GOALS, and how to make them become reality

Welp, its almost February….. seriously, how did that happen?

I hate resolutions, I have said it before and I will say it again… I THINK THEY ARE STUPID! You need goals year round, not just in January. You need to always strive to be the best version of yourself, better than yesterday as cliche as that sounds. With goals though, what causes you to typically fall off track? Do you get side tracked? Do you have one road block and give up completely? How many times have you looked back and wished you had started something already? I know I have PLENTY OF TIMES! That is why we need to have goals with an end. Yes some may be far off in the distance but knowing there is an end will just drive you closer to that finish line by being consistent, even if you do fall off… knowing it is right around the corner will cause you to get back up and try again.

Why set an end date?

  • Deadlines = sense of urgency.
    • If you have a date staring at you in the back of your mind you are going to keep going verse giving up.
    • You are going to actually get started versus saying I will do it tomorrow…. and then repeating that again tomorrow… then repeating that again the next day and so on.

 

History tends to repeat itself

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  • Anyone who knows me, knows I LOVE my church, and our pastor Andy Stanley. His above quote goes hand in hand with the point here.
  • What is your main goal? What has caused you give up in the past? History does NOT have to repeat itself right anymore! That deadline can be the change up, the WISE thing for you to do.

Have a big goal, but have small ones set to get you there.

  • Set some smaller goals with end dates, to get you to the big one!
    • EXAMPLE: Have a goal to run a half marathon? – Big goal
      • Run 1 mile without stopping within 2 weeks- mini goal 1
        • achieve this by waking up and running/walking 2-3days a week to start (even minnier (not a word lol) goal)
        • Or use something like skyfit to motivate you 😉
      • Run 3 miles without stopping within 2 weeks – mini goal 2 (after goal 1 is achieved)
      • Run a 5k (within 6 weeks of starting all together) – mini goal 3
        • These are ALL stepping stones to the bigger picture!

 

So what is it that you want to achieve? Put it on paper!

  • Writing things out makes a difference. Seeing it right in front of you will help hold you accountable. Keep it in your vision, the big AND small goals.
  • Constant reminders will make you work.

Find someone to hold you accountable

  • This can be a group or a trainer or a friend
    • Have some coworkers join you on the 5k you want to run, and have them run with you to train for it.
    • Have a healthy eating challenge and come up with a prize at the end.
    • Work with your trainer to come up with a 30 day challenge and have them have a prize for you at the end. I have done this with my many of my clients and it works!

KEEP GOING!

  • Just remember no matter what life throws at you during the process you just have to keep moving towards that end result. Life is NEVER going to be perfect. You have to want the end result, you have to be willing to get back up and know one set back, two set backs, three, four, however many set backs will NOT keep you from achieving it. Just put one foot in front of the other, and remember MIND OVER MATTER, AND GO!

 

YOU CAN DO IT!

XO – C

And if you would like more information on how to train with me personally in Atlanta Click here!

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10 Simple Swaps To Get Moving In The Right Direction

Weight loss, adapting a healthier lifestyle, etc is sometimes overwhelming. With so many diet choices and ideas out there what is the RIGHT one for you to do? Well here is some news for you (which most of you probably already know) ….most “diets” don’t work but that discussion is for another day. The TRUE key to really losing weight, getting healthy and staying that way is to make a lifestyle change. A sure fire way to fail at trying to change is to go ALL IN at the beginning. Why? Because if you restrict yourself from everything, and completely try to change who you are overnight you will fail at some point. When you do you will be that much more likely to give up or really really blow it and turn one failure into a multi day, week or month fail.

That is why  baby steps, adapting changes over a period of time and instilling them in your life for the long run is key. That way you can learn to realize that there will be days when you aren’t perfect, but if you are just focusing on small changes you can jump right back where you left off the next day.

Here are 10 easy steps to get you started going in the right direction:

1 – Start with Water…. DRINK IT

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  • Do you drink enough each day? Most of us don’t. But we NEED to, its imperative to weight loss and keeping our bodies functioning how they should.
  • Did you know simply increasing your water intake you can increase your metabolic rate by as much as 30%? Our bodies NEED to stay hydrated. We are made up of 70% water and we need it to ensure our systems function correctly. Start with just adding 1 more glass a day and work your way up to 8-10. Or do like I do and aim to get 3 1 liter bottles in a day. (ps. get over it you’re going to have to pee 😉 )
  • Read more here.

2 – Don’t go down inside aisles at the grocery store

  • Confused with this one? Well the inside aisles primarily contain PROCESSED foods. We all know what these contain… fake stuff. Fake stuff our bodies can’t process. The outside of the grocery store normally consists of whole foods. Think lean proteins, vegetables, fruits, etc. This is what our bodies need.

3 – Take your lunch atleast 4 days a week to work.

  • Something as simple as this can make a big difference not only on your waist line but in your bank account as well. Preparing lunch gives you control. You never know what is in the stuff you order at restaurants. They may have a grilled option of something but they may load it up with butter when they “grill” it…. And salads…. don’t even get me started on these “healthy” options. If they are doused in dressing… you are probably better off getting a burger.

4 – Buy a food scale and measure EVERYTHING

  • Yes everything. This goes in hand with taking your lunch or making any meal for that matter. Most of us don’t pay attention to portion sizes. That can WRECK your nutrition. Look at nutrition labels, most lean proteins servings are are 3-4 oz so that is what you should aim for each meal. Complex carbs, and even fats can be used with one as well.

5 – Drink a cup of lemon water when you first get up

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  • Research shows this helps get your metabolism going first thing in the morning. It also helps flush out toxins you may have in ya and gets you hydrated too. It can even help lubricate joints and increase liver function (for those of us who like a drink now and then this is a plus 😉 ).

6 – Download a tracker app

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  • My fitness pal or something of that nature to help you really see what you are eating each day. I love my fitness pal for the nutrition tracking,  I honestly don’t care for it in regards to the exercise component as its too generic in my opinion. But with nutrition being the biggest component of a weightloss journey, tracking what you eat (calories, carbs, fats, proteins) can make a big difference and be a BIG eye opener.

7- Do something for 10 minutes when you first get up.

  • This can be something as simple as running in place, or crunches or push ups. You can do intervals or whatever, even if it is only 5 minutes to start. It will get your mind right and moving in the right direction!

8 – Set a timer on your phone every 2 hours to remind yourself to walk around your office

  • If you sit all day this is HUGE! Sitting at a desk all day can really really impair your weight loss progress. Even if it is literally just to walk to bathroom or get some water or coffee, getting moving will help your metabolic rate stay up. Research on this subject show that sitting 8-12 hours a day can increase your risk of getting type 2 diabetes by 90%.

8 – Move your scale out of your direct eye site

  • Weighing yourself every day will only mess with your head. frustrationBelieve me I have been there. Our bodies can fluctuate day to day easily, even morning to night. Weigh yourself in the morning when you have no food in you, and then do it later in the day and it will ABSOLUTELY be different. Hello food that you ate.
  • ONLY weigh yourself once every few weeks and at the SAME TIME of day.  Remember muscle gain (which we need to burn fat) can cancel out weight on the scale because it is denser. How your clothes fit and how you feel is what matters not what the scale says.

9 – Cut back on alcohol.

  • Yes you read that right. Alcohol can deter progress because it is an “empty” calories. Meaning it does nothing for you, except slow your metabolism and dehydrate you. Two things you DONT want when trying to lose weight. If you are going to drink, choose mixers like soda water and add lime, or drink 1 glass of wine not a whole bottle :).

10 – GET SLEEP

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  • Again just like drinking water, fail on this step and it will only slow you down. Your body repairs itself at night, and resets cortisol levels which help regulate your body. Aim to get even 1 more hour a night than you do now if you struggle here. Start winding down earlier, shut down your phone and tablets. Focus on you! ( And if you need help in this area check these out )

Getting Real About 2015…

So truth be told I’ve missed doing these things (blogs) ….. so naturally as my schedule starts to fill up with new year fitness craziness I have decided I am going to add atleast a bi weekly post to the mix. Just be busier right? Of course…. lol

So why not go ahead and start now?

As I am writing this it is Tuesday and almost the new year so why not talk about some transformation…. and one involving me personally. I pride myself on being real. Letting you all see that I struggle just like everyone else, that life is filled with ups and downs. This post is no different….

2015 was a pretty good year. As it closes I’m definitely proud of where I’m going. Happy with myself physically and for the most part spiritually. Work is good even though I still feel like I am trying to discover exactly who I am in this whole fitness and health world. I love helping people, love training my clients, love motivating a lot of you I’ve never even met… and love learning more and more every day on how to be better at what I do :). But what does that mean long term? I own my own business and I have been so lucky to been given multiple opportunities to grow within the past year. Always learning and growing is something that I never want to stop, each day being better than yesterday (or aiming to atleast) just like I preach.

I have also learned that one thing I don’t want is to own my own gym or anything of that nature besides my personal training business and ID Life. The whole being tied down thing (meaning one location lol) isn’t me. I’ve learned that this year too. I’m happy being a part of a variety of different things and learning. I mean I pretty much work 4 “jobs” right now all within fitness and health and I love each of them

Of course this year was not perfect, life isn’t perfect and never will be. Along with good there is normally some bad. No matter what though bad situations always bring us to a better place, we grow in tough times. This year was no surprise. One of the bad things this year was when I was pretty much asked to leave one job….. with no real explanation. Even though I cant say I was truly happy there and hadn’t thought of leaving, getting somewhat blindsided when you had never been told you had done anything wrong just plain sucks! It definitely does a number to your self esteem regardless of what the circumstance is. I can honestly say now I am happy it happened though as I have gotten even better opportunities since. So in yo in face place that will rename nameless. Bad —->>> Good :).

This year I also had some minor health stuff go on, a few scares, but luckily all panned out well. I still have some issues with my shoulder but it is minor in comparison to what I know some people endured. Had some family health scares too, but luckily all are well now. Other blah moments were having some people walk away from my life that I never thought would, and some that I am glad now did. Some financial stresses, some faith stresses, and some family stresses….. but reading all of that back these are MINOR as I have had multiple friends lose loved ones, friends have miscarriages, friends themselves or someone in their family get diagnosed with cancer, tumors, have strokes, etc.

So why am I taking the time to write all of this out?
Because as the year ends I think we all need to stop and reflect, think of things that we do have, what we may need to do next year and look at our abilities to do so. Even if we/you are in a bad place right now in some way look at the bigger picture. You know you can work to overcome whatever it may be, as you have overcome plenty in the past. IE—- A TRANSFORMATION OCCURS

For example… with me :

This year my confidence has definitely grown in many ways thanks to some harder times.  To my clients who motivate me just as much as I do them to be better, to my friends and family in the same way. One of the biggest ways though is seeing how this once super shy girl can now get in front of many and turn into a drill sergeant, how I can open up and be real with others. To the most current way at my new role at CYB FitLab getting to work with someone whom I didn’t even know 3 months ago except for him being my friends husband and already learning so much. Seeing how far he has come has given me so much motivation and confidence in myself and hope for 2016 and beyond and where I can go.

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I definitely believe my confidence has improved because I have gotten my faith back on the right path where I feel like I kind of veered from a few years ago. I have some of my closest friends to thank for that. I believe in myself because of the abilities I have been given, because of my purpose. I am now focused on living right and more to make a difference in people than anything else.

The transformation in my confidence in my body my body physically has improved as well, which is something I can honestly say has not been the case in years past. I had struggled for years with this issue and the issue of food… but thats for another day and if you are saying thats crazy please go back and read my blog  | Eating Disorders and Coming Clean |  because its the truth. I can honestly really say I have found a balance which has led me to want to really promote that within others, and I am happy.

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I still have a long way to go, but I am hopeful. Everyday is a new chance and seeing a new year is truly a blessing. Of course there are many things I wish I could change, or were different as do most, but I know that my life isn’t my plan. I am just trying to do my best at what I have been given. Going in each day focusing on what I should be and hopefully succeeding with the goals I have set for myself and to impact someone in a positive way each and every day no matter big or small.

When you stop and look at the good and the bad of everything it really is all relative. Everything really DOES happen for a reason, and knowing so makes life a lot easier no matter the circumstance. So are you with me to go into this new year with a new mentality not to set unrealistic resolutions but to appreciate what you do have, what you can do with it and really just push yourself each day to be better and see where you can go. Take the mindset that if something bad happens it is happening for you, versus to you, even if you can’t understand the why right now. I hope you will.

With all that said have a safe and happy new year and I will be seeing you in 2016! Who is ready !??!

C 🙂

Are you ready?!

Are you ready to take your fitness and health to the next level? To get it where you KNOW it SHOULD be!? I am taking NEW clients in the Buckhead/ Atlanta area for 1 on 1 and small group training … Continue reading

Why you are not losing….

So youre not losing weight…..

You have been working out, trying to eat the healthiest possible…. yet the scale is now immobile and you’re starting to doubt your efforts. If you should even keep going or even trying.

If that sounds like you I promise you are not alone. There a multiple reasons that could be holding you back. Ive compiled a list for you to see if any possibly could be the reasons for your slower progress. Of course always check with your medical provider as well if you think there could be something more. I am no doctor ;).

 
Big Reasons That Could Be Hindering Your Weight Loss:

  • Not eating enough or the right stuff
    • When you are trying to lose weight, you need a combination of both the right nutrition AND exercise. You HAVE to eat. Fad diets where you simply cut out entire food groups, or starve yourself for a lack of better words do NOT work. Why? Because you will gain it all right back as soon as you stop with the diet. Lifestyle changes are key, and with that comes learning how to eat the right stuff. Not all at once and not 24/7 either.
    • Your body needs the right combination of protein, complex carbs and healthy fats to make up your calories each day and to function at full potential. This also ends up aiding in your metabolism working correctly. Depending on your body, your workout routine, and your goals everyones macronutrient (protein, carbs, fats) needs are different. Work with someone who can help you determine what you specifically need or do the research yourself.
  • Not enough protein
    • No you don’t have to eat meat 24 hours a day but you do need to up your protein consumption. Why? Because protein helps repair and build muscle, and muscle burns fat…. when you are not working out! That post workout fat burning process that occurs is aided by muscle. But muscle (LEAN muscle) has to be built. Aim to get .75- 1g of protein/ per pound of your bodyweight a day. If you divide it up I promise it is not hard to do! Great sources are grilled chicken, eggs, lean ground turkey and beef. Protein shakes are good alternatives too. I would stay away from most protein bars because they do tend to be more like glorified candy bars nutrition wise.
  • You don’t drink enough water
    • Our bodies need water! Did you know our bodies are made up of about 60% water? We have to maintain a certain amount to keep our bodies functioning properly. All of our bodily systems depend on it. We lose water through sweat, urination, exercise and certain illnesses. That is why it is imperative to stay hydrated. Think about it, if you are working out chances are you are sweating a good bit. If you don’t stay hydrated your digestion system is not going to work as efficiently, this can lead to bloating and storing excess fat that isn’t processed. Aim to drink 2-3 liters a day. I always keep 1 Liter bottles on hand and refill them a few times a day to ensure I am getting enough. Stay Hydrated!! If you hate water you can always add ID Life Hydrate 🙂
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  • You eat while watching tv
    • Now I am not saying you cannot eat why you watch tv but if you have a bag of chips for example in your lap while you watch… next thing you know the bag is gone. Mindless eating occurs. The key— portion stuff out. Also it is proven when you pay attention to what you are eating you eat less. Be mindful of it and don’t just eat mindlessly.
  • Too much cardio and not enough lifting/ resistance training
    • You HAVE to Build muscle. Yes ladies I am talking to you. You WILL NOT get bulky. Granted we all have different body types so some will require more heavy weight to get results than others. Case in point— ME. I am an ectomorph, I do NOT gain muscle as easily as some. Those legs in the picture below for example press about 400-500 lbs weekly…. and maybe its just me but I don’t think they look manly…
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    • Again I can’t stress enough to find someone who can help you determine the best path for you. If you are in Atlanta or would like to work with me remotely of course I would love to help! If not, please speak with someone close to you who does understand this! It will take a lot of stress out of your journey if you work with someone.
  • You cheat too hard on the weekend
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    • Binge eating. You stick to your nutrition plan or whatever you are working with ALL week so why not be able to eat whatever you want on the weekends? Well for starters eating TOO much bad stuff for an extended period will only derail your progress. Add in sugary foods and processed stuff to the mix and it will cause your brain to think you need that stuff. You will be more likely to crave the stuff as you try to get back on track at the beginning of the week. This will only create more challenges. Especially in the beginning of a lifestyle change – try your best to stay on track for the most part and if you want a cookie, eat A cookie, or have A slice of pizza but NOT the entire thing.
  • You think because you’re working out you can eat more
    WRONG.

    • Yes you may be burning more calories but that does not mean you can go eat an entire pizza multiple times a week. Moderation is key. Stick to the 80/20 rule. Stick to your healthy foods and good choices 80% of the time and that allows for splurges here and there.
  • You go after fat free foods
    • These are normally filled with sugar to suffice. Sugar especially added sugars is a no no when you are trying to lose weight. You can read more about that here.
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  • You drink too much
    • Yeah….. Alcohol is absorbed by the body as “empty calories”. With that being said your body uses it before anything else you have already eaten (healthy or not) for fuel. This causes a back up of the already stored food and if not used…. gets stored as fat. Double that with the temptation to eat bad stuff after a night of drinking and thats even more possibility to gain. It also leads to dehydration too… another road block. Stick to moderate drinking and you should be ok :).