making a list.  Go through your cabinets and see what you have on hand already.
  • Start with the nights you already know your plans. Dinner with friends on Tuesday? Cross it off. Late meeting on Thursday? Crock pot meal.
  • Fill in the gaps. Start with favorite healthy recipes you know will be easy to throw together. Mix it up with a variety of chicken, vegetarian, or fish dishes.
  • Stay flexible and keep it simple. Plans may change, but a few eggs and vegetables (even frozen) can be whipped up into a quick dinner omelet.

What’s the secret to weight loss?

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There is NO big secret to losing weight!  It won’t happen overnight.  There are no magic pills.  There are no detoxes that will make you lose weight.

The secret is eating healthy foods, exercising at least 30 minutes a day,  drinking at least 8 glasses of water a day, journaling your foods and being consistent!  That’s it!

Seems like all you hear in the media is how to lose weight fast!  So many different options to chose from, so many different quick schemes.  The truth is while you  may see a few pounds lost within the first couple of days, it is mainly water weight.  And once you stop consuming your “quick weight loss product” you are more likely to gain the weight you lost plus some!

  • Shoot to eat every 2 1/2 – 3 hours
  • Shoot to eat less processed foods & more natural foods
  • Shoot to have complex carbs, lean proteins & healthy fats at each meal.
  • Exercise for at least 30 minutes every day ~ shooting for cardio & strength training exercises
  • Drink at least 8 glasses of water a day
  • Write down every bite of food and every drink EACH and EVERY day!

Consistency

You want to see results; you want to feel like all of your hard work is
paying off and resulting in changes; you want to feel healthy. BUT if
you are not consistent, how do you think you will accomplish this? Do
you think you will lose weight by not exercising? Or by not tracking
your foot intake? Do you think you will lose body fat and gain muscle
tone by not picking up those weights?

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It doesn’t mean you have to “bust it out” every day but you do need to
maintain a consistent level of activity each day. You do need to
maintain your food intake — staying within your calorie range, the
right macronutrients that work for your body.

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You need to find that balance for YOU – if you don’t have that balance
you are not going to be consistent with your healthy lifestyle, your
goals, your dedication. Set small goals so you don’t get overwhelmed.
Take small steps to accomplish your goals!

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If you experience a slip up or suffering from lack of consistency,  seek the help from me or any other support you might have in your life.

You are worth it to do this! You deserve to enjoy the ride & be happy!!

Make it Count

What a workout

3 days ago I started a new workout program ~ something to change up the mundane cardio rut I found myself in, something to shake things up with my metabolism.  I decided on Body Beast.  It is a 90 day strength training workout, splitting between different muscle groups and throwing some intense cardio circuit in there.  As a Beachbody coach, I have the All-Access pass for Beachbody on Demand ~ all of Beachbody’s workout programs from the comfort of my home ~ on my laptop, phone, iPad or stream it through my TV.

Now I’ve considered myself in shape ~ sure could I use to lose a few pounds or tone my muscles more, yup ~ but for 3 days now I have been walking a bit funny & watching my arms do a little shaky dance when trying to use them.  Guess that means I needed more toning than I thought.  But I absolutely love the feeling.  I love when walking up my stairs that I have to take it easy and grit my teeth with every step 🙂

I have taken my before pictures & measurements.  I cannot wait to see how my body changes over the course of the next 90 days!

Interested in having access to ALL of Beachbody’s workout programs?  Join me at Get Fit Today

 

http://www.beachbodycoach.com/esuite/homeedit?templateName=template1&marketLocaleCode=en

7-Day Bikini Bootcamp

If summer has you feeling like you want to hide from the shorts, tank tops and swimwear and crawl right back into your yoga pants… let’s CHANGE that. Join our 7-Day Sampler group to kickstart your fitness journey and ROCK that suit this summer… with CONFIDENCE! In our group, you’ll receive:

–> 7-Day Meal Plan and Exercise Plan
–> Access to Meal Planning Tool and Menu Plan
–> Healthy Recipes
–> Coaching and Peer Support

Our group starts May 8th and takes place in a CLOSED Facebook group. Message me ASAP for details and to reserve your spot!

Email: debi@evolutionfitnessny.com

Manageable Goals Key to Successful Changes in New Year

So you have good intentions of sticking to your New Years resolutions and then by day 3 or 2 weeks in or even 3 months, you start getting bored with it and you want to stop eating healthy and stop exercising!  Here are some ways to help make those resolutions stick:

  • Set Realistic Short Term Goals
  • Plan Ahead
  • Stick to the Plan
  • Schedule in Exercise
  • Get Adequate Sleep
  • Stay Hydrated
  • One Change at a Time

Change is never easy. But by making some small changes today, and building to larger ones down the road, you can realize your goals. Remember — no matter HOW you start, don’t be afraid TO start!

 

Consistency wearing off?

We all have experienced it – we make the resolutions for the New Year, stick with them for a week, a month, maybe even 3 months.  But then it just happens, we slowly back off from them until we are not making any progress towards achieving them.  Try these tips for making resolutions stick:

  • Keep it simple. Big resolutions can become discouraging. Try making them more manageable by breaking them into
    small daily or weekly goals.
  • Keep your mood in check. If you only focus on the negative it will get you
    down. Spin your goals in a positive way by stating the good habits
    you want to start.
  • Make it actionable. Vague resolutions are hard to accomplish ~ put some power behind your intention by designing it to be doable.
  • Journal it. Writing down your progress will keep you accountable.