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.

Compare – Stop – Believe

I am not certain how everyone else feels, but for me there are days I have to check myself. When I say check myself I mean my attitude on fitness journey.

You ever look at someone who is so fit, toned and muscles popping in the right place? As a female I think muscles are awesome as long as you do not look like the Hulk 24-7, but flexing, contest I just adore.  I am so guilty in comparing my journey and success of journey to others and look at someone else and do the EVIL thing.  I say it is evil because we are made up differenlty, our bodies, response to different workouts, food consumption, metabolism.  Instead of admiring of course I am one to always complement, but that EVIL which is

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Yes “Compare” is unfair to me to you.  Everyones’ struggle and success is different.  Instead of comparing I have learned and must remind myself to set goals and continue my journey.  Goal setting allows me to check myself and see my own success.  So I say let’s eliminate the “evil”

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Instead let’s love ourselves and whatever journey you are on stay focused because you are already a winner, achiever.

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To a winning week of GREATNESS.

Finding The Right Workout For ME

Finding my workouts for my fitness journey has taken me a minute, a long minute. I’d go to the gym, but it would not always fit into my work schedule, or mother schedule, daughter schedule.  Also there were days I’d go and just use what ever darn equipment I could and this was before my days of weight lifting.

I am not my any means knocking the gym, but a person as myself need guidance and a calendar to follow otherwise I am all over the place.  Do I get a good workout well……. and that is my answer.

Thanks to my finding Beachbody and ShaunT who was my first BB trainer I feel I am trainable and no longer just staggering about.  Did you know and maybe so, but I did not know they have workouts (over 700) yep, that you choose depending on your level of fitness that make you sweat and feel as if you’ve worked out for 2 hours.  Yes and yes, Yoga, Dance, Weights, Cardio, Weights and Cardio, and my favorite which I used at the beginning a what??? Yep they have that too a modifier until you can build up to a level for the “badassers”.  My name for the fittest of people .

My love for weights begin with beachbody, interested, give me a holla. But whatever workout you are doing make it the best because you are the best.

To a week of wokouts at your best.  Much love.

How I Handle Depleted Energy Before Workout……. Sometimes

There are days when my energy level  and mind-set are not synced.  My mind knows what workout I will be doing and my body’s energy on a scale of 1-10 is a 2 and we know at least I know that is a poor piss workout.

The “sometimes” has meaning.  If my energy level is low due to a long work day I will take a power nap. If, however after pondering about in the AM and it is an early AM workout my energy level is low I do one of the two both after I drink my “jump to it juice”. I run a, yes running gets my adrenalin going and after 3-4 miles I am pumped and ready to pump the iron.

My other energy riser is my treadmill.  Now usually on the treadmill I begin with a speed of 3.4 and increase every 2-3 minutes until I reach a speed of 7 and stay there for about 2 miles.  On those low energy days, early AM workout I am on  a tight schedule so I begin at a speed of 5 and stay there for only 1 mile. My adrenalin is on and my workout is great.

This works for me, will it work for everyone maybe so, maybe no but if you can on a low energy day get some fast cardio in, get the adrenalin moving you will be surprise what you accomplish afterward.

To a week of adrenalin, energy fit people, much love.

Workout and Goal Setting

GOAL SETTING

How often do you work out? How much time are you spending on your workouts? Are you really applying yourself? Do you like your results? Have you set a goal?

I asked these questions because goal setting is very important. When I began my workout journey my goal was To Be just healthy. I am now able to share that I had many years of anorexia, bulimia and laxative abuse. My goal was to overcome this. I was actually able to hide this for many years from so many family and friends but not from myself.

Had a goal, and I still have a goal. To be healthy and nutritional fit. I have learned to stay focused thanks to groups and motivational reading. I have learned that the scale is a measure and device neither friend nor foe. Setting up goal to be healthy and fit for me is the weekly challenge that shows progress and occasionally a decline.

But I look at my goal in apply everything that I can to reach it. Having a goal in any aspect of your life without applying the necessity to achieve it is only a dream. Yes I do dream also I wanted to be a reality.

So this week I have stepped up a goal to focus on my nutrition, portion control and committed to my workouts-otherwise I’m not going to make my goal.

Let this day be a beginning for your goals, no more dreaming, you got this you are an achiever, now reach them  goals.

Developmental and Motivational Reading Does it Help

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Have you tried it? I mean really reading developmental and motivational books. I have read so many developmental as well as motivational books by some of the greatest gurus  in every industry. And as I have gotten older and wiser I realized I failed them. The reason is any type of developmental or motivational book will never help you, if you do not apply what you are reading.

I know everyone don’t need this and it does depend on  your life, where you are, your goals.  I use it for several reasons  personality due to my low self-esteem and also on my weight loss and health journey, my work place and business.   I’m not certain of other people I know MY grow requires assistance, guidance and have learned to raise my hand when I need HELP.  HELP decreases or eases the struggle just as my reading of so many others blogs haves assisted me in many ways and “Thank You” if you are one of several I follow.

The need to be strong I have it. The need and desire to continue on I have it. What I do lack at times is the motivation I need to help me unwind, unleash, push up the ladder, to get over fears.

If you are lacking in any area of your life family, friends, relationships, workouts, job-related issues, this list can go on, but I am stopping, sure you get it; I suggest find a book of  motivation, one that you can relate to and trust me it will give you a different persona of yourself and will help you  be the greater person that you know you are, as I am finding a greater me.

This week  I am reading an awesome book. “Get Over Your Damn Self ” by Romi Neustadt.  I just completed chapter 3, but I have applied some of my learnings from previous chapters and I see personal growth.

To a week of a GREATER YOU. Continue reading “Developmental and Motivational Reading Does it Help”

The Challenge of Weight Lifitng

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Weightlifting can sometimes be a challenge. There are days I can bench 85 -100 pounds, I can squat the same amount, and then there are days…….. I must decrease my weights. Sometimes it is because of a RA (rheumatoid arthritis flare), but there are days I just don’t have the strength.

Of course there are factors that can affect this. Factors such as in adequate hours of sleep, too little or too high caloric intake, usually it is the too little, stress, inadequate fluid intake. These are just a few. However I do encourage myself as I encourage anyone else that experience days as this, to just decrease the weights and keep going.

I know a as I sometimes motivate myself to not give up, do not be disappointed; you are a WINNER  don’t stop now. To a great week of WORK OUT and being STRONG.