Consistency

You don’t have to be extreme, just consistent.⁣

Keep these two things in mind when you find it hard to stay on track!⁣

𝐘𝐨𝐮𝐫 𝐏𝐬𝐲𝐜𝐡𝐨𝐥𝐨𝐠𝐲⁣
If your mind isn’t right, then you’re less likely to be kind to yourself. It’s easy to get down on ourselves but something I’ve always used is “If I wouldn’t say these things to another human, then why would I say them to myself?” #positiveselftalk⁣

𝐘𝐨𝐮𝐫 𝐏𝐡𝐲𝐬𝐢𝐨𝐥𝐨𝐠𝐲⁣
We may get down on ourselves thinking we didn’t push hard enough, didn’t give it our all, or had a “crappy workout” but those could be the result of too little sleep, not enough nutrition, crappy nutrition, or even dehydration.⁣

Are you set up for consistent success?⁣
Are you taking care of your mind and body together?⁣

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Morning Workout Tips

Until you establish a routine, working out first thing in the morning can be challenging!⁣



Try some of these tips to get going.⁣

𝐓𝐡𝐢𝐧𝐤 𝐚𝐡𝐞𝐚𝐝 𝐚𝐛𝐨𝐮𝐭 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮’𝐥𝐥 𝐧𝐞𝐞𝐝.⁣
Gym clothes, supplements, post workout meal etc. Trust me, I’ve forgotten headphones, shoes, and many other things before and it’s not fun!⁣

𝐆𝐞𝐭 𝐭𝐨 𝐛𝐞𝐝 𝐞𝐚𝐫𝐥𝐲.⁣
Turn the TV off, put your phone away, just wind down early. It’ll make a big difference when that alarm goes off.⁣

𝐅𝐢𝐧𝐝 𝐚 𝐬𝐨𝐦𝐞𝐨𝐧𝐞/𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐭𝐨 𝐡𝐨𝐥𝐝 𝐲𝐨𝐮 𝐚𝐜𝐜𝐨𝐮𝐧𝐭𝐚𝐛𝐥𝐞.⁣
Find a coach or workout partner if you struggle with this! I love spending time with my family, so they motivate me to get er done first thing in the morning!⁣

𝐏𝐥𝐚𝐧 𝐩𝐥𝐚𝐧 𝐩𝐥𝐚𝐧.⁣
I use the same app as my clients to keep me focused on my training and stick to a plan. Plus, I don’t want to be “thinking” that early in the morning.

Working out in the morning will boost your energy throughout the entire day, so tap into that and make the most of it!⁣

You’ll actually be more productive.⁣

If you’re ready to dial in your training and make real sustainable progress towards your goals, contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Adherence

You can have the BEST diet and training plan, but if you don’t follow it, it will do nothing for you.

The more extreme your plan is, the less likely that you’ll sustain it long term. Go for the realistic option even if it takes a little longer.

Then stick to that plan long enough so that eating healthy meals & doing workouts becomes routine!

Take away the feeling of needing to be 𝘱𝘦𝘳𝘧𝘦𝘤𝘵 and focus on being 𝘱𝘳𝘢𝘤𝘵𝘪𝘤𝘢𝘭.⁣

As a coach, I create programs that look great on paper, but I know full and well that life comes first and we merge the two the best we can.

If your plan isn’t working on paper then it’s not reasonable and you need to shift things.⁣

I would rather you nail a program that is realistic than have a “perfect plan” that you can’t stick to.⁣

If you’re ready to dial in your plan and make real sustainable progress towards your goals then I’m here to help!

Contact me to snag your spot!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Palm Harbor Local Podcast

My episode “How Your Mindset Can Help You Achieve Your Fitness and Business Goals” is live on the Palm Harbor Local Podcast!⁣⁣
⁣⁣
Donnie Hathaway and I discussed my approach to being a fitness coach and what you can learn through coaching.

We also talked about being in the right place, at the right time to discover your passion.⁣⁣

Grateful to have shared the mic!⁣⁣
⁣⁣
You can listen to it on all podcast platforms or on palmharborlocal.com.⁣⁣
⁣⁣
💪🏼⚔️❤️

Seven Places to Find Support on Your Fitness Journey

Last week I posted about Goal Reevaluation, and I realized that most of the strategies involved working with a coach or a significant other.

So what if you don’t have either of those?

Where can you get support on your fitness journey?

Here’s what I’ve got!

1. Social Media

Reach out to people you follow. I can’t speak for everyone, but most of us are here to help. Whether it’s a simple question, or just needing to talk- that’s what we’re here for!

2. Accountability Groups (step trackers)

Again, the internet has given us literally zero excuses. I have a Fit Bit and I know there are local events, groups, and friends within the app! I assume other trackers do the same.

3. Blogs or Forums

Yes these still exist! I run my site through WordPress and there’s a whole community of like minded fitness people on there.

4. Family

Every family is different, ask that they show up when you need it most, and have your back. Be honest, be up front, but also accept that they might not be YOUR support system.

5. Friends and Workout Partners

Having a workout partner will not only keep you accountable, but they’ll help you feel more comfortable and confident to push past your comfort zone.

6. Coworkers

Sure, the break room is always filled with donuts and cookies, but have you ever thought that Karen might struggle with that too? You’d be surprised at how many people would like to be on their own fitness journey. YOU might end up being that support for them, and vice versa!

7. Events or Classes

Ok, I know this is a sensitive one with Covid restrictions being in place, but when things DO open back up for everyone I’d highly suggest events or classes. Social/human interaction can’t be beat! When I was in college I’d go to spin, zumba, kickboxing, yoga, and play intramural sports. It was a great way to meet people and just have fun with fitness.

So there you have it, seven options for support. If you feel like it’s time for you to dig a little deeper than that, consider working with a coach. I’m here for you!

Goal Reevaluation

You’ve set your goals, you’re working your plan, and you’re wondering what’s next.

Every person will be different, but after a certain period of time you should check back in with your goals and decide if you still value them.

I want to be clear, this is not an excuse to give up on your goals. Don’t quit because of hardship, quit because of priority. Quit because it’s not the right thing for you. Goal reevaluation is a tool to keep you pointed in the right direction towards the best version of yourself.

So evaluate if your goals are actually still important to you. Is running a marathon really important to you? Or are you doing it because you think it will help you lose weight?

Determine if your plan to pursue your goals should to change too. Do you honestly enjoy following a keto diet? Or is a trendy fitness influencer doing it?

Here are my top four goal revaluation tips:

  1. Work with a coach to set customized goals.
    • Let’s say you want to lose 50 lbs. in 3 months. No matter how motivated and excited you are, that is an insane rate of weight loss. Working with a coach can help you create a long term, realistic plan to reach your goals in the best way possible for YOU.
  2. Discuss goals each session/check in to keep progressing.
    • I complete a thorough check in with my clients every week in which I ask them about their short term and long term goals. It may seem repetitive, especially if they don’t change, but it keeps it at the top of mind. And sometimes the goals do change! That’s the point!
  3. Include your significant others and social supports.
    • Support can come in a lot of ways. Maybe it’s emotional support when you’re struggling or maybe it’s practical support to help you meal prep. Be open and honest about what you’re working toward and how they can help. And don’t be surprised if you receive some push back, this is your journey and not theirs. They don’t have to “get it” so ask that they at least respect it.
  4. Recognize that life, work, and family happen.
    • These may cause short term setbacks, disappointment, frustration, and lack of motivation.
    • Other times there will be no real barriers but you may lose focus on your goal. This would be a great time to reevaluate!

The worlds highest performers quit things faster than others. Sort, delete, and move on!

If you’d like help creating the right goals for you, apply for fitness and nutrition coaching by filling out the questionnaire here.

Five Steps to Prevent a Lapse From Turning Into a Relapse

There are going to be setbacks along your fitness journey. It’s important to realize that setbacks are just bumps in the road, not the end of the road.

Instead of viewing your “failures” negatively, switch your mindset to see the value in failures. Small lapses can provide you with a ton of feedback on how to better prepare yourself mentally and physically.

So how do you harness a lapse and make it work in your favor? Follow these five steps:

  1. Accept it.
    • Biological, social, and environmental challenges are hard to overcome. If you can’t control what’s happening, control the way you respond to it. Are you a female dealing with weight fluctuations due to hormones? Accept it. Attending a birthday party while on a diet? Accept it. Temps dropped before your outdoor run? Accept it! Everything is temporary and you’re much better off focusing on what you CAN control instead of what you can’t.
  2. Hit the replay button.
    • Step back and ask yourself “What happened?” Did you attend the birthday party and indulge in 3 slices of cake? Replay the day leading up to that point. Has your diet been too restrictive? Did you go into f*ck it mode?
  3. Take mental note & action.
    • What could you have done to avoid the problem? How could eating a healthy meal before the party have helped? Chances are you’ll have more social events in the future. So make a game plan for next time!
  4. Self monitor.
    • A lot of lifestyle changes simply come down to awareness and planning. Envision yourself succeeding! No matter what it is, what does that version of you look like, say, think, do, etc.? Get super detailed.
  5. Move on.
    • Don’t punish or overcorrect. Trying to make up for lapses with extra cardio or restricting is just the start to a vicious cycle. Focusing on getting back into the right state of mind, returning to your normal routines, and making consistent effort towards your goals.

Don’t let a bad day turn into a bad week or month! Remember why you started. Breathe. And get back on track.

Momentum builds in both directions, if you feel yourself picking up momentum away from your goals, I’m here for you.

To apply for fitness and nutrition coaching you can fill out the questionnaire here.