60-Day Wellness Bootcamp!

I am so excited about this! Beginning in March, Go Fit Mom will hold it's first ever 60-Day Wellness Bootcamp! Since baby, I've been very limited in how many sessions I can do and I've been getting interest in training and nutrition advice, sooooo I thought this would be the perfect way to coach you through your journey no matter where you live or what your schedule is like!

Who is this Wellness Bootcamp for? Women who....

·         Want to get control of their eating habits

·         Want to lose weight the right way and keep it off

·         Don’t want to go on a fad diet

·         Want to eat REAL food and not starve

·         Fall off track with every diet they’ve tried

·         Want more energy

·         Need accountability and support to lose weight

·         Want to learn how about proper nutrition and fitness

·         Don’t want to spend a lot of money on getting in shape

·         Want to look and feel sexy this spring and summer!

 

What will you get with the 60-Day Bootcamp?

·         Daily Nutrition Logs

·         Weekly Meal Planners

·         3-5 day Detox Plan

·         Plenty of Fast, Easy, and Healthy recipes

·         Sample Meal Plans

·         Personalized Fitness Plan and Sample Workouts

·         Your own Personal Fitness and Nutrition Coach

·         Weekly E-mail tracking and reviews

·         Bi-Weekly phone sessions

·         Initial Phone Consultation and Goal Setting Session

·         Recommended Grocery List

·         Fitness and Nutrition Educational Materials

·         Accountability to keep you on track!

With this program you are NOT following a DIET. You are finding what works for you and eating right for your body and your needs. You will lose weight the right way and keep it off. You will learn to hold yourself accountable and learn what works for you and your family!

If this program sounds right for you and you'd like more information, email me! gofitmomstl@gmail.com

Program will begin March 1st!

 

 

 

 



New Year Goal Setting!

It's my favorite time of the year! Yes, Christmas, but also goal setting time! I'm such a dreamer and a planner that I love having my whole year in goals outlined before the year begins. I use these worksheets each year with my clients and ask them to complete them and make 2 copies...one for me and one for them to share with a friend or family member who will hold them accountable!  For some reason just sharing your goals with someone else really makes it real and makes you want to follow through. As the year goes it feels great to check things off the list! I love setting goals in all areas of your life, not just fitness or nutrition. Please feel free to share these with your friends!


http://www.scribd.com/doc/117251604/Year-End-Reflection-Worksheet-11


http://www.scribd.com/doc/117251671/Setting-Goals-for-the-New-Year-Edited

Merry Christmas!!

Couch to 5K program!

You can run a 5K....yes you!! A 5K is 3.1 miles. You have probably walked 3.1 miles at one time before, but you can also run it! Here is an easy schedule to follow. Jog for a minute or so at a time and then gradually increase that jogging time. Give yourself time to recover before jogging again. You should jog at a comfortable pace...not one where you are huffing and puffing!
Good Luck!

Beginner 5K Training Schedule

	Tues	Thurs	Weekend Day of Choice
Week 1	10 min walk/run combo**	12 min walk/run	1 mile
Week 2	15 min walk/run combo	17 min walk/run	1.5 miles
Week 3	20 min walk/run combo	20 min walk/run	2 miles
Week 4	20 min walk/run combo	20 min walk/run	2.5 miles
Week 5	20 min walk/run combo	20 min walk/run	3 miles
Week 6	20 min walk/run combo	20 min walk/run	3.5 miles
Week 7	20 min walk/run combo	20 min walk/run	Race

Goal Setting!

I usually set goals each new year and check them off as I accomplish them. I love lululemon's goal setting ideas and worksheets. They make you look out as far as 10 years and then work backwards.
Here is a link to their goal setting portion of their site.
http://www.lululemon.com/education/goalsetting

Here is the link to their six core concepts in goal setting
http://www.lululemon.com/education/sixcoreconcepts

Even if you don't look out 10 years, think about this summer. Have you accomplished your fitness goals or weight loss goals for the summer? Its not too late! Fill out a "goal calendar" and put all events on the calendar and then plan your workouts. Even those very busy days, plan something even if its only 10 minutes! You will feel great for accomplishing something. Keep the calendar on your fridge or somewhere  you will look at it all the time. Cross or check on the days that you accomplish your set goal for that day!

Absolutely!!

Source: google.ca via Lindsay on Pinterest

Weight Watchers: Day 4 and Reveiw

I have to be very honest and admit that I did not prepare well enough for weight watchers! I didn't have a really bad day 4, but again I did not do my homework on what I was eating. What I didn't do was eat breakfast, simply just to save the points! I don't like that because I always eat breakfast and thats a complaint about this diet. I don't like that you can save all your point for one meal if you want. I believe in eating smaller meals throughout the day, but on a day that I'm at school all day I don't get to do that!

I didn't total today or day 5, so weight watchers was a fail for me! Thats not to say that it doesn't work for many people! I think it is a great way to teach about portions or how much fat and calories are in foods, but you must really commit and do your homework before starting weight watchers. I myself am not a person who can count and portion out everything. I just don't like doing it and it makes me feel obsessive. Congratulations to those who lose a lot of weight with weight watchers! You are making a commitment and sticking to it and being honest about what and how much you eat!

This is what I call organized!

Wow...while trying to come up with some new nutrition logs and meal planners I decided to refer to good ole pinterest and again I'm elated! Found some really fun and nifty oraganizational printables that make me want to organize away!! Fitcamps...you are getting some of these handouts!

Source: carinagardner.com via Joy on Pinterest

Source: simpleorganizedliving.com via Christy on Pinterest

Source: lifes-a-journal.com via Leigha on Pinterest

The Benefits of Group Training!

There is no question that everyone can benefit from a personal trainer! Even trainers use trainers! Whether for motivation, the extra push, or just letting someone else plan your workouts, a trainer can make your workouts more efficient, effective, and more fun. But what about group personal training? Can you still get the same results? If you are training for something very specific, you have special needs, or you are recovering from injury, working with a trainer one-on-one might be best for you. If you are looking for that appointment time each week, the extra push, or just a good kick-butt workout...group training is for you! Other benefits?

• A new support group- Meet new people and have a group to share stories, challenges, etc. And your new friends won't let you skip workouts as easily as you may have before!
• Reduced costs- One-on-one training can cost up to $90 per session! Usually small group training is 1/4 of that cost or less.
• A little competition- Not a lot...just a little! When you are in a group, it tends to push you more. You don't want to give up, or you want to do just a few more to prove you can...thats a good thing!
• More fun!- I always prefer training a group over one-on-one training. There's more energy, laughter, and motivation in a group. It makes working out way more enjoyable!

What's the difference between a group fitness class and group personal training?? I get this question a lot and I have many people compare the cost of a fitcamp to a class they take at the gym. These are VERY different! Many times the instructor you work with at the gym teaches only one class format. Maybe not, but they are going to teach the same type class each week and this class may not neccessarily be geared toward what your goals are. Is going to a class each week good? Yes, of course! But working with a personal trainer and the SAME group each week builds a support group and you will build upon what you have learned. Working with a trainer usually means having some sort of assesment done so that the trainer gets to know you and your goals, health history, etc. Most of the time the group will have common goals and the trainer will gear workouts specific to what the goals of the group are. You should have access to your trainer if you have questions about anything or need further advice, unlike taking a fitness class. And most importantly, you have made a commitment and have a set appointment to meet with your group unlike group fitness. It's nice to have a class convenient for you to drop into, but no one is going to ask where you are when you aren't at that class at the gym!
If you want more info on my groups and fitcamps, or if you have a group that is interested in training, contact me! gofitmomstl@gmail.com

Working Mommy Office Workout!

There is an endless stream of reasons for not exercising regularly. But the number one reason hands down is “there is just not enough time in the day.” Does that sound like you? If so this is your workout for the office!
Exercises to do at Your Desk

Squats: Stand with feet shoulder width apart in front of your chair. Sit touching your but lightly to the chair and stand again. Repeat for 15-20 repetitions. (Hope there aren't window to your office! lol)

Push-ups: With hands on the edge of your desk shoulder width apart, keep abs tight and slowly lower body toward desk until arms are bent at 45 degree angle, slowly push yourself away from desk until arm are straight again. Repeat for 15-20 repetitions.

Tricep Dips: Sit on the edge of your chair with hand at also on edge of chair. Using your arms, dip your body down off chair and back up. Killer arm exercise! Repeat for 12-15 repetitions.

Arm circles: Standing with arms extended out so that your body forms a "T," rotate arm in small circular motion for 20 repetitions each direction.

Lower back: Stand with feet shoulder width apart and arms extended overhead. Slowly bend at waist bringing hands toward feet. Touch feet with hands if possible and slowly return to starting position. If you have lower back problems, do not do this exercise.

Side Bends: Stand with feet shoulder width apart and hand at sides. Without twisting the body, slowly bend to the right side and return to standing position.(Better yet, hold something heavy in both hands). Repeat for eight to 10 repetitions on each side.

Another great idea is to sit on one of these fitballs as your chair! This will ensure good posture and you get a nice core workout all day long! I sat on one of these throughout my pregnancy at work and it felt great!
These are all exercises that can be performed without any additional equipment which means they can be done anytime. As you improve your fitness level, you may want to introduce additional weight via dumbbells.
Take a few minutes each day to exercise and you will begin to feel better, move easier, and even look better. And remember, exercise is a part of a healthy lifestyle that includes proper diet, rest and hydration.

Yes, the bikinis are out!!

OMG! I know Christmas seemed to come earlier this year and that was okay with me, but swimming suits out alreay?! Do we need another reminder of how pasty and fat we feel? Lol! There's some motivation for you! Go try on a bikini like I did today! I should know to never try them on in the store because the lighting is just terrible, but then I had a second thought..."how bad is it really?" Just because I can't see it at home doesn't mean its not there! I better check it out for myself and see how much work I have ahead of me. So...I did it. I tried on a cute as can be green and white striped bikini. From the front...not bad! The back....well....lets just say I'm going to be doing a whole lot of this workout!!!!

Source: keepcalmandgettoned.tumblr.com via Joy on Pinterest

I dare you! Go try one on. Best Motivation there is! :)

change doesn't happen overnight!

Source: Uploaded by user via Joy on Pinterest

Week 1- New Year Fitcamps...Success!

Wow, everyone did great this week! Week 1 of New Year Fitcamps brought in many new people, many with the common goal to get back in shape or to lose weight this year! Everyone worked so hard our first day and I think they all felt it the next day. Now...we just need to get into the habit of working out each day! This week I also encouraged a cleanse of some sort. Either just to eliminate something from your current diet (like dessert, or dairy) or to give the body a break by eating only fruits and veggies or whole grains for a few days. The benefits are endless and it always makes me feel great to eliminate caffeine, sugar, dairy and wine for a few days! I didn't say it was easy :0, but it does feel good after.
I see us making great progress in 2012 starting with this 6 six weeks! :)

It feels like a good time for Goal Setting!

With so much going on in my life right now and so many mini projects and hobbies, I felt like I needed to prioritize and really sit down and think out where I'm going! Sometimes I feel like I live day to day...everything happens so fast. One thing I love about Lululemon (besides the clothes) is that they provide great goal setting tools! I love how they have thier employees goal set and display them in the store. If someone MADE me do it...where would I be headed?? Here are some guidelines to follow and a link to their goal setting sheets.

(At the end of the year, I have a couple great worksheets I've created and use with clients yearly! I keep them in my planner and check them off as I accomplish them for the year! I love doing it each year.)

guidelines to follow as you write your goals:


use affirmative language

Say what you will do, not what you won’t do. This will focus your energy on the desired outcome rather than the actions or behaviours that must stop.

Example: “I practice sidecrow” instead of “I stop avoiding sidecrow.”

be specific

Make your goals as specific and concise as possible. Keep it under 15 words, with no justification required. You can always change your mind!

by when

Attach a goal to your date. State the month in addition to the year. Dates keep you accountable. Don’t overthink things too much – just pick a date.

and now, your turn!

Here is a goal sheet for you to write in your 1, 5, and 10-year goals. At the top, write what your age and life will be like in 10 years.

http://www.lululemon.com/community/blog/wp-content/uploads/2011/07/vision-and-goals-worksheet.pdf