How often do you work out? How much time are you spending on your workouts? Are you really applying yourself? Do you like your results? Have you set a goal?
I asked these questions because goal setting is very important. When I began my workout journey my goal was To Be just healthy. I am now able to share that I had many years of anorexia, bulimia and laxative abuse. My goal was to overcome this. I was actually able to hide this for many years from so many family and friends but not from myself.
Had a goal, and I still have a goal. To be healthy and nutritional fit. I have learned to stay focused thanks to groups and motivational reading. I have learned that the scale is a measure and device neither friend nor foe. Setting up goal to be healthy and fit for me is the weekly challenge that shows progress and occasionally a decline.
But I look at my goal in apply everything that I can to reach it. Having a goal in any aspect of your life without applying the necessity to achieve it is only a dream. Yes I do dream also I wanted to be a reality.
So this week I have stepped up a goal to focus on my nutrition, portion control and committed to my workouts-otherwise I’m not going to make my goal.
Let this day be a beginning for your goals, no more dreaming, you got this you are an achiever, now reach them goals.
Weightlifting can sometimes be a challenge. There are days I can bench 85 -100 pounds, I can squat the same amount, and then there are days…….. I must decrease my weights. Sometimes it is because of a RA (rheumatoid arthritis flare), but there are days I just don’t have the strength.
Of course there are factors that can affect this. Factors such as in adequate hours of sleep, too little or too high caloric intake, usually it is the too little, stress, inadequate fluid intake. These are just a few. However I do encourage myself as I encourage anyone else that experience days as this, to just decrease the weights and keep going.
I know a as I sometimes motivate myself to not give up, do not be disappointed; you are a WINNER don’t stop now. To a great week of WORK OUT and being STRONG.
You know I have always been taught that is selfish to think of yourself first. I agreed with this for many years. But how about when it comes to working out, this is what I need and I know so many people need to begin their day.
But a friend calls and want to talk for 45 minutes, that’s your workout time. Or a friend comes by and want to chat for hours that you work out time and meal prep time. Someone want you to go shopping with them your are about to work out. Do you go along with it or do you just say come chime in a workout nor that they may or may not probably not. But they do encourage you that you have time to do it later which may affect your schedule later.
I have learned to say no. This is not the time maybe later or another day because I need this worked out so that I can function for the rest of my day. Selfish I don’t think so sometimes you have to think about ourselves. I know some you are going to feel different and I will respect that. But unless it’s an emergency is know when it’s my workout time this helps create a greater me.
To a workout week of greatness.
It was my birthday and I wanted to enjoy with celebrations which meant a lot of carbs. I knew this would affect my workout but I was uncertain to the degree it would affect it.
I received a shock when I was unable to run a full 3 miles well not at the speed I usually do. At first I thought something was wrong, then I remembered. It was the meal I had eaten that night in my system affecting my performance.
I thought I had everything measured out just right but I was wrong. You see when your body get used to eating for function and not for hungar,greed, boredoom , celebration; over eating on carbs or any food does not fuel the body. Instead is slows it down.
This week I am in for new beginnings just like an oil change on a car, I got to get my engine which is my body back to operating speed and geared up to go. How a few hours of fun can affect several days of functioning, WOW.
My journey continues, slow down but back to speed. I am not upset though because I needed to enjoy my birthday probably at a lesser degree.
So for any and all who had few days that they were off their schedule, do not quit be a winner because you are a winner you and I are in it to win it. To a great week of my success in yours as well.
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.
Every day, every week, time your workouts. The purpose of scheduling your workouts is so that you get the ultimate response from each and every squat, cycling, bench press, push up that you do. If you schedule your workouts and really incorporate them into your daily and weekly life you become committed. It is now a habit.
It is essential as I have found, yes there are times I must adjust, the times not the workouts nor do I omit a workout planned on a day. Well only if I am experiencing an arthritic flare (severe). I do adjust if I am physically fatigued, because I know that will be a poor, piss workout. On the flip side if I have allowed frustration to enter into my life I will go for it, (these days I give it a bit more) and I feel great after. A power nap really makes a difference for me, I se an alarm and use no excuse when it goes off, COMMITMENT and my WHY.
To a great week and a great workout!!!!!!!
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…..
Is it ? is it always good to push the limits in a workout? I’m not sure about this. I do think it is individualized and everyone must know their limits.
I do believe pushing the limits is great when you have had adequate sleep, nutrition, energized and ready for the challenge. As for myself I know that without either of the stated not only am I unable to push the limits my workouts are so sluggish. When I feel this going on especially with me getting into the weightlifting I know it is best for me to put that day on the burner or take a nap to rejuvenate myself.
One of my worst regrets that I have found out in my workouts is when I do a half @$$workout. I feel like I have cheated myself and wasted my time, when all I had to do is either take a nap are just do it all tomorrow. Which sometimes this happens that I end up doing it all tomorrow.
I have learned to value my time; but the greatest thing it all workouts is to have a relationship with your body and know your limits went to push through and went to pull back.
To beginning a new relationship with your body and workouts have a great day of work outs.
I am currently doing a workout programmed with focuses on total body with many different routines and Phases. I have completed Phase 1 and am sharing a few of my progress of Day 1 to the completion of Phase 1.
|REVERSE LUNGES 15X2X15X2
|SUMO SQUATS 12X2X15X2
|HIP HINGES 15X2X15X2
|BENT OVER ROW 10X2X15X2
|HAMMER CURL 10X2X15X2`
For understanding : 15×2 = 2 15 dumbells, x 15 reps x 2 sets. I know this may not be a huge weight lift for many, however as a female of older age, history of eating disorder and a year ago thought this was impossible I am proud of me.
As I enter into Phase 2 now 2 weeks in I will share improvements. To all weight lifters I salute you.
Having long days working sometimes really interferes with my workouts. It really takes self motivation and on these trying days, however I reflect on my why.
My why is two-fold. 1. Is to be healthy, after years of battling with an eating disorder, reflecting and sharing eating disorders are not always a consistent behavior nor is it a teen disorder. I did begin in my teens but I am way into adult hood, yes many years. 2. I love working out and weights have always been a want to do and thought I could not do, but yes I can.
The reason for I thought I could not lift weights was only because my body was so malnourished, 2 lbs. was heavy and yes I teared for a few years and now I have wiped those tears away.
My fatigue is a motivation for me as to not make an excuse, take necessary adjustment to stay focused. Yes I may have to lift lighter or run shorter distance but I am focused.
This week I challenge any one with lost of focus and use “fatigue” as an excuse, refocus, find your why and adjust your schedule accordingly, even if it means a nap.