I love helping women take steps toward making meaningful and lasting change in their lives. You might say that it’s my passion.
But going from good to better to best, and then maintaining it, doesn’t happen automatically. It’s the result of taking ownership of the small choices you make every day.
While each of these seemingly “small” choices may appear insignificant, over time they add up to monumental change. But it all starts with owning a single decision today that brings you closer to achieving your goals.
With so much going on all the time, it can be easy to give up control of your choices and let your life fall into default mode. Default mode is stable, safe, and low risk.
It’s also the best way to ensure that everything in your life remains exactly as it is.
Nothing’s going to change unless you change it, and change requires taking deliberate action to own every decision you make today.
By being proactive and taking control of the things you have control over, you can own your day and start living your best life!
Start owning the small things today that will deliver big results over time!
Own Your Fitness
Make today’s training session the best you’ve ever had by making a few small changes to your current routine.
1. Keep A Workout Log
Whether it’s an actual notebook or journal, or a digital log kept on your phone or tablet, keeping a workout log can be a serious game changer!
Don’t just go through the motions, but head into your workout with a plan. As you check off the boxes on your workout plan, record what you did. Write down how many reps you did, how much weight you lifted, how long you did cardio for, etc.
A detailed training plan for every workout will help you to get the most out of each training session and will help you be accountable to yourself.
Recording your reps, weight, times, and other measurables will also allow you to track your progress. You’ll also know exactly where to start your next workout so that you can keep pushing yourself!
2. Roll It Out
The last thing you want during your workout is to be slowed down because you’re stiff and sore from yesterday’s session.
Enhance your recovery with a foam roller! Foam rolling after training can decrease soreness, increase range of motion, and help you train more effectively the day after a tough workout!
Take your recovery into your own hands so you can own your next workout!
3. Make the Most of Every Minute
You may have unlimited time to spend working out, but I doubt it! Most of us have a million things to do every day, and very little time to do them.
So cherish the time you spend working out, and try to get the most out of it. Plan supersets, circuits, and active rest periods to maximize your time.
Do your best not to waste time during your workout with excessive rest periods, talking, or using your phone. If you have especially limited time, prioritize compound exercises that use more muscles.
Be as efficient as possible, and you’ll own your workout.
4. Prioritize Sleep
Okay, so this technically isn’t a workout tip. But a critical component to getting the most out of your training is making sure to get enough sleep.
Adequate rest is essential to maximizing the results of your hard work!
While you sleep your body recovers from the stress it experiences when you workout. Your muscles that were broken down during exercise are built back up, and your depleted energy stores are replenished.
Make it a point to own your sleep and get a good night’s rest!
Own Your Nutrition
Regardless of your fitness goal, you must own your nutrition if you are going to reach it. Owning your nutrition means eating wholesome healthy (and TASTY?) foods, limiting treats, keeping track of your macros, and supplementing effectively.
Own your meals
Owning your nutrition begins and ends with your meals. If every meal is well thought out, they can be the biggest steps on the way to hitting your daily macro goals.
If you’re pressed for time during the week and aren’t able to prepare your meals, I suggest using the weekend to meal prep for the upcoming week. This saves time and allows you to retain control over what you eat!
Own your snacks
But what if you don’t have time to sit down for every meal during the day? Believe me, I totally get it. That’s what snacks are for!
Snacking can help you own your day by helping you reach your macro goals!
Well-planned snacks provide the energy you need to power through the day, and can replace those munchie busting junk food items many people reach for during the afternoon!
Own your snacks by selecting foods that are in line with your nutritional standards.
Own your supplements
When chasing after your fitness goals, it can be difficult to meet all your nutritional needs through the foods you consume. That’s why supplements are so handy!
Supplements can fill in the gaps where you may be deficient and can help take your training regimen to the next level.
Protein is essential for supporting lean muscle building, but many active women aren’t getting enough from their food. A high-quality protein powder can help get you where you need to be!
Make sure you’re using the right things by checking out my supplement guide for women.
Own Your Life
Focus today on owning one thing, and then another and another. By tackling one choice at a time and taking control of those things that are within your control, you can own your day and start rocking your life!
You might look back 10 years from now and pinpoint today as the day that changed everything.
The difference between the person you are today and the person you want to be in the future depends on the next choice you make.