Journal 6-Challenges & Solutions

Journal 6-Challenges & Solutions

So you have listed your goals, motivations, diet, and fitness plan, then everything should be set, right?

Possibly, in a perfect world everything is set, but in the real world there are going to be challenges.  Foreseeing and preparing for challenges will enable you to increase your success with your fitness plan.

Challenges & Solutions Sample

Social Events

Challenge

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Solution

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Tempting Foods

Challenge

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Solution

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Lack Motivation to Work Out

Challenge

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Solution

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My Challenges & Solution Journal Entry

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Challenge

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Solution

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Challenge

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Solution

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Challenge

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Solution

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This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 12 years and Kundalini for 4 years and is certified in Reiki Healing.  She looks forward to sharing her personal fitness techniques to help others with their own fitness goals.

Journal 5-My Fitness Plan

Journal 5-My Fitness Plan

Fitness is crucial for good health, weight maintenance and energy.  So sticking to your fitness plan is important; though not always easy to do.

Below you will find a guide to creating a fitness plan that you can maintain all year long.

When creating your fitness plan make sure to consider the following:

·      Fun Factor

To stick to any fitness plan you have to enjoy it; choose workouts you love or really like.

·      Time

Avoid scheduling a 1-hour routine when realistically you only have 30 minutes in your schedule to work out.

·      Variation

Vary your workout, music, clothes this will keep your work exciting and fun.

·      When

Define when you are going to workout a week in advance this helps with sticking with your workouts, add it to your schedule; keep the appointment.

·      Where

Location is very important; you need the right place to workout with the least amount of distractions.

·      What

Define your workouts a week to a month in advance; having a plan usually increases results.

Sample Fitness Plan

Cardio

20 Minutes daily before I get into work since I like walking outdoors.  If it gets cold I will use the treadmill in the gym.

Resistance

20 minutes 2 times a week at with my favorite videotape at 6:00pm after work on Tuesday and Thursday.

Stretch

60 Minutes Yoga practice on Sunday at the gym with my favorite teacher.

Now it is time to create your own Fitness Plan Journal Entry

Cardio

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Resistance

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Stretch

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Before starting any fitness plan it is important to consult with a medical doctor.

Next Blog: Journal Entry 6-My Fitness Challenges & Solutions

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 12 years and Kundalini for 4 years and is certified in Reiki Healing.  She looks forward to sharing her personal fitness techniques to help others with their own fitness goals.

Journal 4-My Diet Plan

Journal 4-My Diet Plan

The next part of this journal series is My Diet Plan.  In this journal you will create a list of foods that will be part of your diet.  You will also choose designated cheat day(s) for foods you can enjoy 1-3 times a week.

Sample Food List

·      Remember when creating your own food list; choose foods and serving sizes that are in accordance with you dietary needs.

·      Use your food list when creating your weekly meal plan or for grocery shopping

Protein

·      Beans 1 cup

·      Chicken 4oz

·      Eggs 1

·      Fish 4oz

·      Red Meat 4oz

Carbohydrates

·      Potatoes ½ cup cubed

·      Brown Rice ½

·      Whole Wheat Bread 1 slice

Vegetables

·      Spinach 1 cup

·      Lettuce 1 cup chopped

·      Tomatoes 1 cup chopped

·      Cucumbers 1 cup chopped

·      Carrot 1 cup chopped

·      Broccoli 1 cup chopped

Fruits

·      Apple 1pc

·      Orange 1pc

·      Banana 1pc

·      Pineapple 1pc

·      Strawberries 1pc

Fat

·      Olive Oil 1 tsp.

·      Sesame Oil 1 tsp.

·      Canola Oil 1 tsp

·      Nuts ¼ cup

·      Seeds ¼ cup

Calcium

·      Milk

·      Soymilk

Designated Cheat Day

·      Friday-Portioned Chinese Food

·      Saturday-Portioned Ice Cream

Tips

·      Choose natural foods; devoid of chemicals and preservatives

·      Eat Organic

·      Stick to portions

·      Select healthy preparations

·      Select Healthy Foods

Avoid

·      Processed Foods

·      Fried Foods

·      Fatty Foods

Now it is time to create your own My Diet Journal Entry

My Diet Journal Entry

Protein

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Carbohydrates

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Vegetables

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Fat

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Calcium

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Designated Cheat Days

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Next Blog: Journal 5-My Fitness Plan

Before starting a diet plan it is important to consult with a medical doctor.

Writers Note:  This article is meant as a organization and motivational article for managing  your diet it is not a diet plan.

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 12 years and Kundalini for 4 years and is certified in Reiki Healing.  She looks forward to sharing her personal fitness techniques to help others with their own fitness goals

Journal 3-My Motivation

Journal 3-My Motivation

To be successful at any goal, it is important to know what motivates you.  It is also important to review your motivation regularly to stay focused when focusing becomes a challenge.

Below are some common motivations for starting a fitness program.

Common Motivations

1- Lose Weight

2- Become Toned

3- Fit Into My Old Clothes

4- Build Stamina

5- Improve My Health

Journal 3-My Motivations

1-

2-

3-

4-

5-


Next Blog- Journal 4-My Diet Plan

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has ppalso practiced Hatha Yoga for 12 years and Kundalini for 4 years and is certified in Reiki Healing.  She looks forward to sharing her personal fitness techniques to help others with their own fitness goals


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Journal 2- My Fitness Goals

Setting goals is very important for your fitness plan; it allows you to be focused and it also adds a level of excitement to your workouts, which helps you stay motivated.  Below is a sample My Fitness Goals journal entry.

Journal 2- My Fitness Goals

My Fitness Goal(s)

To lose 10 Pounds by January 31st, 2012. *

Action Plan

1.    Follow a portion based diet plan

2.    Walk 20 Minutes Daily

3.    Weight Train 2x a Week

Tips For Setting Goals

1. Set simple Goals and build

2. Create an achievable Action Plan

3. Set a Time Line for your goals

* 1-2 pounds a week of weight loss is considered a healthy amount to lose weekly.

Now it is time to create your own Fitness Goals journal entry.

My Fitness Goal(s)

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Action Plan

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Next Blog:  Journal 3-My Fitness Motivation

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 12 years and Kundalini for 4 years and is certified in Reiki Healing.  She looks forward to sharing her personal fitness techniques to help others with their own fitness goals.