Today I had one of the worst training days I’ve had in a LONG time. I got to the gym – thought I was ready to go and as soon as I walked up to the free weights – I started yawning and did not want to be there.  This is usually not me – I LOVE training and lately I’ve been feeling great in the gym.

I pushed through my yawns and desire not to be at the gym and then spent a few minutes walking on the treadmill before I couldn’t handle it anymore and just HAD to get out of there. Instead of leaving the gym energized and feeling the ‘pump’ of a good workout – I was SUPER frustrated, in a complaining mood (sorry to those I talked to on the phone afterward) and couldn’t figure out WHAT went wrong.

I know I’m not the only one who’s had this experience and personally I’d do anything to make sure it doesn’t happen again!

So instead of blasting the music (couldn’t find anything that I wanted to listen to anyways) I opened the windows (not impressed with the blast of fall air that came in) but enjoyed the sun and reflected on my day to see just WHAT went wrong to cause all this frustration.

I find that personal reflection is a GREAT way to take a look at what you are doing – if things aren’t working out for you (as in this case) it gives you the opportunity to see what you did and what you can change to make sure the day is better. Or in a positive situation reflection gives you the time to see what went right and what went well so you can make sure to do it again and get the same results or even better ones!

In my case, my major problem was the adjustment to a new schedule. I had to be up earlier and instead of making my lunch before I went to bed last night, I was lazy and decided to make it this morning on my way out the door. By rushing my lunch making I didn’t pack enough food so I ended up going to the gym hungry and without having a meal before I worked out. This then led to my lack of energy causing me to not want to workout.

I also didn’t plan my workout before I walked in to the gym. I knew what I wanted to do and thought I’d written it down before – however – I didn’t have the workout in my notebook and that totally threw me off. I felt like a complete newbie and didn’t know which way to go or what piece of equipment to use.

I was probably a bit dehydrated – no good! That comes from not properly planning my meals the night before and assuming that water would be readily available to me (where I was going) and it wasn’t – which led to me drinking not enough water.

By the time I got home – I knew what I did wrong and where I had slipped up. Yes, adjusting to a new schedule is going to take some time (as the activity before I’m able to workout increases and I have to workout later in the day) – but I know what I need to work with now. I can now make the proper adjustments and plan accordingly to make sure that I don’t feel this way again because honestly I’ve worked WAY too hard in the last few months to let poor planning get in the way of my own goals.

Did you have an awesome workout today? Did you have a bad day at work? Before you go to bed tonight -take a minute to reflect on your day – write about it in a journal even – and see what you can do to make it an even BETTER day the next time around.

A new week is starting – are your goals ready? Is your “to-do” list set? Are you ready to make it another successful week? I know I am!! Unfortunately for many of us – summer is over – not in my mind – but in reality – the kids are back in school! Whether that means more free time for you or less – or it really has no impact on your life whatsoever – we are all busy doing something. Sometimes those busy somethings can distract us from staying on track to our fitness goals.

So – to make sure that you are ready to make this week a successful week  – here are five quick tips to help you get to Friday while staying on track with your flat stomach goals.

1. Pre-Pack Your Food – Whether its lunch, snacks or dinner – making your meals the night before and packing them in your lunch box can help save you time in the morning and keep you on your flat stomach diet.  Especially if you wake up late – you just have to grab and go.
2. Workout Even if Your Tired – Studies have shown that sweating at the gym can help keep you energized and keep those yawns away.  Increasing your heart rate wakes up your nervous system – naturally giving you more energy. So – when those 3 o’clock yawns come – instead of grabbing a candy bar – try taking a quick walk around the office – get your heart rate up and your be recharged and ready to go.



3. Change Up Your Music – Listening to the same music week after week can make your flat stomach workout seem boring and stale.  Spend a few minutes before the week starts and add some of your new favorite songs – ones your heard on the radio or at the club over the weekend. Changing up the tempo of the music or they type of music or even the artists will help keep your energized throughout your workout.
4. Try a Different Cardio Machine – Is there a piece of cardio equipment that you look at every week but have yet to try? Make this week the week that you try it! Not only will it help spice up your cardio routine but the new/different equipment will target different muscle groups and help kick up the benefits of your cardio workout.



5. Workout at a Different Time – If possible. Our schedules won’t always allow us to work up a sweat at a different time – but if you usually go at night and can wake up a bit early to get your workout in before work – give it a try. You’ll feel great for getting the workout out of the way and give your body great energy to start the day.

Now – go make this week the best week and accomplish your goals!