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.
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.
I am one that this is very important to me. I read and have read a lot of motivational books. Honestly there are several I have not completed.
Let me explain as to why I didn’t complete the readings and these are not excuses, just my why. Before I list my why and I am not sharing my incompleted reads, the books may have and continue to motivate others just not me.
1. The writer and I just was not on the same page- I wasn’t able to relate and drifted often in my read. If I drift I know me I can not learn or apply anything in the book.
2. The writer took several chapters reiterating the same thing in each chapter- I was lost and bored. I do believe in reiterating but also connecting and I kept getting the same message. Again receiving the same message is good but it needs to connect. The leg is connect to what? Yep need to connect for movement in my reading.
3. If you have too much to share in Chapter 1 and 2, I always give that benefit of doubt, I’m overwhelmed. If I’m overwhelmed too much I may be able to relate but feel I’m an under achiever instead of applying all the information.
4. Just plain, simple and honest – I don’t know what the HECK you are talking about and can not relate in Chapter 1, 2 or 3.
Motivational reading is beneficial only if you are able to relate and apply learnings for a greater you and for me this is important as much as my time. So YES I have tossed several back on the book shelf but so many I ready, apply cherish and applaud the authors.
If not started I urge anyone to begin motivational reading regardless of the phase of your life or your life journey. To Motivational Reading- have a good one.