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’m one to raise my arm no both arms when it comes to having a vision as to the why your actions are favorable to your goals.
However, what I’ve learned is our why must be adequate to our current lifestyle and as we accomplish one goal then move on and up.
What? It is good to have many goals. I certainly agree. BUT if we don’t step by step it is so easy to burn out and more so give up. Neither of the latter should be an option. Never allow a burn out decide the actions to your goals, just tweak the goal a bit and NEVER, NEVER give up.
Now lets applaud each other as we step towards those goals.
The mental health is important. October 10th was mental health day, a day set aside in observance of mental health. So how is your mental health?
Your mental health is of the utmost important for you to achieve all your goals. Your mindset can be affected by your past, and your current status. We go through life and sometimes peoples action can affect us. That’s to say regardless of our race, economic status we sometimes need a listener.
Don’t be afraid or embarrassed to seek help. Sometimes a good friend will do. Just make certain it’s not a spread the word friend. The friend has to be a confident. A Priest, a Pastor.
Now let’s debunk a psych therapist theory. Some think this approach is insane but NO. They are professionals to assist us to get to a stable state of mind. Developing clarity and understanding as to what is occurring in your life. It’s insane not to seek help when needed.
The fear of anyone knowing or that you’re alone. Never. You are NEVER alone. Do you fear going to the doctor when you have medical issue? No. So why not take care of your mental status.
No Everyone doesn’t need a therapist, a good support group may suffice only you will know. What ever your choice, make certain it is working for the betterment of you. Remember your mindset will assist you in moving on to your goals, improve relationships and your overall health. Strength in the mind, so be strong and let’s move on to that goal line.
I’d like to know, and to clarify I’m not speaking of posture. I’m speaking on your goals, in specific your health and fitness goals as well as the action applied.
Let’s talk, we are in October and where are you? Have you been 100 percent dedicated to those fitness and health goals are did you step away then returned or did you stop completely after a week or two in January?
Honestly I’ve had a few hiccups but jumped back in. That’s the key. Learning to deal with those hiccups and get back in motion. Change and adjustment to different fitness level, tweaking our nutrition, handling our daily life will not happen in one day, one week or one month. That change will ONLY happen with consistency. That change can be small and slow or big and fast; but with consistency for SURE it will happen.
One important thing to remember, you/me give to others frequently and neglect to extend it to ourselves. “PATIENCE”. Set the goals, believe in YOU, apply those necessary actions, be consistent (should you detour for a minute, don’t make it long, get back in it), applaud yourself with all gains (be it small or large) and know everyday YOU ARE A WINNER.
What the heck, it is really appalling in 2021 I have heard and read post from others confronting negativity and a few wanting to stop their fitness journey or training .
Why, because of negative comments. Really I want to speak to females first. Females should empower each other as those making positive changes in their life. We all have a journey whether it be fitness (as mine is, but I do have a few others yeah but mainly fitness), business, family or self past you are growing past. Our words should be so encouraging we see sunshine in each word. Now about the curvy.
Fitness comes in many sizes and shape. The good thing on this is that we being fit to their ability, Just to inform anyone that skinny does not make you fit, it makes you skinny. Fit means an individual is working out physically and that can be in any manner that supports an individual lifestyle. Weightlifting, boxing, dance workouts, yoga, Pilates, running, jogging (there is a difference), treadmills combination of workouts just whatever suits an individual.
Just in case you’re waiting for thethe answer, it is YES YES YES. Fit can be curvy. Fit can be small, curvy and strong. Strong in strength and mindset. So yeah to the curvy fit females, keep doing the thang.🙌🏾 🙌 👏🏾 👏🏻
That title doesn’t seem correct, just looks off. What the change in seasons affecting a workout, how?
I know it sounds so unreal, but it is real at least for me. First of all know that I go all in on my workouts even if I don’t really want to workout, yes I do have those days. However when I begin the workout I give it my all and then applaud myself for not allowing all that clutter noise in my head prevent me from an awesome workout. Guys I can’t tell you how my workouts are just AWESOME and not that we have BODi that is just extra fuel.
Off a bit here, BODi is interactive workout live. Yes if you’re sign in and up you get to be live on screen and the trainer can correct you on form if necessary or cheer you on if you’re killing the workout. Aww now I almost forgot we have a spin class imagine that. Okay just sharing the awesomeness of my stream workouts. If you’re interested hey fill out the contact and Ill share the details you want regret it or I can slide you a few sample workouts.
Now, back to the seasons in working out. With the cool weather I always have that extra energy to do longer workouts which usually mean 2 a day and I want to run. Trust me it’s the season because I do not feel this way in the heat of the South. I do sometimes push myself on the treadmill, again committed so I’ll do a few miles and that’s inside. But this cool weather I’m speaking of physical out doors running. Love it.
How about you? Are you favorable to different workouts in different seasons? I’d love to hear your story.
There are many benefits in working out and I’m only going to list a few before I list an important benefit that most people would benefit from if they just got up and did the smallest workout or even sitting and doing a workout.
It’s hard to believe that so many people think a workout has to be strenuous and sweaty followed by aches and discomfort. Okay if you’re just beginning a workout or increasing the weights, the distance or timing our bodies will give us a response indicating there is a change.
However there are so many seated exercises, stretches and long walks or short if you’re just beginning that are beneficial to anyone, With any exercise we will see change be it weight, inches, always energy and that positive mindset.
Now that forgotten benefit is “CIRCULATION”. So many forget or maybe they never knew or thought about it. Workouts will improve circulation and this will assist so many in their health. Again start out small then slowly increase those activities. If you know someone that needs to know this please share regardless of age and as long as there is movement in extremities and if not perhaps a love one can assist,
We, including me, have a tool kit with personal tools. The tools we apply daily to do our normal daily habits, but also for support.
Our support being a podcaster, a book of motivation that applies to our journey and those individuals that support us.
These individuals of support are honest, motivating, loving, positive and caring. All great traits to have for support. But how about that honesty? Honesty doesn’t mean to agree 100 per cent in my thoughts of action. Honesty to me means sharing a different perspective if you feel I maybe wavering off a bit. I waver and when a friend of support in a positive way show me to off the journey trail I’m going. Love it.
I listen, however the key word is being positive in an approach makes a difference. Also supporting me when I am so wrong and thinking that is bonding is so wrong. How so, well it means that individual is the wrong tool for my toolkit. However that’s harsh but maybe for another toolkit, somewhere ( may have to search for it).
It’s not always about my fitness journey and action but applicable to life. That toolkit can be positive heavy, negative heavy or a combo. You decide what’s in your toolkit.
How about that, “VALIDATION”. Sometimes we can get so involved in others that we seek their approval and forget about all the gains we’ve achieved.
This is in regard to a recent conversation with a friend. We were both sharing about our fitness journey and nutrition and she stopped. Hello, what happened? Having lost pounds that decrease her down 2 sizes, energy up by 100. She lost validation. Her lost, at least for me was to herself. She didn’t get validation from other friends, family and spouse that she’d lost weight. She actually felt they didn’t notice or anyone else and just stopped working out, nutrition slightly off nit much because she was a healthy eater .
Yes I had to remind her, how she felt, how she looked, why didn’t she praise herself for her accomplishments. Remind her about HER.
It is so important to LOVE you first. Validate you on any success toward your goals. This is about fitness, but applies to any goals in your life. If it is 1 inch or 1 pound you are making progress. Your progress is for You as is your goals. When you, me, we stand proud and validate ourselves our energy is different. Just keep the focus and action applied others will see it. But what happens if it take others a minute that’s okay.
Do you, me, we need others to validate our gains? No. We must love ourselves FIRST. Are you waiting for others to validate you? If so stop. Your goals and journey are life changing for you. Others once again will see it and again FIRST YOU.
It’s YOU for YOU. That doesn’t mean being rude, disrespectful. But you first will release an energy that validates a list greater than you will ever know and the joy will overwhelm you.
Today validate, all that you are, all that you’ve accomplished, and all that you’re moving forward to achieve.
I’m so enjoying my current workout which is a dance workout, and oh if you didn’t know I’m a BOD. person. Yes there is dancing too. I love the dance and for certain I love and miss the weight lifting.
Knowing your body and how it response to workouts is important, really it is. But before I explain ALWAYS know, you cannot out work, no matter how long you workout, how heavy you lift, bad nutrition intake.
Nutrition intake doesn’t mean a specific diet, it means nutrition intake that complements your lifestyle.
Now to my current dance and lift. I notice a difference in my body with both, inches and weight with cardio, strength and increased muscle tone with weights. However the similarities are I love the adrenaline flow from each and how I feel in body and mindset. For the month of September I’m committing to 3 days of combo workouts. Just to get that heavy lift in .
Oops it seems as if I love fitness, I do. What joy do you get from fitness? Have you found your fitness connection? It’s there if not then join me on BOD.
I’ve shared so many times how great it is to set goals, unlimit yourself, listen to podcasts, read mentor books. But there are a few things to note.
All mentors though recommended is not for you because no matter how great they are (and I believe 97% are great) they are not your relatable person. It’s necessary to be able to relate to get the full understanding and apply the learning. This applies to books and podcasts so pick your mentors with care.
It’s so easy to follow and get fatigue in applying all steps and live your daily responsibilities in life. First understand that the accomplishments didn’t happen overnight. I once didn’t take this into consideration and applied actions without knowing where I was going and doing WAY too much.
I was comparing and not understanding. It was fatiguing. I learned it’s good to listen and follow, but it’s great to be able to relate and apply what’s going to get you to your success level. When you find those relatable individuals you are no longer fatigue because you now know your direction. Before you compare and definitely before you fatigue be able to hold fast to being you and to be able to connect and relate .