Tag: Fitness

A Workout Calendar- How It Helps …ME

My health journey includes nutrition, workouts, sleep, self-care and a few other factors to make the journey complete.

My workouts are essential part of my journey and it took me a minute or two to find our what really works and the decision I made.

I would go to the gym and workout. First I would warmup on a treadmill, eliptical, or whatever was available to get my cardio flowing waking up my endorphins. I would then go to again whatever weight machine was available and if I had to wait I walked about fiddling with a few machines I had no interest in because I did not know the benefits to me (my fault for not asking).

I am not sure if I shared with anyone I am a Beachbody lover with all the trainers and over 700 workouts. It took me a minute to get focused. I would work out like I wanted to not following any schedule and I never pushed my self and tell me, “why the heck I was angry when I saw very little results?”. It was not Beachbody’s trainers surely not and so many people was raving about their results including a few of my associates. I was pissed, yes I enjoyed working out at home, no wait but I needed to see some type of results an inch, a pound, just something.

Okay I thought let’s look at this again before you give up. I am so happy I did. Each trainer has a workout calendar, with specific workouts. The workouts will alert you to challenge yourself but not to break form because of the risk of injury, if unable to complete the challenge ( weight increase, do not modify or limit use od modifying) return to your comfort just don’t stay.

Following the calendar as well as making time on my calendar for my workouts has helped me stay focused, increased my cardio, weights beyond my once ever believe as moves I would never consider. I was able to eliminate limited time or no time by scheduling time on my calendar.

The Power of the calendar ……… Plan, schedule… to a great workout week and a healthier you.

High Energy Days Frighten Me

Working out has great benefits, but those days when my energy level is soaring and working out does not fatigue me I am at a lost.  On these days I complete so much, so why am I frightened?  It’s the bedtime seriously when this happens I may sleep only 2-3 hours not good. Adequate sleep is a necessary component in workouts, allowing the muscle to relax and your body to respond  to your workout- weight loss or and inches loss otherwise results can be disappointing.  I fear these days because my next workout will suffer, I do not like going through the motion of a workout  50 percent Nah not good.

I am not sure if anyone else experience this, if so share how you handle your high energy days.  To a healthier you.

Dehydration – During and Post Workout

There are days my workouts really dehydrate me and I drink a gallon of water and some days a few ounces less and other days more.  This as I mentioned in a previous blog when I am giving a 110 or 20 during a workout and the sweat is rolling (sorry ladies, I know a few still prefer perspire) from every office and pore in my body I note  later my lips and skin will dry out.

The sports drinks really do nothing for me, zip , well they quench my thirst.  I do enjoy HYDRATE a powder you mix with water.  This does my body great during workout and if I remember is great post workout.  Not only does HYDRATE assist with my dehydration it also assist with my leg and quad cramps.  I will admit I have sometimes mix my Hydrate with Pedilyte.

What is your choice of hydration? To a healthier you and great workouts.

Sore Achy Muscles- How Do I Resolve

Much as I love to workout someday, especially on the days I am giving my workout a 110 or 20 my muscles feel the workout later.  The lactic acid in the muscle build up and my muscles cramp, sore  and honestly it makes me want to just sit and not move, but that will not happen.
My remedy, I have several but a favorite which is an old-time use. The hot/warm water soak in epsom salt. I know for many this does not work and for as many it does. I raise my hand because for me it works.
Second remedy for is the foam roller, this feels like a deep tissue massage and the results are amazing and the relief is awesome.
Yoga is great now there are certain yoga exercises that stretch and tone and will give you a workout. I focus on just stretching muscles, relaxing and a little meditation assist with relieving the sore, achy muscles.
Getting a massage, deep tissue for me, and the right masseuse /masseur. I have experienced a few I wanted them to pay me for lying there because I felt nothing.
These are my methods of relief, what are yours? I am so open for suggestions.
To a week of workout fulfillment and a healthier you.

SELF CARE ….It is Necessary

Working out is great, I love it.  But so is self care.  If you are challenging yourself with workouts be it weights, cardio, HIIT, running, swimming, boxing, martial art your body needs self care.  What is self care well, a few suggestions, a massage, a bubble bath, a soak in warm water with epsom salt, foam rolling, yoga meditation (not yoga workout).
Self care will carry you through when you feel the urge to give up one day of workout because of sore muscles.  So in all you do for the greatness of your body, don’t forget “self care”.

To a healthier you

Do You Know Your Body Type

How well do you know your body type?  As a female in working out I have shared with friends usually those discouraging me with words of “ After 40 why do you want to lift weights you will not look like the trainer and at your age, haha”.  or “ your body type  are you kidding” . And yes I have slowly cancelled my friendship with a few an a few more erasures are pending.
I know that some females will always have curves whether they are a size 2 or 12, yep that me, but we are toned, with muscles and flaunt our body because we love ourself. There are also females toned, muscles, and just straight frame and they too flaunt their body.
Your body type and shape will not deter you from being physical fit but your mindset and listening to the negativity of haters will. Run from this negativity, for they do not know, but your progress in being healthy and physical fit, I mean look at you just like me, getting toned, slim, bulking, building those muscles and feeling GREAT because we are GREAT.
For a great change in you and me and maybe even a few haters, let’s stay focused and keep our workouts on the move.
To a healthier you, much love.

Do You Challenge Yourself

My workouts are with weights, cardio, and HIIT.  I always keep a record so I can challenge myself. I challenge myself by increasing weights and reps if I wasn’t able to complete reps on the previous workout, I will increase my minutes in cardio, minutes and reps in HIIT.  Some days it can really be a challenge, but my increase be it weights, reps, or time must produce that thought  and feeling of “yeah I did it”, this prevents a plateau  and keeps me focused on the goal.  Complacency is not rewarding in a workout.
So this week, well it is almost over, maybe next week set a new goal in your workout and Challnge Yourself.
To a healthier you and to accomplishing that challenge.