Tag Archives: goals

Goals for This Week and General Musings

Goals for the Week
1. Fasted Cardio everyday for at least 30 minutes.
2. Keep my carbs under 150 grams everyday and protein over 125.
3. Do 2 random acts of kindness for strangers
4. Lift HEAVY ( I have been a baby bitch lately)
5. Clean my house and car out ( that’s sad I have to put this on here but I get so tired after work and training that I just say fuck it).
6. Walk my dog every day and start doing training with her a little each day (same reason as above, then maybe just maybe she will stop chewing on my stuff)
7. Wake up by 6am each day and go to bed by 11.
8. Burn at least 800 calories each day
9. Put some effort into my look everyday. I always look like crap and as a pretty girl, who is in a sorority and works in customer service, this is unacceptable. Gosh.

General Musings
How can I combine all of my talents into something lucrative?
Will I be ready for this contest?
Why am I so lazy?
Where is my Prince Charming?

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May Progress

Here are my measurements today, compared to last month:
April 3

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Today

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Goals for this Week

1. Cardio every damn day: I have not been doing my cardio like I should, this week, NO EXCUSES
2. Workout in the AM: when I workout in the morning, I feel better and it’s easier to get it out the way. Plus it keeps my supplements from keeping me up at night.
3. 6+ hours of sleep each night, I go to bed around 11 or 12 each night so I need to be up by 6am.
4. Yoga/stretching 4-5 days this week: I never stretch like I should, and that’s an issue. My muscles are getting the treatment they deserve to grow.

Guest Post: Weight Loss through Plyometrics

Anyone trying to lose weight has probably done every plan, diet and exercise fad that is currently available on the market. There seems to be a compulsion to eliminate an entire food group, eat only one food group or take special pills and powders that promise instant weight loss. The truth is, everyone knows that the only way to lose weight is to eat less and exercise more. You have to burn more calories than you take in if you want to lose five pounds or 50. The math is simple, and there is no magic cure. If you are having trouble burning off more calories than you consume, you might want to make an adjustment to your exercise routine. This is often more appealing than shaving off even more calories from your daily diet.

One way to increase the number of calories you burn is to try an intense exercise program such as plyometrics. This type of exercise is done by athletes to increase their physical performance when they compete. You don’t have to be an athlete to benefit, though. In addition to making you strong, faster, leaner and more flexible, plyometrics will also help you lose weight. The number of calories you burn during a plyometrics training session will more than compensate for any foods you have eaten that you maybe shouldn’t have. The short, intense bursts of physical activity will burn calories quickly, helping you lose weight and turn fat into muscle.

Plyometrics involves jumping, lunging and squatting. You will be required to work your body to its limits, and to keep doing it until you feel the results. Many people who do plyometrics use equipment such as benches, boards and other raised surfaces. With these props, you can jump on and off of them, working your legs and your heart and burning calories with every move. If you do not have any raised surfaces, you can improvise. Run up a flight of stairs two at a time to give yourself a good plyometrics workout. You can also do huge jumps from a squatting position or practice lunges that stretch your leg muscles and require you to move yourself up and down quickly.

Squat jumps, lunge jumps and any other jumping motion that requires you to move quickly with sudden, intense bursts of strength will help you get a thorough plyometrics workout. Even jumping on and off a box is a good way to burn a lot of calories quickly. You will also notice an increase in your leg strength. You waist and stomach will get toned and your endurance levels will improve as well.

If your weight loss has hit a wall, or you find your basic walks on the treadmill are not doing much for your fitness routine, give plyometrics a try. It will be challenging, especially if you are not accustomed to intense and difficult physical movements, but the results will be worth it. You will lose weight more quickly than you would with other forms of exercise, and you can do it without cutting back on additional calories.

This post was written for Pretty Girl Fit by Dr. David Kulla. Dr. Kulla is a licensed Synergy Wellness and a nutritionist as well as owner of Synergy Wellness in Manhattan.

Goals for the Next Three Months (March, April, May)

1. Run a mile without stopping at at least a 12 mph pace
2. Get down to 15% body fat
3. Revamp my blog and ig
4. Create t-shirts for Pretty Girl Fit
5. Try one new fitness thing a month (March: yoga and Pilates, April: pole dancing, May: boot camp)
6. Run a 5k
7. Take fitness model pics
8. Incorporate more plyo into my workouts
9. Complete 5 unassisted pull-ups
10. Post in blog at least 3 times a week

Merry FIT-mas

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Hope you’ve all been good. Have a great day with people you love and enjoy!

Motivational Mondays: How to Start and Stay Motivated in 2013

From WebMD

Be Realistic

First-time exercisers often set unrealistic goals that are too ambitious for beginners. Gerald Endress, fitness director of the Duke Diet and Fitness Center in Durham, N.C. says, “They want to go for maximal goals, but they tend to get overwhelmed.”

So don’t start off trying to work out an hour every day. Instead, set more reasonable, achievable goals, like exercising 20 to 30 minutes two or three times a week.

Keep Track of Your Progress

Remember to chart your progress, whether it’s with a high-tech online tracker or an old-school fitness journal. Seeing incremental improvements, whether it’s improved time, increased reps, or greater frequency of workouts, can boost your exercise motivation.

Don’t Expect Perfection

Another pitfall is all-or-nothing thinking, a perfectionist way of looking at life that leads to giving up when you miss a day or two or your workout doesn’t go well. Endress says if you accept that there will be some sidesteps on your fitness journey, you’ll be better prepared mentally to deal with setbacks.

Expect that you’ll get sick from time to time, and be psychologically prepared to miss a few days of exercise when that happens. Don’t let it be an excuse for giving up. “From then on, many people say, ‘I can’t exercise,'” Endress says. “But there’s always a way to exercise.”

To keep injuries from sidelining you, do your best to prevent them by warming up, cooling down, stretching properly, and not doing too much too soon.

Don’t Compare Yourself to Others

We’ve all seen those toned, fatless specimens who strut through the gym in their Barbie-sized shorts and sports bras.

Don’t compare yourself to them, Endress says. Forget about them. Forgive them. But do not let them deter you from your goal.

Get Support

Enlist the help of your spouse, girlfriends, boyfriends, buddies — anyone who will encourage you to stay on track.

“The person should be in support, but not say, ‘Why can’t you? It’s so easy,'” says Sottovia. If helpful reassurance turns into criticism, gently remind your pal that you don’t need nagging.

If you need additional help, hire a trainer, she advises.

Find the Fun In It

Sottovia and Endress both say it’s essential to find an activity you like. With an explosion in the number and types of fitness classes at most gyms, it has become easier to find something to appeal to you, from aerobics to Zumba.

If you’re not the gym type, walk around your neighborhood or try activities around the house, such as walking up and down stairs or dancing with the stars in your living room. If you’re motivated by being social, follow Geiger’s lead and join a team.

Break It Up

You can make it easier on yourself by splitting your exercise session into two or three sessions, says Endress. Research supports the idea that this can be as beneficial as one long workout, he says.

So, for example, if you don’t feel like exercising for an hour on any given day, do three sessions of 20 minutes each.

Make It Convenient

Do whatever you can to remove obstacles to exercise, and make it as convenient as possible, says Sottovia.

If you are time-pressed, for example, don’t spend 30 minutes driving to a gym. Try exercising at home to fitness DVDs instead. If you’re too tired to work out at the end of the day, set your alarm a little earlier and exercise in the morning.

Forget the Past

Don’t let previous bad experiences with exercise hinder you, Sottovia says.

So maybe you weren’t the most athletic kid in high school and were the last chosen for class games. That was years ago. Your goal now is not to win a letter jacket or make the cheerleading squad — you want to exercise to stay healthy and enjoy your life.

Reward Yourself

Treat yourself for making the effort to exercise — not with food, but with something that you enjoy, like a movie or flowers, says Endress

Try to think of indulgences that will reinforce a mind-body connection so you can savor the rewards of your hard work. Plan a short trip, or just an hour in a botanical garden. Go to a ball game. And remind yourself with each precious moment that you are enjoying this time because of all the great things you have been doing for yourself.