Author: nitrice

I am sharing my Fitness journey with others. I have experienced weight gains and weight loss both unhealthy and healthy. My journey now is one of a healthy lifestlye with fitness and nutrition.

Overworking The Muscles…is it possible?

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Why yes it it.  I know when my workouts are super successful when I am all sweaty, muscles fatigued and I have to sit for a few minutes before contemplating my movements.  This is awesome, BUT there is a BUT with an intense workout it is necessary  to do several things.

1. HYDRATE –hydration is good for the body and muscles and should be done during and post workout.  The choices are enormous and the choice is yours.  For me it “Hydrate”  that’s the name a supplement that supplies my body the essentials naturally and without added sugars.  Water just water is good it is also good to add Himalayan salt to the water.  These are my three choices but there are other products I just don’t use them.

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2. REPLENISH – replenish the muscles with proteins post workout, again there are many what I love most is “Shakeology” , whey or vegan.  My choice is vegan .  If the muscles are worked hard, they need to be refueled. Can’t operate on empty or low fuel to an outstanding level.  You do know you are outstanding, if not well you’ve been informed so refuel post workouts.  Refueling doesn’t necessary have to be a protein shake any protein is good.  A shake is my choice.

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3.  STRETCHING- It’s just easy to complete a workout and move one but stretching post any workout is so important especially with weight lifting. You lengthen the muscles out and get to enjoy the stretch, decrease the chances of increased muscle spasms, you are also cooling both the muscles and the  body down as well as your breathing slowly returns to normal.

Overworking the muscles just  doesn’t mean giving 100 % but you are giving 150 and more but it is necessary to reward the body as I’ve  learned, so it will be prepared for tomorrow’s workout.

To all the over achievers on their workout journey, keep doing you- you are so amazing.

Monday’s Workout ALMOST Failed

Fail-Stamp

 

It really did. I had personal things going on and I ALLOWED it to take my strength for a minute.  But first I need to rewind from the beginning, usually after I do my my feline and canine chores in the AM I workout. Monday I decided to take care of a continuous pending issue which is personal and a different response from several people.  I was about to explode and took a deep breathe, muttered a few quick prayers for strength and guidance.  Did it get resolved, NOPE, but I will follow up in a few days.

With this, my energy was drained and I should have taken a few minutes to regroup but I did my set up, weights, workout mat and tuned into DAY 29 of my 100 days of workout.  To begin I was not focused and almost stopped because my heart just was not in it. I paused my workout, took a deep breathe and did a mental conversation with myself.  Allowing my strength, focus and energy to be taken away was a NO NO.  Life is not always perfect but its how you handle it that matters.  Staying focus and not losing sight of my goals is important because I know from experience if I do so without what I consider “ just cause” I’ll keep it up for a minute.  That minute is not 60 seconds it could be days or weeks.

I prayed again, regrouped and gave my workout 100% of me.  I must say I was proud. By the way I know that everyone is not a playful person I respect that, just respect that I am also I pray daily not only  when situations arise; sometimes and some days I have to pray more.

To everyone I say, “stay focused on your goals be it a workout, life change, or empowering yourself for your greatness” Don’t allow situations to steal your focus, it’s life.  Re-evaluate the situation, realign your focus and keep it moving, YOUR GOAL AWAITS

The First Step To Achievement

Do you want to achieve your goal? I once asked myself this. Why, because seeing my goal in a physical change after identifying I had an eating disorder, bouncing up in weight dwindling down to an unhealthy weight.

I knew what I wanted to achieve but also I verbalized my goals to the wrong people. I learned, people will listen  to your goals and will destroy it at the same time, IF YOU ARE NOT STRONG- THEY WILL DESTROY YOUR GOALS. I also learned my goals was just that MY GOALS.   I know I’m not the only one to encounter “the goal snatcher” , “the negative destroyer”.  Slowly I eliminated them and I still have a few that linger and I will never get rid of  BUT I limited my time with them.

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THE FIRST STEP TO ACHIEVEMENT IS “TO BELIEVE” . YES, you must believe as I have learned.  Believe in myself, and my goals.  To believe you must take action, because goals are not reached by doing nothing. Goals are not always but I know and recommend associate with positive people, baby steps will turn into long strides, read apply motivational and personal development books- IT IS NOT A WASTE OF TIME.

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To weeks of achievement- WE GOT THIS

My Monday Workout “Upbeat Strength”

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This workout is one of many of this amazing program I’m currently doing. “Morning Meltdown 100”, which means 100 workouts.  Upbeat strength required light, medium weights so I decided on 10’s and 20’s.  Okay this workout is slow, then fast , and there are combined workout and normally 20’s combined (40) is medium weight but we are working out to music and the beat gets you moving but it is not the same.  These 20’s felt like 50 lbs and I had to switch out.

There are so many trainers and as I’ve said in previous blogs, they are all good  you just have to find the one that works best for you.  I’m also learning you must also have patience and believe in the trainer.  Morning Meltdown is a different approach to the usual lifting and cardio even with lighter weights you work up a sweat and muscles are worked, I’m huffing and puffing and no I can’t blow anything down because I’m just trying to make to the end.

So Upbeat strength gave me the notion of being strong mentally and physically because I had to dig deep and not stop.  I encourage myself just one more rep then two and then that set is over. Strength in weights and mind, we are able to accomplish a little more in workouts and in life if we are Patient, Believe, and KNOW –WE CAN ACHIEVE.

To a week of upbeating your workout and your life.

Being Strong- The Meaning

 

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I am constantly telling myself to be strong doing my workouts. This does not always mean increase my weights.  There times it means to stay focus in the workout and do one maybe two more reps, do not give in and I have this.  Sometimes I get in a funk and decide okay three reps is enough or I’m not good at this routine.  I then stop briefly to refocus my thought and tell my self I am strong and push through without injury.  Honestly its not that easy it takes focus and training the mindset.  I have to focus on my goals and decide if I want to waste time on working out at a level of 2/10 instead of 10/10.  Of course that 2 will eventually get me closer to my goal and it is better than doing no workout, but if its not my best then I’m wasting time. Not sure about you but knowingly wasting time is a no no.

Being strong also is what I tell myself when conversing with someone or several people and it is going south, like really negative and I’m unable to immediately remove myself and my inner self is bubbling to say “shut the F up the facts are wrong and just listen to yourself and so much more”  But I have to be strong until I can peacefully remove myself, which sometimes seems an eternity even if it is only five minutes.

Being strong again for me means “stay focus” and “be patient”.  For both of these focus and patience require strength.  Why because sometimes a focus regardless of the level of commitment, the end goal is unseen as well as being patience some times it appears as if the outcome is so far off.  I tell myself to be strong.

Sure seems like I talk to myself a lot, Uh huh I do.  I speak loud and silently to negate that thought changing my mindset, goals and attempting to weaken me.

To you, you’re not alone.  Let’s  BE STRONG in our goals in workouts, work place be it with an employer or if you are an entrepreneur and  all other life challenges.

Follow Your Strength

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Follow your strength is a nice and polite way of saying don’t under lift but don’t over lift. I recently listened to two guys brag about their weight lifting . One  said I may be able to lift that in a few days.   They had stated their lifting weight one with bulging arms ( time to buy new new shirts. The other you could see developing muscles but not yet bulging. My eyes really popped.  One thing I was listening and not part of the conversation but if you are lifting 45 pounds less than someone don’t think in afewdays you will be able to the same.  It is wise to follow your trainer or listen to your body it speaks to you.  Really.

First of all you don’t know how long it took an individual to get to their lifting weight, what is the routine. I know this because I workout with several trainer (beachbodyondemand) and it depends on the series of routine, the position, the pace and other factors which decides the weights to use.  Do my lifting increase, slowly yes.  Most of all good form and safety is important.

Speaking from experience and growth I say follow your strength, your body will tell you when its time to increase because the weights will seem lighter or you will do far more reps than you thought. Challenge yourself but again with safety and not too rapidly, which can cause injury.  Also it’s okay to challenge yourself with an increase in weights for a few reps then decrease.

Consistency is key, you will get there.  To weeks of challenges on weight lifting with great results.

Can Being 100 Be A 50

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That sounds so controversial and I know you’d think no way .  Well yes it can.  I’m not speaking in the terms of grading or money I’m speaking in giving the best of yourself .  For me for now I’m speaking of my workouts. There are days and not consistently but my workouts are not what we say “100” and it maybe a 50 compared to the previous day’s workout; BUT if my energy is down, or I’m fighting off an illness or for no apparent reason a 5 lb weights feels like a 40 lbs.  Now with any of these  known factor if I give my best I am giving 100.

Just to share as I had this conversation recently if you give your best and not holding back you are a 100.  To 100 in each of your workouts as I will continue to give 100 in each of my workout.