It Happens

Today I had that experience, you know the one when the body and mind just will not sync.
My body was feeling it, the endorphins were rising as I’d already scheduled my workout time . Of course I still do home workouts and YES, ABSOLUTELY I’m still streaming on beach body demand. I do have that flexibility to workout whenever but I cannot forget my life. With responsibilities and so much more, it works best for me to schedule my workouts especially when me and my squad are doing it together.
BUT today my body was ready and my mind just wasn’t. I kept second guessing the workout one because I was working out solo and another I was just being you got lazy. I pushed myself to begin after I sat my stage (weight set up) and since I was doing a leg day with weights I decided heavy, 15,25,35 lbs would be good. Here again I started thinking maybe not go lighter. Lighter and not challenge myself, heck no.
I prefer to challenge heavy then decide if I need to increase or do a drop set. Safety and form with weights are so important. After the warm up I was so ready and am I glad I followed through. Sometimes it’s necessary to push ourselves and then smile 😊 afterwards. Yes you can be proud of you 👏 you don’t have to wait on someone else recognition.
I’m proud of my leg day although I probably should have increased the last set on those lunges to 40 lbs. maybe next time.

What’s In Your Toolbox

What toolbox you ask? Your daily toolbox. Oh did you think I was speaking on one with screwdrivers, saw replacements, nuts and bolts? Well no and yes because there are nuts and bolts in your daily toolbox.

The box I’m speaking of is the one that gets you motivated, get you in and keep you in that mindset of being the champion you are and pedaling towards those goals. Keep in mind that pedal can be fast or slow and sometimes very slow but you keep moving.
That continuous momentum is so necessary, but what’s in your toolbox 🧰? Now the contents can change . I’ll share mine

I listen to podcasts which are chosen by the content that’s applicable for me and my goals. Quick pause every podcast is not for you, choose wisely as not to burn wasteful minutes. I read books of encouragement. Encouraged reading is different because it encourages me to continue and see through what I call ‘life fog”. Motivational reads are a combination of motivation and encouragement, now that’s my perception and I’m allowed you may see it different. Respect mine as I will yours. My workouts help me release, think and feel just great.
I release unnecessary worry there are things I can change or contribute to the change (always positive), then there are things are what they are are and it’s not for me but someone else to change. I think and resolve while working out it just happens and the feeling well that’s from the endorphins. I journal, I have a daily calendar to include what I expect from myself outside of my medical professional.
My toolbox is heavy some days and there are days I remove a few of life nuts and bolts the weight is lighter. What’s your load in your toolbox?

Tempting The Good & The…

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I’m raising my hand, no both hands, I AM GUILTY. Just a reminder, fitness and nutrition go hand in hand it’s a binding relationship FOREVER. Now don’t misunderstand this because you can get fit on changing your nutrition without being physically active. As well as you can get fit without changing your nutrition. In both instances it will take longer and in both as you begin feeling good, your mindset changes and guess what happens?
You got it for the nutrition only you begin incorporating some type of activity of fitness in your life, walking, spinning, weightlifting, yoga, Pilates and the list continues. By the way all of it can be streamed on BOD , want details ask and I’ll share and you can join me and so many others.
Okay the tempting, that I’m guilty of sometimes. My nutrition is a 75/25 just being honest I haven’t made it to that 80/20. What are those numbers well it’s the so healthy and the off the record. Now to understand eating too much good has it’s backfire. I love salads, lots of greens, nuts, pumpkin, yams, all good right, of course. However too much for me because of the fiber can cause a GI disturbance yep unless the water consumption is increased.
I love nuts and good as they are for you an over consumption means increased fat you have to balance the servings. I fail every time. I try bulk purchasing and I bulk eat not good. I had to be reasonable stop tempting myself with the good. What did I do?, well I purchase the 100 calorie packets and I really limit myself what a change. How do I manage the other good, I purchase single servings so I won’t over indulge.
Now this was difficult as it cost more to purchase small than large but I had to stop the temptation because I have no control on good nutritional food and that goes for fruit. Fruit is good but too much converts into sugar and really I can’t burn that sugar in workouts including my daily activities. Tempting the good.
Now about the other I learned I’m not good with chips so I stop that purchase. Really I can eat a large bag of chips, drink lots of water and be satisfied as I huff and puff through a workout, 5 lbs feel like 20. Now when I have that craving, and I do; I purchase chips I serve myself a few and with tears I immediately toss the remaining in the garbage and the same when I bake and no one else wants anymore I toss it. I know wasteful why not freeze it. Really freeze it, nope I know how to defrost it so I toss out the temptation.
I know I’m not the only one that fight temptation so let’s be strong for each other and I’m tossing strength to you.

I Know, I Am Who I Am and You are You

Yes I am. I have listened to concerns in the first week of 2021 about individuals starting to implement change to look or similar appearance of someone else. Now I know we all sometimes look at another and silently or loudly if you know them complement them on a look. BUT I NEED you guys to listen to me…………….

We all have similarities but we are all different. No you cannot look like that person if you’re not changing habits, thoughts and many times the people who you accompany yourself with that have total contradictory views on your goals, in other words negative. What takes someone 2 months to change may take you a week or six months are you willing to stick with your program or goal until then. Perhaps their metabolism is different or their life style, the stress, the routine so many variables. So PLEASE PLEASE PLEASE stop it.

You are who you are. Be realistic know your weakness and strengths in working toward your “committed change”. Uh huh you have to be committed and know YOU. The change in my workouts are all on my strengths and weakness I gravitate to my strengths first because they are so easy to increase the momentum for change. I adjust my weakness slowly so they can become my strengths (we need a cross over). I have learned and if you are different, halleluiah, if I move to rapidly in changing my weakness I slow down and it happens. Yes, those weakness will remain my weakness until I do that gradual change. Okay gradual may not be for you but know how fast you can go and again stay committed.

Just as I want to make change in my fitness journey, lifestyle with ongoing noticeable, positive change well I’d like you too as well. And if it’s not the fitness journey whatever journey you are making a change in I’m cheering you on. GOOOOOOOO

2021 How About Those New …

I just couldn’t complete the title for once I took a deep breathe because I once fell in the trap. You know what it is those words okay I’ll say it ” New Years Resolution (s)”. If you have made any and most people have and a lot of it relates to the fitness journey maybe I’m assuming because I once made those resolutions and my fitness journey. Not to change or discourage anyone but I am going to make a few suggestions.

  1. Cancel the resolutions because you started so many times and gave up a few weeks any for some they’ve already given up and we’re still in the first week of the new year.
  2. Evaluate your resolutions as to how realistic they are. Yes they are realistic but how realistic are they to you sticking to them.
  3. Slow the change, yes just slow down. A long list of change is a set up. I now will refer to my favorite work “tweak it”. Tweak what you’re doing. For instance if you are not working out and it’s just not you YET, how about one – two days a week for 10 minutes and stay focus on that for a month (trust me once your body begins to respond you will increase the time and days)
  4. Your nutrition don’t start eliminating 100 things from your nutrition, seriously you trying to starve yourself ? Gradually eliminate things you are so addicted to. There are so many non benefitable foods consumed it doesn’t matter whether we eat them or not so those are the easy ones to just toss out and skip by in the grocery store or if you’ll like me order it online. During this elimination process again pace yourself and substitute the change with another food of greater nutrition value and better for you. Introduce and eliminate every two weeks. This is one time the slow place will win the race.
  5. Just LOVE YOU and you’re halfway to the finish line of committing to a greater you and THOSE GOALS are ACHIEVABLE

HAPPY NEW YEAR

The Transition is Confusing Sometimes

As I continue on my fitness and before I complete the post I will stop just for a moment. If YOU are anyone you know that is interested in working out at home and would love to join me and begin their own or even you, your own fitness journey, I welcome you and just send me your email for additional information. No commitment just info.

Back to this transition thing, on my journey I workout, giving my 100 and am so disappointed when I do not see the changes I want. Should I stop? what the heck am I doing incorrect? Is it time to look at another program? Did my nutrition get off? Just WHAT?

I ask myself all these questions and there are answers. It’s usually my nutrition and I forget to look at the non-scale victories. I know I have shared this before and will continue at intervals to remind myself and you. When on a fitness journey we will have so many non scale victories overlooked.

That scale can be a friend and an enemy. How so because we forget the non scale victories and these are actually what gives us strength. How. well the scale cannot weigh in on how you’ve improved your positive attitude in life even more so than normal (because I know you’re already positive), your commitment to yourself and respect to yourself and others. How your energy is higher and you are doing more for YOUR life as well as happier. Your clothes are looser and you’ve increased your weight lifting range, run longer, jump higher or step higher. Now if this could be weighed in on the transition it would be awesome, but it can’t.

What now, well it’s up to you and me. It’s our mindset and we must remind ourselves of the victories we have achieved on a fitness journey. But don’t stop with the fitness journey on any journey in your life look at the accomplishments. We’re closer than we think.

CLOSER, yes because if we continue I know the change we are moving towards is there. I know if I continue on my fitness journey that transition is there. KEYWORDS continue and don’t stop.

Either / Or

pair of fingerless gloves and adjustable dumbbells
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Now what does that mean, well a lot but I’ll explain, it’s really simple.

I was sharing in general conversation, as I love to share my workouts especially my progress, but I’m a good listener for anyone else who is sharing.  Okay in a recent share it  was about me increasing my weight lift and weights and squats.  This individual said I would like to increase my weights but with all that is going on I cannot purchase any.

Got it sometimes we definitely have to decide how, where and when we are going to spend our coins.  So if you don’t have or can not purchase additional weights be it dumbbells, free weights, bumper weights the adjustable weights how about this. Make a wish list to yourself, I have so many items on that list and cross out each time I purchase my wish; but for the current situation just increase your reps with the weights you have.

Increasing the reps will give you the same benefit as increasing the weight with decreased reps. I call it erasing. My excuses and implementing a new game plan.

So this week erase the excuses and come on make a new game plan.

I Have No Shame

yeah printed white board
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Nope, I don’t. I brag and share when I increase my weights or beginning a new  workout program.  By the way did I share with you I have the option to over 700 plus workouts with trainers that are too AWESOME, if this interest you or you just want to try or add something new to your workout leave me a message.  Okay back to my no shame.

There are days when my RA is flaring or I’m a bit fatigue or that nagging voice trying to encourage me to do something than a workout ( in other words just be lazy).  Well how do I handle these days,  I modify.  I have no shame in modifying a workout, will I modify every day NO but there are days of justified excuses.  No shame.  Should I wait until when….. No because when may take too long.  When, for me allows the excuses to build, I must erase the excuses.

Modification does give you results and if you’re still giving your 💯 or more the workout is a success, the change is still in process, the adrenaline flow is there and oh my the feel good post any good workout is awarding.

To you I say in any workout or goals of life – erase the excuses, modify, change the pace TEMPORARILY and most of all HAVE NO SHAME.  Keep moving

I REPEAT

 

This is really happening and it’s not a shame game or pointing the finger game or pounding the gavel but once again there is NO MAGIC.

NO MAGIC in reshaping your life your fitness level your nutrition. Now understand there is change and loads of opportunity for change but there is no magic in the change.  No wand, no swallowing one pill, one drink one workout and walah you’re transformed.

No drink, no workout, that’s gonna change you or me instantly because we decide now I’m ready.  NO and NO and NO.  If you didn’t understand once again I repeat NO. We must be committed and not for one day, we must stay on track be it daily, once, twice how many times a week you commit. We must measure, especially on a fitness physical journey the non scale victories and there are loads of these. We must commit to the entire package which is not once again a drink, a pill, a workout or just one meal and oh yes finally one night of good sleep.

NOPE, NO, UH UH, NAH it’s not instant. So once again I will say Don’t Get Discouraged.

I Repeat  – CHANGE WILL COME, WHEN YOU CHANGE- Be Committed to YOU for YOU

It’s The Mindset

reach for the and blue moon neon signages
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Did you know because every day I’m learning.  I know a positive mindset assist so much in seeing and enjoying life to our utmost.  But the mindset in pushing through and acquiring daily goals, yes this include working out and just life.

I began a new workout BOD and I knew it was high intensity and I as always do a quick usually 5 minutes meditation 🧘‍♀️.  If you have to just modify  do it focus on giving your 100.  Was it a high intensity workout, Yes, but I pushed through and did not modify but I was soaked with sweat 😓 after the workout.  I was proud of myself and the mindset.  Not just for me but for You as well.  Stop second guessing your capability and toss out those limiting thoughts and  beliefs – just adjust for your 100 if necessary.  Keep the mindset on a high, greater than 100 because your goals, my goals, our goals are waiting and a few have been waiting for awhile. It’s time we reached them and move to a higher goal.

To a life of Positive Mindset and Achievements