Day 1- Physical Change starts with Mental Change

Booty Band 15 Day Fitness Program

Day 2 - Make your goals S.M.A.R.T.

Goals can’t be vague. Ambiguous goals produce ambiguous results. Incomplete goals produce incomplete futures. Be Specific.

Always set goals that are measurable.

One of the detrimental things that many people do—with good intentions—is setting goals that are so high that they are unattainable.

The root word of realistic is “real.” A goal has to be something that we can reasonably make “real” or a “reality” in our lives.

Every goal should have a time-frame attached to it. One of the powerful aspects of a great goal is that it has an end—a time in which you are shooting to accomplish it.

Write down your goals. The goal card should be visible every day, because every time you touch, see, and feel the goal card, a message is sent to your central nervous system and you are flashing the picture in your mind. When you write it you are creating an image in your mind and that image is impregnated into cells in your brain.

My Goal:

  • Be Specific (how much, how many, by when?):

  • Measurable ( create checkpoints to keep you on track):

  • What are my Actions ( consistencyis key, try to do 1 thing everyday before 10am):

  • Keep it Realistic ( how are you going to stay positive?):

  • Create a Time line

Day 2: Booty Bands 12 days of Christmas

What you need:
Bench, Dumbbells or Long Resistance Bands, Weighted ball & BootyBand

Whole Body Workout

Do through the entire workout 1x through

(1, then 1&2, then 1&2&3, til 12)
Plank 20 sec
Jump Squat
Step up w/ Kick back
Jumping Jaxs
Tricep dips
Bicep Curls
Ball throw
Ball slam
Side squat steps

Light cardio & stretch

Use L2 or L3 Booty Band & increase weight.

Allow a few days of rest in between workouts for best results. Eat HEALTHY protein, carbs, fats!