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.
We, including me, have a tool kit with personal tools. The tools we apply daily to do our normal daily habits, but also for support.
Our support being a podcaster, a book of motivation that applies to our journey and those individuals that support us.
These individuals of support are honest, motivating, loving, positive and caring. All great traits to have for support. But how about that honesty? Honesty doesn’t mean to agree 100 per cent in my thoughts of action. Honesty to me means sharing a different perspective if you feel I maybe wavering off a bit. I waver and when a friend of support in a positive way show me to off the journey trail I’m going. Love it.
I listen, however the key word is being positive in an approach makes a difference. Also supporting me when I am so wrong and thinking that is bonding is so wrong. How so, well it means that individual is the wrong tool for my toolkit. However that’s harsh but maybe for another toolkit, somewhere ( may have to search for it).
It’s not always about my fitness journey and action but applicable to life. That toolkit can be positive heavy, negative heavy or a combo. You decide what’s in your toolkit.
How about that, “VALIDATION”. Sometimes we can get so involved in others that we seek their approval and forget about all the gains we’ve achieved.
This is in regard to a recent conversation with a friend. We were both sharing about our fitness journey and nutrition and she stopped. Hello, what happened? Having lost pounds that decrease her down 2 sizes, energy up by 100. She lost validation. Her lost, at least for me was to herself. She didn’t get validation from other friends, family and spouse that she’d lost weight. She actually felt they didn’t notice or anyone else and just stopped working out, nutrition slightly off nit much because she was a healthy eater .
Yes I had to remind her, how she felt, how she looked, why didn’t she praise herself for her accomplishments. Remind her about HER.
It is so important to LOVE you first. Validate you on any success toward your goals. This is about fitness, but applies to any goals in your life. If it is 1 inch or 1 pound you are making progress. Your progress is for You as is your goals. When you, me, we stand proud and validate ourselves our energy is different. Just keep the focus and action applied others will see it. But what happens if it take others a minute that’s okay.
Do you, me, we need others to validate our gains? No. We must love ourselves FIRST. Are you waiting for others to validate you? If so stop. Your goals and journey are life changing for you. Others once again will see it and again FIRST YOU.
It’s YOU for YOU. That doesn’t mean being rude, disrespectful. But you first will release an energy that validates a list greater than you will ever know and the joy will overwhelm you.
Today validate, all that you are, all that you’ve accomplished, and all that you’re moving forward to achieve.
I’m so enjoying my current workout which is a dance workout, and oh if you didn’t know I’m a BOD. person. Yes there is dancing too. I love the dance and for certain I love and miss the weight lifting.
Knowing your body and how it response to workouts is important, really it is. But before I explain ALWAYS know, you cannot out work, no matter how long you workout, how heavy you lift, bad nutrition intake.
Nutrition intake doesn’t mean a specific diet, it means nutrition intake that complements your lifestyle.
Now to my current dance and lift. I notice a difference in my body with both, inches and weight with cardio, strength and increased muscle tone with weights. However the similarities are I love the adrenaline flow from each and how I feel in body and mindset. For the month of September I’m committing to 3 days of combo workouts. Just to get that heavy lift in .
Oops it seems as if I love fitness, I do. What joy do you get from fitness? Have you found your fitness connection? It’s there if not then join me on BOD.
I’ve shared so many times how great it is to set goals, unlimit yourself, listen to podcasts, read mentor books. But there are a few things to note.
All mentors though recommended is not for you because no matter how great they are (and I believe 97% are great) they are not your relatable person. It’s necessary to be able to relate to get the full understanding and apply the learning. This applies to books and podcasts so pick your mentors with care.
It’s so easy to follow and get fatigue in applying all steps and live your daily responsibilities in life. First understand that the accomplishments didn’t happen overnight. I once didn’t take this into consideration and applied actions without knowing where I was going and doing WAY too much.
I was comparing and not understanding. It was fatiguing. I learned it’s good to listen and follow, but it’s great to be able to relate and apply what’s going to get you to your success level. When you find those relatable individuals you are no longer fatigue because you now know your direction. Before you compare and definitely before you fatigue be able to hold fast to being you and to be able to connect and relate .
I’m good at planning my day but when there is a change I sometimes fumble. I have to self talk and fast. What I don’t do, which was once a behavior of yuck, panic. I no longer panic. As Marie Foleo says over and over “Everything is figure outable” . By the way if you don’t know her google her, listen to her podcast, awesome to it all.
When adapting to change I stay focused, able to still get my workouts in, interact with family, and all the other responsibilities included in the day. Before I would waste valuable time sulking, sometimes near tears and not accomplishing a doggone thing. BUT now I’ve grown adapting and then putting it on paper. A Panda Planner another fav.
Today if you feel like there’s a change that has made a loop or several loops in your day, PLEASE no sulking, deep breathing and adapt to the change and at the end of the day ‘applaud yourself for the champion you are’.
This easy is relating to my workouts. There are days I want to stop because I just look at the trained (BOD) and the workout name of the day I know it will be challenging.
Now, honestly there was a time I skipped around on a program or a few minutes in I’d stop. I wanted easy. No sweat, no muscle burn I moved my arms, body with little effort so I was taking the easy but wanting the results of a challenged workout. How was that to be.
I did self talk and a lot of it, surrounded myself with those experiencing the same, positive motivation and I was on my way.
Easy is comfortable, but sometimes it takes us no where. So on to accomplishments. Of course an easy receipe is good but for our goals let’s meet and beat the challenges. Challenges of fitness and life.
This is a question I often ask myself especially when I procrastinate on an action in moving toward my goals especially my fitness goals but also in my life goals.
A question and an answer-the answer. If you want it bad enough not only will you not procrastinate, you’ll also find ways to improve your mindset. It is so easy to say what you’ll do later but will the delay help you accomplish your goals.
My why helps me, push me and definitely silence the noisy clutter to delay. If YOUR why is strong then so will your applied actions. Lesson learned. Yes for me it was a self taught because a one time I made excuses on my whys. Later self evaluation on my goals and why I was making gain but at a slow pace. Well my WHY had been eliminated in the progress.
Now incorporating my why into all my goals, my commitment, my actions I am focused.
Today and any day you hear that clutter noise rolling about in your head with excuses, remember your WHY and shut down the noise. Make Your Why Strong.
Defy seems a bit rebellious but I think it’s time to be rebellious. Now don’t think this is about negative behavior and yet it’s rebellious.
It’s time to defy some of those ancient beliefs. No you nor I created them but we heard them. Not only did we hear them we believed in a lot of them. If you didn’t, well I did.
There is a certain age that working out should stop just relax and enjoy life. No, if you have the mindset, the energy, the capability to workout do it. It can be weight lifting, running, jogging, dancing, cardio, boxing, barre blend this list is long so I’m gonna stop but don’t you.
If working out to your level is what you want well do it. Does it matter if you’re 50, 60, 70 plus. Uh NO. Does it matter if you’re a grandma/grandpa, great grandpa/grandma, aunt/uncle, great uncle/aunt? No it does not.
Yes you’ll get looks, stares because so many are wondering how it is done. How are you, me, us defying what is suppose to be our limits. The easy secret….
We became rebellious, we defied the untruth and we push those made up limits and boundaries out of our path. And because you and I did, we are motivating and inspiring so many to do the same.
Defy, Rebel and yes Inspire, Motivate we have a fitness journey that welcomes all.
The lesson or the lesson of life. The goals. I have daily, weekly and monthly goals. Many times the daily and weekly goals are the steps to my monthly goals.
HOWEVER, the last few weeks I’ve fallen short partly because I’m not making big steps out of my comfort zone. That fear. I’m currently evaluating what is my fear. Can you evaluate fear, why of course. How? You must list the actions you’re implementing, then know you must implement them all and it may be one or two of those actions you’re so uncomfortable with. THEN you must explore why you’re uncomfortable. Now returning to me coming up short and stepping out of my comfort zone. I’ve actually discovered my why and still shaking on dealing with those steps. Nonetheless I’ve made progress but here’s the swallow or cheer breakdown.
Should I swallow my pride and throw my hand up and just stop because these small steps ‘out of that comfort zone’ has delayed a couple of goals. Should I give up on me or…. Should I cheer myself on for the progress made and continue to make those small steps. My choice is to cheer of course at first I thought swallow and toss out. This was once a habit. I’ve evolved into a different person. Toss to regret later an old habit an old me. Cheering is my direction.
See in life it’s easy to stop and start on something else and when you’re challenged stop and restart. Nope, no no, that’s not fulfilling. Fulfilling is pushing through, small steps do cover distance, yes steps to the goal line and the pride of achievement.
So to you if you’re undecided whether to swallow or cheer, I encourage you to cheer. CHEER and CHEER because your momentum will get you to your goals.
I really over did it and now I see it, but I’m back on schedule. What happened? I love, love peanut butter. Almond butter is okay like it, but I love peanut butter.
For the past 3 weeks I’ve had peanut butter in so many ways. First of all I usually have PB2 for my shakes (Shakeology), the powder had less calories and high protein . But I had peanut butter as a snack, yep just off the spoon, peanut butter sandwich. Oh yeah I rarely eat bread so uh huh. I had fried peanut butter sandwich, made snacks with oatmeal, peanut butter and Shakeology blend. I had sauce for my veggies, you guessed it the main ingredient “peanut butter”.
Now usually this is not a problem when I’m lifting weights and heavy workouts but that’s not the current situation. My current workout is a dance workout. Let me explain it is so much fun, the moves, the music and you sweat like crazy and continue even after the shower. If you’re a calorie conscious person I burn 240 to 285 in 25 to 30 minutes not bad. There are days weights are used in this workout but not heavy. The explanation is because my obsession with peanut butter was so much greater than what I needed for protein. On the obsession phase I didn’t consume my usual proteins other than my super food shake. My protein sources are my shakes, protein bar, fish, tofu sometimes PB2. But I excluded my usual and this was not good.
But I’m back on target, I’ll be using my color coded containers to assist with Portion Control. Recognizing when we get off course is great, but even better is to implement what’s necessary to get back on track. For me this applies to my fitness and nutrition journey; but it’s applicable to any journey in your life.
Today I say never give up, don’t stop, as humans we sway but use your positive, inner most strength and get back on track to your goals. Great travels on journey.