Wednesday, September 9, 2015

Fit 230 Five Steps to Success, Healthy Snacks, Challenges

Set yourself up for success a simple five step process, more recipes for healthy snacks, and challenge programs are they helpful and motivating or not?

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MOTIVATION 

Set Yourself Up For Success 

Resolutions aren't just for a new year. You can make them anytime of the year and anytime you want to achieve a goal. I'm going to give you a simple 5 step process to set yourself up for success! Its easy, effective and very practical. These few steps will help you make the changes that you know you need to make in order to take your goals seriously and bring new happiness into your life when you finally achieve them! Let's start!

STEP 1: ACKNOWLEDGE YOUR ACHIEVEMENTS

Take a few moments and reflect upon the past 12 months. Think about the high points and low points. Spend at least 5 minutes reviewing your past achievements.

Then write down your answers to the following questions:
  1. My biggest achievements in (last year) were ------- 
  2. Some of the things I wanted to achieve but didn't are …........ 
  3. What stopped me was …........ 
This is also a great motivation exercise! When you list some of the things you have accomplished, you realize that goals are achievable and not so scary!

STEP 2: CREATE YOUR FUTURE

As you sit here, contemplating the year ahead, realize that many of the things you do want in your life CAN happen. IN the Fitness Makeover motivation workshop we discuss recognizing whet you can and cannot control. It's important to know for stress management as well as daily task management.

Cut out three paper circles (or take three index cards) and label them:
  • same 
  • better 
  • best 
These are your “film reels.” Now think about the year ahead and what you really want out of all the areas in your life, relationships, career, money, personal growth, health, family and friends, social life and your physical environment. Then assign your wants and goals to your film reels.

For example:
  • In the next year, I would like these areas to be the same-family, friends, home environment 
  • In the next year, I would like these areas to be better-social life, health/fitness activities 
  • In the next year, I would like these areas to be the best-relationships, career, personal growth 
Now write the script for that film. Paint the picture of yourself in those situations.

STEP 3: MAKE IT FEEL REAL

What you imagine is a powerful precursor to success. Your subconscious mind is always working! This aspect of mindset is vital to your success. Again, in the FitnessMakeover Motivation workshop, We go into great depth on how the subconscious mind works and controls many of your actions. Of course, you'll also find information on this and ways to reprogram your subconscious mind in the book, Mindset Makeover.

Because what you think creates your reality (whether right or wrong), your next activity is to create a Vision Board. Simply go through some magazines and cut out pictures that visually represent what your achievement looks like, feels like, smells like, and sounds like. Pick out images, colors, words, and patterns that best represent your most important dreams and achievements for the year ahead. Then make a collage of your pictures. Reflect upon these and really get in touch with how success feels and what it would be like to achieve your dreams.

STEP 4: PREPARE YOURSELF FOR THE JOURNEY 

Whenever you instigate any change, you create resistance. After all, it's so much more comfortable sitting in the comfort zone isn't it? Your body and mind tend to follow the path of least resistance! But if you want things to be different, if you want your body to change if you want your habits to change, then you're going to have to make changes!

Writing helps solidify your desires for action. In each step, you've taken to some sort of writing to aid in your journey. So, now, in a journal, draw three columns going across the page and title them:
  • the change......
  • the obstacle.....
  • the solution.....
In the first column, list the changes that you will need to make to bring your newly written aspirations into reality. In the second column, write any obstacles and finally, brainstorm and come up with some solutions in the third column. When there is a will, there's a way! If you have a hard time with this exercise, imagine that these are your best friends goals and you are helping him/her with this section.

STEP 5: PRIORITIZE AND GO FOR IT! 

Now it's time to summarize and prioritize. Prioritize is a key word here! Being focused is important for turning your ideas into action. Put the first things first, and make sure your goals are specific and achievable and that you have a support person to keep you on target (like me). To finish, review all the good work you have done so far and make a list of no more than 5 goals. Actually 2-3 at a time would be best. Nominate somebody to whom you will be accountable to, and determine how and when you will update them. Yes, that is why the Facebook page and my email are always open for your support!!

Finally, remember that you can do anything if you really put your mind to it and truly desire it, the burning desire. If you'd like some extra support and inspiration to stay motivated and on track, sign up for my free news and updates on the home page of the FitnessMakeover website. Remember, it's your life, and your choice, so live your greatest life!

Nutrition

NUTRITION

Eat like a normal person and be healthy and weight conscious with these recipes!
 (Some prep required)

1. Silver Dollar Protein Pancakes
Mix 4 egg whites, 1/2 cup rolled oats, 1/2 cup low-fat cottage cheese, 1/8 teaspoon baking powder, and 1/2 teaspoon pure vanilla extract. Cook on a preheated griddle (medium-low heat) until the mixture bubbles, flip, and cook for another 60 seconds. Top with fresh berries or sliced banana.

2. Mini Bean-and-Cheese Quesadilla 
It might take an extra minute to prep, but combining these two high-protein treats is totally worth it. Fold 1/2 cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small flour tortilla. Cook in a dry nonstick pan until the cheese is melted and tortilla is lightly browned. Then wrap it in foil and stick in a plastic baggie for easy transport.

3. Protein Latte 
Need a morning jolt and protein try this "Star-buffs Shake:" 1 cup iced coffee (with ice) and 1 scoop chocolate whey protein, blended. I had this this morning! Left over coffee, two scoops protein powder and yum!

4. Overnight Choco-Oats 
This is the ultimate pre-packaged snack. In a container with a secure lid, mix 1/2 cup oats, 1 cup non-dairy milk, 3 tablespoons chocolate protein powder, and a handful of walnuts until well combined. Let sit in fridge overnight (or up to a few days). Need some extra sweetness? Add 1/2 a banana, mashed!

5. Blueberry Flax Microwave Muffins 
Making muffins from scratch each morning is easier than you might think. Mix 1/4 cup quick-cooking oats, 1/4 cup fresh or frozen blueberries, 1 teaspoon of baking powder, 2 tablespoons ground flax, 2 teaspoons of cinnamon, 1 teaspoon of olive oil, 2 egg whites, and a sprinkle of sugar (or other natural sweetener) in a microwave-safe Tupperware container. Cook on high for 50 to 60 seconds. Let it cool, throw a top on it, and enjoy whenever the hunger pangs hit.

TRAINING

How do you feel about challenges? Not the every day ones, but the fitness related ones! Have you done any challenges? If so, tell me which ones in the comments below on the Facebook page or email. Also, let me know what you liked or disliked about the challenges that you did.

Now, if you have no idea what I am talking about, I'll give you some examples:
  • the 21 day ab challenges 
  • the no cardio challenge (ahem) 
  • the mud run 
  • the 30 day water challenge, the list goes on and on. 
A few years ago, I created the 21 day challenge to spark motivation and jumpstart your fitness routines. My 21 day challenge is a little different than most in that it features not just one challenge but three-of course-one in the area of motivation, nutrition and training.

Here's and excerpt from the product the 21-day challenge. You can get the program at the ProShop.

Day 13 of the challenge
Your challenges today are in the Weight training and Motivation categories!

Challenge 1: Motivation: Focus
Are you focused? Read the article (Follow this link-click here-opens in a new window) to sharpen your focus! The key is "Don't sacrifice what you want most for what you want now!"

Challenge 2: Training: Arms and Abs Challenge 
Complete this workout!
Remember the rules! Heavier weights! Record your weights! Your goal is to increase lean muscle that will melt fat while making you tighter and smaller!
* No rest between any sets! The only rest you get is what it takes to get from one exercise to the next!

Combination 1: 
Ab crunches on the stability ball 2 sets of 10 repetitions (keep the ball close, you'll need it!)
Biceps Dumbbell hammer curl superset with Triceps Pressdown (any bar) (bring the weights for the curls to the cable machine)
Do 3 sets of 10 repetitions each exercise
NO REST!!!

Combination 2:
Abs crunch on stability ball 2 sets of 10 repetitions  superset with Lying triceps extension with dumbbell or barbell superset with barbell biceps curl or biceps curl machine.
Do 3 sets of 10 repetitions each exercise
NO REST!!!

Combination 3:
20-minutes of interval training on the elliptical trainer

Record all weights, repetitions, speeds and levels! After completing a challenge, log it on your 21-day Challenge Scorecard. Check-in each day or week with your challenge completion tally!

It takes 21 consecutive days to form a habit! Our goal is to work together to establish the right habits to make your goals reality!




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Fit 230 Five Steps to Success, Healthy Snacks, Challenges

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Now available in paperback: "Mindset Makeover," available at The Book Patch.com.