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.
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
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.
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.
Follow your strength is a nice and polite way of saying don’t under lift but don’t over lift. I recently listened to two guys brag about their weight lifting . One said I may be able to lift that in a few days. They had stated their lifting weight one with bulging arms ( time to buy new new shirts. The other you could see developing muscles but not yet bulging. My eyes really popped. One thing I was listening and not part of the conversation but if you are lifting 45 pounds less than someone don’t think in afewdays you will be able to the same. It is wise to follow your trainer or listen to your body it speaks to you. Really.
First of all you don’t know how long it took an individual to get to their lifting weight, what is the routine. I know this because I workout with several trainer (beachbodyondemand) and it depends on the series of routine, the position, the pace and other factors which decides the weights to use. Do my lifting increase, slowly yes. Most of all good form and safety is important.
Speaking from experience and growth I say follow your strength, your body will tell you when its time to increase because the weights will seem lighter or you will do far more reps than you thought. Challenge yourself but again with safety and not too rapidly, which can cause injury. Also it’s okay to challenge yourself with an increase in weights for a few reps then decrease.
Consistency is key, you will get there. To weeks of challenges on weight lifting with great results.
That sounds so controversial and I know you’d think no way . Well yes it can. I’m not speaking in the terms of grading or money I’m speaking in giving the best of yourself . For me for now I’m speaking of my workouts. There are days and not consistently but my workouts are not what we say “100” and it maybe a 50 compared to the previous day’s workout; BUT if my energy is down, or I’m fighting off an illness or for no apparent reason a 5 lb weights feels like a 40 lbs. Now with any of these known factor if I give my best I am giving 100.
Just to share as I had this conversation recently if you give your best and not holding back you are a 100. To 100 in each of your workouts as I will continue to give 100 in each of my workout.
Is it, I know all weight loss should be considered a great move, BUT all weight loss is not healthy. This sounds confusing but don’t read into it and don’t think I’m trying to confuse you. NOWAY.
I have a few friends 👬 on weight loss journey and feel they are doing good and they are. Their concerns is not their workouts but their nutrition because they are not sure if their current nutrition will be forever. First changing your mindset in nutrition is a plus x 20. This takes discipline and a lot of it. However if your change is a FAD hmmm, probably needs to be evaluated.
A change in nutrition should be a lifestyle change one you are getting adequate nutrition to sustain your body’s requirements and will be able to follow for the rest of your life. Temporary change does not assist in a healthy you, its like placing a board on a hole in the road. You want to be lose fat, build muscle be it lean or bulky, also know everyone lose and build at a different rate. I should know because there are months my change is slower than a snail or a turtle.
As mentioned in previous blogs find the change that works for and with you, because an unhealthy weight loss can be as damaging to the body as overeating.
To a journey of healthy weight loss- STRONG and HEALTHY is the new Skinny.
I know you are wondering what the heck? An app or containers, what does it all mean. On my fitness journey I am really focused on my intake, with any fitness journey change is NOT made by exercise alone. NUTRITION has a major role and with my years of eating disorder I must always be knowledgeable of my intake. This does not mean I don’t eat carbs I do, pastry of all types included. Do I sometimes in celebrating go over, yes just not daily or weekly. Before you think I also have those weird cravings and I again satisfy my cravings but not overly.
Having an eating disorder too thin, too thick, too skinny, too fat. I just want to be a healthier me without undereating or overeating. I do use an APP and I am guilty for not using it daily but I’m good for 5-7 days a week. The APP keeps me focused monitor my calories and breaks down my macros and micros all good also calculates my fat content. The APP as much as I like it it does not break down exactly how much proteins, vegetables, healthy fat, carbs I should take in. Am I saying APPs for nutrition are bad, NOPE they do work, you just need to know which is important.
Now to the containers, I am a team beachbody @teambeachbody.com fan, loaded with over 700 workouts with different trainers, and each have a nutrition plan with 95% of the food you already eat via use of containers or a method 2BMindset. Both are so awesome. The containers break down how much of it should each day to promote healthy intake as well as see results of your workouts. I’m getting better but I still need improvement.
When consuming the right amounts of food there is a lot of food, and when I’m really 100 on my nutrition I notice a greater results to my workouts.
Which do I choose, both sometimes I am so amazed as to how much food I consume with the containers and still be under versus just eating and inputting for macros and micros. They both work, its up to the individual to decide which works with their life style and workout. It’s also up to the individual to decide which APP is best for them.
My journey consists of the containers and Lose It APP.
To a week of Happy, Healthy, Good eats and Great Workouts.