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.
What feeling? Well there has been a few days I fight with myself in working out and then I remind myself (self talk is good) to achieve anything it takes action. Yes action no scientific osmosis will get me there. When I have that umm lazy feeling and trying to find excuses to satisfy my inaction. Trust me those excuses for me be hiding or I’ve shut them up too much they will not populate. Anyway I will get my move on and WOW.
That WOW is the feeling I get after the workout and that smile I exhibit is big. Yes it’s good to be proud of your accomplishments too. Contrary to some saying you should allow others to smile and shout out your accomplishments is a pile of yeah that. This week and forever award your accomplishments with a smile, clap, a booty shake, then share with others so they too can be as proud of you as you are. That feeling is priceless.
Reflection is what has and continues to assist me in growth. This growth applies to all areas of my life not just fitness. Yes I hit every corner.
What do I reflect on and when? I reflect usually at the end of the week, occasionally I’ll do it midweek. Why so long we’ll I have a full picture. I reflect on my growth again every area, what I need to improve on, what needs to be scaled back and yes the BS I need to toss out as well as what rattling noises have no value I need to silence.
I have a planner that allows me to write all this down, yep evaluate my week and my month. Does it help absolutely I’m able to monitor so much more because regardless to what we think we remember and our intentions without writing them down a few always slip through the crack.
Clarification now meditation and reflection are different, another day to discuss for now, however Let’s reflect on our goals in every area and take actions on the results.
I remember this poem and the first few lines of it still rings in my head as I encounter change or that noise that clatters so loud like today but I was able to silence it but it did take a minute. I recited this poem for a program in elementary school and still today it is powerful.
If by Rudyard Kipling
If you can keep your head when all about you
Or losing theirs and blaming it on you
If you can trust yourself when all men doubt you
But make allowance for their doubting too
This is where I stopped today because these words were and are so powerful. Somedays it takes self empowerment and the reiteration on exactly who you are. This was my day for a few hours. IF years later is so real.
I’m in the process of making a new list or adding to my current list of goals and what it takes for me to get there. The biggest addition to the list is my mindset.
A few of the additions or not new it’s what I call a renewal. Why a renewal because they are already on my list but I have did absolutely nothing to achieve those goals and they aren’t difficult. It’s my mindset, my own noise or lack of.
It’s okay to have a list of goals, I always say begin small, strive for large. Sometimes you can strive large immediately but it’s the small things we need to do to complete it all.
I’m dedicated to fitness not going to include my professional life now as those goals are going great as of now but still in motion.
Okay my fitness I’m good at following my workouts, thank you BOD. However my nutrition although improved I need to dial into it more. Yep I’m dialing the wrong number. Now I do have to be careful due to years of horrible eating disorder(I’m lucky, no blessed because I was about to cause big harm to myself); yeah another story. My nutrition I’ve got to get better.
I know before you make any list or steps toward any goal (s) the first list is to clean out the clutter of your mindset. Be willing to apply necessary action (not just the thought) to achieve the goal. This applies to fitness or any goals you really want to achieve. Most of all YOU, no one else but you MUST WANT it. Then commit with action.
I know is there really a twinning syndrome? Of course not but that’s what I call it and I had to learn to stop it.
This is when you mock the behavior of a fitness enthusiast you want to be like. You eat what they eat, do all their workouts (or so you think), sleep their number of hours in other words try to mimic their fitness life as much as possible to bet the muscle tone and body just like them.
Aha. the possibility of that occurring is just that. A possibility. Why because our bodies are so different. You must first of all and for most love you as you first. Then you must have that relationship with your body to know what you can keep and what you need to toss out. That relationship with the body will hell you differentiate what’s best.
I know there are certain workouts I must modify to prevent injury and certain foods will not work for me at all regardless of the great value so I must substitute.
Our bodies are individualized. Does this mean you will not achieve your goals, of course not. I’m still working on and seeing progress in my fitness journey or rather the change in my fitness life style; which includes both scale and non scale victories. I learned through critiquing myself I’ve stopped that. I was angry with why I wasn’t getting results I wanted and fast. Well I had to tweak a few things and as always dial in my nutrition that was for me. Yep that relationship with your body makes a difference.
So STOP the twinning and be YOU. Use all and every encouragement that applies to you, which does not mean take it easy. Just know what accelerates and what decelerates the journey. This journey is not just for fitness of course I am speaking of fitness it also applies to life goals.
I hear this a lot and have written about it but really a screw up to me is an unintentional mistake. So when you say “I screwed Up” relating to your workouts or overindulgence of a joyful meal now now.
Who’s in control? Skipping a workout due to circumstances is not a screw up, skipping a workout because you’re too sick, fatigue yep that’s understandable. BUT skipping a workout to just watch a movie, show or for no real reason is not a screw up it’s an intention. The same applies when you overindulge in a meal lots of carbs, yeah (I’m guilty of this sometimes) but it’s not a screw up because we know exactly what we are doing at least I do. Yep I am so aware what I put in my mouth every darn bite.
Not a screw up, but it is a screw up when you over indulge and skip several workouts and then just over exhaust the body in hard workouts for several hours and then days of limiting your intake or starvation. NOPE, STOP. This behavior can cause harm to the body just get back on track.
Live and enjoy life but don’t punish yourself. Reboot that self energy and well get back to it.
I must confess I will not always look the same, my hair, my clothes, my makeup. Nope I change and on a regular but that’s me.
How often I must hold my tongue and then just smile when people learn that I have more than one profession and I’m enrolled in volunteer programs, read books of motivation, listen to podcasts, write, workout and this list can go on.
Just because I am ME and I look different than what you’d expect don’t prejudge me. If you’re interested get to know me or anyone. People we are humans all of different personalities and strength. Love and respect and stop the darn gone prejudging.
You do you and let me an others do ourselves as long as it is positive then PLEASE step aside.
Did you get it?, because so many don’t. Heck it took me a minute to get it. We are so good at admiring others on any journey mine being fitness and compare myself to others. I had to tell myself as I am you. STOP THE COMPARISON. You and I are uniquely ourselves, there is no one like us, maybe similar but not 100% like us.
We are unique individuals. Before any journey we must love ourselves as is then begin tweaking for the change we want whether it’s fitness or lifestyle change in another arena in you awesome life. So in unison let’s shout “UNIQUELY ME UNIQUELY YOU”. For a cap off Yes you’re UNIQUE.
I don’t know about you or any one else but I do enjoy holidays. What does that mean? Well I do consume a little more carbs than usual but I don’t go overboard like 2 to 3 slices of dessert or anything else.
With that said I don’t continue the indulgence nor do I punish myself. What happens is I get back on the journey path on my fit lifestyle. I also apply this if I skip a workout day or days (although it’s been awhile this has happened). Don’t stop just resume. Remember as I tell myself (self talk) stopping is easy, and if you keep stopping there is one goal you will for certain reach. The goal of nothing.
So yes you may step off that path for a second and so what, it’s life. But what you do to get back on that path is what really matters.