Why do I push myself to exercise every single day even when I don’t feel like it you may ask? Why work out intensely and get my face red and the sweat 😅flowing?
I will tell you why…
1. Exercising keeps you looking and feeling younger!
2. Exercise helps keep blood pressure healthy and the arteries clean by boosting HDL (good cholesterol)!
3. Exercise helps keep muscles conditioned, strong and pain-free!
4. Exercise boosts mood, positivity and helps you enjoy each and every day to the max!
5. Exercise keeps your body functioning with its optimal abilities and boosts metabolism and hormone balance.
6. Exercise helps me keep up with my 2 year old grandson and I want to be around (and in great health) for my grandchildren for many years yet!!
7. By pushing myself and doing new challenges, I stay motivated, am never bored and continually make progress in building my fitness level and strength. As a result I can always do more much easier than I did the day or week before… Seriously, pushing yourself outside your comfort zone really accomplishes a lot more than you might think!
Remember our body is made to move and be physical, not to sit around or lay on the couch! If you push your body to exercise every day, it will reward you with much better health in the long run!
Each time you push yourself just a little outside your comfort zone, this is when we grow. It could be overcoming a fear, improving your self confidence, learning a new skill, speaking your mind, taking the leap to commit to a relationship once and for all, or something simple like with me this morning where I pushed myself to increase the amount of weight I was lifting. I was scared to but was surprised I was able to finish the set! I know that pushing myself just that little bit will make me stronger for the next workout and give me muscle gains too!! 💪🏻
Going outside the comfort zone can cause some pretty intense fear at times, but it is the only way to achieve true progress in life and to do things you never dreamed that you successfully could! It’s true! I used to hold back from trying new things and doing things that scared me, and I stayed in a non-growth and no-progress phase for many years as a result! Not any more! Face those fears, do it even if it scares you and you will be amazed at the outcome! 👍
Have a wonderful Wednesday and do something today that scares the s— out of you! 🙂
You know what they say… Change happens when you move outside of your comfort zone… If everything is easy, we don’t really accomplish too much…
This morning, did 30 minutes of intense cardio with Shawn T and then I also had chest and triceps on my workout calendar and I was not sure how I would find the energy for that… I had every excuse rolling around in my mind at that moment… Well, I really don’t have time, well I’m kind of tired, well I can maybe do it later, well maybe I’ll do this one tomorrow… And on it goes… I made a decision at that moment that I was going to do this no matter what. I got the 53-minute tempo chest and triceps workout done (wow, what a tough workout!) and then was super happy with myself afterwards and actually felt rejuvenated!
Why push ourselves?
It is true when we push ourselves outside of “easy” and outside of what we are comfortable with or what we WANT to do that we really make progress.
Shawn T week day number two is complete ✅ as well as day 79 of my 91 day beast and Core challenge✅. Feeling so accomplished now! 👍💪🏻😁. Time for my morning chocolate superfood and recovery drink then hit the shower to get ready for a super busy workday doing housecalls then 8 hours of walk-in clinic!
Have a great day!!! Do something outside of your comfort zone today and see what happens!
I call this delicious stuff my youth and energy potion. 😊 Seriously though, over two years of drinking this superfood every day has totally changed my life!! For heaven’s sake, I am a mother of 2, grandmother of 1, running 2 businesses and working part time (70% of full time) in clinic plus studying a marketing course and I am fired up, happy and energized every day because of the superfood kick every morning!!! 😁😁 …Keep in mind that I am almost 50 years old and I am a grandmother!
I have noticed tremendous life-changing effects by using this superfood just once every day…. here they are…
1. ENERGY!! My energy is so amazing
2. WELL-BEING! I have an indescribable level of well-being which then gives me a high level of positivity.
3. MENTAL CLARITY! I have incredible mental clarity…feels great to be sharp, clearer thinking, and to feel like I am really on my toes!
4. KILL CRAVINGS!! Superfood has made it MUCH easier to maintain a long term clean eating lifestyle by cutting cravings (and with good energy, you don’t feel as hungry!!)…and it is so delicious, I feel like I am getting a treat every day!
5. LOOK YOUNGER! My hair, skin and nails are more soft, supple and younger looking and with a healthy glow! (The look of youth!)
6. HORMONES BALANCED! My hormones are balanced with the specific combination of adaptogens and superfoods in each once-daily shake…I have zero hot flashes, zero fatigue, sleeping well, and NO mood swings!! This superfood has adaptogens like Maca, Astragalus and Ashawaganda that helps my endocrine system regulate hormonal requirements that the body needs.
7. PREVENT DISEASE! This combination of phytonutrients, cellular nutrition, and antioxidants gives my body the high level of dense nutrition it needs to fight illness and prevent disease! It makes me feel good to know that I am doing the very best I can to prevent conditions related to oxidative stress such as cancer! …not to mention preventing all those obesity & nutrition-related disease like diabetes, gallbladder and liver disease, heart attack and strokes and more! I can tell you with absolute certainty that I will NOT EVER be without my daily superfood!
This morning, I am having cafe latte shaken straight with water and ice cubes…absolutely heavenly! 😊
Reply “yes!” to this post if you too would like to experience the benefits of this once-daily superfood! Keep in mind that this superfood comes with a 30 day trial. WHAT? …YES! You can try this shake for 30 days and if you are not satisfied with what it does for you, you can get your money back by sending back the empty bag! …That is just how certain we are that you will feel an amazing transformation with this stuff!
If you have questions, or would like me to send you a complete video explaining this superfood and the details of why it is promoted by doctors, please CONTACT ME here and I will email the video directly to you.
Back into some heavy lifting on day 15 of my 91 day challenge! I had forgotten just how amazing it feels to lift heavy and do drop sets etc and have those muscles feel like rubber! After this 49 minute lifting workout, I have so much energy I feel like running! Oh man I love it!!😁
Building those muscles definitely increases the sense of well-being! I think I could get addicted to this feeling!💪🏻
If you have never tried a professionally designed body building program, I would definitely recommend it….Sagi Kalev is totally amazing!!! I literally cannot wait until the next workout 🙂
There are so many good things about having a morning routine! It is a great jumpstart to your day! Plyometrics, 1.5 L of water, superfood and a day planning session this morning definitely gave me a jump start today😊
From what I have read… When it comes to looking at what things make people successful in life, it is apparent that if you snooze, you lose…literally! Hitting the snooze button too many times leaving yourself with limited time in the morning or with then-rushed routine, is just not a good way to start the day. Ignoring the snooze button and kicking off your day right seems to make a big difference.
What are some key things we can do to start our day right?
After going all night without water, we typically need to boost our hydration in the morning. Having 500 mL to 1 L with lemon can really get you going, and give a good kickstart to the day.
By sweating it out before breakfast, it gets your blood pumping (endorphins!) and helps you to feel on top of your game all day (better focus) plus it makes your body burn more calories all day. Its a great outlet to burn off stress. Making good use of this time by adding some good stretching and thinking about strategies to make it a good day (inspire yourself!) while sitting in those stretch poses can really get you feeling more organized. The bonus is, an early morning workout typically doesn’t get interrupted since everyone is still sleeping!
Read or Listen
Take 15 min to read or listen to books that get your fired up for your day. Good personal development books, tips for success and ideas for strategizing your business or workday can really get you feeling excited and positive for your day. During this time, think about things you are thankful for and happy about to really get the positive juices flowing.
Spending even 10 minutes setting up a plan for your day can really make things flow more smoothly. What are the “musts” for today? Who are the key contacts or duties? Anything critical that needs to be done for the household to run smoothly? Anything that needs to be done or dropped off before or after work? What can I do on my lunch break at work that will be productive? Anticipating issues and having plan B already on your mind can really help you to control your day instead of having the day control you.
Can this Work Even if you are not a morning person?
Yes! I was never a morning person, but being determined to establish a new routine of “my time”, I kept using tricks to make myself get up. One trick was having my alarm clock out of reach so that I had to get up to turn it off. It was annoying, but it definitely worked! LOL.. Some days it is still not easy, but I see so many benefits in my life as a result of a morning routine that it is motivating to keep doing it each day
If I think back to how my life was before I implemented a morning routine… hitting snooze button, barely having enough time to get ready for work, missing breakfast, starting off without a plan, in a rush and in a grouchy mood…it just was not a good scenario and I never EVER want to go back to that again!
Many of the most successful people in the world, have at least some kind of early morning routine that allows them to be the most happy, productive and effective people. It will be worth it to implement some kind of morning routine into your life. I know it has made a big difference in my life.
Being fit is far more than just big muscles and strength! It’s about being able to move, twist, jump, maneuver, run…and more …all without getting injured! The MMA fighters need to do more than just fight to keep up their fitness level, and so should we😊. My agility power and a core workout were done this morning with sweat pouring and after it was over I was all smiles because it felt so great! Was a tough workout though!
As we get older, meaning over 40 and beyond, it is incredibly important to work on strength and agility training to maintain our strength, balance, coordination and joint range of motion. Walking is good exercise, but it really is not enough since it doesn’t work the essential muscles or the mind in the ways that agility training does..
Reaction time and coordination slow down as we get older, but we can fight that with only 10-15 min of practise every day. Agility skills help us to react faster, reduce risk for falls and this type of exercises puts pressure on the muscles and bones which help to keep them healthy and strong. With agility training, our posture improves, giving more upright walking stance and confidence and have less discomfort in our back.
The benefits of Tai Chi, yoga, Tai Cheng (take a minute to watch the video) with their slow controlled movements also really help to increase range of motion, balance, co-ordination and flexibility. If you don’t have time or feel comfortable going out to a class for this type of exercises, we have this type of program available on DVD or digital streaming and it can be used at home.
Dancing is also another good exercise to improve agility. It can be very fun and social activity as well, which is a bonus.. Dancing benefits not only our physical agility, but also our mental agility and reduces cognitive decline (BONUS!). There are many kind of dance available and if you would rather dance at home, there are country dance programs that can be done at home as well!
Remember as a kid we used to play hop scotch? Just that little bit of hopping, balancing on one leg really trains the brain and builds agility. Consider playing with your kids or grandkids and reminisce about those fun times and enjoy!! It will feel more like fun than exercise for sure. This morning with my workout (check out my current core blasting fighting program!), we did something called “Hop Squatch” which is very similar to hop scotch, but only with squats between single foot hops! LOL
By being consistent each and every day and working on agility to some degree, we have better posture, strength, balance and even energy! This will make us even more active in other activities, promote weight loss and a higher level of positivity and self-confidence. It is definitely worth working on and no matter what your age, there are exercises that will help! For more assistance finding a program to suit you, contact your local senior services, or contact me about some effective and fun home based programs that will help you out.
To join the Athletic Grandma Community and receive a FREE download about 7 tips to become more self-disciplined in your life, click HERE.
It is so important to find a workout that you love and enjoy in order to have long-term success in health and fitness.
If you are trying to make yourself do a program that you hate, it is going to be very difficult to complete it and to be successful in the long run.
I tried quite a few programs before I found one that I truly LOVE that gives me a full body workout, nice muscle tone and that I feel I can really connect with. This MMA style fighting program is right up my alley and makes me happy, smiling, sweaty and feeling killer awesome every single time!! It’s not easy, but it comes with a simple nutrition plan, I love the challenge and it keeps me moving forward with great motivation!😊
Check out my MMA Power from this morning! 🙂
If I think over the last 3 years and the vast number of programs I bought in order to find “the one”, it is crazy how much money I spent.
What is an easier answer to this?
Guess what? There is no need to buy a bunch of programs any more!! There is a new option available where there is ONE fee per year that includes every single program in the system! This will allow you to pick the one you love without having to buy each individual one to test them out! What a great concept! See more info below on this!
Enjoy your Monday and work at finding a fitness program you LOVE! It is so worth it, it will change your life and help you to achieve your fitness and weight loss goals much faster!
I am feeling accomplished this morning! Day 15 out of 30 of my MMA challenge is complete! 😁
The beauty of an all-access system is that it includes EVERY program through digital streaming that has ever been created from Tai Cheng to Yoga, to Insanity and P90x and also includes the newest programs such as Hammer and Chisel as well as Core de Force (my favorite!).
As women, we’re afraid of getting big, bulky muscles.
We want to be sleek and toned – small, not big.
So the idea of working out can make us fear we’re on our way to looking like the Hulk. Or worse, his lopsided half-sister. For some, having bulging, rippled muscles is the goal. From most women though, I hear their dread of that happening to them.
Good news: big muscles don’t accidentally happen.
The truth is, bulking up is really hard for women to do.
Sure, our bodies are different, and some gain easier than others. And there are those examples of women who , ‘in just two years’ made massive gains and ended up tanned and flexing on a stage somewhere. But there’s something you don’t know about those women. They didn’t accidentally get that way and decide to go with the flow. “Oh well… I guess I’ll just have to accept my new muscly body”. No. They aimed for those results, pursuing them with determination and focus. They worked hard for multiple hours daily. Daily! Their rest days were a good hard cardio that still left them drenched. And they made sure to limit carbs and get in a lot of protein powders designed to pack on muscle.
We don’t bulk up with muscle accidentally.
Most of the time, we misunderstand muscles completely
Here’s the real truth about women and the risk of bulky muscles
Muscles become more compact when they are conditioned and strong.
That means the more you work them, and the stronger they become, the more firm and toned and smaller in size they become.
I know it seems counterintuitive – even false, when all we see in media is the kind of muscles that bulge. But we know we shouldn’t always believe what the media tells us, right?This is one of those things we shouldn’t believe. Muscles are small. Sleek. Compact.
Just ask my clients who, as soon as they began developing their muscles, shrank. They shrank while they were getting stronger. That’s not just because of fat loss, either. It’s also because muscles are leaner, the stronger they are.
Sometimes ‘Bulk’ is Actually Just Fat
Especially in the beginning of one’s weight training journey, a woman may feel like she’s getting bigger. If that’s happening, it usually means that either their caloric intake is too high or they’re retaining water (a temporary issue generally), or both.
This doesn’t happen often with my clients, but when it does, it’s not because of a sudden increase in muscle mass. Good news – water retention and excess caloric intake are simple fixes.
You Can Work Out to Maintain, Not Just to Gain
Working out is not an eternal upward slant. Goals do get reached.
Once you’ve achieved your goal weight or strength or fitness level, you can change your fitness and nutrition plan to maintain. There’s no reason to continue building and strengthening beyond what you want to. It’s your body – you get to choose how you want it to look.
Kicking into maintenance mode will definitely keep you from building muscle beyond what you want. No risk of bulking up here.
The bottom line is, if you’re eating clean and working out, you’ll burn fat (which is bulky) and strengthen muscle (which is compact) – expect to get smaller.
Need some help with clean eating? Join my Facebook group The Clean Eatery for tips, community, and motivation. Also, sign up here for 7 tips about how to improve your self-discipline.
Don’t you just love that feeling after a satisfying and healthy meal… That great feeling of warmth, satisfaction and relaxation 😊. Just thinking about how happy this makes me feel, reminds me of something…
Only a couple years ago, I remember having the attitude that… “I will be happy once I get my mortgage paid off…”… “I will be happy once I am in better shape and 30 pounds less”…I will be happy once my business is successful…” “…I will be happy once my yard is totally landscaped and beautiful..” Who can ever be happy with this attitude?
It was a real eye-opener once I started working on personal development that I had it all WRONG!! Imagine waiting 15-20 years for the mortgage to be paid off to be happy? I realized I will never be 100 % happy with my weight or fitness level, so why wait to be happy about something that may never happen? Why wait years before being happy about my yard? Also, it takes years to build a business, so why wait til it is successful to be happy? Let’s face it…once one goal is reached, there will be more to reach for! So I had to learn to refocus my thoughts totally in order to be happy!!
I learned to implement small successes towards my goals to feel happy and fulfilled TODAY that I am making small strides towards my goals. Instead of making them distant end points of happiness, I turned them into the icing on the cake! Instead, I focus on the small things each day that will get me there and it makes me happy now!
For example, I decided that putting an extra $100 on my mortgage principle every paycheque is what I would implement now. This makes me totally happy! I know I am making small step towards a big goal and it is not at all overwhelming! I focus on eating clean today and getting a workout in and am happy knowing I am doing the best I can towards better health and improved fitness level over time. I focus on one small area of the yard each year, and over time, I am sure the yard will get nicer…it’s way too overwhelming to attempt to get it all done fast (it’s a Huge yard!). I also take courses, work on myself and be consistent in my business, which makes me happy as I just know these simple things will lead to little successes as time goes on 😊
The message I got from my own personal development was it is imperative that I focus on being happy in the present! Life is too short to keep thinking about huge long term wants and being depressed because they seem huge, overwhelming and unachievable!
I really had to re-work my whole way of thinking in order to be truly joyous and happy NOW and in the present! When i did this, I started to realize more and more what I have to be grateful for and it feels great and is so motivating!! 😊
Helping others to discover happiness NOW is also one of my daily goals. Please reach out to me if you need help or support in this area…it’s truly a magical thing to change your mindset 😊