Day 16 – Make a commitment to Exercise (and stick with it).

Day 16 – Make a commitment to Exercise (and stick with it).

working out

I find that when I actually “commit” to something, my success rate is 100%. If I just say I’m going to do something, sometimes I allow myself to fail. When making a commitment, I follow through…I plan, I figure it out ahead of time so that I have success. So, I challenge you to make the commitment to exercise (start off with a commitment to exercise for even to work out and at what times. Will you go to the gym? Will you do a video or take a class or go running? Commit to it and follow through.

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Ellipticals

elliptical

If you’ve been a follower of this blog for some time, you might recall that my fitness routine initially started with an elliptical I had purchased (from Sears) at least a year prior.  I had every intention of utilizing this machine in order to lose weight.  But, the first time I tried it I found it “too hard” and didn’t bother to use it again.

When I hopped on it more than a year later, I was at a place in my life  where I was fat, (not just overweight, but fat), sad, depressed, and overall unhealthy.  I was now determined that it was time for a change.  I lugged that darned elliptical machine into my living room, turned the TV on to Oprah, and I powered (read “struggled”) through that workout.  I was hot and sweaty and out of breath.  My heart was beating and I felt like I was going to die.  But I continued.  I made a point to get on that elliptical every day.  I would make a point to set my goal each day and, as soon as I was close to achieving it, I would set a new one.  Eventually, the three minute workout that initially “nearly killed me” the year before, turned into a 20, 30, 60, and eventually 120 minutes routine.  It became part of my daily habit.  And I swear, that elliptical saved my life.

When I came across Reviews.com, a great site that offers comparisons and reviews on tons of products, I had to check it out.  The people are Reviews.com do the work for you by researching and reviewing anything you might be looking for – including the Best Elliptical Machines.

The Elliptical Reviews pinpoints what exactly you should be looking for in the machine, who they consulted, which ones were tested, and how they chose their overall best.  They compared prices, as well as the “luxuries” of each model reviewed.  It really is a useful site and I would encourage anyone wanting to invest in an elliptical (or anything, really) to check out the site and invest the time, too.  Buying any piece of exercise equipment is a big deal and can often run you a lot of money.  Your health is definitely worth it, of course, but I would suggest examining the research at Reviews.com and see if all of your questions are answered.  Perhaps they even answered questions you didn’t know to ask.

One of the greatest things I love about my elliptical is that the strides are short.  I’m 5’6 but I have fairly short legs (my torso goes on for days) and the strides are perfect for my little stumps.  What’s interesting to note about this is that every single elliptical machine I’ve been on in my lifetime, aside from the one I purchased, has incredibly long strides and I feel very awkward on them.  Is that something I would have researched back then?  No, I really just lucked out with that one.  But, now that I know there are different lengths of the strides, it is certainly something I will look for should I plan to purchase another one in the future.

So, if you are in the market for something (anything) new, pop over to Reviews.com and do a little comparison shopping.  You never know what you might be looking for.

~FB

“Small Change, Big Gain”

Last month I wrote a post on my Top 5 Wellness Favorites.  Included in that post, was mention of the company Elysium Health.  Elysium is all about the small, daily habits that lead to a healthier and better life.  And since my post, the team at Elysium has come up with a great infographic and included quotes from some wellness sites – MINE INCLUDED.  (That’s me at the bottom – NSFitBitch.)

ElysiumSCBG

Thank you Elysium for providing this great infographic and for including my post.

~FB

Start

Happy Monday Morning!!

Today is the start of a brand new day…and week.  So why not make the decision that today will be the day you change your life.

Bad Workout

Deciding to start a fitness program or healthy lifestyle does not mean you have to commit to running a marathon or hitting the gym every day or signing up for an intense boot camp class (though, you’re more than welcome to come to mine!).  You can start your brand new life by going for small walk around your block or adding in the Commercial Break Workout to your TV watching routine or even, since it’s summer, going for a swim.

Just do something.

I promise you that if you started adding a little fitness (and healthier eating) into your life your body will thank you.  And soon enough, your body will crave it.  Chances are you will feel more energized and happy and excited…and proud.

So, Happy Monday!  Make today the day you change your life.

~FB

 

 

 

 

 

 

 

 

 

Triumph

Personal Triumph

Many of my days are spent thinking about my workouts.  My next workout.  Sometimes I am so darn excited I can’t get it out of my head.  I’ll spend my entire work day anticipating getting to the gym.  And I love my job, so it’s not like I’m watching the clock for the day to end so I can get the heck outta there, I just really, really can’t wait to get to my happy place.

Let me clear, the gym is not my only happy place, but it sure does change my mood!

How I feel about the gym these days is a lot different than how I felt years ago when I wrote about my addiction to exercise.  Back then, though it was just a couple of years ago, it was an addiction.  I was obsessed with when I was going to exercise next and was working out several times a day, every day.  Now, I’m just excited about my fitness goals and the tasks in front of me and how I feel after I’ve completed the workout.  I’m not dissing my workout goals when I was addicted because I had great goals and I thoroughly enjoyed my workouts.  I think my biggest problem then was that it was controlling me and almost every move I made.  (Cue The Police’s Every Breath You Take.)

These days when I plan a routine for the gym – or even for one of my classes – I’m taking my fitness to new levels.  I’m taking on tasks that I never thought I’d be doing – or interested in.  And when I’m finished, when my time is finally up and I’m ready to leave, I am usually quite pleased with how my time was spent and with what I accomplished.

No regrets

~Cheers

 

 

 

 

 

20 Minutes a Day Can Change Your Life!

20 Minutes

I’ve said this many times before.  I’ve said it over and over again and I will continue to say it over and over again.  Why?  Because I believe it.  In fact, before I began my fitness journey, someone in my life kept saying that to me.  I thought he was just being an asshole and telling me I was fat (let’s face it, y’all, I was fat!), but eventually I listened to those words and I went from there.

As I mentioned in my last post, when I first started exercising, I couldn’t make it 20 minutes.  I could barely make it 3 minutes without wanting to kill myself (or feel like I was already dying).  My goal was to make it to 20 minutes.

When I finally did make it to the 20 minute mark I was ecstatic.  And for a long time that’s where I remained.  Just at the 20 minute mark.  Eventually, I did move up and sometimes I would (and still do) work out for hours on end.  But, there are times when time is limited and 20 (or 30) minutes is all you have.  You can sit around watching TV or creeping Facebook, OR you can get up and take advantage of that little bit of time and do something that will improve your mood, your energy level, your health, and your life.

Change Your Life

This past Saturday I was pressed for time and wasn’t able to get to the gym or a class but I desperately wanted to work out.  Technically, it was supposed to be my day off, but it was rainy and gross out and I was feeling lethargic and lazy and like I needed to do something. Initially, I was supposed to do the warm up for the Relay for Life but because of the raining weather, the warm up got cancelled.  Yet, I was craving a workout.  I didn’t want to overdo it because rest days are extremely important and, I admit, I don’t always take advantage of them, but I really wanted to get in a little cardio and a little strength.  And I did.

I got my game plan ready and I had myself a sweat-inducing, heart-racing 21 minute workout right there in my boyfriend’s living room.  And it felt great.  I felt great.  I accomplished a lot in a little bit of time and carried on with the rest of my day.

So, if that’s all it takes (at the very least, to start), why not set aside 20 minutes of your day and get moving in the direction to change your life.

~FB

 

 

 

 

 

Begin (Confessions)

I saw this post in my Facebook feed this today and knew I had to write something about it.

Beginner

…Because this is truth.

We all have to start somewhere.  We are all beginners.  We will not know our full abilities until we try.

When I first began my fitness journey I could not do a full three minutes on my elliptical.  In fact, I found it so hard that I gave up.  I was winded and sweaty (I still sweat like I’m burning in Hell) and, frankly, I was embarrassed that a mere three minutes of cardio nearly killed me and I gave up!

I had bought that elliptical on a whim of trying wanting to be healthy (read: skinny) and I failed.  And, apparently, at that time I was okay with failure.  But then one day, that one particular day, I made a decision and my life changed – forever and for the best.  I swear to God, that elliptical saved my life.  I saw this with all seriousness and certainty.  I was on a path that was destroying me.  My self-esteem was shot, my mental health was in the toilet, and I was overweight to a degree that I should never have let happen.

And I jumped on my elliptical and had my first real workout.

And, although I swore I would never publicly show this photo – I realized, “well shoot!  This was me!  This is what I looked like!”  So, here goes:

Side by side

Left: Before / Right: After 

Yep!  The pic on the left with the scratched out face and the really, really badly blonde hair is me.

And you know what’s sad?  I I don’t even recognize that person on the left and I’m ashamed that I allowed myself to treat my body that way. After A Lot of hard work, dedication, and discipline, the pic on the right reflects closer to where I am today. But each day I grow in my fitness. I’m so much stronger and adventurous in my exercising. And I look forward to challenging myself daily.

Once I started exercising regularly and eating healthier, I started feeling better on the inside too.  I know not everyone gets this or agrees. But this is 100% true for me. Exercise helped bring me out of a 10 year depression. It helped with my self-esteem and confidence.  There are days when I still struggle with these but overall, I’ve become a different person.  (Give it a chance….you might be shocked to find that exercise can help you too.)

Mood changer

When I look back to those years ago and hopping on my elliptical and failing miserably at my first attempt of working out, I almost feel glad,  Because I was doing it for the wrong reason.  As I said above, I wanted to start exercising to get thin, not to have a better life.  And it wasn’t until I decided to change my life that my life changed.  That’s when I really began.

So, don’t be afraid to begin.  Even if it means you’re starting over or beginning again.  It’s when you’re really ready that you will make the effort.  As you know, my mantra for years has been “If you’re not willing to do the work, you’re not ready to lose the weight.” (Thank you Shaun T!)  Again, #Truth!

So, don’t be afraid.  Go ahead and begin.  And if you have to, begin again.

~FB

 

 

 

 

 

 

 

 

 

 

 

 

 

30 Day Ab Challenge – Redux

I’ve been getting some requests to re-post the 30 Day Ab Challenge from a few years back. That particular post was and has been one of the most-searched posts.  It seems to be pretty popular – especially around this time of year (aka upcoming beach season).

This is a fun little exercise that you commit to participating in over 30 days.  You can do the challenge on its own, or as a complement to your current workout routine.  If you’re already accustomed to working your abdominal muscles, then double (or triple) each day’s challenge.  Push yourself – you’ll be surprised what you can accomplish.

Here’s the Challenge (you can view the original post here):

ab-challenge

Have fun!

~FB

Eat the Doritos*

Chips

Last year a friend was telling me how she had fallen off the fitness wagon.  She was busy with work and her kids and her life was consumed with normal life things.  Then she told me that the week prior a friend of hers was diagnosed, at age 30, with ALS.  She was so sad about this news and she said to me “I know that I need to stay fit and healthy and on track, but sometimes, I just want to eat the Doritos.”

Last week this same friend buried her mother.

This week one of my closest friend’s father passed away from a sudden massive stroke.

Several weeks ago my brother was injured badly in a motorcycle accident.  He just returned home a few days ago after spending 16 days in the hospital.  He’s very fortunate and blessed to still be with us, but he’s got a long road of recovery ahead of him.

Needless to say, the last few weeks have been overwhelming with so many tragic and stressful events all heaped together.  And believe me, I wanted to eat the Doritos!  All of them.  Well, maybe not Doritos but I certainly wanted to bury my emotions in chocolate.  And maybe I did…a little.

I am a very emotional person and I am a bit of a crybaby and sometimes when I’m trying to hold it all together I feel more and more like I’m going to fall apart.  I felt that way a bit with my brother’s accident.  He is a very strong person, physically.  He always has been.  He lifts weights and he boxes and runs and bikes and he wrestled.  He’s done it all.  And seeing him in such a state of vulnerability and completely busted and broken was, not only terrifying, but also a bit unknown to me because I don’t recall ever seeing him like that. (Not that he didn’t still have his moments of being an ass!)  So I buried most of my fear and sadness inside, had a breakdown once or twice, and then spent the rest of the time eating chocolate – followed by regular workouts.  Because I’m a bit of a freak and it seems that exercise is really the best way for me to get my aggression out.

Life is about balance.  There are times when you need comfort and sometimes food is the only place you can (or want to) find it.  And that is okay.  It’s about moderation.  You can have the Doritos, you can have the cake, you can have the Tim Bits.  You just can’t have it all all the time.

So, go ahead and eat the Doritos.

~FB

PS I’m not affiliated with Doritos

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