Week 5: Having Hope: set Goals!

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!

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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! 

Our Fit body Bootcamp Goals Thus Far:
EAT BREAKFAST
DRINK WATER… lots of water
CHOOSE REAL FOOD
prepare/plan ahead
SUPER SALADS
Choose Real Food Snacks 
TRY A NEW RECIPE

This week's NUTRITION GOAL:
Eating Out-using tips/tricks to make the best choices
Be sure to eat Pre-workout/Post-workout snacks 

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! 

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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! 

EXERCISE GOAL THIS WEEK

Add 20min of steady state cardiovascular activity into your week. Beginners, your goal is 1-2x, Intermediate, your goal is 2-3x, and Advanced, your goal is 3-4x! You can add it on to the end of a workout, or do it first thing in the morning! Perhaps you throw it into your lunch break! If you have to break it up, start there! Find a way to make this a reality this week! If only one day, then that is where you start. 

Perhaps you want to set a goal of training for the 5k! The Raising the House 5k in Palmerton is just around the corner, start with that to see your benchmark. As you continue to add these 20min sessions in, test your progress... In April, with the Fallen Officers 5k in lehighton and/or the Hippie5k, and in May, with the Blue Mountain Community 5k!

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?