Well, I Did It Again

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I did, I was expecting greater results from my 7th week of Barre Blend, however I was so wrong.  I gained 1.5 lb. although I lost a few inches I was hoping for a weight loss.

I WAS HOPING, those are words I can shout over and over. HOPING, why, how? There is no results to hoping if you are doing contradictory behavior. I was so off last week on my nutrition, way off.  There were a few days I was under caloric intake and then the rest I ate healthy but too much healthy.  See it is okay to eat healthy but even in healthy nutrition it has to be in proportion with your activity level. Yeah I WAS OVER. Okay knowing all I’ve shared how could I want different result.  As always I have shouted to myself,  “If you want change then you have to change”.  If you want greater results then you must put in the time of necessary for the change.  I did neither of this so yeah again I wanted change but my behavior said I didn’t.

So, yes, this week I’ve already written down what I need to implement to achieve the change I want on my  fitness journey.  Sometimes we need to just tweak and get it done.

Nutrition is So Important

Of course we all know nutrition is important, well more so when working out.  What so many do not know and I raise my hand or both because I lack the knowledge as well.  There are a various types of nutrition and not just unhealthy, healthy and healthier.

There is a nutrition for losing weight, reducing the caloric intake be mindful of the foods you eat. Losing weight also means to make certain you are taking in enough nutrition, if not there can a down side. Yes the scale will show a decrease at first which may be rapidly then the plateau comes along with other health problems.  The health problems may come later but not the plateau.  If the caloric intake is too low then the body begins to hold onto whatever it can to survive as well as your energy decreases.

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To reduce caloric intake make certain you’ve consulted a dietitian, MD or for me Portion fix on BOD.  Portion fix breaks down the protein, carbs, fruit and vegetables necessary for a healthy weight loss and it includes about 85% of food we already consume.  Now there is another nutrition program I use 2B Mindset,  teaches me how to arrange the food on my plate, depending on the time of day, what to eat first, how to enjoy every celebration known.  In reducing our intake it is IMPORTANT to get the correct nutrition in for a healthy weight loss.  Psst…. I’m still working on my nutrition some days are a bit difficult than others.

Now, If you want to lose weight and pack on the muscles don’t get shocked.  Your intake will increase, you will lose the fat but that lean, healthy muscle may not reduce the number on the scale.  What does this mean, well you need to decide if. You want tone lean body or if you want tone, lean body with muscles.  Either way NUTRITION is key.  You can workout for hours but without the right nutrition you just maybe sabotaging your workouts.

To weeks of GREAT workouts and GREAT NUTRITION.

This Water THING

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For me it’s a “thing” because it just is.  I know and have heard for so many times you need to drink water and the benefits of.  Now don’t misunderstand me, I do drink water and lots of it most of the time.  Yes most of the time because, honestly it’s not to MY best interest to drink a lot “all the time”.

You’re suppose to drink 1/2 your weight in water and I notice a different in my body, weight and skin when I do.  Okay I must pause to say  I love water, it took me a few years to make it part of my daily regimen a few years ago, so yes I love water however….

If you’re an individual that is close to a bathroom 24 hours a day or within 30 minutes I applaud you.  My lifestyle and all it entails this is not me.  You’d be surprise how. Many times I’ve gone to restaurants, (oh I hope no one I’ve lied to is reading this), I pretend I’m meeting someone then ask for the ladies room afterwards I sit for a few and say I’ve been stood up or pretend I just received a text indicating my fake person just cancelled.  I ran out of restaurants.  So yeah I can’t do that and I few times I had to stop at a gas station or piss my pants so, yeah NOPE don’t want to do that again. On days I commute on Park and Ride well there isn’t an option of getting off and if I did I’d have to use a field and then I’d be charged for indecent exposure.

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With all this said, I’m not sure so many people just drink all this water.  BUT on days I know I will be stable like at home or within 15- 20 minutes away I do drink 1/2 my weight in water.  I recommend for those who share and have the same concerns to drink what you can and when possible drink 1/2 your weight in water.  For those that can do it daily I’m applauding you and keep up the water intake because their are so. Many benefits.

To days ahead, LET US ALL HYDRATE WITH WATER

How Could I ?

How could I?, before I complete this let me share a few details.  I begin a new workout and still as I begin week 3 am uncertain if I will endure the 5 day, 30 minutes a day, 8 week program.  I committed to sharing my response to this program in weight loss or gains as well as in inches lost or gained.

This new workout is Barre and I’ve recently heard of barre but never thought to explore it until by streaming workout offered it. So here I am and it is not at all what I envisioned or thought after the first 10 minutes.  It’s a combination of Pilates, yoga, muscle training, ballet and just everything.  Yeah it has it all and the weight use is light.  Okay back to the the topic, How Could I?

I did good on the first week in inches more so than in pounds but I was satisfied. Nonetheless, week 2 I just lost it I ate a entire sleeve of Girl Scout cookies, and two days later I completed the second sleeve.  Now I’m still eating my usual meals and I log my intake and workouts.  Calories in, calories expended through workout and just daily steps and whatever activity I do and they vary.  I also went to a friend’s birthday party and I showed out in eating but not all at once. I ate cake 2 different flavors, and oh my those potatoes and corn with the crawfish were too delicious. I don’t eat crawfish but I confess I indulged in the potatoes and corn. NOPE I’m not saying how much I ate cause you’d loose a few breathe.

Now I weighed myself and took measurements I had the audacity to question what, I ran a few times last week and I monitored my intake. I lost 0.9 lb and 4 inches much less than the following week. What the heck is going on? I asked myself and myself reminded me. You enjoyed those cookies, corn, potatoes so that’s what’s going on.

I’m not saying you cannot enjoy life but I know you do have to monitor portion size and if you do over indulge one day then it should be that one day not every other day, which I am so guilty and raise both hands to guilt.  With a slow metabolism I knew better. SO with that “How Couldd I” expect a greater loss.

Working out no matter the level of intensity I the nutrition is off except a slow response. I’m not angry with myself because I staggered off my fitness journey but this week I am SO COMMITTED .  I say when you get off your fit journey or any journey just get back on. Don’t stay off, don’t get angry.  Keep it moving me, you, we are human we make our own positive recovery.  To a Positive WEEK.

To Change You Must…..

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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.

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

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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.

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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