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.
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.
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 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.
I have to be honest, I love streaming my workouts and YES I’m 95% Beachbody the other well that’s 3 % using a few YouTube workouts mostly boxing, the other 2% is me doing lunges, squats, treadmill, or spinning .
What I had to learn is regardless how others may rave about a workout program it just may not be the one for me. There has been a few streamed workouts I followed just because I was following the crowd, however I wasn’t impressed or having fun.
Most of all and so important if you’re not having fun and excited about the next workout regardless of the sore muscles, then it’s probably time to rethink it. Being impressed with workouts are important because for me it’s the challenge. But agin it has to be fun.
Okay back to following the crowd. I felt guilty quitting you know not like a complete failure but I did feel I’d failed who? Yeah you guessed it. I’d not failed myself or others I was failing to accept this program is not for me.
This is when I became aware if I love the program the benefits or so fulfilling. Now fulfilling just isn’t the scale victories. Remember the non scale victories are greater. The energy, the mindset, the inches, that joy oh this list is longer but I will stop here. When you enjoy your workouts you become dedicated. Now remember I am a Beachbody streamer so not all programs are for me and gosh it’s not the trainer, because all the trainers are AWESOME. Sometimes it’s the program so I’m erasing my feelings of guilt and if you’re with a streaming workout program and not satisfied as well as feeling guilty if you quit. STOP, it’s okay to switch just don’t stop working out and oh don’t jump to anything easy. Just do you. You’re BETTER when you do you.
I had another pause. My fitness journey was once again paused although I deviated off and yes I had to grasp myself. The weather in this southern state was insane. No lights for almost 60 hours, snow (which we rarely get). The fireplace and those logs really burned quick, generator I’m not a fan of continuous use and most of all it was cold. The cell reception kept going out limited text, limited calls and no internet. Just once again insane. I panicked for a few hours, yet keeping family and fur babies warm, and safe. We experienced life on another level so what happened. Well lots of board games, story telling and jokes. We do this occasionally but somehow the real enjoyment had escaped us. Connecting to my older daughters when the cell tower allowed was like a sugar overload. We baked and cooked because of gas stove and I consumed way too much limited things to do or was it?
Nope it wasn’t. For certain I wasn’t able to stream workouts so during the day light we all danced, boxed, lift weights and used bands. So by night we were ready to wrap up for warmth . Games and workouts and a lot of love to appreciate the strength we had to push through the temporary pause.
LIFE will happen, there are and will be pauses on any journey, how we handle it determines if we stay “paused”, or push through. The time of the pause sometimes can or cannot be predicted but the resumption is there, if we (me and you) make it a choice because the pause is to strengthen us.
So today join me in an extra lift, squat, few steps on a walk or run or just a deep breathe for pushing through the pause.
There are days my nutrition is on point like really 💯, but the those days like today I was so off, not just one meal but every dang meal. Really my carb intake was a bit high the list is long today. I struggle with my carbs. Will I starve myself or workout harder in my next workout? Truth is NO. I will not starve myself or decrease my caloric intake my large amount, nor will I do 3 to 4 workouts.
Now I will get back on track of course I will evaluate why I felt the need to eat as I did. Since I give my all in every workout I will increase the number of workouts only if I have that increased energy to another one. What and why? It’s called moderation and enjoying life without overindulgence in anything continuous that will yield negative outcome. Now this does apply to workouts, nutrition but just as much to life.
Working on decreasing my carbs, share with me do you have a struggle?
Are you? This question may make you raise your eyebrow or both because you’re probably thinking 🤔 what the heck. Yes, and if you’re like me have a few social media accounts, RIGHT.
Well you have it right and wrong. The socializing I’m speaking of is allowing the greater population decide your norm so you will not feel like the odd ball. Odd ball being what you’re doing is so out of characteristic for let’s say your age, your financial status, your professional, your gender, your family, your friends this list is long but you get the picture.
You’re SOCIALIZED when you allow the limits, history standards set your limits. You’re socialized when you do them because you feel you maybe cast out of a group, lose friends, or as I do sometimes carry those labels “odd, so different”, there are many. I once was so socialized listening to a few on my fitness journey. I also am so glad I became aware, surrounded myself with like minded individuals, and detached myself from limiting socialized standards. Remember if you’re not harming you or others your journey be it fitness as mine or whatever is on the rise.
I’m currently just bouncing all over with my workouts. Now if you know me this is not always a good thing. I need structure with my workouts to prevent complacency and not to just do the same workouts in other words, a schedule. Yep this is why I love streaming my workouts, one program directing me each day what to do. This is why beachbodyondemand is my channel. Of course I do a few you tube workouts but 95% it’s that beach body workout with those awesome trainers. I shared the current bounce with someone and their recommendation left me speechless, my response was “really”. I bounce when I’m not sure which new workout I want to begin. The Recommendation- maybe working out is no longer for you, perhaps you should stop and find another hobby.
I’m lost, first it’s not a hobby, it’s my fitness journey but it’s a life style. STOP, that was alarming. Now I know I will never be able to share my fitness journey with her . Sometimes we just have to figure things out for ourselves and cast out those negative inputs regardless of how we value a person. Everyone we classify as a friend will not understand us. Yes it’s okay to value certain aspects of our life differently. But for certain if you don’t understand at most be supportive. Or just figure it out for you after all whatever journey you’re on it is about you, pleasing yourself to be proud of you. So you like me sometimes we just have to figure it out for our goals. I’m going to do a few squats to that.
Just a quick reminder, life happens. Life can throw a curve ball and knock you completely off, which by the way should be temporary. So, this past weekend one of my fur babies begin screaming loud for 3-5 seconds then stop. If he bumped into something, another fur love touched him and he’d stand for minutes in one place. Now Lucky is with limited vision and several eye meds to prevent further decrease in vision so I felt he was adjusting but no.
Lucky was having difficult getting comfortable to nap and adjusting for comfy he’d scream then find a way for comfort. I really thought it would pass but nope and then the vet was closed. Well I couldn’t allow him to keep screaming and I was doing everything for comfort trying to make to Monday but that wasn’t going to happen. To the animal ER we went. We were triaged quick so that meant a quick visit right? I was so wrong and was happy Lucky was able to doze off. Three hours in the vehicle and my feet were cold. In we went, examined and then injection with two meds. The cost oh my. Home and two hours later very little relief for Lucky and no sleep for me. My Sunday was dragging, but every time he napped so did I and he screamed. He wouldn’t eat so no medication could be given and I was almost to tears. Really I just knew this is far worse and he was sick but Monday came. I called the vet no ER here and took the first appointment, this time Lucky was taken in and I sat in a cold vehicle again. I am not good for just sitting in an idling vehicle to warm or cool it for comfort. Yeah that’s just me. I get a call from the vet, more pain injection a higher dose and an inflammatory med injection with a treatment, a laser treatment one for now but he’ll need 6 more. Huh 🤔 laser well an hour later out comes the tech with Lucky and I assisted in getting him comfort for the ride home. By the way Lucky is a Shih Tzu and terrier mixed. Minutes after getting home and comfort still tired I wanted to workout. The other fur babies looking odd I turned and there is Lucky walking toward the food bowl no screaming. What? My little nugget had a horrible arthritis flare. I was so happy to see a speedy response to injections and laser treatment but I still wanted to workout. I was fatigued as yeah that fatigued and felt so guilty. I have a team we workout together, I’d delayed our workout which meant 2 workouts the same because everyone has a schedule so yeah. Long story short I couldn’t do either, I was super tired and energy was gone. I felt so guilty, I was letting myself and the team down.
Then a friend called and reminded me, it’s a workout, it’s okay give yourself permission for recovery and drown the guilt. WOW, I did and I was able to resume our workouts early Tuesday. We support one another in our team as well as grow together but more so understand. I ask of you what regular routine you perform and feel guilty when you have to bow out for a day or longer. Today I will say to you erase the guilt and give yourself permission to recover to a stronger you.
Carbs have some benefits especially the ones that provide energy in workouts. There are so many carbs although healthy and fiber filled it is easy to overindulge without being truly aware. What happens we, or rather ME sometimes have eaten too many carbs. It did take me awhile to become knowledgeable of this. I begin tracking my carbs, I wasn’t eating excessive on the truly recognizable carbs. I’m share a few.
VEGGIES – acorn squash, butternut squash, green peas
I’m sharing only a few for there is more and I’m aware that modification is so important, however sometimes it is easy to lose control on what we know is good for us. Depending on your active level is a good start to know your limit. Just remember as I have to too much of any food can have a backlash in my fitness journey. Still learning and growing my fitness knowledge, what’s new on your journey and it doesn’t have to be on fitness.
How many times during a workout have you underestimated your strength just because you’ve become complacent. Well this was me last eve. I under estimated my capability in my workout. First to acknowledge I workout at home. This is the only way I’d be able to workout at least 4-6 days a week otherwise I would be at one. How do I know because I’ve been there. One thing I had to learn was how to eliminate excuses in my fitness journey and still I’m adjusting. So glad I was introduced to beachbody, the benefits, the nutritional meal plans (there is more than the delicious nutritional shakes). I usually what I call pre stage my workouts. In other words set the stage for the workout. I decided in “Back & Biceps” workout I would use 10,15,20 & 30 lb dumbbells. I knew I can always do a drop set. Not familiar with the term, well that’s when you start heavy for so many reps and if you lose form (without the correct form you just going through the motion), you decrease the weights and continue. Occasionally I have increased instead of decreasing.
This is my pre workout stage. Oh yeah I used the 10 lbs only once and in my rows I replaced the 30 lbs with……..
Yes 40 lbs. So stop second guessing your strength, you’re stronger in strength lifting than you think. You Got This
There are changes in life we must adapt to regardless and sometimes well I’m just a bit slow at it especially when there is a lost. This past week end I lost one of my felines and she was responding so well to her new medication. I’m uncertain if it was just too strong or if was her antibiotic injection or a combination of both. Tarby was my alarm clock most days she’d wake me up just a few minutes before the alarm would sound. She found a way to communicate with me when someone or another feline or canine was doing something unusual. She was hyper, loving and always purring. Well in the mist of me cleaning her eyes she took her last breath. I was heartbroken. I know many of you will think it’s an animal or just a cat and that’s okay. To me Tar Tar which I called her a lot was a part of the family. I’ve had her for 17 years. Her condition was hyperthyroidism, 3 times the normal level of feline. I am 3 days post her death and just getting to return to myself but I miss her a lot.
In my mourning I really had no appetite I just wanted to curl up. My family attempted the fed but I really had no appetite. I missed my little black feline. BUT I knew I probably needed nutrition. So I made myself a nutritional shake because it has so many ingredients and I knew my body wouldn’t be starving. Of course a shake should never be the entire nutrition for the day but I couldn’t eat anything. One package mixed with cashew milk, ice and 1/4 of a banana (just to make it smoother), I was satisfied. What’s your go to substitution when food is not just for you?
My choice is Shakeology, not because it taste good but because of the ingredients and the benefits I knew I was in good hands. RIP Tarby.
I know we’re told talking to yourself is somewhat of an insane practice and forbid if you answer with a resolution. Okay honestly have you ever talked to yourself? I’ll answer for me with both hands 🙌 raised. GUILTY. For me it’s a check and balance system. Okay another raise for the honesty when I self talk first I am not always aware it’s verbal. Really it’s a thought or thoughts I’m processing and it just comes out. So what. Now about that self talk.
I once was unable to do two workout routines and kept modifying. What were they pushups and knee tuck jumps. I’d hear push-up and down on my knees I went. Knee push ups were good and easy especially my range of motion was so similar to a high plank. Knee tuck jumps I’d just step it out with high knee raise. Okay, I’m not knocking modification because the benefits are there and for many it’s a safety approach to prevent injury. I knew when I wanted to attempt each and it was a change in my mindset. How well instead of saying I couldn’t do either (that self talk) I changed my words. Haha yep I begin telling my self after each attempt l just hadn’t mastered the move yet. Yes it worked for me, however I still need to get a little lower on those push up and I have mastered knee tuck jumps. Next it’s those tricep push-ups off the knees.
How about you, what talk should you have with yourself? Go ahead I will never label you because I know you’re resolving and evolving. Self talk to your hidden greatness.