Nutrition is So Important

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.

portion container

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.

How Often To Increase Your Lifting Weight

 

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.

Challenging Workouts

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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.

Learning Not to COMPARE

 

 

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Beginning my workout journey wasn’t easy.  I’d look at other females regardless of age and would compare their results especially if it appeared we were doing the same workouts.
Reality since that time has taught me several things and has kept my journey ongoing even when it seems I am at a plateau.
1. We all have different DNA and body shapes, metabolism in workouts and nutrition differs.
2. Not knowing 100 percent what some one is consuming and how many workouts they are doing
3. The BIGGEST LESSON was, If I. Give 100 percent of each workout results will come. Now on this 100 percent, it can vary. Yes this isn’t a test of grading but giving my all you know there are days in a workout you feel a bit off but if you give your all as I learned that is my 100 for that day, tomorrow may be better and most of the time it is.
4. Being true to myself and applauding my progress as you should will get us to our goals.
5. FOLLOW the process of whatever workout you do, me it’s BEACHBODY and currently I am doing LIIFTFORMATION which is a hybrid of LIIFT4 @joelfreemanfitness and Transformation 20 @shaunt.
6. IGNORE those not on a journey. NOW everyone is not on a fitness journey but could be on a journey to improve certain aspect of their life. I only am saying ignore those not on a journey because they will not understand the struggles and seldom cheer for the accomplishments.
To a week of APPLAUDING, REWARDING OUR PROGRESS and Knowing Comparison is not ALWAYS a good thing.
WE ARE CHAMPIONS

I Didn’t Know Changing the Sequence will Change My Weights

several rogue gym plates
Photo by Victor Freitas on Pexels.com

 

I knew exactly what day it was  and I looked at the calendar to follow which muscles would be at work today.  I compared the previous week weights and thought I would increase my weights but I was in for a BIG AWAKENING.

The sequence was changed.  Okay I thought  and was so wrong because the muscle groups (chest and back), also changed my ability to lift heavier weights.  Oh yes I was able to increase on certain routines and others I had to decrease.  Honestly I didn’t have to decrease but if I hadn’t, I would’ve been able to do 2 maybe 3 reps instead of 10. I was and still am satisfied with my decision.

pair of fingerless gloves and adjustable dumbbells
Photo by Lukas on Pexels.com

I know now not to be so hasty in choosing my weights, at least before knowing the trainers workout plan of sequence… AND my fitness journey continues.

Did You Know

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Good morning, afternoon, evening, just depends on when you read this post, I want it to be good for you in all aspects of your life.

Did you know, you have the control to stop, start, slow down a fitness program.  I’m saying this because I have heard in the last week so many of my friends, family and coworkers say, “ I really need to get to a regular routine in working out or I just don’t know if I can do it” and “I am not sure how you work this in your day”.

To begin with I want it, my fitness journey and change is I want it.  How bad do you want it. Because I want it I have to put in the time that works best for me to get it, for certain I can’t wish on it and close my eyes to the thought and it happens.  Because I want it I find the time, it may be 3AM, 9AM or 8PM.  If you keep making excuses, you will continue to get the same results.

It’s it too late to begin, NO.  Fitness has no limits on beginning as long as you know your limits, and not overload your self, but for certain you must BEGIN and whatever fitness regimen you’re in you must TRUST THE PROCESS.  Results don’t come after one or two workouts and does not come with a workout once a month or every other month.  There is commitment and consistency, both are required as well as nutrition but that’s anothe blog.

Did you know ….YOU HAVE CONTROL OF THIS, so STOP the excuses and start making plans.  Yes replace your excuses with a plan the outcome will be satisfactory to you. So let’s begin.

My Foundation on My Fitness Journey

Road of travel

 

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.

I Had A Flare on Thursday

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.

Are You Willing to Risk Your EGO

Are you? I’m asking this question because it is our EGO that affects our behavior when we as many say “step outside of the box”.  Our “comfort zone” in life really prevents our greatness from being unleash.

Now I will share my story of “My EGO”.  Yes I had one and so do you, but I am speaking of me.  When I begin my fitness journey. Okay that is incorrect because I have been on a fitness journey since my teens early adult, yep awhile back so what.  My journey in the early years was of me on and off again dieting, working out and my eating disorder was high then low; all those behaviors except when I worked out were abnormal, unhealthy and breaking my body down instead of building it up. However ,  I was a little cute but unhealthy as hell. This  is why I call my current journey , “the real fitness journey”.

Back to the ego, beginning my fitness journey I was a bit uneasy, I am no longer the young gal and I was overweight and with kids.  My body was lacking in continuous healthy nutrition, I was 15/85 which is 15 healthy and you know what the 85 was.  I didn’t want to hear my friends tell me as a few still do and they are in the health field. “Why are you doing this now, girl you was okay with the way you looked, are you afraid of lifting weights, afraid of running, and on and on.  I allowed these words to penetrate my mind and I delayed actually beginning  my journey.  My ego did not want to hear what I knew was coming.  I didn’t want to be considered out of my circle and talked about and what if ….” I fail”. Maybe I couldn’t stay focus and just fail.

Nope I put on my “big girl draws (underwear)”, and begin my journey.  Do I hear the negative, uh huh and it has a value of zero.  It’s my journey my fitness and my ego has declined anyone negativity.  I am on it now.

As for you, “are you willing to risk your EGO?  I bet there is greatness in. You, time to unleash.  To a greater week than last week, YOU ARE AWESOME.

Sharing About Me and My Journey

Road of travel

My fitness journey to where I am TODAY has not been one of ease.  To begin my journey and stay focus at the beginning was with difficult.  First let me say my journey is continuous and a life style.

Okay, sharing, I have a history of an eating disorder,  contributing factors, low self-esteem (parents pay attention to your child, sometimes saying no does not mean I am not interested in an activity, it maybe I don’t think I am good enough because …..), bullying, and a few other factors.  I am glad in later years of growing up my mother realized “the esteem” issue.  Getting back to the disorder growing up I was heavy and then as an adult for years far too many I fluctuated from size 2 to 22.  Yes, my metabolism is shot or was but has improved.  Just over a year as I took my journey serious I cried everyday I got dressed.  My size was 20  I had to pick up my stomach and put it in my pants like a leg.  How did I get t this size again, I did it, I ate, first I tried to use the death of my mother as an excuse but no, and several other excuses but no.  It was me.  Until I accept that I was the cause of the weight gain I probably would not have begun my journey.

Today I fluctuate between size 8 and 10 and yes I still have. More toning, weight loss and muscle to gain, It’s a journey/lifestyle.  My travels thus far have been pleasant.

With my poor eating and weight gain, still sharing, I loss my hair, almost all of it.  I have alopecia.  Poor nutrition, stress , my hair with my change has begun to return, however instead of growing front to back my growth has begin at the back and still I have about 2” in the front with strands, so I have a six head instead of a forehead..haha.

Good share, I workout 5-6 times a week, occasionally 7.  I have ran several 5Ks time to go for the 10, I love weight lifting, even with RA, which I have had since childhood.  I portion control my food, finally and very recent have made it to 85/15 in nutrition.

My journey is real, I may slow down, but never stop.  To anyone and all on a journey of life changing I say, stay focused,  YOU can reach your destination regardless of the winding road.  I believe in you and so should you.

To a healthier YOU,  a journey of success, Much love