Tag: Fitness

Intermittent – Why I Can’t

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There is so much going on in the fitness world, workouts, diets, and fasting.  Intermittent fasting is getting a lot of chatter and so far I’m hearing good results.  I was approached by a colleague and asked if I’d ever tried it.  My face went blank and I stared before I answered because I could tell by her excitement she had tried it and was doing it regularly.

Why did I stare, well I hadn’t shared my fasting days, which were really my anorexia days.  I wasn’t sure if I was going to be judged.  Not that it matters on this subject but the negative conversation that come up I just wasn’t feeling it. I did however share with her the details why I can’t intermittent fast purposely.

Purposely yes, some days life just keep me busy before I realize it has been 18 hours darn near 24 sometimes that I have eaten.  My blood sugar is low, my attitude is not very pleasant and I’m hangry.   When this happens I make certain my first bite will be either a protein, for me usually peanut butter or a protein bar or a plate of veggies.  I then follow up with a glass of water, wait a few minutes and I’m okay.

Intermittent fasting is not for me due to my volleying anorexia, bulimia, and overeating I just try to do it  all my way. Yep eating 85/15 sometimes 75/25 (not often) and working out and hanging onto my fitness journey in a healthy way.  My eating fluctuates because I do use portion containers –  Portion fix with Autumn Calabrese is good in making sure your nutrition is not lacking so you can eat almost anything. Now 2BMindset another nutrition intake on Beachbodyondemand.com with Ilana Muhlstein. Eating what you normally eat at specific times and portion make a HUGE difference. Which is my favorite, uh neither. No favorite when they both are batting 100.

To prevent myself from slipping back into unhealthy eating habits I will not test myself because I know my relationship with myself.  I do applaud all doing the intermittent fasting and with great results. Keep up the greatness within you and what works for you.

SO to everyone let’s eat…….

How Often To Increase Your Lifting Weight

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Really, How often? Well to be honest I cannot not answer the question, however I can give a few tips I use .  I’m a Beachbodyondemand lover,  all. To say I have several trainers with awesome workouts by a calendar. The trainers do suggest when its time to increase, do I follow?  Sometimes yes and sometimes no.

I increase my weights according to my strength, if I feel the current weight is not challenging I will increase prior to the trainer recommendation. On the flip if the weight is already challenging well no and no I’m not changing my weights.

Now the question is how do I know if they are not challenging, huh, have you ever lifted if not let me share.  When you’re lifting and on rep 3 or 4 you gotta dig in with a face you hope no one is taking pictures or video taping and by rep 8 you;r a bit shaky but know you can maybe do 2 more reps and that’s MAYBE, the weights are challenging.

If you are able to lift and it feels like air or you can continue to lift on and on without any muscle fatigue. Just stop and  increase the weights but if you like to go through the motion okay.  It’s not really going through the motion because if you continue on and on the muscle will fatigue, the increase in weights cause the muscle to work and fatigue sooner, but with safe measures.

With any weight lifting make it about you, as I do, your goals, your challenge and most of all your safety as I also do. To weeks of weight lifting of fun (you have to enjoy your workout), safety and meeting those fitness goals,  ENJOY.

The Struggle is REAL

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It is, and I’d say it one thousand times.  There are many struggles for me on my fitness journey.

1. Pushing myself to workout when I want to be just lazy which is not a good idea because I know me I’d use that excuse even when I’m not.

2. Making certain I don’t over indulge when I’m celebrating with friends and family.  It is so easy to over indulge and there is a difference between enjoying yourself, (which I do) and over indulging.  When I consume way too much my workouts are TOUGH.  I be breathing harder, a 40 pound dumbbell feels like 90, two jumping jacks feel like I’ve ran a mile so I’ve learned, however there are a few times I forget.

3.  When life challenges appear and you want to throw in the towel and just stop everything.  For life challenges drain me, energy and all.  On these time I PRAY and ask God for guidance and strength.  Of course I read and listen to Personal Development books and podcast.

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These are a few of my struggles and I pedal through, keep the focus and  goal in my vision.  For those who struggle just know you are not alone and you too should keep the focus and goal and know your goals are achievable.

Small Changes and Then

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Do you know the value of small changes? I am aware there are people that really want to make a physical change and begin their fitness journey but will not because of easy excuses:

1. I don’t have time or my time is limited – I know but just start anywhere, 5 minutes of a workout will begin a process and progress and outweighs NOTHING

2.  My days are so limited – okay commit to the day or days you do have again JUST GET STARTED

3. I’m not sure if I can lift as much as others, run as long , squat as low and so on- uh huh its not about others, its about YOU.  Yes you give your best, stop measuring your self to others.

Making the small changes, commit, 5 minutes, one day two days, lift 2 lbs, run 30 seconds  squat as low as you can and with consistency all of this will change and those small changes will add up  and not only that you will be so proud of yourself. How do I know, because  this was once me.

SMALL CHANGES MAKES A DIFFERENCE

Change Isn’t Always Instant….Unless

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That’s right, change isn’t instant.  On my fitness journey I hear this, “what are you doing?  How long do you workout? What time do you get up to workout? How many days do you workout? The most common conversation is I need to join you, I think we can do it together don’t you.  Of course I always respond I’m delighted and then well it goes down .

Why. Because after I answer the question or questions I then get another response.  NO that’s too long, no too many days a week, I can not workout that early. Now I do understand the timing because a few days I am up working out at 3:30 AM or 4. If I say okay I’ll adjust to the evenings the response becomes oh that’s a bit late to workout don’t you think.  Perhaps, I guess. Maybe you really don’t want to do this with me, I don’t really say it but the words are in bold, big print in my thoughts.

CHANGE does not come instant if you are looking for change in your fitness help.  YOU must first decide you want it and commit. Secondly you may need to make adjustment in your daily schedule.  I was one that repeatedly said “ I don’t have the time”.  This was partially true.  I didn’t have time for the drive to and from the gym but I did have time for home workouts.  Not saying  gyms are a waste of time, when I had that time I did go to the gym, but sometimes life changes and we have to adjust, I had to adjust.

Adjust and not stop. I did stop and used self satisfying excuses.  Home workouts with beachbodyondemand.com have been so rewarding for me, dang it no excuses.  Even with home workouts my body’s response fluctuates but there is change.  Without commitment to yourself change will not come and then not instantly…..UNLESS you get the surgeon on board then of course it is instant.

Commit to yourself, Change is coming, You just have to open the door and walk in.

Challenge the Struggle

There are many days of recent I am struggling. I struggle with getting my butt in gear to work out because I either stayed up too late- sleep deprivation does hinder my workouts or my nutrition was either in a deficit or I consume a tad bit too many carbs which both makes me just lazy. Now I said lazy not tired and when I’m lazy there is really nothing I am favorable of doing.

My current beachbody – beachbodyondemand workout has a few few routines I struggle with because I want to get the most out of my workout , one being lightning bolt, standing and kneeling.  I did modify at the beginning and the struggle oh my when I wanted to progress was a laugh, look like I was hopping, then look  as if I was preparing to scare someone or attack them BUT I didn’t stop of give up and I’ve ALMOST perfected the lighting bolt.

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I challenged my struggle.  On those days I’m struggling to get up and workout, I challenge my body and just do it. Challenging yourself in a positive way can be rewarding. This week how about challenge just one thing you struggle with – make yourself proud of you.

Overworking The Muscles…is it possible?

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Why yes it it.  I know when my workouts are super successful when I am all sweaty, muscles fatigued and I have to sit for a few minutes before contemplating my movements.  This is awesome, BUT there is a BUT with an intense workout it is necessary  to do several things.

1. HYDRATE –hydration is good for the body and muscles and should be done during and post workout.  The choices are enormous and the choice is yours.  For me it “Hydrate”  that’s the name a supplement that supplies my body the essentials naturally and without added sugars.  Water just water is good it is also good to add Himalayan salt to the water.  These are my three choices but there are other products I just don’t use them.

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2. REPLENISH – replenish the muscles with proteins post workout, again there are many what I love most is “Shakeology” , whey or vegan.  My choice is vegan .  If the muscles are worked hard, they need to be refueled. Can’t operate on empty or low fuel to an outstanding level.  You do know you are outstanding, if not well you’ve been informed so refuel post workouts.  Refueling doesn’t necessary have to be a protein shake any protein is good.  A shake is my choice.

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3.  STRETCHING- It’s just easy to complete a workout and move one but stretching post any workout is so important especially with weight lifting. You lengthen the muscles out and get to enjoy the stretch, decrease the chances of increased muscle spasms, you are also cooling both the muscles and the  body down as well as your breathing slowly returns to normal.

Overworking the muscles just  doesn’t mean giving 100 % but you are giving 150 and more but it is necessary to reward the body as I’ve  learned, so it will be prepared for tomorrow’s workout.

To all the over achievers on their workout journey, keep doing you- you are so amazing.