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I Don't Take Supplements
What I mean by supplements are those products that promise to create a fit and healthy body by popping or drinking whatever is in the bottle. I guess that is where I do not believe in magic either. I am a hard nut to crack when it comes to endorsing or promoting "enhancement" type supplements or drinks. Those that promise to burn fat faster, create bulging muscles, and guarantee the ability to leap over buildings in a single bound. In addition, they can come with harmful side effects I personally am not willing to chance.

The next time you pick up a bottle of magic, take a close look at the label that will typically read "results obtained when combined with a healthy diet and regular exercise program."  BAM... what is the point of wasting money?  Once a healthy diet and exercise program are implemented results will follow and that is without taking whatever is in that bottle. Also, all supplements are not regulated and many not clinically studied, and fall under the category of food and not medicine.

I Don't Take Supplements

Of course any supplementation is a personal choice, and I am not a downer on all
things that may assist with improved health and wellness, and in some instances may be necessary for some people. I do indulge in the occasional protein shake, take multi-vitamins fairly regularly, and my body seems to respond well to glucosamine for reduced pain in my joints. This is more a maintenance body insurance program for me and I am not looking to enhance the way I look by taking anything that I have listed. I do not believe drinking a protein shake is going to define my muscles but do benefit from a boost of vitamin C if I feel the symptoms of a cold.  

I Don't Take Supplements

The primary source of my nutrients come from the healthy food I eat daily and not from dietary supplements. Because I eat a wide variety of food coming from lean proteins, good carbohydrates, and healthy fats  I feel very confident that all of my nutrient daily allowances are being met. I fuel my workouts with healthy carbs, recover my body with lean proteins, and protect my cellular function with healthy fats.  

I lift weights as part of my exercise program, but do not feel I need an over abundance of protein to make my muscles larger and leaner. I do not sit around eating loads of chicken breast and drinking several protein shakes per day. That is just crazy and would do nothing but tax my organs and create a constipation issue. The demands I place on my body through exercise do require more calories of ALL of the food groups and I just focus on eating healthy several times per day to satisfy those needs. There is nothing magic about that and in fact maintaining a healthy body is pretty simple and will only require eating right and exercise.

I Don't Take Supplements
Read my article  "Are Supplements Really Necessary"
 for even more valuable information on the subject.
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Mantaining Is a Lifetime
Starting to adopt a healthy lifestyle and achieve personal fitness goals can feel exciting and even easy in the beginning. We plug into our fitness pals, fit bits, get motivated eating healthy foods, excited about the new workouts and with smiles on our faces dive head first into what is absolutely fitness euphoria. It feels good to eat healthy, exercise and talk about it with our family and friends. Self motivation is at it's peak running on a full tank of gas and determination full throttle. We are on top of the world and nothing will stop us from reaching our goals, right?

The struggle is usually not in the starting but in the maintaining. We all need to start the process of getting healthy and we also need to continue creating healthy habits that eventually morph into a lifestyle. Week three of the start may not feel as good anymore or as exciting but going out with friends downing a few drinks and sopping up some bread sounds more appealing. Week four seems to be filled with obligations that are somehow more important than the promise we made to ourselves to get healthy. Week five starts a two week vacation that will not include anything healthy and focused around a food frenzy that will surely expand the waistline. In a short time, starting to eat right and get healthy has taken a back seat and old patterns have returned. The struggle is real for many out there.

Mantaining Is a Lifetime

The processed food items make their way back into the pantry instead of the good carbohydrates that were there just a month ago. Healthy fats are replaced with saturated fake food products, pizza and burgers are the staple over lean proteins and vegetables, and water intake is at an all time low. Choices and behaviors like this happen all the time and if you are reading yourself between the lines, you are not alone. It can cause feelings of failure, frustration and discouragement with the "give up" attitude fighting to take over the mental game. None of us are immune to falling into poor eating habits and reasons to not exercise. It can start as simply as telling yourself "just this once" that develops into a week, month and even a year.

Mantaining Is a Lifetime

The only choice that can be made is telling ourselves to STOP doing the things that are bringing us back into unhealthy patterns. Somehow that motivation to START needs to come full circle again, and through whatever methods of accountability it takes. If you are unable to do it alone, hire a qualified personal trainer or find a workout partner. If you are sabotaged at home, start creating two separate meals to ensure that you are eating healthy. If too busy seems to be a problem, it is time to look at your priorities. The time is now to start achieving your fitness goals, but even more than that, learning how to maintain a healthy lifestyle.
The scale game

Who is guilty? The scale game starts as innocent accountability of weight loss and then turns into a game of just how much we can get away with. The fitness program is going great, the weight is coming off at a healthy rate and all of a sudden our thoughts turn to bringing unhealthy food items back into our lives at a more than moderation rate.

We challenge that scale and see how far we can push those numbers because we think there is leeway. The purpose of obtaining a healthy weight is not to yo-yo back and forth, but to get serious about our health and maintain the lifestyle. If the scale gets in the way of that, it is time to toss it, especially when the �scale game� derails our health and fitness goals and mental game.
when you cheat
We are not kidding anyone but ourselves when we play games with our efforts and what is that saying about what we are doing. There is no half-way living a healthy life and the expectation of obtaining goals by not giving your best will show not only on the scale, but with how our clothes are fitting, and how we feel overall. The scale game robs us of what we are trying to accomplish with our health and body, and thinking that it is a way to sneak in what we shouldn�t, well that is just wrong.  Yes, it will let us know that we have gained or lost, but when the purpose is to see how much more crap we can eat, or how much less we can exercise, then I would call that scale abuse. I am all for weighing one time per week for accountability and celebrating maintaining a healthy weight, or weight loss, but put my foot down against the scale game. 

The scale game

Success will never come from games or lack of commitment to your goals. The results will come from effort, a change in lifestyle, and choices with the food we eat and the exercise that we do on a consistent basis. The scale has nothing to do with the choices, but will let us know about positive progress in a weight loss program. It can be a friend or foe depending on how our mental game perceives it and how it is being used.  If the �scale game� is an active part of a health program then it really is not a health program. It is time to stop the games, dump the scale if necessary, and get on with what we are trying to accomplish with our efforts. 
The scale game

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Never Too Late to Get Fit

Getting fit and sporting a hot body is not just for the twenty-somethings. It is never too late, things are never too bad, never too far gone, and we are definitely never too old to become our best healthy self.  Our minds can play evil tricks on us and  make us believe our goals are unattainable.  That simply is not the truth and the first step that needs to happen is to change the thoughts about our life and body and begin the process of kicking out the mental clutter.

Never Too Late to Get Fit

Once we begin each day with a positive focus and have faith in what we want to accomplish, we are ready to make the goals come true.  It will be a daily choice to not give in to old patterns, old doubts and fears, and self sabotage.  This will be a time of inner strength development and facing all the crap that held you down for so long.  It will be an emptying of the old self into the trash and an awakening of the new stronger you ready to make things happen.

Never Too Late to Get Fit

Each day is a new opportunity to change and make decisions that will bring us closer to reaching our fitness goals.  Start with small realistic goals like losing 10 pounds or registering to walk your first 5K.  Begin keeping a food journal to honestly see your eating habits and then get tough with yourself and start eating healthier foods.  Plan an exercise time on your calendar and do not skip out because it is important and you are worth the effort.  The simple steps of eating right, exercising 3 to 4 times per week to start, maintaining a food journal, and keeping a positive attitude will provide the results you want.

Never Too Late to Get Fit

Do not think that this is a quick fix and mentally prepare for a lifestyle change. Regardless of the time, it will pass anyway so you might as well be working on health improvement.  This is not about perfection but always progress as we strive each day to be healthy.  Self pity will not be your friend and not an excuse to throw in the towel.  There will be days when it feels really hard and you may even want to give up but know that you are stronger than that.

Hot bodies are earned not given and believing this goal can happen at any age or circumstance is half the battle.  You are now armed to put in the physical work and fuel your body with the right foods to achieve your goals.

Helpful Tips:
  • Eat a wide variety of healthy foods that include lean proteins, good carbohydrates and healthy fats.
  • Drink plenty of water throughout the day.
  • Get to bed at a decent hour and try for 7-8 hours of sleep per night.
  • Exercise 3-4 times per week to start and progress as you get stronger.
  • Include weight resistance training 1-2 times per week to start.
  • Keep a food journal for accountability... be honest with yourself.
  • Dump the junk food and replace with healthy food options.
  • Pay attention to portion sizes and read food labels.
  • Eat several small meals per day and do not allow yourself to feel hungry.
  • Weigh in only one time per week, pay attention to how your clothes are fitting, and how you look naked. 
  • Make time for prayer and positive self talk to keep up the motivation.
  • Set realistic small goals to start like losing 10lbs or signing up to walk your first 5K. 
  • Hire a qualified personal trainer for guidance and motivation if going it alone feels too overwhelming.
Read my article "Training for My First 5K: What Do I Eat?" on for even more great information on healthy eating and reaching personal goals.

When it comes to fitness and especially my workouts, I make them my own. If you have read my "About Me" section,  you are aware of my medical issues requiring modification to certain exercises.  I do what I can with what I got and it is good enough. I can recall feeling defeated after my injuries and especially during neuro-rehab when I could not even lift my head off an exercise ball. Tears of pain and frustration would flood over those appointments, and almost to the point of giving up.  I would pray every night for things to be different and wake up the same. Ughhh... what an ugly place to be, but there I was years ago. I became so determined to fight, and I did.

Fast forward to now and I am in a much better place physically, mentally and spiritually. Going though tough times builds a tough inner and outer shell. The point of life is not to understand everything that happens to us, but handling it the best we can when "hard" knocks on the door.   Giving up would be easy and so would being angry but what good does that serve... nothing. Acceptance of me and what I can do became the focus. Becoming my best at what I could do to maintain the body I worked so hard for took some creative program planning, but I am all about trial and error and finding what works.
Today is what i have
I am in tune and listen to what my body is telling me and there is a difference between a "feel good" sore and this does not feel right sore.  If anything twinges in the "not right" direction, I put on the brakes and immediately modify and do something else. I do not believe in pushing past something that will hurt my body and land me flat on my back or worse. I appreciate the gift of what I can do and will not "fudge" this up. Do I miss certain things ... yes, and I get so excited watching others perform what I used to do and want to jump in and do it with them. That is just my inner athlete still alive and well, but my outer athlete will dictate what I can do now.  Exercise is about being smart and creating a quality life.  So many do not realize how good they are supposed to feel and accommodate pain day after day. I am determined to increase my lean mass while decreasing or eliminating pain. I know what it feels like to be in severe pain and how hard I have worked to achieve being pain free.

My fitness journey is not about doing what others can do, but doing the best at what I can do. It is about acceptance of my body and the thoughts surrounding it that belong to me. I believe in adopting a healthy lifestyle to create a quality life which is one of my motto's I teach daily.  It is about doing what I can with what I got and that is good enough.

Thanks for stopping by my blog and head on over to the about network and read my latest article "Holding Water? Herbal Diuretics Can Help."  We all struggle with feeling bloated and puffy from water retention.  The worst part is not being able to fit in our clothes, right?

I Don't Take Supplements Or Belive In Magic