Change is uncomfortable – Das Ding mit Veränderungen

Zwei meiner liebsten Fitness Gurus Karena und Katrina von ToneItUp heben diesen Satz immer wieder hervor:


Change is uncomfortable


Eine neue Übung, mehr Wiederholungen als beim letzten Mal, eine schnellere Abfolge der Übungen … und man denkt sich ‚Warum mache ich das? ‘. Lieber würde man wieder zurück in den gewohnten Zustand zurückkehren: warm und eingekuschelt auf dem Sofa. Netflix. Soulfood.
Doch immer wieder kehrt diese eine Stimme in den eigenen Kopf zurück. Die Stimme, die dir sagt, dass du einfach nur durchhalten musst und dass es sich auszahlen wird durchzuhalten. Der ersehnte Traumkörper wartet. Der Körper den du dir verdient hast. Es lohnt sich. Aber: Veränderung ist unangenehm. (mehr hiervon …)

Diese Weisheit lässt sich auf jede Situation im Leben anwenden. Sei es ein neuer Job, eine neue Beziehung, eine neue Stadt oder auch nur der Besuch bei einem neuen Friseur.
Wenn ich an die Veränderungen denke, die in meinem Leben anstehen, bekomme ich aufgeregtes Kribbeln in meinem Bauch, es ziehen viele schöne Vorstellungen an meinem inneren Auge vorbei und ich bin glücklich. Für einen Moment. Bis dann eine komische und unerwartete Angst mir den Hals zuschnürt. All die Dinge die schief laufen können. Ich könnte verletzt werden. Und die so schön erträumte neue Situation könnte ganz schnell zu einem Albtraum werden.

Nun kommt der eine Punkt, an dem man sich selbst die Frage stellen muss: lasse ich dieser Angst Raum. Raum, um sich auszubreiten und mir meine positive Energie zu stehlen? Will ich wirklich auf die neuen Erfahrungen verzichten? Wer weiß und vielleicht wartet hinter der Angst vor der Veränderung etwas ganz tolles auf mich, mit dem ich nie gerechnet hätte. Lasse ich die Veränderung zu etwas negativem werden? Nein! Veränderung ist etwas Schönes. Etwas, das einem neue Energie gibt. Etwas, das uns immer wieder neu herausfordert. Herausfordert und uns wachsen lässt. Und nur wer wächst, der kann zu dem Menschen werden, der er sein will. Veränderung ist aufregend!

Also: Change is uncomfortable … but so damn worth it.!

Strikes of motivation – New goals

Good soul music + a weird, but good, but weird conversation + emotional chaos + a clear vision =  a blogpost about strikes of motivation.

Isn’t it funny how sometimes motivation hits us in the weirdest moments? I experienced motivation in moments of rejection, in moments of pure happiness, in moments of sadness. I just might be watching videos on YouTube or I might be laying in my bed crying because of something. I might be looking at someones Instagram, Pinterest or read a really good blogpost. Motivation is a real mystery. An awesome mystery.

Today I had this really weird conversation. And even if the actual situation wasn’t that positive, I came out with a burst of motivation. A motivation that helped me overcome the negative aspects of this conversation. Here is what my new projects will look like.

Let’s start Yoga (again)

Like seriously #Letsstartyoga. Some of you may recognize the hashtag, which was brought to live by Jessica Olie and her awesome talent for Yoga. You should check out her accounts (#1 + #2). I always was a really flexible child thanks to being a (hobby-)gymnast. But with growing older I lost this flexibilty and at that point I didn’t even care about it. When getting back into working out regularly I was confronted with it again and stumbled across Jessicas account by accident (The best things always happen unexpectedly, don’t they?). She motivated me to try Yoga for the first time. That was about 1,5 years ago. I gained a lot of flexibilty and lost it again.
Today is the day that marks the first day of becoming flexible again. Let’s do this! Hold me accountable! I want to be able to do all of those poses.

Build my own empire

Looking up to people all the time and admiring them for what they achieved when I am stilling stumbling around? That is fine for a while and sometimes necessary, but there is limit. And when you have reached that limit, you need to start acting. Acting to make your own (even the smallest) dreams come true. To build your own dream empire and happy life. So one day in the near future, people look up to you. So you can lay back for a second and think „damn, I have finally made haters. Now watch me become even better.“
Start today! Do one thing that gets you closer to your goal. It doesn’t matter how small that goal is, as long as it makes you damn happy just thinking about it.

Become fearless (again)

I have come a long way from who I was four years ago. I was a totally different person back then when I started my dual studies. I have evolved, I crashed down, I got back up again. All the ups and downs that everybody experiences when they are not comfortable with who they are and they start wanting to change.
There was a period, when I did not care at all what people thought about me. Then some stuff happened in my life and I started caring about that again. It is not bad to care about what others think about you… but only if those people are benefitial to your life. Then you should definitley care about what the think of you. But otherwise, nah. Peoples opinions don’t matter. They only hold you back. Back from doing what your heart desires. And nobidy should ever keep you from that.

I want to be a runner

With being active on Instagram, I couldn’t help but follow a few really amazing people, who have the fitness game all figured out. People that motivate me crazy much. So much that I now made the decision to finally give this running thing a try. Yes, I am aware of the long journey ahead of me. And this is exactly what makes me motivated to do this. Having a goal to work towards to. If I ever get to experience the luxury of being bored, I’ll have something to do instead. I love seeing improvement and seeing hard work pay off. Since I am currently taking a break from BBG, I am looking for a new challenge. So this is what I’ll do. Do you have any tips for me?


Why fitness makes you more organized

Hard work pays off. No excuses. Keep going. That’s what people say. And that’s exactly what I didn’t believe until one year ago. My fitness „routine“ was all over the place. I did a little bit of cardio here, huge amounts of HIIT there and some random weight exercises now and then. I thought I was working so hard, but the results never came. I got discouraged and was about to quit working out for real.

And then this famous moment of „now I get it!“ hit me. I basically stalked all of my fitness idols on Instagram and by idols I don’t mean fitness models, I mean those beautiful ladies, who are working out not because it is there job, but  because they like it. I saw a pattern on all of their accounts. They have a real routine. Something they do everyday, for every week of the year. They have a plan, guidelines, something like a road to results. Something that guides them to finally seeing a change. Of course those ladies will still experience ups&downs, but at least they were getting closer to their goals. Some things in life just work with a routine. Working out is one of them.
Do you already start seeing the connection between fitness and being organized? If not, keep on reading.

A workout schedule provides you with a structure for your week.

Our schedules can be become quite crazy from time to time and we are quick to just quit something that doesn’t seem as urgent for somehting that is screaming for our attention right away. And suddenly it is 10pm, we should be laying in bed soon and we haven’t done our workout yet. Sounds similar? Planning ahead prevents you from missing out on it. It provides you with a structure for your whole week, so you can plan your other appointments around it. Always keep in mind: working out is time you invest in yourself, your soul, your health and overall happiness. I personally think it is totally fine to schedule everything else around it. Because if we are not in our best shape, physically and mentally, we will not be able to perform efficiently in other parts of our lifes. Of course there are exceptions! There will be days when your family, your work or uni are just more important. I get it. I have those days too. Just give it this scheduling a try!
In order to create a workout routine, you need to plan every single one of your workouts: what/when/where/how long? (There are so many tools out there to help you with that. I’ll mention a few examples at the end.)

A planned workout leaves you with more time for other stuff.

So now that your workout schedule has provided you with a clearer structure of your week, let’s see what it can do to increase your spare time. I used to never know what I was actually going to do during my workout, I ended up searching for home workout videos or printable workouts for more than 10-15 minutes before every workout. That adds up to 90 minutes per week (working out on 6 days/week) !!!! 1,5 hours that could be spend with your friends and family or working on your future. Just think about it for one second!

Planning your meals ahead prevents you from stressing over what to eat.

Stress is a thief. It steals your hapiness and it steals your time. Stress is often unnecessary and occurs when there is a lack of planning and organisation. I often experienced that in situations where I had so much stuff to do and didn’t know which one to start with. I started stressing about that I was runing out of time, that I didn’t know which had priority number one. So I ended up losing so much time, instead of being productive. Or if I haven’t planned my meals ahead, so I was left with an empty fridge, the stores were already closed and I was getting so hungry (…and grumpy.. hahah). I started stressing about having nothing to eat that’s healthy and all of my progress would be lost.
But not anymore! Since using something looking like a timetable to write down my meals and making a grocery list, I always have healthy options at home. And that has made me so much happier, more calm and relaxed. (Timetable and grocery list from ToneItUp, Bikini Series 2017)

Journaling your workouts and meals

This has changed my life so much! I never thought it was actually possible. When I first read about journaling your workouts I thought it was old fashioned and time consuming. Journaling doesn’t have to consist out of a hardcover book and you writing by hand. For me that is my second Instagram account, posting a sweaty selfie or a pic of my food and writing a really short summary of my day and my workouts. The best thing about doing it online is: there are people out there reading it, commenting on it and encouraging you to push yourself! It gives you a feeling of having many accountability partners out there, which you don’t want to dissapoint. I would never lie to all of my followers there, but I also want to have something to post. Result: I workout and eat healthy. I take pictures to „prove“ it. If I don’t do it, I have nothing to post. Just as simple as that.
I know this isn’t for everybody. Another option would be turning to a really good friend of yours and asking them to be your personal accountability partner. So you just text them what meals you had, what workouts you did and if you had slip-ups. It works the same.

Tools to organize your meals and workouts.

Either you are a creative person and you’ll create these tools yourself or you just use the tools you find on websites like Pinterest or websites of fitness gurus.
So if you’re like me then you’ll use the tools someone else provides. I made great experiences with ToneItUp. Attention: I’m a #TIU girl! With all of my heart. I am in love with this community. So go check them out!
When you are a member you get everything for free (like for example challenge programs), but they are offering tons (!!) of free stuff on there website. Under the tab „DailyWorkout“ they post a workout routine for every single day.

There is even a printable „weekly schedule“ available, where you can check your workouts off (they post it on the beginning of every week) Don’t worry if you don’t own any of the workout Dvds, you can easily exchange them with free workouts from their YouTube Channel.

Chances are high that at least one #BBG girl is reading this post. When I started BBG for the first time, I wanted some kind of overview of all the workouts I did and still had to do. There is this nice little timetable I found on Pinterest, which is just perfect for BBG, no matter which week you’re on (which week are you on btw? Leave me a comment). I used this „x“ to mark worouts I’ve already completed and use the „o“ to mark my planned workouts. „BootyCall“ means something like „morning workout before breakfast“. I used to hate working out in the morning and now I am crazy proud to see so many completed morning workouts.

If you are looking for a workout schedule, which is not being provided by a fitness community, just go in Google, search in pictures and type in „blank workout schedule“. It works the same on Pinterest. The good thing with searching on Pinterest, there are so many posts comming up with completely written out workout schedules (just like the one from ToneItUp), so that is nice if you are still looking for a complete program.

Of course there are so many more fitness programs and websites out there,which provide you with all of the tools. These were the ones I tried out myself and worked really well for me.

Let me know in the comments below when you try out something I mentioned above and we can chat about pros&cons! I am always open for new tips or new programs, so hit me up!