Comfort zones are where goals and dreams go to die
Andy Frisella, CEO and Founder of 1st Phorm, said it best. He said, “It’s not luck, it’s not magic, it’s not circumstances. It’s developing a great plan and EXECUTING on it, day in and day out until the visions in your head become your reality.”
What you want in life will take work and that work comes from YOU!
You can’t wish for it. You can’t hope for it.
You have to get out of your comfort zone and take the steps needed to reach your goal, whatever it is.You must have a plan, either one designed by you or someone else, but you’ve got to have a road map to get to where you want to be.
Regardless of the goal, you can’t just fly by the seat of your pants and expect to get there. Anything you want to truly do requires a plan of action.
Comfort Zones Are Chains That Need To Be Broken
In May of 2020, I had a friend who is also a personal trainer suggest to me that I should enter an NPC Bikini Competition.
I had been working out solid for about a year but NOT solid enough to do THAT.
I thought long and hard about it and decided “What the hell. I’ll give it a go.” I won’t lie, everything about this new goal was OUT of my comfort zone. Although it was nine weeks of grueling hard work, I got up there on that stage and got 3rd place in my division. Had I not stepped out of my comfort zone I would have never experienced that amazing moment in my lifetime.
Comfort zones are those places that keep us in chains. Sometimes chains of our own choosing and sometimes comfort zones are merely places of just being afraid. But regardless, in order to achieve and attain our goals and dreams, we MUST break out and break through those chains that keep us captive.
I always think when I’m needing to get over a hurdle that is keeping me frozen “but will it KILL me?”
Almost always the answer is “no.”
Comfort zones are comfortable places that we get stuck in and where growth goes to die.
Remember this, if you want to reach the goal you have set before you, YOU MUST DO THAT WHICH IS UNCOMFORTABLE!!!
It’s not easy but will it be worth it? If it’s something you want badly enough YES, it will most definitely be worth it.
NOW get out there and set a goal and step OUT of your comfort zone!
Core exercises are good for you and whether you knew it or not, your BACK is part of YOUR core
Who’s got back issues besides me? Anybody, or am I the only one? Our back is literally our foundation and everything seems to flow from it. So it stands to reason that we are not only obligated to protect it but to strengthen it as well. As we get older it’s even MORE IMPORTANT to be building not only a strong back but a strong core as well.
Our Core: What Is It?
Core exercises are an important part of any fitness regimen but do you even know WHAT the core muscles are? Let me tell you. Your core muscles include your pelvis, abdominal muscles, and your back, which includes uper and lower back. Basically your core is your TRUNK.
Strong core muscles make it easier to do many activities, such as shoot a bow, get dishes down from the cabinet, put jeans on, and even bend down to tie your shoes.
A Strong Back And Core Is Important For Everyone
Strong core muscles are also important for athletes, as well to day to day life activities.
Weak core muscles can lead to fatigue, less endurance, and injuries.
Back Exercises That Strenthen Your Core
I have had a bad back for years.
Back in ’94 I ruptured two discs at the ripe old age of 30 and back then I refused to slow down. I kept biking 24 miles a day and running stairs and working out.
I literally couldn’t stand up and had to go through physical therapy and be put on pain meds. Plus, I had a 3 and 5-year-old with no family around because we lived on a military base 23 driving hours away.
I was soooooo dumb for being sooooooo stubborn.
After 3 months of physical therapy AND taking a hiatus from the torture I was forcing my body through, I gradually began to improve.
During that time, and even now, I have certain exercises that I do weekly to not only strengthen my back muscles but to also strengthen my core. As I’ve gotten older I’ve learned that a strong back is important in order to live a healthy, active life with my family.
Below is a list of exercises I do each week, on back day, to make my back stronger and keep it flexible.
The Lat Pulldown
The lat pulldown is a great exercise for giving you not only a strong back but also that nice V-shaped back. Normally I do 4 sets of 12-15 and I start with 50 pounds and then gradually add on with each set.
The lat pulldown
The Seated Row
The seated row is another powerful exercise to strengthen your back and core.
Obviously, you have to have a machine to do this one but any gym has one and they are easy enough to do at a beginner level. My routine with this exercise is 4 sets of 15, adding weight with each set.
TRX Pullup
Another great workout exercise, and perfect for a beginner level, is the TRX Pullup.
The TRX Pullup
Basically, the TRX pullup is just leaning back, almost parallel to the floor, and I said ALMOST.
Keeping your body straight and your head in alignment with your body, you pull yourself up and then lower back down.
You are pulling up YOUR body weight. Each time I do this I immediately feel it in my biceps and back muscles. I do 4 sets of 10 and usually do this as a warm up for back day.
This exercise is done with any size dumbbell and is basically just a down and up motion, bending at the waist and securing yourself on a bench or solid surface. I do 4 sets of 10, gradually increasing weight with each set. It’s perfectly fine to maintain the same weight with all four sets.
What I Have Learned
What that experience of the ruptured discs taught me was this:
1. Don’t be dumb/stubborn when it comes to letting your body rest when you get injured;
2. It takes less time to recover when you take the time you need and MORE time to recover when you don’t,
but most importantly
3. EXERCISE and STRENGTHEN your back and core. The only way to is through.
I’ve always been stubborn and at the time was hell-bent on proving that no injury was going to keep me down (that 30-year-old mentality) and honestly, it took years of working out AWAY from me because after I did recover I was too scared to jump back in that saddle.
Moral To This Story
Listen to your body and listen to the ones who know more than you.
That said, you know your body better than anyone.
Be smart, be safe, but more importantly be healthy ❤.
Three easy, at-home workouts that you can do to have stronger legs
There is nothing more embarrassing than being the one to plan a day hike for your family or friends and then be “that girl” who is the out-of-shape squeaky wheel. Day hikes are usually all day, that’s why they call them “day” hikes. Because of the various terrains, you might encounter, building strong leg muscles are important if you expect to keep up with your family while hiking.
A couple of years ago my husband and I were in Las Cruces, New Mexico for his job. When I’m out on the road with him I love to find the closest hiking trails. I fill my backpack with water and snacks and then head out for the day.
Motivation Can Sometimes Be Spawned On By Others
One particular Sunday during our stay in New Mexico I suggested that my husband and I hike one side of the Organ Mountains. He has only been hiking with me a few times, and although he didn’t really want to go, he agreed to it.
After what seemed like forever, we finally found the Pine Tree Loop Trailhead. Although my husband would have rather been watching the NASCAR race back in our camper, he made a valiant effort in coming with me and even carried my backpack. At least for a short distance.
As we maneuvered up the trail, him leading the way, I noticed that although I consider myself to be in excellent shape, he was zipping up the hills with ease and I was gasping for air and sweating profusely.
Every half mile I found myself to be winded and needed to rest. By about the second mile up the mountain, my legs were on fire and needed relief.
I am a hunter and I walk what seems like a million miles during hunting season. But this trek was totally different. The elevation change and the climb to the top were more difficult than I imagined and my legs weren’t as strong as I thought they were.
When I returned home to Missouri I committed to strengthening my lower body. I knew that particular area needed a lot of work and that the starting point would be to build strong leg muscles.
I want to share some of my favorite “stronger legs” exercises with you that I continue to do, even now, to not only prepare you for hunting season but especially for hiking season. Because believe it or not, that time is upon us.
Squats
One exercise I include in my “leg day” workout is SQUATS. I am not always able to get to the gym and lucky for me, and you, squats don’t require you to have a membership anywhere. In fact, you don’t technically even have to use weights. You can squat wherever, whenever, and as many times as you choose to.
I have several sets of dumbbells in various weights that I use. The important part isn’t the weight so much as it is in the motion of squatting and coming back up. When you come down to that 90-degree angle, execute your squat by PUSHING your weight BACK UP. Thus building not only your thigh muscles but your butt muscles as well.
Be sure, however, to stand with your feet hip-distance apart when performing this exercise. I change it up some by pointing my toes out occasionally or keeping my feet CLOSER than hip distance. The changing of your stance will determine which part of the muscle you strengthen and build.
Walking Lunges
Another favorite workout, and one that I ALWAYS do, is the WALKING LUNGE. These are EXCELLENT for building strong leg muscles and you will feel the burn if you do very many. But remember that burning is good!
Basically, you are just taking GIANT steps forward, coming down to a 90-degree angle with the outstretched leg. I love this exercise and do it almost every day.
This is another exercise that you can do WHEREVER YOU WANT! Adding weight the walking lunge gives you a bonus, although you will notice your heart rate going up even more with the extra poundage. Depending on my mood and how I’m feeling on a particular day, I may or may not add weight.
And it’s as simple as carrying one dumbbell with two hands or a dumbbell in each other over your shoulders as you take your steps forward. My arms begin hurting with two so I tend to just use one. This is an easy effective exercise. You’ll notice stronger legs quickly.
Reverse Lunges
My last “favorite” for strengthening legs is REVERSE LUNGES. This exercise is a butt kicker for sure but so effective for building strong legs.
Standing with feet hip-distance apart take a step forward as if you’re going to do a front lunge. Instead of bringing that front leg back to standing position, you just lower yourself until your leg is at the 90-degree position.
Make sure that the knee of your extended foot does not come down past your foot or toe of your athletic shoe. Squat deeper if you have to. The undue pressure will be placed on your knee, and possible injury, if your knees go over your foot too far. Be very mindful of that. It’s not worth injuring yourself. Not to mention it would put a halt to your hiking adventures.
These 3 Workouts Can Literally Be Done ANYWHERE
These three exercises to build strength, as well as “sexy” legs, are easy and can be done anywhere. Not surprising but I have done them in the various campgrounds as well as hotels we’ve stayed in over the years.
We were in Denver last year and I was ” walking lunging” up and down the hallways and executing the “reverse lunge” in the stairwell of Cottonwood Suites. I might have gotten a few stares (little pun there) but I didn’t really care. I was focused on keeping my legs strong and no amount of humiliation or embarrassment was going to keep me from my goal.
“A girl’s gotta do what a girl’s gotta do.”
As far as how many reps I do of each, I normally do three to four sets of 15, depending on my mood. Three sets are a great starting point.
Strong legs are important for life in general. Not just for hiking or hunting. As I inch through my 50’s I am reminded of that every day.
As my grandchildren get older I want to be able to run and play with them as well as share my love of hiking and exploring all that this big, beautiful world has to offer.
I’ll bet that if you’re like me, you want to enjoy those same things.
Building a stronger body and mind is key to a long and happy life.
I don’t know about you but I love springtime. I guess maybe I should say that by the end of winter I’m “ready” for spring. There’s just something about spending four months being COLD that welcomes those torrential spring rains and the endless mowing that will soon follow.
You can’t have the rainbow without the rain and you can’t have new growth without spring showers.
I have always equated spring with new beginnings. Springtime is when the world wakes back up from its hibernation. It goes to sleep from around early December and then awakens from its slumber in March.
That’s when the magic happens. The moment when a new life emerges.
Turkey season is a hunting season like no other and what makes it even greater is that it signals the onset of spring.
There’s nothing that makes my heart leap faster than to go out on my deck first thing in the morning and hear that “gobble, gobble, gobble” in the distance.
That sound, alone, is the epitome of a new season coming on. A tom gobbling to find his “woman” is one of my favorite sounds EVER! If you’ve never experienced sitting in the woods, calling in a turkey, you are clearly missing out.
Spring wakes up your senses.
It’s about new sounds, new smells, and witnessing all the new colors that are slowing unfolding. It’s like taking a drink of an ice cold glass of water on a really hot day. It’s refreshing and it’s the beginning of something beautiful.
The beginning of anything is just like that. Whenever you start something, whether it be a new job, a new goal, or even a new relationship, it’s kind of the same. That feeling you get when something, or someone, is new quenches your thirsty soul.
I can’t imagine a better time to begin anything new than to start it in the spring. The weather is perfect. Everything is coming back to life. It just feels right to dive right into something different when everything around us is beginning to grow.
Trees are beginning to bud. Baby birds are in their nests just waiting to spread their wings and learn to fly. The grass in our yards is growing at an alarming rate from the seasonal rain that’s been dumped from the sky. Even those little yellow daffodils are popping up in groves around the timber’s edge. Everything is in motion of new growth.
Shouldn’t we be also?
I don’t know about you but springtime inspires me. The outside temperatures are warm enough that you don’t have to wear a jacket. Yet, it’s cool enough during this time of year that you can still be outside without gasping for air. I hate the air conditioning and would leave my windows open all year round if I could get away with it.
I suppose that it’s the reason that spring is one of my most favorite seasons. I guess if we break it down we only have FOUR to choose from. And I suppose another reason would be is because it comes right after the snowy cold season of winter. And I HATE being cold.
If you’re like me, the beginning of anything is easy. It’s the staying with it that’s the hard part. I am the starter of many projects and although I’ve completed many, I can also be a procrastinator. Give me a good book and I’ll get to Chapter 3 and slap a book marker in it. Maybe, just maybe, I’ll pick it up and finish it. I said MAYBE! Yes, I am one of THOSE people.
I don’t know about you but my mind tells me that NOW would be a great time to begin something. ANYTHING! Although it’s not under the best of circumstances we’ve been given a lot of TIME to get started on whatever goals and projects we choose. It’s the PERFECT time to self motivate and just BEGIN.
If the sound of birds chirping and the smell of that springtime air don’t inspire me, or you to DO SOMETHING new, I honestly don’t know what can.
With this COVID-19 in our faces every minute of every day I can’t think of any place better to be than outside taking in all things “spring.” It will be gone before we know it and then we’ll wish we would have spent more time enjoying it.
Go out and take a BIG, DEEP breath and breathe in this beautiful springtime day. Get up before the sun comes up this week and step outside to see if you can hear a gobble or two. I bet you can!
And begin something new this week. Something you’ve been afraid to try, just take that one step toward it. The rest will follow. But take that first step this week. There’s no better time than right now. No excuses, just action.
It’s spring! New growth is all around us and the perfect time to begin a “new” thing. So let’s begin and GROW right along with nature.
