I reached out to a gym trainer, and he offered to train me online in the mornings. All I had was a mat, chair, dumbbells, and bands. These morning workouts were perfect. Given how weak I was, the workouts were challenging and ideal for basic foundational strengthening.

After working out for a few months, I knew something was missing but didn’t understand what I needed to change. I added additional outdoor workouts, but that wasn’t what I was missing. What I needed was to return to the gym; however, given COVID, I wasn’t ready.

My interest in working out faded from August – October. I did a little here and there; however, over the holiday, I reflected and realized that I needed to return to the gym and was ready to return to the gym. For whatever reason, the gym motivates me.  

Now, I must share an important concern for me. I have always wanted to tone my arms and reduce the “stuff” in my thighs with muscular definition. Well, reducing the cellulite in ,my thighs wasn’t happening with my current workout regimen. Once again, I was still yearning for more.

Well, due to my daughter, my interest in TikTok increased. Why…is a long story. I started watching TikTok workout videos. A man posted something that resonated with me. He shared that you must lift meaningfully for physique changes. So, I reflected and changed my workout to what I thought he meant.

One day, I observed a man focused on his form. I asked him what he was doing. He really helped me connect the dots. I realized that I was stronger than I thought and switched to the workout regimen he used and increased my protein intake.

Now, I can see results everywhere – with some results in my thighs. Time will tell…

Contemplate:

• Are workouts part of your daily activities?

So, let’s focus on the health-fitness connection. Fitness supports overall good health. That is not to say that a fit person will not get sick. Anyone can fall ill at any time.

Fitness supports your body’s daily performance, and it reduces the toll that time can take on the body. The point that I hope to convey is that we all need to take a risk on fitness. You can never lose. It’s a win-win!

If you feel like you are losing your fitness aspirations, you may need to re-evaluate your approach to fitness. For example, if you go to the gym every day, walk on the treadmill for an hour, and notice minimal physique changes, you may need to change your approach. The treadmill is a good cardio exercise. Cardio exercises improve lung functioning, heart functioning, and overall vascular wellness. If you desire to increase body muscular strength, you should consult your doctor.

If you are not sure what fitness entails, please research. When I researched improving muscular strength, I looked at the daily regiments of body builders. Now, I don’t aspire to be a bodybuilder; however, I gained a whole lot of insight on what it takes to transform the body.

My research also led me to supplements. I do take a daily vitamin and biotin; however, I am not investing in other supplements. My focus is on eating well, sleeping 7-8 hours a night, stretching daily, and working out my upper twice a week and lower body three times a week.

If you allow yourself, you may fall in love with working out.

And if you do, it will be a life changing event that you will not regret

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All I can share is what I see, and maybe my sight is limited due to my environment? Well, indulge me for a minute.

When I go to the gym, I see men of all ages lifting weights. Trending is men 60+ years old in the gym with personal trainers. Their goal is to increase strength. I think that flexibility also needs to be a goal. As I observe, they struggle to bend at the knees. This range of motion can be improved. Nonetheless, it’s impressive.

When I go to the gym, I see mostly women exercising on the cardio machines, participating in gym’s free workout classes, or working out in group body or ab workout session. These workouts are great places to start your fitness journey; however, don’t get complacent and remain there.

Strengthening your body’s muscles is a need not an option. Once you discuss with your doctor, create a plan to strengthen your body. Remember, you cannot target body change. If you want a bigger glute, don’t solely do glute exercises. The goal is to improve your overall body’s fitness level, and along the way, you can target the areas that mean the most to you.

I work out my upper and lower body every week, and when I can, I put extra emphasis on the “non-muscular stuff” in my thighs. It pains me to use the word cellulite.

If you want to strengthen your body’s muscles, consult your doctor, and research the best way to achieve your goal. If you opt to work with a personal trainer, give all you can in each workout. It’s your responsibility to maximize each session with your trainer. Regardless, of your work ethic, your trainer gets paid. So, get your hustle on!

Contemplate:

•  Take time to observe some people in your gym, what do you notice?
• What can you learn from others?

Fitness is sexy. Fitness is fun. Fitness is not bound by age. It’s fueled by passion and requires minimal financial cost. Yet so many benefits.

It’s often hard to achieve yet so easy to lose. We all have a unique relationship with fitness. Our relationship with fitness is omnipresent whether we acknowledge it or not.

I guess it goes back to understanding how to commit to “it”. Yep, you must invest the same amount of time that you invest in any relationship.

Relationships require communication, time, love, passion, creativity, and a fundamental understanding that I am committed – to fitness.

What defines a commitment to fitness? My journey has taught me that there are 4 “pillars” to fitness:

Rest                     6 to 8 hours per night

Stretching           1 time per day

Eat-Hydrate        4 to 6 times per day

Exercise               4 to 5 times per week

Which one is most important? I would say eating – hydrating is most important.

If you don’t eat-hydrate well, you may exercise every day and barely see the fruits of your labor. If you eat- hydrate well, your skin will radiate, and your body will change. How much your physique changes will depend on your starting point and your level of effort.

Contemplate:

• What is your relationship with fitness like?

My arms were limp. My shoulders were burning. But the thought of leaving and not finishing was appealing yet too disappointing.

I couldn’t help but wonder why I was so intent on stopping. As I continued my workout, the thought of leaving was more real.

What changed my mind – my thighs! I looked down at my thighs and remembered why I needed this journey and the importance of ending each workout with a 10-minute intense cardio exercise. 

I need to tattoo this to my forehead: “In order to change the structure of my body, I need strength training and cardio workouts.” My original goals were to strengthen my Olive Oyl arms, build a strong core, and figure out how to reduce the ‘non-muscular stuff’ in my thighs while strengthening my muscles.

Currently, I am on a nine week workout schedule. My personal development is dependent on 4 pillars: rest, food, exercise and stretching.

It has been immensely helpful to video and view my workouts. I have grown exponentially from watching my workouts, researching the proper lifting form, and resisting the temptation to cheat.

Contemplate:

• How do you stay motivated?

I use the internet daily to view weightlifting videos. If you use the internet to research fitness related information or to watch videos as I do, please be careful. All information is not correct information.

I try to watch three current-different videos and/or read different articles to gather a diverse and well rounded understanding before using the information. Everything on the internet is not accurate.

Personally, I lift 3 days on my lower body and 2 days on my upper body. If I am feeling good, I may opt to workout on Saturday on my upper body. 

I spend a lot of time researching and practicing my lifting form in my bathroom mirror as well as practicing prior to using the weights in the gym.

Please know that weightlifting is taxing on your body. Do not weight lift until you have connected with your doctor, thoroughly researched, firmly understand, and have practiced the correct lifting form prior to weightlifting.

Before I started to lift weights, I established a baseline level of strength without weights. I guess you can say that I prepped my body before diving into weights. This approach worked very well for me.

Please share your fitness approach. I enjoy learning new perspectives.

After several trips to the orthopedic office, I was feed up with my stiff joints. The only way to improve my physical state was to strengthen my muscles and increase my range of motion.

Daily stretching improves flexibility significantly. However, initially I could not figure out how to broaden my range of motion in my knees,  ankle, and achilles areas. I decided to improve my knees, calves, ankles and achilles flexibility by stretching beyond my comfort zone. I asked myself “What position causes me the most discomfort?” That would be sitting in a low seat or on the floor and then trying to get up.

Here’s what I decided to do. Every day, I would sit on the floor and get up (with as little assistance as possible from my furniture) five times a day. Two months later, I could fully bend my knees, ankles, and achilles and rise off the floor effortlessly.

Sitting on the floor and getting up made me stretch my knees, my calves, my ankles, and my achilles in different positions. Another benefit was the ability to bend my knees lower when squatting.

There’s a lot to be said for a dedicated effort to strengthen and improve your flexibility. Nothing happens overnight, and never be discouraged. Slow progress is good progress.

My main takeaway: Remember to stretch every day. Stretch when your muscles are warm – maybe after showering.

Contemplate:

• What stretches help your flexibility?
• When you stretch, do you feel better?