Keep the Results as a Promise

     I find one of the hardest things for people is the consistency especially when they have progressed well. When finally reaching your goal, it can seem easy to stray away from the practices that got you there in the first place, but it is also the easiest way to lose your path. We all know life gets difficult at times and dedication may be prioritized over, but rebounding can save you lots of time and effort.

     I know that I have found myself reaching such fantastic goals, but then struggling to keep those results. The most important factor I have found to be important is keeping the number. The number of weekly lifts, the number of weekly runs, the reps, the time spent working out and the weights all make for the best all around routines. Keeping the same or similar number compared to what you were performing when reaching your goal and post reaching the goal can create a great way to keep yourself on track.
    Remember that it is not a bad or wrong thing to take some time away from your routine at times for personal reasons. I, for sure, understand how life can get, and your mental health is just as important as your physical. When you are ready to get back into it, you will know when you are ready, but this can be tricky, so be sure to pay attention. IF YOU HAVE NO VALID EXCUSE YOU ARE COMFORTABLE WITH TO STOP WORKING TOWARDS YOUR GOAL, YOU SHOULD NOT BE STOPPING. It is only going to be effecting you, but let's be honest, who wants to cheat themselves. Hurts enough if it form someone else. Stay strong and keep it up with every lift, jog, routine, break, tear, smile, and laugh.

Check Out Women's Running to get more information on how to keep your results:)

Snacking & Kicking the Cravings

It’s late night watching Sex and the City or the Office reruns after a long day of work and your lift was lit earlier that day, but yes we all get the urge. That urge we are all familiar with whether you truly are hungry or just need something to keep occupied with. And I will let you know that this is not about how you are not allowed to feed the urge or have to eat stringy celery at 10:45pm sadly rather than devouring that last piece of pizza.

               There are two factors that the primary factors when snacking if on a goal driven plan body wise: timing and value. There is a difference when eating late at night and eating your 2:30pm tide over snack. I have seen some posts about eating your calories for the day at it “doesn’t matter when”…..THIS IS NOT ACCURATE. I can firmly say even without a medical degree that eating 2000 calories from 8pm-10pm and that is it for the full day will actually probably restrict anybody from attaining goals. No human body can be expected to digest that all at once and give you energy for the entire next day with a fully working metabolism. No. Please do not do this. I am not indicating that this is entirely bad for either though. Let’s face it, life happens and busy days catch up to us, but this should not be an accurate practice daily. A fully working metabolism works by consistently using it similarly to building muscle: the more reps, the stronger it gets.

               The other factor, value, is where most people struggle, so do not worry if this is your weakness. EVERYONE WANTS THE SAME SNACKS YOU DO and you are not different, so please do not make this the part of attaining your goal you struggle with. When attaining goals health wise, the smart snacking is where you can thrive in. The snacks should have some sort of nutritional and energy help in it, but nothing that should be effecting your sleep. The snacks should have something that can either be used to digest throughout the night or will be hydrating you throughout the night. Almonds, fruits especially watermelon, and granola are all great options, but do not be afraid to experiment.

               My favorite late night snack is something I actually found on Pinterest: Apple Nachos. If you melt some all natural peanut butter (no additives at all-just peanuts) drizzle it over sliced apple, and top it with mini dark chocolate chips, if will satisfy absolutely any craving or urge you have. Check it out at Trail & Eater Apple Nachos:) 

Training Diets 101: Muscle Building & Toning

               For any of you out there that have begun somewhere to get in better shape or to jump on the fitness bandwagon, you understand the struggle of diets. Even the word “diet” will make anyone cringe. The unfortunate thing is that diet is half the battle of any fitness related goal, but it really does not have to be the worst thing to ever participate in. Learning to eat for your body and its’ needs can really make an impact in reaching those goals.

               I am sure everyone has heard of protein building, cutting, and the unhealthy starving. Listening to what your body needs takes time as well as mastering a proper diet. I have spent the last 4 years moving fully away from dairy almost entirely because I have found that a “sensitivity” just does not explain it. I have progressed with lactose tolerance issues to the point that it is painful to digest it. This is the type of thing you need to listen to whether it is digestion problems that we all know of after spending quite some time in the restroom or simple acne with certain foods. These sensitivities even if minor can play a big part when attempting to build muscle or lose weight.

               Understanding needs is, also, an aspect that needs to be learned and no I am not talking about eliminating foods. I am referencing learning what a balanced diet is for your fitness level. If heavy lifting and bulky muscles is your goal, lots of protein, moderate smart carbs, and lots of water will be primary goal. If you are looking to slim and tone, lower protein, lots of greens/fruits, metabolism boosters are going to be your friend. From my more recent experiences, I have going between protein building and cutting attempting to find a good fit for me. I have found that I absolutely love cutting and moderate dieting rather than protein building which I find is a heavy time for me. I usually am super tired and bulked making some things more difficult which why I love to slim/tone everything post build. I am actually in the middle of a week of cutting after 5 days of heavy protein building. 

               Lastly, learning is the most important aspect of proper balancing a diet with your fitness routine. Learning what your body responds to well will allow you to remain on track for any goal. You are not going to gain anything if just run, but you are also not going to lose anything if only lift. Personally, since I had played volleyball for so long, my body is very accustomed to high intensity interval training, so I do very well when performing a sprinting interval routine on the treadmill. This is my best way to run oxygen in my blood, but on the other hand it does not give me a consistent sweat and high cardio, so I love stair routines. BUT THE MOST IMPORTANT PART OF LEARNING IS LIFTING! I cannot stress how important learning to lift properly is for reaching goals. There are sooo many muscles that need to be targeted not to mention that when lifting, you continue to burn energy even after you have left the gym. The results and work are long lasting!

               Overall, remember that your body may be different from others and there is no perfect way, but there is a healthy way. Listening, understanding, and learning to what your body needs will help you progress towards any goal. 
Check out The Academy of Nutrition and Dietetics that has some great information about eating well as women, so make sure you check out their awesome Informational Page.