Tag Archives for " fitness "

Karla’s Korner: Seeking Balance

Karla’s Korner: Seeking Balance

Karla's Korner: Seeking Balance

Seeking Balance

Every once in a while I find myself in need of pulling out my proverbial “soap box; it’s every once in a while. For those who follow my writing know that I made a significant lifestyle change 23 months ago. That lifestyle change I believe saved my life and made me a better person physically and spiritually. Losing nearly 100 pounds in those 23 months has been nothing short of hard work, sacrifice and digging deep within my soul finding a degree of mental toughness that I didn’t know I had. Knowing that this lifestyle change is not just about weight loss but rather a combination of work that involves the mind, body and soul it is I believe necessary to acknowledge that there are sometimes adverse effects of that weight loss. Those adverse effects, I believe, are outweighed by the positive effects brought on by physical weight loss. Continue reading

Tips for Running in Hot Weather

Tips for Running in Hot Weather

running in hot weather

I’m a Florida girl, so I run in the heat pretty much year-round. But even for those of us who are accustomed to exercising in warmer temperatures, running in the summer heat requires some additional measures.

Here are some tips for running in hot weather:

1. Pick the right time of day. Ideally, you should run early in the morning, before the sun rises. If you can’t run early, run as late in the evening as possible. And remember that whenever you run in the dark, you should always follow basic safety principles, like running with a friend, carrying or wearing a light, and wearing light colored and reflective clothing. Check out the Brooks Nightlife line and the reflective running gear by Nathan.Continue reading

August 18, 2014

Motivation to Get Fit: Why Being Skinny Isn’t Good Enough

Motivation to Get Fit

Why Being Skinny Isn’t Good Enough

Motivation to Get Fit

We all struggle at times or daily with our weight, self image, and possibly health. I thought everything my weight was fine. That was until I looked at a picture and realized I was  skinny. I mean how could one be too skinny in today’s society? Well, I looked at my picture and realized that my lifestyle and healthy eating had taken off any weight I had. I only had two choices eat food that put on weight or go work out.

I decided to work out. I started working out about eight months ago. I put on ten pounds on purpose. I made sure to take any class at the gym that was offered at 9:00 since that was a time I could attend everyday. I didn’t let the names of the classes scare me off, because I knew I could do one of the three options the instructor provided and sometimes that was just walking in place. I walked in place a lot the first couple weeks. I mean they could have just called the class walking in place class because I spent a lot of time doing that. I decided actively trying was better than being at home watching people on TV exercising. I did try that method. I turned on fitness shows and participated for a minute or two until I got a Facebook alert.  I currently go to the gym 4 days a week  because I need someone to motivate me and it has really changed the shape of my body which has also been an interesting transition since apparently having leg muscles makes it harder to find jeans that fit. I recently gave away several pairs that no longer fit.

I would rather have my new legs than old jeans anyway. Working out  has also allowed me to be able to keep up with my kids which was so important to me. I have a sedentary job so training my body to be able to exercise for 60 minutes wasn’t easy. It was well worth it. I gave myself the string bikini challenge as my motivation to get fit. I decided by the end of the summer I would be in awesome shape and wear a string bikini. I believe I was given a string bikini at a conference. I took the thing and I put it on and was amazed at all the areas that squeezed out. I was “skinny” but I didn’t have any muscle tone of anything so when I put on the string bikini it wasn’t pretty. I did however meet my goal after numerous Pilates, 20/20/20 classes, body pump, body blitz and core, Zumba,  cross trainer time, and fitness classes.

String bikini

I exercise daily because I feel better. It helps me start my day and give me the burst of energy I need. It helps me make healthy meal choices because I do not want to ruin the work I put in at the gym. I do however have a treat everyday because I have a huge sweet tooth, but all in all I try to make healthy meals and snack choices. I am challenging you to take some time to focus on you.

I am offering you the 30 day at home plan that I used a couple of months ago. It isn’t easy. It was worth it! Yes, you can break the exercises down and do them through the day. I challenge you to complete each day anyway you can. If you have to break up the 50 squats into groups of 10 go for it. Just get them done and then the next day try 12 in a row. I challenge you to improve on what you have done each day. We will be gathering on social media to inspire one another. This isn’t an easy challenge for me but I believe that taking the time to work out is an important part of my life now, I hope that you include it in your daily routine.  I encourage you to set a goal. That goal can simply be to get the challenge done daily. I suggest putting it on your phone or following our Facebook page https://www.facebook.com/MadameDeals  and looking for the image of the challenge to add your two cents.. I mean you can do this! You can put your mind and body to accomplish any goal you chose, the only thing stopping you is you! Well, that was yesterday today you are a no excuse, powerful person, who wants to make a change. Let’s get this party started!

Motivation to Get Fit

30 Day Challenge

30-day-challenge

You can find out more information about the 30 day beach body challenge

 Also check out

walking-plan

Walking Weight Loss Printable

Free Exercise Videos Online

Save Money on Exercise Equipment – Free Exercise Videos Online

 What is your Motivation to Get Fit? Share it with me below.

Working with a Personal Trainer

Working with a Personal Trainer

trainer

Facing my fears: Working with a Personal Trainer/Coach

Sitting down to write this week’s wellness post I am amazed at the differences I notice in my body is just a few short months. When I started this journey 115 days ago I had no idea how profound an impact the exercise would have not only on my physical health but my emotional health as well. I have discovered that my emotional self needs the daily exercise just as much as my physical body;

Three weeks ago I began working with Alfred Rocha, the head trainer at Anytime Fitness (Palmyra VA). It took me 11 months to find the courage to reach out and ask for help. Having reached the halfway point to my goal it is evident that I need to tighten and tone what the weight is leaving behind. In the beginning I kept my conversations with Alfred to a minimum, however, as I became more comfortable with the gym environment I also found myself opening up and asking questions. Before I knew it I didn’t see Alfred as an intimidating figure with bulging biceps rather someone who cares and is there to help and assist me in reaching my fitness goals; it’s about more than just weight loss. The total transformation of mind, body and soul has become a part of who I am and what I do every single day. With each session I am challenged to stay focused while pushing myself closer toward becoming the new me. So far Alfred has specifically tailored my weight/resistance training allowing me to concentrate on strengthening my core muscles which in turn is building my self-confidence.; no longer do I feel silly or out of place. Now I am part of a great community of people who share a common interest; we all want to be healthy and fit.

It’s been three weeks and I’m enjoying the intensity and structure of the weight program. While the treadmill has provided a great start (51 pounds down) I know that I must challenge myself to do more in order to not just lose weight but tone and condition my body. Learning the proper way to work my physical body is key to not only achieving my overall goal of improved health and fitness but learning to work my body effectively and safely. Having a trainer by my side teaching and guiding me has not only lessened the physical weight but has allowed me to have confidence and the desire to push my body to the next level. Whether it’s resistance training using my own body weight, working on the pulley machine to improve my upper body, bell weights or tossing a heavy ball in the air to improve my coordination I am thankful to have the opportunity to work with Alfred and look forward to sharing my training experiences each week. Life is short I encourage you to take the step toward improved health and fitness; remember a healthier you will be a happier you too!

Peace,
K2

For more weight loss tips and notes about the importance of healthy living read these:

Check out Karla’s 24 Day Advocare Challenge updates!

Losing Weight Tip

Wellness Wednesday

Losing Weight Tip

Losing Weight Tip

Losing Weight Tip: Finding Success through Support….

Seventy-nine days ago I began my journey toward better health and well-being. As of today I have lost 42 pounds and feel wonderful. Some have asked me what made this time different than the numerous times I’ve attempted this in the past. At times it seems all so simple, and others it’s so complicated that I can’t think straight. So what is it that has found its way into my life and helped me achieve not only weight loss success but a healthy lifestyle that enables me to be a healthy happy me? Support.

Having a good support system is a key element in achieving success when working toward a lifestyle change. For me, dealing with my food addiction I realize that the urge to binge or over eat will always be an ever present thought resting somewhere in the back of my mind. I hope it remains at the back of my mind, but once in a while I find myself filled with thoughts of potato chips, cupcakes, pudding, French fries and soda. Once in a while I find myself sad because this new lifestyle change is difficult; it’s really really hard. And, if left on my own without a strong dedicated support system I would find myself in a heap of trouble. I have come to realize that I cannot do this all by myself. If I were to be completely honest, I would admit that quite often I feel powerless and overwhelmed.

It’s during those tough times that I have to make a decision to stay focused and continue making healthy food choices or give in and fill myself with sadness and regret. Being human, I have the ability to make the wrong choice and fall face down into the pantry filling myself with empty calories and regret. Knowing that all of this failure is a big possibility I have found it necessary to surround myself with a strong support system; a group of people who love me enough to support me with love and encouragement and the occasion reality check; a swift kick in the pants when necessary. Quite often what I need is someone to tell me what I need to hear without all of the fluffy stuff.

My support system includes family, extended family and close friends. My husband David is by far my biggest fan. His steadfast support and encouragement pushes me to be the best me I can be. Always there to soften the blows that life throws at me David has stood by me for over 25 years and continues to love and support me in all that I do. My children are excited by the transformation that is taking place within me. Having never known their momma to be anything other than overweight, their excitement and pride in the success I am having not only encourages me to stay focused, but also reminds me of just how far I have come. Reaching beyond my family is a select group of extended family and friends who are always there to lend an ear, re-direct my thoughts or whisper a prayer for strength. I rely on those folks to help keep me focused, remind me of my goals and knock me off of my pity pot when necessary. Being a strong support doesn’t always mean being sugary sweet; sometimes it takes a bit of toughness to prove a point. I need that; they provide that for me.

Whether you are working toward a weight loss goal or striving to improve your overall health I encourage you to surround yourself with strong positive support. Eliminating negativity is a great way to lighten the load of life and enhance your overall health.

The journey continues…

Peace
K2

For more losing weight tip and stories, read these:

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Save Money on Exercise Equipment Buying Guide

Save Money on Exercise Equipment

Save Money on Exercise Equipment

You can read so tips on how to save money on exercise equipment by using what you have at home. If you need something more we are going to list all the great places to find exercise equipment for the lowest prices. We just want to make sure you look and feel your best and we know nothing is worse than paying to much money for something. We put together a nice list to help you spend less.

Save Money on Exercise Equipment

1) The first thing I would do is post on my facebook page asking if anyone has what I want for sale.

2) Go onto craigslist

3) Got to Tj maxx or Marshalls they have hand weights, kettle balls, yoga mats, and bands

4) Go to goodwill

5) You could also get a gym membership. I do a pay as you go one

6) Use exercise videos that do not require expensive equipment

7) Go to a friends house that has the equipment you want to use and work out with them

8) Get an exercise ball they are less than $20 and you can do a ton of strength training moves with them

9) Go to play it again sports I love that place!

10) Organize an exercise equipment swap. People bring what they are tired of to trade.

11) Yard sales are the mecca of exercise equipment for sale

Save Money on Exercise Equipment is the first step to getting you where you want to be. The next step is learning how to use. Then you will actually need to use it. If you do not use it then it will not matter how much money you saved on your exercise equipment because it isn’t being used so get up and get in shape!