Archive for category schedule day

Tips to keep workouts on track (and keep you more motivated!)

I think I am asked at least once a day how I stay motivated. How I don’t get bored with my workouts. How I even know what I “should” be doing every day for my workout.

So, I thought I’d give you a couple of my tips here in case you were wondering about those things too. I hope it helps you!

First, I make a workout schedule using a blank calendar every month. Yes, a month at a time! I find this extremely motivating and obviously it helps me keep on track and never wonder what I should do. By having it laid out there, there’s no wondering, and wondering leads to NOT doing, in my experience. After each workout I complete I put a check mark on that day. That’s the motivational part for me. If I miss a workout, that day gets a big, fat X. I don’t like seeing those, so I’m very likely to just do my workout even if I’m feeling a little lazy that day.

(By the way, my deal with myself if I don’t ‘feel’ like working out is that I’ll just DO it for 5 minutes. If I still want to quit, I will. But that never happens once the blood gets flowing…because then I’m pumped and feeling good, so I finish it)

Here’s a pic of my actual schedule for this month just so you can get an idea. 🙂

I print out a blank template from a site like and then fill in the days according.

For my current schedule, it’s a hybrid of Chalean Extreme and Brazil Butt Lift. I used the two pre-made schedules with those programs and blended them to work for me.

Another thing that keeps me motivated is, frankly, the fact that it’s a habit now. The feeling I get when I workout (that endorphin kick!) And of course the results I’ve seen are extremely motivating, it makes me want to keep going. So. If you’re brand new to a workout…my advice is to make a schedule, use check marks, stars, x marks, etc to visually reward yourself. Keep a picture that motivates you nearby (maybe on your bathroom mirror?). This could be an old picture of you looking great, maybe a picture of an outfit you want to fit into. Or maybe a picture of the beach you’re going to this summer. Maybe it’s a picture of your kids. Whatever it is, make it something that reminds you of WHY you want to be fit and healthy. Once you get into the habit and start feeling and looking better, I suspect your motivation will come from that.

I hope these ideas help or at least help you think of something else that may work for you. I’d love to know, what do YOU do that keeps you on track and motivated?

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Pushed for time?

We all get pushed for time some days. It’s easy to put off the things that are crucial to your success though. Have you ever put off school, training classes, or even workouts because you were just ‘too busy’? I have. But once I stopped making excuses and started finding solutions to the time crunch, my life was 100 times better.

Now I’ve got my priorities straight. Family, Health & Fitness, Financial Security and Helping Others. Period. If I’m wondering if I have ‘time’ for something…I run it through my ‘priorities filter’. If it doesn’t fit with one of my listed priorities, then the answer is possibly no. Unless I just randomly have time for it. Otherwise, my time goes strictly to those priorities. Setting it in your mind like that makes these things non-negotiable. So if a neighbor wants to go grab a drink, but I only have an hour of time, I would much rather get my workout in than go and get a drink. Making friends with neighbors isn’t a priority for me, but health and fitness is. Would it be fun to go have a drink? Maybe. Maybe not. If I had a ton of extra time that day, I’d probably go for it. But since I was crunched for time, I chose something that would help me meet my goals and make me happy.

So my lesson today is to figure out your priorities. List them on a sheet of paper. You may only have 1. You may have 3 or 4 like me. Now think on what tasks or events will help you achieve any goals related to those priorities. Keep these in mind when things come up. Schedule your time in advance – related strictly to your priorities. If you do this, you’ll be happier and you’ll feel more accomplished.

And on that note… speaking of working out – if you’re short on time, but want to KILL a good workout, make sure you’re trying some HIITs….second to none with it comes to effectiveness in a short period of time!

I’m happy to help with workout plans, diet planning, whatever you need…sign up for free to have me as your coach. Go to and click on ‘join’. Select the free option, and *poof* you have a new health and fitness coach! 🙂

~To Your Health~

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