Who is ready to have a kickass week!? 🙋♀️
My weekend was fun but also productive af to set me (& my mom) up for success this week
We have our meals prepped and a workout plan written out (& posted where we can see it) for the week 👍💪
"Although goals are important, having a plan of action is vital to the success of those goals. Having a goal with no plan of action is like wanting to travel to a new destination with no map"
What steps are you taking to set yourself up for success?
Meal prep for the week... Meat balls with parmesan, parsley, almond flour, garlic & onion powder and salt & pepper. Then brussels sprouts with olive oil, lemon juice, dill and Parmesan!! This weeks meals are going to kick ass!! #keto#haveaplan#fighthunger#motivation
You guys. I think most of you know but in case you don’t track my life play by play, back in July I tore my ACL. And decided to not get the surgery but to first try PT and get back to working out and see how it heals. I also did 1-2 months of holistic stuff thanks to a random lady from some blog I found…I put weird pills under my tongue 4 times a day yada yada yada. Normal. Fast forward to tonight. I ran 4 miles. 4 FREAKING MILES YOU GUYS! It’s a miracle. I only felt pain 2 times the whole run and it was minor and I have bad knees anyways so that pain is sort of my norm. This whole journey is so symbolic to me. It was devastating in the beginning as I was in a tennis league and tennis GIVES ME LIFE. (PSA // you can’t play tennis with a freshly torn ACL.) That was taken away. I couldn’t work out for almost 3 months after the injury. I STILL HAVE BABY WEIGHT TO LOSE (ZOEY IS 3 FOR CRYING OUT LOUD) - ANY MOMS OUT THERE TESTIFY?! Working out, also, for those of you who may not know makes people nicer. More level headed. Less stressed. It’s just good for every single part of your life - physical, emotional, spiritual. I decided to not get down. I went to PT IN THE MIDDLE OF MY WORK DAYS. Yeah that was convenient. I stretched. I slowly started my beach body on demand workouts at home (yes that’s the name of the program and no I don’t have a beach body but I swear by those workouts). And I started running again which I haven’t done in years actually. As I was running tonight I was amazed at what time, patience, healing, perseverance and prayer can do. I was thanking God the whole time. I am not sure what the future is for this fun knee injury. But, right now, I am grateful. And I am reminded of how much I miss running. And how great it makes me feel. If you are out there and you are experiencing any sort of injury - physical, emotional, spiritual. You can and will be okay. Maybe in a month, maybe in a year. But, if you have a plan, do the work, pray the prayers and stay the course I believe healing will come. AMEN! #longinsta#sundayvibes#haveaplan#staythecourse#justdoit#motivationnation#rundontwalk
Yeah...um looks like somebody picked the wrong house. Working scenarios at home is a great way to work your plan. And then be able to keep going when your plan goes to shit! If you don’t have to leave your safe room, don’t! Know where your areas of cover are, practice mock calling 911 and communicating with your spouse/other! No way I’m going to try and “clear my house” alone. Now if you must get to loved ones or kids, fine. But train it!! The ultimate is to call 911, arm up, get some good cover/concealment and get as much advantage as you can. But training in your actual home for home invasion is key. #scenariobasedtraining#glock19#utmmunitions#homeinvasiontraining#coverandconcealment#trainlikeyoufight#haveaplan#haveaplanb
It’s meal prep Sunday! 🙌🏼 🌯
This week for lunches I prepped healthy chicken burrito bowls without rice but loaded with veggies. ALL of my meals are prepped!! Literally everything I’ll eat for the next 5 days is ready to go. That makes me so happy & it leaves no room for error on my end. I know how I get during the week—super tired & never wanting to cook. Anyone else? So I spend a few hours on Sunday (today I did it in two separate one hour pockets of time scheduled around my plans).
This past week was full of exciting #NSV so I’ll try to share those tomorrow! Happy meal prepping ☺️
If you are waiting for Monday Motivation you are losing the battle. Sundays is when you prepare and make the game plan for the week. I have been on the floor, close to six feet under actually, and now as I build a solid business for my family I am humbled. Patience is vital and being humble is the key...I am proud of all the hustlers.
What are your thoughts on rest days? I’ve been following a meal plan for the past few weeks and haven’t dropped a single pound. Do you think my body is rebelling against doing a workout for every single one of the past 28 days? I haven’t done my workout yet today and just wondering if I should take a rest day, or just looking for an excuse. 😂
Planning isn't half the battle: it is the battle!! There are times when I think back to several years ago when I left my meals up to chance. With teaching, it was often frozen meals for lunch, convenience snacks and whatever I could think of for breakfast and dinner which often meant I was not eating that healthy, even though I thought I was at the time.
Snacks and meals all prepped and made for the second week of going through the new 80 Day Obsession program and my running for the upcoming summer races. It's been so exhilarating to have a plan and know that it's not about the scale, but becoming the best version of myself.
Meal prepping ✔️
• Chinese chicken, broccoli and brown rice
• Grilled chicken, whole wheat pasta and broccoli • Fixate Turkey Sloppy Joe’s • Fixate Apple-Banana muffins
• Mexican Chicken Chili
• hard boiled eggs 🥚 • Spaghetti Squash with Fixate Meatballs (not pictured, still cooking)
Getting ready for another great week! Have to travel Thursday and Friday for a Dental Convention but I’m bringing my Shakeology and I am bringing my workout gear...already checked out the hotel’s gym. One of my coworkers is also going to join me she said in the gym 💦💪🏻 Yay! My boss is taking us out to a really nice restaurant....checked out the menu and I have an idea of what to order already.🤞#mealprepsunday#haveaplan#week2#80dayobsession#igotthis#fitmom#fitfam#fixate
Having a plan is crucial. I’m one of those that sometimes just “wing it” and then seem kinda lost but it’s because I’m not clear of where I wanted to be in the first place! I’ve made a plan to be more organized this year. I’m being clear on my goals and writing them down and even setting reminders for myself to get things done. It’s so easy to just binge watch Netflix and let the whole day be lost. Na-ah. No more! I know where I am going, and I’m not afraid to ask for directions. 😉
Almost gym time. I had to give my breakfast enough time to digest before hitting the gym. Working out after eating feels like death for me. Gave me time to think about what I wanted to do today. #gymtime#workout#haveaplan
In as much as a to-do-list acts as a guiding light for each day and helps you overcome the feelings of being overwhelmed
There’s also the need to have a not to-do-list of certain habits and activities you need to eliminate in order to achieve more than half if not all your tasks for the week.
Reflect on habits that slow you down, time wasters or behaviors that hinder you from being productive.
Then make a a decision to stay committed to habits that will help you stay on track to achieve you goals.
I learnt this from one of mentors books “Uplift Your Productivity “ by @mofoluwaso_ilevbare. You should get a copy if you want to manage your time effectively and stay productive always.
Cheers to a productive week
How many of you guys have been going to gym but haven’t seen any results??🙋🏽♂️ Well you see that used to me a couple of years ago I would lift weights everyday and still look the same. To be honest did I have any idea what I was doing NO.... 👎🏼 But hey I was there everyday no excuses right.....🙅🏽♂️ Now if it wasn’t after I made this 5 changes in my lifestyle and fitness that really really made a difference in gains!😧 ▶️ Tip number 1. Consistency is key 🔑 consistency is key 🔑 stay true to yourself and get your butt in the gym!!!🏋🏽♂️
▶️ Tip number 2. Focus 🧠🕵🏽♂️ go in the gym and get things done give yourself a time limit for your cardio and workout..🚴🏽♂️
▶️ Tip number 3. Get a diet going...🥗 now I’m not saying diet your entire life to get in shape. Noooo I always tell everyone and my clients this is a lifestyle you can fit bad food in your diet regimen however you just have to know when too..😂👀
▶️ Tip number 4. Verity wait what???🤔 yes change your workouts... I change my workout split every month. Why you might ask well your mind and muscles get used to the same movements, sets, and reps soooo their not going to try as hard anymore....✅ ▶️Tip number 5. Have a plan!!!!🗒 How many times do you go to the gym and have no idea what to do???? Your jumping form one place to another! Have a workout split and plan so you know what your targeting that day and what muscle groups.🥊 Now if you guys are looking into getting some more tips my DM’s are always open!!📲 And if your ready to take it to another level email, snap me, and Dm me hire me as your trainer for affordable workouts and meals done by your boiiiiii💯💪🏽🙋🏽♂️ #howtogetfasterresults#top5fitnesstips#shreddingsaga#consistency#verity#haveaplan#focus
Workout - 80 Day Obsession - Day 4 - AAA
Workout Streak - Day 28
Today’s Thought - I was listening to “The Happiness Project” today and it reminded me of one of the reasons I love to run and workout... it’s because I can. I’m lucky to be healthy and have the opportunity to work out, I don’t ever want to take that for granted. I rounded out my day with platelet donation @americanredcross 💪
Some people will find all EXCUSES when they travel especially when it comes to finding healthy meals. I have ZERO time for EXCUSES. So I make sure I prep my meals before I hit the road. EMBRACE THE MINDSET THAT EXCUSES DON'T GET RESULTS #BOOOM 80/20 Rule@garth.gordon @garrisongarden @aydon #preperationiskey#noexcusess#haveaplan#makeithappen