How many times have we’ve heard, “don’t you want to be like (person name)”? How many times we nod our head to yes especially if a lot of individuals are committing on the yes and more so on any social media platform.
The top of this we will imitate that person’s behavior. If you’ve never been a victim of this, I applaud you a million times, because honestly, I have. Not a million times but as I sit here and think about it those numbers are adding up.
My point is do you really want to be like someone else or is it there is a feature about that individual you admire and would like to know a few actions to achieve that feature. NOW and truthfully you probably are and have applied most of the necessary actions but have failed to follow through or you may be on the path and need to tweak what you are doing.
We are all uniquely different, we need to be ourselves, learn and apply or tweak what we are currently doing rather than erase what we are doing and beginning anew to mimic someone else. Understand this is not by any mean discrediting someone’s effort to assist you in change. Absolutely not. What it means is to evaluate the YOU now, actions you’ve applied or not applied then move forward. We can always learn something from a person (I am referencing the fitness world here) and apply it.
This may seem confusing if so, you’re thinking too hard on this blog. I’m asking of you as I MUST remind myself look at you now don’t do a 360 makeover of you. NOPE this is someone else, but you can once again add to or tweak your actions and become the BEST VERSION OF YOU.
When you hear it or read it what really do you think? I’m okay, I’m young I have many years before this concerns me, I’m already on medication for my heart, I only have blood pressure problems my heart is okay. If you have thought any of the above, WELL, it’s time for a bit of heart education.
Before I begin let me share a few tips that will assist you in contributing to a healthy heart.
Regular check ups with your PCP no less than yearly.
If you’re a caffeine person, start decreasing that consumption. Caffeine increases the heart rate and it dehydrates. Dehydration can alter that potassium and sodium balance. These two have an active role in the heart pump.
‘Nutrition and that does not mean a diet, it’s just that, nutrition. Be aware of what you eat, decrease the fats. Note I said decrease because there are fats that are healthy also no need to starve yourself.
Increase your veggie consumption
Workout. Yep workout, stop using age, weight and those other 100 excuses. You slowly increase any workout once you start, just start. What workouts? You know where you should start, but if you need help in deciding, let’s chat. You can fill out contact on the blog, DM on FB or IG.
Dental hygiene, brush, floss and dental visits
Are you a smoker? Decrease the smokes, speak to your MD about gums and patches. Oh yeah remember neither of the 2 works overnight.
REMEMBER, you are important and loved so contribute to YOUR healthy heart.
Now lets address a few things -being young is great but remember you’ve been eating and lounging for a few years all adding up and contributing to your heart. Heart abnormality doesn’t affect us by age although the older we get and continuing unhealthy behavior does add up.
On medication, yeah for that MD but how about helping the medication with a few changes. Who knows a change in lifestyle may decrease the dosage of meds.
Blood pressure meds not labeled as heart meds but it does regulate the pressure in the heart, the opening and closing of heart valves for blood flow, okay you get it. Yep changes can be made.
Even in adjusting your lifestyle NEVER stop your medication without discussing with your MD. Also there are other health issues that can contribute to heart abnormality so ALWAYS discuss with your MD for changes that YOU know can increase a medical problem. Once you get that Ok then start implementing the changes, hold your head high and get that proud of me walk on why? , because you are now a proud member of the American Heart Healthy Life.
I’ve heard this several time recently. First let me share I’ve experienced the thoughts, used the excuses and believed the myths.
We are all created equally and yet we are all different. I’m sharing because I want as many females as possible to believe in themselves es in fitness. I’ve heard this recently.
”I want to lift but I don’t want to get bulky and I may be a bit too old to lift weights . No unless you’re lifting for competition heavy you will not get bulky but do know lifting does increase bone density decreasing the readings and decreasing or improving osteoporosis. Lifting with cardio will increase fat burn BUT be mindful you cannot out work bad nutrition.
I don’t have weights or my weights are just 5 and 8 lbs. Note your body weight can substitute with correct form and motion until you can purchase weights. Also 5 and 8 lb. weights are good to begin lifting. Do you want to injury yourself or begin too heavy to stop. Your body will actually let you know when it’s time to increase.
Another one ” I can’t do those squats, jumping jacks, burpees, push ups, mountain climbers. Yes and once more Yes. Yes you can all the above mentioned have modification. By the way if you can’t do full body or knee push ups did you know you can use the wall. Yes standing pushups and as you get stronger head to the mat.
My age, “ I don’t know of many women in my age range that’s working out”. I am guilty of this one then I remembered; it’s about me so yes it’s about you. Believe in you then find that group of females that have your mindset in fitness. You know the ones that’s doing it, flaunting it and supporting each other. Debunk the age myth.
If you’re ready then get started today. Believe in you. Stopping or doubting isn’t an option. Start with you and know you are your own competition in your fitness journey.
Another one, I can’t run or jog. Maybe not today but if it is a goal then a brisk walk, increasing your pace every few days as your body allows then add jogs slowly with your walk.
If you’re dedicated, committed to the change then it’s time for action. You for you because the best of you is waiting at your goal line.
Did you know there is power in the mirror. We look at mirro for daily image, our atire, make up or in selfies. But did you know?
The mirror has power in your fitness. Yes it does. Until i looked at myself working out I wasn’t aware I was doing my squats incorrectly. It felt right or maybe I was feeling the 25 lbs on each shoulder, oh now I’m at 30 👏🏽👏🏽. My alignment was incorrect but that mirror image assisted in me getting it correct and that muscle burn increased.
The same with my bicep curls and squat jumps almost but I was off. I’ve had a few more adjustments and yes the burn is increased and more so I’m really satisfied .
Thanks to the mirror. You choose your mirror but know it has powers. The power to improve your workouts. Of course if you’re in a gym there are mirrors use them,
To going forth in your fitness and using the power of the mirror.
What’s a fumble? You know just rolling around sometimes we drop it or barely catch it before it falls. Well thats exactly what I did or was doing.
I was fumbling, and before I dropped I challenged. This really sounds like a lot if mumble jumble, meaning nothing. Haha. but it is.
I was fumbling about in my fitness journey on my weight lift. Before I go on let me share my journey.
I stream my workouts and love it I’m team BEACHBODY 100 PERCENT. I choose a program with a trainer and follow through however I can do or join live classes on Bodi, this is new and so much fun. Now there are spin classes. My choices are huge. So before I go on if you’d like a trial 14 days just send me a message.
Returning to the fumble, I was not satisfied with my changes in my workouts. Before you judge and say streaming workouts don’t work, remember that nothing works without action be turn something on, applying some type of action is NECESSARY. I applied action. What i did not do was challenge my action.
The challenge of increasing my weight lifts be it shoulders over head press or squats, bicep curl or tricep extensions and a few more. I was fumbling staying with the comfort weights and not challenging myself. I have committed to challenges and my lifts are ups. Before you challenge in weights I suggest comfort, correct body alignment and nothing you foresee as injury. If you are good in these areas then challenge yourself, catch your own fumble.
To weeks ahead of the challenge. You for you in 2022.
Rising or lowering are my chosen words for the goals of 2022. It’s a message I want to ask of myself and you are welcomed to join me.
At the beginning of a New Year I make goals. I revisit my year prior goals and see what remains and how to incorporate with my current goals. Okay it’s goals but at the beginning of the year they ate called ”resolutions or intentions”.
Either way it is so easy to do what I call over loading the resolutions, raising the bar. Am I guilty of this?, absolutely. In past years I’d lower the bar. Lowering the bar also lowered my self worth. Am I valuable, or you valuable? Indeed we are so why lower to accommodate that over load.
New approach, setting the goals monthly, meeting these goals and steady rising the bar. No longer lowering the bar.
Now will this mean no more evaluating at the end of the year and no more adding to the new year? Nope but it will decrease the add on and a huge applaud of the many goals accomplished.
So as of today let’s applaud ourselves because we are ” Rising the bar”
How many times do you, me make resolutions and in less than a week rethink those resolutions. This was once me and I know why?
Making a resolution or resolutions is easy, it’s the dedication and your mindset. If your mind and dedication isn’t in sync with your resolution then, ”it’s not happening”.
We can make changes anytime during the year, it’s easier to wait and begin changes on 1 January or is it. If this is you and you’ve waited to commit to yourself until 1 January then let’s do it right. YES you can commit and stay committed for 12 months. How roll call.
Did you make that list of resolutions or did you just say it out loud, or jokingly share it with a friend?
Make the list, keep it real. Now what actions are you applying. Change happens with action. Got that, now decide the frequency you will check in on yourself to see progress.
Just sharing I set monthly goals then break the actions down to weekly with daily actions. That’s step by step. Being honest with the goal ( oh yeah it’s the New Year so it’s resolution). Each week I do a roll call on my actions and goals achieved.
Honestly I slowed down in 2021 November so I had a few misses, however I was able to achieve 70% of 2021 resolution goals. Most of all never stop or give-up on you. Resolutions are You committing to You. Just do your “roll call”.
As 2021 nears to the end and we ( you and me) look at the goals set in this month there will be a question or questions. Now as I look at the year of 2021 goals I see a lot of misses but even more reached goals.
I am good at writing my daily and weekly goals. Remember goal setting is great but it will stay there if there is no action. Applying action is important but sometimes in life toss and prioritizing we miss a few goals. We pivot make changes and keep moving towards those goals.
I have to remind myself as you should to applaud all our gains in 2021, dont neglect those missed goals ( I will not) but add them to the goals for 2022.
Most of remember you are GREAT. It is super easy to feel down on missed goals and forget your greatness.
Now im going to 👏🏽👏🏽👏🏽 for us all for enduring 2021, all the goals we’ve accomplished, blessings received and most of all knowing that you are GREAT.
Tis the season to enjoy. It starts with Thanksgiving and the others follow. Hanukkah, Christmas and all the holidays after Thanksgiving to 1 Januauary.
Please don’t allow the calories stop you from enjoying the holidays. What ? Yes I will repeat don’t allow the calories stop your enjoyment. It’s a time to enjoy family, friends and the food. These are memorable and cherish-able times. Although they are repeated year after year and yet each are so different. Does this mean over indulge umm, well, not completely. But well it does mean you may consume more than normal and thats okay, BECAUSE well just
Raise your hand if you’ve ever ruined the holidays for yourself by stressing about the number of calories you consumed? ✋🏾✋🏼✋🏽
When you start to feel those anxious feelings setting in, I want you to ask yourself…are calories the bad guys here? Or is it my mindset?🧠
Hint…it’s most likely your mindset.
Your brain is telling you that calories are bad and you’ll get “fat” if you eat too many and don’t burn them off.
But I want you to start training yourself to think this way…calories are fuel for your body, and around the holidays, it’s ok to enjoy calories that taste DELICIOUS.
You aren’t going to gain 20 pounds immediately (although sometimes it feels like it), so brush off the stress, enjoy yourself in moderation, and live yo’ life!