Happy New Year’s & 75 Hard Challenge

Hey there! Hope you all had an epic New Years Eve and are pumped for the start of a brand new year. So, lately, I've been talking a lot about resolutions and making a fresh start. As I am on a new journey of sobriety, not just with alcohol but also learning to say “no” in 2024. I get too caught up with always trying to please everyone else and do for others, I end up putting myself on the back burner. I started an FB group in December called Renew You 100 Day Transformation challenge which is closely based on 75 Hard. I have received so many messages about the details of the 75 Hard Challenge. By the way, if you haven't already, go check out the podcast episode I did about it with Shane Hale. It's available on Apple Podcasts. 

Now, let's dive into how kickstarting your year with the 75 Hard Challenge can be a total game-changer. This challenge isn't just about getting fit; it's about proving how tough you are mentally, pushing through the tough stuff, and taking control of your own destiny. It's like a big neon sign that says, "Hey, I've got this!"

Sure, there's a physical component to it too. But it's not just about looking good – it's about feeling good. It's about investing in your health, your overall well-being, and that unstoppable energy that carries you forward. Every workout you complete along the way is a victory, reminding you just how capable you really are.

What sets 75 Hard apart is the commitment to doing two workouts every single day. It's not just about exercising; it's about finding balance and making sure your whole body is taken care of. Whether you're pounding the pavement in the morning, finding your zen with some evening yoga, or mixing it up however you like, these routines spill over into all areas of your life.

Of course, nutrition plays a huge role too. It's not just about counting calories; it's about understanding how the food you eat affects your energy, mood, and overall vitality. What you put on your plate becomes a direct reflection of the healthier, stronger version of yourself that you're becoming.

Now, let's talk accountability and progress. When you're on this journey, you become your own biggest cheerleader. Keeping a daily record of your progress, rain or shine, gives you a concrete reminder of how far you've come. Every single step, every drop of sweat, is moving you closer to being a more resilient version of yourself.

As you tackle the obstacles of 75 Hard, remember to celebrate the little wins. Completing a workout on a rainy day, choosing healthy options when faced with temptation – these are the building blocks of lasting change. Soak up those moments because they're the bricks that build the foundation of your transformation.

In conclusion, taking on the 75 Hard Challenge as the new year kicks off isn't just about getting fit. It's a declaration of self-love, resilience, and a belief in your ability to shape your own path. So, let's raise a glass to the challenges, the victories, and that unstoppable spirit that propels us forward. May 75 Hard be the trigger for an incredible year of discovering who we really are and transforming into our best selves.

By the way, if this sounds like your cup of tea, I'm currently hosting the Renew You, 100 Day Transformation Journey. Now, go out there and make 2024 a year filled with laughter, success, and unforgettable moments. Cheers to all the adventures that lie ahead!

December is a great time to start planing New Year's Resolutions

Thanks for allowing me to flood your feed last week with travel videos. We are back from vacation and back to work.

What are your Christmas plans?
How’s your supplementation and diet going? 

December is a great time to start aligning yourself with the new year approaching. Start writing down your New Year’s Resolutions now. What do you want to change in 2024?

New Year's resolutions can vary based on individual goals and priorities, but here are some popular and positive resolutions that many people consider:

1. Get Fit and Healthy:

   • Start a regular exercise routine.

   • Adopt a balanced and nutritious diet.

   • Get regular check-ups and screenings.

   Learn Something New:

   • Take up a new hobby or skill.

   • Enroll in a course or workshop.

   • Read more books or explore new topics.

   Improve Mental Well-being:

   • Practice mindfulness or meditation.

   • Manage stress and prioritize self-care.

   • Seek professional help if needed.

   Financial Goals:

   • Create a budget and stick to it.

   • Save money regularly.

   • Pay off debts or loans.

   Career Advancement:

   • Set career goals and create a plan for advancement.

   • Improve professional skills through training or education.

   • Seek new opportunities for growth.

   Strengthen Relationships:

   • Spend quality time with family and friends.

   • Communicate more effectively.

   • Foster positive and supportive relationships.

   Give Back:

   • Volunteer for a cause you care about.

   • Donate to charity or community organizations.

   • Perform random acts of kindness.

   Organization and Productivity:

   • Declutter and organize living spaces.

   • Develop time management skills.

   • Prioritize tasks and set realistic goals.

   Travel and Adventure:

   • Plan and embark on new travel experiences.

   • Explore local attractions and activities.

   • Step out of your comfort zone.

   Reduce Screen Time:

   • Limit time spent on electronic devices.

   • Foster face-to-face interactions.

   • Engage in activities that don't involve screens.

   Remember, the key to successful resolutions is to set realistic and achievable goals, break them down into smaller steps, and stay committed. It can also be helpful to share your goals with others for accountability and support.

3 Tips for Sticking to Your New Year’s Fitness Goals

New Year’s Fitness Goals:  Introduction

The gyms are packed with new faces this time of year, but how long will it last?

Did you know that four out of five people who make New Year’s resolutions will eventually break them? In fact, a third won’t even make it to the end of January. That’s what time management firm FranklinCovey found when it polled more than 15,000 customers about their planned New Year’s resolutions.

Make 2013 about you, focus on your needs whether it is to quit smoking, lose weight, or spend more time with family and friends.

Every year we get a surge right before Christmas of new clients, it is people wanting to get a jump start on their fitness goals before the usual 5-10 pounds of holiday weight gain. I have found the clients starting before January 1 usually stick with the new exercise regimen longer than those who wait for the holidays to pass. Envision your goal and start making plans now to reach it.

It is easy to make New Year’s Resolutions, but how do we make them last and become part of our everyday life?  How do we keep all the new faces that pop up in the gym in January stay throughout the year?

As with any commitment, you have to hang in there long enough to create a habit. Old studies show 21 days to form a new habit such as incorporating more water into your day, this study was done in 1960, and new research is showing it can actually take up to 66 days to form a habit. The key is keeping you interested long enough for the habit to form.

3 Simple Tips to Help You Stick to and Accomplish Your New Year’s Fitness Goals

1.  Utilize Small Attainable Goals

From my own personal experience if I make a goal it is better to make small attainable goals that can be rewarded often instead of a huge goal that seems unreachable.

I tell my clients to take baby steps, if your goal is to lose 70 pounds, don’t focus on the 70 pounds, focus on one pound a week or 5 pounds a month.

When reaching your small goals, you will feel accomplished which in turn motivates you to keep pushing more each day.

2.  Make Yourself Accountable to Your Goal

Write it down and keep a journal along the way. Tracking your progress will keep you motivated on the days you are not feeling like your accomplishing anything.

So many times my client’s feel like they are not getting any results because the scale isn’t moving, in reality they are losing body fat, gaining muscle, and losing inches. The only way to track this is by measuring and writing it down each month.

Having a support group is another way to stay accountable, by letting your family and friends know what you are trying to do and having them along for the journey. Having a positive support group around you, you have created an environment to keep you from slipping. If you know you have someone making you accountable to your goal then you’re less likely to be a New Year’s Resolution statistic.

3.  Reward Yourself When You Meet Your Goals

Rewarding yourself when you meet your goals is great motivation! If losing weight is your goal make sure to reward yourself in a way that does not contradict your resolution. Treat yourself to some new workout clothes, spa day, or even going out to eat with friends but choose wisely.

Find innovative ways to reward yourself so reaching your goal becomes fun and different each week. The key is to stay motivated! Remind yourself often why you are doing it and tell yourself “you can do it!”

Sticking to your New Year’s Fitness Goals:  Final Thoughts

Life is going to throw you curve balls, so if your goals get derailed for one or two days, get back on track and refocus your energy. There are a hundred excuses we can use each day for why we aren’t able to meet our goals, but remember you are worth it.

Make 2013 the year of changes and be the best possible version of yourself!

New Year’s Resolutions means time to start making plans to be a better YOU!

New Year’s Resolutions means time to start making plans to be a better YOU!

The gyms are packed with new faces this time of year, but how long will it last? Four out of five people who make New Year’s resolutions will eventually break them. In fact, a third won’t even make it to the end of January. That’s what time management firm FranklinCovey found when it polled more than 15,000 customers about their planned New Year’s resolutions. Make 2013 about you, focus on your needs whether it is to quit smoking, lose weight, or spend more time with family and friends.

Every year we get a surge right before Christmas of new clients, it is people wanting to get a jump start on their fitness goals before the usual 5-10 pounds of holiday weight gain. I have found the clients starting before January 1 usually stick with the new exercise regimen longer than those who wait for the holidays to pass. Envision your goal and start making plans now to reach it.    

It is easy to make New Year’s Resolutions, but how do we make them last and become part of our everyday life. How do we keep all the new faces that pop up in the gym in January stay throughout the year? As with any commitment, you have to hang in there long enough to create a habit. Old studies show 21 days to form a new habit such as incorporating more water into your day, this study was done in 1960, and new research is showing it can actually take up to 66 days to form a habit. The key is keeping you interested long enough for the habit to form.

From my own personal experience if I make a goal it is better to make small attainable goals that can be rewarded often instead of a huge goal that seems unreachable. I tell my clients to take baby steps, if your goal is to lose 70 pounds, don’t focus on the 70 pounds, focus on one pound a week or 5 pounds a month. When reaching your small goals, you will feel accomplished which in turn motivates you to keep pushing more each day.

Make yourself accountable to your goal. Write it down and keep a journal along the way. Tracking your progress will keep you motivated on the days you are not feeling like your accomplishing anything. So many times my client’s feel like they are not getting any results because the scale isn’t moving, in reality they are losing body fat, gaining muscle, and losing inches. The only way to track this is by measuring and writing it down each month.  Having a support group is another way to stay accountable, by letting your family and friends know what you are trying to do and having them along for the journey. Having a positive support group around you, you have created an environment to keep you from slipping. If you know you have someone making you accountable to your goal then you’re less likely to be a New Year’s Resolution statistic.

Rewarding yourself when you meet your goals is great motivation! If losing weight is your goal make sure to reward yourself in a way that does not contradict your resolution. Treat yourself to some new workout clothes, spa day, or even going out to eat with friends but choose wisely. Find innovative ways to reward yourself so reaching your goal becomes fun and different each week. The key is to stay motivated! Remind yourself often why you are doing it and tell yourself “you can do it!”   

Life is going to throw you curve balls, so if your goals get derailed for one or two days, get back on track and refocus your energy. There are a hundred excuses we can use each day for why we aren’t able to meet our goals, but remember you are worth it.  Make 2013 the year of changes and be the best possible version of yourself.