October Goals

I can't believe it is October already- can you?!

With school starting, kids activities- WOW- it was time to start thinking about what I want my October to look like and set some goals.

I write down my goals each week of what I want to accomplish during the week,

but I wanted to do better on writing down my monthly goals.

So I am keeping myself accountable on my Blog

and hope to inspire you to write down your goals as well!

Do you like to set goals? weekly/monthly or just whenever you think of it?

Well here are mine:

Family

• FHE board- who is doing what in our lessons- 

we have started to have our oldest do a lesson once a month

• Play more games

• Be Active- clean up yard/rake leaves, play catch/throw

Personal

• Start a plan for Christmas gifts
• Run a 5k

• Complete Whole 30 Challenge

• Food Storage clean out/Emergency Preparedness- Water!

Business

• Pinterest- I will be pinning my blog posts/pics my Pinterest page

• Marketing plan with my brother- email set up

I would love to hear your goals for October!

Thanks for checking in,

Melissa

My 21 day fix Extreme Results

This workout program is not for the birds. It is tough! But I enjoyed pushing myself, and doing modifications when I needed to.  The 21 day Fix Extreme workout program is a way to push yourself a little harder in your workouts when you are already working out a couple of times a week and used to exercise.  It is also for those that want to tone and shape their body. Workouts are only 30 minutes too which is awesome!

So my goal was to workout 5 days a week, but I averaged 3-4 days a week and just finished my last day of the 21 day program yesterday!  It worked my upper body, lower body, worked my abs, got my heart rate up with cardio, and I did some pilates and yoga for recovery days. Cuz I sure needed them!

My eating healthy wasn't on point, but I did do my best to plan my meals and snacks. 

I love this program and am happy with my results.

Here were my inches lost in just 21 days!

Arms: total of 1 1/2 inches

Stomach: almost 2 inches

Hips: 2 1/4 inches lost

Thighs: almost 2 inches total

I was most excited about my stomach area, I felt more toned in 21 days of working on my core.

My muscles leaned out and most important- I FEEL STRONGER! And I love the change in my arms too! My shirt I wore didn't feel so tight after the 21 days.

I will definetely be doing this program again soon because it really pushed me to work hard!

Join me in my accountability group to keep yourself motivated and healthy!  I know it sure helps me!

Thanks for checking in,

Melissa

 

Getting started on a workout program

It is hard to get going on your health & fitness when it has been awhile,

heck- even a couple of days missed makes it harder to get motivated.

When you are at the bottom of a HUGE mountain, and you don't know how you are going to climb it by yourself, how do you get yourself to get started? Well- just start walking - RIGHT?

What to do? Where to start? How to begin? These might be questions you are asking yourself.

I wanted to share with you 3 tips on how to get started on a workout program

so you are active most days of the week:

Tip #1

Decide Why it is important for you to get in exercise and then Set your Schedule.

Know what time and what exercise you will be doing. And don't let any excuse stop you.
Remember YOU are important.

Tip #2

Get everything ready the night before. Set out your workout clothes, have your water bottle ready and tell yourself positive thoughts

Tip #3

Be patient with yourself
Know that you aren't going to be perfect, know that you might fail one day, or you might not have the energy- but tell yourself that you are going to get in your workout and Nothing is going to stop you!

I hope these tips helped you!

Thanks for checking in,

Melissa

Healthy Ranch Dip

I love simple recipes. And I especially love simple recipes that taste good! 

This recipe I am going to share with you today

is a healthy way to dip your VEGGIES!

Yeah!

Alright! I am sharing this recipe and an awesome different way to 

use it! Head on over to my good friend

Shambray's blog

click here

So excited for you to try it!

Thanks for checking in,

Melissa

My Coach- Janell Youngberg's Success Story

I am very excited to share with you a Success Story from my Personal Coach.

I have know Janell for a long time. She was my Young Women's leader growing up.
We reconnected through facebook just this past year and I started seeing her posts about coaching. I wondered what she was doing as a Personal Trainer and decided to ask her about it.

Here is her story in her own words:

"Being a mom is the best job I could ever have and I truly love it! However, as a wife, a mom of 3 busy kids, I felt that I was meant to help and impact more people on this Earth but didn't know how. Don't get me wrong, I was fulfilled being a mother and as my kids went to school I didn't want to get a job because I wanted to be available to attend their games, their field trips, and be involved in their lives. However, I was getting tired of just going through the daily motions of laundry, cooking, cleaning, rinse and repeat.

Even though my husband has never asked or required me to work, I am very independent and I felt his stress of providing for our family. I also was tired of feeling strapped to a budget, not feeling like I could go buy clothes, or let my kids participate in certain things they wanted, or sometimes I just wanted to give more without being tied to our budget.
I have always felt that I was meant to help and impact more people on this Earth but didn't know how. About 5 years ago, I decided to try online personal training and I hired business coaches and spent thousands of dollars, time, energy, and tons of effort with little success and very little income. There were times that I felt taking time for myself or having big dreams was selfish and I felt defeated. As a personal trainer, I have always felt driven to help others get healthy and fit but it consumed my life designing programs, meal plans, & workout routines and I knew it was not healthy for my family.
I did not lose hope and knew inside that if I kept my family and faith my 1st priority that I would be blessed to find a way to make it all work. In June 2014, I met my coach Shannon Golladay and I decided to join Beachbody. I knew I couldn't ever promote something I didn't believe in, so I first tried their programs and Shakeology and I became a huge believer!

I have always been passionate about health and fitness and fairly fit; however, I've never had ab muscles (that I could see), biceps, or really much muscle definition anywhere on my body, even with all the hard work and I had some cellulite I couldn't get rid of. After having 3 kids, I seriously didn't believe I ever could and just figured it was genetics.
I have always worked out hard and thought I needed to spend hours for great results. The only results I kept getting was injuries and still didn't get the results I really wanted. As a personal trainer I also felt unconfident because I didn't think I had the perfect body, which affected my career.
I am not sharing this to brag, but wanted to tell you what I have experienced in my own health and fitness journey because of Beachbody programs, Shakeology, and becoming a coach. I now spend LESS time working out, I actually have biceps, very little to no cellulite, and the bigger miracle is that I am starting to see my abs for the 1st time ever!
I also started reading personal development, because as a Beachbody coach I was encouraged to do so on a daily basis to work on my mindset. I now feel more confident, and not just because of the physical changes, but mostly because of the mental ones. In the past, I was the shy girl that never wanted to be in pictures (because I wasn't cute enough), and now I am living out loud with purpose to help others and I love it! I love that Beachbody offered me the whole package with workouts, nutrition, and coaching to help me stay on track and get real results!
I am really excited to help others experience the same results like I have or like one of my clients that has lost 70 pounds in 7 months. Your health and fitness journey is your own and it is not about comparing yourself to others, but about becoming YOUR very best SELF!

Now 1 year later, I am a 1 star Diamond, and I get to focus my work time on what I love most, coaching others. In a nut shell, I offer support, motivation, and accountability to help others get results physically and financially! Since then, I have increased my income enough to ease the financial burden on my husband and help pay for extra expenses like cheer, unexpected medical expenses, saving for a family trip to Kauai, HI next summer, and I no longer feel so financially strapped. I am happier and more present for my family and I am fulfilling my dreams in the process. It has been a huge blessing in our lives, in so many aspects, and I am now paying it forward to help others."

I love Janell's story about how she can work less and on her own time, helping others through social media, on the phone and text, having them use Beachbody programs that also help to get results, and she doesn't have to be away from her family.

Thanks for checking in,

Melissa

Healthy Meal Plans for Busy Moms

I have been creating easy, simple Healthy Meal plans for Busy Families

for 9 months now! This is where my journey began.  It has been a way for me to stay accountable for my own weekly meal planning. It is a great way for any Busy Mom's to use the shopping list, get to the store and come home and prep the meal so you are ready for a busy week.

It has also been a way for me to help my Challengers to get started on their own journey and use my weekly meal plan or recipe/snack ideas from it.

My meal plan is based off of the 21 day fix meal program from Beachbody.
I believe this meal program is such a good tool to getting in the right nutrients that your body needs.

I focus my daily meals on getting in your veggies, protein, healthy grains, fruit, and healthy fats.

I am all about simple recipes, that taste good that the kids will like.

As Busy Moms- we need to have something ready to go during the week so that we can feed our kids fast when they get hungry. And also healthy meals & snacks that are going to keep them from not munching all day long. And ourselves for that matter!

I give my challengers my meal plan for free.

But if you would like to try my meal plan for free you can sign up at my website to get one free healthy meal plan, see how you like it. And if you want to continue, contact me whether you want to continue to get it free or pay monthly for it.

Here is my website to get a week emailed to you first to see how you like it.
http://www.onthegohealthymoms.com

I provide a shopping list, an area of what needs to be prepped before the week starts, and during the middle of the week too!  I also provide healthy meal ideas with the recipe. And easy snack ideas!
I pick ingredients that are on sale so you aren't spending a fortune each week.

click HERE for more details about my meal plans

Let me know how you like it!

Thanks for checking in,

Melissa

Setting a Goal & Keeping with it

My post 2 weeks ago about 

How to stay motivated with your Health & Fitness

gives you ideas on keeping with a goal. 

It's not just going through the motions that will get you there. Hiccups happen, families need attending to. But if you have a dream of what you want, then you need to know how you are going to get there!

I am guest posting over today at Shambray Blog

on how to Set a Goal and how to Keep with it!



click on the image to get the 4 tips!

I give you 4 tips that will help you to set a BIG goal- something you have been thinking about for some time, and How to stick with it!

Head on over to learn what you can do to get to where you want to be!

Thanks for checking in!

Melissa