FYI- I'm moving everything over here from the Nancy Flock Fitness page, so this is actually a post I wrote last year, but still very relevant as I get ready to plant my garden again this year!
This summer I decided to grow a garden after last years success with it, but have found that gardening definitely tests your patience. In the beginning, so much work goes into digging in the dirt, pulling weeds and watering your garden for weeks before you can eat anything from it.
I've also progressed my workout routines to include more lifting and DOMS comes around now (aka I'm sore!). I'm not going to lie, that's just what lifting does to you! Especially with eccentric contractions which are where you can get the most bank for your buck, but that's another post in itself for another time.
Anyways, just like my garden it’s been around 2-3 weeks and I'm getting impatient about seeing more definition. Well the reality is it will probably take closer to 4-8 weeks maybe even 12 to really notice all my hard work. This is just like my garden!
The takeaway from this is that if you’re new to an exercise program and you feel like you’re are putting in all of this work and getting no ROI just trust in the lifestyle change, keep working hard in the gym and kitchen. One day down the road, you will see the change just be patient!
Being patient is definitely one of those things that is easier said than done. Here's a few tips on how to develop this skill in such an impatient world of instant everything.
As for my garden, some plants are flowering but no veggies yet...A collage of future zucchinis, tomatoes and peppers. Cheers to growth!
Bolton, J. (2011) Four Steps to Developing Patience: Your Zesty Self retrieved from http://www.psychologytoday.com/blog/your-zesty-self/201109/four-steps-developing-patience
Here's a playlist that will be getting me through some workouts this month!
This Summer's Gonna Hurt Like a Mother F****R - Maroon 5 (Cool Down or warm up 3:44)
Fun - Pitbull, Chris Brown (3:22)
Fast Forward - Oliver (4:45)Valencia-Intro/Edit/John Christian Remix - Moti (3:47)
Valencia-Intro/Edit/John Christian Remix - Moti (3:47)
You Know You Like It - DJ Snake, Aluna George (4:07)
Understand Why - Keys N Krates - (3:08)
Lean On (feat. M0& DJ Snake) (2:56)
Burnin' Up - Don Diablo Remix - Jessie J, 2 Chainz (4:30)
The Rhythm - MNEK (4:06)
Hey Mama (feat. Nicki Minaj, Bebe Rexha & Afrojack) Boaz van de Beatz Remix - (2:51)
Loud Pipes-Ratatat (3:46)
Well, summer is unofficially here and with longer days comes more time to lounge around at the beach, take vacations, attend festivals and much more. With everything that’s going on in the summer it’s easy to let exercise and good eating habits slide to the back burner. Check these easy ways to stay fit while having a crazy, busy fun summer.
Take your workouts outside Parks make an awesome outdoor gym and some of them actually are! But that’s OK if you’re not lucky enough to live in one of those communities, you can still use the swings and benches as equipment. Check out these park friendly total body moves.
Push up into pike-Begin by placing the top of your feet on a swing, walk your hands out if needed so that your body is fully extended into a plank position. Lower down into a push up by bending the arms, and pushing back up. Then fire the core muscles and bring your feet towards your torso into a pike. Repeat. This move is pretty advanced, so you may need to break it up by starting with the plank and work your way up.
Single leg squat with leg elevated on bench or swing – Place the top of one foot into the swing, then step out far enough to give you enough room to come down into a squat while keeping the knee over the foot and not letting it go past the toes, all while balancing. You’ll notice in the video I struggle with, the gravel makes it more challenging. A squat where both feet are grounded, and you move as if you were going to sit in a chair, then come up is a great place to start for this move.
Bench step up – Step up onto the bench with your right foot. As you step up tap the left foot on the bench and step down (landing on the left foot). Go for thirty seconds, then switch sides. If you’re feeling energetic, raise your arms as you do this move.
Side Plank – Lie on your right side, with knees straight. Prop yourself up on your right elbow and hold. Raise your body is into a straight line by raising the hips and hold for 30 seconds.
There's a video at the bottom showing you these moves, please don't be to harsh on the comments. Filming myself exercising is something I'm new at and really puts me out of my comfort zone. But hey, that's what we need to do to grow so cheers to this and always striving to do better.
For cardio, you can run, do jumping jacks, walk or grab a bike and go for a ride. Endless possibilities outdoors!
Make it easier to stay hydrated by naturally flavoring your water. Throw cucumber slices, mint, strawberries, watermelon or any other fruit in for the perfect hint of flavor.
Break out the grill- Grilling the right foods can be healthy and flavorful. Opt for grilling veggies for sides and your favorite lean protein.
Summertime means smoothie time. What better time of year to dish up an icy cold smoothie for breakfast. Add frozen fruit for texture, temperature and flavor! For even more nutrition and flavor check out Vega’s products. They are so healthy and perfect for getting nutrition on the go, I don’t leave home without taking my Vega!