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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.

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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.

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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.

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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.

Rising or Lowering The Bar

Rising or lowering are my chosen words for the goals of 2022. It’s a message I want to ask of myself and you are welcomed to join me.

At the beginning of a New Year I make goals. I revisit my year prior goals and see what remains and how to incorporate with my current goals. Okay it’s goals but at the beginning of the year they ate called ”resolutions or intentions”.

Either way it is so easy to do what I call over loading the resolutions, raising the bar. Am I guilty of this?, absolutely. In past years I’d lower the bar. Lowering the bar also lowered my self worth. Am I valuable, or you valuable? Indeed we are so why lower to accommodate that over load.

New approach, setting the goals monthly, meeting these goals and steady rising the bar. No longer lowering the bar.

Now will this mean no more evaluating at the end of the year and no more adding to the new year? Nope but it will decrease the add on and a huge applaud of the many goals accomplished.

So as of today let’s applaud ourselves because we are ” Rising the bar”

2022 Is Waiting On THE Call

How many times do you, me make resolutions and in less than a week rethink those resolutions. This was once me and I know why?

Making a resolution or resolutions is easy, it’s the dedication and your mindset. If your mind and dedication isn’t in sync with your resolution then, ”it’s not happening”.

We can make changes anytime during the year, it’s easier to wait and begin changes on 1 January or is it. If this is you and you’ve waited to commit to yourself until 1 January then let’s do it right. YES you can commit and stay committed for 12 months. How roll call.

Did you make that list of resolutions or did you just say it out loud, or jokingly share it with a friend?

Make the list, keep it real. Now what actions are you applying. Change happens with action. Got that, now decide the frequency you will check in on yourself to see progress.

Just sharing I set monthly goals then break the actions down to weekly with daily actions. That’s step by step. Being honest with the goal ( oh yeah it’s the New Year so it’s resolution). Each week I do a roll call on my actions and goals achieved.

Honestly I slowed down in 2021 November so I had a few misses, however I was able to achieve 70% of 2021 resolution goals. Most of all never stop or give-up on you. Resolutions are You committing to You. Just do your “roll call”.

Don’t Forget You Are Great

As 2021 nears to the end and we ( you and me) look at the goals set in this month there will be a question or questions. Now as I look at the year of 2021 goals I see a lot of misses but even more reached goals.

I am good at writing my daily and weekly goals. Remember goal setting is great but it will stay there if there is no action. Applying action is important but sometimes in life toss and prioritizing we miss a few goals. We pivot make changes and keep moving towards those goals.

I have to remind myself as you should to applaud all our gains in 2021, dont neglect those missed goals ( I will not) but add them to the goals for 2022.

Most of remember you are GREAT. It is super easy to feel down on missed goals and forget your greatness.

Now im going to 👏🏽👏🏽👏🏽 for us all for enduring 2021, all the goals we’ve accomplished, blessings received and most of all knowing that you are GREAT.

Don’t Allow The Guilt Ruin The Enjoyment

Tis the season to enjoy. It starts with Thanksgiving and the others follow. Hanukkah, Christmas and all the holidays after Thanksgiving to 1 Januauary.

Please don’t allow the calories stop you from enjoying the holidays. What ? Yes I will repeat don’t allow the calories stop your enjoyment. It’s a time to enjoy family, friends and the food. These are memorable and cherish-able times. Although they are repeated year after year and yet each are so different.
Does this mean over indulge umm, well, not completely. But well it does mean you may consume more than normal and thats okay, BECAUSE well just

Raise your hand if you’ve ever ruined the holidays for yourself by stressing about the number of calories you consumed? ✋🏾✋🏼✋🏽

When you start to feel those anxious feelings setting in, I want you to ask yourself…are calories the bad guys here? Or is it my mindset?🧠

Hint…it’s most likely your mindset. 

Your brain is telling you that calories are bad and you’ll get “fat” if you eat too many and don’t burn them off. 

But I want you to start training yourself to think this way…calories are fuel for your body, and around the holidays, it’s ok to enjoy calories that taste DELICIOUS. 

You aren’t going to gain 20 pounds immediately (although sometimes it feels like it), so brush off the stress, enjoy yourself in moderation, and live yo’ life! 

Happy Holidays

Light it Up DECEMBER

It is almost December, fit friends! The most wonderful time of the year 🎄

I am excited to announce my Light It Up Fit Club will be starting and I have a spot for you! We are going to bring light + love to this holiday season and prioritize our health along the way. You will get 31 Days of workouts, nutrition support, daily accountability + check-ins, AND a spot saved for my New Year’s kick-off group in 2022!!

Here are our theme days to get excited about!

⭐ Light that Fire Mondays!

⭐ Rockin’ Around the BODi Screen Tuesdays!

⭐ Would You Rather… Wednesdays!

⭐ Tasty Treat Thursdays!

⭐ Fit Fridays!

⭐ Shake up the Season Saturdays, and, finally,

⭐ Sparkle + Shine Sundays!

What questions do you have for me? I am an open book and ready to share all the info with you! Reply “LIGHT” to save your spot today!

Do You Need A Snack of Delight

This recipe will warm you with love, nutrition that will boost your energy and yet satisfy your snacking and most of you’ll want to share your treats.

As you prepare for company this holiday season, you’ll want these granola bars on hand!

These chewy, kid-friendly bars are the ideal grab-and-go treat to have on hand a sudden snack attack hits. Store-bought breakfast favorites can be loaded with refined sugars, preservatives, and other less-than-healthy ingredients. These little beauties are tart and savory, thanks to the addition of cranberries, walnuts, and cinnamon. They would be great on a platter in your kitchen or individually wrapped in your car for your next road trip!

Servings 18 servings

INGREDIENTS

1 cup low-fat granola

1 cup dry old-fashioned rolled oats

½ cup whole-wheat flour

1 tsp. ground cinnamon

1 large egg, beaten

1 cup unsweetened applesauce

¼ cup raw honey

½ cup dried cranberries

½ cup walnuts, chopped

INSTRUCTIONS1. Preheat the oven to 350° F.2. Combine granola, oats, flour, and cinnamon in a large bowl; mix well. Set aside.3. Combine egg, applesauce, and honey in a medium bowl; mix well.4. Add oat mixture to egg mixture; mix until just blended.5. Fold in cranberries and walnuts.6. Spread mixture into an 8 x 8-inch baking pan. Bake for 20 to 22 minutes, or until firm.7. Cut into 18 bars.

Are You Receiving The Support for Success or ……

I love motivating and inspiring individuals but more so females who think they are challenged and want to give up or just aren’t aware how great they are.

More so I like and encourage any one that has goals for change or changes in their lives to surround themselves with that support of like mind. However I recently encountered a situation I was so lost in.

First I love fitness, I love supporting anyone with this love as well. Of course I do have a professional life outside the fitness world. However I was pissed and yes again I will say it I was pissed when someone decided to tell me how to adjust my fitness life and fitness coaching with my other professional.

I think it is so welcomed to make suggestions to encourage and motivate and if you see a flaw PLEASE let me know. I however will no adjust my life of fitness or any to make you and your life happy.

What I say is why would you want me or anyone to adjust their life making them miserable to make your life happy. This is not support, what is it? It is CONTROL.

Control is not support. Our goals are our goals. Our goals may not be aligned with all friends but by the greatness of us all we are created equal and yet uniquely different.

I almost allowed an interruption before realizing what was occurring. So I ask you today to evaluate whether your support is coming from actual support, motivation, inspiration to move forward, jump higher, reach further or is it to be suitable to someone or several people not in aligned with your goals of success.

Support for YOUR SUCCESS reigns high. Be GREAT, Do GREAT because you are GREAT.

Hoping these words encourage you to keep moving.

Consistency… My Response

I am always reiterating the need for consistency and was questioned recently about it because. To this individual I am not consistent in posting on IG and was criticized about me always saying “consistency and focus makes changes.

True and not true. It is so easy to look for flaws (depending on your mindset) than to applaud for so many. Consistency for many is following the same pattern each day, each time and just the pattern. I am however going to share my consistency in sharing my journey on IG and if you’re interested follow me #nitricehealthyfit. I share a workout 6 days a week, unless for an unknown reason I do not share on Sundays. My pattern so respectfully don’t ask why. Oh and it’s not about attending a worship service, I attend Mass on Saturday evenings.

Back to my consistency, I post 6 days a week, I share my workout and a few other things, invite people to by FB group, a few recipes and inspirational/motivational card with deeper explanation. Now for sure it is not always shared at the same time everyday, WHY?, because my schedule is not the same each day and most of all I have to prioritize my day. What’s a priority to me just may not be for someone else. I’m okay with that also RESPECTFULLY I accept that my consistency my not be in accord with someone else. Uh huh, yep my definition is just different why, well I’m me.

Being consistent does not mean I need to follow what others are doing. I am consistent to me for me and most of all I am being UNIQUELY ME!!!. Yes being uniquely yourself is not always accepted but it does bring joy to me and hopefully to you. As I say “We are all created equally and yet WE are uniquely different. Be YOU”

I just learned consistency for many has different meanings and obvious different values and I still say ” Be consistent in your actions if you are wanting change and stay focused”

Cheers to all in being consistent and focused on whatever positive journey you are travelling.

Debunking The Trying Theory

Let’s look at that again. ”Debunking the try theory . I hear this often, ”well I tried”. Now just to share I’ve said it often “I tried”. Uh huh

We have, well I was always told and once believed. If you try something new, be it challenging or easy you are not a failure if you stop.

Well I’m calling BS on that one . WHY? Because I see it totally different. If you stop because it really wasn’t for you then okay as long ad you made that decision honestly. Confusing, no. Through challenges I’ve learned I stopped for reasons of no reasons. Again a bit of confusion.

Stopping because you didn’t want to put in the effort and time because you wanted easy doesn’t count as trying, you never started. Stopping because others couldn’t see your vision or know your goals is not trying. Stopping because life threw a curve ball is not trying. Stopping because you were needing your friends to be on board is not trying. I’m guilty of giving way to all of these and a few more.

Further evaluation of me, made me aware I hadn’t tried several things I once had as a goal or goals. I never started what I did try was finding excuses one after another and labeled the excuses as ”I tried”. I have learned it takes action, tenacity, consistency and believing in yourself, knowing what you want.

So beginning today, head high, eyes and action on your goals and debunk ” I tried”. Instead be a warrior of your goals.

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