GLOW MOTIVATION’S

FEBRUARY FAT BUSTER GUIDE EVERYTHING YOU NEED TO KICK START YOUR FAT LOSS

INTRODUCTION

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We know that feeling.

You started January on a high. The sense of community from what felt like every person in the world spurred you on to start losing the weight you’ve been holding on to for so long and promised you would ditch once the festive season was over.

Maybe you started strong - regular fitness sessions, healthy meals and snacks, early to bed - but as the weeks wore on, your energy dwindled and suddenly you’re

feeling like you need another 1st January to get yourself motivated again. Or maybe you didn’t start at all, and now you’re stuck in a hole you just can’t seem to get out of.

Whatever your health and fitness story up to this point, we are here to make sure you start February right. Whether you did or didn’t hit the reset button in to the New Year,

now is your time to shine, and we’ve got the tools to help you do that.

GLOW Motivation’s February Fat Buster is designed to give you the nudge you need to start, or continue, your journey to fat loss.

This guide contains all the planning essentials you need to keep yourself accountable, as well as 3 fantastic fat busting workouts to get your body moving.

The fun doesn’t stop here - follow us on Facebook and Instagram for more workouts, recipes, information and motivation to top up your daily positivity meter.

The quickest route to success is through education and action. Your body really is your temple - treat it right and you can accomplish anything!

NOW LETS GET STARTED!

What is your ultimate health and fitness goal?

We’re talking about your first milestone, the “I’m so proud of myself I could burst” kind of goal.

Forget February (for now), lets go bigger. Do you want to look good in that tight fitting dress you love from 3 dress sizes ago? Run a marathon? Wake up

at 5am and actually feel ready for the day?

Whatever it is, this is the place to write it.

Ask yourself the following;

• Why do I want to achieve this goal and when do I want to achieve it by?

• Am I doing this for me or for someone else?

Answer these questions in as much detail as possible. When times get tough, look back over your reasons for pushing towards this goal and it will give you strength to carry on! Make sure your goal is achievable in the time you have given yourself, i.e don’t set a goal to walk on the moon by July, because it

probably won’t happen!

Imagine your ultimate goal as a completed Jigsaw puzzle. It’s made up of lots of small pieces, and takes time and effort to complete. Reaching your ultimate

goal will take you longer than 28 days, this guide is designed to help you break your goal down in to smaller pieces, so you can eventually reach your

ultimate goal - aka the completed puzzle.

YOUR ULTIMATE GOAL

MY ULTIMATE GOAL IS; …………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

I WANT TO ACHIEVE THIS GOAL BY ………… BECAUSE;

………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….

I’M DOING THIS FOR ……… BECAUSE;

………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….

Lets break down your Ultimate goal.

You’ve set yourself a sensible time limit to achieve your Ultimate goal, so we’re going to work backwards from there. Set out milestones based on how long you have to achieve your Ultimate goal (months, weeks, years)

and the information around achieving your goal, for example;

Ultimate Goal - Lose 2 stone by October 2020

*A healthy weight loss amount per week is 1-2lbs*

*29 days/4 weeks in February*

February Goal - Lose 8lbs by the end of February

If the goal is to lose 2 stone by October and the recommended healthy weight loss per week is max. 2lbs, pushing to lose 2lbs a week by the end of February is a great goal to have. It is achievable, challenging

enough to keep the individual interested and requires a certain level of focus and dedication.

This goal is SMART; Specific, can be Measured by weighing weekly to track progress, Achievable and Realistic because its a healthy number to

aim for, Time sensitive because the goal is for the end of February.

If this individual was to lose 2lbs a week until October, they would have surpassed their goal. This shows they are allowing for weeks where

weight loss is lower, or stalls. Give yourself a little grace when it comes to planning your February goal, but make it challenging enough to keep

you interested and motivated.

FEBRUARY GOAL MY FEBRUARY GOAL IS; …………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

INFORMATION TO SHOW THIS IS A

SENSIBLE GOAL; …………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

SMART GOAL TICK LIST

Specific

Measurable

Achievable

Realistic

Time sensitive

Now you have your goal for the month, we’re going to create some smaller goals.

Use this calendar view to write your daily goals in. Take the same steps to create those goals as you did for your monthly ones, breaking it down into

weekly achievements, and steps you need to take daily to reach those.

Using the example above, if the goal is weight related, daily goals might include the following;

• Meal planning/preparing for the following day • Schedule fitness class/workout/daily activity to aid calorie burn • Set reminders to drink water

These are smaller goals the individual can tick off within a few minutes/hours to keep them pushing towards achieving their weekly and monthly goal.

“A goal without a plan is just a wish”

- Antoine de Saint-Exupery

Planning and preparing in this way makes the task easier to visualise and more realistic to achieve. It also reduces stress and helps you relax throughout

the process.

Breaking down goals really is the key to success. You can adapt this theory to any goal in life!

CALENDAR VIEW

Whether your ultimate goal is to run a marathon or drop a dress size, these 3 workouts are designed to kick start your February of fitness!

The workouts are split in to Upper Strength, Lower Strength and HIIT, and can all be performed at home with things you have lying around your house, or in

a gym environment.

Complete each of these 3 workouts once a week to get you busting that fat! We recommend splitting your workouts up throughout the week. You could

opt to complete a workout on Monday, Wednesday and Friday, giving you the weekend to add any extra exercise you want to do, and a day in between

workouts for recovery.

Take your time with each circuit to begin with until you get in to the swing of things. Focus on technique and performing the exercises correctly before

speeding them up / increasing the repetitions (reps). If you find them difficult, aim for 8-10 reps per exercise and work up to completing the full 12 reps of

each exercise over the next 4 weeks.

It doesn’t matter what level you are at when you start your fitness journey. Once you get started, the only way is up! You will become stronger, faster, fitter and healthier each time you exercise, you just need a little dedication

and consistency to see results.

For more gymspiration, training tips and workouts, head to our Facebook page or follow us on Instagram @GLOW.motivation

WORKOUTS TO GET YOU STARTED

Exercise Sets Reps/

Time

WU Squats Lunges

Press Ups

3 10 reps each

1 Squat Jumps Bear Crawls

Step Ups

3 45 secs each

2 Burpees Pike to Plank

Toe Taps on Step

3 45 secs each

3 Bicycles Mountain Climbers Single Leg Raises

3 45 secs each

HIIT (High Intensity Interval Training)

Exercise Sets Reps/

Time

WU Squat Jumps Alternate Lunges

Frog Jumps

3 10 reps each

1 Goblet Squats Weighted Step Ups

Wall Sits

3 12 reps each

2 Romanian Deadlifts Weighted Glute Bridge Bulgarian Split Squats

3 12 reps each

3 Walking Weighted Lunges Crab Walks Plank Twists

3 12 reps each

Exercise Sets Reps/

Time

WU Bear Crawls Press Ups

Plank Walk Outs

3 10 reps each

1 Chest Flyes Shoulder Press Renegade Row

3 12 reps each

2 Bent Over Row Plank Push Ups Lateral Raise

3 12 reps each

3 Standing Bicep Curls Pike to Plank

Overhead Tricep Extension

3 12 reps each

Lower StrengthUpper Strength

This guide is here to help you reach your fat busting goal faster, more efficiently and with as little stress as possible.

When you get to the end of the month, start the process again for March and keep grinding towards your Ultimate Goal.

For more motivation and encouragement, LIKE our Facebook page and FOLLOW us on Instagram. Using these platforms really helps us get our message of mental and physical wellness out there, and we would really

appreciate it if you could support us!

All our recipes can be found in the NUTRITION tab at www.GLOWmotivation.com and are all quick, easy and packed full of

flavour. You can also join our mailing list to receive weekly recipes, workouts, training tips, health information and wellness nuggets to keep

you on track to achieving your goals.

We hope you find this guide as useful as we do and enjoy the feeling of accomplishment that comes with completing each task and achieving

your goal at the end of the month.

Have a great February everyone and lets bust some fat!

FOLLOW US @GLOW.MOTIVATION

AND FINALLY…