#MotivateMe/ Motivation

Take One Small Action Towards Your Goals #MotivateMe

Before you read any further, I want you to think about the most important thing you want to accomplish – today, tomorrow, this month, this year, or even next year.  Now think about the first little bit towards accomplishing that goal.  Just the first minute, the first 30 seconds. Now pretend that getting started is the only thing that matters in the whole world.

What does getting started towards your goal look like? Because this is a fitness blog, from here on in I’m going to assume your goal is fitness, health or nutrition related, though the main message applies to any goal.  A first step towards your goal could be creating a plan: a daily, weekly or even a monthly plan.  Then after creating the plan the next step is to take one small action towards getting started.

Put your fitness clothes on and start working towards your goal or grab your car keys and head to the produce section of the grocery store.

A weekly linkup on Mondays for you to share your weekly fitness plans and meal plans #MotivateMe http://www.fitnesscheerleader.com

Getting started towards a goal is never easy, and maintaining the motivation to keep working towards your goal is even harder.  That’s why I’ve teamed up with my friend Rachel of Running Rachel to create a weekly linky on Mondays where we share our progress towards our goals and to share our plans for next week so that we can motivate each other.  It could be a training plan, a meal plan or a savings plan.  Whatever it is, JOIN US and share your progress and your plan for the next week in the #MotivateMe linkup!

A weekly linkup on Mondays for you to share your weekly fitness plans and meal plans #MotivateMe http://www.fitnesscheerleader.com

Those of you that suffered through my training recaps from STWM will know that the only reason I was able to get through the training and to accomplish that goal was because of those recaps.  Planning out my fitness for the week, and then sharing my progress with you kept me accountable.  It’s that same accountability that Rachel and I want to pass along to you.  Rachel is training for the Boston Marathon and has been sharing her weekly training plan on her blog too.  We both use this technique because it works!

My small action towards my goal:

This week my small action towards my BIG GOAL was to start a swimming routine.  I purchased a 10 visit swim pass at my local recreation centre, and met up with my friend Laura for a swim on Monday night.  I love everything about triathlon except the whole getting wet and swimming laps in a pool to train for it part.  Yuck!  But making plans with a friend made it much more enjoyable and gave me motivation to start the training for Ironman.  Registering last week was the first step, and now I’m taking action.

This week’s training recap:

Planned: Tabatas with a Twist FIT CHICKS Fierce in 8 workout + swimming with my friend Laura

Actual: Got up at o’dark thirty and busted out the Tabatas with a Twist FIT CHICKS Fierce in 8 workout.  Then after the kids went to bed I met Laura at our community pool.  We were a bit late so only had time for a 25 min swim, but it was a better than nothing.

Planned: 2+2 Fierce Fighter Chick FIT CHICKS Fierce in 8 workout + 5k early am run.

Actual: The o’dark thirty run club in Milton got together again.  Jason, Juliette and I braved the cold and had a nice 5k run.  Later that night I did the 2+2 Fierce Fighter Chick FIT CHICKS Fierce in 8 workout.

Planned: BodyPump + 10k run

Actual: Rest.  I have a bad cough that I still can’t shake so I took the day to try and get better.

Planned: Dirty Thirty – Perfect Plyos FIT CHICKS Fierce in 8 workout + 8k run 3 x 1 mile @ 7:58/mile pace with 800m recovery jogs

Actual: Juliette, Jason and I did our speedwork together by running laps of my street.  It’s almost exactly 800m (half a mile long).  I couldn’t maintain the 7:58 pace though He bailed on the 5k tempo and ran another 3.5k on his own while I set off to run 5k at 5:15/km pace, followed by a 1.5k cool down. Later that night I did the 2+2 Dangerous Du FIT CHICKS Fierce in 8 workout.

Planned: Fab & Focused Buff Babes FIT CHICKS Fierce in 8 workout

Actual: Rest – I’ve been battling a coughsince the beginning of October, so I rested to try to get myself healthy.

Planned: 2+2 Dangerous Duo FIT CHICKS Fierce in 8 workout + 16k run

Actual: Almost a 10k run in between the girls hockey games.  I didn’t have enough time for the full run, nor for my strength workout 🙁  Oh the joys of motherhood.


Planned: Total rest

Actual: Jason gave me his extra TRX Suspension Trainer Basic Kit + Door Anchor
so I had to take it on a 10 exercise test drive circuit: 60s work, 20s rest x 3 sets… Single leg squats, chest press, single leg balance lunges, back rows, hamstring curls, shoulder raises, hip abduction, bicep curls, plank holds, tricep presses.




And here’s this week’s training plan:

Monday:  Tabatas with a Twist FIT CHICKS Fierce in 8 workout + swimming with my friend Laura
Tuesday: 2+2 Fierce Fighter Chick FIT CHICKS Fierce in 8 workout + 6k early am run
Wednesday: TRX 
Thursday: Dirty Thirty – Perfect Plyos FIT CHICKS Fierce in 8 workout + 8k tempo run @ 5:12/km pace
Friday: Fab & Focused Buff Babes FIT CHICKS Fierce in 8 workout
Saturday: 16k run
Sunday: TRX

I would love to read see your training recap and your training plan too, so join Rachel and I by joining the #MotivationMe linkup.  

The rules are very simple:

  1. Every Monday share your fitness, nutrition plan etc by linking them up.  All you will need is your post’s URL, and a photo you would like to attach.
  2. Posts that aren’t related will be deleted.
  3. In your post, please mention that you’re participating in #MotivateMe Monday link up, and link back to the hosts, Janice – Fitness Cheerleader at FitnessCheerleader.com, & Running Rachel at RunningRachel.com
  4. Read what the other linkers, are sharing.  Visit at least 2 other bloggers’ posts and share some support by commenting and engaging with each other.  The more you support, the more support you will get back.

Have an active and healthy week everyone!!

What goals are you currently working towards?


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  • jill conyers
    November 17, 2014 at 8:50 am

    Perfect timing with something I’m going to try through the holidays to keep me on track. Now, I just need to remember to link up next Monday 🙂

    • Janice
      November 17, 2014 at 8:19 pm

      I can’t wait to hear more about what you’re planning!

  • Jess@ Flying Feet in Faith
    November 17, 2014 at 10:23 am

    Oh, I LOVE this idea! I’ll definitely be on the #MotivateMe bandwagon. I’m currently taking a 6 week break from wedding, honeymoon, and marathon lol so my first goal before January is to ease back up to 45 miles a week. 15, 25, 30, 35,40, 45 are my weekly buildup goals. Then I start marathon training for Rock n Roll Nashville!! I’ve got plans to leave it all out on the course this time. But baby steps… Right now? It’s all about just getting up and getting miles in. Wonderfully written post!

    • Janice
      November 17, 2014 at 8:18 pm

      I can’t wait to follow your training & progress!

  • Larisa Dixon (@0to26point2)
    November 17, 2014 at 1:14 pm

    Great goals and link up. I will def be joining in next week for sure. Right now I am working on not dying during Ironman training. LOL

    • Janice
      November 17, 2014 at 1:16 pm

      LOL – I’m sure that will be me this Spring 🙂 Good luck with your training!

  • Deborah @ Confessions of a Mother Runner
    November 17, 2014 at 1:18 pm

    That sounds like a fun linkup! I love the TRX door attachment its so easy to take with you for traveling too!

    • Janice
      November 17, 2014 at 8:17 pm

      Oh yes, I have that too & I can’t wait to do a hotel workout with it when I travel to Niagara Falls in two weeks from now 🙂

  • Stephanie
    November 17, 2014 at 5:59 pm

    I admire your plan! It is often challenging to get motivated but working out with a friend helps.

    • Janice
      November 17, 2014 at 8:15 pm

      Yes 6am in the cold & dark definitely wouldn’t happen without them that’s for sure 🙂

  • Launna
    November 17, 2014 at 6:06 pm

    I have been working on getting back on track Janice… accountability is the thing that always works for me…

    My small goal will be starting to use my Fitness Pal again, it always helps me when I can see what I am eating …

    Next will be consistent exercise… one step at a time 🙂

    • Janice
      November 17, 2014 at 8:14 pm

      Will I see you link up a meal plan next week? #PeerPressure

  • Felix Lee
    November 17, 2014 at 6:22 pm

    Motivate is one important thing to have to get your goal. This is one small action towards your goals. I had fun reading this and many great insights here. Thanks for sharing this article. Great post!

    • Janice
      November 17, 2014 at 9:54 pm

      No problem, thanks for stopping by Felix!

  • Kim
    November 17, 2014 at 7:26 pm

    So true that it just takes a small step at a time to achieve our goals.
    I really want a TRX set – I think it would be so much fun!

    • Janice
      November 17, 2014 at 8:13 pm

      I honestly thought of you & how much you would enjoy it while I was working out with it. It screams KIM!!!

  • Abby @ BackAtSquareZero
    November 17, 2014 at 7:44 pm

    My big running goal right now is a 2:10 half marathon at CHS in Jan.

    • Janice
      November 17, 2014 at 8:12 pm

      Oh good luck! What does CHS stand for?

  • Diatta @ Femme Fitale Fit Club
    November 17, 2014 at 7:50 pm

    Loving this new link up. Has me thinking about how I can start participating.

    • Janice
      November 17, 2014 at 8:12 pm

      I look forward to reading your goal, progress & plan!

  • MCM Mama
    November 17, 2014 at 8:25 pm

    Hmm, I guess if I want to link up, I’ll actually have to figure out a plan instead of flying by the seat of my pants…

    • Janice
      November 17, 2014 at 8:28 pm

      Lol 🙂

  • Jillian @ Baby Doodah!
    November 17, 2014 at 8:46 pm

    Janice! I’m so excited to join up with your new link-up. Thanks so much for hosting!!

    • Janice
      November 17, 2014 at 9:53 pm

      No problem, thanks for linking up!

  • steph
    November 17, 2014 at 10:19 pm

    I love this idea!!!

    I’ve always wanted to try TRX but with my (lack of)/coordination, it could end very badly for me.

  • Sandra Laflamme
    November 17, 2014 at 10:49 pm

    Sounds like a great linky Janice and Rachel! I will try to join in when I can!

  • rachel
    November 17, 2014 at 10:50 pm

    You are amazing. I love your recaps. One goal I am currently working on is to be able to do ONE unassisted pull up. 🙂 I will… someday! 🙂

  • Krysten
    November 18, 2014 at 6:43 am

    LOVE THIS!!!
    I am definitely going to link up with you guys next week!

  • RFC
    November 18, 2014 at 8:39 am

    What a great post! I always tell my clients, one baby step at a time. They sure do add up, and are less overwhelming than constantly thinking of the end goal!