Wednesday, September 2, 2015

HOW TO PLAN YOUR MONTH TO CRUSH YOUR GOALS


IT IS SEPTEMBER! Time to set new goals and crush it!

With kids going to back to school and new things happening in our own lives, I am super excited to talk to you guys a little bit about crushing your goals when it comes to anything you wanted to achieve in your life or in your business!

It is a new month which just means new opportunity to do something wonderful for your own self! Time to make some changes in your life!

Today, I was going to write out my goals and I thought I would share with you guys. I do this because so often people don't know how to set goals. We were never really taught on how to do this.

I am going to share with you guys how I set goals in my own life and hopefully this will help you out. HERE is a  Goalsetting printable that you guys can use!

I never really was somebody that made a ton of goals in my life.
In fact I didn't really understand what goal setting really meant until I started my own business and realize that the only way that I was going to achieve things is if I plan my day and I really own my life and I had direction on where it was. 

So let's get to it. The first thing to make sure:

identify the priority areas in your life.

For myself it's my family. It's my faith, my business and my fitness and also improving into my psychological well-being so I kind of included that as well. Those are the priority areas are within my life. (Start thinking about yours!)



CHOOSE 3-5 GOALS IN EACH PRIORITY AREA.

Choose 3-5 areas in each priority area or if you don't want to overwhelm yourself, you can just choose three different goals that you want to reach in a month but make sure that they are directed towards one of your priorities. 

Keep in mind that you need to make sure that your goals really have meaning. Often times we set a goal because it sounds great and something that we really want to hopefully achieve at some point but sometimes that goal doesn't have the same meaning that it had maybe last month or the month previous and so it's really, really important that you make sure the goals have a meaning to you still. That sounds kind of crazy but it's so true.

 We think that we want something but do we really truly want it? Is it serving our purpose and our priorities?

Once we identify our priorities---Identify 3-5 goals per priority area. I am going to give you an example. One of the goals that most people that I come in contact with want to achieve is how to lose 10 pounds in one month. It's not really a crazy goal. You guys know that average weight loss in order to be healthy is about 2 lbs. a week. So 2 – 2 ½ lbs. a week you got a ten lbs. weight loss goal.

It's definitely something that's manageable and it's realistic. It's something that you can achieve. So when you set your goals, make sure that your goals are realistic and something that you achievable.

 As you can see with the 10 lbs. weight loss it definitely is something that is manageable and easy to achieve in a 30 day timeframe.



The next thing is you need to put action steps towards your goals.

What I mean by this these are things that you can control. So you can wish for things to happen within your life. But really your goals are going to be achieved by following a plan and following through with the actions.

With our 10 lb. weight loss for example, you're going to break it down into your actions steps. You need to have an exercise routine. You need to follow some kind of nutrition plan. You need to have accountability to your goals, motivation (serves the priorities), and a reward.

So find some kind of accountability coach or a friend that's going to hold you accountable and motivate you to reach your goals. You are also going to want to have some kind of reward in there as well. So that when you achieve these things on your daily, weekly, monthly basis, then you have some of reward or something that you look forward to. Those are your actions steps. Make sure that you guys set yourself up for success and understand what you have to do in order to achieve those goals. 


The next thing is reverse engineering those goals.

Now we know what it is that we want to achieve and we also have the action. 

Then you want to break it down into weekly then daily activities.

For each action step you need to plan it out on your calendar. 

For example for a goal of exercising 5 days a week plan that out on your calendar for when you are going to accomplish this activity for each week of the 30 days.

 Then you're going to look at your nutrition plan and make a meal plan based on the nutrition recommendations and create a meal plan for the week. 

You can even have a box there for your accountability that you can check off for when you check in with your coach or accountability partner.

The most important thing when you are setting your goals - you figure out what they are. And you must have the motivation to do it!

Make sure that that accountability person whoever it is (can be your husband, your best friend, your mom!) that you have in your life is holding you accountable and you have given them the OK to hold you accountable as well. So it's like an agreement between the both of you to hold yourself accountable to your goals. And you guys can really do this in any areas of your life.



I just broke it down quickly into a fitness one for you guys because this is one I come across most of the time but also you can also break it down into your business goals. Just remember friends---- our actions have to be things that you can control.

 At the end of the 30 days celebrate your progress.

Re-evaluate where you went wrong and also celebrate where you went right! I find it super helpful to write down three things that I did really well in the month versus criticizing myself and pointing out all the things that I didn't achieve because truthfully you're not always going to achieve all your goals and that's okay.

 You need to get used to really celebrating your progress and just being happy that you are moving forward.

I hope you guys set some amazing goals this month I want to hear about them. I want to hear what it is that you guys are setting for yourselves for this month to set yourself for success, feel free to email me at afitnurse@gmail.com or follow me on #Periscope for more motivation - @alyssaschomaker! 



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Tuesday, September 1, 2015

TOP 5 TIPS FOR GIRLBOSSES



My top 5 tips for girlbosses

Live your day with no regrets. 

Yup, that’s right. Never leave anything on table. Understand that there are seasons of push and seasons of pull in your business. When it is time to be bold, to really go after it and achieve what it is that you wanted to achieve!

If you don’t achieve that specific goal at that specific time then sit back, re-evaluate and look back at what it was that you did well under circumstances! Then celebrate those achievements and set some new goals for yourself! That’s my FIRST TIP for you #Girlbosses - Be BOLD and chase your dreams and chase your goals!!


My SECOND TIP is JUST DO IT. Just be like Nike and just do it. Believe that it can be done! Believe it can be done. BELIEVE in YOURSELF.

If you’re thinking about doing something kind of like I have been thinking doing #Periscope (follow me @alyssaschomaker!) with you guys. I have just every excuse in the book as to why not to do it. I just decided to DO IT! There’s just so much I wanted to share with you guys and so that’s my second tip for you guys – JUST DO IT.

Have GOALS and go out there. DO what you want to ACHIEVE and DON’T hold yourself back! Just do it. Often times I just act before I really think about the big decisions that I am going to make and I have just kind of gone with my gut and kind of LISTEN to that WHISPER and that is what I want you guys to do as well. To just do it! If there’s something you guys have been thinking of doing, just go out there and do it.



My THIRD TIP is to JUST HAVE FUN. Have a positive outlook in life. Really try to enjoy those moments. Celebrate every single accomplishment. CELEBRATE what you have going on within your own life. And make life just an adventure and have fun doing it. We only get one life guys! And so I want to make sure you are DOING WHAT YOU ENJOY. Whatever it is in your life make sure you are having fun while you are doing it.



Make sure you’re having fun doing it – that is so important and if you’re not enjoying in your life.


FOURTH TIP is FIND OUT WHAT MAKES YOU HAPPY. Find that thing that brings you PASSION and JOY and then create a living around that! It’s so important. Your career must be something that you are super passionate about! You never have to feel like you’re working a day in your life. And when that happens, it’s seriously amazing. I WANT THIS FOR EVERYONE! Because you can tell that I am just a really excited individual and I want everybody to just have fun and enjoy what they’re doing in their life.



My FIFTH TIP is VALUE YOUR FAMILY AND FRIENDS. When you own a business it is easy to get sucked in into your work and have resentment that you’re not spending that much time with your family or you’re not going enough time for your business. It is important to set business hours. Set hours that you’re just going to be with your family and then set hours that you’re just going to work.


Treat your business like a business with your family, and your faith being the priority that your business is centered around. Not the other way around. It’s so easy just to get caught up in trying to achieve diff goals and let the passion override what it is that we really, really want to accomplish. What you guys want to do with your business must be family and faith centered.


Make sure you guys are scheduling your family in there. I know that sounds super weird to think about having to schedule your family but it’s true. I schedule in everything that my kids have to do all the things I want to do with my husband, all my date nights and our weekends if you know in my business I don’t work Fridays, Saturdays and Sundays. I am there with my family.



It’s really important that you schedule your business hours around what’s going on with your family making sure each one of them have centered time that’s focus so that you’re WORKING SMARTER versus WORKING HARDER!


AND if you want to achieve more feel free to reach me out at afitnurse@gmail.com! Don’t forget to also follow me on #periscope @alyssaschomaker where you will find more motivations or check out the Youtube video!!! 


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Monday, August 31, 2015

Top 5 Tips To Motivate You to Get Your Workout In




Do you need yourself to go and workout?

Here are 5 ways that I am doing right now to get myself motivated, to stay dedicated to the goals that I set for myself.



First thing I did was--I went and I got some motivational tank on! I got one that says FOCUS ON THE GOOD STUFF and got some pink shorts! Anything motivating – whether it’s buying CUTE workout clothes or something that you feel really good in!! make sure it motivates you to put them on and makes you feel good about you!!



My second tip is to FIND A WORKOUT THAT YOU ENJOY DOING! For me I like HIIT workouts and I really love to weight train! Maybe for you, you like to do yoga or go on bike ride – whatever it is that you enjoy doing – make sure it should be something to get you going and designed to reach your goals!

My third tip is to find a pre-workout energizer that you like! I started drinking one of these energizers, it’s one of those pre-workout that’s all natural but when  I drink it I get so much energy and it’s almost full proof that I need to work out afterwards! There are a lot of brands out there on the market make sure it has clean ingredients. I like energizer by Beachbodies performance line. For some a cup of coffee is a great pre-workout to use as well.



My fourth tip is to VISUALIZE your GOALS. I really think that the key to your success if visualization. I want you to visualize what you are going to feel like. What are you going to look like, what are the things that you’re going to enjoy differently when you reach your goals? 




By going through this process, to really understand that it is a journey and that there are things that you really need to be celebrating all along the journey and not really set up yourself for failure by setting goals that are not achievable. 

So, really think about what this is going to look like for your future. What kind of goals you want to achieve and then break those downs into weekly goals that can make it manageable and you can really celebrate your success and victory along the way.

My last tip for you is FIGURE OUT what that WHY is. Why do you want to make this kind of changes in your life? Because that’s going to create self-motivation, and there’s nothing like a self-motivator. You can have coaches, you can have people helping you out along your journey and keep you motivated but you really have to have that internal jive. Have that controlling why in your life that will keep you centered and pick you back up on days when you fall off.  Not every day is going to be perfect, you are going to miss days in your training. You are going to eat less nutritious food and it is really up to you to determine that that does not define who you are or your end results.



Those are my five tips for you guys and I look forward for any questions that you have! For more, you can also follow me on #Periscope @alyssaschomaker and learn more! Cheers to a healthy life full of laughter and prosperity! 
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Sunshine in my soul: Faith and Fitness challenge

I have had this idea on my mind for awhile now.




It is not for everyone.

It is a little frightening as I certainly am no expert and definitely have had my fair share of Sins in my time.

See--- having a strong faith is something I didn't have for a long time in my life.

I mean I believed.

But, I never had truly surrendered.

It wasn't until I hit rock bottom and invited the lord into all areas of my life that I realized that the lords path for me is much more beautiful then I could have ever imagined.

I realize that it is the start that holds people back from ever beginning.

We rely on our own strengths to see us through..to get things done, to avoid temptations, etc... but what I have learned, and what I feel has been a HUGE component of my success in business and in my relationship has been learning that I NEED to rely on God to guide me and provide me strength to overcome any obstacle that may come my way.

I am learning to let go and let God.

I know my mess is part of my message and by sharing my obstacles and how I am overcoming them can be a vehicle for change in others.

And this is the idea behind my SUNSHINE in your SOUL faith + fitness 
Group.




Evoking change from the inside-out.

I want to keep this group to 20 ladies.

20 ladies that are committed to change and surrendering the things in their life that hold them back from becoming their best self.

Are you ready to shine?

Can you commit to 21 days of surrending your excuses and lighting that sunshine into your soul that starts this journey with us together?

Faith. Fitness. Fun. Friends.

email me at Afitnurse@gmail.com *sunshine in your soul* to be considered.��

Our group will start Tuesday after Labor Day!
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Friday, August 28, 2015

5 Protein Snacks that Pack a Punch

fruit and yogurt in a bowl
Snacks are necessary to keep your metabolism at its peak throughout the day. The type of snacks consumed makes a difference in reaching your health goals. You don’t want to consume snacks that are light and calorie dense. Rather, you want to consume snacks that are full of nutrients and protein. Protein snacks will help you feel satiated, so you will not feel hungry as often. Here are five protein snacks that will help curb your appetite and keep you feeling full longer!


Yogurt


Greek yogurt is one of the best protein snacks! It has an important serving of dairy, is a natural probiotic, and has an average of 17 grams of protein per serving! When selecting your Greek yogurt, check the label to make sure you are purchasing a brand that does not have a lot of additives, like sugars or fake flavorings. It is best to choose a plain, lowfat, Greek yogurt and add toppings. To sweeten it up, add a little raw honey, and garnish the yogurt with berries.


Edamame


Edamame is a satisfying and delicious mid-day snack to ease your afternoon cravings! You can purchase edamame dry roasted, or you can prepare your own! Edamame is great plain or lightly salted for an on-the-go snack, but you can play it up with many different flavor combinations. Try spicy toasted sesame and garlic, citrus and salt, cilantro and lime, or any variety of seasoning that you would enjoy!


Jerky


Jerky is one of the easiest on-the-go protein snacks! When purchasing, read the label and make sure it is not Jerky with an overload of sodium and preservatives. These make the protein snack less healthy in the long run. You could make homemade jerky with all of the protein and none of the preservatives! Preparing jerky ensures the quality of the meat you are consuming.


Peanut Butter


All natural peanut butter is a great source of protein and healthy fats. Eat it with celery or carrots for a satisfying crunch, or eat just a couple plain tablespoonfuls if you are craving a snack! It will help you feel full and satisfied until your next meal.


Eggs


Eggs are a great protein snack. Hard-boiled eggs are so easy to pack as a snack, and will satisfy any amount of hunger. Enjoy a hard-boiled egg with a little salt and pepper to add more flavor for your on-the-go snack.

If you are about to embark on your journey to a healthier lifestyle, contact me! I’d love to support you on your journey to health and wellness. :)
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Tuesday, August 25, 2015

Healthy Skin at the Gym


Are you experiencing breakouts since you have started sweating it out at the gym? Lifestyle changes can affect your complexion! Pores that are opened by sweating are more prone to becoming clogged and inflamed. Don’t let your skin change the way you work out, simply modify the way you take care of your skin. Here are six helpful ways to keep healthy skin at the gym.

Wash Face

It is important to wash your face prior to exercise. Washing your face will rid your skin of bacteria and dead cells that can clog pores while working out. When you exercise and sweat, your pores enlarge and are much more easily clogged if the surface of your skin is not fresh. Use a very mild cleanser before you work out or use facial cleansing wipes to keep your healthy skin.

Clean Machines

It might sound like a nuisance, but be sure to clean the machines before you exercise. You cannot trust that the person who used the machine before you wiped it clean. Others’ sweat that was left on the machine can wreak havoc on your healthy skin. If you accidentally touch your face after touching their sweat, you could be dealing with a breakout. Use the gym provided machine cleansers before and after each use, to ensure that you are using a clean machine.

Don’t Touch Your Skin

As stated above, touching your skin while it is sweating can be problematic. Bring a clean and soft sweat towel with you to the gym to avoid ski-to-skin contact and the clogging of your pores.

Hydrate

If you are working out and not drinking enough water throughout the day, dehydration can lead to dry skin, followed by an excess creation of sebum. This can lead to clogged pores and acne on your once healthy skin. Make sure you are staying hydrated throughout your workout and throughout the day.

Wash Your Face Again

There is a point where over drying can occur from washing your face too often, and you want to avoid this. However, you do not want bacteria and toxins that you sweat out during a workout to pool on top of your pores! Wash it off immediately after exercising. Use a gentle cleanser, rinse with tepid water, and pat dry. If possible, let your skin air dry entirely. Air drying helps prevent irritation that can be caused by touching sensitive skin. Be sure to apply a non-comedogenic moisturizer once your skin has dried. Staying moisturized will help you have healthy skin!

Body Acne

If you experience breakouts on your shoulders or back, the best approach to healthy skin is showering immediately after a workout. Use your normal body wash and clean your skin at the gym. It will take a little extra time, but it will be worth it to prevent skin irritation.

If you are beginning your journey to a healthy lifestyle, contact me! I would love to help you on your health and wellness journey.
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Thursday, August 20, 2015

5 Healthy Tips to Eating Out


Eating out at restaurants while you are trying to lose weight or get in shape can be difficult. Entrees served in restaurants are loaded with hidden calories, preservatives, and sodium. One option to stay on track with your healthy lifestyle is to avoid restaurants altogether, but that is not a practical solution! There are always events to celebrate and eating out is a great way to spend time with your friends and colleagues, and enjoy a relaxing evening away from home. Here are five tips to help you make healthier choices while eating out!

Do Your Research

Most restaurants have websites that feature their menu. Before going to a restaurant, take a look at the menu to see what the healthy options are. Look for lean meats, salads that have a lighter dressing, or other options that fit within your dietary guidelines. Looking at the menu before you visit will make it easier to make a healthy choices because you will have an idea of what to order before you go in.

Snack

If you can, try to eat a small snack, like an apple, twenty minutes before you go to the restaurant. An apple is a good source of fiber and will help you feel satiated when you order at the restaurant. If you do not feel like you are starving, you will be less likely to gorge yourself on carbohydrates while eating out.

Order First

Another way to avoid temptation is to place your order before the others at the table. If you can state your selection first, you are far less likely to make an impulsive choice after hearing what others are ordering. It could even influence some others to make a healthier decision!

Drink Water

When you arrive at the restaurant, drink a full glass of water. It will help prevent overeating once the food arrives. When it comes to ordering a beverage for your meal, stick with your water. If you feel like having a different beverage, avoid sodas and juices. They contain a lot of unneeded calories and sugar.

Bring Home Leftovers

There is a lot of pressure to “finish your plate.” Do not feel like you have to keep eating after you are full! It is an unhealthy habit and will just make you feel overly stuffed. If the portions are large, only eat half of the entree and box the other half up! If you want, you can box up half of your meal right away. That way, you will not be tempted to keep eating after you are full.

With these tips, eating out a restaurant can still be fun and enjoyable! You will feel proud that you stayed on track with your healthy habits. Plus, you will feel energized after your meal, rather than sluggish and overstuffed! If you’re interested in pursuing a healthier lifestyle, contact me! I’d love to help you get on track with fitness and health.
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Tuesday, August 18, 2015

Is it Time to Switch Up Your Workout Routine?

Are you wondering if you should be changing your workout routine? Maybe you are struggling with motivation at the gym or not seeing the results that you expected. Here a six reasons that you may want to consider changing up your workout routine:

Boredom

If you’re so bored at the gym that you do not feel like doing anything, it is time to modify your workout routine. You have to be dedicated to the workout, though! If you are the type of person that wants to switch it up after only 1-week, it would be in your best interest to try to motivate yourself to stick with your routine for at least a month. This will help you get the results you desire.

If you have been doing the same routine for months and it is just not motivating or energizing you anymore, it is time to switch up the routine! Try changing your form of cardio or switching one of your strengthening moves to a different exercise that works the same muscles.

Not Seeing Results

Working out consistently and not seeing immediate results can be discouraging. Make sure you have realistic expectations for yourself and physical fitness. You cannot walk into a gym and leave the gym the same day with a different body. Be patient with yourself and notice the small changes!

When you have been following a consistent workout plan, and you still are not seeing the appropriate results, make sure you are using proper form, and consider consulting with a trainer. If that workout just isn’t working for you, definitely consider trying a different position and implementing it into your workout routine.

Injury

If you are injured, it is necessary to modify your workout routine. Do not just stop exercising! Let your body heal, but do it in a healthy active way, so the rest of your body does not suffer due to an isolated injury. Modify your workout routine until you are back to full physical health.

Schedule

Maybe you have had a schedule change in your life, and your workout routine has to be modified to fit. That’s okay, just make sure you are getting in all the important aspects of your workout and that you are still noticing results over time.

Not Challenging

This is a big one! If you find your workout is too easy and that you can do it without thinking about it, you should definitely switch up your routine! A workout should be a challenge, it is the only way to see results. If you are not pushing yourself to a new level, reevaluate your workout routine and learn new ways to challenge yourself! It may mean increasing your distance on the treadmill, increasing resistance on the elliptical, or reaching a new level of weight during strength training. Just find what works for you!

Tired

If you are no longer feeling energized by your workout routine, you may be pushing yourself too much. A good workout should leave you feeling refreshed, not lethargic or exhausted. You may need to take a few rest days and modify your workout routine to something less strenuous. The time spent recovering is just as important as the time spent in the gym.

If you are looking for someone to guide you on your fitness journey contact me! I would love to help you live a healthier lifestyle and help you become the best version of yourself!
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