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

 

 

 

 

 

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.

Results May Vary

Happy New Year Fitness Peeps!

The other night, while rockin’ it at the gym, I had an epiphany.  And I decided that 2017 is going to be another spectacular year.

I’ve been working really hard this past year on my strength training and in this upcoming year, I am going to make defining my muscle tone an attainable goal.  In fact, in helping me do so, my brother and sister-in-law got me a freestanding boxing bag…. just like this one:

boxingbag

Fitness wishes do come true!

So, now I can box my sweet heart out without having to leave the house (although, I still do love to attend a class), in addition to teaching my classes, hitting the gym, running, and attending my ritual Thursday night Zumba class.

Now, all that being said, I know that I do need to set attainable goals.  I’m getting older and my body and metabolism and hormones change.  It’s not as easy to lose weight as it once was.  So, my goals really need to be realistic.  But there’s no reason why I shouldn’t be able to hit them….or to strive for them.

And you can too.  You can make 2017 your best year ever.

Set yourself some goals.  Make notes on how you will change your lifestyle so that you can, indeed, change your life.  Will your “resolutions” include working out more, eating less, strength training, finding your spirituality or mental clarity, becoming more social?

Just remember that no matter what you decide and what you aim for – your results will not be the same as your best friend’s or your running buddy’s or your partner’s.

results-may-vary

You will likely not end up with the same fit bod as your favorite celebrity (although, you never know – maybe it will be better!).  Whatever you do, make sure you’re making changes for you.  For better health and for longevity.

And as always, remember:  You’re Worth It!

~FB

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

30 Days of #Fitspiration Motivation (Day 1)

Today is January 2.  It’s a brand new year and we are all capable of great things.

I am not setting resolutions.  (Actually, that’s not true – my only New Year’s resolution is to swear less – sooooo…..we’ll see how that one goes.)  This year I am going to set new goals for myself.  I am going to aim higher and I am going to accomplish more.

At the start of every January many people set resolutions for the new year.  At the top of the list of New Year’s resolutions for millions of people around the globe is “lose weight”.  Variations of that resolution are: go on a diet, join a gym, go to the gym, exercise, eat healthy, etc.

Gym memberships in January skyrocket each year.  And by the start of February the number of attendees sadly dwindle.

We all want to be healthier.  And that means something different to each and every one of us.  But the truth is, to live a healthier life you have to incorporate healthier eating habits and exercise (check my previous post for the Rules for Healthy Living).

And for the next 30 days I am going to help motivate you to stick with your new healthier habits.  Because, let’s face it, you’re likely going to want to quit.  There will come a day when you’ll decide you don’t want to workout any longer.  And days when you’re going to want to chow down on all kinds of garbage and decide you’re tired of salad and quinoa and smoothies.  And there will be days when you just won’t want to drink your water (and may reach for something sweet and sugary instead).

So, in order to help you get past the first month of 2016 and stick with your “resolution” I am aiming to fill your inbox with goodness and motivation and encouragement because this will be the year your life will change — for the better.

Don't Give Up

~Fit Bitch

 

Goal Crushing

Goal CrushIt seems I’ve been MIA the last little while.  Between working, teaching, participating, and studying for my Nutrition and Weight Loss Specialist certification, I’ve been a little zonked.  But, I’m here now.

I decided a while back that I wanted to get back into running again…like, full-on like I use to run.  I want to be completely committed to my running and I want to participate in the Harvest Marathon in October….something I’ve wanted to do for quite a while but something always seemed to have been priority that weekend (it just happens to be Thanksgiving weekend (in Canada), my parents’ anniversary weekend, and my nephew’s birthday weekend – so, it’s pretty busy).  Not this year, though.  I’m doing it.  I’m committing myself to doing it and that’s that.

Unfortunately, I have a few hurdles to get over:

1) We’re still partially buried under some snow here in Nova Scotia.  Not nearly the amount we initially had a few months ago but enough that the ground is covered in a lot of places and extremely soggy in the places that it’s bare.  So, I’m working with what I have.  I’m hitting the treadmill at my gym.

2) I have tarsal tunnel syndrome.  I talked about this back in September when I was participating in the Zombie Run and honestly, it just got worse from there.  My ankles sometimes vibrate and ache for days after I run, and I need to keep them elevated and iced (and sometimes medicated).

3) I’m battling a chest cold.  Since I started exercising many years ago I now rarely get sick. In fact, I don’t think I’ve had a cold in 8 or 9 years.  On the rare occasion that I do get hit with something, it’s something I’m already prone to like bronchitis or pneumonia (I have a virus in my lungs left from the whooping cough when I was a baby and I get either one or both of these nearly every year), or some weird flu that completely kicks the crap out of me.  But right now I have this crappy chest cold that hasn’t quite come to full surface yet but is sticking around to kick my butt anyway.  I’m not happy.  I would be happier, honestly, if it would just completely rear its ugly head so I can move on and be better.  Right now it’s in the “linger” mode.

So, with these three obstacles in my way I’ve been pushing on.  I have committed myself to running at least 3 times a week.  (This is week is the first time I didn’t get my third run in, but I did get a speed walk in on a lunch break earlier in the week so I think that should count – especially since right now I am a total mouth breather and am still sticking with it. Stupid cold!)  I’m running on top of my regular workouts and teaching, so I don’t feel 100% bad that I didn’t fulfill my goal for this week but there’s still that small part of me.

The first week or so that I started my 3-day-a-week runs my ankles were atrocious.  They were rattling and vibrating and aching to the point I almost wanted to give up.  I stopped wearing shoes at work (as much as I can get away with), and I have my feet elevated most of the day.  And it seems that my ankles have strengthened!  They’re conditioning with each run and getting stronger and the tarsal tunnel is almost not affecting me at all.  Positive vibes, y’all!

Since I missed out on that third run I made sure today would be a great gym sesh – to make up for my absence.  And what a great workout I had.  I had a nearly steady run – only stopping once to blow my sad little nose*** (again, full-on mouth breather here) and got right back to it.  I had a steady pace, a good incline, and I ran like the wind.  I hit my target and when I finished I got some good strength in – and completed some crazy box jumps – which I’d never even thought about doing at the gym before (another goal!).  I felt accomplished – and exhausted and wiped out – and proud at the end of my workout today.

Tomorrow is Monday and the start of a new week – which means completing my 3 runs on top of my other workouts.  Once this cold is gone and I feel more confident in my ankle abilities I plan to increase my runs to 4 times a week.  By this time the snow will be gone and I won’t have to venture all the way to the gym to accomplish this.  Also, a friend and I are going to attempt to get some runs in on our lunch breaks when we can.  Right now is perfect weather since it’s not too hot yet – I don’t want to go back to work looking like a sweat hog – but a mid-level run during lunch can certainly help with the new goal(s).

On top of all the running, there’s so much more I want to explore with exercise – in and out of the gym.  Today I tried a couple of new things and I was happy with the results.  So, as long as I set the goals, they’re mine to crush!

~Fit Bitch

***SPEAKING of blowing your nose at the gym – last weekend during a run the dude on the next treadmill decided to blow his nose…..right into his tshirt.  Who does that?  I’m all for wiping your sweaty brow with your shirt if you have to but blowing your nose into your clothing is disgusting – especially since the room is full of paper towel dispensers and there are washroom facilities available.  Gross.