School's Back From Summer... Got Goals?

School is now in session...

Most of my Houston teacher friends have been back from summer break for about a week but kids will be returning to the school routine tomorrow. As we begin the new year, I hope to set some personal goals on the campuses I am working with (remember, I am coaching teachers this year) and help teachers meet their goals too.

Goal Setting

Alright, so you may not be a teacher or a student but we all should set goals. I am going to talk about my health and fitness goals for this year but before I put them out there for the world to see... let's talk what goals should look like.

Firstly, it is important to know that goals have to be realistic. For example, I know I will never weigh 110 pounds or be a size zero even if I went on an all-liquids diet... That is unrealistic and unhealthy for my body. Secondly, goals need to be measurable. I can't necessarily measure my happiness although that is probably arguable. A measurable goal will have some sort of data to back it up- like weight, body measurements, or a fit test (like how many push-ups I can do in a minute). Next, goals need to have a time frame. This is important because with no end in mind... your brain doesn't take it as seriously. In addition, meeting lots of short-term goals adds to your success and willpower to continue meeting more goals! We want to avoid discouragement and celebrate small successes.

One side note here about weight goals... I think initially, weight goals are good to have especially if you know you have excess weight. For me, a weight goal is discouraging. I worked really hard to lose weight and now that's most of it is gone, I am seeing my scale settle instead of continuing downwards. Here's why: When you work out, you build muscle. Muscle weighs more than fat BUT it also burns TWENTY-FIVE times more calories than fat. PS. Muscle also gets rid of cellulite.

Got Goals?

My personal fitness goals:

1. In the next thirty days, I will workout 5X a week before work.
2. In thirty days, I will increase my Fit Test results by 10% in each exercise.

My personal health goal:

1. For the next thirty days, I will eat clean while on the job and will track my food. 
2. I will cook dinner at home during the week for the next month. 

I've posted mine... What are yours?
Follow my blog, post yours and keep us updated. Let me help YOU reach your goals!

Think. Work. Achieve. The Choice is Yours.

Some Workout Snapshots

What's Been UP!? 

I began my new job last Friday as a curriculum coach for middle school science. I am thrilled with my new team of coaches (middle and high school) that I have the opportunity to work with this year and I know I am going to learn a TON! The middle school coaches and I completed our first professional development on Thursday this past week with new science teachers in the district which was a BLAST. Like I said, the people I work with are so fun! PLUS, they are open to my crazy ideas and Quantum Learning tendencies which is a HUGE bonus and SO exciting! YAY FOR AWESOME CO-WORKERS! 

Morning Workouts

As I am sure everyone has experienced, whenever one begins a new job, there is a learning curve so I've been a bit busy! BUT I continued to squeeze in workouts and here's how: I knew I would be exhausted after work (especially after a long, restful summer!) so I set up an alarm at 5:15 AM labeled: "Workout, fatty!" that sounds like a tornado warning alert. That probably goes without saying, it jars me awake. :D (*Note: I don't think I am fat but it nags at my mind if I don't work out! LOL!) Recently, I spoke to a friend of mine embarking on the mission of working out in the morning. I suggested an article I read about transitioning workouts to the wee hours of the morning and I will do the same for you if you are interested in it. Here it is: http://www.runningfordummies.net/2012/06/dummies-guide-to-waking-up-early-to.html I know it says running but it's applicable to workouts in any fashion. 

No Equipment Workouts

If you've read my previous posts, you already know that I workout in my living room for FREE. I do own lots of exercise equipment like weights, sandbag, equalizer, ball, mat, pull up bar... BUT you don't need all that stuff to get in a good workout. 

I find all my workouts (or I make them up) from BodyRock.tv, Pinterest, or other social media (Twitter, Facebook...).  ***Follow my workout board: http://pinterest.com/jgricketts/workout/

This first workout I'll share with you is one I did on August 11. I was thinking I would be able to get two rounds completed in about 15 minutes... WRONG! It took me just over 16 minutes to run through one circuit! It was a good one! Now, if you are just starting out, divide the reps in half and try it to run through it two times! Ether way... try it, beat my time and tell me what you got! BRING IT. :D (If you're not sure what something is, let me know and I can help! Also, this one does say exercise ball but substitute regular floor crunches if you don't have one.)

Source: PBfingers.com found on Pinterest

This workout I completed on August 10 and didn't leave myself enough time to complete the 3 rounds as it indicates in the instructions (I had lunch plans and had to shower!) BUT I did run through TWO rounds in almost 16 minutes (3 rounds is estimated to take 30 minutes). It was another great workout and I wished I would have better utilized my time so I could do all three rounds. It's worth repeating though and definitely worth sharing too!

Source: twitter.com/ohStarz found on Pinterest (I know follow on twitter too!) 

I just love the name of this no-equipment workout! FAT BLASTER! What's not to love?! I always aim to workout for a minimum of 12 minutes so I was able to run through one circuit and a little into a second time for this workout. It's a good full body workout that really gets your heart rate going. For jump rope, I just pretend I have one moving my arms like I really am jumping rope. 

Source: http://backonpointe.tumblr.com/tagged/workout-challenge found on Pinterest 

Photo credit: Me- Hawaii! 

BodyRock.TV "Want You Back" Workout

1) Lateral Side Lunge Using a Chair

2) 2 Low Side Lunges 1 Clean and Press

3) Touch Downs

4) Sand bag low squat medium squat full squat 

This particular workout is an interval workout. You will do the exercise for 50 seconds and then rest for 10 seconds. You complete the circuit 3 times through for a total of 12 minutes. Most of BodyRock.TV's workouts are like this however there are rep challenges thrown in there every once in awhile. It is important to vary your workout regimen to promote muscle confusion. 

Click the link below for the video from BodyRock.tv... A lot of the times, BodyRock.TV workouts can be modified to  do without equipment or pieces of furniture in your living room. If you need help, post on their facebook's or message me and I can help! 

http://www.bodyrock.tv/2012/07/31/want-you-back-workout/

So here's four of the workouts I've done recently that does NOT require equipment. Don't think about it. Just do it. 

Think. Work. Achieve. The Choice is Yours.