Goals Goals Goals

Hello everyone!

So yesterday I said that in the month of November we should all set goals. So some facts about goals (I'm going to go all social worker here ;-) ).

1. Writing down goals help commit it to memory. Writing it down also makes it more "real". Write the goal down and put it somewhere that you look everyday that way you can always be reminded of what you are doing.

2. Set specific goals. You want to be as specific as you can be when you write the goal down. Don't allow for any (or as few) loop holes as you can. I promise that at least once during your time you will want to give up, you will want to fore go the whole thing, and creating subconscious loop holes allow you to feel less guilt. For example: "I want to lose weight" - good goal nothing wrong with that...BUT how much weight? in what time frame? what are you going to do to lose weight - not eat, exercise, get plastic surgery??? A better way of setting this goal would be: "I want to lose 25 pounds in 3 months by going to the gym 4-5 times a week, doing at least 15 minutes of cardio each day, eating healthy, whole, natural foods, with one cheat meal a week." This goal is much more specific, you can measure the goal as you progress through the month. You know what you have to do to achieve the goal and you know what not to do.

3. Be honest with yourself. You don't want to set a goal to high that you will not achieve and then be disappointed. Set realistic and achievable goals. Know that weight loss can be tricky and losing on gain pounds is not necessarily the best way to monitor health and fitness. You can set long term and short term goals, that will help you stay more realistic.

Ok so here are some of the things I am going to work on this "No Fat November" :-)

1. Write in blog at least 3 times a week. Include such things as workouts, nutrition information, or recipes.

2. Only get on the scale on Tuesdays. I have a huge problem with getting on the scale too often. YIKES! It can ruin my mood completely. I want to focus on how I feel and how my clothes are fitting.

3. Stick to nutrition plan 90%. I am going to set a plan on Sunday (I'll try to share it with you guys) and then stick to it during the week and allow for 1 cheat meal and 1 cheat dessert. (I have a tendency to overdo it...so hopefully this will help me reign it in a little).

 

WOD:

1. Squats (5 sets, 15-10 reps)

2. Leg Extensions superset Calve Raises (5 sets, 15-10 reps)

3. Leg Curl superset Glute Bridges (5 sets, 15-10 reps)

4. Lunges (5 sets, 15-10 reps)

CARDIO:

--On leg day I like to do cardio that helps relax my legs. The ellipical and the bike are great ways to help move the lactic acid out of your legs. 

--Check out my Instagram for more leg day fun :-)