Create a TOOLBOX FOR SUCCESS and BE PREPARED!

Create a TOOLBOX FOR SUCCESS and BE PREPARED!

A very big part of having success when you are trying to reach a goal is being prepared.  In order to be successful in this challenge you need to be prepared.  When you filled out the questionnaire you each told me your goals for this challenge and I want to make sure that you reach your goals. You need to have a toolbox that is full of tools that are going to help you when you start to fail.  You need to personalize the contents of your toolbox so that you have a quick, safe place to find help for your specific struggles.  Your toolbox is where you will go when you need help or are having the urge to make a choice that you know is going to be keeping you from reaching your goal instead of making a better choice which will help you get closer to that goal.  Choosing the items in your toolbox is crucial to your success so don't take this lightly.  Give your toolbox as much thought as it needs. 

One thing everyone definitely needs is a scale.  This is crucial.  You also need a measuring tape.  Tracking your progress in pounds and inches is crucial.  When you are putting in lots of hard work you want to be able to see the dividends of your work.  On Sunday night or Monday morning I want everyone to take their measurements and weigh themselves.  You need to send me this information.  I WOULD NEVER SHARE THIS WITH THE GROUP!!!   But I have to have this information in order for you to be eligible for the prizes :)  I prefer the weight to come to my cell phone via picture message (my cell number is 614-572-7190) or you can send it via Messenger.  

The second thing you need is groceries and a meal plan.  You do not have to have a specific plan but it is a really great idea to think about what you will be eating next week by Sunday.  I like to do my grocery shopping on Sunday so that I know my cabinets are stocked with healthy choices.  The worst thing in the world is when you are getting low on your stock of healthy choices and end up eating junk because that is all you have around.  In an ideal world there would be no junkie food in anyone's kitchen but unless you live alone that might not be a possibility.  So by Sunday you should stock up on healthy choices.  Have a plan for your meals.  By this I don't necessarily mean that you have to have meal plans for every single meal every single day (great if you can but not everyone has that kind of time).  I just mean if you know you eat lunch at work every day then make sure you have healthy stuff in your house to pack a nice healthy lunch instead of grabbing lunch at a fast food place.  Packing your own lunch will save calories and cash.  This same concept also applies to breakfast and dinner.  Also I eat 2 healthy snacks a day.  One snack between breakfast and lunch and one between lunch and dinner.  My snack is usually a fruit or vegetable but it is always something that I like so I won't dread eating that snack and be tempted to make a poor choice.  This is a crucial part of your toolbox!!!

Third you need a way to track your calorie intake.  There are a lot of different apps out there but I like www.fatsecret.com.  THIS IS THE MOST IMPORTANT THING YOU NEED TO DO!  If you aren't tracking what you are putting into your mouth (get your mind out of the gutter) then you will not succeed.  Your body is like a chemistry lab and you need to eat not only the right amount of calories but you also need eat the right combination of calories.  For example, I need to eat 1800 calories and 40% should come from carbs, 30% from fat, and 30% from protein.  I followed this plan to a tee during the last challenge that I participated in and I lost 9 pounds in 6 weeks.  If you need help with how many calories you need and what percentage should be from carbs, fat and protein please just send me a message and I will be glad to help you.  I have two different formulas that I combine to get the right numbers on this and I have had a lot of success with a lot of different people who I have helped.  I don't even use the numbers that the fatsecret.com site says I should use because it is not as accurate as the formula that I use.  

Next you need a fitness plan.  Before you decide on a plan you need to ask yourself a few questions so that you will find something you enjoy.  If you do not enjoy your workouts you will not stick with them and so you will eventually stop doing them because they feel like work and you will then feel like a failure again.  So you need to find your soul mate workout so that you never again fail.  Ask yourself the following questions in order to find this workout:

1.  What type of workout do you enjoy (zumba, kickboxing, piyo, weights, cardio, boot camp)?  

2.  How long do you have to dedicate to your workout each day (including drive time to gym and waiting on equipment).

3.  What is your budget for getting fit? 

If you need help with this step please let me know but once you have answered these questions you should be able to narrow down your soul mate workout.  

Now you need to add some things to your tool box to help you with your daily struggles.  I will give you an example using one of my struggles.  I sit at a desk for 8 hours a day and I struggle with stress eating.  Part of my job is dealing with angry people which can be very stressful.  In order to deal with the stress I used to eat.  Now I try to choose a healthier way to deal with my stress but just in case there are times when I cannot control the urge to eat to help with my stress level I simply go to my HEALTHY SNACK TOOLBOX behind my desk!!  I have Fiber One brownies, 94% fat free popcorn, apples, grapes, and celery sticks in my toolbox of healthy snacks.  Now when I can't resist the urge to snack I just reach into that toolbox and I know I will find a better choice!! Another thing that I struggle with is self-esteem.  Sometimes I feel like I have told myself 200 times in one day that I AM GOOD ENOUGH but if that is the magic number then I will do it!  I am good enough and I do deserve nothing but great things in my life!  I listen to motivational snippets to make sure that I do not miss anything.  My motivational CDs help me get though the day every day!  

These are just a few of the things that I recommend for your TOOLBOX FOR SUCCESS. You should always personalize any message to fit your needs.  I want you to succeed so if there is anything at all that I can do PLEASE LET ME KNOW and I will be there!!!  

THANK YOU SO MUCH FOR BEING HERE!!!!