On my journey of fitness, I have to consistently remind myself it is necessary to have a rest day. I know and have heard of many people who workout 7 days a week consistently unless an illness or matter of emergent.
It is necessary for the body, muscles to rest as working out with weights everyday and muscle building, the muscles retain water. The body needs to relax and allow the muscle to release. Now I am one sometimes, require proof and seriously I thought this was another workout lie. However, I have noticed my day of rest allows me to continue my journey of fitness with progression instead of as previously I would lift the same weight in pounds and add maybe one or two more reps. Yes, my body would indicate I can increase but my reps would decrease.
Today if I am fatigued or feel as if I am unable to increase my weights for a specific number of reps, I will stop and use the previous weights but continue to increase. This has helped my workouts (when working out with weights). I also include HIIT and Cardio in my workouts. Ultimately I say choose the number of days of workout that suits your body and how your body response.
Whatever choice you make, have fun and keep up the great workouts…To a healthier you, much love.
Working out requires commitment, commitment to working out requires time. Time YOU must create as I do. There are days especially if I had to readjust my day which means if it is a workout day the time slot has to be “ADJUSTED not OMITTED “. I may do one of many things in regard to my workout – rest before (if I am tired), push through and complete the workout (my weights may be decrease), or drink my “jump to it juice” and get the workout my body deserves.
My time for my workouts can be as early as 3 AM or late as 7:30 PM. I workout by my energy and yes there are days at 3 AM I am not popping out the bed, but I had to learn and realize I am not so excited about the late eve workout and the most is WOW. That is my experience with my 3 AM workouts WOW, my energy level raises, my mindset is high and these are only a few attributes to a 3AM workout. There are days my workouts are later but 90% of these times my energy is high and I am giving it my all.
To you I say in committing to workouts and time choose the best time, adjust so that you can give YOUR workouts the best your body deserve.
To great, positive, rewarding commitments and a healthier you…Much love.
I don’t have time, how do you find time? I don’t know how you do it. What am I talking about? I am speaking of the questions and excuses I hear when people I know look at the changes my body has made on my journey ( I still have a ways to go).
People if you want it, and not think about it, or dream about it and wishing does not work either, YOU must commit. Commit to the change you want. You must begin, set a start date, decide how many times a week you will commit (PLEASE let it be more than 1 day), set your time schedule. Yes, family and friends need to know this is your workout time. Yes, you will need to teach them to respect it especially if it is a change and yes let them know you are committed to more than one day a week. Any why because you love yourself and want to make a change in your body, health and mind. Why mind because you are setting your mind to the change and the commitment.
So if you have been one of I don’t and how do you, TODAY begin a change. I do have time and I have found time and add I am committed to myself. To great beginning of change and “to a healthier you”.
Today I am sharing a short blog, word I despise…. Still on a diet?
No, it is not a diet, it is my lifestyle. A diet to me is sort termed.
I AM NOT ON A DIET
I AM NOT ON A DIET
IT IS MY LIFESTYLE AND I LOVE IT
IT IS MY LIFESTYLE AND I LOVE IT
Get it, I really hope so.
Now I have shared my day of frustration because some of my dear friends and family fail to understand.
I remember if I let my sometime busy days interfere with my meals blood sugar drops, or the headache. I do not like the hunger headache. Although I meal prep some days I am too busy to have that break and it is so easy to eat what a Pharmaceutical rep has brought in or the workplace has provided.
As I continue to focus on my 85/15 eating there are days temptation and those hangry (angry because you are hungry with a headache) pains hit and I want to say just give me anything. The solution that has helped me is to just stop and drink 8-16 ounces of water, then wait about 5 minutes. My hunger decreases, the original thought “just give me anything” fades. I take bites of my prepared food and feel better.
Now, truth is there are days after that water I have tried a bite of other foods. First the more you make better choices at eating the more you will taste the undesirable. Now I can taste the extra oil, extra sodium will either burn my lips or dehydrate me, too much carbs my energy level takes a dive.
How do I manage that 15% well, that is usually on planned outings, celebrations and I do small portions. Took me awhile to get to this point but I am but yes, yes sometimes I do go to 20%. I jut deal with it and do not repeat for a while at least.
Loving myself and you should love yourself as well. To a week of a healthier US.
I am not certain how everyone else feels, but for me there are days I have to check myself. When I say check myself I mean my attitude on fitness journey.
You ever look at someone who is so fit, toned and muscles popping in the right place? As a female I think muscles are awesome as long as you do not look like the Hulk 24-7, but flexing, contest I just adore. I am so guilty in comparing my journey and success of journey to others and look at someone else and do the EVIL thing. I say it is evil because we are made up differenlty, our bodies, response to different workouts, food consumption, metabolism. Instead of admiring of course I am one to always complement, but that EVIL which is
Yes “Compare” is unfair to me to you. Everyones’ struggle and success is different. Instead of comparing I have learned and must remind myself to set goals and continue my journey. Goal setting allows me to check myself and see my own success. So I say let’s eliminate the “evil”
Instead let’s love ourselves and whatever journey you are on stay focused because you are already a winner, achiever.
To a winning week of GREATNESS.
Finding my workouts for my fitness journey has taken me a minute, a long minute. I’d go to the gym, but it would not always fit into my work schedule, or mother schedule, daughter schedule. Also there were days I’d go and just use what ever darn equipment I could and this was before my days of weight lifting.
I am not my any means knocking the gym, but a person as myself need guidance and a calendar to follow otherwise I am all over the place. Do I get a good workout well……. and that is my answer.
Thanks to my finding Beachbody and ShaunT who was my first BB trainer I feel I am trainable and no longer just staggering about. Did you know and maybe so, but I did not know they have workouts (over 700) yep, that you choose depending on your level of fitness that make you sweat and feel as if you’ve worked out for 2 hours. Yes and yes, Yoga, Dance, Weights, Cardio, Weights and Cardio, and my favorite which I used at the beginning a what??? Yep they have that too a modifier until you can build up to a level for the “badassers”. My name for the fittest of people .
My love for weights begin with beachbody, interested, give me a holla. But whatever workout you are doing make it the best because you are the best.
To a week of wokouts at your best. Much love.
There are days when my energy level and mind-set are not synced. My mind knows what workout I will be doing and my body’s energy on a scale of 1-10 is a 2 and we know at least I know that is a poor piss workout.
The “sometimes” has meaning. If my energy level is low due to a long work day I will take a power nap. If, however after pondering about in the AM and it is an early AM workout my energy level is low I do one of the two both after I drink my “jump to it juice”. I run a, yes running gets my adrenalin going and after 3-4 miles I am pumped and ready to pump the iron.
My other energy riser is my treadmill. Now usually on the treadmill I begin with a speed of 3.4 and increase every 2-3 minutes until I reach a speed of 7 and stay there for about 2 miles. On those low energy days, early AM workout I am on a tight schedule so I begin at a speed of 5 and stay there for only 1 mile. My adrenalin is on and my workout is great.
This works for me, will it work for everyone maybe so, maybe no but if you can on a low energy day get some fast cardio in, get the adrenalin moving you will be surprise what you accomplish afterward.
To a week of adrenalin, energy fit people, much love.
Working out has its benefits, but to see the greater outcome, you must have adequate adequate nutrition.
I have weakness at times and oh my can be challenging so it was necessary for me to implement measures so I could stop sabotaging my workouts. Do I indulge sometimes yes, am I 100% dedicated to eating healthy everyday. REALLY, heck no.
I have tried several whey proteins and bars to help me not only with protein intake but with cravings. First I like flavor and taste, no aftertaste or chalky taste. I like a protein powder that I can add almond milk, or water and again taste good, keep me full and decrease my cravings. Decreasing my cravings for me is that I seldom have them or if I do my portion size is small and not daily or weekly I am craving unhealthy foods. I am now at 80/20, pushing more to 85/15, many weeks 100% healthy eating.
My go to are:
I can honestly say the taste are so good and Shakeology with the variety of flavors has diminished by cravings for so many food. Is it as meal, no but for a short time it can substitute for a meal until you get your meal prepared or keep you from going to the tempting fast food restaurants and over eating. The beachbars oh my, my, my too tasty is my explanation and will satisfy hunger.
Just sharing how I handle my cravings, everyone has their go to and these or mine. To a healthy week and always great workout week.
Is it a diet or is it nutritional intake awareness? Is this a life style change?
Yes and yes but there is a difference. A diet is temporary, looking for body change for a specific event. You do look at your nutritional intake, omit meals (not healthy), avoid carbohydrates (there are good and bad), exercise beyond your normal. Again yes, the outcome is fabulous, females looking beautiful, shapely, firm men just as handsome all types of muscles present. But….what happens when the event or season is over? Yeah I thought so back to normal and those carbs taste even better you do what? um hmm over indulge.
How about a “Life Change”? No this does not mean a lot of money. I am saying this because prior to my journey and years of unhealthy eating I needed a life style change. No more binging, purging and all those unhealthy habits. I am talking about eating healthy daily, for a consistent, loving your self and your body change.
Does a life change mean no more carbs ever? Of course not. Does it mean you must return to everyday for the rest of your life working out like you are insane, hell no. It does mean eating in moderation, carbs,(mostly healthy) but really some times we need that slice of cake, pie (not the entire or half ). As well as sometimes one roll is not enough but let’s not eat the whole package and not everyday do we need it.
Workouts are the same find a gym, a program as my favorite a “beachbody”
I love that I am able to workout on my time following a schedule to workout muscles, tone, stretch without waiting and on a fatigue day I can use the moderator.
To everyone reading this blog or just past and share let’s make it a “Life Change” not just a temporary “diet” change. To a week or day of decision to get it right. Much love.