My Journey Back to Fitness

As I stood in front of the mirror, I couldn't help but feel a sense of despair and disappointment. I felt depressed and utterly unhappy with the person I saw staring back at me. That moment marked a turning point in my life—a moment that led me to embark on a journey of self-discovery and transformation.

Looking back, I vividly remember the shock I felt after having my first two kids. Motherhood had changed me in more ways than one, especially physically. I no longer recognized the person I saw in the mirror. My body had undergone a complete transformation, and it left me feeling lost and disconnected from myself.

But deep down, I knew there was so much more to life than just being a mom and letting myself go. I yearned to achieve something I had never accomplished before—to reclaim my sense of identity and find my place in the world.

Initially, I believed that simply working out and indulging in fast food would magically lead me to my desired goals. However, reality hit hard when I realized this approach was ineffective and disheartening. I felt defeated and overwhelmed by the lack of progress I made.

Determined to make a change, I dedicated hours of my time to research.

I delved into the world of fitness and nutrition, seeking knowledge and guidance on how to achieve my goals in a sustainable and healthy way. Slowly, I began to understand the importance of balanced meals, portion control, and regular exercise.

It was not easy

With newfound knowledge and determination, I embarked on my fitness journey. It was not easy, I had to relearn everything I knew about weight loss, which was nothing. As a young girl, I thought eating practically nothing was the only way to lose weight. But I learned this couldn’t be further from the truth. 

I worked tirelessly on my journey, to stay committed to my goals, shedding more than 65 pounds along the way. The process was challenging, both physically and mentally, but every milestone I achieved made me feel empowered and alive.

As the weight melted away, I fell in love with fitness and nutrition. It became more than just a means to an end—it became a way of life. I discovered the joy of pushing my body beyond its limits, relishing the strength and energy that blossomed within me.

More importantly, I found myself again. Through my journey back to fitness, I rediscovered my self-worth and realized that I am capable of achieving anything I set my mind to. I learned the importance of self-care and the profound impact it has on our overall well-being.

As I write this, I stand tall and proud, not only for the physical transformation I underwent but also for the mental and emotional growth I experienced.

My journey taught me that true happiness lies in taking care of yourself and embracing the power within.

Along the journey, I learned what true self-care and maintenance are. I learned that it is more than just calories in, calories out, and moving your body.  I did this when I first embarked on my journey, and while it led me to a form of success, and a newfound love of health, it did not lead me to the complete success I was going for. 

Let me explain...

I had to learn what I loved, how it affected me, and what was sustainable. While this began with Zumba for, which I taught for 8 years, it developed into a combo of dance, weightlifting, and sustainable nutrition. When it comes to movement and food, I never force myself into things I hate to get results. I dedicated myself, long ago to finding what I love and then transforming it into something that works for me each day.

While I found results in my first approach, I also realized I hardly went out to eat, and if I did, I was obsessed over every calorie. I did not have any room for a glass of wine, a beer, or a margarita. And while this worked for me at 23-24 years old, by the time I found myself with my 3rd, 4th, and 5th child, this approach wasn’t it.

I still loved health and fitness.

I still loved health and fitness. I just didn’t know how to make it work for the new person I had become or the life I was living. And I spent another several years trying to figure it all out. But I couldn't be more grateful for the struggles along the way. It is because of those struggles that I found what works, and how to help others find what works for them.

Listen, your journey will develop and shift over time, depending on where you are in life. Yes, it needs to begin somewhere. And it is ok to not know everything at first. It is ok to begin by trying out new things and finding you hate them. It is ok to hate salads! They are not the only way to achieve sustainable nutrition in your life. The key is to not give up in the search for what truly works for you. By continuing, and trying different things, in different combinations, you will find what you love, and you will be able to make it stick. 

Remember that you have habits you developed over time. Habits that served you at some point in your life. Perhaps, you just have not learned how to let them go when they no longer serve you and form new ones that do serve you, exactly where you are now.

Let us talk further about how to achieve goals, and self-maintain them, how to form habits that serve you, and how to make them work for your unique lifestyle. Let us learn how to create sustainable health and fitness habits, you cannot live WITHOUT. And by cannot live without, I mean habits that you do without thinking and couldn’t imagine yourself without. Habits that make you happy with who you are and what you see in the mirror each day. 

I know the hustle and bustle of life can get in the way of a lot. I know firsthand as a wife and mom of five. It’s easy to neglect our well-being. However, prioritizing self-maintenance in terms of health and fitness is crucial for your overall happiness and longevity. By integrating new healthy habits into your daily routine, you can achieve a sustainable lifestyle that supports your goals and fits your individual needs.

One of the keys to success is finding workouts that align with your lifestyle. The first step is to identify activities that you enjoy and that also provide physical benefits. Whether it's jogging (which I personally hate, ha-ha) in the park, joining a dance class, or practicing yoga at home, the key is to engage in exercises that bring you joy and keep you motivated. When you genuinely enjoy your workouts, you are ten times more likely to stick to them in the long run.

Additionally, it's essential to choose workouts that fit your schedule and time constraints. Consider incorporating short and intense workouts like high-intensity interval training (HIIT) or circuit training if you have a busy day. These time-efficient exercises provide maximum benefits in a shorter duration. On the other hand, if you have more flexibility, you can explore longer workouts, such as steady-state cardio and longer weightlifting sessions.

Just remember that a HIIT workout does not necessarily mean killing yourself in a short amount of time. It just means you’re aiming for a higher intensity using short bursts between 15-45 sec, then lowering your heart rate by bringing the intensity down for 45-60 sec. Steady-state cardio will keep your heart rate at one level, usually that you can still have a full conversation. Also, you can incorporate, and should incorporate weights no matter what you choose as your movement. 

Why?

Because we women begin to lose 3-8% of muscle mass per decade after the age of 30, and this rate increases after the age of 60. Weightlifting combats these percentages, along with building the shape you will feel confident about. Also, our bone mass declines significantly during pre-menopausal and menopausal periods. And weightlifting combats these changes significantly.

Consistency is key when establishing new habits. Start by setting realistic goals and gradually increasing the frequency and intensity of your workouts. For instance, commit to exercising three times a week initially, and then gradually progress to more frequent sessions as your body adapts and your motivation builds. Remember, slow and steady progress is more sustainable than drastic changes that lead to burnout. I like to say, “Small Hinges Swing Big Doors.”

Apart from workouts, fueling our bodies with nutritious foods is equally important. Rather than following strict diets, focus on nourishing your body with wholesome and delicious meals. Find foods that give you energy and satisfaction, while still meeting your nutritional needs. Experiment with different recipes, flavors, and textures to discover healthy options that you genuinely enjoy.

When it comes to incorporating healthier eating habits into your daily routine, planning and preparation are key. Dedicate some time each week to plan your meals and create a grocery list filled with nutritious options. By having a well-stocked pantry and refrigerator, you'll be less tempted to reach for unhealthy convenience foods.

Incorporating protein into your diet is particularly essential

if your goal is to build a toned body and lose fat. Protein not only aids in muscle recovery and growth but also helps to keep you feeling full and satisfied. To make protein consumption easier, consider integrating it into each meal. Lean meats, poultry, fish, eggs, legumes, and tofu are all excellent sources of protein. And use a protein shake as a supplement, if it is difficult to eat larger quantities at a time.

It's best to limit proteins that offer a higher fat-to-protein content when trying to lose fat or maintain yourself. Do enjoy a delicious rack of ribs, just be mindful of how often you do this.

Mindfulness is the key to achieving anything. 

To make the process of building new habits easier, consider the following steps:

1. Start small: Begin by incorporating protein-rich foods into one meal per day. Gradually increase the frequency until it becomes a regular part of your eating habits.

2. Meal prep: Prepare protein-rich snacks and meals in advance, making it convenient to grab a nutritious option when you're busy or on the go.

3. Experiment with flavors: Explore different cooking methods and seasonings to add variety and excitement to your protein-rich meals. This will help prevent boredom and make healthy eating more enjoyable.

4. Stay hydrated: Proper hydration is crucial for overall health and well-being. Aim to drink an adequate amount of water throughout the day to support your fitness goals and optimize your body's performance.

Once you have successfully found what works for you, maintaining your results is a crucial step. Follow these three steps to achieve this:

Daily Mindfulness: Stay present each day and choose what aligns with who you are.

Daily check-ins: Every day you will need to check in with yourself. This means asking yourself if the food choices, movement options, or lack of movement options are what you need. These daily check-ins are crucial. 

Enjoy Life: This means you never cut everything fun, you just incorporate it using the 80/20 rule. This rule means having carbs, eating out, drinking wine, but most of the time treat yourself with the best nutrition and self-love possible. 

Remember, the key to creating lasting habits is consistency and perseverance.

Start by focusing on one aspect at a time and gradually integrate new practices into your daily routine. Celebrate small victories along the way, and don't be too hard on yourself if you stumble. Each day is a fresh opportunity to make choices that align with your health and fitness goals, and the women within you.

Enjoy the journey, learn from it, always move forward, and love yourself through it all.