4 reasons people fail at their fitness goals & ways to overcome them

Hello,

Yes its been a while since I sat down to write, truth is I was side tracked with life and the holidays. I'm sure you've never been there. Anyway as we reach the end of this year with parties, shopping and fun most people are not setting goals for health and fitness yet, that comes on Dec 26th. But it will happen, it does every year.

So here are my top 4 reasons why people set this goals but fail to succeed and keep reading because I want to help you get to a successful goal.

1. Lack of planning - most obvious option when "getting into shape" or "losing a few pounds" is joining a gym but here is the downfall of that you choose the closest one to your home (they have bad hours), maybe the one with the "deal" or the one with childcare. Well once you get there day one you walk in and wander around (unless you are paying for a trainer) doing a little here and a little there guess what? those are the results you'll get a little here and a little there, maybe you've found a class you like, but wait! it's only on Tuesdays and you already know you can't come next Tuesday, can you come the next week? and then you never go again. Lastly you choose the one with free childcare well that means you are loading up your children, dropping them off trying to make it to a real workout, you get paged they "need you" and you are done! I understand this can happen anywhere anytime but it you aren't prepared or have a plan in place these little interruptions and little progress are going to lead to an epic fail by Jan 31st.

Make a plan: find a class that has multiply times and days and schedule it into your calendar try to get there 3 times a week. Find a friend or trainer to walk you through the gym to help you make a plan either with the weights, machines or both and do that on the opposite days. You'll feel great and you'll stick with it and love your routine. As for choosing a gym make sure it's close enough to your home or work you'll get there and the hours fit your needs. as for Childcare have a backup plan if you need to take them or things go awry get out the stroller and hit the park for a jog.

2. Lack of Education when if comes to "healthy foods" and what a diet is. 
A diet is NOT eliminating everything you love. When the need or desire arises to loose weight we are so quick to DIET that is a 4-letter word didn't you learn those are bad, well most of them, I will teach you few that are great to add to your vocabulary. If you start giving up everything you start to feel lost and deprived of LIFE (a good word) and instead of focusing on eating all those healthy foods you focus only on everything you said you can't have and that is why fad diets are the worst they eliminate and give you so many rules that eventually you are going to fail and when you do you'll jump right to the next on wasting valuable time, money and your wits.

Have a Food plan: get a plan together if you "fail to plan you are essentially planning to fail" I can show you a few things to start you off on the right track step 1 purge the items in your pantry and refrigerator/freezer. Start fresh! then I subscribe to a clean eating magazine great tips and recipes for feeding a family that likes to eat. (*you have to watch your portions when cooking and preparing meals) one you have those in place start adding in season fruits & veggies to your grocery list, fresh organic meats and fish and beans. Try new spices and fresh herbs, simple changes from white refined items to whole grains will also help you stick with your goals. Don't give up everything learn a new way and enjoy learning it nothing happens overnight so explore your kitchen and taste buds to find a new you and a new menu for your family. ditch the DIET and start cooking real food again. *side note portion control and everything in moderation is HUGE just because it's organic or whole grain doesn't mean its ALL good for you.

3. Lack of Effort and or Commitment -I've been doing this a long time and I hear the "I want to change" "I want to look and feel different,  BUT" (another word to get rid of) I can't or I've tried. again you can't putts around the gym or in the back of a class and thing change is going to happen or eat at home one night a week and think why am I still feeling like this? Lack of effort is a huge downfall of most the program is great...in the beginning, the food taste grate...for one shopping trip. that once a week gym trip or walk around the park is good for your social time or park for the kids but let's face it you lack of commitment leads to your goals going down in smoke.
Effort is how much you put into the new you and your new Healthier lifestyle (KEY word)
Commitment is how often do you stick with your plan for a Healthier Lifestyle

Must have BOTH Commitment and Effort to succeed once you've given up one you become a cynic and say this doesn't work when in fact you haven't given it everything it needs you HAVE to make the change, it should not take your entire day or life to plan this out but it does take daily effort and daily commitment. Stick with it set daily, weekly, monthly goals and see positive changes happen.

4. Focused on the scale - sometimes the biggest hurdle to get over is that darn scale, we think for some reason that defines us. Note: it doesn't! Yes the scale is a great tool to keep you on track and focused on a goal but for those of you that live each day allowing the scale to determine your mood and commitment to continue it's going to let you down and failure is on its way in. Let's face it you won't have your 16, 18, 20 yr old body back but who wants that when you can have better, yes it can be done at any age. I can show you how without the scale trying to get back to high school.

Get Refocused - have a weekly date with your scale and tape measure and have a daily date with the  gym and your kitchen. Learn to trust your efforts and commitment that when the end of the week comes the results are going to be great and well earned. something to think about 1/2 pound loss every week for a year = 26 pounds gone or 1 pound a week loss for an entire year = 52 pounds Gone!

Learn what works for you! I know I can help by offering you the support and the food education to meet your individual needs, but you must ask and you must put the work into yourself and learn to LOVE yourself and the new you that you see inside.I can also talk to you about why I don't belong to a gym (is 7 yrs) how I never diet and how I'm fitter and leaner than ever.

 It's worth it, you're worth the planning and the time each day, week, month and this time next year you'll say hello to the NEW Healthier Happier You!


Thank you for reading today. I hope you are inspired to get out your planner and begin before December 26th. I have accountability groups on line to help you with nutrition and exercise to keep you motivated and succeed.

Joy

AKA Joyforfitness
Joyforfitness.com
https://www.facebook.com/JoyBracerofitness 

The Power of Your Words

“Set a guard, O Lord, over my mouth; keep watch over the door of my lips.” (Psalm 141:3)

Have you very been hurt by someone's words? have you ever hurt someone with your words? 

I know the answer for me is yes & yes. it is in our human nature to use our mouth and tongue for powerful & hurtful words and then there times when we turn and something completely beautiful comes out.

My desire for my words and mouth is to use them for the glory of God and through my words people will see His love, encouragement and ultimately His salvation. In James 3:8 it says, But no human being can tame the tongue. It is a restless evil, full of deadly poison. The only way possible to have control over this is to ask God to completely live in and through you and with that we will speak words of love. This is not a magic pill, it does not turn us from our human ways, but it makes us stop and think before we speak the words of hurt, pain and judgement.

I am trying to change the way in which I speak to others in person, in emails and on-line. With technology the chance for miscommunication is elevated and we must watch the way in which we respond to others, one word or symbol out of context and you spend the rest of the day/week trying to mend what you didn't mean. The issue is; we bring these conversations from our "online world" to our real life and we forget that we are human beings full of errors and flaws and human nature. We do not know how to communicate beyond one word or smiling face and our children are failing in making true friendships and building true relationships.

Things that have come across my comments lately have had hurtful intentions from my point of view but on the flip side the words typed or spoken are actually the hurt or guilt the other one is feeling about themselves. It's not always about you or me for that matter, yes you might get the reflection of the hurt, but I'm praying you take a step back and realize the words we all speak most of the time are us saying how we feel and think about ourselves.

So when I'm judged for things like "well you can do that "stuff" because you are just a stay at home mom" in reality they are saying I wish I was a stay at home mom. (has nothing to do with me)

"You need to stop doing what you think is important and talk more about Jesus, He doesn't care about exercise and health" (feeling like they should be more of a witness or be more healthy taking care of their temple)

"you have no idea how exhausted I feel, I have no one to help me but you are naturally motivated to clean your house, workout, cook etc" ( I wish I could be motivated or have a support system)

Lastly my ultimate favorite comment and one that still gets my blood boiling (working on this one still) "well your husband has a good job so you get to do whatever you want and have money to go places and can spend the time baking cupcakes, dinner, mopping your floors etc"  you name it I've been accused of it. This one is a reflection of regret for so many things, I might only have a minor in physiology, but I know these comments are reflections of anger, guilt and most of all one big excuse for making excuses.

I'm sharing my thoughts because I know I have said unkind and hurtful things to others and I in return have heard many targeted to me. I'm asking you to guard your tongue and to reflect on the words you are saying and going to say, ask yourself are these your inward feelings of yourself coming out, are these regrets and judgment you have about yourself? 

Hurtful words last a lifetime and ruin many friendships. I want to encourage you this week to focus on changing the way you speak and comment to others as you watch your life and sphere of influence be stronger and healthier.

Enjoy your week!
Joyforfitness

 

Recipes from the kitchen of JoyforFitness

7 Healthy Family Meals – perfect for dinner and leftover lunches to keep you on track of your fitness and health goals.  

Chili – servings 4-6

1 lbs ground beef – or ground chicken (or 1 can of black beans)

½ onion

½ green pepper

3 garlic cloves

12 oz tomato puree – diced (I’m not a tomato fan)

2 cans kidney beans un-drained

1 tsp oregano

1 tbsp. Chili power

Salt to taste 

Add spice (hot sauce, cayenne pepper) optional

Brown beef/ ground chicken with onion, pepper and garlic – add spices and tomatoes and beans bring to a boil and simmer on low for 25 minutes  (if you choose to omit beef/chicken follow the steps but add the beans all at one time after cooking the onions and peppers)

Enjoy alone or add a fresh salad

Lentil Soup (bikini boot camp) serves 4 (double to freeze)

2 zucchini diced

2 carrots diced

½ onion diced

1 cup dried lentils

Salt and pepper 

Place vegetables and lentils in a stock pot and cover with 5 cups of water –(you can use ½ water and ½ vegetable or chicken broth)

Bring to a boil then simmer for 1 hr. if it becomes too thick add more water

Season to taste and if you choose to blend for a smoother consistency place in blender for a few second then put back in the pot.

Chicken / Chick Pea Yellow Curry (brown jasmine rice) serves 4-6

3-4 Chicken breast (cut chicken into thin strips) (optional – if you omit chicken add 2 cans of chick peas)

1 can chick peas drained

2 potatoes cut into pieces

4 carrots cut into pieces

1 small onion julienne cut

4 oz. tomato paste

3 tbsp. yellow curry power

2 cans coconut milk

1 tsp (cayenne pepper) if you want some spice

Salt and pepper to taste 

In a large skillet add 2 tsp grapeseed oil brown the chicken with salt and pepper – add onions for 2-3 minutes add tomato paste, carrots, potatoes, curry, stir add coconut milk stir cover and simmer for 35 minutes or until veggies are soft then add chick peas and stir cover for 5 more minutes.

This serves my family of 5 with leftovers to take to work

Serve with Brown Jasmine rice or whole grain Couscous

Enchiladas serves 4-6

3-4 Chicken breast

8 oz. Mexican blend cheese

24 oz. Enchilada sauce – No preservatives (read labels) *new recipe for sauce on last page

1 can Black beans

12 whole wheat tortillas

Optional toppings – avocado, sour cream, romaine lettuce or spinach, tomatoes

Season with salt a large pot of water and bring to a simmer, add chicken and cover and simmer 8-10 minutes set aside to cool for a minute or 2 and shred with 2 forks place in skillet with sauce and black beans mix and cook on med low for 5 minutes – assemble on whole wheat tortillas with cheese and roll – add sauce and cheese over the top and place in oven until heated and cheese on top in melted. 

Mahi w/ red rice and veggies (rice serves 6)

1 Mahi fillet per person (cut into chunks)

2 tsp grapeseed oil

Sauté Veggies (carrots, cauliflower, broccoli, strong beans etc. anything you have on hand)

Red Rice (clean eating Magazine)

1 ¾ cups of chicken broth low sodium (read labels)

 2/3 jar/can/fresh chopped tomatoes

½ white onion cut into 4-6 chunks

½ tsp. Sea salt

1 cup long grain brown rice rinsed

1 small carrot peeled and diced

¼ cup frozen or fresh peas 

Start with sauteing veggies (as they cook prepare the rice) use the same pan to sear the Mahi 10 minutes until rice is done.  THEN

In Blender combine broth, tomatoes, onion, garlic and salt – puree

Transfer mixture to a medium sauce pan, add rice and bring to a boil, reduce to a simmer and cover to 40 minutes.

Salt and pepper Mahi fillets and pan sear 3-4 min on each side or until cooked to your liking.

Chicken Sweet potato Hash (clean eating magazine) serves 4

3-4 chicken breasts

2 tsp. Grapeseed oil

1 ¼ lbs sweet potatoes (approx 4) peeled and diced

1 cup thinly sliced red onion

1/2 tsp. smoke paprika, plus additional for garnish

½ tsp. ground Cumin

¼ tsp. sea salt

¼ up finely chopped cilantro

***Optional 4 eggs poached for top

Season with salt a large pot of water and bring to a simmer, add chicken and cover and simmer 8-10 minutes set aside and shred with 2 forks. Next in a large non stick skillet heat oil on med, add potatoes and onion sauté until potato are tender 15 minutes. Gently fold shredded chicken into potato mixtures until mixture is browned5-10 minutes stir in paprika, cumin, salt and cilantro. Top with poached egg. Or serve with Quinoa

Teriyaki Stir Fry (chicken optional) (clean eating Magazine w/ my alterations) serves 6

1 tbsp grapeseed oil

1 lbs chicken breast (optional) cut into 1 ½ in pieces

1 tsp sesame oil

1 red bell pepper seeded and chopped

4 cups broccoli florets

1 cup shredded carrots

2 scallions thinly sliced

*Optional Chili pepper thinly sliced 

Teriyaki sauce – if you choose to make your own its worth it if not Read you labels no MSG or preservatives ( I found Veri Veri brand in BJ's)

½ c. unsweetened pineapple juice

½ c. reduced sodium chicken broth

¼ c. mirin rice cooking wine (eden foods) if not look for Rice Wine

3 tbsp. reduced sodium soy sauce

2 tbsp. raw honey

2 tbsp. tapioca starch

1 tbsp. minded fresh ginger

2 minced garlic cloves 

Add all ingredients and whisk until honey is dissolved (set aside)

In a large skillet on high heat add 1 tsp. oil to coat pan. Add chicken and sesame oil stir fry until brown  3 minutes transfer to bowl

Keep skillet on high and add 1 tsp. oil add bell pepper, broccoli stir fry 1 minute. Return everything to skillet including and juice and add teriyaki sauce bring to a boil and reduce heat until chicken is cooked, vegetables are tenders and sauce has thickened slightly sprinkle with scallions and chili if using.

Serve with brown rice noodles or brown Jasmine rice. 

Curry Dressing (makes 1 cup) (bikini Bootcamp)

Use as dressing or marinade

3 tablespoons low-sodium soy sauce

1 tablespoon balsamic vinegar

½ c. extra virgin olive oil

1 teaspoon curry power

2 tablespoons honey

Combine in blender – add 1 tablespoon water blend till smooth or place in jar and shake 

Ginger – Sesame (makes 1 cup) (bikini Bootcamp)

Use as dressing or marinade

½ c. extra virgin olive oil

½ c. balsamic vinegar

2 tablespoons low-sodium soy sauce

2 cloves garlic – chopped

2 tablespoons honey or brown sugar

2 tablespoons peeled and minced garlic

1 teaspoon toasted sesame oil

Combine all in blender – add 2 tablespoons water and blend till smooth 

Ingredients for the Enchilada Sauce *I have not tried this one yet lifeofthefarmerswife.com

• 29 oz. Can of Tomato Sauce (can use canned tomatoes or crushed tomatoes as well)
• 5 Tablespoons of 100% Extra Virgin Olive Oil
• 3 Cloves of Crushed Garlic
• 1/2 Cup of Fresh Cilantro (No stems)
• 1/2 of a Sweet Yellow Onion
• 1/2 of a Red Bell Pepper (not pictured above)
• 1/2 Can of Rotel (with the juice)
• 1/2 Teaspoon of Ground Pepper
• 1/2 Teaspoon of each Mrs. Dash’s “Table Blend”, ”Southwest Chipotle”, ”Chili Lime” (can be replaced with other similar seasonings)
• 100% Whole Wheat Flour (optional to add when simmering sauce if it needs to be thickened)

In a blender, combine all ingredients of the sauce and blend them. Once it is blended smooth, pour the sauce in a pan and cook it on low and let it simmer for about 15 minutes. This can be made ahead of time and refrigerated for 2 meals. 

Budget Tip: Look for Chicken, fish or beef that is on sale and freeze in family portion size, buy vegetables that are in season and local, use this menu for 2 weeks it will save you money on the “extra” ingredients and will take the temptation of eating out and the questions of “what’s for dinner” away.  Leftovers for lunch save time, money and health. Enjoy! 

Health Tip: Food is still food clean, organic, fresh, homemade – if portion size is hard to control head to the store and buy smaller dinner plates, it’s about portion control and save seconds for lunch tomorrow. Swap all drinks for water or unsweetened iced tea. 

These Recipes are from the Kitchen of JoyforFitness 2013

 (I create and use several ideas and recipes from books, meal programs and magazines, some are original and I’ve given credit to those that I’ve found from other sources.) 

If you have any suggestions or revisions to these above please send them my way. Bracerojoy@hotmail.com or @joyforfitness on Facebook

What's your Motivation?

Hello, thank you for stopping by today. I hope you find something to make you laugh, be inspired and take action today. 

There is a huge phrase out right now "what's your excuse?" well I'm sure no matter where you live, work or play you've heard just as many excuses as I have. I'm going to just spend a moment in my area of focus; health, wellness, stay at home mom and fitness. 

I'm starting my day like most everyday coffee, devotions, blogging all in my pj's. Yes to some this is a "comfortable" life I live, but once that door opens to my children's bedrooms it's a non-stop busy day. In which I could stop and make 1,000 excuses as to why I can't workout, cook healthy or even get dressed by the time my husband comes home from his 10 hour work day. BUT I don't. 

I fill every day with: love,laughter,homeschooling,children's activities, exercise, house-hold chores, occasional crying, cooking, and my own hobby fitness coaching.

I see my children and my husband as my inspiration and motivation to be everything I possibly can. I choose to stay home and teach my children because I love learning and I want them to love learning in their own areas. I want to see their faces light up when they read a book. I want to yes, cook them 3 meals a day plus as may snacks as they ask for; that alone is a full time job. (Some say "well IF I stayed home I could cook healthy too") I have many working friends that go above and beyond healthy cooking for their families and I applaud them. So stop the "stay at home excuse" 

I also get the I'm too busy to workout - another phrase I do love is "stop the glorification of busy" we choose to be busy; no one is demanding we sign our children or ourselves up for everything under the sun. I think we feel we will be left out if we stay home at night, or even one night a week. Ask your family, I'm sure they'd choose a night home over always on the go. Give yourself a break to breath and a moment to care for you…relax. 

Another excuse I get quit often is "well it's not in the budget" if you live in the same world as me our budgets are what we make of them. We have the right to choose what we use our money for: food, entertainment, travel, clothes etc. We have that right, if we are working hard for our paychecks each and every week that is our right to choose where we spend our money, but please don't say "I'd love to BUT! It’s not in my budget." Just say it's not a priority to me to eat better (it’s cheaper to cook and eat at home) exercise (running in your neighborhood is FREE) planning family fun nights (the beach, local park, mountains, your backyard it’s all FREE) 

Start looking at your family as motivation and inspiration to be a better you. Choose to start making changes that focus on healthier options, healthier activities, and start using healthier quotes. Forget the excuses because just like everything else in life you begin the actually believe they are real. GET OVER THEM and move forward! 

Life is worth living now - go enjoy your family and the freedoms we have.  

Joy 
Joyforfitness.com

 MY FAMILY MY INSPIRATION