When it comes to exercise and nutrition, identifying your "why" is extremely important. It gives you focus and helps to keep you on track on the days you don't feel like working out. Believe me, I have had many of those days! This "why" has to be something that you want to do for yourself. Doing it because someone else wants you to get more fit, lose weight or eat better won't keep you on track for the long term. You are worth it. Find out your "why" and then you can goal set. My "why" is this:
I want to be in the best shape ever so that I am able to have full mobility, energy and strength. I want to be as active as possible with my body working with me and not against me. I do not want to "feel" my age. I want to be confident in my own skin.
Finding your why can take some time. Invest the time. I promise you will not regret doing this for yourself.
Goal setting is the next step. What is it that you want to achieve? For me, I want to wear a bikini with confidence this summer. Sometimes your goal can really make you feel overwhelmed. Stop and take a nice deep breath. It is time to plan. Your goal may not be something you can achieve in 30, 60 or even 90 days. Think how you are going to achieve this? Taking the goal and breaking it down into smaller, manageable goals really help.
For example, my new mini goal is to weigh 150 lbs and fit into size 8 clothes. I will be using the Asylum program which is 30 days long. I will do this by achieving these weekly goals:
-workout 6-7 days a week doing the Asylum workout that is on the schedule
-eat within my calorie range 6/7 days using myfitnesspal.com to help me track my calories
-lose 1 lb
-add in one 10 minute bonus workout 5 days per week using the program, 10 Minute Trainer
-Drink Shakeology daily
Each week I look at how things are progressing and will alter my weekly goals as needed. Continuously assessing and adjusting will help keep you on track and focused. One big point here: If something happens where you do not meet that weekly or daily goal, do not beat yourself up! Life happens and every day presents you with a clean slate. Giving up gets you no where. Getting back up will get you closer to that goal you want. On the days that are really mentally/emotionally/physically tough, remind yourself of your "why". Post it somewhere where you can easily see it.
I am happy to report that I do feel better after taking a week break from the workouts. This cold/virus is almost 100% gone and I do feel like I have more energy. Being sick can take a lot out of you. Listening to your body is vital and knowing when to take a break is key. I have no regrets taking the time off I did.
Having said that, I have been itching to start Asylum. I missed the feeling I would get after a really good workout. Today was Day 0, the Fit Test. I am calling this day Day 0 because the schedule has you do both the fit test and a 45 minute workout on the same day. Seeing that I have not worked out for the last week, I thought it was best to only do the fit test today and then do the scheduled workout tomorrow. It is all about listening to your body and doing what is right for you. Click below to listen to my post workout thoughts:
Here are my Fit Test results:
Agility Heisman: 6.5
In & Out Ab Progression: 24
Mountain Climber Switch Kicks: 39
Agility Shoulder Taps: 3
X Jumps: 30
Moving Pushups: 2.5
Agility Ladder Shuffle: 14 (had to take a break here)
Agility Bear Crawl: 5
It was a fierce workout. It will take time to learn the moves with the agility ladder but it will be worth it. I intend to meet all my weekly goals so that I am on the path to rocking a bikini this summer.