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 love my workouts, love my workout groups, love my trainers although sometimes I feel my trainers are a bit aggressive. I love BOD, if you don’t know about BOD or want more information, just send me a response. Oh yeah, just kidding about the “aggressive trainers”. I’ve been challenged on a few workouts.
Now, where to begin, I’m always invite others to join me but I cringe when I hear these statements
I need to loose weight first. Huh, hello, No. just start and it’s not about the weight to begin a workout program. It’s your mindset
I don’t have the equipment. Really, how many times do we make a recipe work when one ingredient is missing. And yes, we can do the same for our workouts. Story share, I begin with 5lb weights and when I knew they were too light I hiccuped (stopped) until I purchased 8 and 10 lbs. What happened? Nothing. By the time I got my mindset back on track I had to begin with 5lbs again. Meaning had I not stopped, well you know the rest.
It’s okay to start with what we / me/ you have. Baby steps propels us to larger steps, leaps and jump.
So where do you begin? Exactly where you are. Put a plan in -lace, then apply action. Oh a word to many our own body has weight, yes can curl, raise, squat using your own body weight. And once again females debunk that theory you gonna get bulky lifting weights. Females with muscles are on a different regimen, nutrition.
Okay, get moving, join me or just go get started on your fitness journey.
Yes, it is. These are the words I had to repeat over and over again today. I begin a new workout program. Now this is not a new trainer to me. In fact I’ve completed a program with the trainer. However a new approach to the muscle burn and using weights.
Okay I used weights before, same trainer but the new approach to the lift had me second guessing myself. It was a challenge and this being day 1, I had a lot of noises going on in my head. One was could I do this program 5 days a week for 8 week. Well who knows; but I do know this, with a positive mindset, believing in oneself and never stopping, even if modification is necessary it is possible. So day 2 is coming and I will be mentally prepared. Because it is possible.
I bet you didn’t know you had an engine, nor was you aware you had an internal speedometer.
Well, yeah you now know, but the speed. I’m speaking on fitness, however it also applies to our daily lives. See we all start our engines and then we get to moving. We follow the speed limits (sometimes), but depending on the traffic we have to adjust and on those early AM or later PM we may just accelerate a bit.
That’s our fitness. We begin a new program or incorporate another fitness routine into our fitness regimen. We are moving along at a speed we’re in love with then we look to the left or right at the gym, maybe social media then we adjust because we begin that dang doggone comparison.
Guilty, I am too. But we must take accountability first. That is love YOU for YOU just as you are right now. Then just as the traffic on roadways we too must adjust our workouts accordingly to the traffic in our life.
Start your engine, decide your speed. You got this.
How similar and how different can these words be in our fitness life. But there is clarification.
If you are into fitness and working out to your already weekly schedule. What does this means? Working out is great, but honestly with work demands, family, social interactions and of course our only self time; time can be limited in working out.
Workouts can be 3 to 7 days a week or for many it can fit in. I know this is a life i once had until I begin BOD. What’s BOD, it’s a streaming workout program with the greatest trainers -Barre, Pilates, Boxing, Lifting, Dance, Spin, live classes where you are on the screen. Uh huh the choices are multiple not only that BOD has nutritional programs (no diets).
Okay moving to Average which is doing your normal workout but what transform that workout to Great is what you do. Great is when you do that extra rep or reps you previously wasn’t able to do or uncertain if you could do. How about reworking your schedule to an extra few minutes into your workout or an extra day. Average is giving into a workout plan instead of working out because you’re being lazy. Great is pushing beyond lazy and getting that workout in.
Now that you know you’re NOT Average, but instead as always you’re GREAT.
There are moments in our lives we make change even when we have fear and doubt. Starting with that extra squat, slight weight increase in a lift, taking that extra step to talk to someone about a project or reinventing a current plan that requires adjustment.
It doesn’t matter what it is but stepping up and stepping out to change means being BRAVE. I know you’re brave so, yes it’s time. Step up, Step out. Be BRAVE Reinvent.
Setting goals or intentions as some say is easy, but the most tasking part of this is the judging.
Know your direction, apply action; but do not judge your self harshly. Having a mentor or coach is awesome, however there is no reason to compare. Although there maybe similarities but EVERYONE has circumstances making each persons journey unique to them.
Just as you are unique so is your journey. So today raise your hand to not judging your beginnings harshly. Be UNAPOLOGETICALLY UNIQUELY YOU.
How grateful of you to you, for you? I mean right now at this moment.
Before you think too hard just know to begin a day, a journey, or making ANY changes I need you to be GRATEFUL. Being grateful is acknowledging you are already GREAT and appreciate where you are today.
You may not like the situation and in fitness you may not like yourself because of wanting a change but stop that thought. I need you to be grateful to seeing and knowing you want that change, but most of all loving yourself.
Being grateful for all your accomplishments and now it’s time to begin that journey or continue that journey or perhaps restart that journey. But first be grateful because being grateful is your show of GRATITUDE.
A seed of a journey. My seed is on my fitness journey and career. For you it maybe a different journey. 1. A seed must be planted. What is your destination? Remember you can have more than one destination, just a garden- flowers, fruits, or vegetables there are many.
2. You must know the best climate, shade, sunshine best season. We as humans must have the right people in our community. This community is now one in which we reside (but it helps). This is the community of people we surround ourselves with and interact with as well as support us.
3. The vase or ground the seed is planted. That’s the community of growth, maybe small, or large but supported.
4. The soil and fertilizer, is the actions we apply.
5. The growth is how our actions support the journey. As we know as the seeds grow we may need to water more (apply more actions), prune the leaves (pivot our actions).
5. The most of all rendering care to that seeds has a great yield. Taking care of that seed (our health).
6. Being brave and proud when we take that necessary action, re-plant, re fertilizing, taking care of the soil and all that surround it and most of NEVER STOPPING.
Being BRAVE and NEVER STOPPING on our journey.
So today I ask how is the growth of your seed and are you being brave?
Where are you in your “Intentions/ Goals” for the year. We are almost at the end of the six month of the year. I know if you are like me I need to do a pivot review. But this is okay because we ALL must sometimes check ourselves or do a self.
Yes it maybe time to recalibrate. Time to think about the actions we are applying and if we care committed to ourselves to achieve that one or several goals. Yes you can have more than one goal but best to tackle one at a time.
Recalibrating does not mean to compare yourself to another. PLEASE don’t do this. Recalibrate your actions. And do not up the speed to exhaustion because you will have burn out. Recalibrate means are your actions in sync with what ever journey/intention/goals you have set.
Those actions are the steps necessary and the steps maybe small (baby steps) or large (giant steps). As long as you are moving along you are probably within normal. BUT if not don’t STOP, just do that pivot, recalibrate and get going.
To your mid year Recalibration to fulfill your Inner Champion