Category Archives: Fit Club Tools

Fast Break: Keeping goals top of mind

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It’s time I beg for forgiveness. I missed last week’s post. After a crazy week/weekend with lots of fun activities and being around a lot of people, I slipped into a couch coma when I got home Sunday night..ahhhhh, the quiet. And then I got the flu. No pitty party here – I caught it early and got on the Tamaflu, so after five days, I’m actually feeling pretty good again. I guess it’s time to get back at it.

Strategy: Keep your goals top of mind. It’s tough – that fresh beginning that came with January 1 has worn off a little, and let’s be honest, if you live in WI like I do, you sort of just want to eat soup and drink hot toddies until spring. One of the recommendations this week is to use visual cues like photos and affirmations to remind you of why you’re doing this. Funny, that’s just what my Life Coaching assignment is this month, too! Below you can peek at my inspiration board – it’s just a bulletin board in my basement, but I put everything up there – photos of my past when I felt good about myself, a friend’s inspirational story, Jillian Michaels, things I find on Pinterest, even the bikini I haven’t worn in years that might just be a possibility again someday.

inspiration board

 

Move your body challenge: I’ve been an epic failure at my own challenges. This one looks like something I can print out, put on my board, and just do it after my treadmill time this week!

do it daily

 

What am I going to eat? I made this Bleu chicken salad last week and it was the highlight of my week. Again, a plea for spring on my part.

bleu chicken salad

 

Motivation: I don’t know if I’m the best person to be giving any of this right now. I’m feeling blue and cooped up. So how about this little piece of advice (which you can buy from strongconfidentYOU on etsy)? There’s really no good reason to stop. Even the snow. So let’s just keep going.

just keep going

 

Goals:

What was my biggest challenge last week, and how can I overcome it this week? The flu makes me only want to be comforted. So when I got my appetite back, it wanted mac & cheese, thick, creamy soup, and sour patch kids (don’t ask). I’ve taken care of myself, rested, and allowed myself to heal this week – now it’s time to get back to it by getting on the treadmill.

What will I do this week to improve my appearance? I’m getting a haircut next Saturday!

What will I do this week that will increase my energy? Take my vitamins every day, and a dose of EmergenC in the morning.

What sports, exercise or other physical activity will I do this week to improve my fitness? When and how often will I do it? There is no reason why I can’t be on the treadmill every day next week. I also really need to commit to getting back to yoga on Tuesday night. Again, I’ve been using the cold, snow, sick as an excuse – yoga is great for me, makes me feel better, and it’s literally 6 minutes away from my home. Just. Keep. Going.

What will I do this week to boost my self confidence? Go tanning. I know it’s controversial. But it makes me feel better. And I only do it once a week.

What actions will I take this week to improve my health? Drink more water and tea.

Fast-break goals – small, simple, powerful changes:

Nutrition: Tracking, tracking, tracking.

Fitness: I’m building up my running time – keep building

Motivation: Just keep going. This too shall pass.

Fast break: Setting Up Shop

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Another week has gone by, and it was a rough one for me. I fell off of the wagon in many ways, and I’ve been procrastinating about writing this blog all day. But I made a commitment to start each week with a check-in, and I’m going to stick to it.

Strategy: The spark diet is all about baby-steps, and this week it’s about making sure you’ve got the right stuff in your environment. I’m already pretty good about only buying the things that are good for me and having a cleaned out kitchen, but it’s when I go out that I have the problem. This week is going to be tricky, because I’m a little overloaded on evening social events (two wine tastings, really?) I am going to take the advice of eating a small meal or snack before I head out – hopefully curb my appetite. I also appreciate the idea of having a cup or water bottle that you like to drink out of around at all times. My trick right now is this pretty tea pot and cup – I go through about 3 pots of tea each day!

teapot

Move your body challenge: It’s going to be cold, cold, cold again this week in WI, so here’s another one you can do in the house, with very little space needed. Let’s do it. At least once.

cardio

What am I going to eat? Check out this recipe for roasted chicken and winter squash with endive-apple salad. I make the chicken recipe from Practical Paleo all of the time, and I found the rest of the salad in Curtis Stone’s What’s for Dinner cookbook. This was a huge hit when I made it for my parents – I will make it again!

winter squash salad

Motivation: Oh man, do I ever need this for the week. I’m pulling my inspiration here from my effort to try to be a little more in love with myself, every day. Each day, I’m going to try to remember that by getting on the treadmill, cooking and eating healthy foods, and being gentle and forgiving with myself, I’m living my life with love.

A bright yellow sunbeam pattern on vintage paper.

Goals:

What was my biggest challenge last week, and how can I overcome it this week? Drinking continues to be a challenge for me. I love red wine. I love having beers on Friday night. And I use an evening of drinking as an excuse to a)binge eat, b)not exercise the next day, c)eat poorly the next day, and d)beat myself up. I’m trying to learn to live a little less black and white, and a little more grey, where I can enjoy the lifestyle I enjoy, while maintaining my health.

What will I do this week to improve my appearance? I will keep up the painted fingernails.

What will I do this week that will increase my energy? I will commit to waking up early and STARTING my day with exercise. It always turns out better when I do.

What sports, exercise or other physical activity will I do this week to improve my fitness? When and how often will I do it? Mon-Wed I will use the treadmill for 30-60 minutes. Thur. I will train with Karen. Fri. I’ll be back on the treadmill.

What will I do this week to boost my self confidence? Put together a training schedule for Crazy Legs. (I didn’t achieve this goal last week).

What actions will I take this week to improve my health? Get my healthy meals on – at home!

Fast-break goals – small, simple, powerful changes:

Nutrition: I need to get back to My Fitness Pal this week. Honesty and accountability.

Fitness: Morning workouts.

Motivation: My mental health. This winter is getting long, and losing this weight will make it easier.

Fast break: Finding the Time

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It’s Sunday again! Time to get geared up for a good week, which for me pretty much boils down to planning. I’m feeling motivated as this is the new view in my basement!

treadmill

Strategy: This week the Spark Diet talks about using every small opportunity we have to do a good thing for ourselves and our diets. One example is especially easy if you’re a Subway fan – switch out the mayo (100 calories) for mustard (11 calories) on your next sandwich. Carve out 15 minutes to move rather than sit. Maybe even team up with someone for meal planning or exercise. I forgot to mention it last week, but if anyone would like to hook up with me on My Fitness Pal for some accountability, my screen name is keandrew82.

Move your body challenge: I was an epic failure at last week’s challenge. I printed it out with grand intentions, and I didn’t do it even one day. I’ll keep it out again this week. I also challenge you guys to do this one at least once this week. It shouldn’t take long (maybe 20 minutes?) and it’s all basic moves that are great for you.

workout

What am I going to eat? I’ll post recipes with photos later in the week, but this Crunchy Cashew Thai Quinoa salad with Ginger Peanut Dressing is on my agenda for today. Like many people, I keep a lot of recipe ideas on Pinterest, so if you want to follow me, you can find me as Kelly Andrew or under the email keandrew82@gmail.com.

Motivation: This is from one of my favorite workout songs (and songs in general) “Shake it Out” by Florence And the  Machine. Let’s be honest, the devil on my back right now is a whole bunch of extra pounds, which are making it hard for me to do the things that will make my life how I want it (ie: physical activities with friends who are in better shape, having the confidence to date, etc.). Shake off whatever devil is riding you this week, and dance with me, okay?

devil on your back

 

Goals: I didn’t do this section last week, but I thought I’d share to stay accountable. I’ve used this goal sheet for years (on and off) and it helps me remember to take baby steps each week to feel great about everything in my life, not just a “diet.” I think it’s a combination of something I read in a Jillian Michaels book, and Spark People, and maybe a little me, but it’s not original by any means. It helps me though, so feel free to use it if it will help you.

What was my biggest challenge last week, and how can I overcome it this week? The cleanse offered a protective barrier from the real world, and once it was over, I went nuts and had waaaaay too much wine and felt like crap. This week I will remember that moderation is okay. I can drink wine, it’s not “bad.” I just need to do it in a way that doesn’t make me feel bad.

What will I do this week to improve my appearance? I will take the time to wear makeup when I leave the house.

What will I do this week that will increase my energy? I will work to get on a sleep schedule that allows 7-8 hours per night. For me this means moving away from a bad habit of Netflix in bed.

What sports, exercise or other physical activity will I do this week to improve my fitness? When and how often will I do it? M-3 mi. jog with Erin, T-morning walk & yoga, W-off, R-off, F-workout challenge, S-morning walk/jog, Su-morning walk/jog. I want to say I’ll do something every day, but I also want to be realistic. I’ll get there.

What will I do this week to boost my self confidence? Put together a training schedule for Crazy Legs.

What actions will I take this week to improve my health? Stick to my food plan and cook at home.

Fast-break goals – small, simple, powerful changes:

Nutrition: I will continue to track all of my food daily using My Fitness Pal

Fitness: Switch out couch TV time with treadmill TV time

Motivation: 210 pounds by Feb. 1 – which is coming fast. I’m going to a gala next month and I want to be able to feel good in a dress!