Every season I like to make an assessment of where I am and where I’d like to be. Fall is a great time to reassess because it is the final quarter of the year. Whether you have had a great year or a rocky year thus far, you can always make a plan to be better. I am a football fan and nothing is greater than a fourth quarter comeback! Designing your comeback is easy. Executing your comeback is the challenge. Every great player or team has a coach who helps guides them to victory! Let these simple ideas be your coach to your fourth quarter comeback!
First, set a goal or a few goals. Don’t try to accomplish too much too fast. This is a three month plan to gaining a healthy lifestyle and your success. When you are trying to gain a healthy lifestyle it is important to look at what you are eating and what you are doing.
Create an eating plan which includes at least four small meals and two snacks daily. It sounds like a lot of food but once you start eating this way you will find that it’s easy and you are never hungry.
What you eat is as important as how much you eat. Your meals should consist of lean protein, vegetables, and whole grains.
ChooseMyPlateis an excellent resource to help you determine portion size. In addition to watching what you eat, cutting out sugary drinks including fruit juices and adding more water to your diet will aid you in your journey.
As important to your eating plan is your exercise plan. Exercise will help you develop overall fitness. A quality plan includes a minimum of three exercise session per week. You want to combine cardio and strength training in your plan. Keep in mind that you don’t have to spend hours in the gym to achieve your goals. Thirty to forty-five minutes per day five days per week is more than enough. Try to find an activity that you enjoy. Walking, jogging, running, skating, swimming, Zumba, hooping… If you find something you enjoy you are more likely to continue doing it. Going for a walk everyday is a great way to start. Some people go all out when they start and end up losing steam because it’s not sustainable. Consistency is the key to long term success.
Staying committed to your goals is a winning strategy. You can finish this quarter strong and stage the comeback of the year!
Try this workout to jump start your plan!
Remember to be fit and have fun! For daily fitness inspiration like us on Facebook: TeamFit Mommy
In our daily hustle we often get caught up in doing for everyone in our lives except ourselves. As a mom and a wife I am guilty of this many days. However, I have realized that if I don’t take the time to nurture myself, I will be of no use to my children and my husband. I have thought about ways that I enjoy relaxing and rejuvenating. Here are some of my favorites!
✔️Drinking a hot cup of tea
✔️A long hot shower
✔️A spa day
✔️A good workout
✔️Reading a good book
✔️Writing a blog
✔️Going for a run
✔️Going for a walk
✔️Planning a vacation
✔️Pinning stuff on Pinterest
You may have noticed that not all of these things are fitness related. While I am very into getting and staying fit. There is more to fitness than just the gym or working out. It is very important to energize your mind, body and soul. So at the end of the day you can be the best you for everyone in your life!
What ever you enjoy doing, give yourself permission to do it! Enjoy every moment by doing something for yourself!
In addition to this blog I am also a contributor to a great site for the entire family! Have you ever felt like you wanted to workout but you couldn’t fit the gym into your busy schedule or into your budget? We all have felt that way! I have a few ideas about how to get a great workout at home! Check out my post on “How to Create a Home Gym on a Budget”
If you want a great no equipment work out try one of these I found on Pinterest!
We all know that exercising is good for our bodies but there are numerous benefits to our mental health when we exercise! I know personally my outlook is always brighter after a good workout. Clearly, exercise won’t heal mental disease but for the average person starting or continuing an exercise program can help alleviate stress, anxiety, and many of the symptoms of the daily grind! Check out this list I found on Pinterest, of mental benefits you are gaining from that workout!
So if you are having a sluggish day, you might want to go for a run, swim, bike or to an exercise class this weekend! Your body and your mind will thank you!
I recently had a moment of truth… After I reached my weight loss goals I kind of slowed down… I realize its normal to slow down but I almost came to a complete stop! I realized even more now than ever that this is not about the scale… My VICTORY is in the LIFESTYLE!
Once the scale said what I wanted it to say it was convenient to use summer and family time as an excuse for stopping. However, I found that I was stopping all of the progress I had started and ultimately had not fully reached my goals. It is not enough to set a goal and stop once you reach it. To become a better person daily each day requires a new goal. It’s important to set SMART GOALS.
In order to not be frustrated by your goals they need to be specific, knowing what you want to accomplish is half of the battle. For example I wanted to lose 50lbs. The goal needs to be measurable. I measured my success in reaching my goal by weighing in once a week until I reached my goal. The goal needs to attainable. Setting a goal that is impossible to reach is frustrating and will cause you to quit. I broke my larger goal into smaller chunks so that as I progressed I knew I would reach my goal. The goal needs to be relevant. Where fitness and nutrition are concerned, relevancy would be considered, doing things that will help not hinder you such as going for a 15-30 minute walk everyday. Lastly the goal needs to be time bound. You must know when you want to reach your goal. I gave myself six months to lose the 50 lbs. In the end it took me about seven months but goals can be reevaluated.
So now it’s time to set a new goal and get motivated all over again! Being fit and healthy is a lifestyle. It is a journey not a destination! Now that I have recognized that I need to continue to set fitness goals, I am on my way to living a life of full health and wellness! Always remember to be fit and have fun!
Have you ever wanted to run a 5K? If you have, here is your chance… Join TeamFitMommy this month as we do the 5K Your Way Training Program by SparkPeople and the PopSugar 30 Day Squat Circuit Challenge.
The goal of this months challenge is to get stronger physically and mentally by pushing beyond what we think we are capable of. We start today September 1, 2013. Join us while we get fit and have fun. For daily updates Like our Facebook page: TeamFitMommy