Fitness Favorites

I was recently asked what my absolute must-haves are when it comes to working out – what items I can absolutely not live without when it comes to exercising.

WATER

Water

This girl needs to stay hydrated.  I usually go through a couple of bottles of water when I’m at the gym.  I’m constantly guzzling because I’m sweating so much (it’s super hot at my gym) and I’m always trying to quench my thirst and dry mouth.  I try not to drink too much at once to avoid stomach aches, but when I’m at the gym I’m usually there for a while and going all out and water is definitely a game changer.

COOL AIR

Fan

via Daily Mail

I cannot stand being hot when I am exercising.  I find that if I am overheating I am not crushing my workouts and just feel gross.  I tend to run hot when I exercise, so I like to ensure that I am being cooled down efficiently.  So, in addition to replenishing my water intake, I also like to ensure that I can keep cool – either with multiple fans, open windows, or air conditioning.  If I’m at the gym then I usually hog the oscillating fan(s) and also make sure the overhead fans are so (I’m nagging for air conditioning).  If I’m working out at home I usually have the windows open or the AC on (if it’s summertime).  And if I’m teaching a class I take advantage of what’s available (inside = fans or AC / outside = shade and hopefully a slight breeze).

MUSIC

iPod

I 100% need my iPod when I’m working out, especially if I’m running.  The right song can keep me going.  (My song of choice for my run lately has been Anyway You Want It by Journey.)  When I ran my first 10k a few years ago I ran along to Born to Run by Bruce Springsteen on repeat.  It kept my perfect pace.  If I’m strength training I will put on a random play list and let the iPod work its magic.

HAIR GEAR

hair ties

This includes hair ties, headbands, hats, and bobby pins.  I have naturally curly hair and a whole heckuva lot of it and it is constantly in my face.  It is my second biggest peeve when I’m working out – right behind being hot.  I can’t stand little fly-away hairs in my face so I try to make sure I have what’s necessary to keeping my Wookie-do out of my eyes.

FITBIT

FitBit

I totally had buyer’s remorse when I first purchased my FitBit, but now I am addicted to it.  I love being able to track my steps, my distances, and my heart rate when I’m working out.  I picked up the HR Charge specifically to keep track of my heart rate. Since I have a heart condition, I figured it would be interesting to track the pattern and BPM and anything else that would correlate.  I also love the step challenges – within a group or simply on my own.  I am very aware of how active I am throughout each day and honestly make more of an effort to get up and move – especially if I have been sedentary for too long.

APPs

Aaptiv

I’m really not an app-y person when it comes to my exercise routine.  I’m fairly rogue that way.  I’ve downloaded apps in the past and rarely utilized them.  But one great new app I’ve reviewed is Aaptiv.  Aaptiv is an on-demand audio fitness app that combines the guidance of a trainer with the perfect playlist.  If you are considering a fitness app as part of your routine, you should definitely check out Aaptiv.

Aside from proper footwear and a good sports bra, that about does it for my list of workout must-haves.  What are some of your favorites?

~FB

Muscle Building – Biceps & Triceps (Guest Post)

 

Muscle Building: Bicep Arm Exercises 
(OR: Muscle Building Exercise for Bicep Arm Muscles)
The logic of working on smaller groups of muscles like biceps after the group of larger muscles like shoulders, back, and triceps is taught by the workout experts since long the masses have been building their bodies.
It ca be sensible teach if without working on your large muscles you have ever worked on your arm muscles.  Such intensive workouts can pump up your arms if you train them exclusively.
Bicep – Tricep Arm Symmetry
Through the development of bices, triceps are equally important to minimize injuries and
optimize performance even if they are opposite muscle groups.  Still fitness enthusiasts and
bodybuilders usually focus on developing biceps more than triceps.  The reason behind this differentiation is that being on the front and centre of the arm, biceps are more viewed than triceps. But the development of triceps can also not be ignored as their weakness can cause problems for shoulders and arms.  So while doing exercises you will have to maintain a balance between bicep arm exercises and triceps exercises. You can emphasise slightly more on biceps than triceps.
Use of good form, alternate use of workout order, concentrating on feeling the work of
the muscles are some of the points to be focused upon while performing bicep arm
exercises for few days and then doing triceps exercises.  You can also avoid doing chest, back, leg and shoulder exercises before and after doing bicep workouts. You should select suitable weights for each exercise so that you can use them in all the reps without fail. You should also take a break for 1-2 minutes between two sets of exercises.
Make sure to have your bicep – triceps symmetry (this article will only focus on
some of the intensive biceps arm).
Bicep Arm Exercises
1. Barbell curl:
While using the EZ-bar for these exercises you should ensure to squeeze the bar to
your optimum power to activate every fibre of your muscles all-through the sets.
Lower the weight after each repetition instead of allowing them to fall.
Barbell
You should use your entire potential to perform the next rep after once lowering the
weight. You can leave the barbell after completing 8 repetitions.
2. Dumbbell Curl:
This exercise will be performed by each arm one-by-one to focus on the biceps of
individual arm. This training schedule will help in providing you a balanced
appearance along with preventing the imbalance in the strength of both the arms.
barbell2
While lowering the dumbbells you should take your time as you will have to move
your body eccentric.
3. Biceps Cable Hammer Curl:
In order to providing constant tension to the muscles you are working, you may not
spare any fibre of your muscles. You should not allow your elbows to come forward
or flare out while starting to lift the cable hammer.
Bands
The upper-arms should be kept confined where they are. The ends of the rope should
be separated after curling the rope fully and take a pause before performing for the
second time.  You can reduce the weight after completing these sets at least for minimum of two times.
4. Incline Inner-Biceps Curl:
Your biceps are actually two heads with different points of attachment. The
longer head is attached over the joint of your shoulder to keep your upper arm
in proper position as compared to your body while doing curl exercises for biceps.
Press
During this exercise your bone forming joint at the elbow and shoulder will get behind
your body while providing maximum stretch to the longer head. The longer head of
the biceps will be stretched more if your bench is more horizontal.
5. Squat Concentration Curl:
While working on energy hungry larger muscles of your lower body, this exercise will
hit your biceps to reveal chiselled arms by helping in burning your calories. You can
use a pair of not so heavy dumbbells while standing with your feet apart to shoulder
width.
Kettle
Now, squat by pushing your hips back so that your thighs become parallel to the floor.
You should press your elbows against your inner thighs while keeping your bodyweight on your heels and your palms should face each other. Now lower the weight for 30-60 seconds and curl.
Conclusion
These bicep arm exercises can help you in building your bicep muscles more effectively. If you have weaker arms, then you should do some harder and more intensive bicep and triceps exercises twice a week to instigate new growth in them.
References:
Images: stock from Bigstockphoto.com
1. ID: 178380595
2. ID: 153169523
3. ID: 118992017
4. ID: 149286740
5. ID: 167393702
Bio:

Douglass2

Douglass Hameldon

CEO/Editor in Chief of FitnessPurity®.

Hi, I’m Doug. My job is to help people reach their fitness goals with easy-to-follow guides, and to overcome any obstacles along the way. Visit my site for more information.

http://www.fitnesspurity.com

My Saturday Morning Workout

Lately, I have been killing it at the gym and in my classes.  I have been expanding my horizons and trying all sorts of different exercises and techniques and really working on improving my form and overall fitness level.  I have totally upped the ante.

I’m a huge fan and supporter of body-weight exercises.  In fact, it’s what my boot camp classes are based on.  No equipment.  100% body weight.  My family fitness classes are similar, but often we will bring out some equipment to keep the younger participants keen (although, let me just say that the kids are LOVING this program, and if you don’t think your kids would be interested in fitness and exercises, try working out with them!).  In my family fitness classes I have used jump ropes, hula hoops, and a few balls.  And aside from gliders (which are TOTALLY body-weight exercises) that’s the only equipment I’ve ever used in any of my classes.

My gym workouts and my at-home workouts, however, are an entirely different story. I try and utilize as much equipment as I can at the gym – things I can’t use at home, like the rowing machine, the Smith machine (be still my beating heart), heavier weights, even a Bosu ball (for burpees – again, a body-weight exercise).

Until recently, a lot of my home workouts were body-weight based: doing some of my boot camp classes, or videos like any of the Insanity series, P90-X, Jillian Michaels, etc.  But since I got my dream boxing bag for Christmas, I’ve been using that a lot as part of my home exercise, and often incorporating weight-lifting, and running the stairs into the routine.

Today was a gorgeous day in Nova Scotia; it has been sunny and warm and it truly feels like the start of an early spring (we’re gearing up for some snow tomorrow though.  Bummer.), so I took advantage of the sunshine this morning and moved part of my workout outside – coming back inside for other parts of the workout that I wasn’t able to access in the fresh air.

A few years ago I found a bombdiggity weighted jump rope at a local store.  I loved it so much that I went back and bought the remaining ropes.  Seriously.  I have a small stock, just in case.  I also bought one for my boyfriend so that we can both take advantage of the awesomeness.

weighted-jump-rope

For my warm up I brought the rope outside and skipped away.  It was so wonderful to be able to warm up outside.

Oustide jump rope

This was basically me this morning. (via Yahoo)

Once warmed up I moved back inside so that I could do a boxing workout.  I boxed my butt off to some upbeat music, while doing burpees and squats in between.

boxingbag

Just call me Rocky Balboa

I also took advantage of my resistance bands and my newest obsession, my suspension training system.

Squat Row

Resistance bands are really just as good as weights – and certainly more mobile. (via Google)

I did a bunch of variations using the resistance bands – from squat rows to bicep curls to overhead extensions.  I did it all.

I took my suspension training system outside and channeled my inner Candace and inner Norman and performed different variations of exercises, such as: mountain climbers, chest press and fly, to the full body row (below), planks with a leg extension.

Suspension Candace

Candace Cameron Bure (and Kira Stokes) via Instragram

Norman Reedus Suspension

Norman Reedus via Men’s Fitness

I did circuits of all of these exercises, moving from inside to outside and enjoying every bit of it.

You don’t need a lot of money or a gym membership or even a lot of equipment to get in shape.  If you’re not into body-weight training – or want to move outside that realm for some of your workouts, invest in a few small pieces of fitness gear: resistance bands usually run between $10 and $30, smaller weights can be purchased fairly cheap at places like Canadian Tire and Walmart, weighted jump ropes can be picked up pretty much anywhere, including some discount and dollar stores.  Suspension Training Systems can be pricey.  Mine was an investment that I decided to go ahead with since I can use it personally and for my clients and, well, because #obsessed.  My boxing bag was a Christmas gift and something I’ve been wanting for many years.  It too was an investment (gifted to me), but you don’t necessarily need a boxing bag to enjoy a boxing workout.  There’s nothing wrong with shadow boxing or cardio boxing <- those will definitely get your heart pumping.

And all of the above (minus an actual boxing bag) are mobile items.  So you can move your workouts outside, or pack your gear when you’re vacationing, or even take with you to a friend’s house so that you can exercise together.

The ultimate goal would be to take advantage of both body-weight training and inexpensive workout gear.

~FB

Don’t Give Up

Tried Everything

Let’s be realistic for a minute.  Results take time.  You aren’t going to do one workout or one class or one day of a change in diet and expect to drop down a bunch of sizes.  Life doesn’t work that way.  And like I’ve always said, the weight didn’t come on in a day, it shouldn’t come off in a day.

You have to work for it.

And, something else I’ve said over the years:  If you’re not willing to work for it then you’re not ready to lose the weight.

Life is not easy and losing weight is not easy.  But get in there, dig deeper, work hard, sweat, LOVE YOURSELF, and your hard work will pay off.

Tomorrow is the first day of a new week.

It’s the first day of a new you.

Hang in there.  Don’t give up.  It will seem easier.  You will get stronger.

Don’t give up.

You Got This!

~FB

 

Be Happy


be-happy

It’s Sunday and I’m feeling really…overworked in fitness.  Maybe?

I’ve been going so hardcore lately – “upping” it in my classes, and going all out in my own personal workouts, in addition to picking up a few additional clients.  And this weekend I am paying the price.

I haven’t had a tarsal tunnel flare up in a few months but I totally overdid it this week (my own fault) and screwed myself and now my ankles have been buzzing since Thursday.  I can’t quite explain the pain to you – but it feels like ongoing electrical shocks in my ankles and at the bottom of my legs.  On top of that, my back is still going out every other day, and my hamstrings have been super tight the last few days (again, self inflicted and I should know better).

I could sit here and write about how horrible my life is and whine about “why is this happening to me?”.  But I won’t because I absolutely do not feel that way.  In fact, I feel the opposite.  I am blessed to have the ability to get up and work out each day.  I am thankful that I have a full belly each night – and that I even have the option of creating healthy meals.

Quite recently I saw a rerun of an old Judge Judy episode where one team mother was suing another team mother of their sons’ football jerseys.  The plaintiff really looked like a smug lunatic and she and her husband kept stating how “upset” they were that the uniforms weren’t what they expected.  Judge Judy then asked “Do you have healthy children?”  To which the plaintiffs responded “yes”.  Judge Judy then said if they were “upset over a uniform they were sickos” and that if they had to “deal with parents who were upset that the lettering was coming off the children’s uniforms when the children are able to run around a football field and healthy enough to do that then you’re all sickos.”

See the point?

I am thankful that I have the opportunity to better my fitness goals.  I am thankful that I have the ability to get up and lift weights and run and jump and teach classes.  I am blessed to live my life the way I do and have the option of making the choices I do.

I think positively.  I work hard.  I eat healthy.  I dance more.  I exercise daily.  I love often.  And I AM HAPPY.

~FB

 

 

 

 

 

 

Vitamin E and Your Diet (Guest Post)

The Importance of Vitamin E and how to Incorporate it into Your Diet

Daily vitamins and minerals are one of the most important parts of a healthy diet. We all know how important Vitamin C and B12 are—we hear about them all the time. The market is inundated with B12 vitamins. Vitamin D supplements sell well in the winter because we worry we’re not getting enough sun. What about the other, less popular vitamins? Vitamin E is an equally important part of the diet. Today, we’ll talk about why and how you can work it into your daily meal plan.

Vitamins help the body grow and develop. Each one does this in a unique way. For example, Vitamin E is organically built to protect the body from neurological and mental diseases, diabetes, and ailments of the eyes. There are two main types of vitamins: fat-soluble and water-soluble. Vitamin E is a fat-soluble vitamin which means that it is more resilient and the effects can last longer in the body. Water-soluble vitamins like B12 are flushed out of our system whenever excess water is. Comparatively, a person would need more B12 than Vitamin E since Vitamin E stays reserved in fat tissue. Taking too many fat-soluble vitamins can be dangerous for the body. Toxicity is often times more dangerous than a deficiency.
A deficiency of Vitamin E can lead to the destruction of red blood cells, which, if severe enough, can cause anemia. The symptoms of anemia include malaise, fatigue, and abnormal heart-rate. Not enough Vitamin E can lead to more serious complications like Retinopathy, which can render patients partially or completely blind. Since Vitamin E is responsible for protecting the body from eye disorders like this, it is important to make sure that you get your daily amount each day. Skeletal Myopathy can also result from a deficiency. This condition is categorized by weakness in the muscles and skeleton.
Vitamin E can be found in oils. Krill oil is virtually tasteless and it is a bounty of vitamins and minerals. While it is most known for containing Omega 3, a daily serving of krill oil can also get you a portion of your other essentials including Vitamin E. Vitamin E is vegetarian and vegan friendly. It can also be found in a variety of plant-sources. Since the vitamin is fat-soluble, you can cook any of these ingredients without worrying about losing some of the nutrients to the heat. Avocados, leafy greens, fruits, nuts, and wheat all contain Vitamin E. You can also pick up a supplement at the pharmacy to give you a boost!
The benefits of Vitamin E are absolutely free so make sure you’re taking the most advantage of them each and every day. All vitamins are important to understand and consider. By building a vitamin-rich diet, you can be a healthier and stronger person.
Writer’s Bio
Meet Jane Grates.

jane-grates

Jane:  new best friend material.  🙂

Jane is an award-winning web lover and the co-manager of RunnerclickMonica’s Health Mag, and Janes Kitchen Miracles (<– Go check out that site!  So cool!).
Jane is a travel scholar, writer, health enthusiast, and food and health practitioner.

Fitness: The Only Known Cure for Anxiety (Guest Post)

The wonderful team (and in particular, Dan Chabert) at Runnerclick.com have been kind enough to provide me with the following article.

As someone who has personally been affected by depression and anxiety in the past, I can attest that regular exercise can improve your mood and, in turn, really change your life.  I truly believe that exercise “cured” my depression (thank you, endorphins).  While this may not be true for everyone, and some of you may not agree with the statements below, it is definitely an enlightening read.

~FB

FITNESS:  THE ONLY KNOWN CURE FOR ANXIETY

Psychological symptoms such as anxiety have been scientifically proven to affect multiple aspects of fitness like endurance, conditioning, and concentration. However, fitness can positively affect psychological symptoms, and reduce both anxiety and stress. Fitness does not only keep our body in shape, but it also works our minds as well. Daily exercise is powerful enough to notably reduce symptoms of anxiety and depression, also improving your overall psychological and physical health.

Scientific Background

Multiple researches have been performed to study the relation between anxiety and fitness, and how they affect each other. Studies conducted by the US Department of Health and Human Services and the Harvard Medical School as well as other health organizations and private researchers have revealed that fitness maintains a solid mental state and it can reduce anxiety and stress.

Exercise is very effective at diminishing fatigue, while enhancing awareness and focus. It is also proven to increase our cognitive capacity in general. This comes in extremely handy when anxiety clouds your mind and stops you from focusing.

Sessions of yoga, running, and other dynamic activities have shown to stabilize anxiety issues that affect the brain. Some people underestimate the effects that anxiety can produce to their body, thinking it´s just a psychological issue and not realizing how taxing it can be for their physical activities.

The US Department of Health and Human Services performed an investigation in which they found that participating in multiple fitness activities and aerobic training will reduce considerable amounts of mental tension, improve self-esteem and overall mood. Exercise works as a natural cure for anxiety and other psychosomatic symptoms.

Using Fitness as Psychological Therapy

For a long time, many psychologists have included exercise and fitness activities such as running, yoga, bike riding and swimming to their therapy. In fact, regular sessions of such activities may have an effect even greater than any possible medication.

While exercising, your body produces considerable amounts of endorphins, which work as completely natural analgesics for your mind, also refining sleep. After beginning a session, some people might be able to note important changes in their mood during the first 10 minutes of exercise, stimulating effects that reduce nervousness.

If exercising has a positive impact on your mind during short training sessions, making a frequent exercise schedule can be a definitive solution to your mental stress. Fitness will help you keep a clear mind and a healthy body all at the same time, it doesn´t get any better than that.

However, each therapy has a different outcome on each patient just like in any other case. Your body may generate a positive reaction when training and perhaps even relieve your anxiety for good, just like it might not have any impact at all on your symptoms. Regardless, one thing is for sure; fitness will help you improve your physical health, and this is undeniable.

Incorporating Exercise to your Therapy

For optimal results, you should look for a physical activity that best suits your personal preferences. Some anxiety patients prefer to clear their mind with a calm and quiet activity; practicing yoga is a perfect solution for these cases.

For more active exercises, running is an awesome idea. Going out for a jog with fresh air is very likely to reduce your mental symptoms in a matter of minutes. Concentrate on the path, admire everything throughout your trip and let your mind take off from daily pressure and anxiety. Running will clear up your mind while improving important aspects of your physical form.

You can always get a running buddy to add an extra layer of distraction to your exercise therapy. Social interaction while exercising is a great way to distract your mind from anxiety, stress, depression and other symptoms that cloud your brain. Some therapists recommend running or exercising with other patients of similar cases. Group therapy allows you to measure your progress along with other people under similar circumstances to yours.

If you prefer individual therapy, a playlist of your favorite relaxing music is always a great companion. Select songs that have a positive impact in your mood, ones that help you relax and that you can feel working with your activity. Music also has a very interesting scientific background in reducing symptoms like anxiety and similar.

If your body or mind can´t get used to physical activities, it might be an indicator that you need more time to adapt yourself. Don´t quit if you don´t see immediate progress, experiment different methods of practicing each activity and let your body adapt for one to two months before giving up on exercise therapy.

Fitness & Anxiety Disorders

Everyone has been through anxiety during a point of their life. However, when it comes to anxiety disorders, over 35 million people compose the most common symptom in the United States– This is where fitness comes in.

Research suggests that when it comes to anxiety, the exercise intensity is not really relevant to the treatment. A calm 15-minute long walk can be as effective as an hour-long intense training session. It´s a matter of personal comfort, where your body and mind try to find an activity that distracts you from these disorders.

A single exercise session will produce temporary results. A simple walk across the park can provide multiple hours of mind peace and declining in negative psychological symptoms; this effect is similar to the one of an analgesic for a common pain.

Not only does fitness work as a solution, but is also works as a prevention method. Investigators point out that people who practice physical activities are less likely to suffer from anxiety. Making fitness a habit in your life can lessen the amounts of anxiety.

Writer’s Bio:

DAN CHABERT

chabert-2

Dan Chabert

Dan is an entrepreneur from Copenhagen, Denmark. He is a husband first and ultramarathon distance runner second. The websites monicashealthmag.com, nicershoes.com & runnerclick.com keep him busy, as well as being featured in many different runner blogs all over the world.

Finding Inspiration

I grew up in the 80’s and 90’s.  And back then, we didn’t have cable at home.  And certainly, we didn’t have overwhelming channels that today’s folks have to choose from.  But, we had a few staple television shows that were watched – The Cosby Show, Who’s the Boss? (my favorite), Growing Pains, etc.  And I was obsessed with teeny-bopper magazines that showcased all my crushes (Kirk Cameron and Michael J. Fox), and potential best-friends (Alyssa Milano).  The famous were beautiful.

When Full House made its way to my television. I instantly was in awe of Candace Cameron.  Aside from the fact that she was Kirk Cameron’s little sister AND had had a small guest appearance on Who’s the Boss?, she was the first girl I’d seen on TV that looked like me: cute curls, a little chubby, and with the “Charlie Brown cheeks” that she referred to in a later episode*.  It was wonderful that I could finally identify with someone on TV and in magazines.  I was elated.

young-cc

How cute was she?

Although Candace said she never had an issue with her weight while filming early in the seasons, season 4 of Full House aired an episode called *”Shape Up”, in which DJ goes on a crash diet to slim down for a pool party.  This was an emotional episode for me for me to watch.  Although my eating disorders didn’t begin until a year or two later, I could completely relate to how DJ was feeling and could already see my own disordered eating and outlook.  (Note: While preparing this post, I re-watched the episode for the first time in likely 20 years and had the same emotional response I had the first time it aired.  To this day, it breaks my heart because I know the struggle and I know that most little girls have and will continue to have this struggle at some point in life.)

Later on, Ms. Cameron Bure declared she developed eating disorders a few years after the show had finished filming.  (Although, she states that it had less to do with her weight and more to do with where she was in her life, emotionally and physically.)

Since her days of self-destruction, Candace Cameron Bure has completely changed her body and her health.  She has an incredible workout regime, and one of the best (celebrity) trainers, Kira Stokes, as her own.  And I have found inspiration in them both.

These two have some of the best workouts I have seen.  As a trainer – and a trainee – I am often looking for ways to keep workouts fresh, innovative, and fun.  And these two ladies sometimes help me get there.

candace-and-kira

Candace Cameron Bure and trainer Kira Stokes (photo via Cameron Bure’s Instagram)

 Aside from gaining inspiration for my workouts, I have found inspiration in Candace  herself, from how she approaches fitness and clean eating and even spiritual health.  Three topics I already have in common with her.  Her approach to how she keeps her body lean and how she looks at her muscle and her strength is refreshing and it’s nice to actually see and hear a celebrity talk about it all and show how much dedication it takes her to keep her body in tip-top shape.  Especially when so many celebrities make the claim “I eat whatever I want and don’t work out.”  Pffftt!!

candace-cameron-3-times

Via US

Although Candace Cameron Bure is a celebrity and she has personal trainers and has appeared on Dancing with the Stars where she spent endless hours each day for endless months dancing non-stop, she is also a woman who has worked incredibly hard to get to get and keep a strong, toned, lean body.  Believe me – that takes work!  And, again, I find it inspiring that she has been so inclined to share her journeys with us, the public.  Through her books and her social media accounts and her television appearances, she has been delightful in showing us that if you set a  goal – and work for it – it can be reached.

And what’s even more delightful, and something I have found truly inspiring since I was a pre-teen, is that when she was a young actress and already a very public figure, she never had issue with her body – even, as it has been stated, when other people had. She was a great role model in childhood and continues to be a role model in adulthood.

I will continue to find inspiration from her.  Where do you find yours?

~FB

18 Again

Recently I was encouraged to write a post about what advice I could give to my college-aged self from where I am today.  It took me a long time to finally get here but here I am and here’s what I would tell myself.

First of all, at 18, 19, 20 I had no idea who I really was or what exactly it was that I wanted out of life.  I was a student and I was out to have fun and, to be honest, to just get through each day.

I spent a lot time laying awake at night thinking “My God, what am I going to do when I graduate?”…and then I’d panic.  I had no direction for my life.  So, if I could time-travel back to my 18th year, one thing I would definitely myself is take care of yourself now!  Embrace fitness! Love your body and embrace it.  Treat it like the temple it is because when you’re older, it’s not as easy as it once was to fit in exercise, work those muscles, and lose (or gain!) weight.  Try not to struggle with the things you can’t change about yourself and work on the things you can.  Stay active.  And be sure to have fun!  What’s the point of living if there’s no fun?  Keep your heart healthy and young.

And know that it’s never too late – or too early – to start doing something you love (or you loathe) if it will make you feel better and keep you healthy.  I wish I had embraced fitness at a younger age.  I wish I could turn back the clocks and jump on the bandwagon as a kid.  Especially knowing now that it’s attainable and not necessary to fork over a ton of money in order to stay fit and active.  All you need is  a good attitude and some motivation.  And a good pair of sneakers!

And eating clean doesn’t have to be expensive – although, direction for eating clean is likely a lot simpler when you’re not a young, partying college kid.  Just stay away form the junk!!

Most importantly, have fun.  Take advantage of all the world has to offer.  Get out an literally smell the roses and get a breath of fresh air.  Don’t stress yourself out over the unknown of your future, like how you’re going to pay back your student loans. (P.S. there are people out there who want to help you, like the Happiness Team from Earnest.  They can help you pay back your loans quicker with their refinancing options.)  Get out and literally smell the roses and get a breath of fresh air

~FB

Instant Results

I saw this meme the other day on my Facebook feed and I thought how true it is and has been for many of us.

instant-results

We’re just entering our second week of 2017 and, as most people do, many of us have also made New Year’s Resolutions.  (Have you?  Tell me about them.)

I almost never make resolutions for the new year because I know I’m more than likely setting myself up for failure.  (Stop swearing.  Yeah right!)

Instead, this time I have have made the decision and commitment to work harder on my strength training this year.  For Christmas I had received a free-standing boxing bag, something I have wanted for a long time.  I was ecstatic Christmas morning.  And I have been utilizing it this past week like crazy.

In addition to the boxing, I am going to continue to my strength training in the gym (and at home) with lifting weights and, hopefully, continuously increasing the weight.  Of course, this part will depend on how my back fares.  I wretched it again just this morning while shoveling snow.  Sometimes I feel like it’s never going to heal.  But, that being said, I will work on my strength while doing my best not to injure myself any further.

work-for-it

My Whole 30 60 (I am aiming big this time) also starts tomorrow morning and I have been so excited to get going.  Don’t get me wrong, I am going to miss chocolate and those dreamy peppermint mochas, but I know how wonderful I feel when doing a Whole and committing myself to completely clean eating for 60 days has me on edge in all the good ways.

But see – this is the point of this post.  Instant results would be fabulous!  But it’s just not realistic.  Oprah said years ago on her show that if there were a pill out there to make her lose weight she would be on it!  But, unfortunately, there is no magic pill. You have to work for it.  You have to.  The only instant result you get is making the choice to change your life.

That’s right, in one instant you can change your life.  You can commit yourself to a better lifestyle – to eating cleaner, to sleeping more, to getting enough water to drink, and to exercising.

30-minutes

Even 20 minutes a day can change your life!

Many years ago, when I was overweight and at my heaviest, I made that commitment. And, as you know, I haven’t looked back.  I have changed my life.

At first, I had a hard time getting through my workouts.  I was panting and huffing and puffing.  I could barely get through three minutes.  But I kept at it and I worked my way up to 10, 20, 30, 60, 120 minutes.  I have often said that 20 minutes a day can change your life  and I stick by that.  You do not need to spend hours upon hours in the gym.  But you do have to do something.  Start off with a goal of even 5 minutes a day.  Work your way up to 10 or 20 minutes over the weeks.  See how different you feel, how easier it is to breathe, how harder you can go.  Feel the difference in your body and how your clothes fit.  Commit yourself to one month.  Give yourself 30 days of eating better and working out even 3 times a week.  I challenge you* to do that. Thirty days is not a long time.  But those thirty days can change your life.

You have to work for it.

~Fit Bitch

*Anyone accepting my challenge, please feel free to comment or email me and let me know you’ve accepted the challenge, or if you want fitness tips, instructions, workout ideas, or nutritional advice/healthy eating coaching.