Tuesday, July 29, 2014

Reaching Your Goals...One Day At A Time

Hello!  How has your July been?  It is hard to believe that another month is coming to a close.  I had a wonderful month.  I set some goals and have been doing awesome.   I always start the month out with a workout schedule and I track all my workouts.  I have also been food journaling again, as this helps me to know if I am getting enough protein.  I am working on losing body fat while still building muscle.  Protein helps with muscle growth and repair so I need to make sure I am getting enough in daily.  Did you have goals for the month that you worked towards?  How did they go? 

I find that when it comes to getting my workouts done and working on my eating if I take it one day at a time, it makes it easier to tackle the goal.  I know what my weekly workout schedule is and know exactly what my workout will be when I wake up, so it is never a question of if I am going to workout.  I usually eat around 8:30am and workout around 10:30am.  I find that if I get my workout done first thing I will not skip it later because I am too busy.  Everyday I get dressed in my workout gear right after breakfast then do whatever chores or writing I need to do, this ensures I am mentally preparing for my workout.  Have you ever gotten dressed for the gym and then skipped it?  No one wants to take off gym clothes without doing a workout.  If you workout after work, pack your gym bag and change before you leave and head right to the gym.. Be sure to be prepared with a pre-workout snack or meal, and have protein in a shaker cup for your post-workout ride home.  I find that the "secret" to success is preparation!  If you have your meals ready to go, your workout clothes packed and a workout schedule ready for the week or month you are going to be able to stay on track.  If you feel like you don't know where to start check out my 4 Week Shape Up Plan, it takes the guess work out of reaching your goals. 

Here are some simple tips to help keep you on track to reaching your goals:
  • Write your goals down and keep them somewhere you will see them daily
  • Write your workout schedule down for the month 
  • Keep a workout journal
  • Track your food daily, at least for a few weeks to make sure you are eating the right foods
  • Keep your gym bag packed and have some extra snacks ready too
  • Have your meals prepped for a few days at a time
  • Find an accountability buddy
  • Keep track of your progress with pictures and measurements, not just scale weight
I hope these tips help you get started on reaching your goals or just help you to live a healthy lifestyle.  If you have questions or need help getting started don't hesitate to send me an e-mail. 

I was to excited that earlier this month I met Nicole Wilkins at her 5th Annual Nicole Wilkins classic.  She was so sweet and down to earth and if I wasn't so starstruck I would have asked her more questions.  She is such an inspiration to me.  She has created her life around her passion for fitness and has built an admirable physique.  I wish I would have asked her a few questions, but I did tell her that she is an inspiration of mine and that I follow her journey.  We stayed for the show, it was the first one I have seen.  It was so inspiring to watch.  I know that those athletes were totally dedicated and worked so hard to get their bodies into competition shape.  When we left my husband asked me if it made me want to do a show more or less...can you guess my answer?  I said MORE! 

I know that I have a ton of work to do in order to compete, but I have set some mini goals for my self.  We also have a vacation planned for this fall.  I want to rock a bikini so this helps keep me motivated.  My main goal is to lose body fat while building muscle.  I will see where I am at the end of the year an decide where to go from there.  It is always going to be a goal for me to compete.  I am not going to kill myself to get there.  I am going to work at it one day at a time and see where I am when 2015 comes along.  The 2015 Nicole Wilkins Classic is in the back of my mind and if I am ready when it comes time to do prep (usually about 16 weeks out) I will decide then.  I appreciate all your support with everything and it means a lot to get comments and feedback from you guys!

What are some goals you are working on?

Do you break down your large goals to mini-goals?

**Don't forget today is the last day to enter my July Giveaway!  There are almost 800 entries!  Good Luck and I will announce the winner tomorrow, so get your last minute entries in!**

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Monday, July 7, 2014

Paleo Banana Nut Bread + A Giveaway

I love banana bread!  It is such a good way to use up over ripe bananas, and sometimes I let mine get extra ripe so I have an excuse to make banana bread.  In my 30 Day Paleo Re-set Group on Facebook, one of the members posted this recipe and I am so glad she did!  The original recipe can be found at Beauty and the Foodie.  I will re-post it for you here.  Stacey (the creator of this marvelous bread) made it with coconut flour (I used almond meal/flour) and even gives you a recipe for a chocolate sauce topping, which I didn't make, but it does look yummy!  Today I made 2 loaves one with chocolate chips and one without, my hubby didn't like the chocolate chips with breakfast (what?!?  I can eat chocolate anytime!).  They are moist and just sweet enough and the walnuts I added give it a good crunch.  This is such a yummy recipe that you won't even believe that it is grain free.  Go ahead and let those bananas ripen so you have an excuse to make this bread...soon!

Paleo Banana Nut Chocolate Chip Bread
  • 3 Eggs
  • 2 very ripe bananas, mashed.
  • 2 Tbsp melted coconut oil
  • 1 Tsp vanilla extract
  • 2½ Tbsp almond butter, melted (heat a little so it stir in easier)
  • 2½ Tbsp maple syrup or honey.
  • ½ Tsp baking Soda +1 tsp apple cider vinegar, mixed in a separate pinch bowl (it will be fizzy).
  • ⅛ tsp sea salt.
  • ½ Cup Almond flour
  • ⅓ cup Dark chocolate chips that are soy free, gluten free & dairy free, I use this brand 
  • 1/2 cup chopped walnuts
  1. Preheat oven to 350, and butter or oil a loaf pan.
  2. In large bowl combine all wet ingredients together : 3 Eggs, 2 mashed bananas, 2½ tbsp melted Coconut oil, 1 tsp vanilla extract, 2½ tbsp melted almond butter, and baking soda apple cider vinegar mixture. Mix together well.
  3. Add almond flour and sea salt to the mixture and combine thoroughly.
  4. Add Chocolate chips and walnuts, mix well
  5. Spoon and spread batter into prepared loaf pan.
  6. Bake for 35 to 40 minutes, or until toothpick comes out of center of loaf clean.
This is seriously a wonderful recipe, if you do make it head over to The Beauty and the Foodie to let Stacey how you like it.  Be sure to come back and let me know too!

Giveaway Time!!

The July Giveaway is up and running!  Be sure to head over to the giveaway page and enter to win a PrettyFit Athletics workout tank of your choice and also a copy of my 4 Week Shape Up Plan.  I own about 5 of these tanks and they are my favorite workout tanks, they are comfy, high quality and are breathable during a hardcore workout! My 4 week shape up plan includes: weight training and cardio workouts that can be done at home or in a gym, workout schedule, whole real food guide with meal plan.
Weekly weight training and cardio workouts
Whole Real Food Guide and Meal Guidelines
Workouts can be done at home or in a gym
- See more at: http://www.onfirefitnesspt.com/p/fitness-nutrition-programs.html#sthash.p5ACqaoY.dpuf
Weekly weight training and cardio workouts
Whole Real Food Guide and Meal Guidelines
Workouts can be done at home or in a gym
- See more at: http://www.onfirefitnesspt.com/p/fitness-nutrition-programs.html#sthash.p5ACqaoY.dpuf
The giveaway will run for the whole month of July and you can come back and enter daily.  Good Luck!

Have you been wanting to live a healthier lifestyle, start re-shaping your body and boost your metabolism? 

I am excited to announce that I now have some fitness and nutrition plans available to help you meet your goals!  There are plans that you can just purchase and use as well as 1:1 coaching options for a more personalized approach to reaching your goals.  If you have any questions please feel free to send me an email before you purchase.  Click here to view the plans that are available.  I am excited to work with you on reaching your goals and creating your best and healthiest life!

I am working with some fellow bloggers to test out the 4 Week Shape Up Plan and I was excited to read Michelle's from Our Three Peas and hear that she is down 2 pounds in her first week.  Head over to her blog and read the review!  Thanks for the great review Michelle, I can't wait to hear how the next 3 weeks go for you!

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