HOTfitness HansOn Training & Fitness

03/12/2024

“A study has found that only 8% of people will actually achieve the goals they set for themselves. Goals can't be achieved overnight. They need time and possibly disappointments along the way in order to get conquered.”

The ONE THING I make sure each time I plan, work on and execute a new Goal is:
1) There are No Excuses
2) It’s EVERY SINGLE DAY
3) No Cheating and No End Date
4) Goal Crushing and Continual Challenges
5) Performance, Determination and Motivation CREATE A NEW LIFESTYLE.
6) Throw Away All The Big Size Clothes….. I’m NEVER Going Back There!!!

JUST DID IT!!!
1 of 8% (as usual)
Then Maintain………✔️

08/24/2023

Sorry, I’ve been here and there…
With summer here and it hot and humid Many don’t want to “work out” but that again is another Excuse!
Yes it’s miserable but your body will Thank You for keeping it on schedule and rewarding it!!

The earlier you either get outside for a Walk or get out to head to the Gym or your basement, the cooler it is!
Staying on track and keeping your schedule in check is Your Priority.
Lifestyle Change is your new life once you:
START
CHANGE (to form new habits)
CONSISTENCY
KEEP GOING
Once your New Schedule, Diet and Exercise Routines become your DAILY SCHEDULE, you form New Habits and in turn a NEW LIFESTYLE!

Challenge yourself and set Goals. Long Term Goals are great but make sure to place Smaller more realistic Goals in between.
Sticking to your Plan/Goals on the weekends is essential and come Monday you will thank yourself!

Stay Hydrated with lots of Water!
Track your Calories in an App like My Fitness Pal. It helps establish your intake and helps you SEE where your calories are.
Extras can contain excessive Sugar!
Soda
Flavorings
Syrups
Sauces
Ketchup
Etc….
Can sabotage your efforts. They all contain hidden sugar.
If you are brave, try eliminating sugar!!
It Works and HUGE!
Sugar substitutes can seriously help you in moderation.
Small dietary changes can have a huge effect on your goals.
Too Many people give up early or don’t put 100% into efforts because they think a day in the gym can counter act their terrible Diet and honestly, it WON’T. What you get is that time WASTED IN THE GYM!
You will see No Changes because your Diet is number 1.

Weight Loss:
1) Nutrition/Food
2) Movement/Exercise

You can’t OUT WORK (with a bunch of workouts) a SH*TTY DIET! EVER!
Either take it Seriously and do the Work or Don’t.

It’s up to YOU.

No STARVATION DIETS don’t work
FASTING is not dieting and BAD FOR YOUR BODY.

ANYTHING you see which is FAST OR QUICK, IS NOT Healthy.
It took you a time to gain Weight so it take time to lose it right!

05/10/2023

Something to seriously think on!!

Herbal Medications | Complementary and Alternative ...

“Herbal medications can mistakenly be perceived as safe because they are natural products. They may produce negative effects such as allergic reactions, rashes, asthma, headaches, dizziness, agitation, dry mouth, seizures, fatigue, tachycardia, nausea, vomiting, and diarrhea”

Why you ask?
Herbal supplements are Not FDA APPROVED.
Meaning:
They are NOT Regulated✔️
They are NOT Inclusive with listings of Side Effects✔️
They are NOT Tested in ANY studies prior to going to Market✔️
They are NOT Included on Medication Drug Interaction Lists ✔️

If you thing “All Natural” is Better, YOU ARE WRONG!
You are placing toxic chemicals into your body NOT KNOWING what will happen with everything else you put in your body and IF it will be Harmful or Fatal with the FDA medications you are ALREADY taking!

Without FDA approval, you never know what you get daily in each pill/bottle you consume!!
One pill could be 50%, the next 20%. The next 89% and so on….. without REGULATIONS on them, you can’t and won’t know or greet the same amount each time.

Many MLM “supplements” are labeled “all natural” or “organic”, (which is a whole OTHER RANT!) but if you check FACTS, EVERYTHING is Organic!
🤦🏻‍♀️🤔

Statistically speaking from FACTS/PROOF:

Many CDC studies revealed That ANY STUDY throws out gathered indentation from individuals that are taking “herbal” S**t because it screwed with studies.
Covid related studies of the dead found those with “no prior health related indicators or issues”, were taking “Something” Daily that was Herbal or so-called, “All Natural” which indicated that whatever interaction the Virus itself or the Vaccination with those non FDA approved “herbal whatever”…. Were the ONE THING they all were talking which was more than likely the Cause of death.
Proof of WHAT exactly is harder to nail down due to the Unregulations and non FDA Approval.

Conclusion:
Any UNRegulated “herbal supplement” Is NOT SAFE and the idea that they are still being sold under the THOUGHT that they are needs to change.

Please do your due diligence and don’t put something into your body if you don’t know what it may do or interact with what meds you are already putting in which are FDA approved and safe.

04/03/2023

03/15/2023

Absolutely disgusting that people drink this crap Daily and or are addicted to sugar because of things like this!!!

Sabotage working your own diet structure never ends well.
Finding a Sugar Free Option is your lifeline…. Unless you can in fact give it to cold Turkey!

Skinny Syrups or any Sugar Free syrup are most common these days for the better option.
Changing your COMPLETE DIET to Sugar Free is The Best way but even if you start slow and continue to switch out the things you use daily, you will soon find that ALL YOUR CRAVINGS disappear AND you can’t tolerate actual Sugar once you are detoxed from the madness!

Easy Peasy Lemon Squeezey!

Sentence your Nutrition makes up 80% of your lifestyle regardless of healthy or not….
Which is really MINDBLOWING…
You soon figure out that what you Eat makes up what you Are.

Eat S**t:
Feel like S**t (look like S**t and stay a pile of S**t.

Eat Healthy:
Feel Amazing, look amazing and it shows.
Your attitude is Happiness and you want to wake up every day.
After you are detoxed, you don’t overeat, Crave Junk and are filled much faster.

Just SAY NO!

03/13/2023

What a (A HUGE) Difference a YEAR makes!!

Start Date: March 13,2022
Age: 53

*Update:
A Year Later:
Age: 54
(TODAY!) March 13, 2023
Weight Loss of: 76 Pounds!!*

As hard as it is, it really seems like yesterday I started this AGAIN (Thanks Covid, you pain in my ass!)

From:
-Daily Logging of ALL food, drink, gum/mints, etc….
Once you SEE WHAT you eat/drink and WHEN you do it, you learn a pattern whether it’s hunger, boredom or stress.
-Pinpointing those areas becomes essential to moving past l these obstacles which usually hinder progress or sabotage your journey!

My Past YEAR Journey consisted of:
-Eating 4-5 smaller more protein packed meals/snacks to fuel my day.
-Eating ONLY when actually hungry and not always finishing my plate. LEAVING FOOD IS OK!
-Consuming way more water through the day than you think is normal but by drinking a full 8 Oz prior to a meal fills you up!
-Realizing when you (Think) you are hungry but instead drinking water will fill you up and that “feeling” will pass!
-Only drinking sugar free/carb free alcohol, Including shots (if you drink) is a game changer! No extra junk sneaks in or stalls your journey!
When I drink, (haven’t drank alcohol for 6 weeks as of this weekend!) I drink Only 2 things!
No LIES and NO EXCUSES!

My Past Year:

1. Complete Lifestyle Change
2. 100% Clean Eating
3. Zero Sugar, Zero Gluten, Zero Soda, Zero Red Meat, Zero Preservatives, Zero Processed Food, Zero Full Dairy….
4. 5+ Days a week of hard physical HIIT workouts (40+ minutes)
5. Personal Accountability for ME
6. Regular Check Ins with my Doctor (prior to beginning and throughout for the go ahead from the start (and still) for Accountability AND Monitoring past health issues to ensure I’m safe to continue)
7. Zero Cheating 🚫
8. Weekly weigh ins (personal logging)
9. Watched the scale continue to move lower
10. Blew through 4+ Clothing sizes
11. Purged EVERY SINGLE SIZE CLOTHING I’M NOT WEARING NOW!
12. After starting Maintenance, I’ve continued to Lose 12+ more pounds….
13. I’ve Gained:
-HAPPINESS,
-CONFIDENCE,
-FLEXIBILITY,
-NO BACK PAIN,
-NO LONGER OUT OF BREATH GOING UP STAIRS, -ENDURANCE LEVEL UP, -SLEEP BETTER,
-FEEL AMAZING!

NEXT UP:
Continuation of what I do Daily.
These New Habits are My Lifestyle Now!
✔️CHALLENGE ACCEPTED!
✔️THIS BITCH KNEW THE ASSIGNMENT!
✔️GOAL CRUSHER!
✔️BUCKET LIST: CHECK!



💯
🏃🏻‍♀️🏋🏻‍♀️🚴🏻‍♀️💯🤜🏻🎤

Access to my CLOSET!!!⬇️
*Where all my previously worn (or more likely, NEVER worn) clothing is for sale!!

https://m.facebook.com/groups/683522153506510/?ref=share&mibextid=S66gvF

03/02/2023

EACH AND EVERY SINGLE TIME!!!

Just Do You and Do It FOR YOU!!

02/26/2023

No matter how you get there, it’s better slow and steady.
You didn’t get where you didn’t want to be over night, therefore, it stands to reason the process is the same on your way back!

Stick with it and push yourself further daily.
Progress is breaking your comfort zone and changing your habits!

Maintaining comfortable will stall efforts.
Do the work
See results
Keep going!

You Got This!!

02/26/2023

02/11/2023

Just. Do. It…..

For Yourself.
YOU will be PROUD of YOURSELF in 6 Months!