MMB – It’s Time to Set Goals
I hope you had a wonderful weekend and were able to get out and celebrate the glorious weather and beautiful warm sunshine! Can you believe it’s already mid-March? Remember, March is a green month. Think St. Patrick’s Day, green juice, green smoothies, veggies, salads, awesome right?!
Excellent effort by everyone who made it out to classes this past week. I know this time of year can be really crazy with spring sports ramping up, school activities gearing up for end of year, afternoon extracurricular events, and squeezing in ski trips! I encourage you guys to stay as motivated and focused as possible on keeping up with your work outs. It’s easy to allow more urgent activities to sabotage your work out time and before you know it, you’ve missed 3, 6, 9 work outs and are feeling deflated and unmotivated to continue. Don’t let this happen friends!
Remember, in order to keep giving and serving the way you are, you must keep your mind and body healthy with regular exercise and clean eating. So, if it’s been a while since you’ve been in class, don’t beat yourself up! Instead, call up a friend and say, “hey, let’s get a great work out in tonight with Jen and keep each other accountable!” I promise that fitness is so much more fun when done with friends, right?!
Also, as a self employed trainer, I super appreciate any time you choose to share my fitness programs with your friends, family, and coworkers. If you enjoy my fitness programs and feel that they add value to your life, please share with your friends as opportunities in conversation come up so we can work together in spreading the fitness love out there!
Reminders and Announcements:
- Liquid Green = Liquid Life March Contest: Since St. Patrick’s Day is in March, I thought we’d celebrate Irish green with a contest to down as many liquid greens as you can! Log all of your 8oz servings of green juices or smoothies and let’s see who can consume the most in a month. The winner will receive a $60 class card! P.S. The Odwalla super food smoothies do not count. Anything with 38 grams of sugar is a candy bar. Agree?
- St. Patrick’s Day Boot Camp is this Saturday, March 18th. Wear your most festive St. Patty’s Day costume and win a prize! Don’t worry, you can take some of your costume off during boot camp so you can move 🙂 Let’s find out who is the most festive. We’ll all be Irish on the 18th! Perhaps there will be a Leprechaun?
- Next Running Boot Camp is Sunday, March 19th at 11am – Jen’s house Want more fitness next weekend? Join us for an awesome hour of running drills combined with strength and core. Beginners are very welcomed!
- Note: No Boot Camps on 3/25 or 4/22. My fitness convention is on the 25th and I can’t wait to bring back new stuff and share with you guys what’s going on in the fitness industry!
- Spring Fitness Challenge begins on April 1st! It’s time for our spring fitness challenge where you’ll go through a variety of fitness tests for six weeks in order to measure your progress and improvement over six weeks. For every boot camp, the first 30 minutes are focused on fitness tests that are recorded. The second 30 minutes will be be a variety of boot camp style drills that will tax your body and leave you dripping wet and fired up!
Thought for the week: It’s Time to Set Goals.
With the mere mention of goal setting, how do you respond to these words? Do you shudder in panic and anxiety because you know that goals equal change? Well, it’s time to shake things up! This time of year represents new life and things that were dead, are now coming alive again. What is there in your life that is dead and needs to be woken up? Are there bad habits that have crept back into your life over the winter? Can you visualize them in your head? O.k. good. Now let’s exchange them for positive behaviors.
Sometimes, all we need to do to get out of our funk is to set a goal. The key however, is sticking to the goal! This means you need to choose something that is realistic and within your means and capabilities. Here are a few ideas to get your goal setting jump started:
- Sign up for 5K race. Now I know, from the mere mention of a 5K race, some of you are terrified of doing something like this. Remember, the important thing about a race is not so much about your time, but crossing the finish line! If the average walker walks a mile in 15 minutes, it realistic that they’d finish a 5K in about 48 to 50 minutes. Do you think you could do this? Awesome! What about doing a walk/light jog combo where you walk a minute and jog 30 seconds or a minute? Do you think you could do this? The point is to get out there and try and the only way you can do this is to sign up for an upcoming race. This is an awesome time to recruit a friend and start walking/jogging together in preparation. The best part is the only piece of equipment you need is a good pair of running shoes, a willing spirit, and carving out the time to actually do it. Got the 5K down? Time to head to the next goal and try a 10K. You can do it! Check out On Your Mark Events for some upcoming races. There’s also the PPIE run in Pleasanton on Sunday, April 23rd: http://ppierun.com/ http://onyourmarkevents.com/events-new.asp
- Change up your fitness routine. Whatever you are predominantly doing in fitness, you should examine your patterns and ask yourself what you haven’t done in a while. If you are taking a spin class all the time at the gym, switch it up and try a group exercise class like mine that will include HIIT drills, along with whole body conditioning. If you are mostly a runner, try switching it up and getting on your bike. Do you run flat all the time? Mix up your running with hills once a week or speed work on another day. Do you love to swim, but it’s been a while? Find a way to get some pool laps in. Sometimes shifting gears and trying new things in fitness helps to re-energize and motivate you to achieve higher goals, which means will be more confident, capable, and compelling. Are you a HIIT junkie? Try getting in a steady state run for 30 minutes to mix it up. Make sense?
- Make a schedule with reminders. We all manage our lives on our phones right? Schedule your work outs in your calendar ahead of time like an appointment. This way, you can’t hide from them and after a while, working out on Tuesday, Thursday, and Saturday for example, will be routine and it’s just part of who you are and what you do. If something is coming up that will throw your routine out of whack, then plug in different days and times that will accommodate the change. Are you familiar with the Strava app? I highly recommend you get this app and start logging your fitness. It’s free and is so awesome because it tracks your distance, pacing, elevation, segments, and lets you know if you are improving over time. You can follow friends too! So, check it out!
- Do a Challenge. Most trainers or gyms have some kind of a Challenge quarterly, so I encourage you to find one and sign up! Challenges are designed to push you mentally and physically to improve strength, endurance, and stamina while losing pounds and inches too! I have my 6 week Spring Fitness Challenge starting on April 1st so I’d love to see you out there with good friends and shaking things up! Challenges are hard, but very rewarding. Sometimes we all need the extra push and that’s what a Challenge is all about.
- Be Vocal. Don’t keep your goals a secret! I know there’s temptation to keep them secret because then no one can call you out if you are slipping, right?! Share your goals! Let your family and friends know what you are up to and what you are shooting for! We all need encouragement and when you share your goals, you’ll have more people checking in with you to see how you are doing.
That’s all for now guys! I’d love to hear what your goals are too or help you to come up with a goal that would be right for you. Looking forward to seeing you in class soon!
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