*long, heavy siiiiiiiiigh….

I’m a little angry today. I started training a friend of mine yesterday and was beaming with pride after our workout. I was, and still am so very proud of her and I am looking forward to our next session tomorrow. But as of this very moment…I’m frustrated.

In 2008, I was in an auto accident where I was smashed between two trucks and although I am very thankful to have not sustained a debilitating injury or have to have any surgery, I did receive an injury that continues to haunt me.  Basically, the base of my spine, known as the sacrum, is turned inward on the right side.  Initially, it left my hips misaligned, but physical therapy and yoga helped tremendously.

I guess you can say that I’m frustrated because I’m a firm believer in working hard to get the results I want.  I resent being slowed down.  Today, I definitely had to pause so that I could be ready for “Tammy’s” next training session tomorrow.  I refuse to giver her any exercise that I can’t do.  She can attest that with her first session with me, I was with her every step of the way.  I still plan on working out tomorrow with “Tammy”, but regret that today I had to listen to my body and slow down.  I still might try to do a few exercises tonite, but listening to my body is aways key.

 

Wish me well folks!  Tomorrow is a new day!!!

The More You Know…

research-information-system
When it comes to getting in shape, I can tell you one thing…No One Is Going to Give It to You! That is the truth. You have to work hard, focus, and push yourself beyond what you imagined that you could do. You have to eat right, drag yourself to the gym when you’re sore, sick, tired, not up to it, and especially when you want to give up. This is called paying your dues.

I am a fitness enthusiast. I walk it, talk it, sleep it, and drink it. I am getting better at “eating” it. I, like everyone else in this world, am a work in progress and I know that the results that I want are up to me. It is up to me to invest time in myself to reach my goal, just as it is up to you to make this happen for yourself and I believe in you, I KNOW you can do it!
I am more than happy to share my knowledge with you to help you reach your goals; but most importantly I think it is important for me to also share how to do your own research. The more you know, the more vested you are in your fitness journey. Putting knowledge behind your physical efforts will only give you a better appreciation for everything you do to reach your goal. You will also feel more confident and empowered because you will know what you’re doing and you will understand why you’re doing it.  No one will be able to talk circles around you and convince to buy things you don’t need or doing physical activities that you don’t want or enjoy doing.  You will be able to create your own workouts, create your own meals, and take the supplements of your choice.  Empowering right?

Quite often I like to share pictures of exercises, and some of you follow my exercises on my blog “Sweat…Tears…Squat” and add them to your own workout regimen. I have received a few inquiries asking how to do some of the exercises that I have listed. Describing how to do an exercise is challenging because reading is highly interpretive. I do not want anyone injuring themselves by doing what they “think” I’m talking about.
My first suggestion is to simply Google or Bing. When the selections open, either choose Images, or Videos at the top of your page. For more in-depth information that will provide you alternate methods of working the same muscle groups, enjoy the next option.

The following link is to one of my favorite websites. It is almost like an “Encyclopedia of Fitness”. The information on this site almost seems endless. I have mentioned before that Bodybuilding.com is where I prefer to purchase my supplements-(they are cheaper and have EXCELLENT customer service). I’m sending you a link that takes you directly to the section of exercise demonstrations. Select the muscle group that you desire, and it will open a page of “how to” videos. When the video opens, you also have the option to view it with a male or female demonstration. The videos also have someone talking you through the demos, and offer the difficulty range of the exercise. Please feel free to modify any of my exercises to suit your difficulty level; just make sure that you are still working the same muscle groups.  If you feel you need this support while you are on the go, download their app, it is just as awesome!

In the future, I will be sure to include where I received my information (when applicable).

http://www.bodybuilding.com/exercises/

Be Fit! Be Well! Go Hard or Go Home!  😉

A New Perspective is Needed to Scheduling a Healthy Lifestyle

Lifestyle change is an adjustment.  It can be time-consuming learning how to undo old habits and create new ones and practice them until they become habit.  One of the biggest adjustments is learning how to manage your time.  People struggle with finding the time to workout, or in some instances, meal plan and prep.  In times like this, we need a new perspective is needed.

perspective

Without much thought, we have all created daily routines that have become a staple for our survival.  We wake up, get ready for the day, go to work, eat lunch, get off work, stop at the store, go home, change clothes, cook dinner and eat dinner watching our favorite show, and then we are off to bed.  When the weekends come, we often use that as our time to catch up on things we did not have time for during the week.  Sometimes we get invited to do things that we have to decline on because we already have something planned.

If you are serious about developing a healthy lifestyle, time management is a must.  The first approach is to change your perspective about adding healthy habits to your schedule.  Many people make the mistake of looking at it as they have to find the time, and I am here to tell you, you will never “find” the time.  It is up to you to MAKE the time, and make it a staple in your daily routine.

For example, the night before work, prepare your lunch while fixing dinner.  Pack a gym bag while you are getting your clothes ready for work and on that next day, stop at the gym or the park on your way home so that you can work out for at least an hour.  When you get home, you can still enjoy your favorite shows with your dinner by having them recorded.  This will even save you a little time by giving you the option to fast forward through commercials.  Your weekends can start with your workout.  Make working out the first thing you do in the morning.  When you wake up, put your gym clothes on and go for a run, or head to the gym.  From there you can start your day, and will find that you have more energy to get everything accomplished.

But that is not where it stops.  It has to become a fixture in your lifestyle.  For example, if someone asked you to go out for a breakfast date on Tuesday morning, chances are you are going to tell them “I can’t, I have to work” and you will schedule it for another time that is convenient for you.  The same thing applies to your fitness.  If someone asks you to go to happy hour or shopping, or out to dinner, your response should be “I can’t, I have to go to the gym” and then schedule it for another time.

The same applies to healthy eating.  It can sometimes take a little more time to prepare your meals in advance, especially if you live on fast food, junk food, and microwaved meals.  But preparing your food for the next day, next few days or for the week can be accomplished while you are enjoying your down time.  For example, you can sit down in front of the television, or talk on the phone while you wash, cut and contain fruits and veggies.  After cooking dinner, you can separate your foods into serving size containers while you are cleaning the kitchen.  These small steps allow you to open the fridge, grab your food and go.  If you prefer drinking smoothies for breakfast, pack all the ingredients needed in a zip lock bag so that all you have to do is put it in the blender, add, water, milk, or juice, blend and you’re out the door.

A healthy lifestyle requires multi-tasking and maximizing your time.  This type of proficiency will not only benefit the pursuit of your healthy lifestyle, it will spill over into all aspects of your life.  The worst that can happen is that you will become a fit, healthy, organized person who is proficient in multi-tasking their life…sounds like a winner to me!  😉