Fit Friday | Be inspired by these weight loss transformations
There's nothing I appreciate more than seeing the result of someone's hard work and dedication. These ladies have heard the voice that says "I don't feel like working out today" and ignored it over and over again. They've made daily choices that align with their fitness goals. They are stronger, not just physically, but mentally as well.
Fit Friday | Why I want a vibration plate, like right now.
I've been really proud of myself lately for not spending any money on fancy gadgets. My last purchase was the Redken Steam Flat Iron. It seems like I've been stricken by the bug once again. Officially on my wish list is a power plate machine.
Why do I want this thing so badly? Because it's awesome. No, seriously. During my little research I learned that the technology become popular when it was discovered that Russian astronauts were able to retain muscle mass while in space. As a result, Russian space missions lasted many times longer than U.S. missions. Turns out that the Russians were leveraging vibration technology that allowed their astronauts to retain muscle mass and bone density even while in zero gravity.
at·ro·phy
ˈatrəfē/
verb
1.
(of body tissue or an organ) waste away, typically due to the degeneration of cells, or become vestigial during evolution.
"without exercise, the muscles will atrophy"
synonyms:
waste away, become emaciated, wither, shrivel (up), shrink; More
2.
gradually decline in effectiveness or vigor due to underuse or neglect.
"her artistic skills atrophied from lack of use"
Atrophy. I learned the meaning of this word back in middle school. Once I knew of the evils of atrophy, I vowed to do everything in my power to fight the slow demise that occurs unless we take action to stop it. For the astronauts, the vibration plate was the most effective way to combat the atrophy of not using their muscles in space. For us, the vibration plate can provide the benefits of a full gym workout in only a few minutes a day. If you want to see a clear example of atrophy in action, go back to that image of the fatty thigh muscle vs. the lean one.
How is is possible that a vibrating machine can impact the body? Let's take it back to physics class. You may remember a formula that described Force as Mass X Acceleration. When we go to the gym, we use mass (weights) to create force needed to build muscle and build bone density. With vibrating plates, we are leveraging acceleration to create force. When on a vibrating plate, our muscles are engaged in response to the vibration. This makes the workout more intense. A lunge on a vibration plate is not the same as the basic lunge using no resistance. Best of all, you don't have to put extra stress on the joints to get similar benefits.
Yet another benefit of these vibrating plates is increase circulation and the ability to stimulate the lymphatic system. Circulation, my dearest friends, is the key to youth. Proper circulation, my darlings, is the key to youth. Our internal blood flow and circulation is highest when we are young. Take a look at the skin of a child, notice how you can practically see the blood flowing into their cute little cheeks. From there, blood flow continues to decline (atrophies) until we die. Death = zero circulation. I read somewhere that being on a vibration plate is similar to receiving a deep tissue massage, meaning it wakes up the lymphatic system. Whenever I received an intense massage, I remember the person advising me to drink lots of water to flush toxins out so I will make certain to drink up after every session.
Other benefits I read about were increased human growth hormones that contribute to thicker skin, lean muscle mass and overall youthful appearance. Some also say that the increase circulation can combat cellulite. These plates are said to have the power to increase flexibility and produce faster healing times after injury. Enough talking about the benefits. I mean, is there anything else I can say to convince you of how awesome these things are? I'm currently doing my research to find the right machine for me. They range in prices from a few hundred dollars to many thousands. Based on my past experience, when I invest a little more an a quality product, I get much more value in return.
(p.s. I have a fantasy where I'm sitting on one of these machines while giving myself a stimulating scalp massage......too much.......I said too much).
Fitness Friday | Geting Fit in under a minute a day?
I've found it challenging, the past few months to consistently make it to the gym. As you would imagine, I've lost much of the progress I made last year. Although efforts have been made fit in 3 mile walks as the opportunity presents itself, my schedule is just too sporadic to manage. Working out regularly for 45 minutes to an hour is something I want to do, but there doesn't seem to be enough time in the day to do it.
The good news is that I may have found a solution to this dilemma using another method that worked well for me. Whenever my home gets a bit over cluttered and needs a deep cleaning, I practice a method I call "cleaner than I found it." Instead of investing an entire day cleaning the house, I merely put away a few things each time I walk into the room. Sometimes I just pick one area and tell myself, "when I come back in the room, I'll declutter that area." My home is relatively small so I visit the same room multiple times a day. If I'm consistent in practicing "cleaner than I found it," my home is organized and declutttered with minimal effort.
Today, an idea popped into my head. "Why don't I use this practice with my workouts?" Meaning, I can work out in very small increments throughout the day. It reminds me of when Porsha from Atlanta Housewives shared on her Instagram that she knocks out several squats before showering each day. Excitement overtook me as I thought about the possibilities, but then I wondered, "will this actually be effective?" According to Dr. Mosely who wrote the book Fast Exercise, short bursts of high intensity workouts of even 40 seconds could make a difference. He put some people on a short, high intensity workout plan for six weeks and found an improvement in aerobic capacity improvements in insulin levels. That's pretty significant considering the total amount of "workout time" they put in over the six weeks.
Knowing that even small amounts of exercise is effective, I'm even more excited & motivated to put this strategy into practice. My plan is to fit in seemingly small activities into what I do on a daily basis. For example, when I walked into the bedroom to retrieve an item, I could do a wall sit for 30 seconds before leaving the room. Or when I watch a video online, I"ll plank or some light floor work. I have my Fitbit on me at all times, perhaps I can set mini goals of how many steps I can fit in the next hour. Whatever the case, I can accomplish much more than I'm doing now. In 10 minutes, I can quickly do this waist training workout to keep my lower back fit and trim. What I'm finally realizing is that I don't need a full hour of uninterrupted time in order to maintain my fitness levels. I just need a minute or two here and there to make it happen. The goal is not to work out for a minute a day. The goal is to fit in multiple focused workouts throughout the day. Just like when I clean one area at a time, it all adds up.
Yesterday, while sitting at the computer, I was struck with a brilliant idea. "I should get a crop top!" It's summer, it's hot and crop tops are cute & comfy. Why not?! So I head over to this site and found the right one for only $8.00. I picked out a couple of colors and, just before I checked out my purchase, my eyes land on my protruding mid-section and now I'm having second thoughts.
I am, most certainly, not ready to rock a crop top. Here's the thing. I haven't seen the inside of a gym in forever. The blame lays on my unholy travel schedule. As one would expect, I've lost some muscle and gained fat. Unfortunately for me, when I gain fat, it usually shows up on my hips/thighs and stomach.
Although I've been traveling like mad, I haven't gained as much as I usually do. Why? Because I been practicing "doing one thing different" with regards to my eating. After receiving inspiration from the Create a Growth Spurt post, I incorporated eating fruit as a part of my daily habits. I still ate chips or had sweets if I craved, but I simply had to make sure I had some fruits somehow, someway. That's all, nothing else. I didn't make promises about working out everyday or losing a certain amount of weight. The only thing I had to do was enjoy some fruits.
I knew from reading the book the Power of Habit, that eating healthy is a keystone habit. Keystone habits are those that have the POWER to create a positive chain reaction. They have the power to influence the other habits in our lives. In my case, I knew for sure that if I ate fruit everyday, the following would happen:
Eat fruit >> Feel better about myself >> Feel healthier >> Eat salads >> Buy less sweets >> Feel even better >> Start exercising again
And that's exactly what happened. Normally by now, I would be much heavier because of all the unhealthy eating while on the road. But that isn't the case. Lately, I've been making healthier choices and now I'm ready to take it to the next level. So, in order to be ready for "the crop top," here's what I 'm going to do.
Continue my daily fruit habit + add a daily salad/vegetable habit. This is especially important when I'm on the road. Whenever I eat a meal (lunch or dinner) I will either enjoy a delicious salad or replace one of my side items with a vegetable. This will likely lower my carb intake which a huge factor in creating a flat stomach.
Enjoy jogging or brisk walking. I hate running. I hate the sweating, breathing hard and I hate pushing myself to do something that makes me feel uncomfortable. But, you know what? I absolutely love what happens when I come back from a run. I feel great and I'm ALWAYS glad I did it. And my body looks great. My midsection has always been an issue for me. The only time I've had a completely flat stomach was when I ran almost everyday. I know that I may not be motivated to run everyday. So I may instead try a keystone habit of stretching every day. Daily stretching will, without a doubt, lead me to the daily habit of exercising.
Transverse exercises. There was a time when I created a tiny waist. I never, in life, had a such a well defined waist. And it was all achieved without the help of a single sit up. Instead I focused on the internal abdominals that pull everything inward. In order to properly rock the crop top, everything has to be nice and tight.
Cardio exercise + resistance + transverse exercises + healthy eating = A small, crop top ready, waist.
Ab exercises are not the most effective only way to a flat stomach. If you want to see an illustration of this, check out Celiabug's fitness feature. Her stomach went from a place of abundance to becoming toned and lean by eating clean and doing ample amounts of cardio. Oh, speaking of checking out, I've gotta go grab those crop tops.
Fitness Friday| Use this techinque to motivate yourself into working out.
Last week, I was fortunate to enjoy a few days of warm weather. This served as a clear reminder that soon spring would be upon us with summer not far behind. Our layers and baggy clothing will be replaced with tank tops, shorts and bathing suits. Knowing this is coming, we've got to get ready!
Approximately 90 days from now, how would like to look & feel? Will you be thinking "I wish I would have started three months ago." Or will you be glad you invested a little time in yourself every day. I don't know about you, but I'm not trying to have any regrets (if I can help it). So I'm starting a 90 day challenge! My focuses, the next three months, will be on creating flawless skin, a toned, fit body and making major progress on my hair journey.
Here's how it's going to work. First I identify my goals. For the sake of this discussion, I will identify goals not as an end result, but a series of actions that I will take on a regular basis that will bring me the results I want. In the case of having a healthy, fit body, "my goals" will be around how consistently I work out. Consistent workouts + healthy eating = healthier body. So if I don't do these things, there's no point in me setting a "goal" for losing X number of pounds. I say that I'm committed to consistent physical exercise. But at times, things get in the way of me doing what I said I would do. If I continue to allow these obstacles, I can predict what my results will look like 90 days from now. I'll be wishing I had instead of being glad it did.
They say the hardest part about working out is going to work out. Meaning, if I can get past the mental struggle that happens occurs when I think to myself "do I have enough time to work out today." Then I would be just fine. If I took out that obstacle of having to make a decision, I could improve my likelihood of working out on a daily basis. One thing I've been practicing is how to increase my desire to go work out. I do this by pairing the physical activity (which I don't love) with something that brings me immense joy. While I'm exercising, I visualize (daydream) about everything I want to do, have and to be. I imagine myself frolicking on the beach feeling comfortable in my body. I daydream about intentions I want to manifest in my life. I think about things I've wanted in the past that have already materialized. This practice makes me feel extremely good. Actually, it gives me something to look forward to while I'm working out. And if what they say is true about visualization and law of attraction, then I'm also bringing more good things into my life. It's a win-win!
Another thing I will do differently is to set a work out time and commit. That way I'm not trying to fit a workout in. It'll be scheduled a head of time. I'm really excited about the visualizing while working out, thing. Using this technique I went from dreading my time on the treadmill to smiling to myself as I secretly plot my most perfect future.
Happy Friday! Today I'm bringing a dose of motivation via a "Fitness Friday Post!" I'm partnering with a few other bloggers to bring this feature to you each Friday. Since we last talked I reminded everyone that "Summer Bodies are Made in the Winter." Over the past few weeks I've been operating under a new mindset. Before, working out was something I fit into my life when convenient.
early morning workout session posted on my Instagram
My huge "Aha moment" came after realizing that I couldn't successfully operate under that way of thinking. In that same instance, I decided that keeping fit and healthy would be a priority and not something I did if time permitted. Since that shift in mindset occurred, things have been pretty amazing. Now, when I wake up in the morning, that great debate about whether I have time to work out or not doesn't exist. I just do it. So far, that's been working out really well. Even during my hectic travels, I realize that I can't afford to allow my commitment to waiver.
This morning I got a call from my brother who was feeling a little down about his progress. A couple of years ago he would run several 5k races a year and even ran a half marathon. Today, he was feeling uninspired about his lack of physical exercise and subsequent changes in his body. After asking a few questions we talked about how he could "batch" his physical activity with other things that took up his time. In his case, the evenings were spend on the phone with his long distance girlfriend. After exploring his situation further, I suggested he work out (walk or run) while on the phone with her. Just a simple shift in how he normally does things could create a totally different outcome for him a few months from now. Who knows, he might be back to running marathons again. I share that story to tell all of you that "there is always a way." And besides, there is never a time when after working out I say to myself "I shouldn't have done that," or "I could have spent my time doing something better." That NEVER happens. But I can't tell you how many times I've regretted not working out. So I chose to live a life with no regrets.
If you would like to stay inspired with me, please check out my Get Fit! board on my Pinterest Page.
I experienced a bit of an epiphany yesterday I thought would be important to share. After reflecting on how to manage all of the things I try to fit into my busy schedule, I realized that I was doing everything wrong. Before dawn, I try to fit in as many activities as I can including blogging, personal development, filling orders, etc. By the time the evening comes, I'm pretty much exhausted.
With all of that on my plate, something usually gets placed on the back burner. Most often it's exercise that suffers. Then I try to make up for it by fitting in workouts when it's convenient, like on the weekends. There's something inherently wrong with that way of thinking.
@thammycaldeira
Here's what I realized. The stuff I was putting as a priority instead of working out could have been batched and done all at once. Where as exercise & meditation requires action consistently throughout the week (if not every day) to achieve the most benefit. I can't miss a full week of exercise and hope to make up for it on the weekend. It doesn't work that way.
So now I'm committed to doing things differently. Everything I do in the mornings which can be done ahead of time (without consequence) will be shifted to evenings and weekends. This will free up space for the most essential daily rituals. No longer will I have to worry about trying to do everything while allowing my fitness fall by the wayside.
This new way of thinking will allow me to remain consistent and ultimately reach my fitness goals. No more running to the gym to make up for days (or weeks) of inactivity. Now I will manage my time in a way that will allow me to be fully ready for summer instead trying to "get ready" like I've done in previous years.
Now. Right now, is the time to plant the seed that will create the future you want 3-4 months from now. How do you want your body to look by summer?
We're in that time of year when the clothes are layered and the calorie-laden snacks become abundant. Put those two things together and you have a recipe for weight gain over the next several months. The good thing is that in every situation, we always have choices. We can chose what we want our bodies to look and feel like. By the start of the new year, we could either find ourselves regretting the decision we make today OR we can proud of the new bodies we are crafting.
In case some of us need some extra motivation, allow me to share several Instgrammers who are making choices every day to create the best versions of themselves. Celebrate their successes with me and be inspired.
It's confession time again. I don't know if you noticed but it's been a little while since I posted a fitness inspiration entry. There's a reason for that. You see, part of my secret motivation for those posts in the past was get fit for a trip to Miami on my birthday. That special day has come and gone. Afterwards, I began to lack the motivation to work out after having reached my goal.
(@kalicorfitness)
Suddenly, I was confronted with having to make a choice that would change the course of my actions for ever. A decision had to be made. I had to decide if working out was something I did to reach an outcome or something I would do consistently just because....... Was fitness a means to an end or a way of life? Then I thought of all of the wonderful benefits I experienced when I worked out consistently. The insane amount of energy, the pretty skin from visiting the sauna & sweating on a regular basis. The feelings of confidence which I carried with me all the time. The feeling that I can get NO where else. The feeling of having a toned, strong body. Nothing else compared to it.
(@ Nikimurphy)
I did it. I decided. I made the choice to get back in the gym. This time, there's no goal I'm moving towards. Nobody I'm trying to impress. I'm not stepping on scales, I'm not criticizing my body. I'm just working out. I know the benefits will come but I'm here for the experience. That feeling of aliveness when blood is pumping all through my body. This means that I no longer let excuses interfere with my workouts. Like Tony Robbins said, I have to create rituals to support the high standards I set for myself.
(@natashae1)
With that said, I want to continue to create moments of inspiration and motivation for those of us in our fitness journeys. There are ups and there are downs. What's most important is whether I accept fitness as a part of my life or something that I do from time to time. When it becomes part of my life, I don't find time, I make it.
Four ways I'll create a toned small waist (without sit ups)
I'm on a mission to craft my ideal frame. So far weight training has been a powerful ally in this quest for my desired look. My biggest area of concern, at the moment, is my midsection and, based on the look I want, doing endless crunches isn't the answer. You see, doing several hundred sit ups on a regular basis may create a bulky, squared off mid-section. That's why I've created an even better plan to tighten my waistline and create a toned midsection.
Tim Ferris, a lifestyle hacker, has published several best sellers. I own a copy of The 4-Hour Body, his second published work. In the chapter titled Six Minute Abs: Two exercises that really work, Tim reintroduced me to the transverse abdominal muscles. These muscles "run horizontally like a belt" and because of this they're also known as the "corset muscles." Whenever I want to create a smaller waist, I grab one of my belts to create that illusion. What if I can train my stomach to have that same look naturally?
I actually did. You see, I went through a period of time when I consistently did transverse abdominal "exercises" and was handsomely rewarded with the slimmest waist I ever had. My stomach wasn't just flat. It shrunk all the way around in a way I've never seen before. Now I'm ready to have a flawless tummy again without having to do a myriad of sit ups. Let me share with you how I'll do it.
Instead of crunches, I'll focus on core strengthening exercises like planks that focus more on the transverse abdonminals. Planks work the muscles deep within. Whenever I do them I can feel every muscle in my abdomen come alive. The best thing about planks is that I don't have to do 50 of them. I just hold the pose for as long as possible and keep it moving. Even though planking is not as labor intensive as doing sit ups, doesn't mean they're easy. But it's always fun to set a goal and challenge yourself to beat your time.
The next transverse abdominal exercise I did was even easier than the plank. By consistently practicing the stomach vacuum, my midsection shrunk in ways I have never done before. Simply put, the stomach vacuum is where you pull your core muscles in as deeply as possible after expelling the air out of your lungs. Like the plank, you hold for a period of time and release. When I first started doing these, I felt silly and was certain that I would receive no value from doing them. But after remaining consistent, and seeing the wonderful results, I changed my tune. Here's a video that describes and demonstrates the stomach vacuum.
Another version of the stomach vacuum is introduced in Tim's book as the "cat vomit exercise." Which is pretty much the stomach vacuum done on all fours. Here I am demonstrating the exercise.
This exercise is way easier than traditional sit ups and are oh so effective at pulling the tummy inwards naturally.
Another easy waist "workout" I love doing is a callanetics inspired move known as the waist whittler.
Other things I'm doing to accentuate a small waist is to do lots of lower body work like squats and leg presses and focusing on my lower back. As I build my bottom half, my midsection seems to shrink in comparison. Last but certainly not least is the addition of plenty of cardio into the mix. The only times I could see visibly see my ab muscles were when I maintained routines that involved plenty of jogging, jumprope, or other cardio intensive moves. By the way, I did little to no sit ups in conjunction to the cardio. Once upon a time, I did sit ups every night. My abs were pretty strong but not were as visible as when I focused on fat burning.
With regards to my eating habits. I intend to do the following:
Less rice, more vegetables.
Smaller portions. I almost always eat until I am full or stuffed. Never until I'm satisfied. This results in my stomach stretching out into a nice little pot belly after every meal. Going forward, I will eat sensible portions.
We are less than 20 days away from the start of Spring. Warm weather is on it's way which means that we can no longer hide under layers of clothing. I will be the first to admit that my workout schedule took a hit due to my travel schedule mixed with a little bit of laziness. But I'm here to say that I've gotten myself back on track so I will be fully ready for summer. As always, I like to use a little bit of inspiration to keep myself motivated. So for the next half of the year, I'll share some workout pics to keep us inspired to work our bodies.
Miss Dolly Castro (@dollycastro) never fails to inspire with her constant updates the work she puts in to crafting her perfectly toned body. Working out isn't something we do for a season. Ideally, it's a lifetime habit. I'm reminded of this every time I check out the social updates of my fitness inspirations.
Nic (@nikkinac) has been a source fitness inspiration for a while now. Rarely do we see her in anything other than workout gear. Working out is a part of her daily life. Recently, Nic started offering group workout classes. I wish I was close enough to partake in the festivities but, for now, I'll just use her drive (and her abs) as my motivator.
What list of fitness inspirations would be complete without including Pillar Sanders (@pilarsanders)? Her petite muscular tone defies her age. I love how she's adding weights to this step exercise to add a bit of resistance while burning extra calories. Will definitely try this at my next gym visit.
There's nothing like that feeling of seeing your hard work paying off. I've been there before and I long to be there again. All of the sudden, the mirror changes from being a hated enemy to your becoming closest friend.
(instragram: @natashaellie)
Miss Porsha Stewart (@porshadstewart) is the newest part of the Real Housewives of Atlanta cast. On her Instagram feed Porsha revealed to her followers that she leverages the power of the squat to create her curves. Porsha likes to do 4 sets of 50 squats before entering the shower 4-5 days a week. One can tell that Porsha has probably been petite for most (or all) of her life. She probably doesn't need to work out. But she does. Exercising isn't all about losing weight but staying fit and toned. A new level of confidence comes once one's body tones up. There's nothing like it.
I'm Bringing "Sexy Back" and this exercise is how I did it
I don't normally expose this much flesh but today is a special occasion. The reason why I'm being a little less modest than usual is because I wanted to share with you the progress I've made with my lower back. Yes. My lower back. You see, it all started when I learned of an exercise that had the potential to develop the lower back in a way that promoted the natural "S" shape of our silhouettes.
(excuse the goose bumps, it was chilli today).
This exercise is done on a simple machine that I barely paid attention to during my previous visits to the gym. That is, until I heard someone mention that she did these exercises to help create an overall toned waistline and help create that ultra-feminine curve in her lower back. So I said to myself, "what the heck, I'll try it!"Fast forward a few weeks and I can already see a noticeable improvement. NowI'm even more motivated to keep this practice going. Summer bodies are made in the winter. That's why I'm working slowly, yet surely on my physique so there is nothing to be concerned about come summer.
The exercise I'm speaking of is called hyper-extension or back extension and can done on a machine that looks like this. Another option would be to do the extensions on a stability ball. You can even do it with no equipment at all. I read somewhere that doing this would really tone the stubborn lower back area while also working the top of the glutes and the core muscles. Speaking of glutes, I've been putting in work with my squats to tone and lift. This exercise compliments my results beautifully.
It's just an all around great exercise and I'm loving the results. Since I haven't been doing it for that long, the changes I'm noticing are subtle, but believe me, they're real. My next move will be to pair this with the Tiffany Rothe waist workout which is absolutely amazing to trim the lower waist. Her workout also targets my lower back in a wonderful, wonderful way. For those of you interested in crafting magnificent waistlines, here's your chance. Who's up for it?
It's been nearly a month since I wrote this post marking the rebirth of my fitness journey. With the help of instagram, I've been receiving almost daily doses of motivation that inspire me to craft my ideal silhouette. I admit, that I don't work out daily but I have been consistently moving and challenging my body at least 3-4 times a week.
(running the stairs for cardio)
A while back I wrote a post titled "Yesterday, you said tomorrow." In it, I talked about the concept of "future me" and how I sometimes rely on a fictitious version of myself who will magically do the things that I'm not willing to do today. I'm the same person tomorrow that I am today. Unless I do something today to create a shift, tomorrow will look exactly the same. In actuality, if I don't take an action to change things, my future results will be worse because nothing left alone stays the same. Atrophy is real... it's real!
(running up a skateboard ramp in a full roller set :)
Today, my body doesn't look exactly the same as it did three weeks ago, that's because I made the decision back then to do something different. Three weeks from now, my body will be different than it is today. I'll be grateful to "present me" for choosing to consistently say "yes" to getting my body in motion.
(step ups on a park bench)
Here's where it gets interesting. I've gone through bursts of motivation in the past and worked out for a few weeks, or months, then stopped. So this time I'm thinking about how I'll create longevity and sustainability in my habits. In the past, I've worked out with one purpose in mind. To tighten up. And once I get there, I stop doing what I did to get there. That's why I really love the comment that Girl_Ingogneto left in my first post about having fitness goals rather than appearance related goals.
With this strategy in mind, I can always be inspired to elevate my fitness levels no matter what my body looks like. Honestly, that's what exactly I want. I would like to make fitness a new way of life. Correction.....I AM making fitness a new way of life.
