Commit to Your Fitness Journey: 25-Minute Workout Insights

I’m so excited that I am on day 5 of week 8 of my current workout program. There is 2 remaining days, one a lift the other a flex and mobility day.

My joy is I committed I’ve learned from past experiences to follow the process and not stop with a challenge. I was however challenged with the change in tempo and a few of the routines. This is a 25 minute program 7 days a week with 5 days of lifting, 1 day of core and 1 day of stretching (which you need and will enjoy). Can you modify? Yes. ALWAYS listen to your body, it will tell you when to increase as well as when to decrease your weights. It will tell you when you can do a full squat or just 1/2 but you know you do not stop. You just keep it moving. Will you and did I sweat yes ALSO there were a few workouts I really used the middle finger. BUT I did not stop.

The regret is I begin the program with uncertainty because of not knowing. Really was I suppose to know? I was second guessing the trainer and what I could do. Commitment and consistency REALLY DOES MAKE CHANGES. My second regret is not taking before pics so I can exhibit the changes I made through the program. And most of all is my third and sad regret. I didn’t invite you to join me so you too could either uplevel your current workout of begin a workout to see changes in 25 minutes.

I will be taking a break for a week (not completely); I will return for one week of Belle Vitale which is a Pilates workout on a new level and then resume my 25 minutes workout. This time I am opening the invitation to you join me.

https://click-myl.ink/2p8n22c8 Click for the friends and family discount and then let me know you’re in. Send a reply or you are welcomed to send an email. I will respond. Email address nitricehealthyfit@outlook.com or Contact

Finding Workout Balance Amid Busy Schedules

That’s the concern I recently heard from a teacher. Why? She is returning to work and the finally commitment she made with noticed changes from working out during the summer break she feels is over. But why I ask?

Your schedule changes and you feel it is necessary to just stop. End the progress you’ve made to restart next May or June.

Tell Me Why

Why would anyone sabotage themselves when there is a resolution. Unless there is an injury and I stress the importance of safety and listening to your body in all workouts.

  1. Stay committed
  2. What do you want to do (mindset), keep starting over and why?
  3. Look at your daily schedule. I am no teacher, however my schedule does fluctuates sometimes a little and sometimes a lot. Schedule your workouts.
  4. Yep the hours may vary but you can get those workouts in. But you have to want to get them in.
  5. Allow time for the body to adjust, don’t give up on you. A quick share- I recall I had a HUGE change in my schedule and I wasn’t able to keep my commitment to myself in my workouts. FYI- I decide how many workouts I will do in a week or which BODi program I will commit to. I was so fatigue in the evenings during the change I was doing one maybe two workouts and on top of this I kept shouting the workouts wasn’t working for me. The truth is I was not working with the program and failed to follow the process yet I wanted to see change. I shared these with a friend as it was pointed out, it was me. ANGRY I was, hotter than a firecracker I just wanted to explode it was not me. But yes, it was. Giving thought I did a change myself and it was not easy, especially the first month. I begin my day at 3 AM. That was 2 hours earlier than my normal wake-up time. I needed time to drink my pre workout which I now so love and recommend and to do my workout which at that time was 45 minutes to an hour. The struggle was real but I stayed committed not because I had to, I wanted to. Yep I am so bragging as I pushed through the wake up struggle for a month and then it happened. My body responded and it was no longer a struggle. So I am encouraging you and all DON’T STOP OR GIVE UP ON YOU.
  6. No, early AM may not be for you, but how about late evening. You already know the best time. I’m applauding you for you can do this change.
  7. Returning to college well you too can adjust. Fit those workouts in with classes and studying. I know some days may be a bit difficult as those exams and extra studying and college interaction can absorb a lot of time. But don’t forget about you. Knowledge is beautiful but so is your health. Make it work. And it is okay if you have to scale back to 2 maybe 3 days a week instead of 5 or. Just DON’T STOP, Wow I’ve said that a lot.

Stay committed to YOU. Yes, you can do it. I am once again applauding and cheering you on.

Links of my favorite loves BODi and get 20% off just click

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My pre workout has different flavors, there is no jitters, you have a push, focus increased, alertness raised and you give a kick butt participation in your workouts https://click-myl.ink/yme7na5d

I am accepting feed back on the workouts, my pre-eorkout which I call my boost juice. Leave a comment or send me an email nitricehealthyfit@outlook.com

Embrace Your Inner Beauty: You Are Enough

You Are Beautiful/ Handsome

This is just a reminder that yes you are. So light that inner beauty/handsome light shine. Maybe you are not the person you want to be in body size or you may want to upscale your professional and or personal life in other ways. There is no need to be down on yourself. Don’t deny that you are beautiful and or handsome.

Your inner beauty will always outshine or add to the outer. Make-up faces are just an enhancer to the outer look. Don’t come for me because I purchase and wear make-up, not daily and not at every outing but believe me I have lots from drug store brands to high end. But it is just make-up and it does not define the person I am nor the person I want to be. It’s the person I am, you are, right now.

Have you ever noticed anyone that was so beautiful or handsome and because of the negative attitude, personality their appearance begin to change and you no longer was able to see the beauty many claimed was there. (just an example, if your beauty is not inside how can you expect anyone to see your beauty and shine outside)

Love the you and be proud of the you right now. You just need to let that positive attitude, personality and actions be your shine. You can make those changes you want, fitness, goals and changes in personal and professional life. But you have to stop comparing your looks to others to begin. There is not a beauty application to change. As you glow from all your changes the beauty is there.

So today I ask you erase all those proposed settings you thought were required for the changes you want to make about yourself. Erase all and I mean all those limitations and begin the work.

Know Your Body: Tips for Managing Allergies and Stress

It is time to realize triggers does not only apply to foods we eat, change in weather, certain fabrics, but also our daily lives.

The foods we consume can promote allergy reactions as well as slow us down. I know we are told increased sugars and carbs can affect us. Yes, they can as well as increase the inflammation in joints and if you are diagnosed with certain GI issues you too can be affected. The food can deplete energy and either make a delay in your fitness workouts, change your attitude escalating disagreements .

I always say this “know your body”. Know after consuming specific foods a change. I am aware we think if it is considered “healthy”, we should not have a problem. Uh no. Sometimes it’s the spice that triggers us, or the food. Example of me….

If I eat too much of any green lettuce no matter, I will get bloated or begin to itch. Sometimes just a smite of sodium my lips swell and I get again all itchy. Does it happen all the time, well no but it does happen. Because of these reactions I become easily irritable. It was a process of elimination after speaking to an allergist.

I know this quick write us may have zero meaning to many but for those that experience unknown reactions just a suggestion. Slowly eliminate foods and make a decision.

Now the biggest trigger can be STRESS. Stress can trigger so many things, inflammation flares in joints, irritability, metabolism slow down, GI abnormality and a few other attributes. Know your body. With STRESS I encourage few minutes during your day to take brief walks, stretches, find a space for a few minutes of quiet time if you’re in the office to just do some breathing. Develop a workout routine, take evening walks or morning and or evening meditation.

Your LIFE, your Joy, your Health it is all priceless so take care of you.

Cultivating Positive Growth: Removing Weeds in Life

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Overcoming Relationship Doubts: Finding Strength in Yourself

This is a soft and yet heavy topic. It also has two answers. Yes and No. Personal relationships for many of us who care about an individual can be affected. I’ll share how in a minute. It does not matter if you are in the beginning hoping to build a relationship in it for a few months or years, once you care and enjoy an individual you can be affected. For many it is just move on for those as I am sensitive and yet strong but meet someone you feel you have some what of a connection it can be a pull at you.

You begin to doubt your judgement of another and yourself, you have one thousand questions of “what ifs” just floating around and then the energy from the “what ifs” seem to pull at you. For some it’s isolation and many it can be tears or even a few days of alcohol indulgence. We are handle it different. Yes it may affect your workouts because of the energy given to the situation will drain you.

fill your cup

Now for the big girls and guys that walk away as if they are not affected I need you to stop. You know you are and because you need to exhibit that self confidence as if it’s time to move on and you really don’t want others to think you are as many might say “a wimp” or “it was short just move on” “there are more fishes in the sea” or the one I really don’t like “they were not for you”. I say it is all a big bucket of poppy crap. You’re disappointed, you hurt, you too may have misjudged or still questioning yourself. It is good however it does not affect your workouts totally because I know you was lifting 80 lbs. and the last few days you’ve only been able to lift 40.

Honestly, I’ve experienced both and was affected in both ways. One I heard the “what ifs” and in another I walked around amongst friends as if I wasn’t affected but alone I did dab as few tears.

My answer to it all is the same, how you care, bond, love or feel about someone will affect you. Allow a few days and set those days to recover, get yourself and energy back. DON’T believe that you are unworthy ABSOLUTELY NOT. You are GREAT and WORTHY of things GOOD POSITIVE and GREAT. You just need to rewind and in many cases talk to that individual that too may share the same feels and the lost in communication is cleared. You may just be the PERFECT person for each other and grow or become friends (you have to decide the limits on the friendship), or maybe just end the relationship at a zero. It does not matter the time limit, but it is the value and how you feel about an individual. It’s one of those grandma things I was taught and I stand firm today in it.

“FOLLOW YOUR HEART”.

Okay you have thought it through and now in recovery mode so let’s get those workout scheduled. You are a CHAMPION, I’m over here cheering for you.

Have You Felt That You Are Giving And Not Receiving

Is It Time For A Shift

The topic will relate to so many people but just as many refuse to accept it. It is so easy for many just plain simple and a everyday lifestyle. I will break this down in 2 components one in personal life and the other as it relates to fitness.

Personal /Professional

It is easy to give your best in relationships, our professional life and fail to see the return. We become a statistic in just follow the road map of how it is suppose to be done. We become burned out, everyone expects the same no pats on the back, no thank you, no promotions, no I love you, because we have silently allowed ourselves to become a victim of what we should do regardless. I use the term “we” because I have experience this and had to ‘EVALUATE’ myself and actions and that is when I begin to take action. Just a few recommendations but application of each depends where you are and your comfort level.

  1. Speak up. Yes stand up and speak up and ask why are you expecting so much from me without compensation. I was shocked a few times when I was told “because you’re good at it or I didn’t know you wanted compensation the one that says I didn’t know it bothered you or mattered to you. See we can easily by being quiet allow others to take advantage of our kindness. They already know. Just FYI expect attitude when speaking up because many people already know they have offended others, been disrespectful but didn’t expect to be confronted. Also expect change in relationships as well as possible loss of friends and distance in co-workers. But now they know and will respect you differently.
  2. Looking for a promotion at work- speak the head of the department to find out what actions you need to apply. Let them know what you are currently doing (which sometimes you are applying the actions without recognition or others thinking you are satisfied at a level without compensation). Change will come. Accept the recommended actions without an excuse why you CAN’T. If you want the change then YES you must apply the action
  3. Your significant other. I know this is one to tip toe on as all relationships have a difference. Are you able to truthfully talk to your significant other about your feelings. Share where you are and why you feel you are giving without an appreciation of return and explain the return you want. Remember it is not always about the monetary things or sex. Although it is an added value. As you share what you are feeling the lack be open and ask what can you assist them with because itis possible there maybe a deficit on the significant others side. Most all communication should always be shared and in a possible way for both. So a good date night, movie night, small walk together or just cuddle conversation. Listen, express yourself and enjoy the positive outcome.

Fitness

Working out has benefits. We see changes in the body, mindset, energy, nutrition. We also have to decide the fitness that works for us and the days we will workout. I am good for promoting the behavior of scheduling your workouts on the days you will. Some days the energy may be different but just do it and give your best. Suggestions:

  1. Schedule your workouts, even if the time varies. You are committing to yourself and your health remember there is no price tag on you and your health. You know that old “priceless”. Share your time of workouts with family, friends so they know and will respect the time.
  2. Your nutrition. Keep it balanced, enjoy celebration, being out with family and friends but there is no need to overindulge as well as starving yourself. Find a nutrition plan that works for you allowing the balance. I have suggestions that I will link at the end of the post. It is okay to do it yourself just don’t making huge changes that will not only affect your health but your workouts. If you are not properly nourished how can you be successful in your workouts.
  3. Add variety in your workouts, don’t just focus on one specific method of workouts. And if you are streaming follow the program. You will not see change jumping around when you are challenged. MODIFY . Follow the process
  4. Believe in yourself. Know YES you can. Stop being a friend to the scale. Uh yes the scale matters but there is so much the scale does not tell us. Energy boost, inches lost, walking or running faster, hydrating more so your skin is glowing, your strength has increased, your mindset is different you are noticing you are doing a lot of brushing off and mindset shift those petty conversations are no longer interested.
  5. If you feel working out at the gym isn’t for you then stream. I’d enjoy if you join me and let me know you have just send me an email so we can become accountability partners. If streaming isn’t for you then go to the gym or maybe you need to use them both. Seeing a plateau change. Just don’t change because you are challenged or don’t want to follow the process. Find a friend or family member even a co-worker that wants to join in on the fitness journey
  6. Your fitness journey should be one you are growing into or extending, love it (even if you have to take that sometime break; but not for an extended time)

Is it time for a shift.

Streaming join me https://click-myl.ink/2p8n22c8

Nutrition https://click-myl.ink/2p8upuky

After you’ve made that decision send me an email to becoming accountability partners : nitricehealthyfit@outlook.com

Achieve Your Fitness Goals: Commit to Your Best

How Are You Showing Up

I sometimes have this question for myself and with me today it is a focus on my fitness. Of course I sometimes not often ask this question in my professional life but again mostly in my fitness.

How I show up for my workouts, although at home because it works 100 per cent in my favor, yep love the streaming. A brief deviation I stream because I need guidance in my workouts.

Screenshot

Now back at it. How do I show up? what is my mindset? am I willing to challenge my body when necessary without causing injury or will I just go through the motion with minimum effort and expect to have a great workout. Or blame the trainer because the workout for the day sucks and I’ve not given my best. If I am tired I need to suck it up, If I am fatigued (speaking of strength in liftin) I need to decrease my weight range and yet give my best, If I cannot run/jog then I need to do paced stepping, jumping jacks then side steps.

Showing up for a commitment means giving your best for that day. Remember as I always emphasize your best will vary sometimes. If you want change, if you want to apply the actions for those changes then that mindset and presenting yourself MUST be YOUR BEST.

If you are into streaming or want to workout at home come join the family. click on the link https://click-myl.ink/ms5bm4at. After you join alert me so we can be accountability partners in the community on the journey. I look forward to meeting you.

The Power of No: Transform Your Life Today

For many as I once was until …

It is so easy to say “YES” because we don’t want to be labeled as ant-friendly, the team member that sometimes participates instead of all the time, or the family member that doesn’t assist other family member or the friend that isn’t a friend because they will not follow in the behavior of others that aren’t serving or withing their motivational gain. So what happens?

You begin to deny who you really are and become so wrapped into the thoughts and pleasing’s of others you forget about yourself. You say “yes” to it all well too frequently and you wonder why you are as bit behind on the goal set for the week/month. I will raise my hand, no I will raise both hands at being a victim to “YES”.

Yes can be limiting and blinding. Making this short and sweet. It is time to set boundaries. No to what isn’t in your time allotment for that day/week/month. No to the gathering you really don’t enjoy. No to you telling me which person or people I should not interact with because of your beliefs. Really on that last no I have to say sometimes those close to us just may not know us well enough to say wow that person/people are the match to you.

BOUNDARIES set growth. With boundaries we can empower our mindset to growth and appreciate the person we really are. It is also a way for others to begin to respect who we are, Is it time to begin saying “NO”? To many things yes but not to all. Just know you and don’t feel bad because you decided on you for you because many decisions are about you. Your Joy, Your Peace, Your Love for who you LOVE and Your Life.

It is time to switch a few “Yes” to “No”, Congratulation on your growth!!!!

Pacing Your Workouts: Balance in Fitness Success

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