DAY 5: 2019 GAME PLAN
Before I get into that, I want you to know of the ULTIMATE 2019 GAME PLAN that is available to YOU as of today. Pre-sale spots for my 2019 BOOTCAMP ARE AVAILABLE (for a discounted price!)! I’m SO excited for this, because it’s going to:
- EMPOWER YOU with the EXACT experience my 1-1 clients get: 12 week nutrition planning, 12 weeks of workouts in my personal fitness app, weekly calls, and more!
- GIVE YOU the BEST accountability
- Offer you a STRUCTURE, a blueprint for lasting results in your body and life, for your 2019
- Allow you to experience it all in a GROUP format that offers an added benefit: a supportive community instead of just me!
Oh and did I mention it’s for a fraction of the price? Learn more about it right here! And NO, this is not your typical online course with just a FB group. This is a 12-week transformational journey with me as your coach and friend, while you get the support of others as well. You get full access to me weekly through LIVE training calls AND office hours!
Now on to DAY FIVE though, your 2019 GAME PLAN. Watch the video and see the spark notes below for the 2019 MUST HAVES for a healthy yet free life!
DOWNLOADABLE GAME PLAN RIGHT HERE <– CLICK ME!! Or click the photo below!
- Workouts first today, since the rest is lengthy!
- Total Body:
- 5 min warm up
- Circuit 1: do 2x, 45 sec on, 15 sec off
- Curtsy lunges
- Inch Worms
- Broad Jump Burpees
- DB deadlifts
- Circuit 2:
- How many air squats can you do in 2 minutes straight? Keep going!
- Rest 1 minute and then move to circuit 3!
- Circuit 3:
- How many push ups can you do in 1 minute straight?
- Total Body:
Now onto the MUST HAVES, for your 2019 GAME PLAN. Watch the video above for full details on how to personalize this for YOU.
1. Setting Daily Intentions and Goals (journaling/some kind of logging)
- Journaling Daily + Setting Daily, Weekly, Monthly, and Yearly Goals
- Goal setting
- Long term goals: your bigger goals that will take awhile — physical, mental, relational, anything!
- Short term goals: what mini steps do you need to reach to ultimately reach your bigger goals? Break down your mini goals so that you have some kind of progress measure instead of just working aimlessly with no end in sight on your BIG goal.
- Making sure to include all aspects of life — nutrition goals, exercise goals, maybe even other long and short term health/life goals such as career, self improvement, financial, relational, etc!
- Becoming clear on things you want to accomplish in the new year is KEY – because then working backwards to create the steps to get there is much easier than having vague goals and vague intentions each day.
- Goal setting
- Daily Intentions/Reflections
- Check in each day within a journal. Journaling has been KEY for me, which is why I created my own health and fitness journal with questions in it + room to log nutrition/training.
- Questions to ask yourself:
- How are you feeling today (honestly!)?
- What good things can you be proud of/celebrate?
- What things can you be a little bit better about today?
- Positive affirmations
- I AM _____. EVERY day, affirm positive things about you and your life!
2. Daily Routines (AM + PM)
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- Commit to the FreshFitnHealthy 30 – the first 30 minutes of your morning!
- 10-15min of moving your body (can be as simple as walking your dog or squats while brushing your teeth!)
- 10 min of personal growth: grow in some way! listening to a podcast, reading a chapter of a book, reading the Bible or a devotional, etc.
- 5 min of destress activity to set the tone of your morning: meditation, prayer, yoga, stretching, etc.
- Always start your day moving your body
- Whether it’s a workout from my 30 under 30 fitness guide, or simply doing some squats as you brush your teeth in the morning
- Gratitude
- every morning or night (or both), say 3 things you’re grateful for!
- Hydrate
- First thing in the morning, drink a glass of water before anything else!
- Hungry?
- Make my satisfying green smoothie!
- Not hungry? Wait a little and bring something on the go! You DON’T have to eat right away, another dieting rule to unlearn.
- Night Time: here are some things I implement!
- If you’re stressed or anxious, write about it! Lay it down. Get it out. Be real about it.
- Make your bedroom relaxing and only a place for rest, not work.
- Create shut off hours from work and phone.
- Commit to the FreshFitnHealthy 30 – the first 30 minutes of your morning!
3. Daily Movement
- Can you hit 7k steps minimum each day? Workouts are good, but within day movement outside of your workout is needed too! And steps can be a great way to still move that body on days you can’t get a workout in or just need some rest.
- Scheduling in workouts you’re committing to each week on Sunday before – intentions are good, but action is better! Block off a time for it before your week gets crazy.
4. Daily Nutrition Checklist & Mindfulness
- I’m a HUGE fan and promoter of Intuitive Eating — BUT counting macros + sugar intake just to become aware of it, and using logging as a way to begin fueling your body well BEFORE jumping into intuitive eating, is definitely necessary more often than not!
- Try to hit around .75-1g of protein per lb of body weight – most people, especially women, don’t get near enough protein in
- Sometimes using a meal plan as a guide in the beginning until you feel you can hit those numbers without one, can be a great solution to get ya started!
- Above all, portion sizes, and moderating the AMOUNT of food you’re eating, whether it’s “nutritious” or not, goes a LONG way
- Rule of thumb: 90% whole foods, 10% fun foods
- Mindfulness secret? If you don’t want to be logging foods on an app like My Fitness Pal, take photos every time you eat anything! That will keep you mindful of any hidden snacking you’re used to 🙂
5. Community and Accountability
- Find it! It’s key to staying on track. Seriously, we are all HUMAN, and don’t ever do everything we know we should.
6. Find your WHY — Your Motivation
- Find ONE deep one that will never change, and also one exciting new one that will reignite that fire! (say, like a new fun race or competition you signed up for, or an event of some kind!)
PS: don’t forget about THIS exciting opportunity!
Not sure WHERE to get all of these tools and HOW to put them together for the NEW YEAR? I’ve put ALL of this into my 12 Week Bootcamp!! It is a fraction of the price to work 1-1 with me even though you get access to ME, my private APP, and all the value and tools still.
Learn more here friend!
I am SO proud of you for going through all of these 5 days. It has been a BLAST watching you all participate and share over on intagram the things you are learning and doing! You are SO INSPIRING. Keep sharing and tagging me, @freshfitnhealthy, throughout the holidays, because I LOVE seeing how you are staying #FreshFitNFREE yourself!
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Reminder of how this challenge works
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Don’t Forget To Check In!
- Snap a photo or video of came up for you throughout today! (Share how you feel, how you did it, or how you weren’t quite able to do it and why (be honest! No need to be perfect)
- Upload it to Instagram (for prizes)
- Tag (and follow!) @freshfitnhealthy and use #FreshFitNFREE (make sure your profile is public so I can see it!)
- Keep an eye out for tomorrow’s video in your inbox!