Welcome to January!!
It’s a New Year!!!! How about a New You?
Nah….. The you that you already are is pretty cool if you ask me. However, I can get down with the idea of a fresh start. The beginning of a new year is a great time to evaluate where you’re at currently and where you want to be while we start our next trip around the sun.
When thinking about 2019…
- What are 3-5 things you want to accomplish this year?
- Which ONE feels the most important to start with?
- What do you need to do to meet that goal?
- What will get in the way of meeting that goal?
- How can you overcome that obstacle? Let’s plan ahead.
- Right now (seriously, as soon as you finish reading this) I encourage you to set a goal for the remainder of the year. I’d love for you to share it in the facebook group!
Wanting to lose 10 pounds is fine, but simply stating that and then going and working out isn’t quite enough. A better way to set yourself up to achieve your goal would be:
I want to lose 10 pounds in 3 months because I’ll feel better in my body if my clothes are fitting better. In order to meet that goal I’m going to get 5 workouts in a week, 2 strength, the rest metcons. I’ll prepare the majority of my meals at home and eat until I’m 75% full. Work is going to be my biggest obstacle so I’ll make sure that 2 workouts happen over the weekend. The other 3 I will put on my calendar at the beginning of each week and make sure my accountability buddy knows my plan.
You can see in my example above I didn’t just state a goal. I stated the WHY behind the goal, the HOW I was going to make it happen, and the OBSTACLE that was going to get in my way. This is an often overlooked part of the goal setting progress.
So what about you? What’s your goal for the first few months of the year?
A Challenge for the New Year!
As we move into a new year I put together a super fun daily challenge.
Instead of being specifically focused on fitness or nutrition, we are focusing this month on something small you can do each day to improve your life.
Whether it’s focusing on your water intake, sending a message to a friend, or planning for your next day, I have a little something you can do each day to kick off your 2019 with a bang.
Download your challenge tracker by clicking the image below.
WHAT TO EXPECT THIS MONTH:
In addition to your regular workouts and nutrition challenge, this month I will be coming at you live on Tuesday January 8th at 8:30 PM. The Topic: Exactly how I plan my week to achieve my goals.
I’m not here to tell you that I do everything perfectly, far from it. However, I do have a few tried and true strategies that help keep me focused on achieving my goals in my business as well as my health. With a little bit of focused attention on the weekend and 5-10 minutes each day I am able to keep my priorities on the fore front.
This month I’m going to talk through those strategies on FB live and I’d LOVE for you to ask questions and share what’s working for you!
Your Workout Calendar
1A. 8-10 Strict Press OR Push Press
1B. 5-7 Pull ups (Box & Barbell)
2A. 12 RDLs
2B. 6-10 Push up
12 Palloff Presses/ Side
12 Walking Lunges (Total)
60 Sec Waiter Carry (Switch sides after 30 sec) 30 Sec Plank
6 Min EMOM
Even Minutes: 15 New Jacks
Odd Minutes: 10 Band Pull Aparts or Ring Rows
Rest 2 Minutes
6 Min EMOM
Even Minutes: 8 Burpees
Odd Minutes: 10 Front Rack Lunge
8 Min AMRAP
12 Single Leg Hip Thrusts/Lg
12 Band Pull Thrus
12 DB Sumo Squats
Rest 2-3 Min
3 Sets of:
20 Side Lying Hip Abductions/Side
1 Min Suitcase Carry (Switch Sides @ 30 Sec)
Band Hip Thrusts
DB Bench Press
20 KB Deadlifts
20 SA Push Press (10/Arm)
2 Min Rest B/W Rounds
1-3 Rounds. 30 Sec/Movement
12 Min AMRAP
8 Push ups
15 Band Pull Aparts
8/LgLat Box Stepovers (w/ KB)
15 DB RDLS
20 Min AMRAP
10 Box Split Jumps
10 Incline Push Ups
10 Reverse Lunges (Not alternating!)
10 Front Squats
30 Sec Bear Crawl
12 Min AMRAP
200 M Run
12 1/2 Kneeling Kettlebell Overhead Press (6/Side)
12 Kettlebell Woodchops (High to Low) 6/side
12 High to Forearm plank
12 1.5 squats
12 push ups (Elevated)