Top 8 Ways To Stay Motivated

1. SET A CLEAR GOAL: This is super important. Say it out loud, write it down and have a clear idea of what your goal is. Loose ten pounds...go to the gym 3 times a week...meal prep for work. For me having more short term goals works the best. I like feeling that I can accomplish something and it gives me more drive to keep going.
2. FIND A PARTNER: Whether it's a gym buddy or just someone you check in with, it is good to have someone to hold yourself accountable to. Try to find someone that you can check in with once a week if you are finding you need extra support.
3.MAKE TIME: There is someone that is busier than you are, that is meal prepping and getting those workouts in. Basically if you want it you need to make it work. So set that alarm for a half hour or hour earlier. There is sooo many great workout videos that we have access to for free via youtube that make it easier to squeeze it in when you have an extra fifteen or twenty minutes. Taking a few hours on a sunday night to prep your meals for the week will actually save you so much time and money. You make one mess and then its done for the week and your not quickly running to the nearest fast food place to pick up lunch. When you plan and prep ahead you don't have to think about what are you going to have for lunch every day, just grab and go!!

4.STAY CONSISTENT: This might be the number one rule for seeing that progress that we all want to see. I am sure I am not the only one that wishes they would have started yesterday so that I could be seeing the results I want to see today.  I have had such great ambition at the start, go hard for a few weeks but then I just fall off (revert to #2)!! Make it a lifestyle, and stay with it. I promise it doesn't take as long as you think it does before you start seeing those changes.
5. ENJOY IT:  It's so easy to complain about well...everything. We need to be more positive. Instead of focusing on the bad focus on the good. That great feeling you have after you had a kickass workout, that awesome feeling of fitting back into those old jeans or having great energy all day long from eating properly. I love my hour at the gym every morning. Starts my day off right and lets me take a little time for myself  :)
6. PREPARE: Make a plan. Whether it's a meal plan or a workout plan if it is laid out you are more likely to stick with it. Have your workout clothes ready for the morning, gym bag prepped and plan what your going to have for breakfast!! The easier it is the better!
7. FIND INSPIRATION: Instagram and Pinterest are my main go-to's. I love Instagram because it's so awesome to be able to find normal everyday people that can help and inspire!
Check out some of my favorites! 

                   http://instagram.com/breanne_fit#      http://instagram.com/leahpetersfitness#                   http://instagram.com/stephbefit44#      http://instagram.com/jenna_fail#

http://instagram.com/j9_fit#

8. REWARD: Whether it's little or big, it's always nice to have a little extra something to keep you on track. New workout outfit or supplies or holiday :) or maybe it's something small like a date night.

https://www.etsy.com/people/StrongGirlClothing

 https://www.etsy.com/shop/NobullWomanApparel

Hope these help keep you motivated too
:)

If you haven't yet follow me on Instagram!

http://instagram.com/jillianbowtell

INBF Show (part two)

First thing Saturday morning (6 am) I was up and eating my eggs and peanut butter. Sooooo many eggs. Then it was off to get my makeup done and after that I did my own hair.

I got to the venue around 9:00, my divison went on at 11. Got my tan touched up and met so many great girls back stage. Everyone was so friendly.

The morning show is the prejudging. After the morning show I went out for a delicious steak and mashed potatoes with my sister and her fiance and my husband. It meant so much to have family there.

Then came back around 7 for the evening show. The evening show is a little more entertaining for everyone. But by that time you are pooped. I was much more relaxed backstage by this time and just was focused on enjoying the last few hours that were left of this journey.

I was so suprised to take first in my division!! There were so many amazing deserving girls.

   Because there were three bikini divisions, the first place girl from each division went up against each other for first overall and their pro card.



Unfortunately I missed my pro card by one point. I am still proud of just placing in my own division and it gives me something to work towards.

Overall it was an amazing experience and a great weekend. I had friends and family travel along ways to come and watch and it definietly wouldnt have been as special with out them!!

INBF Show (part one)

Hello everyone!!! I know I have been a little MIA. Nearing the end of my competition I had to focus my energy into training so my posts fell to the side. I am back and after competing I am inspired to keep focused on fitness and health and I am excited about making progress in my off season.

Looking back on the last five months it was such an amazing journey. Hard and challeneging but amazing. I loved the whole experience and will definietly compete again.

We went down to Calgary (where the competion was being held) two days before the show. First thing Friday was my polygraph test. Because I competed in a natural organization every athlete is polygrapher and anyone that wins their pro card are pee tested. It sounds extreme but it was a major reason why I decided that INBF was the show for me. They are about health and everyone is on an equal playing ground.

Then I was off to get the first coat of my tan. :) They just paint that stuff on you. It was seriously one of the most stressful parts. After you get the first coat on you just wanted to relax, let it dry and dont go near ANYTHING wet. 

  This was after just one coat!!

(dont you love my husbands arm as comparison)

 The reason for the dark tans are so the judges can see muscle definition on the stage better.  After that I was off to the atheles meeting were any questions we had were answered and we got divided into divisons; short, medium and tall. After that it was more relaxing.

  Then it was off to bed....