It really doesn’t take much time, space, or equipment to get a good home workout in. It does take some self motivation (for me, quite a bit), but fitness at home is possible.
Yesterday I did a good upper body workout with just one 10 lb kettlebell and a mat. After I put my bundle of
cry joy down for a nap, I was able to knock out pushups, triceps extensions, biceps curls, kettlebell swings, and Russian twists.
Since I am rebuilding my strength, a 10 lb weight is fine. But after a while, it will no longer be effective and I’ll have to add to my fitness stash. No excuses peeps!
Everywhere you look there is something or someone talking about the latest diet or fad. Well I ain’t going. I ain’t counting calories. I eat carbs, sugar, and fat. And I eat as much as necessary.
Don’t get me wrong, I have dieted. I used to measure and check calories and weigh my proteins. But that got tedious. And that’s exactly why I knew that I couldn’t really do figure competitions. I just wasn’t interested in the restrictions that dieting requires.
When I shifted my eating to more of a plant based diet, I figured out that dieting was pointless anyways. I would grab a handful of kale…or eyeball the necessary amount of frozen mangoes…or add a touch of seasalt. I’d cook and season to taste. Then I’d eat to taste too. Basically eating a bunch of living foods, limiting the process stuff, and exercising, I’ve learned that dieting (for me)isn’t necessary. I’ve learned to read my body’s signals and just use that as my guide. Now I do understand that many ppl need the guidance and restrictions that diets give. But learning how to follow your body’s signals is so freeing (IMO.)
July 14, 2014, my life completely changed when I welcomed my first child, Jeremiah, into the world. My priorities are different. My sleep schedule is crazy. My body and fitness goals are completely different. But regardless my drive to stay healthy and keep my family healthy are the same.
I decided to start blogging again. Basically to journal my journey back to fitness while juggling a new baby, husband, work, and sleep deprivation. Next week is my 6 week check up, and after that, I’m hitting the ground full throttle. I’ve been doing a lil sumthin sumthin, but I didn’t wanna push things until I got the “all clear.” Just know, it’s about to be on and poppin’ soon. And I will be bringing ppl along with me on this journey. So they better get ready too!
As I sit here racking what little brain capacity I have left for this blog post for inspiration, I am reminded WHY I am so drained. It is now after 9 pm at night, and I have literally been moving since 4:30 am this morning. Before I start my work day at the gym, I jump up, make my guy some tea and myself some coffee. I am also knocking the sleep out of my eyes while I frantically try and have breakfast and make enough food to last my boyfriend and I all day while we are working. After running around for an hour, packing and prepping, we are off to the gym…where I am from 6 am-6 pm training myself and clients. In my breaks, I manage to go to the bank, the chiropractor, to buy a work shirt, the grocery store, and eat a couple of meals. (I am tried just typing about my day!!)
I finally get home after 7 pm, but my day is NOT done. I still have to cook dinner, while unpacking the groceries. And after dinner, I am fixing food for tomorrow’s lunches and part of our dinner (which includes some beans, baked potatoes, broccoli, and quinoa. I have no idea what kinda meals I will be making, but I know I have enough cooked food to make my life easier.) I know that tomorrow is crazy busy with my day starting at 6 am and not ending until 9 pm because on top of work I also have football practice…whew! So since I know that tomorrow is crazy busy, and I know that I will be tired, I do as much tonight to ease that burden.
Ok, with ALL of that said…my life is BUSY!! But in spite of all that, I still make time to eat healthy at just about every meal and workout and stretch. People are always complaining about not having enough time to workout or how cooking a healthy meal is too hard. Well I would venture to say that I have as much time as most people, if not less, but I still get it done. It does take a lot of organization and wherewithal, but it is definitely doable IF it is a priority. I know regardless of what is going on, I will treat my body right and I will will offer my clients awesome service. No matter what has to happen, what time I have to wake up, and how much coffee I consume, alla my daily tasks will get done. Anyways, I gotta check on these potatoes before I crash. But I will leave you with some parting words…just git errrr done!!
There is a good chance that you, or someone you know, has been on (and fallen off) some diet plan. Many times, people start a plan with excitement, and see that the diet isn’t sustainable in the long term, or they revert back after they hit their short term goals. So what do you do? How do you sustain that excitement that you feel in the beginning? I know people get tired of hearing this, but it truly does require a lifestyle change. Here are a few simple tips…
- Journal what you are eating and the times of your meals. Seeing if you are eating enough or way too much will give you the information on where to start.
- Tackle breakfast first! Starting your day off with a satisfying meal will help control your cravings and keep you energized until lunch.
- Do not beat yourself up for not being perfect. Aim for constant improvement, not perfection.
- Don’t get caught up in fad diets, like low/no carbs, low fat, no sugar diets, and the like. Our bodies need a plethora of vitamins and nutrients which are found in fats, proteins, and carbs. So do not make any (real) food the enemy.
- Fool proof your house and your life. If you know that cookies are your weakness, don’t buy them…for you or the kids. If you are not able to resist alcohol just yet, don’t go to a bar for girl’s night out. If you know that your boss brings donuts every Friday, be vigilant about eating breakfast and bringing healthy tasty snacks.
- An easy guide for creating a well balanced meal: make half the plate veggies, 1/4 of the plate a healthy carb, and 1/4 of the plate a lean protein.
- Get some support! Find a reliable accountability buddy. Start a contest at work. Get a trainer. And if the people around you start to falter, get some new support!! You deserve it!!
I work at a busy gym, so I spend many hours people watching. I am watching how people walk, exercise, and just do basic movement patterns. I am also checking out how too much weight, bad posture, bad form, or unstable shoes may be negatively effecting a person. No, I am not walking up to people and diagnosing anyone, I am simply observing.
I know that people get super amped when they first get started in the gym or with any kind of new running or exercise program…and they just simply go at it. They will find a workout in a magazine or order the newest DVD and start off on their journey. But what many people fail to do is make sure that their bodies are adequately ready to take on the stress of a new program. Yes, they may lose weight. But they can honestly be tearing up their body in the process.
If you are just starting off on your journey, maybe you should really consider getting a personal trainer. Things that seem simple on a DVD or in a workout book might be a lot harder to execute. You may need someone to help with form and to assess how your body is moving through exercises. You may also need someone to help you progress through modifications to build up to certain exercises. Fitness is not simply “working out.” It is making sure that your body is able to withstand the challenges that you put before it. So maybe just consider taking a step back and ask a pro for some guidance.
“Running is the greatest metaphor for life, because you get out of it what you put into it.”- Oprah Winfrey
How do you keep the fitness fire burning after the initial excitement of New Year’s has waned? How do you keep pushing through the soreness? What do you do after your support system falters? You find something big to chase…a finish line. And even though we are in the dead of winter, now is a great time to research races in your area or where you may visit.
Assess your fitness level. If the thought of running raises your blood pressure, maybe you should start with a walk for fun with your family. If you are in pretty good physical condition, find something that will challenge you. A pretty reasonable time frame to get ready for a race, depending on fitness level and length of race, can be around 2-4 months. There are plenty of sites and apps available to map out a training schedule. Runnersworld.com and the Couch to 5k mobile app are 2 good places to start.
Other considerations: Always check with a physician to ensure that you are healthy enough to begin a training program. Go get fitted for proper running shoes with ample support. Make sure you are cross training (strength training and doing cardio other than running), to make sure that you are not over exercising some muscles while neglecting others. Grab a friend or join a running group for support. And most importantly, have some fun!!