#wellness

My Birthday is the Big 5-0 with Fitness and Eating Well for Healthy Living

Sep 23, 2019

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Milestone Birthday

How to celebrate a milestone birthday? One way is gratitude for reaching another year and make a milestone the best filled with great memories. A milestone birthday is definitely a reason to celebrate. My 40th birthday feels like a blur and looking back it was not the best milestone birthday. I learned from that year it is important to change what was no longer giving me purpose. It was also when I learned change can be the best decision in moving forward in a healthier lifestyle.

Fitness Journey

What I learned in the last two years of committing to taking of myself through fitness and eating well is that change is possible with hard work and consistency. In order to adopt a healthier lifestyle, I learned it takes dedication, accountability, and commitment. It is not only a physical change but change in mindset. I feel like I have reprogrammed my brain to eat better and know the why of my food choices. It also takes being your own cheerleader to encourage putting in the time and focus for every workout. Also, it helps to surround me with likeminded people who are focused on a healthy lifestyle.

Lifestyle Change

A lifestyle change comes with challenges and struggles but the results outweigh all the reasons for giving up. I have made a lot of strides in the last two years for my fitness goals. The one misconception I have to address is the fact that individual fitness goals are different. Initially, I was on the wrong track with my fitness goals. I thought the way to better abs was to lower my calories and this was causing a major caloric deficit. Basically, I was not eating enough and therefore the results I wanted were not achieved. I will say that it pays to invest in a trainer because he or she will direct you on the types of workouts, meal plan, and additional information that will help to meet specific goals. After my 6 week session, I learned so much on how to each properly and how to make each plate with the right amount of carbs, protein, and fat. Also, adding fruits and vegetables with every meal. By changing how I eat and what I eat the results were amazing over the six weeks. I could see more definition and muscle mass.

Fitness Goals

Now I am in a phase of maintaining the bodyweight that works for me. I have also discovered how important it is to diversify my workouts outside of the home. Most of my workouts are at home with YouTube. I am able to launch YouTube with Xfinity cable and my Roku. In the last year, I have tried yoga, boxing, Pilates, and resistance band boot camps. Another way to get more engaged with activities is to follow events on Facebook under the fitness category for your area. A new Fabletics store just opened up in King of Prussia and they host fitness events as well. There are a number of fitness groups for women on social media. This is a great way to engage with other women interested in fitness and learn from one another.

Accountability

After joining a fitness challenge through a Facebook group I was able to recharge my focus. A fitness journey takes accountability and joining a group may help. I am so glad to reach this milestone birthday with a better mindset toward being healthy. I will be the first to admit I hate the word old as it sounds finite. There is a new generation of women fifty and over who are taking charge and living the best versions of themselves. I feel like I am stepping into a new generation of fifty.

My First 5k at the Fit Foodie Run and It was the Best Family-Friendly Event

Jul 3, 2019

My First 5k

My first 5k was this year in Fairfax, VA on June 22nd. I read about the run in my Health magazine and I missed the date last year. For me running a 5k was a little intimidating at first because I never run for fitness. When I read it was a run or walk I felt more confident. Shortly after I registered myself and the kids I realized they have ambassadors as well. I signed up to be an ambassador for the run and was selected. Ambassadors are required to promote the run on Instagram for pre-events posts, stories, and on-site post and stories.

Fit Foodie Run

We arrived on Friday afternoon in time to pick up our bibs that evening. My first stop in Fairfax was to find the local Target. It is in an area called the Mosaic district. A nice shopping area filled with restaurants, retailers, and residential properties. We stayed at the host hotel in Fairfax and decided to take a Lyft to the run.

No Kid Hungry

One of the sponsors for the run, No Kid Hungry. If you are not familiar see how you can make a difference this summer.

The one lesson learned by participating in the run never counts yourself out when it comes to what you can accomplish. I am not a fan of hearing the two words “too old”. My question is who said age defines what you can and cannot do? I think limitations only stunt growth and any goal of staying fit is worth the work it takes to accomplish. Three miles are nothing for avid runners but what counts for me is that I finished. I did a combination of running and walking until I reached the finish line.

After the run, there was a post-run festival with food trucks, photo booth, healthy food/drink product tables, fitness vendors, a beer and wine bar, fitness activities, and a food demonstration.

We’re looking forward to returning next year for an annual event.

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Food is a Big Part of a Healthy Lifestyle and What to Eat?

Apr 17, 2019

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Food is a daily necessity. The challenge is when it comes to what to eat and how many calories to consume. It took me almost a year to learn what to eat and how many calories. I was definitely not eating enough to maintain my desired weight. My fitness regimen goal is to gain more muscle mass and with this, I needed to eat more calories each day. For 6 weeks I worked with a trainer and followed a meal plan. The meal plan required me to eat every 3 hours with protein in every meal, carb, fruit or vegetable. This was easy for me at the end of the summer because schedules were not hectic.

Meal Plan

Now after the 6 weeks training plan, I am trying to incorporate the same plan with three meals, 2 snacks, and a one cheat MEAL a week. I think a misconception is to take a CHEAT DAY and this is a way to sabotage progress. The trick for me is to pick a cheat meal that is closer to the weekend or on the weekend.

Grocery List

I will say that grocery shopping means more trips to the grocery store each week. It is mainly for me to buy fresh fruit and vegetables. Perishable items spoil quickly. I found myself throwing out lots of spinach so now I use spinach in a large salad, add to eggs, and saute for weekly meals. Strawberries and blueberries are my staple fruits. Adding fruit to oatmeal or including with breakfast meals, and as an afternoon snack. My grocery bill is a bit higher due to purchasing more quality products. One thing I have saved on is buying frozen fruit for smoothies.

New Favorite Foods

The best way to stick to eating the right foods is to diversify what you eat. Some of the foods I have added are lots of avocados, chia seeds, flax seeds, spinach, cucumbers, tomatoes, brown rice, basmati rice, sweet potatoes. I find that my body is less bloated if I eliminate the wrong carbs and dairy. For a small treat, a small piece of dark chocolate is good for a craving.

Workout at Home for Strength Training and Cardio Using a TRX System

Mar 27, 2019

I use workouts for strength training and cardio. Some common equipment is dumbbells and kettlebells. I purchased a TRX system four years ago and it was a great investment.

TRX System

TRX system is easy to use indoors and outdoors. The system is perfect for travel because it folds easily to pack in luggage. Depending on the exercise the straps can easily adjust. The best thing about the system is I use my body weight as the resistance. It is easy to do upper and lower body exercises using the system at all fitness levels. The key to effective results is to keep abs engaged on each exercise.

YouTube and Fitness

There are thousands of free videos on YouTube for every fitness level. My go to trainer on YouTube is @bodyfitbyAmy. My video below is snippet of a 25 minute workout using TRX.

Home Workouts Work

There are no magic remedies to working out, only the results achieved within weeks. In 2017 I started working out at home and I started to see results within two weeks. The first step is to start moving and incorporating strength training. I love compound exercises as multiple body parts are engaged for the exercise. A home gym is feasible with limited equipment. Amazon is a great source for inexpensive equipment. If you have a smartv, phone, tablet, laptop YouTube is filled with thousands of FREE workouts. Next week, I will share what and how I eat.

Product Review of AthleisureWear for My Fitness Workout Regimen

Mar 13, 2019

*I received this outfit free of charge for review purposes only. All opinions shared are my own.
*This blog post contains affiliate links at no additional cost to you. If you click and purchase I will earn a commission.

Athleisurewear

Product Review of Athleisure Wear for My Fitness Workout Regimen

Athleisurewear is my favorite for working out as well as running errands on the weekend. My fitness routine starts with wearing the right athleisure wear to get me through all of my favorite full body workouts. One of my top brands is Fabletics, so when BrandCycle gave me an opportunity to review a Fabletics outfit, I was super excited. I started wearing Fabletics over a year ago after signing up for their VIP membership. Every month, I have $49.95 debited and added to my Fabletics account. Next, I can select an outfit. The outfits offered are at great price points with different styles offered every month. If you are not interested in shopping or don’t want to be charged that month, there is the option to “skip the month” as long as you do so between the 1st and 5th of the month.

Leggings and Sports Bra

I ordered the High-Waisted Mesh Powerhold Legging and the Maeve Reversible Sports Bra. As I am getting further along on my fitness journey, I prefer high waisted leggings. I determine a perfect fit by how much the fabric stretches, compresses and fits in all the right places. These leggings offer a moisture-wicking compression fabric, are chafe-free and SPF 50+, have a waistband pocket for keys, and a high waist that helps to me look slim in all the right places. The reversible sports bra offers the same moisture-wicking fabric, the racerback style offers medium support, and I love the reversible styling if I want to change up my outfit.

Workout in Outfit

The best way to test out the fit of athleisure wear is a workout. Today is a workout day with my resistance band. YouTube is my go-to place for all of my home workouts and today is a Resistance Band Workout.

The outfit is a great color combination that coordinates with any footwear. The fabric stretches perfectly and is lightweight enough to wear throughout every season. It is also flattering in all the right places. My abs are still a work in progress which makes the high waist perfect for this area. The compression fabric of the leggings is very comfortable and creates a perfect fit. I ordered the size S, regular length for my 5’4.5″ frame. A perfect sports bra is one that fits completely snug in the front and back. The size small is a good fit for me with a 32 band and a larger cup size. I would suggest the sports bra for a low to medium impact workout. After my planks with toe taps and bicycle exercises, I found the front band rolled under, otherwise, it stayed in place. The outfit is nice enough to wear for workouts as well as running errands on the weekends.

The Winter Season Slows Down My Fitness Motivation

Feb 20, 2019

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Winter and Workouts

The Winter is draining mentally and physically with the cold unpredictable weather and time change. I swear living on the east coast slows down my fitness motivation. When the weather gets cold, I want to come in and curl up on the sofa with a cup of hot tea. It is so easy to get sidetracked when the time goes back and daylight is shortened. Last week I was unmotivated and broke my workout streak. I think every now and again there is mental burnout so when I get in I just want to sit on the sofa until bedtime. This was exactly what I did last week.

Meal Planning Failed

My meal planning was off as well. Each week I try to plan meals for the weeks and that felt like a job. This usually means I spend more money out on food instead of preparing meals at home. It was a week full of chocolate due to Valentine’s Day. Chocolate is my favorite cheat snack in moderation. This week I went a little overboard.

How to Get Back on Track?

Plan my workout schedule for three times a week
Grocery shop for meal planning this week
Do more protein this week including my whey protein
Increase strength training for this week
Schedule my yoga class

Home Workouts are Effective with the Right Apps and Equipment

Jan 9, 2019

How to Workout at Home

I spent sixty-nine weeks working out at home from October 2017 to December 2018. Yes, working out at home has its challenges due to distractions and time constraints. I prefer to workout at home in the evenings. The end of my day means winding down from work, tween/teen stuff, homework, and trying to tune in to the latest drama from middle school. I decided to start working out from home to save money on a gym membership. My schedule is limited to working out a gym on the weekends and I cannot justify the return on a $29.99/month membership fee. YouTube is free and there are thousands of workouts and trainers. Also, you can select the duration of the workouts. There are days when I can only spare a 12-15 minute workout. This is perfectly fine as long as I increase my workouts for the remainder of the week.

Setting Goals

My goal is to gain muscle and lose fat. I love strength training and compound exercises. By increasing my dumbbell and kettlebell weights, I am hoping to maintain these results. Strength training is only one component, my diet is key as well. I like to count macros, using FitnessPal.

Ways to Achieve Goals

Some of the things I have learned in the last year include:

Set a fitness goal – Do you want to lose weight? Gain weight? Lose fat? build muscle? tone/firm? build endurance?
For home workouts, find the app that works best for your goals. YouTube is only one that is free. Online training apps are accessible for Android and Apple devices.
If you elect to join a gym, hire a trainer to get started
Purchase equipment that works for your workouts and space. Some suggestions include: resistance loop bands, dumbbells, resistance bands with the handles, medicine ball, stability ball, barbell, mat
Set a time that works for your daily schedule and then decide how many days per week you can fit in. I try to do at least 3 days a week, 4 if I am feeling really motivated
Diversify workouts each week to avoid getting bored
Invest in workout clothing and proper shoes to get motivated

Wellness Tips – How to on Fitness, Food, and Sleep

Jan 2, 2019

Wellness Tips

Wellness Wednesday tips on how I have used my fitness regimen and food to transform my results. If working out at home, the best suggestion I can make is to create a schedule and stay consistent. There is no magic potion to see results but changing old habits are a must. Food is challenging especially when it comes down to what to eat and how much to eat. My goal was to include foods I should eat and why I eat these foods. I do not focus on completing eliminating foods I love but eating them in moderation or as a treat.

TRX Warm Up

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New Year Goals for Physical and Mental Health

Jan 2, 2019

This picture brings such good emotions as it was my first momcation in nine years. As I have stated in previous years, I do not like resolutions but need to focus more on yearly goals. This is a year for a big milestone birthday and I plan to capture taking care of self each month. I realized how I have neglected taking care of self and not until my solo trip to Miami did I realize how necessary it is to have no schedule. My trip was only for a few days but being near the ocean and beach was refreshing. I loved not having an alarm clock set, no plans, no schedules, and most of all no disgruntled kids in the background. Parenting is a full-time job and yes it is absolutely a must to clock out to focus on self.

My goals for this year is to maintain my home workout fitness regimen. I feel it is important to encourage women over 45 to exercise, eat better, and take care of their mental well-being. Another goal is to do more travel solo and with the kids.

In 2018, I committed to scheduling manicures and pedicures. Also, found a new aesthetician for waxing and the best seasonal facials. My pampering goals will include:

monthly massages
manicures and pedicures
facials

I realize my physical health is not just about working out and eating better but also making changes that impact of my overall physical health.

taking multivitamins and supplements
drinking more water
more sleep (scheduling and sticking to a bedtime) – my physician assistant gave me a number of ways to help in this area which I will share on a later post.

Now for my mental health, this is a tough one because every day is so dynamic. The idea of juggling life outside of the home and then life at home as a parent is challenging.

trying yoga at least once a month
disconnecting from social media at the end of my day

I am optimistic for a healthier and happier 2019.

Strength Training – Why I Love Exercises with Weights

Nov 5, 2018

The best part of my fitness regimen is strength training. I love the idea of building muscle with exercises that include a little cardio. My strength training equipment includes dumbbells and kettlebells. The most effective way to continue the build as I am learning is to increase my weights. I am up to 20lb dumbbells and a 25lb kettlebell.

Some of the benefits of building muscle:

Burns fat
Reduces stress
Burns more calories
Circuit training with weights brings results within weeks
Gives me more energy and increases confidence
My clothes have a more comfortable fit

The results improve over time and it helps with maintaining my diet. Each week I try to incorporate weights as much as I can to maintain my muscle mass. One benefit I find with strength training is using my core on every exercise. My core muscles are a lot stronger than when I started 61 weeks ago. You can start off with lower weights and increase over time as you get more comfortable. For my home workouts, I use YouTube. If you have Xfinity cable, you can use voice remote feature to search for YouTube. It is easier to work out from home if you can view from a tv vs. phone, tablet or laptop. It’s free and with consistency, you will start to see results in four weeks.