I’m right where I need to be. Right here in time, everything is as it should be.
This is kind of a bit of a lot. I haven’t blogged lately for a few different reasons: summer classes were kicking my butt, establishing my training business isn’t a walk in the park, and I just haven’t had much to write about. I haven’t had the desire to sit down and type. I’ve been pretty busy lately just concentrating on myself and different ways to make my life more positive and fun—and luckily, I have found exactly what I have been looking for.
Friday when I was at Jensy’s surprise party, and I couldn’t stop thinking about all the blessings surrounding me. Lauren (Lindsay’s best friend) was at the party. Before she left the party, she went up to Jensy and told her that one night her and Lindsay had a sleepover while I was sitting, and she had so much fun that she really wants to come over again when I am sitting, so she can see me. It’s the little things like that, that make me smile. I was so happy. It feels so good to know you are loved. There’s a difference between someone keeping you around because it is convenient and easy, versus actually being loved and wanted.
Last night, I was outside playing with Ella and Shane (other cuties I babysit for) and we had so much fun. The weather was perfect and I had so much energy to keep up with them (thank the lord I have finally found contentment with my diet). The kiddos had pizza and I decided to make a spinach, rotisserie chicken salad with cucumbers, tomatoes, and a drizzle balsamic vinegar. With a slice of flax seed flatbread and a cheese stick on the side? Yes, it was wonderful. My portion was perfect, I took my time eating, and I realized I finally did it.
I’m here. I made it to where I want to be.
My life consists ONLY of things that make me happy. I am a personal trainer (one of my goals), I follow my own meal prep plan (meal prep with a good 80/20 balance), and I am surrounded by people who love me. Fitness and health are my life. I cannot believe I didn’t rearrange my life sooner because I didn’t know it was possible to feel this good about my life.
Sometimes I think about how it’s scary to move on. You don’t think it’s possible because you are so used to your old way of life. I mean it was all you knew… So really, starting over seems tough. But I promise you; it is the most relieving feeling. The best part is that YOU get to rebuild everything! You get to make all your decisions and you start to realize that being in control of your own life is a beautiful thing. I’ve found happiness and stability in the way of life I have always dreamed about. But, there are some things that have always stayed constant: I have a family, who truly cares about me; I have friends who want to be my friend for who I am, I have a body that I am so incredibly proud of because I have worked my ass off to get it, and I have a boyfriend who shows me affection and gives me effort every damn day. I don’t feel the need to force relationships anymore, I don’t feel the need to be accepted by anyone anymore, and most importantly-- I don’t feel stressed.
Now that I have caught you up on my life and since this blog post is about the positivity of change--I feel like writing about ways to spice up your workout. Ways to change it up so you don’t get bored or plateau!
So. Much. Fun. And so hard! I absolutely love doing body weight exercises, I’ve been really trying to incorporate them lately because I see such differences so quickly. I did a Piyo video the other day (pilates and yoga) and it kicked my butt (literally…it was mostly glutes!). It was so fun though. Handstands, yoga poses, push-ups, pull-ups, air squats, lunges… anything you can think of!
High rep, low weight
This is what I’m working with right now. I love the burn in my muscles when I start to reach the end of a set. Working muscle endurance is just as important as strength. It’s nice to switch it up and give your muscles something different to overcome. (This is commonly used in a cutting phase.)
Low rep, high weight
I just got done with this scheme a few weeks ago! I love the feeling of lifting super heavy weights; it feels so good to see the improvements and changes. This is commonly used with a bulking phase. The best part is learning your new rep max for each muscle group. I definitely am sore ALL the time when I am following this scheme.
This one is tricky. I see some people throwing fasted cardio around and not really understanding what it is used for. There are studies that think fasted cardio is the most efficient way to burn fat, and there are other studies that think it is not necessary in fat burning. Let’s start with what fasted cardio is. It is performing cardio on an empty stomach (normally performed first thing in the morning before consuming calories), with the hopes to burn fat "more efficiently and more abundantly." When you are sleeping (and fasting during this time) overnight, you are preserving your carbohydrates (your body’s main source of fuel), and using some of your fat stores for energy, in hopes to save some of your carbohydrate stores. But also quite possibly breaking down amino acids to make more glucose, which you do not want to do. If you break down your amino acid stores, it is a good indicator you are not consuming enough carbohydrates or fats in your diet, therefore resorting to protein for ATP. Meaning, you are breaking down your muscle because your body is in need of ATP (energy). Now also remember, this will depend on your fat stores. I’ve tried fasted cardio before, and it just isn’t for me. If you do not have a high body fat percentage, there really isn’t a need for you to be participating in fasted cardio (unless you enjoy working out on an empty stomach and can understand what is happening in your body), but if you have a higher body fat percentage (meaning extra fat stores) then maybe fasted cardio is something you want to attempt. Just make sure that you are listening to your body… just because something is the new “fad” does NOT mean it is for everybody!
I love love LOVE HIIT! HIIT stands for High Intensity Interval Training. I’ve done so many projects on this topic, made many workouts, and also see other individuals in my classes present projects on this topic! The point behind HIIT is to raise your heart rate higher, in a shorter period of time, which results in raising your metabolism the rest of the day. Meaning you will burn more fat and calories in the long run! Who doesn’t want to burn more fat and calories in a shorter amount of time?
So there are just some options for you to consider if you are bored at all with your workouts. Remember to listen to your body and RESEARCH!! And I am not talking Google something and read the first article that pops up... Read articles with a scientific background or better yet, read actual research articles! For instance- if you body is lacking energy, know that you probably need to consume some carbohydrates to give your body some energy. Once you learn how to read your body I think it makes this whole process a lot easier.
But all in all, keep your body guessing and do things that are FUN! Fitness should be about having fun and keeping your body healthy. Don’t do it for other people, do it for YOU. Ya know, this goes for life as well… life is about having fun, being true to yourself, and being HAPPY. Stop wasting time and energy on toxic people and toxic situations. Let go of negativity.