I've found it has been very helpful preparing and planning for the week ahead on Sunday. I've spent some time surfing the Pinterest app for ideas, pictures and quotes that motivate me!
Once I've got a good sense of what I'd like to set out to accomplish the upcoming week, I start to plan how my meals, workouts, exercise and schedule will unfold.
Over the past few weeks, I've been adding small challenges, additions or modifications to my current ways in order to make progress toward hitting my future goals.
Here is what I just made for lunch:
Spaghetti Squash, spinach, canned zesty tomato, and sweet Italian sausage.
I had to run to the store to grab some of the ingredients. Although it would have been EASIER to the just order a Dunkin Donut breakfast sandwich from across the street, i chose to remind myself of my future goals: real food for fueling my machine is necessary to achieve the goals I have planned. I got my ingredients, and within 20min of returning home, my delicious meal was prepared!
What's in your fridge? Have you gone food shopping? Are you prepared for the days ahead? What will you be bringing with you?
What days are you working out this week? What will you be doing? Will you be adding in any extra 20min bouts of activity? Any new strength training lifts?
You are in control, you have the power to achieve what you desire! I remind you, it takes hard work, constant attention to your thoughts and actions! Imagine the future, are you giving it your best effort to achieve what you truly desire? Is it a burning desire to achieve this wish, or is it just a thought or idea, bc if you don't genuinely have a deep seeded desire to achieve, you will continue to find excuses why you can't get what you want. Take control, do what it takes to become better, become the best version of you!
I'm not telling you it will be easy, I AM TELLING YOU IT WILL BE WORTH IT!
I'll be training at 8:30am sat if anyone wants to join me! I will be working on Cleans!
With this challenge, you have been able to create your vision. Whatever you desire will take time, constant attention, and creativity. As you stop to reflect on what you have accomplished so far, embrace it, because you put forth the effort it took to get here. Your efforts and achievement does not stop bc our meetings have come to an end, you must continue to use the tips, tools, and tricks we have worked on thus far. Keep your vision in sight, break it down into small more achievable goals, and go after what you truly desire. The only person that can stop you is you.
Reminder, you are not a failure if you get off track, we all get off track… You fail if you quit, but I know you had the courage to get started, and I know you believe you can do this… So, get out of your head if you are off track, Positive Words, Thoughts and Actions are POWERFUL… so tell yourself you are Stronger and GET BACK UP! Creating new habits is Hard, there is nothing easy about it, but you Can and you will… If you truly want to. SMART goals...start small and jump back on the healthy train. You can do it… fall 99x as long as you get back up for 100!
Feel Free To Share Any Thoughts You Have About Your Journey Over The Past 6 weeks?
Great meeting Sat!
We talked about having HOPE:
HAVING ONLY POSITIVE EXPECTATIONS!
Your vision is unique to you! Never let the opinions of others stop you from achieving what you desire. They do not have the same vision as you, their opinion truly doesn't matter. You can accomplish what you desire and you WILL. You've had the courage to get started, the courage to believe that you can achieve what you have on your mind!
Are you being honest with yourself, are you giving it a fair shot, finding a way to take action even through trying times, or are you making excuses? The only one who can get in your way is you... Do not give in, or give up. Frustrating, it can be... But all your hard work is making you healthier. You are learning what works for you, what doesn't. Really take a good look into your habits, is their something you know you do that sabotages your progress? If so, come up with a plan to push past those hurdles!
I never said it would be easy, but I promise it WILL BE WORTH IT. Don't you dare give it, press on! It's really important to reflect and give yourself credit for the little things you are doing each day which are helping you become a better version of who you are! Each time you a avoid temptation, pat yourself on the back! Acknowledge it! Each time you get yourself into the gym, smile and say good job, and when you finish reflect on what you just did to help yourself! Remember, it's important to give up some of what you think you may want right now, in order to achieve what you really want in the future! Positive Self Talk! Get rid of the negative echo! Feed the positive dog! What you say to yourself internally and out loud greatly impacts how you think and feel! If you only look for negative, that is all you will see... But if you fill your mind with positive you fill your life with positive!
This is your week! Achieve your goals, one action and thought at a time!
Take the vision you have in your mind, that is unique to you, and set up small, realistic, achievable goals! Don't set yourself up to fail by giving yourself a short timetable... Slow progress is lasting results! Create habits that will last a lifetime! You can do this! As you achieve your small goals, it increases your enthusiasm and confidence to set and achieve more! No goal is too small, whatever you need to do for you is most important!
What Small Goals Have You Set For Yourself?
Set yourself up so that you want to wake up in the morning with an enthusiasm to attack the day! Last week, Along with all the Fitbody Bootcamp Goals, I broke my big goal down into some smaller realistic goals…My goals were to ditch the coffee mate creamer, add 20min of running 3x within the week, and signup for tanning in the stand up bed down the street.
I am pleased to say… It seems the creamer and vanilla extract are becoming a staple in my plan! After making it through Mon-Fri without coffee mate, I decided I would have the coffee mate creamer on Sat, thinking I wanted to "enjoy" my coffee...but to my surprise, I no longer enjoyed the coffee mate. It no longer tasted fantastic, rather a bit too sweet, too fake, and also made me really question whether the extra calories and sugar were really that worth it to me at this time… it wasn't delicious enough for me to give up on my goal, I will stick with the new substitute! As for tanning, I did sign up. .and I got there 2x until the epic fail. I will try again this week! I also would like to report that I did get my run in 3x this week! I used my team to get me through day 3, by stating a time and plan to meet a team member to train with me! even added a bonus mini modified "cross fit" workout in!
Along with keeping up with the fit body bootcamp goals, and my three goals from last week,
this week I will add: 1 additional training session with the barbells!
REMINDER: the days you don't feel like sticking to your goals, are the days you really really really need to see your plans through! Have a backup plan ready. Remember I talked about my plan of asking the team for help on the days I'd rather keep my cold feet in my boots instead of putting on my training sneakers! More specifically, I will set something up with a time and specific instructions not to let me back out: bc I know my habits! What are your habits that may sabotage you... Set up a plan to get past them!
What New Recipes Have You Tried So Far?
Developing Self Discipline!
Imagine yourself 6months from now, where do you want to be, what do you want to be doing, how do you want to feel? Discipline is doing what you need to do, especially when you don't want to or don't "feel like it." Discipline is recognizing that you may have to give up some of what you want, replacing it with what you need, in order to achieve what you desire!
Every time you choose not to give in or give up, you are strengthening your resistance habit! You are not weak. In the past you may have been weak, you may given up, but if you address your concern and work to create new habits, it means you can change, you can and will be strong, but you must keep fighting for it!
Old habits are hard to break but CAN BE BROKEN!
I've been dealing with personal struggle and challenge for a few years since I hit rock bottom. My worry/fear is that I will one day return to that horrible, sad state of mind. However with each challenge I see through, with each positive affirmation I use to replace a negative thought or feeling, new "habits" are forming... And I'm learning that all this hard work along the journey is working and the hard work is no longer hard, it's becoming more natural and habitual. Do I still worry? Yes, but at the same time, I am stronger everyday and my belief in myself is stronger than my fear! Or I keep telling myself that until I truly believe it! 😉
You are creating your vision!
Are you somewhat frustrated with the results you have made thus far? In the meeting we discussed some things you may be able to improve upon in order to feel more accomplished.
PORTION SIZES! Have you been giving this challenge your best effort? I've asked you to measure and weigh your food to see how it compares to a true serving, as well as log your food in MYFITNESSPAL. Have you? Logging will allow you to see each day and each week as a big picture: how to do measure up on macronutrients, sugar content, sodium and vitamin levels?
We also suggested perhaps taking a time released vitamin. Vitamins help metabolize and transport macronutrients. Be sure you are getting them in!
Mindless eating vs planned?
All those extra calories do add up! Including creamers, dressings, table snacks, drive through snacks, children's leftovers, appetizers... liquid calories, especially those coming from frozen drinks, juices, soda, ALCOHOL... These calories all count! Even the calories consumed that didn't go into the measuring cup or make it to the scale to be weighed😉
Sure you can treat yourself to a nutrition-less, tasty treat, but plan it into your week or adjust for it if it was not scheduled!
Are you worried you will still be hungry? Relax,eat the serving size, wait for your food to digest, distract yourself and if it turns out you are still hungry, then have more!
Are you trying to find a way you can consume the most amount of food for the least amount of calories?
Remember each time you eat is an opportunity to fuel your engine, to assist in the development of your amazing machine! You can choose to use this opportunity to intake high quality food or processed, packaged, chemically engineered junk food.
Just because a food says fat-free or low calorie does not mean it's healthy. Usually they contain higher amounts of sugar or chemical.
Remember there are all different types of fruits and vegetables. If your goal is weight loss, pay attention to the amount of carbs, starches and sugars these food contain. Choose wisely. Peppers are better choice than carrots or corn, and Berries are better than bananas!
Please do not think of this as a diet..: this is a live-it, a lifestyle. So find what will work for you! Put in the time and hard work now, bc in time it will become second nature!
Do not skip meals as this will slow your metabolism... Keep that engine burning!!
Don't set yourself up with unrealistic goals! Making drastic changes all at once is setting yourself up to fail. Yes, visualize your future goal, but be willing to break it down one small goal at a time! Look forward to the next small goal, the next challenge. Do not allow yourself to be overwhelmed by the big picture!
Do not, do not, do not... Focus on the scale! Focus on progress in other areas: small achievements!
Allow me to remind you about the importance of WATER WATER WATER WATER!!!!
Cook when you can, make time! However, make time for fun and relaxation too! STRESS is also a big culprit is weight gain or difficult weight loss.
Stress less and sleep more! Please go to bed feeling satisfied: write in your journal or just take a moment to reflect on what makes you happy and grateful for that day! In the morning... Wake up ready to attack the day! Ready to seize opportunity! Remind yourself it's up to you, your attitude... "Today is gonna be a great day!"
Nutrition goal for the week will be:
try a new healthy recipe and share it
:read nutrition labels/ watch for SUGAR!!!!!
Hydrate - eat breakfast- choose real food- track it, measure it, plan it.
Increase your resistance habit: do not give in, or give up, fight back! And give yourself credit for the small things!