Fab Fit Squad

Review of Last Weeks Goals:

* I will update my Falmouth Road Race training schedule
* I will review my Tri Fitness training and see how to improve
* I will read 1 chapter in my wellness coach manual
* I will make an appt with my training buddy to practice coaching
* I will update the Fab Fit Squad blog 3x/week
* I will take 1 yoga class/week

This mean completed
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Throughout this year, I have been periodically posting about training for the Trifitness competition. Well — I DID IT!!! I just got home off the red eye and had to tell you all about it. 1st let’s recap what the event is all about.

1. Grace and Physique — you are judged on your body conditioning and grace walking in 5 in heels
2. Obstacle Course-- only 24 women can do this course in less than 1 minute. My 1st time through, I did it in 88 seconds. The back half of the course is pure SPRINTING, OMG I thought I was going to die. But was so proud of myself of fighting through!!! Can you say mental stamina. Let me paint the picture. It was 106 in Nevada!!! You are hydrating like crazy, so that you don’t have a heat stroke or cramp up due to dehydration.
   • 10 foot Wall
   • Running Grid
   • Incline/Decline Monkey Bars
   • Balance Beam
   • 15 foot Cargo Net
   • Shuttle Run
   • 3 Low Hurdles
   • Steeple chase jump
   • Under and Over Bar

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Source: About.com

I am in the process of completing my wellness coach certification and during this process you are to create your own wellness vision so that you can better understand what its like to create one and how to guide your clients in the process.

So you may be asking what is a wellness coach?  Wellness Coaches not only support your fitness efforts, they help you understand and take steps to embrace and maintain a healthy lifestyle.

The crux of understanding how to embrace and maintain a healthy lifestyle is painting a picture of what your life would look like and how would you feel when you achieved your healthy lifestyle.  While painting this picture you will also look at what is YOUR motivation, not someone’s for achieving this lifestyle and what steps are you willing to take to make this picture become a reality. The vision helps you think about how you are going to motivate yourself to achieve your wellness vision.

Here is my 3 month wellness vision.

• To fix my muscle imbalances so that I may stay active for a long time
  • What is motivating to achieve this goal. I’m (like it or lump) getting older and still want to be as active as possible
  • My main obstacle is finding the time to take care of myself– yes you read that correctly. I struggle with that life balance, taking care of myself versus the needs of my clients, business and family. Just like you I will and can find plenty excuses to do other things, like train my clients or work or things around the house. Yes, as much as I love working out I too struggle with this.
  • My strategy around this is to put my workouts in my calendar and make an appointment with myself, this isn’t an option.

The key to achieving my wellness vision is to break my vision into small digestible goals. I will break them in what I want to achieve in 3 months and the steps I will take weekly towards achieving my goals. If you notice my goals are SMART goals. Specific, Measurable, Attainable, Realistic and Timely.

Specific = My goal is phrased in a way that answers these questions — Who, What, How, When, Which, Why and Where

Source: Beginner TriAthlete.com

Measurable = This is how you are going to measure progress and action towards your goals
Attainable = This is where I look to you want to challenge yourself, but if there set your goals too high you may lose interest in attaining them
Realistic = The goal needs to be realistic for where you are, as stated above it should challenge and motivate you to keep moving forward, but should not kill you to achieve your goal.
Timely = You need to set a timeline, a goal without a timeline is just a dream.

3 month goal

1. To compete in the Women’s TriFitness Competition on July 10th
   
   • I will focus on the areas of the competition that I am weakness
   • I will bench press 3x/week
   • I will do the box jump 3x/week
2. I will be able to complete 10 squats with weight in good form
   • I will begin doing corrective exercises 3/week
   • I will take a yoga class 2x week to increase my flexibility and stability
3. I will rid myself of sciatica pain
   • I will make an appointment for the week of July 12th to meet with Aaron Brooks, posture specialist
   • I will stretch for 30 minutes a day
4. In the off-season, I will not exceed 10 pounds above my contest weight.
   • I will stick to the 7 day sugar shutdown program devised by my coach. This will help me with my sugar cravings, yes I do CRAVE sugar
   • I will workout 5 day/week by doing a combination 30 minutes of cardio and 30 minutes of weight training

Weekly Goals:

• I will update my Falmouth Road Race training schedule
• I will review my Tri Fitness training and see how to improve
• I will read 1 chapter in my wellness coach manual
• I will make an appt with my training buddy to practice coaching
• I will update the Fab Fit Squad blog 3x/week
• I will take 1 yoga class/week

Each week, I will keep you up to date on how I progress on my wellness vision. Need help crafting yours. Let me know.

After all, computers crash, people die, relationships fall apart. The best we can do is breath and reboot. — Sarah Jessica Parker (Carrie, Sex and The City)
I live in the Northeast and we just another dumping of snow and I got to tell you its been a long hard snowy winter and I am ready for relief.  It’s time for me to reboot.
Spring is just weeks away and I need to focus and get my head into the game here are 5 things that I am doing to reboot. 

1. To relax — I am listening to FUN non-work related audiobooks, and as someone who takes public transportation it makes it so much more fun. Right now I am listening to the Shopaholic Series and boy is it entertaining.
2. New workout music — I just download a ton of new music to keep me moving during my workouts. Oh yeah, I hit the 1000 song mark on my nano!  Seriously, when I bought the thing I was like 1000 songs, that SO many song, I’ll never fill it. Oh well.  Never say never as my Mother says.
3. Food log — when I am training I track everything I eat. Now that I don’t have a show tracking my food has gone by the way side.  I will start to track my food.  The online food diary is fitday.  It tracks, your macro-nutrients, calories and exercise
4. Put it in your calendar.  I am putting all my workout in my calendar so that I will keep on track and not say that I will do it later.
5. Get organized — I am a clutter bug and I am making strides to de-clutter my home.

Here’s a bonus, I have 12 months to complete my well coaches certification and I am going to not take the full 12 months, I will take the written test in 6 months, and complete the second and third step with 3 months.
image source: http://www.bytemark.co.uk/media_file/image/40/base/reboot-type.png?1206018409

Have you ever started something when you had a million things on your plate and then you failed miserably?  Fess up.  I have.  This past fall I took on competing in the Fitness America show in Las Vegas, a 13 week wellness coaching course, launching a Fab Fit Squad and oh yeah, my 9-5 job! I didn’t position myself for success, I overwhelmed myself and just shut down.  Has that ever happened to you?  I watched this video recently and it just jump started me on all the goals that I have set for myself.  I hope you enjoy it.

This afternoon, I am meeting some friends that I made competing.  The friends I have made competing are amazing women, they all set goals and do whatever takes to meet them. We are meeting for lunch today on a snowy Saturday afternoon to talk about our goals for the next year.

My big hairy audacious goal (BHAG) next year is to compete in an Women’s Tri Fit Competition.  I have wanted to do this since 2005 and now I am taking the steps to make my goal come to fruition.  This year will be detailing my progress toward this goal, the training methods, mental focus and how manage this with trying to have a life.

For me the journey begins NOW!!! Tell me when does your journey begin?