Simply Fit in the New Year

It's that time of year again.

People are setting their New Years resolutions and this year so many are jumping on the  One Word bandwagon. I've had a few different "one words" throughout the years and this year's word is one that I just couldn't get off my heart and mind. Consistency. There's many parts of my life which could use a bit more consistency whether it's in my parenting, homemaking, work, internet aspirations, and fitness.

Later I may expound more on how I'm setting little consistency goals this year. But today lets talk health and fitness.

If you've followed my weight loss journey at all throughout the past year you probably know that I found a way to drop a lot of weight. Hooray!

In the past year, though, I learned how to put a portion of that weight back on. Boo!

Basically I lost momentum and consistency. Busyness and laziness crept in. I'd take a day or two off of exercising, skip a day logging my food, and BAM! It's amazing how quickly old attitudes and habit can creep back in. I'd start and stop "eating right again" all the while being okay with cookies after school with the kids or going back for another scoop of seconds.

If you followed my Simply Fit posts from last year I talked about some of the small simple steps that can build on each other to make some great healthy progress. It's time to start the new year off with those goals again. I need little attainable goals to build on if I'm going to stay consistent. I'm not successful with big new years resolutions that will be easy to quit in a day or two.

Here's what we've discussed so far...

Step 1: Increasing Water and Decreasing Sugar

Step 2: Increasing Clean Foods and Decreasing Processed Foods

Step 3: Increase Stamina and Decrease Your Expectations

Step 4: Increase Support and Decrease a Negative Attitude

DON'T try to do this alone. You will find it so hard to commit and be consistent. We all need the support of others to see these lofty weight loss or healthy eating goals make a difference. I find my negative attitude and wanting to quit rush in just a few days into my "fresh start" if I'm all on my own.

2 Steps to Increase Fitness Support

1. Take someone with you

Starting to walk each evening? Ask a neighbor to join you!

Planning to go to the gym every morning? As a friend to meet you there!

Waking up early and sneaking downstairs before the kids wake up to exercise in the living room? Text a friend when you're done and tell them to check in if they haven't heard from you!

My husband is my "someone" doing this with me. We workout together in our living room most evenings. Knowing one of us will be the motivated one and drag the other in front of that TV is what I need. I also have a friend who texts me every morning to let me know she's finished her workout. Because 2 are better than 1 when it comes to keeping those fit goals.

2. Online support

When I was at my heaviest weight, I found my first glimmer of motivation from an online challenge. It was a simple challenge that just required signing up, printing off the exercise tracker, and using a specific hashtag on twitter. The steps were easy and I found motivation and support from following the hashtag and seeing others pushing to the end as well. I logged 1800 minutes of walking and exercise during those few months - a massive accomplishment for me at the time.

After that first challenge I joined a large Facebook group all about support, education, and accountability. I was always eager to log into the large group and let everyone know I did it - I made it through another day of exercise. In that group I learned how to eat, what to eat, and had coaches teaching me along the way. I'm still in that large group and we cheer each other on every day.

In addition to being a part of the large fitness group on Facebook, I also have gone through seasons of leading small online groups and also have a teeny group of 3 of us who log in each day to say we worked out and what we ate. Again - it's knowing someone else is doing it too and they're keeping you accountable.

We are so blessed to live in 2017 and have so much online education and support at our fingertips. Take advantage of it!

**So that's your challenge for the next week. Find the support you need. You'll lose that negative attitude and hopefully stick with it longer to reach those goals to the better you.

I'll share later this week a couple of online support options you can jump into with me. But if these tips sparked ideas, jump on it! Phone that friend and get your bodies moving today!

I'm here if you need someone. I'm cheering for you!

-Jessica
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Simply Fit Challenge #3

Last time we talked about challenge #2, increasing clean foods and decreasing processed foods. Hopefully after 2 weeks it's feeling a bit easier and you now have a list of go-to easy but clean meals! Remember you can visit my Simply Fit Challenge Pinterest page for recipe ideas. And if you want a full week meal plan including breakfast, lunch, snack, and dinner, fill out the comment section in the right sidebar of this page and say "I want the full meal plan!"

Challenge #3 takes a break from a new nutrition goal but moves into an exercise goal.

Step #3: Increase Stamina Vs. Decrease Your Expectations

By increasing your stamina over the next 2 weeks, you're going to push harder.

Going on a daily walk or run? Try to go a few minutes longer!
Lifting weights? Try to lift a couple pounds heavier.
Working out to a 25 minute fitness DVD every day? Add in a few minutes of sit-ups.

Make the gradual increase in your stamina and you'll eventually notice a big difference in how you feel!

Decreasing your expectations is not easy. We see the fitness professional on the workout DVD, the images online of skinny legs and people posing with their ripped abs.

Don't aim too high! You need realistic expectations.

I've grown in my belly and birthed 4 kids. I guarantee I'm not going to finish a workout program and look like Jillian Michaels in a month. Over time can I make amazing progress? Sure! But when I think I'm going to have ripped abs in a month I suddenly get discouraged. And that discouragement can lead to giving up.

These little changes are goals over a longer period of time that we usually like. Decrease your massive expectations and make little goals. Maybe first shoot to lose 3 pounds. Or make it your goal fit into that shirt that is hanging in your closet that is a little too tight to wear.

Little goal by little goal and you'll be extremely proud of your progress whether you look like a fitness model or not. I sure don't!

That's it. Your #3 goal is to Increase Your Stamina and Decrease Your Expectations. Let's keep each other accountable and over the next 2 weeks make some little changes!

Don't forget what else you should already be doing...

- Make a schedule for when you'll make time for exercise. Start with just 4-5 days a week. Schedule it and make it happen!

- Find an accountability partner to join you on these little challenges. Daily exercising with my hubby and keeping track of my workouts in an accountability fitness group online has been critical for me.

Step 1: Increasing Water and Decreasing Sugar

Step 2: Increasing Clean Foods and Decreasing Processed Foods

Need some ideas on how to make time for your workouts? Read my ideas HERE.

For some Beginner Fitness Tips read THIS.

Make sure you follow the Jess Newland Fitness Facebook page and my Instagram for videos & ideas throughout the challenges.

What is the Simply Fit Challenge?

Every two weeks we'll introduce a new goal to work on. Each challenge will focus on a different area to INCREASE and DECREASE.  Follow along and hopefully by the time the New Year comes around you'll already be way ahead of everyone else who is trying to just begin to set their weight loss resolution goals.

Simply Fit Challenge #2

It's time for Simply Fit Challenge #2!

First off, how did you do with #1? Is drinking water becoming more of a habit now? I hope so! Don't stop! Increasing Water Vs. Decreasing Sugar should now be your constant goal.

Slowly we're adding to our challenges.

Step #2: Increase Clean Foods Vs. Decrease Processed Foods

Does this sound scary, impossible, and even expensive? Don't click away yet. Give me a chance!

Our grocery stores are filled with processed and chemically modified foods. Stuff our bodies do NOT handle well.

What if you tried, for the next 2 weeks, to put aside those boxed and frozen dinners and tried to eat as clean as possible. Try centering your meals around whole foods and cook your own food.

My tip? Shop the outer perimeter of the store. What do you find on the outer edges of the store? Fruits. Vegetables. Meats. Give it a try!

I'm not going to leave you flailing for how to get started. My life is filled to the minute with life, especially doctor and therapy appointments for my youngest. Quick easy meals are a MUST for me.

So here are 3 Get Started options I've got for you...

• I've created a Pinterest Board full of easy whole food ideas. 
• Download this meal plan that I've used many times. It can give you a glance at ideas and how we eat when we're following a plan.
• I have TWO full month meal plans that a coach in our online accountability group put together. It's an amazing plan that includes every part of your day, what to eat, and delicious recipes. They're not easily downloadable but use the "Contact" form to the right of this post and drop me a note that says "I want the full meal plans" and I'll email them to you. They're absolutely FREE!

Remember - this is a gradual increase and decrease challenge. Make little changes in the right direction each day. You have 2 weeks before our next step!

Don't forget our previous goals...

 - Make a schedule for when you'll make time for exercise. Start with just 4-5 days a week. Schedule it and make it happen!

- Find an accountability partner to join you on these little challenges. Daily exercising with my hubby and keeping track of my workouts in an accountability fitness group online has been critical for me.

Step 1: Increasing Water Vs. Decreasing Sugar

Need some ideas on how to make time for your workouts? Read my ideas HERE.

For some Beginner Fitness Tips read THIS.

What is the Simply Fit Challenge?

Every two weeks we'll introduce a new goal to work on. Each challenge will focus on a different area to INCREASE and DECREASE.  Follow along and hopefully by the time the New Year comes around you'll already be way ahead of everyone else who is trying to just begin to set their weight loss resolution goals.

Need help choosing a workout program that's right for you? Fill out the Contact Form in the right sidebar and I'd be happy to help.

Make sure you follow the Jess Newland Fitness Facebook page and my Instagram for videos & ideas throughout the challenges.

Simply Fit Challenge #1

Are you ready?! It's time for Simply Fit Challenge #1!

Every Simply Fit Challenge has a theme. Increase something, and at the same time decrease something. It might relate to food, it might relate to exercise. We hope all these challenges give you a little "jump start."

Is each little goal all you will do towards healthy living? I hope not! Keep exercising. Keep trying to eat right. If you're not already doing something, get off the couch and pop in a workout DVD or go on a walk!

Step #1: Increasing Water Vs. Decreasing Sugar

For the next 2 weeks we challenge you to simply work on increasing water and decreasing sugar.

Headed to grab a Coke? Fill your water bottle instead. 
Wanting to open the Oreo cook package in the pantry? Drink a tall glass of water.
Got the afternoon munchies and wanting a sugary treat? Fill your water bottle and walk out of the kitchen!
Heading to Starbucks and wanting a latte? Order a tall Americano and ask for ice water as well!

See a theme here?

Trust me - I'm needing this challenge just as much as you are. We ALL need to drink more water and walk away from all the sugary drinks and food. I'm a sucker for those afternoon munchies. But for the next 2 weeks I'll be here working on my water drinking habit.

How much water should you drink? Drink off and on all day, and your best indicator is if your pee is clear.

Will this come easy at first? Probably not. Take baby steps. Work on a gradual increase vs. decrease goal. You'd got 2 weeks to get there. :)



Will you join me in the challenge? 

We have a Facebook Group for accountability. Join HERE!

Post your water drinking pics on Twitter & Instagram and add #simplyfitchallenge to your post so we all can find you. Let's cheer each other on!

Don't forget what else you should already be doing...

1. Make a schedule for the next 2 weeks of when you'll make time for exercise. Start with just 4-5 days a week. Schedule it and make it happen! Deal? 

2. Spread the word and find an accountability partner to join you on these little challenges. Daily exercising with my hubby and keeping track of my workouts in an accountability fitness group online has been critical for me.

Need some ideas on how to make time for your workouts? Read my ideas HERE.

For some Beginner Fitness Tips read THIS.

What is the Simply Fit Challenge?

Every two weeks we'll introduce a new goal to work on. Each challenge will focus on a different area to INCREASE and DECREASE.  Follow along and hopefully by the time the New Year comes around you'll already be way ahead of everyone else who is trying to just begin to set their weight loss resolution goals.

Need help choosing a workout program that's right for you? Fill out the Contact Form in the right sidebar and I'd be happy to help.

Fit Challenges for Real People

We just finished out workout for tonight. Technically it was our day for T25 Cardio, but I smashed my pinky toe this morning on a door and the nail split all the way down. Blood. Pain. Yep! 

No way was I putting a shoe on my right foot tonight so we lifted weights again today. I'm not complaining about the workout - I love the weight lifting! My competitive nature comes out and I push hard because I want to one day out-lift my husband. Will that happen? Doubt it! But at least it pushes me harder!

Peter and I have been coming up with 2 week mini-challenges for you - and us! 

Do you ever feel lost when it comes to making healthy and fit choices? 

Do you see your Facebook feed flooded with skinny and muscular bodies? 

I may have been working out consistently for 2+ years and I can guarantee I don't look like those toned models. 

We've created these challenges for the normal people like you and I. 

Ready to take some baby steps, learn a bit, and make make some new habits? 

Our first challenge post is already scheduled and will go live right here on the blog next Tuesday. 

Come back and join us for the Simply Fit Challenge #1 - August 29!

All you'll need to do is follow along here on my site for each bi-weekly challenge. Make sure you follow the Jess Newland Fitness Facebook page and my Instagram for videos & ideas throughout the challenges.

But until we start August 29, you're not off the hook! 

I have a couple mini challenges for you to get started on now...

1. Make a schedule for when you'll make time for exercise. Start with just 4-5 days a week. Schedule it and make it happen! Deal? 

2. Spread the word and find an accountability partner to join you on these little challenges. Daily exercising with my hubby and keeping track of my workouts in an accountability fitness group online has been critical for me.

Follow our family's stories in our daily vlogs on YouTube HERE!

Simply Fit Challenges

What do you think of when you hear people talk about fitness?

Fear?
Annoyance?
Doubt?
Stress?
No time?

I'm going to say something I never thought I'd ever say...

I have grown to love working out!

More so - my husband has been working out daily with me for 2 years. That's almost more mind blowing!

We were lazy. We were tired. We were, well, lets call it "fluffy." We were fluffy and we didn't know it!

After 2 1/2 years we are still going strong with our workouts and I get asked a lot how I find time. You can read my recent post about 5 Beginner Fitness Tips where I touch on some of this.

Truly it's all been about:

1. Making the time

2. Setting a goal to complete an entire program

3. Staying accountable with someone else

4. Not letting the kiddos keep us from exercise

Making the time includes setting a schedule and sticking to it. For us that's every evening after dinner. For you it may be first thing in the morning or on your lunch break. Write it down on your calendar and MAKE IT HAPPEN each day!

Setting a goal to complete an entire program is fulfilling and gives you a chance to really record and notice your progress. Our first program was Slim in 6 and we did it! We finished a full 6 weeks. We took before and after pictures and saw a massive difference. Our next program was P90X3 and we did that one too. We completed the full 90 day program and again saw results. I love programs that include a schedule, and have a big variety of workouts to keep me from getting bored. Whatever you choose, set a goal and complete it! Maybe choose a fun reward for yourself for when you make it to the end!

Staying accountable with a friend has also been critical. Whether it's a spouse, friend, or an online accountability fitness group, joining forces with someone else who is also trying to reach similar goals can keep you pressing play on that workout even when you'd much rather sit down with the remote and veg out.

Not letting the kiddos keep us from exercise can be a challenge. Kids can sure be the first reason I try to say no to exercise. Whether I'm completely exhausted because I was up with the baby all night or he's trying to crawl under my legs while I'm trying to do active cardio workouts, I've found I can always instead come up with a way to keep him entertained.

Here's some ideas...

If the kids are older, have them join in! Our elementary and middle school aged kids LOVE when we ask them to workout with us. On school nights the 30 - 45 minutes for a workout is a perfect time for them to take a shower and get pjs on or even sit nearby on the couch and finish up homework. I've definitely helped my kids study for spelling tests while exercising!

If your kids are babies, pop them in the baby swing or set them in a play pen in the room with some distracting toys. I've had countless yoga or pilates days where Zachary is crawling under or over me. But you know what? It's okay! He's usually giggling at his clumsy mama and it's fun to have the whole family in on the action.

INTRODUCING THE SIMPLY FIT CHALLENGE

Do you ever feel like you don't know where to start? My husband and I have been coming up with little, attainable challenges to spur you on. To spur us on too! (I really need the nutrition challenges to keep me eating right!)

We're calling them Simply Fit Challenges. Every two weeks we'll introduce a new goal to work on. Each challenge will focus on a different area to INCREASE and DECREASE.  Follow along and hopefully by the time the New Year comes around you'll already be way ahead of everyone else who is trying to just begin to set their weight loss resolution goals.

The first Simply Fit Challenge will begin August 29! All you'll need to do is follow along here on my site for the next challenge. Make sure you follow the Jess Newland Fitness Facebook page and my Instagram for videos & ideas throughout the challenges.

But until we start August 29, you're not off the hook! I have 3 mini challenges for you today...

1. Make a schedule for the next 2 weeks of when you'll make time for exercise. Start with just 4-5 days a week. Schedule it and make it happen! Deal? 

2. Spread the word and find an accountability partner to join you on these little challenges. Daily exercising with my hubby and keeping track of my workouts in an accountability fitness group online has been critical for me.

3. Read the posts below from my friends. I have found an incredible group of online blogging friends who push me to be better. They are all sharing today about how they make fitness fit into their busy lives as well. I'd love you to pop in. Leave them a friendly comment and tell them I sent you! :)

Heather from The Crunchy Trail

Allie from Simply St. Augustine

Melissa from Blessed Simplicity

5 Beginner Fitness Tips

Two years ago I was a tired mom of 4 who couldn't keep up with my kids. Over my 15 years as a parents so far I had started and stopped workout programs more times than I could count. Exercise just wouldn't become a habit and I never ever had success. I was carrying around the weight of 4 pregnancies and had lost all motivation. Something changed for me in 2014, and I'm SO glad it did! 

Counting the minutes I walked turned into completing an entire fitness program and the realization that regular people like me could lose weight and healthy set in. 

Today I'm sharing with you 5 beginner tips for starting your own journey to losing weight and feeling better.

1. Don’t just talk about it, start now!

We all talk about the need to get healthy and lose weight. It’s good for us, right? I’m the best at getting big ideas and saying I’m going to start something. But unless I make that first move? Reality is I’ll never get started. Whether it’s talking about weeding the garden or starting an exercise program, I’ve just got to make it happen. Don’t say you’ll start tomorrow, next week, or even at the beginning of a new month. Make a plan and start TODAY!

2.  Schedule fitness it into your day and put it on your calendar!

Let’s be honest. We’re ALL busy. I could list all the things I have to do in a day and you could too. We’re so busy, the days fly by, and if you’re like me you get to the end of the day and all you want to do is sit and do nothing. With school about to start up again, the routines will be getting even more busy running here and there. If I don’t have a set in stone plan as to when my workout is going to happen each day, it’s typically the first thing to get ignored. 

I challenge you to sit down with your calendar and block out your exercise time. We’re currently working through a program called T25 that takes literally only 25 minutes to complete. Even with my crazy schedule filled with caring for Zachary and all of his therapy and doctor appointments, I can carve out 25 minutes. 

For Peter and I, our time to work out is every evening after dinner and the dishes are done. It’s so routine now that our kids even know when it's workout time and they ask us if for some reason we don’t start our workout right away!

Grab that calendar and plan out your workouts for the rest of the week! Do it!

3. Pick a program and stick with it to the end!

How many exercise DVDs are sitting on your bookshelves? Especially after I started having babies I bought several. And by several I mean SEVERAL. They all come with a plan, right? Most fitness programs come with a calendar to follow laying out which workout to do when. I can honestly say that it wasn’t until my oldest kiddo was 15 years old that I completed an entire workout program. SHAME ON ME! No wonder I kept all that weight on me. 

Don’t start and stop. Pick a program, print off the calendar, and commit to finish it to the end! 

My first program I ever finished was Slim in 6. And I did it! I completed the full 6 weeks. And because I did, I had AMAZING results.

4. Find an accountability partner!

If it weren’t for my husband, I would have quit this whole losing weight goal 2 years ago. I’d probably still be in my extra large jeans and have no energy. Every day I push myself harder knowing Peter is watching and working out with me. On evenings I don’t want to work out, Peter drags me to the living room. And on days he’d rather take a nap on the couch I’m getting real loud, waking him up, and saying “lets get started!” 

I also have a friend that I text with to stay accountable. She texts and checks in on me to see if I’m working out and how my nutrition is, and I do the same for her. Knowing there’s someone who’s keeping an eye on you and checking up on you makes it that much more motivating to keep going!

5. Plan your meals ahead of time

Oh the nutrition battle. Here’s the truth. I started working out consistently 2 years ago and ate right. Within the first year I’d lost 40 pounds and 4 pant sizes. Serious. But here’s the deal. I  gained 10 pounds back. Did I quit working out? Not at all! 

Why then did I gain back 10? I slowly became lazy with my eating. Don’t get me wrong. I don’t eat bark and beans. Even on our nutrition plan I eat delicious food. But one donut can lead to two, and one latte can lead to another. I can’t stress enough how eating right is the key to ALL of this. When I started eating right again in addition to my exercise? The weight started falling off once again. It’s SO important.

Here’s my tip: plan your meals out down to even your snacks. Plan a week at a time and stick with it. Save your plans and once you have 4? You have a whole month’s worth of healthy eating plans and you’re on the right track!

For me a healthy lifestyle take constant effort. Now that I know it’s possible to lose weight and regain energy I wouldn’t have it any other way. I’ve still got lots of work ahead of me - I’m working on the next 30 pounds I need to lose and I’m daily fighting the nutrition battle. 

Need help reaching your health and fitness goals? Fill out this simple questionnaire and I'll contact you to help you get started making your own awesome progress!

Let’s do this!

-Jessica

Follow our family's stories in our daily vlogs on YouTube HERE!

I Cried In Kohls

I’d like to tell you this was the first time I’ve cried in Kohls, but to be honest it’s happened once before. This time the tears had nothing to do with Zachary and all to do with my new journey to health and fitness.  It was the day before I was to fly to Texas for a conference and it was either time to buy belts and suspenders or clothing that fit!  I've lost 31 pounds in the past 4 months!  I knew my clothes had been getting bigger and I’d even moved into jeans several sizes smaller but I don’t think I really KNEW that a change was taking place.  I don’t think I really believe all my effort was working.  I grabbed several items that I knew logically should fit my new size but my mind told me “no way” will those fit.  As I stood in that dressing room trying on item after item that wouldn’t have even fit a fraction of my body just a few short months ago it hit me for the first time that this was real.  And I cried.  This is really me!  I’m down several sizes and all of my hard work to eat right and exercise are paying off!  I can only say that I didn’t do this alone – oh I have put forth the effort but I can only claim that “I can do all things through Christ who gives me strength.”

I have a long way to go.  Some weeks the weight loss plateaus and it gets discouraging.  I still have a lot of weight to lose and I know there are muscles that are hiding somewhere that are waiting to be toned and strengthened.  This is a journey and new life style for Peter and I and I’m definitely learning a lot along the way.   I hope and pray that I am becoming a good example to the 4 sets of eyes that watch us work out every evening.  I pray for the message our new habits send to our kids – that they won’t see the need to get thin and look good, but to take care of the body God’s given us. 

Recently I took a step that many would call crazy.  Throughout the past couple of months I have had many people want to know what I’m doing and what works, so I recently became a Team Beachbody coach with the goal of helping those around me start their own journey to health and fitness.  I want to share that this really is possible – I honestly never believed that.   Selling Beachbody products is part of it, but more so I want to cheer you on!  In my last post I mentioned the challenge/accountability group I was a part of.  The people in that facebook group have motivated me to keep going – to keep pushing play on those DVDs when I didn’t want to. They’ve guided me in how to eat right and get results.    They don’t all use Beachbody products and that’s okay!  It’s all about what using works for you and getting the encouragement to make changes and new habits.

I want you to know this is possible for you too!  If you just need ideas and encouragement or if you want to join the free challenge group, head to my website, www.beachbodycoach.com/jessnewland.  Click on the orange "Join" link in the middle of the page and select "Sign me up for the FREE membership."  I can then add you to our fb challenge group.  I of course can help you select a fitness program that works for you, share what programs have really helped me, and share about the amazing Shakeology shakes that truly sold Peter and I on my becoming a coach.  If you’re not ready for that just do something.  Get up and go for a walk! Already have a fitness plan but just want the accountability and encouragement?  Let me know! 

Photo Credit

What are you going to do today to get moving?!  
What are your fitness goals?