Back to School for Moms

Hello Monday! So I'm wondering...are you starting to feel overwhelmed just thinking about the new school year starting?! My son is starting pre-school (which is crazy to me by the way). He will be going in the mornings three days a week. So I'm excited but trying to game plan as well since my current schedule will have to shift. We have quite a routine down now with me as a work at home mom and the two kids and I'm hoping to make the transition as easy as possible! I want to help you get on track this fall by running a 30 day health and fitness group. To go with the back to school time, this will be my Health & Phys. Ed 101 "class".

 

 I know alot of you moms out there are probably looking at me funny suggesting that you make time to get a workout in and start eating a different way. It IS possible, trust me. It's time to give yourself this "class" and to feel your best going into this school year.

 

 

 

THE SYLLABUS

 

-Making the Time-

If you can't wake up any earlier than you do now, find a spot for a half hour everyday where you can workout. If you stay home, that may be during the time one of your kids takes a nap, or when one is at pre-school and you just have to wrangle one child, maybe its when your hubby comes home from work, or after the kids go to bed. To ADD this "me" time to your day, you will probably have to give up something. That may be when you read your favorite blog (don't skip mine though ha-ha), you may have to give up a TV show, or hobby. You've all probably heard it...don't FIND the time MAKE the time.

 

-Your Why-

Together ,we will figure out your WHY. Your reason for wanting to become healthier and set some goals to get there. It's not enough to just say you want to lose some weight! That won't keep you motivated. When you dig down and figure out what's driving you .... you will make the mental switch to want to workout and prepare healthy meals. You will figure out a way.

 

-The Requirements-

We are busy as it is, so the workout we pick for you will be one that is 30 minutes or less. We will get you started with Shakeology because honestly, its the easiest healthiest meal of your day. And the benefits are worth-every-penny. We need moms body to run as efficiently as it can, to have more energy, to be able to fight cravings, and get the vitamins and nutrients pumped in so she can do everything she needs to do.

 

-The "Class"-

This challenge group will only be thirty days long. If you show up once a day and check in and I see that your putting in the effort and really trying to change and work towards your goals, we will extend it to another thirty days. I'm not trying to be tough lol, I'm not really that kind of "teacher". I just am writing from my experience of coaching challenge groups for almost two years. I will put 110% into you if you show up! I can't want it for you, as much as I try to...it never works that way. I'd love to help every single person that I talk to, but it's not always the right time for them.

 

-Objectives-

I will post daily in our private Facebook group. I will post daily motivation, tips, time saving recipes and websites (ie.crockpot meals), workout advice, and help you stay accountable. I will have you check in one a day rating how your day was. Every once in awhile I will post a little assignment for the day. Having the support of the group is the secret sauce. When you have other people to help inspire you and encourage you, it makes a huge difference.

 

 

-A message from your Coach-

 

2 pregnancies. 2 babies. 2 years of work. Setbacks. Weight loss. Weight gain. Plateaus. Learning curves. Struggles. Non scale victories. Most of all never giving up. Learning to think positive. Yes it can happen. You can make it a lifestyle change. Progress. You can make time for yourself to workout. You can make better food choices. You can think positively. You can have support doing so. I can give you the tools you just have to be ready to give this to yourself. To give yourself somewhere to start. You deserve it, why not you? Life is about to get busy for a lot of you mamas out there. Start a healthy routine now. Get started now. You will be so thankful you did a month from now, 6 months from now, a year from now. Message me or fill out the form below  if you want one of the FOUR open spots in my next challenge group.


XO- Coach Sarah 

Fill out my online form.

Online contact and registration forms from Wufoo.

Tips for Success in 2014

Happy almost 2014! With the new year, usually comes resolutions of some sort in tow. I want to first say that you don't need a new year, month or Monday to make changes and better yourself. You can do that any time of the year, and any time of the week! The new year however is a great time to reflect on your last year and see what you want for yourself in the next. So I won't hate on that! I myself created a dream board for next year.  

Whether you want to start working out and eating healthier (give in), get a new job, go back to school, be more organized, make your Pinterest dreams come true....you have to have a plan of attack. You can't just say it, you can't just write it down (which IS suggested), and you can't just hope they happen. You gotta put in some work. You have to get motivated. Be part of the abnormal, and learn the tips to stick to your new goals (which we will call them now) and then next December you can celebrate all that you've accomplished. 

So here are some tips to help guide you to stick to your new goals!

Plan ahead.

It's 11:59 PM on December 31st--do you know what your resolution is? For the best chance of success, set your goals long before you want to start them. Wiseman says that reflecting on your goals a few days before the New Year will make you more likely to choose a meaningful resolution...which, of course, will make you more motivated to work for it. Still haven't set a goal? That's okay. Make one now and set yourself a start date a few days from now. 

Shout it from the rooftops . . .

. . . or at least share it online. According to Wiseman's research, women were more likely to succeed if they told their friends and family about their goals. After all, you wouldn't want to fail in front of a few hundred of your closest friends, colleagues, and high school exes—would you? Make your resolution Facebook official, tweet about it, or post a "before" photo on Instagram . Accountability is your friend.

Strategize.

Once you've decided on your Big Important Goal, come up with a few smaller objectives that can help you get there. If you resolve to lose weight, commit to doing your P90X3^® workout every day and checking in with your online challenge group. Or hire a personal trainer and buy sessions in bulk- and actually show up!! Or take a two-mile hike every weekend. "Intention is very different than action," says Daniel C. Stettner, Ph.D., director of Psychology at UnaSource Health Center in Troy, MI, and an adjunct professor at Wayne State University in Detroit. "People have to come up with tactics and strategies. Otherwise, it's like driving to a destination without directions—you're not going to be successful."

Think positive . . . but not too positive.

If you paid attention in English class, you might remember "doublethink" from Orwell's 1984—the ability to accept two opposing beliefs as truth. In this case, you need to accept that you can succeed and that you can fail. In his book, 59 Seconds: Think a Little, Change a Lot, Wiseman points to research by psychologist Gabriele Oettingen, who found that imagining success kept people motivated, while imagining failure helped them form "avoidance goals." In other words, it's okay to fantasize about firing your annoying cube mate when you become manager—but also devise a Plan B in case you get passed over for this round of promotions. Your mind is very powerful. If you think you can, or can't...you are right!

Know thy enemy.

Willpower is overrated. According to a recent study in the Journal of Personality and Social Psychology, people were more likely to be successful if they avoided temptation altogether rather than expecting superhuman self-control to kick in. So figure out what changes you can make to sidestep your biggest roadblocks—can you take a different route to work that doesn't pass a bagel shop? Can you switch from your usual hangout to a non-smoking bar? Can you not purchase tempting foods to have in your house? A few small lifestyle changes can prevent big pitfalls.

Reward yourself.

We all love instant gratification. So when you're pursuing a long-term goal like weight loss or digging out of debt, short-term rewards will help you power through. Just make sure the rewards jibe with the ultimate goal—don't reward a week of workouts by eating an entire chocolate cake. If you're trying to slim down, for example, Dr. Stettner suggests buying a new outfit you can't squeeze into (yet!).

Don't let setbacks derail you.

Spoiler alert: You're human, so you're going to screw up. Don't let it discourage you, and don't use it as an excuse to let the rest of the day (or weekend, or month) go down the tubes. "There are going to be lapses, but a lapse doesn't have to be a collapse or a relapse," Dr. Stettner says. "Seek persistence rather than the dirty P-word, perfection. Don't think, 'I went off the plan today, so I'll start over tomorrow.' Salvage it. Save the day."

So are you ready to see what I'm aiming to achieve in 2014?!

If your goal IS to get healthier, consider joining one of my online challenge groups this year! I have 2 starting January 6th. Click the link above to read about them, then message me to join or fill out this form.

Nutrition + Fitness + Support= SUCCESS. I want to help you anyway I can in helping you succeed this year!! 

XO-Coach Sarah 

original article here.

Get rid of Belly Fat!

I have a new exercise for you today!!! Eat less crap!! Eat crap- feel like crap. Were you hoping for a magic exercise or pill? You know that's not how I roll!

Nutrition + Exercise + Support= SUCCESS 

No secrets here.

 It's Friday then the weekend (I know, pretty obvious how the week goes). 

Stay strong! Have your one "whatever" meal. I so wish I knew what I know now ...way back when! I used to (and admittedly occasionally do) have whatever WEEKENDS - I was "so good" all week -and it just doesn't turn out well. 

You don't feel good come Monday and when you're in the process of reaching your weight loss goals, more than 1 or 2 whatever meals WILL effect your progress. Trust me I've unintentionally tested that one out. You cannot just workout. 

You have to think if the 2 or 3 cookies, slice of pizza, breakfast sandwich, handful of goldfish, picking at your kids plate, if that 3rd glass if wine (oops) is going to bring you further or closer to where you want to be.

 In the short term you may not notice a difference but little decisions like that week after week will show and either push you further away from your goals or just keep you the same. 

Nutrition is 80% of your success. Are you willing to do what other people are not to make a lifestyle change and FINALLY lose the weight that's holding you back? You can do it!! You just have to be willing to put in the work!

PS- COUNT DOWN TO P90X3 5 DAYS! Click here to apply to be in an exclusive P90X3 test group!

PPS- This is my "boss" Carl Daikler. Yep he is definitely writing a check for 350K to Feeding America. This money will provide over 3 million meals to those in need. My team raised enough for over 4,000 of those meals. How awesome is that? Love that Beachbody pays it forward and I so love that I get to be a part of it!!! I seriously love my job! Can you tell???

XO- Coach Sarah