12 Days of Fitness Day 7 & 8- Devise a Fail Proof Plan

Good morning!

Wow! Here we are already on Day 7! Have you been having fun? I hope so. ๐Ÿ™‚

Let’s take two days to devise our plan to make our dreams come true! Well, one dream anyway haha. The one you picked yesterday

dreams

Day 7 &8 – Devise A Fail Proof Plan!ย 

Obviously, you can make a plan any way you like, but if you are having trouble getting things going try using these steps.

Step 1) State your goal.ย 

I will use my goal as an example since I was going to tell it to you all anyway.

My goal is to lose 15 pounds by December 31, 2016.

Step 2) Ask yourself if your goal is attainable.

Is 15 pounds in 11 weeks attainable and realistic? Yep!

Step 3) What will it take to accomplish this goal?

In the case of my goal, I will need to consistently eat clean and stay within my calorie range for my height and weight. I will need to include 5 workouts in my week and make sure I am staying as active as I possibly can with the rest of my day.

Step 4) What needs to change in your life for you to make these things happen?

This is the most important step! Be COMPLETELY honest about what it will take to make these changes. We have to take this step very seriously so that we can move from hoping for our dream to happen to MAKING our dream happen.

Ask yourself what has been keeping you from living your dream up until now? For me, I know I do not have an issue with eating clean or working out. It’s the motivation I need to take my game up to the level I need it to be. I know that I need to constantly find new motivation so that I do not plateau. Also, with a new baby, I no longer have complete control over my day. I have to make sure that I make clean eating and exercise a priority so that it is sure to get done.

Step 4) Plan The Changes

The next step is to figure out how you will make these changes. Here is what I have come up with for my goal…

 

For motivation, I have become a Beachbody health coach! I am so excited to be helping others with their fitness journey as their coach! As a coach, I will be doing challenge groups every single month which will definitely keep things interesting and the cool thing is, when someone gets Shakeology or one of the fitness programs I get to be their coach and help them all the way to success and beyond! This is my calling, and I’m so pumped I can’t stand it.

Also, I depend on accountability from Mary, Christine, Ritu, Heather, and Susanne who share their journey on this blog almost everyday. We have also made a a closed group on Facebook that I love being a part of. If you are on Facebook and would like to join us, just let me know and I will add you! If not, no big deal, there is still lots going on here at TKP. ๐Ÿ™‚

Step 5) Devise Your Fail Proof Plan!

Now, that you know your end point, you know what you have to do to get there, it is time to devise your fail proof plan! You may think you can just do this with no plan but I assure you the plan is a MUST! Even if you are totally motivated and ready to crush your fitness goals every single day……life is definitely NOT ready for you to crush anything. It will no doubt throw you unexpected curve balls all the time making staying consistent impossible. Staying consistent is CRUCIAL, so devise a plan!

Plan your goals to fit into your day NO MATTER WHAT. Make your plan detailed enough to where you do not need to think about what you need to do, but make it simple enough to where it is not overwhelming. On Monday, we discovered the things that we can do easily and the things that need to be included into a plan. Use your findings from that day to help you.

I know that motivation is my biggest obstacle. What is yours? Time? Energy? Lack of education? Figure out your obstacle so that you can break it down and move forward!

Here is my plan. Since I know lack of motivation is my biggest obstacle, I have made sure that I include things to keep me motivated throughout my day.

img_4053

Goal- To Lose 15 pounds by December 31, 2016

Monday-Saturday: Eat clean staying below 1600 calories daily, Beachbody workout as soon as Anna goes to sleep after morning feeding (I can no longer use a time as my cue, babies do not keep time haha). Walk around the block with my kids in the afternoon or short workout if raining. ๐Ÿ™‚

-To stay motivated, I will make sure to do my blog post and Beachbody Power Hour Monday-Friday right after my workout. I will lead MONTHLY challenges on this blog and social media. I will be an active part of the TKP Fit Community on Facebook daily.ย 

Sunday: Rest day, meal prep

Clean cheat meal ONCE per week ๐Ÿ™‚

Good luck everyone! I can’t wait to see your goals and plans to get there! Please share below. If you need help coming up with your goal or plan just say so and we will all help! If you would like more in depth, one on one support on a fitness and meal plan, give me a shout at ateal@outlook.com. I’m a coach now after all and would love to be yours!

Do NOT get overwhelmed! We are in this together. This will be fun and is our chance to make our dreams come true. ๐Ÿ™‚

Make sure to tune in Sunday for the next step. Day 8 of our 12 Days of Fitness!

 

 

 

12 Days of Fitness Day 6 -From Dream to Goal

Good Morning!

Remember the lists of dreams you made on Saturday? It’s time to work toward making them come true.

dreams

Day 6 – Make Your Dreams Come True!

We are going to set a goal to ultimately get us to our dreams. The way we do this is to start with one dream and think about what it will ย take to make it a reality. That’s all we are doing today. We are not overwhelming ourselves with all the other details. Today just choose one dream and write down what the first few steps to getting there would be.

For example, if your dream is to have more energy, you might write down “To have more energy, I must eat healthy, exercise daily, and get more sleep.”

If your dream is to like what you see in the mirror, you might write “to like what I see in the mirror, I need to first love myself as I am. Then I need to look at what and how much I am eating and how much exercise I am actually getting.”

State your dream and then jot down the first few steps to working toward it. Share what you come up with in the comments. If you can’t figure out how to even begin, share anyway so that we can help!

After you have written out the first few steps, set your goal. We are not thinking about how we will reach the goal yet (that’s tomorrow). Just set the goal and tune in tomorrow. ๐Ÿ™‚

Questions:

What is your dream you would like to come true first?

What are the first things that need to happen in order for that dream to come true?

What goal did you set?

12 Days of Fitness Day 5 – Learn!

Hey Yall!

Let’s take a break from writing today and learn something new. Knowledge really is power.

Day 5 – Learn Something New!

IMG_6129

I still remember the first day my passion for fitness began which is crazy because that was ย over 20 years ago. My mom had this 80’s workout TAPE that I found and decided to try. I will never forget those women with their big hair, headbands, leotards, and leg warmers haha. I had not been very active as a kid so the workout was kind of hard but I felt so great afterward. The front of the tape had said “Lose two pounds in one workout!’ I weighed myself and sure enough! Down two pounds! The kicker was the “in ONE workout” though, I was disappointed to see that the number didn’t go down two pounds every time. For some reason though, I actually began to do the workout tape everyday and was amazed at the changes my body went through! My formerly fluffy body was becoming firmer and leaner. This made me want to see if I could eat healthier as well. This was back in the “fat free” craze so I began reading labels for fat grams. If it had zero fat, I ate it. If it had fat, I didn’t. I lost a ton of weight but I laugh when I think about how many people I told that I had lost weight eating Sugar Smacks and Fat free vanilla cappuccinos from gas stations haha! They were fat free!

Since then my fitness journey has has had high highs and low lows. I eventually figured out that Sugar Smacks and vanilla cappuccinos actually were not the best fuel for me activities. BUT you have to start somewhere. The list that you made on Sunday, don’t question it! There is absolutely nothing wrong with that list. The ladies that comment here everyday, most of us have been on our journey for a while. But if you are reading this blog, have never made an attempt at fitness and you made a list, whatever is on it is perfect because it is the beginning of your journey. You have to begin somewhere and then grow from there. I know now that Sugar Smacks and cappuccinos are not exactly a great diet, but back then all I new was that I was losing weight and felt so much better than I did before. Even though it was a big bowl of sugar cereal and a big cup of sugar, it was still betterย (sadly haha) than the way I had been eating! And that is all a fit life is, consistently doing better than you were before.

So, let’s all learn something new from each other today. Please share the things that have made the absolute biggest difference in your fitness journey so far. If you haven’t had that experience yet, share something that you read or heard and found interesting so that we can talk about it. ๐Ÿ™‚

I love to learn new things about fitness and nutrition and often overwhelm myself with too much information. Here are the things that so far have served me well through the years.

  • For the same amount of calories, real whole foods satisfy hunger way more than processed fake food.
  • Muscle is a miracle. Adding some muscle to your frame gives you an amazing body, you are able to burn more calories even when doing nothing, and you even heal faster from illness!
  • If someone asked me what the single most important thing to change is, I would say that would be to drastically reduce sugar.

Questions:

What things that you have learned so far have been the biggest game changers in your fitness journey?

Have you read or heard anything interesting that you to share?

Do you remember the first day of your fitness journey?

I look forward to hearing what you have to share! This will be fun. ๐Ÿ™‚

12 Days of Fitness Day 4 – N.E.A.T

Hellooooo!

On the 4th day of fitness The Keen Peach gave to MEEEEEE……

A way to stay active called NEEEEEEAT…. ๐Ÿ™‚

Let’s move!

IMG_1298[1]

 

Day 4 – N.E.A.T

Let’s move today! N.E.A.T stands for non exercise activity thermogenesis. It’s all the things that you do to burn calories during your day that are NOT formal exercise. Washing the dishes, walking to the car, folding clothes, cleaning your house. All these things are forms of N.E.A.T. Making a point to increase your daily N.E.A.T is a super easy way to burn more calories throughout your day which in turn can help you reach your weight loss goal faster! Plus, I don’t know if you’ve heard, but sitting is the new smoking. We need to be as active as we possibly can throughout the day just to maintain our overall health!

Here are some ways to increase your daily N.E.A.T!

  • Park far away from the grocery store, mall, etc.
  • Deep clean your house
  • Place your laptop or computer on a high counter so that you are standing while on it.
  • Stand up while folding clothes
  • ย When sitting for desk work or school work, get up every thirty minutes and walk around or do some squats.
  • Yard work (Bleh!)
  • Be active with your kids
  • Wash your car

Questions:

What are the ways you can increase your N.E.A.T today?

How did yesterday go? What came easy to you? What didn’t?

If you didn’t get to do something that you had on your list, that’s perfect! We will be zeroing in on those in the near future. ๐Ÿ™‚

This has been so fun everyone! Thank you so much for participating and sharing! Tis the season to be fit.

 

12 Days Of Fitness – Day 3! Give It Your Best Shot

Happy Monday Yall!

I hope you all had a fantastic weekend. It was fun dreaming and sharing with you! Today let’s give it our best shot!

IMG_3173[1]

Day 4- Give It Your Best Shot

So today, we are going to take our list that we made yesterday and try our very best to simply do the things on it. We are totally winging it today, just making a conscious ย effort to do the the things that you know make up a healthier lifestyle.

But it’s Monday! What about a plan? We aren’t prepared!

Thats ok! And that’s the point. Today will show us the things that we can easily include into our daily lives and the things that we need to plan out. Big changes happen with small attainable goals. Today we are identifying exactly what those small attainable goals should be!

Here is what I will be winging today…

  • Eat real food staying under 1600 calories
  • Country Heat workout
  • Drink 3 liters of water (between my 3 liters of coffee haha)
  • Walk around the block with my kids

Good luck Peaches! Happy winging! ๐Ÿ™‚

 

12 Days of Fitness – Day 2

Happy Sunday!

Day 2 of 12 Days of Fitness!

Day 2- Write Down All The Things You Already Knowย 

Today, make a list of all the things that you already know about living a healthy lifestyle. Don’t worry about if it is right or wrong. Just right down all the things that if you had no way possible of educating yourself and absolutely had to begin living healthy to save your life you would implement.

img_41301

Again, DON”T WORRY ABOUT IF IT IS RIGHT OR WRONG. Just make a list and keep it with your list of dreams. Then tune into tomorrow for the next step!

Enjoy the rest of your weekend everyone!