Pamela Jean announces a new project called "My Fitness Journal" (video recorded on/around Aug 1, 2019). She frames fitness as a long-term lifestyle change rather than a short-term diet, encourages daily journaling of workouts and mindset, and recommends building accountability via a "tribe" of friends. She shares her personal regimen (started ~6 years earlier at ~45 years old; initially 3 boot-camp mornings/week at 5:30am, later increased to 5 days/week) and gives practical starter advice (begin with walking, progress incrementally, aim to move daily ~30 minutes, commit at least 90 days). She describes the journal’s daily fields (date, time, gym, pre-/post-workout mindset) and offers a downloadable copy for $10, urging group use and monthly sharing for accountability.
Questions this video answers
August 1st.
About six years ago; she was around 45 years old.
5:30 AM.
Initially three days a week; later she increased to five days a week.
At least 30 minutes per day.
Chapters
Hello, everyone. Thank you so much for joining me today. This is Pamela Jean. I'm so excited that you're here. So today is August 1st. Can you believe we are starting the eighth month of the year? Over half of 2019 is over. It just is unbelievable how time goes by so quickly. So I'm excited to announce to you today and to share with you something new, a new project that I've been working on, and it is called your My Fitness Journal. When you start out on a personal path of health and fitness, it's a tough place to start because it's not part of your routine. You don't even know where to begin. Oftentimes we think of a fitness journal. Excuse me, a fitness journey as a diet or a diet plan. It is the last thing from that. It's the farthest thing from that, truly, because a diet is something that I can already tell you you're going to fail at. Oftentimes diets are designed to. I'm going to lose 10 pounds in 30 days because I have this event coming up. We have a family reunion or a class reunion, and you want to look your best. What I'm proposing for you to think about a health and fitness journey is more on a lifestyle change because a diet is typically not something that you can maintain and will want to continue to do forever and ever. Amen. Which is why diets are not successful. They're not successful because you do on a crash diet. And then once you stop all of the weight and all of the progress that you've made comes comes back, usually with a vengeance. So if you lost 20 pounds on this diet, you're almost sure to gain 20 pounds back and then some. I know you know what I'm talking about. We've all been there at times in our life when it comes to our health and our fitness. So with my Fitness Journal, what I want to encourage you to do is every single day, document your workout. Document how you feel about your workout and be honest about it. We all need accountability when it comes to something like a health journey or a fitness journey. Like I said, it's easy to be motivated to lose the weight to get on a diet plan if you have something that you're trying to lose weight for. But think about this. What if you started a health journey, a health plan for you? What if you are the reason why you're starting this fitness journey, not for a class reunion, because truly, that is not a reason to lose weight or to get fit, because that means you're doing it for other people, you need to work on a fitness plan and a health journey that is good for you because of how much you care about yourself. Here, here's the reality. If you are not taking care of yourself, you will not be able to take care of the people in your life that you dearly love, that you want to do things for. If you are a mama of three little kids and let's say you feel like you have 50 pounds to lose of weight, how are you going to be able to take care of those three little ones if you can barely get around yourself, if your knees are hurting or your back is hurting? So it's really, truly about taking care of yourself so you can take care of other people, all of those people that you dearly love in your life. Doing it for yourself allows you to better care for the people and do the things in your life that you want to do. So it's so important. We all need accountability. Our health journeys can sometimes be a little bit on the lonely side. So with my, my fitness journal, what I am encouraging you to do is get the journal with a tribe of sisters, a tribe of friends, where each of you are journaling every single day about your workout, your workout plan for that day, how you accomplished it, how it made you feel, what you want to do differently tomorrow, get started and have a tribe, a team of people around you to help keep you accountable. Now, I started my workout regimen about six years ago. I believe I was right around 45 years old when I first started my health journey. And for me, it was three days a week. I went to an organized boot camp class with Patty Baseley, who's one of the most incredible trainers I've ever, ever met in my entire life. She's amazing and I've been with her ever since. So I started out doing it three days a week. And I love morning. So I know you all are going to think this is crazy, but I go at 5:30 in the morning for three days a week. That's how I started. Was it easy in the beginning? No. I've always been a morning person. But morning didn't mean I was out the door by 5:15 or 10 after 5 to get to a workout class. Morning meant quiet time for me in my home, sipping on my coffee, just kind of enjoying an early morning and watching, watching the world wake up. But I started, like I said, six years ago. After probably about four years, I felt like I had reached a plateau where I wanted just a little bit more out of it. So I joined Another gym. So now I work out five days a week, every single day at 5:30 in the morning. I'm doing a boot camp class. Now it doesn't mean because I worked out for five days a week that I do nothing on Saturdays and Sundays. My Saturdays might be a three mile walk, might be going up to Turkey Mountain and doing a little bit of a hike. Sunday might mean a bike ride down by the river, but it's moving your body every single day for at least 30 minutes is so, so incredibly important. So if you are a beginner in working out and fitness, then start at the beginning. If you have not worked out for a really long time and your body just doesn't have that endurance, it's okay. It's the main thing is that you start, you start somewhere. So if you're a beginner, then begin your fitness journey with a walk around the block or two laps around the block, or go walk for one mile, then the next day go two miles. Keep pushing yourself to do just a little bit more than what you did the last time. Okay? So it's really important that you get started number one and begin wherever you are. If you're a beginner, then start at the beginning. Don't feel like you have to join a hardcore boot camp class. You don't have to do that to get, get your body moving. And if it's not in your budget to be able to afford to go to a gym, there are so many things that you can do. So many things that you can do at home that doesn't even require any equipment. I mean, you can do squats, you can do step ups, you can do, my goodness, there's just a zillion different things you could do. I could go on and on, but it's so important that you at least get started and don't do anything. Don't choose a fitness plan or fitness program that you don't want to continue to do for the rest of your life because this is a lifestyle change. Now. There's a lot of different nutritional avenues that you can take. And here's a for instance, if you start doing the keto diet, which a lot of people do really, really well on keto. But if keto, if keto is not something that you want to continue for the rest of your life, then it's not a good way to go. So whatever you do as far as your regiment, make sure it's something that you are able to do and willing to do for the rest of your life. And the more people in your world that you can recruit to be part of this with you, the more successful you're going to be. Which is why if your immediate family is not on board with you, that's okay. You're not doing anything for them. You're doing it for you. If you do not have anyone in your household that is on board with you, then recruit a tribe of sisters. If you have some, some ladies at work, you have your best friend, you have people in your neighborhood, recruit some people to do this with you and be accountable. Now, here is what the journal looks like. And it says the body can achieve any. The body achieves what the mind believes. That is so true. The body achieves what the mind believes. So if you believe you can achieve and change your life and create a new fitness program for yourself, if your mind believes it, your body will be able to achieve it. I absolutely believe that. So in your daily journal, this is what you're going to see. Daily journal at the gym. It's going to ask you the date, the time that you went and what gym you went to. Now maybe you reach a point where you've been walking around the block and that's getting boring for you. Okay, then sign up maybe for a yoga class or Pilates or boot camp. There's so many different things that you can do. There's so many resources on the Internet to help you with at home workouts. There's so many places that you can do in your community for workouts. Just you Google, you throw it into Google, you do an Internet search and I promise you, you will have so many different ideas on how you can do your workouts at home. Now this is what's really important. I have a spot in here. Your mindset before you went to the gym and the mindset you had after you left the gym. So what does that look like for you? Okay, now if you don't like going to the gym, that's okay. Be honest. Just say, I hate going to the gym. I hate waking up early. I'm not enjoying. But the more you do that and the more you push yourself through your workout, you are going to become a big fan and you will end up loving it. I promise you that's going to happen. You have to give this at least 90 days. It'll take you 30 days to adjust to the new schedule, to adjust to the new thing that you decide to do. Whatever type of fitness plan you choose, it's going to take you at least 30 days to get into that, which is where this journal is really, really going to help keep you accountable and keep you motivated. Once you've gotten past your first 30 days, the next 30 days, it's going to start becoming a habit. Once it becomes a habit, it'll become part of your daily routine. Whether it's after work that you do your workout or before work or at your lunch hour that you get your exercise, whenever that is, it's okay. Just make sure that you try to do it the same time every day if works out in your schedule. And lastly, by doing a journal and documenting what you do every day, you're going to be able to look back. You're going to be able to look back on 90 days ago and see how far you've come. You're going to be able to see tiny little changes in your attitude, in your mindset and in everything that you do when it comes to your workout and your lifestyle change and adjustment. So this is just the beginning. Truly, this is just the beginning. So I'm going to give you a link at the bottom of this, of this video. That is a link to go and download your very own copy of my fitness journal, a daily journal to help keep you accountable and on task and target for your new lifestyle and workout plan. It's only $10. It's super, super cheap. It is the, the best way to get you started and keep you accountable. And recruit your friends. I'm telling you sisters, recruit your friends. Get a bunch of friends at work to do your journal. Get together once a month and share some of your entries. How have you gotten better at your workout? How much do you like it more? And maybe you never end up learning to like working out. That's okay. But you are going to love the results of working out. You're going to have more energy. You're physically going to be stronger. I promise you. And trust me, your future self is going to thank you for making this change today. So thank you so much for listening in. I hope you enjoy your download of my fitness journal and get started doing it today. It's August 1st. It's the first day of the month. It's a perfect day to get started with, with your new journal today.
