Tag: #FitnessJourney

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75 Hard Challenge | My Honest Day 57 Progress & Lessons

If you follow me on Instagram (@levelupsaho), you already know I’ve been all-in on the 75 Hard challenge. It’s not just another fitness challenge, it’s a full-scale commitment to showing up, every single day, no excuses. I didn’t start this on a whim, and I’m not coasting through it either. This challenge is teaching me more than I expected! Not just about self-discipline and mental toughness, but about my own cravings, limits, and capabilities.

Why I Took on 75 Hard

I needed something that would push me past my usual limits. Physically, mentally, and in every area of my life. Half-measures weren’t cutting it anymore. 75 Hard doesn’t let you negotiate with yourself. You either do the work or you start over. Two workouts a day (one outdoors for mental resilience), a gallon of water, 10 pages of reading, progress photos, and sticking to a strict diet. No shortcuts. No cheat days. No wiggle room.

But what I wasn’t expecting was how much I would start craving certain things. Moments of peace, structure, and even my outdoor workouts.

Unexpected Benefits of 75 Hard: Why I Crave My Walks

I thought I’d be craving sugar, rest days, or just an easy way out. Instead, I find myself needing my evening walk. Not because it’s part of the challenge, but because it’s become this essential moment where my mind slows down. No music. No distractions. Just me, the cold air, and the sound of my footsteps. It’s a craving I didn’t see coming, but one I don’t want to lose.

And then there’s the exhaustion. The kind that settles deep in my bones, making every muscle ache. But it’s not the kind of exhaustion that breaks me. It’s the kind that builds me. I’m learning that I can push through. That I can function even when my body is screaming at me to quit. Every day, I prove to myself that I have more in me than I thought.

What 75 Hard Has Taught Me About Self-Discipline

This isn’t a feel-good, just do your best kind of thing. Some days, I’m dialed in. Other days, I’m dragging myself through every task. But I get it done. Every single day. Because that’s the deal.

  • The exhaustion is real. There’s no skipping workouts because I’m tired. I show up anyway.
  • No compromises. There’s no “I’ll make up for it tomorrow.” You either hit your targets or you start over.
  • Mental grit is everything. Stripping out the noise and doing what needs to be done has sharpened my mindset more than I expected.
  • Craving routine. I used to resist structure, but now I find comfort in it. My workouts, reading, and meal planning have all become something I look forward to.
  • Seeing what I’m capable of. The biggest lesson? I’m stronger than I thought. Pushing past my own limits every day is proving that to me in ways nothing else ever has.

What I’ve Learned So Far from 75 Hard

I expected 75 Hard to be tough. I didn’t expect it to shift the way I see myself. I always thought I needed motivation. But what I actually needed was proof.

Proof that I can show up, even when I don’t want to.
Proof that I can handle exhaustion, discomfort, and self-doubt without letting them stop me.
Proof that I can trust myself to follow through on what I say I’ll do.

Follow My 75 Hard Journey on Instagram

I post the reality of this challenge daily on my Instagram stories. No filters. No sugarcoating. Just the actual work, struggles, and wins. If you’ve ever considered doing 75 Hard or just want to see what real commitment looks like, come follow along.

This isn’t about aesthetics or short-term wins. It’s about proving to myself that I can commit and execute no matter what. If you’re ready to take on something big in your own life, stop waiting for the perfect time. Just start.
xoxo
-S

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Does Creatine Cause Weight Gain? And Why Women Over 40 Should Be Taking It

Creatine has been a powerhouse supplement in the fitness world, known for its role in boosting strength, endurance, and recovery. But there’s a question that seems to come up, especially among women: does creatine cause weight gain? And if so, should we avoid it? Today, we’re unpacking what creatine actually does, whether it really causes weight gain, and why it might just be one of the best supplements women, especially those over 40, can add to their routines.

What is Creatine?

Creatine is a naturally occurring compound found mostly in your muscles and the brain. It helps muscles produce energy during intense activity or weightlifting. Although you can get small amounts of creatine from foods like red meat and seafood, supplements are an easy way to ensure you’re getting enough to maximize your performance and recovery.

Unlike some supplements that come with a laundry list of ingredients, creatine is well-researched and safe. For women, especially those over 40, it can be a game changer—but many are hesitant, fearing it might lead to unwanted weight gain. So, let’s dive into the truth behind creatine’s effect on weight.

Does Creatine Really Cause Weight Gain?

The short answer is: kind of, but not in the way you might think. Creatine can lead to temporary weight gain, but it’s not because of fat. Instead, this “weight gain” is actually due to water retention in your muscles. Creatine works by drawing water into your muscle cells, which helps keep them hydrated and boosts recovery and performance. While you might see a few pounds show up on the scale, this weight is just water—not fat.

This water retention is temporary and often stabilizes after a few weeks. Once that initial phase passes, many women find that they don’t even notice the extra water, but they do notice the benefits in their workouts and muscle tone.

Why Creatine is Especially Beneficial for Women Over 40

As we get older, it’s natural to experience a decline in muscle mass, bone density, and even cognitive function. For women over 40, maintaining strength and mobility becomes increasingly important—not only for fitness but for overall health. Here’s how creatine can specifically support women in this age group:

1. Preserves Muscle Mass

One of the challenges as we age is preventing muscle loss, also known as sarcopenia. Creatine can help maintain and even build lean muscle, which is crucial for staying strong and mobile. For women over 40, this means better physical resilience and a stronger foundation as we age.

2. Supports Bone Health

Muscle and bone health are interconnected. When we strengthen our muscles, we naturally place more stress on our bones, encouraging them to stay strong. This is particularly important for women over 40, who are at a higher risk for osteoporosis. Creatine supports bone health indirectly by promoting the muscle strength needed to stimulate bone density.

3. Enhances Cognitive Function

Research has shown that creatine may have neuroprotective effects, helping to support cognitive function and even boost mental clarity. For women in their 40s and beyond, this is an invaluable benefit. Many find that creatine helps improve focus and memory, making it a worthwhile addition not only for physical health but also for mental sharpness.

The Benefits of Creatine for Women of All Ages

Even beyond the specific benefits for women over 40, creatine offers advantages for any woman looking to enhance her fitness:

  • Increased Strength: Great for boosting muscle strength without “bulking up.”
  • Better Endurance: Helps muscles work harder for longer during intense exercise.
  • Faster Recovery: Reduces soreness and downtime between workouts.

Recommended Product: 1st Phorm Creatine

If you’re ready to give creatine a try, I highly recommend 1st Phorm Creatine. They offer a high-quality, pure creatine monohydrate that’s both effective and easy to mix. 1st Phorm’s products are known for their purity and transparency, so you can feel confident you’re getting exactly what you need without fillers or additives. (Just remember to keep drinking water, especially in those first few weeks as your body adjusts to the creatine.)

Final Thoughts

Creatine is an amazing tool for women looking to maintain strength, endurance, and even brain health, especially as we get older. While there might be a small amount of water weight at first, the benefits far outweigh this temporary effect. If you’re ready to try creatine, 1st Phorm offers a top-notch option to help you get started.

xoxo
-S

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Phentermine: A Comprehensive Overview of Benefits, Implications, and Usage

Phentermine, a medication commonly associated with weight loss, has a rich history marked by both success and controversy. From its initial introduction in the 1950s to its role in the infamous Phen-Fen era, understanding phentermine’s journey helps contextualize its current use in weight management. This post delves into the benefits, implications, and usage of phentermine, and provides a detailed look at its historical context, including the Phen-Fen era.

A Brief History of Phentermine

1950s: Discovery and Early Use

Phentermine made its debut in the 1950s as an appetite suppressant. Initially marketed under the brand name Ionamin, it was soon recognized for its ability to help reduce appetite. As a sympathomimetic amine, phentermine stimulates the central nervous system to curb hunger, making it an appealing option for those struggling with weight management.

1970s: Controlled Substance Classification

By 1973, concerns about the potential for abuse led to phentermine being classified as a controlled substance. This classification aimed to regulate its use and prevent misuse, given its stimulant properties and potential for dependency.

1990s: The Phen-Fen Era

The 1990s brought significant attention to phentermine through the “Phen-Fen” regimen, which combined phentermine with fenfluramine or dexfenfluramine. This combination was touted for its enhanced weight loss results, as phentermine suppressed appetite while fenfluramine or dexfenfluramine increased serotonin levels to promote feelings of fullness.

Health Concerns and Controversies

Despite initial success, the Phen-Fen regimen was soon linked to severe health issues, including:

  • Cardiac Valvulopathy: Damage to heart valves, leading to symptoms such as heart murmurs and, in severe cases, heart failure.
  • Pulmonary Hypertension: High blood pressure in the lungs, causing breathing difficulties and potential life-threatening conditions.

The mounting evidence of these risks led the FDA to request the withdrawal of fenfluramine and dexfenfluramine from the market in 1997. This decision highlighted the importance of rigorous safety evaluations and monitoring in the use of weight loss medications.

2000s: Renewed Focus on Phentermine

Following the removal of fenfluramine and dexfenfluramine, phentermine remained available as a standalone treatment. The 2000s saw its approval for long-term use in combination with topiramate under the brand name Qsymia. This combination aimed to enhance weight loss while mitigating some side effects associated with phentermine alone.

Today: Modern Usage and Research

Phentermine continues to be prescribed for weight management, often as part of a broader treatment plan that includes lifestyle changes. Ongoing research focuses on its long-term efficacy and safety, ensuring that patients receive optimal outcomes.

Benefits of Phentermine

  1. Effective Weight Loss: Phentermine has been proven to help with weight loss by suppressing appetite. Clinical studies show it can lead to significant weight reductions when used alongside a healthy diet and exercise.
  2. Short-Term Use: Phentermine is typically prescribed for short-term use (up to 12 weeks), minimizing the risk of long-term side effects.
  3. Increased Motivation: By aiding weight loss, phentermine can boost motivation and adherence to diet and exercise programs.

Implications of Phentermine Use

  1. Potential for Abuse: Phentermine’s stimulant properties pose a risk for misuse and dependence. It is crucial to use it under medical supervision and adhere to prescribed dosages.
  2. Side Effects: Common side effects include increased heart rate, dry mouth, insomnia, and nervousness. Regular monitoring by a healthcare provider helps manage these effects.
  3. Not a Long-Term Solution: Phentermine should be part of a comprehensive weight management strategy that includes lifestyle changes. Sustainable weight loss requires ongoing effort beyond medication.

Usage Guidelines

  1. Consultation with a Healthcare Provider: Before starting phentermine, consult with a healthcare provider to determine if it is appropriate for your health conditions and weight loss goals.
  2. Adherence to Dosage: Follow the prescribed dosage and administration instructions precisely to avoid adverse effects.
  3. Complementary Lifestyle Changes: Use phentermine alongside a balanced diet and regular exercise to maximize its benefits and support long-term weight management.
  4. Regular Monitoring: Routine check-ups with your healthcare provider are essential for tracking progress and managing any side effects.

Phentermine’s journey from a promising appetite suppressant to a well-regulated medication reflects both its benefits and the lessons learned from past controversies. While it offers valuable support for weight management, it is essential to use it responsibly and in conjunction with lifestyle changes. Understanding its history and current usage helps ensure that patients can achieve their weight management goals safely and effectively.

xoxo
-S

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The Nighttime Ritual: Embracing Discipline at the Gym

As the sun sets and the world winds down, a different kind of journey begins—a journey to the gym. For those of us who find solace and strength in the stillness of night, this time becomes a ritual of dedication and discipline. The gym, illuminated by artificial light, becomes a place where we transform ourselves, both physically and mentally.

Each step toward the gym is a small victory. The temptation to stay in, to relax after a long day, is strong, but the commitment to our goals is stronger. The nightly ritual begins with a decision—to show up, to push through, to make the most of this time. It’s not just about working out; it’s about building a habit that fosters resilience and determination.

Inside the gym, the hum of machines and the clink of weights create a rhythm that drives us forward. The sweat that beads on our skin is proof of our effort, a tangible sign that we are pushing our limits. Muscles ache, and fatigue sets in, but these are just part of the process. With every rep and every set, we are chiseling away at our weaknesses and building a stronger version of ourselves.

Mirrors in the gym reflect more than our physical appearance; they reflect our dedication. Each visit, no matter how tired we feel, is a step toward our goals. The transformation is gradual, but it’s happening. We are getting stronger, more resilient, and more disciplined with each workout.

Discipline is the key to this transformation. It’s the commitment to go to the gym, even when we’re tired or unmotivated. It’s the resolve to finish that last set, to push through the discomfort, and to keep showing up, night after night. This discipline isn’t just about building muscles; it’s about building character.

As we leave the gym and the night deepens, the sense of accomplishment is palpable. We’ve faced the challenges, pushed through the fatigue, and emerged stronger. This nighttime ritual of discipline and dedication is more than a workout—it’s a testament to our commitment to ourselves.

But it’s not just the physical progress that we notice. The mental clarity and emotional resilience we gain are just as important. The discipline we cultivate in the gym spills over into other areas of our lives. It becomes easier to stay focused at work, to manage stress, and to maintain a positive outlook. The act of committing to our nightly workouts strengthens our ability to commit to other goals and responsibilities.

The gym at night also offers a unique sense of peace. There’s a certain calmness that comes with working out when most people are winding down. The fewer distractions and quieter atmosphere allow for deeper focus and introspection. It becomes a time for us to connect with ourselves, to reflect on our day, and to plan for the future. This quiet time, coupled with physical exertion, creates a balanced space for both body and mind to thrive.

Sticking to a nightly gym routine requires planning and foresight. It’s about preparing meals ahead of time, setting out workout clothes, and prioritizing sleep. These seemingly small actions build a framework of support for our discipline. They remind us that our commitment to fitness is not an isolated effort but part of a larger lifestyle choice that promotes overall well-being.

As we continue this journey, it’s important to celebrate our progress, no matter how small. Each session, each set, each drop of sweat brings us closer to our goals. Acknowledging these achievements reinforces our discipline and motivates us to keep moving forward.

So, let’s embrace this nighttime ritual. Let’s honor our commitment to the gym and to our goals. Each visit is a step toward a stronger, more resilient self. And in the quiet of the night, let’s find not just physical strength, but the strength to pursue our dreams with unwavering dedication. The journey is long, and the nights can be tough, but with discipline as our guide, we will continue to transform and thrive.

xoxo
-S