Dehydration – During and Post Workout

There are days my workouts really dehydrate me and I drink a gallon of water and some days a few ounces less and other days more.  This as I mentioned in a previous blog when I am giving a 110 or 20 during a workout and the sweat is rolling (sorry ladies, I know a few still prefer perspire) from every office and pore in my body I note  later my lips and skin will dry out.

The sports drinks really do nothing for me, zip , well they quench my thirst.  I do enjoy HYDRATE a powder you mix with water.  This does my body great during workout and if I remember is great post workout.  Not only does HYDRATE assist with my dehydration it also assist with my leg and quad cramps.  I will admit I have sometimes mix my Hydrate with Pedilyte.

What is your choice of hydration? To a healthier you and great workouts.

Sore Achy Muscles- How Do I Resolve

Much as I love to workout someday, especially on the days I am giving my workout a 110 or 20 my muscles feel the workout later.  The lactic acid in the muscle build up and my muscles cramp, sore  and honestly it makes me want to just sit and not move, but that will not happen.
My remedy, I have several but a favorite which is an old-time use. The hot/warm water soak in epsom salt. I know for many this does not work and for as many it does. I raise my hand because for me it works.
Second remedy for is the foam roller, this feels like a deep tissue massage and the results are amazing and the relief is awesome.
Yoga is great now there are certain yoga exercises that stretch and tone and will give you a workout. I focus on just stretching muscles, relaxing and a little meditation assist with relieving the sore, achy muscles.
Getting a massage, deep tissue for me, and the right masseuse /masseur. I have experienced a few I wanted them to pay me for lying there because I felt nothing.
These are my methods of relief, what are yours? I am so open for suggestions.
To a week of workout fulfillment and a healthier you.

I Don’t Just Workout- I Also Like….

 I do enjoy working out as I  recall, working out has been part of my life for years.  Not consistent as it is now.  But there are other things I enjoy, one is I enjoy shopping, just sharing a habit I am slimming my collection and this is a portion of my perfume collection. Yes I have more, I love to smell good.88E37CC8-410A-4DD9-AE09-99FD4BC10667

SELF CARE ….It is Necessary

Working out is great, I love it.  But so is self care.  If you are challenging yourself with workouts be it weights, cardio, HIIT, running, swimming, boxing, martial art your body needs self care.  What is self care well, a few suggestions, a massage, a bubble bath, a soak in warm water with epsom salt, foam rolling, yoga meditation (not yoga workout).
Self care will carry you through when you feel the urge to give up one day of workout because of sore muscles.  So in all you do for the greatness of your body, don’t forget “self care”.

To a healthier you

Do You Know Your Body Type

How well do you know your body type?  As a female in working out I have shared with friends usually those discouraging me with words of “ After 40 why do you want to lift weights you will not look like the trainer and at your age, haha”.  or “ your body type  are you kidding” . And yes I have slowly cancelled my friendship with a few an a few more erasures are pending.
I know that some females will always have curves whether they are a size 2 or 12, yep that me, but we are toned, with muscles and flaunt our body because we love ourself. There are also females toned, muscles, and just straight frame and they too flaunt their body.
Your body type and shape will not deter you from being physical fit but your mindset and listening to the negativity of haters will. Run from this negativity, for they do not know, but your progress in being healthy and physical fit, I mean look at you just like me, getting toned, slim, bulking, building those muscles and feeling GREAT because we are GREAT.
For a great change in you and me and maybe even a few haters, let’s stay focused and keep our workouts on the move.
To a healthier you, much love.

Do You Challenge Yourself

My workouts are with weights, cardio, and HIIT.  I always keep a record so I can challenge myself. I challenge myself by increasing weights and reps if I wasn’t able to complete reps on the previous workout, I will increase my minutes in cardio, minutes and reps in HIIT.  Some days it can really be a challenge, but my increase be it weights, reps, or time must produce that thought  and feeling of “yeah I did it”, this prevents a plateau  and keeps me focused on the goal.  Complacency is not rewarding in a workout.
So this week, well it is almost over, maybe next week set a new goal in your workout and Challnge Yourself.
To a healthier you and to accomplishing that challenge.

Understanding Your Body

This is a topic I have to remind myself.  As. Much as I love working out I have to remind myself how my body responds to certain exercise.  I do not know if others experience this, but I am thinking at least one or two people experience the workout cut back.
A workout cutback is when you know a good exercise is great and give you that adrenaline flow but you get a bit bulky in an area of your body than you want.  Bulky is good as I know and love building muscles, however certain exercises will bulk and shape my already thick thighs (they have decreased) and I must say shapely.  I love working out on the elliptical machine when that urge to run is throbbing and this Texas weather is saying no.  The treadmill is great but the adrenaline flow and caloric burn is with greater satisfaction on the elliptical.
I have to make certain that I don’t use my elliptical machine or any greater than once a week because my thighs will bulk greater than desire.  Of course chest press, rotating press has decreased my breast but I can deal with that. Just the bulking of my thunders I am not fond of.
I am aware of the desired slim, tone and bulk (back and arms) for me I am aiming for. I hear many females complain about bulking of arms and back, some of us like to bulk …..however you can decrease your weights increase your reps to get the body you are aiming for.
I recommend understanding and knowing your body this will keep your workouts FUN and excitement as well as keep you Focused and make those goals closer each day.
To a healthier you and a great workout week.

Sharing About Me and My Journey

Road of travel

My fitness journey to where I am TODAY has not been one of ease.  To begin my journey and stay focus at the beginning was with difficult.  First let me say my journey is continuous and a life style.

Okay, sharing, I have a history of an eating disorder,  contributing factors, low self-esteem (parents pay attention to your child, sometimes saying no does not mean I am not interested in an activity, it maybe I don’t think I am good enough because …..), bullying, and a few other factors.  I am glad in later years of growing up my mother realized “the esteem” issue.  Getting back to the disorder growing up I was heavy and then as an adult for years far too many I fluctuated from size 2 to 22.  Yes, my metabolism is shot or was but has improved.  Just over a year as I took my journey serious I cried everyday I got dressed.  My size was 20  I had to pick up my stomach and put it in my pants like a leg.  How did I get t this size again, I did it, I ate, first I tried to use the death of my mother as an excuse but no, and several other excuses but no.  It was me.  Until I accept that I was the cause of the weight gain I probably would not have begun my journey.

Today I fluctuate between size 8 and 10 and yes I still have. More toning, weight loss and muscle to gain, It’s a journey/lifestyle.  My travels thus far have been pleasant.

With my poor eating and weight gain, still sharing, I loss my hair, almost all of it.  I have alopecia.  Poor nutrition, stress , my hair with my change has begun to return, however instead of growing front to back my growth has begin at the back and still I have about 2” in the front with strands, so I have a six head instead of a forehead..haha.

Good share, I workout 5-6 times a week, occasionally 7.  I have ran several 5Ks time to go for the 10, I love weight lifting, even with RA, which I have had since childhood.  I portion control my food, finally and very recent have made it to 85/15 in nutrition.

My journey is real, I may slow down, but never stop.  To anyone and all on a journey of life changing I say, stay focused,  YOU can reach your destination regardless of the winding road.  I believe in you and so should you.

To a healthier YOU,  a journey of success, Much love

Preparing for a Rest Day

On my journey of fitness, I have to consistently remind myself it is necessary to have a rest day.  I know and have heard of many people who workout 7 days a week consistently unless an illness or matter of emergent.

It is necessary for the body, muscles to rest as working out with weights everyday and muscle building, the muscles retain water.  The body needs to relax and allow the muscle to release.  Now I am one sometimes, require proof and seriously I thought this was another workout lie.  However, I have noticed my day of rest allows me to continue my journey of fitness with progression instead of as previously I would lift the same weight in pounds and add maybe one or two more reps.  Yes, my body would indicate I can increase but my reps would decrease.

Today if I am fatigued or feel as if I am unable to increase my weights for a specific number of reps, I will stop and use the previous weights but continue to increase.  This has helped my workouts (when working out with weights).   I also include  HIIT and Cardio in my workouts.  Ultimately I say choose the number of days of workout that suits your body and how your body response.

Whatever choice you make, have fun and keep up the great workouts…To a healthier you, much love.

Time for a Workout….But When

Working out requires commitment, commitment to working out requires time.  Time YOU must create as I do.  There are days especially if I had to readjust my day which means if it is a workout day the time slot has to be “ADJUSTED not OMITTED “.  I may do one of many things in regard to my workout – rest before (if I am tired), push through and complete the workout (my weights may be decrease), or drink my “jump to it juice” and get the workout my body deserves.

My time for my workouts can be as early as 3 AM or late as 7:30 PM.  I workout by my energy and yes there are days at 3 AM I am not popping out the bed, but I had to learn and realize I am not so excited about the late eve workout and the most is WOW.  That is my experience with my 3 AM workouts WOW, my energy level raises, my mindset is high and these are only a few attributes to a 3AM workout.  There are days my workouts are later but 90% of these times my energy is high and I am giving it my all.

To you I say in committing to workouts and time choose the best time, adjust so that you can give YOUR workouts the best your body deserve.

To great, positive, rewarding commitments and a healthier you…Much love.