I’m Dialing A New Number

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I am, I must because if I want to progress toward my goals I need to dial a new number.

It’s important so important to know when it’s time to make that change.  For me that change is when I see complacency and that’s what I am seeing in my nutrition.  With that said I’m dialing a new number, I am increasing my commitment in the nutrition area of my fitness journey.

Now that does not mean I will not eat desserts, or snacks or 100% healthy food everyday. REALLY, heck no it means I need to be more aware of my portions because I can sometimes over do it.  I need to when possible keep the hydration on point and most of all I need to believe in me.  Yep believe I can do what is necessary to see a continuous progress in my journey.

I’m dialing….

Where Do You Start

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I’m getting this question from co-workers, friends well no need to give a list because it is the question of concern.  Where Do I Start.

There is no correct or incorrect way to begin a fitness program.  If you know of no health issues or feel safe to be examine by your PCP do so, however that may be difficult with the current COVID situation if so settle for telehealth (virtual MD visit).  Hopefully this will erase your concerns or erase the “excuse”.  If you need to see the MD for an excuse knowing you are healthy then yeah, you’re not ready to begin any fitness journey.  You must want to change before making the change.

Where do you start if all is well, ask yourself
A. What is my current fitness level. You already know if you’re active or not.
Am I ready to go harder or stay at the same pace. Newbies don’t over do it because you will either push through the muscle soreness or quit.
B. What am I looking for muscle strengthen, muscle building, cardio, barre, dance, boxing or all of it. You have to know what you want and you will progress to all of it but first know what you feel comfortable with. Remember whatever is your choice you can always modify.
C. Are you a gym person (now that most are re-opened), or all you a streaming person as I am. There are many streaming workouts but the one I use is too awesome. There are multiple trainers and a calendar to follow with each program. I’m uncertain what other streaming work outs have to offer. But if you are looking for a team, a calendar workout with a multitude of choices leave me a comment and let’s chat.
D. Make a decision and just start, jump in you will be welcomed wherever you begin.
E. Don’t forget you may have to adjust the nutrition, again don’t start making drastic changes.

Now Blast Off to YOUR FITNESS JOURNEY

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Weight VS Inches

We are all different in many ways and people’s body react differently.  I have received frowns and an um when I say, the weight is not changing but the inches are decreasing.  I’ve been asked how is that so? Well to be honest I don’t know but I do know I’m not the only one that experience the weight / inches mystery  on their fitness journey.

People, people, people we are all different  in so many ways.  Just know some people lose weight and the inches slowly peel off, some lose weight and inches, some like me a little weight, a lot of inches then they both slow down.  The good news is it will all come together. How I again don’t know. However I will say for certain if you keep moving forward, putting in the workouts, and have good nutrition intake the results will come. Most of all  stop 🛑 comparing. We all (those of us on a fitness journey) have similarities and difference BUT we need to embrace our individual uniqueness as we all cross the finish line of achievement- OUR GOALS.

I’m A Snacker

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Yes, yes, yes, I am a snacker which means I try to always have healthy choices around.  There are times I do crave and will eat potato chips. Are these chips a healthy brand, NOPE, if I crave it there is no substitution for Lays.  I do however have healthy choices available.

I am good with Beachbody bars available in 3 flavors. beachbars

The third is a chocolate almond crunch. I also make my own, say what? Yes I make homemade granola which is not only for a snack, but I sprinkle on my salads and vegetables.

Now to the snacking it is not daily but I am working on stopping the snacking and increase my hydration (water) which helps when I want to snack without cause. I have also become aware of snacking when I get impatient, stress or having to make certain decisions. Again it’s water, but there are days I do just need a snack because I’m not able to sit down for a meal. Or at work swallow a meal in 5 minutes, its just that way.
I will continue however to work on my snacking but for now I will keep it as healthy as possible.

Friday – The Week Workout Wrap UP

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I am so happy Friday is here, just kidding and mocking so many people.  I’ve learned through years of growth in so many ways to enjoy and cherish each and every day.  I’m one to raise my hand as I know each day, week, month will have different levels of joy as well as there is a lesson in each whether we are aware of it or not, IT’S THERE.

I completed my 5th week of Barre Blend, by the way if you’ve never tried a barre work out and think it is too easy you have wronged yourself in so many ways.  Nonetheless I completed week 5 and continue to use 2 lb. weights, there will be no heavy weights in a barre workout.  I learned that quick. My balance has improved so much and for reason or reason unknown to my  shoulders have been on fire with each workout this week . Next week will begin week 6, there are 8 weeks in this program which is streamed on BOD and who know I may just repeat it again, because I did not know what I now know about barre workouts.

To complete my week in full as I love Barre Blend I will do heavy lifting not that it’s necessary to complement the barre workout because I love weight lifting.  As I continue my fitness journey and note the changes in my body as well as my nutrition I get so EXCITED. Excited for the change but to know I did not stop or give up on me regardless to unsupportive friends and family. Age  is not the factor but learning to accept, respect yourself is and sometimes it has to be about YOU.

So this week give Yourself more on whatever journey you are pursuing and make it about YOU, because it is.

The Components of Fitness

It is everywhere, what fitness that’s what.  Fitness in ads on every media and so many begin a fitness program and so many begin, stop then begin again as well as many begin and just stop.

Fitness has many components and its not just the workout, say what? Yes many components and here are a few.

1. Workout- There are levels to any workout begin at your most comfortable level, then advance. Don’t compare yourself because everyone is different of course there will be similarities. It’s okay if you challenge yourself to a higher intensity in a workout and out of nowhere you have to adjust the intensity a bit lower, that’s gain; you’re responding to your body’s capability for that day.
2. Sleep – You want a good workout, well you need to get a good sleep in. I cannot decide the hours for you but a tired body cannot give 💯 percent in a workout. Oh you can go through the motion, but why? You should want to get the most out of your workout so get that slumber in.
3. Nutrition- So important, don’t over eat as well as don’t under eat.
4. Commit- How many days are you able to workout each week, commit to that number
5. The scale- yeah, about that gadget, it can only tell you how much you’ve gained or lost and it is important it cannot tell you how you feel about yourself, the new energy you now have, how many reps you’ve increased, increased flexibility, inches lost and so many other changes. Is the scale important, uh yes it has a role but don’t ignore or forget “all those non scale victories”

Okay just know these are a few components and very important in your fitness journey. I still have to remind myself of them so to woo hoo to the components of fitness.

My Focus Has Changed

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Yes, it has.  I am still on my fitness journey, but my focus has to change.  Why, well I want to be true to me.  I know my struggles on this fitness journey of mine.  I know how I’ve overcome obstacles, the biggest one was and is “eating disorder of extreme” .  I know how my body responds to workouts and nutrition and better to some than others.

With this change I am really hoping it doesn’t take long for my body to respond. I know my body is accustomed to certain time of day and specific days of workout but I will be increasing and splitting the workouts. I know how my body responds to change and I am prepared for the struggle hopefully only 2 – 3 weeks. My body requires programming and my mind must sync with the body.  Yeah when that happens it is a bit easier.

I call it change but it is actually tweaking my fitness journey.  Tweaking and why, well I’m a bit on a plateau now and I need to come out of it.  My focus will be greater on workouts and I know nutrition is SO IMPORTANT but I will have to deal with that later.  One at a time.  Too many changes well I will set myself up to fail.

I’m sure others can do it all at one time, nope doesn’t work for me.  I now just try both NOPE again. I’ve been with this body for a long, long time and I know it, we have a relationship.  So first fitness change then nutrition if needed. Changing to unleash a greater me and you know maybe you too can change or tweak what you already know for a greater you.  TO OUR GREATNESS

Well, I Did It Again

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I did, I was expecting greater results from my 7th week of Barre Blend, however I was so wrong.  I gained 1.5 lb. although I lost a few inches I was hoping for a weight loss.

I WAS HOPING, those are words I can shout over and over. HOPING, why, how? There is no results to hoping if you are doing contradictory behavior. I was so off last week on my nutrition, way off.  There were a few days I was under caloric intake and then the rest I ate healthy but too much healthy.  See it is okay to eat healthy but even in healthy nutrition it has to be in proportion with your activity level. Yeah I WAS OVER. Okay knowing all I’ve shared how could I want different result.  As always I have shouted to myself,  “If you want change then you have to change”.  If you want greater results then you must put in the time of necessary for the change.  I did neither of this so yeah again I wanted change but my behavior said I didn’t.

So, yes, this week I’ve already written down what I need to implement to achieve the change I want on my  fitness journey.  Sometimes we need to just tweak and get it done.

Keeping The Focus

It is a MUST especially now,, and I am constantly reminding myself.  With all that is going on in the world today and the virus.  It is frightening especially if you are a healthcare worker as I and or an individual that is required to appear on the job as scheduled.

I say be aware of what is occurring, use every precaution necessary to protect yourself, but most of all don’t forget your focus.  I am reminding myself to stay focus on my fitness journey because the news updates can depress you, me all of us.  Let’s not forget we still have to live and that does not mean connecting to the media 24 hours or every awakening hour.

I am one to say how afraid I was, the changes although to protect us all and how quiet it feels even if  there are many disregarding alerts as well as precaution.  IT CAN BE DEPRESSING.

Again I urge us ALL to stay focus, live the life we are provide daily, apply the precautions (handwashing, washing off equipment in gym, cover your mouth when coughing or sneezing, or when at work wash equipment, if you are seek beyond your know allergies (this is allergy season) contact your PCP). Most of all  KEEP THE FOCUS.

To weeks of adhering to precautions and Keeping Your Focus.

Nutrition is So Important

Of course we all know nutrition is important, well more so when working out.  What so many do not know and I raise my hand or both because I lack the knowledge as well.  There are a various types of nutrition and not just unhealthy, healthy and healthier.

There is a nutrition for losing weight, reducing the caloric intake be mindful of the foods you eat. Losing weight also means to make certain you are taking in enough nutrition, if not there can a down side. Yes the scale will show a decrease at first which may be rapidly then the plateau comes along with other health problems.  The health problems may come later but not the plateau.  If the caloric intake is too low then the body begins to hold onto whatever it can to survive as well as your energy decreases.

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To reduce caloric intake make certain you’ve consulted a dietitian, MD or for me Portion fix on BOD.  Portion fix breaks down the protein, carbs, fruit and vegetables necessary for a healthy weight loss and it includes about 85% of food we already consume.  Now there is another nutrition program I use 2B Mindset,  teaches me how to arrange the food on my plate, depending on the time of day, what to eat first, how to enjoy every celebration known.  In reducing our intake it is IMPORTANT to get the correct nutrition in for a healthy weight loss.  Psst…. I’m still working on my nutrition some days are a bit difficult than others.

Now, If you want to lose weight and pack on the muscles don’t get shocked.  Your intake will increase, you will lose the fat but that lean, healthy muscle may not reduce the number on the scale.  What does this mean, well you need to decide if. You want tone lean body or if you want tone, lean body with muscles.  Either way NUTRITION is key.  You can workout for hours but without the right nutrition you just maybe sabotaging your workouts.

To weeks of GREAT workouts and GREAT NUTRITION.