How Our Words Affect Others

Hey guys! Sorry for the long silence lately! I have been so unbelievably busy the past few weeks and despite my strong desires to write I just couldn’t find the time! 😥 But! I’m here today so let’s get to it!

Today I really want to talk about how our words affect others.  A couple weeks ago I came across a post from an athlete I highly respect that really stopped me in my tracks and left me feeling down about myself and my journey. I’ll get to the details about that in a second but today’s post I really want to discuss the reality of how others opinions and words affect us. When it comes to the fitness world there are so many opinions out there. Some people are truly there to build others up, some people are there to build themselves up, and yes, there are even those that intend to tear others down. While I’m sure others intentions may not clearly be one or the other the reality is, our words affect others and sometimes in ways we never imagined.

Let’s start with a little background. A couple weeks ago, I shared a post called Getting Away From The Calorie Restriction Mindset For Weight Loss that detailed my experience with my first fitness competition and the obstacles I came across following the event. Before doing my first competition I would have never imagined I would enjoy doing them so much! My biggest goal following the show was to fine tune my training and diet, to not only gain muscle but, avoid drastic calorie restriction while leaning out. What I found following the show was that although I was still motivated I didn’t quite stick to my goals as strictly as I would while actually preparing for a fitness competition. I needed to light a fire under my own ass by actually getting back into a competition. So, late last year I decided my next show would be in March.

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Earlier today I posted a progress photo of myself on Instagram announcing that I will be competing March 11 as well as admitting that I waited until the last day to register for the show. To be honest, I was still scared to put myself out there and actually be accountable for something! I kept asking myself “Am I ready?” “Will I lean out in time?”. While I am still not 100% sure of the answers to these questions I knew to find the answers I had get out there and find out by experience! So here we go!

One of my biggest mindset obstacles came a month ago. One of my funniest habits I have before a workout is to jump on Instagram and find inspiration from all the strong female athletes! I know it’s silly but for some reason I really get excited about going and getting strong when I see all the successes of others! It almost provokes the mindset of “I can do this!” Anyway, I came across a post from an athlete I really respect that was ranting about how fitness competitions are an art and essentially if you cannot afford a coach then you’re wasting your time. While I understand the importance of a coach and I know that having one would take my prep and physique to the next level, at this point in my life I just cannot afford one. So, yes I prep myself. While this may give me a disadvantage it is where I am at right now and I have to appreciate that and be thankful for what I can do. This athlete’s post left me feeling so unbelievably defeated. I honestly thought about skipping my work out because, even if for a moment, I thought “What’s the point?” and I wondered if my attempts of training myself were only seen as comical by others who could afford a coach!

“The person who has the right to do something, is the one doing it.” -Jill Coleman

Needless to say I felt pretty bad about myself and my attempts. Luckily a few months before this happened and before my starting this blog I took an online seminar with a woman named Jill Coleman and the seminar was called Action Academy. One of the quotes that resonated with me strongly was the quote: “The person who has the right to something, is the one doing it.” Using this quote Jill discussed how, in our endeavors we often doubt our abilities by saying “Do I have enough credentials” or “Will others even care about what I have to say?” Jill also discussed the criticism of others and how we often worry about what other people will think of our efforts or if they will judge us thinking “Who do they think they are to being doing _____”. So we doubt are abilities and fail at taking any action out of fear. This quote led to my AH HA moment. If I could personally thank Jill for speaking these words prior to my obstacle I would hug her! Because, at that moment when I thought of this quote my determination was renewed and I knew that no matter how the competition went I could be SO PROUD of myself for taking the leap, training hard, and gaining experience I would otherwise have not gained because of FEAR!

I share this experience with you to show just how greatly our words affect others, even people we have never met. You can build others up or you can tear them down. My utmost hope of this blog and Andrea B Fit is that somehow I will be able to encourage you and build you up. I hope that I can help you see that anything is possible. Just as JillFit was a place for me to find encouragement when I was discouraged I hope I can cultivate that same atmosphere of acceptance, encouragement and positivity. When it comes to any of your goals there will always be critics but I hope you find it within yourself to persist. We will always have doubts but when we allow fear to stop us we miss out on so much opportunity! We won’t always do it perfect and we have to be OK with that reality. Give it your all anyway! Then be so proud of your efforts no matter the outcome. You can choose to do nothing out of fear or you can do something and see what happens!

As I go into the last two weeks of prep before my March 11 competition I will continue to work hard and be so happy with all of my progress. When comp day comes, whether or not I place, I have already won just for pushing past my fears, trying something new, and taking my journey to a whole new level.

If you have ever experienced something similar I’d love to hear from you. How did you deal with the defeating thoughts or fear? What is your go to encouragement to keep pressing on?

Have a beautiful, healthy day!

Love,

Andrea B Fit

 

*A special thanks to Jill Coleman whether or not she ever knows the effects of her positive words!

My 3 Favorite HIIT workouts right now

Hey all, happy #TipTuesday!

Today I will be talking about HIIT workouts, why they are so great, and sharing with you my 3 favorite HIIT workouts right now!

HIIT- High intensity Interval Training. If you are new to the term HIIT you’re in for a treat or curse (you decide)! HIIT is also synonymous with death BUT if you’re looking for a killer workout to maximize caloric burn that can be done in a short amount of time then you’re in the right place! (Excuse the morbidity! lol)

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The basic structure of a HIIT workout is a period of high intensity work at about 80-95% effort followed by a period of low intensity work at 40-50% effort. The most common length of a HIIT workout can range from 20-60 minutes. Most of the time I incorporate a 20 minute HIIT workout 3 times per week but occasionally will add in a 45 min HIIT workout if I’m feeling a little crazy!

Some of the main reasons people choose HIIT workouts over regular endurance training is:

  1. Higher Caloric burn: the main reason there is a higher caloric burn with interval training is not only because of the high intensity work but also because you continue to burn calories hours after you complete your workout. This happens because after performing HIIT workouts your body experiences a wonderful thing called EPOC: Excessive Post-exercise Oxygen Consumption (aka after-burn) which is the amount of oxygen your body utilizes in order to restore itself back to homeostasis. Essentially your metabolism continues to work long after you complete your workout which equates to MORE CALORIES BURNED! Which is a wonderful thing.
  2. Cardiovascular Endurance: Just as any cardio exercise your heart will thank you! High intensity work also helps to improve endurance which will be very evident the more you perform HIIT workouts. Its like pushing your breaking point every single time you workout (hence the death references above).
  3. Fat loss without muscle loss: This one sounds too good to be true but let me tell you why this happens with HIIT workouts. HIIT has been shown to increase the size and number of mitochondria in the body. Mitochondria are the powerhouses of the cell which take in oxygen and nutrients and produces ATP (energy) for the body’s cells to utilize. This increase in mitochondrial density translates to more energy for our muscles to use during exercise AND rest.  In a study by Christopher Perry et. al they found that after a 6-week period of HIIT the ability for the body to burn fat for energy increased and the burning of carbohydrates decreased. To summarize HIIT is great for energy utilization and fat burning!

These are just a few of the benefits of HIIT workouts, now I will share with you my 3 favorite ways to reap these great benefits!

The first workout can be utilized in pretty much any kind of cardio exercise including: running, swimming, cycling, stairs, walking etc.

Workout #1: Pyramid

1 min warm up

10 sec sprint

20 sec jog

20 sec sprint

20 sec jog

30 sec sprint

20 sec jog

40 sec. sprint

20 sec jog (then reverse)

30 sec sprint

20 sec jog

20 sec sprint

20 sec jog

10 sec sprint

20 sec jog

Repeat for 20-60 min

Cool down 1 minute

 

This next workout can be completed using an aerobic step or a park bench.

Workout #2

High: Jump Squats

5 sec. rest

Low: Crunch

5 sec. rest

High: Step Up (Right Side)

5 sec. rest

Low: Bicycle Crunch

5 sec. rest

High: Step Up (Left Side)

5 sec. rest

Low: V-ups

5 sec. rest

High: Box Jumps

5 sec. rest

Low: Leg Lifts

5 sec. rest

High: Burpee Box Jumps

5 sec. rest

Low: Russian Twists

Repeat to desired length 20-60 min.

 

This last workout can be done anywhere with no equipment!

Workout #3

High: Jump Squats

5 sec. rest

Low: Push Ups

5 sec. rest

High: Jumping Lunge

5 sec. rest

Low: Bicycle Crunch

5 sec. rest

High: High Knees

5 sec. rest

Low: V-ups

5 sec. rest

High: Skaters

5 sec. rest

Low: handstand hold, plank, or wall plank

5 sec. rest

High: Burpees

5 sec. rest

Low: Russian Twists

 

Repeat to desired length 20-60 min.

 

Definition of Workouts:

Step Ups: Place right foot on step or bench, move your weight into the right foot and step up onto step or bench. Place feet side by side or bring left knee into chest. Repeat for interval then switch to other leg.

Box Jumps: Stand with feet together, squat low then jump onto step or bench with both feet. Either jump down with both feet or step down one foot at a time.

Box Jump Modification: Step up with right foot then left, step down with right foot than left. Alternate which foot you lead with.

Burpee Box Jump: Stand in front of bench or step. Complete 1 burpee then finish with jumping on box and jumping down. Repeat.

Burpee Box Jump Modification: Stand in front of bench. Squat then walk feet back to plank, walk back to squat, then step up on bench. Finish by stepping down from bench.

Skaters: Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle, and don’t let it touch the floor. Reverse direction by jumping to the right with your right leg.

Handstand Hold: Kick up into a handstand against a wall and hold.

Wall Plank: If you are working up to a handstand hold. Start by positioning yourself in a plank facing away from the wall. Begin to walk your feet a couple inches up the wall. Position your feet in a spot where you will be able to hold (The lower your feet the more ab engagement the higher your feet the more upper body/shoulder engagement)

Hope these are helpful! Let me know if you incorporate HIIT workouts or if you try them out let me know what you thought! I love hearing from you guys! ❤

Enjoy!

Lots of Love,

Andrea B Fit

 

References:

Perry, C.G.R, Heigenhauser, G.J.F, Bonen, A., and Spriet, L.L. (2008). High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Applied Physiology, Nutrition, and Metabolism, 33(6), 1112-1123.

Gibala, M. (2009). Molecular responses to high-intensity interval exercise. Applied Physiology, Nutrition, and Metabolism, 34(3), 428-432.

Self Love Every Day


We’re about four weeks out from the holiday season now and some people are still holding on to more than just their Christmas lights. Well you may be one of those families that keep their lights up well into February (Guilty! Lol) I’m going to be talking about a little more than Christmas decorations! I’m talking holiday weight! But, I say that with the utmost love and appreciation! Here is why and how you can start practicing self-love TODAY!

OK ladies, we all know it happens to everyone! When someone mutters the phrase ‘holiday weight’ we don’t naively look at them with confusion in our eyes and ask “What’s that?!” No, it’s more like an eye roll followed by a sigh as we meet their frustration with a “Here we go!” or “Tell me about it!” I mean let’s be serious! If someone gave you the choice of sitting on the beach sipping cocktails or sweating it out at the gym which would you choose? (I’m a bit of a workout freak but guuuurl I would still choose the beach cocktails!) It’s the exact same thing when it comes to the holidays. Thanksgiving, then Christmas, then New Year’s all full of delicious, rich, heavy, did I say delicious? Foods! Let’s not forget all the mulled wine, spiked nog, and seasonal brews! We have the choice of healthy veggies and lean protein or the previously mentioned food! I don’t even have to ask which you would choose!

The biggest thing though, is not the fact that we may have overindulged during the holidays but the loved ones we shared the food and great times with. During this Christmas I thought “I can totally make it through the holidays eating healthy, just watch” and I made it through Thanksgiving great! I made a healthy vegan Thanksgiving lentil loaf and nice cream for dessert and I silently gave myself a HUGE pat on the back. But, as Christmas approached it became harder and harder for me to resist temptation. We were surrounded by family, as we are every Christmas. Our time together was filled with beer and game nights, skiing trips, and day trips. Also, my mom is a baking machine so every time I walked into her house I almost had to shield my eyes from all the goodies that littered the tables and counter tops! Occasionally, believe it or not, I gave in and tried some of her creations and let me tell you, NO REGRETS!. On Christmas day we went snowboarding in a town that was MUCH smaller than I had remembered and since it was Christmas day there was nothing open but the ski resort. If you have ever been a vegan at a small ski resort you will know there is NOTHING they can fry up for you but potatoes! So, Christmas dinner consisted of canned re-fried beans and beer! But, it was all OK! The memories spent with family, even in the most unhealthy eating situations (canned beans and beer lol!), is far more valuable than a pat on the back for eating healthy all Christmas.

I’m sure your story was pretty similar too. Be proud that you spent the time with family. Be proud that you allowed yourself to enjoy small indulgences. I’m not saying it’s OK to OVER-indulge but it is OK to say yes to dessert or add something a little unhealthy to your plate on occasion. This could easily go overboard too and be turned into eating crap all day, every day, for the entire month of December. If that happened to you, oh well. Shit happens! But like I mentioned in my post “Resolutions Don’t Work” don’t beat yourself up over it. We cannot change what happened yesterday, or last month, or last year but we can change what we do right now, in this moment and how we will work on things tomorrow.

So how do you love yourself today despite how you may feel or how many pounds you gained?

  1. Stop obsessing over the extra weight!

I know your clothes may feel a little tight and you may feel like a bloated blimp. Believe me I have been there and I know I will be there again. It’s just normal. Most women will experience weight fluctuations throughout their life and it’s just how it goes. So, you can either obsess over the idea (or reality) of gaining weight, for the rest of your life or just start accepting the fact right here, right now. It’s OK!

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  1. You are still the beautiful and amazing you!

Just because you put on a few extra pounds doesn’t mean you are any less beautiful. I know when I gain a little weight I tend to fall into the obsession trap and worry so much about how frumpy and dumpy I feel instead of focusing on enjoying life despite how I perceive myself. When I gain a few pounds I often feel like I have to hide myself from the world until I am once again satisfied with my weight and how I look. THIS IS JUST BULLSHIT! Ladies, we need to stop letting our size determine how much we enjoy life from one day to the next. Housed within that beautiful shell is an even more beautiful soul and you need to let that shine as if the world depended on it! Cause guess what, it kind of does… but really, when we are so obsessed over how we look, which causes us to hide ourselves, we miss opportunities to experience the beauty of life or opportunities to brighten someone else’s day because we are stuck in a cloud we created ourselves. A cloud that not only did we create but we are the only ones who see it! No one else cares about the 5,10,15 extra pounds you put on they just see your personality, your kindness, your light, and how you make them feel. And quite honestly if someone is judging you for your weight or making rude comments about it, Forget them! You sure as hell don’t need that kind of person or negativity in your life.

  1. Where you are now does not determine where you will be tomorrow.

One of the biggest affirmations I say to myself when I feel yucky is “The more I love and accept myself, the more motivated I become to accomplish my goals” OK that’s a lie I’m not even that eloquent in my own head, it’s more like “Yeah I’m a little chunkier today, but I’m going to crush this workout and feel better tomorrow!” Your mindset absolutely affects your success today. So put your big girl panties on and get past the barriers you are creating for yourself and focus on crushing your diet, workout, or insecurities today! Then, wake up tomorrow and do it all over again! The best way to succeed from Monday to Friday is not to focus on Friday but to do your best today and take care of tomorrow when it comes.

  1. Finally, find small ways to show yourself love and appreciation today

Appreciate your beauty today. That might be something as simple as picking one thing to love about your body today and focusing on that throughout the day! Maybe you choose to do something that makes you feel beautiful like dressing up and going out or picking an activity that you excel at like singing, playing an instrument, dancing, or practicing yoga. Whatever it may be, do it, and appreciate your beauty and uniqueness.dba79b62-b9d6-4c88-a39a-66a0fc53daf8Now go out there and rock it girl! Own where you are then show yourself how much you are capable of accomplishing when you put all the insecurities and worries aside. Let your journey be an inspiration to others.

You ARE beautiful. Let it shine!

Have a wonderful #SelfLoveSaturday!

Sending lots of love your way,

Andrea B Fit

Stop Doing Nothing!

Good morning and happy Monday! I hope you all are having a wonderful start to your week!

I’m coming to you super excited and pumped to share some great news! Last night I finally became a Certified Personal Trainer! This is pretty exciting not only because I want to help so many people accomplish their fitness goals and feel great about their bodies but also because this has been a goal of mine for so many years! Accomplishing this goal had me thinking of all the other goals we seem to put aside because of life, money, energy, motivation, [Enter Excuse Here] etc. And when I finally completed something I have wanted for a long time I can’t help but think “Why did I wait so long?!”

How many times have we put aside goals possibly because we are too busy or maybe we have a false perception of your goals just being too big or challenging? Our fear often leads to inactivity and eventually we stop looking ahead at the goals we want and instead focus on complaining about the things in our life we don’t want and wish we could change. Or maybe we are just lead to complacency which is even more dangerous than failure!

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For me, my excuse or complacency was rooted in my focus on school. While I’m not saying that I should have been less absorbed or focused on school, I am suggesting the reality that school does not take up 100% of every day. I cannot tell you how many times I thought “I’m too busy right now to focus on that” which was a lie! I was never too busy for those college parties, or to waste a weekend away being lazy, or to watch TV! So why didn’t I just GET IT DONE?!

The reality is, none of this can be changed and I’m OK with that! I’m excited and overjoyed with my accomplishment and my focus is still on the future! So, how does this pertain to you? Well, it’s January and maybe you have set a resolution this year that you are ready to see happen this year! That is amazing! What are you doing right now, this moment to help in your success? It’s also Monday and if you told yourself Friday night as you were out having drinks and delicious oil drenched salty foods with friends that Monday you were going to start eating healthy. How are you planning for today to help you succeed in this goal? Whatever it may be that you want to accomplish start today! Yes, I understand you are busy! But, let’s be honest the problem is not limitation of time it’s a limitation of desire! Because if we want something enough we make time for it!! So make time for YOU today!

“The Problem is not limitation of time it’s limitation of desire!”

Finally my success is also potential for your success as well. I will soon be offering online personal training packages that you can take advantage of to help you accomplish your health goals! If you’re looking for personalized meal planning, training plans, one on one consultation, motivation or yoga guidance I’m your girl!! It is time you stop making excuses and start seeing real results! If you are interested in any of these tools to kick off your success send me an email and I will be sure to contact you first as things get rolling! Until then keep of the great work and keep setting small goals that will get your closer to your BIG goal this year!

Have a beautiful Monday! I hope today you show yourself and your body a little love and appreciation! Because you deserve it!

Lots of love,

Andrea B Fit