It is easy for someone to say I want to reduce my body fat by 50% or I want to lose 20 pounds and sure those are great goals but without a game plan these are not likely to happen. The key is to set goals that meet the SMART criteria!
Specific- So for example, I want to lose weight is NOT specific! Instead I want to lose ___ pounds
Measurable- By measurable I mean set a number with it like above example losing 20 pounds
Attainable- Can this goal actually happen? For example, I want to lose 20 pounds is attainable…but not in one week!! In this case the best thing to do is to break down that goal into mini chunks like: I want to lose 2 pounds per week.
Realistic- Are you in a spot right now where this goal can happen? Are you willing to work for it? These are questions to ask in order to find out how realistic these goals actually are!
Timely- set a deadline! I will be ___ weight by ___ 2013. If your goals are just hanging out there in the breeze there is little pressure to actually accomplish these.
All goals are possible with a little planning, research, and of course commitment!
Have you set any goals for 2013?
While this time of year is the easiest time of year to throw in the towel, now is the most important time for you to keep yourself on track and getting at least 20 minutes a day!
As I have said before this time of year is very well known for weight gain and the eating holidays, but not for you!! Even if you don’t lose weight if you can get through these days without gaining that is still a huge accomplishment!
Even if you are busy here are some ideas for non-traditional calorie killers!
If you are shopping…
· Carry the basket and do not push the cart
· Park far from the entrance
· Eat before you go
· In line…(yes people may look at you funny but worth the booty of your dreams!) squat and lunge while waiting
Getting ready/cooking…
· Lunge while going from various places around your house
· Squeeze in a HIIT (High intensity interval training workout) while the food cooks
· Squat while you brush your teeth/shower
· Plank every time you do _____ activity.
· Make a game out of it!
Etc…
· Stand and wrap gifts
· Lunge while you vacuum/clean
· Drink your shakeology in place of one meal to curb cravings
· Water, water, water!
· Get in your veggies
Well you guessed...Phase 1 is done and in the books!
I completed phase 1 of P90x2 in 4 weeks and these are my thoughts/results/tips!
First let me start with this...I LOVED P90x and never thought I could adore it or Tony Horton any more...well news flash I think P90x2 with a little added intense cardio is my soul mate workout! I have always LOVED to workout but sometimes that was deprioritized...until last year! I kicked my booty back into shape and can now say yes, I am an ATHLETE! I was always the tall skinny chick who could "never gain" well let me just say I could/can, I did, but I was "skinny fat" and in need of a change...so here I am 1 year later...working my butt off and loving it!! P90x2 = <3
P90x vs. P90x2 P90x2 has been very different from P90x so far...same concepts of muscle confusion, the rep ranges (for most workouts) and it is still simplifying the same difficult concepts and making them more accessible to those of us not as familiar with these concepts!
Differences:
- focused total body training
- a TON of core work (like in absolutely every video)
- shorter workouts
- more flexible schedule
- no "traditional cardio"
- no recovery week (unless you absolutely need it!!)
- less of a structured time frame--the goal is to master and improve each workout and because this it is based solely on your progress
- stability is a focus for all workouts
- 5 days a week instead of 6~you need rest (I use day 6 for cardio and day 7 off completely)
Similar:
- yoga (but it's shorter)
- plyocide (shorter and more intense)
- lifting schedule- you hit all the muscle groups but is more focused on large muscle groups (so far)
- there are still modifications but this is a tougher workout so the modifications are tougher too!
More fun tools/gear:
stability ball
medicine balls
push up stands (same)
pull up bar (same)
bands/ dumbbells (same)
foam rollers
yoga mat
yoga block
pull up max (instead of a chair)
Nutrition:
Similar...but more options!!
Grain free
Vegan
Normal
~shakeology built in too!
TONS of new foods and recipes, same 3 plans, fat shredder, athletic, etc!
What the workouts look like:
Are you ready for X2?
See my day by day account >http://www.youtube.com/user/BethSimpler/videos
So are you ready to see YOUR transformation? Let me help you through it :-) email me: [email protected] or facebook.com/beth.simpler
The other day I was babysitting a friends young kids (ages 3 and 6), we watched them jump, run, tumble, and everything else a young kid could possibly do, things that many of us only wish we could still bend and move that way! And I thought why are we not nearly as durable as we age and then it hit me: flexibility gone!
I know personally this is an area I struggle with, heck I never did yoga or pilates until 2 years ago...and I HATED IT! Why? It was hard. Point blank. And it was different (no one likes change myself included). BUT afterwards I felt like a million stretchy bucks! Going from someone who could barely touch her toes to someone who could comfortably place both elbows on the ground in a runner's lunge was a HUGE deal for me. And at about that point I started enjoying it because I knew it was working! I was more bendable, more durable, and what I newly learned is I had increased my muscles strength potential!
WHAT? Yep, it's true! People who do yoga have more muscle strength potential than those who don't! So you get more durable, life get's a little easier in the day to day, and able to lift more? UM okay I get it! So not only am I practicing every week, I tend not to dread it as much...still not my favorite but I have grown to love it! Not to mention it's one workout you can never be perfect with! You can ALWAYS get better!
Why yoga recap:
flexibile
life is easier!
durable
less prone to injury
MORE STRENGTH POTENTIAL!
Beginner plan:
Yoga 1/week
Stretch 10 minutes after your workout when you are the most warm and pliable!
We face will power each and every day, hit the snooze button or get up and workout, have the doughnut at the office or eat the food we brought, and the list goes on. Someone told me that it's not watching what you eat that is difficult it's watching what everyone around you is eating. This could not be more true and what it comes down to is YOU, your choices, your goals, and in the end what kind of life you want to live! Do you want to have a healthy and strong body that can over come any obstacle or do you want to be sick often and limited in mobility due to your inability to say no?
I know we will all have a cheat here or there but consistently cheating is just plain and simple bad eating! Each day is of course just a list of choices and your response to these choices make all the difference in how your life will play out! However, there is a light and shining hope! Research studies show that will power is similar to a muscle, the more you train in the stronger it gets but there is of course the other side too...work it TOO MUCH and you fatigue and give in! So where is the happy medium? You have to find what works best for you by training yourself and strengthening your will power with consistent choices that match YOUR goals and priorities!
So here are some tips that I use to keep me on track!
1) Write it all down! What? Yes, "if you fail to plan, you plan to fail." Keep a food journal, schedule your workouts, etc! This will keep you accountable and it allows you to go back and see where your pitfalls were and how to make them better in the future!
2) Play offense- Plan ahead!! Do not put yourself in stressful or tempting situations that you are likely to cave into your weaknesses! For example, if you know your weakness is bread at the restaurant then ask them to please not bring the bread to the table! So to avoid that binge later in the week, plan your meals, prep them ahead of time so you can just grab them and go!Whatever your down falls are just keep yourself attentive to other things and your plan and you will avoid the problem all together!
3) Pick your poison- Okay so no one is perfect, you cannot control every situation or problem that comes your way! So instead of trying to quit everything or tackle every problem all at once, pick one and stick to it and deal with the others once this task is already accomplished!
4) Reward yourself!! As humans we live for incentives and rewards! So when you do something well or you hit your goal allow yourself to celebrate some! NOT WITH FOOD...counterproductive but maybe going shopping, getting a massage, etc! You deserve it trust me!
5) Accountability partner- what other way to hold yourself true to your words then to find someone to pledge and them to and who will keep you on your toes! This person can be your spouse, a friend, parent, whoever! Just someone to keep pushing you in the directions of your goals! Maybe its a workout buddy, maybe a support group, maybe just someone who you check in and report to each other!
In the end it comes down to you and your why! No one is perfect, we all slip up, we all have issues but the key is to focus on your goals n it's okay to give in and when it's not!
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