Small Changes and Then

tired

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.

SMALL CHANGES MAKES A DIFFERENCE

Monday’s Workout ALMOST Failed

Fail-Stamp

 

It really did. I had personal things going on and I ALLOWED it to take my strength for a minute.  But first I need to rewind from the beginning, usually after I do my my feline and canine chores in the AM I workout. Monday I decided to take care of a continuous pending issue which is personal and a different response from several people.  I was about to explode and took a deep breathe, muttered a few quick prayers for strength and guidance.  Did it get resolved, NOPE, but I will follow up in a few days.

With this, my energy was drained and I should have taken a few minutes to regroup but I did my set up, weights, workout mat and tuned into DAY 29 of my 100 days of workout.  To begin I was not focused and almost stopped because my heart just was not in it. I paused my workout, took a deep breathe and did a mental conversation with myself.  Allowing my strength, focus and energy to be taken away was a NO NO.  Life is not always perfect but its how you handle it that matters.  Staying focus and not losing sight of my goals is important because I know from experience if I do so without what I consider “ just cause” I’ll keep it up for a minute.  That minute is not 60 seconds it could be days or weeks.

I prayed again, regrouped and gave my workout 100% of me.  I must say I was proud. By the way I know that everyone is not a playful person I respect that, just respect that I am also I pray daily not only  when situations arise; sometimes and some days I have to pray more.

To everyone I say, “stay focused on your goals be it a workout, life change, or empowering yourself for your greatness” Don’t allow situations to steal your focus, it’s life.  Re-evaluate the situation, realign your focus and keep it moving, YOUR GOAL AWAITS

Being Strong- The Meaning

 

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.

Can Being 100 Be A 50

That sounds so controversial and I know you’d think no way .  Well yes it can.  I’m not speaking in the terms of grading or money I’m speaking in giving the best of yourself .  For me for now I’m speaking of my workouts. There are days and not consistently but my workouts are not what we say “100” and it maybe a 50 compared to the previous day’s workout; BUT if my energy is down, or I’m fighting off an illness or for no apparent reason a 5 lb weights feels like a 40 lbs.  Now with any of these  known factor if I give my best I am giving 100.

Just to share as I had this conversation recently if you give your best and not holding back you are a 100.  To 100 in each of your workouts as I will continue to give 100 in each of my workout.

The App or The Containers

I know you are wondering what the heck? An app or containers, what does it all mean.  On my fitness journey I am really focused on my intake, with any fitness journey  change is NOT made by exercise alone. NUTRITION has a major role and with my years of eating disorder I must always be knowledgeable of my intake. This does not mean I don’t eat carbs I do, pastry of all types included.  Do I sometimes in celebrating go over, yes just not daily or weekly.  Before you think I also have those weird cravings and I again satisfy my cravings but not overly.

Having an eating disorder too thin, too thick, too skinny, too fat.  I just want to be a healthier me without undereating or overeating.  I do use an APP and I am guilty for not using it daily but I’m good for 5-7 days a week.  The APP keeps me focused monitor my calories and breaks down my macros and micros all good also calculates my fat content.  The APP as much as I like it it does not break down exactly how much proteins, vegetables, healthy fat, carbs I should take in. Am  I  saying APPs for nutrition are bad, NOPE they do work, you just need to know which is important.

Now to the containers, I am a team beachbody @teambeachbody.com fan, loaded with over 700 workouts with different trainers, and each have a nutrition plan with 95% of the food you already eat via use of containers or a method 2BMindset.  Both are so awesome.  The containers break down how much of it should each day to promote healthy intake as well as see results of your workouts.  I’m getting better but I still need improvement.

When consuming the right amounts of food there is a lot of food, and when I’m really 100 on my nutrition I notice a greater results to my workouts.

portion container

Which do I choose, both sometimes I am so amazed as to how much food I consume with the containers and still be under versus just eating and inputting for macros and micros. They both work, its up to the individual to decide which works with their life style and workout.  It’s also up to the individual to decide which APP is best for them.

My journey consists of the containers and  Lose It APP.

To a week of Happy, Healthy, Good eats and Great Workouts.

Motivational Reading

book

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.

My whys:

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.

STOP Pretending

Now what is this? Stop pretending, well yes I once pretended so many times and let me share this is not with an imaginary friend, it was all about me.

I’d gain weight and I would go from mirror to see which mirror exhibited the best looking body I wanted, mind you still over weight but all mirrors are not the same and all are not truthful.  When shopping I’d purchase sizes too small and return them stating something was wrong.  Yep pretending.  I pretended all the way to my undies until I purchase a pair that almost choked my circulation in my legs, again pretending.

I had to STOP PRETENDING.  When you stop pretending you’re the size you was or want to be and look at yourself and LOVE YOUSELF for you, you will stop pretending.  Not only will you cease with the imaginary view of you, gues what ? Well you will begin to implement changes in your life to get to the person, body or even mindset you want to be

You will as I did make realistic goals see the real and great you.  You do know that you’re GREAT AWESOME right? If not well now you do so EMBRACE it.  Took me awhile but I do so now and again so should you.

In my fitness journey sometimes I don’t see what I really want to or where I want to be but I erase the pretense,  make changes tweak here and there and continue on the journey. I’ve learned Pretending is really wasteful time and will decrease progression.

To days of keeping it real…………