More to Come!

It has been such a long time since I have updated or made a new entry on here. This is such a busy time of the year with all of the holidays. We had a wonderful time visiting family for Thanksgiving. I was very proud of myself at the control I had while visiting. We had 2 different dinners to go to. And let me tell you, it wasn’t easy being around all of that yummy food!

I can’t believe it is December already! That means Christmas is almost here! Where did 2014 go? So much has happened this pas year. We have a 4 year old and a 2 year old running around. A husband who is now out of the military after 9 years and a full time college student. As for me, I am working at a gym and trying to grow my clientele in helping others set and reach their fitness and health goals.

I have a lot of ideas that I am brainstorming. I just love this career! Being able to help people is a passion of mine. I want 2015 to be full of educating other about fitness and health. There are so many topics out there that I can’t wait to talk and share. I would love any input on things you would like to know more about. It is because of YOU that I am doing this. All of your support has been amazing. Please feel free to comment what you would like to know more about and I will do my best to help. You all are the best!

Keeping Accountability

Accountability is defined in the Merriam- Webster Dictionary as: an obligation or willingness to accept responsibility or to account for one’s actions. To reach any goal that we set, we all need some form of accountability to achieve it. Each person has a different goal they want to eventually get to. For example, spending less money, less screen time, working out more, eating healthier, and the list goes on. You may believe that in attaining your goal it will look like the left side represented below. However, we all know that in reality, it ends up looking like the picture on the right. Am I correct?

So what is the key to accountability? It is simple, you will need to team up with a person or join a group to hold yourself accountable. By surrounding ourselves with a person or group of people who are striving for the same goal, will set each of person up for success. Why not be in a win/win situation….you help someone and they help you! I have personally found it difficult to be consistent without being held accountable. It has been said that it takes 21 days to create a new habit or eliminate a bad one.

Let’s take a look on this side of the fence, you decide that you want to get up early each morning to get into the gym and workout. You set an alarm and for a while you are getting up every day and heading to gym. You are even proud of yourself for sticking to your goals. Then one day you oversleep and you decide not to go to the gym. This causes you to fall off the wagon and you stop getting up and going to the gym. Eventually you don’t go at all. Having no one to hold you accountable causes you to never reach your fitness goals.

Now on the other side of the fence, you find an accountability person who will meet you at the gym. You set an alarm and now have a person that will be there along with you to workout. And if it happens if you oversleep, you will be getting a phone call from them telling you to get your booty to the gym! So having an accountability partner will be there to push you. And you will be there to push them. What a great feeling it will be to be able to reach your goal and helping someone else do the same.

If you can’t find a person to be there to help you work out in the flesh, get involved in a group that can help you. I have a Facebook group set up one that is linked to my fitness page. If you want to join just click this link, One Body, One Mission- Training with Renee Accountability Group. It is a group that is a safe place with no judgment. You can share your fitness and health goals with everyone. Ask for suggestions or help. Share recipes, workouts, motivation quotes, and success stories. We are there to help each other when we hit that bump in the road or fall off of the wagon and need some encouragement. The key is that we are not there to judge each other. We are all going to have good and bad days. Staying fit and healthy is a lifestyle. It is not always and easy one to stick to.

With all of that said, we can’t forget that you need some form of self-accountability. It all starts with you. You need to take that first step to make the commitment of reaching a specific fitness and/or health goal. A lot of hard work, determination, and dedication is needed to keep on the path you want to be on. You can come up with a great plan and then fall right off. This is when all of those excuses start to slip in to try and justify why you can’t do something. The fact is that you need to remind yourself that you are capable of doing anything! Nine chances out of ten the only person that is standing in the way of you and your goal….is you!

When it comes to setting your goals, make them reasonable. Setting them too high in a short amount of time may not be attainable. Why not treat yourself to something special that you have been wanting when you do reach that goal. Having an incentive may make you want to work harder. Or even get a jar and put one dollar in with every workout you complete. Can you imagine what you can do with all that doe by the end of the year? Hello shopping trip!! I was on Pinterest the other day and found this gem below. Just by putting post its where you see them every day can help you get into a habit of working out each day. Remember it takes 21 days to be consistent with something. This is a great way to keep yourself accountable.

To Workout While Sick or Not?

Brace yourself, officially it’s the start of the flu season and it can come out of nowhere. Wherever you are in your workout routine, you find yourself debating on whether you should continue the workout of just rest.

Let’s face it, there seems to be two outcomes when you’re dealing with the flu. Either you’re able to push through the day or you feel like you are lying on death’s doorstep. From personal experience, I find the key is to listen to your body and to react appropriately to the symptoms you are dealing with. You may be able to workout while dealing with certain flu symptoms. In fact, it may help you feel better if you do decide to workout. However, working out while you are weak could do more damage than good.

If you are dealing with symptoms that may include a runny nose, sore throat; a little coughing and sneezing…..I personally would workout. A workout with a low to moderate intensity would be fine and may help fight off these symptoms of the flu. I would suggest something light; maybe do yoga or Pilates. Working out at home would be your best option if possible. Many helpful programs like PIYO are available on DVD. You can also find a ton of useful videos on YouTube and it’s free! An added benefit of staying at home will keep you from spreading those nasty germs to others members in the gym. However, if you are like some people I know, make sure you wipe down every piece of equipment you use, cover your mouth when coughing or sneezing, and wash your hands regularly if you do decide to workout. For the first 10 minutes gage how you are feeling. Continue your workout if you feel fine after 10 minutes. But if you feel worse than when you started, stop immediately. Go and rest! Listen to your body.

Now on the other hand, if you are suffering with symptoms that include: an intense cough, fever, vomiting and diarrhea; do not workout. Your body is putting up a fight to get you better. Working out while you are weak will keep your body from healing. I promise the world will not end if you miss a workout. Just let the virus run its course. You can always get back on track once you start to feel better.

There are a few things you may want to remember when you are sick. Number one, listen to your body. If you are not careful and ignore what it is telling you, your goals may be thrown way off track. You may just cause your recovery time could be prolonged. Second, hydrate! It is recommended to drink clear fluids. Water is known to help flush the toxins that are attacking your body. Third, be cautious with what you are eating. Stay away from foods high in sugars and fats. You do not want to eat items that will just make you feel worse. A good term to remember is BRAT: bananas, rice, apples, and toast. These things along with clear soups would be good to eat when you are sick. Finally, get plenty of sleep. Resting allows your body the strength to knock out what is attacking it. Try using an air humidifier while you sleep also. I know that using one while anyone in our home is sick, helps with breaking up some of the junk that can get into your chest. If you are still feeling bad or start to get worse after 2 weeks, I highly suggest in going see your doctor. There could be a chance that it’s more than just the regular flu.

I pray that this flu and cold season is kind to you all! No one likes to get sick. Remember, there are a few things that you could do to possibly help protect yourself from getting sick. Make sure to wash your hands regularly, along with using hand – sanitizer. Get your daily dose of vitamins, especially vitamin C. Eat some fruits and veggies high in antioxidants such as: citrus fruit, berries, dark leafy veggie (spinach and kale), carrots, and sweet potatoes. Also make sure you are getting plenty of rest. Most of us do not get enough rest. That eventually catches up with us. A weak immune system is ideal for germs to attack.

My conclusion, if you feel like you can make it through a workout, do it. If you are not feeling up for it, do not go. Rest is best. Simple enough right?

Don’t Let DOMS Get In the Way!!

Do you ever get bored of the same old workout routine? To spice things up, you decide to switch things in your workout or try a new exercise class. Afterwards, you go off to bed, feeling like a beast, to recharge your body for the next day. The next morning your body is aching, and you feel as if you were hit by a bus. Just rolling out of bed and trying to put on a pair of jeans is a hard task to accomplish. Well… say hello to … DOMS!

DOMS or delayed onset muscle soreness occurs 6-8 hours after a workout. The peak intensity of DOMS may happen 24 to 48 hours after physical activity. DOMS will affect everyone differently. It is a common experience when you start a new workout, change your workout routine, or increase the intensity of your current program. These small tears in your muscles that cause DOMS are known as micro-trauma. No wonder you feel sore right? Some may describe the pain as if they may have pulled a muscle. Others may just describe DOMS as muscle cramps or stiffness. Don’t worry all of this is normal!! Currently there is no sure way to prevent or cure DOMS. However, there are various ways to cope with it.

Let me introduce a little “friend” that has been very helpful in the last few months…The foam roller! Below are a few examples if you are not familiar with them. They come in various sizes and textures.

Essentially, these foam rollers are used to massage sore muscles. Inmy next blog I will explain these wonderful inventions in more detail. You can use use these rollers to apply pressure onto sore muscles. You can use them on the calf muscles, quads (tops of your thighs), hamstrings, IT band, and your back. Not only will these babies help with DOMS, but they help with flexibility and range of motion. The combining a foam roller with some light stretching is a great technique to help relieve DOMS. For me John Mellencamp’s song “It hurts so Good” best describes my relationship with foam rollers.

Most people will tell you to rest when you are dealing with DOMS. I rest my muscles that are sore in two different ways. First, while resting, I apply ice and compression, and elevate the sore area (RICE method). The main thing here is ice. Putting ice on the area helps reduce inflammation. Another great way to find rest (in my opinion) is an Epsom salt bath for 12-15 minutes. Adding 2 cups of Epsom salt to a warm bath may help restore the magnesium and sulfate in your body. Personally I recommend soaking in an Epsom salt bath three times a week. You can pick up Epsom salt at any local store. So go relax, and hop into a nice warm bath for a little. Trust me you will sleep and feel much better!

You need to listen to your body when dealing with DOMS. No one knows your body like you do! If the pain is persistent for more than a week, I would suggest seeing a doctor to make sure there is no actual damage done.

Now that you know how I deal with DOMS; here are some tips in which I use to try to prevent DOMS after a new workout or change in your routine are some easy tips to follow. Number one, make sure you warm-up before you start!! Here is a way I think of our muscles. I get the image my muscles being a giant rubber band. If you stretch a rubber fast and strong, it will break. On the other hand, if you are stretch it slow and steady, it is pliable. A good warm-up can range from 5-15 minutes. I personally, try to perform some stretches that are close to the movements with the muscles that I will be using in my workout for the day. By preforming a good warm-up, it starts to increase your muscle and body temperature. Again think of the reference which your muscles are like a rubber band. Increasing temperature improves your muscle elasticity. Warming up this decrease the chances of strains and pulls on muscles. We want to try and prevent major injury.

When you are finished with your workout, a cool down is just as important as the warm-up you did before you started. Some people think that they are ok and do not need a cool down after a workout. Since your muscles are already warm from the exercising, take the opportunity here to improve your flexibility and range of motion. Focus on the muscles that you used the most in your workout. Once again, please, listen to your body. Stretching is about a balance. You do not want to stretch to the point of pain, but you do not want to stretch where you do not feel a lengthening in your muscles. You just need a nice gentle pull. Every person is different. Some can touch reach their hands around their feet with their legs straight out in front of them. No reason to be discouraged if you cannot do that. Flexibility will not get better overnight, it is a process. One other key note while warming up or cooling down, remember to BREATHE!!! A deep easy breath in and a nice even slow breath out. Never hold your breath while doing any form of exercise.

Recently, I just read an article about a way to help your body adjust when starting a new program or training to help offset the chances of DOMS. It is called the 10 Percent Rule. What is this? Basically, you increase things such as: distance, intensity, and weight no more than 10 percent per week. Doing this, you are slowly making adjustments that have an effect on your body. Instead of making a drastic change all at once that will cause major DOMS or even serious injury. We want to try to avoid injuries at all cost! Again, listening to your body in my opinion is very important!!!

Finally, we come to a big question concerning DOMS: should I stop working out when I experience DOMS? Let me start by saying that everyone has different intensity of DOMS. And keep in mind that the cause of this type of soreness is damage to your muscle fibers. For me personally, if I experience DOMS so intense that every movement I make I am in pain….I take a rest day. Let your body heal. Pushing yourself too much may actually cause serious and longer lasting injuries. Which then will make it harder to get back into a workout routine. However, if I just feel a little pain and stiffness while doing daily activities, I work out. When I decide to work though my DOMS I make some adjustments to the intensity level, time, distance, and weight involved in workout of the day. Again, I cannot stress it enough, dealing with this type of soreness you really need to listen to your body. If you work through DOMS and in the middle of working out something does not feel right, stop and stretch. Do not push yourself to where you break.

I know that most people consider DOMS to be mostly a bad thing to deal with. Let’s face it, no one likes to be in pain. I try thinking of it on a positive note. This soreness after a new workout is an indicator that you are getting stronger. Your body is adapting to the changes that you are striving to achieve. So do not let DOMS get in the way!! 

Let’s Do This!!

Where to start!? I have tried to start a blog a few times, but nothing ever stuck. It was like it was not what I was to be writing about. I would design a page and get to where I was going to post my first entry. However, that was as far as it would go. But this time feels totally different. A brand new chapter in my life has begun and I am very excited!

I found my love for fitness after having our two beautiful children, Liam and Emma. Being blessed by having our children and my loving husband in my life, I decided it was my responsibility to start taking better care of myself. I did not workout on a regular basis. My eating habits were not horrible, but they were not the best either. I decided to start to working out just by running. I could never run a full mile without stopping. This made me push myself harder. My first goal I set was to reach what most runners call, the runner’s high. My first time experiencing that high was amazing. It is like you are completely free and could run for a long time! Once I hit that goal I wanted to set another. That goal was to lose the rest of the baby weight I gained. Let’s admit it ladies, losing that weight is a hard thing to do (but you all can do it!!). I found a few workout programs to do in the comfort of my home. They helped me get into shape and it was convenient for a stay-at-home mom. Finding a gym that had childcare without spending a ton of money was hard. I did not let that stop me!!

While we lived in California, I attended a few Stroller Stride classes. I LOVED it! Working out with fellow moms and their children was very motivating. It was right then that I felt that I needed to take the next step in my fitness journey. I prayed and was told to enroll in a school to be a trainer. I wanted to be hands on with being able to help others with their health and fitness goals. The thought of designing a personal workout program to help an individual reach their goal gets me so excited. I studied very hard and took my exam. I was so nervous! When I submitted my exam I literally held my breath waiting for the results. When the results came back as passing a huge weight was lifted. I thanked God for getting me this far and asked where I was to go next.

Now here I am! I know deep in my heart this is where my calling is. I have been blessed to have this passion for fitness, that I need to make a difference in other people’s lives. I feel that it is very important for a person to take care of their body. There are a few out there that are on the right track. Others who are trying to find their way. We are told in the Bible to treat our bodies as a temple. “Do you know that your bodies are temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought with a price, Therefore honor God with your bodies” 1 Corinthians 6: 19-20, NLT.  He gave us this one body and taking care of it glorifies Him.

So let’s do this!!! I will be right by your side! I plan on talking about a bunch of things that are connected to being healthy and fit. Topics from different exercises you can do for different parts of your body, healthy food recipes, fitness apps, workout clothing, workout equipment, and the list goes on.

Be sure to like my fitness page on Facebook and my account on Instagram!!