The 12 Days of Fitness
By Pamela Roundtree
"Fitness isn’t a quick fix or a temporary solution. It’s a lifestyle change."
– Pamela Roundtree
Introduction
I am Pamela Roundtree owner of NewBody.NewMind.NewLiving. I’ve been assisting people to lose weight for the past six years. I was overweight myself in 2010 and I knew it was time for a change. I did not like how I felt. I was tired most of the time, none of my clothes fit properly and I was borderline diabetic.
If today is your first day of committing to fitness, congratulations! Hey, let’s be honest, today is the easiest day. You’re enthusiastic! You’re ready to reach your goals! You are motivated! You googled every exercise that you want to try! The gym better watch out for you! You cannot wait to conquer this day! Keep that same energy! The very definition of habit formation is powerful; the process by which a behavior, through regular repetition, becomes automatic or habitual.
If you have ever found yourself saying something like, "Routines start on Mondays and today is Thursday!"... then today is your lucky day, because #TODAYISMONDAY. We are going to reach our fitness goals NOW! Don’t procrastinate and wait until Monday — all the excuses will surely follow — then Monday turns into next Monday.
“Habit formation is the process by which new behaviors become automatic.”
– Psychology Today
Each day when we wake up we will set an intention to become fitter and healthier than we were yesterday.
Top Tips
How will we achieve this?
My 12 Days of Fitness will be your guide.
Ready. Set. Intention!
-
On the First Day of Fitness, the Universe gave to me... GOALS
We will write down our S.M.A.R.T fitness goals. S.M.A.R.T fitness goals are Specific. Measurable. Attainable. Realistic and Timely.
For example: “I want to lose 15 pounds in 3 months.”
The breakdown: It’s Specific-15 pounds. We can Measure our progress by checking our weight every 2 weeks. It’s Attainable because we can Realistically lose a half a pound each week without demanding our body to make a drastic transformation. It’s Time-based because we are giving ourselves 3 months to achieve this goal. Do not deviate from this mindset while writing the goals.
In addition, we will write out our realistic gym schedule with S.M.A.R.T in mind. Many of us fail at exercising because we don’t realistically look at our schedule and plan. We say ok! “I will go to the gym every day!” When in reality we can go twice a week. This is great, but since our unrealistic goal was five times a week, and our schedule allows for twice a week, we feel like a failure. In actuality, we are WINNERS for going but since we didn’t reach that unrealistic expectation we placed on ourselves, we feel like a failure or that we aren’t doing enough. Remember this, Fitness is a lifestyle change.
Lastly, start a nutrition journal or download MyFitnessPal. This will assist us because we will know exactly what and when we are eating. Nutrition is just as important as working out. I don’t promote diets. I don’t believe in diets because they deprive you. What helped me lose 75 pounds in 1 year was graze eating. This is eating five small meals a day. For a full nutrition plan visit New Body. New Mind. New Living.
If today is the day that you’re scheduled to exercise at the gym, go. If not…
• On the 1st day of Fitness, the exercise is given to me: 1-minute plank (12 sets)
-
On the Second day of Fitness, the Universe gave me a... WORKOUT
Alright! We have our goals set there are written down. We are tracking our nutrition. We have our gym days scheduled in. We are still motivated.
Go to the gym, if you aren’t a member, go to a local gym because usually, you can sign up as a guest for free, or the fee is minimal like $5-10 bucks for the day. Engage in cardio if you aren’t comfortable with weightlifting. Walk on the treadmill for 30 minutes. The incline on 5.0 speed 2.5. This is going to activate our fat to be used as fuel to burn instead of burning our muscle mass.
Never negotiate the gym time you scheduled for yourself. Unless it’s an emergency, the answer is NO. Workout first. You can have that drink and/or meet up with friends later. If you cannot visit the gym, the link listed below is a great home workout. If you are familiar with the gym but don’t have a workout regimen implement 5-10 pound dumbbells while doing this workout.
Lastly, drink 16 ounces of water with your lunch. The USDA recommends that we drink at least 64 ounces of water a day. But again this is a lifestyle. We are going to increase our water intake organically; we will enjoy hydrating ourselves versus feeling like we are punishing our body by forcefully consuming 64 ounces when we rarely consume 64 ounces of water consistently. It took me 4-6 weeks to start drinking a gallon of water a day consistently. Each day I set a goal to drink 6-8 ounces more than I drank the day before. After 6 weeks it was becoming easier to drink a gallon a day. Now its natural for me.
If Today is the day that you set to workout then go, if not…
• On the 2nd day of Fitness the exercise is given to me: 2-minute wall plank (12 sets)
-
On the Third day of Fitness, the Universe gave to me…WATER
If this article came out perfectly, then today is Saturday (hahaha). On this Day, I’m encouraging you to go to the gym, go for a nice walk, a nice run, take a yoga or pilates class. Why? If you realistically view your schedule for today, this Saturday may be the only day that you can have a good workout before the mad dash of Christmas.
Lastly, go out and purchase a gallon of water. Alkaline preferably. Crystal Geyser has a Ph level of 7.0-7.2 which is alkaline unlike other leading brands that have a Ph level of 6.5 and below which is acidic. Alkaline water saved my life in April of 2018. Being that my body was alkaline it was able to fight off toxins. Even the doctors were surprised (that’s a whole different article). Add more water to your hydration intake by setting a goal to finish the gallon within 2-3 days. There are127 ounces in a gallon. If you finish the gallon in 2 days then you’re consuming 63.5 ounces a day. If you finish the gallon in 3 days then you’re consuming 42.3 ounces. Both choices are more than you’ve done before. For breakfast, have a green smoothie.
If today is the day that you set to workout then go, if not…
• On the 3rd day of Fitness, the exercise is given to me: 3-minute bridge (12 sets)
-
On the Fourth Day of Fitness the Universe gave to me the… FUTURE ME
“The Future belongs to those who believe in the beauty of their dreams”
Realistically view your schedule again and see which days you can exercise in the gym. Each week may vary and that’s perfectly fine. Today is a great day to check out local gyms if you aren’t a member yet. Fitness centers understand the psyche of human behavior and at this point, memberships are close to free. Personal trainers are offering free sessions and packages at discounted prices.
– Eleanor Roosevelt
In addition, today is Sunday which is a great day to meal prep for the week. This week, we will have salads for lunch. NO! Not romaine lettuce(that’s a whole different article as to why that was never the healthiest choice anyway.) Our salad will be either Kale or Spinach based. We can add in a protein of choice; animal or plant-based. Add some lentils, a little bit of cheese if we want, cucumbers, tomatoes, olives and go light for our dressing. Maybe just a tad bit of oil and vinegar or lemon. Use very little dressing if we’re using the normal ranch, blue cheese, etc that is store brought because we have to watch the Fat percentage. The Fat percentage in salad dressing is usually just as bad as a fast-food burger.
Lastly, the next few days are lined up with company holiday parties and that 3-minute bridge exercise wasn’t the easiest, why ruin it because we didn’t plan properly? As the saying goes ”Proper Preparation Prevents Poor Performance.” And hey let’s be honest you are going to indulge in one or two drinks too many this week.
If today is the day that you set to workout then go, if not…
• On the 4th day of Fitness, the exercise is given to me: 4 burpees (12 sets)
-
On the Fifth Day of Fitness the Universe gave to me… HOLIDAY PARTIES
#TODAYISMONDAY.
Many of us dread Monday. I say “look forward to Monday.” It’s a new opportunities. New Goals. The slate is clean. As we know, it takes 21 days to create a habit. These 12 days of Fitness is to help kick-start our fitness journey. Most Holiday parties will commence this week. Between you, your spouse, your business and/or company party, our dedication will be challenged.
If there is a party tonight; work out in the morning. Be honest. We won’t exercise after the party. At this point, we should be consuming at least 48-64 ounces of water a day. If you’re drinking more, excellent.
(Here’s a secret; water helps prevents hangovers, you’re welcome)
If today is the day that you set to workout then go, if not…
• On the 5th day of Fitness, the exercise is given to me: 5 golden star jumps (12 sets)
-
On the Sixth Day of Fitness the Universe gave to me… DISCIPLINE
“Discipline is the bridge between goals and accomplishment”
– Jim Rohn
Today may be one of the hardest days. We are halfway through the 12 days of Fitness kickstart to a healthier lifestyle.
At this point, YOU have to decide how bad YOU truly want it. Are you ready for elevation? Are you ready to be fit? Healthier? Are you tired of feeling tired? What's the reason you want to be healthier? This is the day YOU have to dig deep and pull out that other you. Even if you got in late last night from the Christmas party and the only time you can exercise is in the morning before work. Do it! You will feel much much better. Working out is more than the vanity aspects that are afforded with it. It’s about being healthier, more agile, being able to play with your children and grandchildren without feeling tired.
If Today is the day that you set to workout then go, if not…
• On the 6th day of Fitness, the Exercise gave to me: 6 push-ups (12 sets)
-
On the Seventh Day of Fitness the Universe gave to me… TURMERIC
7 demitasse spoons (less than a teaspoon) of turmeric during the day. Before you add Turmeric please ensure you aren’t allergic to it. Turmeric is a super plant. It helps with inflammation in our joints, it helps settle an upset stomach, it also helps with pain relief. This will help give our exercise regimen a boost.
Take note of the water intake. We should be drinking 64 ounces at this point. After a few weeks of consistency with water, it will be second nature to consume more.
If Today is the day that you set to workout then go, if not.
• On the 7th day of Fitness, the Exercise gave to me: 7 mountain climbers (12 sets)
-
On the Eighth Day of Fitness the Universe gave to me...ME
If you’ve been following this guide. On this day you should feel more than good…you should feel GREAT. You should feel your body changing. Certain aches that may have been there, aren’t. Depending on your consistency you may have gone down a pound or two. CONGRATULATIONS! What makes today a milestone is because nothing was built in a day or even a month. But since we made our S.M.A.R.T goals we are being realistic about progress. It took the Earth 6 days to be built. Be proud of yourself. You made the commitment and you are sticking to it. You are closer to reaching your goal. Clap for your self.
(No, seriously put your hands together and clap.)
Drink at least 64 ounces of water. It’s time to actively notice our water intake and make sure we are hydrating ourselves properly. Water is essential to helping us lose weight. Water helps keep our hunger and thirst signals satisfied. There are times when we may be thirsty but we eat thinking we are hungry.
If today is the day that you set to workout then go, if not…
• On the 8th day of Fitness, the exercise gave to me: 8 jump squats (12 sets)
-
On the 9th day of Fitness, the Universe gave me…CONSISTENCY
“It’s not what we do once in a while that shape our lives. It’s what we do consistently”
– Tony Robbins
Nine equates to transformation and rebirth. There is no looking back now. Today I want you to commit to eating healthy all day. Why? Well… you tell me a party animal. Your choice of food wasn’t the best at the parties and you were drinking more than usual. By eating healthy all day it will help reset your metabolism. Nothing extreme; egg whites and oatmeal for breakfast. Grilled meats, lots of vegetables, good carbs and greens today. Of course water water water.
If Today is the day that you set to workout then go, if not…
• On the 9th day of fitness the exercise given to me: 9 lunges per leg (12 sets)
-
On the Tenth day of Fitness, the Universe gave me a… GYM MEMBERSHIP
Today is Saturday. I know, I know, you have last-minute Christmas shopping to finish but now its time to purchase ourselves the gift that all of our loved ones can enjoy. Our health and wellness. Gyms at this point are throwing memberships at us. Pick one that’s affordable, that is comfortable getting to and sign up TODAY! We will start our day with a green smoothie and check our water intake. At this point, we should be consuming more than 64 ounces.
If Today is the day that you set to workout then go, if not…
• On the 10th of Fitness the exercise given me: 10 squats (12 sets)
-
On the 11th day of Fitness the Universe gave to me… LESS SUGAR
Clap. Clap. Clap for yourself for showing up every day. I’m proud of you!
Now its time to start removing the excess sugar from our diet. Sugar is highly addictive. We’ve had the statistics and data since the 1970s to back up this statement, however instead of decreasing that number and being healthier, it has doubled. Wake up! 2019 is literally next week. We have advanced our technology and science since the ’70s. We put a base on the Moon, Elon Musk has a Tesla orbiting in Space but on planet Earth 14 million people in America are diabetic! READ THE LABELS! Most of our food contains High Fructose Corn Syrup? Even ketchup has high fructose corn syrup. Even my vegan and vegetarian friends that are reading this. Sugar affects you as well.
Please do your research to ensure that you receive what works for you. And when I say research I don’t mean Google. Do the work; reach out to a health and fitness expert, purchase a book on your body type and how to achieve the goals you set forth, take a course. This guide is a great kick start but in order to fulfill the goals we set on Day 1, we have to elevate.
If Today is the day that you set to workout then go, if not…
• On the 11th day of Fitness the exercise given to me: 11 shoulder presses (12 sets)
-
On the 12 Day of Fitness, the Universe gave me a…LIFESTYLE
We didn’t do all of this work, change our eating habits, sweat like crazy at 6 AM or sacrifice after work to workout, consume more water just to stop now! No! This was just the beginning.
If you followed this guide correctly, then you may have lost 2-5 pounds which is great for 12 days! Fitness isn’t a quick fix or a temporary solution. It’s a lifestyle change. After today I want you to go back and visit your S.M.A.R.T fitness goals again. Hang them up in a place that will force you to view it every day. Hold yourself accountable. Be flexible with yourself when real-life situations arrive and it forces you to change your schedule a little bit. The USDA recommends that we exercise 150 minutes a day which is 30 minutes a day 5 days a week. It took me 1 full year to lose 75 pounds. Was it easy? NO! but was it worth it? Absolutely! If you need assistance in losing the weight or if you need an accountability partner do not hesitate to reach out: Pamela.Roundtree@gmail.com
I hope these 12 days of Fitness helped kick start your fitness journey.
OOOOHHH, I almost forgot :) …
• On the 12th day of Fitness the exercise given to me: 12 crunches (12 sets)
Summary
Remember, Fitness isn’t a quick fix or a temporary solution. It’s a lifestyle change. Reach out if you need help and I truly hope My 12 Days of Fitness were able to help kickstart your fitness journey.
Here's a quick summary table to keep you going:
| 12 Days Of Fitness | ||
| Day | Message | Exercise |
| 1 | GOALS | 1-minute plank (12 sets) |
| 2 | WORKOUT | 2-minute wall plank (12 sets) |
| 3 | WATER | 3-minute bridge (12 sets) |
| 4 | FUTURE ME | 4 burpees (12 sets) |
| 5 | HOLIDAY PARTIES | 5 golden star jumps (12 sets) |
| 6 | DISCIPLINE | 6 push-ups (12 sets) |
| 7 | TURMERIC | 7 mountain climbers (12 sets) |
| 8 | ME | 8 jump squats (12 sets) |
| 9 | CONSISTENCY | 9 lunges per leg (12 sets) |
| 10 | GYM MEMBERSHIP | 10 squats (12 sets) |
| 11 | LESS SUGAR | 11 shoulder presses (12 sets) |
| 12 | LIFESTYLE | 12 crunches (12 sets) |