Setting Goals

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Alright Ladies (& Gentlemen) it is Sunday yet again! Since everyone knows you can only start a new meal plan or exercise routine on Mondays (that is baloney, quit stalling, START NOW!) I figured today was a perfect day to plan for the week ahead. We are only a couple weeks into May and Spring is in full bloom, however, before we know it Summer will be creeping in…
The season of shorts, sleeveless shirts, & yes bathing suites. So before time gets away from us lets set some goals and show them what we are made of!

Why Set Goals?
Because that is what successful people do. Goal-setting is used by top athletes, successful business people and just about everyone else who is amazing at what they do. When you set a goal it helps you envision your future & motivates you to stay on track. By setting goals you are able to focus your time & attention on being your best. Also, as you reach goals you have set for yourself it will give you a greater sense of accomplishment & confidence.

Can You Give Me Some Examples?
Sure! As I mentioned earlier, goals work for a variety of people in different fields. You can set goals as a Mother, as a Friend, as Spouse or Employee… but of course, I would like to talk about health & fitness goals. Your goals can range from simple to long term depending on what you choose to accomplish. For instance…

>> Drinking your daily recommended amount of water.
>> Eating more raw vegetables.
>> Eating less sugar.
>> Working out 5 days a week.
>> Losing 50 pounds of body fat.
>> Being able to bench press your body weight.
>> Running a 5k.

Ok, I Have a Goal, Now What?
Now it is brainstorming & research time. What will it take to reach your goal? If you have settled on a larger or long term goal, split it up into smaller ones, this will make it easier for you to see your progress & stay on track. For example if your goal is to lose 50 pounds, set 5 and 10 pound goals along the way. Decide when and how you will track your progress. Every day, once a week… will you use a chart or app to keep you organized? Give yourself some deadlines to help keep you motivated & lastly, make sure you have a planned reward that fits the goal & does not undo hard work. For instance maybe new clothes when you reach your goal weight as opposed to treating yourself with a chocolate cake.

My current goal is to reach a healthy weight. I am proud to say that so far I have lost 38 pounds! The main things that I am focusing on to reach my goal weight are eating healthy, drinking plenty of water, getting enough sleep, and exercising. This past week my co-workers and I started a weight loss challenge to encourage each other to get healthier. Below are two of the charts I am using to measure my progress during the challenge in case they might help you too.

(Click to Print) Body Measurment Chart

(Click to Print) 8 Week Progress Worksheet 


      

Ok, Your Turn…

Leave A Comment Below:
What are your goals and what are you doing to reach them?

(P.S. Happy Mother’s Day to all you fantastic Mommies!)

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Getting Back In The Groove – HIIT

After a couple months of maintaining, I am finally getting back in my groove. My friends on MyFitnessPal and Instagram have really helped get me motivated! I have been eating good and working out on a consistent basis, but it is time to up the intensity! In addition to switching up my meal plan, I am going to start incorporating more cardio into my workout sessions. Something that I have found which really helps me burn fat is High Intensity Interval Training (HIIT).

What is HIIT?
It is a technique for training your body in which you alternate between high and low intensity periods of exercise. After warming up, you would work as hard and quick as possible (full intensity) for a short period of time, followed by a recovery (low intensity) period. An example of High Intensity Interval Training is if you were to sprint full force for 30 seconds and then walk for 60 seconds. Rinse and repeat. In addition to cardio, you can also use weights in a HIIT format.

What are the benefits?
>>   It is efficient – You can get an hours worth of progress in just 15 minutes
>>   No strings attached – Many HIIT Programs don’t need equipment
>>   Great for your Heart – Helps build endurance
>>   Boosts Metabolism – You burn more calories during & after HIIT
>>   Keep your Muscle – Unlike steady state cardio which can damage it
>>   Improved Insulin Sensitivity – Muscles get energy, not your waist

When to HIIT it?
HIIT is not something you should do on a daily basis. Most advise that you should limit this type of training to 3-4 times per week. Since research shows that HIIT raises your calorie burning power for up to 48 hours, I would suggest adding it to your routine every other day. That will give your body time to recover and be at it’s best for your next HIIT session. As far as what time of day, its really up to you. In general, it is a good idea to workout in the morning because it will kick start your metabolism and give you a nice energy boost to carry you through your day.

At the moment I am focusing on my cardio for a run so I am doing HIIT on the treadmill to increase my endurance. I have a handy mobile app, Gymboss, that helps me keep up with my intervals. To start, I have been doing shorter sprints and longer rest periods…. slowly increasing my sprints and spending less time recovering. Here are a couple examples of intervals you can try out…

Option 1:

5 minute warm up
15 second sprint (5-8mph, give it your all)
45 second recovery (2-3mph, catch your breath)
[repeat intervals for 8-10 rounds]
5 minute cool down

Option 2:

5 minute warm up
30 second sprint (5-8mph, give it your all)
60 second recovery (2-3mph, catch your breath)
[repeat intervals for 8-10 rounds]
5 minute cool down

If you have tried HIIT before, share in the comment section below what kind and what results you saw.

References:
www.builtlean.com
www.shape.com
www.fitnessblender.com

Weight Loss Secret Weapon & MyFitnessPal App Review

I want to share with you one of my personal weight loss secret weapons…. Food Journaling!

The best way for you to gain an understanding of what you are putting in your body on a regular basis is to keep track of the meals you are eating. If writing down everything you eat all day sounds like a headache in the making, don’t worry, there is an app for that!
Check out MyFitnessPal!

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       Some of my favorite app features:

  • It takes just a few minutes to set up an account.
  • The app creates a plan that is based on your personal information.
  • They have a huge database of foods so all you have to do is search & add.
  • It will remember your most used foods & you can also save meals to use again later.
  • A great recipe function, just add ingredients & it will calculate nutrition per serving.
  • Oh & you can access your account from any computer.
    (in case using your phone at work is taboo)

Another awesome feature is that you can connect with other MyFitnessPal users! I love being able to share motivation and progress with my friends and family. If you are already on MyFitnessPal or you are signing up for a new account, be sure to add Fit2BeQueen so we can encourage each other along the way!