21 DFX Upper Fix EXTREME Though of the Day – Build a body you’re proud of
When we work out we are often working towards a goal. Losing weight. Gaining muscle or to tone up. Bulking up. Getting stronger. All of that is building the body and lifestyle you want.
Exercise is a large part of “building” that body. You are stretching, strengthening, and even toning those muscles. Sometimes even bulking them up. But you are working on the machine that is your physical temple and body.
Perhaps an even larger part of building that body is the food you eat. No matter how hard you work, you can sabotage yourself in the kitchen each and every day. You have to build the menus to sustain the new, healthier, fit lifestyle you are building.
Clean, healthy and lean eating becomes vital. Cutting out the candy bars, donuts, cookies, cake, fast food, etc. becomes an integral part of finding the body and life you are working towards. You can’t live on that stuff every single day and expect the work you do in the gym, on the track, or on the bike to fix the way you eat.
Fitness and health is about balance. Life is about finding balance. To succeed, to truly succeed, we must find the balance between what we eat, how we work our bodies, what we feed our minds and souls with, and how we relax and rejuvenate ourselves. Find that balance between mind, body, heart and soul and you’ll have built the strongest most balanced and healthiest/happiest whole self you can!
21DFX Plyo Fix EXTREME – The thought of the day today is:
“Now’s your chance to change your life!”
Each and every day is a new day, a new opportunity, a new chance to get up and change yourself. A new breath of fresh air on the path you walk and the routines you follow. Stop saying “I’ll start tomorrow.” “I’ll get to it.” Stop putting off what you want and desire. Yesterday is gone and done, you can’t change it. Tomorrow isn’t here yet and is not promised. Today is the only day you know you have. This moment. It is the present. It is your prime opportunity to take the steps, to make the change, to create and shape the life you desire.
Don’t think about an hour from now, a day from now, think of this moment right now. What do you want to do? What can you do right now to make it happen? Get up and do it! Stop putting it off. The old adage “do not put off til tomorrow what you can get done today” is absolutely true and vital.
Especially with your health and fitness. Start now. The sooner you start, the more those benefits will last. The longer they will last. The easier those changes and choices will be. So get up and get it done. Make the commitment to start that workout TODAY. Make the commitment to eat healthier, to get up and move more. Change today, so tomorrow will be easier for you. So you’ll be happier. So you’ll be healthier. So you’ll be stronger.
Just get up and do it!
I’ve been quiet this week, enjoying the Summer break with my kiddos and sleeping in a bit but still getting my workouts in every day. They know when I go down for my workout they are to be in the house and help each other out and to not come down and harass me. 🙂 In other words, not come ask if they can go outside, ask for food they can reach on their own, and not asking for drinks. The water and ice dispensers in the door work perfectly a-ok, they can grab a cup and take care of it. If they aren’t joining me to workout, they play (relatively) nicely with each other or on their own and I knock it out.
I’m feeling a bit more sore this week from the workouts, mostly because I have upped my weights a bit. And I’m pushing harder. I’m testing myself and going for that extra bit. It’s working and paying off, but my body is definitely feeling it afterwards and reminding me that I am doing it. I don’t mind over much, most day. 😀
I should apologize that I’ve not posted this week. I’ve been struggling trying to decide what to share. I didn’t want to continue just sharing my workouts since I’m starting a new round of 21 Day Fix EXTREME. I’ve already shared all of the workouts, how I feel about the, etc. But if I’m not sharing that, I’m at a bit of a loss of what to share.
I have a vague idea for next week. I’ll share my take on the quotes Autumn Calabrese shares before the workout for the day. It’ll be a week of sharing motivation. How the thoughts for the day keep me going. It’s important to find our motivation and use it, keep ourselves going and to dig deeper. Each and every workout, when done right, should challenge you. Should push you. And when it pushes and challenges you need to find that little spark that keeps you going. That moves you to push just that much further. That much harder. I think finding and sharing the motivation will help.
Perhaps after that I’ll start sharing a few recipes that are healthier and oh so very tasty. If you have any requests, anything you want me to write about or share please let me know. I’m willing to take requests and explore other themes.
I finished out the week strong, seeing improvements and enjoying my workouts.
Day 18 – Lower Fix EXTREME. Autumn really, REALLY enjoys working the booty and legs. But it is the power house of muscle and fat burning, so it makes sense to work on this area. I’m getting better and my knees were not nearly as sore after this one.
Day 19 – Cardio Fix EXTREME. Cardio. With weights and intervals of high intensity. It’s definitely a butt kicker and leaves me breathless. Oh, and drenched in sweat from head to toe!
Day 20 – Dirty 30 EXTREME. Another one that leaves me pouring sweat and drinking lots of water to replenish the volume left on the workout mat. It’s a good one, and is an overall body workout. Still lowering the low weight for the half moon squats, but I did manage 1 round of them with my regular light weight, so improvement there as well!
Day 21 – Yoga Fix EXTREME. I managed to get my palms flat on the floor and knees straight for the first time in Sun Salutation, am still doing chaturanga on my toes and getting super low to hover barely off the ground. I’m also managing some of the more advanced poses with a few of them, but modifying or the intermediate poses with others. Striking a good balance here and making improvements all over. I think this one is tied with the original 21 Day Fix Yoga for fave overall.
In the end, though my nutrition was not entirely 100% for the entire 21 Days I did manage to lose an inch in my waist, which is fantastic. Arms also saw slight improvements so that is super fantastic, as I’m wanting to see gains there. Thighs are seeing change, but not necessarily in inches lost/gained. I am seeing the definition in them as I do poses. Even my calves are muscling up quite a bit. I am seeing results. And that just fuels the desire to pick up and start Round 2 tomorrow.
I think with the next round of 21DFX I’ll figure out some other way to post every day. Different content and themes as it were. That way it’s not all just a rehash of the workouts, but I’ll share the workouts and gains I see.
I started off not sure I really liked the program and not sure I could do the workouts or see much success. I ended really enjoying it and wanting to do more because it’s a good challenge and definitely pushes me beyond my comfort zone.
Today was Upper Fix EXTREME. I’m still using my 5 lb and 8 lb weights, and the 5 lb weights are finally starting to seem a bit light, which is okay. I’ll up weight for lower next week. At first I thought 8 lbs today might have been too light, but by the end it was just right and even a bit heavy. That means I was reaching fatigue, and that is a good thing. 5 lbs though, seemed to stay a bit light.
I’m noticing more changes. Clothes are really starting to fit looser than they were, though the shirt sleeves are mildly tighter around my upper arms. 🙂 Yay for building muscle. Muscle burns fat, so I’m okay with that. I’m not bulking up, per se. Instead I’m leaning out and toning up, so the muscle is lean and looks good, if I don’t say so myself. 🙂
With the next round, that starts on Monday, I’ll be dialing in nutrition even more to see just what kind of results I can achieve. It’s all a learning process and I’m enjoying it!
What have you done to help find your fit and healthy today?
Seeing as it is Motivation Monday, I wanted to change things up to share a blog post posted by Autumn Calabrese, the creator of the exercise program I’m currently doing (21 Day Fix EXTREME) It can be read here: Progress NOT Perfection (which follows up this one: 10 Non-Scale Successes )
I read this article a couple months ago and I absolutely agree with it. It really resonated with me and helped me change the way I viewed my own journey. I know many of us want to lose pounds or see progress, but honestly you have to celebrate EVERY step of the process. You are working to change your lives, not see quick results. The products promising quick results are often neither truly safe nor long term sustainable. Sustainable takes time and work. Celebrate the changes, celebrate the gains/losses you are achieving, but don’t think “I only lost XYZ pounds, I wanted to lose more.” You’re fighting for each change, and are doing great! You can do it!
With that in mind, yesterday was Yoga Fix EXTREME. I didn’t realize just how tight my legs were until I started going through forward fold and sun-salutations. Oh my, my hamstrings were oh so very VERY tight! They loosened up by the end, but still just a wee bit tight. It is a really good yoga routine though. Right up there with the one from the Original 21 Day Fix. I really enjoy them both. 🙂 And am seeing gains in balance, as well as moves, so I know I’m making progress. I love it!
Today was Plyo Fix EXTREME. Yep. Still NOT my favorite routine. Just because of the sheer amount of jumping done. My knees don’t much like it, but I modify and move on. I have found myself able to jump more and more from what I was able to do when I started 3 weeks ago. It’s amazing the progress we can make in just 3 weeks!
And yes, today starts the beginning of Week 3. My 21 days for this Fix EXTREME are almost done. And I’ve made the decision I will be restarting on Monday. And I’ll make sure that I dial in nutrition even more, because I’ve not been perfect this go round. I can do it. I will do it! And I’ll enjoy the process. 🙂
Day 12 was Cardio Fix EXTREME. Cardio with weights and short intervals to really get the sweat and heart rate up. It was a good one. We had a power flicker in the middle of one round so I kept moving while I waited for the opening credits to run through then fast forwarded to the round I got interrupted on. I persevered though and go it done. There were a few times I really pushed and thought I was going to have to quit but I didn’t. Kept going and got it done.
Day 13 was Dirty 30 EXTREME. Pushed and pushed and sweated a lot. I felt every movement and even lowered a bit (again) on the squat/half moons. My shoulders needed lower weights on the 2nd rounds, they just didn’t like the weights I’d chosen. My elbows were losing proper form. So, as I’ve mentioned before, I lowered the weights to maintain proper form and prevent injuries.
My allergies (or a cold) are still making workouts all the more extreme and interesting. Yay/boo for that. LOL I’m not to the point of needing to rest a day to let it pass, just taking it easy as I go forward with the daily workout.
What have YOU done to get out and get active and find your health?
Today was Lower Fix EXTREME again. I still don’t like jumping or lunges. They are rough on my knees. So those are the two I modify the most. I do know that at one point while doing my lunges it felt like my knee tried to tweak, so I pulled back a bit and modified even more. A prime example of listening to my body.
I’m still enjoying this program, even though it is still kicking my booty and I’m learning. It is definitely a challenge and keeps pushing me. That’s a good thing IMHO. I hate to get bored with programs. Hard to be bored when I’m still working to perfect form and reps!
No, I’ve not managed to completely max out reps. I have to take a second and shake out muscles now and then. Again not a bad thing. She mentions several times in the workouts it’s okay to pause and shake out a muscle then get back in it. Form is more important than pushing through when you’re faltering. 🙂
What have you done today to push yourself beyond your comfort zone?