Author: nitrice

Fitness coach extending a hand to help others on a journey or ready to begin a journey to healthy fit life style. I have experienced weight gains and weight loss all unhealthy. My journey now is one of a healthy lifestlye.

Following The Concept of I Can

Is this a real concept, well as I ask myself on a daily basis are you sure?  Then I think only for a second and  recite out loud Yes and again Yes I can.

When I have a thought to challenge myself whether it is in my workout or in my  daily life. I vision a goal and think is this real? can I do it?  Of, course I can and through fails I had to include two other questions  in following the concept of “I can”

  1.  How bad do I really want it, not as a dream but really want it.  Knowing that I can is good, but knowing the meaning of the thought/dream and if I really want it.  I know I said this but again through error I have learned you must really want it.
  2. Now that I know I really want it, am I willing to commit to the time, possible temporary life change and sacrifices to achieve my ” I can”.

So important, following “I can”, the concept is real but I as you must look at these two components which are not limited to workout but daily goals and turning dreams, thoughts to reality.

To a powerful week of I can and much success….

 

A Workout Calendar- How It Helps …ME

My health journey includes nutrition, workouts, sleep, self-care and a few other factors to make the journey complete.

My workouts are essential part of my journey and it took me a minute or two to find our what really works and the decision I made.

I would go to the gym and workout. First I would warmup on a treadmill, eliptical, or whatever was available to get my cardio flowing waking up my endorphins. I would then go to again whatever weight machine was available and if I had to wait I walked about fiddling with a few machines I had no interest in because I did not know the benefits to me (my fault for not asking).

I am not sure if I shared with anyone I am a Beachbody lover with all the trainers and over 700 workouts. It took me a minute to get focused. I would work out like I wanted to not following any schedule and I never pushed my self and tell me, “why the heck I was angry when I saw very little results?”. It was not Beachbody’s trainers surely not and so many people was raving about their results including a few of my associates. I was pissed, yes I enjoyed working out at home, no wait but I needed to see some type of results an inch, a pound, just something.

Okay I thought let’s look at this again before you give up. I am so happy I did. Each trainer has a workout calendar, with specific workouts. The workouts will alert you to challenge yourself but not to break form because of the risk of injury, if unable to complete the challenge ( weight increase, do not modify or limit use od modifying) return to your comfort just don’t stay.

Following the calendar as well as making time on my calendar for my workouts has helped me stay focused, increased my cardio, weights beyond my once ever believe as moves I would never consider. I was able to eliminate limited time or no time by scheduling time on my calendar.

The Power of the calendar ……… Plan, schedule… to a great workout week and a healthier you.

High Energy Days Frighten Me

Working out has great benefits, but those days when my energy level is soaring and working out does not fatigue me I am at a lost.  On these days I complete so much, so why am I frightened?  It’s the bedtime seriously when this happens I may sleep only 2-3 hours not good. Adequate sleep is a necessary component in workouts, allowing the muscle to relax and your body to respond  to your workout- weight loss or and inches loss otherwise results can be disappointing.  I fear these days because my next workout will suffer, I do not like going through the motion of a workout  50 percent Nah not good.

I am not sure if anyone else experience this, if so share how you handle your high energy days.  To a healthier you.

Dehydration – During and Post Workout

There are days my workouts really dehydrate me and I drink a gallon of water and some days a few ounces less and other days more.  This as I mentioned in a previous blog when I am giving a 110 or 20 during a workout and the sweat is rolling (sorry ladies, I know a few still prefer perspire) from every office and pore in my body I note  later my lips and skin will dry out.

The sports drinks really do nothing for me, zip , well they quench my thirst.  I do enjoy HYDRATE a powder you mix with water.  This does my body great during workout and if I remember is great post workout.  Not only does HYDRATE assist with my dehydration it also assist with my leg and quad cramps.  I will admit I have sometimes mix my Hydrate with Pedilyte.

What is your choice of hydration? To a healthier you and great workouts.

Sore Achy Muscles- How Do I Resolve

Much as I love to workout someday, especially on the days I am giving my workout a 110 or 20 my muscles feel the workout later.  The lactic acid in the muscle build up and my muscles cramp, sore  and honestly it makes me want to just sit and not move, but that will not happen.
My remedy, I have several but a favorite which is an old-time use. The hot/warm water soak in epsom salt. I know for many this does not work and for as many it does. I raise my hand because for me it works.
Second remedy for is the foam roller, this feels like a deep tissue massage and the results are amazing and the relief is awesome.
Yoga is great now there are certain yoga exercises that stretch and tone and will give you a workout. I focus on just stretching muscles, relaxing and a little meditation assist with relieving the sore, achy muscles.
Getting a massage, deep tissue for me, and the right masseuse /masseur. I have experienced a few I wanted them to pay me for lying there because I felt nothing.
These are my methods of relief, what are yours? I am so open for suggestions.
To a week of workout fulfillment and a healthier you.

I Don’t Just Workout- I Also Like….

 I do enjoy working out as I  recall, working out has been part of my life for years.  Not consistent as it is now.  But there are other things I enjoy, one is I enjoy shopping, just sharing a habit I am slimming my collection and this is a portion of my perfume collection. Yes I have more, I love to smell good.88E37CC8-410A-4DD9-AE09-99FD4BC10667

SELF CARE ….It is Necessary

Working out is great, I love it.  But so is self care.  If you are challenging yourself with workouts be it weights, cardio, HIIT, running, swimming, boxing, martial art your body needs self care.  What is self care well, a few suggestions, a massage, a bubble bath, a soak in warm water with epsom salt, foam rolling, yoga meditation (not yoga workout).
Self care will carry you through when you feel the urge to give up one day of workout because of sore muscles.  So in all you do for the greatness of your body, don’t forget “self care”.

To a healthier you