To Change You Must…..

pexels-photo-1339870.jpeg
Photo by Magda Ehlers on Pexels.com

 

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.

Tweaking the Greatness Within

bloom blooming country countryside
Photo by Mike on Pexels.com

 

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.

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

pexels-photo-3401900.jpeg
Photo by cottonbro on Pexels.com

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.

pexels-photo-1339864.jpeg
Photo by Magda Ehlers on Pexels.com

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

 

I Still Remember My “Third Leg”

six assorted weight plates on top of gray surface
Photo by Lukas on Pexels.com

Puzzling as it sounds, I had a third leg or so it felt like. I often reflect on his to remind myself of again my transition and gains on my fitness journey.  I know I’ve shared this before and it is necessary for me to reflect on.

I have a history of horrible eating disorder.  Yes I’ve been through it all, anorexia- which I could go for a month or longer on water or a Sonic Route 44 once a day.  Bulemia if I consumed a meal greater than 500 calories or another bulemia is to workout until my burn has 3 to 4 times greater than my intake.  Oh yes I occasionally abused laxatives.  I was thin shapely an VERY VERY unhealthy.

On the flip of this I went through phases of just binging and binging and yes you guessed it, more binging.  I was large and angry because the manufacturers were making their clothes smaller.  I was not willing to accept the fact I was eat and had eaten out of smaller sizes.  I yo-yo for a minute then the third leg reality came.

I had a third leg.  I had gone from XS scrubs to XL and they were getting tight.  I one day put on my scrubs, right leg, left leg and I literally had to raise my abdomen up and drop it in my scrubs.  Now most people gain abdominal weight all around no mine just hung like a leg.  I privately cried and did not want to use the bathroom at work because of how long it took to undress and redress after doing my business.  I took a look and knew I needed to change and that’s when my fitness journey begin.

Do I fall off track sometimes but guess what?  I don’t have a third leg and NO I’m not back in XS scrubs but I am in M and they are getting just a bit loose but nearly enough for a small.

I eat normally, my intake fluctuates as so my craving but thanks to “ultimate portion fix and the containers” also 2BMindset my nutrition is one of health.  My workouts are all on point, streamed Beachbodyondemand.

So bye,bye third leg and on with my fitness journey.  To you I send my best that you can wave bye to anything in your life you are not excited about and move forward to your goal or goals as they just keep coming.

 

Workout Gains

 

What the heck, who wants to gain doing workouts? Well that depends on your goal and it is all positive.

If you’re working out with weights there are benefits, yes you will gain muscle, heavier weights you will bulk up.  You can also get firmer and toner even leaner with weights.  For the females with that fear of bulk, it’s your weight lift or squat.  In other words how heavy, but before you bulk you will burn so many calories. Oh yeah your nutrition will have to also change for a bulk.

But the gains I’m focused on is all personal.

1. Attitude is positive and if you’re already there then it is enhanced
2. Personal appearance, you give it a little more attention and you should because your inner beauty or handsome good looks begin to exhibit. Now I want to share that inner to outer beauty was always there sometimes being hard on ourselves we don’t always see it. But now you are feeling it and your outer vision on you begin to see a different person.
3. You feel powerful on decisions and with this just may be open to more challenges you once feared.
4. Nutrition will change and once again you feel power and energized- “come on workouts”
5. Interactions with family, friends, co-workers, colleagues totally change. They will be at a loss. It’s okay sometimes a shock is good for a few of them.

So as that scale slowly change or fluctuates just remember all the “WORKOUT GAINS”. I’ve shared only a few but there are so many more.

To a week of workout gains……