A Workout Calendar- How It Helps …ME

My health journey includes nutrition, workouts, sleep, self-care and a few other factors to make the journey complete.

My workouts are essential part of my journey and it took me a minute or two to find our what really works and the decision I made.

I would go to the gym and workout. First I would warmup on a treadmill, eliptical, or whatever was available to get my cardio flowing waking up my endorphins. I would then go to again whatever weight machine was available and if I had to wait I walked about fiddling with a few machines I had no interest in because I did not know the benefits to me (my fault for not asking).

I am not sure if I shared with anyone I am a Beachbody lover with all the trainers and over 700 workouts. It took me a minute to get focused. I would work out like I wanted to not following any schedule and I never pushed my self and tell me, “why the heck I was angry when I saw very little results?”. It was not Beachbody’s trainers surely not and so many people was raving about their results including a few of my associates. I was pissed, yes I enjoyed working out at home, no wait but I needed to see some type of results an inch, a pound, just something.

Okay I thought let’s look at this again before you give up. I am so happy I did. Each trainer has a workout calendar, with specific workouts. The workouts will alert you to challenge yourself but not to break form because of the risk of injury, if unable to complete the challenge ( weight increase, do not modify or limit use od modifying) return to your comfort just don’t stay.

Following the calendar as well as making time on my calendar for my workouts has helped me stay focused, increased my cardio, weights beyond my once ever believe as moves I would never consider. I was able to eliminate limited time or no time by scheduling time on my calendar.

The Power of the calendar ……… Plan, schedule… to a great workout week and a healthier you.

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.

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.

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

compare

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.

believe

To a winning week of GREATNESS.