Building a strong foundation when starting or starting again

As you know, I have the privilege of working with women of all ages, shapes, sizes and fitness levels. These last few months in particular I have found an underlying sense of urgency in the women in my gym and online. Whether they are post partum, seniors, middle age, collegiate, and/or just starting their careers, – all across the spectrum, women are seeking help and have had enough. They know that mentally as well as physically they want to start making better positive changes because they are going the wrong way.

Today, I wanted to share a few fundamental CORE takeaways that I have been sharing with everyone in this season. Whether you are a fitness enthusiast or just starting your journey for the first time they are key reminders to assist you on your journey. It is something that I have to consciously tell myself as I embark on my own journey as a new mother and business owner in 2021.
Lets take an inventory of where you are in these six areas and lets understand your baseline. it only gets better from here!
1. Forgive yourself
Think about the las time you travelled and how it felt to carry your luggage from your home to the car, from the car to the airport, then to the check in counter, then to the airplane, the appropriate compartments top or stuffed underneath, then getting everything off the airplane, a stop at baggage claim tp pick up the items you checked in, then get everything into the next vehicle that is taking you to your destination only to do all of this again when you are heading home. We recently did this when travelling to Arizona to see my in-laws for the first time in almost 2 years. The last 10 years we have visited them at least once. This time around was definitely more interesting carrying our 9 month old plus her belongings. Stick with me. Now think about all the weight and effort you are carrying on a day to day basis on an emotional level. Think about how heavy those emotions and how much they begin to weigh on you day in and day out. Think about all that unnecessary heaviness you are carrying around. Those heavy emotions need to be set down and left. You are NOT meant to carry that. Give yourself grace right now and set those bags down and do not pick them back up. Please put it down. I know I have been guilty of this as well and I am grateful for the various moment in my life when loving women have pointed this out to me. How freeing it was to put down the thoughts of shame or frustration, anger , etc So please give yourself grace and put down that heavy baggage you are carrying of shame, regret, discouragement, bitterness, pride, anger….

2. Water
Are you drinking water? Yes or No. If no, lets start. If yes, how much in a day and prove it!
Quick Google fact:
Up to 60% of the human adult body is water. According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.
According to the National Academies of Sciences, Engineering, and Medicine, general water intake (from all beverages and foods) that meet most people’s needs are:
~15.5 cups of water (125 ounces) each day for men
~11.5 cups (91 ounces) daily for women
People get about 20 percent of their daily water intake from food. The rest is dependent on drinking water and water-based beverages. So, ideally men would consume about 100 ounces (3.0 liters) of water from beverages, and women, about 73 ounces (2.12 liters) from beverages
Adequate water intake will help with:
regulating body temperature, protecting your tissues, spinal cord, and joints;
excretion of waste through perspiration, urination, and defecation; maximizing your performance with exercise or with day to day activities at work or with your family; preventing constipation, allowing your body to absorb nutrients, improve blood oxygen circulation, prevent kidney stones, UTIs, high BP; boosts energy/mood and prevents dehydration
3. Movement is healing
We were made to move and learning how to move safely is empowering and fun. Not knowing what to do or where to start is not an excuse to do nothing. Overcoming fear one step at a time even if it is baby steps is a good thing. Progress over perfection. At Ladies Super Fitness we include personal training to help our ladies succeed. You can also visit our YouTube Channels at “Ladies Super Fitness” or “Hey Fit Mom” (workouts during pregnancy and beyond) for more workouts, instruction, and guidance
4. Food is fuel
We all know we should eat healthy? So why are 2/3 Americans considered overweight or obese? Lets keep it simple are the foods you eating giving you energy or taking energy away from you? Where are there areas we can improve on? Are you skipping meals? Are you eating out daily? Are you eating vegetables? What is your current baseline and where are the areas you willing to make adjustments and changes?
5. Rest
Not getting enough rest can be debilitating, painful and life threatening overtime. I can speak from personal experience as my daugher literally did not sleep at night for ~5months. Are you getting 7-8hours of sleep/night? Are you staying up late watching t.v or on your phone? Is your screen time more than your sleep time? Do you make time for active rest like stretching, meditating, hiking outside, journaling, warm baths? Are you getting enough nutrients that promote restful sleep like magnesium, zinc? Are you taking in too much caffeine, do you have a sleep ritual?
6. Support
Life was not meant to be done alone. There is joy when we can share and tackle seasons together and encourage one another and even learn from one another. In our gym, our next ladies night is on Thursday May 20th at 6:30pm. We will sweat, have fun, and let loose. Last week we had a blast at our Stow location. This is a FREE event so bring a friend and lets get to the core of it together so we can blossom and bloom the way we are created to be!!
You can also set up a tour and complimentary session with one of our awesome trainers today! Click the link below!
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