I’m just your average Jo(anna) with a passion for all things fitness and nutrition. Fitness & Spice is my blog where I talk endlessly about my favorite things…all with a healthy dose of sarcasm.
When I want to achieve a healthy-living goal, I think about the game Rock, Paper, Scissors. In order to rock my goals, I must bust out some paper, and grab my scissors to help sharpen my focus in and outside of the gym.
Ready to get started? 1-2-3…
Setting a goal is like a rock, it’s easier to tackle when it’s broken down into smaller pebbles. Goals are so much more manageable when you keep your eyes on the prize but tackle one thing at a time. That’s why when I set any body transformation goal, I break it down into pieces by making sure I have a plan for one quarter at a time, one month at a time, one week at a time, one day at a time, one meal at a time, one workout at a time. With careful planning and the right tools, those little pebbles will turn you into a rockstar in no time! Speaking of tools…
The most important tool in my fitness and nutrition gym bag of tricks isn’t my heart rate monitor, the latest mobile phone app, a food scale, lifting grips, or a fancy balance ball, it’s a notebook. Don’t get me wrong, while I love the latest and greatest fitness gadgets, nothing is more critical to my success then pen and paper. Seriously!
My secret weapon isn’t just any notebook, it’s a fitbook, a 12-week fitness and nutrition journal designed specifically to help people like you and me tackle and break down the “rock-hard” goals we set for ourselves. Specifically, fitbook is a system for identifying that big goal, and breaking it down into smaller, more achievable “pebbles” by planning weekly, and tracking workouts and nutrition daily – all in one place.
I’m not the only one that believes in the power of paper, research shows that you can reduce your daily caloric intake by 500-1000 calories just by writing it down. In fact, in a Kaiser Permananente study, 2/3 of nearly 1700 participants lost weight, however those who logged their diet and exercise lost more than double the amount of the non-journalers!
Feeling sharp with all of those statistics? Great! Once goals are established and the plan is in writing, it’s time give yourself an edge with those…
One of the things I do each week to make sure my goal is on track is carve out time to do 3 things:
- Sharpen my focus: Review the successes I’ve had from the previous week, evaluate the challenges I might have encountered, and visualize the week ahead. Getting my head in the game keeps my body moving in the right direction.
- Cut up vegetables and fruit to make sure my kitchen is well stocked with healthy foods. Food prep at the beginning of the week is a great way to get healthy foods on the table fast!
- Make sure my workouts are designed (and challenging enough) to get me ripped! Cardio? Check! Resistance training? Check! Stretching and recovery? Check, Check!
Now I really must go grab my fitbook and rock my workout, but before I do I better stop at my locker…my mom always told me not to run with scissors!