Working Out When You Don’t Want To

 

Working Out When You Don’t Want to

Working Out When You Don’t Want to, is not as hard as you may think.  Let me tell you about my morning and how I made it through my workout when I really wanted to stay in bed.  Before I continue, you should know that this post contains affiliate links, which means that if you click on or purchase one of the product links I’ll receive some compensation that will support my addiction to all things coffee.

alarm clock

Working out when you don’t want to.

My alarm went off this morning and I hit the snooze. “Oh,” I thought to myself, “I really need to get up and make my way to the gym”. “But I’m so tired,” I argued with my self. Well, this is what I do on those mornings I can barely put one foot in front of the other. I fake it till I make it. I’m gonna tell you exactly what I do so that I can inspire you for Working Out When You Don’t Want to.

The night before

Fortunately the night before, I had enough sense to put out a couple of outfits that I like to wear to the gym. I always change my mind in the morning so I have two to choose from. This saves me time from gazing into my closet wondering for 15 minutes what I wanna wear to the gym.

 

Gym gear

Get your gym bag ready the night before.

Even if you do nothing else to prepare yourself for going to the gym doing this one thing, laying out your clothes the night before, is a huge time saver. Just help yourself with that.

Next, hair goes up in a ponytail, fake eyelashes on ( because mine are so skimpy and It saves time doing any makeup. Lastly, a nice peachy lipgloss and that’s all I need to move on to getting my gear.

What’s in the bag?

What’s in my gym bag? My gym bag is small. I have a water bottle, headphones, keys cash and my phone. I shower when I get home because I don’t wanna carry a change of clothes, shoes, and everything that entails. ugh.

The only time I carry extra clothes is if I have to be at an appointment of some kind directly after my work out I just prefer to travel lightly most of the time.

Now, I’m at the YMCA and I still do not feel much more motivated than I did when I got out of bed this morning. What’s a girl to do? Socialize, hmm hmm, procrastinate just a little bit longer. lol.

Coffee, you lure me in every time

Coffee (oh the delicious smell wafting through the air) was brewing in the commons area where folks come and go and meet and greet before and after workouts. I decide that a small cup of coffee may help. A short visit with friends can’t hurt a thing.

 

coffee

My local YMCA has a coffee lounge where folks can socialize. This has helped me through several mornings.

I had a lovely visit not longer than ten minutes, then it was off to the locker room to put headphones in and set Bluetooth on my phone. Upstairs I go to the weight room. I finally made it.

This is a recipe for success

Working out when you don't want to Embracing-Aging.com

Strength training is the fountain of youth.

Now that I’m here I realize that I’m still sluggish, but I head to the lat pulldown bar and I set my weight ten pounds light and tack on 2 more reps. This feels about right, I feel fine.  I move on through my routine lightening the weights only if I was struggling with it.

Pretty soon, the music playing was good and I was feeling better. I felt more motivated and I began to hit it. My stride that is. The brain fog was gone and I’m working out.
By the time I finish my upper body routine, I was doing well. I was feeling good and the dread of doing the rest of my work out was gone!! YASSSSS.

That my friend is the secret of how to go workout even if you don’t want to. It’s ok to give yourself a break. There’s NO law that says you must go balls to the wall every time you go to the gym. It’s not realistic. Nor is it reasonable expectations for yourself.

Stay within your parameters

What you want to do is stay within the parameters of your usual routine.  A little less weight is ok.  If you wanna walk three miles as opposed to running five on the treadmill that’s great.  You are still getting your workout and you have every right to feel that you got something accomplished for the day. Good for you. Yes, you deserve a pat on the back. This is how I manage to stay on a 3/4 days a week schedule. This is what makes it manageable for me.

Drink more water

water with lime

Staying hydrated will help keep up your energy.

Before I go, I will say that what was making me sluggish this morning was mild dehydration.  It will sneak up on you and you will be surprised when you realize,” shoot I’ve only had 16 oz. of water today.”  No freaking wonder I was so tired.  So I upped my water intake because I’m not a fan of the I don’t wanna get out of bed today syndrome.  I like to avoid that as much as possible.

Another tip I have for working out when you don’t want to is to make sure you get good protein whether it’s meat or plant-based or both.  Your muscles need to be nurtured and good nutrition is key.

See Whey Protein Powder now on Amazon

Looking for the fountain of youth?

When I learned that strength training was the secret to feeling younger, that secret motivated me to work out when I didn’t want to.

There certainly are two sides to every coin and this is true for the aging process. Some look the exact same today as they did 20 years ago, you know the type. Think Dick Clark or Will Smith.  They just always look fabulous. Then there are some who looked much older than their true chronological age.

In the beginning, its motivation that helps you work out when you don’t want to. About 6 months later, good habits will be very helpful for getting you to work out when you don’t want to.  Therefore, I would rather focus on the positives. My goal to look maybe five or ten years younger if I can for as long as I can. It makes my day when people who don’t know me refer to me as my granddaughters’ mother. It really makes my day. Who am I kidding?  It makes my whole week.

You Can be 25 pounds Younger a Write-in Guide Book is available to you at a reasonable price.  It’s full of tools that will help you get on track and stay on track.

Included are:

  • Items you may need list
  • Goal setting guides
  • Food, Water, Exercise and Habit Trackers
  • Weight and inches lost tracker
  • Resources to connect you to more valuable & helpful content

Also, there’s help for you to use positive thinking and visualization. Plus tools to help you stay focused are also included. The printable You Can be 25 pounds Younger a Write-in Guidebook is what helps you find your way back to vitality and regaining physical stamina.

Finding the fountain of youth

When you make a commitment to fitness, that commitment will go a long long way to helping you work out when you don’t want to. I found the fountain of youth when I committed to strength training.  You might be asking yourself how this helps with the aging process?   Let me count the ways:

  1. Increased muscle strength makes everyday chores easier. (This one is number one for obvious reasons).
  2. Strong muscles burn fat. If the stove is your body, the burners are your muscles and when they heat up (firm up/get stronger)they are super-efficient at burning fat and sugar for fuel.
  3. When you feel strong, you are more likely to catch yourself before you fall should you trip over shoes left in the middle of the kitchen.  My son leaves his shoes out all the time.
  4. Muscles don’t just look good on men, they can make a woman’s body shapelier and curvier without bulking up. (Unless you want to be muscularly defined then that’s another blog post entirely.)
  5. Strength training improves bone density, preventing them from breaks from falls and will go a long way to prevent osteoporosis.
  6.  The boost in attitude, mood, and self-confidence is the icing on the cake when it comes to strength training.
  7. Last but not least, the sex drive is revved up.  I  must say it’s just delightful to feel sexy.

Finding the Fountain Location

If you decide to go to a gym, visit a few and see what setting appeals to you.  Some have pools, juice bars, and free coffee, personal trainers on staff and more.  You may prefer to begin at home, you absolutely can do just that.  There is so much information available that you can create a beginning routine that would be great for you. Remember fitness is a journey  There are a lot of bodyweight exercises you can do that require no weights at all. Read more here at Livestrong.com

Working out when you don’t want to can make you feel younger

I don’t want to wear you out with studies and statistics about how

resistance training is paramount to anti-aging but you should know that the University of New Mexico completed a comprehensive study over a period of 26 weeks complete with muscle biopsies concluding that yes, Resistance Training can reverse the Aging Process.  Feel free to read about the entire process of this study. I found it quite interesting.

That’s all for today friends.

I hope you enjoyed this discussion. Please share your thoughts and, feel free to leave your comments and share this post with friends.

I’m Karen with Embracing-Aging

Reminding you to Embrace Your Age

 

You Can be 25 Pounds Younger a Write-in Guidebook

You Can be 25 Pounds Younger a Write-in Guidebook

 

You Can be 25 Pounds Younger a Write-in Guidebook

You Can be 25 Pounds Younger a Write-in Guidebook.  This is not your typical diet plan.  This guidebook helps you discover your strengths and weaknesses concerning weight loss and aging gracefully.

This is me, at 380lbs. I was putting on a happy face but I was in trouble. I had to have help in and out of the car, up and downstairs, and I could only take showers because I couldn’t fit in the bathtub.

Before I continue, you should know that this post contains affiliate links, which means that if you click on or purchase one of the product links I’ll receive some compensation that will support my addiction to all things coffee.

The hardest part of being this heavy for me was the fact that I felt like I was much much older than I was. I’m 42 years old in the picture below. But I felt like 92. Everything hurt. my joints, knees, and feet as well as my mental health.

Since the best policy is honesty, I did have weight loss surgery in 2007. However, I had been successful in the past at losing 53 pounds in the year 2000 because it was the beginning of a new era. Needing to make a fresh start, I thought it was now or never. I was doing it and I was so proud of myself. I felt better, and my mobility was better.  Never will I forget the feeling of this accomplishment. Then I hurt my right knee and my walking habit slowed down significantly. Then, I started to gain the weight back, I didn’t take care of the knee as well I should have (too many rollerskating accidents) and I lost my willpower and my momentum.

I don’t have to do this but…

Fast forward to 2016, I was keeping off about 125 lbs after weight loss surgery. But my Daughter was needing some support with her efforts to lose weight. So I followed her to the gym every morning at 5:00. Lord, I thought, I don’t have to do this, but I’ll do anything for my kids. I was going home afterward and taking a nap, lol.

 

Even though I had lost 125lbs I was terribly out of shape.  Seeing the importance of exercise and good nutrition, I increased my intake of lean protein and vegetables, many from our backyard garden.   Because my Daughter was an out of town school teacher with a very long day she started going to the gym in the little town she taught 3rd grade. I had more weight I could lose so I carried on at our local gym and was able to establish some good habits and build strength. I was doing cardio, strength training, and sometimes swimming and water weights.

You Are Your Own Best Resource

You are your own best resource. What the heck does that even mean?  Well, it means that if you don’t take care of yourself, who’s going to take care of the important things that you do?  The kids, the job, the dishes, walk the dog. Whatever it is your doing there are folks or fur babies that count on you to be there for them regularly. I created a guidebook to help those who would like to lose 25 pounds.  You Can be 25 Pounds Younger a Write-in Guidebook. 

It doesn’t mean that you put your head down and put your nose to the grindstone.  I’ll work harder, longer, faster.  Rather there are ways to use positivity to motivate us to take care of ourselves better.  I’d like to use weight loss as an example of how we can take care of ourselves as a resource.   Let me rephrase “THE” resource.  You are the only you.  You have to take care of yourself so you can take care of the things and the people you love.

Here, I’m in my Daughter’s classroom helping her get ready for another school year. To date,  I have now lost a total of about 190lbs.

The printable you Can be 25 pounds Younger a Write-in Guidebook, is full of questions for you to contemplate and tips to help you find your way back on track.  Most people know what they need to do. However, getting started can be half the battle.

Real Progres

Furthermore, being honest with ourselves is sometimes tricky when it comes to being accountable for what we eat and how much we exercise. Real progress comes when we are being really honest with ourselves. Using the tools included in this guidebook will serve you well if you use them every day.

Included are:

  • Items you may need list
  • Goal setting guides
  • Food, Water, Exercise and Habit Trackers
  • Weight and inches lost tracker
  • Resources to connect you to more valuable & helpful content

Also, there’s help for you to use positive thinking and visualization. Plus tools to help you stay focused are also included. The printable You Can be 25 pounds Younger a Write-in Guidebook is what helps you find your way back to vitality and regaining physical stamina.

I reclaimed my physical stamina and vitality but I did it all on my own and it took me years and years to accomplish what I know today. It’s my most heartfelt wish to save you the time and impart to you the tools and information I’ve acquired to help you on your journey.

You Can be 25 Pounds Younger a Write-in Guidebook

This Guidebook helps you discover your strengths and weaknesses concerning aging gracefully.

Maintaining wellness visits to the doctor is recommended with a place to include your notes and ideas for the best results.  An ounce of prevention is worth a pound of cure.

Creating value for you is my ultimate goal. It is my policy to over-deliver in quality and content.

I don’t think you’ll be disappointed, but if you are, I will give you a full refund because that’s how I roll. $19.99 includes everything in the printable You Can be 25 pounds Younger a Write-in Guidebook.

Connect with a friend

Here’s a tip, take this journey with a friend, discuss your progress, and help each other along.

Connecting with a friend can go a long way toward meeting your goals. Make time to take a walk together and possibly make it a regular part of a weekly routine to get together every Tuesday and Thursday to walk and get a coffee. Take a minute to listen to one another to discuss what’s working and share your progress notes.

I’ve learned how important quality of life is, improve your quality of life with the printable You Can be 25 pounds Younger a Write-in Guidebook

I wish you love and good health

That’s all for today friends.  Finally, I hoped this post helped you.  I would be so appreciative if you would take a moment to share this post with your favorite social media outlet.  Please feel free to leave your comments and share your healthy aging tips.

I’m Karen with Embracing Aging,

Reminding you to Embrace Your Age

10 Natural Healthy Aging Secrets

When it comes to these 10 Natural Healthy Aging Secrets, the key will lie in implementing as many of these as you possibly can. Before I continue, you should know that this post contains affiliate links, which means that if you click on or purchase one of the product links I’ll receive some compensation that will support my addiction to all things coffee. So let’s get started on this fabulous list of anti-aging strategies.

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Plant-based diet

10 Natural Anti-Aging Secrets EmbracingAging.us

10 Natural Anti-Aging Secrets

Research backs up the health benefits of a plant-based diet.  Vegetarians are at a far lower risk for coronary heart disease and the risk continues to decline as they age. A plant-based diet provides tons of antioxidants and anti-inflammatory benefits reducing joint pain and preventing diseases related to aging.

Diseases such as type 2 diabetes, hypertension, and inflammation which contributes to the development of cancer.  Lowering bad cholesterol (LDL) is key in controlling the before mentioned diseases. Also worth mentioning is sticking to a plant-based lifestyle can prevent cognitive decline allowing us to be sharp as we age.

Even if we don’t go full-on vegan today the science shows that adding in lots of vegetables is one of the smartest things we can do for our health.

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10 Natural Anti-Aging Secrets EmbracingAging.us

10 Natural Anti-Aging Secrets

Grow your own food

Grow as much of your own food as you can care for and have room for.  This includes growing space and storage space.  When we have our own gardens, we know what’s in our food.  We don’t have to know what pesticides, fertilizers, and sprays were used to grow our food.

A lovely backyard garden gives us the opportunity to have fresh organic produce and the benefit of exercise that comes with garden maintenance.  Being outside in the fresh air and sunshine is not only good for the produce growing in your garden but is essential for your well being as well.  Being outside gives you some exposure to a critical vitamin that you get from the sun which is vitamin D.

There are so many great gardening resources online that finding good gardening tips, tricks, and hacks make gardening a really fun and healthy hobby.

Did you know that when a patient is admitted to the hospital having a heart attack, they are given an injection of 100,000 mcg of D3? This not only helps a patient during the episode but also improves the rate of repair and healing after the episode. (Read more about this research here) You should know that the further away from the equator you are the more likely you are to need to take a vitamin D3 supplement.  Between being outside and taking a supplement your vitamin D3 needs should be covered.

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10 Natural Anti-Aging Secrets EmbracingAging.us

10 Natural Anti-Aging Secrets

Do more and automate less

This can be as simple as taking the stairs instead of the elevator.  Wash your own car, instead of driving through the car wash. Ride a bike and drive a little less often. Have a park nearby? Walk instead of drive.  Whatever you can do to move your body more, the better off you will be.

Americans love their convenient lifestyle. For example, driving to the corner market for milk and eggs, tossing a healthy frozen entree into the microwave for lunch, or hiring the local teenager to mow the yard and finally, drive-through coffee. We are used to having so much at our convenience that it’s just expected.

Sometimes a gym can help when you need an easy way to get exercise. A home gym or a public gym or both are excellent options.

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Staying Employed or Volunteering

Keeping busy and feeling useful is paramount when it comes to anti-aging.  I have heard several accounts where a family friend retired from work. The next thing you know, their mental and physical health rapidly declined because a sense of purpose had been lost.

Isolation after retirement is a problem.  Everyone needs to feel connected and have a sense of belonging.  Along with this same line of thinking is the need to learn and to feel that we are continuing to develop and grow.

Naturally, the first line of defense is to retain physical health and strength to be able to enjoy part-time work or volunteering for a cause that we’re passionate about.  The remedy to physical frailty is strength training not to become a bodybuilder or to look like Schwarzenegger, but to be able to continue to do daily tasks without feeling fatigued and tiredness.  Too tired to work out?  Start slow and build on that.  Before you know it you’ll have some stamina and motivation to keep going forward with a sensible workout plan.

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Maintain an active Social life.

Number 5 is related to number 4.  People who live to be 100 reports have a strong sense of belonging and connectedness.  They report often that this is found in an organized spiritual community, that could be a church or mosque or synagogue.  Whatever way you choose to be connected to the community will be the way that is best for you. Don’t be afraid to try new things, but also don’t go too far out of your comfort zone either.  What we are looking for is a comfortable fit with a community of like-minded friends a community that is relatable to your core values.

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Be sure to get extra vitamin C.

10 Natural Anti-Aging Secrets EmbracingAging.us

10 Natural Anti-Aging Secrets

This is the number one secret to firmer skin and fewer wrinkles. Vitamin C is a fundamental molecule for skins ability to make collagen. Using vitamin C in a topical application as well as in one’s diet is the ultimate defense in skins ability to promote cellular turnover.  Sun damage is repaired more efficiently with extra vitamin C. This is because this vitamin is a powerful antioxidant.  Oxidative stress caused by free radicals and environmental pollution can accelerate the damage to chronically exposed skin like our hands and faces.

Vitamin C is a water-soluble vitamin and we must have a steady stream of it to make a difference in the health of our skin.  A two-fold approach is best; using quality supplements and topical vitamin C serum is the ticket.

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Hydrate but not with just water

You need to keep a steady stream of electrolytes going throughout your system. Let me explain.  I drink a lot of coffee, therefore I am going to the bathroom often.  After a while coffee doesn’t do for me what it did in the beginning and that is because I have depleted my electrolytes.  Calcium, magnesium, potassium and sodium chloride a the common electrolytes.  When these are added to water electricity is created, the kind that gives us our energy.

These charged minerals are really important for the proper functioning of the body. Our muscles need electrolytes to proper contract and that includes our heart muscle.  Blood pressure is better when our electrolytes are in balance.  So go ahead and hydrate, but do be mindful of your body’s need for electrolytes found in enhanced waters and many sports drinks.

Mild dehydration can cause you to eat when you are thirsty and that causes overeating and snacking and grazing. Next, calories sneak up on you. When you think you’re doing alright but in reality, all you need to do to take control is to increase your water game. When I started drinking the minimum required amount of water 64 oz, I literally quenched my hunger and gone was my desire to sometimes feed thirst with food.  I essentially uncrossed my wires.  Instead of reaching for water, sometimes I reached for food, usually something sweet.

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Strength Training for muscle and bone care

Strength training improves bone density.  Which in turn improves balance and as we age we become more vulnerable to injury if we fall.  So with strong bones and muscles and good balance, we are more likely to catch ourselves when we fall.  Prevention really is the best medicine. Strength training decreases your risk for osteoporosis since strong muscles make for strong bones.

Healthy muscles also keep our body shape looking attractive.  When we look good, it’s a wonderful confidence booster.  One last perk from strength training is a healthy sex drive.  A healthy sex drive goes a long way to helping everyone feel youthful.

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Control inflammation

The first thing to do when it comes to fighting inflammation is to look at what you are consuming.  Different people are sensitive to different kinds of food.  A good example is gluten.  You don’t have to have Celiac disease to have a sensitivity to gluten.  Gluten is very inflammatory, but it is also very prevalent in our food.

So when replacing an inflammatory food with an anti-inflammatory food is to make it easy.  Like spaghetti, for instance, trade regular spaghetti for a gluten-free spaghetti.  It’s a great way to start down the path of what to find in the way of anti-inflammatory foods.  The same goes for vegetable oil, an easy swap is an olive oil, a much healthier choice.

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Get a better nights sleep

10 Natural Anti-Aging Secrets EmbracingAging.us

10 Natural Anti-Aging Secrets

If you naturally sleep on your back, then I’ve got good news for you.  Sleeping on your back allows gravity to work for you and not against you.  It prevents wrinkles, neck and back pain and helps prevent sagging breasts.

Keep the temperature of the bedroom comfortably cool.  This allows for sound quality sleep.  Do use a small fan for white noise to block the sound of outside noise.  This works great for me due to the fact that I live in the city and I hear ambulances and motorcycles in the middle of the night.

Consider sleeping naked. It will keep you free from getting bound up in pajamas or nightgowns. Plus you’ll have an extra special bond with your partner that is healthy as can be for both of you.

Get enough sleep. Lack of sleep increases stress, which increases inflammation.  Tiredness leads to accidents and probably too much caffeine consumption.  Sleep is important for healthy radiant skin.  Cellular turn over occurs while we sleep and not just for skin, but for the entire body.  So get your beauty rest.  It’s very good for you.

That’s all for today friends.

Finally, this post may contain affiliate links. This means if you click on and happen to purchase one of the product links, I’ll receive some compensation that will support my addiction to all things coffee.

I hope you enjoyed this discussion. Please share your thoughts and, feel free to leave your comments and share this post with friends.

I’m Karen with Embracing-Aging.com

Reminding you to Embrace Your Age

 

 

 

 

I’ve Found The Fountain of Youth! Follow Me…

Looking for the fountain of youth?

There certainly are two sides to every coin and this is true for the aging process. Some look the exact same today as they did 20 years ago, you know the type. Think Dick Clark or Will Smith (makes me wonder, did they find the fountain of youth?)  They just always look fabulous. Then there are some who looked much older than their true chronological age.

I simply do not have the heart to call anyone out because it is just too sad. Therefore, I would rather focus on the positives. My goal to look maybe five or ten years younger if I can for as long as I can. It makes my day when people who don’t know me refer to me as my granddaughters’ mother. It really makes my day. Who am I kidding?  It makes my whole week.

Finding the fountain of youth

I found the fountain of youth when I committed to strength training.  You might be asking yourself how does this help with the aging process? Let me count the ways:

  1. Increased muscle strength makes everyday chores easier. (This one is number one for obvious reasons).
  2. Strong muscles burn fat. If the stove is your body, the burners are your muscles and when they heat up (firm up/get stronger)they are super efficient at burning fat and sugar for fuel.
  3. When you feel strong, you are more likely to catch yourself before you fall should you trip over shoes left in the middle of the kitchen.  My son leaves his shoes out all the time.
  4. Muscles don’t just look good on men, they can make a woman’s body shapelier and curvier without bulking up. (Unless you want to be muscularly defined then that’s another blog post entirely.)
  5. Strength training improves bone density, preventing them from breaks from falls and will go a long way to prevent osteoporosis.
  6. I believe in my heart that the boost in attitude, mood, and self-confidence is the icing on the cake when it comes to strength training.
  7. Last but not least, sex drive is revved up.  I  must say it’s just delightful to feel sexy.

Finding the Fountain Location

If you decide to go to a gym, visit a few and see what setting appeals to you.  Some have pools, juice bars, and free coffee, personal trainers on staff and a variety of other amenities you can choose from.  You may prefer to begin at home, you absolutely can do just that.  There is so much information available that you can create a beginning routine that would be great for you. Remember fitness is a journey  There are a lot of bodyweight exercises you can do that require no weights at all. Read more here at Livestrong.com

Bring a friend along on the journey to the fountain of youth

 

I don’t want to wear you out with studies and statistics about how

resistance training is paramount to anti-aging but you should know that the University of New Mexico completed a comprehensive study over a period of 26 weeks complete with muscle biopsies concluding that

yes, Resistance Training can reverse the Aging Process.  Feel free to read about the entire process of this study. I found it quite interesting.

I hope you found this post insightful, please feel free to share it with your friends.

You should know that this post may contain affiliate links, which means that if you click on or purchase one of the product links I”ll receive some compensation which will support my addiction to all things coffee.

I’m Karen with Embracing Aging

Reminding you to Embrace Your Age

 

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