To Change You Must…..

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To change, on my fitness journey I’m always looking and listening.  Okay let me clarify I look for ways to improve my current journey what can I also include in my fitness and nutrition.  I’m not in any going to exclude my current workout.  I had to learn the not so easy way.
To change I must
A. Be committed
B. Want the change
C. Be willing to follow the leader which means the program trainer and nutrition
E. Ask questions when in doubt instead of just quitting
F. Being committed means to not just say it but show up and do it
G. Evaluate before saying it doesn’t work for me, evaluate if I did 100% of what was required
Theses are a few assessments I learned of me to make change and see change on my fitness journey, how about you?

Lets be 💯 together in our goals.

Tweaking the Greatness Within

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If you didn’t know I’m here to tell you, YOU ARE GREAT.  Did you hear that or should I shout it again? Okay YOU ARE GREAT.

That is something I need to share because you are and it is good to hear it from someone else but okay to acknowledge it to yourself for you.  I once thought and was raised to believe you allow others to tell you you’re good, great you should not do this yourself.  This is such a a cow field and acres of yeah you know.  Waiting on someone else to admit your greatness may take a life time, maybe not that long but years.

How does greatness within relate to a workout well it does and I will explain.  There are so many people thinking working out will improve the person they are for the wrong reason.  Workouts will improve your physical appearance and your mindset about your appearance, improve confidence and make you feel like you own it (it is whatever your journey in life is).

NOW, did you know your physical appearance is already great whether you need to lose 5, 10, 40 or 100 pounds.  You just need to tweak it to get it to your desired healthy weight or size.  However know if you are working out the size change may come before the weight change.  The non-scale victory always show up first.

Tweak your workouts and nutrition will make a difference in your physique BUT I need to tell you THAT GREATNESS has always been there. Yes your mindset of positive, the confidence has been there you just had it locked in or only allowed it to flow slowly. SO yes tweaking is necessary.  Just as we tweak our wordings when writing, talking, our clothes, hairstyles, makeup, shave  don’t forget how GREAT you are.

To a new decade of GREATNESS.

Authenticity

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How is that for a topic “Authenticity”.  I read a lot of personal development books and a few are a repeat because I note the extra insight I receive about me that boost my @ss, I sometimes that is what I need.  But just reading isn’t always enough, at least for me.  I also listen to different podcasts.  This word “Authenticity” is popping up a lot and what I’m learning and see in a few people how not authentic they are.  Also make a note I’m only about 95% so I got work to do, that 5 percent is not as easy as saying 1.2.3.4.5.

Even in my workouts and I do share on social media I once boasted about how the workout was tough or challenging  and my weights used. I once did just that.  But being authentic to yourself, followers means really being you telling it like it is and not just following alone because so many are doing it, or believing it.  It means really being true to you, loving you and proud of you.  It’s okay if you are in the lower percentage on some things and I’m speaking of workouts  at this time.

I at one time did not share how the workout was a challenge and I had to drop my weight from two 30 lb dumbbells to two 20’s or 15, as well as the reason.  Of course I’d post the pic of the dumbbells but not share the whole story.  I no longer do that, even in something so small as workouts and weights being authentic means being honest with yourself and others to whom you share.

What? Why?, because it is good for some to know it is okay if you have to drop set your weights to complete a routine and the reason.

For me the reasons are various:
1. Not enough sleep- without adequate sleep 6 hours minimum my workouts are sucky and I’m not able to lift heavy I mean a 10 lb dumbbell feels like 20 or 25
2. If my form is off, not standing correctly or only able to lift 1/2 the height or thrusting I know I need to decrease the weight because I am straining not getting the full benefit. There is a difference between straining and challenging.
3. Weight is challenging but my form is off and I’m at high risk of injury
4. My mindset is not with the workout and I need to either stop and repeat the entire workout later, or push through with decreased workouts to get the most out of that particular day’s workout.
There are more but just a short list.
So I ask how AUTHENTIC are you with yourself in any aspect of your life ?
Let this week be one to evaluate your authenticity and if necessary as I’m doing make steps to change.

New Decade, New Year, New Resolutions or Beginning of New Lifestyle

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Happy New Year!!!!!. There are several things I now as well as you- 2020 begins a new decade, a new year and for many new resolutions.  It’s the resolutions I’d like to focus on.  Why?, well I once made resolutions and they were great, I followed through for a minute which means about a month for me then slacking and more slacking and then the resolution just vanished especially on my fitness journey.

What changed I did, instead of resolutions I opted for a change of lifestyle which is not or shall I say was not an easy transition.  I had to first commit to myself and rate did I really want to make changes, which ones I would commit to no matter what.  I wrote a letter to myself for me to look at every day which detailed my WHY and it was for only 30 days.  As I said it was not an easy transition for me on my fitness journey at first.  Noticing small changes in myself assisted me and I was able to extend for an additional 30 days and the journey begin.

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I’ve learned it was easy to make a life style change, evaluate, adjust versus a resolution or resolutions.  It was easy to toss a resolution first because I wasn’t committed and sometimes it or they were not realistic but a life style change with whys and adjustment for me was so much easier.  I’m thrilled I recognized what works for me.

How about you? Are you beginning a fitness journey and made resolutions for the journey? I ask are they realistic? Will you stay committed? I know you can but make it a lifestyle change begin with small changes and stay 100 percent to it and every 30 day evaluate and adjust and you too will recognize the difference in resolution and life style change.

Happy New Year, Happy New You

Determination and Commitment are Relatives – Close

Now what does that sound like and how can they be related well I’m going to share with you.

Learning the not so easy way being determined to achieve a goal or goals as I am in my fitness journey is just that….. A DETERMINATION. Writing my goals down adjusting when necessary as this past week due to a slap of upper respiratory infection. But being determined means a focus a commitment and more commitments.
You can be determined to achieve a goal as I once was before I committed. I would be determined to change my nutrition and workouts as they were not working for me. I WANTED change, I whispered it, I shouted it, I even shared it and I know so many laughed and to be honest once I realized my own default I too chuckled.

DETERMINED huh, really okay. But I was not committed. Committing to one day, one week or one month is not determination its a wishful dream. I had to blast myself and still do. If I’m determined to stay on my fitness journey I MUST be COMMITTED.

So now you see how close the two are and they are ever so close.
To ending this decade and beginning a new one with determination and commitment to your goals to OUR goals.
I’ll squat and raise the bar to both

 

Workout Gains

 

What the heck, who wants to gain doing workouts? Well that depends on your goal and it is all positive.

If you’re working out with weights there are benefits, yes you will gain muscle, heavier weights you will bulk up.  You can also get firmer and toner even leaner with weights.  For the females with that fear of bulk, it’s your weight lift or squat.  In other words how heavy, but before you bulk you will burn so many calories. Oh yeah your nutrition will have to also change for a bulk.

But the gains I’m focused on is all personal.

1. Attitude is positive and if you’re already there then it is enhanced
2. Personal appearance, you give it a little more attention and you should because your inner beauty or handsome good looks begin to exhibit. Now I want to share that inner to outer beauty was always there sometimes being hard on ourselves we don’t always see it. But now you are feeling it and your outer vision on you begin to see a different person.
3. You feel powerful on decisions and with this just may be open to more challenges you once feared.
4. Nutrition will change and once again you feel power and energized- “come on workouts”
5. Interactions with family, friends, co-workers, colleagues totally change. They will be at a loss. It’s okay sometimes a shock is good for a few of them.

So as that scale slowly change or fluctuates just remember all the “WORKOUT GAINS”. I’ve shared only a few but there are so many more.

To a week of workout gains……

Trouble Shooting Myself

 

That sounds weird as if I am a robot right? Well I’m no robot and troubleshoot is just what I’ve recently begin saying to myself. Why this term well I have to evaluate myself. Sometimes it’s  my workouts and other times it’s life and the ball it tosses.

Workouts first. I sometimes hesitate maybe laziness, fatigue (which is different from lazy),  stress, frustration and this list can go on but hopefully you get the picture.  I have to evaluate my reason and why. The why can itself create a list. Now then it’s time to troubleshoot the why or whys.  How?, well I must look at the reason for example if I am stressed about a situation. I look deeper to determine if it actually involves me (sometimes we get caught up on change or circumstances of others and it effects us).  If it does involve me what can I do, or is it a situation of change I need to adjust to and move along. This usually applies to on the job. If it is personal then what do I need to implement to distress myself and immediately because stress can lead to a multitude of health issues. So there, I  trouble shot.

I know some say resolved and it is but I feel I should go deeper and trouble shoot so I will not in a few weeks or month have to re-resolve. Just saying and it’s what works for me.

After resolution which sometimes take a few minutes, hours, days, a week or two and never prolonging into months. Using the example given in workouts once resolved I can give greater than 100 in my workouts and see results as well as feel better.

Life now. How do I troubleshoot that? Almost the same how am I affected and involved.  Am I being a butthead and not wanting to adjust or is it a matter I need to handle? If it is the butthead I evaluate why am I being just that every reason I come up with I question it. If it an issue I need to handle personally then I implement a plan and follow through. Again resolved, resolution the same I just troubleshoot because I dig deeper in hopes of a zero return. It’s just me.

Either way I encourage you to evaluate the reason you sometimes delay your goals be it workouts or a life goal you are progressing in. TROUBLESHOOT IT.