Getting started....

Let's face it, sometimes the hardest part is taking the first step.  Whether it's with a diet or a workout it can be hard.  Try the tips I offer in the video and let me know if they work for you!

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Meal Prepping Tips

Busting out workouts is a big part of reaching your health and fitness goals but it's not the only thing.  If you really want to see success then you need to get your nutrition on point.  One of the biggest things that has helped me is meal prepping.  However, it can be very intimidating and overwhelming.  Let me help break it down so you can have success!

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Starting a Diet or Workout Program

Are you thinking about starting a new diet or workout regime?  Set yourself up for success by figuring out what works for you.  Below you'll find some tips to help you get closer to your goals!

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What do you listen to?

This past year I got turned onto podcasts.  I’m personally not a huge reader, as it’s a struggle for me to read fast and comprehend.  What I’ve found is that I absolutely love books on tape, ok ok mp3, and podcasts.  Some are motivational, others business related, music related, and of course, fishing related.  I find that I learn quite a bit and am able to take away more information from listening than reading.  Maybe you’re the same way.  So I’d thought i’d share my top 2 podcasts that I love listening to.  I’d love to know what you enjoy reading and listening to.  Email me or tag me on Facebook, Instagram, or Twitter.  Just look up Jonesin’ to get Fit!  Ok onto my top 3.

1) Bluegills to Bullsharks by Israel Dunn

This podcast is all about human powered angling.  The host, Israel Dunn, does everything from shore fishing, from a kayak, float tube, wading, ice fishing, anything that’s human powered he does it!  In his weekly podcast he shares many tips and tricks on how to become a better fisherman or fisherwoman.  He became a good friend over this past year and I have learned quite a bit about fishing and life in general.  Check him and his podcast out here: www.shoreboundhero.com

2) This is Your Life by Michael Hyatt

Michael teaches you how to take control of your life and gives you the tools so you can be successful.  Whether it’s goal setting, staying motivated, finding courage, or anything else life related this is your podcast.  He is an amazing story-teller and makes the concepts he is talking about reachable and understandable.  If you want to improve your life in any way, I highly recommend this podcast.  Find it here: https://michaelhyatt.com/thisisyourlife

Gaining Courage

Gaining Courage...but how? Why?  Is it really going to help me at all?  You bet your best yak it will!  And you know what?  You don’t even need to go to Oz to get it.  We all go through ups and downs in our life.  There are moments when we feel like we can conquer anything and others where we feel bruised and battered.  Surprisingly for us fisherman, this sometimes gets us a little more when we have to take a skunkset picture.  Our best lure isn’t producing, things just kept going wrong, etc.  We lose our courage at times but we can get it back and have it stick with us longer if we follow the couple tips below.

1) Baby Steps.  Yep!  Take life at smaller chunks so that you can achieve them.  By breaking it down into bite size chunks you will have many successes behind you and will gain courage to go after your goals again!  

2) Be consistent!  This is one of the hardest things to do for most people.  But again, if you take baby steps you should be gaining the courage to be even more consistent.  Make a plan, put it on your to do list, write it in your calendar, whatever it takes just keep going and go after it.  The smaller chunks will help you be consistent and gain success!

3) “Fake it ‘till ya make it!” That’s right, fake your confidence!!  I actually tell my choir this quite a bit.  Why?  Because having confidence in yourself, in what you believe, and what you stand for will help you gain the courage to achieve what you want.  For us fisherman, sometimes we lose confidence in ourselves and baits that we use.  So you will have to dig deep and tell yourself you got it and hit the water again.  For me, I think of the other reasons I enjoy being on the water.  Being outside, enjoying the fresh air, look at the beautiful scenery, etc.  I enjoy other reasons to be outside.  But I don’t let it stop me.  I dig up the courage to head out again and fish again and catch fish.  I tell myself that “I’m going to catch a fish!” and leave with a positive attitude.  Even if I didn’t truly believe it, I faked it!  So I use other reasons to help me dig up the courage!

Set your 2017 Goals and find Success!

A new year is just around the corner!  It is quite an exciting time of the year.  Many people, perhaps you awe well are bustling around getting ready for the holidays and looking forward to some time off work and spending it with family.  Last week’s article talked about how to reflect on this year and what we can take away from it.  In this post let’s look ahead towards 2017 and get a game plan set so we can start the year strong and continue it all year long!  Let’s dive in!

If you haven’t reflected on this past year, ensure that you take some time to do that.  This will help you develop goals for the upcoming year.  After you reflected grab a notebook or something to write on and a pencil.  Then jot down some things that you didn’t achieve this past year that you would’ve liked to.  Also, write down some items that you did but would like to grow and improve.  For example, I put on a community concert with my school choirs every year.  Usually they just sing in it, but for next year I’m going to create a community choir and possibly a men’s group to sing with them.  It’ll be a fun and beneficial experience for my students and the community.  In that example, I took something I already do and beefed it up for next year.

You should have more than one or two, but I wouldn’t go crazy and have over 20.  Once you have those written down, take a look at the list and see which ones can be achieved in a shorter length of time and ones that’ll take time.  Then re-write them in these categories: 1 month, 3 months, 6 months, and by the End of 2017.

Excellent!  You should now have a list of what you’d like to do and accomplish next year (goals) and how long you think it’ll take to achieve them.  The next step is to write down all the months, January through December.  Now comes the slightly trickier part, putting your goals into the months.  Some goals might have to be in certain months.  For example, my community concert is in February.  So that’ll be in January and Feb to make that happen.  If possible, try to spread them out through the year so you aren’t crazily overwhelmed.  So if you have a goal that’ll take a 1 month, find a month and write it in there.  If it’ll take 6 months, write it in all 6 months.  This way you are always working towards something and hopefully completing something every month or two.  You may need to erase and rewrite your goals to space it throughout the year.  Also think of times that you know are crazy for you.  If you travel a lot in December, then put less in that month.  Don’t just leave it blank, but don’t put as much as some other months.  If needed, rewrite the list to get it clean.

Lastly, take yet another sheet of paper and write each goal down. Each goal should be specific.  Don’t leave it open ended.  Make it a SMART Goal. (Specific, Measurable, Attainable, Realistic, Time-based) After you write it down, write the length of time you think it’ll take to complete it.  THEN underneath it, write how you are going to achieve the goal.  You can write it in any way that works for you, but here is what I do and would suggest.

Example 1)

  Catch a Redfish on the Fly – 1 Month

            July, visit friends in Lousiana

            Plan trips to bayou’s and good fisheries

            Catch a red on the fly

Example 2)

  Do 100 pushups without stopping – 6 months

            Month 1 – do 30 pushups (spaced through the day if necessary but pushing myself to do it all at once by the last week)

            Month 2-3 – 60 pushups (spaced if needed but then without stopping)

            Month 3-4 – 80 pushups (spaced if needed but then without stopping)

            Month 5-6 – 100 pushups (spaced if needed but then without stopping)

Once you have your SMART Goals written and a plan of how to achieve them keep that along with your Monthly Calendar together.  Then for each month, write down your goals and put them in a place you will see it every day.  You can and should write down your daily goals (until it becomes a solid habit) and keep them in a place you will see every day like your bathroom mirror, refrigerator, etc..

Lastly, share your goals.  Share them with your family and close friends.  Heck, I want to hear them!  Send me an email at jonesintogetfit@gmail.com or message or share them with me on Facebook.  I’d love to hear and see what you will be achieving.

Reflecting on a Great Year

Welcome to the final weeks of 2016!  With the rush and excitement of the holidays it’s easy to get wrapped up in all the excitement.  Spending time with family, friends, and even your pets can make it a thankful time of the year.  With all the hustle and bustle be sure to schedule time to reflect.  It could be 5 minutes or 30 minutes, however long you think you will need to fully reflect on everything that happened this year  Grab some paper and pencil and get ready to reflect.  Here are some tips to help you get the most from your reflection.

Successes - Write down some of your successes?  Not just the big ones, but the small ones.  Maybe you received a promotion, perhaps you’re on a pro-staff, or maybe you got married.  Or you finally achieved a new personal best catch, or took a small trip, or perhaps you were able to spend a handful of nights alone with your significant other.  Whatever it is, write it down.  Then add what made those events possible below them.  Things like, trying new waters, staying consistent, dedicated, etc.  

Failures - Why would you want to reflect on a negative thing like failures?  Well, because you can and should learn from them.  Grabbing your paper and pencil write down some of your failures.  Again, big and small ones.  After you write those down, add what you think caused those issues below them.  ALSO, and don’t forget this step, write down what you learned from these failures.  What did you take away?  Sometimes we struggle and figuring out what we can take away.  It could be that you learned not to do something, to try a different approach, learn a new trick of the trade, etc.  

You have one more section to write down after your successes and failures, and that’s what you’re thankful for.  Whether it’s family, friends, pro-staff, job, pets, experiences, etc.  write them down.  Again it doesn’t matter if it’s big or small add them to your list.

Now that you have written the big and small things that happened to you and things you are thankful for this past year take second and breath.  Close your eyes and let your mind and body relax.  Then open your eyes and read through your list.  Think of and smile at your successes, read what you learned from your failures and conjour up ideas of how you can use the things you learned in the future.  Finally, read through everything you are thankful for.  This list are people, things, experiences, that help make you who you are today.  They helped you through those rough times and will help you in the future.  Be thankful for being alive and having such experiences.  

Congratulations on having a fabulous year.  I hope 2017 is filled with many great experiences for you and that you will grow even more and achieve or get closer to your goals and dreams.  Here’s to you and a great 2016!