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.

Birthday Celebration & A Workout

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It was my birthday and I wanted to enjoy with celebrations which meant  a lot of carbs. I knew this would affect my workout but I was uncertain to the degree it would affect it.

I received a shock when I was unable to run a full 3 miles well not at the speed I usually do. At first I thought something was wrong, then I remembered. It was the meal I had eaten that night in my system affecting my performance.

I thought I had everything measured out just right but I was wrong. You see when your body get used to eating for function and not for hungar,greed, boredoom , celebration; over eating on carbs or any food does not fuel the body. Instead is slows it down.

This week I am in for new beginnings just like an oil change on a car, I got to get my engine which is my body back to operating speed and geared up to go. How a few hours of  fun can affect several days of functioning, WOW.

My journey continues, slow down but back to speed. I am not upset though because I needed to enjoy my birthday probably at a lesser degree.

So for any and all who had few days that they were off their schedule, do not quit be a winner because you are a winner you and I are in it to win it. To a great week of my success in yours as well.

Pictures…Tell a Story

I recently looked at a picture that was taken of me on a family reunion. I really was not satisfied with the picture, in my mind I saw a fat roll, my cheeks a little chunky, really I have hig cheek bones. Then I thought about it, this is progress girl, remember what you look like last year.

I was unable to fit the pants, I wore a  two size shirt larger; had I forgetten  my progress. Of course, there was a little roll, which I did not want to see, but it did turn things for me. It showed me my progress and  what areas I really need to work on. Also I am in size 10 pants,  that are getting baggy, last year I was a size 16. Last year I  wore extra-large T-shirt, this year a medium.

Sometimes we as people critique our current situation and forget our accomplishments. Actually I did become somewhat depressed looking at my pictures, then that bright star begin to shine. I had to turn this into positive and I did. I looked at my picture and saw  greatness, I saw improvement, I saw all accomplishments, I saw things that I was omitting.

Some times we look at pictures and see the small things we would  like to erase or crop out. Ok let’s  make those changes but do not forget how far you have come. Compare, look at where you was and appreciate where you are today so that you can move forward to tomorrow’

To a great week of work out in a better picture of you.

Nutrition is A Key Part of Workouts

 

Working out has become a part of my life. My workouts have assisted me in transforming my body and my lifestyle. I also know regardless how hard and the frequency of my workouts, it is all ccancelled if I my intake is out of control.

Not only must I have adequate nutrition, my portions and frequency must be correct. I was unaware until a year ago well until  I became familiar with  portion containers,  I was eating healthy but my portion sizes were all wrong.  I also learned that contrary to the traditional three meals a day this  did not apply to me.

On my journey to health, fitness, and lifestyle change,  frequency and quantity of consumption  is what I had to focus on. I previously  believed  I was doing good, fantastic, bragging,  consuming so many vegetables and probably as many fruits.   I was really increasing my weight, because I was yes, yes, and yes, overeating

On my  journey I’m still learning,  as well as  improved.  I am consuming protein, vegetables, healthy fats, fruits, dressing, seeds in portions with my workouts.  I feel good and the transformation is HAPPENING, yes.

If you have a problem with your weight loss and this may not be the complete solution but look at your  nutritional intake, the frequency and the amount that you’re consuming daily   An adjustment  may make a difference.

To a powerful week,   great workout and awesome nutritional intake…..

HOW LARGE ARE YOUR GOALS

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Working out, eating healthy, choosing foods with less or no preservatives, all of these are goals or a change in lifestyle.  AWESOME.  But what are your goals.  We can have so many goals in getting healthy and fit we forget to actually set the goal.

I know, of course everyone is not like me, whom should I give thanks for that?  Setting a goal to eat right, what does that mean to you? Really what does that mean?, eliminating, including but be specific.  If you are unspecific will you achieve your goal.

A lesson I had to learn on my journey, my first goal was to eat right. I  begin eating salads, loaded with dressing, eliminated fried foods, particular about my sweet consumption ( I have a sweet tooth). I WAS NOT eating right. I had to learn a salad over sized was not right, the wrong salad dressing and the amount was absurd.  Decreasing my sweets intake, no I needed to find recipes to both satisfy my palette, reduce my caloric intake that would not put me to sleep or decrease my energy.

I share sincerely, what are your goals? what I recommend or what has worked for me and hopefully anyone can apply is what will you do to achieve those goals.  Working out okay but why, set goals that are true to what you will do.  Working out you ask hmm this is a goal. No if you have not chosen the frequency and when you will increase the frequency  or the weights how long before you increase your weight, maybe a jog run combination how long before you are jogging without the run?

Working out to look good for an event, To just look good and feel good, to be healthy. Map it out, reach that goal, big or small you can do it.  I believe in you.

To a week of success in goal planning and achieving.

 

Eating Healthy Without Results

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I have heard every trainer state it is what you eat with your workout that brings results. have to agree, it is what you eat, however did you know consuming healthy foods can hinder your fitness progress.  Well I did and did not.  I know healthy foods, and thought my intake was on point, I was WRONG.

It is consuming the correct foods and the portion. I love portion control in Beachbody workouts. It does require calculation for caloric intake. But man oh man, with the portion control you have so much to consume. Honestly there are days I am unable to consume the food.  What’s even more so is it all is what I was already eating, I just needed to tweak amounts and time.

My question to you, and to any one experiencing as I have results slow or not seen, look at your intake.  Or if you have an eating disorder or had one which may slow your fitness results “Portion Control” just maybe for you.

 

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Components of Weight Loss

Are you frustrated as I once was, because I was exercising and not seeing the results I wanted especially with the time I was spending on workouts.

  1. To begin with I was actually wasting a lot of non productive time in the gym, going at the wrong time waiting on machine.  Now that I have discovered well recommend by a friend Beachbodyondemand.  I can workout at home with a trainer on my schedule without  a wait.
  2. Having the satisfaction of working out at home was and is great. i was choosing which workout I wanted to do.  This showed little results.  There is a scheduled program with each workout and there is a reason for this, to make certain each muscle is worked to a proven RESULTS. Another lesson I learned, “follow the program”.
  3. Hydration, it is necessary to drink adequate fluids, your body(muscles, organs, tissues require hydration).
  4. Nutrition, are you overeating or undereating? Eating less food in the beginning will assist with weight loss or fitness journey.  However, for long-term this is a NO.  The body  will go into starvation mode.  What happens, you fatigue easily, you crave unhealthy nutrition that can and will  hinder your progress.  You know, again with each of the programs on Beachbody there is a nutrition plan.  Okay the plan is not generalized it is actually detailed to your weight and activity and the amounts of specific foods required to see results of a specific program.  I was so surprised to learn I consumed foods though healthy was more than and some less than I needed. Wow thank you BeachBody.  I cannot get this at a gym, not that I am aware of.
  5. Sleep, regardless of how busy our days are to see results adequate sleep is necessary. I had to actually time out my days with a calendar.  Yes there are days I get 4 maybe 5 hours of sleep, but they are few.

Consider your lifestyle, are you using the components necessary to achieve success on your fit journey? If not it is NEVER too late to begin.

I salute you to success and if not a beachbody user, give it a try BEACHBODYONDEMAND