5 Tips for having Success with your New Fitness Goals

Last year, I started a series here called Fitness Fridays. We reviewed fitness gadgets & workout gear, talked about upcoming 5K/10K runs, and updates on training. Y’all were awesome at cheering me on and keeping me accountable to my goals. I accomplished SOOOOO much more than I thought I was capable of. I’ve already set some goals for the new year too.

I’ve already gotten started by beginning an Arbonne Feeling fit kit/detox program ( more on that tomorrow) to help me recover from the holidays. I’ve registered both my husband and myself for a Camp Gladiator boot-camp this month and I’ve joined a running challenge with my former boot-camp instructor. I will also be continuing my daily walking/running with my friends & groups. I’m also learning more about using essential oils to keep myself & my family healthy.

5 tips to meet your fitness goals

Chances are you’ve probably got some new years fitness goals ready to go too. Knowing where you want to be is the easy part. Knowing how to get there can be tricky sometimes.  Don’t let that slow you down from being awesome this year! Here are some things that helped me to reach my goals last year and I will continue doing them to meet my new goals too. Hopefully you can work them into helping you have success with your new goals.

1) Make a Plan– No one becomes successful at anything by accident. Fitness is the same way. Sign up for that gym membership but also get a schedule of classes and decide which ones fit with your schedule right now. Schedule an appointment with a trainer. Write it in your calendar. Most of us will follow through if we’ve set it up as an appointment. Also schedule a goal to train for maybe a 5k a few months from now. It will give you something to train for.

2) Create a Support System– Beyond your spouse or family, I suggest having two or three people who are working toward a similar goal. I have two friends that meet to walk in the mornings. Our schedules are similar and so are our goals. We encourage one another to keep going and motivate each other when we don’t really feel like working out. This year we will do some running too. Last year I also participated in a local running group. I was super scared thinking all these “super athletes” would leave me in the dust like a fat kid in gym class. Not at all what happened! They were amazing. They encouraged me to meet my goals, never left me behind and were never judgmental. I was so proud of what I accomplished and to be a part of such an awesome group of people.

3) Create both short-term and long-term goals– This is super important. Sure, we all want to reach the mountain top but the journey to the top is tough. You are going to need to rest along the way and its easy to get discouraged when you think you have been working so hard and still have so far to go. By making smaller goals you are less likely to give up and it makes finally getting to the top more exciting. And since you set up a rockin’ support system, they will all be cheering you on!!

4) Create rewards NOT associated with food or food related activities– This is a tough one. Almost everything we do revolves around food. We celebrate, comfort, and gather around food. Try planning new activities you’ve never done before, think rock climbing, renting a boat for a lake cruise, or even a segway ride. Offering to plan activities for your group can help you celebrate and encourage everyone in your group to be more active. Daily deal websites like Groupon or Living Social can be a great way to find these activities.

5) Don’t give up – We all have big expectations at first and when we don’t see big results right away its easy to feel like we aren’t getting anywhere. Let me assure you, change IS happening. Your scale may not be changing but maybe your clothing starts to fit differently. Or maybe you have more energy than ever before or maybe you are inspiring your family to live a more fit lifestyle. Change is happening and you will meet all your goals in time if you don’t quit.

What are your goals for the new year? What is your best tip for meeting a fitness goal?

Fitness Friday 10k Training, New Shoes & Planking Challenge

Hello Friends! Its another busy, busy, week here with the Chase’s.( Isn’t it always…geez. ) We have been here, there, and everywhere but I have a successful Fitness Friday update for you this week, planking challenge, and a review of the Brooks Adrenaline GTS 14 Running shoes.

First things first- WE STARTED 5k-to-10k TRAINING.

CrAzY!!!

I cannot believe that only 6 months ago I could not even run 1 mile without stopping. Nor had I ever really run since maybe high school??? Even then, I was trying to find ways to get out of the P.E. requirement.  Now we are training for a 10k. Blows my mind every stinking time I think about it. It is tough and sometimes it doesn’t feel great when we are doing the actual running part or the getting out the door to go run part……but after we finish a run….I feel like a complete rock star! I mean, probably its endorphins, or just the relief that the hard part is over for that day, but that feeling of accomplishment carries me through so many other areas of life too. It is definitely a confidence booster. I’m still not fast but I am committed. We are part of an amazing running group that is so encouraging and helpful. It great being surrounded by others that believe in you.

Getting new shoes helps too.

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Doesn’t EVERY girl love new shoes?!?! Every runner-girl I know definitely LOVES getting new shoes.  Since I had practically worn out my shoes from summer 5k training ( we did the 5k training part 2x) I was in need of a new pair. So my sweet husband took me to the running store and with the help one of the associates, we picked out these Brooks Adrenaline GTS 14 running shoes. (New running shoes were on my birthday wishlist!) They were a brand change from the ones I had been wearing but similar in fit. Let me just tell you, I think I am a Brooks girl for life. They cushion in all the right places and fits snug enough while leaving plenty for room for me to still move my toes. And while I know when you pick out running shoes its all about the fit, not fashion, but this pair is pretty too! I really couldn’t be happier with them!!

As if that weren’t enough, Randy & I are also participating in a planking challenge for November.  For 30 days our group will  keep each other accountable to complete each day’s planking requirement. Planking exercises work your upper abs, your lower abs, your obliques, and your lower back. They also promote good posture and help prevent back injuries. Below  is the plank challenge schedule.   I’d love to have you join us- Just leave me a comment and let me know you are participating!

1.       Get face down on the floor resting on your forearms and knees.
2.       Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
3.       Contract your abs to keep yourself up and prevent your booty from sticking up.
4.       Keep your back flat — don’t drop it or you’ll be defeating the purpose. Picture your body as a long straight board, or plank.

Next Fitness Friday, I’ve got some great information on nighttime visibility when you running/cycling & an exciting product review coming up.

Fitness Friday- Birthday Fitness Wishlist 2013

Time for another Fitness Friday update! And today’s update is special because November kicks off Birthday Month!! ( November 17th just in case anyone needs to set a countdown timer 😉 ) Since this fitness business has really become such a part of my daily life, I am finding myself in need of more fitness gear. So this post will be part update/part wishlist.

Update Part: Fitness this week has been the ideal. I was consistent but didn’t over do it. I listened to my body when I felt it needed a rest day. Although it was HARD. I wanted to go run but I knew if I did I was risking a possible injury that would just delay me even more. The rest time was good for my body and it made me excited to get going again. I also ran my fastest mile to date this week!

Running is deceiving. The occasional runner may think you can just don any old pair of running shoes and head out to the streets. Yeah….not so much. Ever heard the expression “Never bring a knife to a gun fight”? It’s pretty much the same thing.

Running is not necessarily cheap.  Shoes ~ good ones that have been fitted to your body,  amazing running bras, socks, endless supply of headphones, armbands, running playlists, apps,  race entry fees, etc.  It all adds up. That being said, birthdays and Christmas are the perfect time to compile a list or create a your fitness wishlist Pinterest board (<– shameless plug) to offer to loved ones who will inevitably ask ” What would you like for your birthday?”

Wishlist Part: Since it is my birthday month, I have done just that. Take a look below and at my Pinterest Fitness Wishlist board and see what I’m eyeing. Tell me if you already have one of these and your link reviews in the comments. Or Let me know if you think I should add something better to my Fitness Wishlist. Cant wait to hear from you!

Fitbit Zip

*New Shoes

Because don’t you always just need new shoes?! Luckily for us our running group coaches  impressed upon up the need to be fitted for the right running shoes before we began. They also showed us how to stretch after a run.  Changed.My.Life. Seriously, I haven’t had one injury and I can tell when I have logged the miles on my shoes because it feels like its time. You wear your running shoes so often, in a weird way, its like they are just part of you. Maybe that’s why it’s so hard to retire your favorite pair. They’ve been places with you. In the rain, in the hottest of days, through hard runs and  the exhilarating ones they’ve been there. When its time to retire them though, it is always fun to get a new pair. The other runners WILL notice.

*Compression Socks/Sleeves

Media: Feeling the Squeeze

*Road ID Slim

Because sometimes you don’t have pockets. Can I get an Amen, Ladies??  And because sometimes your phone battery just dies. With RoadID your family, friends and you can have peace of mind that in the event of an emergency responders will know who to contact and any pertinent medical  information.

*FlipBelt

Have I mentioned how pockets are a problem on women’s athletic apparel??? This could save me.

 

 

Fitness Friday- Proud of my new PR!


Great news to report Friends!!! I motivated myself up, up, and away from last weeks fail and ended up with an absolutely STELLAR report to share with you!! Seriously, so proud of what I accomplished this week.  This week I not only exercised consistently, I drank water consistently, and lost weight (2.5 lbs!) but I also set a running personal record.  I am dying to tell you about that but I don’t want to overshadow what got me there this week.

I absolutely believe it was due to daily walking. I started walking with a group of ladies after we drop our kids off at school. We walk a good pace for approximately 4 miles every morning. (I typically run about 2.5-3 miles) Since last week was lazy for me, I made it a goal to walk with them everyday this week just so I didn’t fall into the same rut as last week. I’m telling you no exercise makes a body very bloated unhappy.

I did it. I showed up. Even on the days I felt like I didn’t have time or just wasn’t excited about it, I did it anyway. Monday-Friday, approx 4 miles everyday. We also each set a goal for ourselves every week. We just simply state what we would like to do and over the week we each encourage one another to keep going. This week my goal was to drink at least 60 oz of water everyday,a small achievable goal. I drank water and showed up to walk every morning.

Imagine my surprise when I went running and I was able to shave off more than a minute/ minute and a half off each mile. This was so unexpected and exciting. I had really been expecting it to happen months ago and just did not see any changes, granted it was one million freaking degrees of hot mess here in Texas so in reality I couldn’t have picked a more difficult time to begin. What can I say, I like a challenge?! I have been running for months now and I was just not where I had wanted to be. Now, lets not lead anyone astray here, I am still not fast. But this week I feel like  I WON!!!  I was using my little fitness runner girl app to track my distance and literally stopped in my tracks when I heard her voice say my mile per hour pace in my headphones. Shocked. I mean shocked. My body had finally caught on to what it was supposed to be doing. It was like Christmas.

Mentally I had given up trying to be faster. I was just doing my best. Giving it my all every time. And I am seeing improvement slowly. So Stinkin’ P.R.O.U.D of myself this week – In fact as I type this I have the HEATHER SMALL Proud (LONDON 2012)  playing in my head.  (Anyone watch the BBC show ‘Miranda’ ???- hysterical! Reader Tip of the day: WATCH THAT SHOW)

running

I am encouraged this week to keep going. Keep setting goals and keep showing up.

“What have you done today to make you feel proud?

Fitness Friday – #fail

It’s another Fitness Friday on the blog today. Keeping my promise of good, bad , & ugly weekly reports, this week was not so great. In fact, it was just plain-old-U.G.L.Y for meeting fitness goals. Events kept popping up this week that were “one time” not able to reschedule kind of things that I opted to give up my workouts for. I should have found a way to make time for it anyway but instead,  this week I found excuses. I ate less healthy foods than I could have.  Now I am left feeling bloated and less than energetic.

I will keep going though. I’ll run early. I’ll run late. I’ll run in the rain if I have too. I am taking this week as a lesson learned. I think I’ll employ some of my helpful ideas from last week, right? I’ll go back and remind myself again here.

Feel free to leave me some motivation in the comments too. I could use some momentum to get going again. Have a great weekend friends!