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.

Balance Your Greatness

Hey there. Hey, hey, did you know you are Great!!!!

It is so easy to forget your greatness in your daily life. How? Because having a split lifestyle does that. What is a split? The split is being great in your personal life, your fitness journey, your professional life and being supported in your social life. We all travel or should be traveling on our OWN path and yet we may cross paths. How?

Well, though different we will have similarities. It’s up to us to respect each other’s Greatness in positive ways and be supportive. Things as simple as fitness journey, we may do the same workouts but our endurance and strength may differ and YES ….. YOU are still GREAT.

Because you have so many different components in your greatness it is easy to be overwhelmed and forget how much you have achieved because that end point hasn’t been reached. Interrupting now, DON’T STOP, what ever your actions are. Pivot if necessary but don’t stop.

Daily, weekly give yourself admiration of ALL your achievements. Achievements big or small is a positive motion to your higher greatness. As well when necessary it’s okay to give time to you for you. Why? Because you’re GREAT and the balance is knowing when it’s your time for mental continuation (professional if need) and you too deserve it.

Know when, know what is necessary and do it. Balance Your Greatness

Why Did You Say That

I’d like to know, why? It’s so easy to say it and I’m going to share it in a few.

When you compare

When you fail to believe

When you surround yourself with the negative ‘nayers’

When you listen to that negative noisy clutter in your head

Demolish, destroy it all. Transform yourself into an even greater you

Because Yes, you are good enough. The best of you is still yet to come

What’s Your PUSH Mode

Just asking, my push mode is, well I have two. One I sometimes am committed to working out, but feel a if I could just skip it, but without valet reason, so I push myself and 99% of the time I smile because I feel so proud of the self push.

Number two is during my workouts. I love my virtual workout library so amazing, great trainers (they motivate, inspire), many choices and yet sometimes I am challenged in my strength, my endurance and I want to just stop that particular workout. I do have options to modify but it was once so easy to stop and move on to another program until I’m once again am challenged but then……..

I learned that I have to change my mindset. If you want change, you gotta change and you have to shift gear. Shift to the gear that assist in powering through, believing in you and after as I do, award your sweaty, stronger self with a smile. That smile states you did it, you powered through a challenge me.

Beginning today find out when it’s time for you to shift the gear into Push Mode.

Nutrition Plan vs Diet

It’s not just you, we all have to discover what works in our fitness journey. Now it doesn’t matter if you’re in fitness for weight loss, muscle gains or just to feel good about you and all te positive gains achieved on your fitness journey. Yes, there are many.

However, what doesn’t change is your intake. Your intake is of most important, you cannot out work ill intake. Now let’s discuss that intake. Nutrition and diet are similar because you have to eat, That nutrition depends on the goals you’re aiming for; brief clarification our nutrition may not be the same. Body type, metabolism, frequency of workouts, health and type of workouts are components of nutrition.

Nutrition plans will be life giving, small adjustments in your current intake such as preparation, time of day certain foods should be eaten, how to enjoy celebrations without missing out on the good food. A life style you can live with and easily adjust to, but you gotta want to make these adjustments.

Now honestly speaking diets for many give speedy response and short term longevity. Why? because most diets remove foods, depending on the diet there are a lot of foods removed. Now the health benefits, how are you affected and just don’t have a craving. Diets can easily eliminate too many foods or increase the wrong type of foods. However it’s up to you to decide nutrition plan or a diet. They both work. The choice is yours.

Should you decide on nutrition plan, I have two in my fitness group with new additions monthly and the deserts are so next level. Interested just send me contact info. Until then decide nutrition or diet.

Debunking A Few Myth

We all have our interpretations of what we’re too today, what our parents and grandparents told us as well as what we want to hold on to.

Believing in YOU, so important and knowing your limits. These limits are temporary until you apply the necessary action to expand the GREATER YOU.

We’ve or at least I have been told after a certain age your body will not respond to workouts. True almost, it takes more because you must include more both nutrition and water more. Nutrition is always important but true once again we have to dial it in more. Honestly I am dialing that nutrition intake daily.

Yes daily, if you don’t know, a quick share I have a history of a HORRIBLE eating disorder. I’ve had them all, so my metabolism is not the greatest; yet improved by a milestone. Quick self reminder “if you want change, you got to be willing to apply that action”. I do have two nutrition program I follow on BODI. Why two, well…… haha I can be noncompliant sometimes. Also a nutrition program is not a diet, it assist in tweaking (tweaking is favorite word of mine), what you already eat. Preparation and what time of the day to consume certain days. If you want to know more on the program complete a contact form. Now moving on …

Applying the action has got to be applicable to YOU. Not to your bestie(although their positive support should be welcomed). Debunk the mimic of mocking your mentor or someone you follow. Stop because it’s their journey not yours. Apply what is for you and tweak what’s not and make it a gain for you.

Debunk working out after a specific age, uh no. If you want to, then do it. Working out has benefits in your health. Your level of workout is what supports you. Because I lift 50 lbs, don’t be discouraged if you can’t. Begin at your level none or 2 lbs is good. Use chairs. So what if others don’t believe in themselves. I need you to smile, nod and KEEP BELIEVING IN YOU .

You know I can share an introduction sample of a workout program just for beginners or a return to start because you’ve been away for a snap of time. Send a message or complete contact information, a sample and 2 week introduction, you’re going to love it

Debunk that which you already is holding you back from the greater you. Your speed, your positive mindset and away you go.

Let Go….

Let it go. What you ask?

Let go of PERFECTION & Let go of FEAR

How we fail ourselves and it is so easy because we strive for perfection instead of Progress. With progress you, I we are getting better.

Yes giving our 100 percent each time we apply action to our goals, be it fitness or personal. Be mindful that our 100 percent will not be the same daily.

Yes this is true, not being graded your 100 will vary because our energy, focus and daily routine changes our output. So being perfect will make you stop or slow down. So no, Progress will get you there.

The thought of Perfection will create FEAR easily, but…… the thought and knowing you’re PROGRESSING, we’re PROGRESSING brings on joy.

Let it go, because our focus is now PROGRESS

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

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