Pictures…Tell a Story

I recently looked at a picture that was taken of me on a family reunion. I really was not satisfied with the picture, in my mind I saw a fat roll, my cheeks a little chunky, really I have hig cheek bones. Then I thought about it, this is progress girl, remember what you look like last year.

I was unable to fit the pants, I wore a  two size shirt larger; had I forgetten  my progress. Of course, there was a little roll, which I did not want to see, but it did turn things for me. It showed me my progress and  what areas I really need to work on. Also I am in size 10 pants,  that are getting baggy, last year I was a size 16. Last year I  wore extra-large T-shirt, this year a medium.

Sometimes we as people critique our current situation and forget our accomplishments. Actually I did become somewhat depressed looking at my pictures, then that bright star begin to shine. I had to turn this into positive and I did. I looked at my picture and saw  greatness, I saw improvement, I saw all accomplishments, I saw things that I was omitting.

Some times we look at pictures and see the small things we would  like to erase or crop out. Ok let’s  make those changes but do not forget how far you have come. Compare, look at where you was and appreciate where you are today so that you can move forward to tomorrow’

To a great week of work out in a better picture of you.

Nutrition is A Key Part of Workouts

 

Working out has become a part of my life. My workouts have assisted me in transforming my body and my lifestyle. I also know regardless how hard and the frequency of my workouts, it is all ccancelled if I my intake is out of control.

Not only must I have adequate nutrition, my portions and frequency must be correct. I was unaware until a year ago well until  I became familiar with  portion containers,  I was eating healthy but my portion sizes were all wrong.  I also learned that contrary to the traditional three meals a day this  did not apply to me.

On my journey to health, fitness, and lifestyle change,  frequency and quantity of consumption  is what I had to focus on. I previously  believed  I was doing good, fantastic, bragging,  consuming so many vegetables and probably as many fruits.   I was really increasing my weight, because I was yes, yes, and yes, overeating

On my  journey I’m still learning,  as well as  improved.  I am consuming protein, vegetables, healthy fats, fruits, dressing, seeds in portions with my workouts.  I feel good and the transformation is HAPPENING, yes.

If you have a problem with your weight loss and this may not be the complete solution but look at your  nutritional intake, the frequency and the amount that you’re consuming daily   An adjustment  may make a difference.

To a powerful week,   great workout and awesome nutritional intake…..

BEING ILL WHEN TO RESUME WORKOUT

tired

I, nor anyone can answer this question unless you are under MD supervision.  I was recently diagnosed with IBS (irritable bowel syndrome). I never thought it was debilitating. I  was wrong, so many of the fruits and vegetables I normally eat I can no longer eat, WHAT, WHY .  I was angry,  but I was compliant for a while.

I felt horrible, nothing moving in the gut, walking was painful, ( thankful I was off).  With several intervention, I got relief, 2 days. but my abdomen was in pain. I  felt tired and really wanted to just rest but my body and energy level was saying “you can work out”.  I do not know if you have ever experience your  body out of sync this is so frustrating.

I made a decision, (mainly because my energy was causing restlessness). I dressed  and was ready for a workout.  Well not 100% but 75% was good. My purpose of sharing is to know when your body is ready to resume a workout. Listen to your body, do not push beyond your capability, but if your body and mind says so, do so slow beginning and then WOW sooner than you know you will be back to speed. I did and I am so happy I did.

Resuming a workout can be harmful if MD has reasons to put it on hold, but gratifying  if you are the reason. I will do 50 pound bicep curl to your decision to resume your workout.

NON SCALE VICTORIES

I am first to admit I am not a young lady, I have so surpassed 20, 30, 40 yes but I  will not allow age define my workouts.  I love any and all workouts, but I want to sway away from workouts. How about those goals and victories.

I must confess, I will be the first to raise my hand, hell both of them to frustration at the scale.  I am also aware as I have aged my metabolism has slowed down. I also am aware with many years of an eating disorder I have helped slow my metabolism.  By  the way eating disorder is a disease that will always be with you whether you overcome it or not, but that is for another day.

Working out for 6-7 days a week, weights and not light, running, jogging I look at the scale and I am ready to toss it. I actually went out and purchased another, what the &*^$? I ignored the non scale victories which was reiterated in my workouts with Autumn Clabrese- 80 Day Obsession.  I noted what?  inches lost, a line on the right and left ab indicating I am getting abs, yes at my age abs (never had them, a bit tight but not defined).  I was able to complete certain routines without pausing or breathing heavily.  I increased my weights and at the beginning 3/4 of my workout in 80 Day Obsession was with the modifier my progression amazed me when I no longer had to modify.  I was unaware my biceps were more defined, don’t think the scale measured that.

The NON SCALE VICTORIES, I as you should always  remember.  Of course I still weigh and I am proud  when there is a decrease but I am looking at all my victories.

Do Not Compare – Spare the Despair

1+3+4=8    2+2+2+2=8   4+4=8  etc…….

There are a few ways in addition to get to the sum of 8.  Just as each number adds us so does each day we put into our workouts.   As long as we, (I say we because I have to remind myself of this) are putting our all into workouts and nutrition is on point we will see results.

It is easy  sometimes to look at how another individual is achieving their goals faster and maybe using heavier weights, or more reps and wow looking so fit.  This can be motivation for some and for others upsetting.  I tell you, to just doing your best and results will come.  Do not COMPARE, as there are many ways to get to 8, the outcome , you and I will achieve our goals .  I believe in me so I  want you to believe in you.

SPARE the DESPAIR

The Scale – Friend or FOE

scale

How are you rating your fitness progress? Is it the scale and you are frustrated because the scale is not moving or is moving forward?, say what.

The scale can be your FOE if you have not weighted the components of your progression.

  1.  Are you lifting weights,  a new addition to your workout, if so expect that scale to increase a bit, especially if there remains a few pounds of fat to burn. This was a lesson it took me awhile to learn.
  2. How do you feel? Yes there may be a way to go on your journey, but really how do you feel? Energy improved, confidence improved, how about your stand and sitting? I bet your posture is so improved even you have not noticed.  When I noticed I  was sitting taller in my usual seats, I thought the seats were lowered or changed.
  3. Are your clothes fitting a bit loose than normal, even if it is 1/4″ looser this is progress.
  4. How about those cravings? Decreased or just gone? As your fitness journey continue you will note there are many changes you do not have to put an effort to your body and mind will respond different.  Especially to foods.
  5. Your sleep and focus on life will change, did you not see this?

There are so many components in the journey to a health and fitness. I am still learning and the scale is a small picture, because these are progress  the scale just does not measure only you and I can measure. With knowledge of the components of fitness we can make the scale a friendly.

A few squats, lunges, push ups I salute to you on your journey to fitness.

Is it Fatigue or Lazy

I-Was-Trying-To-Get-Outta-Bed-Funny-Lazy-Meme

Is there a difference?, absolutely. Fatigue as I am sometimes, so tired that 5 minutes seems like 25 minutes  when I close my eyes and I am not able to focus without batting my eyes seems like 40 times. Laziness is when any excuse to sit and avoid what I should be doing.

I know this is confusing, what does laziness and fatigue have to do with an exercise regimen?, EVERYTHING. Laziness you lose focus and if the habit continues you become complacent and poof there goes your regimen.  My regimen of focus is workout, but this applies to any and all goals.

Fatigue, you rest and do whatever it takes to stay focus, total alignment with your goals.

I am guilty in the last month as to siting “fatigue”, of course I was one day a week, but I used it instead of “laziness”. I was lazy and lost focus.  Of course I worked out, but not putting in a 10, I gave it a 3 maybe.

Guilty and I just stopped and realized I did not like what I saw in the mirror (again) and how frustrated small things made me. I am one week back on track and love it.

Are you really fatigued or is it laziness, it is not too late to make that decision and make that change, you’re gonna love it.