The end of 2023 is literally just around the corner! Have you accomplished any of the goals you set for yourself this year? Have you given any thought to the things you would like to change in the new year? Why wait?!

We’ve all desired a change in our lives – some form of improvement.  Whether it is to improve our health, fight aging, get in shape, become faster or stronger, we all set goals.  Deep down, we all believe that by reaching that goal, our lives will change for the better.  Of course, this requires a lifestyle change – not just temporary adjustments.  

It can certainly seem overwhelming.  Depending on your goal and where you believe yourself to be at the beginning, it may seem impossible.  So the key is to keep it simple.  Break it down into smaller, more attainable goals.  These will add up to huge steps forward!  And keep in mind that the journey itself will see incredible changes.  Don’t underestimate the importance of every single step along the way!  

Maybe thinking of the caterpillar to butterfly transformation will help us.  Let’s break it down and keep it simple, right?

My clients and Boot Camp group went on a nine (9)-week transformation challenge together this spring. Having a community with similar goals is definitely a bonus, and we crushed quite a few goals!

With exactly nine (9) weeks from today until January 1, why not get a jump on making a transformation beginning right now? Let’s break each week down into weekly “bite-size” portions. Building in small, reachable goals makes any larger goal seem more attainable.

Time is the first topic for TRANSFORM.   Time passes so quickly, even when we’re not-so-patiently waiting for results.  But those changes are happening, & the results are there!  Back in the spring, I ordered tiny caterpillars for us to watch as they transformed. In only the first five (5) days, the tiny little caterpillars nearly doubled in size!  Just stay busy, and put in the work you know you need to do.  Whether it’s at work, in school, in your walk with the Lord, and/or in the gym – your effort and time is NOT wasted!!!  You are growing, learning, and transforming!

Time Management is crucial.  Are you maximizing your time, or do you feel disorganized, like you’re spinning your wheels?  Maybe nailing down an evening routine and/or a morning routine will help!  

For example – 1)  prep your meals, pack them & healthy snacks in a bag in the fridge before you go to bed.  

2)  Prepare your breakfast (overnight oats, egg bites, protein coffee or shake) before bed.  Just grab & go in the morning!

Be sure, whether it’s morning or night, to add in Bible & prayer time, household chores, and self-care activities.

Invest the time once or twice each week to prepare your meals.  

If you’re like me, sometimes I just forget to take my vitamins,  probiotics, etc.  Or, my lack of planning ahead had me rushing out the door with no time to get meals & supplements to take with me.

There are solutions!  And gadgets that help!  Who doesn’t love to Amazon shop for cool gadgets?  Find a “pill sorter” or management system for your vitamins.   Remember – they are really important!  They fill in those nutritional gaps.  Probiotics are also important and aid in digestion.    

Take the time to track your meals!  It really matters!  Tracking each meal you eat is a little “in your face” dose of reality. . .be intentional with logging what you eat each day. Even if a meal or two aren’t ideal.  Any real lifestyle change only happens when we’re completely honest with ourselves.   So – track your meals.  Track your workouts.  Keep a journal, use an app.  If you’re my training client,  the Trainerize app is the perfect place to track workouts AND meals.  It syncs with My Fitness Pal and Fitbit.  

In watching the caterpillars grow each day, we could see that they were all different and grew at different rates; some were bigger, some were smaller, and some were more active.  Just like these tiny creatures, we have our own Divine genetic blueprint.  None of us will transform exactly the same; but rest assured that change WILL happen!

This week we’ll be concentrating on Time in our journey to Transform.  To recap, let’s remember that any true transformation takes time.  No major changes happen overnight, and true transformation should be complete transformation, right?  Caterpillars are busy being caterpillars – doing caterpillar things – until time to build their cocoons.  When their time comes to become butterflies, they are all-in, full-fledged, and forever butterflies.  So be patient with yourself!  Be intentional about your choices and habits.  Build productive evening and morning routines into your daily schedules.  Take the time to track your meals, workouts, and progress.  You can use a journal (old school pen & paper), or any number of apps.  MyFitnessPal and FitBit are great tracking apps that I’ve used personally.  I’m sure that Apple watches do the same.  Remember if you’re a client, we track your workouts and measurements in Trainerize!  

 * Let’s look at a sample evening routine.  Here are some things you can add into every evening to insure your morning starts organized!

 1. Charge all the things!  Ear buds, watches, phones

 2. Be sure each of your meals from the day are entered into a journal or app

 3. Be sure your workout from the day is entered into a journal or app

 4. Prep your breakfast, lunch, and any snacks needed

Spend this week studying your daily habits. How can you improve your daily routines, and make the most of time management? Use any of the tips here, and feel free to message or email me with any questions! Don’t forget to come right back here next week to find out all the things we can Remove in order to transform into our best, healthiest selves!

I’ve always heard that the older you get the faster time seems to fly by.  Well, I sure believe it!  This year is proof of that; here we are, well into the final three (3) months of 2023.  It honestly seems like we were in January just yesterday.

As quickly as the first nine (9) months have gone by, these last three (3) will be a blur heading into the holidays.  Have you taken a minute or two to look back over your 2023 yet?  Did you reach the goals you set in January?  Did you set new ones as the seasons changed?  

My boot campers and training clients embarked on a nine-week Transformation journey together from the winter into the spring, and I will share this with everyone on this site very soon!  In preparation for this, let’s do a quick review and look ahead.

During 2023, did you push past your comfort zones?  Did you try something new that was a challenge?  What growth did you experience?  I honestly would love to hear from you about it!  This growth can come in various forms:  confidence level, Spiritual revival, physical strength and/or endurance, mental and emotional strength and endurance.  If you experienced anything like this, believe that this can be the beginning for you!

Pick a new goal.  Challenge yourself to go the extra mile, the next level.  Push past your “new” comfort zone to see what is in store.  You can accomplish SO much more than you think.   Just imagine what you want to accomplish, set that goal, and take that first step.  We’ve all heard the phrase you miss every shot you don’t take; you will never know if you don’t at least try.

Think long-term vision here.  Look past what you’ve always done and what you’ve always been.  Envision the best, healthiest version of yourself, and set your goals accordingly.  Remember to start with small, realistic goals that help you reach a bigger goal!

Accountability is a must!  A quality personal trainer is always your best first step.  Or even your second, third, fourth, etc., step if you’ve always struggled to build and maintain healthy habits.  A committed workout and/or meal prep partner is also a great way to gain accountability.  Those who are ultimately successful in not only making changes, but in maintaining a healthier, more fit lifestyle always have a community to hold them accountable.  

Faith is equally important – always.  Remember that our bodies are the Lord’s temple.  Pray for consistency, mental and physical endurance, and even pray for His wisdom in choosing a coach/trainer or accountability partner.  Trust the Lord to help you improve His temple (your body).  Trust your coach, and never give up!

Rather than expecting big changes and being disappointed by a number on the scale, always look for and CELEBRATE the non-scale victories!  Are you finding that you are sleeping better?  Your clothes are fitting a little more loosely?  Are you finding that you aren’t getting winded as easily walking to your mailbox or up a flight of stairs?  Have you received a compliment lately?  Do you feel a little happier, have more energy, and/or feel that little things don’t upset you like they used to?  These are all non-scale victories!  These are definitely signs of progress, and you should celebrate them!  

Remember that making a change is hard, and give yourself grace if you make a mistake (skip a workout, eat a crappy meal or snack).  Being unhealthy and fatigued more often than not is hard.  Struggling to bend over, go up and down stairs, and getting up and down is hard.  Having high blood pressure, diabetes, and arthritis is hard.  We have to choose our hard – what are you willing to live with?  I have arthritis, and can guarantee you if I sit still it gets worse.  Moving and strengthening the muscle, ligaments, and tendons around my joints protects my mobility and eases my pain.  So go ahead and take that first step toward a healthier you!  Get moving, start eating healthier, and start feeling better!  If you slip up or take some time off, that is perfectly OKAY!  Just don’t ever give up!  

Please feel free to message me for a free consultation for personal training (in person and/or online) if you would like to chat about how it might help you!  My email address is:  FitTeacherMom@aol.com,  You can also click on the Contact Me tab on this site!  

Here’s to finishing 2023 in great health!!!