goal

Tips for S.M.A.R.T Goal Setting!

Tips for S.M.A.R.T. Goal Setting!!

goal
As fitness enthusiasts, its easy to get wrapped up in the big picture! We all do it… You wake up in the morning and wish you had those shredded washboard abs, strong striated arms and shoulders, rock solid quads/hams/and glutes! What’s not to want! When setting a goal for yourself, it’s easy to say, “I want to get tighten up.” or, “I want big muscles “. Even with these goals, we all know that this is something that simply cannot be achieved overnight! My challenge for you, is to set more SMART (Specific, Measurable, Accountable, Realistic, Timeframe) goals to help you get what you want one step at a time!

You can do 10 push-ups without stopping. An example of a SMART goal, would be, “In one month from today, want to be able to do 25 push-ups without stopping”. The exercise itself is specific! The goal is a measureable number! Knowing where you are and where you need to go will keep you accountable! One month is the timeframe to accomplish the goal! The Realistic** aspect will vary by the individuals physical ability.

To make a road map for yourself…
– On Monday/Wednesday/Friday of Week 1, I will do 10 pushups in the morning and at night!
– On Monday/Wednesday/Friday of Week 2, I will do 15 pushups in the morning and at night!” etc…

Its important to have a big-picture goal, but its even more important to have a map of how you plan on getting there! Seeing the progress will not only be aesthetically pleasing, and mentally pleasing as well! There’s no better feeling in the world than knowing all the work you put into a project has paid off! Setting short term goals WILL get you to your long term goal!

Keep it fierce!

Mike & Your NV Coaches

tacho mason

Mason Jar Chicken Taco Salad

These are the BOMB!!!! Super easy as grab and go meals!

Enjoy xo jen

Mason Jar Chicken Taco Salad

tacho mason

Heat 1/2 tablespoon of olive oil in a large skillet over medium heat. Cook the chicken breast until slightly browned and no longer pink on the inside. Set aside in a small bowl.
Add the remaining 1/2 tablespoon of olive oil into the pan and heat at medium-high heat. Cook the carrots until they begin to soften, about 3 minutes.
Turn the heat down to medium and add in the pepper, onion, and garlic. Cook until soft.
While the veggies cook, place the cumin seeds in a small, dry pan over medium-high heat and toast them, stirring frequently, until golden brown and fragrant, about two minutes. Transfer them to a cutting board and crush. I use the bottom of a glass, which works really well.
Add the crushed seeds into the pan with the veggies and season with salt. Mix well, and turn off the heat.
Scoop avocado into a small food processor, add the lime juice, and blend until smooth and creamy. You can also just mash them together in a bowl.

Putting it all together:

Place 1/2 cup of salsa in the bottom of each jar, spreading evenly. Gently spread the avocado/lime mixture on top. Then, add in the cumin and roasted veggies, followed by the chicken. You may need to lightly press everything in to get it all to fit.
After the chicken, add the chopped tomatoes, and then the cucumbers. Finish off by dividing the cilantro and then as much spinach as you can stuff in there!
Seal and refrigerate until ready to devour.

salmon burger

Delicious Salmon Burgers!

These are BOMB!!!!!!!

Enjoy! xo Jen

Ingredients

1 cup finely chopped red onion
1/4 cup thinly sliced fresh basil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (1-pound) salmon fillet, skinned and chopped
1 tablespoon hot pepper sauce
1 large egg white
Cooking spray
4 whole wheat buns
Preparation

Combine first 5 ingredients in a large bowl. Combine hot pepper sauce and egg white in a small bowl; add egg white mixture to salmon mixture, stirring well to combine.

Divide the mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add salmon patties, and cook 3 minutes on each side or until desired degree of doneness. Serve patties on toasted buns.

 

salmon burger

The 80/20 rule

80% nutrition and 20% workouts, yes it’s true!
Most of us are not serious athletes, which means we do not need the same type and amount of fuel (food) as pros. Over consumption of calories makes it impossible to change your physique, as well as not eating enough. Most women gain weight in the hips and thighs and for men it sits in the midsection. Even though we might be building a significant amount of muscle in these places, exercising isn’t simply enough to singe those areas and lean out. This is where nutrition will make or break you from getting those abs or that nice firm butt you have been working so hard on. Depending on your level of physical activity determines how much protein, fat, and carbs are needed to be consumed to reach your goals. You can’t out train a bad diet! Change your eating habits and the results will start rolling in!
Coach Dee xoxo