Tempting The Good & The…

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I’m raising my hand, no both hands, I AM GUILTY. Just a reminder, fitness and nutrition go hand in hand it’s a binding relationship FOREVER. Now don’t misunderstand this because you can get fit on changing your nutrition without being physically active. As well as you can get fit without changing your nutrition. In both instances it will take longer and in both as you begin feeling good, your mindset changes and guess what happens?
You got it for the nutrition only you begin incorporating some type of activity of fitness in your life, walking, spinning, weightlifting, yoga, Pilates and the list continues. By the way all of it can be streamed on BOD , want details ask and I’ll share and you can join me and so many others.
Okay the tempting, that I’m guilty of sometimes. My nutrition is a 75/25 just being honest I haven’t made it to that 80/20. What are those numbers well it’s the so healthy and the off the record. Now to understand eating too much good has it’s backfire. I love salads, lots of greens, nuts, pumpkin, yams, all good right, of course. However too much for me because of the fiber can cause a GI disturbance yep unless the water consumption is increased.
I love nuts and good as they are for you an over consumption means increased fat you have to balance the servings. I fail every time. I try bulk purchasing and I bulk eat not good. I had to be reasonable stop tempting myself with the good. What did I do?, well I purchase the 100 calorie packets and I really limit myself what a change. How do I manage the other good, I purchase single servings so I won’t over indulge.
Now this was difficult as it cost more to purchase small than large but I had to stop the temptation because I have no control on good nutritional food and that goes for fruit. Fruit is good but too much converts into sugar and really I can’t burn that sugar in workouts including my daily activities. Tempting the good.
Now about the other I learned I’m not good with chips so I stop that purchase. Really I can eat a large bag of chips, drink lots of water and be satisfied as I huff and puff through a workout, 5 lbs feel like 20. Now when I have that craving, and I do; I purchase chips I serve myself a few and with tears I immediately toss the remaining in the garbage and the same when I bake and no one else wants anymore I toss it. I know wasteful why not freeze it. Really freeze it, nope I know how to defrost it so I toss out the temptation.
I know I’m not the only one that fight temptation so let’s be strong for each other and I’m tossing strength to you.


What Ignites YOU on Your Fitness Journey

abstract art blaze bonfire
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There are days I’m not sure if I want to workout  or when/  Now don’t misinterpret I hate working out because I love it, enjoy it; however there are days I just feel a bit lazy for awhile.

When this happens I can only justify for a few minutes because there really isn’t an excuse.  With my streaming programs, the community that is involved I can do a workout in 10-45 minutes if I just want a change for the day because each workout has a calendar.   If you have never had an inspiring, motivational community then you have got to try my community. Beachbody On Demand Homepage: https://www.beachbodyondemand.com?referringRepID=1262129.  It’s a community like no other. ok now on with igniting

Okay I will go onto social media and see the inspiring comments from my previous workouts or view someone else on their workouts or just log onto wp and see inspiring posts from those I follow or and follow me.  Fire is higher when I listen to one of my many pod casts and then I am lit, on fire and ready to prepare for a great workout more so a great workout.  Sometimes we just need a little push.


When Do I Increase My Weights

My barbells

Weight lifting has become a HUGE part of my fitness journey, and I am still working on as well have improved on my nutrition which is major.  I am fond of my home workouts for reasons I shall share later but my focus is on weight increase.

My workouts are with a trainer, and still at home.  There is a sheet to record weights used and monitor growth and the trainer actually suggests when to increase the weights. I am good in following the trainers because they have more knowledge than I.  However if my current weight use is still challenging I will not increase for reasons of : possible injury and compromising form to get the benefits.  When I am able to lift, lunge or press with weights that are not challenging or I am able to do 3-5 more reps without feeling a challenge then I will increase my weights.

I know by how much well, this depends on what I have at home.  There weights in between the 5 pound increase such as 10 to 12 instead of 15 or 15 to 17 instead of 20 and yes 20 to 22 instead of 25.  Oh yeah I am speaking of dumbbells because I can increase in increments of 2 or 2.5 on the barbels.  For me I have only that 12 on the dumbbells so I have to up my weights by 5 .  Which I do with caution.

Cautious weight increase is important to stay on the journey without injury and to benefit from the challenge of increasing the weights.  To a week of increasing weights and or reps with safety.


My Reasons for Combining Caridio and Weights

My fitness journey like so many has ups and down but there is one thing I know for certain it is necessary for me to combine my workouts with cardio and weights.

It took me awhile to like  weights, what got me interested?  There are a several reasons :
1. With my history of eating disorder it has assisted (not solely) in increasing my metabolism.
2. Weights has assisted me in giving shape to legs, arms and (in the works) lift that butt and the boobs.
3. I feel stronger also.
Now for the cardio- endurance, fat burning but so are weights, toning and leaning out muscles. By the way it took me a minute to realize with continuous weight training and no cardio, my muscles become define and contracted that it shorten my stretching another reason to combine the both.

All of my reasons for the combination which I am certain I have left out a few, these are my REASONS and may or may not apply to anyone else.

To a week of workouts, choose what works best for you and go get it.


We all have it, yes in any fitness program, whether you are streaming along with me on BOD, gym, training or however your fitness program captures your attention it is normal to hit that ’Plateau”.

Now a plateau is not always about the scale. No, it can be a plateau in just working out. In other words a bit burned out. How to overcome?, well…… there are several approaches.

  1. Get a friend or family member to join you
  2. Incorporate several workouts instead of just lifting, cardio , pilates, yoga, barre, dance just add them all into your workout week.
  3. REMEMBER, what workout program you did that was fun and the benefits was mind blowing.
  4. Or just give yourself a week off. Just a week then get back to it. PLEASE don’t go beyond a week unless the physician says so.

Now let’s kick plateau in the platooty

Nope, No and That’s the TRUTH

Your body, with its instinct for self-preservation, knows, on some level, that Human Giver Syndrome is slowly killing you. That’s why you keep trying mindfulness and green smoothies and self-care trend after self-care trend. But that instinct for self-preservation is battling a syndrome that insists that self-preservation is selfish, so your efforts to care for yourself might actually make things worse, activating even more punishment from the world or from yourself, because how dare you?”

We’ve been told for years that putting ourselves first is selfish and to suck it up. Okay that’s two fold. First I need you as I have erase those words and thoughts. Now if there is an emergency, someone needing a friend to listen, the immediate attention to family; by all means go to it.

Second I’m speaking of that down time for you and it’s just not about a workout. That time to meditate, listen to a podcast that motivates you, pray, read a book, a massage, bubble bath. And yes sometime during the week include a workout as many as you can. A pause a workout can be one that works for you and the time as well. Not sure what workout, then send me a message and we can talk via email. Now that down time is for you. This time can be early AM before everyone in your house rise midday on a break or even late night when everyone is asleep.

This down time is what will keep you in a synced mode on what is occurring in your life and how to approach it. Being selfish sometimes mean you must take care of you. WHY? Simple, so you can be there for those that depend and need you, and most of all will build that great strength, love you have for all those you care and love.

So Nope, you are not selfish for taking care of you and that is the truth.

How’s It Going

Spring brings about refreshing. It’s common to refresh the house, the yard, but what about you.

You meaning how are you rejuvenating YOU. Yes our bodies are different in the Spring. Yep we bloom in energy that is most people. Again that rejuvenation, how are you doing? How about your body?, meaning your fitness.

Is your fitness level where you want to be? If not start implementing small changes. PLEASE don’t be drastic. If you are starting over or increasing make smart, safe changes.

NOW where is your mindset. Is your mindset in sync in what changes you are making? If not then it’s evaluation time. Do you need to journal, see or speak to a specialist? Or perhaps you need that positive group setting for motivation or accountability. Now you’re welcome to join me on FB ”Healthy Fab Fitters” or reconnect with your group.

Whatever you do or commit to Refresh Rejuvenate YOU

Spring Time and YOU ALMOST Forgot

It’s spring snd why we are making those changes, in the house, outside and as we all venture out after a couple of years of so many limits we are doing a bit of catch up.

BUT did you forget about the importance of you. How easy is it as we water our surroundings and allow the beautiful sunshine to bring in the green of spring and yet we forget ourselves.

This is okay, I am sharing an easy chart for you to look at and fill in. Yep now you can water and spruce you. Don’t Forget YOU.

What’s Trending, You Know

How often do we make a decision on ”what’s trending”. I see, I hear so many people make decisions on the trend. Are you aware people do the same in fitness workouts. What’s the popular trend. Now a brief share, this is why I like BOD (beach body on demand). WHY, because the choices in workouts are limitless as is nutrition.

OK, OK, yes I do have a home gym with a variety of equipment and I need more room so it maybe time to look at the garage, maybe. Yeah back to the trend in fitness. Is it a fit, you know the trend, no need to purchase equipment if you will not commit to the use. Now do I use every piece of equipment daily, NO. but-every equipment has use. I follow programs but also do solo workouts and to prevent burn out I add on extra workouts sometimes using my equipment.

Why is this important, well I see, hear individuals selling off equipment to purchase another equipment or join a gym then question why. Its important to start slow, know your strengths. In knowing your strength you must know what you can commit to. I will never do the bar with a lift for the core, why it looks good but not a fit for me, I can never do a mirror on the wall workout, because it’s not a fit for me.

The trend just may not be you. Better yet it is okay to recognize a trend is just not for you. and find what works for you. You’d be surprise you may need a bit more.

You know making your own decision really looks good on you. Uh huh wear your fitness because it’s your trend.

It’s A Simple Solution BUT …

The solution is simple and the but. Sometimes the BUT is a reminder for us to get to the solution.

Now this message will be easy and simple. On a fitness journey it is so easy to say, “it does not work”. 🤨 How true is that. To begin any fitness journey you must have that relationship with your body and your mindset.

The relationship in knowing your limits and the mindset to know when its time for a change. Huh? , first you can’t begin at a lift, squat, run, boxing rate of someone that has been working out for awhile. You also must know when to increase, and here it comes-BUT. But if your mindset is not in sync with the change (the necessary action) then the struggle to achieve the change becomes real.

The solution is easy and it is – You must apply action to the change. That action MUST be applicable to the results. I have to remind myself this every time I hit a plateau. Yes time to increase the weights, or box longer or look at that nutrition.

That input action necessary for the output results. It doesn’t matter the speeed, unless you’re in a competition. See you can get to 10 in so many ways. 2+1+5+2 or 1+1+ 1+ 1+6 or .5+3+1.2+1 +.3+4, you get it. Just remember input =output.

Okay stop reading and go put your action plan together

Forgive Yourself – Only if NEEDED

Forgive yourself. It is easy to deviate from your path on any journey, but today I’m speaking about your fitness journey. Being on a fitness journey isn’t just about workouts. Nope, it’s also about your nutrition and your hydration.

Of course you’re human and will fall off, perhaps you shortened a workout, or ate an extra piece of fish (because I did today ha ha, he he). Maybe it was the water. Perhaps you just stopped, and having difficult getting back to the routine. By the way if you need help, just send me an email or comment I really can assist you.

Whatever don’t go punishing yourself. Forgive yourself and get back on that journey. I hear so many phrases such as “I probably should skip a meal”, (why, starvation is not the answer just get back to your norm). ”Workout an extra hour”, (there is nothing wrong with working out longer as long as it is beneficial, not over fatigue or possible injury but workout balance is important). “Just stop now” (remember why you started, there is a reason. ”Never should have started” ( you are human, we all are , uh I think so 😉. Yes you should have started, again revisit your reason. ”I’ll restart someday, when I know l’ll be better. Yes, you must be committed, but most of all you must erase those excuses with no value. On a fitness journey there is no perfect time. Commit to a level appropriate to and for you.

Forgive yourself if you need to, but I don’t think you need to forgive yourself for being human.

Now it’s time, time to resume your journey, go ahead get moving.

Lets Talk About The GUT

Did you know the gut has an important part in your health. Now before I go further let me inform you the information I’m about to share is not a medical cure, nor a replacement for any medical regimen you’re on. It is about what can help in decreasing to what maybe a contributing factor to GI discomfort, skin alergies , sleep disturbance. Again not a diagnosis, nor a cure but an aid.

Okay, it’s a new program established by one of Beachbody’s supertrainer. No introduction needed, but just in case you’ve never heard of her she is well documented several fitness programs, cookbook, a book and the original of ”the container system” to aid in balancing your nutrition.

I’m sharing because so many people including myself, shy away from this- you know the extra belching, the farts we try to hide and pretend someone else did it, or that bloating and discomfort when we only took a few bites. Oh yeah that fatigue after we eat and thought it was all healthy more so we ate little. This share is just in case you need it.
Now there is a short workout program too. So come on over and join me.

You want more information just reply or better yet join my Facebook group.

The Hill We Climb

Yes, that hill. I’d like to use it as a hill and sometimes a mountain with several peaks. Although it’s just goals but the path is just like a hill. Each step you make toward your goal or goals is a climb up the hill, then we reach the top.

All that input, do you stop, should you/ we stop? Of course not. We should applaud ourselves, treat ourselves (not to sabotage our gains) and then…… Well its time to climb another hill, how steep it is depends on your goals, how fast, depends on our determination and resources, but most important is that we keep climbing.

Today I need you to look at your hill, determine your height and get to moving. YOUR GOALS await you.


WOW!!! We, thats you and me have made it to March and it’s time.

Time to evaluate our goals, where we are, changes to make.

Just know if you’ve made to March and still focused on those goals you’ve made it to the land of ”AWESOME”. So many people give up on those goals just a few weeks into the new year. Its easy to make those goals, man how good they look on paper. And then it happens.

ACTION, we must apply action and where does that begin. Well you have to start, just start. Now starting your inner engine means you have to fuel each day. Fuel each day? Uh huh, fuel each day with an action or two to get you to those goal/goals. The speed of action will vary. There are days you can accomplish several things, then there are days you may accomplish only half of an action. So what, just don’t stop. Consistency.

Time to evaluate what you need to do to adapt for your goal/goals. Before you make those changes, do me a HUGE favor. APPLAUD yourself for being AWESOME, and not giving up on yourself and keeping your greatness for you’ve surpassed many. Now make those changes and lets see what’s going to be your proud moments this quarter.

Go get, going !!!!!!!

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