So this is a saying you'll see a lot in the fitness world and you know what, ITS TRUE.
If your too tired, to busy, to overweight, ect. Whatever your excuse is, there is still no reason NOT to do what you planned to do.
Sometimes I am so tired and just can't eek out a rep and I force myself to TRY! When you TRY you WIN.
Trying is just as important as doing. It takes trying, failing, winning, and earning in workouts and fitness for you to get the journey. I'm not a great guru and I seriously struggle just like you, but I keep on trying.
I know that there is nothing to it if I DON"T do it so I tell myself positively TO DO IT!
Be confident and happy with yourself. Love who you are now so when you get to goal and maintenance you know who you want to be :)
For me it is no longer a set number on the scale or a set jean size, it is about how I FEEL.
I want to feel strong. I want to know I can run 5ks, 10ks what evers and ENJOY it. I want to know I can do any high intensity workout with the ferver of the women in the videos. Those are my goals. I don't want to look like some certain person or have people look at me like I'm super model awesome, those are FAILURE goals.
Set a WINNER's goal. Choose a goal that you have already had once before and reach that. Then set another and another. Soon you've met goals that you already knew you could reach and then go for the gold. Set a goal that someone you KNOW has reached. Like a friend of mine ran a 5k (same one I did last year~it was my first ever) and she ran it in 29minutes. So this year I have two 5ks that I know 100% I am going to run. I have set a goal of 30 minutes for the first one and 28 minutes for the 2nd one. I weigh roughly the same, but my ideals are different. I don't think I can do it, I KNOW I can do it.
Now it's your turn!!!!
Friday, April 12, 2013
Wednesday, April 3, 2013
Don't give up
Some days suck.
Sorry to put it that way, but they just do. Bad day at work, stress from a dentist appointment, unhappy weight on the scale, ect.
I mean you get the point.
Your going to run into bad things. Its just part of it. Don't give up. I mean This too shall pass. We'll get through it. You know how some of the workout videos will say things like "You can do anything for 30 minutes" or my favorite "YOU'RE NOT TIRED" lol.
No its not going to be thirty minutes and then its over and yes you are going to get tired and need a break, but the point is you are going to get through it.
I'm in the "middle" of one of those types of events. I can say it is because of my "mood" or because of hormones or because of someone else causing both of these things to go crazy.
The truth of it is, its because of LIFE. and tomorrow will be entirely different and I may be in the best mood in the entire world.
There is no reason to quit eating healthy TODAY because of life TODAY. Continue in the healthy eating and DEFY that need to cave. Continue in your workout routine and watch the stress melt off with each stress droplet.
You'll get through. We Got This!!
Sorry to put it that way, but they just do. Bad day at work, stress from a dentist appointment, unhappy weight on the scale, ect.
I mean you get the point.
Your going to run into bad things. Its just part of it. Don't give up. I mean This too shall pass. We'll get through it. You know how some of the workout videos will say things like "You can do anything for 30 minutes" or my favorite "YOU'RE NOT TIRED" lol.
No its not going to be thirty minutes and then its over and yes you are going to get tired and need a break, but the point is you are going to get through it.
I'm in the "middle" of one of those types of events. I can say it is because of my "mood" or because of hormones or because of someone else causing both of these things to go crazy.
The truth of it is, its because of LIFE. and tomorrow will be entirely different and I may be in the best mood in the entire world.
There is no reason to quit eating healthy TODAY because of life TODAY. Continue in the healthy eating and DEFY that need to cave. Continue in your workout routine and watch the stress melt off with each stress droplet.
You'll get through. We Got This!!
Monday, April 1, 2013
The body you want is made in the KITCHEN
So the workout DVDs I've been doing lately remind me almost daily that my food is just important. And even though I eat clean, I am not always spot on.
Today my "mantra" was 'the body you want is made in the kitchen' every time I got hungry I ate fruit or veggies and drank water.
I hit 100 oz of WATER
AND was on target with my food!!
It worked! Now I hope I can do it tomorrow.
Breakfast was a 3 egg white omlet with spinach and tomatoes. Thats it!
I packed a salad of mixed greens & chick peas with a boiled egg for lunch (and raspberry vinegarette salad dressing) Yogurt and an orange for afternoon snack and an apple and egg for morning snack.
See here is what my daily burn was like!
Hoping to keep this up all week!
Hey did you see my giveaway on Facebook? It ended today! Tell me what you think.
Today my "mantra" was 'the body you want is made in the kitchen' every time I got hungry I ate fruit or veggies and drank water.
I hit 100 oz of WATER
AND was on target with my food!!
It worked! Now I hope I can do it tomorrow.
Breakfast was a 3 egg white omlet with spinach and tomatoes. Thats it!
I packed a salad of mixed greens & chick peas with a boiled egg for lunch (and raspberry vinegarette salad dressing) Yogurt and an orange for afternoon snack and an apple and egg for morning snack.
Supper isn't pictured but it was mixed greens with ground beef, black beans, shredded cheese, and salsa. YUMMY TACO SALAD!!!
I lifted weights tonight and did the best I've done in a long time. My heart rate was in zone for appx 25 of the 36 minutes! Thats awesome!
See here is what my daily burn was like!
Hoping to keep this up all week!
Hey did you see my giveaway on Facebook? It ended today! Tell me what you think.
Friday, March 29, 2013
My Fit Friday
Hey there!
Today I feel so much better than I did yesterday! I've already gotten 2 of my workouts in, drank half my water for the day and eaten two healthy meals. Good days, and bad days alike, are just part of the journey.
Today I wanted to show you my workout area in my house.
My livingroom is a great room. You know the type where it is so big that it should be a dining room and living room all in one. Well we have a big enough kitchen that the space where the dining room should be was always empty or piled with junk. So we cleaned up our livingroom and flopped it. Our livingroom portion is in the dining room area and in the livingroom portion is my workout room. See:
Today I feel so much better than I did yesterday! I've already gotten 2 of my workouts in, drank half my water for the day and eaten two healthy meals. Good days, and bad days alike, are just part of the journey.
Today I wanted to show you my workout area in my house.
My livingroom is a great room. You know the type where it is so big that it should be a dining room and living room all in one. Well we have a big enough kitchen that the space where the dining room should be was always empty or piled with junk. So we cleaned up our livingroom and flopped it. Our livingroom portion is in the dining room area and in the livingroom portion is my workout room. See:
Its pretty loaded with all sorts of stuff I use for various types of training.
See my weight training area (the tv will go away soon. I've switched to doing everything on my laptop for now)
I don't use this often, but it has these resistance bands in them and it works on your inner thights, hips, and rear. Its good for workouts and I use it when I'm being pretty lazy and working out.
This is the view from the livingroom side.
This is from my very first 5k It was the best feeling ever.
Here is my treadmil :)
This chair is perfect for chair dips and other workouts that require me to sit.
This is my schedule. LOL Yep I hang it on the wall above the weights area and near my yoga mat.
These are the workouts I'm currently doing.
Weights.
I left the shoes out after this mornings workout.
I need to clean up my area :)
This is my bike. It currently has my workout bag hanging on it b/c I've got a workout this afternoon that I need to pack it for.
So thats my workout are and having it smack dab in the middle of the house, in the living room, next to my bedroom is PERFECT for me! I've had people who've walked into my house and say "I think your obsessed." and I always respond. Nope just dedicated.
If I had a gym remotely close I'd probably not have as much at my house, but I don't so I have to create one for myself. It isn't cheap but its worth the investment!
Thursday, March 28, 2013
Why I'm not giving up.
So I've been having some not good eating days, and today was one of them.
I also then follow up with beating myself up about my eating.
Eating clean is very important for a healthy lifestyle, but as I said in my eating clean post, it is just as important to modify your diet SLOWLY!! The slower the better. You've got to give your body some time to adjust to the changes.
I read a post on facebook that said that your diet is more important than anything else. If you can't do both diet and exercise then give up on exercise and focus on your diet.
I disagree. I don't want to slow down or make my metabolism sluggish. Therefore I will persevere. I'm going to have a bad eating day. My goal is to just have LESS of them each week. To succeed is to fail over and over and over again and then FINALLY find the way to get it right.
So I feel like on my days I've over eaten or chosen an unhealthy choice, that I'm still going forward in a positive manner.
Today I ate a cupcake, a chocolate chip cookie, & 3 peanut butter cookies. Each was a full serving, but they totaled a whopping 800 calories. Yup DISGUSTING for me that would be 2 hours of workouts to burn that off.
However everything else was on target, in my calorie goal, clean, and healthy.
I also drank my goal in water and am still drinking another bottle right now.
I did an exceptional workout and lifted very heavy weights (and I felt so strong doing it).
So should I give up?
NO!
I need to keep going. Tomorrow I will remember the FB comment about giving up and I'll remember why I don't. Some day I'll have it all wrapped up in a nice pretty package full of abs and bulging arm muscles.
Right now, I'll accept who I am and realize that not every battle is won some of them are just fought hard and the end result will come later.
Until tomorrow, just do your best and good luck!
I also then follow up with beating myself up about my eating.
Eating clean is very important for a healthy lifestyle, but as I said in my eating clean post, it is just as important to modify your diet SLOWLY!! The slower the better. You've got to give your body some time to adjust to the changes.
I read a post on facebook that said that your diet is more important than anything else. If you can't do both diet and exercise then give up on exercise and focus on your diet.
I disagree. I don't want to slow down or make my metabolism sluggish. Therefore I will persevere. I'm going to have a bad eating day. My goal is to just have LESS of them each week. To succeed is to fail over and over and over again and then FINALLY find the way to get it right.
So I feel like on my days I've over eaten or chosen an unhealthy choice, that I'm still going forward in a positive manner.
Today I ate a cupcake, a chocolate chip cookie, & 3 peanut butter cookies. Each was a full serving, but they totaled a whopping 800 calories. Yup DISGUSTING for me that would be 2 hours of workouts to burn that off.
However everything else was on target, in my calorie goal, clean, and healthy.
I also drank my goal in water and am still drinking another bottle right now.
I did an exceptional workout and lifted very heavy weights (and I felt so strong doing it).
So should I give up?
NO!
I need to keep going. Tomorrow I will remember the FB comment about giving up and I'll remember why I don't. Some day I'll have it all wrapped up in a nice pretty package full of abs and bulging arm muscles.
Right now, I'll accept who I am and realize that not every battle is won some of them are just fought hard and the end result will come later.
Until tomorrow, just do your best and good luck!
Tuesday, March 26, 2013
Why I lift weights!
So I am very new at lifting weights. When I first started it wasn't anything I enjoyed or wanted to do. I did it because someone TOLD me to do it. Someone said you'll never lose all of the inches you want to lose if you don't lift weights.
I've always focused really heavily on the scale and after a year of struggling to lose 10 pounds I decided it was time to lift weights. AND you know what, I LOOOVE them. I'm not losing weight (yet) but I am dropping inches. I went from a 10-12 to an 8-10 depending on brands. I'm wearing more 8s than 10s and have been able to buy smalls!! SOOO super excited.
Why? well I'M LOSING INCHES.
Thats a big deal!! Now eating right and getting your heart rate up are very important, but lifting weights a few days a week has been a huge motivator for me.
I started with kettlebells and after about 2 weeks, I fell in love with weight lifting.
I soon picked a weight lifting workout routine and have been following it for about 3 weeks, yup only 3 weeks.
Here are the weights I have on hand!
I've always focused really heavily on the scale and after a year of struggling to lose 10 pounds I decided it was time to lift weights. AND you know what, I LOOOVE them. I'm not losing weight (yet) but I am dropping inches. I went from a 10-12 to an 8-10 depending on brands. I'm wearing more 8s than 10s and have been able to buy smalls!! SOOO super excited.
Why? well I'M LOSING INCHES.
Thats a big deal!! Now eating right and getting your heart rate up are very important, but lifting weights a few days a week has been a huge motivator for me.
I started with kettlebells and after about 2 weeks, I fell in love with weight lifting.
I soon picked a weight lifting workout routine and have been following it for about 3 weeks, yup only 3 weeks.
Here are the weights I have on hand!
I love my weights!!
I love being able to lift different sizes for different workouts. I lift only what is on the rack now. Everything else I use as "warm-up" weights. They help get the muscles warm and then I lift heavier sets.
There are many schools of thought on lifting.
I do 10-12 reps of each workout at the heaviest weight I can handle. If I can't do a full 10 then they are too heavy. If I can make it to 12 I try to go up a weight. Sometimes I have to use two different sizes and run through the same routine twice.
It doesn't matter as long as you're doing your best.
I'm excited about these workouts and CAN'T wait to see the results of my hard work.
I'll keep you posted as well :)
Monday, March 25, 2013
Q & A: What does it mean to eat clean?
What does it mean to eat clean?
Good question. It seems to be defined differently from person to person. I take it to mean fresh or has a mother. Meaning you can grow it in one way shape or form. Fruits, vegetables, beef, chicken, pork, ect.
Now others break this down into another category as well. This being "organic" or without all of those long worded ingredients added to it.
How do I get around all of that? I live on a farm. We grow our own beef and chicken. Therefore we have fresh eggs. We also produce a great garden and at times have rabbit, duck, goat, and pig.
I had a successful garden last year, but I didn't learn how to can. This summer I plan to learn how to can.
So what have I done during the winter months? Shop at my local grocer. (and buy from a local amish green house yum!)
So at the store I am not so good at numbers and I know that different chemicals have been used, but I buy it anyway. Reason being, it is an improvement from my OLD self and I will eat what I can possibly eat healthily.
Before I shop I will look up what fruits and veggies are in season. I normally google it or look at one of my favorite blogs (one of those is Eve was partially right).
Then I make a list using my store's flyer.
I try to buy FRESH if at all possible. If not I buy frozen or dried. YEP dried. Its more expensive that way, but at least I have what I need.
Now I don't like eating the same foods over and over so I kinda make a list of meals I want to cook. AND then I'll add a few "bonus" meals for if we have company and I need to make something special.
I like to spend around $70.00 but don't forget I grow my own beef & chicken constantly. :)
This week's grocery list contains
Spinach
Broccoli
spaghetti squash
sweet potatoes
green pepper
tomato
onion
Avacado
Mrs. Dash Original
Cilantro
velveeta shred's original shredded cheese
greek yogurt
frozen strawberries
frozen blueberries
bag of pinto beans
bag of black beans
box of chicken broth
Hodges Mill Oat flour
Fat Free Skim Milk
And I know I'll add a few things as I think of them.
I eat "clean" about 80% of the time. What this means is my GOAL is to eat clean and when I am "out" with friends I will enjoy my time with them and not stress it. I'll have a soda every now and then and sometimes I want to have a cookie. Its ok.
Just do your best.
If you eat frozen pizza's and boxed dinners eating clean 1 meal a day is a HUGE improvement.
It takes baby steps to succeed. Don't throw your entire way of life out the window all at once. That all or nothing mentality WILL cause it to back fire. By doing one thing at a time you begin to create habits and soon you are full of energy, have a fast metabolism, ect.
Good luck!
If you have a question you can email it to mydailyfitandfat@gmail.com OR you can check out my facebook page @ https://www.facebook.com/mydailyfitandfab
Good question. It seems to be defined differently from person to person. I take it to mean fresh or has a mother. Meaning you can grow it in one way shape or form. Fruits, vegetables, beef, chicken, pork, ect.
Now others break this down into another category as well. This being "organic" or without all of those long worded ingredients added to it.
How do I get around all of that? I live on a farm. We grow our own beef and chicken. Therefore we have fresh eggs. We also produce a great garden and at times have rabbit, duck, goat, and pig.
I had a successful garden last year, but I didn't learn how to can. This summer I plan to learn how to can.
So what have I done during the winter months? Shop at my local grocer. (and buy from a local amish green house yum!)
So at the store I am not so good at numbers and I know that different chemicals have been used, but I buy it anyway. Reason being, it is an improvement from my OLD self and I will eat what I can possibly eat healthily.
Before I shop I will look up what fruits and veggies are in season. I normally google it or look at one of my favorite blogs (one of those is Eve was partially right).
Then I make a list using my store's flyer.
I try to buy FRESH if at all possible. If not I buy frozen or dried. YEP dried. Its more expensive that way, but at least I have what I need.
Now I don't like eating the same foods over and over so I kinda make a list of meals I want to cook. AND then I'll add a few "bonus" meals for if we have company and I need to make something special.
I like to spend around $70.00 but don't forget I grow my own beef & chicken constantly. :)
This week's grocery list contains
Spinach
Broccoli
spaghetti squash
sweet potatoes
green pepper
tomato
onion
Avacado
Mrs. Dash Original
Cilantro
velveeta shred's original shredded cheese
greek yogurt
frozen strawberries
frozen blueberries
bag of pinto beans
bag of black beans
box of chicken broth
Hodges Mill Oat flour
Fat Free Skim Milk
And I know I'll add a few things as I think of them.
I eat "clean" about 80% of the time. What this means is my GOAL is to eat clean and when I am "out" with friends I will enjoy my time with them and not stress it. I'll have a soda every now and then and sometimes I want to have a cookie. Its ok.
Just do your best.
If you eat frozen pizza's and boxed dinners eating clean 1 meal a day is a HUGE improvement.
It takes baby steps to succeed. Don't throw your entire way of life out the window all at once. That all or nothing mentality WILL cause it to back fire. By doing one thing at a time you begin to create habits and soon you are full of energy, have a fast metabolism, ect.
Good luck!
If you have a question you can email it to mydailyfitandfat
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