The power in setting goals

I believe there is sheer power in setting goals. I’ve learned over time that whenever I didn’t set new, attainable goals I lost my motivation. Without motivation I lost a sense of direction and detoured from the ultimate goal I set with my trainer 14 months ago.

When I first started my weight loss journey I wanted to lose 45lbs. My trainer told me to make a smaller goal, but just keep the bigger goal in mind. This helped me not to get overwhelmed since 45lbs seemed nearly impossible during the days I could barely do body weight lunges. I started by setting 5lb increment goals.

Today, I’ve met the ultimate goal of losing 45lbs, but I have now set a new goal to lose 7 more, bringing me to my ideal goal weight. This month has been intense with so many changes, but keeping this small goal in mind has kept me on track and has kept me motivated!

Below is my alarm, A daily reminder of my new goal!

Speaking of changes, I have great news to share! This month my husband and I bought our first house. We are so thrilled! However, I knew there would have to be some financial sacrifices, and to me it was not being able to train with my personal trainer. I only had three sessions left. I wanted to thank my trainer for all the time and knowledge he shared with me, so I sent 24 Hour Fitness a short thank you letter last Friday. I described a little of my history, and success I had while training with Spencer.

This past Monday I was offered by the district manager 10 free sessions to help me accomplish my goal of my last 7lbs that will bring me to my ultimate goal weight! I’m beyond ecstatic and can’t thank 24 Hour Fitness enough! I have more motivation than ever, and I can’t wait to see what I can do in the next couple months!

PS-Thank you to my readers that have stayed with me throughout my sporadic blog posts, I promise as soon as we are settled into our home I’ll be dedicating a lot more time to Heartland515!

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Results…a week later

I’m back from another week long hiatus of not blogging. I know I need to get better, but I’m working on it. Work has been super crazy this week! Anyways…enough of the excuses, I’m ready to share some amazing results!

I weighed in on February 7, 2012 at 162lbs.

I then took a vacation on February 9- February 13. Please keep this in mind, I obviously ate like crazy, and probably gained more from February 7th. I didn’t weigh myself when I came back, simply because I was too scared. I played catch up  like no other, stayed focused on my goals, and worked hard for the below results!

On March 1, 2012 I weighed 160! A total weight loss of 2lbs!

The biggest inches lost-

  • Hip-Lost a total of 1 inch
  • Upper thigh- Lost .5 inch

The most important part of my weigh in was finding out I gained .5 lbs of muscle, and the remaining weight I lost was all fat! My body composition changed without compromising my strength.

My new goal is 157lbs or less by 3/29! Wish me luck!

Remember; it doesn’t matter what the scale reads, but just think of how much better you will feel when you continue to get stronger, and lift more than you could of ever imagined! Set small goals, and they become more achievable. When you return home from vacation, don’t get stuck on what you wish you could have done, but continue to move forward, and every day will bring you closer to your goal!

Basics

When I first started my weightloss journey I was ridiculously WEAK! My first training session I did one set of walking lunges, and my legs gave out on me. I mean completely done! It was then I realized I had a long way to go. I knew I needed to start, but I had to start slow. Here are a few tips that helped me build some momentum.

  • I kept track of my calories by using MyFitnessPal. It’s most important to discover what calorie range you need to maintain energy while creating a caloric deficit to lose weight. Remember, it’s better to eat a little bit more, than under eat and put your body in starvation mode. Everything you do in the gym will be a waste if you aren’t eating right!
  • Weight train! Don’t be scared to lift heavier than you thought you can imagine just know your limit, and make sure you are with a spotter! Building muscle helps you burn calories even after you workout!
  • Drink lots of water! I drink about 1.5-2.0 gallons a day.
  • I started doing 20 minutes of intense cardio in the morning, and 40 minutes at night. I’m currently doing 45 minutes of cardio in the AM, and 40 minutes on the stair climber at night 4 days a week, 25 minutes of interval training, with a 15 minute cool down 2 days.

FELT LIKE THIS

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But I probably looked more like Phoebe from FRIENDS HAHA!
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Most importantly, take your time. Everyone has to start somewhere. You didn’t put 30 lbs of weight on overnight, it will not come off overnight either!