achieving your goals

Accountability Challenge

Thinking about achieving your goals is easy. However, you will never achieve them
unless you hold yourself accountable for your actions. This is the hard part. Sometimes life gets
in the way of achieving your goals, or you don’t know what steps you need to take in order to
achieve them. Other times, you just don’t have the motivation to get up and do what you need to
do in order to move one step closer to your accomplishments.
So how do you achieve your goals if holding yourself accountable is a challenge? What
can you do to make the process easier for yourself? That’s where I come in! Here are three quick
tips I use to help keep myself accountable when achieving my goals:

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
Routine, Accountability, and Time Management

Routine, Accountability, and Time Management

Can you believe it’s already March?! This month’s overall theme revolves around
routine, accountability, and time management. Let’s begin with what these terms actually mean.
Routine is defined as a sequence of actions regularly followed. Accountability is responsibility.
Time management is the ability to use one’s time effectively or productively. So now that we
know how to define these terms, we can ask ourselves these questions:
How does having a routine help you achieve a goal?

Why is accountability so important? How does it help you achieve your goals?
How do you personally create a routine for yourself and hold yourself accountable?

There are so many variables that go into achieving your goals. But these terms and questions are
a great starting point because they are all connected. When you have a routine, the process
becomes a fixed part of your daily life. The things you do become second nature, which makes
achieving your goals that much easier.
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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
Building in Time For Yourself

Building in Time For Yourself

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Building in Time For Yourself

Life can get busy sometimes. Between your work, social, and family lives, there is often
little time left in your schedule for yourself. But building in time for yourself is important, for so
many reasons!
When you carve out time in your schedule for yourself, you’re giving yourself time to
relax, reflect, and recharge. This time also encourages productivity, creativity, and helps increase
your mental strength. When you don’t build in time for yourself, you aren’t giving yourself the
love and care that you deserve.
As you build in time for yourself, be sure to make it non-negotiable. You are worthy and
important! It’s so easy to say that you’re building in time for yourself – actually carrying out that
statement is the hard part. This is especially true for parents.

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
negative-self talk

Negative Self-Talk

As we continue to explore the idea of loving yourself, this week’s focus is on how we
talk to ourselves. Do you ever find yourself being negative towards yourself? Have you ever
found yourself thinking, “I can never do anything right!” or, “I will never be able to reach my
goals?” This is negative self-talk. Essentially, negative self-talk is an inner dialogue that is
harmful on all fronts.
Unlike self-reflection, it isn’t constructive, and individuals often do not feel motivated to
make changes based on these mental statements. It is important to understand that the two are
very different, and how to steer that negative self-talk into something more constructive and
loving. The best way to demolish negative self-talk is to be aware of what it is, when it's
happening, and how to put a positive spin on those thoughts.
So we’ve defined negative self-talk and given examples of it. What do we do to be more
aware of when it’s being practiced at the moment? And how do we prevent it from happening in
the future? Well for one, now that it’s been defined, it will be easier to point out to yourself in
the future. Next time you find yourself practicing negative self-talk, tell yourself that’s exactly
what it is, and put those thoughts into perspective. Are you truly worthless, or do you just feel
worthless at the moment? Why do you feel that way? What can you do to rid yourself of those
feelings?
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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
Love Yourself Challenge

Love Yourself Challenge

This month we’ve talked about all the reasons why you should love yourself and put
yourself first. Now it’s time to put everything you’ve learned into practice! How are you going to
do this? Well, that’s simple. This week, you’re going to participate in the Love Yourself
Challenge.
I know what you’re thinking. “What’s the Love Yourself Challenge?” The Love Yourself
Challenge is an activity that is going to challenge you to give some extra time and care to
yourself.

Here’s what you’re going to do:
Sometime in the next seven days, you’re going to take two hours to do something for
yourself. Take out your calendar right now, pick a day, and block out those two hours! As I’ve
said before – if it’s not on your calendar, it simply doesn’t exist.

Once you’ve blocked out those two hours, write a comment telling me a date, time, and
who you’re going to be with for those two hours. If the activity is something that needs an
appointment, call and make the appointment right now.

If you’re wondering what you should be doing during this challenge, the answer is
whatever you want! It doesn’t matter what you chose to do, just as long as you’re doing
something for yourself. Once you get all of the logistics in order, taking that time for yourself
will be a piece of cake because you’ve made it a part of your schedule.

I know it might seem silly to some, but you’d be surprised at how many people find it
difficult to build time for themselves into their schedules! But doing so is an essential part of
loving yourself.
Contact us here for more guidance on putting yourself first!

Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
selflove-fitnesscoachingllc

Self-Love

Happy February! This month’s theme is love – specifically, how to love yourself first. So
what does it mean to truly love yourself? Truly loving yourself means that you give yourself
permission to work on yourself, for yourself. This includes allowing yourself to be imperfect
because frankly, perfect just doesn’t exist. Even the people we deem to be perfect just aren’t.
Everyone has their downfalls, and we’re all mean to ourselves sometimes.
But why are we mean to ourselves? Could being nice to ourselves be egotistical? The
answer is NO! It is okay to put yourself first sometimes. In fact, it's important to prioritize your
needs. So, the next time you have an appointment with yourself? Don’t break it. You may feel
selfish or guilty, but it is essential that you put yourself first sometimes, because that is a huge
part of loving yourself.
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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
Finding the What Behind the Why

Long-Term Motivation: Finding the What Behind the Why

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Hello and Happy New Year! January is the month of change and fresh starts. As always, the new year ushers in new goals and resolutions. Many people often find themselves at the gym or on a new workout regimine, striving to reach their personal fitness goals. However, as time marches on, the motivation established on January 1st slowly depletes. Before you know it, all the motivation you once had is gone, you’re back to your usual habits, and your goals are not achieved.

It’s easy to establish your personal goals and resolutions for the new year. The difficult part is staying motivated long term. The key to keeping that long-term motivation is finding the what behind the why. What aspect of your life is the fuel behind your reasoning to make a change?

Many people’s resolutions often consist of “surface whys.” When asked why they want to improve their physical health, they often give reasons such as “I want to lose weight,” “I want to fit into my new swimsuit,” “so I don’t have a heart attack,” or, “for my spouse/kids.” These are all completely valid reasons to want to improve your physical health! But in order to maintain long-term motivation, you have to want to do it for yourself. You have to truly look within yourself, acknowledge what you can’t do, and think about why that is upsetting. Why is it worth making a change over?

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
rice

How to Care for a Minor Injury R.I.C.E. article

How to Care for a Minor Injury: R.I.C.E.

Let’s face it – accidents happen, to newbies and experts alike. When prioritizing fitness in your life it is important to know what to do in the event of a minor injury, like sprains and strains, because there isn’t much that doctors can do for them. The easiest method to care for minor injuries at home is the R.I.C.E. method. It stands for:

REST

ICE

COMPRESSION

ELEVATE

Let’s go over what this means…

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
5 tips blog

5 Tips to Stay Safe Exercising During the Holidays

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I know what you’re thinking – “Exercising can be dangerous?” It seems so silly when you’ve got a routine going. It starts to feel like second nature after a while. However, even the smartest, most experienced fitness expert is susceptible to danger when exercising. That’s why it’s so important to take preventative care while you’re working out so you don’t have to worry about taking care of an injury after the fact. Here are 5 tips to stay safe when exercising:

1. Start Off Slow. This safety tip benefits everyone, however it is particularly important for newbies! Throwing your body into a workout can cause damage to your joints and muscles because they’re not used to the intensity. Be sure to give yourself enough time to properly warm up and cool down before and after every session so that your body is eased in and out of the workout. This leads us to exercise safety tip number two:

2. Pace Yourself. Take extra care to listen to your body and be mindful of your intensity levels. If you feel as if the workout is too much, let up a bit or stop altogether. And don’t be afraid to take a moment to hydrate! Results take time to achieve, and it’s better to take the time to safely achieve them.

3. Know What You’re Doing and Stay Focused. This might seem simple, but let’s break this down a bit.
a. Know What You’re Doing. What I mean by this is to be knowledgeable about your workout and the movements involved in them! Be mindful of the tiny details, like your posture and breathing. Use the appropriate exercise gear for your session – understand how and why that gear is beneficial to you. If you’re using exercise machines, carefully read the directions so that you use the equipment properly. If you need help ask a professional personal trainer to guide you to get you started.
b. Stay Focused. Staying focused when exercising is essential! Whether you’re at the gym, at home, or outside, staying focused on what you’re doing in the moment is everything. If your focus is on something else, you may make one wrong move that could lead to a serious injury. It’s better to keep focused on what you’re doing not only to prevent injuries but also get the most out of your session.

4. Dress Appropriately. Think about where you’re exercising. Are you going to a gym? Are you going on a run through your neighborhood? Are you exercising at home? Make sure you feel comfortable in what you’re wearing, but also make sure its functional and optimal for your workout. If exercising outside, be mindful of the weather and use that as a gauge for what you should wear. If working out at a gym, be aware of their dress code and follow it accordingly. Bonus tip: make sure you’re wearing the correct shoes for your workout!

5. And Finally, If You Feel Tired or Sick Let Your Body Rest! If you feel tired or are sick, that is your body’s way of telling you that you need to rest. It’s okay to take a break when your body needs it. Pushing your body to the extreme when it’s already broken down will only make you feel worse. Take the time to rest as soon as you feel that you need so you don’t have to take extra time out in the long run.

Contact us if you want to learn more about staying safe while exercising or need help.
(862) 251-8989
lmm@fitnesscoachingllc.com

Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
warmup

Dynamic Warmup

What is a Dynamic Warmup and Why is it Important?

Do you warm up before each workout session? If you don’t, you definitely need to start!
Warming up before you exercise is essential in easing your muscles into vigorous exercise. This
helps prevent any injuries during your session. If you think doing a few stretches before you
work out will suffice, you should consider trying a dynamic warm-up instead.
What is a dynamic warmup?

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.

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