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!
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.
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!
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!
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!
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!
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.
This 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.
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.
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.
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!
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?
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!
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 Friday! I just wanted to share a quick check-in on my fitness progress this far. Since the beginning of February I’ve been religious with my workout routine, sticking to my 3-days of bootcamp and enjoying every minute of it, well almost every minute of it. It’s hard to think that it’s been almost 4-full months meaning the big day is now only 6-months away.
Since results have been a bit slower, than I was hoping, I’ve started to work to get a few more workout sessions in, including Wednesday doubles. But like clockwork, as soon as I’m getting into a rhythm and groove, it’s going to be thrown off with a trip or a weekend full of parties and places to be. This is when we are challenged the most, are we going to maintain and stick with our habits that we’ve worked so hard to build? Or are we going to slowly fall off that ladder and fall back into old, easy ways?
And this is when we’re reminded, that in order to maintain this healthy lifestyle, to continue to feel good and be healthy – we need to push through the obstacles that face us. We need to wake up early, we need to eat better, we need to pick up that heavier weight, and we need to push ourselves a little harder each workout. There is not finish line or point when it stops, it might just change.
I’ve gotten to the point where I am tired of the excuses and I’m ready to continually kickass every day so that I have no more excuses.
With this being the end of month three, and although my second assessment didn’t show any progress and was disappointing, I remained consistent to my last check-in. Knowing all of that, I’m still feeling awesome and finally back into that workout groove that I’ve been working and longing for. The lack of progress gave me a wake-up call that although consistent, I still have A LOT more work to do to keep reaching my goals.
And, I’ve finally realized the sentiment of the above mantra. It is so easy for us as humans to wish for things; wish for a new job, wish for a better body, wish for people to change, etc. and it’s so just as easy to sit and complain about those things and make excuses. But it isn’t until you start working towards those things, that you’ll actually receive them.
A lot of the biggest success stories in our history and life are based off of hardwork and determination – that shouldn’t change no matter what you’re working towards, especially if it’s working to being and feeling your best. If we are not our best selves for us, we cannot be our best selves for others.
Here’s to more work!