FIT FRIDAY: Fitness Schedule & Goals {PRINTABLE}

Welcome to FIT FRIDAY! 

This week, I've got a special surprise for you: a FREE fitness calendar and goals printable!

I was inspired to make this when I couldn't find a printable that was exactly what I was looking for. I didn't want to print out multiple sheets so that I could write down both my goals & my exercise for the week. I just wanted one page for everything. 

So, I made one. It's blue and gold, nice and shiny for the new year!

If you like it, please share the love by pinning the image below (just mouse over the image and click the "pin it" button).

Click HERE to download the PDF!*

*The PDF looks blurry when you view it on the computer, but I PROMISE when you print it, it looks really good! For proof, I printed it, and here is what it looks like....

To use it, just write what time and date you plan on working out next to the day of the week. For example, "M" might have "Dec. 16 @ 3pm" written next to it. Then, the strength and cardio lines across from "M" might read "Ran 5 miles" next to "cardio" and "Arms, abs, thighs" next to "strength."

Then you can write goals, like "Run a mile in five minutes" at the bottom!

What do you think?!

Fit Friday: Six Health Books You Should Be Reading

Hey ladies and gents! Welcome to this week's FIT FRIDAY! Today I will be sharing some health related books that I think you should read if you are serious about being healthy and living a healthy lifestyle.

Speaking of living healthfully... have you entered my Whirlybird Granola GIVEAWAY yet?! It ends at 11:59PM TONIGHT! Go enter while you still can!

The books below are books I either have read or am reading currently, and I think they are worthy of your time. Take a look and see if any strike your fancy!

Master Your Metabolism by Jillian Michaels

The title makes it sound like a book for women going through menopause, and - yes - it does talk about that. But this is a book for EVERYONE, and I don't say that lightly. Jillian goes into great detail by explaining various hormones and the effect they have on your body, weight, and metabolism, and she explains how to make those hormones work for you. It's really interesting. 

The China Study by T. Colin Campbell

This is a classic book in the vegan health world, and T. Colin Campbell is quite possibly one of the most famous doctors in the world. He knows what he is talking about, and the vast amount of info you will learn from him about meat and dairy will shock you.

Crazy Sexy Diet by Kris Carr

If you didn't learn enough from reading The China Study, this book will teach you everything else you need to know. Kris Carr overcame cancer by switching to a mostly raw, vegan diet. She is amaze-balls.

Reshaping It All by Candace Cameron Bure

Otherwise known as "Stephanie" from Full House, Candace shares her story of struggling with her weight and how faith & fitness helped her through it. She's one tough cookie. She's also the sister of Kirk Cameron, the famous Christian actor, if you have heard of him.

Skinny Bitch by Rory Freedman and and Kim Barnouin

This was the book I read that made me turn vegan a couple years ago. Although I'm no longer vegan, this book was my first look into the world of animal abuse and the negative effects meat and dairy have on your body. Even if it doesn't cause you to change your lifestyle, you'll learn a lot. Plus, these women have a lot of attitude and snark to their writing, so you will be thoroughly entertained.

The Skinny Rules by Bob Harper

Bob Harper, star of The Biggest Loser, breaks down healthy living into 10 simple rules. They are very straightforward and easy to follow, and Harper helps you integrate the rules into your daily life.

Others {Haven't read these, but heard they are great}:

Food Rules by Michael Pollan

In Defense of Food by Michael Pollan

What books do YOU recommend?

Fitness Goals {Let's Make Some...Together!}

Making {and keeping} fitness goals can be challenging. 

Personally, I always make goals and then I never keep them. Most of time, these are weight goals. Lose 35 pounds. Weigh 125 pounds. And most of the time, I want these things to happen INSTANTLY. I'm not patient. When they don't happen right away, I get frustrated and I give up. 

And while goals involving your weight are fine and dandy, they definitely should NOT be the only fitness goals you have. What if you don't eve reach your weight goal because you've built a crap ton muscle while lifting weights? The numbers on the scale don't matter - the numbers on the weights do! The heavier the weights you can lift, the stronger you are becoming. 

Are you able to do more push ups this year than last year? Did you run a mile in six minutes? 

These are the numbers that matter!

I've been learning recently how to stick to my goals, and I'm going to share some of my discoveries with you. After that, I'll share some of my own fitness goals with you. I hope they help you stick to goals like they are helping me!

1. Find Your Motivation

If you don't have something that's motivating you - and I'm talking REAL motivation, not how well you will look in that swimsuit - you will never be able to stick to your goals. For me, it's fear. Fear of surgery. Fear of health problems and illnesses. Fear of pain. I don't want to end up having a heart attack and being rushed to the hospital. EVER. My dad recently had an unplanned quadruple bypass surgery, and I never want that to happen me. So I have started working out more often and eating more healthfully. 

Another thing that motivates me is being a role model to children. I have been interviewing for a position with Boosterthon, a company that serves schools by teaching kids about fitness, leadership, and character. The company has really inspired to be a better person and live how I want others to live. If I'm gonna be teaching kids about health and fitness, then I want to be living that lifestyle and being a good influence.

2. Write Them Down

Even though you think you'll remember your goals in your head....you won't. Trust me. Write them down and put them somewhere you can see them every day. That way you will remember them and strive to accomplish them!

3. Make A Gym Schedule

This is important. Don't wait until you wake up to decide when you want to go to the gym, because you will never go. Get out calendar and write down exact times when you will arrive at the gym. This means to can plan your days off, too! And these rest days are IMPORTANT. Without resting from working out, your muscles won't be able to repair and build stronger muscles. So make sure you schedule gym days, but schedule some rest days, too. 

4. Download A Fitness App For Your Phone

I find these to be really helpful. If you're a runner, check out RunKeeper. If you want to track your calorie intake, try MyFitnessPal. If you want to track how long you spend on the elliptical and how many sets of tricep dips you did, download FitList. There are a billion great health and fitness apps you can get for your phone, so search and find the one that works for you!

Those are four things that really help me stick to my fitness goals. Now, here are some goals I set for myself...

{Goals for This Year}
1. Be able to do at least one pull up
2. Be able to do ten complete, non-modified push ups
3. Have toned biceps and triceps
4. Reach my weight goal of 125 pounds (or a lean, healthy equivalent)
5. Run 3 miles without stopping

{Goals for The Future}
1. Participate in a marathon, preferable the Disney marathon
2. Participate in a half marathon
3. Run a 10k without stopping
4. Run a mile in 6 minutes or less
5. Join a CrossFit gym

Next week, I'm going to try to have a homemade GYM & FITNESS printable for you guys that you can download, print, and use to keep yourself on track. Maybe I'll make a fitness goals printable, too. <3

Now...what are YOUR fitness goals? And what other free printables would you like me to make?