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working out Archives - Just Justice

Tag: working out

Workouts /

Changing the “I don’t know what to do at the gym mentality!”

 

Hello friends!!

I just wanted to write a small little blog to give yall some superset ideas. I have gotten a lot of feedback saying, “I have no idea what to do at the gym!” That is fine, and I also feel like this at times. I do have some workout TikToks for some inspo on my account but here are a couple of sets that you might like!

These pictures I found off Pinterest, but these are some great guides for you if you don’t know what to do. I encourage you to educate yourself on how to do certain workouts and to figure out your form. There have been so many times when I have hurt myself because of bad form. I am still learning new ways things about working out. We are in this together! I also wanted to share a couple of my favorite YouTube videos as well.

I wanted to give yall some motivation. I can understand how working out sounds terrible, and you don’t want to get off the couch bc season 3 of Outerbanks is out. I understand. But working out will make your body and mind happier. You will be more efficient at work. You will have a better attitude at school. You will get stronger. Working out just makes you happier, don’t you want to be a happier person?! You should also find a fitness partner. Having someone to keep you accountable is key. Someone who can push you to get up and work out! 

“Physical activity stimulates various brain chemicals that leave you feeling happier, more relaxed, and less anxious. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem!”

If you live in Nashville and would like a workout buddy…I would love to work out with you. I have had some friends just ask to work out with me recently, and I would love that!

Have a great week. ILY!

 

Workouts /

Workout With J Today

Hello friends!

Happy day y’all. I hope you’re having a fabulous week. Can you feel that springtime is upon us like I do? Everything seems to awaken and refresh in the spring. If you have been hibernating all winter, it’s time to ‘spring back into shape’. Today, I am going to be sharing my workout schedule and some of my favorite gym routines. I want to first, however, acknowledge that some of you cringe at the idea of going to the gym for a multitude of reasons. Feelings of insecurity, embarrassment, intimidation, and judgment can suck all of our best gym workout intentions right out the door! Don’t worry we have all been there. Gym anxiety is a real thing! 

Gym anxiety is universally experienced by many exercisers. It doesn’t discriminate between gender, size, strength, or how fit you are. I confirmed with my boyfriend Jadon, who is now a gym rat, also once felt intimidated and awkward his first few times at the gym. It can be hard for guys to admit that they might not know how to use a certain machine or the proper weight. 

I think many girls my age find it a necessity to get leaner and lose weight. If that is a goal for you, great! But I would strongly encourage you to start changing your mindset to become stronger and healthier. I saw a drastic change in my body once I stopped focusing on the number on the scale but rather on how great I felt after working out. I started pushing myself with how much weight I incorporated into my workout. Let’s start lifting more weights friends!

Understand that having mild feelings of awkwardness as you start a new routine at the gym is all but normal. However, the truth is if you allow these negative emotions to take over, you are unlikely to get the most out of your workout and return to the gym. I realize the gym setting can feel and look extremely overwhelming at first. From all of the unfamiliar gym equipment to all those insanely ripped and well outfitted fellow exercisers, it’s a lot to take in. I know all of this because I’ve been there! I want to encourage you and tell you that you need to get over this! You are getting in the way of looking and feeling your best! 

Here are just a few tips to help you feel more confident at the gym.

  1. Ask for advice or help from gym staff
  2. Plan your workout-set realistic goals
  3. Choose a workout that is best for you
  4. Work out with a buddy 
  5. Listen to your favorite high energy music 
  6. Workout during off-peak hours
  7. Ignore everyone else
  8. Sweat…but don’t sweat the small stuff
  9. Have fun!

So remember your fitness journey is just that…yours! Start asking questions and researching how you can get the best workout routine for your current physical reality and your personal goals. If you feel like people may be staring at you, well it’s because you are one sexy human being! 😉

My encouragement for you is if you’re one of those who say they will eventually go to the gym, your time is now! I wanted to give you an example of my workout, if you may be struggling with what to do at the gym. For a better explanation, watch my Tik Tok below.

My workout

First, I always try to get 20-30 minutes of cardio in my workout every day.

  • 1 mile at 7mph. Which is an 8:34 minute mile. I usually walk the rest till about 11 minutes.
  • 10 minutes on the stair stepper on level 10
    • I find that I start getting bored and tired on the stair stepper because it is insanely hard when you first start. That is why I encourage you to change it up. Try to walk on your right side/ left side for a couple of minutes, or do a double step for a minute. This will change your heart rate, and I promise you the time will go by faster.
  • 20 Curls with 20-pound dumbbells
  • 20 Dumbbell flyes with 15-pound dumbbells
  • 20 Front raise with 20 pounds of dumbbells (one arm at a time)
  • 20 Front raise with 15 pounds dumbbells (both arms at the same time)
  • 20 Dumbbell external rotations 
  • 20 Shoulder overhead press
  • 20 Tricep extensions 

I do two rounds of all of that. (Usually takes me 20 minutes)

Then I do 3 machines to end my workout

20x 2 on the seated row machine

20x 2 on the leg press machine

20x 2 on the leg extension machine

https://www.tiktok.com/@justjusticelifestyle/video/7081338814957997354?is_copy_url=1&is_from_webapp=v1

Please share with me in the comments if you do this workout or your favorite workout. I need to start branching out and working different muscles too! Thanks for coming along on my blog journey. Love you, friends!

 

 

Workouts /

Lets Talk Body Baby

Hello friends!

Today we are going to talk about something a bit more serious and deep, which is body dysmorphia. According to my first google search, body dysmorphia is a mental health disorder in which a person can’t stop thinking about one or more perceived defects or flaws in their appearance. I may be going out on a limb here, but I can confidently say that most everyone has these thoughts cross their mind at times. Whether you’re 15 or 80 years old, I think we can all struggle with our self-image. I am not implying that experiencing these feelings from time to time, is or leads to a disorder. However, I feel it’s worthy of a discussion. I do however feel it’s somewhat normal to look at your body some days or at certain angles and just be confused, let down, or maybe frustrated. Again, we are human and this is normal. As a young adult, these thoughts cross my mind every day. We all want to look our best and look thin, fit, or even more muscular. In my blog, I promote being intentional with my health goals and hope you have great health goals for yourself as well. However, let’s face it, some days it’s really hard to feel good about ourselves no matter how intentional we are. Recently, my friends and I have challenged each other to say three positive things we like about our appearance anytime a negative thought about our body occurs. 

Approximately 91% of women are unhappy with their bodies, and 71% of men feel the same way. Friends, this is a very high percentage. But this doesn’t surprise me, because I also fall into this category. We all want to look and feel better, right? My encouragement for you is to try to be content with your body and practice self-compassion. This doesn’t mean don’t push yourself with your personal goals, because you should. But rather don’t beat yourself up because you don’t look like the jacked woman or guy you see on your Instagram feed. God made you so beautifully, and your body is so unique and unlike any other. Becoming stronger or more fit is a process and a lifestyle. So if you’re someone that is struggling with your body image, feeling discouraged, or not seeing results in the gym, I encourage you to be easy on yourself. Give yourself some grace! Eat the damn cookie or pasta. Having a good balance of listening to what your body wants and pushing yourself physically is healthy. 

Something that I find crucial to becoming physically healthy is putting your mental health first. You not only want to look good, but you want to feel good as well. Comparison robs you of your joy! With social media being so relevant in our lives, comparison can be a hard thing to tackle. The quote, “You can appreciate the beauty of others without questioning your own,” comes to mind. This is something I have to constantly remind myself. 

We live in a beauty-obsessed world that perpetuates the idea that your happiness and ability to be loved are dependent on how you look. Something I know so many people may struggle with is the body fat we may contain. For years I have been saying, “I just want my little pouch to disappear.” If you have a little pouch like me or not, having body fat is a highly specialized organ, critically important for your health and longevity. We need some fat, my friends. Instead of self-criticizing or loathing your body…start thanking your body for all the wonderful things it allows you to do.

Appreciate all the simple pleasures of life like taking walks, playing with your kids or friends, traveling, or getting to exercise. Wow…I’m so guilty of taking these things for granted! I have come up with a couple of tips to help remind yourself that you are beautifully made.

  1. Identify and challenge your negative thoughts.
    • The first step is to overcome the negative thoughts that pass through your mind. The things that we tell ourselves often take root and become repetitive. These statements are often opinions about ourselves, not facts. Don’t believe the lies your brain is telling you.
  2. Appreciate your body for everything it is capable of.
    • One of the best ways to improve your body image is to see your body in a positive light. Let’s start focusing on what our bodies can do and all its abilities. 
  3. Repeating affirmations
    • It can be very difficult to focus on all the positive aspects of our body, but we need to start repeating affirmations about ourselves every day. For example, “I am strong, confident, and loyal.”
  4. Avoid comparisons
    • Body dissatisfaction often comes from comparisons to peers and celebrities. Everyone’s body is unique and beautiful in its own way. We must start surrounding ourselves with body-positive people. 

We all take so much for granted in our lives, share below what you will be more thankful for this week!

 How do I improve my body image? Seeds of Hope. (2021, December 10). Retrieved March 20, 2022, from https://seedsofhope.pyramidhealthcarepa.com/how-to-improve-your-body-image/