Work It Out Wednesday: 90 Day Challenge Update

Good Morning Lovelies!!
First I would like to thank everyone who has decided to join in on the 90 day challenge.  It is going strong on my Facebook Page.  Please check it out here.

We are currently on Week Three and I have posted the workouts below for you to try.  I have also posted the video explaining what I eat.  Please don't hesitate to ask questions.  I want to help you accomplish your goal!  It is very fulfilling when you accomplish such a milestone.  Once I accomplished mine, I set another one so that I remain focused and on track.

The key is to begin right where you are.  Your day one might be different from the next person's, but what matters is that you get started.

WEEK ONE

WEEK TWO



WEEK THREE 

Until Next Time,

Weightloss Journey and Figure Competition

Hello Loves!
I have been up to lots of great things!  I am very excited and kind of afraid to share my latest fitness results with you all. But, in order for me to be an inspiration and encouragement to others, I have to share where I have been, where I am now and where I am planning to go.

I have always wanted to compete in a figure competition and I made my mind up late last year to do so.  I began training at the beginning of January 2013 and I competed in my first figure competition on April 13, 2013.  I have never experienced anything like it before.  I had an amazing time and I learned a great deal of information!!  I didn't place but I met my goal of getting into enough shape to hit the stage.  I plan on competing again in August and I am working to WIN!

I will be sharing some tips and nutrition information that helped me attain my goal.  In order to continue to improve my body, I have to set a new goal which is to be in a position to win in my next competition.  Please let me know if you have any questions.  Your goal might not be the same as mine, but whatever it is strive for it!  I did it and you can too!!

 

 

 

 

Until Next Time

Work It Out Wednesday: Eating Healthy While Eating Out

Good Afternoon Lovelies!

I love to eat!  I mean I really love to eat so I have to watch myself.  Restaurants are trying to make eating out less stressful for those who are trying to eat healthy.  Recently, I visited Denny’s for breakfast.  I was scouring through the menu when I came across the New Fit Slam.  It looked Yummy on the menu.  I ordered the New Fit Slam, and when it came out it looked better sitting in front of me than it did on the menuJ. 

This dish was composed of the following:

·         Egg whites with fresh spinach and  grape tomatoes

·         Two turkey bacon strips

·         An English muffin

·         Seasonal fruit

I had water as my beverage.  This breakfast tasted great!  I left the restaurant feeling good about not blowing my Insanity workout (Dig Deeper!). 

You also have the option of building your own fit grand slam that include options such as Chicken Sausage Patty, Egg Whites, Wheat Pancakes, Turkey Bacon, Seasonal Fruit, and Yogurt.

There are healthy options out there for us to choose from.  We have to make the choice of what we put into our bodies.  What good is it going to do you if you workout hard but eat badly?  Eating right, clean, healthy or whatever you would like to call it is a necessity if you want to see the full benefits of your workout regimen.

Get to moving and give your body the nutrition it needs.

LEEGO!!

Indulgenceiskey

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Work It Out Wednesday: Lose It App for Smartphones

Good Afternoon Lovlies!!

I just ran across a free app that is dedicated to helping you get on track and stay on track with your fitness goals.  You can download the app here.  You can also use the site to track your progress as well.  You are able to keep a daily log of your meals and exercises.  You can search the foods that you have eaten to add them to your daily log.  Calorie counts accompany the foods that you select.  This is a great tool to have at the tips of your fingers each time you eat or perform an exercise!  So take a few minutes from your busy day to focus on YOU.

Until Next Time,

Indulgenceiskey

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Work It Out Wednesday: Sleep Your Body Can Use

Hello Lovelies!!  What a great day this has been!  This week's topic deals with getting yourself somewhere and going to SLEEP!  Lol!  Anyway, sleep is VERY important when it comes to your health period, but let's take a subsection of your health and deal with fitness.


In order for your body to recover from your workout, run, fitness routine, etc you need sleep.  Your body uses this time to repair itself.  Your body is getting all of your cells, atoms, molecules, etc in order and in the correct alignment so that you can be prepared for the next day's events.  On average, the amount of sleep that you should be getting each night is anywhere between 7 to 9 hours.  I know many of you are saying "What? Only in a perfect world"!  Many factors play a role in allowing you to get the proper amount of rest that you need.  I have heard of people being able to function properly on 5 to 6 hours of sleep.  Everyone's needs differ, but you should take into consideration the complexity of your bodily system and allow it to get at least 6 or 7 hours of sleep.  This is mainly my own opinion.  I can function quite well  on 6 hours but anything over 7 hours, I still feel a little tired when I wake up.  This is mainly due to the stage of the sleep cycle I am in when I awaken.   Read more about the stages of the sleep cycle here and here.


In order to be your best at being productive you need to get some rest.  You will see progress towards your fitness goals a little faster if you allow your body to Rest and Recover. 


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Nature's Indulgence by Dionne

Have a Lovely Day!


 Indulgenceiskey

Work It Out Wednesday: Breakfast and Post Workout Nutrients

What did you eat for breakfast this morning?

Well it is not hard deviate from your "Healthy" choice of foods due to individuals working in the office scene where kolaches (A big pig in a blanket), biscuits, hash brown casseroles, doughnuts, snacks and everything else are within an arm's reach.  Also, people tend to deviate when their time is scarce.  Maybe you woke up late and were in a rush, or you spent your time getting the kids and hubby/wife out of the door and had 2 minutes to take care of your own hunger.  During these times you grab something quick and not so nutritious.  I have a solution that can help you out when you are tight on time.  It takes about 2 to 4 minutes to make and it is very nutritious and tasty!  Take a look at the video below.  If you try out the recipe in the video below let me know your results.  What is your quick "go to" breakfast choice?



Your post workout nutrition is just as important as your breakfast meal.  After you complete your workout your body needs to be replenished with protein and carbohydrates.  During your workout, you body uses the fuel that it has stored for its energy source.  This fuel needs to be replaced.  Replenishing your body with carbohydrates will replenish the muscle glycogen (Glycogen is the source of energy most often used for exercise).  Replenishing your body with protein will aid in muscle repair.  You should focus on easily digestible quick carbs and quickly digestible protein.

According to  "Truth about abs"  ,  a good source of quickly digestible natural carbs such as frozen bananas, pineapples, honey, or organic maple syrup are perfect to elicit an insulin response that will promote muscle glycogen replenishment and a general anabolic muscle building effect. The more you can assist the muscle repair process, the more you increase your metabolic rate and can help your fat loss as well.
The best source of quickly digestible protein is a quality non-denatured whey protein and/or some fat-free or low-fat yogurt.


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Take Care!

Indulgenceiskey

Work It Out Wednesday: What Do Your Fingernails Say About Your Health?

Good Morning!

Today’s topic is about fingernails.  Believe it or not, your fingernails can serve as a window to your health status.  What do your fingernails say about your health?  Take a look at the video below to see what the Doctor has to say.  You might find it interesting and maybe even helpful.

Visit msnbc.com for breaking news, world news, and news about the economy

Have a wonderful day!

Indulgenceiskey

Work It Out Wednesday: Music to Your Ears

Whenever you workout, clean, cook, etc do you do it in silence?  Well, why don't you pop in your headphones and put on some music that will make you MOVE!  I know some of you probably already do this but if you don't, try it out.  Load up your MP3 player, IPod, phone etc with your favorite music and get busy!  I find that music makes my workouts more bearable especially when I know I am about to really work a certain muscle group.  I make sure to stay away from the slow jams during this time.  Hey, if you like to workout to them then go ahead, but for me I have to put on some music that gets me amped up. 

Remember back in the day when you had to get up on Saturday mornings and clean?  Well, my mother use to put on the radio and we would be cleaning to everything from Motown to the songs of the 90s.

What is that one song that gets you going? 

Take Care!
Indulgenceiskey  

Work It Out Wednesday: Breathing

In the past I have always focused on my breathing during a cardio session.  But did you know that you should also focus on your breathing while lifting weights?  Your breathing can either help or hinder your progress.  Have you ever been lifting weights only to find yourself holding your breath?  This isn’t good for you.  You don’t want to walk around with blood shot red eyes and veins dilating in your forehead at the gym; so don’t hold your breath.  You could possibly experience an increase in blood pressure, dizziness, or a headache during and after you finish your exercise. 

Don’t risk becoming injured just because you want to hold your breath during that last rep.  It isn’t worth it.  At times, you hold your breath unknowingly.  While at other times you know better, but you think that holding your breath during the last rep will help you complete the execution……WRONG. 

You should always exhale when you are contracting the muscle that you are working out. Another way to remember when you should exhale is to exhale when the weight you are lifting is going against gravity.  Exhale through your mouth and inhale through your nose.  Remember to keep a steady supply of oxygen to your brain and muscles.

Happy Breathing!

Indulgenceiskey

Work It Out Wednesday: The Importance of Rest

Do you exercise 3x, 4x, 5x+ each week?  Do you get enough rest in between your workouts?   Resting your muscles and your body is just as essential as exercising.  After your intense workout sessions your body needs time to repair itself.  During your workouts, your muscles experience tiny tears.  Don’t be alarmed by this because this is essential for muscle strength, development and growth.   In order for your body to recover properly, it needs rest.

 

How do you rest your body if you are working out multiple times a week you might ask? 

What you would need to do is to make sure you don’t work the same muscles each day.  True enough, you are using most of your muscles when you work out but you usually isolate them.  Say for instance, on Mondays you work your legs, Wednesdays you work shoulders and back and on Thursdays you work biceps and triceps.  On Wednesday and Thursday you worked your arms but different muscles in your arms.  You isolated your workout to a certain primary muscle group.  So if you were to work out M-F, be sure to not work your primary muscle group on consecutive days.

Another way to give your body the rest it needs is to strength train muscles every other day and incorporate only cardio on the days in between.  For example, strength train or tone on Monday, Wednesday and Friday and do cardio only on Tuesday, Thursday, Saturday or Sunday.  It all depends on what days you choose to strength train/tone and do cardio.

What will happen if you don’t allow your body to recover properly?

Injury can occur.  You can get poor results that can be very discouraging.  You can also get burned out.   These all hinder progress and healthy maintenance. 

What about sleep?

Sleep is also a part of resting.  It allows your body to recover from stress. Sleep also allows your muscles to relax as well as have enough energy to tackle the next day that is ahead of you.  There have been many studies performed that have yielded 7-9 hours each night as being the ideal amount of time needed.  Now we all know that other factors play into us getting the proper amount of sleep.  Most of us lead busy lives and at times it seems as if there isn’t enough time in a day to do what we need to do; and it shows in the amount of hours of we get to sleep.  It is true that some people can get 7-9 hours of sleep and it might not be good sleep.  Some still wake up tired and groggy.  This may be due to restless sleep elements such as sleep apnea, severe snoring, muscle cramps, poor circulation, etc.  Always always always remember to listen to your body.  It will let you know if there is a problem.  Get the help that you need so that you can get the rest that you need.  Your physician is only a call away if you are really concerned about your inability to get the proper rest due to any of the aforementioned problems as well as others that weren’t mentioned.

Until Next Time,

Indulgenceiskey

Work It Out Wednesday: How to Avoid and Relieve Stomach Cramps While Performing Your Cardio Activity

Have you ever been running, jogging, jumping rope, doing burpees, etc and felt your abdominals begin to cramp?  Another name for this cramp is the side stitch.  This can put a real damper on your workout.  Don't become discouraged.  There are things that you can do to help relieve and/or alleviate the cramps.

What causes cramps while running?
Cramps can be caused by lack of stretching, lack of hydration, eating too much or not enough before your workout, improper breathing and improper conditioning just to name a few.

Tips on how  to combat the cramps
Don’t Run on Full Stomach
Running on a full stomach often causes stomach cramps. Allow your body time to digest the food intake.  It is recommended that you do not eat or drink large amounts of liquids  for at least 2 hours before exercising as this can lead to electrolyte imbalance.  The most serious electrolyte imbalance involves abnormal levels of sodium (salt), potassium, and/or calcium in your body.  Bananas are a great source of potassium which can help keep cramps at bay.  If you feel thirsty or dehydrated while you are working out, drink a couple of small sips of water to hydrate yourself as dehydration can lead to cramping as well.

Pre-Stretch
It is very important to warm up or loosen your muscles prior to exercising.  Before you begin your full out cardio routine do a brisk walk, jog in place, etc then stretch your muscles.  You do not want to stretch cold muscles.

Breathing Techniques
When you encounter a cramp while you are running, decrease your pace and proceed with some deep breathing techniques. A common breathing technique to perform while running is to inhale for three steps and exhale for two steps. When you are running very fast, your breathing becomes more labored, so remember to slow down so that you can catch your breath. A small tip is to push out the stomach deep when you inhale and relax it when you exhale.

Strengthen the Lower Back and Core
Strengthen your lower back and your core.  This will help reduce the occurrence of stomach cramps or  the "side stitch" while running.  


Proper Conditioning
Don't start off too fast or at too high of an intensity level.  Start off at a steady and comfortable pace or intensity, then increase from there.  You don't have to be the star of the show  right off ;-).  This can lead to cramping and/or injury.

Don't let cramps put a damper on your workout.  Combat them and keep it moving!

Until Next Time,
Indulgenceiskey

Work It Out Wednesday: The Importance of Fitness From a Personal Trainer's Perspective

Hello my lovely readers!

Today I want to introduce to you Ramon (personal trainer) and his perspective on why fitness is important.  Enjoy!

Why is fitness important?
I think fitness is important because it's the core of healthy living that ranges from longevity all the way to an energy standpoint. Being fit, in my opinion, will pay dividends in other elements of your life that are indirectly related.

Why is it important to include weight training in your fitness regimen rather than just doing cardio all of the time?
Weight training is essential because it, simply put, builds up muscle. Weight training (and don't forget about stretching) is important, especially as you get older, to maintain healthy muscles around joints which can/will deteriorate over time.

What does your weekly workout routine consist of?
It consists of weight training 3-4 times a week (hour max) and cardio at least once a week but up to 3 times.

Do you have a special eating plan that you follow. If so, would you share it with us?

Well this one is interesting. I do not have a specific eating plan that I follow. I think it's important to know your body as far as eating goes. I've heard people say "this will go straight to my thighs"...and then eat it.  Once you know your body, I think you need to establish what your goals are for your body from that point and then let that dictate what your eating habits should be. I believe most of us over 21 know what we should/could eat and the effects it will have.  It's discipline, based on what you want to accomplish.

Will a female become bulky by lifting weights?

Here's a simple answer. Females won't become bulky as easily because of the genetic differences but you can/will put on mass by lifting heavy weights.  Once again you need to know your body and know what maximum weight you can lift on different exercises. This will determine how much you should be lifting depending on your abilities. Too often people try to start working out with a partner and do what they do (injury risk) or guess and only do a percentage (not efficient).

Will a female gain weight while lifting weights?

Well that's another interesting point...weight. Too often the men want the weight gain (I was one) and the women want the weight loss.  It should be more so lowering your BMI and most importantly the LOOK.  You may not lose weight if you incorporate the weights into your exercise but you will know if you're benefitting with the size change, appearance change, and the "feel" of muscle compared to fat.

What is BMI?   

Body Mass Index.  The ratio of fat vs. muscle based on your body composition or make up.

It looks as if you are very disciplined. What is the key to staying disciplined and maintaining what you have accomplished?
Mind over matter. Being healthy/fit/active is a lifestyle change. I think once you work in the fitness to your life as a regular part (like we do everything else) you will see the benefits before you know it.  I have my weak moments too, but I try to not "reward myself" too often and not let myself get too busy where I neglect my health for too long a period of time. It's easier to modify than it is to start from scratch.

Is there anything else that you would like to share with us?  

Yes. I have some key POINTERS.

• Trick your body by changing up workouts, even if it’s just a different position.
•   Know your limits
•  Know your body response time
• Make it a habit

Thanks Ramon for giving us this wonderful information!  Don't forget to check out his BLOG! 

Until Next Time,

Indulgenceiseky

Work It Out Wednesday: Food Journaling

What did you eat this past weekend?  What did you eat yesterday?  What did you eat this morning?  If you answered each of those completely, then you are on it!  For those of you who didn’t, I have something for you.

Many times we find ourselves working out regularly and eating “kind of” right, but the scale still seems to tip in the wrong direction.  One solution that I have found to be eye opening and helpful is the process of food journaling.  This helps with being accountable.  This helps keep a tab on what you have eaten and how much of it you ate.  One key to food journaling is to do it each time you put something in your mouth, whether it is one almond, a bottle of water, a piece of gum, etc.  You will be surprised at the amount that you ate or didn’t eat during the course of a day.  I am not saying to carry your journal with you everywhere you go throughout the office but whenever you do get a few cookies from Mary in the next cube or you taste Ricky’s homemade banana nut bread, be sure to journal that as soon as you can. 

 

Did you know that the key to weight loss is to burn more calories than you consume?  I know it sounds simple but that is where most of us go wrong.  Sure, we only had one bagel with a little smear of cream cheese, but what we didn’t know was that accounted for almost 400 to 600 calories.   This doesn’t include the orange juice or beverage of choice.  Depending on how many calories you try to eat or not eat in a day, those calories are a significant portion of your intake.  Believe me, I am not a fan of counting calories but when I do I really begin to see how important watching your calories can be.  Every little calorie contributes to something.  If you journal what you eat then at the end of the day or week you can go to Calorie King to tally up your total caloric intake.  Calorie King allows you to search for a specific food and it gives you that item’s total calorie amount.   

Weight loss is the result of 80% of what you eat and 20% of exercise.  I have a suggestion.  For one week try to journal your food and at the end of the week take a look at what you have written down.  If you want to take it a step further, get a sewing measuring tape and measure your arms, thighs, midsection, etc at the beginning of the week and then retake your measurements at the end of the week to see if you have had any positive results.  If it turns out that you didn’t have positive results, revisit your food journal and see where you went wrong.  

Be accountable.  Let’s get and stay fit! 

Until Next Time

Indulgenceiskey

Work It Out Wednesday: Stretching

Hello my lovely readers!    

I want you all to do something for me.  Think back…..when was the last time that you gave your muscles a good stretch?  Well if you had to think back further than a week, then keep on reading.  For those of you that do stretch on a regular basis keep on doing it and you keep reading as well.  I am not leaving anyone out.

 

Did you know that:

•  We have over 600 muscles in our body
• Stretching helps improve your flexibility
• Stretching your muscles helps to prevent injuries
• It is normal for people to lose about 1 percent of their lean muscle mass per year after the age of 40. (Taken from here)

     

I could go on and on with the benefits of stretching, but just from the short list alone, you can see that stretching is very important.  With over 600 muscles in our body, something has to be done to keep them up to par.  We have muscles that we can control and ones that we cannot.   For the ones that we have control of, we should at least maintain them.  After any type of exercise, you should stretch.  Your muscles will become tight and therefore shorter.  You have to stretch in order for them to lengthen back out and grow. 

Have you ever began your day and realized that you were sore in a particular area?  Well that could have resulted from numerous things, but when it comes down to it stretching is a part of the solution to you relieving the soreness.  

When you are flexible, you become less prone to injuries than others who are not.  I am not talking about karate kid flexible, but flexible enough to move your muscles freely without much resistance or tension.  Think about this; if you sat down in your car and bent the wrong way or stepped up into your Truck/SUV and pulled up the wrong way, you could set yourself up for an injury.  I know that might sound simple but injuries do occur from simple movements which will usually tell you that you need to stretch more. 

Losing muscle may not produce a red flag for you, but if it does just remember that you can lose what you don’t use.  Get into your thinking pose again……. now think back  to when you use to run, walk more often, workout, or do some type of physical exercise.  Your muscles had a nice little shape to them.  Now take a look at them now.  You can see that the shape is not there like it used to be.  It’s because you have lost some of that muscle.  I am not saying that your muscles will just disappear completely but you can see a difference.  Even if you work out often, if you skip a week here or there, you still lose some muscle.  It might not be a lot, but there is a little reduction there.  

Be careful while stretching and hold each stretch at the point of mild tension or tightness, not to the point of pain.

DO NOT stretch cold muscles as they are more prone to injury in this state.  Warm them up first with some type of cardiovascular movement.

DO NOT stretch after muscle strains or ligament sprains.

DO NOT stretch when muscles or joints are inflamed, infected or hurt.

DO NOT stretch after a recent fracture.  

Here are few ways that you can incorporate stretching into your daily routine or life. 

• When you are applying your lotion to your legs stay bent over for about 10 seconds then come back up.  Do this for a total of 3 times for 10 to 20 seconds. 
• While you are sitting at your desk at work, monitoring the kids in the hallways, walking to your car, etc stretch your arms.
• Stretch while you are watching the news or your favorite TV program

Click on this link to see photos and directions for stretching exercises for you entire body.

I just want you all to become more aware of how important something as simple as stretching can be.  We only get one body so let’s treat it well and take care of it.