WEEKEND CHALLENGE: Sit up Straight!

It's time for the WEEKEND CHALLENGE! Each weekend we post a challenge to help you be healthy and fit!

This weekend's challenge is to watch your posture! Most people don't realize their how bad their posture is! Take a look at the picture. You don't want to sit forward or arch your back. Sit like the girl in the middle.

Read this article about good posture:
http://www.fitness-programs-for-life.com/good_posture.html

Good luck everyone! Have a great weekend!

Need Motivation?

Join our Facebook Community for support and accountability! You don't need to be doing a Beachbody workout to join!

All you need to do is:

1- Create your FREE Beachbody Profile to track your workouts. You can track any type of workout here not just Beachbody's workouts. (Skip this step if you already have a profile)

Click on this link to create a profile:
 https://www.teambeachbody.com/signup/-/signup/free?referringRepId=127339

2- Email us at GolladayFit@gmail.com to be added to the community!

WEEKEND CHALLENGE- Get Rid of the Excuses

It's the weekend! Are you ready for a challenge? Every weekend we have a new WEEKEND CHALLENGE!

This weekend we are going to get rid of the excuses!

Some time this weekend, write a list of excuses. These are reasons why you think you can't workout or eat healthy. Think about all the reasons why, and then write them down.

Here are a few of the common ones:

- Not enough time
- Not enough money
- Too tired
- Have a full-time job
- Have kids
- Have pets
- Going to school full time
- Not a morning person
- Never done it so why should I start now?
- Not motivated

Ok. Once you have them written down, look at the list for a minute or so. Then RIP UP THE LIST or you can burn it if you want.

Find a way to destroy the list!

Once the list is destroyed, make a new list of reasons why you want to be healthy and fit. Here are a few good ones.

- To have energy
- To feel good about how you look
- To fit into your clothes better or buy smaller ones
- To be healthy
- To be an example to your children
- To have energy to play with your children
- To look good for your spouse
- To feel confident
- To be able to walk up the stairs without getting winded

I'm sure you can think of more, but this is a good start. Then post this list where you can see it, and look at it everyday. These reasons will help you stay committed to your goals and reach them!

Get rid of your excuses! Get them COMPLETELY out of your life, and hold onto these positive reasons why you want to be healthy and fit!

Enjoy your weekend!

Need Motivation?

Join our Facebook Community for support and accountability! You don't need to be doing a Beachbody workout to join!

All you need to do is:

1- Create your FREE Beachbody Profile to track your workouts. You can track any type of workout here not just Beachbody's workouts. (Skip this step if you already have a profile)

Click on this link to create a profile:
 https://www.teambeachbody.com/signup/-/signup/free?referringRepId=127339

WEEKEND CHALLENGE- Turn OFF the noise!

Patrick relaxing outside

It's the weekend! Ready for a challenge?

Each weekend we post a WEEKEND CHALLENGE to help you be healthier and fit!

This weekend's challenge is to turn off the noise around you and take time to relax! Most of our lives are SO busy these days! We are rushing to and fro without a chance to think! In the midst of that running around the TV, radio, etc. are on in the background so we never get a chance to have quiet time.

So this week, even if it is only for 10 min., take time out to relax and turn off the noise around you. Here are a few ideas:

- Take a nap
- Read a book
- Have a picnic with your family and talk to each other
- Go on a hike
- Get a massage
- Go swimming
- Go to the park
- Listen to some calm music
- Paint something
- Sit by a river
- Go on a walk
- Write a poem
- Take a bath

Enjoy your time relaxing this weekend! Let us know how it goes!

WEEKEND CHALLENGE- Create a Time Map

We know this is a busy weekend with Easter, but there's still room for a little WEEKEND CHALLENGE!

Each weekend we give our team a challenge to help them make their lives a little better.

This weekend's challenge is to create a Weekly Time Map. A time map is a map of how you'd like your week to be. This will help people who say they don't have time to exercise or eat healthy to be able to fit it into their schedules. :)

This is what you do. Read all of the steps first before you start.

1- Take out a blank weekly calendar or a blank sheet of paper.
2- Think about all of the things you'd like to do in your week (spend time with your family or friends, go to work, exercise, eat five meals a day, etc.). Think about it for a few minutes.
3- Then, write a list of these things (your priorities)
4- Next schedule them on your calendar. Leave blank spots to have a little flexibility, but make SURE to get your priorities in there.
5- Next, think about your health & fitness goals (What do you want to accomplish? Do you want to be more fit? Would you like to lose weight?)
6- After you've thought about these goals, write them down
7- Take a look at the schedule you created. Will it help you reach your health and fitness goals? Did you make time to exercise and eat five times a day?
8- Put this map somewhere you will see it everyday.
9- Revise this map each week. Make sure you are getting closer to your goals. If you aren't, make some changes in your schedule to make them happen.
10- Last, start or continue living a healthy and fit life!

Have a great Easter Weekend! Let us know how this goes!

WEEKEND CHALLENGE- Eat Breakfast!

TurboFire pancakes

WEEKEND CHALLENGE- Eat breakfast every day!

This may be an easy challenge for some of you, but for some it can be quite the challenge. A lot of people who struggle with their weight do not eat breakfast.

This weekend eat breakfast every day!

Here are some suggestions you can try for breakfast:

- Shakeology
- Oatmeal with fruit on top
- Whole wheat toast
- Plain yogurt with apple chunks, crushed walnuts, a little honey on top
- Egg white omelet
- TurboFire pancakes (click on this link for the recipe!)
- Whole wheat English muffin, extra-lean turkey bacon, 1 egg white, fat-free yellow American cheese
- Spinach, scrambled egg white, light cheddar cheese wrapped in a whole wheat tortilla

NEED MOTIVATION?

Join our fitness community! We have a GolladayFit Community on Facebook that is a private community for people to talk about their workouts, goals, challenges, and more! We'd love to have you join. 

All you need to do is:

1- Create your FREE Beachbody Profile. (Skip this step if you already have one)

Click on this link to create a profile:
 https://www.teambeachbody.com/signup/-/signup/free?referringRepId=127339

2- Send us an email to join at GolladayFit@gmail.com.

WEEKEND CHALLENGE- Sleep 8 hours!

This is our daughter when she was 3 months old. :)

Each weekend we have a WEEKEND CHALLENGE to help everyone to make little changes in their lives to help them be healthy and fit.

This WEEKEND'S CHALLENGE is to sleep 8 hours each night this weekend. My husband and I have been struggling with this one lately! We have a 2 1/2 year old and a 7 month old, and our baby isn't very good at sleeping at night!

So we are giving you this challenge, and us, to sleep at least 8 hours a night each night this weekend. It counts even if the hours aren't continuous! :)

Most people don't get enough sleep. Look at the chart below to see how much sleep you and your children need each night.

Let us know how it goes!

NEED MOTIVATION?

Join our fitness community! We have a GolladayFit Community on Facebook that is a private community for people to talk about their workouts, goals, challenges, and more! We'd love to have you join. 

All you need to do is:

1- Create your FREE Beachbody Profile. (Skip this step if you already have one) Click on this link to create a profile:  https://www.teambeachbody.com/signup/-/signup/free?referringRepId=127339

2- Send us an email to join at GolladayFit@gmail.com.

WEEKEND CHALLENGE- Eat five times a day!

Each week we have a WEEKEND CHALLENGE to do something to get fit and healthy. This week the challenge is to eat five times a day. Add a snack between your meals. Try it for the weekend.

The thing that people struggle with the most is nutrition. Most people I talk to are able to workout at least 4 to 5 times a week, but they struggle with nutrition. Nutrition is HUGE when losing weight and getting healthy. If you don't focus on this, it will be pretty much impossible to get to your ideal weight.

I didn't realize how important this was until I changed my eating habits. When I switched from eating three meals a day to five small ones, the weight started to come off. It also gave me energy and helped sped up my metabolism. I was able to lose more fat, and I felt great!

Doing this one small thing will help you get closer to your goals. 

Have a great weekend! Let us know how it goes!

Comment below or email us at GolladayFit@gmail.com for more information!

WEEKEND CHALLENGE- Eat Slower!

The Weekend Challenge this week is to eat slower! It is pretty much guaranteed that if you eat slower, you will eat less food. 

By eating slower, your body will have more time to feel full and eat less calories.

So this weekend talk a little more while eating with friends and family and eat a little less by eating slower. 

Have a great weekend!

LOOKING FOR MOTIVATION? JOIN A CHALLENGE GROUP!

REGISTER TODAY!
1- Create your FREE Profile by clicking on this link:  TEAM BEACHBODY SIGN UP
(If you already have a profile, you can skip this step)

2- Next:  Email us at golladayfit@gmail.com or send us a Facebook message to tell us which Challenge Group you'd like to join.

3- Then:  We'll send you a goal sheet to complete and find a time to talk to you on the phone about your health and fitness goals.

4- Last:  We'll add you to the Challenge Group and our GolladayFit Community!

WEEKEND CHALLENGE- Park Far Away

Post by Shannon


This weekend park your farther away from the places you are going than normal. This will give you a little more exercise in your day!

Have a great weekend! Let us know how it goes!

LOOKING FOR MOTIVATION?
JOIN A CHALLENGE GROUP!

REGISTER TODAY!
1- Create your FREE Profile:  TEAM BEACHBODY SIGN UP
(If you already have a profile, you can skip this step)

2- Next:  Email us at golladayfit@gmail.com to complete the registration.