Why Feeling Accomplished is a Big Fitness Deal

I love feeling accomplished. Can you relate? Completing a hard workout, especially on days when motivation is lacking, really earns a clap for yourself. 

I can also feel pretty awesome after finishing a chore not so fabulous like cleaning the bathroom. Yuck, right? But it has to be done. Checking things off your 'to do' list should provide a great feeling of accomplishment.

Nothing feels better than a job well-done. The thing about personal goals in and out of the gym is how they belong to us. I don't need or seek anyone’s approval to feel accomplished. Neither should you. What matters most is what you do on a daily basis to achieve your goals and to feel good in the process. 

Great questions to ask yourself: 

• What is your intention of accomplishing a task?
• Are you getting fit for you? 
• Are you seeking acceptance from others?
• Do you feel accomplished for you?

Some of us get caught up competing with others, comparing to others, and wanting to be like others. This behavior causes you to miss out on your own accomplishments. Life is really too short to live someone else's dream and try to walk their walk. Who really knows what goes on behind the closed doors of anyone’s walk. The only walk known for certain is your own, right? 

Wasting your swagger trying to be someone else, or constantly compare would never lead to feeling self-accomplished. Focusing energy on things you have control over and working towards your own goals is what creates a healthy life. There is nothing better than striving for your own feeling of accomplishment. 

Sometimes it can take years to grasp this concept and is often learned through your journey of life. The important thing is finally coming to the point of loving yourself enough to be proud of your accomplishments. Big or small, it all counts. Did you finish the laundry today? Get in that workout? Cook a healthy meal? Stay on track with your fitness program? Celebrate those things.

Feeling accomplished doesn't have to be some news-making off the charts event.  It's the small everyday things done on a daily basis providing that feeling of accomplishment. The beautiful part about this feeling is it coming from within.

We often fail to give ourselves enough credit for all we do making our lives healthier and happier. Why is that? Small steps create big results and done over time, a quality life.

So beauties, if you worked out, cleaned the house, tried a healthy recipe, ate clean for the day, or drank water instead of soda, you should feel accomplished. It will be the things you do consistently that will bring accomplishment and create a healthy lifestyle. 

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Women Who Lift Weights Gain Muscle Definition Not Bulk

For those who believe lifting weights will make you lose feminine curves, I am here to say it's a myth. We simply don't have enough testosterone naturally to produce extreme muscle mass. 

We can create a firm, tone body with the help of weight resistance training. A small part of how we are built is also based on genetics. Every woman is different with the look weight training provides. This is called life and normal. As long as we maintain our lifting program along with healthy eating, we can enjoy a well-sculpted physique for life. 

We may see over-developed women bodybuilders who appear 'manly' but this is often times created using illegal drugs, steroids, and male sex hormones. For us regular gals not on the bodybuilding circuit and just hitting it hard in the gym, this is not our norm. We may create some muscle, but nothing to the degree of lean mass enhanced with steroids. This is a whole other level of muscle development not applicable to active women in the gym. Unfortunately, seeing overly muscled women has caused many gals to fear heavy resistance training. 

Applying a regular weight training program can create noticeably shapely arms, butt, legs, and an overall beautiful fit look. The other benefits include feeling great, boosted confidence, wearing anything you want and it's nice to receive compliments on your healthy lifestyle. 

I have been lifting weights for thirty years, have muscular curves but definitely not bulky. What allows my muscle to show more is maintaining a lower body fat percentage year round. However, I keep that within a healthy range to not screw around with my hormones. 

As a woman in menopause, I understand the importance and health benefits of weight-bearing exercise. I enjoy how my body looks, but more important, focus on my bones remaining dense and strong as my estrogen levels continue to decline. Weight training is prescribed to all women going through this phase to reduce the risk of osteoporosis and/or osteopenia. 

I am genetically lean thanks to my Dad and my body has also responded well to weight training. I actually used resistance training to put on muscle weight and provide more curves. Being naturally thin also comes with challenges. I am a hard gainer so work even harder in the gym for the muscle I have.

Some may think I look bulky, but if you met me in person, you would have a whole different opinion. Can I flex it up in images? Yes and especially after an intense lifting session when the muscles are full and vascular. When I'm dressed in jeans and t-shirts, you might say I look like a woman who takes care of herself. 

The health benefits of weight training go beyond what is visible. Lifting weights helps improve bone and joint function, bone density, and increased muscle, tendon and ligament strength.  The more lean mass we have, the more efficient our bodies become with burning energy stores and maintaining a healthy weight. We become healthier overall, and our confidence is boosted when we feel our healthy best. 

The look obtained from weight training is one that exemplifies a healthy lifestyle. It's not a "she-man" body that seems to be running around in everyone’s mind. The media has successfully distorted the truth in all areas of fitness. The use of photoshop, airbrushing, and claims of weightlifting for females equals turning into a man. Nonsense!

This is far from the truth and laughable. I believe in being our own health and fitness advocates. It's important to research health and fitness subjects including weight training and applying what is best for our bodies to become a healthier person. Our female hormones which do include a small amount of testosterone naturally will allow for some muscle increase and a sculpted look. 

The inward and outward benefits of lifting are not only beautiful but we as women should embrace weight training as a very important part of our health programs. 

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I Love the Workout Perks of Coffee

The only stimulant I use to improve my workouts is coffee. Unregulated supplements come with too many health risks and who knows what's really in the stuff. Coffee contains caffeine, tastes amazing, full of beneficial antioxidants and a natural stimulant to boost my workouts.

Chronic studies have provided positive findings for caffeinated coffee improving athletic performance and other health benefits. It is said to increase our metabolism, reduce induced exercise muscle pain, improve mental focus, increase fat burning, and reduce the risk of disease.

The thing is you don't need that much coffee for effective results. More is not better and one to no more than 2 cups of black coffee is what's recommended according to research. I thoroughly enjoy my large mug every morning and admit to adding a small amount of creamer. I haven't been able to develop a taste for straight up black coffee.

I happen to be one of those people who is caffeine sensitive so drink half-calf and that works for me. Any more would have me bouncing off the walls. Call me a lightweight and I am just fine with that. I only indulge in the morning before a workout otherwise I would have a problem getting to sleep.

I love the natural edge up coffee provides as I prepare to hit the gym. Within 30 minutes, I feel more energetic and ready for an intense workout. It really prepares me mentally and physically. I don't have health issues like hypertension or diagnosed heart problems where coffee would be contraindicated so I do partake in moderation. The other health benefits from antioxidants are an added bonus.

Drinking coffee is one of my secret weapons for maintaining a fit body. Studies show the fat burning effects last up to 3 hours after having caffeine so I create that window for my workout. I would not venture into an unsafe stimulant scenario and don't support unhealthy ways to maintain my body. Coffee, on the other hand, is one of the best natural effective stimulants and my pre-workout drink of choice.

It's very important to check with your doctor before adding coffee to your nutrition and be aware of how your body responds to caffeine.

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Why It's Important Not to Believe Everything You Think About You

Self-bashing, doubts, and negative thoughts can derail your fitness. We tend to be harsh with how we feel about our bodies and self. This kind of negativity can cause you to put off making healthy choices and starting a fitness program. Your mental game is one of the most important parts of achieving success. Remember, your body achieves what the mind believes.

Another huge problem is wasting precious time caring what other people think and comparing yourself to others. Instead of being positive about fitness, we often become intimidated. Possibly even resentful and angry. We give into self-sabotage and what's the use attitudes.

Why are many of you continuing to forget your own goals and striving to live up to someone else's standards and fitness results? Your drive to accomplish the grass is greener on the other side has clouded your thoughts. You are so focused on not measuring up, you are failing to see how fabulous you really are. You can turn your mental game around in your favor.

Each day is an opportunity to be proud of your efforts. Instead of being upset about losing only one pound, be happy to have lost one pound. Did you notice how that got switched around? We have to stop believing everything we think about ourselves. This has become a big problem getting in the way of your health and fitness goals.

What you believe determines your life, health, and happiness. Negative thoughts will take you down while positive feelings uplift and carry you to great places. Getting fit takes acceptance of being a beginner and progressing each day. Did you workout? Eat healthier? Awesome and be happy to have achieved a daily goal.

Fitness is really a simple process we often complicate with negative stuff. Time to toss out the negative committee living in your heads. You are stronger than all that useless noise between your ears.

Working on your mental game will create a healthy, happy life. If it helps, write positive affirmations on post-it notes and stick on your bathroom mirror or computer. It's not only important to read what they say, but also to believe the words. 

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Diets Really Have No Place in a Fitness Lifestyle

Getting fit has nothing to do with going on a diet. In fact, I came up with an acronym for the 'diet' word and how it affects us:

D: Depressing
I: Illogical
E: Extreme
T: Taxing

How many times have you heard someone say they are on a diet? Diet trends are numerous and marketed ad nauseam. Diets may have a place in clinical scenarios but really not something for us regular people who may be sedentary or even active adults wanting to get back in shape.

Nutrition does play the largest role in our health and fitness. This doesn't mean restricting our calories by means of a fad diet is the way to a fitter body. It simply means eating better food for our goals. Actually not eating enough can work against us causing our body to hold onto fat stores.

Diets are also not lifetime sustainable because they can be too restrictive and remove important macronutrients from our daily food intake. We function best eating all macronutrients including lean proteins, healthy fats, and good carbohydrates. Any nutrition plan asking you to eliminate vital nutrients to reach your goals quickly should be a red flag. It may be tempting, but remember if something sounds too good to be true - it is.

Reducing fat and gaining muscle is not about eating less just eating right. Consuming nutrient-dense foods like vegetables, lean meats, whole grains, nuts, and seeds will enable you to reach your goals without feeling deprived. It does mean reviewing your current nutrition plan and changing up the food you eat.

Nutritious foods contain fewer calories allowing us the freedom to eat more and not feel guilty. When we start filling our plates with mostly vegetables and an appropriate portion of lean meat, counting calories can even be removed from the equation. Remember, no one ever got fat eating kale.

A healthy lifestyle is meant to be enjoyed and not to feel like a burden. Contrarily, diets can cause us to feel deprived and frustrated. Who enjoys drinking special shakes all day instead of eating real food? We are meant to cook, eat and enjoy real food. This is also called eating to live and loving every minute of it.

When we stop looking for quick fixes and forget about fad diets is when we can really be on our way to getting fit and healthy.

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