{Day 13} Dedication. Consistency and Focus!

I know first hand consistency is really hard. I understand it from a personal point of view.  When I was competing consistency was a major requirement. Click here to read this article. I also understand this Affirmations for children I can do whatever i focus my mind on {Day 13} Dedication. Consistency and Focus! from my clients who get ready for big events — weddings, vacations, reunions, fitness competitions, etc and then go back to being inconsistent. This yo yo effect makes losing weight that much harder.

A well thought out fitness plan will go a long way in helping you to reach your goals. To achieve consistency, you will want to think about the types of exercise that you can do on a regular basis. A consistent workout regimen reduces stress and increases your mental well being. When you work out regularly, your body releases endorphins that enhance your mood. Sticking to a regular exercise regimen will keep you to feel revived both physically and mentally. When you exercise with consistency, your muscles will develop gradually and the body that you always dreamed about will materialize.

It’s also important to design a training program that fits your lifestyle and can be followed consistently without upsetting other areas of your life. Make sure your fitness goals aren’t so aggressive that you have don’t have time to train or are constantly running short on time that you don’t finish them. Be honest with yourself regarding how much time you have to work out. Personally I hit the wall at about 1:15min.

If you are unsure about how to put together a program hiring a coach will help with developing a customized a plan that fits your needs and lifestyle. Click here to see a list of services that I offer that may be of assistance to you.

There are three main components in any healthy lifestyle program that help you to build lean muscle, lose weight fast and lose body fat.

  1. Strength training — increase your lean, tone, body mass, thus giving a better shape to the body and increasing metabolism. Review the strength training day.
  2. Cardio — help you burn some extra calories that will lead to fat loss. More cardio doesn’t make up for bad behavior or if you missed a day. Just do your normal workout. Review cardio day.
  3. Nutrition — this is the hardest for most people. As we talked about on nutrition day, it’s about moderation and making this a lifestyle and not a diet.  Review nutrition day.

I want to spend a little more time on nutrition as this where the rubber meets the road. If you are awesome with your workouts but a mess in the kitchen you will struggle with losing weight. The biggest factor that cause you to fall of the deep end is the lack of convenience. Convenience is a big factor that effects the consistency of eating the right foods.  We’ve discussed preparing your own meals ahead of time. This will eliminate the excuses of stopping off at a fast food place because you have nothing to eat. It will eliminate the excuse for skipping a much needed meal. You can purchase a protein powder, a meal replacement packet, protein shakes in a can already mixed, and protein bars. Again these help eliminate any excuse for not getting the proper nutrition your body needs. I would still rather you eat whole foods, but something is better than nothing at all.

Train hard, train smart and train consistently. This is the only way I know how you can win the weight loss game.

There is no secret routine, there is no magical number of reps and sets. What there is, is confidence, belief, hard work on a consistent basis, and a desire to succeed. ~ Unknown

 

With fitness slow and steady wins the race, don’t come out of the gate so fast that you burn yourself out. That is one of the reasons why this course is 30 days long it’s to help develop consistency.  Remember there is no short cuts to fitness, despite what you might hear.

Today’s challenge

  1. Write down where you struggle with consistency — cardio, strength or nutrition. Name 2 things you can do to help improve that
  2. I am a very visual person. I hope you are too. So.. find motivating picture that visualizes your goal and post it somewhere that you have to see it every day. I also like post its. I post my goals all around the house so that I’m consistently reminded of what I’m working towards.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch

 

 

{Day 3} Gotta Have Goals!!!

Every client I work with I always ask what are your goals. What are we working towards. I typically get 2 types of response.  They either know their goals and can rattle them off gaolblocks {Day 3} Gotta Have Goals!!! or they look and me and say hmm what do you think I need to work on. When I hear the lather response I’m always taken a back. My feeling if you are seeking advice from a fitness professional you must have a goal. I can certainly help you fine tune them, but I’ve found that when you work toward a goal that isn’t yours you aren’t as passionate achieving it. Setting goals sometimes requires you to deep dig look in the mirror and really ask what you want.

So. today’s challenge is about setting SMART goals. I want you to think of goal setting as creating a road map for where you want to go. Imagine if you wanted to go to California. Would you get in the car and just drive, no.. you’d make a plan. You’d figure out do you drive, fly or some other mode of transportation. You’d map out where in California you were going and then you’d figure out when you’d want to go and for how long.  I want you to keep this analogy in your head as we dive into goal setting.

When clients set goals I typically experience two things.

1. They aren’t measurable, I hear something like this

  • Tone up
  • Get cut you know shredded
  • Lose my tummy
  • Firm up my J Lo (okay that’s my goal =))

2. They aren’t realistic

  • I’m going vacation in 2 weeks I want to drop 20 pounds
  • I want to put on 5 pounds of muscle while I’m training for a marathon
  • I’m going eat less than 1000 calories to drop weight fast

So.. when you set goals it doesn’t have to be this HUGE over the top goal. Now I’m not saying don’t set challenging goals, but set goals that you will be able to see and have some success.

We all have goals that we are trying to achieve, but are you setting SMART Goals. When you set SMART goals you are more likely to achieve them.  SMART goals are written in such a way that anyone who reads them can see what you are trying to achieve.

Here is what I’m talking about:

Specific What do I want to accomplish?
Measurable Criteria for measuring progress toward your goal
Attainable Goals are realistic and can be achieved in a specific amount of time and are reasonable.
Realistic You are both willing and able to work toward achieving this goal.
Timely Goals have a clearly defined time-frame including a target or deadline date.
Examples I will be able to do 10 pushups from my toes by January 31st.
I will bring my lunch 3 days on Mondays, Wednesday and Thursdays for the month of February.
I will do cardio for 30 minutes 5 times/week on Sundays, Tuesdays, Thursdays, Fridays and Saturdays.

Is this starting to make sense?? So.. Day 3 Challenge as you can image is to set goals for this 30 day challenge.

  • They should begin with I will……
  • Now if you are feeling aggressive let’s set some goals for the next 60 and then 90 days.
  • I write a lot about goals so here are some additional reading about goals that may help you.
  • If you are stuck reach out! That’s why I’m here.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight

Stay tuned.. tomorrow I will give you the building blocks of good nutrition.

Resources:
Hold Yourself Accountable
5 Ways To Successfully Reach Your Weight Loss Goals
Excuseville
Hairy Eyeball of Truth

 

 

 

 

 

 

 

 

 

Can You Have Work And Play?

MP900401084 Can You Have Work And Play? Today is all about how we can mix work with play. What an interesting concept!! This is so timely because one of my mentors told me I needed to CHILL out! That I was working to hard and needed to find a way to mix business with pleasure. That comment made me take a big step back!! I didn’t know where to begin, so this blog posting is quite timely.  I’m going to treat this blog post today like an interview. Kim I want to you close your eyes and visualize your perfect day.

  1. How would you spend it? I’m a sucker for the ocean. Ideally I would love to wake with the help of an alarm clock. I would go outside and with a hot cup of coffee and just take in the morning. I know that they say you shouldn’t read the paper, but it helps to ground me. I find that when I read the paper it’s not about the fire, murders and bad things, I really gravitate towards the human interest, science and okay a little entertainment news. The main thing is really all about just sitting out and breathing in that ocean air.  Once my morning is complete I’d head out to the gym. Then I’d head back and start my work day. Once my work is complete I’d head back outside and watch the sunset — I love watching the colors and how they vary from day to day. Ibeach chair Can You Have Work And Play? t’s just so fascinating to me.
  2. With whom? I envision myself surrounded by friends who share my vision, make me laugh and push me to better than I think I could possible be. Of course my husband would be with me, but we both know that if we spend to much time together it would make us crazy –LOL =)
  3. Where would you be? As I’ve mentioned I LOVE warm weather!!! Ideally I’d be in a place that I can be outside enjoying warm weather. With that said, I could be somewhere where I wear a light jacket or fleece, but certainly not wearing a hat, scarf and gloves!
  4. Would you be working, playing or both? My day would a combination of both. One of my clients said it best everyday would be a Saturday! You know where you might have some things to do in the mornings, but then the rest of the day is YOURS!!! The challenge as I mentioned earlier is to just relax and not feel IMG 0809 Can You Have Work And Play? like I need to ALWAYS be moving!
  5. What does that smell, look and feel like? They say that if you are doing something you love you are in the “flow”. My goal through this blog challenge is to really discover “my flow”. Over the past few years, I’ve done stuff for money. Now..I want to pay attention to what I do that makes me get into the flow. So.. my day looks and feel relaxed, I’m not anyone’s else time schedule or agenda. I’m working on projects that make me happy and while I’m working on them I lose track of time. The part of my day is really make sure I have blocks where I’m not watching the trying to squeeze in project into bits of time. I truly believe that’s what hurts my flow. As I lose my rhythm and its hard to get it back.

Kim, now that we got the personal thoughts of your day, let’s talk about your business.  Contemplate how a business fits into your perfect life.

  • What kind of work do you do? My business is a  combination of online and telephone coaching. I’m also working on creating easy to make clean eating recipes. One of the outcomes of my business is also recommending and sharing products that would be beneficial for my clients.
  • Who are your customers? My clients are busy moms and working women over forty who are looking to get their groove back.
  • How much time would you spend in your business? In any given day, I would love to spend happy face Can You Have Work And Play? 4 hours working in my business and another 2-4 hours working on my business. Now here is the distinction.  In my business is doing the hands on work, actively coaching clients, writing programs, responding to emails, putting together information products, and marketing my business. Working ON my business would be meeting with business partners, attending conferences, marketing, attending networking events.
  • What hours would you work, ideally? I find I’m most awake between 11 and 4 and then get another burst around 8pm.  Slide11 Can You Have Work And Play?

joinsblogchallenge125x125 Can You Have Work And Play?

Back To School Fitness Challenge

backtoschool Back To School Fitness ChallengeHere we are can you believe we are already fast approaching the end of summer. You said you would get in the best shape of your life once Memorial Day hit and then again on the Fourth of July and here we are again fast approaching Labor Day and you are no closer to your goals. I don’t say this to make you feel bad, I say this because just like me you’ve looked in the mirror and you said to yourself one of the following statements.

  • I’m ready to feel better from the inside out
  • I’m ready to step out of your comfort zone to make a change
  • I’m ready to find a plan that I can FINALLY stick with

I AM READY TO GET YOU THERE!!!!

SEPTEMBER “BACK TO SCHOOL” CHALLENGE

GOAL: TO Create healthy lifestyle changes that WILL last!!!

***BY ELIMINATING:
-unhealthy habits
-bad food choices
-unwanted inches and lbs
-relying on caffeine and artificial stimulants
-unhealthy cravings
-inconvenience of meal prep and planning

***THIS CHALLENGE Includes:
-challenge launch call
-weekly check-in
-meal guide
-workout guide
-online community support
-eating out guide
-healthy recipes

***Challenge runs from September 8th -October 5th
***CASH PRIZE for best transformation. Before/after photos must be submitted.

I’m ready to take the challenge.


Beach Week Day 4

MP900321065 Beach Week Day 4 I hear from so many about salt intake and worrying that they are taking in too much. Recent studies recommend that you should be sticking to around 2,300 mg a day. You shouldn’t be eating salt without restraint— focus on limiting salty processed or restaurant food. Also reduce use or stop your use of the salt shaker. Be sure to eat plenty of potassium-rich fruits and vegetables to balance sodium in the body—but you also shouldn’t be obsessing about keeping your salt intake super low. Your body needs salt to function.

March Fitness Madness

I love this time of year. It signals that warmer weather is coming and the National college basketball tournament is starting. Good friends and I have been playing MP900426565 March Fitness Madness along with the March Madness brackets for years. It’s so fun guessing who’s going to be the Cinderella story and what sure thing team will fall first. The first weekend of the March Madness tournament I”m glued to the TV with my bracket sheet. My husband tells me I need to get new school and  look my tournament brackets on my phone or ipad, but I like paper. I like highlighting my winners and crossing on my losers with black marker.

This who event got me thinking what if during the March Madness Tournament — we got fit.  Each day during the tournament I’m going to post a fitness challenge. Of course you will accept the challenge and you will post your comments here or on my Facebook wall.   We’ll create a community of support cheering you to meet your fitness goals.
The March Fitness Tournament starts Tuesday, March 19th and end Monday, April 8th.  Check back every day for a challenge!!!

Oxygen Cover Model Turns to Isagenix For Her Best Figure

Late last year, Angelike N.’s world shifted in almost every sense.

She had a baby. Her father passed away from a sudden bout of cancer. She accepted a promotion and relocated with her husband to anmarchcover 225x300 Oxygen Cover Model Turns to Isagenix For Her Best Figureother state.

So, when Oxygen magazine came knocking to see if she could get into peak condition for the cover of their March 2013 issue in just a month, it would have been easy for her to turn it down. Thankfully, she knew preparing for another Oxygen cover would be easier this time around because she had Isagenix®.

“Before a child, I used to prep and carry my food everywhere. I was a ‘chew your food’ athlete and did too much cardio and weight training,” admits 34-year-old Angelike of North Carolina. “It was a difficult lifestyle to maintain and it was made even more impossible when you have to carry a diaper bag, a stroller and manage a full-time executive career. Isagenix changed my life.”

“I trusted my Isagenix products,” continues Angelike, who started using Isagenix when her daughter Ella was six weeks old and kicked it into gear in September. “I honestly feel like the products did most of the work since my schedule was very haphazard and unpredictable.”Between late board meetings, driving long distances to support her 19 team members and working from her home office, Angelike was able to cobble together a consistent cardio and weight training regimen that included key Isagenix products such as Ionix® Supreme, Want More Energy?®, IsaPro® and IsaLean® Shakes. She skipped the boxed lunches in board meetings and on planes and opted for IsaLean Bars or an IsaLean Shake instead.

When she stepped on set for her big photo shoot with Oxygen magazine, she felt better than ever.

“I was really proud and that’s the first time I could really say that,” shares Angelike. “I was proud of all of the components of truly being ‘healthy’ coming together and shooting in my best form ever, especially after bouncing back from having a child and all of the adversity I had faced.”

Her passion for Isagenix products has caught on with her husband, mother, in-laws, and other friends. And, though she initially said “no” to creating a business because of a “lack of time,” the 2-Star Golden Circle and her husband have earned good money…even having no idea what they were doing.

She could have earned money through lucrative sponsorships with other supplement companies, but it’s never been about the money. When she’d turn over bottles and notice scary ingredients that were unhealthy, she’d turn the companies down flat.

“I just wasn’t willing to make those compromises for the sake of vanity. This is about your health,” says Angelike.

Now, as she reflects on her journey with Isagenix, she says she hopes her experience will shine a light of hope for others facing tough obstacles.

“I know people are on their knees every night praying for better health, financial freedom or freedom from their bad habit,” says Angelike. “I feel like somewhere down the line, I’ll be able to help someone else going through turmoil; to help lift them up, edify them and help them get the fight back against the things that life throws at them.”

Do You Have Discipline?

Today is all about instant gratification, if we don’t get results in a short amount of time when give up.  To survive 2013 and get MP900442363 300x199 Do You Have Discipline? lean you will need discipline. Do you have the discipline it takes to make your dreams come true?

Discipline – “Today I will do what others won’t, so tomorrow I can accomplish what others can’t” – Jerry Rice. I just love this quote. Do you have your goals written down? Are they in a place where you can see them and get you fired up to take action?

Inspiration – This is what keeps you going. What inspires you to dream. I create a vision board every year and place it at my desk so that I can see if over and over again.

Sacrifice – What are you willing to let go of to make your dreams come true?

Coach – Do you have someone to help you? Someone who can give you advice and guidance when you are feeling stuck? Someone to share your highs and your lows.

Intuition – Get out of your head and do what you need to move toward your goals.

Plan – Remember the old proverb — falling to plan is planning to fail. You want to be successful with anything you need to plan. Set up your action plan and move forward.

Laser focus – Do you believe you can? Do you have the strength to stand up to the naysayers and all the negative Nelly’s

No Excuses – Are you will to put your excuses aside and make this happen? One of the best books I’ve read about this is Wayne Dyer’s book  Excuses Be Gone.

Energy – Do you have to energy to stay the course. Do you have the energy to say no to treats, the energy to get up consistently in the early AM to get your workouts in?

If you are ready to be DISCIPLINED in 2013, join me and my fitness mentor, a special guest on Dr. Oz and Oxygen cover model will coach you during your first 30 days to help you achieve your 2013 fitness goals. Click here to learn more.

Do You Have The Slight Edge?

This is a scene taken from Coach Carter. I saw that movie years ago, but forgot about this scene until I was at recent seminar.  This scene struck such a cord with me!

I remember back in 2001, I was working my ass off for a company, I was traveling, working crazy hours and my workouts and nutrition were none insistent. I survived off of what was in the vending machine (ps. it was subsidized so you could get a ton for $1.00) and scarfing down leftovers from vendor meetings. Then I’d be too tired and way to hungry to cook anything so it was whoever could deliver the fastest. Plus with all my travel heading to the grocery store was a joke, because anything fresh would go bad. Does this sound like any of you?

I tell you this so you understand that I get it! I didn’t always live the “clean, healthy” lifestyle. I tell you this because I want you to know that I can help.

I was like so many of you. I was stressed, overworked and not living the life I wanted to live. But I woke up one day and said enough is enough! Is this my life. My pants don’t button, I’m always tired, my skin looks like hell and I just don’t feel good.

Are you willing to give me 30 days? Can you commit to 30 days of small daily consistent action? If you are shoot me an email or leave me a comment below and we’ll take it from there.

No Fail Resoution Tips

The first week of the new year is almost over. How are you doing with your resolutions? Are you still making them? If your MP900402666 300x199 No Fail Resoution Tipsresolution this year is to lose those last 10 pounds or to get into or back into shape I have a few tips that may help you get there this year.

  1. You need a strategy — just hoping and praying isn’t a strategy. Think of your fitness plan as planning a trip. Would you just hop in the car and hope you end up a destination. No.. you would punch it into your GPS and follow the route. Getting back into shape and losing weight is the same thing! Your action for right now is to say — I am going to ________. I’m looking for an exact number, if its not exact you can’t measure how you are doing.  For example, by February 17 I will lose 10 pounds or I will run/walk 1 mile each day for the next 30 days.  So.. what’s your action item to get you toward your end goal?
  2. Yes, write it down — you have you strategy, it’s not good enough to have it in your head, you need to write it down and put it someplace where you can see it each and every day! I recommend you tape it in multiple locations — your bathroom mirror, your nightstand, your refrigerator, your car’s sun visor, your cube at work. The more you see it the more you will be reminded of your goal and your actions will start to reflect where you want to go. Your action item — write your goal for the next 30 days and put it in multiple locations.
  3. Don’t go hungry — when people start to diet the first thing I hear is I’m going to skip meals. Nothing makes me more crazy than when I hear that. Okay the other thing that makes me crazier is when I see people walking/running on a treadmill and holding on for dear life. Unless you came in using a walker or a cane there is no need to hold on. Pump your arms and use your core! Off my soap box, now back to meals. You must fuel your body every 2-3 hours.  You must keep blood sugar levels even, this is what signals the brain for food. The more even your blood sugars levels the less likely you are to go on a bender. Think about this.  How many times have you skipped lunch and then headed home after work and just ate everything sight or you planned on eating the right things and your hungry mind took over.  I know that never happens to you guys. =) If you are reading this and its been a few hours –EAT SOMETHING! Your action item — what snacks can you put in your desk drawer or in the car that you can eat?
  4. Get support — You can’t do this alone! There will be times when you need a shoulder to lean on, a kick in the pants or just an ear when you need to vent. Ask someone to be your accountability partner. When you have this person you are less likely to fall off the wagon. I highly recommend you find that friend, co-worker or whomever that isn’t afraid to be hard on you.  Your action item — find and ask someone to be your support person?
  5. Share your goals with the world — The more people who know what you are doing you are more likely to do it. No one wants to look like a fool. In this new world of social media — post your goal(s) on your Facebook wall, tweet about them on Twitter.  You’d be surprised how much support and encouragement you’ll get from others who maybe trying to reach the same goal or this is where you may find your accountability partner. Your action item –post your 30 day goal on your Facebook wall, tweet about or tell someone in person.  You can even leave your comments on my blog! I have no problem being that kick in the rump!
  6. Pick one thing to change — Many of you feel you need to change EVERYTHING right away. I’m all for that BUT… if you aren’t that kind of person. Don’t do it!  I recommend you pick 1 habit this week and work on changing that. If you are addicted to diet soda — work on reducing the number that you have in a day or go cold turkey.  Action item — What is the one thing you will change this week?

With these 6 tips in hand do you feel like you have a nice blueprint to help you forward towards reaching your fitness goals this year? If you would some formalized help. I still have a few spots open for my F.R.E.E 30 day wellness coaching program. Just shoot me an email to learn more.  I really want to know how you are doing. Leave me your fitness goal in the comments below.