Dominika

Weight training & trying something New

Hey guys! Last week I couldn’t write a blog post because I had writers block but now I am back and better than ever!

This week I wanted to talk about something new I have been introduced to- weight training. I have never done weight training before, mainly because I was intimidated and had no one to teach me properly. But then my loving boyfriend, Derion Ducedre, who has been training hockey goalies on the ice and in the gym for several years, decided to become my personal trainer.

He just started to weight train with me two weeks ago but I have learned so much already. Every workout I start with 8 reps of squat warm-ups with the bar and then add weight to it for each set. Then I perform different exercises depending on the day. For biceps and back I usually do bicep curls, hammer curls and rows. For chest I have done bench press, pushups and dumbbell fly’s. Lastly for leg day, I have performed lots of squats, lunges and box jumps.

What I have really learned to love about weight training is the actual weights (as silly as that sounds). I have been used to using my body weight for so long that I didn’t realize I can perform the same type of exercises with weights. This way I am able to go up in weight and really challenge my body. In just two weeks I have been able to squat just the bar (45 lbs) to squatting the bar plus twenty pounds on each side (95 lbs). I love how by just slowly adding weight to each exercise, I am able to see the strength and improvement in my body.

Previously, I have been intimidated and scared from using weights in my exercises. But now weight training is now one of my favourite aspects of my fitness routine and I can’t wait to see the results. I am also thankful to Derion for teaching me how to perform the exercises properly to avoid injury and ensuring I use the correct muscles.

If you’re ever bored of your fitness routine try spicing it up and add something new- whether it be a spin class, weight training, yoga or doing a workout with a friend.

You never know what joy it can bring to your life.

-D

Dominika

Perspective & Prioritizing

Life, as we know it tends to get busy sometimes, or all the time. When it gets really busy we often hear the phrase “I don’t have time for it/that/them etc.” I too would often use this phrase, until I saw a phrase online that said, “Instead of saying ‘I don’t have time’ try saying ‘It’s not a priority’ and see how your perspective changes.”

Since reading that (little over 6 months ago) it truly changed my perspective on what I prioritize in my life. Anytime I would think “I don’t have time for that” I caught myself and said “It’s not a priority.” And then I would ask myself “Should I make it a priority?” Believe it or not, this simple saying made me realize what I DO need to make a priority in my life. It helped me to make time for important aspects including fitness, studying, family time, work and blogging. More importantly, it helped me ensure I am not wasting my time on unproductive things. It made me focus on my goals and work hard to achieve them.

Sometimes reading a simple phrase online can truly improve your life for the better. You don’t need to purchase a new workout guide, fancy equipment or luxury items. All you need is to put things into perspective, sit back and ask yourself, “What is my priority in life?” Write all of these things down and from there you will realize what you put the most time and effort into. If you feel you need to put more time and effort into another aspect of your life (family time, significant other, healthy lifestyle, traveling etc), then cross some things off of your list.

You can truly do anything you set your mind to. Sometimes all the motivation you need is as simple as changing your thinking.

Happy Sunday and remember to take care of yourself.

-D

kierstyn

No Goals, No Expectations

When I first started my fitness journey back in April 2016, I set a ton of goals for myself- “I want to lose 20 lbs by September”, “I want to be able to do 20 push ups without modifying them”, “I want to have one cheat day a week.” At first these were great because they kept me motivated but then they became the reason I began to doubt myself. When I would weigh myself and I didn’t lose the weight I wanted or when I would eat something I knew I shouldn’t have, I would feel this overwhelming guilt. Kierstyn, why couldn’t you just stick to your diet? Why didn’t you work out harder? How are you ever going to reach your goals if you don’t push yourself 110%? This would make me want to give up. It was this vicious cycle and I couldn’t get out of it.

Seeing other women’s result stories were wonderful at first. I would get this sensational feeling like, “Wow, I can do that. That can be me!” This was great until I reached the same progress period that they did and didn’t receive the same results. My expectations were not in line with my body and my lifestyle, they were in line with theirs.  I was left feeling like I wasn’t good enough and that I wouldn’t be able to reach my goals when I wanted.

It wasn’t until this past December when I realized what I was doing wrong. I realized that I was only living for the end result and when it didn’t come, I let it keep me down. I realized that having goals was not the best thing to do and having expectations only lead me to failure. As a result of this new understanding, I decided to toss all of my previous goals and expectations into the trash. Instead? I made a vow to myself to live every day the best way I could possibly live it. Below are my vows to myself:

  1. I vow to fuel my body with natural and healthy foods.
  2. I vow to exercise daily and ensure stretching is a priority.
  3. I vow to treat my body with the respect it deserves.

Learning to focus on leading a healthy lifestyle rather than working towards an end result has allowed me to enjoy life to the fullest. I workout because I enjoy that time to myself (and I love to sweat!) I eat healthy because I know that’s the best thing for my body and that it will help me improve other aspects of my life. I have a cannoli because I absolutely love cannolis. Looking at life this way is a lot easier than trying to obtain a certain external state. It’s become natural. It’s become my life.

15857074_710086102502632_374635088_o

– K