Triathlon: The First Steps

Did you really say triathlon?!?

Yes, I did: triathlon! I did mention in on my blog 40 things before 40, but I guess it still may surprise many. And yes, that is true. As of last Sunday, I am officially crawling my way to a triathlon. It is an ambitious plan so I am giving myself enough time to get prepared. It is more than getting ready physically. There are some mental blocks I have to overcome first. 

One of these blocks is the bike...

Triathlon: The First Steps

Training Thursday : Because There Is More than Cardio in a Fit Life

To do cardio or not?

That is the question!

The idea of cardio being the only physical activity for women is so widely spread that I find it scary. It is not like I am against it though. Far from that! However, the fact that it is frequently treated as the sole solution to all female fitness problems worries me.

Cardiovascular activities, or cardio as they are commonly called, have their importance in the path of a fit life. But how much of it do YOU really need?

Training Thursday : Because There Is More than Cardio in a Fit Life

Move It Monday : Alternative Workouts

Out of the box training!

We all know those jokes about every diet starting on Monday, next Monday, don't we? But there are also those who include the endless postponing of working out to the next week.

You do not need to fall into this trap. Even if you do not feel like attending a class or following your standard schedule, you can still get your workout done. Let's have a look at 3 choices to traditional training that will help you burn some calories and have fun at the same time. 

Move It Monday : Alternative Workouts

Move It Monday : Ambassador

I got news for you!

Probably you have already seen the badge on my blog and some of my sharing throughout the social media. Maybe I should have waited for this blog to come out and make the official announcement, but I just did not want to postpone it one day.

So here I am, another Move It Monday blog, however this time, it is going to be my very first one as a Move It Monday Ambassador!

Move It Monday Ambassador

Move It Monday - Gym Life

You know where you passion lies when you find something that makes move from your comfort zone without second thoughts. To me it is fitness. It is what makes me set the alarm clock every Sunday to wake up early and hit the gym. No, I am not a morning person at all, but it is worth it.

I love getting ready for my "date at the bar", but I know that there are some people who do not feel comfortable joining a gym. So for today's "Move It Monday" blog I want to share about the advantages of enjoying the Gym Life.

Move It Monday - Gym Life

Move It Monday - May 26th, 2014

Hi everyone! It is Monday again! How is yours been so far?

I am joining Rana, Erin and Stephanie in their Move It Monday linkup again.

Move It Monday - May 19th, 2014

Another week is upon us and it is time to get some action!

Move It Monday - May 19th, 2014

My training plan for this week is:

• Sunday (yesterday): quads and hams
• Monday: chest and abs
• Tuesday: quads, hams and calves
• Wednesday: back, biceps and abs
• Thursday: quads, hams, calves and abs
• Friday: run
• Saturday: rest day

Summary Sunday

Hi there! How is everything on your side? I cannot complain about this Sunday. The sun is shining here (it should be National Holiday in Belgium every time we have such a beautiful day) and I killed it in the gym this morning.

This week, I am on vacation for a couple of days. The plan was going to UK to attend Body Power, but even though things did not go as expect, I am still making the most out of my days.

Better than ever

Last Monday, I turned 39 years old. It feels so weird though. It does not look like so much time has passed. It still feels like yesterday that I was in high school dreaming about attending college abroad.

I turned 39yo on May 12th, 2014.

But the fact is, I am 39 now. Nothing changed in me from May 11th to 12th, however, major changes have been happening throughout the past years. And the truth is that I have never felt so good about myself before.

After taking a break from Fitness competitions, I have been enjoying different alternatives to keep my body in shape and improve my overall conditioning. I still lift weight on a regular basis, but I restarted running and have plans for expanding my 'curriculum' soon.

Running for starters

Running has become a major sport in the past years. I remember that when I participated in a race for the very first time, there was room for everyone and even for group pictures. By the second time I attended to it though, the place was packed and it only gets more crowded each year.

The great about running is that you can do it anywhere. You do not need much equipment and how fast or long you run is entirely up to you. You can run in groups or on your own at any time of the day, any day of the week.

Everything is simple and there are excellent plans out there for those who want to get started or improve. However, there are those small details that are hard to figure out on your own and less mentioned by experienced runners. I have learned some tips and tricks throughout the years that I want to share with you.

Etiquette

When running outside, one has to be extra careful when moving among vehicles and passers-by. If you are using on the road, make sure you run against traffic. Personally, I prefer to wear a fluorescent vest. It makes easier for drivers to see me in any weather condition.

When on sidewalks or trails, stay on the right, including when sharing the path with bikers and skaters. This can be a tricky one if others are not aware of it, which happens a lot to me. In this case, timely move to the other side after checking oncoming traffic. Sometimes, you will be able to force your way, but watch out for kids, elderly people, large groups and animals.

Posture

Mainly when you are working on improving your performance, be careful not to be sloppy with your posture. The same way as we tend to sit badly in our chairs at the office after many hours, we also get loose when tired during a workout.

In short, keep your head high, shoulders relaxed, hips facing forward, torso slightly lean forward and land using the area between your heel and midfoot. Your arms should remain on the side of your body swinging in rhythm with your stride.

Four simple steps to good form

Nutrition

Whatever sport or physical activity you incorporate in your routine, it will require more energy from your body than you used before in your sedentary days. Therefore, you will need to have in mind that your eating habits have to changed a little bit.

Running (or jogging) is an aerobic exercise. Many use it as support for weight loss because it allows burnning more calories during practice. Reaching deficit is the ultimate goal of those who want to lose some extra pounds. However, you still need energy to train and perform your daily activities. 

The solution in this case is to use and abuse of slow carbs such as vegetables, legumes, whole grains and nuts. They will support your training as well as stimulate your weight loss. 

Proteins are a must. Meat in general, (low-fat) yogurt and fish are great sources of protein and accessible to various doctrines. I also incorporate protein shakes to my diet because of their fast absorption and I do not get sick during training as I would after a full pre-workout meal. 

Tilapia Burgers

Hydration

Water has to become your best friend, if not already. There is an endless list of great beverages that promise (and some deliver) fast hydration, performance improvement and whatsoever. Still, nothing beats a minimum of 2 liter water for me. On the days that I need some extra minerals, I add some Celtic salt to the mix. Note that my longest race was a 10km. If you are going anything above that, other rules apply to speed up recovery and avoid health issues.

Note that I do make use of BCAAs during my training with weights, but when I run, I try to stay away from sugar. I have seen some alternatives out there recently, but I have not tried them yet. Time your water intake so that you have enough reserves during a race and hydrate again as soon as you are done.


These are very basic tips. I hope they can help you quick start, but be aware that the more you progress, the deeper you may need to go for efficiency. If there is anything else I can help you with, please let me know it.

#success

Gain muscle mass and lose weight

I remember that about 10 years ago, when I first attempted a come-back, someone asked me the killing question: "What is your goal: to lose weight or to gain muscle mass?" Unless you start the right way, with someone orienting you in the right direction, you will not be able to answer to it as I could not either.

My return did not happen back then because of health issues (I will talk more about it in another blog in the future). However, the truth is, I did not know what to say. For me, it was obvious that everyone wanted to lose weight. There was absolutely nothing else to think of. And what was this "gain muscle mass" talk?!? I did not want to become a bodybuilder...

Please note that I had already lifted weights before at the age of 19yo. At that time, I was also on a diet to 'put on muscle', but I was not even aware of that. The 10 years gap made me forget the whole process though.

Easter Sunday strength training

But why was this question so important? The thing is that, depending on your goals, not only your workouts, but your diet and supplementation, changes. Because you will be training your body differently, it will need more, or less, of certain nutrients and vitamins in order to function properly and lead you to the desired results.

You will surely find experts (and I mean real experts, not broscience) who talk about doing the two things at the same time. Do I believe it is possible? Yes, I do. Can anyone achieve it easily? I am not so sure about it.

Similar to those who show progress with IIFYM plans, those who have muscle maturity tend to have higher levels of success in building muscle and leaning down at the same time. Unless their metabolism is damaged for whatever the reason, such athletes (professionals or amateurs), are real fat-burning machines on a daily basis. And when they add some cardio to their routine and keep their carbs intake monitored, BOOM!

Unless you have some genetic predisposition, things may not go that smooth when trying to do both at the same time. It is true that you can (and should) try, but be aware that it will take a lot of pre-work before finally being able to implement a solid routine safely if you are new to it.

Temperature in °C earlier today: Perfect weather for running!

To start things, build muscle. If you have never dared entering the free weights room (this one goes mainly for the ladies), it is time to get over it. Personally, I have already gone through pretty much everything, but I am way too stubborn to let a spotter or a sexist take me away from my objective. When there, lift as heavy as you can. If you have to start with 2lbs weight because that is all you can, so be it. However, do not get stuck with them. Remember the quote: "Don't lift weights lighter than your handbag." For the moms, think about your kids weight. You can carry them around, can't you? So why not lifting at least the same weight at the gym?

For the guys, the tip is not lifting whatever weight you can unless your form is perfect. You may not feel it now, but no one can tell the damage bad posture can cause to your back and joints. Swinging dumbbells during curls will not make your biceps grow, but it may hurt your elbows seriously. Remember that you are at the gym for yourself. Leave the ego at the door. It is better to go ass to the grass with light weights than 3/4 squats with 100lbs. 

Depending on your fit level, wait from one week up to two months to start doing cardio. Hard gainers should wait the longest. You do not want to blow your gains at any cost. And when I mention cardio, I am not suggesting that you become a battery bunny and spend hours on the treadmill. Getting fit is the ultimate goal no matter. Becoming a toothpick is not an option. What you want is to get blood flowing in your body and to strengthen your cardiovascular system. Steady cardio once a week is fine and if you need some extra burn, go for HIIT.

Why? Because! Leaving for today's run.

Log your exercises, meals and progress (please see my blog "How you can make it work for you" for tips on ways to create your log). Take your mood and energy levels into consideration. Did you have a stressful day? Did you sleep enough? Everything matters. After a while, you will be able to see a pattern. This should be your guide for moving forward.

These are a few guidelines I have been using for myself in my "Personal experiment". Do you have other suggestions? Please let me know them. I would love hearing from you too.

'Till next time!

#DebbieInShape

Personal experiment

Some blogs ago, I mentioned that I was about to start a program to get in shape for the summer. Unfortunately, it seems that there was some confusion with the date. Instead of today, May 3rd, 2014 is the appointment for the kick-off. With that said, there is going to be a change of plans.

In the past month, I have been bulking. It is not like have been eating crap like there is no tomorrow, but I have increased the amount of carbs of my intake in an attempt to build some muscle mass in the process. I did hit some PRs at the gym however, my weight pretty much stayed the same no matter what.

Well, now I have two extra weeks in my hand, without any plan limitations and total freedom. So, I decided that I am going to make the best out of it.

Why? Because!

All these years, I have been always following someone's 'plan'. Whether it was a plan put together specially for me by a personal trainer or from a book or website, I myself never dared being creative about my training. Despite having the example of my boyfriend who built a great physique throughout 20 years of being his own trainer, I have always feared not knowing enough. But let's face it, no one knows me better, right?

Therefore, the time has arrived when I am going to be a big girl and put into practice all the things I have learned so far. It is going to be a great experience no matter the results. Of course that the knowledge my trainers acquired throughout the years is not to be compared. Still, I think I have gone through enough to deserve my trust too.

For this week, the idea is lifting three times and running/jogging/sprinting three times. I want to make sure that I improve my running performance without damaging the (little) muscle mass. It will be an experiment and I am really excited about it. So you will be hearing (or should I say reading) not only about my impressions, but I will be sharing my workouts, meals and everything related to my fitness schedule and reactions to it.

Where you invest your love,  you invest your life.

I am looking having you in this journey with me, but it will be great to hear from you as well. Who puts your plans together? Have you ever trained your own? What sports do you practice? Please let me know about your experience too.

Wishing everyone an awesome Easter!

#DebbieInShape

Guess who's back?

Here I am. A little more than one month away from turning 39, I decided to write another page of the book about my fitness adventures. After doing a lot of thinking, my heart (or should I say my feet) spoke louder. This person here is going to run again!

For most of my life, I have been involved with physical activities. First, it was ballet like most little girls, but it soon took off to all other available dance styles.

Around the age of 18, I started having major back problems. They discovered I had scoliosis and it had reached a point that it was even preventing me from getting out of bed on 'bad' days. Along with physical therapy, I was advised to swim. I could not swim back then and I found the lessons very boring. I quit classes after less than 2 months. And it was not until the age of 34 that I went back to the pool to learn it.

Sincerely, I do not remember how lifting weights appeared as a solution. I did not have internet at the time, so I wonder if I read it somewhere or heard it from a friend. The fact is that I was introduced to the iron by the age of 19 and it was love at first “sight”.

Throughout the years, I had many hiatus, with the longest one being from 2001 until 2010. My life had changed drastically: I left Brazil and moved to Belgium where I attended college (my classes were in Dutch and I did not speak one word during the first year). The money I had saved was only enough for my studies, so going to the gym was a luxury I could not afford. And after graduation, I started working right away (awesome!), but then time became an issue.

Last time I participated in a running event in 2011.

Making a long story short, at the age of 34 I decided that I had to do something about my physique. There were a lot of great things going on in my life, but from outside, I looked heavy, carrying extra weight that did not belong to me.

In the meantime, I have run, lifted weights, practiced BJJ and since last year, started participating in fitness competitions. The reasons for me changing so much vary from health issues to lack of time, or simply not being able to combine some of them.

In all three contests that I attended, I participated as a Bikini competitor, but now I am looking forward putting on more muscle and going for Figure (Body fitness outside the US). Because it is a new experience to me, I still do not know how long it will take me to build the necessary amount of lean muscle to hit the stage again. I am not in a rush though. I am enjoying this journey way too much to spoil the fun with useless stress.

And the best part about taking a sabbatic year is to be able to experiment and learn more about my body. Each person is different and what works for one does not necessarily work for another. Trial and error may not be the most efficient method, but it is a process full of rewarding lessons.

At the moment, I am lifting as heavy as I can to build some muscle mass. I am also adding extra lean carbs to my diet because I want all energy I can get. As from April 18^th, I will be joining a program from Flex Magazine Netherlands to get ready for the summer. It will last 8 weeks and I am dying to see the results.

Despite all the activity around me, there was something missing. I did not want to give in and I looked for excuses everywhere. But when things are meant to be, they happen. So yesterday, I bought myself a new pair of running shoes. Yes!!! I do not have plans for a marathon or anything of that matter (just yet). I only want to kick-off some beginner start to run plan and see how it goes. I miss the streets. I miss the weather working for me or challenging me. I miss running...

Next Saturday, April 12^th, it will be exactly one month before my 39^th birthday. Even though it was not part of the plan, it fits perfectly.

Gym look, new running shoes and flowers to bright the day!

Why did I write all that? It is because I want to share my journey with as many people as possible. I would love to learn from other runners, beginners or pros. I want to share tactics, tips and experiences. Tell me your fun stories and “wow” moments. I will be sharing things from my side as well. I have a feeling that it will play an important role in my journey to the physique of my dreams. I am just getting started.  

Where I have been

Almost one fourth of 2014 has already passed, but it seems like yesterday that I was writing my commitments. These have been very busy months for me in all fields.

The top moment of this first quarter was, without a doubt, attending the seminar of Nathalia Melo in Ireland. I have been trying to join one for such a long time, however there was always something blocking me. I had to book flights and made hotel reservations at the last moment, but I made it.

Nathalia Melo and me at RockPit Fitness in Ireland

No matter what field of expertise is or hobby, take advantage of as many learning opportunities as possible. No matter where in your journey you are, there is always knowledge that can help you and facilitate your progress. And it is not every day that one has the chance to learn from an Olympian. Mainly in Europe...

I had a great time there and only wished I had stayed longer. I met so many amazing people. It felt like home. 

Right after getting back to Belgium, I jumped into a transformation challenge from BodyBuilding.com. I picked Kris Gethin's 12 week hardcore as my plan. I am major fan of Kris and his work, so it was an easy choice. 

By week 9 out of 12 (yeah, that close to the end), my body started to act weird again. Or better saying, it stopped reacting at all. Since the idea was testing myself after last year's struggle, it felt right to drop the challenge. In addition, there is 3D life that required some extra attention. I had to take a break and "listen to my body".

In my terms, taking a break does not mean going nuts and eating all the crap that I can. What I did was I kept my usual diet this week and used the extra free time in the evening to do some reading and to catch up.

And while I was updating myself with the latest news on Facebook, I found out that Flex Holland was offering a 'shape-up' program of 8 weeks for only 20 people. I did not know if it was only for people living in the Netherlands or if girls were allowed, but I signed up for it.

Flex Holland Flex Summer Shape-up Program

Needless to say how excited I was to receive the confirmation that I had been chosen. Now it is a matter of counting down the days to get started. April 19th will be day 1.

After being in this fit journey for the past 3 years, I know that there is only that much that you can change in 2 months. Still, I am looking forward giving my best to reach great results.

Well, this is what I have been doing and I am looking forward sharing more with you all. I hope you all have been enjoying 2014 and wish you lots of success!

Have a great weekend.

Taking a deep breath

Choosing a topic for this week's blog was not an easy task. In the past months, I entered this "thoughts-full" mode and it is sometimes hard to be selective.

Here, I essentially write about my fitness experience, but there is more than training and dieting in the life of Debbie Rodrigues. There are the things I can control, and those that I cannot. There is happiness and there are the lessons. Who I am now is a reflection of my experiences and how I have been reacting to them throughout my 38 years of existence.

In general, I have this all-or-nothing attitude. Instead of first putting my feet in the water and slowly getting accustomed to its temperature, I jump in! Sincerely, it is a very rewarding way of life when it comes to things that are not influenced by others or the environment. Unfortunately when we "depend" on external agents, things frequently get messy.

What you get by achieving your goals is not as important as what you become by achieving your goals.

In my case, I had this pretty 'boring' plan for 2013. I did everything I could to go with the flow without thinking anything over. However, life had other plans to me.

Amongst some of the decisions I had to make in order to readapt, was changing my "Body Transformation" path. The idea was to be stage as fast as I could, doing anything necessary to achieve it the physique I dream of. My body did not like the idea though and after awhile, it started to play tricks on me. Since I'm not a Cylon and cannot jump into a more suitable body (Oops! Geek joke), I had to look for alternatives.

Therefore, the once "asap-plan" became a 2-year one. This more realistic approach itself already took a major weight off my back. I can breath again and enjoy my workouts like I haven't in a long, long time. And the results are already showing! Last week, I trained 6 days straight and even (finally!!!) included a session of Power Yoga to my routine.

Yoga Benefits

It does not have to be perfect to be enjoyable and to bring progress. In a world surrounded by negativity, we have to take charge of ourselves if we want to remain sane. There is suffering all around the globe, tragedies and cruelty; there is laziness, hate and arrogance. But there is also sunshine, the stars, nature and there is hope, kindness and love.

We cannot let the craziness and all the rush imposed by modern life take the best of us. Whenever you feel overwhelmed, take a deep and connect back with people and things that really matter. The rest... Well, let go of the rest.

Have a strong week!

No, I don't write plans

It is interesting how many people have been asking me about help with their diet and/or training. I understand their reasons. I am a regular, full-time, working person who despite the odds, is slowly achieving the figure of my dreams.

The thing is: I do not write plans to anyone. And my reasons are very simple.

The tips I give are based on my own experience and they never go further than "watch you sugar intake", "don't exaggerate with supplements", "watch your form" etc. To go any further than that, I would have to know the details about your goals, habits, general health (chronic diseases, high blood pressure, heart problems etc) and understand your level of commitment. Without one of these items, any further attempt to get you in shape would be irresponsible.

When wanting to transform your body or improve your condition, the most important thing is to look for professional advice. I cannot stress it enough! When you go the gym, there are a lot of people who look fabulous and that have been working out their "whole life". Still, believe me or not, that does not per se suffice to give you qualitative advice. They might even do it out of friendship or to help you out, however, remember that they do not always have all/enough knowledge to provide the guidance that you really need.

It is true that hiring a Personal Trainer is not cheap and that it does not always guarantee that they more than just a certificate. The thing is that each person is unique and it is imperative to your health that you work with someone who sees the big picture (not just your winning about wanting to get big).

Why is their knowledge not free? Because it takes months of studies and years of experience to acquire basic information and a life-long learning process to develop oneself as a Personal Trainer. New techniques and products come out every day. There is always something new that can be incorporated in traditional methods. Real Personal Trainers know they are worth their fee and that is why there is a price for their services.

I am not saying with that you should not listen to anyone anymore. The same way that there Personal Trainers and personal trainers; there are also a lot of people out there with much more knowledge and experience that you may first think. The tip here (yes, I'm giving you one) is becoming a sponge of the game. Use and abuse of sites like http://www.bodybuilding.com, http://www.fitnessrxwomen.com, http://www.muscleandfitnesshers.com and others, to learn about nutrition, training and supplementation. Do not waste your money with the new big thing just because you have heard some big dude/gal has been using it. Understand your body: What is your ultimate goal? What is your body type? What is your lifestyle? What is your diet? How many times a week do you train? And the questionnaire goes on and on...

Remember, you are unique. Your body is unique! What works for a person, might not have the same effect in you. Or even worse! Be realistic about your objectives and work step by step to achieve them. There is no finish line and the only adversary you have in this race is your own limitation. Learn, put your knowledge into practice and shine!!!!

Erase & Rewind

Since my time is limited, I generally plan my weekly blog entries in advance. This way I can do some extra research if necessary etc. The idea for this one was writing about supplementation, but some questions I have been receiving the past days made me change my mind.

Probably it is the time of the year. There is this whole pressure about "resolutions" and it gets to people (see also My 2013 Commitments). Suddenly everyone wants to lose weight, exercise, stop smoking and whatever they can think of. It is EVERYWHERE! Gyms get packed for a couple weeks and that is it. Yeah! After the first obstacle, all the enthusiasm is gone. No one talks about it and they all have excuse (good or not) for why they went back to their old habits.

The point is: you cannot expect that suddenly, like magic, an old habit of yours will vanish and everything is going to be perfect. Forget it!!! It takes time, consistency and hard work no matter what your goal is.

Many times, I have the impression that people are hoping that I can say: "I took this magic pill and all the fat disappeared". If it is your case, I am awfully sorry to disappoint you but reality is way far from that.

And you know why I can be so hard about it? Because I have been there and done that! I may not know the details of your story, but I myself have denied certain facts that cost my progress before.

In my blog Getting Started, I wrote about the steps I consider mandatory if you sincerely want to transform your body. Unless you are sincere with yourself and with your goals, there is no angel on earth that will help you achieve your objectives. At the end of the day, it is YOUR life, YOUR choices, YOUR attitude and YOUR results. Nobody else's...

No athlete is born in one day. It takes YEARS of hard work; of working out even when one does not want to; skipping parties; being laughed at for not drinking or for bringing your own food; missing a TV program because you need extra rest; getting up before sun rise to get cardio done; you name it!

Nathalia Melo: 2009 Ft. Laud Cup NPC - 2012 Olympia

Probably your "reasons" are very good ones and if you believe it, they are. However, one cannot expect to achieve anything with excuses. Stop blaming your partner, your friends, your job, the parties; and face yourself. You do not have to tell it to anyone, but you must be sincere to yourself. Unless you do it, whatever your goal is, achieving it will be a very tough task.

I wish everyone health and success in everything you do!

My 2013 Commitments

Here we are! The new year has started and it is time to get things going. Maybe you found the title of this entry a little odd. Why "commitments" instead of "resolutions"?

Well, words are what we make out of them. I associate "resolution" to a short-time effort that people drop down when facing any adversity. This idea scares me and that is why I prefer the word "commitment".

Happy 2013! This year I will...

For the first time, I wrote down a small list with my plan for 2013. I feel attached to it already and that is why I want to blog about it. Since then, this list grew a bit, but even if I need to update it here and there, these are the my main objectives for the next 12 months (no specific order):

• Get competition ready by the beginning of April: I am looking forward participating in the Limburg Open, so... ;)
• Keep on improving as an athlete: including stage presence, marketing and all other aspects involved in getting myself known in the sport and  in the media. I have big dreams and having a strong brand is a very important part of it;
• Give the first steps towards a pro-card: the amount of shows in which one can get a pro-card is REALLY limited in EU. Adding to that, I haven't seen any Masters competition for Bikini. I'm not backing down though;
• Finish the Personal Trainer course: there is so little information and support for girls who want to get lean and fit here. I love helping and motivating people. It would be great if I could aid them get in shape too;
• Progress professionally: once a workaholic nerd, there is no salvation for you. I will be assuming a new job position soon and I am really excited about its future possibilities;
• Become a more patient, organized and relaxed person (=zen): as a perfectionist and a control freak, I ended up adding extra unnecessary pressure to my shoulders. I seriously need to start working on that;
• Sleep more: even though it may sound the easiest one, I still haven't been able to find the best solution to achieve it. I'm still struggling with the limited opening hours from all gyms here and my working schedule. I will find a way though;
• Embrace a natural lifestyle: my intake is already based on whole foods, and I already exercise regularly, but there is more I can do to achieve the balance I mentioned some points before by taking a next step towards a healthy life style.

These are my short, medium and long plans for 2013. They are very simple, but require consistency and hard work. I am taking one step a time to avoid creating useless chaos and confusion that could hinder my progress. Like a friend of mine always says: "Life is great!". And it really is, but one has to live it day after day in order to be able to appreciate and enjoy it.

2013

So these are my plans? And yours? What are your commitments for this new year? 


I want to hear from you too! Let's support each other along the way and celebrate together our accomplishments!

Getting started

For now, I am going to take a break from posting on the Flex Cup because I want to write about something that has been on my mind a lot lately: starting off.

It has already been 2 years since I made my come back to the gym. A lot of things happened in this time, including a lot of pauses, restarts and changes. Maybe because of the approach of a new year and all this talk about resolutions everywhere, I feel compelled to share my 50 cents too.

I may not be there yet, but I am closer than I was yesterday.

Why do people generally start working? What is in most cases the greatest motivation to get off the chair? Someone else.

When I say someone else, it can be a role model that inspires you; or the comments of a friend, family member or relative; or even because of doctor’s recommendation. It is very rare to find people saying that they simply woke up in the morning feeling like working out again and doing it.

This kind of inspiration may help in the beginning, but let’s face, it does not always last long (enough)…

If you are in this crossroad now, I would like to share some tips that worked for me:

·     Take one step a time

I do not know how long it has been for you since you last trained. That if you have ever trained at all. It is true that having a goal is necessary so that you can start your plan, but be realistic. One cannot learn Physics if they are not able to count. Give yourself time to adapt, make small changes at first and enjoy your progress.

Like it or not, we are creatures of habits. If you have been drinking soda, eating sweets and fast food your whole life, you better be prepared that you will miss these things if you cut them from your routine. It is true that for some it works wonders, but if it is not your case, do not be too hard on yourself.

"Strive for progress, not perfection."

·         Be consistent

Guess what? Everybody has days when they wish they could stay longer in bed or watch that movie on TV. The difference is that extra push. Unless you are feeling really unwell, there is no other reason to skip a training. Even if you have to make a little shorter or lighter than usual, the only bad training is the one that you miss.

·         Get to know yourself

How are you feeling when that dessert becomes irresistible? Is it emotional eating? When you say you do not have the time today, is it really so or are you just not in the mood? Be sincere with yourself. It is important not only when it comes to fitness, but in life.

·         You can do it!

Different people have different goals, bodies and metabolism. Do not allow comparison to distract you from your objectives. You have your own pace and no matter how long it takes, as long as you believe in it, you will achieve it as well.

·         It is never too late

There are people who start in early ages and keep on going non-stop for the rest of their lives. Congratulations if you are one of these. If you aren’t though, as long as you are walking on the face of the earth, you have what it takes too. Age is just a number. What counts is your heart and soul.

·         Keep on learning

Internet is an amazing tool. You can use it to associate with people, learn exercises and techniques or even buy your supplementation. Use it to update yourself and grow. It can not only be a source of inspiration, but also be a great way to keep up with the new technologies.

·         Write it down

In the beginning, note down your goals. Then make sure you track your present measurements, food intake and physical activity. It will be of great aid when you start your plan. Once you choose your path (running, body building, martial arts etc), build your business case and keep it updated. You will be able to see your progress more effectively this way than just by looking into the mirror.

This is what worked/works for me. It is not rocket science, but will already keep you busy for enough time until it starts to come naturally. And if you ever feel in doubt or uncertain of your choice, go through this list or make your own. Remember where you came from and what your goals are. It always works.

Now go for it!