CELEBRATING EMERALD RANK!!

💚💚💚Today I Celebrated becoming an Emerald Beachbody Coach. Basically that means my business is growing and I'm building my team!! So tonight I celebrated with a new "Team Freedom Fit" tank top while working out to Chisel Power!! Thank you to my team of amazing men and women. You motivate me every day and I love being your coach and being there for you. To great Health and Fitness!! "FIGHT FOR YOUR BODY'S FREEDOM!!" 🏋💪

Discovering my Level of Endurance - Kuwait 2015

This was the start of my health and fitness journey in 2015 in Kuwait. I lost 32 pounds while I was there. I did a half marathon and a duathlon. I was the oldest female in the event and the only one in my 40 and over age group. I also did many 5ks and a 24 hour run, walk, ruck over New Years completing 38 miles. I was averaging 27,000 steps a day!!

This is when I built up so much confidence in myself. I discoverd that I had way more strength and endurance then I ever believed I could have. I maxed out my physical fitness test with a 318 (300 be being the highest) so I was on the extended scale. I felt amazing after all these achievements. I am 48 (turning 49 in a few weeks) and I don't let my age be an excuse anymore. That held me back for so long and I was so afraid of injury. But now that I'm so much stronger I feel like Wonder Woman!! LOL

I have fallen in love with health and fitness. What is your story?

My Life. My Goals. One Day at a Time!

🏋 There are days that I really have to push myself to get through a workout. Today I kept hitting the snooze button. But as I was laying there in bed I started to feel guilty. I should be up reading. I set this goal at the beginning of the year to get up at 5 a.m. Do at least 30 minutes of personal delopment in and then do my workout.

So as I was laying there I reminded myself of this. Then I thought about how good and energized I always feel after a workout. On the days I don't get up and get my workout in I always wish I had because I don't have near the energy as I do on days I work out. Also I just feel so accomplished and good about myself when I get a good workout in. I can go to work and share with others what I did that morning and it brings a smile to my face just knowing that I pushed myself to another level.

I have to remind myself this is all about "ME". Goals I set for myself. I'm seeing so much progress and I want to continue that.

🎯FOOD FOR THOUGHT: On those days that you are struggling really think about why you are doing this. Think about how you feel on the days you don't do what you promised yourself you would. Isn't it a much better feeling to know you have given it your all and and you have no regrets!!

Going After my Goals!!

My Sunday ! I'm studying for the Army Master Fitness Trainer Course. Bed head and all! Keeping pumped up with a little Shakeology. What are your goals? Are you doing anything today to reach them?
 

This is a goal that I have actually had on my bucket list for years! I didn't join the Army until I was 40-years-old. I have always done my best physically to keep up with the younger officers.

At one point I was hurt with a knee injury after my first deployment and I took a big step back in my physical fitness. I slowly recovered. Then I started to get back to the level that I wanted, but I always aspired to be more physically fit.
 

Then life happened. A life changing event took place in my unit as I was preparing to take command. I went through some depressing and put on 30 pounds and we deployed. My first five months in Afghanistan was one of the biggest challenges I have faced in my life. Then we re-missioned to Kuwait.
 

It was in Kuwait that I realized I had to focus on me physically and get myself right. I pushed myself hard like I had never done before. I lost 32 pounds, I ran a half marathon (which I had never done before), I did a duathlon (5k run 5k bike 5k run) and I averaged 23,000 steps a day on my fitbit. I was feeling amazing. I scored a 300 (actually 318 on the extended scale) and at that point knew that fitness was going to become a focal point for the rest of my life.
 

Since then I have become more and more physically fit. I'm feeling Amazing and Alive. I have started health and nutrition coaching and just want to be there to help people and share my story.
 

Food For Thought: When I decided to join the Army at age 40 I couldn't do one push-up!! Now I can do 40 or more and still keep proper form. It's amazing what you can do when you set your mind to it!!

Do You Know What's on Your Food Labels?

Happy Saturday Monring!! I hope you have a fun weekend planned.

Are you starting to feel a change? Have you been meal prepping and getting your workouts in or are you still feeling the slug from the holiday's? If so it's time to clean out your refrigerator this weekend and get out shopping and

prepare for this next weeks meal plan.

When you go to the grocery story all of your fresh, whole foods are generally along the outside walls. Shop within this are as much as possible. However, when you do shop the isles be aware of food labels. Some of the things to watch for and compare are sodium count, sugar, protein (the more the better). There can often be a huge difference in brands for sugar and sodium count. You really want to cut that down as much as possbile for weight loss.

I have attached a chart that will help to answer a lot of your questions. Check it out!

Remember Even though it's the weekend, it doesn't mean your goals are put on hold! This isn't just a M-F plan. It has to include the weekend if you eant to see resutls. Make it a cheat meal not a cheat day!

Food For Thought: Don't let set-backs set you back!

Go out and make it a GREAT DAY!! It's your choice.

Coach Jo

TGIF!! Do You Have a Weekend Plan?

💪🏋 Good morning! TGIF!! That acronmyn has so many meanings. I'm thinking Thank Goodness It's Friday!! I had a really long week at work and I'm ready for a long weekend!! Another is #flexfriday The Grind Includes Friday! How about sharing those flex photos after your workout today. I'm continuing on with The Master's Chisel This morning and then also getting together with a new person I'm coaching tonight and doing a round of 21 Day Fix.

Looking forward to the weekend, what is your plan? Weekends, and especially long weekends like this...I have a four-day weekend 😊 Can be a real challenge for me. Remember that a cheat meal doesn't mean a cheat day. I often over eat on my days off. I want to go to the refrigerator and snack or it's a lot easier not to stick to my plan when I don't have a packed lunch to eat. So just think about your nutrtion as you go forward with the weekend and take the needed steps to not over eat.

🎯The big thing is being aware and commited to this health and fitness journey that you are on!!

Make it a Great Friday!!

BALANCE & GOALS

BALANCE & GOALS

These are two key things that I'm working on in 2017!!

🎯 One of my goals for a long time has been to attend the Army Master Fitness Trainer Course. I'm finally there!! I'm doing it!! However, this requires some Balance with everything else that I have going on in my life.

I have to prioritize my time and block it out. This morning I worked on my coaching business. Now it's time for a workout and then on to studying for the afternoon. Nothing comes easy in life. You have to discover what is your "Why" and your goals that will help you to achieve that Why. Some times it takes sacrafice. This is a four day weekend for me and instead of out riding my mortorcycle or jeeping I have a laser focus on thie things I want to accomplish. I have some "me time" planned for tomorrow afterrnoon because we all do need some time to unwind and relax, but then on Sunday I will be getting back after my goals.

What is your "Why"?
What are you doing to get there?
What are you sacraficing?

Sacrafice isn't a bad thing, but in the end when you achieve your goals you will feel amazing and it will all be worth it!! All I can tell you is the past couple months since I have become focused on my "Why" and what it is that I want in life I feel so ALIVE!! I know where I'm at and where I'm going. Yes there have been some hurdles along the way. But now they seem more like little speed bumps instead of a big hurdle, because I know that I have so much positive going on in my life and it is going to take a lot more than that to bring me down.

Take a few minutes today and think about your life. Do you feel ALIVE? Do you feel like you can achieve anything? I hope so!! If not what do you need to change in your life. It may be just a couple little things you need to focus on. Think about it!!

Comment and share your WHY and how you are getting there and how it is changing your life!!

Make it a great day!! It's your choice.
~Coach Jo