So here we are at week 4 of summer. Hopefully, you are moving several times a week, drinking water, loving yourself, being grateful and trying to say NO to sweets. One step at a time.

I always say that it is the small choices that make the big difference. It is not about a quick fix. It is about a healthy lifestyle for the long run. Just keep trying each week to make changes in your life for the good.

Your body, and mind, WILL thank you!

I am going to keep putting so much emphasis on the mind, because I strongly believe no matter what else we do, if our mind is not healthy and in a good place, we will never feel our best. We have to take care of our mind, body and soul.

WEEK 4

MIND

A big word for this week is BELIEVE. You have to believe in yourself to move forward. Believe that you CAN do it. Believe that YOU are capable. Believe that no matter how hard it gets, you will keep going and keep moving forward. It doesn’t matter how fast you go, JUST KEEP on moving.

Start surrounding yourself with positive messages. Find a positive, encouraging book or devotion to read daily. Surround yourself with positive people. If someone is bringing you down, just find some boundaries, or try to encourage them. Maybe they want to turn around as well. Speak more positive and you will be surprised how those around you might change. To be and feel your  best, you need to have positive and encouraging people around you. Find them.

Watch positive shows or motivational speakers. Listen to uplifting and encouraging podcasts or programs. Listening to good, encouraging words does wonders for your belief. I read and/or listen to an encouraging source every morning. It does amazing things for how your mind feels.

My book recommendation for this week is Brene’ Brown’s, The Gifts of Imperfection,”Let go of who you think you should be, and embrace who you are.”

BODY

We are working out at least 4-5 days each week from now on. If something happens and you don’t get this much in, you just get right back on the next week. This is life. Things happen. It is ok. Just keep going.

You should do at least 2 days of strength training and 3 days of cardio.  This week, make 1 or 2 of your cardio days an interval training workout. I LOVE interval training.

Interval training is a great option for a change of pace, to replace the monotony of cardio or to get past that plateau.

This is a great graphic that shows alternating 1 minute of a higher intensity walk or jog, with 2 minute brisk walks. ALWAYS warm-up and cool down.

A few important reminders when strength training:

• Always skip a day between workouts. You don’t want to work the same muscles on back to back days.
• Slow and controlled movements.
• Don’t lock out your joints.
• Always keep your knees slightly bent.
• Always keep your abdominal muscle engaged and active to support your back.
• You should start by working toward 12-15 reps with each exercise, and the last few reps should be challenging.
• Try to do 1-3 sets of each exercise. Listen to your body.
• Do not work through pain. Pain is your body telling you something. Listen, and find out what is going on.

SUMMARY OF IMPORTANT POINTS THIS WEEK

• Surround yourself with POSITIVE energy and BELIEVE in yourself
• 2-3 days of cardio and/or interval training activity this week
• 2 days of strength training this week

 REMINDERS 

• Eat every few hours. Do not skip any meals.
• Drink plenty of water each day.
• Pay attention to and limit your sugar intake.
• Practice your daily routine to start each day so that you are in a good mindset.
• Practice gratitude daily.
• Schedule a physical.

EXTRAS

It is up to you how much you want to get out of this accountability group. If you want more than just this email, please fill out the Accountability Form I sent last week. The more I know, the more I can help you. If you actually tell someone your goals, the better you will do.

I would love any feedback , especially how I can help you more.

Enjoy your week, stay positive and get moving!!