Fueling For Success, Crushing Fitness Goals

This shop has been compensated by CollectiveBias, Inc. on behalf of its advertiser, EAS Sports Nutrition. #easbrand #PowerinProtein #collectivebias

Around this time every year I start looking back. I look back on where I came from, where I have been, where I am today and where I want to go. I think about goals, plans to reach those goals and the tools that I need to succeed and that is exactly what I want to talk to you about today.

How to set and crush fitness goals. Free printable workout log with goals
I’ve said it before and I know I will say it again.
I haven’t always been a physically active person.

I spent most of my 20’s with the best of intentions and a misguided definition of what it really means to be “in shape”. One day, about three years ago, I decided that things needed to change. Since then there has been no looking back. I’ve had great success and times when it took everything I had to find any motivation but I haven’t given up and I have no plans to quit now.

But more than that fitness has become a passion of mine. I love talking to others and encouraging them to pursue their goals. I hope this post today leaves you encouraged. Wherever you are in life it’s never to late to make a positive change.

How to set and crush fitness goals!

#1 Start Small
You can’t expect to go from never working out to 7 days or a couch potato to running 20 miles a week instantly. Be okay with starting small and moving forward slowly. Everyone has to start somewhere. The most important part is starting.

#2 Find accountability
From a workout buddy to your mom, find someone who will regularly check in on you and keep you accountable. We always will perform better when we know we’ll be checked on.

#3 Fuel for success
This one is huge for me and the one that it took me the longest to grasp. Muscles need to be fed to grow and what do muscles like? Protein! For the first year and a half I was regularly working out I wasn’t giving my body the fuel it needed to perform and recover. 

EAS-Protein-Walmart
On a recent trip to Wal-Mart I picked up some EAS® 100% Whey Protein Powder. I have been using protein powders for over a year now but had yet to find one that I love. until I tried this product. This is the first protein powder that I  have been able to use by itself without feeling like i needed to add fruits into my shake to mask the taste.

EAS-Protein-Powder
EAS® 100% Whey Protein Powder is now offering a new and improved formula offering 30 grams of protein, the ideal amount needed to recover after a workout helping you to build stronger, leaner muscle.

You can also earn $3.00 when you purchase EAS® 100% Whey Protein or $1 when you purchase EAS® AdvantEdge Carb Control with these Ibotta offers.

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The ways you can add EAS® 100% Whey Protein Powder into your diet are almost unlimited from protein shakes, adding it to smoothies, making homemade protein bars, pancakes, you name it! I love the versatility and benefits this product gives me along with its great quality and flavor.

Talking about fueling for success and #fitness #goals today. #Ad #PowerInProtein #easbrand @Walmart Click To Tweet

#4 Make Goals
I am a HUGE believer in setting goals. Having a prize to set your eyes on can be just the motivation that you need to get out of bed in the morning.

Workout-Goal-log-tracker

To help you set and obtain goals I created a printable goal sheet with a way to track your progress at the bottom. Just print it out, fill in your goals, and display it somewhere where others can see it. Then you can write down your workouts through the month so you can track your progress, crossing off those goals as you crush them.

DOWNLOAD YOUR FREE PRINTABLE HERE

#5 Give yourself grace
Refuse to quit! If you have an off week, push on. Suffer an injury, heal and begin again. There are so many obstacles that will come across your path, know that now and be ready to overcome them without beating yourself up.

Fitness-Goals-Shake
Need more workout motivation? 
Check out the New NBC Show S.T.R.O.N.G where EAS® products will be featured on the June 2nd episode. (9pm EST 8pm CST).

Tell me one workout goal you have for 2016?!
Make sure you check out EAS® products so you are fueled to perform, recover and crush your goals.

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Now it’s your turn to link up for this weeks Tuesday Talk!

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  • Jessica

    Great advice. I just want to be motivated to work out. Unless I have someone to workout with or motivate me to do it alone I don’t do it because there are always other things to do. 🙁

    • Girl I have SO been there. It is really hard when you still have really little ones too. Which is probably why I didn’t start until Emily was like 2.5, lol!

  • I love this! Start small indeed— I started with tiny work outs at home and then progressed from there! And I know that I don’t have enough protein in my diet!!

    • Protein has always been the hardest thing for me to add. I don’t like fish, I force myself to choke down egg whites and cottage cheese and there aren’t a lot of other options that aren’t high in fat too. I am not sure what I would do without this stuff.

  • I had no idea that you used to not be an active person! I see so many posts about the races you are doing, and so that surprised me. Nice work!!

    You shared great tips here. I completely agree with your tip to Start Small. So many people get overwhelmed and try to make huge changes to start an exercise program…only to get discouraged after a week or two. Small little changes make all the difference and make fitness goals so much more attainable!

    • Why thank you friend!

      Yes! They expect real life to be like Biggest Loser and let’s face it, it usually just isn’t. I hate when that happens, people get discouraged and give up.

  • I’m with Emily in having no idea you weren’t an active person before! These are great tips! I’ve been trying to figure out what works for me this year since I can finally be done with the excuse that I’ll just gain all the weight back when I’m pregnant again.

    • My hidden life as a couch potato. I got off the couch about 7 or 8 months before I started blogging. So my previous life has never been documented, lol.

      You’ll figure it out friend, I believe in you!

  • To work out five times a week is what I set for myself. If I only make three I don’t beat myself up anymore like I use to. Staying active is key for growing older so it is my own personal motivation to stay off this computer. Not the couch, the computer.

    • Beating yourself up is just no good. I think you are spot on with that computer/couch comment I think a this day and age the computer or phone is definitely the new couch.

  • I’d like to workout at home when I can’t get to the gym. I am so bad about just doing something! Anything. Lately I’ve been looking at Pinterest (where else) for some easy at home workouts, I can’t expect my kids to go to the gym with me everyday, even though I want to 🙂

    • There are SO many amazing in home workout ideas on Pinterest. You could even do some of them outside while the kids play I bet. Let me know if you find anything good!

      • Will do, still testing some of them out…there was one I featured a few Fridays ago that is super easy to do at the park while the kids play…other then that I haven’t found another good one…yet.

        • Oh I remember that! I think good ones can be really hard to find. Maybe you should come up with one and blog about it, lol.

  • I struggle with motivation when it comes to exercise. I think that the handy goal printout would help me organize my goals and how I plan to achieve them. And getting a yummy shake after working out would help too!

    [client]

    • I can’t even tell you how many times a yummy shake has been a HUGE workout motivator for me. So funny that you mentioned it.

  • I had been going to the gym most mornings after my kids leave for school. Now that they are starting break, I’m not sure what I’ll do since they will be here when I’d usually go to the gym. Also, when camp starts, they will need to get to camp during the class time! So I guess I can go walk on the treadmill instead of taking a class!

    • I can totally see how summer break would really put a wrench in your schedule. I’m sure you’ll figure something out or at least get there when you can.

  • Ruthie Gray

    My workout goal for the year was to do 6 minutes a day no matter what – then at least I’d do SOMETHING instead of going for weeks on end without doing anything (did I mention I used to be a personal trainer/fitness instructor?!). I started out well but haven’t stuck with it the last couple months. It’s on my mind daily though. I just need to sit down and write out my schedule and get it in there early each day and then I know I’ll do it! Great post, gal!

    • I did not know that about you. If I wasn’t doing what I am not I would really enjoy doing that myself. The earlier the better…. which is why I go to the gym at 5:30 If I didn’t go then, it just wouldn’t happen.

  • Cat @ MaryMarthaMama.com

    My goal right now is to settle into a consistent workout schedule for the summer. We joined the YMCA a few weeks ago and we have been going a few times a week but often it’s just to swim with the kids. I need to get into a routine of going for more intense workouts on the days we don’t swim. Thanks for the printable! I just printed it out. Putting pen to paper usually helps me to get things done.

    • You sound so much like me. Pen to paper is just what I need too! Good luck with your goals. The Y has so much to offer I am sure you will be able to get into a great routine without a problem!

  • chall1018

    Great tips, friend! You are always my workout inspiration!! My goal is to try to be as active as I can everyday. To get out there and actually run around and play with Mason rather than watching him!

    • Oh wow, that is so sweet of you to say. Playing with your kids is HUGE and hard too. I never understand how I can run for hours but jumping on that trampoline kills me, lol.

  • Caryn Sullivan

    Love this post. I need to up my game holistically with fitness. Love the printables and the advice. Thank you.

  • I definitely lack the self-discipline to work out on my own. I need someone to just map out a plan for me and I will do it. Like a personal trainer but they are too darn expensive!
    Evelina @ Fortunate House

    • It is SO hard. Especially on a rainy morning like today. Some how I got myself up though. I would LOVE to have a personal trainer for even just a month.

  • Meghan Flinn

    Oh I so want to start an exercise routine again. I’ve become so freaking lazy! I’m hoping when Noah’s in school 3 mornings a week I will find the time… I better!!!

    • Time is SO hard to find. If we didn’t homeschool I am pretty sure I would live at the gym though, lol. As it is right now I get up really early, which I don’t love. I am just thankful that for the most part I am a morning person. If I don’t go early, I never would. Side note I am dreaming of the day when the girls are a bit older and can be left home alone for a bit so I can go a bit later…. or the day when Russ gets a desk job promotion and his hours change. That will be glorious.

  • Start small! Yes! I 100% agree with that, otherwise I get way too overwhelmed and give up.

    • Exactly. I think that is why most New Years resolutions fail too.

  • My goodness Number one is key isn’t it? Then without #5, it would be hard to keep going. I love your printable and thanks for the heads up on this great product!

    • Exactly! You are welcome I am just glad to have found a product that doesn’t taste like chalk :D!

  • Give yourself grace and ice cream. Because ice cream trumps all.

    • Omg your psychic I was JUST eating ice cream 😂😂😂!