I’m starting something new.
What started out as a strictly fitness Instagram, which then grew into a health, wellness, & fitness social media brand, is now all of the above mentioned, as well as a business of blogging helper. I have learned so much during the last year of blogging and starting my business…that I knew I had to share it with you all! My vision and mission when I started Cardio, Weights, & Protein Shakes was to help others. Originally, I thought I could only help others with workout ideas. Now, I know it’s so much more. I can inspire others, motivate others, guide others, etc. in more than just the gym. I can also share my knowledge and experience in the blogging world as well. My plan is to start publishing a monthly blogging report… and since September is winding down, I’ll start it with the September Blogging Report.
Here’s how it’s gonna go down:
- I’m going to set goals for each month. Goals for my health and wellness; Goals for my career; And last but not least, goals for my blog and business
- Then, I’m going to hold myself accountable for the goals I set in the previous month. Did I reach them? How did I do it? If I didn’t reach my goal, what can I do differently next time?
- I will go over my website stats for the month. Increase in visits and clicks? Decrease? What can I attribute the changes to?
- I will summarize any new partnerships or campaigns that occurred over the month.
- And, finally, once I start using affiliate links and ads, I will detail my stats with those, as well.
Now that I’ve set my standards for these check-ins, let’s dive in to the September Blogging Report! Shall we?!
Since i didn’t outline my goals for this month, I will start with my goals for October.
- Reach 1,000 Facebook and Twitter followers: I currently have 812 Facebook Fans and 630 Twitter Followers.
- Publish at least one post a week: It’s time for me to stop slacking!
- Co-start a Facebook Group for Health and Wellness: Already in the works! Hopefully will be jump started in the next few weeks!
- Figure out how to efficiently and effectively use Google Analytics for my site stats: As a result, I can include my stats in my monthly blogging reports!
- Drink at least 2 full water bottles a day: Ok, here’s my non-blogging related goal. I recently got on a Sparkling Water kick (check out how I got off my soda addiction here!) and I want to continue the habit, whether with sparkling or regular water.
- AfterShokz #AwareWithPink
- Gerolsteiner Sparkling Water
- PrAna Fall Style #WeirdWorkout
Well, there you have it: my September Blogging Report. I can’t wait to see how this month unfolds! What are your goals for the month?
Stay Stylish In and Out of the Gym
Fall is coming and prAna is joining forces with Organic Valley for the #WeirdWorkout movement. The message behind this #WeirdWorkout movement is to share your inner creativity and spirit behind your workouts! These two companies want everybody to share their #WeirdWorkout! Why? Because let’s be honest. Life without a little weirdness would be too boring! So, use the hashtags: #WeirdWorkout, #SweatprAna, #sweatpink AND #prAnaFallStyle!
My favorite thing about PrAna clothing is that they are made from sustainable resources. PrAna claims that they seek out materials from sustainable resources; their people are treated fairly; and the processes they use improve the industry! The clothes look and feel great!
Organic Fuel has 9 ingredients… and each one has a purpose. Find out more regarding the nutritional information on these drinks from Organic Fuel.
Giveaway Info: PrAna is hosting a giveaway. Winners will get 300$ worth of credit to use on PrAna clothing. They’ll also get a two month supply of Organic Fuel (along with some Organic Fuel swag)!
*Update: The PrAna and Organic Fuel giveaway closed in 2016.
Coupon Code: For a limited time, you can use the code “PFS16CWPS” at checkout!
I received the London Jean (in “Dark Indigo”) and the Staqcia Sweater (in “Winter”). I can’t tell you how many compliments I’ve gotten on them!
Check out the items I got! Here are the links for the PrAna Pants and PrAna Top!
*Disclaimer: This post was sponsored by prAna and Organic Valley. I received some prAna clothing and I am so excited to share information about this company with you! All opinions are my own. I truly appreciate all of the brands that support the Sweat Pink community!
Get Into A Fitness Routine to Reach Your Fitness Goals
It’s that time of the year again… back to school! For many of us, summer time is more laid back. There’s less structure, a looser schedule, and more vacation time. For those with children, the kids are out of school (and school staff – yay!), so it’s not as easy to get a workout in. As for me, I work in the schools; so my schedule is the same. And as much as I complain about how busy I am during the school year, I am lost without the structure! The issue for me is getting back into it.
The struggle is real. So how do I make the process smoother? I’ve come up with a list of tried and true steps to getting back into the gym and back into shape.
Here Are Fitness Tips to Help You Reach Your Fitness Goals
Set Fitness Goals.
- What are you wanting to accomplish? The best way (and, in my opinion, the only way) to do anything is to have a goal. It gives you direction. It gives you purpose. It’s the number one way to get back into it, whatever your “it” is!
Take baby steps while you’re starting a fitness routine.
- For example, if you used to get up every single morning at 4:45 am to get to the gym at 5 for your before-work work out… So start out with 1 or 2 days a week. Then gradually increase.
Take it one week at a time.
- Your mindset, your ability, your motivation will change. Week 1 might be hard; Week 2 might be easier; but then Week 3 might be too much. [See next point]
Don’t stress yourself out if you need more time to adjust.
- You’re human. Therefore, you’ll need time to adjust. Getting back into it isn’t an overnight thing.
Know your limitations when working towards your health goals.
- You may need to take a day off, when you’d planned on working towards your goals. Listen to your body.
Don’t rule out rewards and incentives to reach fitness goals… They work!
- So please excuse my pretty, new agenda book and workout clothes!
I found the perfect planner at Target that’s helping me tremendously. I have a space to write weekly goals, weekly gratitude, etc.
If you enjoyed this article on How to Reach Fitness Goals, you may be interested in How to Stay Motivated When All You Want Is to Give Up and Why You Should Be Hitting the Weights Regularly
Health and wellness isn’t confined to working out and eating right. There are so many other things that contribute. For example, self-care for mental health, attending a religious service for spiritual wellness, removing your makeup before bed for skin health, and more. Therefore, I’ve been making conscious efforts to take care of myself. I exercise regularly; I (try to) eat well; and, I get enough sleep. However, I’m guilty of not taking perfect care of my skin. I take my makeup off every night, and I moisturize frequently. But I do get breakouts from clogged pores. And I should exfoliate and clean my pores more often than I do.
Valentia Skin Care Products
Now, I have some products to improve my skin! I am so excited to share about my experience with Valentia products. Two of their top products are: Valentia Skin Detoxifying Clay Mask and the Eternal Youth Exfoliating Scrub. They. Are. AMAZING.
The Eternal Youth Exfoliating Scrub is a natural facial scrub that exfoliates the skin. These ingredients work to smooth rough and uneven skin, combat the signs of aging, and soften skin.
The Detoxifying Clay Mask (my personal favorite!!) is an organic, clay-based mask that cleans your skin and pores. The ingredients help restore skin elasticity, increase collagen production, cleanse the skin, improve smoothness, and more.
h products are worth your while — but I have to highlight the Clay Mask. My mom and I decided to treat ourselves last Saturday evening. I love spending time with my mom, but we are both so busy. So it’s a rare treat to be able to do things like this together! We put the clay on our faces and let it dry for about 10 minutes.
And the results were phenomenal! I put some moisturizer on after the mask, and my skin has never felt smoother. My mom was ecstatic because some of her wrinkles were gone. And we both noticed that our pores weren’t as visible! WOOHOO! It’s been 4 days since we did the mask and my skin is still smooth. Heck. Yes.
*Disclaimer: I am thrilled to work with Valentia. I received these products in exchange for a review. All thoughts and opinions are my own.
Do You Have the Motivation to Exercise?
Did you make a New Year’s Resolution to lose weight? Or maybe it wasn’t on January 1st that you decided it was time for a change… But rather when you were fed up and couldn’t take it anymore. Whenever you made that choice, somewhere along the way you may need help staying motivated. It’s a hard journey. But the good news is that you’re not alone. If nothing else, I’m here to help you. And if I can share anything from my fitness journey, it’s how to stay motivated when losing weight.
How to Stay Motivated to Workout
We are nearly four weeks into 2016. It seems like the countdown to the New Year was just a few days ago; yet, here we are on January 23 (we’re almost to February!). Whatever your choice for change was… whether you wanted to lose weight, eat better, go back to school, become closer to family, etc… it’s so easy to stray from the new goals and fall back into old habits after a few weeks.
Don’t let this be you.
You made these changes for a reason. You wanted change. There could be a few reasons why. Maybe you weren’t truly happy with some part of your life – or perhaps you were happy, but you knew how much this new goal could add to your life. And maybe you’re at a point now where you’re thinking to yourself how to stay motivated when losing weight. I’ve been there. Let me help! I know exactly how difficult it is to get motivated to run or get motivated to exercise… and that’s not even as hard as STAYING motivated to workout.
I want you to pause for a second; take your eyes of the screen; and think about the reasons you decided to start a workout program or to change your eating habits (or whatever your goal may be!)
Now that you have that fresh in your mind, I want you to think on what you have done in the last 23 days to reach that goal. From personal experience, I was gung-ho on my resolutions for the first week and a half of the new year. Every decision I made would help me achieve my goal. Then, I’d get tired. Tired of waking up early to hit the gym. Tired of exercising after a long day at work. Or I’d get hungry. Hungry for fast food. Hungry for candy. Thirsty for soda. And then, either slowly or all at once, I’d fall back.
Maybe you’ve had a similar experience. My New Year’s Resolutions on January 1st, 2015, included: to do whatever it took to love my body. And for the first time in my life, I reflected on the year on December 31st and realized that I never gave up on that goal. I want to help you do the same…no matter what time of the year it is! So, here are some of the ways I was able to motivate myself when I was tired, or hungry, or hurt, etc.
Related: 30 Motivational Fitness Quotes Guaranteed to Pump You Up
How To Stay Motivated to Exercise and Reach Your Fitness Goals:
1. Create a tangible, visible reminder of what you want.
My “sister from another mister,” Mi’esha (you may have seen her on my Instagram or mentioned in previous posts), created a Vision Board for her to use when she needed to remember how to stay motivated to work out. You create a board that displays images, words, etc. that represent your goal. Vision Boards help you visualize your goal and how to work towards it. Once completed, place it where you’ll see it often.
2. Take small strides.
While your overall goal may be a big life change, you need to break it down into smaller, reachable goals. This will help you learn how to get motivated to run (and stay motivated!). Running for 15 seconds at a time is way more doable than running a 5k!
One of my favorite quotes says, “You have to think about big things while doing small things… so that all the small things go in the right direction.”
3. Have a reward system.
I’m all about rewards. Did you go to the gym 3 days a week for 2 weeks? Were you able to cut down to one soda a day and kept up with it for a week? Did you go out of your comfort zone to try something new? REWARD YOURSELF! Get a pedicure. Take a nap. Buy something you want (but don’t necessarily need). So what if you’re bribing yourself? It works!! Just make sure your reward doesn’t derail any progress that you’ve made. For me… I love to reward myself with some new workout attire! It gives me an extra boost of motivation to exercise.
4. Don’t beat yourself up over bad days.
You’re going to have bumps in the road. You’re going to come across obstacles. But that’s reality. Do what you have to do. And always remember that NOBODY is perfect! When you get a flat tire, do you slash the other 3? No! Same concept applies to your goals. Just because you have a setback, don’t throw in the towel. You may have to put your goal on the side for a little bit to handle other things in your life. That’s ok. Life happens. Get back to it when you can.
Go out and DO WORK! I know it’s hard… but now that you know how to get motivated to exercise and how to stay motivated to workout, there’s no excuse! Try these fitness motivation tips!
Need help reaching your fitness goals from a personal trainer?
If you ever need some extra help or accountability in sticking with your goals and getting fit, then don’t hesitate to reach out to me! I am, first and foremost, a trained and licensed professional counselor, as well as a fitness professional. And I’m always looking for new friends to connect with! You can connect with me via the Contact option on the site, or find me on Facebook, Twitter, Pinterest, or Instagram! Send me a message, leave a comment, and let’s be friends!
If you enjoyed this article on “How To Stay Motivated When Losing Weight,” you may also enjoy How To Get Through Cardio and The Steps to Reaching Your Fitness Goals!
There are less than 3 days left in 2015 (what?!). As I’ve reflected on the year as a whole, there is one word that sums it up: change. So, here is my 2015 recap.
In February, I devoted a big chunk of my time and energy to the gym. It was the first time in my life that I worked out 4+ days a week. And on top of that, I was lifting weights most of those days. Prior to, I’d been lifting weights maybe 1-2 times a week and running occasionally. I can’t really tell you how or why the big change occurred… but I’d had enough with the way I looked, the way I felt, and my routine starting and stopping of exercising.
In March, I started the Cardio, Weights, & Protein Shakes Instagram. (View it here!)
In May, I graduated from graduate school with my Master’s in Professional Counseling…and I entered the real world (gasp!). For the first time in my life, from age 3 to 23, I was no longer a student. I got a job as a middle school counselor. My first BIG GIRL job!
Also in May, I traveled abroad without adults. Now, I know I’m an “adult” (I guess…) but this trip was the first one that was planned and paid for without my parent’s help. This was also the first trip that wasn’t chaperoned either. It was just my best friend, Victoria, and me. Espana 2015!
Over the summer, I learned who my real friends and family were. Those who stick by you, thick or thin, regardless of your situation are true gems. I’m lucky enough to have a handful of those people in my life. So, to those special people, thank you.
In August, I started my first job as a school counselor. Every day is different. Every day is crazy. However, Each and every day is rewarding. I have over 600+ 6th grade students… I love each and every one of them. Some days they give me a run for my money… some days they frustrate me to tears… But I love them.
In September, I did my very first pull up! (To see how I did it, click here).
In late November and early December, I lost my grandfather-in-law, “Granddaddy,” and one of my furbabies, Sammie.
As you can see from this 2015 recap, there were ups and downs. Through it all, I took the change as best as I could. 2016, I’m ready for ya!