Breaking the Bond of “All or Nothin’ “

I’m an all-in kinda girl.  When I set my mind to do something I give it everything I’ve got and I don’t let up. I am a force, a fierce hurricane of ambition.  With my baby now trying to walk everywhere and getting into everything and knowing I am only 3 months away from also having an infant in tow it has brought my hurricane to a stagnant stale air.  I have felt fatalist and allowed my mind to think that if I can’t get it in consistently then what’s the point of getting it in at all?  I mean TODAY I have time, but I probably wont again the whole rest of the week, so is it worth the energy?

The answer is…yes!

I am learning to break this bond I have on myself and learn to seize the 1 set of 50 squats and tomorrow a full run and maybe the next day nothing, but maybe a set of pushups or pull ups. Fitness is there for the taking and I am truly the only one stopping me.

I am going to write a challenge for myself, but its the kind that allows me to stop stressing and beating myself just because I can’t be on my previous bodybuilding rampage right now. Life changes…we have to learn to change with it and not against it.

Eventually I know I will have the time to reach all the crazy goals my heart desires, for now, life has me in a different place.


Thou Shalt Not Make Fitness Thy God

This is SUCH an important concept for all those in the fitness world.  Whether you are trying to get lean, maintain a lifestyle or create a new one, something we all need to be acutely aware of is…Fitness is NOT #1 priority.

I LOVED this post by bodybuilding.com. Namely #4 and #9 of their “10 Commandments Of Getting Lean”.  Sohee Lee, the author of the post said it so well, so I wanted to just add a few comments while including an excerpt from her article. Faith, family and friends come first. Enjoy life! The most terrible thing you can do is turn fitness into your god and cause everyone around you to be annoyed and turned off by your lack of ability to enjoy life or see the greater priorities of life.  I HAVE BEEN GUILTY OF THIS VERY THING!!! Feeling upset at the “haters” that were/are so negative about my lifestyle and annoyed when my family would have junk food laying around the house (and would make that very clear to them), the list goes on!  There is a place for fitness in the enjoyment of life and I think fitness can help you enjoy life to its fullest, but I am so avidly against making fitness the only thing surviving in my world.  I have so many friends who compete or are fitness icons in my life, but they have found a balance to also being some of the greatest friends I will ever meet. They are a reminder that fitness does not have to be your god for you to master it.  It’s not all or nothing!

4 / Thou Shalt Not Make Fitness Thy God

Oh, boy. I don’t want to think about how many years of my life were tainted by my insistence of making fitness my first priority, above absolutely everything. I’m painfully aware of the friendships that I let dissolve and all the missed opportunities for laughter, cherished memories, and inside jokes. I started countless ridiculous fights with my family over what restaurant to go to, and whether we should go out at all.

It hurts my heart to think about it now because I know it wasn’t necessary. And ironically, in my fanatical quest to become lean and strong and physically healthy, I became mentally unwell. I took a sick sort of pride in spending my evenings scouring fitness forums when I could have been sitting by a bonfire with my buddies. I snapped when my brother came near my food, and I didn’t let myself enjoy my family vacation to Bali. Does the hotel have a gym? What kind of equipment does it have? I should pack all my own food. It sucked, but I didn’t know any other way.

Fitness isn’t the panacea to all of your life’s problems, nor will it ever be. I believe that it should be an important part of everyone’s lives, but by no means should it take up the number-one spot. Family, friends, and religion and spirituality should all come before fitness. So much more gratification stems from those things.

Today my life overflows with love, and fitness is just one part of that—as it should be.

This is exerpt is from an article on bodybuilding.com. Click here to read the full article [http://bbcom.me/19YWqLq]


Be One of That “Some”

DISCIPLINE is doing what you know needs to be done even though you don't want to

Motivation is over-rated.  I talk to people all the time who have the desire, but cannot muster enough will power to get started OR stay consistent.  Discipline is a very difficult thing! I know…I totally understand…there are days, weeks, months, where I have struggled with fitness and diet consistency.  Discipline is never easy, but it does get easier.  Here are some tips to success in weight-loss, fitness improvement, and the road to fitness elite.

5 Tips for Fitness Success

  1. Establish your true goal. Determine a realistic goal that is definable (“look good” and “be fit” are not definable.  “__ inch biceps” and “size __ dress” is definable.)
  2. Game plan. Create a game plan (diet/workouts) based on that goal – INCLUDING A SCHEDULE
  3. Plan to celebrate a milestone. Mark your calendar that you will do this plan for 21 days.  On that last day, treat yourself (buy a new workout bag or gloves, get a pedi, relax at your fav coffee shop and enjoy a pastry…whatever! Then plan your next 21 days – maybe tweak your diet/workouts)
  4. Don’t swallow the whole pie. Take it one day and one meal at a time
  5. Don’t do it alone. DAILY enlist the motivation power of pictures of your fitness heroes, eat clean recipe web-browsing, fitness forums/twitter/facebook/blogging  – Community can mean all the difference in you reaching your goal!

Whatever your goal is, don’t EVER let yourself or anyone else tell you that it is too difficult or unattainable. Anything worth having is hard work getting! There are thousands of people just like you, in the same walk of life, with the same goals…you are not alone. Some of those thousands will actually see their goal become reality. Be one of that “some”!


Life is too short to be subjected to the “A” word

Alone

Sometimes your goals of being active may not align with friends or homemates, so reaching those goals can sometimes leave you feeling alone.

For me, when I was pregnant for the first time it left me feeling unsure about how to tackle my goals or feeling at a loss because my normal “ways” of reaching my goals I was told were unsafe or unhealthy for me and the baby.

Here are some solutions to sane and active:

Paddleboarding - Faith KeithGet outside. The vitamin D always does your psyche good – its a mood lifter. I once read that sunny San Diego was rated one of the country’s top cities for happy and active people – they attributed this to people spending time in the sun and being active in the sun (who wouldn’t want to with a beach front in your back yard?).  Well…it’s not like the sun is only in San Diego! Which brings me to my next point…

Explore. I was surprised how much is available in my metroplex! It is known for it’s fine dining and shopping, so I never ever thought I would find AMAZING hiking trails just 40 minutes from downtown! Not to mention our spectacular lakes for kayaking! We even have little shacks that rent everything from canoes to paddleboards! Don’t be subject to your circumstances, make fun happen!

Ritualize. Plan a once a month outing.  The scheduled time means you won’t break it and it could force you to get mountain biking - faith keithcreative with HOW you will “out”.  This month I rallied people to run a 5k with me. Next…hiking with the girlfriends! Now that the weather is warming up just a smidge I’ll bust out my lovely kayaks with the hubs or a girlfriend – or maybe rally a few others and rent from that little shack by the lake.

Don’t let anything stop you from your desire to be active – get out there and have fun with it!  Active or not, people like to have fun, so maybe they just need an instigator – you! 🙂



The Breakfast Formula and Guide

Time for a little breakfast myth busting!

Truth or Myth: Breakfast is the most important meal

Truth. Remember being told that breakfast is the most important meal of the day? Well, that is no wives’ tale.  What you eat for breakfast tells your body what to expect for the remainder of the day.  Piling on sugary cereals, carb-laden bagels or high-sodium fast-food for breakfast can cause your body to look for at LEAST that same amount of sugar allllll dayyyy longggg! WHAT?! YES!  So be careful little mouths what you eat and make healthful, informed choices!

Truth or Myth: Skipping breakfast helps you burn fat longer

Myth. A common misconception is to skip breakfast. Your body is going through a fast while you sleep and some people want to continue that fast, but your body is actually burning through nutrients and “eating” those amazing muscles you’ve been building!  Bust the fear that eating breakfast will dampen your fat-blasting efforts!

Faith Keith's breakfast rule "Protein + Complex Carb"

My general rules is “Protein + Complex Carb”, so think eggs+english muffin or greek yogurt with berries and shredded wheat or cottage cheese and rye bread or protein shake and oatmeal or protein bar and sweet potato hash brown sticks (sweet potato hash brown sticks, you say? Yep! Recipe below and on http://www.faithkeith.com)

Now, Let’s Eat!

Get creative! Here are a few fun “recipes” to shake up your breakfast blues:

Power Oatmeal Pancakes
Vanilla Cupcake Oatmeal
Clean-Eating Power Protein Bars
Egg White Frittata
Oh-My-Gosh Egg-White Omelet
Sweet Potato Hash Brown sticks

Want more nitty-gritty?

Check out The Better Breakfast Guide | FitnessRX for Women it has your do’s and don’ts about what to eat for breakfast.  It is such an excellent guideline because it breaks down the “why’s” in plain terms, so you can make more informed choices.  Happy Breakfast!


LiveFit @home – Phase 2: Day 42 REST

Day 42  HALF WAY THROUGH!!!  Be sure to click on Day 42 to read some of Jamie Eason’s tips.  She talks about journaling so you rememebr how you felt after a particular meal or workout.  Documentation like this helps you make progress when you don’t have a trainer doing this for you.

Don’t stop now. If you really, really want to create lasting change, you need to stick with it for the entire 12-week program, even if you’re an advanced person.

Even though I’ve been doing this for a long time, I still start at the beginning and go through the whole program after I’ve been traveling way too much or holiday time.

I’m much better off at the end when I get through the whole program versus just thinking. “I still look OK so I’ll just start in the middle somewhere and just keep going.”

How are you feeling?! Loving this? I sure am and can’t wait to finish so I can do it all over again.


LiveFit @home – Phase 2: Day 41 Legs

Day 41 – the workout, tips and daily motivator from bodybuilding.com & Jamie Eason

Variations:

These variations were like Day 34.  No, as usual, these variations do NOT replace the quality you get from doing the ACTUAL exercises listed on the Trainer.  These variations are being created to help those who want to make FIT happen, but need help removing one more excuse – whether that be “time”, or “can’t afford gym membership” or “no transportation” etc.

Seated Leg Curl: Swiss ball bridge. Lying on your back, put your heals on the swiss ball. Then keeping your feet in place, roll the ball towards you, lifting your pelvis towards the ceiling. The key is to get your butt all the way up so that from knee to shoulder your body is flat. I do these as single-leg bridges to intensify it OR do these as single-leg bench bridges.

Leg Extensions: I did fast body weight squats or jump squats for these. Shoulder-width stance.

Abductor Machine: I have a sports resistance band designed for the legs – it is a really tough tubing band with straps on each end to velcro around your ankles. I strapped them to my ankles and, seated, I did the abductor motion (fully flexed = open; starting position = closed knees).

Lying Leg Curls: I did the same exercise as the Seated Leg Curl above. This worked perfectly since it was supersetted with Adductors (see below)

Adductor Machine: Lying on back, put swissball between knees and SQUEEZE.

Leg Press: Wide stance barbell squats. Drop set to failure.

Seated and Standing Calf Raises: Hold weights on knees for seated and on shoulders for standing.


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