Say WHAT? Can you I say that again, of course, Challenges do create and motivate atleast for me.
My workouts especially the current one I am currently doing challenges me. It’s not the weights but just the routines and then weights are added and I’m trying to keep on beat before the routine changes, I’m huffing and puffing and then I get angry for a minute or three. Angry because I question why the heck am I doing this particular workout, why not just sit this routine out and see what the next one will be or just stop the program ?
Why, why, then I grasp a hold on what is going on. Why because I want change not just physical but also mental. SO what happens, I resume the workout and challenge myself on the routine and really what happens is so surprising and appeasing. Then I think, how often I have did the same thing in life.
In life it is sometimes easy to take an easier out than challenge what we think we can’t do, because of fear, or mockery from others, sometimes lazy or the fear of losing a friend. But if you as I did challenge small things and see the outcome and most of all feel GREAT then its time. TIME to unlock our greatness, mine included.
This week or days head challenge yourself in areas you thought were unreachable, goals of satisfaction and watch the greatness in you shine and will motivate you to higher goals and challenges. Just as I believe in me, I also believe in you.
Really, How often? Well to be honest I cannot not answer the question, however I can give a few tips I use . I’m a Beachbodyondemand lover, all. To say I have several trainers with awesome workouts by a calendar. The trainers do suggest when its time to increase, do I follow? Sometimes yes and sometimes no.
I increase my weights according to my strength, if I feel the current weight is not challenging I will increase prior to the trainer recommendation. On the flip if the weight is already challenging well no and no I’m not changing my weights.
Now the question is how do I know if they are not challenging, huh, have you ever lifted if not let me share. When you’re lifting and on rep 3 or 4 you gotta dig in with a face you hope no one is taking pictures or video taping and by rep 8 you;r a bit shaky but know you can maybe do 2 more reps and that’s MAYBE, the weights are challenging.
If you are able to lift and it feels like air or you can continue to lift on and on without any muscle fatigue. Just stop and increase the weights but if you like to go through the motion okay. It’s not really going through the motion because if you continue on and on the muscle will fatigue, the increase in weights cause the muscle to work and fatigue sooner, but with safe measures.
With any weight lifting make it about you, as I do, your goals, your challenge and most of all your safety as I also do. To weeks of weight lifting of fun (you have to enjoy your workout), safety and meeting those fitness goals, ENJOY.
It is, and I’d say it one thousand times. There are many struggles for me on my fitness journey.
1. Pushing myself to workout when I want to be just lazy which is not a good idea because I know me I’d use that excuse even when I’m not.
2. Making certain I don’t over indulge when I’m celebrating with friends and family. It is so easy to over indulge and there is a difference between enjoying yourself, (which I do) and over indulging. When I consume way too much my workouts are TOUGH. I be breathing harder, a 40 pound dumbbell feels like 90, two jumping jacks feel like I’ve ran a mile so I’ve learned, however there are a few times I forget.
3. When life challenges appear and you want to throw in the towel and just stop everything. For life challenges drain me, energy and all. On these time I PRAY and ask God for guidance and strength. Of course I read and listen to Personal Development books and podcast.
These are a few of my struggles and I pedal through, keep the focus and goal in my vision. For those who struggle just know you are not alone and you too should keep the focus and goal and know your goals are achievable.
Do you know the value of small changes? I am aware there are people that really want to make a physical change and begin their fitness journey but will not because of easy excuses:
1. I don’t have time or my time is limited – I know but just start anywhere, 5 minutes of a workout will begin a process and progress and outweighs NOTHING
2. My days are so limited – okay commit to the day or days you do have again JUST GET STARTED
3. I’m not sure if I can lift as much as others, run as long , squat as low and so on- uh huh its not about others, its about YOU. Yes you give your best, stop measuring your self to others.
Making the small changes, commit, 5 minutes, one day two days, lift 2 lbs, run 30 seconds squat as low as you can and with consistency all of this will change and those small changes will add up and not only that you will be so proud of yourself. How do I know, because this was once me.
That’s right, change isn’t instant. On my fitness journey I hear this, “what are you doing? How long do you workout? What time do you get up to workout? How many days do you workout? The most common conversation is I need to join you, I think we can do it together don’t you. Of course I always respond I’m delighted and then well it goes down .
Why. Because after I answer the question or questions I then get another response. NO that’s too long, no too many days a week, I can not workout that early. Now I do understand the timing because a few days I am up working out at 3:30 AM or 4. If I say okay I’ll adjust to the evenings the response becomes oh that’s a bit late to workout don’t you think. Perhaps, I guess. Maybe you really don’t want to do this with me, I don’t really say it but the words are in bold, big print in my thoughts.
CHANGE does not come instant if you are looking for change in your fitness help. YOU must first decide you want it and commit. Secondly you may need to make adjustment in your daily schedule. I was one that repeatedly said “ I don’t have the time”. This was partially true. I didn’t have time for the drive to and from the gym but I did have time for home workouts. Not saying gyms are a waste of time, when I had that time I did go to the gym, but sometimes life changes and we have to adjust, I had to adjust.
Adjust and not stop. I did stop and used self satisfying excuses. Home workouts with beachbodyondemand.com have been so rewarding for me, dang it no excuses. Even with home workouts my body’s response fluctuates but there is change. Without commitment to yourself change will not come and then not instantly…..UNLESS you get the surgeon on board then of course it is instant.
Commit to yourself, Change is coming, You just have to open the door and walk in.
There are many days of recent I am struggling. I struggle with getting my butt in gear to work out because I either stayed up too late- sleep deprivation does hinder my workouts or my nutrition was either in a deficit or I consume a tad bit too many carbs which both makes me just lazy. Now I said lazy not tired and when I’m lazy there is really nothing I am favorable of doing.
My current beachbody – beachbodyondemand workout has a few few routines I struggle with because I want to get the most out of my workout , one being lightning bolt, standing and kneeling. I did modify at the beginning and the struggle oh my when I wanted to progress was a laugh, look like I was hopping, then look as if I was preparing to scare someone or attack them BUT I didn’t stop of give up and I’ve ALMOST perfected the lighting bolt.
I challenged my struggle. On those days I’m struggling to get up and workout, I challenge my body and just do it. Challenging yourself in a positive way can be rewarding. This week how about challenge just one thing you struggle with – make yourself proud of you.
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
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.
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.
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.
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.