Our Setting SMART Goals Video is LIVE!

Click here to watch! 

Now what? (Step 2)

Now what?

So you decided to "get fit". You took the first step of accountability and "measured up". (yikes!) That is a scary first step. After "measuring up" you know where you are at and where you would like to be... but what's next? Now you set goals. Not lofty goals like "I will exercise EVERY single day no matter what!" or "I will lose 50 lbs by next month!" 

I am talking about setting realistic S.M.A.R.T. goals:

Simple and very specific:  Ask yourself: Does my goal clearly and specifically state what I am trying to achieve? If your goal is particularly large or lofty, try breaking it down into smaller, specific SMART goals.

Measurable: How will I know if I am progressing towards achieving my goal? Can I quantify or put numbers to my outcome? (This is why we "measure up" first.)

Achievable: Is achieving my goal dependent on anyone else? Is it possible to reframe my goal so it only depends on me and not others? What factors may prevent my from accomplishing my goal? How can I address those obstacles?

Relevant: Why is achieving this goal important to you? What values in your life does this goal reflect? What effect will achieving your goal have on your life or on others?

Timely: When will I realistically reach my goal? Again, if your goal is particularly large, break it down into smaller goals with appropriate incremental deadlines and celebrate the small victories along the way!

PLUS: Farm Girl Fitness has created a document to help you set S.M.A.R.T. goals. You can download it from the Facebook group, comment below, or email your request to us.

Share your S.M.A.R.T. goals below so we can support you along the way!

Check out my website to learn more about me:www.theksystem.com, or find me on Facebook: www.facebook.com/korihendrix FREE Shipping FITBIT

Check out Cindy's website to learn more about her: http://www.jacobsreward.com/, or find her on Facebook:http://facebook.com/cindy.beardsley.telisak

#jacobsrewardfarmgirls #fitness

IMPORTANT NOTE: Always consult a qualified medical professional before beginning any nutritional program or exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read in Jacob's Reward Farm Girls Any content or information provided by Jacob's Reward Farm Girls  is for informational and educational purposes only and any use thereof is solely at your own risk. Jacob's Reward Farm Girls bears no responsibility thereof.
The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding any medical condition. All information contained in Jacob's Reward Farm Girls, including but not limited to text, graphics, images, information, third party information and/or advice, food, recipes, exercises, diets, psychology, websites, links, including but not limited to any content by employees, consultants or writers and contributors, and or any other material contained herein are for informational and educational purposes only.
By entering the Jacob's Reward Farm Girls website, or Facebook group or Twitter, or Blog, or YouTube, or other social media, etc… the reader, listener, and/or viewer does hereby acknowledge that it is your sole responsibility to review this disclaimer and any other disclaimer or waiver.

Covert Exercise?

The number #1 excuse given for choosing not to exercise is "not enough time." Over and over I hear how busy people are. Busy with the farm, busy with work, busy with the kids... busy.. busy.. busy! Far too busy to exercise.

Well I have good news for you. You can "sneak" exercise into your too busy day. I like to call it "covert exercising".  Stealthy exercises incorporated into your daily chores. 

If you are a "farm girl" you can sneak in a couple of squats while picking you feed barrels. A"townie" can sneak in squats in while picking up the laundry basket, or a child, or grand child. If you have access to steps you have a built in "stairmaster" make a few extra trips up and down. Waiting on your morning coffee or tea? Do a few pushups with your hands on the counter, or the couch, or a bale of hay! Watching your favorite TV show.... get up and jump, dance, stretch, squat, just move... move... move... during the commercial breaks! 

Remember, every little bit counts and it doesn't matter where you are.. You don' t "have to" go to the gym or a class. You don't "have to" do an hour straight. Start small. Sneak extra movement into your life, and let us know how you are "covertly" exercising by commenting below or posting on the Farm Girl Fitness Page. 

Click here to watch more! (Sorry about the wind... It was breezy on the farm)

Check out my website to learn more about me:www.theksystem.com, or find me on Facebook: www.facebook.com/korihendrix Free Shipping FITBIT

Check out Cindy's website to learn more about her: http://www.jacobsreward.com/, or find her on Facebook:http://facebook.com/cindy.beardsley.telisak

#jacobsrewardfarmgirls #fitness

IMPORTANT NOTE: Always consult a qualified medical professional before beginning any nutritional program or exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read in Jacob's Reward Farm Girls Any content or information provided by Jacob's Reward Farm Girls  is for informational and educational purposes only and any use thereof is solely at your own risk. Jacob's Reward Farm Girls bears no responsibility thereof.
The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding any medical condition. All information contained in Jacob's Reward Farm Girls, including but not limited to text, graphics, images, information, third party information and/or advice, food, recipes, exercises, diets, psychology, websites, links, including but not limited to any content by employees, consultants or writers and contributors, and or any other material contained herein are for informational and educational purposes only.
By entering the Jacob's Reward Farm Girls website, or Facebook group or Twitter, or Blog, or YouTube, or other social media, etc… the reader, listener, and/or viewer does hereby acknowledge that it is your sole responsibility to review this disclaimer and any other disclaimer or waiver.

Claire, the barn cat, takes Cindy's measurements!

Cindy bravely stepped up and we filmed her getting measured. (Claire, the barn cat, helped.) She is happy to share it with you and hopes you are inspired to take measure of where you are today.

PRO TIP: As you will see in our latest video, teamwork is the key - enlist a friend to partner with you on the path toward health. Not only can you encourage each other and keep each other on track, but you need someone you trust holding the other end of that tape measure! 

CHALLENGE: Choose that trusted friend today. Download my Jacob's Reward Farm Girls tracking form, and help each other write down those starting measurements. 

WIN: Comment on here or post in the Jacob's Reward Farm Girls Facebook Group by Monday letting us know how you did! We'll send a pair of gardening gloves to every set of buddies who posts about their experience of successfully getting that form filled out. The first step, accountability, is the most important!

Have a great weekend! Happy measuring.... 

Check out Kori’s website to learn more about her:www.theksystem.com, or find her on Facebook:www.facebook.com/korihendrix
FREE Shipping FITBIT

Check out Cindy's website to learn more about her:http://www.jacobsreward.com/, or find her on Facebook:http://facebook.com/cindy.beardsley.telisak

#jacobsrewardfarmgirls #fitness

IMPORTANT NOTE: Always consult a qualified medical professional before beginning any nutritional program or exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read in Jacob's Reward Farm Girls Any content or information provided by Jacob's Reward Farm Girls  is for informational and educational purposes only and any use thereof is solely at your own risk. Jacob's Reward Farm Girls bears no responsibility thereof.
The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding any medical condition. All information contained in Jacob's Reward Farm Girls, including but not limited to text, graphics, images, information, third party information and/or advice, food, recipes, exercises, diets, psychology, websites, links, including but not limited to any content by employees, consultants or writers and contributors, and or any other material contained herein are for informational and educational purposes only.
By entering the Jacob's Reward Farm Girls website, or Facebook group or Twitter, or Blog, or YouTube, or other social media, etc… the reader, listener, and/or viewer does hereby acknowledge that it is your sole responsibility to review this disclaimer and any other disclaimer or waiver.

Our first video!

Cindy posted our introductory video on YouTube last night! Let us know what you think. View it here: http://youtu.be/S7_5GkgeLBE

#jacobsrewardfarmgirls #jacobsrewardfarm 

IMPORTANT NOTE: Always consult a qualified medical professional before beginning any nutritional program or exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read in Farm Girl Fitness. Any content or information provided by Jacob's Reward Farm Girls is for informational and educational purposes only and any use thereof is solely at your own risk. Jacob's Reward Farm Girls bears no responsibility thereof.

Measuring up (Step 1)

Cindy and I met at the Farm this morning. Today's visit was all about accountability.  Taking measure of where we are and setting goals of where we would like to be, both personally and for Jacob's Reward Farm Girl Fitness. 

You know, it’s only after you take responsibility for where you are that you have the power to change your future.  After all, no one exercises by accident or accidentally eats ALL of the ice cream! Although my grandson swears this happens on a regular basis!

First we measured her chest, waist, hips, arms, and legs. Then we tested her strength and evaluated her fitness levels by seeing how many push ups and sit ups she could do in 1 minute.  Finally we weighed in and calculated her body fat % and Body Mass Index.  

All of these measurements give us different ways to track her progress. It is important to have multiple ways to measure your progress because 5 lbs of muscle is the size of a brick and 5 lbs of body fat is the size of a small pillow, so you can lose inches, or lower your body fat % all while the bathroom scale is flashing the same old number! 

I am posting a simple, downloadable, tracking form on the Farm Girl Fitness Facebook Group page under files so you can easily track your own progress over the next 12 months. 

After we finished with Cindy's measuring, we brainstormed over all we want to do for you through Jacob's Reward Farm Girl Fitness. Stay tuned, we filmed a little of it… this is really going to be fun!

Check out my website to learn more about me:www.theksystem.com, or find me on Facebook: www.facebook.com/korihendrix
FREE Shipping FITBIT

Check out Cindy's website to learn more about her: http://www.jacobsreward.com/, or find her on Facebook:http://facebook.com/cindy.beardsley.telisak

#jacobsrewardfarmgirls #jacobsrewardfarm 

IMPORTANT NOTE: Always consult a qualified medical professional before beginning any nutritional program or exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read in Farm Girl Fitness. Any content or information provided by Jacob's Reward Farm Girls is for informational and educational purposes only and any use thereof is solely at your own risk. Jacob's Reward Farm Girls bears no responsibility thereof.

Jacob's Reward Farm Girls is born!

If you hate to work out, but you love gardening, critters, being outside, laughing, and you want to get fit or lose weight, I think this blog will surpass your wildest dreams. It’s the brainchild of an exciting conversation I had with my pal, and avid farmer, Cindy Telisak!

Cindy and I have known each other for over 15 years; we were both professional doulas (childbirth/labor support) back when our kids were little. After that time, our lives took pretty different paths. I migrated to the fitness industry and Cindy became a farmer. We hooked back up as friends when I heard about Cindy's super healthy, and yum-yummy farm fresh eggs. 

I followed Cindy on Facebook as she traveled down her weight loss path. (She has lost almost 50 LBS so far!!!) I reached out to her when she announced that it was time to take it to the next level and add some exercises to her daily routine. Cindy shared a few of her goals and struggles with me and Farm Girl Fitness was born!  Together we are developing a plan to kick those struggles to the curb. Simple exercise, nutrition and meal plans, and any other necessary lifestyle adjustments. Cindy told me she needs lots and lots of ideas, so that we can find a collection of strategies that really work for her. 

Cindy, and her Jacob's Reward Farm, have developed quite a following. I am helping Cindy and her tribe to add physical activity to their everyday routines, to lose more weight, to retain or gain more functionality so that they can keep living the active lives they love! 

Jacob's Reward Farm is our venue. Through photos, video clips, downloadable guides, blog posts, we’ll show you how to use simple tools we find around the farm to design doable routines for strength training and calorie burning. 

It's all about support, encouragement, inspiration, accountability, silliness, fresh air and critters! FYI... you don't have to have a farm, or be on a farm to join in the fun... You in??? 

Let us know what you think in the comments. We are rock'in it down on the FARM!

Check out my website to learn more about me:www.theksystem.com, or find me on Facebook: www.facebook.com/korihendrix FREE Shipping FITBIT

Check out Cindy's website to learn more about her: http://www.jacobsreward.com/, or find her on Facebook:http://facebook.com/cindy.beardsley.telisak

#jacobsrewardfarmgirls #jacobsrewardfarm 

IMPORTANT NOTE: Always consult a qualified medical professional before beginning any nutritional program or exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read in Farm Girl Fitness. Any content or information provided by Jacob's Reward Farm Girls is for informational and educational purposes only and any use thereof is solely at your own risk. Jacob's Reward Farm Girls bears no responsibility thereof.