What I have learned in the past few years is that it's discouraging when you hear more criticism rather than encouragement.
I could sit here and whine about criticism. No, actually I am going to say I've GROWN so much from it. I used to not be able to take any criticism. If anything, I would feel extremely offended. My skin has grown in inches the past few years and not much bothers me anymore. What does bother me though is people having problems with something and not speaking up. JUST SAY IT. I won't be offended. If anything it helps me learn from my mistakes. So go ahead, tell me how I can improve. I'll thank you. But to be saying things behind my back about the way I live, what I do, or anything, doesn't do anything. I tell you, I have learned what I DON'T want to be more so rather than what I WANT to be by my superiors and peers. I take the good, bad, the ugly experiences seriously.
To my haters, you're my motivators.
Today, I had a rough day. I'll tell you though, I killed it in my workouts.
Sometimes I wish I had a punching bag. Despite us not wanting to take our anger out on the wrong people, some of us do. I admit I have done it. I do whatever I can to just not say anything. I become an introvert and speaking to anyone isn't an option. I just release all that negativity through my workouts. It feels good to just let it out through working out. At the end of the day I have to keep in mind how far I have come. I try to not let things get to me, but hey we're all human. We have feelings, emotions, etc. We're not robots with no feelings. Just have to find a healthy release. Just keep moving forward.
"Maddy...how do I lose weight?"
"I just don't have the time to exercise."
"There's just so much unhealthy food."
"I am so tired and just can't get myself to work out."
Yeah? Well then you're talking to the wrong person if you want sympathy.
I have women who use their lunch break to take my fitness classes that are in their 50's and some have ankle or knee braces. Do they make excuses? NO. There's people with one limb and yet they set goals and reach them because they PUT IN THE WORK. Wishing isn't going to get you anywhere.
I have asthma and get allergy shots every few weeks because I was constantly sick growing up. Is it an obstacle? Yes. Do I let it keep me from working out and staying healthy? NO. I have always had the worst health problems in my family, yet now I am the healthiest. I DON'T MAKE EXCUSES.
So, if you are serious about your goals, yes I am here to help. Otherwise, don't waste my time or yours.
On a positive note... one of my friends decided to take my hour long indoor cycling class. This girl was in the navy and now is in school at PSU. Over the years, she has gained some weight and now wants to get back in shape. I will tell you that it is very easy to stay in shape when you're in a "team" setting. It's so much harder when you are on your own. You have to find that inner motivation to get yourself up out of bed or off the couch and get moving. Tonight did not end well for her. This was a major wake up call on how her body has changed. But you know what, she's not giving up. She's going to keep at it. I'm super proud of her for just giving it a shot! People like this, I am willing and eager to help. I will be your #1 cheerleader if you are serious about making changes.
NOW THAT'S WHAT I AM TALKING ABOUT!
You got this girl!
I constantly say that physical fitness is all mental. The body will follow the mind. When your mind quits, so will your body. It's more about mental focus and strength rather than physical. It's ironic how I see a lot of my patrons push themselves throughout class and yet at the very end they find the energy to push themselves the hardest the have all class. What is that? Oh yeah, it's mental.
JUST DO IT!
How can you expect changes if you are doing the same things as you've always done?
NO/LOW Carbohydrate diets....hmm...
Let's talk carbohydrates.
Stay on top of your game: Carbohydrates are the primary fuel for your muscle tissue. Our muscles can store up to 1,800 calories of carbohydrate at a time.
Where you can find Carbohydrates: You can find carbohydrates in four food groups.
Fruits= 100%
Grains= 80% (20% protein)
Vegetables= 80% (20% protein)
Dairy foods= 50% (50% protein and fat)
Sources of Carbohydrate:
Glucose: Blood sugar
Sucrose: White or brown sugar "table sugar"
Fructose: Sugar found in fruits and vegetables
Lactose: Sugar found in dairy products
Starch: Found in grains, dried beans, vegetables (sweet and white potatoes, squash, corn, and peas)
Importance of Carbohydrate and Glycogen:
Carbohydrates provide the most easily utilized energy source and contain only 4 calories/ gm.
Glycogen is the stored form of carbohydrate in the muscle that provides a source of energy while you exercise. Unless you replace glycogen stores with high carbohydrate foods in your diet, muscles will not be replenished for the next day's training.
Immediately after exercise: Rebuilding glycogen in the muscles is at its best. Therefore, plan to eat soon after exercising. Try not to wait longer than 2 hours before eating.
While exercising: Your body always uses a mixture of fuels from carbohydrates, fat, and protein sources, with different levels depending on the type of exercise.
Aerobic Exercise: Burns more fat as its source of energy.
Anaerobic Exercise: Burns more carbohydrates as its source of energy.
Carbohydrates are NOT evil! It's all about BALANCE!
And just remember...
