Let's GO!

To help you reach your goals for 2018 I’ve listed 16 of my favorite habits, strategies, and mindsets to get you started on the right foot. For some of you they will serve as a reminder and for others it’s a perfect starting point.


1.     Write down your why, what and how.  Don’t just say I’m going to get in shape and eat better. Dig deep and write down why you want to do it, what you are going to do, and how you are going to make it happen. Get it out of your head and into your daily routine.

2.     Start with 3 solid workouts each week, but dedicate a min of 10 minutes of exercise on the other days to establish a routine. Small bursts of exercise do make a difference.

3.     Prioritize consistency over intensity. It’s not an all or nothing game. Don’t skip your workout, ever. Instead adjust the intensity to fit the day and stay consistent.

4.     Find support. This doesn’t have to be a big group and you have to know what’s best for you. It can be a simple podcast that you connect with, a FB group to keep you accountable, or a group class that will miss you if you’re not there! Tell friends and family about your goals and ask for support.

5.     Do what you like. This sounds obvious, but really, get out there and move your body doing what you like. It’s important to work on elements that you need improving on, but you can do it in a fun way. If you don’t love running 10 miles, don’t run, rollerblade, bike, or break it up with sprints and lunges!

6.     Invest in proper shoes. If you don’t have a good pair of shoes, get them now. If your joints and feet ache because they aren’t properly supported you won’t want to continue. Plus, a new pair of sneakers will add a little motivation to get out the door and be active.

7.     Start with realistic goals. You didn’t get out of shape or put on the pounds overnight and you can’t expect it to come off overnight. Respect the process and know that slow permanent changes will pay off in the long run. There is no quick fix and there is no magic pill.  Do the work and the results will come.

8.     Be patient and expect setbacks. You are human and you will have setbacks. If you get a flat tire you don’t get out and slash the rest. You fix it and get right back on the road. If you have a less than perfect day, be patient with yourself, and get back on track the next day.

9.     It’s self-care, not selfish. Drop the guilt associated with giving yourself the time you need to hit your goals. It’s not selfish, it’s critical for you to be your best to perform your other duties.

10. Warm up and cool down. Start with a good dynamic warm up. It’s not just good for your body, it’s important to get your mind in the game as well. Banish all negative thoughts and focus on a positive attitude. Take a minimum of 5 mins to take some deep breaths, stretch, and be grateful after a workout. 

11. Master the basics first. Don’t underestimate the value of perfecting the basic movements before getting creative. A perfect squat and lunge will do wonders for your body. Once you have those down solid then you can go into single leg, Bulgarian, power, and endless variety, but build the foundation first.

12. Don’t compare your journey to anyone else. You have no idea how long or where someone else started, focus ONLY on your goals. It’s great to be inspired by others, but don’t allow yourself to have negative thoughts about yourself if you aren’t at the same level.

13. Focus on the “After” not the before. Take a mental note on how great you feel after your workout. Why wouldn’t you want to do something everyday that makes you feel good.

14. Set Athletic goals. Write down how many pushups, dips, pull-ups, etc  you can do and aim to improve every few weeks. It’s important to see improvements in your strength as you go.

15. Prep for success. Set your workout clothes out the night before, pack a healthy snack for work, spend a night prepping food for the week, or buy a new water bottle. Your success depends on your prep.

16. Practice Gratitude. Focus on what your body CAN do and not what it can’t do. Every body is built differently and you will have your strengths and weaknesses. Your body is a beautiful machine and it should be loved and respected everyday. Focus on self-love and gratitude.


Remember, each day counts. Consistency is the key!  



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