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.

Compare – Stop – Believe

I am not certain how everyone else feels, but for me there are days I have to check myself. When I say check myself I mean my attitude on fitness journey.

You ever look at someone who is so fit, toned and muscles popping in the right place? As a female I think muscles are awesome as long as you do not look like the Hulk 24-7, but flexing, contest I just adore.  I am so guilty in comparing my journey and success of journey to others and look at someone else and do the EVIL thing.  I say it is evil because we are made up differenlty, our bodies, response to different workouts, food consumption, metabolism.  Instead of admiring of course I am one to always complement, but that EVIL which is

compare

Yes “Compare” is unfair to me to you.  Everyones’ struggle and success is different.  Instead of comparing I have learned and must remind myself to set goals and continue my journey.  Goal setting allows me to check myself and see my own success.  So I say let’s eliminate the “evil”

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Instead let’s love ourselves and whatever journey you are on stay focused because you are already a winner, achiever.

believe

To a winning week of GREATNESS.

Finding The Right Workout For ME

Finding my workouts for my fitness journey has taken me a minute, a long minute. I’d go to the gym, but it would not always fit into my work schedule, or mother schedule, daughter schedule.  Also there were days I’d go and just use what ever darn equipment I could and this was before my days of weight lifting.

I am not my any means knocking the gym, but a person as myself need guidance and a calendar to follow otherwise I am all over the place.  Do I get a good workout well……. and that is my answer.

Thanks to my finding Beachbody and ShaunT who was my first BB trainer I feel I am trainable and no longer just staggering about.  Did you know and maybe so, but I did not know they have workouts (over 700) yep, that you choose depending on your level of fitness that make you sweat and feel as if you’ve worked out for 2 hours.  Yes and yes, Yoga, Dance, Weights, Cardio, Weights and Cardio, and my favorite which I used at the beginning a what??? Yep they have that too a modifier until you can build up to a level for the “badassers”.  My name for the fittest of people .

My love for weights begin with beachbody, interested, give me a holla. But whatever workout you are doing make it the best because you are the best.

To a week of wokouts at your best.  Much love.

How I Handle Depleted Energy Before Workout……. Sometimes

There are days when my energy level  and mind-set are not synced.  My mind knows what workout I will be doing and my body’s energy on a scale of 1-10 is a 2 and we know at least I know that is a poor piss workout.

The “sometimes” has meaning.  If my energy level is low due to a long work day I will take a power nap. If, however after pondering about in the AM and it is an early AM workout my energy level is low I do one of the two both after I drink my “jump to it juice”. I run a, yes running gets my adrenalin going and after 3-4 miles I am pumped and ready to pump the iron.

My other energy riser is my treadmill.  Now usually on the treadmill I begin with a speed of 3.4 and increase every 2-3 minutes until I reach a speed of 7 and stay there for about 2 miles.  On those low energy days, early AM workout I am on  a tight schedule so I begin at a speed of 5 and stay there for only 1 mile. My adrenalin is on and my workout is great.

This works for me, will it work for everyone maybe so, maybe no but if you can on a low energy day get some fast cardio in, get the adrenalin moving you will be surprise what you accomplish afterward.

To a week of adrenalin, energy fit people, much love.

My Cravings and Wokouts

Working out has its benefits, but to see the greater outcome,  you must have adequate  adequate nutrition.

I have weakness at times and oh my can be challenging so it was necessary for me to implement measures so I could stop sabotaging my workouts.  Do I indulge sometimes yes, am I 100% dedicated to eating healthy everyday. REALLY, heck no.

I have tried several whey proteins and bars to help me not only with protein intake but with cravings.  First I like flavor and taste, no aftertaste or chalky taste.  I like a protein powder that I can add almond milk, or water and again taste good, keep me full and decrease my cravings.  Decreasing my cravings for me is that I seldom have them or if I do my portion size is small and not  daily or weekly I am craving unhealthy foods.  I am now at 80/20, pushing more to 85/15, many weeks 100% healthy eating.

My go to are:beachbarsnutrition_related_125x125

I can honestly say the taste are so good and Shakeology with the  variety of flavors has diminished by cravings for so many food.  Is it as meal, no but for a short time it can substitute for a meal until you get your meal prepared or keep you from going to the tempting fast food restaurants and over eating.  The beachbars oh my, my, my  too tasty is my explanation and will satisfy hunger.

Just sharing how I handle my cravings, everyone has their go to and these or mine. To a healthy week and always great workout week.

Nutrition-Diet or Both or Life Change

Is it a diet or is it nutritional intake awareness? Is this a life style change?

Yes and yes  but there is a difference. A diet is temporary, looking for body change for a specific event.  You do look at your nutritional intake, omit meals (not healthy), avoid carbohydrates (there are good and bad), exercise beyond your normal.  Again yes, the outcome is fabulous, females looking beautiful, shapely, firm men just as handsome all types of  muscles present.  But….what happens when the event or season is over? Yeah I thought so back to normal and those carbs taste even better you do what? um hmm over indulge.

How about a “Life Change”? No this does not mean a lot of money.  I am saying this because prior to my journey and years of unhealthy eating I needed a life style change.  No more binging, purging and all those unhealthy habits.  I am talking about eating healthy daily, for a consistent, loving your self and your body change.

Does a life change mean no more carbs ever? Of course not.  Does it mean you must return to everyday for the rest of your life working out like you are insane, hell no. It does mean eating in moderation, carbs,(mostly healthy) but really some times we need that slice of cake, pie  (not the entire or half ).  As well as sometimes one roll is not enough but let’s not eat the whole package and not everyday do we need it.

Workouts are the same find a gym, a program as my favorite a “beachbody”

https://share.coach.teambeachbody.com/?lang=en-US&postId=746088&coachId=1262129

I love that I am able to workout on my time following a schedule to workout muscles, tone, stretch without waiting and on a fatigue day I can use the moderator.

To everyone reading this blog or just past and share let’s make it a “Life Change” not just a temporary “diet”  change. To a week or day of decision to get it right. Much love.

Workout and Goal Setting

GOAL SETTING

How often do you work out? How much time are you spending on your workouts? Are you really applying yourself? Do you like your results? Have you set a goal?

I asked these questions because goal setting is very important. When I began my workout journey my goal was To Be just healthy. I am now able to share that I had many years of anorexia, bulimia and laxative abuse. My goal was to overcome this. I was actually able to hide this for many years from so many family and friends but not from myself.

Had a goal, and I still have a goal. To be healthy and nutritional fit. I have learned to stay focused thanks to groups and motivational reading. I have learned that the scale is a measure and device neither friend nor foe. Setting up goal to be healthy and fit for me is the weekly challenge that shows progress and occasionally a decline.

But I look at my goal in apply everything that I can to reach it. Having a goal in any aspect of your life without applying the necessity to achieve it is only a dream. Yes I do dream also I wanted to be a reality.

So this week I have stepped up a goal to focus on my nutrition, portion control and committed to my workouts-otherwise I’m not going to make my goal.

Let this day be a beginning for your goals, no more dreaming, you got this you are an achiever, now reach them  goals.

Developmental and Motivational Reading Does it Help

book

Have you tried it? I mean really reading developmental and motivational books. I have read so many developmental as well as motivational books by some of the greatest gurus  in every industry. And as I have gotten older and wiser I realized I failed them. The reason is any type of developmental or motivational book will never help you, if you do not apply what you are reading.

I know everyone don’t need this and it does depend on  your life, where you are, your goals.  I use it for several reasons  personality due to my low self-esteem and also on my weight loss and health journey, my work place and business.   I’m not certain of other people I know MY grow requires assistance, guidance and have learned to raise my hand when I need HELP.  HELP decreases or eases the struggle just as my reading of so many others blogs haves assisted me in many ways and “Thank You” if you are one of several I follow.

The need to be strong I have it. The need and desire to continue on I have it. What I do lack at times is the motivation I need to help me unwind, unleash, push up the ladder, to get over fears.

If you are lacking in any area of your life family, friends, relationships, workouts, job-related issues, this list can go on, but I am stopping, sure you get it; I suggest find a book of  motivation, one that you can relate to and trust me it will give you a different persona of yourself and will help you  be the greater person that you know you are, as I am finding a greater me.

This week  I am reading an awesome book. “Get Over Your Damn Self ” by Romi Neustadt.  I just completed chapter 3, but I have applied some of my learnings from previous chapters and I see personal growth.

To a week of a GREATER YOU. Continue reading “Developmental and Motivational Reading Does it Help”