Thursday, October 23, 2014

Small steps BIG results !

ime to get up and get moving !! It's workout time !!!

This is a quick little beauty !!! All you need is a kettle-bell and a place to run at least .25 miles or row or spin or whatever quick little blast of cardio you want to do !

Part 1
Run, bike, row...etc .25 miles
50-40-30-20-10 reps of
-kettle-bell swings
-air squats
-hand release push ups
-sit ups (any kind- but if you do bicycle double it up )
*so do the whole series at 50 reps then start back to 40... etc to 10

Part 2
run a lap or cardio burst and do the following:

-sumo squat with high pull (kettle-bell)
Finish with your cardio burst !!!

Now lets talk about setting realistic and manageable goals ! When setting goals its better to think smaller than overall. Author Leo Babauta the author of the book, The Power of Less, stated these statistics :

-Adopting one new habit at a time results in an 85% chance of success
-Adopting two new habits at once: a 35% chance of success
-Adopting three or more new habits at once: less than 10% chance of success


So when you think about setting goals for yourself, don't overwhelm your mind with wanting to do EVERYTHING all at once. Try to focus your intentions in one direction and start there. For example, try to work on eliminating one "bad" thing from your diet and replace it with something good. Once you can successfully accomplish this for more than 2 weeks add in one more goal to work one. Success comes from being consistent. Setting up too many goals will leave you overwhelmed and feeling deprived !

Also in goal setting be very specific on what behavior you want to change. It's one thing to say you are going to eat healthy EVERY meal vs. changing out soda for water at lunch. Make sure that you are picking goals that you can work on each day. Small changes add up in the long run making you more successful to change that behavior.

When it comes to your fitness and health goals set small manageable stepping stones to accomplish. Try not to set HUGE goals and be very specific in what you want to accomplish. Make sure those goals are realistic and can be maintained over a LONG period of time !

Now go out there and set up some goals that challenge you and help you to make positive changes in your life !!!

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