Category: Uncategorized

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

Change Isn’t Always Instant….Unless

pair of fingerless gloves and adjustable dumbbells
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That’s right, change isn’t instant.  On my fitness journey I hear this, “what are you doing?  How long do you workout? What time do you get up to workout? How many days do you workout? The most common conversation is I need to join you, I think we can do it together don’t you.  Of course I always respond I’m delighted and then well it goes down .

Why. Because after I answer the question or questions I then get another response.  NO that’s too long, no too many days a week, I can not workout that early. Now I do understand the timing because a few days I am up working out at 3:30 AM or 4. If I say okay I’ll adjust to the evenings the response becomes oh that’s a bit late to workout don’t you think.  Perhaps, I guess. Maybe you really don’t want to do this with me, I don’t really say it but the words are in bold, big print in my thoughts.

CHANGE does not come instant if you are looking for change in your fitness help.  YOU must first decide you want it and commit. Secondly you may need to make adjustment in your daily schedule.  I was one that repeatedly said “ I don’t have the time”.  This was partially true.  I didn’t have time for the drive to and from the gym but I did have time for home workouts.  Not saying  gyms are a waste of time, when I had that time I did go to the gym, but sometimes life changes and we have to adjust, I had to adjust.

Adjust and not stop. I did stop and used self satisfying excuses.  Home workouts with beachbodyondemand.com have been so rewarding for me, dang it no excuses.  Even with home workouts my body’s response fluctuates but there is change.  Without commitment to yourself change will not come and then not instantly…..UNLESS you get the surgeon on board then of course it is instant.

Commit to yourself, Change is coming, You just have to open the door and walk in.

Challenge the Struggle

There are many days of recent I am struggling. I struggle with getting my butt in gear to work out because I either stayed up too late- sleep deprivation does hinder my workouts or my nutrition was either in a deficit or I consume a tad bit too many carbs which both makes me just lazy. Now I said lazy not tired and when I’m lazy there is really nothing I am favorable of doing.

My current beachbody – beachbodyondemand workout has a few few routines I struggle with because I want to get the most out of my workout , one being lightning bolt, standing and kneeling.  I did modify at the beginning and the struggle oh my when I wanted to progress was a laugh, look like I was hopping, then look  as if I was preparing to scare someone or attack them BUT I didn’t stop of give up and I’ve ALMOST perfected the lighting bolt.

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Photo by Tim Savage on Pexels.comI

I challenged my struggle.  On those days I’m struggling to get up and workout, I challenge my body and just do it. Challenging yourself in a positive way can be rewarding. This week how about challenge just one thing you struggle with – make yourself proud of you.

Overworking The Muscles…is it possible?

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Why yes it it.  I know when my workouts are super successful when I am all sweaty, muscles fatigued and I have to sit for a few minutes before contemplating my movements.  This is awesome, BUT there is a BUT with an intense workout it is necessary  to do several things.

1. HYDRATE –hydration is good for the body and muscles and should be done during and post workout.  The choices are enormous and the choice is yours.  For me it “Hydrate”  that’s the name a supplement that supplies my body the essentials naturally and without added sugars.  Water just water is good it is also good to add Himalayan salt to the water.  These are my three choices but there are other products I just don’t use them.

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2. REPLENISH – replenish the muscles with proteins post workout, again there are many what I love most is “Shakeology” , whey or vegan.  My choice is vegan .  If the muscles are worked hard, they need to be refueled. Can’t operate on empty or low fuel to an outstanding level.  You do know you are outstanding, if not well you’ve been informed so refuel post workouts.  Refueling doesn’t necessary have to be a protein shake any protein is good.  A shake is my choice.

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3.  STRETCHING- It’s just easy to complete a workout and move one but stretching post any workout is so important especially with weight lifting. You lengthen the muscles out and get to enjoy the stretch, decrease the chances of increased muscle spasms, you are also cooling both the muscles and the  body down as well as your breathing slowly returns to normal.

Overworking the muscles just  doesn’t mean giving 100 % but you are giving 150 and more but it is necessary to reward the body as I’ve  learned, so it will be prepared for tomorrow’s workout.

To all the over achievers on their workout journey, keep doing you- you are so amazing.

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

The First Step To Achievement

Do you want to achieve your goal? I once asked myself this. Why, because seeing my goal in a physical change after identifying I had an eating disorder, bouncing up in weight dwindling down to an unhealthy weight.

I knew what I wanted to achieve but also I verbalized my goals to the wrong people. I learned, people will listen  to your goals and will destroy it at the same time, IF YOU ARE NOT STRONG- THEY WILL DESTROY YOUR GOALS. I also learned my goals was just that MY GOALS.   I know I’m not the only one to encounter “the goal snatcher” , “the negative destroyer”.  Slowly I eliminated them and I still have a few that linger and I will never get rid of  BUT I limited my time with them.

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THE FIRST STEP TO ACHIEVEMENT IS “TO BELIEVE” . YES, you must believe as I have learned.  Believe in myself, and my goals.  To believe you must take action, because goals are not reached by doing nothing. Goals are not always but I know and recommend associate with positive people, baby steps will turn into long strides, read apply motivational and personal development books- IT IS NOT A WASTE OF TIME.

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Photo by Adrianna Calvo on Pexels.com

To weeks of achievement- WE GOT THIS

My Monday Workout “Upbeat Strength”

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This workout is one of many of this amazing program I’m currently doing. “Morning Meltdown 100”, which means 100 workouts.  Upbeat strength required light, medium weights so I decided on 10’s and 20’s.  Okay this workout is slow, then fast , and there are combined workout and normally 20’s combined (40) is medium weight but we are working out to music and the beat gets you moving but it is not the same.  These 20’s felt like 50 lbs and I had to switch out.

There are so many trainers and as I’ve said in previous blogs, they are all good  you just have to find the one that works best for you.  I’m also learning you must also have patience and believe in the trainer.  Morning Meltdown is a different approach to the usual lifting and cardio even with lighter weights you work up a sweat and muscles are worked, I’m huffing and puffing and no I can’t blow anything down because I’m just trying to make to the end.

So Upbeat strength gave me the notion of being strong mentally and physically because I had to dig deep and not stop.  I encourage myself just one more rep then two and then that set is over. Strength in weights and mind, we are able to accomplish a little more in workouts and in life if we are Patient, Believe, and KNOW –WE CAN ACHIEVE.

To a week of upbeating your workout and your life.