Get Your Goals!

 

Well, when it comes to goals, we have two options….we can sit and wait for things to magically happen, chances are they won’t, or you can make them happen. This week I want to share with you some of the things that have worked for me when it comes to goal-setting. I define goal setting as the steps you take to reach your goals. There is a big difference between wishing you had something, and working toward something…goal-setting is the latter.

First things first: Write it down.

If you are trying to reach a goal whether it is weight loss, more muscle definition or simply getting stronger, I highly recommend a fitness log. I have been using them for years. It helps tremendously to track your progress and it also keeps you honest. It is really easy to say you are eating healthy, but when you are writing it down, you are holding yourself accountable for what goes into your body and you are keeping yourself honest. It is really easy to forget that bar of chocolate and ice cream, but somehow we always remember the veggies and salad…I can not say it enough…write it down! Here is what I use:

I like The Fitbook because it has plenty of room for your strength training and room for cardio…. The other side of the page allows you to track your meals for the day.

it’s small enough to carry in your purse or gym bag and it even has a sleeve in the back for before and after pictures. 

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Speaking of before and after pictures, what better way to stay motivated. I suggest snapping one every 4 weeks. There will be a noticeable difference in that amount of time if you are sticking to the plan.

Something else I like to do, is print out a blank monthly calendar and post it. I post mine in the garage, because that it where I do my cardio. After each cardio workout, I write down the amount of miles I ran in the corresponding date. I usually add comments like tough or easy just to gauge my workouts at the end of the week. Then, every Sunday I add up my miles for the week. It really makes you feel good to see that you have accomplished what you set out to do. 

 

Here’s an example of my June Cardio Calendar: Try it, it works!!

 

My final tip for the week is Keep at it!

We all stumble, it’s ok, it’s part of being human. You will get there. Slow and steady…Remember, healthy living is a lot more like a marathon, and a lot less like a sprint. You have to pace yourself, because you have miles and miles to go!

Oh and one more thing…don’t forget to get the family involved. it’s much easier to stay motivated, when everyone is on board….Have a Healthy week!

WHAT INSPIRES YOU?

What inspires you?

If you don’t know the ANSWER to that question, you haven’t thought long enough. We all have things that motivate us, things that drive us to be better, to go further, to get more.

A couple of months ago, I embarked on a personal journey.  I wanted a leaner, toned physique and I knew what I had to do. I was already exercising daily, but taking it to the next level would require work, lots of it.

I knew my weaknesses:

• My diet wasn’t clean enough
• My strength training wasn’t hard enough or consistent enough.

 

And so it was time to tackle both. 

I needed a source of inspiration, so I decided  to enter a fitness competition. No, the idea of standing on stage in a bikini and heels didn’t exactly appeal to me, but knowing that I would have to, was all the motivation I needed to stick to the plan. Below, I share my journey with you, and challenge you to find something that inspires you to stick to the plan, and achieve your goals. Maybe you just went through a bad break-up, or perhaps you simply don’t like the way you look in a recent picture…whatever it is, channel the energy into something positive and make that change.

 

 

 

COMING UP NEXT IN CRUZINTOFITNEZ.BLOGSPOT.COM

MY EIGHT WEEK JOURNEY TO A BETTER ME...

HOW I GOT STAGE READY AND HOW YOU CAN SET YOUR OWN GOALS AND SEE THEM THROUGH.

 

 

 

 

 

 

My daughter snapped this picture from the audience and

sent it to me. I spotted it in my inbox right after the show.

(February 2014)

MY FIRST THOUGHT WAS: I DID IT.

MY SECOND THOUGHT WAS: I NEED A CUPCAKE

 

Feed your Fitness...

 I have created this blog to inspire and be inspired by those who make fitness a priority in their lives. Because this is my first post, I would like to introduce myself. I am Christine Cruz, a news anchor at WSVN-7 in Miami, FL. I have also been a fitness enthusiast for as long as I can remember, but it wasn’t until recently that I made the connection between good, clean nutrition and exercise. For years, working out was just a way for me to get away with eating a little more and not packing on the pounds. Throughout the years, I have learned that if you truly want to see results, you have to eat “clean.”

Here are a couple of my favorite protein Packed meals:

 

Strong Shake: One scoop of Isopure protein powder, with 8 ounces of a lean protein shake.

Fit tip: Mix your protein powder with a liquid protein shake instead of water. It packs twice as much protein and doesn’t add any carbs to your meal

I tend to gravitate toward Advantedge (low-carb) and Hydroxycut Lean Protein. (Hydroxycut is a good choice if you're starting off your day with a shake because it contains green tea extract, which can supply you with your morning caffeine and the muscle building protein you need to build muscle and lose fat.

 

Another Eggs-cellent start to the day is:

Sunny Side up: One cup of Egg Whites and one slice of low-fat provolone cheese

 Just spray the pan with Pam…and add your ingredients…all protein, no carbs….eggs-cellent!!!

Just keep in mind that  fitness and food go hand in hand. You can spend countless hours on the treadmill or stair master, but unless your hard work at the gym is matched with the right choices in the kitchen you will never get the results you want.  Stop wasting time and make the food/fitness connection!!

Cruzintofitnez  Daily Dose of Inspiration:

“Dig deep and recognize that repeating the same actions day after day, will always yield the same results. You must change the action to change the result."