Workout Motivation (with playlist!)

Welcome to Wednesday!!

Happy independence day as well!

Let’s celebrate our independence from laziness and self doubt. I know that it’s hard to get and stay motivated but it is possible. Sometimes we just need a little boost a little reminder of what our goals are in the first place. That’s my goal for us today.

I want to help you feel ready to take on anything and start crushing some goals. Even if you’re the only one who knows about them.

Ready to get started?

We all struggle from time to time. For me I become tired. I become so tired that I fall asleep putting my boys to bed almost every night and I stop waking up early in favor of getting more sleep. But is this really helping me? No I don’t think it is.

I start to become cranky from lack of time spent on myself, I’m only human after all. Also my energy levels just continue to drop, because I’m no longer taking the time for workouts. At this point I’m dying for some coffee or a nap midday. Then i realize what’s going on and I have to wrestle myself back into a routine.

The first day is always the hardest to get in motion.

But I can honestly say once I get moving it almost always feels good that I am. There are times when I do struggle through, but thats where some awesome music comes in. I have put together a playlist of upbeat songs that is definitely random but is perfect for me to keep my energy high.

I’m sharing that playlist with you today!(at the bottom)

Maybe it won’t be for you with some of its extreme random and throwback ness but if you give it a try you might just like it. By having all sorts of music in there it makes me excited about what I’ll hear next and it keeps me light hearted when songs I loved from high school come. I can’t help but laugh because I know all the words (and because they’re still so good!) I will throw this out there that this is also a great mix to clean too and there is some explicit content. Not a ton, but if you have kids like I do I recommend giving it a pre listen before using it as a dance party mix.

If it’s not for you I urge you to take the time to make your own mix. Trying to get back into the routine of working out or just working out in general when it’s just you and your head may not be the best plan. I know I’m very good at talking myself out of things, but with music I’m too distracted.

It’s all about the little things!

The little things you can do to ensure your success. Such as having music, or putting your water bottle in the fridge before bed so its so nice and cold in the morning. Maybe you should also take the time the night night before and look at your goals. Which if you haven’t already I HIGHLY recommend physically writing them down. This is very helpful for the times for when you are really struggling and you think you don’t want anything. Also once they are written down it’s like you are holding yourself accountable to actually get them done. I am also a big fan of motivational quotes, I print them out and put them everywhere.

What are some things you guys do to get motivated? Do you like to do traditional workouts or do you consider dance cleaning a workout? (Sometimes I do) If you get a chance to check out my playlist please let me know what you think! Feel free to share the playlist and this post to anyone who needs some motivation! Have a great day everyone and don’t forget to Live Crazed!

Heres the playlist: Workout Jams (If it doesn’t work when you click copy paste this url into your browser)

My Fitness Journal

Good morning!

Today I’m going to give you a full look into my fitness journal. I’m currently in my second month of using it so I’m sure I will be making more changes here and there, but overall I’m pretty happy with it. I actually got the idea from when I tried to take on bullet journaling. For those of you who haven’t heard of a bullet journal, think of it as a hand drawn planner/ habit tracker/ meal planner/ endless possibility journal.

Even though it was and fun, it was too much for me to keep up with and draw out every week. But I really liked the tracking aspect of it, so I made my own version. I made my fitness Journal to keep track of my fitness/ weight-loss/ keto journey. Now that my keto diet is pretty regular I may not track my macros next month. If I hit a stall then it would have been too soon, and I will start tracking again. I guess we’ll see!IMG_20180511_101557561

As of right now I take monthly progress pictures and measurements, so far I haven’t seen much of an inches difference, its been more of a weight difference. Definitely not complaining though! It feels really good to see the numbers go down. Especially after two years of trying with little to no progress. Keto was really a game changer for me.

My fitness routine is about the same as it has been for the last 2 years, with some slight adjust adjustments. The main adjustments have been to add more arm workouts. I’m hoping that soon I can get to the gym more regularly, but currently my efforts are at home. Not that I wouldn’t like to go to the gym its just not entirely possible for now.

Being an army wife is not always great. There are many things about the army that are very nice but it’s definitely give and take. Anyway my wonderful husband did recently get me a recumbent bike and some free weights so that has been helping. Having a few options has been a really nice change. We also have a punching bag in the garage that I want to start using more.

So why do I keep a fitness journal?

It helps to keep me motivated and it helps me hold myself accountable. It feels great to fill in more than one box per day in my workout tracker, and it also bums me out when I don’t. I think its also important to do the monthly check in to also keep me motivated to really make a difference so I can see progress. That’s what this is all about anyway right? Seeing results and gaining confidence in yourself. I’m quite proud of myself that I have moved beyond obsessing about the number I see on the scale.

Yes I track it and I have a goal but I more so want to wear the clothes I want to wear. And be able to look at myself in the mirror and be like damn, yes that’s me. I don’t know if anyone else feels like this, but right now when I look at myself in the mirror I can’t help but thinking that’s just not how I’m meant to be.

In my workout tracker I have a column for the day and then I have column for each of my most done workouts: core, arms, legs, bike, and miscellaneous, for things like walks or an occasional run, of if I actually do use the punching bag. Then of course total minutes. Lately its definitely been a sad sight. I’ve been more focused on getting into a more productive cleaning routine. Which is important, but I can’t neglect my fitness goals.

I also ended up taking a couple days off because I believe I pinched a nerve in my arm. And doing just about anything made it hurt, and feel super weird.For my Keto tracker I track macro percentages; fat, protein and carbs, also my total calorie intake, as well as my calories burned. Calories burned I get from my FitBit. I do not believe that it is completely accurate but I like to think its close enough to help me keep an eye on my deficit.

Most often I seem to intake around 1300 calories and I burn at least 2400 a day some days higher with only here and there being lower. Making my deficit 1000+ calories a day, definitely a good place to be. I also track my ketone levels to try and see if in ketosis. I use Ketostix which aren’t the most accurate but when you’re starting it can help some. They aren’t very accurate because they track the overflow of ketones in your system. Ketostix test your urine for ketone levels.

So at first when your body is still training to become a fat burner ketones will show in the urine test. Once your body is fully fat burning adapted ketones wont really show up in your urine. I check twice a day and the amount I have will be gone by the end of my third month, after that I don’t think I will be getting more. The most accurate is blood testing. Much like a insulin blood test.

For me its more listening to my body to know if I’m in ketosis. If I feel alert and my mind is clear, and I’m not really craving snacks then I’m usually in ketosis.The last thing I have in my Fitness journal is a space for a daily log. The first month I used this almost everyday. This month I haven’t used it much. I do believe that I should log more in there. So that I can check in and see where I was when. That would be a good tracker of my journey, and a more raw account, not just bare numbers and facts. Because as I’ve said before I’m not doing this for the numbers it’s for how it makes me feel. IMG_20180516_110700590

There you have it! My fitness journal.

A work in progress to be sure but a helpful tool for my journey. Do any of you keep any type of fitness journal? How do you track your progress? Don’t forget to follow my blog so you don’t miss the never ending battle of me and the craziness of life! Check back in Friday I’ll be sharing my DIY Hair mask! Lots of messy fun to be had there. Have a great day!

Working on my Fitness

Ahh Wednesday we meet again.

Today I am going to tell you about my fitness: what I do now, why I do and how I will improve soon. Fitness is great, and terrible. Its super hard to get myself to do it most the time then after I’m happy I did, but that doesn’t mean I want to do it again tomorrow. I’m sure I’m not alone in wishing it was a lot easier to get the body we want. Its, well its not really hard but its definitely a lot of time. I’m not trying to say either that you need to spend hours a day to get the body you want. True that would help make it faster to see results, but it’s not necessary.

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Photo by Pixabay on Pexels.com

Many days I don’t get much more than ten minutes in day. I always want to do more but I just don’t make enough time for it. It’s definitely something I really want and need to work on. While I’m very happy I’ve been losing weight I haven’t been doing enough to shape my body how I want it to be. That isn’t good because its going to make everything take longer. Not only am I missing out on calories burnt, but I’d be delusional to think that losing weight alone will give me the body I want. I am fully aware that I need to do the work. Well alright enough guilt moving on.
So on a average day I only get about a ten minute workout in. Its really not much but its something at least. I’m most consistent with core. To work my core I do mostly crunches. I use time not reps. I do one minute basic crunches, one minute per side of oblique crunch. I do these by having my back flat on the ground and both knees bent and off to one side. While I am doing the crunches I’m picturing touching my elbow to my hip. After those I keep my knees bent and move them from one side to the other in a windshield wiper motion. This works the lower abs, especially ones that had gotten weak from having children. To make this harder you simply extend your legs. For the fifth minute I use my weight ball sometimes I do Russian twists, other times I do a full sit-up with a reach and engage the triceps, then lower myself slowly back down.(Images soon)
There is my 5 minute core routine. On a perfect workout day I would do this routine twice, leap frogging it with either a 5 minute leg or arm routine.

Lets look at the leg routine.

For each leg, while on my hands and knees, I do a minute of both fire hydrants and heel to ceiling donkey kicks. When I started doing the fire hydrants I had to start with 30 seconds on each side. A full minute is still a bit challenging, but a good challenging. The final minute I do weighted squats. I actually tend to do 30 seconds basic sumo squats then 30 seconds squats with side leg raise after each squat. Sometimes I will do a full minute of each but not always. On those days I usually also do a minute per side of weighted lunges. Making it just about a ten minute leg routine on good days. And 10 minute core 20 minute leg on great days.

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Heel to Ceiling Kicks
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Fire Hydrants

Alright now arms

If I’m being honest I avoid arm day like many others avoid leg day. My arms are weak, and I know it. Goals. Well anywhoo when I do arms after core I will do a minute of push-ups, modified and with my elbows close to my body. I then stand and do shoulder press. I don’t use a barbell I use 2 8lb( sometimes I only manage 5lb ones). I start with my arms bent in front of me at 90 degree angles palms facing each other, then I push them towards the ceiling and when my arms are almost extended I rotate my hands forward. This helps to target the rotator cuff muscles. And its quite hard! Okay so after a minute of that I do a minute on each side of triceps extensions. I prefer to lean forward while doing these and I make an effort to really squeeze/ flex my triceps once my arm is fully extended. After that I do a minute of bicep curls. Lastly I do small arm circles sometimes with no weight sometimes with 3lb hand weights. 30 seconds forward and 30 back. This may sound simple but its actually a bit challenging, for me anyway.

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On a perfect day I would also add at least 20 minutes on my recumbent bike to a core and either a leg or arm routine. Which would put my workout approximately at 40 to 50 minutes. I hope to very soon at least do two reps of core and of arms or legs. Then start adding bike where I can. The best option for me may be to bike as soon as I get up, but we’ll see.

My ultimate goal Is to have this as a 7 day plan: Days one, three and five core+ arms, Days two, four and six core +legs, and Day seven would be yoga, with either a run or biking days one through six.
There you have it my fitness routine what I do now and what I hope for it to become. Any tips on staying motivated or not giving up? What are somethings that you do? Please let me know in a comments and click follow so I can know if you want me to keep writing, and adding a little crazy to your day!