To Change You Must…..

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To change, on my fitness journey I’m always looking and listening.  Okay let me clarify I look for ways to improve my current journey what can I also include in my fitness and nutrition.  I’m not in any going to exclude my current workout.  I had to learn the not so easy way.
To change I must
A. Be committed
B. Want the change
C. Be willing to follow the leader which means the program trainer and nutrition
E. Ask questions when in doubt instead of just quitting
F. Being committed means to not just say it but show up and do it
G. Evaluate before saying it doesn’t work for me, evaluate if I did 100% of what was required
Theses are a few assessments I learned of me to make change and see change on my fitness journey, how about you?

Lets be 💯 together in our goals.

Fueling for a Workout

ENERGIZE

It is so important to know your body and how it responds under stress. Under stress I mean a workout.  Everyone does not respond the same.

There are different times and I have no idea what make a difference I will have what I call “my jump to it juice” powerful energy drink to get me started on my  workout.  My juice gives me that extra I need to push harder especially if it’s a weight lifting day included with an intense cardio workout.  Now there are days I have to have substance like food which is usually almond butter on multi grain toast with 1/4 banana sliced.  However unlike my juice which I am ready to go for it in 20-30 minutes, I must wait an hour. I know an hour is a lot of time too many but I will get so nauseous if I push it.  There are friends that can eat a nice healthy breakfast and 20- 30 minutes later they are fueled up and ready to give their workout 100 +. I can’t, Ive tried several times not for me.

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Now on the other side there are so many can go on a cup of strong coffee or just nothing. Again it is important to know what works for you  to begin your workout and to endure the workout. Yes now that you are in it, make certain you also are hydrated well during your workout.  Know your body because H20 maybe enough but you may need to add electrolytes, there are many choices or a few dashes of Himalayan salt.  Just stay tuned to the body and know what works and what doesn’t.

To weeks of getting your body fueled for awesome workouts.

Tweaking the Greatness Within

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If you didn’t know I’m here to tell you, YOU ARE GREAT.  Did you hear that or should I shout it again? Okay YOU ARE GREAT.

That is something I need to share because you are and it is good to hear it from someone else but okay to acknowledge it to yourself for you.  I once thought and was raised to believe you allow others to tell you you’re good, great you should not do this yourself.  This is such a a cow field and acres of yeah you know.  Waiting on someone else to admit your greatness may take a life time, maybe not that long but years.

How does greatness within relate to a workout well it does and I will explain.  There are so many people thinking working out will improve the person they are for the wrong reason.  Workouts will improve your physical appearance and your mindset about your appearance, improve confidence and make you feel like you own it (it is whatever your journey in life is).

NOW, did you know your physical appearance is already great whether you need to lose 5, 10, 40 or 100 pounds.  You just need to tweak it to get it to your desired healthy weight or size.  However know if you are working out the size change may come before the weight change.  The non-scale victory always show up first.

Tweak your workouts and nutrition will make a difference in your physique BUT I need to tell you THAT GREATNESS has always been there. Yes your mindset of positive, the confidence has been there you just had it locked in or only allowed it to flow slowly. SO yes tweaking is necessary.  Just as we tweak our wordings when writing, talking, our clothes, hairstyles, makeup, shave  don’t forget how GREAT you are.

To a new decade of GREATNESS.

Performance and Nutrition

Performance and nutrition has such a impact in fitness.  Now there are two ways to look at this maybe three.

1. Performance is great whether you are running, weight lifting, cycling just what ever workout you do already you are awesome. Me I do it all just so that I don’t get bored (which is easy) and to prevent my body from hitting or staying in a plateau.
It’s so easy to workout and burn calories, which is awesome however you want to burn calories correctly. Burn calories correct, yes make certain you are burning fat not muscles. How to prevent this, well with nutrition.

2. Nutrition with performance, well if you’re working out to get lean then from my experience not documented in any journal I can decrease caloric intake but Nottingham must be within reason and that is something a person really has to discover. Too low then you will fatigue quickly and drag instead of being energize from a workout and the same is if too many UNLESS. Unless you are bulking for muscle gain.
Hint- lifting weight doesn’t mean you’re bulking, females again you hear that. Weight lifting actually assist faster in burning fat, increasing your metabolism and developing lean muscles. Now if you’re lifting super heavy and increasing calories yep there is a bulk.
Another hint- increasing calories means food with nutritional value and several times a day not 3 meals but 5-7 and a snack again this applies also to develop a lean body.

 

3. Performance and Nutrition it is so necessary to keep it balanced. Know and keep a log on how your body is responding to the workouts with your nutrition. You can use an app, calorie counting or containers (which is my favorites because it is no counting calories). However another method I sometimes use is 2B Mindset which is neither of the stated.

Evaluate your performance, nutrition and how your body is responding and know your goals.
To a week of Greater performance, improved nutrition as your transformation begins.

Authenticity

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How is that for a topic “Authenticity”.  I read a lot of personal development books and a few are a repeat because I note the extra insight I receive about me that boost my @ss, I sometimes that is what I need.  But just reading isn’t always enough, at least for me.  I also listen to different podcasts.  This word “Authenticity” is popping up a lot and what I’m learning and see in a few people how not authentic they are.  Also make a note I’m only about 95% so I got work to do, that 5 percent is not as easy as saying 1.2.3.4.5.

Even in my workouts and I do share on social media I once boasted about how the workout was tough or challenging  and my weights used. I once did just that.  But being authentic to yourself, followers means really being you telling it like it is and not just following alone because so many are doing it, or believing it.  It means really being true to you, loving you and proud of you.  It’s okay if you are in the lower percentage on some things and I’m speaking of workouts  at this time.

I at one time did not share how the workout was a challenge and I had to drop my weight from two 30 lb dumbbells to two 20’s or 15, as well as the reason.  Of course I’d post the pic of the dumbbells but not share the whole story.  I no longer do that, even in something so small as workouts and weights being authentic means being honest with yourself and others to whom you share.

What? Why?, because it is good for some to know it is okay if you have to drop set your weights to complete a routine and the reason.

For me the reasons are various:
1. Not enough sleep- without adequate sleep 6 hours minimum my workouts are sucky and I’m not able to lift heavy I mean a 10 lb dumbbell feels like 20 or 25
2. If my form is off, not standing correctly or only able to lift 1/2 the height or thrusting I know I need to decrease the weight because I am straining not getting the full benefit. There is a difference between straining and challenging.
3. Weight is challenging but my form is off and I’m at high risk of injury
4. My mindset is not with the workout and I need to either stop and repeat the entire workout later, or push through with decreased workouts to get the most out of that particular day’s workout.
There are more but just a short list.
So I ask how AUTHENTIC are you with yourself in any aspect of your life ?
Let this week be one to evaluate your authenticity and if necessary as I’m doing make steps to change.

New Decade, New Year, New Resolutions or Beginning of New Lifestyle

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Happy New Year!!!!!. There are several things I now as well as you- 2020 begins a new decade, a new year and for many new resolutions.  It’s the resolutions I’d like to focus on.  Why?, well I once made resolutions and they were great, I followed through for a minute which means about a month for me then slacking and more slacking and then the resolution just vanished especially on my fitness journey.

What changed I did, instead of resolutions I opted for a change of lifestyle which is not or shall I say was not an easy transition.  I had to first commit to myself and rate did I really want to make changes, which ones I would commit to no matter what.  I wrote a letter to myself for me to look at every day which detailed my WHY and it was for only 30 days.  As I said it was not an easy transition for me on my fitness journey at first.  Noticing small changes in myself assisted me and I was able to extend for an additional 30 days and the journey begin.

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I’ve learned it was easy to make a life style change, evaluate, adjust versus a resolution or resolutions.  It was easy to toss a resolution first because I wasn’t committed and sometimes it or they were not realistic but a life style change with whys and adjustment for me was so much easier.  I’m thrilled I recognized what works for me.

How about you? Are you beginning a fitness journey and made resolutions for the journey? I ask are they realistic? Will you stay committed? I know you can but make it a lifestyle change begin with small changes and stay 100 percent to it and every 30 day evaluate and adjust and you too will recognize the difference in resolution and life style change.

Happy New Year, Happy New You

Determination and Commitment are Relatives – Close

Now what does that sound like and how can they be related well I’m going to share with you.

Learning the not so easy way being determined to achieve a goal or goals as I am in my fitness journey is just that….. A DETERMINATION. Writing my goals down adjusting when necessary as this past week due to a slap of upper respiratory infection. But being determined means a focus a commitment and more commitments.
You can be determined to achieve a goal as I once was before I committed. I would be determined to change my nutrition and workouts as they were not working for me. I WANTED change, I whispered it, I shouted it, I even shared it and I know so many laughed and to be honest once I realized my own default I too chuckled.

DETERMINED huh, really okay. But I was not committed. Committing to one day, one week or one month is not determination its a wishful dream. I had to blast myself and still do. If I’m determined to stay on my fitness journey I MUST be COMMITTED.

So now you see how close the two are and they are ever so close.
To ending this decade and beginning a new one with determination and commitment to your goals to OUR goals.
I’ll squat and raise the bar to both