Debbie's 4Q Fitness

Or in a shot...

25 Things That Will Change Your Body If You Start Them in September:

1. Drink mostly water. No soda, juice or sugary coffee.
2. Eat 40 grams of protein at breakfast, or your cravings will own your afternoon.
3. Walk 10,000 steps every day.
4. Walk for 10 minutes after each meal.
5. Strength train three days per week. Block it into your calendar like a meeting.
6. Stick to the same six basic exercises each session. Boring builds muscle.
7. Complete four sets of 12 reps. Add weight once you can perform all four sets with proper form.
8. Write down every set. If it isn’t written down, it didn’t happen.
9. Keep three simple meals in your regular rotation.
10. Eat protein with every meal. Aim for at least a palm-sized portion.
11. Have one planned snack instead of grazing all day.
12. Close the kitchen after dinner. Lights off and door shut.
13. Keep alcohol consumption close to zero.
14. Get seven to nine hours of sleep in a cool, dark room.
15. Keep your phone out of the bedroom.
16. Take the stairs. Every flight is free exercise.
17. Park farther away from the entrance.
18. Take your phone calls while standing or walking.
19. Take progress photos using the same mirror and lighting.
20. Weigh yourself once per week instead of every day. Focus on your habits.
21. Stop waiting until Monday to restart. Fix your next meal, not your next week.
22. Cook once and eat it twice or 3x.
23. Keep a convenient protein option in your bag or car.
24. Stop buying the snacks you can’t stop eating. You can’t eat what isn’t in the house.
25. Give yourself 12 consistent weeks before judging your progress.

Share this with someone who feels like they’ve tried everything, but nothing seems to stick.

Exercise and training are not the same!

What are you training for?

This!

You don't have to go to the gym... you get to!

Don't confuse blessings with punishment!

August 1, today starts my month of 50 push-ups per day! I just finished and was able to do 25 before resting!

Proud of my progress in July, I did 40 a day everyday except for one! I ended the month of July being able to do 20 without rest!

Setting goals and sticking to them builds habits that make you stronger!

WIN THAT WINDOW!

So what does it take to get you to workout? Sometimes it's hard to get in the habit, but I find it easier when I make it a game. I workout in our detached garage, which is just outside my house. So I tell myself it's a mile walk to the gym, so I walk my driveway back and forth for a mile, then head into the gym. Afterwards, it's a mile back home! So I'm getting my steps in as well as my workout!

What are some things you do to get in the habit?