What?, what the heck am I talking about?, doing what correct?
I have to share as I recently shared with someone in conversation about caloric intake. It is normal especially if you are only using caloric calculation for your weight loss. I am aware everyone is not into physical fitness and a workout is just not a desire, psss but take a walk 2-3 times a week. Okay back to calories, she stated she was decreasing her intake by 500-1000 calories a day and was very tired and felt like her energy had been drained. The numbers are correct to decrease caloric intake daily.
HOWEVER, if you are already in a deficit, this does not apply to you. She had begin with a deficit and then attempted for a few weeks (she did not say how many) decrease her intake. Now let’s take in account she had just added a workout routine. NOW be it said I am not a nutritionist, but it is so necessary to calculate your lifestyle into your intake. The glory will be great for a few weeks or months then the body goes into starvation mode this really applies if you have a very active life and even more so if you are in a fitness program.
What do I recommend?, well most workouts, trainers have a nutrition recommendation, no they have several as applies to you and if you are good as you are I applaud you so many are. There are as many like me that require assistance, again what I like about my choice of workout there are calculations to assist with intake as well the recommendation for proteins, fruits, vegetables, carbohydrates and there are several choices of free food.
So before you decrease caloric intake ASK or SEEK assistance to be sure you are not sabotaging yourself or your workout. To a fitness of results CONGRATS you’re on the right track.
Weight lifting has become a HUGE part of my fitness journey, and I am still working on as well have improved on my nutrition which is major. I am fond of my home workouts for reasons I shall share later but my focus is on weight increase.
My workouts are with a trainer, and still at home. There is a sheet to record weights used and monitor growth and the trainer actually suggests when to increase the weights. I am good in following the trainers because they have more knowledge than I. However if my current weight use is still challenging I will not increase for reasons of : possible injury and compromising form to get the benefits. When I am able to lift, lunge or press with weights that are not challenging or I am able to do 3-5 more reps without feeling a challenge then I will increase my weights.
I know by how much well, this depends on what I have at home. There weights in between the 5 pound increase such as 10 to 12 instead of 15 or 15 to 17 instead of 20 and yes 20 to 22 instead of 25. Oh yeah I am speaking of dumbbells because I can increase in increments of 2 or 2.5 on the barbels. For me I have only that 12 on the dumbbells so I have to up my weights by 5 . Which I do with caution.
Cautious weight increase is important to stay on the journey without injury and to benefit from the challenge of increasing the weights. To a week of increasing weights and or reps with safety.
Hi there I’m uncertain if I have used the correct title on this blog, not at all. Simply put I am not neglecting myself by all means but I am neglecting my support.
As I travel and it is travel on my fitness journey, I see how so many of my friends, family, coworkers and just sometimes those occasional associates are so unsupported. Nothing positive, join a challenge group with you? What? This is a foreign or forbidden term, give positive support, are you CRAZY ?. However I get emails to support their goals, or a challenge, listen to voice messages or texts for support. I have responded willingly because YES I do want the best for you however I DO NOT value your goals GREATER than mine.
This has pressured my conscious thinking for while and I had to realize I have allowed my goals to be devalued. Yes I will continue my journey with or without your support and I am hoping you can also do the same without mine.
To those on a fitness journey without the support of those so close and near, look ahead, keep up your pace, you are not alone. To a week of achieving greatness.
I know I am not the only one who has and will experience this. Family members, spouses, daughters, sons, brothers, sisters, you get it and YES they sometimes say things they hurt us on any journey be it physical as mine is or goal, accomplishment at work.
For me it is my fitness journey. I get remarks from love ones and by that I mean family. They notice every dang flaw, Oh I see that roll is there, those hips are you working out, girl get another serving or I’ll get you more looks like you are at a stand still in the haha weight loss so just eat it.
To you all, stop and evaluate your words, if I wasn’t strong, focused and determined I’d end my fitness journey. Do you know what it takes to workout when your quads are burning like never before and keep pushing through. Or that dress, or any clothing you thought you would fit perfect by now, but no and yes I am closer to that perfect fit just need to tweak a few things in the journey. That roll is smaller, really I see it is still there every time I look in the mirror don’t need the reflection off your tongue and damn it don’t pinch it. I enjoyed the desert and no I know how to ask for more, perhaps you forgot it’s the inches and weight I’ve lost and losing- not my voice. I shared the scale is not moving just making small talk. I did not share my non scale victories, inches lost WOW, yes you can lose inches and not weight sometimes, did I just educate your negative thought again. Thank me later with motivation and encouragement. Non scale victory is keeping my focus as it is my journey and know those closest to me don’t know what they think they know about me.
However your words, actions did HURT me, for a minute okay maybe 30 minutes but I forgive you because you don’t know me after all. Hopefully as I continue my journey you too will be willing to join me and change your mindset, fitness goals, and have a broader outlook on life. YES because I do love you and see so much GREATNESS in you.
I am in my second week of changing my routine and not just for my workouts. I read a lot of motivational self-help and inspiring books. I have also learned in my readings I am unable to apply all I am reading because it does not apply to me well not at the moment but maybe in growth I can apply.
With this said I have and continue to learn to adjust my life’s and workout routine to better fit my Life and with positive outcomes. At one time I was so confused in gathering my learnings and applying but learning and applying means that which will assist you for now. The other learned knowledge may need to be applied later. It’s the momentum of growth. However you may need to perhaps reread or highlight so later you can find that motivational point later.
I want to share what I have learned, it all works, just know when to apply, and when it does not apply to you at the moment.
CHANGE and GROWTH is GOOD, make this week another Growth of Greatness for YOU.
Being number one to yourself, I know it sounds a bit selfish, but is it? I too thought for many years this was selfish, however I have learned difference.
Okay, this does not mean just shop for yourself, never volunteer, or give gifts to others. Being number one to yourself means to take care of you. When you give care, self-love to yourself , you will as I am extending a higher love and care to others because you just feel good and it is different good.
Being number one to yourself can be a long or short list depends on your life style, health and goals but I will list a few things: Exercise, nutrition, medical care if necessary, pamper yourself with manicure, pedicure, facials, massages, sleeping adequate hours, family time, date nights and the list is longer.
Being number one to yourself will prepare you for the challenges of life and assist you as it has me in positive mindset to assist others and make decisions of empowerment.
It’s okay to choose a time, day to be Number One to YOU. You so much deserve it!!!!
Time to do what? Why?. I have read several motivation books from the greatest and there is one thing that is common. To create change a habit, develop a new habit you must give it time. This time does not readily say Success but to get us (me, you and all others wanting a change) it puts us on the path to our success.
The time does not mean one day this week in 3 weeks apply the change and maybe 4 months later. The commonality is 3 weeks, yes create that habit for 3 weeks. In three weeks you will develop other habits to propel you to accomplishment but you must begin. Will you immediately note change?, yes some big, some small but it is change.
To three weeks of unleashing more greatness within and about you, I know you got it “GREATNESS’