Goals:

 These are always good to have because something written down is much more likely to keep you accountable.  Goals are not meant to be intimidating and burdensome.  These goals should balance out what’s going on in your life right now–BE REALISTIC!  If your schedule changes so much, make your goals broad.  For example, instead of creating a workout plan for every day, set weekly goals…120 minutes of running a week, abs twice a week, yoga once, etc.  You can also set yearly goals.  Here are some of my current goals (yes, they change with where I’m at in my life)…

Current Goal: Train for a 1/2 Marathon: (up until April 4th–Portland 1/2 Marathon date)

1. Work out 4-5 times a week:

  • at least one day of strength training
  • stretching every day
  • abs and push-ups most days
  • 1 super long run (60 minutes +)
  • 1 speed work out or hill work out
  • 2 days of relaxed running (30-45 minutes)

2. BE FLEXIBLE!!!  (I’ve gotten down on myself too much in the past for    missing out on workouts.  I need to realize that some things are just more important. )

3.  Listen to my body  (If I’m really tired, take a day off or make it an easier workout.  If I’m really sore from yesterday’s workout, spend more time stretching–my body will tell me what it needs!)

Bigger Picture Fitness Goals:

1. One day at a time–some days I’m going to hate my body, but know that it’s my CHOICE to live healthy today.  Every day is a new day!

2. Listen to my body— eat when I’m hungry, stop when I’m full.  Feed my body the wholesome nutrients it needs! 

3. Don’t become obsessed with numbers!–this includes body weight and calories.  Every person is unique in the way God designed him/her–we are all beautiful and different in our shapes and sizes; however, it is important that we treat our body as a temple.

  • “Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God?  You are not your own; you were bought at a price.  Therefore honor God with your body.”  -1 Corinthians 6:19-20

4. Be consistent–I don’t always have to have intense workouts, but I do want to be an active person!  Part of health and wellness is being active and exercise. 

5. Don’t compare my body to other womens’ body!  A huge reason why I need this blog and people to share my thoughts with. 

6. HAVE FUN!!!  Being active is fun!  Find out what you love doing most–yoga, running, soccer, dancing–so many options!

FOOD:

Side note: Fitness also includes food!  Your performance and activity level will reflect what you eat.  Food=energy; however, some foods=energy takers!!!  I’ve always liked the quote:  “Eat to live, don’t live to eat.”  I know that when I overeat or eat something my body knows it shouldn’t be having, my energy level goes waaaaay low.  I want to have energy to do the important stuff in life–like relationships!  When my body is happy with the way I’m eating, I’m also a happy person!  This changes my day-to-day living! 

BELIEVE ME!  I am far from being perfect when it comes to listening to your body and being consistent with good eating habits.  I feel like I always eat healthy, but maybe just too much at times.  I think it’s okay to splurge every once in a while, but CONSISTENCY is a huge goal for me when it comes to food.  I’m hoping that this blog will help myself and others to maintain accountability this fitness topics like these.  Anyway, here are my goals for food…

1. Lots of veggies and fruit every day! 

2. 3 meals a day with a small snack in between lunch and dinner–this works best for me as far as fighting cravings, good sugar level in my blood, and energy throughout the day.  However, some people prefer snacks throughout the day–whatever works for you , just listen to your body!

3. Eat simple foods.  In other words–WHOLE FOODS!!!  —I love eating simple ingredients, and my body does too.  Eeasy to digest!  We’re talking no preservatives or ingredients that look like a foreign language.

4.  Enjoy my food!  –sometimes I eat too quickly, even when there’s plenty of time.  I want to appreciate what is going into my body and feel what’s going on inside me.  This will also allow me to better know when it’s time for me to stop eating.

5. Don’t eat too much at dinnerthis is a personal goal for me, because this is usually where I slip up 🙂

6.  Listen to my body–it’s crazy how the body craves what it NEEDS!  Take the time to listen to it.  I promise if you do you’ll instantly eat more veggies and fruits.  And when you’re working out more, carbs are great!  Your body needs them–it tells you.  God is amazing in the way he designed us this way.

7. Allow myself treats every once in a while— I have the biggest sweet tooth!  I’ve discovered other ways to fulfull this craving, like dates, dried fruit, honey, etc, but sometimes I just really want a cookies 🙂

Well, I think that’s all for now.  I’ll be updating my “Current Goals”–usually this will come with something specific I’m training for and what is going on in my life at the moment.  I hope this helps!  I will ocassionally be posting my work outs and what I eat on my daily posts, so look for those too!

Love Those Abs!!!

Ab Workout # 1: Curl legs in and out using the exercise ball.  This really targets the lower abs!  Tim says if you’re feeling it too much in your legs and arms, your not using your abs enough–so really flex those abs!!!

This is me stretching out my legs.  I would recommend starting with sets of 15–increase to 30 then 50 reps.

Me smiling at the camera boy

I really like using the exercise ball because it’s easy on my back and neck.   Here are a couple others using the ball…

The basic crunch.  I like to do a set of 50 with my arms behind my head, going straight into a set of 50 with my arms crossed accross my chest.  These can be small crunches, meaning you don’t have to come all the way up–the goal is to keep your abs activated the entire time.

You’ll be able to tell through the pictures that things start to get silly–I can’t help but laugh

And up…Tim insists I smile for the camera!

Now switch to crossing your hands accross your chest–no break between sets!  You can do it!

This next one is a staple for me.  For me it provides the best results of all other ab workouts I’ve done–the plank!  I usually hold it for 60-90 seconds, but just do as much time as you can, just make sure you can feel the burn   And yes, that’s Tim’s foot on my back!

Oh, strong Tim!  I’ll try this one later, but feel free to give it a shot

Having a strong core helps SO much with any physical acitivty.  For me, I really notice it when I’m running, especially when I’m pushing myself for those long distances.  A strong core really helps me to keep my posture and running form, which helps me go further!