WEIGHT LOSS GOALS
Everyone hates the over populated, over crowded gym come January 1 but don’t let anyone tarnish your motivation in 2018. There is nothing wrong with wanted to be a stronger, healthier, happier version of you. Own it. Who cares if it’s cliche. Being healthy is cool. (Just don’t be the person taking 30 minutes at the squat rack because you cant get the perfect selfie.)
SLIP UPS
FRIST OF ALL… If you get off track, start again RIGHT AWAY. You don’t have to wait until Monday. You can make a life changing decision on a rainy Thursday at 2:31pm. I can’t start a project just because it’s the start of the week. I need to be motived and most of the time, my motivation doesn’t kick in until Tuesday. You are a human and Wegmans has delicious baked goods. Shit happens. Move on.
SET YOURSELF UP FOR SUCESS
Don’t join a gym thats 45 minutes away because you like the spa it offers. You will go for two weeks and stop. Don’t join a spin studio because you think cardio is the fastest way to drop pounds. Find something you love. It doesn’t matter how you move your body as long as you are doing it. Motivation lasts a week. Dedication lasts a lifetime. Try boxing and cycle and weight lifting and yoga. Figure out what works for you.
Personally I need to lift heavy to be happy. I put on muscle VERY easily and I was afraid I was getting too big so I cut back. I tried to force myself two only spin and practice yoga for six weeks…as much as I love those, it’s not the same high for me. You need to find what works for you.
SET REALISTIC // ACHEIVEABLE // MEASURABLE GOALS
When I first started working with my diet coach I was all about the numbers on the scale I wanted to hit the 130s. Here is what I learned about my body. I weigh a lot. It is not realistic for me to weigh 130… honestly it isn’t realistic for me to weigh 140. A healthy weight for me is around 160. I like muscle. I like to lift. I like balance. Around 165-170 is where I can live comfortably. For a lot of women that would be wayyyy to much weight. For me it works.
You wont lose 30 pounds in a month because you didn’t gain 30 pounds in a month. Try goals like this. Try one new fitness class a week. Test out three health recipes using two new foods a week. Track macros consistently for 30 days. These mini goals take you to your BIG goal in baby steps.
DIET IS EVERYTHING
Sweating is fun. Kale is kind of (very) boring. If you don’t properly fuel your body, you’re not going to see changes. Break up with beer. Ditch the Doritos. It’s crazy how the body changes when you give it exactly what it needs. Protein, carbs and fats are the building blocks of health. Say see ya to chemicals and sugar and your bod with thank you.
Want to know my trick for getting rid of the junk? Say I ‘need’ a cookie and wegmans doesn’t sell just one… I will buy the least amount possible, eat one or two…then spray the rest with cleaning fluid (usually windex) and toss the rest out. I could literally (and joyfully) eat a family size container of wegmans ultimate chocolate chip cookies… they are the BEST. But they don’t fuel my body in the same way chicken and a sweet potato does.
ACCOUNTIBILY
The final trick to staying on track is accountably. I needed someone to hold my hand and walk me through dieting so I found a coach. Diet has always been my biggest down fall but I was determined to make it a strength. Having someone check my MyFitnessPal worked for me.
The gym is my happy place. I love a good sweat but sometimes after working a 13 hour day I want my bed and Netflix. Joining my boyfriend’s gym has been a game changer. I get major FOMO when he lifts without me. Plus who doesn’t love a little eye candy at the gym.
Finally, I hired a trainer. If you think I would willingly do suicide sled pushes on my own, you would be wrong. If you thought I would think to do banded squats or 60 second sprints on a Versa Climber, you would also be wrong. Luckily, I found Ryan and he pushes me to almost throw up every single week. Its the best. I crave a killer session with Ryan. I have seen so much progress is the quality of my workouts since meeting him that I am increasing my sessions to twice a week. He knows his stuff. Learn more HERE.
What do you do so stay on track??
xoxo,
K
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