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 am, I must because if I want to progress toward my goals I need to dial a new number.
It’s important so important to know when it’s time to make that change. For me that change is when I see complacency and that’s what I am seeing in my nutrition. With that said I’m dialing a new number, I am increasing my commitment in the nutrition area of my fitness journey.
Now that does not mean I will not eat desserts, or snacks or 100% healthy food everyday. REALLY, heck no it means I need to be more aware of my portions because I can sometimes over do it. I need to when possible keep the hydration on point and most of all I need to believe in me. Yep believe I can do what is necessary to see a continuous progress in my journey.
I think you may have forgotten as I shared recently while conversing with with a friend. We were just chatting about self care and what we do. The list, well her list was long mine was short. Facials (cleanse, massage, mask, hot oil, lotion), body massage, foot massage, my nails(I do myself) and the warm bubble bath just thinking about it. Now her list was on and on so I silently assumed she just sat a whole week aside or maybe two.
I threw in an important one “workouts”. I heard air flowing for a minute without sound, What? Yes working out for me is more than the physical input. It helps with my energy and mindset. I enjoy the sweat and the adrenaline flow puts me in a stronger, positive mode and really helps me through the day in so many ways. I also explained this to her and she didn’t agree. I accepted that, sometimes we just have to agree to disagree and not change our mind. I stand strong, yep my workouts are a part of my self care the effects are so awarding.
Yes, I am and oh, that’s not a matrimony knot but I probably should think about that approach. I am tying the knot to my commitments to my workouts and nutrition. I have slightly fallen off. Now look I’m still working out but not as long or should I say as much as I usually do. I’m doing only one workout, occasionally I will do two but greater on one. I can feel the difference in my body and I’ve got to tie that knot of commitment.
The saying is 21 days and you’re committed and that works for a lot of people because so many scream it. For me, I just need to write it down on a calendar, place it so I may see it daily and I’m good once the motion is going for one week I’m committed.
Really, of course now if I don’t enjoy the feeling then yes its possible there maybe a change and that is why I believe you must enjoy and believe in what you do. I do enjoy working out so the joy is already there it’s allowing other things in life interfere with my workout and I am committing to “no more”.
Life happens and I need to keep my focus on my fitness journey. As for you do you need to tie the knot again? Is there or has there been an interference in your commitment?, If so join me let’s tie the knot again. To Greatness in RENEWING OUR COMMITMENT.
I know what the heck does a “sugar fix” have to do with working out well a lot but don’t judge me just YET.
A coworker shared with me she had to stay focused on her diet because she was going to impress her fiancé’s sister this time. My response “oh you’re doing a sugar fix”. She squinted her eyes and said no that’s not what I’m doing. I in turn squinted back and said yes you are.
See you know how sometimes we have that sweet tooth a craving and maybe it’s not that but whatever the craving is it makes you temporarily feel good. I call it a sugar fix because that is what my unusual cravings are normally. The fix is appeasing others with diet to be accepted by friends, a boyfriend or girl friend, associating with individuals you don’t really care about, shopping at stores you can’t afford or just don’t like to appease others. Okay I do dabble in designer clothes more so in their shoes, purses and oh my cologne. My dabble is because I like the designers but don’t judge I will shop at a boutique but now I’m limited and mostly online, no that’s a lie I’m not really doing any personal shopping now.
Okay back to the fix, it’s a sugar fix because you have or are doing something to satisfy others and have forgotten about YOU. It’s about YOU and your relationship with YOU. Yes you have to feel good about yourself daily do what you want for YOU. I cannot stress this enough because you will be more dedicated to the process, the change of the inner you will definitely brighten the outer you. Your change has to be about who? What? Yes YOU. Did I discuss this with her I did. If you want this change make it about you enjoy the journey. If you’re doing it for someone else you may smile for a minute but again what about YOU?
Stay with your change for you. So important to be happy with whatever journey you’re on. For me it’s my fitness and nutrition journey, to feel good about me.
That’s my current workout it’s over in 20 minutes, I’m sweaty and not just a drip or two. I’m soaked. My equipment is a step and before you laugh or raise your brow it is not just a step workout, definitely not one from years ago.
I am a bit puzzle but I am in Phase two of this three phase workout. Each phase is 2 weeks and there are 3- one minute transformer in each, the goal each week is to not just give your 100 but to beat your number from the previous week. It’s a challenge but it’s over in 20 minutes and I’m trying to figure out how a 20 minute workout make you feel as if you’ve worked out for an hour. Where am I now? Phase 2 week 4 and my numbers are up this week even when I had to modify.
All I can say after each workout is “oh my, I did it”.
That sounds so conflicting stop and start, but yes Please.
I say this for the females that don’t support each other on a fitness journey. I’ve recently read negative post on an individual I follow and I was blown away. Have I ever received negative posts for certain and I either respond positively (which is not always easy) or say nothing. This individual is sharing her journey and making changes and all so many can see is her current flaws and focus on that. REALLY, it’s about her, me and all the females on a fitness journey. It’s not easy but I will ask this – What Are You Doing? Is Your Life So Perfect? Do You Want or See ANY Change For Your Growth? What Journey DO You Need to Start (its okay that you’ve bashed someone else because me an so many others will be there to support you) WHY, because we love to empower those moving on in a positive direction making positive changes.
Today, if you are one that is bashing just STOP and START empowering. I’m done. To weeks of FEMALES EMPOWERING EACH OTHER.
That’s right, I need you to stop that insanity. I hear this a lot and I wonder, when will so many stop focusing on what the condition of health was in yester years. Truth people didn’t live as long, didn’t have the medical knowledge as of today, and just thought it was normal to stop doing certain activities after a certain age.
WE have evolved in the fitness arena so just stop saying if you were younger because you are not but you can still do it. Yes but only if you want to.
It’s NOT Your AGE, it’s you. All you, no one else but you of course your age too, but your age isn’t stopping you from being active it’s you. SO now I need you to rephrase that excuse. How about, “It’s not my age because I’m making changes in my fitness life, slow but change , I will no longer use my age as an excuse. I know there are so many workouts I can do and only a few I’m not able to and some I will be able to at a later date. It’s NOT MY AGE”
I’m getting this question from co-workers, friends well no need to give a list because it is the question of concern. Where Do I Start.
There is no correct or incorrect way to begin a fitness program. If you know of no health issues or feel safe to be examine by your PCP do so, however that may be difficult with the current COVID situation if so settle for telehealth (virtual MD visit). Hopefully this will erase your concerns or erase the “excuse”. If you need to see the MD for an excuse knowing you are healthy then yeah, you’re not ready to begin any fitness journey. You must want to change before making the change.
Where do you start if all is well, ask yourself
A. What is my current fitness level. You already know if you’re active or not.
Am I ready to go harder or stay at the same pace. Newbies don’t over do it because you will either push through the muscle soreness or quit.
B. What am I looking for muscle strengthen, muscle building, cardio, barre, dance, boxing or all of it. You have to know what you want and you will progress to all of it but first know what you feel comfortable with. Remember whatever is your choice you can always modify.
C. Are you a gym person (now that most are re-opened), or all you a streaming person as I am. There are many streaming workouts but the one I use is too awesome. There are multiple trainers and a calendar to follow with each program. I’m uncertain what other streaming work outs have to offer. But if you are looking for a team, a calendar workout with a multitude of choices leave me a comment and let’s chat.
D. Make a decision and just start, jump in you will be welcomed wherever you begin.
E. Don’t forget you may have to adjust the nutrition, again don’t start making drastic changes.
We are all different in many ways and people’s body react differently. I have received frowns and an um when I say, the weight is not changing but the inches are decreasing. I’ve been asked how is that so? Well to be honest I don’t know but I do know I’m not the only one that experience the weight / inches mystery on their fitness journey.
People, people, people we are all different in so many ways. Just know some people lose weight and the inches slowly peel off, some lose weight and inches, some like me a little weight, a lot of inches then they both slow down. The good news is it will all come together. How I again don’t know. However I will say for certain if you keep moving forward, putting in the workouts, and have good nutrition intake the results will come. Most of all stop 🛑 comparing. We all (those of us on a fitness journey) have similarities and difference BUT we need to embrace our individual uniqueness as we all cross the finish line of achievement- OUR GOALS.