In my posts you have noticed a theme of me referring to the way I taught when I was in the inner city with my scholars. Taking Risks was something that all teachers in our building pushed on our scholars. Without taking a risk you are just taking the safe way and not challenging yourself to find your true potential. Here is the thing.... I am GREAT at giving people advise on what I believe to be best practices for ensuring success but when it comes to my own life I rarely take my own advice.
When I began with a trainer that was totally a risk for me however I was always an athletic kid so going to workout was not really anything new. So it is safe to say I always chose what I felt to be easy for me when it came to fitness. Im great at saying in my comfort zone so I know what to expect.
Last Saturday Octovber 21, 2017 I decided to take a step out of my comfort zone and go to a Poundfit Training. Google it people! Pound fit is hard to explain but its essentially a jam carido session. I looked online and youtubed this new trend and honeslty going into the training I thought "this lookes dumb, I dobut its for me, This looks easy, but im sure other people in Ynakton will like it so I should offer it."
what a humbling experience. Poundfit was an amazing experience. Not only did it challenge me mentally because I thought it was going to be "easy" it challenged me physically as well.
I am so glad I took the risk of trying something fitness related which was outside of my comfort zone! I have always been good at most everything I do and I believe that is because i stay in the "safe" zone. Now that i have challenged myself to try something new that challenges me you better believe that I will be practicing every damn day until I get great at pound fit!
I cannot wait to share this amazing cardio Jam workout with all of the people whom I come in contact with starting in December!
This week---- do Something that scares the shit out of you! Comment below with your experience!
It you want achieve something you need to set a goal.
Listen, goal setting is not a new idea. As you know from reading my biography I taught in the inner city for 7 years. My scholars had to set goals. At the beginning of the year they individually set long term goals and throughout the year they set short term goals. The best part about goal setting for my scholars is THEY were able to see their growth; no one had to tell them they were getting better at something, they actually saw it for themselves! When sitting and setting goals it definitely gets you to self evaluate yourself and allows you to see your strengths and weaknesses!!!
As adults we tend to fall short setting goals for ourselves. Many of us have goals and dreams but we don't set a time limit on them which in turn changes them from a goal to a wish. Here is a short and simple way to set SMART goals.
Specific: what exactly is it that you want to achieve? DO NOT BE VAGUE. what do I mean by that? I hear clients tell me their goal is weight loss...... okay well that is vague. HOW MUCH? (this is where we get to the next step of measurable
Measurable: your goal needs to be something you can quantify a NUMBER! of if it something that has to do with your job maybe it is to be promoted to a manager... that is specific and it IS measuremable you either WILL or WILL NOT become the manager so it can also be a title status
Attainable: when you set goals make sure they are realistic. For example to say I want to lose 30 lbs in 1 month is NOT a realaistic goal for me. make sure that your goal is something that can actually be attained however DO NOT sell yourself short! many people down play their goals so they dont feel like a failure if the goal is not reached. Shoot for the stars just make sure it is realistic
Results based: Again make sure you can quanitfy your goal
Time based: you need to set a deadline for your goal. is it in minutes, months, years? need to have a time limit.
AFter you have set your goal your Not quite done you then need to sit and ahve a stretegic plan of how you are going to get to that end result.
I want to achieve a goal of doing 10 unassisted pull-up by the end of November. This is a goal I have and in order to achieve that I need to obiously work on upper body strength as well as working on actual pull-ups. So of course when I create my workout schedule for the week I will make sure that I work muscles groups that will ensure I can do a pull-up. And of course do pullups during my workouts to practice in order to achieve that goal.
WRITE YOU GOALS EVERYWHERE!!!!!!! I have my goals written on my mirror in my bathroom as well as on the background of my phone. I do this so it is staring me in the face nonstop and I dont have a reason to not work toward my goals.
Once you crush that goal...... write another one!!!
What do I eat? How much should I eat? how do i choose between "good" and "bad" foods? What time of day should I eat?
Are these questions that stop you from beginning your healthy lifestyle before even starting? Nutrition is seriously a tricky element of a healthy lifestyle.
Here is what I tell clients to do when it comes to where to begin with nutrition.
First, TRACK your food. Download My Fitness Pal and get comfortable using it. If health and fitness is truly important to you and you have no clue where to start: TRACK.
I have had clients reach out to me with concerns about their nutrition. My comment back is simple: "track EVERYTHING you put into your mouth for 7 straight days, and I will help you." Less than half of the clients make it over 2 days. WHY?!?!?!
My Fitness Pal can seem like a tedious task having to type in/scan your foods, but it just takes getting used to. The majority of people eat relatively the same thing on a weekly basis so the first time you scan it into My Fitness Pal it is there forever and totally easy to find the next day, or even week. I now take my first 30 minutes in the morning to fill out EVERYTHING I'm going to eat for the day. (crazy right?!?!?) It hasn't always been that easy for me. I have been tracking my food for over 2 years now so for me it has became a habit.
The goal of tracking your food is for you to become truthful with yourself. This is one of the hardest parts. We fuel our bodies with cookies, candy, pop, too much of this, not enough of that.
An important part to fitness and nutrition is all about consistency. When people hear the word consistency they automatically think about the gym. I can tell you from personal experience the 80/20 (nutrition/gym) rule is true. You can get you but to the gym daily but if you are not consistent with your food intake and the way you fuel your body you will never get the results you want or need.
After tracking your food for a week look back and see how consistent you are with the calories you eat and the macros you fuel your body with. Macros meaning the protein, fat, and carbohydrates. You should be eating the same about of protein, fat, and carbs per day.
My advice to you: Just start being TRUTHFUL with yourself on what you are fueling your body with. Trust me when you go to put in that candy you had or that half bag of chips (totally used to be me!) you couldn't stop eating you will begin to realize what it is your are fueling your body with.