3 Tips To Stay Committed To Your Goals

With everyone wanting to get great results out of their programs, I've really been thinking... What top tips would I share with others to help them succeed. What really will set their results apart from mediocrity?

If you are showing up to your challenge group, following a meal plan, and drinking your Shakeology, you will most likely get some results! But have you committed 100%? Could you give an inch more? Would you say, you have committed wholeheartedly to your fitness journey? Staying strong and committed to your plan can not only help you reach your fitness goals sooner, having string will power can improve your level of confidence.

Here are 3 ways that can help you stay committed to your goals and help keep you strong when you are struggling.


1. Post Your Goals on Your Bathroom Mirror
Posting your short-term daily goals in a place where YOU will see them each day will help you to stay FOCUSED, MOTIVATED, and COMMITTED to staying on task. Your bathroom mirror is the perfect place because you’ll see your goals first thing in the morning and right before you go to sleep at night. 

2. Prepare Daily for “What-Ifs”
Before your day begins, ask yourself if there are any challenges that may INTERFERE with your daily goals. For example, what if you get called in to a last-minute lunch date with a friend? What if your kidlet asks you to play during the time you blocked off for workout? What if you’re going out to celebrate a gf's birthday? For each what-if, make a plan to cope with the challenge while still staying COMMITTED to your fitness and nutrition. Of course, there are plenty of uncontrollable distractions, but STRATEGIZING on how to cope with your most common challenges will set you up to deal with anything that happens during you day.

3. Journal Your Daily Effort
There is no doubt that TRACKING your nutrition and fitness IMPROVE your chances of achieving your goals. But I also recommend keeping a diary in which you answer the following question each day: Did I GIVE every ounce of effort to achieving my goals today? If your answer is yes, great! If your answer is no, write down one thing you can do tomorrow to be BETTER than you were today!

When you follow these three tips, your level of commitment to your journey will take off, giving you the best shot at achieving your goals and feeling absolutely amazing. Better yet, when these three tips become part of your daily routine, not only will you achieve your goals, but get results that will last!

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Working Out When You're Sore

I have been working out regularly for over 8 months, and let me tell you I STILL get sore muscles. I wish there was secret sauce to prevent this, but there really isn't. And here's the thing, it actually happened to me this weekend at my Coach Retreat. Right now I've been doing 21 Day Fix Extreme with my challengers, but mixed it up with Core De Force this weekend.  Btw Core De Force is a MMA style fitness program, that I absolutely love!! I wish I could say that my body felt the same way (lol). Wow, were my shoulders and upper back tight and sore the next day. A morning of punching and kicking up a storm had my whole upper body screaming...

Post workout selfie

I want you to know there is a difference between muscle soreness and injury, so I am strictly talking muscle soreness here. It is very common for beginners to have soreness that may last a week or two. Should you keep working out?? Absolutely. The only way to avoid muscle soreness is to not workout at all. And we all know that's not going to help you achieve your goals! So here's my motto for everything. If you can't beat them, mine as well join them. Which means keep doing what your doing by working out every day, eating clean, drinking lots of water and drinking your shake.

What I can offer you, is some tips to help reduce the muscle soreness.

1. Workout when your sore to increase circulation. Take this as an active recovery day. If you did legs yesterday, then today maybe you work on upper or light cardio. Just don't stop moving!

2. Stretch after you workout! Please please stretch! Your muscles need this extra love every day, after every single workout. If you're skipping the stretching at the end of your video, you're only hurting yourself. Literally!

3. Take care of your self, with nutrition. You want your new muscles to grow and fat to burn off right? Then you have to feed your body with fruits, veggies, lean protein and whole grains! Go back and review the meal plans for your program. There is a reason these meal plans are there. They are there to guide you in making better choices!

4. Get a massage. You don't have to go to a massage therapist, this can be your partner or a rolling pin at home. I love rolling out my calves or quads after a leg day. Trust me it will be tender at first, but you will feel the relief after. 

5. Epsom salt bath before bed. Fill the tub with some warm water, add your Epsom salt and maybe a few drops of essential oils. Step in, lay back and let the the salt do its thang!

6. Shakeology is a great post workout meal. It has the perfect combination of protein and carbs along with all the essential amino acids and nutrients your body needs to recover from the workout you just did. I always say, "It's the one meal I don't have to think about". Whip it up and take it on the go!

Alright,  that's it! Hope these tips help you out. Remember sore muscles don't last forever, your body will adapt. And it's not uncommon to experience them again when changing your program up. Puch hard and don't give up!

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