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.
Say WHAT? Can you I say that again, of course, Challenges do create and motivate atleast for me.
My workouts especially the current one I am currently doing challenges me. It’s not the weights but just the routines and then weights are added and I’m trying to keep on beat before the routine changes, I’m huffing and puffing and then I get angry for a minute or three. Angry because I question why the heck am I doing this particular workout, why not just sit this routine out and see what the next one will be or just stop the program ?
Why, why, then I grasp a hold on what is going on. Why because I want change not just physical but also mental. SO what happens, I resume the workout and challenge myself on the routine and really what happens is so surprising and appeasing. Then I think, how often I have did the same thing in life.
In life it is sometimes easy to take an easier out than challenge what we think we can’t do, because of fear, or mockery from others, sometimes lazy or the fear of losing a friend. But if you as I did challenge small things and see the outcome and most of all feel GREAT then its time. TIME to unlock our greatness, mine included.
This week or days head challenge yourself in areas you thought were unreachable, goals of satisfaction and watch the greatness in you shine and will motivate you to higher goals and challenges. Just as I believe in me, I also believe in you.
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.
Working out for fitness and seeing the body’s response can be fast or slow. This is the tea- WE ARE ALL DIFFERENT.
Knowing that we are different is to say there will be different responses. The worst thing is to compare your body’s response to another. I learned this and had to refocus on ME. I know that my metabolism is off due to my history of an eating disorder and it’s going to take a bit more of everything not just workouts but nutrition as well. With this known I know my response to any workout program is going to be slower. Am I upset well NO.
If you want CHANGE it is first to know yourself. Knowing yourself is to know your body. Cardio workouts may give you little response and weight lifting may display a huge change or vice versa. Proteins, carbohydrates, vegetables, fruits, healthy fats does not react the same in everyone. Again I say, know your body and if you don’t just move things around and figure it out or consult a nutrition, metabolism testing helps decide which food groups works best for you. But whatever you DON’T STOP” just because your results are not as fast as someone else or different body parts are responding slower.
Also don’t forget the non scale victory or should I say victories because there are so many. Just keep working out and know and believe change is happening and your goal awaits. To weeks of VICTORY for working out I’m saluting you with an extra lift.
Really, How often? Well to be honest I cannot not answer the question, however I can give a few tips I use . I’m a Beachbodyondemand lover, all. To say I have several trainers with awesome workouts by a calendar. The trainers do suggest when its time to increase, do I follow? Sometimes yes and sometimes no.
I increase my weights according to my strength, if I feel the current weight is not challenging I will increase prior to the trainer recommendation. On the flip if the weight is already challenging well no and no I’m not changing my weights.
Now the question is how do I know if they are not challenging, huh, have you ever lifted if not let me share. When you’re lifting and on rep 3 or 4 you gotta dig in with a face you hope no one is taking pictures or video taping and by rep 8 you;r a bit shaky but know you can maybe do 2 more reps and that’s MAYBE, the weights are challenging.
If you are able to lift and it feels like air or you can continue to lift on and on without any muscle fatigue. Just stop and increase the weights but if you like to go through the motion okay. It’s not really going through the motion because if you continue on and on the muscle will fatigue, the increase in weights cause the muscle to work and fatigue sooner, but with safe measures.
With any weight lifting make it about you, as I do, your goals, your challenge and most of all your safety as I also do. To weeks of weight lifting of fun (you have to enjoy your workout), safety and meeting those fitness goals, ENJOY.
It is, and I’d say it one thousand times. There are many struggles for me on my fitness journey.
1. Pushing myself to workout when I want to be just lazy which is not a good idea because I know me I’d use that excuse even when I’m not.
2. Making certain I don’t over indulge when I’m celebrating with friends and family. It is so easy to over indulge and there is a difference between enjoying yourself, (which I do) and over indulging. When I consume way too much my workouts are TOUGH. I be breathing harder, a 40 pound dumbbell feels like 90, two jumping jacks feel like I’ve ran a mile so I’ve learned, however there are a few times I forget.
3. When life challenges appear and you want to throw in the towel and just stop everything. For life challenges drain me, energy and all. On these time I PRAY and ask God for guidance and strength. Of course I read and listen to Personal Development books and podcast.
These are a few of my struggles and I pedal through, keep the focus and goal in my vision. For those who struggle just know you are not alone and you too should keep the focus and goal and know your goals are achievable.
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.
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.
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.
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.
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.
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.
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.