This year, I want to help you do resolutions a better way! For the month of December, I am going to post 18 new blogs sharing tips, tricks, motivation, recipes, Real Warrior Updates, and game plans for kicking off your 2018!
***But WAIT there’s MORE ***
When you share and/or follow my blog, you will be entered to win one of 3 sessions with me! On New Year’s Day, I will award the following:
1 free personal training session to a current client
1 free personal training session to anyone who shares / follows
1 free nutrition and coaching session
And don’t forget …
For the month of December Free Boot Camp Sessions! All Boot Camp Sessions on Thursday evening (5pm, 5:40pm, 6:20pm, 7pm) will be free. This is a great opportunity to invite your friends and family to come workout with you. Your 2018 goals start now, so plan your schedule accordingly so you can be here on Thursday Evenings.
Don’t wait until January to start attacking your goals.
Start now, start today and let’s cruise into 2018.
From Coach Rob J – Steph is committed to being her best and this is how she and I went about transforming her body from a size 14 to a size 2 in just over a year. It hasn’t always been easy; there have been tears, yelling, and a lot of pain to get her here. We were and continue to be on a shared mission. Keep it up Killa! BAM!!!
It’s all about consistency and discipline. The motivation isn’t always there, so many days I force myself to workout, eat right, drink water, go to bed, etc…even if it’s not what I WANT to do that day. I literallydo not allow “excuses” in my life anymore. Rob said something when I first began doing bootcamp and it has stuck with me for years, “don’t think, just move.” I repeat this at least 5 times a day to remind myself to do what it takes. The physical results are of course, fantastic! Who doesn’t love to be able to wear whatever you want? The mental and emotional results are the real rewards.
To be able to pick up that heavy weight, go that extra 10 minutes, workout 5-7 times a week, that is mentally strengthening. I LOVE waking up sore.It’s a physical reminder that I put in the work, I gave my best, I did what I said I was going to do.The best part of all of this, however, is when people tell me because of my example, they have started making changes in their own life. THAT motivates me to lead by example every single day.
I don’t consider the time I put into working out, or the food I no longer eat to be “sacrifices.” Sacrifices are when you give up something valuable for something else. I gave up things that did not bring value to my life. Working out and eating healthy have added value to my life. I don’t miss the old habits at all. I don’t miss rewarding myself with food and alcohol. I don’t miss dreading getting dressed for work every morning, I don’t miss feeling sluggish and tired.
From a size 14 to a 2 may just be numbers to most; for me, it has been a true transformation. Not just a physical one, but more importantly, a mental one. I got rid of the baggage, and for the first time in my life, I am genuinely happy and strong.
How did my workouts and diet change my family life?
I started my fitness journey a little later in life and started a family a lot earlier, so my life is a bit different than the lives of some women. I live with my husband of 23 years and our adult son, so my time is more flexible than some wive’s and mother’s. My schedule allows me to leave before work to train with Rob, and go for round two at the gym right after work. This has actually encouraged my husband and son to increase the number of their workouts during the week. My husband and I work out at least twice a week together at the gym. We kill some cardio and workout in the free weights section too! The greatest thing has been that I am able to show him new workouts that he has never tried, like the TRX! I also really love it when my son asks for fitness or nutrition tips too!
My guys are pretty easy going when it comes to meals. My husband and son have very similar tastes in food, which are basically the complete opposite of mine. I recently adapted to a mostly plant based diet. I may be making tacos with soy crumbles and whole wheat tortillas while they are eating beef and regular flour tortillas, but we still cook and eat together as a family. They are both very supportive of my fitness and nutrition goals and even help me find “vegan” options while we are at the store.
Since I started this fitness journey a year ago, my entire family has become more conscience of our health and nutrition choices. We have all lost weight and increased our physical activity. It’s wonderful to see how what started as a personal step has actually benefited my entire family. We are all together on this journey and we are ALL IN! BAM!!!
No man or woman is an island and no goal worth accomplishing will happen without the help of others.
If you are seeking a change or to develop a new habit, it would be extremely advantageous to find an Accountability Partner (AP). We can accomplish difficult tasks and make huge leaps toward our goals using our personal fortitude and will power, but if you want to go the distance and do great things, then you must enlist the help of someone that will hold your feet to the fire!
Don’t make the mistake of over thinking the qualifications of your Accountability Partner. The only real qualification needed is that your new partner will have your best interest at heart and that they’ll be brutally honest with you. Another thing to keep in mind — the accountability process / partnership will work best if you’re open and honest about what you are working on or need to work on. Give your AP as much detail as possible and make yourself as vulnerable as you feel comfortable. Your AP should be a “safe place” but a place where you will be challenged and stretched to move out of your comfort zone.
If you need some statistics to convince you that an AP is the way to go, The American Society of Training and Development (ASTD) did a study on accountability and found the following statistics:
The probability of completing a goal if:
You have an idea or a goal: 10%
You consciously decide you will do it: 25%
You decide when you will do it: 40%
You plan how you will do it: 50%
You commit to someone you will do it: 65%
You have a specific accountability appointment with a person you’ve committed to: 95%
Remember, an accountability partner will be honest with you, won’t listen to your excuses, will give you honest feedback, will give you a motivational push when you need it, and will hold your feet to the fire when you want to give up! So if it is in business, fitness, or just doing life better that you are now, seek someone that will hold you accountable and help you attack your goals. BAM!!!
ACCOUNTABILITY! WOW! Of course I get this question, when I have gained 9 pounds in the last 5-6 weeks! “How do you hold yourself accountable? Do you have accountability partners?”
Accountability plays a huge role in the implementation of any plan. It seems anywhere you turn, there are support groups, fitness trackers, and friends who can help to keep you focused on the temptation-filled path to success. Lately, my path has been filled with the temptations of Ampersand Ice Cream, inactivity, poor time management, and comfort food. SO, I clearly needed to answer this question because I have not been holding myself accountable for a few weeks now.
The last few months have been crazy for me! Job hunting, juggling some stressful things in my personal life, and insomnia have completely thrown me in to survival mode. Let’s be REAL here. I could have worked out my stress and frustration at the gym, but instead, I soothed my frustrations with the crutches to which I have always turned!
My accountability comes from the scale, my friends, or the Greatest Of All Time Trainer (GOATT) Coach Rob J. I know I am not supposed to, but I weigh myself daily and it helps me to continue to making good decisions, or so I thought… As long as the number on the scale stays the same or goes down, I am happy. AND since I just admitted I have gained a few pounds, I am not very happy with myself. I learned decades ago to not obsess about what I weigh but — Let’s face it, the scale doesn’t lie.
I am blessed to have amazing family and friends who are a great sources of motivation, mentorship, and accountability. I spend time with friends who are active and open to meeting for coffee and a walk on a Saturday morning, meeting up at the gym, or available to talk me off a ledge when I really want to take a flying leap off of the healthy wagon. The problem is, I have not been reaching out!
One thing about Coach Rob is that he gives me all of the tools to be successful and make our plan work. Having him as a motivator and coach has proven to be invaluable, but he can’t workout for me, or keep me from making poor choices. I clearly need to refocus!
To be honest, in the beginning, there were more days I wanted to quit than I care to admit. Due to my spine surgery and weight gain, I was in constant pain and could not keep my balance through even 10 lunges. I started to hold myself accountable by sending Coach Rob text messages of my cardio and workouts, no matter where I was! I need to get back to this!!!
As of last week, I have gained 9 pounds and I can tell you exactly what I have been doing wrong.
I made too many exceptions on my nutrition plan.
I allowed my life to control my schedule instead of keeping my appointments with the elliptical at the gym.
I stopped sending texts and consulting to my accountability partners.
I started drinking a lot less water!
SO NOW, I have to refocus and get back on my mission. 9 pounds can easily turn into 19 if I allow myself to settle in to a comfort zone. Time to hit it again. Stay tuned for my progress report!!!