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.

Each Day Brings A Different You

You are not the same everyday, you may think so because you on some days follow the pattern. I don’t have a magic answer for myself nor for you because we’re different.

You know there are days we can get into a workout with a force we don’t know where the hell it came from. Surprisingly it can last for a few days or weeks, then that one day the energy is there but not as intense. I do experience this even when I drank my “boost juice”. Want to know about it fill out the contact info otherwise please continue the read.

That energy remains there, just delayed in responding but keep on working out. The energy level will return. It happens to everyone.

Don’t STOP. Keep it moving. Change and the reward of working out awaits you.

The Magic Of You

Did you know you had magic? Well yes you do and that is not a wand, or magical words. No it’s the maid of ACTION.

There still is, which makes me smile under my bowed head, when I hear people say that was easy for them or you. I’m speaking in the fitness world of course it applies to personal goals.

Just because you are not aware of all the details of change anyone endured in their fitness journey please don’t assume it was an easy change. It was the magic of consistency, believing in oneself, ignoring the negativity, and never STOPPING.

Brief story of me, I remember in lifting weights I began with 5 lbs and wondered how the hell other females were lifting 50 up to 100 lbs depending on the workout. Big mistake and I wanted to stop give up. BUT….. I didn’t. First thanks to the community I am connected ( interested in positive community just complete the contact information and we can talk). Second it was a strong accountability partner that said, look at you, give your best every time you lift and the magic of change will happen because you will increase your lift when you are stronger.

What? Magic?. And that’s my encounter to acknowledging I had magic. The magic of changing me which was Action. So I say to you and everyone we all have magic. Stop the comparison because we may have similar magic, but your magic is uniquely yours.

Believe. Consistency. Ignore NEGATIVITY. Toss out that Stop sign and CREATE YOUR MAGIC.

What’s Your Mindset

Wow, March already, I think it’s true my grandmother use to say the older you get, time seems to go faster. Hmm, I didn’t understand then, but now I do. Anyways March and I have a group on mindset, yes you’re invited, either way your mindset.
It is easy for us to make time for others, the day, date we adjust to. It’s easy to make our excuses as to why we cannot commit to ourselves, why it’s EASY.

However once we change our mindset and sometimes it takes a bit of refocusing and change our mind commitment we are ready. Mindset.

Mindset is everything, and I am again inviting you to join me in my March Mindset group. Just complete contact info

Is It Time?

Not sure what time it is, I know sometimes we don’t know. I just want to know if it is time for an upgrade or downgrade. What the heck am I talking about?

Your goals or intentions as many say. It’s February and yes still the love month so how is it going? Loving yourself does not mean setting unrealistic goals in that love. Of course I am focusing on your fitness journey, but thus applies to personal life as well. It is so easy to set those goals and by the way PLEASE write them in your planner or calendar and set a time to review. And…..

PLEASE don’t set goals without including an action plan. Yes write those action steps and review. If you feel like your goal maybe too steep for you and frustration has set in and you feel helpless or want to stop. Uh NO. Your goal is not too steep, don’t doubt your GREATNESS, but your action plan may need a rewrite. Yes you may need to pace yourself.

If this is fitness you may have wanted to lift heavier (increasing the weights) or workout 5 days even 7 days a week. But if you’ve never lifted was your goal realistic? Lifting heavy looks easy peeping in but it’s with progress. Your muscle and body will tell you it’s time. It will say hey get a heavier weight. Lol, just kidding; but when the weights begin to feel light and the routine you’re doing is too easy be it a curl of any kind, squats with weights then it is really time for an increase. Oh yeah don’t get upset if at time you may need to decrease again. Your body is protecting you, you will be able to return to the heavy lift. But most of all don’t STOP.

Now if you feel you are breezing through your goals without a challenge, well don’t toot your boot, but do applaud yourself. Go ahead do a mirror high five or pat yourself on the back because…..

You have definitely underestimated your GREATNESS. Now it’s time to raise the bar, step it up. You need to challenge yourself more, rewrite those goals

Either way you’re GREAT, we’re GREAT. Just check the time 😉

Self Love, So Many Components

February and you should still be on board feeling the love and sharing it. Now please let the memories and actions especially self love become habits.

Yes let these feelings and emotions roll into March, April, May well you get it on through the year.
Self Love Moment can be as easy as intentional breathing.

Take time to be intentional with your breath each day? Breathing is so natural and automatic for us, we can forget that it is actually an incredible tool. In moments of overwhelm, big emotions, frustration, etc. take time to just breathe! Set a 1 minute timer and try to clear your mind and focus on that breath.

What Does It Mean

What does it mean to eat like you love yourself?

For me, it means eating foods that releases that feel good without guilt or stress around choices. Most people believe (or have been taught) that losing weight, gaining muscle, or maintaining our figure means giving up the foods we love and building ourself a long list of “No’s!”.
Eating like you love yourself allows you to eat foods you love AND feel good, in simple choices.

Are you a meal prepped, if so as you get ready to prep for a new week, here is one tip I want you to try to eat like you love yourself – make a schedule for your meals that allows you to enjoy your foods.

I love easy, on-the-go recipes… but setting aside time to eat in peace and be present with your food can bring up feelings about food that we miss when we mindlessly eat in the car or in front of the TV.

Make a goal this week. Aim to eat at least one meal a day this week where you can sit with your food, chew slowly, and be present with your plate.

I invite you to click on the link and join my FaceBook group on posts for the love your body this February


Let’s Talk About the Real- Real -REAL

Yep that’s a lot of real, why? because I want to keep it real, so real.

We are days into 2023, and where are you on that fitness journey? Are you already about to throw up your hands or are you in the hand clapping group because you are making BIG. gains?

I’ve observed over a few years how easy it is to make those big resolutions or intentions. First be assured you can DEFINITELY make it happen BUT…. How real are you?

You cannot commit to 5 days a week at the gym if you have started for 3 years, and stop after 2 weeks; perhaps you are a candidate for home streaming and if so contact me I can share awesome streaming. Okay back to it, you can probably commit to 2 days a week and set a month when you can increase to 3 days a week and again to 4. See it’s getting the body and mind ready for the change and enjoying the process.
Another break here, you must enjoy the process of working out, if not then find what type of workouts bring you joy and sitting down is not it -NOPE.

Enjoy the workout, commit and increase, never stop; set the pace. Keep it REAL. Remember no comparison, you should be comparing and competing only with yourself. As you progress who knows a competition just maybe in your future, but now it’s just you so…..

Don’t stop, just dial back a bit so those visions will be real only because you were able to KEEP IT REAL


Still don’t understand?, well just a second for a quick explanation. It is so easy to look at what we need to change especially in the fitness world, but also in our personal and professional life. We critique ourselves that we forget to give ourselves a smile, applaud of GRATITUDE for the day.

Regardless of the changes we are about to implement, we forget about our past and all we’ve thus far accomplished because we are humans. Yep we just forget.

Let’s make it a daily routine, and yes I’m including myself, to give gratitude of where we are today, our bodies, mindset because we are prepared and ready to implement the changes that will raise our GREATNESS to a new level.

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