Grow Some Goals

We now know, after 40+ years of trial and failure, that it’s tough to make one humongous lifestyle change. The hard work and discipline necessary to switch years of nasty habits to angelic ones is near impossible to sustain.

I’ve found that the easiest way to stay on track and measure progress is to set clear, non-negotiable goals.  In fact, I set goals on a regular basis because it’s the only way to stay on top of my health and motivated to grow as a person.

You’ve got to state your goals in order to get what want and by having focus on positive outcomes you’ll barely have time to ruminate over challenges. Having a goal keeps the big picture in sight but allows you track your progress on a regular basis. If you need to deviate, modify or adjust course you’re going to know how and when to do just that.

Grow Some Goals

#1 Dream Big but Play it Small:

It’s important to have big goals and believe that you can achieve them. If you can see yourself 50 pounds lighter, or running a marathon or even just walking a mile for some, you will do it!

YOU WILL DO IT! But its hard to sustain the excitement for a long-term – heck, sometimes its hard for me to sustain that feeling for 5 minutes! In order to sustain motivation easier I always break my ultimate goal into smaller ones.

If you want to lose 50 pounds, set a goal for 2 pounds per week. You can do that! Some months you might lose more and others weeks you might lose less, but you’ll be losing!

Bottom Line: When your goals are broken down to smaller ones then you can celebrate your successes along the way which will keep you motivated towards the bigger goal.

#2 Find Support:

It’s important to have a positive group of people who are supportive and caring. It might be hard at first but if you are open about your hopes to gain better health and to get stronger and fitter, the people who matter will help!  Tell those closest to you what your goals are and why you want to achieve them, then ask for their support. But you have to ask!  No one has ever achieved greatness by doing it alone, and you shouldn’t try to either.  You’ll be amazed at what you can do with a team of great people behind you.

Bottom Line: Those closest to you may not understand your journey or be willing to change along with you, and that’s ok. You’re strong enough and sure enough to do what it takes, but ask for the support anyway. You might be surprised at who wants to help.

#3 Recognize Your Potential

It’s just too easy to sit with who you are right now and be unhappy. It takes courage and wisdom to realize that your potential to achieve great things is undeniable.

It’s so important to recognize your potential and what you are capable of.  Way too many women yearn for something in life but stop there thinking, “I can never achieve that.” I want you to know this: you have the potential to achieve great things! Find an activity that you enjoy and do it! Find success in small things and let that success fuel bigger things. Start with healing pain and injury, then walk. Walk until you can run and then sprint – do what needs to be done to achieve your ultimate dream.

Bottom Line: Once you’ve decided on what you really want, you need to be willing to do whatever it takes to get it. It’s most important to believe in yourself and then take action.

Have Courage:

You need to have the courage to take it slow.
You need to be disciplined and not over do it.
You need to be motivated to build a foundation.
You need to be smart and do the minimum.
(Doing any more will really set you back.)
You need to be really focused on mastering the basics steps.

Karen Pilote

Don’t expect your world to turn around overnight, you’re too wise for that!  Set great goals and small goals. Master the very basics and never give up on yourself.

I admire you for having the tenacity to take the road less travelled….you’re a winner already!

~karen

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My Mom Made Me Do It

 

Mom was our first real Personal Trainer.

Remember when she made you eat all your vegetables and scooted you outside to play? Don’t you wish that someone (anyone!) had that authority over you now? Someone, to make sure you’re in bed early and insist you eat a hearty breakfast. Someone, to tell you to get out of the house and run? Someone, to keep you on track?

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My mom did all that, she made me do things!

I was 10 years old and there was a local swim meet organized at the pool where my brothers and I took swimming lessons. The boys excitedly participated while I sat on the bleachers, terrified. I was a good swimmer but competing was absolutely out of the question for me.  I have no idea where that fear came from but I refused to enter.

Fear?

Fear of failure, fear of hard work, fear of exposing yourself to new activities…..who knows the exact reason we refuse to do new things? We do get stubborn, don’t we?!

As children, it may have been a fear of the unknown. We just didn’t know what we liked and disliked. We didn’t know what we wanted or didn’t want. Mom made sure we tried new things – “hard-for-us” things. But it’s different now that we’re adults, we have choices. And that’s not always so good.

  • We like to feel good physically but dislike what it takes to get it, so we choose not to.
  • We want to have a great physique and robust health but the work is hard, so we choose not to.

Do we still need our mother to coax and order us to do what’s best?

Back then, sitting on the bleacher, my mom insisted that I get involved in the swim meet; she made me do it. I won my first race and never looked back. That sport became my whole world for many years. Even though I would never be an Olympian I learned so much about myself, my preferences, my abilities and my limitations.

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If mom could tell us what to do now, instead of “Go clean your room!” she’d say, “Go do your exercise!” But, that’s not going to happen. You’re the boss of you now. You’ve got to do the work you don’t like to get the life you do like.

My mom was great; she exposed us kids to lots of things that worked out, like swimming competitively. There were many lessons that didn’t work out so well- like, I was never going to be a ballerina, nor pianist nor baseball player. (however, I did play a mean tuba is high school!)

The point is, my mom made me do it then but today I have to want it for myself.

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And now I have the honor of making my mom do it!

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The bottom line is, no one’s going to do it for you. You’ve got push yourself…

No matter how old you are, a mom’s wish is to see her child succeed and live a strong, healthy and fun life. Get on the plan, get out and run, join the aqua group, climb the rock wall, learn to surf, skydive, hula hoop……

Do your exercise!

xxkaren

Come visit at my Facebook Hangouts:

Get Fit Over 40 and The Action Plan and The MAC Group

Eat a Sandwich

The Sandwich Evolution = Your Fitness Revolution

Working at making a lifestyle change is hard work if you make it hard, so why not stop working at it? Don’t make it into work, don’t call it work and don’t think of it as work. All that work is just too hard!

Eat a sandwich……

Yes, I mean it! Make a sandwich and relax. Sandwiches are easy and relaxing is easy. So make your diet transformation easy too.

Watch how simple it can be for a sandwich to transform in just a month. (You can try this with any food that you’re eating right now.) The process is Guaranteed!
WEEK ONE: Two slices of bread, 1 oz. turkey, leaf of lettuce, slice of tomato, tbsp of mayo.

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WEEK TWO: Two slices of bread, 2 oz. of turkey, 2 leaves of lettuce, 2 slices of tomato, 1/2 tbsp of mayo.

 

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WEEK THREE: One slice of bread, 3 oz. turkey, a pile of lettuce, 1 small tomato, 1 tbsp. “spiced up” greek yogurt.

 

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WEEK FOUR: 4 oz. of turkey, a pile of lettuce, 1 small tomato, 1/4 avocado, a whole lot of additional crunchy vegetables, 1/2 a palm-full slivered almonds, cashews, or walnuts 1 tbsp. “spiced up” greek yogurt.

 

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The biggest deal is going to be week 3. Piling all that turkey and lettuce on a single slice of bread is going to be tricky! Go ahead and eliminate the slice if you want to in week 3, add some croutons if you’re having separation anxiety.

 

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You can see how, over time, a sandwich can transform with only a few small changes each week. So can your body. Day by day, week by week make the small extra efforts, focus on simple habits to change and give yourself time to adjust to the new way of doing things.

Bon Appetit!

When the Excitement Fades

Sustaining motivation throughout a difficult transition is the #1 BIGGEST effort you will have to put forth in your weight loss/health gain transformation.

We’ve all experienced that moment when we’ve had enough of our current condition and state of health. I can pinpoint with amazing accuracy the moment it hit me. I was at my girlfriends’ home, completely despondent in my own life. I was house-sitting while her husband and she traveled to some exciting place for some exciting reason and I felt completely overwhelmed with the condition of ME.

 

Physically, I was an overweight mess and I blamed every misfortune on that fact alone. Of course, it wasn’t that way at all but that’s what I felt at the time. I was pretty fed up with my own “woe is me” story. Sitting on that couch, at that very moment, I was done with it. Done with feeling sorry for myself, done with feeling poorly about myself and done with not being the person I was capable of being.

I made a quick internet search of trainers in my area, connected with the person who would help motivate me and I took action. I called and made an appointment. I committed! Making the decision and taking action gave me a huge lift and I felt as if the job was already done by taking that step.

Of course, I had to follow through, I had to take action. There was NEVER going to be a better place to begin than in that dark moment. I started training the very minute I got back home. There was no doubt in my mind that I would succeed and follow through but I would be challenged many, many times throughout with setbacks, doubts, and delays.

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I’m sharing this so that you can understand, this is not going to be easy. Especially right now, a few weeks into your journey with The Action Plan.

You’re discovering what challenges you, and that’s not always fun. You’re tired and you’re sore. You might have a new injury or exacerbated an old one. Understanding the nutrition is overwhelming and doing it is just damn hard. Life events conspire to hold you back. You’re losing motivation because it’s harder than you imagined.

This is the time to dig in.

This is the time to say ABSOLUTELY NO (I actually say “f**it) to that life and that state of mind. This is the time to remind yourself, “I have the power to do this, I have control and I will not let anything stand in my way.”

This is the time to get tough with yourself, maybe even angry and use that fuel to push forward.

 

You are strong, capable, smart and successful. You have raised children, you have built a business, you have volunteered, you have supported your friends in difficult times.

YOU HAVE DONE SO MUCH GOOD FOR OTHERS, DO SOME GOOD FOR YOU.

It’s time. You started and you can damn well finish.

You CAN learn, you CAN continue, you CAN figure it out, you CAN take the time, you CAN do the one thing that is important to you!

AND. You can do it when things go wrong....

Like when a challenging life situation erupts. When pressure is on and you have no choice but to respond, help and see it through to the end, you can. Because it’s necessary, you do what it takes.

-your child is going through difficult times and you can move mountains to help and support
-a loved one gets sick and needs help to care for themselves and you are there, across the town or across the state, you show up
-a work crisis demands that you spend extra hours and extra attention and you take the time from your emotional bank account and hand it over to the company.

So do it DESPITE things that go wrong.

There are times that I question myself: I am avoiding my own health and fitness needs because I HAVE TO HELP __________.  Or am I using this situation as an excuse because it’s too hard to change me?

My point is only this, we have the energy, determination, and means to step up for others. As women, we have no choice but to put out the fires in life, deal with emotional crises and plow through inevitable “bad” times as well as the good ones. A family vacation, holidays and celebrations are “non-negotiables” and your job right now is to SUSTAIN THE MOTIVATION that you felt on that dark day and keep it alive.

No one can do it for you. No one can teach you how. No one will insist that you continue. No one’s going to force you.

It’s up to you. You can give up and no one will blame you either because you ARE up against a lot.

You ARE in pain, you ARE sad over the loss of a loved one, you DO have a ridiculous load to carry at work, you ARE financially strapped. Yes, you have every reason to put yourself aside and quit.

I’m challenging myself today and I invite you to challenge yourself. Find the ONE reason to put yourself first. Find the reason to continue and to succeed. It will be a heavy load to hold, but you have to. YOU HAVE TO HOLD ON TO THAT REASON.

I’ve been through “dark times” before my “couch moment” and I’ll have more, no doubt. Every time it happens I have to work hard to find the spark again, find the inspiration to move forward.

It takes courage to move forward and you’ve got that!
Renew your motivators often and work to sustain that motivation after the excitement fades.
You deserve this.

Need more inspiration? Read: Believe & Be strong, smart, beautiful

xokaren

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Child Birth and Weight Loss – What We Know Over 40

“Did you know that they sometimes have to stitch you up because you tear ‘down there” when the baby is born!?” Laura asked with eyes popping in disbelief and horror. Laura is one of the younger girls in our group. This morning during exercise, she shared a story about her friends’ childbirth experience.

“The baby actually tore her and the doctors had to sew her back up!”

The mothers in the room nodded knowingly.

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With care not to further alarm her, each of us shared a memory about birthing our babes. I could actually feel the atmosphere in the room change as we spoke laughingly and fondly of that bittersweet time of pain and joy.

As it slowly dawned on Laura that it was a possibility (the tearing and stitching) she sat stone-still, eyes even wider. You could actually see the “that’s not gonna happen to me” thoughts in her head take on a physical stance. We’ve all been there, right?

Two things occurred to me after this exchange.

1) At “over 40” we are now that wise woman who hands down stories and shares experience. I felt the responsibility to tell it in a way that’s positive, hopeful and would allow Laura to realize that, while the birth experience is universal, our individual experience is unique.

2) So too with weight loss; our stories are similar, but our individual experiences are unique. Most of us will laugh and talk fondly of the journey while respectfully remembering the difficulties and the struggle. (even though it was HELL at times, and it’s probably not over!) LOL.

The value of our story to others is greatest when we support their unique circumstance, and not force ours. It’s valuable to encourage joy in the journey, assure that it’s ok not to not be ok, applaud self-acceptance, and cheer as other’s push through difficult times. It’s valuable to offer a guarantee that it really IS going to be worth it!

The joy that childern bring into our lives far outweighs the challenge of childbirth.
The vitality of a healthy life far outweighs the struggles of weight loss.
The old you might tear, but the new you will heal stronger, fitter and happier.

My boys are grown men now and they are the joys of my life. Balanced lifestyle choices, a healthy weight, strength and flexibility allow me to live a fun life; a life that I can reasonably expect to enjoy for years to come. That’s the plan anyway!

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Stephen, myself & Taylor. Daytona 2014.

 

Are you living the life you want to? Will you enjoy a good quality of life as you age? Do you have a plan that’s helping you to achieve these goals?

What I’d like you to know about Get Fit Over 40 programs is that they are written from my personal point of view, experience and communicated to you in my unique way, from the perspective of a woman over 40. (OK over 50 is now closer to the mark). The bottom line is this- you can draw from my experience, follow my plan but all the while, REALIZE THIS: You are designing your own life, writing your own story and etching out a plan that works for you, every unique step of the way! Make it a Best Seller.

xokaren

Protein: Chug It or Chew It?

Your body needs protein, an essential nutrient, to build, repair and maintain its organs, cells and tissues.

Specific to fat loss, your body needs protein to build muscle. Muscle will burn fat. Capeesh?

Let’s keep it really simple now and think this through so that you can decide what makes sense and what works for you. That will be the ultimate deciding factor; what makes sense to you and what works for your lifestyle.

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Eating Whole Foods:

1) You can get the necessary daily protein requirements from both shakes and whole foods, but you will not get optimum nutrition from protein shakes exclusively.

2) Consuming whole food has a “thermic effect” meaning that eating & digesting food burns calories. That’s a good thing!

3) Consuming whole food is a natural function. We were meant to chew, swallow, digest and eliminate nutrient dense, natural, fibrous whole foods.

4) Consuming whole food is satisfying and enjoyable. By focusing on good eating habits at the outset of a fat loss program you learn to enjoy social situations, family and business functions, celebrations and holidays.

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Drinking Protein Shakes:

1) Protein shakes are a convenient replacement for whole foods if you are short on time.

2) Protein shakes contain nutrients that are quick digesting, which is great for post-workout recovery.

3) Shakes are a great way to bolster calories when it’s difficult to consume enough whole food to support body functions and energy expenditure.

4) Drinking protein shakes can reduce your daily calorie intake and they are often successful in weight loss plans.

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The Bottom Line

When you undertake a fitness program to reduce fat and gain leanness, it’s vital to make healthier eating choices and exercise regularly. A “habits based” mentality is necessary in order to create and sustain a fit lifestyle. Choose foods and supplements that make sense for your weight loss plan and that will also carry forward into your new fit lifestyle.

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Nom Nom! ~karen

Confession: I Don’t Always Practice What I Preach

This is the lesson: Patience.

This is the take home message: Set modest goals that you can meet incrementally so that you don’t get discouraged and quit. Expecting too much too soon is one of the biggest mistakes a person can make when it comes to lifestyle change.

This is the confession: Do I follow that advice myself? Not always, but we’re works in progress, right?

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This is the story: My “Bucket List” for 2014 included learning to target shoot. I did it! I had a great time out there in the fresh air with good friends. I was a good shot too, for a beginner! I began to imagine myself as Annie Oakley in no time flat. Learning something new is exhilarating and it had been a long time since I coaxed myself out of my comfort zone. I loved it!

Fast forward to now:

IMG_4453This year I decided to take my interest a step further and enrolled in a firearms safety course. The duration of the program was 2 days and then an exam. No problem right? I’d be an ace in no time flat!

Wrong.

Holy shit balls! I was in way over my head! There was so much more to learn than I thought and I was completely overwhelmed. 

I felt frustrated and defeated during the sessions; I doodled stick figures lifting weights and listed all the terrible feelings that were swirling inside my head. I was definitely going to quit!

You might see where I’m going with this.

How many of us want to lose weight NOW? How many of us want to be in shape NOW? How many of us want to eat right NOW? How many of us quit when NOW doesn’t happen?

I consult with so many women who dive head first into diets and gym memberships, fully expecting to know what to do and get results immediately. Bottom line, it just won’t work that way. I had to accept this: my Annie Oakley vision and you have to accept it: your weight loss initiative.

Take the time to gradually learn, cope, change, fail, fail better, succeed, slip up, and then try again. No “all or nothing” thinking. No quantum leaps. You’ve got to learn the ropes and embrace the journey.

With me and the guns?  I’ll take the next 6 months to achieve my target shooting goals, and you should take the next 6 months to achieve your weight loss goals. It’s as simple as that, an obvious suggestion but we have to hear it again and again.

Setting modest goals that you can meet incrementally will help you to not get discouraged. Period.

karen2DSC_0629It takes time, patience and dedication to achieve the goals that mean the most to you. Take the time, learn the lessons and reap the rewards!

Throughout my fitness life, I have learned valuable lessons that serve me to this day (albeit, delayed at times) and the greatest of them was to have faith in myself,  love myself for who I am now and enjoy the journey. The lessons have to be repeated time and again, and that’s ok!

Wishing you patience, perseverance, and joy! ~karen

What is Wrong with Me?

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We were able to lose weight in our late 30’s. Now we’re Over 40 and the weight is creeping back on despite exercise and diet. We start to notice more bloating in the stomach area. What is wrong with us??
Ughhh!

First, and foremost, there is NOTHING wrong with you! Either you want to get fit and are willing to do what it takes OR you want to keep talking about it. It makes no difference to anyone but you. You are the same amazing person to your friends, family, and co-workers no matter what you weigh.

But do you like yourself? Do you like how you feel? Are you content with your life? Do you feel fulfilled?

If you do, great!

If you want better for yourself it’s time to face some realities. Ready?

Numero Uno: Demand honest answers from yourself to these tough questions before you drown your sorrows in a box of wine:

1) What is your food intake? Not enough? Too much? Calculate the correct amount of calories to reach your goals.
2) What foods do you eat most often? Healthy fats, lean proteins, whole grains, fruit, and vegetables? Or processed junk?
3) Is your water intake sufficient? You need water. Period. You can find out why in a million places online…..google water. 🙂
4) Is your exercise program geared towards your intended goals? Or do you choose activities that you like most? Spend your training sessions doing the work that gets results. Save the fun stuff for in between.
5) Is your stress level through the roof? If you’re anxious, worried, and stressed your body is going to respond with its own mechanisms, sending out armies of hormones to help you cope but that will also promote fat storage…I know, not fair!

Menopause, arthritis, illness, workload, children, grandchildren, family commitments, holidays, celebrations….Yep! There are lots of excuses that are totally understandable. But, are you going to keep using them?

It’s time to Get Fit Over 40. Lift yourself fit!

http://www.getfitover40.tv

~karen

 

Get Rid of Flabby Thighs Over 40

My Flabby Thighs

I hated my thighs all my life and because I am over 40 (way over) that’s a stinkin’ long time. Too long for someone with a reasonable level of self esteem, or so I would imagine from a psychological perspective.

599019_228521523943423_2082401895_nIt’s so hard to post this comparison but it illustrates my point. Today at 54 y/o I am neither that chunky (2007) nor that lean (2011). I can maintain a good, strong and healthy balance.

Genetics will forever factor in but after making the initial transformation it’s easier to maintain “normal” body fat levels and leaner legs with regular weight lifting sessions, moderate cardio and a balanced diet.

 

 

A WAR

I’ve waged war on my thighs for more years than I care to admit, slamming the poor things with so much negative attention that Abraham Hicks would shake his head. I know I’m not alone, right?  Help me out here.  If it’s not your thighs then it might be flabby arms or a bulging belly but most everyone has their own personal vendetta against some part of their body.

Not you? Wow, that’s so great! But I think a majority of us are looking to improve physically even though we know full hips and shapely thighs are a beautiful thing.

If you’re reading this you’ve probably got a “flabby” reason but I hope you’re not expecting a miracle solution (because there’s not one).

Unfortunately I can’t tell you it’s as simple as applying a lotion, taking a pill or drinking a tea. No, there’s not one exercise, food or product that will spot reduce fat, smooth out cellulite or flatten a flabby tummy. I wish there was……but more, what I do hope for you is that you accept your perfect self for who you are and recognize all the things that make you so. You’re beautiful!

But there’s still some flabbiness and we want to get that under control. It’s just who we are……right?

Here’s the thing, you will have to be even more diligent with these steps because you are Over 40, and you  certainly can! Here we go:

To Get Rid of Flabby Thighs:

1) STRENGTH TRAIN 2-3 times per week and engage your leg muscles with exercises that will make the whole body strong. When you eat properly and begin to lose the fat that covers your body you want to see strong, toned muscles underneath. Work to sculpt your inner and outer thighs, hamstrings, and butt and your legs will look leaner and slimmer. Target the lower body with workouts that are included in The Action Plan.

Squat, lunge and deadlift for strong, shapely legs.

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2) BURNING CALORIES is key to reducing your overall body fat. Moderate intensity, heart pumping cardio is necessary. Choose activities that burn the most calories like biking, running, rowing, swimming and jumping rope. These exercises will also tone the legs while you’re doing them. Work up to 40-minutes of moderate intensity cardio sessions (two times a week) and 20-minute High Intensity Interval Training (three times a week) to really notice a difference. The Action Plan includes exercises and schedules for you!

Burn calories to reduce overall body fat. Bike, run, row, swim.

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3) DON’T SKIP MEALS and definitely don’t miss breakfast because it’ll rev up your metabolism helping to reduce your overall body fat and reveal your lean legs. Follow The Action Plan nutrition guide and learn to include a balanced combination of protein, fat and fiber-filled complex carbs. The protein will give you energy for your daily training sessions, and it also helps build muscle. The fats will keep you satiated and the carbs will sustain that energy from meal to meal, day to day.

Lean proteins, natural fats, fruits and vegetables for overall fat loss.

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4) CHOOSE WATER most often and with few exceptions. You’ll save mega calories avoiding sweetened beverages. Staying hydrated helps with weight loss and the intricate physiological functions that support good health. Drink often throughout the day and especially before meals as a means to control your appetite and for a natural detox effect. Water is just good all the way around!

Infuse water with flavorful fruit & veggies and drink up!

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Your Flabby Thighs

No need to get overwhelmed. I’ll leave you with these 4 important steps to getting rid of flabby thighs. There are more strategies including: a variety of activity, macronutrient balance, sleep and recovery, managing acute or chronic conditions and stress, etc. But if you get serious, become consistent and remain persistent with just these 4 biggies you will see an incredible change in your body composition and the appearance of your legs. You will get stronger and slimmer!

ua302995_275735735782009_176229755732608_971238_1752614442_n Work hard, stay consistent, believe in yourself and anything is possible. Just remember you are perfect just as you are and when you strive to become stronger and healthier you’ll only get “perfecter”!

xo

~karen

 

Right On Time!

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I KNOW!

I’M WAY LATE BUT NEW YEAR FITNESS IS ALWAYS RIGHT ON TIME!

Are you a little late getting to your New Years resolution fitness? Yep, me too! I’ve been active, I’ve been exercising, I’ve been training clients and teaching classes but I’ve not been focused. I can stay in pretty good shape by keeping active and busy but in order to make changes I know that I have to be more diligent and present – I need to be targeted at the goal I want to achieve over the next 12 weeks.

IT’S TIME TO GET STRONG AND LEAN 

To be fair, it’s pretty common, even for seasoned fitness buffs to get thrown off track over the Christmas and New Year holidays. It takes time to get schedules back in order and eating back on track, so in my books, we’re all right on time! And this is our time!

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This New Year I’ve taken the Action Plan to a new location, a local gym in my hometown, and offered the workouts in a group setting. It’s been challenging to address the different levels of physical capability. Actually, what I find difficult is communicating the need for each individual to recognize their own physical capabilities and progress at their own pace. I think it’s important for all of you as well, when working out at home, to be sure to modify your exercises to a level of intensity that challenges you, not hurts you.

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The Action Plan includes exercises that target muscle strength, endurance and flexibility components. It’s  challenging and that’s what it’s intended to be! You should look at it and think, “can I do this”?

TO RISE YOU MUST OVERCOME CHALLENGES.

Becoming fit is not usually comfortable. It can be downright painful in some regards: leaving a warm and cozy family evening, finding time in a hectic schedule, maneuvering through a challenging workout routine, experiencing unusual physical responses, facing your insecurities and doubts…..there are so many reasons that committing to a fitness regime and lifestyle change is uncomfortable.

I get that. It’s hard for me too. There are days that I want nothing more than a steaming hot mug of coffee, a good book and a bubble bath…..exercising is not my favorite thing to do, believe it or not. Don’t get me wrong, I love the strength that I feel after a good workout, but comfort and coziness call in the cold winter months. Loudly. But we’ve no choice if we’re going to achieve that weight loss!

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In JUST 30 DAYS  YOU’RE GOING TO BE BLOWN AWAY BY HOW MUCH

YOU’VE IMPROVED AND HOW GREAT YOU FEEL!

All that aside, I think the biggest deterrent for most people is a fear that the program will be “too hard”, and they won’t be able to do it. But that is the point. You must do more than you did before, or do something different in order to progress. You’ve got to safely push yourself to the point of failure, just beyond your comfort zone, each and every workout. The Action Plan is set up to challenge your maximum potential. It is intentionally difficult! You, as an individual need to heed your body signals and expect to gradually reach your full potential over time and not in one session.

That means you’ve got to know when to modify, or to take a rest or to limit any workout in order to recover for the next session.

ONE DAY AT A TIME, ONE WORKOUT AT A TIME

Going forward with (or back to) the Action Plan, I encourage each of you to be aware and recognize your level of tolerance in your training because it will make all the difference in your adherence to the program. No one can define that moment for you. Do what you can each session then follow up with good recovery nutrition, sleep and hydration. You’ll come back fresh each session and be amazed at the progress you make in a very few short weeks!

I’m back on track here, at GFO40 blog and with my training too. Get out the Plan or download a copy today and let’s make this Monday rock with new and realistic intentions. We are stronger than our excuses, right?  Great! Let’s begin New Fitness Year together! (for real this time! lol)

Information and purchase: The Action Plan

Direct Purchase Link: The Action Plan

Karen Pilote The Action Plan  ~karen