Flex Friday – Going Backwards… for good reason!

Happy Friday! 😊

Full disclosure: It was hard for me to feel like I was “going backwards”, to see my muscles in flex Friday pics be smaller than they once were.

For months before I was even pregnant, I was setting the stage for pregnancy by not lifting heavy, but rather lifting what I would be able to sustain during pregnancy (which in this case is 10lbs, per my doctor) and so naturally, my muscles aren’t where they were.

And that was hard. As someone who’s always progressing and never looking backwards, as much as I hate to admit it, it was hard.

But the beauty of this is muscle has memory!

This is the path I need right now for a safe pregnancy, and when I’m able, I’ll get right back to kickin’ butt and lifting heavy – after all, I’ll have a baby to set a strong example for! 💕

 

Flex Friday!

It’s Friday, so we flex… taking 3 weeks off of lifting while on the Reset made me nervous I would lose the gains I worked SO damn hard for, and I honestly almost went into a panic… but what eased my fears is knowing MUSCLES have MEMORY, so instead of focusing on what I might lose temporarily, I stayed focused on THAT – and it helped!

Back to lifting I am – back to building, growing, and challenging myself. Life is too short not to push!

Happy Friday!

Fit Tip Friday – Mind your muscle!

Ladies (and gentlemen!) – I know it’s easy to zone out, getting your workout done to the intense beats of your music, or the latest episode of Stranger Things {{or insert whatever show you watch, here!), but mindless exercise makes your hard work more forgettable —and you won’t see your best results, either.

There is a tremendous difference between going through the motions of a particular move and truly thinking, feeling, and engaging the targeted muscles.

Don’t cheat yourself out of that feeling – pay attention and ENJOY getting STRONGER with each rep!

 

Flashback Friday – Skinny Shaming

**vulnerable post alert!!**

I am 19 in this #flashbackFriday pic. I am actually the heaviest weight I have ever been here, in this pic at age 19… I am currently 35.

In one of my challenge groups recently, we were talking about things we had done before Beachbody – Weight Watchers, cabbage soup diet, etc – and whether or not any of it worked…

I was NEVER the girl who tried diets. I never starved or denied myself stuff. I always loved my fruits and veggies (and the carbs! oh, the carbs!) and I mean, sure, I like junk food as much as anyone, but I was never that girl who binged and purged. I ate, I enjoyed. I LIVED.

I was ACTUALLY the girl working EXTRA HARD to stuff my face to COUNTERACT the constant comments and accusations of an eating disorder for much of my life – I was “skinny fat” and had ZERO muscle tone, and I thought nothing of “working out” for an hour and then heading off to half priced apps with coworkers and eating enough junk to fill me up for 3 days.

I was always small – small is just how I am. But there were SO many people who could NOT accept that – they would tell me to eat a sandwich or a burger (of which I DID eat plenty – I love food!), accuse me of eating disorders and depriving myself, and make snide, hurtful comments.

Look – I know FAT SHAMING is a problem in this world, but SKINNY SHAMING is just as bad!

Can we JUST STOP SHAMING people for their bodies?! Please? That shit has lasting impressions and consequences. And it’s unnecessary!

To this day, I can’t stand the word skinny – I don’t want it associated with myself or my health. I still flinch when people tell me “you are so skinny!”

I am fit. I have muscles. I am toned. I am FIERCE!

And it honestly WAS Beachbody and the challenge groups and the fitness programs and the COMMUNITY that made me see it’s OKAY to be all of that. It’s okay to eat real food, to strike the BALANCE. It was this very community that helped me realize it is OKAY to be SMALL but strong and fierce – that is just how I am built!

I wish the me NOW could go back and tell the me of the past NOT to cry over people’s sometimes extremely harsh words. I would tell her she has NOTHING to prove to anyone but herself, so EMBRACE being the tiny little badass you know you can be, and pay absolutely zero attention to anything or anyone saying otherwise!

(but seriously, can we just stop any and all body shaming? please?)

Friday Fit Tips – Building Muscle

Yahoo, another Friday! 🙂

Today’s fit tips are more simple ones, but there are some people who don’t understand these concepts, so I thought a refresher was a good idea.

friday fit tip - building muscles

You have to eat to accommodate the muscles you are trying to make. This means upping your caloric and complete protein intake. You cannot build muscles without the proper fuel!

And also, FORM is extremely, extremely important! It is better to only be able to do 1 or 2 reps with proper form, than countless reps with poor form. Poor form will lead to injuries, and a host of other troubles. Focus on your form first, once you get that proper, you can work on building up your reps. A good tip is to video your workouts so you can see your form and adjust accordingly.

And finally…. you gotta REST. I know, believe me, I know how addicting it is, and you wanna keep chasing that feeling… but you have to rest too. Resting is when all your hard work pays off and those muscles grow. They can’t grow without rest!

Pretty basic, but all of these will help you achieve your mass building goals!

Workout Wednesday – Benefits of HIIT (High Intensity Interval Training)

Any fans of HIIT out here? On the right day, I am all about it – a day where I have the energy for short, yet intense workouts, or a day where I don’t have a time for a full workout but I also don’t want that slacker feeling!

The beauty of HIIT is that its intense, but quick! But it’s also loaded with benefits, too!

Benefits of HIIT

I like to stick at least one HIIT workout into my regimen per week. I find this helps me have the most balance without putting my body into a serious state of fatigue – everything in moderation, right? 🙂

So, who’s going intense today?!

 

Flex Friday!

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On Fridays, we flex. It’s fun to document the changes in my body! We do it in my Challenge Groups and get everyone excited to document their journey – makes a huge difference! So fun to put side by side pics of your progress!

Feeling pretty fierce today! 🙂

Happy Friday!