Just like kindergarten (or maybe even the womb at the rate kids are learning today!) we learn the fundamentals of our reading and writing… A, B, C’S! that can also be put to the world of fitness. We each have our own footprint for fitness. It’s not the same, cookie cutter list for everyone though. My list can look drastically different front the next! This is also why we can’t compare ourselves to others, or 100% adopt another person’s fitness and eating plan and expect the same results. Different bodies, different likes, different success!
Here are my ABC’s of my fitness! My FitDamentals!
A: Abs. Abs, abs, abs.. What most girls seem to want and dream about. My abs hid from me for a LONG time. It wasn’t until I learned to eat better that they decided to peek out. There’s still a work in progress. I do abs for a number of reasons. Yes, I’d be lying if I said I didn’t want to look good in a bikini, but I do them for stability. I throw my back out at least twice a year due to a bad lower back. Core is the key in keeping my back safe!
B: breakfast. My favorite meal of the day. Pancakes, muffins, waffles… you name it! I love them. Too bad most of them are not gluten and dairy free friendly. So I came up with ways to make them healthier, high in protein and actually easy to make!
C: Challenges. I set challenges instead of goals. I am a competitive, almost type A personality. So if I challenge myself, I am more likely to succeed. I write them down, tell people about them, document them. That way I hold myself accountable.
D: Deltoids. My FAVORITE muscle. Do you have a favorite muscle? I love my deltoids. I work hard for them. So they pay me back by looking so pretty!
E: Eat clean. Eating Clean has completely transformed my life. I not only feel better internally, but I see the results of the hard work on the outside. Having a transformation (albeit small) makes it worthwhile, and provides much more drive to stick with it!
F: fats. I love healthy fats! Avocados, tahini, almond butter, coconut butter, coconut oil… don’t fear the fat. I find a way to use it in my daily plan. BUT I, obviously, make portion control decisions.
G: Guts aka jumping with feet in. This can also be a life fundamental as well. I think it takes guts, cahones, really jumping in with no life vest. There are things that will scare you in life. BUT, if you don’t try, you’ll never get the chance to succeed. I think I’ve mentioned it before, but the one thing I wish I could go back and tell my ‘younger self’ is “Eiren, if you never ask, how can you get a yes… you’ll just get no’s”. Got to have the guts to make the leap! Yes, you might fall flat on your face. I HAVE. I get back up, perhaps have a little cry, dust myself off and move on. Try again. Hey, if anything you learn what not to do the next time around, right?
H: HIIT. High Intensity Interval Training. When this concept was introduced to me, I jumped at the idea of not having to do continuous exercise for 60 min straight every day! My body has never been more fit. And especially working at a desk job, I feel better knowing that I am burning longer than just that time with the DVDS.
I: Intuition. List to your body and what it’s telling you. If you feel hurt, don’t exercise. If you have a stomachache, don’t eat the things you know will make it worse! Usually your body is telling you something, you just have to listen! Which we, as a culture, don’t always do so well! If you’re tired sleep, if you’re hungry eat, if you’re thirsty drink! (I meant water… it’s not 5 oclock somewhere every day!)
J: PB & Jeggs. Another lovely recipe creation I found this year. All from Laura from Sprint2theTable. PB & Jeggs!! Egg whites, peanut flour and berries. It sounds odd, but it’s amazing!!!!
K: Kickboxing. My Soulmate workout. It took me a long time to find something that I enjoy doing and will continue to do long term. Kickboxing is it. Whether it is in the form of turbo or martial arts. I enjoy doing it. Punch, Kick and Jamming makes me just feel more confident, stronger, and heck if I can get a little self-defense lesson in its good too. SMALL AND PETITE, BUT MIGHTY!!!
L: Lateral Raise. This one goes along with the Deltoids. Lat raises are my favorite exercise. Be sure when you do them you keep your elbows at the same height or no lower than your wrists! You don’t want to lift from your wrists!
M: Muscle. Your body needs, loves and burns with muscle. I lift HEAVY. I used to fear lifting. No more. Women and men will build muscle differently. Yes, my legs will build a little more muscle than the rest of my body, but I learned that going into it, and know what to and not to do. No one wants linebacker thighs!
N: Nooch. I love Nooch. This is a new staple in my pantry this year. If you are unfamiliar with “nooch” it is nutritional yeast. It is amazing condiment. You can buy it in flakes, I usually get Red Star or buy bulk. I tried the powder, but it wasn’t the same. It is a great source of vitamins, especially B-complex and is a complete protein. It’s also a great cheesy flavor alternative to my dairy free lifestyle!
O: Orange. I am saying this is a staple because I eat orange vegetables. They seem to be my favorite. Squash, carrots, squash, squash, more squash! I have a serious love affair of the winter varieties!
P: Protein. My body craves protein. I haven’t eaten red meat since I was 9 years old. And then after college, I sort of grew bored with chicken and turkey. I stopped eating them for about 5 years. Now, my body craves chicken and turkey. I can go days without and and then, I stop right in my
Q: Quads. My quads hate plyo lunges. But that means that they aren’t strong enough. That jelly feeling in them is a love/hate relationship. Hate seems to be winning right now, but that just gives me a new challenge.
R: Recovery. I am NOT good at this. It is a fundamental that I just can’t get through my thick skull. It’s like geometry for me! Never got that either! Our bodies NEED a day of rest to recover. I am challenging myself to take a full day off of cardio, and then a full day off of lifting. Alternating. If I do take a full rest day, it will be one of active rest. I try not to take rest days when I’m working because I have a desk job and sit almost 6 hours out of the day, and then 2 for travel. Know your body and listen to your body!
S: Sleep. Love it, Live it, can’t live without it. I can go about 3-4 hours of sleep a night. But whY? I have adopted the early to bed, early to rise mentality. I know I’m young, but I get up early for work, and I don’t want to sacrifice my sleep schedule. So I try to aim to get about 7-8 a night. It’s not only great for my mental well-being, but health as well.
T: Tracking. I track my fitness. I am actually a teambeachbody member, so I track my workouts. I was tracking what I ate every day to make sure that I was EATING ENOUGH. This is a HUGE misconception. Our bodies NEED food to function. If you’re working out, you need even more of the right foods to replenish and repair. There are some great calculators out there. I actually have a IG screenshot of one formula! It’s fantastic!
U: Undergarments. What you wear under your clothes and workout wear is just as important! There are somedays that I just don’t feel good, or I feel like I don’t look my best! Those days, I turn to my YummieTummy Tank. www.yummielife.com/ It was the best sample sale purchase I made! It helps to suck me in, make me feel like I can walk a little taller on those self-conscious days!
V: Hahaa, I have to write this one because it’s only since I started lifting heavy and doing HIITs that I realized I use my VOICE. I always used to laugh at the tennis players when they would yell or make weird noises after hitting a shot. UM.. yeah, I do that! I actually swear. I’m not a cursing person by nature. I actually have a 50’s housewife vocabulary when it comes to my swears. But when I can’t breathe or my heart rate is out of the park, I swear. Yup.. I have a voice!
W: Whites, as in egg whites. I eat them constantly. Heck, I usually find a way to incorporate eggs into almost every meal of the day! I do eat a little yolk everyday though. I read somewhere that 1 yolk/day is the max for cholesterol. I still only eat like ¼ to ½ of one though.
X: this is sort of an “x” but example. Being an example to others. You will A. help others by encouraging them through your success (however small or large they may be!), but B. you will also hold yourself more accountable. By putting yourself out there as an example to others, you almost always push yourself harder! It wasn’t until I started using IG and blogging that I really started to 99% of the time hold myself accountable.
Y: YES! Say Yes! Yes I can! Accept that you can do things. Stop being negative and saying “NO” I can’t. It’s like child development class. We learned, you should refrain from telling a 2 year old no. Restructure the sentence to make it a positive. Do the same with fitness, nutrition and life! MORE yesses please!
Z: zeggs!!! One of my favorite meals that I learned from Instagram! Zucchini and egg whites cooked like oats. GENIUS!!!
Do you have any fundamentals?
What are your ABC’s!!! Feel free to pass it on!