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Not “all the steps,” just the next step. If you feel overwhelmed by a goal right now, it’s probably because you are thinking too far ahead in the process. When this happens, instead of trying to organize your thoughts into immediate next steps, you stop. Which in turn means you do nothing. Fear wins.

We need big-pictures goals from time to time like training for a marathon or fitting into a favorite pair of jeans, but for most of us, the small, everyday victories can be just as important.

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Stay focused on today and your tomorrows will bring you closer to your goals. For example, today, tell yourself you will eat a good breakfast, fit in that workout, and drink more water.

Every completed rep takes you one step closer to your goals. It all counts. But you have to be accountable to yourself. No more half reps, no more cheating on your diet. If you’re not learning and improving yourself by taking responsibility, then your goals are just fantasies.

And never forget, progress doesn’t need to be perfect. Two steps forward and one step back is still one step forward!

Motivation is what gets you started. Habit is what keeps you going. We all feel like some days we don’t have enough time to tie our shoes, must less get to the gym. But it all comes down to building better habits.

Look at how you are spending your time throughout the day. We often find tasks we procrastinate on and waste time with. By mixing better habits into our day, we’ll be more productive and have a more positive mindset.

Instead of focusing on the obstacles we may face, focus on the opportunities. We have to direct our attention to what we can do, not what we can’t.

Strength and growth come through continuous effort. The physical strength you gain from working out has a powerful impact not only on your body but also on your self-esteem. Fitness improves strength of character, strength of mind, strength of willpower, and discipline.

Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t do. We don’t always get what we wish for. We get what we work for. Don’t let anything hold you back from creating the life you always wanted.

We can’t make a temporary change and expect a permanent outcome. Be addicted to getting stronger.

Remember, fitness is not a destination. It’s not a goal that you check off your list. It’s not a sprint to the finish. It’s not a lifestyle or fad. It’s more than a way of life. Fitness is a way to live.

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This article was written by Matt Molnar  who is the owner of Atlas Fit, a fitness facility at 711 N. Monroe St. Visit his website at atlasfit.co.

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Fattigmann hører til blant de tradisjonelle 7 sorter til jul. Eksklusive små julekaker. En porsjon av denne oppskriften, gir ca. 25 fattigmann-kaker.

Tid: Over 60 min Vanskelighetsgrad: Avansert

SLIK GJØR DU

1. Pisk eggeplommer og sukker til eggedosis. Vend inn pisket krem og tilsett konjakk.
2. Bland inn kardemomme og ca. 200 g siktet hvetemel. Bruk resten av hvetemelet til utkjevling. 
3. Dekk til bollen og la deigen stå kjølig til neste dag. 

4. Kjevle ut litt av deigen om gangen til en passe tykk leiv, ca 3 mm. Skjær ut snipper med en bakkelsesspore, ca. 5 cm x 5 cm. Lag et snitt midt i hver snipp og “smett” den ene spissen forsiktig gjennom hullet.
5. Kok kakene i smult eller matfett til de er gylne. Sjekk at smulten er varm nok ved å stikke en trepinne ned i gryten. Når det freser rundt pinnen kan kakene legges i. Pass på at smulten ikke blir for varm under kokingen. Avkjøl kakene på rist. 

Smultet kan stekes i flere ganger. Om du skal lage flere julekaker som for eksempel hjortetakk eller smultringer kan du godt brukes samme smultet om igjen.

INGREDIENSER

1 PORSJONER

• 6 stk. eggeplomme
• 6 ss sukker
• 6 ss pisket kremfløte
• 2 ss konjakk
• 0,5 ts malt kardemomme
• 200 – 250 g hvetemel
• 3 pk smult

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