Fitness Work It!

Fitness “Journeys” “Paths” “Lifestyles” are everywhere on the internet, I know this because I was one of the very ceaseless researchers on how to do this, in order to change my life and health forever. I could admit that when you are doing this by yourself it can be a little intimidating to start properly (is your belief) because of all the information available. If you have the chance to seek for professional help trough nutritionists and physical trainers don’t think it twice and do it, because you will have a much personalized program adapted to your likes and capacities.

I was always a very athletic young girl until 19 or 20 years old when the possibilities of practicing the sports I enjoyed (Soccer, basketball, Softball, Surf…etc.) came very little due to my higher education. And I will not even tell you about the “healthy nutrition”, let’s say that in a very wonderful tropical Country (as Dominican Republic is) the great delicious food, may be balanced in a good way, but we tend to eat over the limit, so the disproportioned “balance” turns to be a very unbalanced meals 3 times a day (at least) which in the Domino effect we are in already, it results in a not so “Healthy” meals. Adding to this deliZiouZnes (I jusT created that word, the Z effect makes it more tasty), the not so much time to go back home and seat down at the homemade meals, lead a lot of students and young workers to not be careful in what they are getting fed.

Hopefully this will stay in the past, and looking to the future, I really needed to make some changes in my present, my number one motivation to become healthier and in a good/normal weight is to become a mom someday. To Do this you don’t need to have an amazing body or excellent weight I know I know, just a nice caring heart, but the first lovely thing I could give to my child in the future is the best 9 months place he/she will be in, and this my friends you get it with healthy body overall, and later we will see why “health” is a direct result from well-balanced meal and what you do to/with your body.

In my first 3 months (January 22nd – April 22nd) I lost around 20 pounds (10 KG). I just followed what I felt comfortable doing, eating. But how I started doing this is coming below. I am around 20 pounds left, of my goal, even if I am in the “normal” weight zone (157.4 lbs/78.7 Kg) with 5’9 (1.75 mts), due to cardiovascular issues I need to lose 20 more, but I am on a small break right now! 🙂

Calories, Fat Calories

The first Thing I search for is how to lose weight, obvious common start, when the goal is to lose weight. Later on, during my intensive 4 months research I understand that not always “loosing weight” is the ultimate healthier thing, again let’s introduce this b word “balance”, everything should be a balanced. What I did understand is that the calories you take in should be less of what you take out (decrease weight). The Calories will be a direct result in your weight loss or weight gain (either one is your healthy goal), and if you look at it in the fun, funny way I do, I started seen it as a game. The calories not necessary are the “fat” you have (which it will be much easier), Calorie is energy. Energy is need it to burn fat. Is simple at this. So understanding what to do to burn fat, what you need to eat to burn fat, the Calories will help you.

Easy Calories System, for Weight gain or weight loose.

I hope is not Confusing, in a more understandable (practical) matter; 3,500 Calories equals to 1 Pound (0.5 Kg). So what is healthy (I talked to my nutritionist last year) is not to lose more than 2 Pounds (1 Kg) per week. Taking in consideration that when a person has a high amount of weight to lose this may change, and loose much more, specially after 2 or 3 weeks.

If you are at least a little bit lazy like me, or forget things easy, also like me trying to remember to write everything you eat, drink or do with pen and paper, an app can help you to track the Calories in and the Calories Out. I used Calorie Count (The Sun Logo), it is easy and comfortable to use it either in the phone or the pad. It gives you a very nice overview of the calories, and different brands, preparation process and gives you a very neat idea of your proportions (which you will be more aware overtime). Did i mention they have a really amazing Support Forum System, which other like you share, help and motivate with their own journey. They have much more apps out there, feel free to find the best for you.

What is on my plate?

After you do a small research, or using the Calorie Counter apps, you will start been more aware of which ingredients are in what you put to your lovely system every time you eat or think to eat. Some things look very harmless, what you think is healthy because has a “healthy organic” brand or sticker to it, sometimes is more unhealthy than you can ever imagine. Let’s keep the things simple and call it for their names, PROCESSED, ARTIFICIAL, PRESERVED, LONG SHELF LIFE, BLEACHED, GMO’s, ohh this nation has a lot of names. Even simpler what ever is not fresh, organic, not processed, altered, with preservatives or chemicals enhanced is what you should search for.

What I really love about living in Moscow, is that even it has an international community,
and there are good varieties of products (until
now), they maintain the production/consumption of their natural organic products. The quantity of different types of cereals seems unlimited, the vegetables are like I have never see them before, the meats are so cute and awesome and the fruits oh my! I officially love the changing seasons because of this.

Going back to our subjects, try to find a Farmer’s Market near your neighborhood, where you can confirm that the products they sell there are from farms no far away (around 100 miles), besides this helping you to know is fresh growing products, and supporting local farmers (your community) the good impact you do to the environment (because of less transportation) at the end is a good impact to your health as well.

Check all the products you buy, instead of buying canned/boxed items, try the natural ones, read the labels, anything you can’t pronounce properly (Unless you are a chemical scientist, which you know what I am talking about and do not apply to you) don’t take it even to your hair (believe me) until you know what it is and the consequences it makes to your health and you are ok with this, ask the butcher where they get the meat you buy, research about these places, etc.

At least for the first weeks I cut the breads, pasta, fried stuff, and all those things, to be honest I did it for a month, and my weight didn’t even blinked, then I decided to relax, and eat healthy versions of all this stuff, and magically Mr. Weight started to say bye-bye.

It looks like hard job, but it is not, and at the end your overall health will thank you very very much.

Move That Body, all the way around!!

From an Athletic young girl to a null “move” young woman, from this I tried gym once back in 2006 for around 6 or 7 months, while I wasn’t watching my nutrition properly, since I was studying and so, I really was using all my extra time to be in the gym, even on Sundays. My experience from that time is simple, I don’t like weight machines, or very heavy difficult stuff (my lazy skill kicking in), but I did start to enjoy all the “classes” the gym have, like Pilates, Yoga, Belly Dance, Zumba and even those which some weights (dumbbells or not so heavy bars) that are part of the circuit and abs training as my daily fitness doze, I remember I really enjoyed doing Elliptical for an hour or hour and half (didn’t notice most of the times) and then one of these classes.

In overall I do belive my weight was around 150 lbs or less, because I never weighed myself during this period, but trough my clothes and other indicators I could perceive it was massive, that was the lowest I have weighed.

Now for this time life changing journey, I knew that I had to invest some valuable time in the Gym. Take in consideration that for the past year I am living in a new totally different city, and with the winter kicking in, sometimes you need a safe warm place to sweat the pounds off.

The point of the exercises is pretty much to help you burn more calories, and subsequently burn more fat. Remember when I wrote above that the weight at the end is not the priority here, well this is because of exercise and training, when you burn fat, your muscles kind of take the place and let me tell you if you didn’t know, even for me it was shocking, they do weigh more than fat. So technically you will be healthier, skinnier, but your weight maybe will be the same (or higher than your goal) while having very defined muscles.

Find a nice activity that you will enjoy, I will be honest in saying I had to push myself out of bed sometimes (other times even O had to help me), because to get used to something new is sometimes harder than you think, and is not like a sport that will have me right there quickly, but I had to do the effort. Anything from running, jogging, even walking are great cardiovascular activities that depending on your time invested will pay great results to you. Join a club or a discipline you want to try, is never to late to start. Even winter sports (snowboard and ice skating) for me are a major exercise.

I follow all the social media to motivate me and get ideas, one of the magazines I follow online and offline is Fitness Rx for Women , they have amazing tips for everyone, even for pregnant women (which makes me feel very comfortable, for my future :*) ) and really interesting articles in a daily basis.

Dealing with “Plateau”.

The “Plateau” French origin word means in other terms: a state of little or no change following a period of activity or progress. This my friends is where I am right now, in an extended version. I know I reached the fearsome Mr. P, when no matter what I was doing (no much different from the first three months), my weight didn’t move up or down from 157.4, maybe a pound there or something, but nothing major.

I tried for several weeks to do something more, and change this, but our vacation to Italy (yes, I was ready to surrender all myself to pizza and Pasta forever Va bene!) was imminent and promising to break anything i was doing (Promise to make a post about Budget Italy Trip). I took it easier, and said to myself that to fight Mr. P I had to let go, relax and enjoy, and I did this, and I am still doing 😉 . For my amuse I didn’t get over than just 3 pounds in the whole 10 days, and people let me tell you it was totally delicious worth it!

To eliminate the Plateau we need to take in consideration a lot of factors, like food, activity, rest time to continue with the journey, so summer for me is vacation for my fitness, I try not to believe this too deeply, I am planning at least start jogging very soon and doing some basic home workouts. Besides the exercising I need to change my meals plan and design something new for my goal. Soon but not yet.

Other Important Information

Water is your new best friend. She will love you so much that you will feel she is doing all the hard job for you!! You should consider taking 0.5 ounces of water x your body weight. This for me is 78.7 ounces every day (2.3 litters). Other calculations take in consideration the weather and the activities you do every day like Water Intake Calculator which is really good too.
Good rest, is a challenge nowadays when our hectic environment is dictating our life. We should rest enough (Ahem! not like me, I am still fighting to put down my 10-12 hours sleep at least to 8 1/2, I am on a good way :D. The proper night rest is directly linked with our overall health and the capacity of our body systems to work properly together, Yes! also to get on a normal weight overtime.
Relax, we do need to let go sometimes and not lose our head over hills or get obsessive with a specific weight, shape, our looks, the most important is to seek health and to maintain it, then the looks will come as part of how good you will feel.

The 4 legs Table for Fitness Sucess

Tips

What you eat is ultimately the changing factor. Remember Fat loss= 80% what you eat +20% what you do!
For overall Fitness success the table balance of Good Rest, Water, Exercise and Healthy eating!
Do fun activities, try several first and then keep on going several days a week, increase the quantity untill you see results but always give yourself rest days in between hard training.
Enjoying the Summer and take the most of its benefits, outdoors activities are double great for your health, think about exercising while giving your body an extra fresh O2!!
Fun, Nice and Enjoyable activities.

I feel so much lively and vital after this half of my journey, I will for sure re-take my plans taking in consideration all the good things I did, the ones that didn’t work out and what makes me happy.

What about you? Do you have any Fitness story or Tips you will like to share?? Post in the comment box.