How to start lifting?

A few years ago I couldn’t get into lifting, not even if my life depended on it. I would create this awesome workout, go to the gym, perform it, and then not even go back. I was 0% into it. But then I realized that it was because my mind wasn’t really into it. I wasn’t doing it for me. 😒

You see, when you start something or do something in general, you have to make sure that it is something you are doing for you. Because you like it and want to do it. Otherwise, it’s just going to feel forced and you will end up giving up quick. Just like I did so many times when trying to start my healthy lifestyle.

It took me a few tries, until I finally asked myself, why is it that I really want to do this? Why do I want to start working out? Lifting? So ask yourself those questions. Are you doing it to please someone else? Or is it really for you? Because you enjoy it? Because you genuinely want to change your lifestyle, to get healthier, and are you ready for it?

But now that I have actually stuck to a routine, I have to say that lifting is awesome. 💪🏼 Not only do you feel more powerful and confident when you are lifting things, but it can also do a lot of good to your body. Like improve your posture, build muscle, make you stronger, help you lose weight, and improve your health overall.

I mainly lift because it makes me feel good and I’m able to transform my body to the way I want it to look. 💁🏼‍♀️

So here are some tips you can use for when you are starting to lift:

  • First of all, know that men and women can do the same workouts just fine. Ladies, it won’t make you look bulky. 🤦🏼‍♀️ Just make sure to adjust the weights to what you are capable of lifting and challenge yourself when you are choosing the weights. Don’t try to take the easy route. Choose a weight that challenges you while still being able to hold proper form.
  • Try to use more free weights than the machines. Machines are good for beginners, but you want to strive towards the free weights more. Make sure you learn the proper form of each workout before you start working out, or before you start adding extra weights. If you feel a bit intimidated in the free weights area, read a few tips I shared on How To Become More Confident at the Gym.
  • Usually I split my routines between lower and upper body. But you can start by doing full body workouts, targeting all parts of your body, until you get more used to a routine and familiar with what works with your body.
  • For your reps, it all depends on your goal. If you are trying to build strength, shoot for 1-5 reps and between 1-10 sets. If you are looking to build muscle, aim for 8-12 reps and 3-4 sets. Now, if you are trying to build endurance, 8-12 reps works fine, but you can also try to aim for 15+ reps.
  • Don’t try to be Superman and workout every single day. Remember to have your rest days. They are also important because you will get sore, specially if you’re just starting out. Listen to your body and know when to take a rest day.
  • Do some research to create your workouts. Usually, the night before or a few hours before my workouts, I look up other fitness pages on Instagram to get inspired on the type of workout I want to do, and also to make sure I know the proper form. You can also YouTube ideas. Look for workouts based on your goal. They are all different. You can go on my Instagram @Fabby_FitLife and look for the hashtag #FabbyFitVideo to get some ideas of workouts you can do.
  • And most importantly, you have to start eating right. If you want to lose weight, gain muscle, get strong, get healthy, shred, whatever your goal is, you HAVE to start eating right. You have to have a balanced diet, with adequate protein intake, good fats, carbs for energy, and the right amount of calories. Again, there are different plans based on your goal.

I’ll be more than happy to help you create a workout and meal plan that works based on your goal, just contact me and I got you 😉 

I hope these few tips can help you get your lifting part of your workout started. I definitely love lifting and I hope you do too. There are just so many benefits from it.

If you lift, what are your best tips for someone who is just starting out?

Recovery tips for after the Holidays

So the holidays are over. Don’t you just love the mini vacation though? I sure do! But vacations/holidays can definitely take its toll on our body. So it is time to get back on track. I know, I know!! Time to get back to your routine.

I had an amazing time with my family and friends, check some pictures HERE. I enjoyed the food we had, while still being mindful and staying on track as much as possible. How did you do? Did you eat too much?

Here are some tips to help you get back on track faster:

  • Start where you are. It might be easier to start there and have a period of transition than trying to jump right back into your old routine. Ease back into it.
  • Don’t try to do it all at once. You might just feel overwhelmed and will fail and then feel like crap. Focus on one thing at a time.
  • Drink more water, it will help you flush out faster.
  • Stop eating those leftovers. They’re just extra carbs.
  • Eat more veggies and add more fiber to your meals. 
  • Cut your salt intake. More than likely, your meals during the holidays had a higher amount of salt than you’re used to. So avoid it for a few days.
  • Stop weighting yourself too often to check the damage. Weight yourself once and set it as the start weight of your journey, but avoid weighing yourself every day.
  • Love yourself and accept that you enjoyed the Holidays with the people you care about.
  • Don’t beat yourself up. Ditch the guilt. It isn’t worth it. You are living a healthier lifestyle and that includes enjoying the holidays.

Hope these tips help you recover faster and get back on track. What helps you get back on track? Let me know in the comments.

Anywhoooo, next time you’re shopping online, on Amazon, make sure to do so using my link! It’s absolutely FREE for you, and you’ll be supporting this blog!

What is your worth?

Sooooo, the other day I was listening to a Podcast where the main topic called my attention, so obviously I am going to share with you guys. It spoke about how we determine our self-worth based on other people’s bodies or lives.

I’m not sure how many times I have mentioned that the power of our thinking has a lot to do with the way we live our lives, because life is lived from the inside out. We create our own self-worth based on how we see and speak to ourselves.

Self reflection.jpgMost of the time we measure our worth based on other people’s looks or achievements. There are tons of fitness models out there, with different body types, workout plans and meal plans. But something we need to realize is that most of these people have gone through a specific process, customized to their goal and body, to get to where they are. Some of these people train specifically for this photo shoot that we see on Instagram. There’s an extensive process that they have to go through to get to this level. 

I mentioned on my last post, Be The Best Version of Yourself, how I used to look up to other fitness models as my Body Goal, but I have realized that you have to set achievable goals based on your current status. Yes! Definitely look up to those women as a motivation, but never as your goal. Am I making sense? Set realistic goals while still having a bigger picture in mind.

There is a lot of work that goes behind most of those pictures we see. We tend to buy into this lie because this has become something that we see on a daily basis, which makes us start thinking, “Wow, look how perfect their body is, how happy they must be”, etc. When in reality, these people don’t look like that ALL the time. Again, you have to do a lot to get there, and it also takes a lot to maintain it.

It’s not something that is impossible to achieve, but understand that everyone has their own process, their own journey.

When we look at those people we usually think that they must be super popular, that they deserve more things than we do, we give them more value than we give ourselves. We then think, “wow she doesn’t have cellulite like me, she doesn’t have love handles”. Listen, you don’t know if those pictures are photoshopped, which they probably are. Whatever you’re thinking when you see these people, you need to stop it.Love yourself. Worth Spectrum

For all we know, these people go through dehydration and extreme dieting to get there. Is that really what you want? The goal should always be to be healthy while achieving your goal, not to kill yourself for just a few extra pounds.

The way you look can’t change what your worth is. You should never allow it to. You can’t capture true beauty in just one picture anyways, so stop feeling bad about yourself. They probably took thousands of pictures to get that one perfect one, lol I speak from experience.

You see on someone’s Instagram what they want you to see.

Limit the amount of time you spend looking through social media. Stop comparing yourself. Again, use them as a motivation but always having yourself as your role model, becoming your best self. Concentrate on your own journey, your progress, the things that you are overcoming and the person you are now becoming.

Dont Doubt your worthYour value lies in being who you are. We are each unique, you can’t deny the fact that you were created with a purpose. You were created to be who you are and what you are.

So stop trying to be like those other people. You just have to love yourself and you are the one who determines your worth. Stop thinking that you have to look a certain way to be happy, that you need a specific job to be successful or respected.

What stays in your life is what you tolerate and what you celebrate. Meaning, if you celebrate you, and your body, versus hating it and comparing it to others, then that’s what you’ll continue to get.

What do you celebrate about yourself? Even if it’s the smallest thing. If you can’t find one thing, then you need to make major changes. Make a list if you need to.

Start appreciating and celebrating your body for how it is, what it does for you.

Don’t tolerate any negative thinking or things into your life. The more you tolerate these things, the more they will be in your life.

Confidence, self-worth, self-love, starts from the inside out. This is what gives you the courage to go for the things you want, gives you the energy to live your own life. But it all starts from within and the way you think about yourself, the way you speak to yourself about your body, your personality, your attributes, your worth.

self worthStop rating yourself based on what other people look like, stop rejecting yourself or tolerating negativity into your life, and start embracing self-love, accept yourself, allow for your confidence to grow, and you’ll see how your life is going to change.

Your worth is found in you being you. Everyday ask yourself, did I love myself and those around me? If the answer is yes, then that’s all you need.

Love yourself today and always. Love Life. Live life. To the fullest.

Anywhoooo, next time you’re shopping online, on Amazon, specially now for the holidays, make sure to do so using my link! It’s absolutely FREE for you, and you’ll be supporting this blog!

Have an amazing day my beauties.

 

 

Tips to be more Confident when you go to the gym.

I think we can all agree that gyms can get a little intimidating, specially if you are a newbie at the gym. And if you are a female, even worse, being that the main population in there is male.

Screen Shot 2017-11-03 at 3.18.37 PMWeight training alone will make you feel more confident, but first you have to be able to feel comfortable stepping into the gym. Where we go wrong is over thinking the situation. We start to imagine all the types of scenarios where something can go wrong, and this will get you nowhere. This can often intervene with your ability to get in shape.

I remember when I first started my journey, I couldn’t even go to the gym by myself. I always had to go with a partner, because I always felt like I didn’t know what I was doing. But eventually I decided that I had to get out of my comfort zone, and started going alone. It has worked out amazingly since then.

So here are some tips that can help you get a little more comfortable when you start going to the gym:

  • Prepare yourself. Decide the workout that you will be doing beforehand. Watch videos, if necessary, so that you know the proper way to do each exercise. Mimic the movements to make sure you know how they feel. I always do this and my friend Abby always makes fun of me for it. But I highly think that this will help you a lot. But you don’t want to get to the gym and wandering around for half an hour trying to figure out what you want to do. Workout on phone
  • Go with a friend until you feel more confident. Even better if they have some type of gym experience. This way they can help you with techniques.
  • You need to get out of your head that people go to the gym to look at you. They don’t, trust me. These people are busy getting their own workout in to notice if you are making a mistake. Screen Shot 2017-11-03 at 3.18.59 PM
  • Everyone messes up at times. Even people who have been lifting for years, they’ve made mistakes too. So just relax.
  • Ask for help if you need it. Don’t be embarrassed. We all started the same way. Most people are actually more than willing to help. Screen Shot 2017-11-03 at 3.19.55 PM
  • Stop looking at others and comparing yourself to them. Everybody and every body is different. It is normal for you not to be able to lift the same amount that the person next to you is doing. Don’t compare your beginning to someone else’s middle. Remember to concentrate on your form and not trying to outfit the person next to you.
  • Consider trying a few classes. Most gyms offer free classes with your membership. This can be a good way to get active until you are more familiar with what to do. Plus, you can meet a few new people here. Gym Class
  • Create a playlist. This is very simple. What better way to enjoy your workout without worrying about anything else, when you are listening to your favorite tunes?
  • Look good and feel good. Wear a workout outfit that makes you feel confident. This is no different from every day life. The better you look, the better you feel. 
  • Take a quick gym selfie to show that fire confidence.Screen Shot 2017-11-03 at 3.20.48 PM
  • Remember why you went in the first place. Remember that you are there for you. So pat yourself on the back for making it. You deserve a “You go girl”.

If you need help on starting your journey, a nutrition or workout program, visit my programs page and contact me so that we can get you started. Plus, don’t forget to Join My Mailing List to get your FREE PDF on a few extra Tips, and receive any updates on more free goodies and new products coming.

What are some things that helped you feel confident when you first started going to the gym?

8 Things everyone has secretly done at the gym.

Soooooo….. the other day I was at the gym, you know, minding my business, NOT lol, but I started to notice a few things that people, including myself, do at the gym and think that nobody notices. It was funny, because as I noticed someone do one of these things, I would recall a time, if not many times, that I did the same exact thing.

Here are 8 of those things:

  1. Eyed up someone at the gym while they workout. We have all done this. Whether you are doing it because you find the person attractive, or you simply like the workout they are doing and want to add it to your routine. But we have all stared at someone at the gym.flirt1
  2. Checked yourself out in the mirrors and took a quick selfie. Ok! This one I shouldn’t even have to mention because I KNOWWWWW EVERYONE does it lol. It’s not just me. I hope. But the funniest part is when you notice someone is looking at you taking the selfie, so you start acting like you were just looking something up on your phone. Ha! We all know it was a selfie.Gym Selfie2
  3. Didn’t wipe down the machine after using it. This one is a little gross, but again, we all do it. I understand that sometimes we are in a rush and need to get to the next machine, or we just simply forget. But we need to get better at it. Its simple hygiene. Wipe Machine
  4. Looked at the monitor of the person on the machine next to you to compare their speed, distance, time, calories burnt or whatever it is, and then tried to compete with them. I have to admit, whenever I do that, I quickly catch myself because I shouldn’t be comparing my progress with someone who either has been going to the gym longer or shorter than I have, neither should you. Concentrate on your own progress and compare only to the old you.Treadmill
  5. Used the stretching area to catch up with your gym partner or with your notifications. This one I stopped doing. The more I continue to go to the gym, the less I use my phone. Yes, I still use it to respond to some clients, or to change the music, to track my workout, but I have shorten the time I use it for silly things. You are wasting your money when you do pretty much. Plus, there are people there who really need to use the area and you are just taking your time.Phone at gym
  6. Grabbed a heavier weight just so you can look stronger than the person next to you, or added more weight and NOPE, lol. This one right here can get you hurt. Just don’t do it. You know your body, you know what you can handle, so go by that and only that.gym-fail.jpg
  7. Convinced yourself that you are just too tired, not feeling it, so that you can go home because you just couldn’t finish the workout. I have been there. But we should always try to do our best when we go to the gym. Like I said earlier, you are paying for this gym. Don’t let that money go to waste.yawn.jpg
  8. Judged someone for their form or routine. Ok…. If you see that someone is doing something wrong, instead of judging them, why don’t you go ahead and help them. Wouldn’t you want someone to help you when you are doing something wrong?Judge at gym

These are just a few of the things I have noticed others or myself doing when going to the gym. But let’s start being considerate of our fellow gym goers. We all started our journey somewhere. You wouldn’t want others to judge you the same way you’re doing it.

Let’s encourage one another instead. We are all in this together.

Random Thought: Why did the High School Musical song just pop into my head when I wrote that? Not sure. But if you did too, I’m glad. bahahaha. lol

So, have you done any of these? Let me know which ones or if there are any I missed. Would love to hear some of the things you have done.

If you are looking to get started on a program, need a meal plan or workout plan, visit my contact page so that we can get you started right away. Don’t forget to Join My Mailing List to get your FREE PDF on a few extra Tips, and receive any updates on more free goodies and new products coming. Ask about my challenges!!

Ok. So, who am I?

Aloha! My name is Fabely and I want to welcome you to my New Blog! I am excited and nervous about starting this new project, but they say “if your goals don’t scare you you’re not aiming high enough”, right? So here we are. I have had my own website for quite a while now, dedicated to health and fitness, but deciding to start a blog and share more about who I am, took some manning up to do. But I DID IT! I have decided to share with you a bit more about myself, about health & fitness, about my daily life and any obstacles or victories I grow through. But first I want to thank you for taking the time to read about my little shenanigans.

Now, most of you may already know a little about me, through either a social media platform or by what you have read on this website, but if not, then I shall introduce myself. As you may already know, my name is Fabely and I am Dominican. I am currently 27 years old. Born in NY but grew up in the Dominican Republic. I love that I was able to experience growing up in a different country because it helps me appreciate other cultures even more. I am currently living in Florida and so far so good. As you continue to read my post, you will see that I am very family oriented.

I am a Wellness Coach, however I wasn’t always into fitness. To be honest, I disliked anything that had to do with workouts or eating healthy. I wasn’t considered overweight, but I did have a few extra pounds on me. Until a few years ago, when I went through a nasty breakup and put on even more weight (I stress eat). I felt extremely insecure and lost any type of confidence I had in myself. It hurt. So I knew I had to do something about it. I started a nutrition program with my sisters, who have always liked fitness things, and was able to drop 30lbs within 2-3 months. I loved how I was feeling. I fell in love with health and fitness so much that I decided to help others regain their confidence and gain self control in their lives, knowing that they have the ability to change their body and how they feel.

I also started listening to a lot of Personal Development, which is something that completely changed my life. It transformed the way that I see things and how I react to them. Take a look at this book, which was actually the first book I read in this journey.

The Secret

I will keep this blog as real as it can get. I am not always open about my personal things, but here I want to share any knowledge I may have that can help someone become their better self. I want to make sure that I can help you get in the right state of mind so that your body can follow the direction that you want to go in life, and so that it follows with confidence. I will share the good, the bad, and even the silly times that I have. If I can help at least one person by sharing about my life, then I want to continue sharing.

Welcome to my life,

Fabby