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Fit Tips for August

Welcome back to Fit Tips! I'm using a new email platform, so if the email looks a bit different, that's why! Also I just finished up my second ever 14 Day Challenge & it was so much fun! I hope everyone who participated had a great time and walked away with some super practical tools to kickstart their fitness again!

Last month I asked y'all to set a few goals to improve a specific habit or to allow some flexibility into your routine. How'd they go? We can use those goals as a springboard for this month as we talk about...

Habits That Make an Impact

Every month I challenge you to make 3 healthy goals to reach for, so this month we'll hone in on what types of habits will support you in your fitness goals & help you build a healthier lifestyle!

First off, there are two basic types of goals we can set: Outcome goals or Behavior goals. Outcome goals (like lose/gain 10 lbs in 2 months) are ok to use, but they're hard to manage and attain for most people. Behavior goals (like walk 8,500+ steps a day) are easier to control, track, and will ultimately lead to health improvement. In my opinion, Behavior > Outcome goals every time. Because fitness is all about the journey over the destination. We're always growing one day & step at a time, so by aligning the types of goals we make with a journey focus in mind, we can set ourselves up for success! (& habits are a great place to start!)

Ok, long explanation over! Let's dive in...

Inbound Habits

These are habits where you are intentional with what you consume & how you choose to fuel yourself. This can be anything from hydration & eating enough protein to limiting social media/tv time or reading more books. Here are a few examples!

• Drinking 64+ ounces of water daily
• Eat some kind of protein at every meal
• Putting time limits on certain apps (it's games & insta for me!)
• Set some reading goals (mine is to read 30 books this year)
• Make regular coffee dates with close friends/family

Outbound Habits

Output habits are just like they sound, it's anything that you "put out" like daily step count, workouts, or taking the stairs. Here's some ideas:

• Getting 8,500+ steps per day
• Taking 5-10 minute outdoor breaks
• Aim for 3-5 workouts a week
• Give back regularly (donate/volunteer with a charity or church)
• Compliment people more often

Goals for August

Ok, so now we have some great ideas of habits we can start that will help us build a healthier lifestyle not only physically, but in all the other areas of our lives! Let's set 3 Behavior goals for this month to help us instill both Inbound & Outbound Habits! Here are my goals for the month:

• (Going off last month) Hit my protein goals 5-6 days/week.
• Read (or audiobook) 1 professional & 2 fun books this month.
• I live life at 100mph, so take time on weekdays to breathe, slow my roll, and give myself grace to park it when I need to.

Take a few minutes to set a few goals for yourself this month! Put them somewhere you can see them (like in a planner or at your desk) & reference back to throughout the month so you can stay on top of them! You've got this!

How to Stay on Track with Fitness Goals During Back to School Time 10 ways to stick with it! Read article

27 Healthy Back to School Dinner Ideas Check out these 27 fun dinner ideas for the whole family! Read article

August Workout

Back to School Total Body Circuit

Do 1 set of each exercise, rotating through all 5, then resting before repeating again. Complete 2-4 circuits.

2-4 sets x 8-12 reps each

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Warm-up with 5 min cardio your choice!

1. Walking Lunges
2. Overhead Backpack Toss (Med Ball)
3. Hip Bridge Marches
4. Band or TRX Row
5. Plank Hold (20-60 seconds)
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Cool down with light cardio, stretching, and/or foam rolling
*Modify each exercise as needed

Remember! These monthly workouts are fun to throw into your routine, but they're not a complete training program!

Speaking of a complete program... I'm launching Foundations, a 12-week intro to strength training program! It's brand new & I still have a few Beta tester spots available (at a 40% discount!), so if you're looking for a plan that will help you feel confident in your movement and build strength so you can do daily activities more easily and confidently, this program's for you!

Take a few minutes to think about what habits you can create this month. Yes, it will get hectic. No, it might not be perfect, but life isn't perfect and as the school year gets started things are going to get a little crazy. So let's do a little planning now so we can set ourselves up for success! See y'all next month!

Speak with you soon,

Katie

Copyright © 2023 Katie Garrison Fitness, All rights reserved.​
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