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.
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.
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.
I am at that point. I completed week 4 of my current workout Barre Blend. I’m excited to have made this far for several reasons and they are all mixed.
1. When I begin the first day and the first 10 minutes in I was thinking this is really low impact and on this day using the recommended weights 1-5 lbs., my choice 5. I had the 8 lbs. ready because really I THOUGHT 20 lbs. maybe this is combination workout.
2. Combination workout ballet, Pilates, yoga, light strength, kickboxing. Now why would this program recommend such light weights.
3. Did I mention it’s a combination workout well within 10 minutes may have been 9 I understood. I checked my weights did I accidently pickup the 8’s or 10 lbs. NOPE 5 lbs. and I quickly reduced to 3 lbs. and have been there for 4 weeks.
4. Honestly a few of the routines I had to drop the weights to nothing because I was losing form and balance oh endurance too. I first contributed the drop of endurance to me sometimes doing a pre-workout before my workout. My pre-workouts are usually 1-3 miles on the treadmill and 2 miles on the elliptical beginning at speed of 3.4 up to 7 but today I begin at 3.5 and increased to 8.5.
But it wasn’t the pre-workout that challenged my endurance and barre workout it was both the weights and a new approach to fitness on a new level.
5. As always follow the recommendation of the trainer.
This week-end sometime I will be purchasing 1lb. weights and maybe 2 lbs., because I know this low impact, high intensity will be challenging as each week the intensity increases and I want to be better (though I have improved) than the past 4 weeks.
I really did with my pre perception of my current workout- Barre Blend. I almost stopped the workout on day one until I was half through and realized I was sweating and breathing hard. It challenged me with 3 lb weights. Huh what the heck I asked myself is going on. The next day I felt that workout and the previous days workout in every muscle.
Now I know where my perception went off, “low impact”. Barre is a low impact workout however it is high intensity and there are way to intensify it further. I didn’t know what I didn’t know, but now I do. Will I recommend barre to anyone? No, I recommend it to everyone for a new approach to an intense workout with fun and dance.
Of course I stream my workout, Beachbodyondemand.com, because I need structure a calendar to follow a team I can talk to that is doing the same workout as well accountability. Yes I need it all but I still am stoked as to how I wronged myself.
Not the age for what? Nor sue what I am bout to share, well here it it. I have colleagues, friends and relatives that have concern of AGE. Really do you think age stops you from working out, changing your lifestyle? NO it does not.
Beginning any workout regimen is not easy, especially if it has been years and you’ve been lazy or thinking I’m a bit too old for this. STOP and correct your self. Of course it is ALWAYS recommended to ask your physician especially if their or physical limits. Once you get the okay then get ready to go. Be warn you cannot start out at 100 when you are at 5. Don’t be impossible because most likely you will just stop and give return to old habits of…… doing just nothing.
Begin slowly, it takes time to build that endurance and you will just keep the focus. The focus of, well your goals and be realistic again. Don’t compare your progress with others, I made this mistake once, almost ran myself insane. Yes I wasn’t seeing the body and results I wanted in two weeks. It’s good at that time I had a coach that encouraged me to stay focused and know “change will come, but you have to believe in yourself the process”. For some this is easy other not as much so.
So its not the age It’s your mindset and it is easy to say the age because beginning any workout whether it be walking a few days a week, light weight lifting, cardio, yoga, Pilates which ever exercise regimen will get you up and moving.
Just FYI there are so many males and females 50, 60 and older building muscles to compete imagine that.
So again NOPE its not your age. NOW get ready to implement action plan to end the decade and begin another with GREATNESS- YOUR GREATNESS.
That sounds weird as if I am a robot right? Well I’m no robot and troubleshoot is just what I’ve recently begin saying to myself. Why this term well I have to evaluate myself. Sometimes it’s my workouts and other times it’s life and the ball it tosses.
Workouts first. I sometimes hesitate maybe laziness, fatigue (which is different from lazy), stress, frustration and this list can go on but hopefully you get the picture. I have to evaluate my reason and why. The why can itself create a list. Now then it’s time to troubleshoot the why or whys. How?, well I must look at the reason for example if I am stressed about a situation. I look deeper to determine if it actually involves me (sometimes we get caught up on change or circumstances of others and it effects us). If it does involve me what can I do, or is it a situation of change I need to adjust to and move along. This usually applies to on the job. If it is personal then what do I need to implement to distress myself and immediately because stress can lead to a multitude of health issues. So there, I trouble shot.
I know some say resolved and it is but I feel I should go deeper and trouble shoot so I will not in a few weeks or month have to re-resolve. Just saying and it’s what works for me.
After resolution which sometimes take a few minutes, hours, days, a week or two and never prolonging into months. Using the example given in workouts once resolved I can give greater than 100 in my workouts and see results as well as feel better.
Life now. How do I troubleshoot that? Almost the same how am I affected and involved. Am I being a butthead and not wanting to adjust or is it a matter I need to handle? If it is the butthead I evaluate why am I being just that every reason I come up with I question it. If it an issue I need to handle personally then I implement a plan and follow through. Again resolved, resolution the same I just troubleshoot because I dig deeper in hopes of a zero return. It’s just me.
Either way I encourage you to evaluate the reason you sometimes delay your goals be it workouts or a life goal you are progressing in. TROUBLESHOOT IT.
There is so much going on in the fitness world, workouts, diets, and fasting. Intermittent fasting is getting a lot of chatter and so far I’m hearing good results. I was approached by a colleague and asked if I’d ever tried it. My face went blank and I stared before I answered because I could tell by her excitement she had tried it and was doing it regularly.
Why did I stare, well I hadn’t shared my fasting days, which were really my anorexia days. I wasn’t sure if I was going to be judged. Not that it matters on this subject but the negative conversation that come up I just wasn’t feeling it. I did however share with her the details why I can’t intermittent fast purposely.
Purposely yes, some days life just keep me busy before I realize it has been 18 hours darn near 24 sometimes that I have eaten. My blood sugar is low, my attitude is not very pleasant and I’m hangry. When this happens I make certain my first bite will be either a protein, for me usually peanut butter or a protein bar or a plate of veggies. I then follow up with a glass of water, wait a few minutes and I’m okay.
Intermittent fasting is not for me due to my volleying anorexia, bulimia, and overeating I just try to do it all my way. Yep eating 85/15 sometimes 75/25 (not often) and working out and hanging onto my fitness journey in a healthy way. My eating fluctuates because I do use portion containers – Portion fix with Autumn Calabrese is good in making sure your nutrition is not lacking so you can eat almost anything. Now 2BMindset another nutrition intake on Beachbodyondemand.com with Ilana Muhlstein. Eating what you normally eat at specific times and portion make a HUGE difference. Which is my favorite, uh neither. No favorite when they both are batting 100.
To prevent myself from slipping back into unhealthy eating habits I will not test myself because I know my relationship with myself. I do applaud all doing the intermittent fasting and with great results. Keep up the greatness within you and what works for you.