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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.

EXPECTATIONS

How are you doing with it? It is easy to listen to others as they attempt to show you or set expectations for you/me. People listen, we can be vulnerable to our friends or others as they set expectations. But are they your expectations, really think about it.

I have at one time been a victim of satisfying others expectations. It can happen suddenly and it’s easy to apply actions……. Then it happened. I woke up and realized I was living up to expectations that were not me. AT ALL. Why? Because I had and have greater goals. I wasn’t being myself.
There are people who will set expectations of us to their lives. So being unique within we MUST set our own expectations. Most of all those expectations must be true to who we are.

Hitting The Reset Button

It’s time for me to do just that. I’ve hit a plateau AGAIN. The thing with a plateau and that reset button, you must know where you are now, today and where you’ve traveled from.

Hitting the reset button doesn’t mean to delete progress or start over from the beginning. A lesson learned, what it means is to assess. Assess what you need to change. In assessing it is possible of a bit of trial an area to push out the plateau.
Now how ready are you? In my experience I’ve learned and will share you will know if the change is working in 2 weeks. Then move forward for additional change if necessary.

I’ve seen heard the words of many in resetting, trod the same road already taken or do an evaluation on change in 2 to 3 days. REALLY???. It’s necessary to give our body and our mind time to adapt. Yes we reside in a fast moving society but it takes a bit longer when it comes to our bodies. Oh yeah this is about fitness and nutrition, however can be applied to almost any life changing goals.

In hitting the reset button remember:

  1. Love yourself. 2. Be patient with yourself. 3. Be realistic. 4 Don’t be over dramatic in goal setting and yet don’t underestimate your greatness 5. You, me we got this.

Best to all on the reset.

About That Vibe

How great is it to have a Great feeling vibe. Is it valuable, of course. But most of all is it YOUR vibe.

It is so easy to get caught up in the vibe of others, it can also be confusing. I’ve been there. We allow our great friends transpose their goals on us and we feel the joy and follow through with them and then we realize, this isn’t what I want. That vibe can still be for a friend but don’t forget about YOU.
That vibe should be for the joy of you to your friend and about your goals, unless you’re sharing the same goals or a lot of similar goals. Most of all it should be reciprocated.
‘Yep your friend or friends should be as elated for you, it’s that support, accountability buddy friend. These are the best friends ever. Why because they are honest, talk to you in positive ways, remind you to keep moving on those ‘I’m not sure days”. You hold each other to the end and begin another goal today.

See those vibes have direction, for you and your bestie, better known as your BF or BBF.


It’s That Time Of Year

it’s that time or will soon be, there be a change in nature. The nights will become longer and the flowers, well some will lose their bloom and many trees will slowly change to many beautiful colors. Of course I’ll have a hard full of leaves. Not sure how many times it looked like fun as a child to see others rake. Now I don’t always enjoy the raking, but for me it’s outside which is so relaxing and each year I create a new Fall memory, how about you?

In reflecting on this season, Fall how about leafing 😉 behind no longer has value. Reflect and Enjoy this Fall Season.

BEFORE Any Changes You Must ….

Before you, me, make any changes it is necessary to first love yourself. That’s right love yourself today just as you are. Because loving you for you, will be your best cheer to moving forward to any changes you will make in your life.

Accepting the you today will help you move through applied changes without sabotage. Quick explanation on sabotage is easy, no over doing any action (burn out); no starvation diet (possible negative health changes). This list can go on. It is necessary to go through our improved changes by lifting our Greatness to new levels all with love and safety to ourselves.

It’s Okay Just Don’t Stop

Yep, all is okay. My new workout program, Liift MORE, is a challenge. Five days a week, but I always add an extra day because I prefer 6 days a week and I get to choose.

A quick break, I enjoy my streaming workout because I have so many choices, not just in lifting, but dance, Pilates, yoga, boxing, no impact, low impact, barre, spinning, live interactive workout and so much more. Just love it all BOD, BODI, Open Fit. Oh my. Okay I’m going back.

Back…I’ve challenged myself to increase my weights. Okay please note there are many trainers and each one is great. BUT each has a few different approach to working our muscles. I say our because I’m hoping you too are in a fitness workout, if not then let’s chat. Just fill out the contact form and we can chat. So with this trainer I feel strength building and as anyone wanting change I challenge myself. There are days in a few routines I have to drop weight and also sometimes I may increase.
It’s the drop weight that sometimes be challenging because I thought I could. However, it’s okay because I know with CONSISTENCY I will get there. I also know I must give my 💯 to get there and most of all…..

I must not stop. So to you whatever challenge you encounter give it your 💯, be consistent, it’s OKAY to adjust, just don’t stop.

It Will NEVER Happen

I recall when I wanted to make changes to my body. Now I’ve experienced “eating disorder” all of them. To unhealthy weight 99 lbs and I’m 5’7.5 to unhealthy overweight greater than 230.
I’m so glad of the recovery and I hesitated to these changes. Eating healthier and working out. I used every doggone excuse in working out. I can’t do that, oh no I will not do that, or is that safe. How about just do it. Sometimes stepping out of a comfort zone is not just for life style changes but fitness.

We must try, and change our mindset. So glad I did both.

So today and everyday thereafter, evaluate how you can challenge yourself to unveil a greater you. Yes I said GREATER, because you are already GREAT. Time to step up on that ladder to your Greater Greatness.

Where Is Your Glow

There is so much happening in this world today. We can always use a bit of sunshine in the manner of someone shedding a ray or two into someone else life.

That shed can be any way you want it. A donation to a favorite organization, a few extra dollars in a tip, a smile and a nod to a person with a frown, treating a friend, calling a friend, pay for someone else coffee, giving a coworker extra break. This list goes on.
No it’s not necessary you do any of these, but that inner glow, joy , energy that you’ve acquired after that workout should or can be shared in so many ways.
Okay, you got it not share your glow.

Where Do You Begin?

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

  1. 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
  2. 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’s Possible

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.

Click on the link to try a sample of LIIFT MORE

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