In today’s episode I’m going to give you the 5 simple steps you can take to crush your fitness goals.

I also have a special question for my audience and if you have the answer, I’d love to hear from you!

This is the Crunches and Cosmos podcast where I simplify women’s fitness by breaking down all the different part of your fitness routine—from your mindset to the equipment and services that make up your exercise program—with information and genuine reviews to help you decide which exercisey stuff in the world is perfect for you.

Because I truly believe that exercise will make every woman’s life even better and I want to help you be the best version of you that there is.

Today’s episode is brought to you by the aerobic step by One Strong Southern Girl!

Thank you to everyone who has purchased my step!

They come in blue and pink and come with 4 or 6 risers. The aerobic step has come a long way.

Don’t just envision step aerobics when you think about an aerobic step. It’s used for so many different styles of exercise now!

You can use your aerobic step for body pump, HiiT routines, plyometrics, strength training, etc.

You can see the Aerobic Step by One Strong Southern Girl by clicking here!

Today’s episode is not just about your new year’s resolutions. This episode is about hitting your goals.

I prefer to set short-term ‘mini’ goals rather than big resolutions so that I can see my end results within reach.

I have a download that you can use to carry out the steps I talk about in the episode.

You can find the download here: My Path to Success download by One Strong Southern Girl

Before we get to the 5 steps I’d like to ask my audience a question: What do you say to a child who says, “I’m fat…”?

I’d love to hear from anyone who has professional experience in a field that works with these situations who would like to share an answer with me that’s supported by your training and experience.

I’d love to hear a general response that could be used with any child, regardless of their personal circumstances that I could share with other parents on an upcoming episode.

If you are that expert you can email me at: ccpodcast@onestrongsoutherngirlcom

One of the mistakes I see people make (or that I often make) is to make ‘big picture’ goals.

I think it’s helped me be more successful in my exercise goals by making shorter goals—bite-sized goals where I can see the light at the end of the tunnel, on a regular basis.

Having small, realistically achievable goals will keep you winning and moving forward all the time.

You should still write down your ‘big picture’ goals for the year (or longer) but keep small goals on hand for regular progress.

These 5 steps will help you with that.

Step 1

Write down what you did really well and what did you struggle with in your exercise routine?

• Were you consistent in your exercise?

• Did you try something new?

• Did you challenge yourself?

• Did you invest in your exercise routine financially and psychologically?

Step 2

Write down what you’re not going to do anymore.

• Think about the things you did that kept you from achieving your fitness goals

• Think about the things you did that were self-sabotage when it comes to your exercise (putting off buying new sneakers, letting chores pile up so that you feel like you have to do them instead of exercise…etc.)

Step 3

Declare your numbers!

Write down how often you’re going to exercise every week over the next 30 days

Step 4

Write down the 3 new workout styles you’re going to try out in the next 30 days…

• HiiT training?

• Spin

• Kickboxing

• Running (sprints, hills, etc.)

• Yoga

• Strength training

• Pilates

• Crossfit…etc.

Step 5

Turn the template over and write down your reward!

If you hit any of your mini goals for the week or month then you get a reward!

Tip of the day!

There’s been a lot of research done on the benefits of short workouts.

Workouts that are 5-25 minutes in length can be just as beneficial as longer workouts.

Studies have shown that regular short intense workouts have cardiovascular benefits and can lower blood pressure.

Short intense routines increase metabolism and fat burning.

And of course, we all know the benefit exercise of any length has on your mood, focus and happiness (overall brain health).

So, wrap your mind around the idea that if the only workout you have time for is ten minutes long, it's ok!

I wanted to send a quick virtual hug to all the people who take the time to send me emails and put comments on Instagram to tell me that my posts help them out!

You make my day!!

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Email me your questions: [email protected]

Read my latest posts about women’s fitness products, equipment and services at: One Strong Southern Girl