Workout Words of Encouragement

We all have those days when we want to say “F*** it” to the workout.

Take that one day off and just RELAX.

I mean we’ve already made so many results…we deserve it right?!

On those days, the guilt later almost seems worth the hour you get to be a couch potato!

advice aspirations cardio fitness goals health healthy lifestyle how to lose weight inspiration life lifestyle motivation motivation to workout opinion rant tips toronto transformation weight loss weight loss journey women workout workouts

Weight Loss Success- Month of August

So as you know…I’ve been trying to take off that extra poundage I’ve found lately.

The month of August has been a success.

I’ve lost 4 pounds.

I know that doesn’t seem like a lot. But for a person with my BMI it is!

I had been unhappy with how little I’ve lost.

Until people started to ask: “have you lost weight?”

I would just brush it off…and say not really.

BUT…

Come on Natasha- 4 pounds is really good!

Be Proud!

A healthy BMI for a female of my height:

18.5-24.9

Even with the extra poundage.. I was at a healthy BMI of 23.9

With four pounds lost I am now at:

23.2

Looking for your BMI:

http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

They say that healthy weight loss is between 1-2 pounds a week.

I did 1 pound a week.

That’s without exercise- I’ve only been watching what I’ve been eating lately.

You can check out how I eat here!

Check out the difference 4 pounds makes!

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You can really notice the weight loss in my face.

But if I want my toned arms/legs/ and butt back…

I need to get my butt in gear- and exercise!

I need to listen to my own advice and MAKE THE TIME!

So Let’s check in at the end of September and let’s see where I am there!

How is your fitness journey going?!

I would love to hear! 🙂

i pound

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The Struggle is Real- Eating Habits

You’ve all heard it: losing weight is 80% nutrition and 20% exercise

I don’t know if the stats are that exact. All I know is..you can’t out exercise a bad diet.

Trust me- I’ve tried.

If I can just have this whole bag of chips with dip.. I promise I’ll work out an extra hour tomorrow.

It wasn’t until I took control of what I was eating that I started to see legitimate results.

And it was so encouraging!

….

After I hit my goal weight..I started to treat myself nutritionally to some bad habits thinking:

“I can eat a little more treats if I keep the same workout regime and I’ll maintain.”

Guess what I didn’t keep up with the workouts.

And coupled with the increased nutritional intake.

The scale was quick to remind me what works and what doesn’t

….

junk food

Then before I knew it I was in my familiar cycle again:

bad eating…feel bad about weight..and in turn eating bad to feel better.

It is a vicious cycle.

And I know I’m not the only one on this merry go around of hell.

It’s the curse of the yo-yo’er – of the stress eater!

….

the struggle

The struggle to eat better is real.

Eating better is not only hard to do because we crave greasy and sugary goodness.

But it even costs more.

I bought fruits and veggies yesterday for a week.

I also bought a weeks worth of kraft dinner for my roommate.

Total cost: $100.00

The cost of the kraft dinner? $5.00

Preservatives are cheap because it costs less to manufacture the food, and it shelves longer.

If it shelves longer- it also sets up shop on your sweet tokus as well 😉

Remember that.

….

I’ve been trying to exercise my way back to my ideal weight.

It isn’t working- smarten up baby T.

That’s why this month…my nutrition will be changing.

So lets check in at the end of August- and see the results that NUTRITION and EXERCISE can do.

If I preach- I must do.

No one is an exemption.

Just remember- you are not alone.

We are all going through the struggle.

heartfruitandveggieslarge

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Motivation to workout: 10 tips

Finding the motivation to workout can be hard.

It is hard trying to get started, its hard to keep yourself on track, and its hard to keep your results once you’ve achieved them.

I’ve been at each stage of my fitness journey, and I’ve come up with 10 helpful tips to keep you on track!

Most people know that the biggest battle of working out is: Mind over Body.

goal

1. Set  a goal

If you just say I want to lose ten pounds. That is just a wish.

A goal is the desired result: I will lose ten pounds

and how you are going to accomplish it: exercise X amount of days, change my diet in the following ways…

A goal is not set in stone either…if you find something isn’t working, change it!

2. Work toward something

 This ties in with the “set a goal” tip.

Sometimes I found that even though I set a goal, it was hard to get started if I wasn’t working toward something.

There has to be an end in sight- whether that be a set timeline you set for yourself or maybe you are working towards a big event like a marathon or something. Or maybe even a summer vacation that you are working toward that bikini bod.

A light at the end of the tunnel to see you through those hard days helps keep you on track!

3. Schedule it in 

The main reason people don’t start working out is because they say they do not have the time.

Fact is…you have to make the time.

Think about it…if at some point during the day you have some spare time and think: “oh, what should i do now?” …the answer will never be workout…lets be real! haha

Instead schedule it in.

If  every day after work or after dinner you work out right away- then it’s done and over with.

When I was really busy at a stressful job…I found after work I didn’t want to do anything. So i changed it up!  Instead I scheduled my workouts first thing in the morning. No one would confuse me for a morning person so this was definitely difficult, but i found that making myself get out of bed to workout was easier then trying to find the last bit of energy after a long day.

Find what works for you!

4. Make yourself accountable 

keep going

It’s easier to say “ah well” if the only person that knows you set a goal is yourself.

Instead make yourself accountable to your goals.

I personally use: My man and my social media (hence fitness on my blog) to keep me accountable.

Tell your spouse to keep you accountable to your goal, tell your friends, tell family, tell coworkers.

These people will ask how your progress is going, and this will help keep you on track.

5. Workout Buddy 

If you tell people that your on a fitness journey, it may even help you find a workout buddy.

These people will help make sure you get yourself to the gym because you’ve scheduled a date with them…you scheduled it in!

and they will help with those days when…being sweaty and gross is the last thing on your mind.

I found when I worked-out with my man… it was an external pressure to workout. When you or your partner don’t want to workout, the other is there to give encouragement, to help push a little harder in the gym.

But choose your workout buddy wisely. You don’t want a crutch for a workout buddy.

6. Get Angry

get angry

I find this one works for finding the motivation to workout and to keep going. A couple times, I would put my workout clothes on, start working out. And want to quit when I barely got started thinking “yup this is exactly why i didn’t want to do this.”

I found getting angry helps push me through. When I don’t want to go no more, I get angry for giving up, I get angry for being tired. And that rage helps push me through.

It can also help you get started to workout. Have a bad day at work? Get Angry and take it out in the gym…you will feel a hell of a lot better after all those wonderful endorphines release.

7. Think about how far you come

earn it

Sometimes thinking about the end can be daunting. I have so far to go until I get the results I want.

And you’ll feel like just throwing in the towel.

Instead think of how far you’ve come. Give yourself a pat on the back for getting this far. Look at the results you have managed to get!

How could you give up now?!

Feeling good about your results will help motivate you for even better results.

8. Rewards

Do not reward yourself with food. That’s just silly. I workouted out, now i get to have some double fudged cake.

Instead, say to yourself something like…”If i workout now, later I could ….”

It may just be something you like to do every night anyway like watch your favourite television program.

But if you set your mind to the fact that you have to earn that privilege, than you are more likely to get that workout in before hand.

Go out there and earn it!

9. Self Pep Talk 

will you

This one is the most personal. You have to find something that speaks to you!

I personally found a quote related to fitness that actually got me off the couch to workout one day and decided to write it in lipstick on my bathroom mirror.

So that every morning I see it and I am reminded about my goal, and why i am doing this.

It isn’t always going to work, but something that comes from yourself is likely to have the greatest impact on your behaviour.

It shows self determination.

It could be anything from a quote, a visual aid such as a photo, or an experience you’ve had.

Something that reminds you why this is important to you.

10. Music 

Everyone knows that music helps pass the time during your workout. You can find endless mixes for working out on youtube.

But i also find music helpful as a pump up to get going!

Sometimes I’ll blast some music, and it will lift my spirits and ill be dancing around my apartment like the big nerd I am.

Before you know if I’ve worked up a sweat, and I’m actually ready and happy to workout!

endorphines

What do you use as motivation to workout? Let’s share ideas!

Hope you find mine helpful!

 

 

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How to eat and lose weight

Disclaimer: by no means am I a dietitian, I also have not consulted with one.

But I can only tell you what worked for me to lose 30 pounds.

Restrictions

Before I started I was a frequent customer to both my local convenient store and fast food joints.

Put an end to that!

That extra weight will shed from your rear-end and transfer to your wallet. win-win!

Do not drink your calories. Do not be fooled by those 0 calorie products. They have hidden calories from all that sugar- that sugar turns to fat in your body.

Water is your new best friend.

These were the only restrictions I put on myself- everything else I ate, I kept.

Don’t Diet – Be Mindful of Calories 

diet

I don’t like vegetables… I love the “meat and potatoes” lifestyle. Meat and grains are my favourite food groups!

So how could I still enjoy eating and lose weight at the same time. I mean, I didn’t want this to be a “fad diet” or something I was going to do for a short time. I wanted this to be a sustainable lifestyle change. And the only way I would be able to sustain it is if I was still enjoying what i was eating. I mean I LOVE TO EAT; I cannot be one of those people who look at food as fuel. Food is comfort, food is a social facilitator , and food is …well DELICIOUS!

So that was when I had my revelation, if I watch my calories I can still have home-made burgers, pasta, and snacks!

So, I researched how many calories with my BMI (age, gender, and weight) I should be eating to lose weight.

and I was successful with 1,200-1,400 calories with workouts.

This means you have to start looking at the nutritional values on the back of the products you buy at the grocery store. If you don’t know how to read them, do some research. The main important values are: Serving size, calories, fat (trans), and sugar.

But as you will soon find out your calories will go much further if you eat better, so i started adding the vegetables i would actually eat to my eating habits such as carrots, peas, corn, lettuce, and cucumber.

You also feel better during a workout when you eat better.

So slowly your tastes begin to change. You actually begin to enjoy different tastes (like me with vegetables i never liked before) and hinder your craving to those meals that make you groggy and slow- and therefore workouts harder.

It’s all about the baby steps of change.

How I Handled Cravings 

cravings

low-calorie snacks!

You know what… they aren’t the best nutritionally, but they are a guilt-free way to satisfy my cravings.

low-calorie is the new advertising ploy, as a result there is basically aisles full of low-calorie snacks. (I can hear the dietitians of the world screaming “Nooooo!”) But my favourites were granola bars and goldfish crackers- I have frequent salt cravings. But for all you sweet-tooths out there, fruit can subdue your urges for sweets with natural sugars!

At the end of the day when I’m watching my recorded television programs, i like to munch.  Two of my favourite new munchies are:

A peanut butter lollipop- that’s a glorified way of saying a spoonful of peanut butter. It is salty-sugary-goodness that has a high protein content that helps you feel full. It is the perfect “fix.”

Another good munch food while watching a movie is popcorn. 3 cups of air-popped popcorn (NOT popcorn in a bag!) with two tablespoons of margarine is 200 calories. Fool Proof!

Tricks and Tips

When I first started watching my caloric intake, I found it quite difficult but let me pass on my tricks to you.

1. Eat every 3-4 hours.

You won’t get hungry and therefore you won’t binge eat on something bad. Also you keep your metabolism working throughout the day. If you don’t eat for long periods of time, your body goes into storing fat mode to anticipate the next lull period between meals. You want your body to be using the fat on your body not storing more.

Also if you don’t eat for a long period of time, your body obviously gets hungry and you have a higher likelihood of binge eating!

2. Don’t Skip Breakfast!

 Not eating is going to put you into fat-storing mode; I mean you haven’t eaten in more than 8 hrs. Get your metabolism moving right in the morning. Even if you don’t eat breakfast usually, add something small to your coffee routine such as an apple, peanut butter toast…just something to wake your metabolism up!

3. When eating high caloric meals …split it!

Whether you are eating out at a restaurant, split the meal. Me and my man would order something together then just split it. I mean restaurant serving sizes are completely out of whack anyway. The average meal (without appetizers or desert) is 1,200 calories. Therefore when you split it, you consume the more reasonable 600 calories.

But high calorie meals are enjoyed at home as well. I know some of my dishes I always make are  roughly 800 calories. So what do i do? I split it, time wise! I eat half now and the other half 3 hrs later. I’m still eating the same amount of calories but because I split it up, I won’t get hungry later.

4. Snack!

Cravings and Hunger can throw you off track. So satisfy them the smart way.

Your eating every 3 -4 hrs that doesn’t mean they all have to be the same size meals all day. You can eat a larger meal, and three hrs later have a little 100-200 calorie snack such as an apple (75 calories- apples have been known to be natural way to help wake yourself up without caffeine), granola bar (100-200 cal), nuts (200 cal- both granola and nuts help make you feel full) …these were some of my favs. Find what works for you!

5. Don’t eat three hours before bed

Three hours before bed, your body has enough time to digest the food you have eaten. If food isn’t digested before hand, it turns to fat. It’s that simple. If you just cannot make it… like I can’t sometimes….I eat a low-calorie,easy to digest snack: Peanut butter. I spoke of this gem already- It helps makes you feel full to make going to bed easy.

6. Eat on Smaller plates

Ok, this one might be my most silliest. But todays plates are huge, and don’t represent what a proper serving size should be. Therefore you fill up your plate, and you essentially over-eat. So instead I use the smaller plates that come with a set and i fill that one to the max.

That way it doesn’t feel like I’m not eating anything compared to what i used to (while gaining weight!)

7. Don’t drink your calories!

Sugary pops or juices just are not worth it. As i said before water is your new best friend. I would SO rather use those calories for a snack then a favoured drink.

8. Alcohol Beverages

Most nutritional information and dietitians will tell you to remove alcohol from your lifestyle. AND…I just said not to drink your calories …But I’m giving information to the average woman like myself, and let’s face it…I’m not giving up my cocktails.

So…

Vodka tonic with lime is the drink with the lowest caloric value.

Your welcome. 😉

9. Lastly, workout!

You will never get the results you want if you don’t workout.

It burns those calories.

It keeps your metabolism working.

When you research how much calories you can eat with your BMI. Whether you workout or not and how often.. will be a factor.

You can eat more if you workout because you burn more calories!

Who doesn’t want to eat more?

 And when you finally hit your goal weight- you can enjoy much more! If you continue to maintain your muscles, that means you burn more calories. Meaning you can eat more compared to someone who doesn’t workout. The good thing is it takes less working out to maintain muscle then to gain it.

Did I lose you?

Look at it this way:

If you workout you lose weight faster. And later to maintain your weight: you can work out less and eat more!

Did you like my post? Show some love: share my post, like it, comment

I want to hear from you!

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Cardio Vs Weights

As women the thought of looking masculine isn’t appealing- but don’t be afraid of lifting weights!

When I started working out; all I thought was I didn’t want big muscles- that’s not sexy.

But guess what?

You know that ideal body type you covet- it’s achieved through lifting weights AND cardio.

The ideal body type i coveted was: lean arms, trim tummy, toned legs, and a nice shaped booty.

I’m guessing your ideal body type sounds pretty damn similar.

Well through much research and constant encouragement from my man/work out partner- I realized that all those things I wanted would never be achieved through cardio alone. To tone…there must be muscle; to have a nice lifted booty…you must lift weights….PERIOD.

But I can talk at you all day, quote research, show you statistics and it doesn’t have the same effect as showing you the proof!

I don’t follow much fitness accounts on instagram but I found @taifitness different from the rest. She was a real transformation story, and completely honest and forthright about her feelings and evolution through her fitness journey.

Say Hello to: @taifitness

www.mytaifitness.com

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This is her at the start and present day of her fitness journey. Jaw dropping results right?!

She has gone through some amazing transformations including changing her workout routines.

She started out mostly with yoga and cardio on the left and then incorporated weights.

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And the results speak for themselves. There is much more lift and shape to her body type on the right photo compared to the left. You can melt away as much fat as you want, but that will never give you the shape you are looking for.

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She is looking absolutely spectacular!

If you are looking for a personal trainer, motivation, and nutrition advice you can contact her at:

tai@mytaifitness.com

Have you been convinced of my point yet?

Well…

There is a reason that Tony Horton from P90X  incorporates weights into his “lean routine” P90x Program:

P90X-Lean-Workout-Routine-628x130

1. shoulders and arm routines: for those lean arms I want

2. Legs and back routine: for those toned legs and that lifted booty i want

3. core synergistics and abs workout: for the trimmed tummy i want

All these routines incorporate weights or use your body as weight- And they are in the LEAN routine..to give you that Lean Body type you want.

Lifting weights to gain mass: is lifting heavy weights for short amount of reps

Lifting weights to gain lean muscle: is lifting lighter weights for more reps. BUT you must go until it is a struggle unless you aren’t working out. If it isn’t a struggle, then up the weight!

Another benefit of lifting weights for the seasoned readers.

It helps our aging population stay healthy and independent for longer.

I hope this convinces even one of my readers to incorporate lift training into your work out routine.

I got to say: STRENGTH IS SEXY!

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Fitness: Enough is Enough

I am publicly making myself accountable:

by letting  you my readers and followers aware of my fitness journey.

I am now accountable to GET STARTED.

How my fitness journey started.

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Before i started my fitness journey (on the left). I was completely satisfied with my appearance- i could rock any weight. It was not until I randomly calculated my BMI that I realized I had creeped-up on an unhealthy weight for my age, gender, and height.

This hit me hard.

I had always thought of myself as a curvy woman, and I embraced that. But i officially crossed the line from curvy to overweight. With a new perspective, I realized how many clothes i was holding onto that I no longer fit into. If i wasn’t thinking that i would eventually wear these clothes again, why was i holding onto them?

It was time for a change!

Just like that…I made changes. I bought a video work out program called P90x- the thought of a gym intimated me. I had never been to one before, did not know how to use any of the machines. And the thought of struggling in front of everyone was frankly an embarrassing thought.  This was between me and myself, and it was going to be a battle i was going to win by myself… in the comfort of my own living room.

With dietary changes, and a workout routine. I successfully toned my body to the right picture- Losing 30 pounds.

I had not been that trimmed since i started high-school. Basically when the weight gain started.

Fitness Journey Now

Now a year later. I have fallen off my fitness lifestyle and have gained 15 of those pounds back. The new clothes i had purchased to celebrate my new body range from “no longer fitting- to VERY snug.”

I’ve hit my second epiphany moment: Enough is Enough.

No more winter hibernation with a sedentary lifestyle in-front of the couch with junk food. That is not the life i want to live. I enjoy hiking, i enjoy going for night-time walks, i enjoy the euphoria you feel after a good sweat. When i workout I am more confident, I am happier, I sleep better, and i feel more energized during the day without coffee!

I am officially kicking myself in the butt; and saying “wtf girl?”

If those aren’t great enough reasons to live a healthy-active-lifestyle, what more is it going to take?!

So I’m starting over. Not from the beginning. But from a minor setback.

and I’m going to take you along with me this time.

My Goals:

I am cutting out the junk. No more pop, junk food like my ultimate comfort food chips and dip, no more fast-food stops.

Cooking and preparing healthy meals everyday- Not only for me but for my household.

Starting P90x again. It is a three month video program. I would definitely recommend it to anyone, at any fitness level!

I dont want to set a goal weight- I dont want to fixate on a number. Instead my goal is going to be: to become more toned. Ensuring that my clothes fit again. Whatever weight that happens at.

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Me day 1 of my fitness journey.

I’m excited!

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