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When life gets busy… Don’t forget to make time for your fitness!

I tend to be the type of person who is super busy all the time, and I like it that way, but when unexpected things come up it can be difficult to make time for everything.

For me, fitness is a priority and working out is a habit that I’ve been working to develop for quite some time, however there are still times it is challenging to try to get to the gym as often as I would like to.

I’ve had a lot of people ask me how I manage to get to the gym so often with as busy as I am, and to be honest, it’s pretty simple… I make a schedule for my week and I stick to it.

I would suggest having a day planner (or using one of the many calendar applications available on most smart phones) to keep track of your plans, but take a few moments on Sunday (or your preferred day of the week) to schedule in when you work/go to school, when you plan to hit the gym, and any other major errands/outings you may have. Keeping a schedule this way has helped me stay on track, especially this month since I’m trying to meet Kevin’s challenge of 30 workouts in 31 days!


The Results are In!! (6 Months of Progress)

I started working with Kevin in November of 2012, and we met for a progress check again at the beginning of May 2013.

I will be honest, I haven’t been perfect, but I’ve done my best to follow his advice. I can only imagine what sort of results I could see if I didn’t let life distract me from my fitness path.

Here’s how the results stack up so far…

*I have gone from 38.8% body fat to 25.7% (a 13.1% reduction from off the charts high to the low end of normal!).
*I’ve burned off 35 pounds of body fat, while gaining 9 pounds of lean tissue (which means a higher BMR!).
*I’ve trimmed my waist line from 33.5” to 30.5” (3 inches gone already!).

If I can do it, anyone can… Just remember that the sooner you start, the sooner you will be posting your own results!! :)


Fitness Journal – Why its Critical to YOUR Success

        We all look at the mirror each day, or some of us step on scale as frequently as twice a day. We begin to get so consumed with progress that we lose sight of the journey to get where we are. Whether its on your own, or with a trainer, you should have each workout recorded, and ideally, some type of food journal.
       In my 15 years working in the Fitness Industry, I love going back through the workout log or food journal with clients. It doesn’t matter if the client is struggling, hit a plateau, or know they have made phenomenal gains (Carol – losing nearly 200 pounds, Melton losing over 300 pounds). Going through the journal and records with them is like telling a story. And that is very true. You talk about the battles, both physically and psychological ones as well.  We look at the workouts and what was hard at the time, is beyond easy now. You see the measurements trend to healthier numbers, even if there were setbacks in the journey. Sometimes there have been arguments. Sometimes tears have been shed. If you asked me, or them, we wouldn’t change any of it. Why? Ultimately its only a question that you can answer for yourself when you have accomplished anything. Small or large, its the process that is worth looking back on and learning from. Reflecting. And you realize, it wasn’t about the numbers, the weight loss, smaller pants, or wearing a bikini for the first time ever. It was about you. Just being healthier, made you happier and more confident about yourself. And that has a lasting impact on the loved ones that surround your daily life.

 

     Now you see why it is so important to track your progress. A simple notebook will do. You can journal as much, or as little as you want. Some suggestions for your journal would include:
  • Nutrition  – What, how much and how it was prepared (backed vs fried eg.)
  • Workouts – Duration, HR, Sets, Reps, Weight, Rest periods.
  • Measurements – Weight, Body Composition, Inches, VO2, Pushups or Core tests.
  • Sensory – How you feel, how you slept, energy and focus
  • Supplements – What you took, and when. Did you notice a difference?

 

     Now that you are keeping a journal, don’t worry if you miss a day. Its like anything else, only the next moment in life is what counts. You can not change what has been done, but only impact what will be. Remember, if you are feeling down or that you aren’t making any progress, go back 20-30 days and see what life was like. You will realize that you have been keeping yourself accountable by writing it all down. When you see that, you focus on something to get better with. That pattern continues. Next thing you know, you are living a much healthier way of life. You have one body. Respect and appreciate what you have been given. Remember, I am here for you.

Healthy Holiday Fudge!

Whey Holiday Fudge:

2 packets of Stevia
1 tablespoon of coconut oil
1 teaspoon unsweetened dark chocolate cocoa powder (you could also use regular cocoa powder if you wish)
1 teaspoon almond butter
1 teaspoon ground flaxseed

Microwave coconut oil so it becomes liquid. Stir in the remainder if ingredients and freeze. It takes about 10 minutes to freeze in a small tupperware container. Enjoy!

This makes a single serving with the macros of:
Cals: 212
Fat: 20 grams
Carbs: 4 grams
Protein: 4 grams

** You can also add in a tablespoon of protein powder if you want to up the protein intake of this recipe. It does have a slightly high fat content, but these are all extremely healthy fats that are essential to your diet.


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