2 quick moves to reset focus

Soooooo.... those new year goals and resolutions are falling off and for some, falling off quickly. Our brains have a way of trying to talk us out of things that may seem a little “uncomfortable”... ESPECIALLY the moment right before we’re about to do something that pushes us out of our comfort zone or routine. Where we once saw possibilities, our thoughts shift into an alternative reality with limitations and excuses. 

Making time to show up is the FIRST STEP to honor the commitment you made to yourself and that worked for the first 30-40 days of the new year, but now our old habits are starting to creep back in. What cause this???

💥 not a big enough why

💥played small

💥didn’t change environment enough (this is important to stay focused daily) 

💥 not saying no enough ( focusing on your big picture and saving your wants for last) 

💥 no accountability  

💥 wasn’t mentally prepared  

how many of these 👆🏾 Did you experience? 

what to do next??? Don’t panic, and don’t Change your goal or goals! It’s time to just change the way of getting there!  

1️⃣ 💥get accountability💥 and involved in a support group now! Realizing many people are on the same path and experiencing the same issues and struggles. Getting the professional accountability keeping you uncomfortable and growing, but allowing you to express your obstacles and having a plan of action!  

2️⃣  💥plan an event💥 this is my favorite! When o feel like I’m losing focus, or lacking motivation, I’m planning my next break! This can be as small as a date night, ladies night, guys trip, or as big as a getaway, family vacation, a makeover, or a big purchase! This will give you something to look forward to, and gauging progress along the way.

For goals to be reach, they need to get you and keep you uncomfortable, they need to be realistic, measurable, and within a time frame. 

I have an amazing opportunity to work with myself and an amazing support group starting March 17th for 6 weeks! Re-gaining focus, motivation, and working toward your big event that will be scheduled at the end of the 6 weeks. Learn more about my LBD project (Little Black Dress)  

7 No No’s probably doing at the gym

👉🏾 Talking- may seem tedious, but very crucial in overall results and goal you’re looking to achieve. Rest between sets is important in determining cardio effect, decreasing bodyfat%, recovery increasing endurance, muscle growth, heart rate, heart conditioning, yeah, everything across the board. Keep your talking minimal, get that workout in and get home. 

👉🏾 Auto-pilot Cardio- this is too common. Hop on your treadmill, elliptical, bike whatever is your machine of choice, headphones in and eyes glued to a book, your phone, or t.v. This is not going to get you the results you’re looking for, especially for the long term as there is no engagement to what you’re doing. If you’re new to this journey I do recommend building up to the 30-45 minutes but don’t let your body get comfortable with this. Eventually the body adjust to the same amount of cardio and that will lead to a switch in your metabolism that will slow to conserve energy.  

👉🏾  Unrealistic Goals-  while working out, remember we are all at different levels of fitness, different personal lives, metabolism, age, gender. Don’t compare yourself to what someone else is doing, as you stares this journey to better YOU. Always remember why you started and your WHY.. (do you have your why?) keep in mind to listen to your body as working out harder, longer, everyday will not get you there any faster! Rest and days out of the gym/studio is where  the progress is made. 

👉🏾  Sacrificing form -  the amount of weight you lift is pointless if you aren’t lifting it right! Especially if you’re trying to avoid injury. Bad form is #1 cause of weight training’s acute and chronic injuries.   

👉🏾 Lifting too much or too little-  know your body. Weight chosen should allow you to complete 12-15 reps before fatigue, but then eventually add weight to challenge yourself and shock the body.  

👉🏾 Lacking variety in your training sessions/workouts- (this is my favorite and I personally think most important) your body respond to changes, this is where you’ll progress and see it all come together. Mentally, you’re engaged, body is responding and your growing each session. This will keep your workouts fun energetic and challenging. All the tools needed to make this this whole journey a lifestyle. 

👉🏾 Little or no intensity- for an efficient and worthwhile workout, maintain intensity by pushing yourself breathless, recovering, and then let’s do it again! This is bringing points 1,2 & 6 all together, by giving you the most effective workout in a time frame you can handle at your pace!  

💥take one of these tools and apply it to your next workout! Let us know how it works for you💥