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. 🙂

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

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Day 7 &8 – Devise A Fail Proof Plan! 

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. 

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. 🙂

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.

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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. 🙂

-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. 

Sunday: Rest day, meal prep

Clean cheat meal ONCE per week 🙂

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. 🙂

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

 

 

 

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…. 🙂

Let’s move!

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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
  •  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. 🙂

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!

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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  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! 🙂

 

The 12 Days of Fitness!

Hello Friends!

It’s fall!!! And I am hugging myself every morning. I have a new baby, I have my energy back as well as the ability to bend over, Once Upon a Time and Dancing With the Stars are back on TV, and everywhere I look there is pumpkin spice everything. I am actually not a fan of pumpkin spice BUT when I see it I know that the air will soon be crisp and my favorite time of year is here!

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So to celebrate, I am doing 12 Days of Fitness here on TKP. Kind of like the 12 Days of Christmas but for fitness, get it? 🙂 It will be 12 steps toward feeling good this fall.

Starting Saturday October 1st, I will be sharing one easy step toward fitness each day. This will be fun. The first step is to simply daydream of a new and improved you!

I hope you follow along and maybe even take the steps. It’s only 12 days! Who doesn’t want to feel good in such a good season?

Tis the fitness season yall!

 

 

Life With 2 Kids, Volumetrics, Body After Baby, and My Love For Fall

*Note- I have been trying to finish this post for days now. I apologize in advance for any grammatical errors or things that just don’t make any sense haha. 

Hellooo Peaches!

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Well there has certainly been some changes around here. I finally have a moment to catch you all up on what’s been going on!

Anna Kate

Anna Kate Teal was born at 10:37 pm on September 12, 2016. She is wonderful and beautiful and just perfect in every way. I feel like a big idiot for ever thinking that I couldn’t possibly love another child as much as I love Ryan. I am amazed at how much love my heart can hold. I love her just as much as Ryan and feel so blessed to have two beautiful children. Every morning since Ryan was born I have been in complete awe. I look at him and feel that I have my own personal Grand Canyon or Niagara Falls to view daily right in my own home. Now I have two Grand Canyons. I am amazed at God’s creation and master craftsmanship.

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Life Lately

A WHIRLWIND! Anna will be 2 weeks old tomorrow and time has absolutely flown! We have had tons of visitors to see the baby which I have to say I find wonderful. I was so miserable the past few weeks of my pregnancy I pretty much stayed in my hole and only came out to go grocery shopping. It’s been so nice seeing everyone and catching up and just acting like a human being in general haha! Also, I feel amazing now so I have been buzzing around the house between Anna’s feedings getting all the things done that I was too lazy to do pregnant. Bending over is so easy! No acid reflux or feeling like I am going to bust! So between taking care of my 3 year old and baby, visitors, housework, and trying to sleep my day is full! I am not able to work out yet because it’s only been two weeks but I honestly feel like I am more active now than I ever was in my third trimester even with my workout haha! It feels so good to have energy and be able to move!

Volumetrics

Volumetrics is the diet that I am currently on in my little adventure to try 12 diets in 12 months. I have to say this diet is really easy to stick too! I have been able to stick to it through my stay in the hospital and even with the chaos of newborn life. I don’t even watch calories or anything. I just make sure that every time I eat I choose low calorie things like chicken, eggs, egg whites, apples, veggies, almond milk and V8. I have been consistently losing and haven’t really had to think about my diet much. So I totally recommend Volumetrics for the new mom!

My Body 

Those of you who have children know how GLORIOUS you feel right after having a baby. Sure, you just gave birth, you’re still a little slow, but the lack of acid reflux, lethargy, and baby/fluid weight brings a feeling nothing short of ecstatic. I just want to hug myself everyday haha. I have a new beautiful baby in addition to my already beautiful child, I feel amazing, and IT”S FALL!!! My absolute favorite time of year! The coming of fall totally compounds all of my already awesome things happening in my life! YEEEEEEEE!!!

As far as weight goes, I have lost 24 pounds in 2 weeks which is pretty fantastic. The first 15 was in 3 days. So weird. But I still have 16 pounds to go before I reach my pre-pregnancy weight. That’s ok though! I know it’s strange but every time I have weight to lose there is a part of my that gets super excited. Like I have a lump of clay in front of me just waiting to be molded. It’s actually pretty cool!

I’m going to go ahead and share this because I have yet to see it anywhere on the internet. I KNOW some woman out there has to be experiencing the same thing. I keep seeing all these almost flat bellies on on Instagram just a week or even days post pregnancy. While I am glad for them (and envious), this was definitely NOT the case for me with either of my pregnancies. Here is the SLOW deflation of my bump so far. At 4 days postpartum I still looked a good 6 months pregnant. At Day 11 the bump was a good bit smaller but definitely still a bump. This morning was Day 14 postpartum and it’s a little smaller but I still have a good while to go before I have my pre-pregnancy tummy back. So, if this is your story, just know you are not alone.

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Top left: 38 weeks pregnant. Top right: 4 days postpartum. Bottom left: 11 days postpartum. Bottom right: 14 days postpartum 

 

That’s pretty much what I have been up to in my “maternity leave” from TKP. I am so glad to be back! I have missed hearing from all of you and hope you are well. Please tell me what you have been up to and what’s been going on. How is fit life? Do you love fall as much as I do? How long did it take for your tummy to return to normal after your pregnancy?

Have a great day yall! 

Questions:

What’s been going on? 

How is fit life?

Do you love fall? Not love fall?

How long did it take for your tummy to return to normal after pregnancy? 

Colossians 3:12

Happy Sunday!

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