Many people have goals related to body image, but have you ever thought about fitness goals related to your daily abilities?
Yes, I work out to feel confident about my body and look my best in a bikini. But let's be honest, how often throughout the year am I actually in a bikini? Once, maybe twice per year.
One of the driving forces to my fitness regime is my capabilities throughout my day. Fitness is an amazing tool for so many aspects relating to your overall quality of life.
It's funny, here in Texas women are looked at way differently. I'm so independent I will lug my 50 pound suitcase onto the cart myself...even if I struggle and even if the looks I get for doing so are hysterical. One time the airport attendant made me wait for Tanner, insisting that I would not touch my luggage.
To me, it's almost insulting. I'm not sure if it's because I've been perceived as weak before or if it's just a sense of entitlement..
Think about your daily tasks and how you perform them.
Things that I notice day to day are:
Taking the garbage out to the trash and lifting it over my head into the dumpster.
Lugging the groceries in from the car in one trip.
Lifting the 50 pound bag of dog food from the shelf to my cart and then to my car.
Picking my dog up and climbing the stairs with her over my shoulder when she's been bad (every day).
Moving around furniture by myself
Opening cans or jars
Lifting the vacuum into the storage closet
Hosting myself up onto the counters to clean high shelves
(Wow I just realized I sound like a housewife....nothing wrong with that! hahaha)
Throughout your day do you find your heart racing and your body sweating when you climb stairs?
Do you find your capable of chucking the garbage up over head into the dumpster?
Do you find yourself asking for a mans help for several tasks throughout the day?
I have found that the more fit I get the less difficult these tasks become. My heart rate doesn't increase drastically when climbing stairs, I don't have to ask a man for help with nearly anything, and I don't have to take two trips downstairs to get the groceries!
Sooooo, how do you do this? YOU CROSS TRAIN!
You do this by establishing a workout program that is going to:
1) Increase your strength with body weight as well as added resistance.
2) Increase your cardiorespiratory abilities with high intensity cardio
3) Increase your cardiovascular endurance with moderate intensity cardio
4) Increase your day to day performance with exercises that mock daily tasks such as:
Farmers walk (hauling groceries or garbage)
Shoulder press and bicep curls (Overall strength for pickle jars and hoisting garbage into the bin)
Box pushes (Moving furniture around)
Pull-ups and push-ups (If you're ever hanging of a cliff or the side of a building, do you want to be able to pull yourself up? I would!)
So next time you're doing a workout, think about what that move is going to do for you tomorrow or how you're daily routine will improve because of it. Maybe you can find more motivation in this mindset then being stuck in how your body image will look!
*Disclaimer: Use this at your own discretion. Everyone's caloric needs are different and vary based on age, weight and fitness goals.
1) Are you eating enough food // are you eating too much food?
If you consume too few calories when you’re trying to lose weight, you won’t lose the weight, OR you will lose weight instantly and quickly gain it back. Your body will be in a starvation state with too few calories that stores fat instead of burning it off.
If you consume too many calories, well… it’s obvious you won’t lose weight either.
If you consume too few calories when you want to build strength or tone your body, you may feel constantly fatigued and have a really hard time building muscle. When you’re breaking down muscle and not consuming enough it’s hard for that muscle to recover.
2) Are you still doing the modified versions of the workouts?
If so begin doing the full version to push past the plateau! Your body adapts to the stress you put on it from exercise, so if you find your workouts getting easier or your progress subsiding, start doing the full version of the workout to put different stressors on your muscles. OR maybe it's time for a new program!
3) Are you stopping during your workout/pausing the video?
Don't cheat yourself. LET'S GO.
4)Are you taking too much time between exercises, resting or walking from machine to machine? Are you texting while working out or distracted with a movie/tv show?
Do what you can to improve your performance. Increase performance means faster and better results. Remove distractions whether it's kids, the tv, pets or your phone. Often you won't even realize you're not putting in full effort.
5) Are you giving your body enough time?
It likely takes 4+ weeks to see progress. If you're in week one of your program do work yourself upbecause you don't see weight loss yet.
Think about what is improving... is your performance getting better? Meaning, are you able to get through more of the workout without stopping, or are you able to do more pushups than before?
Have your energy levels increased? Do you feel happier or have a better attitude?
Do you realize that you're improving the longevity of your life? That the fat around your organs has to burn off too, often before the subcutaneous fat....
There are so many ways to measure your success, please oh please don't define your success by the number on the scale.
Four weeks from my post holiday weight gain!
I admitted to you guys in a blog 4 weeks ago that I allowed myself to indulge during the holiday break.. like really, really indulge! With letting myself go for 10 days I gained weight, started having digestive issues, my skin was terrible, I was dehydrated and just felt physically awful!
Well it's been 4 weeks since that picture I shared and I've been doing the exercise program T-25 Gamma!!
Here's my review in brief with honest pros and cons of the program.
This program has 4 different levels from beginner all the way to advanced. I jumped into the advanced version which has 4 workouts you do every week.
The different workouts included one cardio day, an extreme circuit, strength, and muscular endurance based exercise. I was following the meal plan and drinking Shakoelogy Nutrition Shake as well as Beachbody Performance line with Recovery Protein and Energize.
Interested in having me coach you through this program or any others?
Not much needs to be explained at this topic. The picture kind of speaks for itself!
If you girls are admiring women on Instagram and comparing your body to their bodies, or wondering how the Victoria's Secret models look the way they do all the time -- First of all they work their asses off.
But mostly it's about posing and knowing how to hold your posture to make your abs pop and your skin rolls disappear. ((The same way you pose in the mirror to make your booty bigger or your boobs stick out.))
Your skin needs to move the way your body moves. For example, sit up really straight wherever you're seated right now. Now tilt your body directly to the left. Do you have a crease between your ribs and hip bone? Sure you do, because you went from having your skin stretched out over your stomach in the up right position to bending over. Your skin needs to move with your body and therefore your skin needs to be able to roll over in certain areas of your body and that is NOTHING to be ashamed of.
With that being said, under your skin, my skin, everybody's skin, is subcutaneous fat. There is a healthy amount of fat your body needs to function and regulate body temperature. So the rolls of skin you can pinch with your finger and thumb has fat underneath it. In fat % estimations there is a measurement that can be taken called the skin fold method where you take a measurement device and pinch the skin. There is a healthy and unhealthy estimation of % body fat you should be in range of according to your height and weight. If you are wondering about what's healthy for you I'd advise you consult your doctor as they know your health history best.
Point being, be careful what you believe and what's driving you to get fit and healthy. You don't want to strive for unrealistic goals. Ridding your body of skin rolls is something I'd consider unrealistic, since it's kind of needed to move! Determine your goals based on what your body is capable of and what's going to make you healthy from the inside out instead of comparing yourself to another humans body.