The Fit You

Love Your Body. Love Your Life

Month: January, 2018

For Leg Day – Sculpting the Perfect… You Know What!

 

This girl is so cute, and redheads are just gorgeous.  Enjoy the video about sculpting the perfect butt!  She’s got a lot of great information.

Anyway….

Phew!!!!!  I am EXHAUSTED recently.  I can barely type, I have like… no energy.  We’ve been training hard since the beginning of January pretty much, and it’s been awesome.  HOWEVER, since I’m curious… and kind of determined sometimes… I decided to try out the keto diet I wrote about earlier.  You know… the one where zero carbs are allowed, the one my fitness ladies said came in last place on the best diets for 2018.

Yea… that one.

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My curiosity may have gotten the best of me this time around.  I’m dying.  I almost passed out (started to black out!) after doing the stairmaster.  And my husband thinks the diet sucks (he’s not doing it – I’d never do that to him LOL… he’s just watching in sympathy and some amusement).

So needless to say, dizziness, low blood sugar, and less productive workouts are normal on this diet.  Your body, even after it’s adjusted, is not able to make ATP-energy.  That burst of energy sprinters use and weight lifters.

 

So… I’ll go back to confusion, light-headedness… trying to workout without passing out, kind of “health.”

LOL

Stephanie

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Cycling Your Training

I wrote a post a few years ago about how my husband and I tend to cycle workouts being “on” a few months, and then “off” a few months.  It works out pretty well for the most part, and it’s nice to have a more relaxed period where we aren’t exercising so hard (or at all really), and then feel geared up to go for a few months being hardcore and getting back into excellent shape. 😀

I feel like it brings balance and prevents burnout over the long haul, to cycle your “on” and “off” months.  You don’t get overwhelmed or burned out as much because you have an end in sight and another beginning beyond that to look forward to.  It’s kind of like interval training for runners.  You can go hard for a few months because you know you’re getting a nice “break” coming up, and then once you’re rested, you begin again full power.  And during your rest period, you enjoy a very in shape bod that doesn’t take so much to maintain.

The only problem I could see women having with this is not controlling their eating during their off months, which is understandbly hard – especially during the holidays.  As long as you’re not gaining large amounts of weight through eating excessively (some splurges are normal), then it’s really not such a big deal to get yourself back in shape in a fairly short time frame.  Anything over 10 pounds is probably too much to gain in your off months.  Losing muscle is also something that wouldn’t be fun, but having dumb bells and learning some body weight exercises to use off and on again should keep you from losing too much muscle.

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Here is what I’ve done in the past:

3 months on – Intense cardio and weights or mat workouts (Tracy Anderson)

3 months off – some light exercise every now and then, mostly eating healthy, some yoga, going for walks, playing outside with the kids (easy stuff that feels like relaxing exercises)

3 months on – By this time I’m fully ready for hard training again… it’s like my body craves it!  Heavy weight training upper & lower body, intense cardio either running or HIIT or stair master climbing (doing intervals of fast and slow).  Weight comes off fast but at the same time muscle takes it place.

3 months off – relaxing, maybe some yoga, enjoying feel fit from the months prior of getting in shape, if it’s Summer, we go swimming a lot which becomes our exercise, also a lot of walking at our water park, eating very clean (if it’s Summer lots of fruit and protein smoothies, salads, grilled chicken, etc.).

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And that’s a whole year of cycling your workouts!

In reality, we’ve recently been doing longer cycles.  More like 4-6 months on and then 4-6 months off.  Either way it’s how you personally want to set up your workouts.  There are some very few people who manage to workout hard every. single. day. but our schedules just change too much for that – either because of my husband’s work schedule, our son’s sports seasons, or me being pregnant or having just had a baby.  So now that we have more kids, it’s more realistic to schedule our cycles around what’s happening in our lives at the time or during that particular year.

Anyway, I encourage anyone reading this to try cycling your training in this way!  I swear it makes us feel so much more motivated and like it’s “doable” to know there’s an “end” in sight.  And then once well rested, starting up again feels good.  I’m sure it also lets your body heal and repair muscles and such to cycle it like this.

🙂

Enjoy!

Stephanie

New Year’s Bounce-Back is Totally Normal

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When that muffin top became a full-blown, busted can of biscuits! 😀

Yep, just after writing a post a little disappointed in all the fad diets people tend to try at the beginning of the New Year, I’m going to come out and say that wanting to “get healthy” or “start over” again, is totally normal 🙂 .

There’s something beautiful about a new year.  Maybe it’s the excitement of the fresh days of an early beginning, or the unknown of the future, and the promises that are to come.  I truly do get a little pumped up each time, and not so much in a resolution-making kind of way, but rather a general excitement for the new-beginning the year will bring.  I also enjoy looking back on the past year when it’s closing, and finding beauty in it to treasure moving forward.

So with all that said, I do believe it’s totally normal for people to want to look ahead to new and better things, to make promises to themselves about their fitness or whatnot.  I think it’d be a little strange if a person wasn’t motivated by the optimism a new year can bring… but then again, I am forever an optimist. 🙂

But yes, I am definitely relating to the picture above 😉  My muffin top from Thanksgiving has bloomed into what I would say a busted can of biscuits, as it should be after the holidays ❤  And now it’s my annual time to reset everything and bring a much welcomed balance back to our enjoyment of eating healthy.

The New Year’s “Bounce-Back,” is totally normal.  You’d have to eat ZERO pies or dressing or sweet potato casserole (and live a miserable life) to not feel the need to “bounce-back!” 😀

New Year Resolutions & Diet Fads

It seems every year there are many people planning to pledge or re-pledge themselves to getting healthy or finally losing weight.

And along with those great goals comes fad diets :/

I’m NOT a fan of weird diets… instead I think it’s usually best for people to just eat healthy and see how their body responds to cutting out *some* foods, but certainly nothing that would be longterm forever “you can not eat carbs,” kind of “diet.”

Someone in my fitness group brought up that the Keto diet and Whole 30 both tied for last place in ABC’s list of the Best diets for 2018.  While I’ve known plenty of women who have lost substantial weight with Keto, I still don’t trust it to be a viable option for women longterm (their whole lives).

I think one can lose a bunch of weight while on Keto, but once you start eating normal again (if you ever go back to eating normal carbs, pies, pastries, french fries etc.), you’ll just gain it all back because you haven’t discovered a way to eat that’s truly balanced (“bad” and “good” stuff you can enjoy).

Having been an athlete in school and longtime dancer always interested in health and fitness pretty much, these kinds of diets don’t work in my opinion because they never really teach the person how to take control of their eating longterm (life-long), how to enjoy something once in a while, and not stress about it, and yet still be able to stay on track with their fitness goals.

It’s a careful balance that I’m sure is truly different for every person, but what these fad diets don’t do is to teach individuals how to manage that balancing.

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Are there certain foods that you should definitely avoid when trying to lose weight?  Yes definitely.

But do you need to stick to a very strict diet that doesn’t allow you to eat entire food groups like carbohydrates for the rest of your life just to stay thin and strong?  Heck no!

Again, just because something may work for a season while you’re doing it, won’t mean it’s always going to work for you.  Eventually there may come a time when you’re working a drastically different schedule or maybe in a depression, and you just want carbs again, and there goes your keto plan or Atkin’s diet.

It’s better to learn how to manage yourself through true discipline in being allowed to eat the “bad” stuff, as well as knowing what and when to eat the good stuff.