Thursday, January 18, 2018

10 Minutes


So 2018 is your year! You've decided to lose weight and get moving!  



You've bought plenty of greens and chicken breasts.
You even dusted off your old treadmill.
You're ready! 


One to two weeks in...and then...your motivation starts to wane. 


It's hard.  

You're busy. 
It's one more thing. 
You think,"I didn't have time for this before, why did I think I could do it now? Can't get blood from a stone."
Eventually you throw in the towel. "That's it! I'm done."


STOP!

Right now. Go back to the beginning of this post. 

2018 is your year! You can do it! You can.

I want to talk to you about the value of 10 minutes. On those days when you are super busy, running around and can't fit in that hour trip to the gym, I want you to make the most of ten minutes you may have...  at lunch time, while you're waiting to pick the kids up from one of their activities or in between meetings.  Find, carve out even, 10 minutes in your day and make it count.

How?

Always make sure you have sneakers close by. I bring mine with me in my work bag every day, and I keep my gym bag packed and in the car at all times..

After lunch, put on your sneakers and take a walk during the few minutes you have left before you have to go back to work. Walk as fast if you can. Go up and down the stairs.  

Can't leave the office? Walk around the office. Do high knees for 10 seconds after each lap around. 

Don't worry about what people think. It's your duty free lunch break, make the most of it.

In between meetings, or while you're waiting for the kids, do a series of two minute circuits. Try body weight squats, high knees, jumping jacks, and side squats.  

Invest in some light dumbbells and do shoulder presses, bicep curls, tricep kickbacks and bent over rows.  For core training, add some planks, sit ups, bicycle crunches and Russian twists into the mix.  
Design your own routine, set a time for ten minutes and do it.

When I am snowed in or am traveling, I put together circuits like the ones in this video.  I repeat the circuit for 10 minutes.  Check it out and let me know what you think:


The trick is consistency and intensity. If you want to see results, you want your heart rate to get up there.  Building in some resistance training means your muscles work harder and you will see better results.

Now, I'm not suggesting that 10 minutes a day is all it takes to get in shape. You should aim for 30-45 minutes a day to start, with an hour being your ultimate goal. But if you aren't usually active or your life is really busy, making the most of ten minutes makes a huge difference over not exercising at all.

Promise yourself that on the days you don't get to the gym, you're at least going to climb the stairs for ten minutes and stick to it. You should see my dogs when I do that. They just don't understand, "What is Momma doing?"

You might not believe me.  Just do a google search, "10 minute workout" an see what comes up. Don't buy anything though! You can check out some of the workouts posted for suggestions, but there is no need to invest in a book or video series telling you how to make the most of 10 minutes.  Remember, you're short on time. Which is exactly why the 10-minute workout may be beneficial for you.

A couple cautions.... don't settle for the 10 minutes. This is a good way to make sure you are moving your body every day. It's a strategy to stay true to your goals, but is not substitute for regular strength training and cardio exercise. 


Make sure you have deodorant with you at work. If you start climbing the stairs at work during lunch, you don't want to stink up the office all afternoon. Keep it fresh in there so your colleagues want to join you, not stay away. 


And finally, don't be afraid to do more than one ten minute workout a day. Steal 15 minutes in the morning  to stretch, 10 minutes at lunch and another 10-15 minutes later in the day.

Try it!



Tune for your play list:  This song makes you move.

Hey Mama by David Guetta ft Nicki Minaj, Bebe Rexha & Afrojack


Questions for you:  (Answer in the comment section below.)
Would you classify yourself as glued to your desk or more of a couch potato?  Or do you make a point to get up and move?  


Follow me...


Instagram:  @tracoleman99

Saturday, January 13, 2018

Why have a trainer?

When you're stuck or feel like you need an extra push, sometimes it helps to have a personal trainer.   Here I will share the successes and failures in working with a personal trainer.  It's worth the investment, I promise.

Having a personal trainer is a huge part of my story.  It is the key factor that helped me to change the way I think about nutrition, exercise and sticking with it.  I have worked with four different trainers.  The first trainer and I were not a good match.  However, I can't say enough about the others.  You can read about Mike and Dmitriy here:  Mike Made Me Do It and Dmitriy Made It Happen.  I'm working with Pat now.  I'll tell you a little about him and why I decided to go back to training with someone again in this post.

So, why have a trainer?  

It's different for each person.  For me, originally it was to lose weight.  For others, to build strength, to get in shape, to help recover from an injury after physical therapy is complete, to train for an event or something else.  

When I first decided to work with trainer, I had been obese for so long and tried everything under the sun with no success.  A couple of my friends had personal trainers and were finding success with that, so I decided to follow suit.  The person I was originally matched with was not a good fit for me.  She was super nice and listened to me and all my woes, but I didn't need that.  (I broke my thumb while I was training with her, had a bad knee, started going to grad school for my CAGS, and was miserable at my job.)  I needed someone to be like, "Yeah, so what.  Do you want this or not?  Enough with your excuses."  I realized that when I started training with Mike, so I made the decision to NOT share with him my woes and stopped all the excuses.  



I started training with Pat last month because I was stuck.  After my back injury last year, I could not overcome the fear hurting myself again.  I was not pushing myself.  My brain said, "Ok, that's enough," and I listened.  With the head aches I've had, I was all over the place with my training. I had no real direction and was not seeing any progress on my own.  I felt like what I was doing wasn't enough, but I didn't know what to do because I didn't want to hurt my back.  I was referred to Pat by someone I know from the gym and couldn't be happier.

What's the investment?

Different trainers / gyms charge different rates, depending on the type of training you want, as well as the amount of time you train (e.g.:  30 minutes or 60 minutes) and the frequency you train with someone (e.g. once, twice or three times per week).  Most providers don't tell you the bottom line up front.  They want to meet with you, discuss your goals and let you know which type of program they think is best for you based on your needs.  It depends on your own motivation and what you can afford. The rates vary from gym to gym.  If you hire someone privately, their rates will vary as well.  

Typically, you are looking at anywhere from $40 to $100 (on the high end) per session, depending on the gym and your level of need.  You should know, when training with someone who works for a gym, you are paying the gym, not the trainer.  If you think you are paying $45 for a session with your trainer, that trainer is probably only getting $12 - $20 for that session.  The gym keeps the rest.  The sad fact is, trainers are not paid well by their gyms and if you don't show up for your session, they don't get paid.

So the investment is two fold.  You are investing your money and your time to train with an expert.  They are investing in you as well, they take pride from your success.  Don't forget, this is their livelihood, so be respectful of that. Make sure to show up for every session.  If there is a conflict, then let him/her know well in advance so you can reschedule your session.  You shouldn't cancel unless there is a dire emergency.  

A personal trainer is different from having a fitness coach

Fitness coaches typically work independently and provide online or over the phone fitness coaching. They may provide you with nutritional information, with a detailed diet plan and workout plan you follow on your own.  They often have groups on Facebook for you to share successes/ failures/ and support with their other clients.  Typically they schedule email or telephone check ins with you to see how you are doing and what you may need.  

Many competitive body builders work with coaches or may be coaches themselves.  Their rates vary, depending on how often they check in with you and what type of support you may need.  I have seen rates go from $100 per month to $1200 for six months.  I don't like this kind of "training" because I like the one on one interaction with a trainer.  I want to work with my trainer in person, have a face to face conversation with him.  But this kind of training/coaching works for many people.

So, you're thinking about working with a trainer, now what?

You should ALWAYS start with a meeting to talk about your goals. WHY do you want a trainer?  What are you hoping to get out of personal training?  What are your unique goals?  

When I started training with Dmitriy, I had very specific goals:
  • Do push ups without assistance
  • Lose weight
  • Do the Ride to Remember (a 100 mile bike ride)

When I started training with Pat, my goals are simple:
  • Regain/ Improve strength
  • Improve my endurance
It is important to know what your goals are so you can be successful in your training.

How do you know if your trainer is right for you?

This is probably the hardest thing to figure out and is definitely where things went wrong with my first trainer.  So be smart about this.  

If you can, check out their online presence before your first meeting.  
Follow them on Instagram, which is a very popular place for body builders and fitness experts to promote their work.  Do they promote a healthy lifestyle?  What are they about?  

At your first meeting with your trainer, this is your opportunity to check him/her out.  
Ask LOTs of questions.
  • What is their experience?
  • How long have they been doing this?  
  • Tell him/her your needs, your story.  
  • Ask them if they can help you and how.  
  • Do they like their job?  If there is any indication that they don't like their job, if it's too stressful or they don't like management, find a different trainer.  This is NOT someone you want to train with.
  • If you can't tell, find out if they workout themselves.  If they don't, find a different trainer.
  • Will they provide you with support about nutrition?
  • Will they provide you with personalized workout plans?
  • How do you stay in contact with them? Do they want you to check in with them?  How often?
  • How long is the commitment?  Is there a contract?  For how long?

Ask yourself a few questions...  
Do you like this person?  Can you talk to him/her?  Do they seem to have a good sense of humor?  Can they help you with your unique needs?  Are they serious about their work?  

Don't forget to ask 
What is their availability?  Does it match yours?  
MAKE SURE you get their cell phone number and they get yours!  

Benefits of having a trainer 

Besides the most obvious reason to have a trainer (working with an expert to help you obtain your goals), there are a lot of benefits.

A trainer pushes you past what you believe you can do on your own.

I hurt my back last February and have recovered from that injury, but was holding myself back.  When I started training with Pat, he basically made me start all over.  My favorite exercise is deadlifts.  A year ago, my personal record was 210 lbs.  A month ago I was able to do a single rep maximum of 175 lbs.  I was excited because I was approaching my PR.  But Pat said, "No.  Don't do that, do this instead."  He has me lifting lighter weights with 10 repetitions for each set.  Sounds easy, right?  Well the first time I did it, I thought I would die.  This week, I worked my way up to do four sets of 10 reps at 145 lbs.  On Thursday when I trained with him, he's like, "Ok, so you did 145 lbs. on Monday, let's do 155 lbs. today."  And I was like , "What?"  Then he brought the weight down to 135 lbs. and had me do 15 repetitions.  15 reps.  I thought I was going to die.  I didn't, but I thought it was the end.  That's what a trainer does.  They push you.

You have a cheerleader

Seriously, your trainer should be your biggest cheerleader.  

Pat posts his clients achievements on his live Instagram story all the time.  I am so impressed with that.  It's one of the reasons I knew I could work with him.  It's not about posting about you in social media, it's about saying, "Look at that!"  Look what you can do.  When I did 15 reps of deadlifts at 135 lbs. with him the other day, he was like, "Wow!  That's really impressive."  Of course, I wanted to die and was cursing at him for making me do it, but that pat on the back carried a long way for me.

When I did the Rugged Maniac for the first time in 2014, I texted Mike and thanked him for his support.  He was like, "That's incredible Tracey!  Way to go!"  He asked me to post a picture and tag him in it too.  I had no idea what Instagram was at the time, but I did do that on Facebook.

You have someone to answer your questions

As I am working out during the week, I always have questions I want to ask Pat.  While I started training with him because I wanted to regain the strength I lost after my back injury, I've found my back isn't really the issue.  My shoulder is.  So I always have questions for him.  While he doesn't necessarily have all the answers, he is super about helping me figure things out.  "Try this," he'll say.  or  "You're doubling up on these exercises and that may be what's aggravating it."  He is my personal expert and I trust him.  So I ask him lots of questions.  (I so hope he's not overly annoyed with me for asking so many.)

Working with a trainer is personal.

It is very personal and can break your heart.  

Mike was incredible.  Training with him made me take my workouts seriously.  At one of our sessions, I remember him telling me, "You did a great job today, Tracey.  I'm proud of you."  That single statement has stayed with me.  After that, it became so important to me to make gains so I could do better next time.  He motivated me.  I cared about him, so when he died, I was devastated.  

Dmitriy and I were very close.  I considered him my friend.  While at times he listened to my complaining, he didn't put up with any of it.  I trusted him and learned how to move past my obstacles.  He helped me accomplish every one of my goals and pushed me past them to achieve things I didn't even realize were possible.  I miss him.

Having a trainer means you have a personal relationship with this person.  You make it what you want it to be.  

What to look out for 

They are not psychologists.  Remember, your trainer's background is in fitness. While you definitely have a personal relationship with them, try not to dump all your personal problems on them.  Keep your relationship about fitness.  Don't mistake them for your personal therapist or you won't see the gains you want to make.  This happened with me and my first trainer.  I had every reason for not being successful.  She listened to me and this is how we seemed to spend our sessions.  Don't do that.  If you have personal problems, seek professional help from a licensed therapist.  Your time with your trainer should be focused on your physical training.

Your trainer should like his/her job.  Don't waste your sessions with your trainer listening to them gripe about management, how little they are being paid, or about how their other clients missed sessions.  This is a major danger sign.  I get it, you become friends with your trainer and want to support them as much as they support you.  But if they don't like their job, they should seek other employment.  Redirect them if you can, keep the focus on you and your training sessions.

Are they on time for your sessions?  If you are on time, so should your trainer.  If you are paying $50 for a 1/2 hour session, that works out to $1.67 per minute.  If you are waiting five minutes for your trainer, that's $8 you are paying to stand and wait.  Your trainer should be mindful of the time, ending sessions with other clients on time so you can make the most of your session.

Keep track of your sessions.  Know how many sessions you have paid for each month.  Keep track of them and make sure you use them.  If you miss a session because you have to reschedule, due to inclement weather or because of an unexpected cancellation, keep track of that.  When I started training with Dmitriy, I had over 10 unused sessions I had never used because of sessions missed when Mike died and a collection of unused cancellations with my first trainer.  (She was in the National Guard and was gone a lot.)  You paid for them, use them. 

Is it worth it? 

YES!  Having a trainer literally changed my life.  If you can work it into your budget, do it. 

Meanwhile, if you are or are not in the area, check out out Pat's website:  PatriotBody.com.

Pat does one on one training in the Connecticut / Western Massachusetts area, as well as online coaching.  He has over 10 years of experience in the field.  He is unbelievably knowledgeable about fitness and nutrition.  He offers very reasonable rates for the different programs.  I really like Pat and can't say enough about him.

New entry coming soon:  

10 Minutes.  For those who want to make a change, but are still stuck in first gear.  Making a 10 minute workout count.  This has been ready to post, but I'm having trouble uploading my video to YouTube.  Watch for it soon!

Tune for your play list:  This song has a mellow beat, which is for strength training sessions.  

Starboy by The Weeknd ft. Daft Punk


Questions for you:  (Answer in the comment section below.)
Do you work out with someone?  (A friend?  A partner?  A trainer?)  Do they push you or do you push them?    

Follow me...


Instagram:  @tracoleman99

Monday, January 1, 2018

It's easy, right?

Happy New Year!

January 1 is probably one of my favorite days!  I love New Year's.  I do.  It's an opportunity for everyone to start fresh.  Set a goal, make a change and make the best of the 364 remaining days to reach those goals.  I think New Year's Resolutions are awesome and I am a living testimony that they can and do work.  If you stick with it, no matter what.  No. Matter. What.  Never Give Up!  It's that easy!!

I weighed 232 lbs. on January 1, 2014.  Four years ago today. I felt awful.  I was fat, didn’t like the way I looked in the mirror, hated having my picture taken, was depressed and had no energy.  I was in pain all the time.
Christmas, 2013 I felt awful. 
I used to tell everyone, “I’m a lifetime member of Weight Watchers.  I know how to lose weight, I just have to do it.”  So I tried to do it my own way.  I cut back on food, ate lots of Weight Watchers vegetable soup.  Starved myself, went to the gym and did what I thought I should do.  And failed.  But the truth is, I did not fail.  That year, I learned to not give up.


While I did not lose 10 lbs, a month or even 2 lbs., per week, I did see an overall weight loss that year of about 25 lbs.
That's me on the far left...This was taken Thanksgiving, 2014.  I had lost about 25 lbs. here.
 But it wasn’t enough.  I still was in pain and still needed to lose a considerable amount of weight.
Arthritis in my left knee, used to plague me. I still have it, but it doesn't trouble me much at all anymore.
With the guidance of a personal trainer, I finally decided to stop doing things my own way and listen to what he recommended. When I told him I couldn’t do it that way, he said, “Then I can’t help you.”  That was my reality check.  

So, how did I do it?  How do I keep the weight off?  I use MyFitnessPal to keep track of my calories and macros.  Macros is short for macronutrients.  These are the key components of the food you eat:  fat, carbohydrates and protein.  I heard the saying, “Calories in / calories out.” (Meaning you have to burn more calories than you eat.)  I believed the best way was to cut back, but was wasn’t eating enough.  I actually had to eat an additional 400 calories every day over what I had been eating previously.  Your body needs calories to burn calories. It's easy!  Seriously, it is.  Believe it!


The second thing I started to do is watch my macros.  I adjusted the amount of carbohydrates and fat I consumed and increased my daily protein.  While I was working out, I wasn’t eating enough protein, which my body needed for lean muscle.  I had heard people talk about low carb diets, but I knew that was not for me.  By limiting my daily carbohydrates, I learned to be smart about them.   Finally, contrary to everything I knew from years of being on Weight Watchers, I threw out every low fat or sugar free item in my cupboard.  Fat is not bad for you.  Your brain needs fat to function properly.  While everything I thought about counting points told me low fat and fat free was best, I learned that 1 tbsp. of peanut butter in my morning protein shake or a handful of almonds kept hunger at bay.

Because it’s learning curve, counting calories and macros can seem overwhelming at first.  Take it slow and focus on calories.  If your goal is 1700 calories / day, make sure you eat at least that many calories.  Then try to eat your protein goal for the day.  Plan your meals to include at least 20-25 grams of protein.  Eat protein rich snacks to fill in the gap.  By focusing on calories and protein to start, you can gradually work on other food groups as well without overwhelming yourself.
\
So whether you eat or drink, or whatever you do, do it all for the glory of God.
I Corinthians 10:31

This strategy works and it's easy, especially once you get the hang of it.  I haven’t gained the weight back because I stick with the program.  I hurt my back last February, which severely limited my activity.  While I did lose muscle mass during the recovery time, I did not gain any weight.  (Does the holiday weight I gained from Thanksgiving - New Year's count?)
Please contact me if you have questions on how to track calories or use MyFitnessPal.  It really is easy.  My favorite thing is that I can eat whatever I want, as long as I'm not eating crazy all the time.  It's about balance.

New entries coming soon:  

10 Minutes.  For those who want to make a change, but are still stuck in first gear.  Making a 10 minute workout count.

Why have a trainer?  When you're stuck or feel like you need an extra push, sometimes it helps to have a personal trainer.   Here I will share the successes and failures in working with a personal trainer.  It's worth the investment, I promise.

Tune for your play list:  This song has a great mellow beat, great for lifting or transitions during cardio or running.

"Closer" by The Chainsmokers ft. Halsey

Questions for you:  (Answer in the comment section below.)
Do you believe in resolutions?  Do you have any resolutions for the New Year?  

Follow me...
Instagram:  @tracoleman99

Thursday, December 28, 2017

The Long Road

Tracey's Getting Fit, my disappearing fitness blog.  This past year has been quite a journey for me.  Looking back, the overarching theme has been pain.  Physical pain.  Last February I injured my back, which set me back tremendously.  When school started in August, I started getting headaches that did not relent.  Headaches are a different kind of pain.  Since I worked through them all day, I came home exhausted.  And my poor blog sat neglected.

I shared with you about my struggle here, "Dark."  Followed by months of silence.  I still struggle with the head aches, but nothing like they were.  They no longer define me.

Today I'm excited to write again.  This past year has been a long, long road.  Here we are at the end of 2017.

Are you as excited about the New Year as I am?  I can't even begin to tell you how optimistic I am about the coming year.  When I started this journey four years ago, I had measurable goals which really inspired me to keep going. 

While weight loss is no longer my goal, I want to regain the strength I've lost and increase my energy.  I've already taken measures to start this and am already noticing small improvements.

That's what it's all about.  Small improvements.  Let me ask you, what do you want to accomplish for 2018?  What's your plan to achieve your goal?  How can you measure it? 

Baby steps get you to your goal.  Measurable improvements, however small, keep your motivation up making it easy to stick to your plan.  It's a great way to energize yourself.  Baby steps get you there.  Yes, it's a long road and you will have setbacks along the way.  Stick with it, though, because it's worth the journey.

Humble yourselves, therefore, under God's mighty hand, that he may lift you up in due time.  cast all your anxiety on him because he cares for you.
1 Peter 5:6-7

Soon I will share more with you about my new training plan, what I'm doing, and all that good stuff.  Right now I'm learning from ground zero and having to rebuild my confidence all over again.  It's humbling, but good.
Here I am in action.... If you follow me on Facebook or Instagram, I shared this video earlier this week.  To help build strength, I am increasing repetitions at lower weights, versus increasing the weight to maximum.   I was super excited about this because last week when I started this, I was exhausted at 125 lbs.  This is my third set of deadlifts at 135 lbs. and I felt really good!  Baby steps.

For now, I'm glad to be back and writing again.  I'm giving a short presentation on nutrition at a Women's Health Conference in January.  That is exciting for me, as I hope to branch out to more public speaking.  Health and wellness are topics I get excited about, so I enjoy sharing my story and helping others on their journey.

Stay tuned for more.

Here's a fun workout song for your playlist:
It's All In My Head (Flex)
by Fifth Harmony, ft. Fetty Wap
Questions for you:  (Answer in the comment section below.)
What do you want to accomplish in 2018?  Do you have any resolutions?

Follow me...
Instagram:  @tracoleman99

Sunday, October 1, 2017

Dark

"What's different about this year," my doctor asked.

I've had a persistent head ache since I went back to work in August.  When I had my annual physical Tuesday, I told him I've been taking 800 mg. of ibuprofen just about every day, sometimes twice a day, alternating with Excedrin some days.  I wake up with a head ache some nights at 2 a.m., feeling like my head weighs 1,000 lbs.  My sleep interrupted.  Exhaustion sets in early in the day.  I come home and crash.  I have no energy.  I've been largely dysfunctional.

It's been a real struggle.

What's different?
A longer school day.  

The imminent threat of my job being outsourced and / or replaced by people who are not trained or qualified because they are cheaper.

My person at work has a different job and I hardly ever see her.

My other person at work left to a different school.

My school has a new design and leadership form, with a very uncertain direction, thus the longer school day and threat of losing my job.

Two weeks ago, one of the riders on my group ride went into cardiac arrest.  I felt completely, 100% helpless.  He died this past Wednesday.
This is my group on our last ride of the season.  Gerry (left) and I came back early because he wasn't feeling well.
If only... there are 100 "what ifs" replaying in my mind.
To sum it up.  I work hard all day.  I put in 100%, struggling through the last two to three hours of the day.  I come home and crash.  Get up, and struggle through the rest of the night.  Wake up in the middle of the night with a horrible head ache.  Repeat.

"How have you handled the stress in the past?"

I used to come home and ride my bike, but this year I'm. Just. So. Tired.

"You need to figure this out, Tracey. And no more ibuprofen or Excedrin until I tell you you can take it again."

It is the Lord who goes before you.  He will be with you; he will not leave you or forsake you.  Do not fear or be dismayed.
Deuteronomy 31:8

I woke up early this morning to bring my son and his girlfriend to the airport.  He and their friends are going to Disney World for a week.  I'm so happy for them.  And a little jealous too.  I want to go see Mickey.  Dropping them off at the airport left me with a new sense of "let's do this."
In my happy place!
If you read my blog at all, you know I'm all about goals. So I am setting super small, practical ones for myself.

1)  Go to the gym today and two other days this week.
2)  10,000 steps per day this week.  (I LOVE my Fitbit.)
3)  One bike ride this week, even if it's short.

I can't look past this week because all I see is dark.  It has consumed me.  Head ache.  Pain.  An overwhelming feeling of bleh.  That pretty much sums it up.

"You need to figure this out, Tracey."

It's all I can do to crawl out of bed right now, so every step forward is literally a victory.  

I saw this picture of me last summer and I was like a kick in the gut.  
Mitch, Jenna, Me & Joey
I was so lean.  And happy.
No looking back.  Keep your focus ahead.

"You need to figure this out, Tracey."

Baby steps.  Make each one a victory.  Cherish the ones you love.  Celebrate life.  Every day.  Close your eyes, be thankful.

The sun will come out again.

From the rising of the sun to its setting, the name of the Lord is to be praised! 
Psalm 113:3


Burn by Ellie Goulding
When the light started out, they don't know what they heard.  Strike the match, play it loud, giving love to the world.  We'll be raising our hands, shining up to the sky.  'Cause we got the fire...

Questions for you:  (Answer in the comment section below.)
In 2015, I started 100 days of gratitude.  On this day, I was grateful for coffee.  Doctor's orders, I have to cut back on caffeine, but I still love my coffee.  What are you grateful for today?

Follow me...
Instagram:  @tracoleman99
Email:  tracoleman99@gmail.com

Saturday, September 2, 2017

Raw

Greetings! It's September 2! I didn't even post a small anything in August. Totally let the month get away for me. The truth is I've been finding it hard to find my motivation in general lately. So when you feel like that, you're not really up to writing motivational blog posts to encourage other people. So this post is going to be completely real. This is me. Where I'm at. Raw.  School started Monday. The stress of school starting and being back to work completely consumed me. And I allowed it.  

Truly my soul finds rest in God; my salvation comes from him. 
Psalm 62:1

Exhaustion cycle: get up, get ready for work, work all day, no breaks, just go, go, go. Come home... and I'm done. It's all I can do to just get through the night.  Cooking? Meal prep? Working out? What's that? I'm just trying to survive.  That's it.  Wake up, exhausted before I even start the day. Repeat. 

Come to me all you who are weary and burdened, and I will give you rest.  Take my yolk upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls.
Matthew 11:28-29

I really don't like feeling this way.  I HATE feeling like my circumstances are dictating my path.  The truth is, I know what I need to do. I just need to get myself to stop the cycle. I need to move. Moving my body, working out, lifting weights, sweating! These things make me feel better, so why do I go home and crash on the couch and do nothing? All that does is make me more tired!

Fortunately it's a long weekend and I've already gotten off to a good start. Had an awesome workout yesterday and did a 5K fun run last night.  
It was a fun run, so I didn't have any goal, but to have fun. And I did. 

Was up early today and already out the door to Costco first thing. Costco is my favorite place. ❤️ 

Heading to the gym shortly.  Have to pick my son up from work, so am throwing this up here now.  Tonight we are going to see Fluffy (Gabriel Iglesias) and I'm really looking forward to this.

Finally feel like I'm getting my groove back.  
Did you even know there is a song about that???  It's pretty awesome!

So when you're in a slump. When you feel like everything is running you instead of you running everything else. Don't be so hard on yourself. 
Feeling good!  Got my groove back!
Remember, each day is a new beginning. 

New Day by Alicia Keys
There's a feeling that I got that I can't give up.  Feeling in my heart that I can't get over.  I know it's coming.  Let the sun come up.  Tell me, do you feel the same?

Questions for you:  (Answer in the comment section below.)
How are you feeling today?   Do you have plans for the weekend?

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