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.
To weeks of GREAT workouts and GREAT NUTRITION.
My workouts some days are challenging especially when my RA is painful and a swollen joint or two. I’ve had followers and friends state they are not sure how or why I workouts with swollen joint, so I want to clarify. I’ve hade RA since childhood and there wasn’t a lot of excuses and believe it or not I am better as an adult than a child with RA. I will never compare my flares with others as everyone’s pain is different as well as how each of us is able to deal with the pain.
I really try not to allow my pain unless it is severe dictate my day, so that is why I use a towel. That is my workout towel on my exercise mat. I use it for extra cushion for my left thumb. There are days I am unable to put pressure on my left hand . If I try I am fallling over , slipping because my balance is off. BUT with the extra cushion it really decreases the pressure and impact of my weight on the left hand and I can do my workout without laughing at myself. Yes I do that too and so would you if you saw a rep without the towel. Now I also use the towel at times for the right knee but not often.
I just want to share if you really want to workout there is a way to adjust and sometimes you have to be created for yourself. Of course I do not recommend anyone to push themselves beyond their level of comfort or safety- KNOW YOUR LIMITS. I know mine. And for now the towel works.
To a week of pushing through and not allowing RA always dictate our next moves in working out. If you have a deficit of any kind I am saluting you too- Adjust and Push through. WE GOT THIS.
How is your foundation? Mine shaky, but before I was able to build a foundation I had to build a platform. WHAT? What? Yes a platform was my outline what I want to achieve on my journey in other words my goals. Each goal is my foundation and I have built on each.
Each goal on my fitness journey requires different approach and some are the same which I have now named “neighbor goal”. Prior to this approach I would vision what I wanted to achieve and was making small gains but I would also become so frustrated because it took seem like forever on the small gains and then ….. complete silence. I’d start again to yeah stop again. What was going on? I had no platform and no foundation.
Now, that I do and weekly I’m able to look and check on all “staying focus”. This is my fitness journey and I am willing to climb a few mountains to achieve my goals, just keeping it real y’all.
To a week of GREATNESS on your fitness journey.
Thursday is one of the day I roll out at 3AM, that is for me to do my usual and to workout before beginning my “real day”. I never know when I am about to or have no precipitating factors indicating a RA flare is coming. Any hoo, I woke up with this lovely right thumb of mine swollen at the basilar joint, which can be painful.
It was per my schedule of LIIFT4, Shoulder day which definitely meant weights. It would have been so easy for me to just skip the workout until later, or completely. For me knowing my mindset and dedication to my goals skipping completely wasn’t an option, perhaps later but NO I had other plans later. What did I do, yes, I did my usual AM responsibility so my household can remain live able and worked out. I just decrease my weights instead of 20 and 25 lb. dumbbells I used 15, instead of 10 and 12 lb dumbbells I used 8. Did the pain subside, no, but it was decreased and later in the day it was gone.
Working out is not to injury ourselves, but there are times as was for me, we can as I did make adjustments and stay focused.
To days of staying focused.
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.
Every day, every week, time your workouts. The purpose of scheduling your workouts is so that you get the ultimate response from each and every squat, cycling, bench press, push up that you do. If you schedule your workouts and really incorporate them into your daily and weekly life you become committed. It is now a habit.
It is essential as I have found, yes there are times I must adjust, the times not the workouts nor do I omit a workout planned on a day. Well only if I am experiencing an arthritic flare (severe). I do adjust if I am physically fatigued, because I know that will be a poor, piss workout. On the flip side if I have allowed frustration to enter into my life I will go for it, (these days I give it a bit more) and I feel great after. A power nap really makes a difference for me, I se an alarm and use no excuse when it goes off, COMMITMENT and my WHY.
To a great week and a great workout!!!!!!!
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…..
There are days when working out things so difficult especially when I am having a flare. I have to make a decision whether to continue a workout or put it to the side. Then I think do I really want to be a quitter every time I feel plain that I know I can endure. So I had to make a decision whether to push through to meet my goals are just put everything on hold for a few days.
I did make a decision, I am not a quitter so I decided to do my workouts. The difference is I had to decrease my weights, I had to modify some of my movements. I had to proceed with caution. My workout was a success my pain remain the same but I was able to do my workouts without harming my body and I was proud.
I know everyone cannot do this however I do encourage those who are working out with RA began to know their limits and not be a quitter. I am saying this because this is a autoimmune disease that I’ve had to battle since childhood. To have a quality life sometimes we have to push through just with caution.
To everyone working with rheumatoid arthritis I ask you to know your limits be caution but never give up, never quit. Just as I believe in me I also believe in you have a great workout week