Achieving Your 2020 Fitness Goals

Happy New year my loves!! As we enter into a new year and a new decade, we want to set higher standards and higher goals for ourselves, be it personally or in our careers. Raise your hand if each year you always seem to make a few New Year resolutions that only lasted until late January?

…OR, maybe you go through this process every day? You promise yourself that you’ll improve your lifestyle almost every morning, but find yourself caving into a sweet treat by noon!

If you feel like you can relate to either of these situations, you’re not alone! Everyone hits those same plateaus where they have to overcome obstacles. You might feel as if you'll never surpass some of those challenges—but you can. Stick with it, stay consistent, and keep pushing forward.

Here are my top three tips to help you stay focused: 

Set Long- & Short-Term Goals. 

Think about the future and what you want to achieve. Maybe you want to lose 50 pounds over the next 12 months. Write it down. 

Hold yourself responsible and accountable for reaching that goal. Putting it down on paper is like creating a covenant you have to stick to. Put it up on a wall or the fridge so it serves as a reminder each day. 

While writing a long-term goal is a great start, achieving them requires detailing a number of steps to help get you there. After all, losing 50 pounds doesn't just happen because you write it down. 

Using that example, create monthly goals, or even weekly goals. For instance, you can reasonably lose 1-2 pounds per week in a healthy way. So? Write it down, too. This way, you can create a monthly weight-loss goal of 4-8 pounds.

Make Your Goals Attainable.

The problem a lot of people have is setting unrealistic goals in short amounts of time. 

“I want to lose all my fat, build a bigger butt and have abs by my birthday in March!” When you’re literally only two months away?

Unrealistic goals set you up for failure. How? Because when you don’t see the results you want fast enough, you’ll get frustrated, and ultimately derail from your long-term goal. Setting an aggressive long-term goal can be counterproductive; you'll have a better chance of success of actually reaching your target goal if you give yourself the time you need. 

Results don’t come overnight, no matter how badly you want something. It takes patience and persistence, and that has to be your approach.

Actually Follow Through With Specific Plans.

Lastly, you need to create an action plan for your short-term goals. My online programs are designed to help you structure out your workouts and my nutrition plans are realistic and affordable!

Having a plan structured and in place allows you to lose 1-2 pounds per week. The plan should fit your schedule and allow you to work out a certain amount of days a week for a given period of time. Be specific about your training plans, detailing how many days and how much time you can commit to.

Did my tips help you? Leave me a comment and let me know! Until next time; talk to you soon! 

Xoxo,

Sandra 

SOfit HOME WORKOUT ESSENTIALS

Hey Squad!

If you prefer training in the comfort of your own home where you can blast the music as loud as you want or are participating in any of my 21 Day Online challenges, I’m going to run you through all of the essential items you’re going to need to get in an amazing workout without leaving your house!

Water bottle

Even though you’re at home and your kitchen is probably a walk away its still important you have a bottle of water right next to you. Taking 5 minutes to go to the kitchen to rehydrate will probably reduce your flow, and will allow your body to cool and your heart rate to drop, and this can set you back on your workout.

Sweat Towel

Always make sure you have your sweat towel handy because you are going to get sweaty! Especially if you’re doing one of my programs.

Yoga or Exercise Mat

You want to make sure you’re steady on your feet, and sometimes working out on tiled flooring can be slippery. Also you may need a little extra cushioning for any floor-based activities so an exercise or yoga mat is essential.

Bands

Bands are my faves! Anyone that has seen my videos know that I love booty bands and have countless exercises to do with them.

 

In as much as my bands are called booty bands you can use them for more than just your glutes, you can get a whole body workout with them. They come in different lengths, thicknesses and materials and I have 3 versions available for all. Firstly, there is the Fabric/Cotton heavy duty band which does not roll or fold. This is great for activating and working your glutes. Then I have the pull up resistance bands which can be used for all kinds of exercises from hip thrusts to assisted pull ups! Finally I have my classic Latex Booty band which is so versatile - you can use it for training your whole body as well as for stretching and flexibility training. If you are training at home you absolutely NEED to get yourself a set of bands!

Jump rope

Yes to cardio anyone? I’ve really started loving doing a few sets of skips before i start my workouts lately. This helps me warm up before I lift. Jumping rope is a great way to warm up before your exercise.

Music

I can not train without good music. It really sets the mood of my sessions. There is nothing like the right kind of beats to get you pushing yourself further than you realised you could. Ask around and search your fitness inspo’s page to see what gets them feeling motivated and create a playlist on your music platform of choice. Nothing gets me excited to have an awesome session like listening to my favorite songs!

Here are my 5 favorites to sweat to:

1. Wizikd: Ghetto Love

2. Migos & Travis Scott: Kelly Price

3. Beyoncé: Get me Bodied (I dance to the extended version)

4. Cardi B: Press

5. Drake: Money in the Grave

Equipment Essentials

Once you have the basics, you can start to build a serious equipment collection. You don’t need to spend lots or buy big, bulky gym gear to create a home gym that will help you kick goals, you just need to be smart about your choices.

When you’re ready to really start investing in equipment here’s where you should start:

• Bench or step (in the meantime you can use the couch or a chair).

• Basic weights set - you can get really neat little weights sets that don’t take up too much space and are perfect for home workouts. They don’t have to be really heavy. 3-10kg is perfect.

• Foam roller - these aren’t just for self massage, you can also use these to add intensity to your workouts too!

So whether you’re new to working out or you already have a gym membership, but just want to create a fitness haven in your own home, make sure you’re setting yourself up for success by getting the right equipment! You can get all of my workout essentials in a convenient kit bundle by sending me a message on Instagram @sofit_ng. My kits are just N13,000!

Don’t forget, the best workouts are the ones that are structured! You will also need a PLAN! There are endless possibilities working out at home, but it is essential that you follow a plan in order to be efficient and productive with your time, to get you closer to your goals. If you feel you need a helping hand, my home based programs provide you with all the guidance you need to get you started.

Don’t forget to share your home sessions with me! I want to see my Squad using their SOfit gear to help them achieve their dream bodies! Tag me in your posts and follow my fitness journey too @sofit_ng.

Strong is Sexy!

Love Sandra

xx