Oct
01

Are you setting your Goals?

Posted by Tamara Kosaba

Be honest with yourself and your abilities when setting goals.
If at any time you realize your goal may have been a bit unrealistic, simply
revise your goals. Have a deadline for your goal and tell people about it!
Telling others makes you more accountable!

1. Always write your goals down

2. Post your goals somewhere where you will see it daily

3. Set a deadline

4. Be specific

5. The goal should be measurable, how will you know when you reach it?

6. Set both short term and long term goals to keep you focused

7.Set behavioral goals, things you can do each day that will help you reach
both your short term and long term goals

For example, set a simple goal like eat a healthy breakfast daily, eat a
healthy snack before going out for dinner, drink a glass a water every time
you feel hungry.

As you achieve these goals return to your list and update all of your goals

Self-Contract

I __________________, agree to commit to The Amazing Mom’s Fat loss
Solution.

Signature:____________________
Date:_______________________

I promise to hold myself accountable for all of my choices, emotions and
reactions good and bad. I know life can get in the way but I will make a
conscious effort everyday to make healthier choices that support my goals.
If I make bad choices, I will learn from my mistakes and start again at the
next meal or workout. Everyday is a new day, I realize I do not have to be
perfect, this is a journey not a destination.
Commit to yourself that you will stop making excuses and start taking action
today.
To be successful you must commit and be consistent to your goals.

List 3 Long term goals

1._____________________________________

2._____________________________________

3._____________________________________

Deadline:_______________________________

List 3 Short term goals that will help you reach your long term goals

1._____________________________________

2._____________________________________

3._____________________________________

Deadline:_______________________________

List 3 things you can do each day to help you achieve your short
term goals

1.______________________________________

2.______________________________________

3.______________________________________

Print this out and put it somewhere visible, as well as your before picture.
Its amazing what a picture can do when you want a bag chips or you want to stop for fast food. Put the picture inside a cupboard or on your visor in your car, when you are tempted have a look and refocus on your goals!

Review your goals on a daily basis

As you achieve your goals, revise and update your goals
I would love to hear your thoughts, leave me a post and let me know what you think!

I look forward to your success,

Tamara Kosaba






Sep
24

What is your biggest challenge?

Posted by Tamara Kosaba

Hi ladies,

I have a few spots left for the amazing moms challenge if you are interested read the first post and send your info to tamara@amazingmomsfitness.com

Can you guys help me and let me know what has been your biggest challenge in the past when you have tried to lose weight?

Are you overwhelmed by what to do?

Run, kick box, pilates, swim, step class?

Are you searching for what is going to work best and get you the fastest results?

How about weights? Do you use them always, sometimes?

When you finish your workout are you tired? Or are you just happy you made it to the gym and did something?

Get focused, try this today!

Grab a little notebook that will fit in your purse.

Use this notebook to record your food intake, and to keep tabs on your goals.
After recording your food for at least 3 days and 1 weekend have a look and make some goals how you can improve your eating.

For example

1. Include protein and a little fat into every meal.
This will make you feel more energetic, less mental fog, decreased food cravings for sweets and processed carbs and will keep you feeling full for longer!

2. Buy a reusable water bottle and fill it up and keep it with you. If you dislike water add lemon, or lime to make it more refreshing.

3. Eat regularly and pack healthy snacks so you always have food if you feel your blood sugar dropping. This will keep you from making poor food choices when your starving and will eat anything!

What will be your goals? Leave me a post.

Have a great day amazing moms!

Yours in health and fitness,
Tamara Kosaba

P.S If you signed up for the ebook, it is almost finished! Thanks for your patience!






Sep
23

Hey Amazing Moms

Posted by Tamara Kosaba

Good morning ladies,

For the ladies interested in participating in the amazing moms challenge your  entries must be in by Sunday September 27, 09.

1. You need to send me a picture of you front, side and back with the current date using a newspaper for verification.

Get a copy of these pictures for yourself and place one in your wallet, on the fridge, wherever you think might be helpful. These pictures will help you  stay focused and will remind you why you don't need to have ice cream, the easy fast food for lunch, or the doughnuts.

2. Your weight

3. Measurements ( Chest, waist, hips, arms, thighs)

4. What losing weight means to you and how it will improve your life

Now, if you have done that then the next step is to RECORD your food intake

So find yourself a little book you can keep in your purse and use it!

  • Record what you eat,
  • the time,
  • where were you,
  • with who,
  • how much,
  • Condiments,what were they and how much
  • how hungry were you (1-5)  1- not hungry at all, 2- starting to feel hungry, 5-STARVING!
  • how you felt after you ate. (Energized, tired, still hungry)

Clients always dig their heels in and usually make excuses why they didn't record their food or complain that it is to much work.

Recording your food intake gives you valuable information needed for reaching your goal weight!

Clients who record their food lose more weight than clients who don't.

Take control of your food and make a conscious effort to plan your meals or at least record what you are eating. This will give you the ability to set clear goals on what you can do today to get closer to feeling better and losing fat!

Clients usually truly believe that they eat healthy. Some are just easily mislead by deceiving marketing. Nevertheless this is crucial information.

If you forget to record a  meal do not give up just carry on with the next snack or meal in your book and make a note that you missed some food. It is not a all or none mentality it is essential that you are consistent, which can take some practice.

Begin setting Goals

These goals will go in your little book.

After looking at your food intake, I am sure you will have a pretty good idea on areas you may need to improve on. Make 5 goals for the week.

Here are some examples

1. Drink a shake for breakfast

2. Carry almonds, apple and water in my purse for snacks

3. Cut up veggies 5 veggies for the day and place in fridge for easy access to increase veggie intake

4. Use a smaller plate for dinner

5. Plan each meal so there is good fat, protein and complex carbs (veggies or whole grains)

Let me know what your biggest challenges are for eating healthy, and list your 5 goals for this week!

Yours in Health and Fitness,

Tamara Kosaba