We're glad you stopped by our MAC Fit blog today. Look around- you'll find fitness tips, recipes, encouragement, spiritual help, and so much more!

September 4, 2013

Meals on the Go - Just in Time for School!

Autumn will be here soon and with the start of school, sports and even harvest soon - here are some recipes to take on the go. Get your muffin tin out to make these portable meals.

Blueberry Oatmeal Muffins:

Chicken Alfredo


And for some great, super healthy recipes this week - UBER-clean eating :)





If you try one of these recipes, don't forget to let us know how it went. Did the whole family enjoy it? Do you have suggestions on how to improve it? 

August 31, 2013

Healthy Eating Ideas: Taking Advantage of Seasonal Produce

Hello Ladies! I'm so excited to be starting this series of posts on diet and food choices. I've always had a real interest in nutrition - but I don't always follow through. So feel free to ask me, "Christa, did you eat your veggies today?" :)

This time of year is such an easy time of year to eat healthy because we have plentiful access to fresh garden produce! Even if you don't have a garden, your local farmer's markets and grocery stores are piled high with the season's best fruits and vegetables. If you're like me, you can't wait to get your hands on some great garden produce. Then when you get it all home you wonder, "What am I going to do with 12 cucumbers and 52 tomatoes???"

So to get us started, I'm going to share links to a breakfast, lunch and dinner recipe that will help you put all those yummy veggies and fruits to good use.

Let's share successes - and fails.
If you have a great recipe you use that includes fresh produce, please share with us! We'd love to hear what you've tried, what you liked, what worked, and what didn't. Sometimes the "fail" stories are just as valuable as the success stories. For instance, here's a "fail" from me that you can learn from:

I always plant a few rows of green beans in the garden, and they always produce like crazy! Gallons upon gallons of green beans come out of that garden until we don't know what to do with them anymore. I decided that I would freeze them, but didn't want to take the time to prep them like the instructions I found said I should. Bad idea. I ended up with bags of mushy, shriveled green beans that no one would eat. Lesson: Blanche those beans, then flash cool them in an ice water bath!

Your Recipes for the Week

Cereal Sundae

Grilled Zucchini Rolls:

Healthier Pasta Primavera:

May 30, 2013

FIGHTING FAT - Most Common Misconceptions and HOPE to HELP!

I’m frequently being asked the question: “How do I lose my belly fat?” or “How do I flatten my tummy?” The biggest misconception that women have is that they can burn that belly fat away with a million crunches and core training – WRONG.  Sure, core training is going to help create a strong, sleek layer of ab muscles that you will want once the fat has gone, and it will certainly assist us in better overall fitness by giving us better core stability, balance, and posture – but we can’t “spot train” fat away from a particular area, just like we can’t eat it onto a certain area either.  A lot more goes into removing that fat that clings to those hated areas than certain exercises. Remember, we all store it differently – bottoms, underarms, bellies, etc…  but there is HOPE for getting rid of stubborn belly fat for better heart and overall health, as well as more self confidence in our day to day life!


READ BELOW - excerpts from an article that I like to use as a reminder of a few rules of thumb about burning body fat in general, which will help you burn that belly fat in a healthy way. Keep your eyes peeled for a sample “FAT BURNING” workout on the blog coming up soon.

Your MAC Fit trainer,

Reference: http://www.bodybuilding.com/fun/drobson175.htm

Lose Body Fat Now: The Most Effective Methods Explained

Just how much body fat should be lost will depend on one's goals. Let's examine the most effective ways the severely overweight through advanced trainer can lose fat. Read on...


by David Robson May 10, 2006

Losing body fat is not the easiest of propositions; just ask anyone trying to lose that last ten pounds. It often seems the more persistent one is, the harder this stubborn body fat is to lose. Whether it is to get into top shape for a bodybuilding contest or to look good for the beach, fat loss is arguably the biggest incentive to train.

Let us examine the most effective ways the severely overweight through to the advanced trainer can lose unsightly body fat.

The Most Effective Fat Loss Methods

The following methods can be used together, or separately, depending on the goals one has, or the fat loss stage they are at. Guidelines will be given (see what to do and when section).

1. Exercise Moderately With Aerobics & Weights, Gradually Increasing The Intensity As Fat Is Lost ///

When one is severely overweight, it is probably best to start their fat burning phase with low intensity aerobics and weight training, to ensure that the body is not placed under undue stress at this early stage. For the significantly overweight (those over 25 percent body fat in males and 30 percent in females) it is best to work moderately as a way in which to gradually ease into a higher intensity program.

Moderate aerobics are likely to burn a greater amount of body fat if the intensity is kept at around 70 percent of maximum heart rate, and taken beyond the 30-minute mark (with one hour being the eventual goal).

With weight training, high repetitions with moderate weights would work best for an obese client during the initial stages of training. It is important to remember that lower intensity weight training and aerobics should both be done in the same program to maximise results.

Walking is a perfect, low impact aerobic activity for the obese. For weight training, all body parts should be targeted with basic exercises that work larger muscles.

2. Gradually Cut Back On All Bad Fats, While Strategically Cutting Back On Carbohydrates ///

It has been shown that fat intake of the wrong kind will result in increased fat gains. This stands to reason, as the body will typically burn carbohydrate for fuel and use protein for repair. Therefore it makes sense to cut back on bad fat while increasing the good type.

Good fats such as the omega three and six fatty acids will actually have a fat burning effect as they enhance metabolic function (the metabolic rate is an indicator of how the body uses stored energy). Their use as opposed to the saturated bad type (found in meats and hard at room temperature) should be encouraged.

Strategically cutting back on carbohydrates means to eat specific carbs at certain times to achieve a fat-burning effect. Complex carbohydrates will generally maximise the fat burning effect as they stimulate the metabolism without causing the outpouring of insulin, which causes greater fat storage.

These include brown rice, beans, oats and potatoes, and their use is to be encouraged. However, the short-burst simple-sugar carbohydrates are to be avoided during a fat loss phase as they can cause a large insulin spike and resultant fat gains.

They are also concentrated and generally higher in calories. A third type of carbohydrate, fiber, which can be found in high wheat foods and certain fruits and vegetables, is an important one for fat loss as it increases feelings of fullness and pushes fat through the system to be eliminated.

Best times to eat complex carbohydrates for fat loss are at all meals before 6:00pm. Simple carbohydrates can be eaten directly after training, as the body will more readily store them as glycogen, not fat, at this stage. For general health, the recommended intake for fiber is 30 grams per day. For fat loss an additional 10 grams is advised.

3. Mix Up Aerobic Sessions ///

For variety - to eliminate boredom and encourage adherence - it is worthwhile doing a range of aerobic activities. These different activities will also have differing fat burning effects, and these combined may stimulate the metabolism to greater heights, therefore enhancing fat loss on a larger scale.

4. Exercise Aerobically After Weight Training Or First Thing In The Morning ///

One school of thought has it that training aerobically directly after weight training, or first thing in the morning, will stimulate greater gains in fat loss. The idea is that glycogen stores will be depleted at this time and therefore fat will be used directly for fuel. In many cases this strategy has worked. However some feel it is not a valid method. It is worth trying though.

5. HIIT Training ///

HIIT (High Intensity Interval Training) is a form of aerobics designed to strip body fat at a faster rate.

As the name suggests, HIIT requires that one train at a high intensity (near maximal) for a series of intervals, before backing off to a lower work-rate. The interval can last anywhere from 10 to 30 seconds, and the entire session might last only 20 minutes, depending on the stage (both in terms of fat storage and fitness level) one is at.

An example of a HIIT session could be as follows:

Two minutes of walking followed by fast running for 30 seconds, for 20 minutes total.

6. Stagger Food Intake ///

At the smooth or in shape stage (someone at around six percent body fat) it is probably acceptable to stagger food intake to where high calories (1000 or so above normal) can be eaten for two days followed by lower calories for three days.

There are many variations on this practice, but the guiding principal stays the same: after a period of low calories the body will tend to hold onto fat; on this basis it is thought that upping the calories will up the metabolic rate to burn more adipose tissue.

Generally the extra calories will not be stored as fat as long as the high calorie days are limited to a certain period and are promptly followed by the lower calorie days. The higher calorie days are not open invitations to pig out on all manner of forbidden foods, but should be comprised of clean proteins, carbohydrates and fats.

This strategy is best practiced when aiming to lose that remaining five to ten pounds of fat and when one is in reasonably good shape to begin with. If one is overweight, the higher calorie days could exacerbate their current condition due to the more sluggish metabolic rate they may have.

A greater degree of excess fat would probably require consistency in terms of low fat, low calorie eating.

7. Drink At Least One Gallon Of Water Per Day ///

In most of the weight loss success stories I have read, one common theme emerges: a higher then normal water intake is crucial for fat loss. Water intake is important for fat metabolism as it helps the liver to perform the function of fat conversion for energy purposes.

Unfortunately the liver also has to work on behalf of the kidneys (if the kidneys are water deprived), therefore lowering total liver productivity, which has deleterious consequences for the fat conversion process. Therefore drinking enough water is an important step toward fat reduction. Drink at least a gallon of water per day, more if obese and/or living in a hot climate.

8. Weight Training ///

Weight training is a perfect activity for fat loss. Although it doesn't directly burn a greater number of fat stores than does aerobics, weights will build muscle, which in turn will increase the metabolic rate for 24 hours a day. The more muscle one is holding, the better their chances of losing body fat.

What To Do & When


Obese Stage ///

A combination of methods is needed for those who have a significant amount of weight to lose. These are the people who typically need to lose around 40lbs of fat before they even consider achieving muscle definition. The best strategy for these people would be to lose weight slowly with a realistic, longer-term approach.

Crash dieting and intense training probably would not be the best option. In the case of training, the amount of weight to be lost might present excessive strain on the vital organs and joints if the training is excessively intense and/or high impact.

Crash diets - where calories are severely restricted - will likely result in initial losses in water weight and a failure to stick to the diet due to the restriction these kinds of diets place on total nutrient balance. The better approach for the obese would probably be to:

  • Exercise moderately with aerobics (walking or cycling) and weights (12-15 repetitions) - gradually increasing the intensity, as weight is lost.
  • Gradually cut out all bad fats while strategically cutting back on carbohydrates.
  • Drink plenty of water to maintain feelings of fullness and help with fat mobilization.
  • Cut out junk foods.
  • Use a personal trainer for motivation.
  • Cut back on alcohol, or eliminate entirely.
  • Make a plan.
  • Be consistent.

Moderately Overweight Stage ///

At this stage one is visually overweight, but not obese. Typically they are holding around 20lbs of fat and have a body fat percentage of around 17-18 in males and 25 in females.

The best strategy would be to gradually drop excess body fat through a combination of low intensity and high intensity training coupled with a sensible eating approach. The following guidelines can be used:

  • Exercise moderately with aerobics (a combination of walking, cycling, and rowing) and weights (8-12 repetitions), while incorporating the occasional HIIT session after the first few pounds are lost.
  • Gradually cut out all bad fats while strategically cutting back on carbohydrates.
  • Drink plenty of water to maintain feelings of fullness and help with fat mobilization.
  • Cut out junk foods.
  • Use a personal trainer for motivation.
  • Cut back on alcohol, or eliminate entirely.
  • Make a plan.
  • Be consistent.

Smooth Stage ///

The smooth stage could be defined as a puffy appearance with a small amount of visible body fat (around 11 percent in men and 15 percent in women; about 10 total pounds to lose to become "in shape").

This look would probably be regarded as normal and healthy, but there is an absence of muscle definition due to a thin layer a fat - the off-season bodybuilder is usually at this stage. To drop these additional 10 pounds to reveal a muscular physique do the following:

  • Train aerobically with one moderate intensity session and four HIIT sessions per week.
  • Weight train all muscle groups using 8-12 repetitions.
  • Gradually cut out all bad fats while strategically cutting back on carbohydrates.
  • Stagger calories (three lower calorie days followed by two days higher calories).
  • Drink plenty of water to maintain feelings of fullness and help with fat mobilisation.
  • Cut out junk foods.
  • Use a personal trainer for motivation.
  • Cut back on alcohol, or eliminate entirely.
  • Make a plan.
  • Be consistent..

In Shape Stage ///

For those who only have a three or four pounds of fat to lose in order to reveal a ripped, muscular physique, it is probably also best to do HIIT, as this should more effectively rev the metabolic rate while one is at an advanced fat burning level.

For the out of shape beginner HIIT might be overkill, but for the in shape, advanced trainer, it could prove to be perfect as it is, as mentioned, an effective way of improving an already efficient metabolism. HIIT sessions can be done five times a week, independent from any other form of training. Other ways to burn remaining visible body fat include:

  • Train with weights using 8-12 repetitions.
  • Gradually cut out all bad fats while strategically cutting back on carbohydrates.
  • Stagger calories (three lower calorie days followed by two days higher calories).
  • Drink plenty of water to maintain feelings of fullness and help with fat mobilisation.
  • Cut out junk foods.
  • Use a personal trainer for motivation.
  • Cut back on alcohol, or eliminate entirely.
  • Make a plan.
  • Be consistent.
  • Use a fat burning supplement.

Additional Fat Loss Tips


1. Cut Alcohol ///

One of the worst practices when wanting to lose weight, drinking alcohol will not only add empty calories but will reduce appetite and lower testosterone levels for up to 24 hours (testosterone helps to burn fat). Alcohol will also reduce the number of fat calories burned for energy.

After alcohol is consumed it is converted into a substance called acetate, which is used in place of fat for energy thus helping the body to maintain its fat stores1. For the overweight person alcohol is a definite problem on this basis alone.

2. Make A Plan ///

Making a plan will ensure fat loss is achieved with greater certainty. Having pre-defined goals and a progress diary will help one stick to their plan, and allow for a greater degree of accountability. The first step is to determine exactly what ones goals are.

3. Be Consistent ///

The ability to do what is required every day without fail is the hallmark of a winner. For fat loss, all the right steps need to be taken at the right times to realise this goal. As will be shown in the following success stories, the individuals featured unwaveringly stuck to their plan and achieved their fat loss goals - they were consistent.

4. Use A Personal Trainer ///

A personal trainer can add help to motivate and inspire one to lose body fat. Having someone on hand to lend support and expertise can really make the difference for those who are struggling with their weight loss efforts. The best personal trainer is the one who has the right amount of knowledge and who knows how to plan a program for the specific needs of their client.
MAC Fit offers you the motivation and accountability on a weekly basis that you might need to get or keep yourself on track! We offer knowledgeable instruction, accompanied with honest and vulnerable women in the same boat you are... Our intentions are on becoming FIT women in our faith, and in our fitness - both of which will impact our lives for the better!  CHECK US OUT ON SATURDAY MORNINGS :)

February 20, 2013

20 min. Interval TOTAL BODY cardio/strength workout

Okay girls - hopefully you read the blog post earlier about the benefits of interval training. But it's okay if you didn't - here is the brief summary:

  • Interval training just means alternating bursts of more intense activity with intervals of lighter activity.  (for example, you can add 30 seconds of jogging to your walking workout every 3 minutes... or you could walk at a faster pace between certain mailboxes on your normal walk route)

  • Interval training will burn more calories, increase your aerobic capacity and help avoid boredom in your workouts!

This total body interval workout will utilize this methodology - and won't make you feel like you're training for the Olympics.

You will need 20 minutes, 2 weights and the ability to keep your eyes on a clock, watch, cell phone, etc... 

(as a reminder - if you don't have weights... grab 2 empty milk jugs and fill them with water until you feel like they are the right weight for you! Be creative! Grab things around the house if necessary - just make sure that they are the same weight for each arm, wouldn't want to overtrain one side over the other. and remember, purchasing dumbbell weights will be worth the short-term investment for the long term health goals you will reach)

I'm going to seperate this workout into two options: Standard/Modified
(Modified is going to be lower impact, easier for those who are working up to standard exercises or have health conditions restraining their capability for higher impact more intense exercise)
(***indicates it is meant to be your higher intensity exercise of the interval workout)


1 min: Jog in place
(modified) March in place

30 sec: JUMPING JACKS ***
(modified) X reach overhead with foot tap-out on same side as reaching hand.

1 min: Wall sits (15 seconds held, 5 sec break)
(modified is the same due to low impact)

30 sec: Front squat to single arm shoulder press-alternate arms on each squat
(modified is the same due to low impact)

1 min: Jog in place
(modified) March in place

30 sec: Knee Raises (add a twisting crunch if desired)***
(modified) Low or mid knee raise, but avoid the twisting crunch

1 min:  5 modified wide grip pushups, rollover and do 5 crunches-focus on chest up rather than pulling chin to chest
(modified would be the 5 modified pushups, and then 5 pelvic lifts)

30 sec: Bentover Rows to Side Raises (weight in right hand)
In standing position, walk your left leg forward, then hinge your body at the hips to bend over with a flat back position. From this position you will pull the weight back leading with the elbow, then you will release that back to the bottom. Next you will raise the weight out to the side, and release it back to the bottom. Repeat.



30 sec: Bentover Rows to Side Raises (weight in left hand)
Walk your right leg forward... (cont. as previous exercise)

(modified is the same due to low impact)
Reach your right arm up as if grasping a rock to climb a mountain, simultaneously pulling your left knee up. Alternate at your own pace, doing the opposite hand reach with knee raise. ***This can be done at jogging pace to make it more INTENSE. only rest your foot on the ground for a split second before switching sides. <try it!>

1 min: OVERHEAD TRICEP EXTENSION (30 sec right/30 sec left)
(modified is the same due to low impact)

1 min: FOREARM PLANKS (10 seconds hold, 5 seconds break)***
(modified will be the same, but do not let your butt/low back sag towards the floor....if you have to error from straight line position- do it by having your butt higher in the air)

1 min: Alternating Static Hold Bicep Curls (Modified is the same)
Curl one weight up so that your arm is bent at a 90 degree angle with weight in hand. HOLD THAT WEIGHT THERE while you curl the other arm's weight 5 times regularly.  SWITCH so that the other arm has the weight at 90 degree angle, curl the other arm 5 times. REPEAT THIS until one minute is up!

take a 1 to 2 minute rest and REPEAT the whole thing once more.]

Interval training: NOT JUST FOR ATHLETES!

Hi ladies,

Just wanted to encourage you to take a deeper look into interval training and the benefits it has for your body and your mind! Interval training can keep you on your toes and decrease that burnt out feeling or boredom during exercise, simultaneously working your body in a new way for new results.

We have used interval training in our MAC fit work outs before - it is not just for athletes training for competition! Take a look at what MayoClinic.com has to say about interval training below:

Rev up your workout with interval training

Interval training can help you get the most out of your workout.

By Mayo Clinic staff
Are you ready to shake up your workout? Do you wish you could burn more calories without spending more time at the gym? Consider aerobic interval training. Once the domain of elite athletes, interval training has become a powerful tool for the average exerciser, too.

What is interval training?

It's not as complicated as you might think. Interval training is simply alternating bursts of intense activity with intervals of lighter activity.
Take walking. If you're in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you're less fit, you might alternate leisurely walking with periods of faster walking. For example, if you're walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks.

What can interval training do for me?

Whether you're a novice exerciser or you've been exercising for years, interval training can help you jazz up your workout routine. Consider the benefits:
  • You'll burn more calories. The more vigorously you exercise, the more calories you'll burn — even if you increase intensity for just a few minutes at a time.
  • You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you'll burn by keeping up the pace for the full 60 minutes.
  • You'll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.
  • You don't need special equipment. You can simply modify your current routine.

Are the principles of interval training the same for everyone?

Yes — but you can take interval training to many levels. If you simply want to vary your exercise routine, you can determine the length and speed of each high-intensity interval based on how you feel that day.
After warming up, you might increase the intensity for 30 seconds and then resume your normal pace. The next burst of more intense activity may last two to three minutes. How much you pick up the pace, how often and for how long is up to you.
If you're working toward a specific fitness goal, you may want to take a more scientific approach. A personal trainer or other expert can help you time the intensity and duration of your intervals — which may include movement patterns similar to those you'll use during your sport or activity — based on your target heart rate, the ability of your heart and lungs to deliver oxygen to your muscles (peak oxygen intake), and other factors.

 Keep this in mind as you are ellipticalling, walking, etc. during the week! You can use this training technique to reach new goals and avoid burn out.

February 18, 2013

20 minute Total Body Cardio/Strength Workout

This workout is going to maximize your time spent, while accelerating your metabolism. You will strengthen your muscles, including your heart, and will tell your body burn up some fat in the process! You will need a clock (cell phone, stop watch, etc), 20 minutes of your day, weights and yourself!

The key to this workout is not taking long breaks in between sets. Don't rest for more than 1 minute in between exercises. Your twenty minutes will fly by, and the short breaks coupled with the combination of classic cardio/strength moves will tell your metabolism to kick into high gear!

Move #1: Jump rope - 1 minute

- If you have a jump rope, use it! If not, pretend. It does almost the same exact thing, just utilizes less coordination.  Change up your jump style every 20 seconds (alternating legs, double jump, boxer style, etc). 

Move #2: Goblet squat - 15 reps

Stand with legs slightly wider than shoulder width apart, and have your toes pointing very slightly outwards.  Hold one weight (heavier rather than lighter) with both hands by one end of the weight, and let it dangle between your legs.  Focus on chest up, butt back, and squat (making sure knees are aligned with feet, and behind toes.) Stand back up and repeat.

Move #3: High knees - 30 seconds  Butt kicks - 30 seconds (no break in between)

Just like it sounds, start jogging in place but focus on pulling your knees up towards your chest.  You can modify this at walking pace.  Butt kicks are the same idea, focus on pulling your heels up towards your behind.

Move #4: Push up Combos

Start in modified push up position (knees on floor, hands on floor straight out from shoulder joint but just a little wider - straight body from knees to neck!)   Begin with 5 regular push ups, leading with chest towards the floor.  Then switch hand position closer together, focusing on the elbows coming back while touching your sides for 5 Tricep push ups.  End with 5 regular pushups again.

                        REGULAR POSITION                                                  TRICEP POSITION

Move #5: Jumping jacks (or X reach) - 1 minute

If you can, go for jumping jacks! Focus on soft landing, form rather than speed.  If modified is for you - reach overhead while tapping out with the same side foot towards the opposite direction of your reach, then alternate (X reach).

Move #6: Lat pullover to abdominal crunch - 15 reps

Laying flat on your back, hold one weight with both hands - legs extended.  Keeping your arms straight, lift the weight off the floor over your head while simultaneously lifting your straight legs to meet it in the middle. When you are just about to reach your legs with the weight, lift your shoulders off the floor like you are giving the weight up to your feet as a gift. This is a great back and ab combo move!

Repeat Moves #1-6 until your 20 minutes is up! Remember not to break for more than one minute in between moves.

January 24, 2013

Got goals? Get some!

We talk a lot in fitness about goals. Not soccer goals, not field goals, but health goals!

Goals are so important in achieving long term changes, and short term success. It is important when setting goals in fitness and health to incorporate a short term goal - getting started with something that can be conquered before we peter out and quit.  It is also important to set a long term goal - looking forward towards something that seems out of touch now leads to even bigger feelings of success when we finally reach it. Long term goals also keep us motivated on days when we feel like we might be "doing okay" and are ready to "maintain" rather than grow.  Don't fall into that trap - keep challenging yourself! 

Check out what the experts at the Mayo Clinic have to say about staying motivated in health and fitness: http://www.mayoclinic.com/health/fitness/HQ01543

They highlight several aspects of how to stay motivated in fitness, many of which can be met by trying MAC fit's program with a team of humble women reaching similar goals!

  • Set goals.
  • Make it fun.
  • Make physical activity part of your daily routine.
  • Put it on paper.
  • Join forces with friends!
  • Reward yourself.
  • Be flexible.

Let's talk a little bit about short term goals. What would some of them look like? Try to keep them attainable in the next week to month. Try to stay away from "weight" and "pounds" related goals, they can be so decieving.  Rather, choose activity and schedule related goals that will leave a long term impact.

Commonly, short term goals can include some of the following:
  • Walking 3 days a week this week - holding yourself accountable to making the time.
  • Lift 2 times this week.
  • Learning a new abdominal exercise or strength lift. (come to MAC fit class, we can help with that!)
  • Giving up a food/drink for a short time that you know is not healthy for you.  Frequently, overcoming that short time without it makes giving it up for good much easier!
  • Be able to do a pushup or pull up in correct form.
  • Try a fitness class or a new kind of exercise (cross country ski, take the kids swimming, raquetball, etc)
  • run a mile or bike for 30 minutes without stopping.

Long term goals can correlate with some of your short term goals, or they can be crazy and out there!  Again, try to stay away from weight and body image related goals. Achieving these physical goals can happen simply by changing your lifestyle using activity goals instead! And those are much healthier for your mental state, leaving body image goals out of the equation.

Long term goals should be set upon the idea of being attainable anywhere from 6 months out to by the end of your lifetime, and can look like:

  • Run a 5k this year with a friend.
  • Be able to do X# of pushups/ pull ups without stopping. (Kacey can help you understand what a reasonable goal would be for the long term)
  • Be able to make it up the stairs at work/home without huffing and puffing.
  • Run a marathon! (oy, not for me...)
  • Be able to bump up the poundage of the weights you use during your strength training time!
  • Stop smoking, give up an unhealthy beverage or food for good!
  • Learn a new sport, or join a new club!
  • Be able to increase your vertical jump, or your length of time walking without getting tired.
It's a good idea to write down what you are able to do NOW, as well as the progress you are making throughout your health journey.  Sometimes gals, we forget just how far we've come! And it will steal the joy of your triumph over those fitness foes.  You might forget after having run your 10k next fall that on Jan 24th you couldn't even run a mile without stopping.  Document your journey - and look back on it as an empowered, changed you!

It's important to open up about our goals, so we don't feel like we are just battling our own mind and determination to get there. We can get help, have fun, and stay motivated together! Remember, God wants you to be healthy - and he wants you to feel good! With the right kind of goals - God empowered goals - you can reach anything you set your mind to.  Let this year be a year of change - closer to God and closer to the YOU you've wanted to be.