Workout Quotes and Mantras

Starting a new workout routine is hard. And the beginning of the year a lot of us go diving into a new fitness adventure. It is going to be hard. It is going to be uncomfortable. It is going to push you and you are going to have moments that you are going to want to say, "SCREW THIS! I'm DONE!" But what gets you through a workout?

WILLPOWER! 

Sometimes during the workout your mind will say, "STOP! I don't want to do this!" That is the moment that if you push past that thought, those feelings where true development happens. Pushing past our quitting moment will define you and give you the best post workout feeling knowing that you stuck with it and you did it! So here are a few workout quotes or mantras to say to yourself when the tough gets hard and you are at that moment where you are about to give up.

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! 

Hammer And Chisel Health and Fitness Program Details

This past Monday I began my new adventure in working out. I have upped the anti and moved on to a harder workout, and harder being the right word. This is more challenging and requires more focus and determination to do it, but I have to say that every workout has been FUN! I am excited to do my workouts. I am excited to see what they have in store for me. I am excited to see how strong I am getting. I am excited that I don't have to modify as much as I thought I would. I am excited to go up in weight on my dumbbells. I am just so excited to be on what I am calling part 2 of my adventure.

What is The Master's Hammer and Chisel? 

For the very first time, trainers Sagi Kalev and Autumn Calabrese have teamed up to create an expert program designed to help you craft a powerful, perfectly defined body. The Master’s Hammer and Chisel is an innovative resistance training system that incorporates three muscle-sculpting phases—Stabilization, Strength, and Power—or SSP Training. This is how Sagi and Autumn help you efficiently build, chisel, and refine a masterpiece physique in just 60 days.

What makes Hammer and Chisel different? 

• It is built on the three phases of SSP Training— Stabilization, Strength, and Power. Other workouts only focus on one or two phases, which might give you decent results. But The Master’s Hammer and Chisel program incorporates all three methods to help you relentlessly chip away fat and carve every muscle for a strong, visually stunning body in 60 days.

• 12 brand-new, 30- to 40-minute workouts that combine Sagi and Autumn’s proven techniques for 60 days of hardcore resistance training. 

• Easy-to-follow and completely customizable nutrition plan, along with 7 portion-control containers that show you how to portion out the right amount of food to help you reach your unique fitness goals. Along with your daily does of nutrition and superfoods to help you reduce cravings for sweets, junk foods and fast foods. It has been my secret weapon in helping me to lose weight.

(From Chisel Balance. Last move of the day, kicked my trash but I did it and did not give up!)

• Flexible nutrition that allows you to lean out, sculpt and maintain, or build muscle.

•  Includes options to adapt certain exercises if you have limited access to equipment.

•  Includes a modifier who demonstrates some moves at a lower intensity.

Hammer and Chisel is still on SALE this month. So if you want to join my exclusive group with others just like you doing H&C for the first time you can GO HERE, or if you want to know if this workout is right for you, fill out THIS FORM and I will get back to you and we can chat! I would love to have you join the group and get amazing results with me! Oh and when you do order through me you get an EXTRA FREE WORKOUT. Yeah! I hook you up!

I am seriously loving this workout. I was excited about it when they announced it to the coaches back in July, but you guys, IT IS REALLY AWESOME! I am more excited about it now and I can not wait to see the kind of results I get with this program. I lost 20 pounds with 4 rounds of 21 day fix. This is the next step for me. This is my moment that I am going to rock it!

(outtake: Kids love the containers too! Doesn't hep when I am trying to take pictures of them!) 

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! 

Make SMART Goals for 2016

Be SMART when you are making your goals for the new year or really any time. Take the time to really sit down using this SMART formula to help you really focus on what you want to accomplish for this year.

S- Specific- Be super specific when making your goals. Write down what you really want to accomplish, not just the overall goal but if you want to lose 20 pounds then write it down, instead of just "lose weight".

M- Measurable- How are you going to measure your success? Do you have an app that you can put your info in and the app will keep track for you? Make a spread sheet or have some sort of way you can track and measure how you are progressing. (lose 20 pounds by using a scale and using my iHealth app on my phone.)

A- Attainable- Be realistic in your goals. 100 pounds in 2 months is not going to happen. Make real smart goals based on what you know you are capable of, and maybe push yourself just a little bit. Also don't under value yourself either. And how are you going to do it, being specific again. (lose 20 pounds by March 31st by eating clean, exercising 6 days a week and allowing myself 1 meal a week that is an indulgent meal.)

R- Relevant- Is is worthwhile? Does it fit in with your overall long term plans? (Double my daily page views on my blog by June 2016.) Find your why on why you want to accomplish it and make it worthwhile. This will help you stick with it more when you are having a hard time!

T- Timely- Your goal or objective should have a time limit! That is going to drive you everyday to work harder, and smarter on your goal. A goal without a deadline is just a dream!

And lastly, it doesn't go with SMART but WRITE DOWN YOUR GOAL! WRITE IT DOWN! If you don't then it will not happen. Write it down, place it in a place you see everyday. And strive each day to move yourself in the direction that will help to obtain that goal!

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! 

January 30 Day Plank-A-Day Challenge

It's another month and the holidays are NOW BEHIND US! Time to get busy! I thought it was the right time to do a 30 day Plank A Day challenge! Sounds great right?!?

Planks, oh planks! They kill me every time. Why? Because it is a full body exercise. It uses your whole mind and body to do them. Yes, mind! For me it is a mind over matter issue. If I just turn off my brain and keep it from thinking about how much my legs and core are shaking then I could just hang on a little bit longer. Let's engage our cores, and push our heels back and hold a strong plank. 

Here are the different level of planks you can do: Start as a level one and then you can progress from there as you get more comfortable and strong! 

Side Plank variations:

Each day that you participate, take a picture and post it on your Facebook and/or Instagram account with #PLANKADAY #SunKissedBecky #CTDG so I follow along your journey too! 

So let's go ladies! let's work our abs off! And get a strong core which will help us with all of our other daily things we do!

And, of course, be sure to like our FACEBOOK page and follow us on PINTEREST for motivation, clean eating tips, and healthy lifestyle resources.

Success in 2016: Plan Your Day

Hello New Year, in just a few days! Are you making your new year resolution list yet? I am still working on mine. But here is one that is on my list. To plan out my day and make sure that I have balance between my family, work, and everyday life stuff. Sadly when you say yes to one thing, you have to say no to something else. Like, if I say yes to working out, then I am saying no to sleeping in. Get it? 

Pick one day a week that you sit down and plan out your schedule, every hour of every day of the week. I am serious! 

1) Family always comes first so start with that. Schedule in any doctor appoints, kid drop offs and pickups, or any other family appointments that you have for the week, oh yeah and church activities.

2) Schedule in your workout just like a doctor appointment. It really is that important for me that I schedule it in secondary in my life. 

3) Next I schedule in my work time. Teaching and coaching. My goal in 2016 is to stick to my schedule. Do what I have to do in the time allotted. I have been crossing over way too much and that is not ok for me and my family. I will no longer sacrifice my family time. I have to become more efficient in my actual work time! 

4) Lastly I schedule my me time. I personally need some alone time for me to just unwind from my activities. I can usually get 30-45 minutes of this a day. I use this for reading or just turning off my brain. 

Here is how to stick with your schedule: 

Turn the sound off on my phone

Set alarms or timers for how long to do something

Close my laptop and put it away

Mute the notifications on Facebook

Only open the window you need to work in right now

Keep yourself focused on the goal in mind

Work from a to do list

Starting today you can plan to make 2016 more successful with these tips! Be sure to follow me on FACEBOOK and PINTEREST for more daily motivation and support!