Time for a Workout….But When

Working out requires commitment, commitment to working out requires time.  Time YOU must create as I do.  There are days especially if I had to readjust my day which means if it is a workout day the time slot has to be “ADJUSTED not OMITTED “.  I may do one of many things in regard to my workout – rest before (if I am tired), push through and complete the workout (my weights may be decrease), or drink my “jump to it juice” and get the workout my body deserves.

My time for my workouts can be as early as 3 AM or late as 7:30 PM.  I workout by my energy and yes there are days at 3 AM I am not popping out the bed, but I had to learn and realize I am not so excited about the late eve workout and the most is WOW.  That is my experience with my 3 AM workouts WOW, my energy level raises, my mindset is high and these are only a few attributes to a 3AM workout.  There are days my workouts are later but 90% of these times my energy is high and I am giving it my all.

To you I say in committing to workouts and time choose the best time, adjust so that you can give YOUR workouts the best your body deserve.

To great, positive, rewarding commitments and a healthier you…Much love.

I Don’t Have Time …How Do You Find Time

I don’t have time, how do you find time? I don’t know how you do it.  What am I talking about? I am speaking of the questions and excuses I hear when people I know look at the changes my body has made on my journey ( I still have a ways to go).

People if you want it, and not think about it, or dream about it and wishing does not work either, YOU must commit.  Commit to the change you want. You must begin, set a start date, decide how many times a week you will commit (PLEASE let it be more than 1 day), set your time schedule.  Yes, family and friends need to know this is your workout time.  Yes, you will need to teach them to respect it especially if it is a change and yes let them know you are committed to more than one day a week. Any why because you love yourself and want to make a change in your body, health and mind. Why mind because you are setting your mind to the change and the commitment.

So if you have been one of I don’t and how do you, TODAY begin a change. I do have time and I have found time and add I am committed to myself.  To great beginning of change and “to a healthier you”.

Words I Despise……Still On a Diet

Today I am sharing a short blog, word I despise…. Still on a diet?

No, it is not a diet, it is my lifestyle.  A diet to me is sort termed.

I AM NOT ON A DIET

I AM NOT ON A DIET

IT IS MY LIFESTYLE AND I LOVE IT

IT IS MY LIFESTYLE AND I LOVE IT

Get it, I really hope so.

Now I have shared my day of frustration because some of my dear friends and family fail to understand.

Changing Taste Buds, Cravings Oh My

I remember if I let my sometime busy days interfere with my meals blood sugar drops, or the headache.  I do not like the hunger headache.  Although I meal prep some days I am too busy to have that break and it is so easy  to eat what a Pharmaceutical rep  has brought in or the workplace has provided.

As I continue to focus on my 85/15 eating there are days temptation and those hangry (angry because you are hungry with a headache) pains hit and I want to say just give me anything.  The solution that has helped me is to just stop and drink 8-16 ounces of water, then  wait about 5 minutes.  My hunger decreases, the original thought “just give me anything” fades.  I take bites of my prepared food and feel better.

Now, truth is there are days after that water I have tried a bite of other foods. First the more you make better choices at eating the more you will taste the undesirable.  Now I can taste the extra oil, extra sodium will either burn my lips or dehydrate me, too much carbs my energy level takes a dive.

How do I manage that 15% well, that is usually on planned outings, celebrations and I do small portions.  Took me awhile to get to this point but I am but yes, yes sometimes I do go to 20%. I jut deal with it and do not repeat for a while at least.

Loving myself and you should love yourself as well.  To a week of a healthier US.

Compare – Stop – Believe

I am not certain how everyone else feels, but for me there are days I have to check myself. When I say check myself I mean my attitude on fitness journey.

You ever look at someone who is so fit, toned and muscles popping in the right place? As a female I think muscles are awesome as long as you do not look like the Hulk 24-7, but flexing, contest I just adore.  I am so guilty in comparing my journey and success of journey to others and look at someone else and do the EVIL thing.  I say it is evil because we are made up differenlty, our bodies, response to different workouts, food consumption, metabolism.  Instead of admiring of course I am one to always complement, but that EVIL which is

compare

Yes “Compare” is unfair to me to you.  Everyones’ struggle and success is different.  Instead of comparing I have learned and must remind myself to set goals and continue my journey.  Goal setting allows me to check myself and see my own success.  So I say let’s eliminate the “evil”

stop-sign-37020__340

Instead let’s love ourselves and whatever journey you are on stay focused because you are already a winner, achiever.

believe

To a winning week of GREATNESS.

How I Handle Depleted Energy Before Workout……. Sometimes

There are days when my energy level  and mind-set are not synced.  My mind knows what workout I will be doing and my body’s energy on a scale of 1-10 is a 2 and we know at least I know that is a poor piss workout.

The “sometimes” has meaning.  If my energy level is low due to a long work day I will take a power nap. If, however after pondering about in the AM and it is an early AM workout my energy level is low I do one of the two both after I drink my “jump to it juice”. I run a, yes running gets my adrenalin going and after 3-4 miles I am pumped and ready to pump the iron.

My other energy riser is my treadmill.  Now usually on the treadmill I begin with a speed of 3.4 and increase every 2-3 minutes until I reach a speed of 7 and stay there for about 2 miles.  On those low energy days, early AM workout I am on  a tight schedule so I begin at a speed of 5 and stay there for only 1 mile. My adrenalin is on and my workout is great.

This works for me, will it work for everyone maybe so, maybe no but if you can on a low energy day get some fast cardio in, get the adrenalin moving you will be surprise what you accomplish afterward.

To a week of adrenalin, energy fit people, much love.

My Cravings and Wokouts

Working out has its benefits, but to see the greater outcome,  you must have adequate  adequate nutrition.

I have weakness at times and oh my can be challenging so it was necessary for me to implement measures so I could stop sabotaging my workouts.  Do I indulge sometimes yes, am I 100% dedicated to eating healthy everyday. REALLY, heck no.

I have tried several whey proteins and bars to help me not only with protein intake but with cravings.  First I like flavor and taste, no aftertaste or chalky taste.  I like a protein powder that I can add almond milk, or water and again taste good, keep me full and decrease my cravings.  Decreasing my cravings for me is that I seldom have them or if I do my portion size is small and not  daily or weekly I am craving unhealthy foods.  I am now at 80/20, pushing more to 85/15, many weeks 100% healthy eating.

My go to are:beachbarsnutrition_related_125x125

I can honestly say the taste are so good and Shakeology with the  variety of flavors has diminished by cravings for so many food.  Is it as meal, no but for a short time it can substitute for a meal until you get your meal prepared or keep you from going to the tempting fast food restaurants and over eating.  The beachbars oh my, my, my  too tasty is my explanation and will satisfy hunger.

Just sharing how I handle my cravings, everyone has their go to and these or mine. To a healthy week and always great workout week.

Workout and Goal Setting

GOAL SETTING

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.

Developmental and Motivational Reading Does it Help

book

Have you tried it? I mean really reading developmental and motivational books. I have read so many developmental as well as motivational books by some of the greatest gurus  in every industry. And as I have gotten older and wiser I realized I failed them. The reason is any type of developmental or motivational book will never help you, if you do not apply what you are reading.

I know everyone don’t need this and it does depend on  your life, where you are, your goals.  I use it for several reasons  personality due to my low self-esteem and also on my weight loss and health journey, my work place and business.   I’m not certain of other people I know MY grow requires assistance, guidance and have learned to raise my hand when I need HELP.  HELP decreases or eases the struggle just as my reading of so many others blogs haves assisted me in many ways and “Thank You” if you are one of several I follow.

The need to be strong I have it. The need and desire to continue on I have it. What I do lack at times is the motivation I need to help me unwind, unleash, push up the ladder, to get over fears.

If you are lacking in any area of your life family, friends, relationships, workouts, job-related issues, this list can go on, but I am stopping, sure you get it; I suggest find a book of  motivation, one that you can relate to and trust me it will give you a different persona of yourself and will help you  be the greater person that you know you are, as I am finding a greater me.

This week  I am reading an awesome book. “Get Over Your Damn Self ” by Romi Neustadt.  I just completed chapter 3, but I have applied some of my learnings from previous chapters and I see personal growth.

To a week of a GREATER YOU. Continue reading “Developmental and Motivational Reading Does it Help”

Me Before You….Is This Selfish

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.