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 know we’re told talking to yourself is somewhat of an insane practice and forbid if you answer with a resolution. Okay honestly have you ever talked to yourself? I’ll answer for me with both hands 🙌 raised. GUILTY. For me it’s a check and balance system. Okay another raise for the honesty when I self talk first I am not always aware it’s verbal. Really it’s a thought or thoughts I’m processing and it just comes out. So what. Now about that self talk.
I once was unable to do two workout routines and kept modifying. What were they pushups and knee tuck jumps. I’d hear push-up and down on my knees I went. Knee push ups were good and easy especially my range of motion was so similar to a high plank. Knee tuck jumps I’d just step it out with high knee raise. Okay, I’m not knocking modification because the benefits are there and for many it’s a safety approach to prevent injury. I knew when I wanted to attempt each and it was a change in my mindset. How well instead of saying I couldn’t do either (that self talk) I changed my words. Haha yep I begin telling my self after each attempt l just hadn’t mastered the move yet. Yes it worked for me, however I still need to get a little lower on those push up and I have mastered knee tuck jumps. Next it’s those tricep push-ups off the knees.
How about you, what talk should you have with yourself? Go ahead I will never label you because I know you’re resolving and evolving. Self talk to your hidden greatness.
I am guilty, I admit it I really over indulged and that was a few days ago. It has taken me a few days to get that me feeling back. I’m usually for tossing out, leaving behind food or just don’t eat the foods I know will drain my energy. Knowing my body I am so aware what foods and how much of it will put a strain on my energy and that’s not just for workouts. My thoughts are a bit sluggish and I’m just, well, “lazy”. Lazy isn’t all I feel bloated and I will have a lot of flatulence.
What I’ve learned is not to punish myself too much. I increase my water intake more than normal. I’m good for 64 to 80 ounces on most days so yes I increase that. I resume my normal nutrition. What I don’t do which works but that balance in life is still off, is starve myself for several days. Without any nutrition I’m still in that zombie mode, lazy, slow at responding, tired, sleepy and that list can be extended but I’ll stop here. Punishing yourself for over indulgence can and will be hard on the body and mind. Just resume your normal.
With that said if you’re indulging every day then there is a problem. Easy way to resolve it is find out your why, then tackle it like a touchdown, home run, 3 point basket goal.
No punishment, because sometimes we just have to enjoy a bit of comfort food. Let’s agree no extended indulgence (unless it’s vacation should you take one) and that should be moderate indulgence.
Today I had that experience, you know the one when the body and mind just will not sync. My body was feeling it, the endorphins were rising as I’d already scheduled my workout time . Of course I still do home workouts and YES, ABSOLUTELY I’m still streaming on beach body demand. I do have that flexibility to workout whenever but I cannot forget my life. With responsibilities and so much more, it works best for me to schedule my workouts especially when me and my squad are doing it together. BUT today my body was ready and my mind just wasn’t. I kept second guessing the workout one because I was working out solo and another I was just being you got lazy. I pushed myself to begin after I sat my stage (weight set up) and since I was doing a leg day with weights I decided heavy, 15,25,35 lbs would be good. Here again I started thinking maybe not go lighter. Lighter and not challenge myself, heck no. I prefer to challenge heavy then decide if I need to increase or do a drop set. Safety and form with weights are so important. After the warm up I was so ready and am I glad I followed through. Sometimes it’s necessary to push ourselves and then smile 😊 afterwards. Yes you can be proud of you 👏 you don’t have to wait on someone else recognition. I’m proud of my leg day although I probably should have increased the last set on those lunges to 40 lbs. maybe next time.
We’re halfway the first month of 2021, how are those resolutions, goals, intentions coming along? I’m going to share on my intentions at least one and that is my boxing. My intent is to box twice a week, thus far I’m at one time a week. Will I just accept that once a week is probably my limit? Uh no, because the time is there I need to get better on my timeline. The thing is if I can find time for that which has no value and definitely will not be an assess to me then surely there 30 maybe 40 minutes of boxing in addition to my regular workouts. I know and love the benefits of boxing for me. With this said “how about you?”
Are you still focused on your goals, resolutions or intentions? You can choose whatever word satisfies you. But really are you? Because many people are throwing up their hands ready to just stop and do what? Yep restart not next month but January 1 2022.🤔. That’s how long? Please stop it. Don’t stop, how can you accomplish what you want, what you know you deserve if you keep restarting. 🛑
It’s time to look and just tweak it and keep moving toward the greatness in your life that’s waiting for your change. Oh yeah it doesn’t have to be just about your fitness journey, it can be about whatever journey you are on . So PLEASE DON’T stop.
What toolbox you ask? Your daily toolbox. Oh did you think I was speaking on one with screwdrivers, saw replacements, nuts and bolts? Well no and yes because there are nuts and bolts in your daily toolbox.
The box I’m speaking of is the one that gets you motivated, get you in and keep you in that mindset of being the champion you are and pedaling towards those goals. Keep in mind that pedal can be fast or slow and sometimes very slow but you keep moving. That continuous momentum is so necessary, but what’s in your toolbox 🧰? Now the contents can change . I’ll share mine
I listen to podcasts which are chosen by the content that’s applicable for me and my goals. Quick pause every podcast is not for you, choose wisely as not to burn wasteful minutes. I read books of encouragement. Encouraged reading is different because it encourages me to continue and see through what I call ‘life fog”. Motivational reads are a combination of motivation and encouragement, now that’s my perception and I’m allowed you may see it different. Respect mine as I will yours. My workouts help me release, think and feel just great. I release unnecessary worry there are things I can change or contribute to the change (always positive), then there are things are what they are are and it’s not for me but someone else to change. I think and resolve while working out it just happens and the feeling well that’s from the endorphins. I journal, I have a daily calendar to include what I expect from myself outside of my medical professional. My toolbox is heavy some days and there are days I remove a few of life nuts and bolts the weight is lighter. What’s your load in your toolbox?
Yes I am. I have listened to concerns in the first week of 2021 about individuals starting to implement change to look or similar appearance of someone else. Now I know we all sometimes look at another and silently or loudly if you know them complement them on a look. BUT I NEED you guys to listen to me…………….
We all have similarities but we are all different. No you cannot look like that person if you’re not changing habits, thoughts and many times the people who you accompany yourself with that have total contradictory views on your goals, in other words negative. What takes someone 2 months to change may take you a week or six months are you willing to stick with your program or goal until then. Perhaps their metabolism is different or their life style, the stress, the routine so many variables. So PLEASE PLEASE PLEASE stop it.
You are who you are. Be realistic know your weakness and strengths in working toward your “committed change”. Uh huh you have to be committed and know YOU. The change in my workouts are all on my strengths and weakness I gravitate to my strengths first because they are so easy to increase the momentum for change. I adjust my weakness slowly so they can become my strengths (we need a cross over). I have learned and if you are different, halleluiah, if I move to rapidly in changing my weakness I slow down and it happens. Yes, those weakness will remain my weakness until I do that gradual change. Okay gradual may not be for you but know how fast you can go and again stay committed.
Just as I want to make change in my fitness journey, lifestyle with ongoing noticeable, positive change well I’d like you too as well. And if it’s not the fitness journey whatever journey you are making a change in I’m cheering you on. GOOOOOOOO
I just couldn’t complete the title for once I took a deep breathe because I once fell in the trap. You know what it is those words okay I’ll say it ” New Years Resolution (s)”. If you have made any and most people have and a lot of it relates to the fitness journey maybe I’m assuming because I once made those resolutions and my fitness journey. Not to change or discourage anyone but I am going to make a few suggestions.
Cancel the resolutions because you started so many times and gave up a few weeks any for some they’ve already given up and we’re still in the first week of the new year.
Evaluate your resolutions as to how realistic they are. Yes they are realistic but how realistic are they to you sticking to them.
Slow the change, yes just slow down. A long list of change is a set up. I now will refer to my favorite work “tweak it”. Tweak what you’re doing. For instance if you are not working out and it’s just not you YET, how about one – two days a week for 10 minutes and stay focus on that for a month (trust me once your body begins to respond you will increase the time and days)
Your nutrition don’t start eliminating 100 things from your nutrition, seriously you trying to starve yourself ? Gradually eliminate things you are so addicted to. There are so many non benefitable foods consumed it doesn’t matter whether we eat them or not so those are the easy ones to just toss out and skip by in the grocery store or if you’ll like me order it online. During this elimination process again pace yourself and substitute the change with another food of greater nutrition value and better for you. Introduce and eliminate every two weeks. This is one time the slow place will win the race.
Just LOVE YOU and you’re halfway to the finish line of committing to a greater you and THOSE GOALS are ACHIEVABLE
It’s 2021 and man everyone is opening their arms of welcome, how about you? Now 2020 gave us a lot of challenges and the changes we made WOW, a lot of changes. Although I too had adjustments and a few loses, but honestly was everyday a lost. Okay I’m not deleting my losses but I’m cherishing some of my change. How so I’ve learned much about myself, family, a few friends. I’ve learned I’m stronger in areas of my life I thought I could not conquer. My love for myself, family and friends has grown a new respect for all and most of all my Blessings and relationship with God. I’m welcoming 2021 with this motto “BEAT THE FAIL”
I now know I’m stronger (not physical strength), but so many areas in my life I need to cancel out 🚫 any doubts interfering with my intentions. So I ask of you are you too “beating the fail”?
Really they are, you know my workouts. I feel as if I’m ready to go high intensity but I get a reminder. The calf gets to pulling and then the knee. Now let me explain, it was a calf injury; one I hope to never, ever experience again. The injury had at first no pressure on my foot so with the knee slightly bent with crutches then the knee roller. Oh my the change. Later I used toe touch, then the ball of my foot which again the knee slightly bent. Now that I’m able to walk still short distance but now getting my knee to not feel the discomfort in normal position and having RA doesn’t really help.
Okay my workouts I am so ready for high intensity but I have to modify. There’s nothing wrong with modifying but I feel blah and on a few routines in following my trainers which of course are streamed, Yes still a beach body fan, Beachbodyondemand, I am doing normal workout and then the pull. Yeah back to modification. I’m just like a teeter totter, up down and I have to motivate myself not to stop. It’s change and I am not adjusting very well, BUT to myself and for you it’s so important to listen to our body. It’s never a good thing to push through an injury but man sometimes the healing process is so long or appears to be.
So to patience and modification I’m saluting all those recovering from an injury and ready to resume their workouts.