Tuesday, February 6, 2018

How I Lost My Right Ovary | My Personal Story on Losing an Ovary

I’ve been wanting to write my story on “How I Lost My Right Ovary.”  I didn’t know how to publically tell it, yet I knew I wanted to do it.  I think for so long I attached part of my identity to not having one ovary.  I felt defined for so many years by not having one ovary.  There were times I fell less of a woman, incomplete and not whole.  I attached my self-worth and self-esteem to not having one ovary.  Well, after I started My Fit Healing journey out of nowhere, the thoughts stopped because I did the inner work and up-leveled my self-love.  I no longer felt there was missing part of me, instead, I felt blessed and grateful my life was saved.  I felt more empowered to tell my story to show how we shouldn’t be defined by a health issue, illness or missing organ.  Now, I’d like to share with you how I lost my right ovary in 2006.

How I Lost My Right Ovary _ My Fit Healing _ Mary Miranda _ Pinterest

How I Lost My Right Ovary goes like this.

I started feeling really sharp pains in my abdominal area one day.  I thought they were cramps or colics from something I ate that didn’t sit well.  There were times I’d be paralyzed with pain and couldn’t even move because the pain would be unbearable.  I’d literally stay in a frozen position, the moment I moved the pain would get sharper.  There were two particular times that I vividly remember.  I was walking to my apartment from class on a summer day and it happened on the side street.  I felt a horrible and sharp pain on my right side.  I had to hold on to the rail and couldn’t move at all.  The pain lasted for a few minutes and dissipated after that.  I was fine and thought nothing of it.  Thought it was just cramps or colics.  Well, the 2nd time I can remember it happened at work.  I was in charge of the front room to welcome people.  All of a sudden I found myself holding on to the table because I was in excruciating pain, pain that you can’t move because it intensifies it.  Pain that makes you cry and doesn’t let you breathe.  I knew it wasn’t my appendix because I lost that in 2001.

I just thought nothing of it again. My mistake!  I was too worried about school, my social life at school, my boyfriend then and my college life.  On the weekend of June 3rd, I decided to go home to surprise my parents for their wedding anniversary.  I went to visit a friend because I didn’t want my parents to see me yet until the 3rd, which is the date of their anniversary.  I planned it so well and I knew they would be so excited to see me.  Well, on June 2nd, I walked down to the bathroom and I recall getting super hot, like hot flashes.  I was sweating and didn’t understand why.   I felt my blood-pressure drop and just got dizzy.  I remember I took my shirt off and put it on the floor to lie down to cool off.  All I remember next is waking up on the ceramic tile ground.  I managed to pull myself up and next thing I know, I woke up on the floor again.  What is happening I thought?  I had no idea.  I walked upstairs and it happened two more times as I was trying to get to the second floor.  I woke up in the middle of the stairs, tired, confused and dizzy.   I had fainted 4 times total.  No one heard me because I managed to get myself up again.  I went to the room and I fainted in the doorway.  I was immediately taken to the ER after fainting 5 times.  I was unconscious by the time I got the ER.  I remember kind of opening my eyes and all was blurry and fell back asleep.  I remember they put me in a wheelchair and that’s all I know.

I had no notion of life or what was happening.  Next thing I know my Mom woke me up and said: “you are going into surgery and they are going to remove your ovary.”  I remember crying and saying to her “no I don’t want to lose it.  Don’t let them take it out.”  I was not capable of making decisions and my parents had to consent to emergency surgery because I was on the verge of dying.  The blood was in my abdominal area and had gone up my lungs.  I had a corpus luteum cyst that ruptured and in efforts to save my life, they had to remove the ovary and fallopian tube, in what is called a Unilateral Salpingo-Oophorectomy.

I woke up heavily under morphine and with a massive headache.  The light was so bright and my parents were there on June 3rd, their anniversary.  What a surprise I gave them.  I remember being so drugged up that I felt happy and I don’t think I had comprehended well how I lost my right ovary.  My headaches wouldn’t go away.  They were pounding headaches due to iron deficiency anemia produced by all the blood I lost.  I had 2 blood transfusions.  They saved my life again.  I’m sure I can’t remember many things from this tragic time on How I Lost My Right Ovary, but I’m trying to be as descriptive as I can.

In this image, you can see my scar… It’s 13 cm wide.

How I Lost My Right Ovary | My Fit Healing | Mary Miranda | Default 3

Now, I want to share with you what a Corpus Luteum Cyst is, symptoms and awareness information.

Corpus Luteum Cyst Symptoms | How I Lost My Right Ovary

  • Pelvic pain that is dull or sharp aching.
  • Pelvic pain before or during the menstrual cycle.
  • Painful periods PMS.
  • Abdominal bloating or swelling.
  • Nausea and vomiting.
  • Painful bowel movements.
  • Painful intercourse, very painful and major discomfort.
  • Pain in the lower back or thighs.
  • Breast tenderness.

Many of the symptoms are associated with PMSing and can be confusing and often ignored, trust me I did that too.  I often thought it was cramps due to period and since I had been irregular most of my life until 2006 I didn’t think anything of it.  I thought I was probably getting a second period within 28 days, which it wasn’t unusual for me.  Even when getting yearly pap-smears, I was never told I had a cyst on my Obgyn through a pelvic exam.  If the doctor is not able to say something, please ask for an ultrasound if you experience any of the symptoms.

I learned that all women have ‘cysts-like-fluid-sacs’ called follicles as part of our monthly cycle.  If the follicle keeps growing it becomes a Functional Cyst.  There are two types of Functional Cysts, Follicular and Corpus Luteum.  Well, a Corpus Luteum Cyst may disappear in a few weeks.  In some cases, a Corpus Luteum Cyst may expand by filling with blood or liquid and attach itself to the ovary, which is exactly what happened to my right ovary.  The Corpus Luteum Cyst may still exhibit no symptoms, but in some cases may grow, bleed or twist the ovary. This may cause pain in the pelvis or the abdomen and may require surgery.

How I Lost My Right Ovary | My Fit Healing | Mary Miranda | blog image 1

In my efforts to tell you my personal story of How I Lost My Right Ovary due to a ruptured Corpus Luteum Cyst, I want to ask you to help me bring awareness for preventive Women’s reproductive health.  It is so important to be empowered with information to prevent many unneeded situations, such as what happened to me.

I can’t even tell you what is going through my head right now. On January 16th, 2018, my new Obgyn told me he reviewed the pathological results from my surgery in 2006 and my ovary was healthy.  It was functional and ovulating.  There could have been a way to save it by removing the cyst carefully and suturing the ovary back.  Yet, I know it was an emergency surgery due to the loss of blood in my abdominal area and lungs.  I don’t know if the young surgeon could have done anything to prevent the removal of my right ovary.  Now, I sit here writing facing a similar situation.  I’m on the verge of losing my left ovary to an endometrioma cyst and I also have uterine fibroid tumor of 8cm in diameter.  My surgery is on Feb 9th, 2018.  Stay tuned for my blog post on my Tumor Story and facing this situation for the 2nd time.

How I Lost My Right Ovary _ My Fit Healing _ Mary Miranda _ Twitter

Please share to bring awareness and make sure if you have daughters, and they experience painful periods to take matters and make sure they don’t have ovarian cysts, uterine fibroids, endometriosis or other female reproductive problems..  This is all I ask. If my story can bring awareness and help someone save her ovaries, I’d be so blessed.  More blessed than I am today.  I’m staying super positive, hopeful and with a lot of faith that my surgery will turn out great and a hysterectomy won’t’ be needed.

Do you know someone who is going through the same or has? Let me know in the comments!

What can you tell someone that is going through this situation?

Thank you for reading my story on How I Lost My Right Ovary,

Much love to you,

Mary Miranda

Check this blog post: I wrote this not knowing my bloating belly was produced by the tumor.  I thought it was mostly from Leaky Gut Syndrome Bloating After Eating

The post How I Lost My Right Ovary | My Personal Story on Losing an Ovary appeared first on My Fit Healing.

Saturday, February 3, 2018

The reason I transitioned my brand and website to My Fit Healing

A new year means new beginnings and fresh starts. This year I did something that I resisted for so long. I debated and struggled on this for a long time. I didn’t know how to make the switch, but I decided it was time for a fresh new start in my blog and life.  I transitioned my brand and website to My Fit Healing.  I’m leaving Mary Miranda Fit behind and stepping into what my heart is calling me to do and be.

transitioned my brand and website to My Fit Healing

I want to introduce to you what this blog will be about, a clear representation of Healing on a whole new level. I want to present to you our new blog and website “My Fit Healing.” This is our safe space to be vulnerable, authentic, courageous and empowered through self-love.

I’m so happy and so grateful that you took the courage to follow me on my journey for the last years. I initially started my blog to share my healthy recipes as part of my fitness journey. It has been a beautiful journey of sharing Fitness and Nutrition with you as your Fitness and Nutrition Coach. Now, this blog will take a new spin holistically in Body, Mind, and Soul as I step into my new role as a Spiritual Life Coach. I’m truly passionate about helping you heal holistically in all major areas of your life and guide you on the right path to healing after unhealthy relationships. I found myself lost and not knowing what my real purpose in life was. I thought fitness and nutrition were my passions, but I always found myself talking about self-love, mindset, personal growth, spirituality, energy healing and many other things unrelated to fitness. I did a lot of inner work to gain clarity in what direction to move toward and I used my intuition to guide me in the right direction, which is Spiritual Life Coaching. I can’t wait to share with you my Spiritual Life Coaching journey.

The reason I transitioned my brand and website to My Fit Healing 1

What is My Fit Healing?

I want to explain to you what My Fit Healing is and why you should be super excited to be here. My Fit Healing is a healthy healing journey to heal your life in body, mind, and soul after unhealthy relationships. I decided to name my blog “My Fit Healing,” a brand I created in 2015. The name came initially in 2014 when I was training for my first bodybuilding show. At that time I was also healing after leaving unhealthy relationships. I was rebuilding and recreating myself and wanted something to represent my transformation journey, not only physically, but internally too.

What does “fit” in My Fit Healing stand for?

I think the word “fit” throws many people off, but I want you to have an open find and think of “fit” outside the box. For me being “fit” means more than aesthetics, it means being “fit” in all areas of your life, some unrelated to fitness and exercise. For me “fit” means being balanced, happy, grounded and healthy in body, mind, and soul. I believe you can’t be an entirely “healthy” or “fit” person if you don’t attend all major areas of your life. You can have a “fit” physique, yet your health might not be optimal, your thoughts might be toxic and your relationships might be unhealthy. I want this blog to be a resource to help you heal your life from the inside out.

The reason I transitioned my brand and website to My Fit Healing - pinterest

Get excited because my goal is to bring you amazing content to help you level up your life and become your best version daily. If you have recently left an unhealthy relationship, this is a safe space created with you in mind to heal your life, the same way I did. This blog will provide you with all the tools I used to heal my life. I can’t wait to see you transform into the beautiful butterfly that you are. It is time to EMERGE from your cocoon and claim the life that you deserve.

I am here to help you in any way I can. I am here to walk with you on your own “My Fit Healing” journey.

I’m so excited to have transitioned of my brand and website to My Fit Healing.

Read more about Interview for My Fit Healing

Love,

Mary Miranda

The post The reason I transitioned my brand and website to My Fit Healing appeared first on My Fit Healing.

Wednesday, January 31, 2018

The reason I transitioned my brand and website to My Fit Healing

A new year means new beginnings and fresh starts. This year I did something that I resisted for so long. I debated and struggled on this for a long time. I didn’t know how to make the switch, but I decided it was time for a fresh new start in my blog and life.  I transitioned my brand and website to My Fit Healing.  I’m leaving Mary Miranda Fit behind and stepping into what my heart is calling me to do and be.

transitioned my brand and website to My Fit Healing

I want to introduce to you what this blog will be about, a clear representation of Healing on a whole new level. I want to present to you our new blog and website “My Fit Healing.” This is our safe space to be vulnerable, authentic, courageous and empowered through self-love.

I’m so happy and so grateful that you took the courage to follow me on my journey for the last years. I initially started my blog to share my healthy recipes as part of my fitness journey. It has been a beautiful journey of sharing Fitness and Nutrition with you as your Fitness and Nutrition Coach. Now, this blog will take a new spin holistically in Body, Mind, and Soul as I step into my new role as a Spiritual Life Coach. I’m truly passionate about helping you heal holistically in all major areas of your life and guide you on the right path to healing after unhealthy relationships. I found myself lost and not knowing what my real purpose in life was. I thought fitness and nutrition were my passions, but I always found myself talking about self-love, mindset, personal growth, spirituality, energy healing and many other things unrelated to fitness. I did a lot of inner work to gain clarity in what direction to move toward and I used my intuition to guide me in the right direction, which is Spiritual Life Coaching. I can’t wait to share with you my Spiritual Life Coaching journey.

The reason I transitioned my brand and website to My Fit Healing 1

What is My Fit Healing?

I want to explain to you what My Fit Healing is and why you should be super excited to be here. My Fit Healing is a healthy healing journey to heal your life in body, mind, and soul after unhealthy relationships. I decided to name my blog “My Fit Healing,” a brand I created in 2015. The name came initially in 2014 when I was training for my first bodybuilding show. At that time I was also healing after leaving unhealthy relationships. I was rebuilding and recreating myself and wanted something to represent my transformation journey, not only physically, but internally too.

What does “fit” in My Fit Healing stand for?

I think the word “fit” throws many people off, but I want you to have an open find and think of “fit” outside the box. For me being “fit” means more than aesthetics, it means being “fit” in all areas of your life, some unrelated to fitness and exercise. For me “fit” means being balanced, happy, grounded and healthy in body, mind, and soul. I believe you can’t be an entirely “healthy” or “fit” person if you don’t attend all major areas of your life. You can have a “fit” physique, yet your health might not be optimal, your thoughts might be toxic and your relationships might be unhealthy. I want this blog to be a resource to help you heal your life from the inside out.

The reason I transitioned my brand and website to My Fit Healing - pinterest

Get excited because my goal is to bring you amazing content to help you level up your life and become your best version daily. If you have recently left an unhealthy relationship, this is a safe space created with you in mind to heal your life, the same way I did. This blog will provide you with all the tools I used to heal my life. I can’t wait to see you transform into the beautiful butterfly that you are. It is time to EMERGE from your cocoon and claim the life that you deserve.

I am here to help you in any way I can. I am here to walk with you on your own “My Fit Healing” journey.

I’m so excited to have transitioned of my brand and website to My Fit Healing.

Read more about Interview for My Fit Healing

Love,

Mary Miranda

The post The reason I transitioned my brand and website to My Fit Healing appeared first on My Fit Healing.

Friday, April 8, 2016

How to Start Eating Healthy | Part 2 Proteins

This is the second part of my series on How to Start Eating Healthy! I hope you enjoyed Part 1 on Carbohydrates post. This week I want to talk about Proteins, what they are, types, their benefits, what time to eat them, and more. If you want to learn how to start eating healthy, then you need to learn the basics of each macronutrient (carbohydrates, proteins and fats) and have a clear understanding on the role they play in our bodies. This will make you knowledgeable and allow you to make wise decision on how to start eating healthy for the rest of your life.

start eating healthy mary miranda fit twitter


You are what you eat! #eatinghealthy
Click To Tweet


I will give you the most beneficial tips on a series of blog posts on to get you started today on your path to learning how to start eating healthy.

How to Start Eating Healthy: What are proteins and why they important? 

Proteins:

They are the second most important and essential nutrient our bodies need. Proteins are the building blocks of everything that makes us; we can pretty much say, “We are walking proteins.” Not joking! Our cells, hormones, enzymes, tissues, organs, and entire organism are composed of proteins. Proteins are also the building blocks of DNA, so they play an essential role in our genetic code. You see how important they are?

What the benefits of proteins?

Here is a list of the benefits of proteins:

  • Needed to maintain good health.
  • Proteins are important for structural purposes.
  • 1 gram = 4 Calories/gram
  • They are very versatile! Helps our bodies with growing, repairing or replacing tissue.
  • Proteins are composed of 20 different main amino acids (essential and nonessential amino acids). Therefore, when we eat proteins our digestive system break them down into amino acids, which are absorbed in the bloodstream.
  • Help regulate hormone secretion.
  • Some proteins help regulate insulin in the blood, stabilizing blood sugar.
  • They help maintain an acid-base PH balance of the blood and body fluids.       If blood is too acidic (acidosis) or to basis (alkalosis) it can lead to coma or even death.
  • Help maintain the body’s water balance.
  • Act as transporters by carrying body fluids, nutrients and other molecules in the body.
  • Needed to carry oxygen (via hemoglobin) through our body.
  • If you are trying to build muscle, this is the most fundamental source of food you need to eat to build muscle!
  • Needed for movement (muscle contraction).
  • When we don’t eat enough carbohydrates to provide glucose for energy, our bodies seek proteins to obtain energy. If this happens we will lose lean body tissue, therefore lose muscle. If you are trying to build muscle, you need to eat both pre & post workout (proteins + carbohydrates).
  • Without proteins our muscles won’t grow and recover after workouts. Therefore they are needed for muscle tissue repair!
  • Help with hair and fingernail growth and skincare

What are different types of proteins? 

Proteins are divided in two types, animal proteins and plant proteins.

  • Animal Proteins
    • Proteins from animal sources
    • Foods
      • Lean meats: chicken, turkey, white fish, wild caught fish, salmon, red meats, shrimp.
      • Bone broth, collagen, beef gelatin, gelatin
      • Eggs, low-fat cheese, ricotta cheese, greek yogurt, cottage cheese
      • Whey protein, egg white protein, beef protein.
  • Plant Proteins
    • Proteins from plant sources
    • Foods
      • Legumes, whole grains, soy,
      • Veggies: broccoli, kale, mushrooms, spinach, collard greens, corn, mustard greens, parsley, edamame, peas, asparagus, soybeans (although I’d limit on the use of soy).
      • Spirulina, moringa, maca powder
      • Seeds (seed butters), sunflower, pumpkin, chia, hemp, flax, sesame, hemp powder/seeds.
      • Nuts (nut butters), almonds, Brazilian nuts, peanuts, cashews
      • Protein powders: pea protein, plant based protein, brown rice protein, soy protein.

There are 2 types of proteins, animal and plant based! #eatinghealthy #proteins
Click To Tweet


start eating healthy 4

What are amino acids? 

Proteins are composed of 20 different main amino acids (essential and nonessential amino acids). Therefore, when we eat proteins our digestive system break them down into amino acids, which are absorbed in the bloodstream.

There are twenty amino acids commonly found in animal-based proteins and eight of these are considered to be essential since the body cannot produce them on its own. These essential amino acids must be obtained through the diet or supplementation. The other twelve amino acids are nonessential and conditionally nonessential and these are capable of being produced by the body.  They can also be supplemented with food and supplements.  When you are under stress or sick, your body is not able to make some nonessential amino acids, therefore these are classified as conditionally nonessential.

  • Essential Amino Acids
    • Meaning: the body cannot produce these amino acids on its own.
    • Valine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan and histidine. Histidine is only essential for infants/babies, not adults.
  • Nonessential Amino Acids
    • Conditionally Nonessential Amino Acids
      • Meaning: when you are under significant stress, sick or going through a rough time, your body may not be able to produce enough of these amino acids to meet your needs, therefore you might want to supplement with diet.
      • Arginine, glutamine, tyrosine, cysteine, glycine, proline, serine and ornithine
    • Nonessential Amino Acids
      • Meaning: the body can make these amino acids on its own.
      • Alanine, asparagine and aspartate — are nonessential.

Will Proteins make me gain weight?

If you are trying to lose weight, a diet high in protein will benefit you.  Eating protein helps you control hunger too.  You want to select lean protein sources as I listed above into your diet.  Avoid meat cuts that are high in fat as calories still matter.  Choose meat cuts that end in “loin” for red meats, chicken breast, turkey breast, eggs, legumes, nuts (see list above)


A diet high in protein can help you lose weight. #eatinghealthy #proteins
Click To Tweet


What time should I consume proteins?

You want to consume protein in each of your meals and eat 5-6 meals, every 2.5-3.5 hours. You can do a Protein Shake click link for recipes.  You want to eat protein in all your meals, but especially around your workouts. For example you need to eat carbohydrates + protein as a preworkout and post-workout, this will allow the carbs to be digested and processed as a fuel, while using a higher percentage of protein for repair and growth.

If you are starving toward the end of the evening or night, then choose a snack with protein. Stay away from carbohydrates at night if you are trying to lose weight. Do snacks like Greek yogurt, cottage cheese, nut butters or a protein shake with some almonds.

How much protein to take to build muscle?

It honestly varies on how much protein is required depending on your body time and level of physical activity. Follow this formula to calculate how much protein to eat depending on your activity level or Access Protein Calculator here.

Body Weight (lbs) x Protein Amount Factor

Choose one of the following protein amount factors to plug into the formula.

  • .5 – no sports or training
  • .6 – jogger or light fitness training
  • .7 – moderate training, 3x per week
  • .8 – moderate daily weight training or aerobics
  • .9 – heavy weight training
  • 1.0 – heavy weight training daily
  • 1.5 – heavy weight training daily, plus cardio 3x per week

(Protein factor information taken from article from bodybulding.com)

I stick to 1g of body weight for my protein amount and it has worked pretty good. If I’m bulking, I increase to 1.5g per 1 lb of body weight.  So, right now I’m 130 lbs x 1 g Protein = 130 grams/daily. It I want to lean out more, then I will change the protein amount factor.


Let me know if you have any comments, questions on this topic! I’d love to hear your feedback.

  • How much protein do you take?
  • What’s your favorite protein supplement?

Check out these links to help you get started on a healthy lifestyle!

Thank You,

Mary Miranda

The post How to Start Eating Healthy | Part 2 Proteins appeared first on Mary Miranda Fit.

Tuesday, January 12, 2016

How to Make Fitness Resolutions That Work

Another year has come and you still haven’t set your fitness resolutions as you had planned.  You are still day dreaming, wishing and wanting to lose weight, tone up and be healthier.  You look in the mirror and say, “I wish I was 20 lbs lighter,” “I wish I was thinner,” “I wish I fit into those jeans,” or “I can’t believe I let myself gain this much weight.”  Trust me, you are NOT ALONE!  Most people don’t know how to make fitness resolutions that work and stick.

How to Make Fitness Resolutions That Work Mary Miranda Fit fab

I remember vividly before I turned 19, I kept saying “I want six-pack abs by the time I turn 19.” Guess what happened?  I let 10 years go by when I finally did something about it.  I never did anything about it.  That’s it!!! I NEVER took ACTION!  This is the secret to setting fitness resolutions that work.


“You Don’t Need Motivation to Start, You Simply Need to Start. #Motivation will come later.” Mary…
Click To Tweet


How to Make Fitness Resolutions That Work Mary Miranda Fit fb

How to Make Fitness Resolutions That Work

When setting your resolutions and goals, I use the SMART goal setting principle, which is an acronym that stands for goals that are Specific, Measurable, Attainable, Realistic, and Time-Bound.

 

1- FIND YOUR WHY?

Ask yourself, “Why do I want to be healthy?”  “What’s my main reason I want to set my Fitness Resolutions?”

If you don’t have a concrete reason why you want to be healthy or fit, then you will be all over the place with your goals.  You need to have a motive in order to know what action to take.  You can’t trace a plan if you don’t know the reason why you are making it.  For example, you want to lose weight, but what is the reason behind this?  Simply because you want to be thinner, or you have a cardiovascular disease that requires your to lose weight?  Two different reasons and two different approaches.  If you have a cardiovascular disease, you are most likely taking medications, which will require your Doctor’s approval to start exercising and eating healthy.  Your workouts and dietary needs, will be slightly different.  Whereas if you simply want to lose weight because you want to be thin, but have no cardiovascular diseases, then your approach will be different.  All you need to do is find your Why!

Read my blog post to find my “Why” to get six-pack abs  7 TIPS TO SIX-PACK ABS

 

2- USE THE POWER OF VISUALIZATION.

You need to close your eyes and visually imagine, feel, and act as if you already have what you are seeking.  Yes, this is key in your success to your fitness resolutions.

Ask yourself the following questions: How will you Feel when you have achieved that goal? What will you do? How will you act? How will your life change? How will you dress? What places will you go? How will your mindset change? How will you live your life daily? How will your family feel around you with the New You?

I never knew how strong the power of visualization and Law of Attraction were, until I began to use them.  That feeling you get in your chest when you visualize “how you will feel when you achieve your goal?” is beyond anything.  What are you waiting for? Start visualizing to set your fitness resolutions!

You can to learn How to Make A Vision Board to help you visualize.

 

3- GET A JOURNAL TO TRACK PROGRESS

When you use a journal, you will be able to measure and track your progress and goals in one place. Seeing your initial statistics and comparing your progress within 4-weeks or 8-weeks, will get you motivated to keep pushing and working toward your fitness resolutions.  People that track their progress are more successful in achieving goals, than those that don’t have a way to measure their success.  You will get a set of accomplishment and will feel more confident when you see your hard work paying off.

 

4- SET REAL GOALS YOU CAN REACH

Is simply not realistic and attainable to set a goal to lose 40 pounds in 1 month.  You will be stressed out and will end up quitting your fitness resolutions, because you are not seeing the progress you wanted.  Yes, you can set a goal to lose 40 pounds, but spread out your deadlines to dates that are attainable.  For example in order to lose 1 lb, you need to burn 3500 calories.  So, to lose 1 lb a week, you need to burn 500 calories each day or decrease your calorie intake by 500 calories each day.   If the goal is lose 2 lbs per week, then you need to burn off 1000 calories each day.  Now, is this possible?  Yes, but you might be worn out trying to cram your cardio sessions to achieve this.  I recommend sticking to 1 lb per week, as I promote losing weight the healthy way.

 

5- SET A TIME TO WORKOUT

When you are consistent with the time that you workout, you will be more likely to stick to this routine as you will make it a habit.  It takes 21 days to develop and stick to a new habit.

For me, I workout 6 days a week at 6 a.m.  I have made this a daily consistent habit that is now a lifestyle.  I am a morning person and I like starting my days early.  Somehow, I feel off balance if I don’t start my days exercising.  Another great tip is that I get ‘exercising’ out of the way and I am ready to focus on my daily to-do list.  You need to look for a time that works for you and you will be consistent.

Huge Tip! If you work a 9-5, bring your gym bag with you.  Drive straight to gym after work and just get your workout done.  I cannot tell you how many times I told myself, “I’ll go home, change and go to gym after work.”  Yes, even me!  That obviously didn’t happen, therefore I had to look for a time that really worked for me, that’s why I workout early.

 

6- WORK ON YOUR INNER-SELF

Many people want a healthy body, but you also need to be aware that your mind is what controls you.  You need to make this part of your Fitness Resolutions.  I highly believe getting healthy and fit is more of a “mental” job, than a physical job. Why? Because you have to be disciplined, consistent, and fight that negative voice inside of you, each time that you feel like giving up.  I also work on my self-esteem and confidence daily, I call this “My 1 hour of inner self-work.”  I have this scheduled daily to help me become my best Fit version each day.


“Be Your Best FIT Version Each Day.” Mary Miranda #fitnessresolution #fit
Click To Tweet


What difference will it make if you achieve the body of your dreams, but you still have no confidence, low self-esteem and don’t feel you are good enough?  You need to tackle this and make this a priority of your goals.  Read self-help books, journal, analize your thoughts/feelings, and learn to love yourself.  I worked this simultaneously when I started my journey.  My life changed for the better when I integrated this to my resolutions.

  1. Which of the 6 tips is your favorite?  Mine is #2 Visualization!
  2. Are you ready to start your Fitness Resolutions?
  3. What didn’t you like about this blog post?

 

Don’t forget to leave a comment and let me know your thought and how I can help you!

 

six-pack abs progress Mary Miranda Fit dec 2

 

I hope you are eager and motivated to finally start doing something for yourself, to get fit and healthier!  Remember, we all start somewhere and this is a perfect time for you to begin.

Love,

Mary Miranda Fit

The post How to Make Fitness Resolutions That Work appeared first on Mary Miranda Fit.