Fitness Friday 04.18

Happy Fitness Friday! Last month I was talking ALL about accountability, especially when it comes to your fitness routine and diet.  One of the biggest things that helped me get to some significant LB loss was changing the way I ate – and not by doing a fad diet, or being super super strict, but being healthy and aware.  Before this, I thought that getting back into a rigorous workout routine would cure my weight gain, but it didn’t.  So, I gave in and cut back on carbs, made better choices, portioned my meals better and said no to some things I would’ve said yes too.  But I still ate cheetos and had a few sweets now and then, but I said bye to pizza, bagels, rice, and french fries.
Fitness Friday 04.18 - the bee lifeFast-forward to today. I am not as strict… but I am still very aware – so aware in fact, I noticed that my new ‘strict’ was becoming less and less sometimes and I quickly had to adjust myself.  Yes, a few weeks ago I felt like I was falling off the rails and I wasn’t happy about it, especially since my workout routine has maintained (finally!) … it’s the damn food. I was feeling bummed about it, but also made a decision right then and there to do something about it and jump back on the wagon, continue to have balance but switching out and making healthy alternates and better portions.

My point in all of this is, as I’ve said many times before it’s all part of the journey, falling a bit to become stronger.  My goals have changed a bit from last year, but that doesn’t mean I can throw all the progress away.  Follow your heart always, but in these instances you must follow your head and go to the gym!

 

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Fitness Friday 03.18

Happy Friday!  Today’s FF is hopefully going to help inspire and push you further towards accomplishing your goals and setting yourself up for success. So what’s next after you’ve determined your goals and the path to accomplishing them? I’ll tell you.
Fitness Friday 03.18 - the bee life
It’s keeping yourself ACCOUNTABLE! Being responsible for your actions, good and bad. And it’s one of the most important things in accomplishing your goals. It’s having those tough conversations with yourself, a friend, or support buddy that keep you honest and on track.  Here are some ways I keep myself accountable that you might be able to adapt for yourself.

Buddy System or Trainer. If you’ve got a workout partner or a friend that goes to the same gym, this is a great way to keep each other accountable – my trainer always asks; “Em, what’d you have for breakfast yesterday?” or  “Em, how’s your nutrition going?” and it’s really hard to lie to him!

Steaks the App. I’ve been using this app for awhile and it’s become part of my daily routine.  You can set-up weekly or daily goals for just about anything i.e. mine is set-up for Workouts to be Mon./Wed./Fri./Sat. – it reminds me every day if I haven’t completed and when you hold your task down to complete it’s super satisfying to have the circle filled in! Plus it keeps track at your streaks, so when you miss a day it’s a nice big X. Go download it!

Leave Yourself a Note. This is a way you can talk candidly to yourself with a note on the mirror for the morning or calendar reminder in your phone i.e.  “GET YOUR ASS TO THE GYM” or “no sweets today” all day you’ll have this voice inside your head reminding you of your goal for the day.

Remember. Remember the feeling and why you started this journey – remember how you felt not fitting into your jeans, or how good you feel after a workout when you’re thinking about skipping one. Remember you control you, and that is the first step in all of this.  Remember it’s OK to cheat with some food, but remember you better get your butt to the gym the next day. Remember what you’re comfortable with and what makes you feel good/bad.

Share It. Do you hate those people that post what they eat or the fact they’re up at 6AM working out while you slept in 10x past your snooze? Well, it might be their way of keeping themselves accountable – sharing their journey, or telling people they’re going to the gym or cutting out carbs. I do it, I tell friends/co-workers/family, “can’t stay out late, I need to workout in the morning” – sure you get snarky comments, but that’s the way I like to keep myself accountable, because if you go home early and they ask you if you went to the gym in the morning are you going to say ‘YES’ confidently or ‘No’ with shame?

This is a journey, it will have it’s ups and it’s downs – you’ll learn more about yourself as you continue to push yourself, as you see progress, as you fall out of progress, it’s all part of the journey. Embrace it, change it, push it. Keep yourself accountable towards your goals, towards feeling the best you!

Fitness Friday 02.18

As I reach my one-year anniversary this month of being back in the fitness game, I continue to feel more and more vested and determined to not only maintain all of my progress, but to continue to set new goals and reach them!  One aspect of our health and wellness that can often get overlooked is preventive care for our immune systems.  It unfortunately is the season of sick, and it’s important we not only stay fit and active but take care of ourselves to stay healthy!
Fitness Friday 02.18 - the bee life
Here are some ways that I like to keep a tap on my immune system, stay-in tune with my body and also work preventatively against getting sick!

Sleep: One of the most important ways to stay healthy is making sure you get enough rest. I’ve become more attuned to my body when it’s asking for this and have learned not to fight it anymore.  When the body needs sleep – give it sleep, it’s helping you store-up and fight off anything brewing within.

Daily Echinacea: This is a herbal natural supplement* that supports immune health and helps fight off illnesses.  I take echinacea daily for preventative, and multiple times a day (based off the label) when I am starting to feel not well. It has helped in many instances were I feel I’m coming down with something and I swear by it.*

Vitamin C: This is another supplement that I have in my daily routine on top of echinacea to help build up that immune system as preventative care.  When I’m starting to feel a tinge of something come on, I double up on Vitamin C.  Emergency-C packets are a great thing to have around the house in those situations to give an extra boost.*

Exercise. Yup! Regular exercise promotes general good health which in turn benefits your immune system health as well. On the flip side, just like sleep, I’ve learned to listen to my body when I need to take a break on exercise (for rest!) but I’ve also gauge when I can push myself and still exercise to release the toxins.  Maintaining this into your routine helps promote that healthy lifestyle.

There are many other factors that can affect your immune and general health like stress, your diet and eating the proper nutrient foods, and even alcohol intake. When working to maintain a healthy lifestyle and work towards fitness goals, it’s important to maintain your best self to reach those! This includes actively working towards your immune health daily and not just when you’re starting to feel sick.  Remember that if you’re sick all the time you won’t be hitting the gym or reaching any of those goals!

 

*DISCLAIMER: I am not a doctor and never will claim to be one, so please consult with yours on what would work best for you to help support your immune health on a daily basis. 

Fitness Friday 01.18

Happy first Fitness Friday of 2018!

If you’re new to a Bee Life Fitness Friday, welcome! I like to share these FF posts every month to check-in, provide motivation or tips to any of you working towards goals, share my struggles and triumphs, and new ways I’m achieving my goals. One of my goals for 2018 is to maintain all of the awesome progress I finally made this past year!
Fitness Friday 01.18 - the bee life
It can often be overwhelming to have goals that seem impossible – but let me tell you, nothing is impossible.  The key in achieving your goals is to have a plan, but also know you can be flexible with your plan.  Are you going to follow a running training program? Going to join a cycle studio for classes? Or other fitness classes?  Have an exercise plan, make the commitment, and have a goal of number of days you plan to go and plan your week around those classes, runs, or workout sessions.

The next step in making sure your plan is set-up for success is having a nutritional game plan. And this does not mean an extreme diet or something that isn’t achievable with your lifestyle.  Meal prep, switching out soda for water, adding in more veggies to your diet, eating a salad twice a week  – taking smaller steps to work towards progress is the best way to start.  Trying to completely change the way you eat on day one will only be harder, everything in moderation!

It’s matching these two pieces – exercise and nutrition and continuing to refine, and push yourself that will truly allow you to reach your fitness goals and become the best version of yourself!

Fitness Friday 12.17

Wow! I can’t believe it’s December and the last month of 2017. It’s been a life changing year, both physically and personally. I wanted to reflect on this year’s fitness journey and reading posts from each month’s Fitness Friday. I wasn’t in a good place physically or mentally at the start of the year, I wasn’t happy with my job and that was bleeding into my personal life, and how I took care of myself.  And I knew it was a problem, and I continued to make strides, get a new job and started taking care of myself. This time last year I was living in yoga pants and tights because my jeans wouldn’t fit – and now my jeans are loose!
Fitness Friday 12.17 - the bee life
Here is what I learned about myself this past year;

  • Don’t give up. I worked hard for 7-8 months with seeing limited results in inches and BMI, I still was the same number on the scale, but I was feeling better and I was determined even in the moments doubt.
  • Diet is just as important. As your workout routine, it wasn’t until I finally cut down – with the many thanks and help to B, on all the carbs and crap that the pounds flew off.  Beyond that, portions were limited and breakfast options were much improved and burgers were ordered without buns, subbing fries for side salad.  B and I made smarter choices, and held each other accountable and sometimes I did eat a cookie!
  • I am strong. And I can push myself. I started with only being able to do 10 or 15lbs weights depending on the exercise and now I am up to 20-25 in hand weights and 35lbs in kettle bells. I can do boy push-ups, and I can endure more than I thought, I’ve grown.
  • Don’t go back. This is the most important, and the easiest one to erase, because I was here and I went back – and I came out again.  And I don’t ever want to go back.
  • Make the investment. I got over the monetary cost it takes to help me achieve my goals, give me a place to challenge and push myself, and have my time to focus on me.
  • It’s a journey. Eleven months of a journey, and it doesn’t stop here. Just because I’m at my goal weight doesn’t mean I can stop or will. Life changes, schedules change and it’s constantly adjusting and continuing the journey to success.

I feel good. I am happy. I am focused. I achieved my goals, but I also need to maintain my goals, and I will. I’ve learned the balance and effort that needs to be made to be my best me, and that has been the best part of it all.

Cheers to a healthy 2017!

Fitness Friday 11.17

It’s that time of the month to check in and reflect on our fitness goals, our journey to a healthy 2017. Have you been sticking in there? Have you been reaching your goals?

I’m writing today, a bit stunned, yet so proud of all I’ve been able to accomplish. The last few years have been such a constant roller coaster to try and get on track with a healthy routine and consistent exercise. And finally, finally after nearly over a year I am seeing amazing results and I’m actually meeting my goals – goals I wanted so bad but wasn’t confident in achieving. Why? Because for 7-months I got stronger and made progress, but small progress and never saw the number move at all.
Fitness Friday 11.17 - the bee lifeThis past week I had another health assessment with my trainer, and from where I started to where I am now… and what I even accomplished in the last 2-months, I finally made it over the hump! So much so that I was even named the October Client of the Month, a secret goal of wanting to see my name on the board these last 9-months.

So moral of the story. Don’t give up. Keep pushing strong. Work to see progress and track it. Relish in your new strengths. Challenge yourself. Kick ass.

 

Fitness Friday 10.17

It’s been 9-straight months since I set out on my latest fitness journey and committed to my bootcamp classes. And it feels awesome. I’ve recently started trusting and listening to my body more when I need breaks or when I need to push myself, it’s the balance without completely forgoing the routine or workout that has been key to my success lately.
Fitness Friday 10.17 - the bee life
And as much as the half-marathon seemed like a failure based off of how our actual race went, it also felt like a much needed re-boost to this journey.  I think another game-changer is that I’ve finally really started watching what I’m eating and cutting out those damn, delicious carbs! As much as I try and preach everything in moderation, the crap just weighs you down, literally.

So after hustling and not quitting for these 9-months, I am FINALLY seeing significant progress even through the moments of doubt, including the moments of weakness when I was about to start accepting that “this is just the way things are” – and I’m SO glad I didn’t, and kept striving and pushing. It’s all part of the journey!  I realized not everything that worked for me 3-years ago still works today, and I am not nearly as active (or have the time to be) as I was then – and that is OK, so I’ve adjusted and realigned and I love these results.

Fitness Friday 07.17

Happy Fitness Friday!

So I’m in a funny place with my workout routine, I feel motivated but at the same time am feeling discouraged – which both contradict each other.  Motivate is defined as a stimulate interest in or enthusiasm for doing something and discouraged is defined as having lost confidence or enthusiasm; disheartened.  Complete opposites!
FF 07.17 - the bee life
I was thrown off my normal routine these past two weeks, so I understand that is probably where a lot of the discouraged feeling is coming from.  And I’m motivated knowing that half marathon training is just starting to pick up, and I’ve actually been running! I’ve been making progress with sticking with my workout routine and growing stronger, but admittedly I haven’t seen some of the progress I’d like to see with my weight.

I am also day three into no sweets for 30-days.  It’s going to be tough with a bridal shower and wedding thrown into the mix, but practicing self-control for 30-days is a personal thing I want to challenge myself with, and something I know I can do.  I just need a few extra jumpstarts to accompany the exercise.

How do you push yourself to new limits?  What is standing in the way of your goals?

Fitness Friday 06.17

Woah! We’re half way done with 2017, how have your fitness and health goals been treading so far?  I’ve stuck it out for the last 5-months, and I’m not stopping! It feels so good to have the routine of working out, me time to sweat it out and work on myself, to keep myself accountable.  Not to mention half-marathon training is officially starting next week, eek!
Fitness Friday 06.17 - the bee life
Let’s talk about this half marathon training… it’s been a hot second since I’ve trained for a half marathon, the mental preparation is just as hard as the physical. Honestly, I’m not looking forward to it, but I am trying to have a positive outlook and approach to it. I want to do well and stay on top of training, I’m just not feeling very confident about it. My body can’t handle the running like it used too.

But I am also curious and excited, because I have the cross training part nailed down (first time ever in all my half trainings), and I feel like the half training will help me be more accountable for my in between days to get nearly a full week of working out in, #weddingdiet.

Needless to say, there is going to be many runs (especially the hot ones) when I want to stop, not only do I need to train my legs again, but I need to train my brain to get ready for this half!

Happy Training!