Weekly Update: Beta Week 4

 

 

 

If you have been following my progress and my journey you know I have been working out with Shaun T every morning bright an early. Focus T-25 has been my program of choice. It has been challenging. It has pushed me to my limits and really allowed me to see myself push harder. And teach me that I can do more than I actually think I can.

 

 

People may call me crazy but I just say I am determined. With my work schedule to get my workout, in enough time to get ready for work, etc I get up anywhere between 4-4:30. And I can't lie sometimes it really is hard to get up that early, but it is the only way I will not make excuses. If I don't then when I get home I know it will be harder for me to do it. It is hard to work all day and then come home to working out and getting prepped for the next day. I will not compromise on a workout. That is "my" time. It is my stress reliever, it is a time for me to clear my head and get my mind set straight before starting my day. I love everything about how I feel when I am done.

Week 4 Beta Schedule:
Monday-Rip't Circuit
Tuesday-Dynamic Core
Wednesday-Core Cardio
Thursday-Dynamic Core
Friday-Speed 2.0 & Upper Focus

I did Speed 2.0 Friday and decided to do Upper Focus Saturday morning. I love lifting weights and upper focus is a favorite of mine. I started to lift heavier and push myself one step further Saturday. And let me tell you, my shoulder/chest area...SUPER SORE, which I know it is working, but woah baby my arms are sore. The one thing I will say I noticed a difference is from stretching. This week I skipped the stretching and my muscles were really sore compared to when I actually stopped a gave myself a three minute stretch. Stretching is really important when you are going to workout so intense like that.

 

I'm struggling with eating. I just can not pin point it. I always ALWAYS have my Shakeology for breakfast & lunch is on key as well. When I get home dinner is good too, but then its the after dinner hours that get me. I am not sure why. I know it is wrong and I shouldn't have it, but sometimes it doesn't stop me. It is almost like you have it looking at you right in your face telling you to eat it. Or is it possible to lock your kitchen cabinets right after dinner, because I am highly starting to consider it. Truthfully, I don't feel stressed or like I have a million things going through my head. And I know I'm not, so I am not sure I know what the word is to describe how I am feeling. My work situation has not been the greatest right now, so maybe that is a factor. I am not sure if I am feeling upset, disappointed, angry, hurt, it really is hard to go into work everyday and pretend like things are okay. I mean you spend practically your whole day there, you want some interaction right?! I think right now I am feeling confused, because I want to be accepted, but then again I am being myself and why should I have to change myself. So in the end I am confused.. but everyday I go into work with an open mind and tell myself positive thoughts. Some situations you can just not change.

 

Challenge yourself. Push yourself to your limits. You are your greatest competition. You never know what you are capable until you try!

 

Are you looking for help on your own personal health and fitness journey? I would love to help and personally mentor you. Please feel free to E-mail me for any help or questions.



Stress Less Session 3: Stress and Your Body

How did week 2 go for you? Are you learning some of these techniques are helping you cope with stress? Some work more than others?

Let's think about how each technique helped you :

-Deep breathing in Stressful Situations: We often get caught up in the moment and tend to not breathe with our lungs. One session of this for me really gets me to start breathing like this on a normal basis. My mind fills clearer and relaxed.

-Good Humor Box: Who doesn't have a good story to tell. Something you instantly think of and you just get that smile on your face. Think of a couple funny stories or events that happened throughout your life. Keep telling yourself them over and over. And when something gets stressful bring out those memories a good laugh always helps.

-Chanting: Like I said before, I am always saying positive things to myself over and over. When I have a negative thought I always turn it around to a positive so I make my mind think like that. The only thing I find odd or just does not work for me is putting it to music. I did not find this technique useful to me compared to others.

-Change your mind of perception: Your perception will always be different than someone elses. But if you are seeing a situation as stressful try to change your outlook and how you view it.

Your mission this week:

• to understand the long-term effects of stress on your body and how they can affect the quality of your life
• to identify body signals that tell you when you brain is reacting to stress
• to learn several ways to calm your mind and relax your body

Effects of Stress on your Body & significance: (these are just some)

1. heart beats more rapidly- if healthy and no heart problems the heart rate will go back to normal. if you have heart disease you may experience chest pain.

2. blood pressure increases- high blood pressure can cause blood vessels to weaken. as a result, your risk of having a stroke may increase. Damage to your kidneys may occur.

3. blood vessels in your heart accumulate cholesterol more rapidly- blocked blood vessel increases your chances of having a heart attack. When you exert yourself you may experience chest pain.

4. blood platelets may clump together instead of floating freely: if a clump of blood platelets comes to a blood vessel in the heart narrowed by cholesterol, the platelets may clog the vessel, resulting in a heart attack.

5. body's ability to resist contagious diseases decreases- you may be more likely to develop a cold, the flu, or strep.

6. autoimmune disease, may get worse- likely to increase. Rheumatoid arthritis, psoriasis, MS, ulcerative colitis, & Crohn's disease.

7. wound healing slows down- cuts or surgical incisions may need more time.

As we age it is obvious that we slow down as individuals, but did you know stress can also detract from your enjoyment of life & shorten your lifespan? If you can slowly try each day to eliminate your stress you are better off. Stress can really put a strain on life and harm you in the end. Pay attention to your signals of stress. They will be more apparent than you think. You will notice you will start to get antsy, fits clenched (along with teeth), angry, hot headed, etc. But there are Stress Coping Techniques in which can help you.

-Body Awareness--Tension

-Body Awareness--Relaxation

-Progressive Muscle Relaxation

 

 

So, what is Body Awareness-Tension become aware of your body signals. Think of the messages your body sends you through out the day, you may choose not to pay attention to some, but there are others you need to pay attention too. Your body is alerting you of your body's needs.  There is a little exercise that you can do. Sit in a comfortable position and take two deep breaths in, think of something that causes you stress. When you think of that stressful situation how does that make your whole body feel? Do you feel different than before when you were relaxed? Being aware of how situations make you feel is very important.

 

Body Awareness-Relaxation this technique helps you realize how your body feels when you are at ease. You want to tense up each part of your body, scrunch up your face, clench your fists & toes. Now, take a deep breathe in and relax every inch of your body. Everything you tensed up before is now relaxed and you have a clear mind. Give yourself enough room because you want to stretch out each body part to the fullest.

 

Progressive Muscle Relaxation stress coping method that targets the muscles that serves as stress indicators. Once you target these muscles you can help them attain a state of relaxation. You tense up each part of your body only to relax them once finished. It is teaching you to feel the difference of being tense vs. relaxed.

 

For these stress techniques there is muscle that all goes with it. Once I find the link I will post in my next blog for you to listen to the music to go along with it. 

 

A little final note before we go. Go for a walk and walk whenever you can. This can also help make you feel happier and calmer.