FIT~ology

Leap and the net will appear......

2009-07-13T17:30:00.000-07:00

This is one of my favorite quotes of all time..... I've taken many....and although there have been barriers and pitfalls along the way I can assure you that I have never regretted any one of them.....

With each window that closes a new one will open.... Remember the trust game we used to play as kids.....where you stood back to back, and just fell back and had to trust that the person would catch you......Maybe your net is a fellow friend, or co-worker, or family member.....someone who supports you, or encourages you or helps you to feel empowered.

You have to decide what that net is....then you need to have trust and FAITH in it!

Faith is the second step on the road to success. This success in your life, or pathways.

In each pathway you will experience success on many different levels and in many different forms. It might be success in life, business or your relationships. It’s different for everyone, but bottom line is….at the end of the day, it doesn’t really mean how much "stuff" you have, although nice…..one mostly feels most successful when they have achieved something that was worth working hard at to get or reaching for something they never thought possible.

The reality is that in order to see change or experience life, you must take a chance. The determining factor on this journey is that you must take a leap of faith…..and travel the road less travelled.

A leap of faith is going from the known to the unknown without a security blanket. You have to let go of something before you grab something else. There is always a chance that you will fall in the split second that you let go. You may be afraid of regret or rejection or even just falling down flat on your face in front of the world…..but…the more life changes, the more it stays the same if you don't do something about it.

A leap from your actual life to what could be possible or discovering where your heart is at and then you may even look back and question yourself why you didn’t do something sooner.

If I had only known? (I do this all the time.) If you are not willing to take a chance, then you are guaranteed one thing.

If you always do what you have always done, then you will always get what you have always got.

If you want to change your results, then you must take risk, the greater the risks the sweeter the rewards. Your possibilities may only be limited by your imagination. Your dreams of time, freedom and appreciation can soon be a reality. If you don't take a leap of faith, then you will continue to get the same results in your life. Success is within your grasp, but you must reach out to access it….and when you do you will look back with no regrets and be happy that you had the journey!

That’s it.

~ H

Your crib can be your fitness haven!

2009-07-03T16:20:00.000-07:00

Many people believe that to really be in shape that you must spend countless hours a week working out. That is completely UNTRUE…..I have done my share of mad woman workouts and have also had that one track mind that in order to be super fit would mean to double my time. This often lead to overtraining and sabotage my hard work In the long run, also spending hours a week at a gym is just not a possibility. The solution: at home workouts and full body workouts performed in short, intense intervals is truly the way to go! – it’s not for everyone, but there are so many benefits and often times the pros weigh out the cons!

The truth is, most of us are very busy. Our most precious resource is time itself. We all have multiple responsibilities and we barely have a moment to ourselves. How many of us can actually dedicate multiple hours a day, several days a week, exercising?

So then what?

Many stop exercising all together because they have a preconceived notion that they must spend several hours working out for it to be “worth it”. That is a LIE! In fact, it’s an excuse that many people come up with to NOT exercise.

As someone with many responsibilities I have a real appreciation and awareness of how precious each minute really is. Like many people, I barely have a free minute in the day and my days are full…… Fitness is your priority and working out in a gym is no longer a possibility for those people with busy schedules. Not only is it not a possibility, but for most people, it’s a terrible way to get in shape and lose fat. I now have a great appreciation for at home workouts and specifically because I have seen amazing transformations achieved this way!

With age comes knowledge (or at least I like to tell myself that!). My approach to fat loss and building lean muscle and specifically fat loss workouts has completely changed. Here are some basic concepts that I’ve learned along the way:

Avoid the fancy smanchy gyms.

Cancel your gym membership and you’ll save money on membership costs and gas and you’ll save yourself alot of time as well. Instead, focus on at home workouts. The only thing that is required is a 10x10 (or sometimes less) space and your body.

Hundreds of exercises can be done with either your bodyweight or a single pair of dumbbells. Under-estimating the power of full body workouts and at home workouts using only resistance exercises with your bodyweight is a big mistake!!!!!! I have seen amazing transformations from home workout DVD`s including myself!

Shorten your workouts and skip the chit –chat!

Go to the gym if you feel like you’re “wasting” it by not using it. Just keep in mind that your workouts should focus on speed and intensity. I know that the times that I have spent in the gym can often get distracting when I am there to put out a good sweat and I have Joe Blow wanting to strike up a converstion.

Many go to their local gym for this very social connection. It is GREAT to be able to go out and have that social network. But your workout time is not the place for a social hour! It is supposed to be a time for output!

Most gym workouts look like this, or at least what I have seen: Do a set, walk around, do a set, talk to your buddy, do a set, repeat.

Stop wasting valuable time and get to working out! If your goal is to perform a fat loss workout, you can be done in about 15 minutes! Focus and intensity is where it is at. At home, you can shut off the t.v, shut down the computer, turn off the phones and make that your sanctuary time. You deserve 30 – 60 minutes of your day to give to yourself!

Location and time of day do not matter.

Even the best full body workout is useless if you’re not actually taking the time to do it. Being on vacation or on a business trip, whether you are in a hotel room or at a camping site with your family is no longer an excuse for missing a workout. Once you understand how to do at home workouts and full body workouts utilizing only your body weight as resistance, your excuses for missing a workout are gone. I’m ready for a good full body workout at any time because I keep a pair of runners, rollerblades and workout clothes in my trunk., In under 15 minutes you can get a great full body workout in that will really help you lose fat and build lean muscle.

Dumb bells.

The perfect piece of equipment for at home workouts . By mastering the full body workout, at home workouts do not require any fancy equipment, just your own body.

A key benefit of dumbbells is that you can take several movements and combine them to create one exercise (such as the squat-curl-press), this allows you to make very efficient use of your time. ….and if you are on the go….you may just need a good set of resistance bands or adjustable dumbells.

What makes P90X and other beachbody programs so special?

Well….in regards to a bit of a debate that I just discovered…..which also prompted me to want to do a blog about it is this……

People who workout at home doing P90X or other Beachbody programs are what I call Barrier-breakers. They are the epitome of "talking the talk, and walking the walk." They need no supervising, and they are masters at motivating themselves! They face their fears which gives the the confidence to feel better and become more fit to challenge themselves beyond their comfort level. They are truly committed and dedicated hard workers, and like everyone else who is carrying a fit and healthy lifestyle they are doing what they love, commiting to it because they have been let down before….and they are finding success and the confidence to facilitate their potential. Some people will go on to run marathons, triatholons, join their local soccer team, hike trail, or climb moutains…and yes, some may even find that desire to compete and take their fitness to a whole new level. Some will have the confidence to do things they never could do before and increase their own quality of life! No matter what….. It all comes down to getting fit and healthy and doing it so that the barriers that cause people to quit can be broken down. There is no one way to the same destination, and really isn’t what matters is that we get there?

P90x’ers and Beachbody enthusiasts are just as committed AND because we are among a strong communuty, we support the aspirations of others along the way. We have that sound board, and support system at our fingertips and any given moment.

The important message here is that we are all here for the same reason, so let’s just keep our eye on the prize and have FUN doing it!

Get it right! or get it in.....right!

2009-06-23T15:11:00.000-07:00

I have been receiving a lot of emails about nutrition and motivation lately, so I thought this might be worth some value to someone out there. The key is that you are working out 6 days a week. Right now I am not and I can feel it, but I am also tuned into my diet.
Secondly....you need to fuel your body right.....with a little bit of success will bring you more confidence and you won't want to spoil all your hard work. That burger, pizza or donut isn't worth it! I take my cheats very seriously. I am more willing to turn down that drive through meal if it means that I can have my cheesecake over the weekend. Pick your battles and get moving!!!! Don't lose faith and allow time to be your best friend!

Here are some great Power Foods that everyone should be including in their diet:
1. Almonds
2. Beans and Legumes
3. Spinach and Green Vegetables
4. Fat-free and Low-fat Diary
5. Oatmeal
6. Eggs
7. Lean Meats (Turkey, Chicken, etc.)
8. Peanut Butter
9. Olive Oil
10. Whole-Grain Breads and Cereals
11. Extra-Protein (Whey) Powder or Shakeology
12. Raspberries and Other Berries

So let's break this down in simple terms...

Burn the goo through cardio and weight resistance excersise
Eat powerfood and get the right kind of fuel for your body.
Build muscle by resistance and weight training
Involve yourself in activities that you enjoy
Keep a positive mindset and attitude! Energy does not just come in a physical form.

Get enough sleep....(I am so bad with this)

and we are all good to go!

Where do we want this muscle to be:

Butt
Legs
Back

These places are our biggest muscle groups...

MUSCLE BURNS FAT
MUSCLE BURNS FAT
MUSCLE BURNS FAT!!!!!!

any questions????

Prepare
Lasting weight loss isn't just about the body, Kripalu's experts say. You've got to get your mind on board, too, and take an honest look at your life. The following exercises will help.

Start with Intention
Journal about your deepest wishes and hopes for where you will be in three months, six months, and a year. Don't think in terms of scales or sizes, says Aruni Nan Futuronsky, senior life coach at Kripalu. For example, maybe you see yourself taking long hikes or planting a garden. Maybe you see yourself simply full of energy and joyful.

Determine Where Your Energy Goes
Before you shift your habits, draw a pie chart that shows how you've spent your time in the last six months. How much of the pie goes to work, your family, your friends, yourself? How might you reallocate your energy to make room for changes?

Think Positive and Start Small
Base your changes on self-love, not deprivation. For example, instead of resolving not to eat ice cream at night, sign yourself up for an evening Pilates class. And keep in mind that for many people, "details ground us in success," says Futuronsky. Rather than saying, "I'm going to get in shape," think about how, when, where, and with whom you'll exercise.

Choose Wisely
Eating a whole-foods, plant-based diet sets you up for healthy weight loss, says John Bagnulo, Ph.D., Kripalu's fitness manager and nutrition instructor. High concentrations of the essential amino acids found in animal proteins, particularly red meat and dairy, slow the body's metabolism, says Bagnulo. "There's room for small amounts of animal protein," he says, but aim to make 75 percent of your diet plant-based.

Think Fresh
Load up on veggies and fruit in the produce aisle or at a local farmers' market. Make veggies and whole grains -- barley, quinoa, brown rice -- the centerpiece of your meal. That said, don't force yourself to eat things you don't like. If you hate broccoli, for instance, try new recipes with a vegetable that you love -- perhaps Swiss chard? Snow peas? Eggplant?

Find Healthy Replacements
If you're hooked on pasta or white rice, start by substituting a whole grain a few times a week. If meat usually takes center stage at mealtime, experiment with vegetable proteins like beans and legumes (curried red lentils, for instance, cannellini beans with escarole, or black bean soup). "Beans are a great weight loss food," says Bagnulo.

Eat Right
Managing your blood sugar helps reduce cravings and binge eating and keeps insulin levels low and steady. "When insulin levels are high, your body will store more of the food that you've eaten as fat," says Bagnulo. "Keeping your insulin levels lower allows your body to use your fat stores as fuel for your energy needs."

Go Easy on Sweets
Minimize consumption of added sweeteners, such as sugar, fructose, honey, and especially high-fructose corn syrup.

Eat a Hearty Breakfast
Try to eat at least 25 percent of your calories at your morning meal, says Bagnulo. And choose low-glycemic foods (those that won't spike your blood sugar), like whole-grain oatmeal and blackberries or poached eggs with a slice of whole rye bread. "Studies show that when people have a low-glycemic breakfast, they're not as likely to binge on the wrong foods later in the day," says Bagnulo. They're also more likely to choose whole foods for the rest of their meals.

Avoid Flour-Based Foods at Dinner
Flour puts glucose in the bloodstream, so eat flour-based foods like breads or pastas only when you're more active and will burn it off-after breakfast or lunch. At night, even a couple of slices of bread can "counteract the weight loss you're after," explains Bagnulo. Don't mix fats and simple carbs. "Fats consumed with insulin-raising foods are more likely to be stored as fat," says Bagnulo. When eating avocado or olive oil, for instance, choose whole-grain breads and brown rice over refined carbs. When eating beef or lamb, Bagnulo advises avoiding flour-based foods, choosing whole grains or beans instead.

Rethink What You Eat When -- and How Much
Undereating, especially at midday, can backfire, says Bagnulo. "I'm not a big fan of having just a salad at lunch," he says. A plate of lettuce may make you feel full temporarily because "you've eaten a lot of bulk," he says, but you'll crave those calories later. At lunch, toss tuna and avocado with olive oil and lemon juice and pile it on a slice of whole-grain bread. It's fine to include salads with your meal, but save main-course salads for dinner. As for portion control, Kripalu takes a novel approach. With a whole-foods diet -- vegetables, whole grains, healthy protein -- "you have the freedom to eat until you're full," says Bagnulo. On the other hand, flour-based products like pasta and bread or refined foods like white rice require more attention. These foods affect your blood sugar, so keep the portions small (half a bagel, a cup of whole-wheat pasta).

ExercisePrioritizing Exercise is essential for weight loss, but that doesn't mean you have to become a gym rat. Kripalu's fitness philosophy is "do what fits into your life," says Jennifer Young, director of Healthy Living programs at Kripalu. "We try to give people things they can do at home." Get your heart rate up. Cardiovascular exercise is critical for weight-loss, says senior fitness trainer Bianca Wallen. Jogging, speed walking, and biking are all good choices since they're "portable." When setting priorities, choose three intense workouts each week over five gentler ones. "If you're walking and having a nice conversation, you probably aren't walking fast enough," says Wallen.

Build Strength
Strength training helps weight loss because it builds muscle (which burns fat), says Young. If you don't go to the gym, keep a set of three-and five-pound weights in an accessible place at home. (For a starter routine, visit Body+Soul's Weight Loss Guide.) Need a break from what you're doing? Instead of heading to the fridge, put on one of your favorite songs, grab the weights, and do a few sets of arm exercises. Need a change of scenery? Embrace yard work. Mowing the lawn with a push mower, digging in the garden, and carting mulch around in a wheelbarrow will get your muscles working.

Practice Yoga
Maintaining a regular yoga practice can enhance your weight-loss regimen, says Wallen, primarily by toning muscles and reducing stress. (High levels of stress hormones, such as cortisol, may be linked to abdominal weight gain.) Aim to practice for at least one hour, two times a week. Wallen recommends varying the type of yoga you do, from gentle to more intense styles.
Reconnect
"We can't know if we're full if we aren't connected to our bodies," explains Futuronsky. Breathing exercises and meditations will keep you grounded in your senses and help change habits.

Life-Force Breathing
You can increase your energy and connect to your body by learning to breathe more fully, says Futuronsky. Take 10 minutes a day to practice the following exercise: Lie on your back with your hands on your belly. Relax your abdomen, chest, and face. Let your bones get heavy. Then draw a breath in through your nostrils and feel your belly rise and expand. Next, direct the breath to your ribcage and feel it expand. Then fill the top of the chest with air. As you release the breath, feel the upper chest, then the ribcage, relax and fall. Let the belly release and fall at the end of the exhalation. Squeeze the last bit of air out of your lungs, and then relax and start again.

Conscious Eating
When we disconnect from our bodies during meals, either because we're multitasking or using food to numb our feelings, we tend to overeat and choose foods that provide quick rushes instead of long-lasting nourishment. Find one meal a week to consciously slow down, says Futuronsky. If you can, take the meal in silence. Turn off the TV and radio, and light a candle. Put the food on the table and then take a few minutes to breathe deeply. Notice the smells and colors of the food. Then slowly take your first bite. Take time to appreciate the taste and textures in your mouth. Chew slowly and thoroughly. Set your fork down between bites. Take your time. Listen to the signals your body sends as it moves from hungry to full.

Wanna be Gumby???

2009-06-07T09:31:00.000-07:00

So, I've been wanting to work on my plyometric jumping lately and was researching increasing verticals. Don't laugh; it ain't funny. I just look so damn awesome when I keep adding to my leaps. Too bad I do them at home where no one can see the circus in my room alone so I can focus. Anyways, I came across this guy, stretchexpert, on youtube. When I watched the first video (I can't recall which one), I was thinking, "What kinda random guy is this and what the heck does he know?" Then I watched another, and another, and about 10 more after that. If I saw this guy now, I'd apologize for pre-judging him (I'm an ass) because he really does know his stuff. He seems to specialize in injury prevention, stretching, recovery...and increasing verticals, of course. He's not egotistical; he's not arrogant. Best of all, he takes simple approaches to everything, is passionate about what he believes in and is very much in tune with all aspects of the body and how it works. Most "experts" don't touch on the things he does. I've been trying these "2-second stretches" that he talks about, too. I've been doing some of them all along (but never called it that) just because they make my back/legs feel better. I've watched way too many of these vids, but if anyone is interested, check him out.

Promises......Promises......Promises.......

2009-05-24T13:05:00.001-07:00

Okay, so I feel like there has been a storm around me for the last little , actually more like a mini blizzard....and not much of anything has been getting done....some of it has been outside my control and well...some of it has been, so it is time to put my foot down....

It's time to begin at the beginning....it's kind of like a chain of command....when I am not paying attention, I am not acting on....and sometimes I end up getting caught up going in the wrong direction. Until...I realized something's not right, something is completely "out of whack" and it comes time for me to refocus.....and stop backing out of the promise I made to myself.

First those whispers start in ear . . then those whispers get a little bit louder . . .then it taps me on the shoulder. .then it hits me on the arm . . and finally, it hits me on the head with a 2x4 -- all for my own own good of course!

I needed to make a new commitment.....

Have you ever said you were going to do something, and then not do it? I see disappointment in others when I don't follow through, and sometimes I am disappointed in others because they don't follow through. But then I realized that when you cannot commit to your self, others cannot commit to you either.
The fact of the matter is when I do things for other people but not for myself, or every time I back out of a promise to myself (food, bad habits, my workouts) I am telling myself that I am not trustworthy as a leader...and that I cannot be trusted. I am also sending the message that I am not worthy, not deserving .

So time to get busy and honor my promise!

My five Point Star.....

2009-05-24T13:04:00.001-07:00

So here it goes:

For the next 30 days I will:

1) Read and gain knowledge about health and fitness everyday and apply it in some what that will motivate/inspire me in real life and into action...

2) Encourage someone in fitness

3) Remind myself that the perfect body starts with the perfect heart

4) You know I have to go here....EAT CLEAN! Lets see how I do with that baby.....(one earned meal per week)

5) Increase sleep hours( I have been doing soooooo bad with this and I feel it)

Sounds simple??? My five point star...lets see if I can hang on for the next 4 weeks....

We all have goals, a vision a dream to be where we want to be...and when I think of fitness, I think of the holistic approach....following so far???

I often hear "finding the balance"...as I know how hard it is for everyone to be able to manage their own fitness and the daily challenges of their lifestyles and responsibilities. I know...I know...been there, done that.

What do I think of when I think of balance????

Ta DA!!!

I think of scales....and how much I HATE them!!!! They trick you....we over-measure, we over - weigh ourselves...and it is cheating....they confuse us! This is in the demon....stay away from it!

It's not realistic.
~ I have yet to meet anyone who can maintain perfect balance for an extended period of time, we all know that fitness and well-being has it's good days and it's not so good days.It's not perfectly measurable.
~ We over measure our food, we read too much into our scales and weight....and it...um....just pretty much...SUCKS.

It's linear.

Any slight change can throw a scale off....is it ever perfectly aligned. Probably not. If one side is over powering, it means the other side is sacrificing again. And again, how is that even fair????

So....

As I mentioned in one of my goals above, the aim was to be inspired and gain knowledge and use it to apply to my OWN personal fitness and well-being.

How was I inspired? A child and a little doodling....(doodling is another topic all on it's own)

But...here I was listing out my goals on a napkin and a child turned to me and asked me how to make a 5 point star....okay...no prob right? She want

ed to get the star perfect...so I taught her the way I learned...and without getting into specifics, I taught her to make some a regular star with the continues lines that cross-over and then erase out the middle...so we worked on that together...but then it occurred to me. Life/Fitness/Well-being is not a linear thing, it is not easily balanced and it literally allows for little or no connectivity or ability to shift from one tothe other without sacrificing one for the other....I opted not to erase the lines from the middle of our sketchy star.....I thought about my vision, my drive, my dreams, my future and what matters the most to me...so this

is what I came up with....

From now on....I will vow to find a way to develop on every point....it is what drives me...make sense?

Good.

So from this day forward.....there will be NO: IF's, BUT's, JUST's, or Woulda, Coulda, Shoulda's....it will be just quite simply.

JUST DO THEM!!!!!

P90Xcellent!

2009-05-24T13:03:00.002-07:00

Around 1.5 years ago I had a fierce energy.....I was well establish into my P90X fitness regime and feeling strong and willing to take on any challenge that was presented to me....and with that came a moment when I wanted to capture some of the variety of the moves from each of the 12 workouts in the P90X program.
I must mention the extra move that was put in to the video composite as this was a challenge that was presented to me by a fellow x'er...as a number of us in a large group were challenging some new techniques to incorporate into a 30 day group endurance/strength challenge. I just thought it would be FUN to include it as part of the montage of this project.

My hope was to make aware of the uniqueness and diversity of the program and to demonstrate the that moves were not just your typical mantra of workouts that you often see out there.....but that this program is designed to increase not only strength, develop lean muscle mass, build endurance, but to also shape and define your body with amazing results in a short period of time. I also wanted others, to see, feel inspired, (particularily women) to venture out and feel confident in themselves to decide, commit and succeed the way I had....so with that said. I hope you enjoy.....and walk away feeling energized and enthused either for the first time or for those days when you just rather NOT JUST DO IT!!!!!

I would also like to take this moment to thank my fellow P90Xer and friend, John Warner, for voluneering his time and experience in putting this video together for me. I am truly greatful.....the response as you can see is off the charts....so in sum, mission accomplished in what I had initially set out to do.

Thanks for watching!

P90X

2009-05-24T12:56:00.003-07:00

So I have found my mojo! (once again)

Just a little bit of reflection over the last little while has brought it back for me, which always seems to be the case, and I intend to utilize it to the extreme. -- So many other great things will surely result from it, I am pretty sure.

As many know, I am extremely passionate, about P90X and the team beachbody folks that I have come to know over the last few years. The products, the company, the people have had an amazing influence and impact in my life for so many reasons that I wouldn't even be able to list them all. I think the most important is just being there to motivate and support and meet some of the most amazing people I have been fortunate enough to meet.

When push comes to shove (pun intended) It all comes down to the people and the positive vibes and energy we all feed from one another to keep each other going!

I have had the most amazing opportunity to be included in the newest P90X infomercial created by Ned Farr.

I am thrilled to be among, not only some of those who I now consider friends, but also some extremly inspirational people in my life -- I value them all so much and continue to look up to them on a daily basis! -- especially Tony Horton (no other person in the world would I rather share a baked pototo with *smile*)

Thank you P90X for coming into my life!

Therefore, this page is dedicated to P90X

Here is a short inspirational video featuring actual P90X users. (LOOK FOR ME in the infomercial 0.45)

P90X is not “2 minute abs”. It is a difficult program designed for people with a base level of fitness. Please let me know if you have any questions about the program or what it takes. The average time of each workout is 1:15. If you are not ready for P90X, please consider the Power 90 Master Series. I believe that anyone can do P90X, but it many people have had more success with the program after establishing a base level of fitness using Power 90 or the Power 90 Master Series, both of which were also designed by Tony Horton.

What is P90X?

P90X is the ultimate in home fitness program. P90X is not just a exercise DVD. Instead, P90X is a comprehensive personal fitness approach. P90X is a revolutionary system of 12 sweat-inducing, muscle-pumping workouts, designed to transform your body from regular to ripped in just 90 days. The package comes with a comprehensive 3-phase nutrition plan, specially designed supplement options, a detailed fitness guide, a calendar to track your progress, online peer support, and much more. Your personal trainer, Tony Horton, will keep you engaged every step of the way, and you won’t believe your results!

Why is P90X so effective?

The secret behind the P90X system is an advanced training technique called “Muscle Confusion,” which accelerates the results process by constantly introducing new moves and routines so your body never plateaus, and you never get bored! Whether you want to get lean, bulk up, or just plain get ripped, there’s an endless variety of ways to mix and match the routines to keep you motivated the full 90 days and beyond!

12 highly diverse and intense workouts

1 Chest & Back

Targeted strength and definition workout emphasizes two classic upper-body exercises.

2 Plyometrics

Explosive jumping cardio routine proven to dramatically improve athletic performance.

03 Shoulders and Arms

Potent combination of pressing, curling, and fly movements, that will leave you stronger.

04 Yoga X

Combines strength, balance, flexibility, and breath work to enhance your physique and calm your mind.

05 Legs & Back

Get ready to squat, lunge, and pull for a total-body workout like no other.

06 Kenpo X

Intense cardiovascular workout with punching and kicking for endurance, balance, and coordination.

07 X Stretch

Achieve a higher level of athleticism over a longer period of time, plus prevent injuries and avoid plateaus.

08 Core Synergistics

Build and support multiple muscle groups to build and support the core while conditioning your body.

09 Chest, Shoulders & Triceps

Targeted strength and definition workout emphasizes two classic upper-body exercises.

10 Back & Biceps

Flex those powerful biceps and focus on toning and tightening these showcase arm muscles.

11 Cardio X

Low-impact cardio routine that is a fun fat-burning workout that will leave you feeling lean and mean.

12 Ab Ripper X

Sculpt the 6-pack abs of your dreams and benefit your health and physical performance.

Do you think you are ready?

As a Team Beachbody Coach, I distribute all the Beachbody products, including P90X. I also assist people through the program. Check out my website www.fitologynetwork.com for more information!

I hope that you will consider purchasing through Fitology. If you do, I promise to commit to do everything I can to help you succeed. It won’t be easy, but we can make it fun! -- together!

Meltdown!

2009-05-24T12:55:00.001-07:00

This past weekend was the our Windsor/Detroit P90X Meltdown. To me it was a success!!!! Had it been a success if one person would have showed up?-- HECK YES!!!!!!

Any time any amount of energy is expanded is truly a success! To be able to share with 22 other committed individuals is a true blessing as well as motivator to keep the spirit of fitness and camaraderie alive!!!!!

It all started off with 3 of Tony Hortons workouts: Ab Ripper X, Cardio X and Tony's 1:1 Mammoth UML (Upper Middle Lower)

We were toasty toast by the end, but feeling alive and accelerated!

Together, we all shared in a fine feast of food and fueled our expired bodies. We shared our experiences and laughed and laughed and laughed.....

Good times!

I think the most important aspect of these group workouts, is that I always get the opportunity to share my experience and enthusiasm and learn from others. Sometimes we need to venture out and see what our bodies are really capable of doing, stepping outside our comfort zones and personal boxes that feel safe that we are always in the process of discovering that it is not so much what you're not, but discovering what you are and what you are capable of.......

Windsor/Detroit Meltdown II

May 2, 2009

This strong commitment to team was inspired by another group event that was held in Toronto Ont, by a group of other p90X enthusiasts.

When we reached out together, we were able to see the abundance of energy and dedication, 35 people were able to come together in one room and the energy was amazing.

It was moving...... in the literal and emotional sense. I left that weekend feeling passionate again and ready to take on the world and work harder towards my own personal fitness goals. We not only built upon our own fitness goals, but also built upon existing and future friendships -- a foundation that is hard to penetrate. This ultimately keeps the spirit alive.

Besides, who doesn't want a little spirit and dedicated positive people in their lives to help them move through their own being the best they can be??????

I am so honored and proud to be able to surround and support these individuals who have come into my life!

Toronto Ontario Meldown I

January 24, 2009

What's possible when we pull together? The possibilities are endless, one person at a time!

Set yourself up to succeed and tell yourself that ITS POSSIBLE. That day was the day of "YES!"

Magic Seekers......

2009-05-24T12:53:00.001-07:00

Are you trying to find the 'right fat burner' that will give you a fit body tomorrow while you are still enjoying your cakes, cookies, ice cream and pizza? WHY?

Are you looking for the 'right exercise' that will make a certain body part look perfect after just one workout? WHY?

Are you not even concerned with exercise or eating right, and looking for a magical potion, book or scheme to lose weight and be fit? WHY?

Are you eating 5 or 6 small healthy meals a day but thinking something is missing? ...so after analyzing food plans for months and months,.. you think maybe you need one less gram of carbs or an extra serving of protein and then you will wake up the next day with your dream body once you crack this crazy caper of finding the right magical nutrition combination that everyone is keeping secret from you? WHY?

If you answered 'yes' to any of these questions, you are searching for magic and probably won't reach your goals until you get real about being consistent, dedicated, and hard working all the time to reach your fitness goals.

Many people are in complete denial that exercising and eating right consistently is the only way to be fit. Most problems happen when people are looking for a scheme to eat all the food they love and also have the best looking body possible. It comes down to a choice. I know if I were eating crappy foods I love everyday ( ummmmm.....like peanut butter cheesecake) I would not have a fit looking body and would not make me a very happy girl..... and nobody would be coming to my website to find out how to get and stay fit.

Magical exercises don't exist. If legs are your weak spot, do LEG exercises. Make sense? If arms are what you want to focus on,... do ARM exercises. If any magic happens, it is when you do your workouts consistently, when you work HARD with INTENSITY while working out, and when you eat right 80 - 90% of the time.

Magical food combinations don't exist,.....aside from eating the proper amount of clean food for your goals and eliminating the dirty food. Nutrition and workouts can always be improved, but there is no magic formula.

Progress takes time and only happens when you are consistent, so don't give up.

Advice for Success

1. When you don't feel like doing your workout, do it anyway. You'll feel better afterwards.

2. When you feel like eating pizza for dinner, eat grilled chicken instead. You'll feel great about your choice the next day.

3. Keep doing the above every week.

Zo Zo Zo Zo Zoning.....I'm in the ZONE!!!!!!!

2009-05-24T12:50:00.001-07:00

GET INTO YOUR ZONE -- BUT EAT YOUR FROGS FIRST!

EAT THAT FROG!!!!!!

When you chose your most important task (we will use fitness as an example here) in any given moment, and then to start on that action and get it done both quickly and well, you will probably have more of an impact on your success for that day, than any other quality or skill you can develop!

If you develop the habit of setting clear priorities and getting you more important tasks completed quickly, you will run circles around a genius who talks a lot and makes wonderful plans but gets very little done.

An old saying is that "If the first thing you do each morning is to eat a live frog, you can go through the day with the satisfaction of knowing that that is probably the worst thing that is going to happen to you all day long!" Your "FROG" is the one you are most likely to procrastinate on if you don't do something about it now!

It has also been said that "If you have to eat two frogs, eat the ugliest one first!" I know – I know, but honestly, This is another way of saying that if you have two important tasks before you, start with the biggest, hardest, and most important task first. Discipline yourself to begin immediately and then to persist until the task is complete before you go on to something else. One step at a time will will not overwhelm you, and if those hardest things are outta there…..you can take a deep breath and move on……

One final assumption is "If you have to eat a live frog, it does not pay to sit and look at it for a very long time!" This will just manifest into feeling burned out and it has the ability to get you down! Fight it!

If we are talking about our fitness and you are the type that likes to workout later in the day, fitness may not be your frog, but if it is than be sure to gulp down those other frogs or distractions so that they don’t impact your second frog dinner for the day!
Some days my workouts are not even my FROG at all…..that makes life so much easier on many levels, because once my workout is done for the day, I am free to …..ya, you know it – EAT THAT FROG!!!!!

THE PLAN!!!!!!!

THINK IT OUT!!!!!~ where am I going to fit this in my day ……and then complete it!!!!!

STAMP IT OUT ON PAPER -- make sure you have a do-able schedule!Write THAT down too!

Make a LIST of everything that you can think of that you are going to have to do to achieve your goal

Organize the LIST into a POA (Plan of Action)

GET INTO YOUR ZONE!! Take action on your plan immediately!

DO something every single day that moves you toward your ultimate goal to set yourself up for success for the next day!!!!!

This can help motivate you and jump start you into action. This way of thinking has helped to stimulate my sense of energy again . It has helped me to overcome my own personal procrastination. Think about your goals and review them daily. Every morning when you begin, take action on the most important task you can accomplish to achieve your most important goal at the moment.

Once you start moving, keep moving! Don't stop. This decision, this discipline can and will allow you to experience success in your day as well with your short and long term goals.

Keep on…..keeping on!!!!!!....and make a promise to do this for the next 30 days!!!!!!!

A different approach to flipping the bird......

2009-05-24T12:49:00.001-07:00

So so many things we have to accomplish throughout our day ... and many of these tasks, large or small, may be something that we are dreading. Whether it be time consuming, hard or just inconvenient. At the end of the day, they must still be done. If you are like me, you want them done perfectly especially if they are going to represent you or have your likeness associated with them. . No matter what, I want to keep great attitude while doing whatever must be done, with all my heart. Besides, what are our choices? To grumble through a workout? Or be the miserable one waiting in line at the grocery store, or put off having to get that project done all weekend long and then havingto do it anyway? I am not going to pretend to be some tinkerbell that doenst have a good "BF" once in a while and who doesn't have any barriers that I need to hurdle, but I want a big portion of my legacy that I leave behind, to have the stamp of a girl that trudged onward with a smile. :)

Either way.. it has to be done, why not do it with all of my heart..... AND with a smile!

So next time you feel like you want to flip the bird.........

~ H

Tony's 11 Law's of Fitness

2009-05-24T12:48:00.001-07:00

Tony Horton’s 11 Laws of Fitness

Variety - Variety is the spice of life and fitness. A lifetime of health and fitness is achievable when you can think outside the box. You have to mix it up all the time. Stay curious, creative, and stick with the kinds of workouts that you enjoy. A variety of exercises, workouts, and sports will allow you to avoid injuries, plateaus, and boredom.
Consistency - Improvement and change occur when you do things often. Stopping and starting all the time will kill any momentum you need to succeed. You must find ways to stay in the game. Moderate forms of exercise, done consistently, provide far better results than the occasional full-body pummeling. A lifestyle that includes multiple forms of exercise five to six days a week guarantees results.
Intensity - YOU’RE TOUGHER THAN YOU THINK. The fear of pain or injury from working out is a mindset steeped in failure. You must learn to “Find the Line.” Do the extra rep or two, increase your range of motion, and increase resistance as you get stronger. Intensity goes hand in hand with Variety and Consistency. The combination of the three work together as a triad that creates a platform for success. The programs provide variety. Your plan will keep you consistent.
Purpose - Your purpose is to have a better life. Exercise and eating right help you feel better. When you feel better, you do more. When you do more, you meet other people. A healthy lifestyle gives us the energy to be better than before. We want to participate, share, communicate, and build a community—have purpose in our lives. If you had never found Beachbody, you might be right back where you were—isolated, with nothing to share, no purpose, because you weren’t doing anything with anyone.
Reality - Why do we want life to be different than it is? Why do we think about who we were and who we’re going to be more than who we are? We certainly talk a good game about who we are now. Why do we try to predict the future with the hope that wishful thinking is enough to change it? Life is NOT the way it was. It’s the way it is. Life is not our fantasy predictions of the future or our glory days of the past. Life is that thing that is happening to you as you read this. We fall into the trap of living in the past and future because right here is not good enough. Back then and up there are keeping you from right now.
Sports - Take the onus off of weight, inches, and body fat percentages and put the focus on MOVING—from dancing, rock climbing, and mountain biking to table tennis. I love that ping-pong! Think in terms of “can do” instead of “look like.” Sports are fun and help develop balance and coordination—which in turn accelerates your results. Jump, kick, run, spin, throw, skate, shoot, hit, score, compete . . . PLAY!
The Plan - SCHEDULE ALL WORKOUTS IN ADVANCE. This creates accountability. Plan an entire month ahead of time. Try to schedule as many workouts as possible with friends who have similar goals. WOWY was developed so that we could find an easy and effective way to stay accountable and work out together. Now we’ve got people in all over the world working out at the same time. That is cool!
Sleep (and stress) - Stressed out, sleep-deprived people don’t eat right and exercise regularly. Stress depletes energy, strength, and desire, while poor sleep habits affect your moods and immune function along with cognitive and motor performance. Burning the candle at both ends makes it impossible to be fit and healthy.
Loving It - Exercise and workouts involve commitment, determination, planning, consistency, and intensity. If you don’t like what you’re doing, there’s no way on earth you’ll succeed. Enthusiasm is a very big piece of the puzzle. Get creative and stay curious. If you enjoy doing Power 90 exclusively and it works for you, then keep doing it until it doesn’t. If you get part way through P90X and it’s not your cup of tea, then stop, and do something else. Something’s got to bring you back day after day, week after week. Love it (tolerate it) or leave it.
Flexibility - Flexibility is the fountain of youth. Flexible people are much less prone to injury. Yoga and stretching allow you to bring more intensity to your workouts. Flexibility is the key component to becoming less vulnerable and more durable. Aging has a funny way of making everything we do harder. Staying limber and flexible is the way to prevent that from happening.
Food and Supplements - You are what you eat! Food and supplements are your fuel. The right fuel supplies proper energy and recovery through balanced brain chemistry. The right supplements simply fill in gaps in your diet.

Food breakdown...

2009-05-24T12:45:00.001-07:00

“Food is 99.5% and all based on , if it walks, flies or swims, eat it and if it grows out of the ground, eat that too. Everything else isn't food, it's entertainment!”

Your New Meal Template will look like this:

Breakfast:
--carb
--dairy
--fruit

Snack:
--protein
--dairy
--fruit

Lunch:
--carb (REMOVE IF YOU WANT)
--protein
--veggies

Snack:
--protein

Dinner:
--protein
--veggies
--carb (but try to not eat carbs at night!)

STEP 2: From Template to picking foods you like!

Now that you’ve created your “template” you’re ready to fill in the categories by picking and choosing foods you like!!

Nutritional Index
Calories 1,407
Carbs 142 g
Protein 115 g
Fat 44 g

Breakfast
Egg white Omelet and Toast

Snack
Strawberry Protein Smoothie

Lunch
Chicken, Spinach, walnuts, raisions, red onions, rasberry vinagarette dressing

Snack
Apple and Low-Fat Cheese

Dinner
Chicken, Sweet Potato, Peas, and Carrots

Nutritional Index
Calories 1,414
Carbs 167 g
Protein 118 g
Fat 35 g
Fiber 25 g

Breakfast
Oatmeal with Banana

Snack
Celery and Peanut Butter

Lunch
Roast Beef Reuben and Salad

Snack
Strawberry Yogurt Protein Smoothie

Dinner
Chicken Burrito with Rice and Beans

Nutritional Index
Calories 1,384
Carbs 153 g
Protein 104 g
Fat 45 g
Fiber 36 g

Breakfast
Oatmeal with Blueberries and Almonds

Snack
Pear and Low-Fat Cheese

Lunch
Chicken and Avocado Sandwich

Snack
Raspberry Protein Smoothie

Dinner
Halibut, Broccoli, Sweet Potato, and Salad

Nutritional Index
Calories 1,418
Carbs 145 g
Protein 112 g
Fat 48 g
Fiber 24 g

Breakfast
Broccoli and Feta Omelet with Toast

Snack
Apple and Peanut Butter

Lunch
Turkey Burger

Snack
Yogurt with Kiwi and Flaxseed

Dinner
Chicken Pita

Nutritional Index
Calories 1,416
Carbs 171 g
Protein 104 g
Fat 39 g
Fiber 30 g

Breakfast
Oatmeal with Raspberries

Snack
Almonds

Lunch
Chicken Pita

Snack
Peach Yogurt Protein Smoothie

Dinner
Steak, Brussels Sprouts, and Salad

My typical meal packed for a day looks like this: Learn to love plastic!!!!!

This is just a small sample of recipes and ideas and I want to make it as easy for you as possible and within reason so that you will be able to stay on track!!!!! You can find more and personalize your menu plan through the club membership through beachbody which you can try out for FREE for 30 days. This is where you can create your own personal meal plan,(vegetarian Meal plans are available!) have access to Miche's Ladder, calculate your body fat, healthy weight and caloric needs, you will also have access to SLIM KITCHEN, which will provide you with how to eat healthy, give you some more YUMMY easy recipes and even help you organize your kitchen. Everything you need is right there at your finger tips and it is just a click away!!!! You just plug in your favorites and it will menu plan and sort out your grocery list for you. I usually use the portion plan in the X nutritional guide and follow the 2 top tiers of Miches Ladder.

I can help you figure out your nutrition that will carry you through your workout plan....and we can also discuss in more detail the fundementals around Carb Manipulation to enhance your results faster but basically the formula is broken down as follows:

On resistance days: MORE CARBS: 40% carbs, 30% protein, and 30% fat.

On cardio days: LOWER my carbs: 30% carbs, 50% protein, and 20% fat.

HAPPY EATING!!!!!!

Choices

2009-05-24T12:44:00.001-07:00

In my early stages of joining beachbody, I went into a Tony Horton Chat....I was a newbie, stuggling....facing a brick wall and lots of barriers and negative influences in my journey and here I was in a chat room watching Tony Horton ramble away listing off all these things. But I couldn't put it into perspective until I saw it all down together on a peice of paper....and yet, somehow after that chat, I felt different: I felt empowered and no longer wanted to let outside influences dictate my life, but that I needed to make choices.....and this message couldn't have come at a better time at that point in my life. I know carry this message with me everywhere I go...it's those little things that you pick up along your path of life that impact you on so many levels and which help you to persevere though anything life throws at you at any given time. This week, I added a deck card, a 10 of hearts to that collection....little tangable items that remind me of the important things in life.....but sometimes you just want to share. Tony shared this with me, and I want to pass it on in hopes that it will impact someone out there the way it did me.

The Power of Choice How will you choose today?
WAR OR PEACE
HATE OR UNDERSTANDING
LIES OR TRUTH
CONFUSION OR CLARITY
RIDICULE OR PATIENCE
IRREVERENCE OR DEVOTION
ENVY OR GRATITUDE
SELF-PITY OR SELF-RELIANCE
INSANITY OR AWAKENING
TAKING OR GIVING
THE FIX OR THE WORK
MANIPULATION OR VULNERABILITY
ISOLATION OR COMMUNITY
COMPLANING OR LISTENING
JUDGEMENT OR ACCEPTANCE
ANGER OR WISDOM
VIOLENCE OR CIVILITY
SELFISHNESS OR SELFLESSNESS
JEALOUSY OR CONTENTMENT
NEED OR HAVE
IGNORE OR EXPLORE
LETHARGY OR ENERGY
REGRET OR ACTION
SELF-DOUBT OR SELF APPROVAL
SORROW OR HOPE
DESPAIR OR SERENITY
GUILT OR GROWTH
DRUG & ALCOHOL OR POWER & COURAGE
BLAME OR FORGIVENESS
WANT OR SHARE
SADDNESS OR JOY
DARKNESS OR LIGHT
EMPTINESS OR SOULFULNESS
ARROGANCE OR EMPATHY
IMPATIENCE OR DISCIPLINE
LAZINESS OR PERSVERENCE
TEMPTATION OR CONSCIOUSNESS
FEAR OR LOVE
You choose your emotions and reactions to everything going on around you. Some days will be easier than others, but at any given moment you get to choose how to effect your life and all the people in your life. How will you choose?

So I leave you with one of my favorite poems of all time!!!!!

The Road Not Taken Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth.
Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same.
And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.
I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I--
I took the one less traveled by,
And that has made all the difference.

~ Robert Frost.

H...H...H....Hungry?

2009-04-10T09:57:00.000-07:00

Truth Chair.... Ready? Lately I have been on Hiatus from the workout world. This, for me, means backing off a little and losing a tad of momentum. Oh yeah, then there is the damn diet. Who cares, it may be a month before I have a reason to workout. I mean, what could it hurt? WRONG.... DANGER WILL ROBINSON!!!

Even though the thought of summer creeping up does give an added push to stay motivated in diet and exercise, it isn’t the only reason to live to a higher standard of training. I love to hear compliments from people who understand the struggle, and see me as someone beating the "URGE". Ok... the "naked truth".

Lately....Okay okay....for the last 3 months. I have looked for any excuse to avoid being hungry. I look for appetite satisfaction at every meal. I have been seeking out every tasty morsel I can find through out my day. It only gets worse towards the end of the day. Just last week someone came to me and said, "what can I do when I get hungry after dinner and before I go to bed. I don’t like to feel hungry... " Well crap...Me neither! But it isn’t gonna kill me. Whatever happened to a little will power. What ever happened to embracing a little hunger. Why do we look for anyway out when it comes to even the smallest uncomfortable emotion.....and I am a serious emotional eater. But lately, I hear myself saying "Suck it up and be hungry. What... do you have a case of Severe Whoosy-itis?

We need to quit looking for what to eat to avoid being hungry. I just ate for goodness sake. I know I am not going to starve, but here I am, standing in front of the fridge, door wide open, searching for the one thing that is "low in calories" that will "fill me up" so I wont have to "feel hungry". I just freakin ate an hour ago. I AM NOT HUNGRY!!!! I AM A WHOOSE!!!! I am wanting to eat for the sake of either boredom or taste, or I don’t know... I’m just screwed in the noggin.

My new Belief system: They call it being hungry for a reason. . It is a reminder that we are seeking something. It is a reminder that we should stay hungry for something. Not STARVE... But STAY HUNGRY. That emotion or "psycho-intellectual" feeling of hunger is not coming from your body. You have satisfied that nutritional need. Now you seek to fulfill that desire, that craving, that emptiness... and you are looking to food. DON’T!

Food does not love you back!

That feeling of hunger should encourage us. It should say, "we are on the right track", and allow us to stay hungry for more of life, hungry for more passion, more love, more education, more friendships...

Please listen... that hunger is there to drive you. It is there to remind you that you can do better... Dont extinguish it with a cookie (which I have been doing) Just "be still, and Be hungry"!!!!

C-o-c-o N.U.T

2009-04-05T22:31:00.000-07:00

Ever feel as though you’re not wearing any pants and you keep looking down just to make sure? I realize that this only happens to me. I don’t know why I even ask anymore.

After speaking to a few other (somewhat normal…I guess) people, I’ve realized I’m not the only one who is a multi-store shopper. Number of grocery stores I visited today: 3, maybe 4 if you consider church to be one since I ate the equivalent of six loaves of bread in communion wafers. When I was asked to share I yelled, “Back off, I’m starving!!!” like Chris Farley in that one skit where he’s eating fries w/ Adam Sandler and David Spade where they’re all women. Haha! “Yeah, when they were passing out brains, you thought they said “trains” and then you got on and went for a ride.” Oh, Farley was the best!............ Oh, and I didn’t go to church.

Anyways…onto the coconuts. I was at Zehrs awhile back and was getting some coconut juice. I was wondering how it was made (me=not smart) since, you know, coconut oil, milk, flakes, etc. were all so different nutrition-wise. I just never thought about the coconut water before, as I am fairly new to being a “user.” So this lady asked if I needed any help, I asked her about it, then she didn’t know so she called this other guy over who she claimed “knew about it.” Okay. so, buddy comes over and he knew absolutely nothing about how it was made or anything other than the fact that he tried it one time. This was their coconut guy?

So.......I did a little researchy search.

Let me break it down Coles Notes style for ya. As you all know, the oil (which I love) is made from the coconut meat. The water/juice is simply just the watery fluid inside a fresh coconut. Hmmmmm who knew?
Oh, also the word “coco” means “monkey face” in Spanish and Portugese…you know how a coconut looks like a monkey face? I thought it was just me. And the “nut” part is sorta incorrect since the coconut is technically classified as a drupe (a fleshy fruit w/ a single stone-like seed in the middle) and NOT a seed. From now on, I will be correctly referring to coconuts as “Coooo-drupes” and nobody can stop me. I might even make a song out of it.

Cooooo-drupe juice is very, very awesome! It is superior to sports drinks not only because it doesn’t have added sugar or artificial coloring, but it’s also a natural isotonic beverage (same as our blood). It’s naturally sterile and has been used in place of saline IVs in 3rd world countries. I want a coconut IV!! One thing I don’t know too much about is the pasteurization process (I get it in cans, not the actual coconuts), but I’ve been adding it in my pre-workout shakes.
Yeah, but don’t expect anyone who works at Walmart to know where they keep their coconut juice. Maybe the weekend help doesn’t know anything. Maybe they are community service workers…Hey, we’ve all been there. Anyways, they had me going all over the place until I said eneough is enough!!! then I did a roundhouse and knocked down a whole shelf of Lucky Charms! Mmmmm…Lucky Charms!

Getting into the Groove......

2009-03-29T07:24:00.000-07:00

Everything influences me in either a pro-Groove way or anti-Groove way. The Groove Factor represents how much Grooveability I have at a given moment.

My greatest strength can also be my greatest weakness. I usually have a strong connection with nutrition. When I am spot on with my nutrition, I feel in control, I feel strong and have an abundance of energy. I can see with greater clarity, I move quicker, but yet am more relaxed and balanced. All my actions, including my workouts, are done with greater confidence and sense of purpose. When I have this relationship with nutrition, I am in “The Groove.” This is when my connection with nutrition is my greatest strength.

However, when my nutrition is off, I feel out of control, weak and vulnerable, my vision is muddied, I'm stressed and out of balance and I give in to the things that put me deeper into a rutt. Every single action, especially my workout, is done with less confidence and sense of purpose. When I have this relationship with nutrition, I have bottomed out both mentally and physically, I am in "The Rut." This is when my connection to nutrition can be my greatest weakness.

In sum:

It is like a circle....eat clean ---> feel good ----> workout strong! which all leads back to eating clean again.

Otherwise the other option is: Eat crap -----> feel like crap -----> workout like crap!

Let me x'plain.......

Ruts: the routines in our lives that have become uninteresting and bothersome.

Everyone has a favorite rut or two. They are comfortable, familiar and undemanding. If you stay in them long enough you begin to equate them with who you are and buy in to the belief that remaining steadfastly in them is all you can expect out of life.

Ruts are furrows, gullies, creases and (dare I say) wrinkles where we tend to live life cheerfully and without much thought. We find one way of doing something, and continue the pattern. It does not matter whether it is the best or logical way, we keep on doing things in a certain manner, like taking the same route to work, or going to the same restaurant for lunch and ordering the same identical meal every time. This is the time where we are afraid to step out of the box.

Could it be you? Here are a few ways to tell if you are in a rut:

Stuck in Routines: Ruts are places where you get stuck. You do things routinely even if they do not work any more. While routines are important, they can become ineffective and unmanageable when taken to the extreme.

Ruled by Assumptions: Like all human beings, we have a tendency to take some things for granted or make assumptions. These are powerful and affect what we see, how we behave, and the kind of impact we have on the world around us. Our assumptions can be both positive and negative. They can expand our thoughts and actions or limit them.

Going Through The Motions: Sometimes we put our behavior and actions on auto-pilot. We just cruise through our careers and lives without giving any thought to what we are trying to achieve. We frown at setting goals and criticize others who wish to get more out of work and life. Anyone who rocks the boat is to be shunned and despised.

Protected Comfort Zones: We all have things that are comfortable to us. When we permanently settle in, these very same comfort zones become ruts. Comfort zones are created when we are successful at something—a newly acquired skill, talent or achievement. We repeat these successful behaviors again and again and get the same results—they work. Unfortunately, they become ruts when we fail to look at each new situation as an uncharted opportunity that should be explored on its own merits—not just handled in the same manner we have always used.

Grooves: Innovative paths where talent and tradition merge with affinity and enjoyment to create challenging, interesting and rewarding outcomes.
When you are in a groove, you are able to create and see things differently. Grooves are characterized by:

Abandonment to Joy: When you are in a groove, your attitude is energizing—not only to you but to those around you as well. This energy is life-giving, refreshing and attractive. People gravitate to you hoping a little of your enthusiasm and positive attitude will rub off on them.

Perseverance: There is no giving up or crying uncle in a groove, and whiney butts are not allowed. Excessive complaining and groaning about the limitations of a situation are traded for infinite possibilities and boundless resources. Groovers speak, breathe and walk in an upbeat manner and do not quit when things get tough.

Variety and Exploration: When you are in the groove, you make a conscious decision to put in the effort necessary to implement something you have learned every day of your life. You cultivate a mindset that continually explores new options

Putting Your Money Where Your Mouth Is: People in a groove do not just talk about all the things they will do some day when money and time are available in large supply. They actually attempt to achieve their heart’s desire by consistently taking little steps to reach their desired outcomes. Additionally they have found a way to stay in a perpetual groove without letting it become a rut.

Turn Your Ruts into Grooves

Based on the descriptions above, are you currently in a groove or a rut? Which one do you want to be in at this time? I often like to think of it as the "Wave" or the "Ripple" The choice is yours and it is not difficult to make. You will have to count the cost and sacrifices associated with getting out of your current rut—whether on the job or at home, and determine if you are willing to pay the price to get in and stay in a perpetual groove.
If you are currently in a groove, resist the urge to pat yourself on the back. Instead, evaluate your groove regularly to make sure it has not quietly turned into a rut. Celebrate your accomplishments and prepare to use what you have learned to help others turn their ruts into grooves.

Count down.....

2009-02-19T18:55:00.000-08:00

..........til I’m off probation. Horray! Kidding. Kidding. People think I’m serious when I say that, Perhaps because I am such a serious person. Note: that was a lie. Sorry I lied. haha!
No, I’m not sorry at all! See…never serious. That way I can use it when someone asks me out and I tell them I can't. I just say....."well, it’s kinda hard when I’m on probation." It totally throws them off.

Really, though…I’m counting down the days to LA! Yes, I cleared it with my probation officer. I ALWAYS play by the rules (see note on being serious above)

I’ve been preparing for this for months basically. My walking lunge ultra mega marathon will start today .......Where am I lunging to? Do you even have to ask!!? Punxatawney, where else! Plus, I gotta swing by Doug's pad in Vegas anyways to pick up beer he owes me (I’ve been nice about it until now)...and he better have it or Ima lose it!!!!
I’ll also be lunging by Shitholesville! Just because I have to!

If I start today, which I will, I should be there in a few weeks, give or take a few weeks. Let’s break it down.

1.	Head northeast on Wyandotte St E toward Dufferin Ave	0.2 km
2.	Turn left at Goyeau St	74 m
3.	Turn left at Detroit-Windsor Tunnel Toll road (Just try to catch me!!!!!!) Entering United States (Michigan)	1.1 km
4.	Detroit-Windsor Tunnel turns slightly left and becomes Detroit-Windsor Tunnel Partial toll road (forget that!!!!!)	0.9 km
5.	Turn right at E Jefferson Ave	0.3 km
6.	Continue on I-375 N	1.4 km
7.	Take the Fisher Fwy/I-75 S exit	0.9 km
8.	Merge onto Fisher Fwy S	3.1 km
9.	Take exit 48 for Jeffries Fwy/I-96 W toward Lansing	0.9 km
10.	Merge onto I-96 W	30.7 km
11.	Continue on M-14 W (signs for State Hwy 14/Ann Arbor)	25.5 km
12.	Merge onto US-23 N	2.9 km
13.	Slight left at M-14 W (signs for State Hwy 14/Ann Arbor)	8.6 km
14.	Merge onto I-94 W Passing through Indiana (Boooooooooring Zzzzzzzzzz) Entering Illinois	349 km
15.	Continue on I-80 W (signs for Wisconsin/I-80 W/I-294 N/Iowa) Partial toll road (Dream ON!)	244 km
16.	Take the exit onto I-80 W toward Davenport Entering Iowa	310 km
17.	Take the exit onto I-80 W toward Council Bluffs/Omaha Entering Nebraska	764 km
18.	Continue on I-76 W (signs for Denver/I-76) Entering Colorado	300 km
19.	Merge onto I-70 W Entering Utah	806 km
20.	Take exit 0 to merge onto I-15 S toward Las Vegas Passing through Arizona, Nevada Entering California	735 km
21.	Take the exit onto I-15 S toward Los Angeles/San Diego	22.5 km
22.	Take the exit onto I-10 W/San Bernardino Fwy W toward LOS ANGELES Continue to follow San Bernardino Fwy W	65.5 km
23.	Merge onto US-101 N	1.5 km
24.	Take exit 2C for Spring St	0.2 km
25.	Turn right at N Spring St	0.6 km
26.	Turn left at W 1st St	0.1 km

Los Angeles, CA

USA

Now, one of my lunges equals about 3ft (I have short legs ok!). Since Google chooses to use kilometers and not give distances in feet, or god forbid they make it easy and use walking lunge measurements, I had to do a little math. The trip will be approximately 12, 057,086 walking lunges. Ha–cake! 57, 4527 lunges per day at the most. Now I-80….I may have to hitch rides from truckers for for a bit of that. And I don’t think I should have to pay portions tolls for lunging across either, so I will ignore those all together. Yeah, a few weeks should do it. Give or take a few weeks.

I really don't have to do this.....but I really don't like undressing at airport security!!!!

Anyways......today I did some good ol' swimming. I will go do some upper body lifting in a little bit. Damn baby all I need is a lil bit…a lil bit ‘o dis a lil bit ‘o dat…get crackin’ in the club when you hear the $h*t..drop it like it’s hot—–That song came on when I was in the car today on the way to the pool. I always get a lil bit ‘o extra spring in my pedal drumming when that comes on.

P.S. I did 6 chin ups today....no assist. :)

Was just one of doze days....

2009-02-13T17:40:00.000-08:00

Yesterday was one of those days where I think I had seriously lost my mind. A crazy and long day. I feel like Goldie Hawn on Overboard when she is sitting back in that chair and staring into space with all those kids who have driven her insane and she was like, "buh buh buhbuh bubba." I was actually doing that. That’s me.

Last night I did Yoga. …the first time in a while. Yeah, that was not my proudest moment. I had to cheat a lot in order to get through it though here and there. I’m sneaky like that.

So I do my YOGA, but not by choice. If it were up to me, I’d be a complete weightlifting/running psycho like usual. Wasn’t up to me, though. Stupid schedule. But this P90X and people and their stinkin peer pressure. All the cool people are doing it...that's all I hear....Yoga this. Yoga that.

Ok, funny story. Let me re-phrase that…Here’s a story that I thought was funny.

Alright, I was at the pool yesterday too. Now, I’ve mentioned before how I like to "kill two birds with one stone." So, I figured I’d sit in the hottub afterwards and stretch, while I have this conditioning oil in my hair, supposed to protect it, so, there you have it..two birds, one stone. This oil is very pungent; I can’t even describe the smell. I mean, I’ve gotten used to it. Ok, so I put the stuff in my hair, get into the Hottub. There were like 8 people in there. It didn’t even occur to me how horrible it would smell to the people in there. So I’m sitting there and all these people have all these different conversations going on. All of a sudden, there are a few seconds of silence and this lady was like, "What is that SMELL!?"
Well, I was gonna say something, but before I could, this other guy was like, "OMG I smell it, too! What is that? It’s terrible!" Then another guy: "You know, I’ve been smelling that for a half hour in here now. I think they’re trying to get us to stop coming in the hottub" Oh, now come on….now that guy’s just being a big ole drama queen. It was my first time in there with it in. So I’m sitting there and covering my face with my towel acting like I’m wiping sweat because I was laughing. Then this lady goes, "Well it didn’t smell when we first came in here." haha! So, then that meant I had to wait until all of them left before I left because otherwise they’d all get a whiff of it when I passed by them. Then this guy said, "Well I’m gonna say something to the front desk. They’re gonna ask me what it smells like and I’m gonna say ‘it smells like a big bucket of @$$hole!!’" And that’s when I just about lost it. So GREAT.....Now every time I think of this oil in my hair I am going to think about it like that.
So everyone left, then I got out and walk into the locker room. I wasn’t even thinking that my hair still smelled…it’s like I had forgotten what had just happened like 3 minutes before. I walk in, and low and behold…out of all the thousand lockers in there, whose big fat locker was directly right beside mine? That lady who was in the hottub. I had already walked halfway to her before I realized, "dang it, she’s gonna smell it again and know it’s me and wonder why I didn’t say anything in the hottub." It was too late. Damage was already done. So, I did what anyone else would do. I pinched my nose, gave her an awful look and was like, "phew…geez, do you smell that?" Then when she was in the shower, I drizzled a little of that oil in her bag just to make her think it was her all along. haha…Ok, I didn’t really do that, but I should have. Hindsight is 20/20

Hellllooooooo!

2009-02-05T21:22:00.000-08:00

.........to my gansta nation! Na na na na na na na. Can you tell I’m listening to my blogging music? Hellooooo.

I figured I’d write a little blog letting you all know that I and my CAT are alive and well! He’s sprawled out on the couch right now. Me..I’m on the floor where I belong. Typing quietly, of course, so I don’t disturb him…Man, then he’d really get all hyphy. Have you ever seen a hyphy cat that is usually lazy? Well, it ain’t pretty. He usually starts hissing at me in with his over-exaggerated lisp and then he takes his tempurpedic pillow from the bedroom and slams the door. Whatever!!! I don’t need this!

Well, let’s see…I've been doing the work and have been swimming more (Thanks to Torpedo Larrisa) Although, this morning at the pool, I’m lowering in..…I’m lowering...lowering (I am kind of a cry baby for this sorta thing, and just learning how to just jump right in without the slow agonizing slowness of it all)

But.....sometimes the sun is shining right into the pool area through the ceiling windows and in certain spots you are actually blinded by it. I’ve thought about wearing sunglasses in the pool, but I don’t like to draw attention. I’m already pushing it by wearing my boots with my shorts. That’s to hide my house arrest ankle bracelet…whole nother story.

Yeah, I sneak to the pool haha….Suckers! Don’t judge me!! Anyways, my knee is down by my chest as I am inching down the steps into the pool, and I see the back of my thigh and I’m like, "Whoa. What is going on! Is that MY leg?" You know how the hair on the back of the upper leg grows in an opposite direction than the lower leg? Well, it does….and when you think you are getting it when you do your basic upward motion razor sweep in the shower…you’re not. Quit fooling yourself. Of course, the sun was like beaming right down onto it just to make it more obvious. Everybody saw it. I was the laughing stock of the pool!

Now here’s my question. Do you think it would be "socially unacceptable" to let’s say, in the hot tub, maybe have a Gillette Mach3, some Satin Care shaving gel? You could see everything there!! See, I’ve seen the posted signs outside the steam room, "No shaving in the steam room." Pshhht…yeah, who would even do that? The hot tub. That’s where it’s at. No sign there. I think I found a loophole here.

So, this provoked a spa night at my place tonight! No more of these sun shining down on my faults at the pool and embarrassing me!…I don’t think so! I need more spa nights. Oh, yeah…my buddy gave me a new exfoliating scrub recipe. It’s great! Mind if I share it? Ok, you take 1/2 cup of coffee grounds (used or not), 1/4 cup olive oil and a little squeeze of lemon juice. You mix it up and scrub with it in the shower. It’s awesome b/c you don’t even really need lotion afterwards b/c of the oil in the scrub. But…..it’s pretty messy. This is why I suggest using the shower at the pool. Hey, I don’t wanna dirty up my own shower. Ahhh, spa night, I heart you so much!! I took it easy with the Ped Egg this time though, because I overdid it last time.

I even wrote my daily sermon and texted it to all my peeps when I was soaking in the bubble bath "God is love, Peace out." haha! Nobody texted me back….weird.

Oh I finally took some pics....yea....I just woke up in these. Funny how I wake up and I'm like, "oh, I think I'll take some progress pics now" LOL...that's what usually happens.

Actually, I jump roped for about 8 seconds and then just took a bunch of pics of myself all sweaty n' stuff.
Hope everyone is doing awesome and staying healthy!

Amused and overstimulated...say what?

2009-01-04T16:08:00.000-08:00

So it was me head to head with the sushi stand tonight at the grocery store...so I said..."Hey, what are you doing tonight? Why don’t we go back to my place"

The rest is history.

Today really was an off day --got a little cardio at the Gym this morning though. I think I am going to try one more spinning class at this one Gym before my trial is over...…and they better not pull that “oh, there’s a bike over here!” over-excited BS card with me again….because I’m so onto these evil spinners now like you don't even know.

But man o man....was I over-stimulated by characters today. I was just taking it easy on the cardio this morning. So I get on this elliptical and there is this lady to my left. She’s about 60 or so. Now, I know you can pedal forward/backward…usually it’s broken up like 5 min forward, 2 back or whatever…Ummmm, no…not for her. She would go forward for about 8 seconds, then backwards for about 5 seconds. I witnessed this nonsense for at least 5 minutes…and that’s a lot of pedal switchin right there!

…Oh, then there was a group of 3 guys in the corner in front of me. “What in the world are these dudes up to?” I was thinking. Ok, they would have one guy lay on the ground face up and someone else would stand above him and straddle him with their feet. Then the guy who was standing would THROW a medicine ball (hard) at the other dude’s stomach. Yes….this was really happening. It was more amusing than I just made it sound. They would just keep throwing this ball at the guy’s stomach and then when he had enough of a workout (?) they would switch. Hmmm..oooookkkaaay.

Oh, then there was the other dude next to those dudes who was creating this peculiar little ab exercise of his own. Wish I had a video of this. I guess he was trying to do a bicycle crunch maybe. ? Except instead of crunching up he was sorta rocking his torso from side to side and was bringing up the leg on the same side as he was rocking towards….which even if he were trying for a bicycle crunch it would be the opposite side…but whatever…what am I, the crunch police? I wish, but, no…I am not. Either way, I was highly amused.

I’ve been seeing everyone with these Body Bug things lately....I’ve never tried one, but the first time I saw one on this girl I was thinking, “man…what a weirdo…this chick has two mp3 players on her arm.” Anyways…everyone is wearing them these days I guess…I saw this guy walk by and I was sort of watching him as he walked away from me. I thought I saw a tattoo on the back of his upper arm, kinda covered by his sleeve. “Hmmm…that dude doesn’t look tough enough to have an upper arm tattoo” I was thinking. Yeah, well turns out I was right…it was a body bug. That’s what I thought. Then when I went into the locker room I asked this lady about hers. I guess you have to hook it up to your computer to see the calories burned…I thought you could read it on the monitor itself, but you can’t. I think they make a watch that you can wear that displays the info. Yeah, the thing is like $300 and it doesn’t even show the calories on the stinking thing -- I'm not all up on all this techno stuff.....I just do the work and hope it counts! As long as my feet get me from point A to point B.....I am a happy girl!

Anyways.....stretching tonight will be da bomb, although I think one of those upside down inversion tables would be so much more fun......I am sure if I swung my arms hard enough, I could turn it into a ride and kill 2 birds with one stone! Do I have the room for one of them things. Nope. -- but it is so on my Wish list for next Christmas! Yes sireee!

Speaking of birds.... This past week has flown by!! I can’t wait for a heavier workout tomorrow—I miss my recovery concoction…it’s lovely. I am in Love with a liquid -- call me Coo coo!

P.S.....my grocery cart was filled with all sorts of good stuff today....I felt proud like a mom who was showing off her first born child; head held high while I grazed over the others! -- yup mine was filled with the best! Thankyouverymuch!

Buh buy 2008!....

2008-12-21T09:49:00.000-08:00

Okay onto business...

I believe it is fair to say that I am a disheveled mess of a human being these days, with my workout routine totally interupted by the holidays and crazy schedule. This has left me to do the best I can within my means and just fluff my way through the rest of 2008. I've just come to the conclusion that I an just a stupid human civilian with a life to live.

But luckily, the new year is well on its way, and I’m trying my best to chip away at my new list of my of things to do. My ultimate goal this year is to rid myself of all the irons I have and clean and simplify my life…

~ Job....who cares, I am probably going to end up getting fired anyways
~ Apt....oh, well. As long as I can continue to break stuff while I am here...I think I will stay.
~ Relationships.....Oh…don’t even get me started…
~ Family....I’m open to bartering.
~ Friends....Can’t figure out why I don’t have any so this one I can check off
~ Fan Club...My CAT is the only real member so I’ll be killin 2 birds with one stone once I get rid of him.

Then what? After careful consideration I’ve decided my calling in life is to become a cooped up fitness freak for the next 3months...and then come out of hibernation with a bang!

You know...so I can be just one person shy of having other's drooling all over themselves when I come out...

I’ve also decided that if I’m going to hell in the process, then I may as well take you all down with me!! haha!

Happy Holidays....Bring on 2009!

Under Armour-gasim.....

2008-12-15T19:30:00.000-08:00

Yeah, yeah…so I said I wasn’t doing any working out today. I lie. It’s what I do. I got up extra early this morning to fit in some cardio before I started my day. I was gonna take the day off, but am taking it off tomorrow instead because I got more sleep last night than I will get tonight…..always a method to my madness.

So I went to the gym bright and early this morning for a little cardio, I wanted to do it early and since I have set a "no treadmill" before 9am rule in the apartment....off I went.

What I did discover is what amazing personal info comes out of the mouths of complete strangers while in the sauna. I learn so much about people everytime I go in there. Lately it’s been packed and I think that dry heat makes people spill their guts…others become counselors….I just sit and soak it all in and try to stretch within the parameters I’m alloted.
The dude across from me couldn’t drive because his license was revoked for DUI’s….the guy next to me was an interesting lad. Divorced since ‘96, but just recently got full custody of his kids after $9,000 in legal fees. He apparently couldn’t have them before before he was considered "dangerous" after putting a guy in a coma after a fight he got into on "accident." Sold his house, can’t wait for the new Walmart to open, his boy is a B/C student, he wants to be a police officer (good luck…) and he’s gonna start eating salads everyday for lunch....are you even kidding me????

Okay...so I have been on track now since my surgery for 22 days now....but really about 528 hours now if you want to get technical.....

Speaking of hours...sort of..…I got this huge, gigantic watch today…mens watch…..it’s pretty cool ok…sort of overbearing on my wrist, but it’s all part of my scheme to get attention, kinda like how I like to drop my dumbells on the ground so everyone looks at me when I'm done; I like the attention. That's just the way I am.

Oh...and I went on an Under Armour shopping frenzy tonight! Lululemons was too foo foo for me.....and UA's logo is way cooler.

Even more "cooler" was the chest and back workout I did tonight.....in my new "cool" UA threads with the "cool" logo. I'm sure Mr Cat thought I looked "cool"

so cool.

Bustin quads....

2008-12-12T19:27:00.000-08:00

The way I felt today, I could have like worked out for hours. The problem is that I am paranoid about getting bigger. I’m pretty sure the quads are bigger because I’ve been tearing through the seams of my jeans like crazy. Plus, I hear people whispering and pointing "Oh my gosh! Her quads are getting bigger! Her quads are getting bigger!" Rude if you ask me. Seriously, though, I’m cutting out squats and today when I did legs I only did a few exercises. Oh, and there is this creepy old guy who came up to me awhile back and stood on the treadmill next to me saying some kind of creepy nonsense. Yeah, I refused to turn off my music so I could hear him and ended up shouting "I’ll come find you when I’m done" **hint, hint, SCRAM, weirdo** Well that was the first time I’d seen him since. But guess what? Mr lovely ended up in my sauna, creeping everyone the hell out. There was nobody in there, but still….He was just getting out, THANK THE LORD!!! He stepped aside and saluted me as I walked by. Nice…I pretended not to see. He was probably saluting my quads anyways….eewwww..even creepier. I told him to get his formaldehyde-smelling, quad-salutin droopy butt outta my way....okay I mummbled it under my breath...okay I lied...I said it out loud in my head.

I did some time on the elliptical, I felt fine after about 7 minutes, so I did some zig zag crunches on that sucker, too. Incline and resistance up—I’m doing it in my chair RIGHT NOW trying to explain it! Kind of a crossover really— You gotta have the right song though…...

This particular machine didn't have a little ledge to put a magazine, and didn’t have a spot for water either…..I need those two things to be present!! Do I read or drink water on there….hell no, but I need it!!

This particular Gym, (which I won't be going to much longer, because I am a GYM slut and have been getting around)....has some coolio aspects. 1) the water is super cold–the coldest I’ve ever had 2) In the locker room there was a giant roll of what I thought were paper towels for hand drying, but when I went to grab for some with my soaking wet grubby hands, I realized they weren’t paper towels at all….they were plastic trash bags to put your wet clothes in. I was so impressed with that!! That’s the type of thing that impresses me….At other Gyms, I usually put my wet clothes in that spinner thing that the swimmers put their trunks in to get out the excess water. That’s how much I sweat, folks. Oh…..and I don’t wash my hands. That was a joke…I believe there is a direct correlation between the fact that I am dirty and never wash my hands and the fact that I never get sick. Coincidence? No.

But I did have a few scares today, both of which made me thank god for my MP3.…one of the greatest inventions ever, besides Pez dispensers. Those will always be first in my book but anyways.....

I finally got around to changing my ring tone on my phone. This is a big deal, as it involves choreographing new dance moves that I will be doing in short 5-12 second increments everytime the phone rings for the next few months. Anyways, I put my ear buds in and was looking at my player's screen A Kanye West song was highlighted, but I hadn’t pushed play yet. Then I heard my phone ring…a different KW song…. :) I started trippin!! Whoa, this is creeepy..”Don’t do this to me NOW! I need you, I love you….WE WERE MEANT TO BE!!” Oh, it’s the phone.......Thank god cause I was about to busta cap up in that Mp3 player–no lie. That was scary player “Ima lose it” incident #1.

Incident #2 came about an hour later when I parked my keister on a treadmill front and center. OK, when you start pushing arrows on cardio equipment in attempt to skip tracks on the player, just stop–you are in a funky aerobic stupor and it’s only going to get worse from there. Cardio session over! Get up and walk away while you still have a shot at looking cool. Nobody really knew what you were trying to do anyways. I was just happy it was my brain that was broken and not my Player because then I’d hafta hurt somebody!!

Ohhhh and today, I forgot my towels so I had to rub antiperspirant all over my entire body so I could keep my sweating under control. That was SUCH a good idea.

On the way home.....I ice skated in a giant pot hole in the street that was FILLED WITH WATER Man, that was pretty much the best idea I’ve ever had!! I had orange cones, construction barrels and crime scene tape set up around me so I wouldn’t get ran over….I basically put myself on display for the Windsor locals.

I want to skate so bad.....just sayin.

Bangin glittens....and ab solo dates....oh my!

2008-12-06T07:05:00.000-08:00

Another day is behind me! HOrray! Ok, I’ll stop there with the annoying rhyming crap. I’m just a white girl….not a rapper like I am in my dreams…and when drinking. And occasionally in church. Ok, so I didn’t mention this the other day for fear of sounding like a “weirdo”—ha–but I searched high and low for some stinking snow boots. Snow boots…it’s winter, there is snow…this sounds like an easy task. Well, apparently it’s a surprise to everyone besides myself that a snow flake or two may fall in the wintertime in this part of Canada. I went to five places looking and I’m not counting the one place that actually did have two pair….conveniently sized 6 and 12…don’t get me started on that…

So I had to go to Columbia today anyways so I figured I’d check there. To my disbelief, they actually had the boots I was looking for. In normal sizes, too! So….I kinda killed two birds with one stone in that little trip, cause I was so excited to try em out in the snow. Haaha! Take that stupid snow!! Stay the hell outta my pant legs!!! Small victories….me, one. Snow, zero.

But Man, it was super cold today...... Single digits. Once upon a time approximately 2 weeks ago I had some bangin’ mittens. They were lovely, all black and sock puppet-like. The cool thing was they were gloves halfway (to about mid-finger), then had the mitten part you could flip over your fingers for the conversion!! The thumb even had it’s own flapper thing. Sometimes you need those fingers free. I, however, should wear them year-round while driving b/c I have a "flippin" road rage problem, if you catch my drift!! Wear mittens, problem solved. Anyways, I left my glove/mittens somewhere about 2 weeks ago. Of course someone took them I am sure of it…they were totally cool. I’ve been mourning their loss ever since and have been wearing my other gloves despite the fact they don’t match anything!! So I was driving, had my phone plugged in….I’m freezing…I’m trying to jam out. I go to make a call….Sorry, folks…You can’t do that with gloves on. I tried more than once. The glove-slash-mittens were awesome b/c I could have my thumb flapper up and that would leave me with 1/2 an exposed thumb to do the touch thing on my touch phone. Stupid gloves!! No way was I taking off the whole glove…It was FREEZING!!! I am happy to report that the tongue does almost as good a job as a thumb!! That is right…..YES! I! DID! It was just a natural instinct really, I didn’t think of the trizillion germs on it until after the fact. Making important phone calls cannot be interrupted by the bitter cold…not if I have anything to say about it!

I stopped into my fitness equiptment store.....been window shopping for a new treadmill.....I ended up there for an hour. Yes...cause they had this bangin thing called the Absolo. Oh, man that thing is like an arcade basketball game kind of. Here’s a pic…..http://www.absolo.com/. I just did like 10 sets, you know…just to try it. I rocked at it!! I kept thinking I was winning a lot of tickets and could maybe go buy a nice protein bar or something…..but no. No tickets pop out of anywhere! I checked. But abs are definately done for the day! Otherwise, I had an awesome Leg/back workout today. Can't wait to work on some arms again....the veins in my hands/forearms have always shown pretty well—just like my grandma's did..... but I’ve been shooting to see one in my upper arm...…just haven’t been able to get my arms lean enough. I’ve been wanting it for years!!! Well, the past week or two I’ve thought maybe I’ve seen it…but wasn’t sure. So, basically I stand there and when I think I see it I’m like “OMG…is that it? I don’t know. I think so. Yep…that’s it.” then I start turning around at different angles to see if it’s maybe just a shadow or something. Then I try to feel it. I look like a total weirdo I’m sure. The last few times I haven’t really seen anyone I’ve known too well to ask them if they can see it too. I’ve decided that next time I don’t care if I know anyone or not….I’m asking the first person I see…”hey, excuse me…yeah, you…can you come over here and stand right about THERE…I’m gonna curl this bar and you tell me if you can see this vein pop out a little, ok? Thanks.” ….it’s sooo annoying when you wanna ask someone whether or not they can see your damn vein in your arm and they aren’t there!!! bummer. Anyways…I’m looking to lean out my arms more......

....I also had to switch activities up as my work/weekend schedule has been busy and all over the map........so back on track starting Monday....

Legs day on a Sat er day.....

2008-11-29T15:52:00.000-08:00

…I still just don’t even know anymore.

This week so far as been freakishly strange. The other day about 3/4 into my Arms and Shoulder's routine I felt queasy and faint....I never get sick….so I thought I'd blame this on stress/lack of sleep/working out like a mad woman after not doing much of anything for the last 2 weeks. I stopped to break and crashed on the couch for the remainder of my workout. I could hear the the workout still going on in the background....so in my head I was at least visualizing me doing the moves yet I laid there comatose! -- seemed it was a 24 hour bug that got the best of me....nothing a few doses of Tylonal couldn't handle though....

Yesterday I was able to do some cardiOOO….intervals (near death)....and today I signed up at the GYM!

I am pleased to report that this Mexican dude told me I workout really hard. Although I coulda broke this little guy in two (little on the petite side)…I’m pretty sure he was in a gang, which technically reconfirmed that I am, in fact, bad to the bone. Which gang?, I don’t know, but he had one pant leg up and some scars that looked like they could pass for old knife wounds that healed without the use of Polysporin. I coulda just told him about Vitamin E….but who am I kidding?…I was scared!–I didn’t even look him in the eye. “Just look down…"thanks" and look down….”

This morning I faced that evil StairMaster, after I got a little courage ( I don’t know…) I don’t like to look that damn StairMaster in the eye either, and there are only 3 of them at this other gym I went to this morning….phasing them out? Dunno. The chains probably rust out and fall apart from all the buckets of sweat that fall of of the people who dare to climb up on those deceiving, innocent and awkward looking dang thangs….they are closely related to the Versa Climber..those deceiving bastards…always making me look bad. VC is probably the StairMaster’s grandaddy. The ellipticals kinda suck….they are like the inbred spawn of the two…..Yea....having illegitimate relationships and having babies that look like the elliptical. Someone call Morey Povich!

I talked to the guy who runs the GYM today too this morning as I was heading out. We met up at the coffee stand where I also discovered they sell my favorite protein bars! He seems like a nice, older gentleman….and what can I say….I have a soft spot for little old guys who drink coffee.…I have an old Jamaican guy who sits on his porch down the street from work and he is just the sweetest man and quite possibly the funniest person I know, but not on purpose..I can tell stories later but basically he tries to impress me by sitting in his chair curling 5lb weights...and is always looking out for me and telling me I walk to fast. I think we're gonna hang out sometime and shop someday….very….very….slowly….I think it might build me some character and teach me patience…

Yes, indeed, I heart old dudes…

So I think I can chalk today up as a kick ass day! I’m just mad cause the StairMaster got the besta me this morning. Probably because I am not used to it is all. I’m just not my usual graceful self when we get together….

But at least I got to workout like a freak today…sweating heavily…gaining respect of gangstas…and I am alright now cause I got to do my usual L/B workout at home in shorts so that no one could see my underwear!

Number has been called....

2008-11-19T15:03:00.000-08:00

Today was eventful....finally got my stitches out of my eye. This time I must confess that my tough girl attitude decided to take a hike today cause I cried like a little cry baby. Miss eye doctor lady had to stop a few times as I was just slightly anxious and a little overwhelmed this time around being robbed of the drugs that I was given so freely before. Apparently she believed that eye drops that freeze your eye would be enough. Oh NO....I felt it baby -- boy did I feel it, and it didn't even matter that she had Josh Groban playing in the background....I shook..like a scurdy cat! But needlesstosay...the whole ordeal is over and she warned me I will bruise again and then should be healed completely in 2 weeks.

But the he worst part of my hospital outing today was this older gentleman who was sitting in the outpatient lounge with me who appeared to be straining with his breathing. At first I wondered if he was there for eyeball poking as well, but really I just prayed that he wouldn’t pass out or have a heart attack or something cause then I would feel obligated to bust out my CPR skills and I wasn't up fer it. Screw that good samaritan nonsense–if Old guy goes down, I’m bouncin’......I didn’t see nuttin!!!!!! So wrong. I disappoint myself.

In sum, over the last few weeks, on a scale of 1-10, I had an absolute level 5 disaster and nightmare scenario that no one would ever want to deal with. Yes, the kind that ends in the reading of a will. It's impossible to even think about eating clean and counting macros in that scenario. So, I've lost 2 weeks of data collection and a lot of bio-dna activity.

14 days of sick persons comfort fuel and couch X will have its effects. We'll get some real data next week now that I'm back to the regularly scheduled program. I'll also be updating an exciting new stats next week: eggs and tuna consumed in a day!

Judging a meal by it's box.......

2008-11-11T10:15:00.000-08:00

Today -- I totally stepped out of the box...well not really, but with all the time on my hands I thought I would do a little discovering and research. Now, I normally don't eat frozen dinners unless I am in hurry or my other options available are crap....

But I read an article in the paper yesterday about how frozen dinners do their consumers wrong by not matching up what appears to be on the cover of the box thus not giving a true and honest representation of what is really in the box, kinda like in real life....but anyways.....I really think is wrong. I believe it is not OK for companies to package their products in depictions that clearly do not represent the contents. So I thought I would take matters into my own hands and do a little investigating for myself.

Let me illustrate my findings if you will:

Exhibit A (I counted 5 shrimp on the box) That does not go to say that there were not some hiding underneath. Benefit of the doubt needs to be considered.

Exhibit B (Counted 6 and 1/2 shrimp)

Conclusion:

As you can see, the shrimp content does match the depiction, and in fact went beyond expectations, however, I do believe that this company must work on re-shooting its packaging photography to more accurately reflect what's inside as mine clearly does not look anything like what is on the box -- so disappointed.

Next week: Nocturnal remedies gets put to the test!

The waiting room....

2008-11-09T10:59:00.000-08:00

In the waiting room, I've been really working hard under pressure and pushing myself....sleeping during the day, watching movies, reading, internet,....yea...I'd say I've been pretty active. I usually switch it up though kinda like weights...you know, to avoid exhaustion and over exertion. especially on couch day! Hell-O! Sweat like crazy on couch day.
I think maybe I scare some people with how much I sweat…yeah, that’s it…. I know, I know -- cry me a river!

Plus, I think I over-slept today which is probably a good idea since after the weird things going on in my head the other day, you know about the bodybuilder (I still think that was an actual person flexing amidst the baby Jesus/other nativity characters by the church)

I have lost a bit of weight this past week, mind you not the way I would want to, but I feel great and the eye is healing up nicely – 'cept I haven’t been getting much sleep at night, despite the efforts to. This is due to my busy day schedule and other obligations and now I just like to stay up all night and disassemble my electronics and see how they work!

It was an outing day today....yes siree...took my bootie for a walk to the grocery store.

They were out of bananas -- seemed no one cared. I am up to here with the store running out of banana and plan to get to the bottom of it with head banana dude. I really need to have a chat with him.......
oh and BTW, there is no such thing as blue raspberries. I asked every local grocery store….some more than others…ok, mainly one store more than others…a lot more…so I threw a little tantrum when they told me there was no such thing and chucked some granny smith apples down the aisle –I didn’t mean to actually hit anyone, but whatever. I did. I’m banned. booooo. Anyways, turns out they really don’t exist.

Note to self: don’t ever wear the "hecho en mexico" tshirt again to the the grocery store.…this attracts too much unwanted attention…
In my defense, I only paid like 2 dollars for that badboy on my Mexican vacation last year.... ok..hey, come to think of it I have a hoodie that says "Mexico" on it. I think I’m onto something here. Do I subconsciously think I am Mexican? Do I need therapy? Is it normal to wear a sombrero to bed? Snuggle with my Patron??

Someone please call my number!!!!!

Eye sore......

2008-11-06T11:20:00.000-08:00

If you see this ad out there....don't believe it -- it is all lies. LIES!
Yea.......more trickery if I do say so myself. Pretty, glowing, sparkling blue eyes.....MY ASS!!!!!!!!!!

The minute the Doctor handed me that script for ativan, I knew that this experience was not going to be some picnic in the park. I mean, well....sure on any other given day taking a dose of happy would have been; after a bad day at work, helping to deal with close heal walkers, magazine and pool Nazis...you know......that kind of stuff.

Oh no! This was MY reality and trust me, I am not making this shit up!

I arrived at the hospital in good spirits. I get to the 5th floor, where they send me off to admitting.....get to admitting and then send me over to outpatient.....outpatient looks for my file and can't find it. Given any other day I would have been sayin.... "Now...listen up peeps....I don't know if you know this, but I just popped a happy white pill, and I need a place to cop a squat soon!" Lucky for me, it had already absorbed into my system and instead I smiled, with my head cradled in my hand, and said....no problem (giggle) ...I've got allllllll day lady" That shit is amazing -- I honestly had no care in the world.

Anyhoo, I was given my blue tie-up surgical mini skirt -- even though the procedure wasn't scheduled until noon, I was still required to change into the garment. I suppose that it's a mandatory procedure to humiliate and degrade potential troublemakers to bond with other blue mini-skirt-wearing-troublemakers. I don't know. Maybe word had gotten out that I had been asking questions about the procedure. But really, all I really asked about the usual stuff ... you know -- pain, etc.

They finally get me into the the stainless steel room. I laid down on the bed, and the doctor violently straps my legs, arms and forehead down to the table.......okay that didn't happen but that is what I was totally prepared for. -- you know always be prepared for the worst case senerio is what I say.

Sound like fun so far? Well, for a while it was. Then things that started out as a good time was rapidly turning into a nightmare...read on....

If I knew what was about to happen, I never would have laid down on that table, but alas, there I was, and the the surgeon then cleans my eyes and rubs iodine all over my face ....meanwhile the other nurse is slapping my hand looking for a juicy popping vein to stick a needle into. Having low body fat % does have it's perks...this I know.

Anyhow.....the drugs kick in rapidly....all I can see is bright lights....out of the corner of my eye no less.

I hear word being spoken......but they are muffled.....

The doctor uses this clamp to keep my eye open while verbally taking me through the horrific experience. I mush prefer the element of surprise, but it didn't appear to me that this was up for negotiation. Half an hour later, I had a most unusual experience. There was a warmth in my head and face, which at first I attributed to the drugs, until it became an intense burning, like the top of my head was on fire. As the warmth spread through my eyes I realized that they were cutting into my eye. OH JEEEESUS, HELP!!!!!

I could feel the pressure and although I could not feel it, it felt like some sort of scratching sensation. OMG....it was nasty. Then they went to the top of my eyelid where they needed to gather some stem cells.....I could hear and feel some kind of snipping...this is where I asked her if she was trimming my eyelashes???? People say the stupidest shit when they are high -- I swear.

The entire time she would say...."look up....look down...to the left"....any minute I was ready to say look lady I will lefty ya up side the chin in a minute if you don't hurry this up......but thank God for Yoga which helps me deal with this sort of aggression.

Time was tickin away, but when I finally heard the words "Okay -- done!", small smile crossed my lips. The doctor and nurse pretended as though nothing had happened -- I didn't care.

But then she just HAD to add lip service........

"Now was that as bad as you thought it was gonna be?"

"Why no", I thought. -- I always think happy thoughts when someone is ripping your eyeball to smithereens.....

Needless to say, a good time was had by all.

So obviously no training for me......well who would be that stupid? Well me, but with all things considered, I took it as a sign that I should take some time off......besides I was so exhausted after walking home from the hospital anyhow.

Maybe if I didn't catch myself going east instead of west for 2 kilometers than it could have been different. How do you even do that? I don’t know…but it can be done when your disoriented enough. Guess my mind was somewhere else.

Plus, I saw this life-sized nativity set outside a church I walked by, and I thought one of them was a bodybuilder guy with his shirt off…you know, showing off his guns and all......

Must have been the drugs!

fuhgedaboudit!....

2008-11-01T16:07:00.000-07:00

Yes, ok…I am a slacker. My worst fear came true yesterday after my run...... I died….hence no blogging....

Today was a ‘nother day…sort of blaaaah today....not feelin it.

I know the next couple of days will be a good push through and then I know that I won't be able to do much and it is makin me a little offish. I don’t like the off days …but if I have to rest then whatever..I guess I’ll do it. But needlesstosay, I pulled the poor me card and endulged in crap....

When I don't eat crap then I don't feel like I have to do "insane crazy person workouts" and can get away with just "plain crazy person workouts"

Helen, please suck less tommorow. Thanks....

Sincerely,

Me

Treadle HIIT me with your best shot......

2008-10-29T06:08:00.000-07:00

I need to get these workouts typed out before I forget….they all sort of mesh together after a few days and I have been dyin to get in here and get it all down....but mostly because I am an impatient brat!!

Yesterday was Plyometrics!

Today, I had that “treadles” cranked up max speed on the HIIT! That’s right….I am that awesome!

Arms and Shoulders blasted -- for some reason I was really looking forward to that one!....tommorow is Yoga....I do this in the dark.....I am all about workouts in the dark!

So today it was death to Hershey....I have come to the conclusion that Hershey is out to destroy me and everything I stand for.......there was a bag of Hershey's hugs in in the staff fridge. They are always there and throwing themselves at me and calling my name and trying to jump in my mouth.....it just isn't right! I mean they try to make the cheat harder and all when you have to take off all that menacing foil, but they make it easy with their cute little stripes, pointy tops and cute little pull top paper thingie...... and it kinda reminded me of a fortune cookie, except there’s no fortune…it just says "Hershey Hershey Hershey" written all over it......trying to brain wash the world!

So Kudos to you, Hershey for signing me up today for the Hershey sucker club!

So I broke my shower the other day too…handle came off in my hand. Could it be all this working out is working it’s magic….or is someone sneaking into my home at night loosening all my sh*t up????
Daaaaaamn. I must say I’m becoming quite the handy woman, though. You should of seen the plumbing problem I fixed this summer…granted, it was after I created it. I handled that like a champ. But lemme tell ya …….I have a lot of muscle goin on right now.... enough muscle for this ole girl!!......

Out with the Black beast in with the White Stallion.....

2008-10-26T09:31:00.000-07:00

I went to the gym closer to me then the one I was going to a few weeks back. Good choice. I could always join Good life literally 2 blocks down the street from me, but I have a few other gyms that I am checkin out right now, so I'll just continue to do my part contributing to global warming by driving 1/2 way across town.

My plan is to get a new bike for the spring. I am hoping that my friend agrees to custom build one for me....I saw one that he had built back awhile ago and just fell it love with it. He was raffeling it off for a turbo kick event that he held. I think it was the onr time in a long while that I clenched my fists together, looked up to the heavens and prayed..."please pick me.....please please pic me" It was actually quite pathetic and whiney...But I didn't care..... it was a dreamy bike... a white one....kinda like a "white stallion".... and I really wanted it.

Anyhoo....

I get to the gym this morning to see that there was a spinning class going on. It had only started like 10 min before so I thought I’d wander on in. The class was packed. I was gazing over the room to see if there were any empty bikes. Then all these people were like, “oh, there’s an empty bike over here! Over here!” Whoa….wait a minute. Why are these strangers being so nice to me!!? Were they trying to trick me? I’m a very suspicious person…Anyways so I proceed with caution to this area where supposedly there is this “extra bike.” I was happy at first…what a fine bike it was.

Then I go to adjust the seat. There is no stupid knob. No bloody, stupid, stinkin knob people!!! Just an ugly screw thing sticking out. This wouldn’t have been a problem if I was about 8 feet tall….it was conveniently stuck all the way up as high as it would go.

So I had another moment of rage…I threw my towel on the ground and balled up my fists….”I DON’T HAVE TO TAKE THIS FROM YOU SCRAWNY WEAKLINGS!!!!” Ok, ok…I didn't. But it was lookin like another day of 'mill for me. The good news is that the 'mills are on the outside of the cycling room, but you can still see inside the cycling room….which meant I could shoot dirty looks in there if I wanted to….

There was this one guy at the gym this morning....he kept staring at me......wherever I was......it seemed he was.…man, what a weirdo!!!…I could see him looking at me....it was freakish. All I could say to myself was "keep looking down....just keep looking down" I refused to let him catch me looking back...even if it was to let him know that I knew that he was looking at me. You know it was kinda like when your in your car...and you look over at the next car and the other person in the other car is looking at you, and you have to turn away, fumble with the volume controller, adjust your mirror...or whatever it is that people do when you are trying to pretend like you just didn't make eye contact.
It just so happened that he was was in the spinning class this morning too, but luckily he wasn’t one of the trickers...…so I let him slide by me without giving him a knuckle sandwich!

Breakfast battles....

2008-10-25T10:36:00.000-07:00

This has been the beginning of a new phase for me...New workouts...new pain.…

I like trying new stuff and setting new goals. So far so good at been keeping out outta trouble like I planned. I’m kidding.….it DOES NOT keep me out of trouble like I thought it would. haha. -- I did sleep in this morning by 2 meezly hours though which subtracts a couple hours of trouble makin. -- but every bit counts.

So I get up and to go to the market, but I think I am going to go every Sunday from now on...(which means I don't have to get up super early)....that way I can be there right when it opens so I can get farm eggs before they run out. I used to be able to have access to them anytime I wanted. That was the perk of having inlaws that owned well over 12,000 chickens! -- too bad I wasn't into healthy eating during that time....back then it was "fry them babies up"....

Anyways......they ring a bell at 10am sharp…it’s a whole production that is taken very seriously. Believe me, a few weeks ago.... I tried to do a little transaction before 10:00 and every vendor said no. This lady even told me to just take one of her flowers I wanted to buy because said she’d "get in trouble" if she accepted money before THE BELL. I told her I’d pay her for it next week, which was this morning, but she wasn’t there today! Maybe she doesn't work Saturdays...I don't know. But... now I have to walk around with this fifty cent debt hanging over my head for another week. Great.

…onto my workout:

Just Legs and Back yesterday, HIIT for a long 30 minutes...it kicks my A$$ everytime! and KenpoX today. I've been thinking about an energy boost suppliement again and keep going back and forth about it. I don’t know if I should. I have to make a call to my psychic advisor first…she assists in making all major/life decisions that I come across….you think that I ordered that fake ponytail hair piece online this morning just because I felt like it? ...... Ooooh, no…she told me to. Man, she’s bossy!

I came across this strange thing yesterday. It’s a website — www.myphonefood.com Whoooa….weird. Has anyone heard of this? From what I gather, you take a cell phone picture of whatever you are about to eat and then send it to this site from your phone. It keeps track of everything in a “journal” with pics of the food…..what???? Ok, I didn’t get too far into it….I really don’t have time to keep up with it….but it seems interesting. Yeah…and I guess you can even pay to have some “dietician” look at the pics (I guess) and analyze everything. I don’t know…and no…I am not making this up! I will read up on it later and report any findings…after consulting with my advisor, of course. She would KILL me if she knew I consulted with a dietician….and I don’t need all that drama.

So, I took a pic of my protein pancake this morning…which, somehow manifested itself into Pac-Man. It’s really kinda freaky….I think it’s a sign…gotta call the advisor for the true meaning behind this one. I’ll send it to myfoodphone anyways….see what they have to say about this…
Pac-Man was about to throw down with Aunt Jamima….and we all know he ain’t got a chance in hell….however, it was LITE Aunt J..…which could mean he would come out on top this time. Don’t worry, I broke it up before things got outta hand….I ate the both of em…they can continue their nonsense in my tummy. Suckas

2008-10-22T21:10:00.000-07:00

I can barely walk today. I have just been sort of rolling around to and fro.…things got ugly from there. Soooo, what did I do today? Oh, I thought it would be a good idea to do HIIT today backwards....... Ummmm, no. It was not a good idea at all. Therefore, today I roll.

Hams and glutes were so so sore, barely passed the toilet test! I tried to ignore it, pretend it wasn’t really true. “Oh, now Helen…you are just imagining things again.” So basically, I am thinking my next leg workout will be cut short on account of me dying. I may just hold on on them for a bit till they recover fully! Why oh why do I do this to myself....well...that is like....why do I lie?.....cause it's fun! *wink*

But luckily, somehow, today I am alive and well despite my odd disposition and the fact that I had to park a mile away from everything...professionals keep saying it is better for me...….I won’t question it–I just roll widit (see above)…I think this could be a tangent universe I’m in here…I’ll know more later..... But I am seriously questioning that at this moment.

Just thinking about when I should post some progress pics....But maybe I’ll just save those til the end of this round —I’m soo looking forward to it!<–sarcasm. *fingers crossed* Just thinking about it is a migraine starter right now! Besides...like I have any time in the daylight to take them anyhow (shrugs shoulders)........I'm to busy....it never ends....and then when I do get a minute.....I am like - dead. Doesn't make for a happy picture taking moment if you ask me and besides....on a more positive note, by the time I actually find the time to take them....I am gonna be so bad to the bone I won't be recognizable!

Yea....I think I'll wait!

Did Back and Bi's tonight....lucky for me I have that pain to look forward to tommorow. I am sure Yoga will remind me of it just incase I forget!

I've had lots of food moments....gonna catch up on another day.....

Does this squat make my butt look big????

2008-10-21T21:41:00.000-07:00

I just had the a most excellent PLYOMETRICS workout tonight, and a not-too-shabby workout yesterday, too!! How do I do it!! I don’t know…I usually get home, change, but then blackout on my way out to the livingroom….but I assume that I had an awesome workout!! I am sure I did!! Really, I think I am just gonna get the video out so I can review it later and see what I did. BTW...... I'm not sure if I have tight squeeze on the squats...but Sweet if I do!!!!!….I’ll have to check that out now.

Last night was the first time doing Chest, Shoulders and Triceps OoooOooh yes...it was. I only got through the last three moves, thanks to my “go-to, please-don’t-let-me-die-doing-pushups today, kick aSS song” courtesy of Metallica! I really started getting sore/tight last night and I couldn’t wait to wake up today to feel the extent of my pain this morning. I have even been gettin in some good, steady cardio aside from running my mouth in a few days, and that’s all I care about. I’m so selfish like that!!

I wish I could bottle this soreness up right now and eat it everyday for breakfast!! That’s how much I love it!! -- Well that and my Orange drinky drink!

The reason....

2008-10-15T22:28:00.000-07:00

Tonight I went for a walk in the rain on my dinner break, I even tried to be extra dramatic about it when I got back to work, you know...showing off my wet head for added effect just to see if anyone would do anything (pat my head, say how awesome I am….something! I got nothing…)......Whatever.

Then I get home and get I got all jacked up over YOGA.

But first I must x'plain why:

Right from the start, I just had been catching myself being pissy and over-thinking everything like it was the end of the world. Someone could like look at me the wrong way I would have probably cried over it for an hour because I couldn't get in the zone (How annoying!) -- but the whole hour and a half I was like “I am here for a reason.” (BTW - this could be my favorite line that has crossed my mind all day. I may start using this.) “Excuse me…I’m like here for a reason.” It is practical and universal and could be applied in almost every situation, but anyways....I caught myself thinking a lot more about my "reasons" which just compounded more to not being clear enough and focused enough (do you see the vicious cycle happening like if you were in my head right now?)...so I try hard to repeat to myself "get your mind clear woman!...you are beyond this".....

But no...no I am not. I am like light years beyond this shiz....cause I have so much freakin sweat in my face and ears that I feel like I am swimming in the ocean!

So what if I was finally able to make it through all the way through twisting half moon till the end without looking like I was doing the funky chicken .....I screwed it all up at the end by falling over when I was patting myself on the back about it....

I know it gets easier!
Tommorow: Legs/Back

Ahhhh yes....Leeeegssss….my fave and yours, I sure of it…

Curvy Gams and Backside....here I come!....

2008-10-14T20:45:00.000-07:00

It all started when I woke up, or how I woke up really. I have a tendency to lose my cell phone, along with everything else I’ve EVER owned. But I got online and sent myself a text message …"You are the greatest ever and you rock my world. Camila does nothing for me XOXO, -- Matthew Mcconauhey”…it was an actual text he sent me once, except he signed it “Matt” -- I found my phone! :)

Today I couldn’t make a decision on anything to save my life. I contemplated what I should do for a workout for over an hour the whole time while getting jacked up on coffee!....but finally said YO.....Quit you cryin Heffa! Yes...I verbally abuse myself every single day, and I plan to retaliate with with some physical form of abuse tommorow....-- like Yoga.

But today...the question was: Arms and shoulders first?? or Chest and Back first? No time for both. They each had their pros and cons....decisions...

So then there was the pre-workout food contemplation then there was the whole workout clothes dilema. There are different ones for different activities. I have the gift of making every seemingly miniscule decision into this convoluted overly-thought out process that makes me wanna kick my own aSS!!! -- so I eventually got to work.....on Chest and Back.

Tommorow I am starting my whole new treadmill walking routine -- backwards! he he....I hope I don't smash my face in! I am not sure the change in scenery thrills me much seeing as I will be trading one wall for another wall . Well....I lied...theres a picure of a flower to look at.

Your mission

Challenge your lower body in an entirely new way with this
boredom-fighting treadmill workout. You'll walk backward to hit your thighs
hard, then reverse direction and blast your butt by climbing steep hills at
a fast pace to increase the calorie burn (you'll melt 35 percent more than
on a normal 3.5 mph walk). So go ahead, turn around; it's amazing the
difference a little change of scenery can make--strong, curvy gams and a
firmer backside!

How it works
After a brief warm-up, walk backward at
a slow pace (called "retro walk," right), then reverse direction and quickly
climb a challenging hill. Use the speeds only as a guideline; adjust your
pace as necessary to meet the Rate of Perceived Exertion (RPE). * Cool down,
then stretch and strengthen the leg and back muscles you just used with the

* Trainer's tip To stay balanced during the retro walk, reach back withyour entire leg, not just your foot.

Just me and my hussy self....

2008-10-12T16:03:00.000-07:00

I just keep pluggin along, gonna try to keep my hussy bootie out of trouble...and on track! I only have 10 more weeks to go before my trip and that is a whole lotta hussy bootie lickin in a short period of time! I have placed that on the top (okay near the top) of my sh*t list!!! I've asked the fat to leave nicely and it still won't leave so I must get aggressive now as I look back in those good old days, when I was full off sass, in shape and looked cool in camo!

Like last week, for example, my veins were popping out like crazy when I did arms and shoulders, but the ones in my upper arms are still being a little shy to make a full blown appearance and it is annoying! Stupid Fat! ...I HATE YOU! Just come off the right spots will ya??? Just please spare the chest region! I need to keep that area in tact like you don't even know!

"Hey Helen, who ya talkin to?"

"Huh? Oh....just my fat...just my fat....."

The good, the bad.....

2008-10-11T10:13:00.000-07:00

Figured I better get in here and talk about what I did yesterday before I forget what I did, which is partly what happened already!

Yesterday was a busy day!!! Got lots of movement, with all the chores I had scheduled for myself!!!!..so I couldn't do my usual 1/2 day workouts. Basically, I just jumped around and did excersises as I walked around!

I did get my hair done and my eyebrows done, so that counts for an isometric full body workout as I stated in horrible pain it caused as I sat in that torture chair, with every muscle flexed, so I will consider that the equivalent of lower weight/higher reps, or the endurance type activity.
Plus, I cried again....just for the extra drama and added calorie burn!!!

Okay...so I didn't Wowy it but I am counting it as a strenuous workout. Basically, I have been so super busy that I didn't have a structured workout!

I did, however, manage to to clean around my treadmill, it must of had about a hundy gigantic dust bunnies all over it. But thank goodness, because now I know where all the dust bunnies live....they probably have some pimped out bunny pad set up there underneath, so I had to put them out of business....I will not be having none of that in my place, but don't you all worry about what kind of business I run in this place -- I have it all under control!

Got my new P90X bars the other day, YUMMY!!!....and again (see above) since I was too busy, I actually did not cook anything so I had one....

Am I the only one who keeps holding out for the golden ticket in their protien bar wrapper???

Anyways....I think I wasted my protien for the day, I am such a wHiMp!

But don't you worry about today -- I plan to backout! watch out! I am back on my game, homies.

Setting your Hierarchy of Needs.....

2008-10-08T20:33:00.000-07:00

I just read about the most brillant idea....and I am all over this...

Everyday we are forced to look in the mirror, well some days. Some days I just don't want to look cause it is scary....and I think my big bro can attest!

I am going to try this.

I am going to take a dry erase marker and write a little motivational note to myself....

I have to see it every time I look in the mirror...it shows a symbolic connection between perceived, visialized and realistic self You wake up in the morning feeling a certain way...perhaps you convince yourself of all the reasons why you can't....and then well...you have to look in the mirror and face your temple...

Your body is your temple.....your activity is your foundation....

Lately, I have been walking about in my non-virtual life, I have been finding myself telling more everyone I come into contact this.. I believe in it…wholeheartedly, that transformation does not just happen on the outside…that in order for them to stick - in a healthy way - they must encompass more than the part of us that feeds the "I want to fit in my jeans" or "I want to look better" desire…. ultimately FEELING better and being a MORE COMPLETE person is what will have a lasting effect on our lives….don’t cha think???

It has been 4 years now, since I found a lifestyle of fitness and making better eating choices. And through this journey I have come to realize that this is not just about obsessing over my food choices, or pushing myself through my weights, or even burning more calories as I do my cardio…. No, this is about taking this lifestyle and attempting a precarious balancing act with all other areas of your life… family, faith, friends, work, laundry, home maintenance….THIS is where things I find things to so easily get out of alignment.

Yes, choices….this is about making the right ones. And more importantly as I find my way through all of this, I find I need to pick options for myself that are MAINTAINABLE so no other area of my life suffers….. Why am I writing all of this??

I am glad you asked!!

Because we make choices for ourselves that will bring us to some level of meeting our own personal hierarchy of needs!....I know this may sound a little Maslowish...but it is true! First you need to define what level you want to be at. I know some people have admitted that they just want to lose a few lbs and feel a little lighter....which is great!!!...(and I say this with my tongue in cheek) because mostly those will eventually feel the benefits of their changes they make and strive to continue with it....ahhhhhh do you see the irony????

Other's on the other hand, are Diehards....they climb the mountain every single day, they know their bodies well and they strive to challenge it every single chance they get. Not only for the physical benefits, but also for that inner sense of self, of belonging, of achievement, self-actulization and balance. They see that all this "stuff" feeds into other aspects of their lives and it is a good feeling of fulfillment.

So....first you need to identify: where are you? where do you want to be? how far are you willing to climb? and where do you find yourself feeling satisfied!

Grab your rope! Happy Climbing!

In my bubble...

2008-10-08T00:00:00.000-07:00

I’ve had some rather rushed workouts lately (yesterday and today) and I don’t like it one bit!! I’m gonna log them here before I forget.....

Yesterday -- Frik...can't remember!

Have you ever driven from one place to the next and the who drive was a blur...that's it.

Hold on....I did Legs and Back....and 2o min on the EFX.

I believe I did some ARX in front of all the Gym freaks... but I’m not really counting this b/c it was more to show off than anything.

But today....oh today....let me tell ya.....

Many people know I don’t like close talkers unless they smell quite nice and are easy on the eyes…..And I definitely DO NOT like speed walkers that tailgate you while you are minding your own business walking. For crying out loud, people, walk around!!! Pass me on the right, the left, jump over me, I don’t really care. Just don’t trail behind me about 2 inches away from my heels and huff and puff and sigh….I am a looking around people -- get over your walk rage!!!!....because belive me......I know you are there alright…..that is mostly the reason for my walking so slow, stutter stepping, jab stepping, stop-n-go and no use of turn signals….GET A CLUE and STAY OUT OF MY BUBBLE!

Note: she DID NOT smell quite nice…..it would have been a different story then.

Yeah, so this this lady was following very closely behind me. Was she trying to hide from someone? I don’t know. Maybe. There were about 100 open lockers…she picked one about 2 lockers away from the one I went to. Nice. Oh, what is this? She started throwing clothes everywhere and obviously was in a VERY big hurry. I thought of this as more of a competition. I was determined to get undressed/dressed and out of that locker room faster than her. I think she knew it, too. Shoes off! Towels out! Pepper spray out! Throw bag in! Done!!! "Woo Hoo! Yes! IN YOUR FACE, close walker!!!" If she didn’t know it was a locker room changing competition before, she did after I yelled that and threw my hands up in tha air. I was just trying to show her that you can, indeed, get changed quick and not walk QUITE so closely to people, mainly me!

So I do my 30 min swim session and a kick boxing class as planned. It is ridiculous how on top of things I am!!. and at 5 am this morning (making apocolyic history) This only requiring 2 involuntary stops at Tim Hortons between my apt and the gym and then from the gym back to my apt.

But after my workout......I went to kill some time in the steam room. I poked around with that baby for awhile. After pushing several buttons.....It said I had to wait 4 min or so for the the stream to run through...yea right! I sat in there like a foo for much longer patiently waiting...and waiting...and waiting....NADA! (probably busted the sucker). So then I walk across to the sauna and seen that it was empty so I went in. You just can’t pass on an opportunity like that so I had a nice stretching session for about 10 minutes or so -- Then the freaks started coming in. Stretching session over, but.......OH, I’m sure people saw it…..at least I didn't leave any sweat butt marks behind!

So as I am walking out of the sauna room....here was a girl there who had a full face of makeup on coming in talking all about her 3 Yoga sessions a week...yada yadda yadda.... I’m not kidding, like everything…foundation, powder, mascara, she had her hair done and I’m sweating my butt off!

I don’t understand how people do that. How can you stand it? I already had my towel that I was carrying around, but I wanted to go up to her and ask if I could have hers since she didn’t need it. Can anybody figure that out? Is there something I don’t know. I mean, even if the makeup was all waterproof, sweatproof, bullet proof, whatever….why would you want it caked on your face when you workout? Anybody….? Excuse me now, I’m gonna g paint my walls and spray them with a hose!!!!!!!

So then later in the day, I head to sportscheck, and notice how those brainiacs that strategically place all that cool last minute stuff right by the checkouts!! They work it from a million different angles. First of all , you are feeling all warm n fuzzy cause you got someone in front of you, someone behind you, maybe you’re even getting a piggy-back ride standing to here–you are basically in the middle of group of total strangers, but you can’t help but feel kinda like a family. Well, at least teamates for a few minutes. Standing there, you all have the same goal in mind which is to get your stuff and get the heck outta there!!! I don’t know all the convoluted logistics of it all, but I know they are totally playing on our emotions. Any sports store....I’m instantly attracted by default and those places really know how how to blast some good tunes through the joint….another tactic by the “higher ups” as well, I’m sure. I fall for it every single time.

So, anyways after I was done wandering around and accumulating more and more cool shit er.....stuff I didn’t need,.......I get in line. The family was against my proposition to start a massage train going, so I looked for other stuff to entertain me. Quite frankly, I didn’t want to touch the dude in front of me either, but I was willing to take one for the team and not cry about it!
I was forced to look to other forms of entertainment…Oh, what is this I see beside me? Conveniently placed at about the same level as an 8-year old’s eyeballs (or the eyeballs of a crazy chick in the middle of a checkout line squat) was the coolest thing I’d seen all day. Do the words "ball and paddle mean anything to you!!? Yeah, well I had to have it. Am I eight years old Nooooooo.….did I laugh and look like an idiot? Yees!

Why?…..WHY? …..trickery, friends…strategic checkout line trick trick trickery

Other needless items I picked up: New "Nike" socks! 2-in-1 body wash/shave stuff which I’m sure is really a lie, some shiny spray hair stuff... 8million yards of dental floss….oh, and a giant spoon. A GIANT SPOON!!! I really needed one….

So what my whole gym week narrows down is quite simply......my poor body is so confused that my limbs may just fall the hell off my body. It's back to X land for me!

My picks: Swimming and free weights!

Goal: To find Kick box class that can accomodate my whacked work schedule and one that doesn't have pool NAzi's or People Stampedes! Thankyouverymuch!

I think I must have lost about a million lbs this week though. :)

Great boogitiy blogity blog!.....

2008-10-04T16:25:00.000-07:00

Today goes down in history as one of the best freaking workouts ever. When I’m done here I will be logging it in the book I’m writing, Helen's Freaking Best Ever Of 2008.

While I’m on the subject......yesterday....I had the best freaking nap ever -- all the variables were perfect, it started with calling in sick as my ears were on fire...totally plugged with water which was causing some discomfort and pain..... my guess from the aggression from my swimming the other day. Either way, I logged it accordingly ;)

The plan today was to do some cardio, but then I worked the legs with some PLYOMETRICS. Yes, that’s right ….I did monster cardio THEN monster legs. why? cause....I’m a straight up monster flippin machine.....and it don’t stop…

I did 30 min of HIIT on the elliptical. The cleaning lady stopped by a few times to mop up sweat, bring me water and do whatever the hell else I told her to (monsters have this kind of authority). ...I think my ears were leaking at this point....maybe sweat?...I really don't want to know, but my ears are not plugged anymore! Some people would have gotten drugs to deal with this issue, but not me, no siree....I just jump up and down like a mad woman and voila! -- fixed!

I brought 2 towels to my workout….one for wiping sweat and the other to serve as a barrier between my butt and whatever germ-ridden gym machine I’m on. So, then I got off the elliptical and took the elevator downstairs to the locker room. You think I’m kidding. Ok, I am…I slid down the railing like always. (just kidding again...I don't even think they even have an elevator) Anyways......I had some recovery formula in my handy dandy water bottle, and when I went pull the top out ***PoOF*** it had a little explosion and some catapulted out and onto the wall! I wanted to use my butt towel to hide behind, but instead...I wiped down the wall with my butt blocking towel…..lol….actually, no I didn’t -- you know what I did???.....I got my cleaning lady to do it for me (see monster reference above).

Then I had someone ask me "What are you drinking!!??" I explained the P90X recovery formula in all it's delish glory and that all us X'ers are doing it these days -- cause that is what we do. but...I wasn't about to share. Germs eh?

Sooo all in all, I had CrAzY energy today. I can’t remember the last time I had energy like that....okay yes I do but don't want to talk about it here...Oh, man that time was fun.....

Anyhow....I also tried some squats with barbells and lunges....and then I laid on a bench and bowed my legs up over and over (I'm sure there is a name for that move, but it was just a move I saw on utube and using my coffeetable wasn't appropriate from what I saw) Basically, I had my butt screaming bloody murder at me today!

This was a fly by the seat workout...pretty much like everything else in my life....but either way it was super awesome-tastic!

Bullets, coffee and dreadhead...

2008-10-02T20:58:00.000-07:00

…dodging bullets and drinking lotsa coffee these days....been hectic busy! I found some Yerba Mate Tea today, so I am hoping to cut back on some of the Caffeine intake and keep it down to 2 cups a day!

But really now...do people really follow the directions on how to make tea????..and what is with the made in 2005?? Good lord -- Is tea like wine or something and Made in Canada...but shipped from CALI -- now that is funny! Amazing what you discover when you read labels!

Lucky for me....with all sorts of stuff going on......I've still been making time to workout. Thank Gd!!! Cuz the bullets seem to be coming faster and faster these days. I’m sure it’s not me….
Let’s see…I did swimming yesterday with Larissa, and she is like a freakin torpedo in the water I tell ya....keeping up to her was insane! I was a little crybaby with my cramped foot....and I was more than willing to tell anyone who would listen -- no one really cared. I hate little foot cramps....I would rather just die! How annoying! Then I got gas...again...no one was interested in hearing about it.

So I make my way through the dressing room to the pool (which is like a freakin maze)....and what do I find?....a freakin weight scale. A steal one -- all shiny and appealing in every way....kinda like the cheese for the mouse - just maze-like! How tempted was I to get on it....big! -- but I walked on by. Go me!

The Cheese.....

So after my swim...I pretty much came to the conclusion that I am NOT like the rest of the girls. They were all in the change rooms with their make up and hairdryers and doing themselves up...I threw my wet dread lock like hair into a pile and walked out....tried to wipe away as much as I could of my smeared mascara as I could from under my eyes! I may go back to swimming next Wednesday Morning, if my hair washing schedule permits. Yes, there is a hair washing schedule!! Can’t be washing your hair every damn day like there’s nothing to it. Also, you can’t be going to swimming after hair washing, or even the day after hair being washed b/c then you’d have to wash it right after and would be breaking the 11th Commandment of Thou Shalt NOT wash thy freaking hair everyday. Look it up…I’m not kidding. Maybe I should just become the dreadlocks queen and not ever have to worry about my hair again!

This is a gym people...not a beauty pagent!

One day I swear I am gonna bring popcorn and a little bean bag and I’m gonna set up a post in there and just laugh at everybody…out loud.

But getting a little deeper here and slightly more emotional....It did touch me a little when I walked around the gym, as some people are obviously just starting out or getting back into the groove of their fitness journey, and all I could think about was that time and place where I was....and how hard it was....and how much persistance it took to get going. I was really proud of them, yet it reiterated how much I don't ever want to go back to that place I once was....it ultimately was a nice "wake up and smell the Yerbal Mate!"

So as a result........I go home all jazzed supreme on endorphins and felt like I could workout another 2 hours...so I pumped out a run on the mill....got off and the energy just zapped right out of me....

That's when you know you have had a good day!

Easy on the eyes...

2008-09-29T16:24:00.000-07:00

Hear ye hear ye….Yes, it is Monday night and I am at home writing in a blog. I just seem to get cooler and cooler everyday.

Let’s see. Today I finally broke down and followed through on a visit to my eye Dr…ugghhh. Some kind of Ophthalm -something or other. So I went in and was waiting with one other woman. I was reading McLean's Magazine.... (That’s a neat little Canadian magazine we have here)…Anyways I read this article about…"the power of gratitude" Apparently this study found that students who kept a “gratitude journal” got sick less often, exercised more and were more optimistic than those who wrote about hassles and mundane events. It said to find the blessing when something goes wrong and write thank you letters….some crap like that. ha! J/K…”

I thought to myself, “hmmm…I should tear this article out.” Better ask the receptionist lady. Then it was really strange because the other woman went up to the desk and said, “do you mind if I take this recipe out of this magazine?” Whoa…that’s weird.

Receptionist lady: “oh, that’s fine.”

Me: “Hey, I was just gonna ask if I could tear out this page here in this magazine.”

Receptionist: “ummm, welll…I can make a copy for you.”

Me: "oh. that’s ok. I’ll just go pick it up maybe later. Oh, no…it’s from like 3 months ago…” hint, hint.

Magazine nazi: “Oh, ok then. Go ahead and tear it out.” **Gratitude journal entry #1**…mag nazi let me tear out a page in a 3 month old McLean's magazine (that had god knows how many sick peoples’ germs on it) about showing gratitude….and for that I am grateful.

Oh....and I have to get my eye cut open, while I am awake and then they are going to take stem cells from the insides of my eyelids, and then they are gonna stitch my eyeball back up. (I didn't even know they could do that) But don't worry...they are gonna give me some good drugs for it so that I feel drunk and have no idea that they are jabbing my eyeball to shreds!!!!! So there will be no workout for me that day, obviously. But being the smartypants I am...we worked that baby out to fall on my rest day! eh? eh? ***gratitude entry #2 for doctor being so accomodating to my workout addiction and for that I am also grateful!

However, the doctor lectured me that I wouldn't be able to work out too much afterwards until I heal.....hopefully, I will be just as loveable with an eyepatch on and not have to hide out in my girl cave for 2 weeks, and thus look at the walls around me and feel inclined to workout. Does anyone see the irony with this picture????.....Ha…she doesn’t even know the half of it.

I nodded and agreed. “yeah, yeah. you’re right. ..now how bout you give some sedatives now!..ha! Then I left and went to the gym to get my free trial for this week -- BTW.....I start up Wed...it should be fun! A whole new world kinda-sorta. It's a rest day....goin swimming...and maybe a bit on the spinning bike!!!

Rain and thunder just set the mood for Yoga tonight.....

Wonder strength today -- dun dun dun!!!

2008-09-28T23:01:00.000-07:00

I was really wanting to head to the park and do a rollerblade, but everyone and their brother were there so it wasn't amusing me much......so I drove around and thought that I would just -- well....um drive...

So I am ummm...driving...... and I come to a dull and boring stop light downtown. (It's sunday -- downtown ain't happenin) I hate stoplights....they are always putting life on hold (soooo annoying) -- so of course I am looking around and I see a sign for a YOGA studio....first I thought to myself I had never seen that place before and it has probably been around like forever....then I started having this mental argument with myself over whether this is something I should give a shot during the winter months. Of course I should!!!....why the heck not???....if I don't like it I don't have to keep going right? Besides, that is how we convince kids to eat stuff that is really gross! But, then I drifted away thinking it might possibly better and so much more theraputic for me to join a class where I get to kick an actual target. OR....maybe a bit of both worlds would balance me out a bit! == everyone needs balance, and my Geminian nature could use a little soothing.

Anyways....I allowed myself some time to decide to see what what happens at the end of this week after my trial week at the gym is over......it is a strong toss up b/w Yoga and swimming as an extra curricular activity for the colder months.......or at least until I can no longer rollerblade when the snow hits which is somewheres around Novemberish.

But that's November here's how today went down!

I needed to pick-er-up-a-notch today......and I had these new sups I thought I would give them a shot. This made me a little bit excited about my upper body routine tonight so I danced a little jig , maybe even squeeled a little bit....only because I was fighting a fine headache this morning and pretty much declared the whole day going to the crapper....Tylonal was my true hero of the day and I was able to get through the day! -- I survived! I was really stoked about paying attention to proper form and not so much about weight and reps and I wasn't even sure if I was going to be able to bring myself to the workout in the first place. The suppies were able to help me push through the workout -- no problemo! Busted that one and put it right in it's place!!!!

Now....dealing with my magic bullet blender was another story -- I totally lost that fight! The inner seal of the top cap came off and my recovery formula was sprayed everywhere! It shot up into my face and right into my eye! Luckily I can still see. I considered calling poison control and asking them what I should do -- just to throw a little kink into the system -- Tee hee!

Anyhoo...onto new personal challenges.... I think I want to start a walking lunge challenge, you know set some personal records......it will kinda allign with my Turkey Day, Halloweeen, Christmas survival challenge and help distract me from the food madness....I don't want any festive weight on this bod this year. Thankyouverymuch -- or at least not without a fight!

My plan....

2008-09-28T16:31:00.000-07:00

Okay -- so this is my plan...

Conquered end date : December 22, 2008! That gives me a week of nada until the new year.

Goals: To be at 16% Body fat, to run a 6 min mile, to complete 10 unassisted pull ups and to beat the crap out of my hammies and glutes :).....hopefully I will be able to squeeze out a nice firm tummy somewhere in all of this -- one hopes! Preview for coming attractions: To get ACE certified in 2009....but knowing me, anything can change *snaps fingers* -- LIKE THAT!

Nutrition/Fuel ~

Basically....this is what a typical day fuel day looks like for me...a close friend told me once.....plastic is the key to clean eating. I think I believe him!

Suppliements/Ignite ~ Don't ask me why I have my flashlight in there!

BLAST OFF!

Classic round of the X! Core Synergistics to be subbed in for Chest and Back for phase I

Phase I

(3 weeks)

Core Synergistics/ Abs

Plyometrics

Shoulders and Arms / Abs

Yoga

Legs and Back/ Abs

Kenpo

Rest/Stretch

Recovery week

Phase II

(3 weeks)

Chest, Shoulders, Triceps /Abs

Plyomentrics

Back and Biceps / Abs

Yoga

Legs and Back / Abs

Kenpo

Rest/Stretch

Recovery week

Phase III

(4 weeks)

Chest and Back / Abs

Plyometrics

Arms and Shoulders / Abs

Yoga

Legs and Back / Abs

Kenpo

Rest/Stretch

Chest, Shoulders, Triceps Abs

Plyometrics

Back and Biceps / Abs

Yoga

Legs and Back / Abs

Kenpo

Rest/Stretch

(repeat)

******* Swimming, Yoga, and/ treadmill HIIT to be incorportated*******

2008-09-24T06:10:00.000-07:00

Got up early today -- and if it wasn't for the fact that I usually have really bad bed head, I would have went for a run outside. Instead, I ended up on the plastic concrete with my handy dandy new MP3 player....okay, I lied...it is really because I am too embarrassed to go out because I don't have a cool ipod like all of the other runners/joggers out there -- but whatev!

It's small and it does the job!!! You all know it's cute -- so don't even make fun of it!

Overall, today was a busy day with my run, rollerblade and then KenpoX. What I would really like to call it is "Kick Arse dojo-poX”….so pretty much straight up Karate Kid in action.
So tonight I did KAD-POX, which is just a little under an hour, and somehow in that hour I was able to kung pow myself in the face, not once but twice....…I don’t know, maybe I deserved it anyways!

Otherwise, I was very attentive and focused today, kinda like Danielson…minus the 80’s headband and mullet. Now that I think of it, that is probably where my repressed attraction to boys in bandanas comes from....I won't even mention "Risky Business" and save that for another time........Anyhoo, I did better than I thought today considering I was a little wiped out from yesterday, but overall a great active day, despite the fact that I punched myself in the face so yea...

I did get to my supplement/nutrition store today and loaded up on some stuff that I was running low on. It seems like I am always in there getting Green tea sups and Stevia.... I think dude at the store thinks I am a Stevia Junkie.

I'm gonna have to get his name next time I am there, cause I have been shopping there waaaaaaay to long to be calling him dude. (just a random thought)

He is like super nice to me; always giving me free stuff to try......everytime I go in there he showers me with all sorts of compliments...and usually says some thing nice to me, but who knows...it could be like when your mom says you're cute or sweet. He is just probably just saying that because he feels obligated to. OMG.... perhaps he is just a sups pusher? YIKES -- I don't know, and quite frankly, I have this unwarrented and slightly irrational curiosity now. Well.... for whatever his motive,....I appreciate him and free protien bars -- I won't complain. Last visit, I ended up with an EDGE nutrition coolio t-shirt! I have to believe he is just a nice guy! -- too bad he is like 65+...cause I would totally go for him!

On to other news.....

I took some Before pictures a bit back.....Let me preface the posting of the pics by saying this: EEEEEEKKKKKK! I am slightly depressed/borderline suicidal now…I hated every second of taking those pictures! I also apologize for the rather small pictures....waxing was not due till the following week and bikini line was well on it's way past the knees!

Anyways, I’ll get over it… only up from here.

Now I must confess…I occasionally get a little overzealous and train like a mad woman…yes, it’s true.

Thankfully, I have never been injured, or at least not while working out....well except for smacking myself in the head -- (falling, tripping, falling irons are usually the culprit)..... and I don’t intend to get hurt in the near future....…so I will try to keep that in check.

That being said, I am really going to focus on getting enough rest/recovery…even if I have to strap myself down!!

Thank you's and what nots!

2008-09-23T20:50:00.000-07:00

I would like to take a moment to thank the person responsible for inventing stairs. Also, a special shout out to the creative mind that came up with the idea of putting several stairs together in a very steep fashion so that I may use and abuse my legs with this wonderful invention in my apt building!

On a negative side note, I would like to give a "booooooo" to the genius who invented rocks and wind!

Rocks almost took me out on the path today which in turn illicited that arm flinging/swinging-saving-my-wipe-out action.. .it was embarrassing and almost quite disturbing. I think the little kids in the park thought it was quite amusing as they were laughing at me. I don't think they wanted me to see....BUT I SAW!

Oh…and YOU, wind! If you didn’t dry out my mouth so bad, and I wasn’t afraid of you blowing it back in my face, I would totally spit on you!
You did, however, bring an unexpected surprise to my day when you blew a giant unidentifiable bug into my mouth! I don’t know where you got it or where it came from, but I am sure it had fun momentarily on it's way down my throat! I Bet he thought it was super cool! I, on the other hand, did not think it was so cool hackin and gagging and thus prompting a gentle reminder that I must remember to bring a bottle of water next time, (just in case) cause, inducing a mouthful of saliva to wash it down is probably the grossest thing I have ever had to do. People, just try doing that with a dry mouth. Time and effort is required, and swallowing a bug is not something you want to take time with -- trust me.

Speaking of inventors of things…I saw powdered peanut butter at this market I go to! Just add water?

No offense to the PB dust purchasers out there, but do sane people really add just water?

I totally appreciate the pancake just add water dealo -- it saves me from having to make them from scratch....but really now.

For the record...."REMARKS" sells the best Natural Powerbars I have found on the market...AMAZING!.......but they have to be refrigerated....convienent it is NOT! -- sorry!

Put your foot down with da baby steppin!

2008-09-16T20:05:00.000-07:00

"I’m doin’ the work… I’m baby steppin’." That’s what Bill Murray says in that movie, What About Bob?. Sometimes I want to say that out loud, but then realize nobody will know what the Eff I’m talking about as always! -- they just don't get it.

Okay, so I’ve been setting new goals lately and am changing up a lot of things. I’m like a whole new person over here. First off....I think I am gonna chop off the locks!....yep...come Jan.
No more party on the head anymore and it going to go with the new look I will be sporting in the New Year! I’m all business -- eat that baby up!

But seriously...... I’ve been setting new goals and am very excited about them. I have my new goals set , which is to get down to 16% body fat by Christmas, 10 pull ups, and a 6 min mile run. I’d say Halloween, but I’m planning on a whole dramatic episode at Christmas, when we are are all stuffing our faces like mad people!

Picture this:

I want to act cRaZy just to freak people out a little.......and if I get a, "Man, I wish I could eat like that and look that way" --- I’d be a very happy girl! Little do they know…I’ve been busting my a**! but....shhhhhhh.

I’ve cleaned up the diet a lot! despite all the crapola merging it's way into the office at work! (more to come on that later)
I've been following through the days and it just keeps getting easier and easier. Right now, I am writing down all my goals and planning out my day the day before, which helps me a lot to stay on track. I love to check stuff off of lists. I’m a check-off junkie.

But anyhow -- back to work officeses....

I've been putting my foot down, cause sometimes you just have too! -- it hurts, but you just have to.

I am always saying...."it's not my cheat day"...and sometimes people get a little huffy over it. Why people get bent out of shape over my own diet, I will never know. I figure most people would be used to this by now. Well, except my own family....I don't care much if I gorge down my food in front of them....they know how I roll. But some people just keep trying to get me to re-roll my dice.

I DO cheat! Of course I do (a lot in fact) But I am careful with it....I have rules around it...and I take it seriously.

If I cheated every time there were goodies and snacks at work.....seriously I would be dead right now.

One day -- donuts
another day -- chips
another day -- birthday cake
another day -- chocolate
another day -- cookies and muffins
another day -- cinnimon rolls
another day -- apple crisp
another day -- Baclava .......OMG....Baclava. Do you EVEN know how hard it is for me to turn that down.....and this goes on and on and on....day after day after day......you get the picture.

I sincerely had not noticed this before I started really paying attention to my diet....and it was this kind of unplanned, mindless eating that I was doing day in and day out.

I did not realize that before, I was eating that kind of food every day. If it was in kitchen at work or in the office side room...I would walk by it and it went in my mouth. These days, I work too hard to do that! I was not wasting my cheat day on silly stuff like that....well not unless it is Matthew Mcconauhey and it involves dessert with flames or whipped cream or something extrodinary like that. * sigh* *smile* ....okay where was I?

If there was one thing I would strongly suggest is to start taking a long hard look of your surroundings. I guarantee that there are way more treats and cheats around you then you realize and you simply cannot take every one.

Plan your cheats and enjoy them. Don’t give them away freely.

Don’t have a "donut" on your break on Tuesday when you can have Crème Brulee or Cheesecake with your date on Friday.

Savor the choices you make.

That salad I had yesterday? It means I can have my cheat day with my boys or with my friends this weekend.

Put your foot down people! Put your foot down!

What am I doing right now?

2008-09-14T08:45:00.000-07:00

Right now -- nada....why? ...cause I mucked up my foot....and it hurts...and I limp and I look like a mamed kitten!

Picture this:

Girl does her workout
Girl needs glass of water
Girl runs tap without looking to see if the plug is in
Girl finds other things to ie :fold laundry, make bed, pluck eyebrows while water is running (meanwhile thinking...."I wonder if the water is cold yet and wonders if I could posibly have ADD)
Girl walks into kitchen to get water
Girl says "H*ly Effer!" immediately following stepping in a huge puddle of water.
Girl runs to closet in attempt to grab towels to clean up water. (clothes iron falls out onto foot)
Girls screams "H*ly Effer! closely followed by "Yoooooooooch!!!!!"
Girl quickly limps to Kitchen to clean up mess!
Girl realizes she will not have Oatmeal for this week as the bottom rips open onto wet floor!
Girl walks out door saying "eff it" -- I'll deal with it later!

Da foot:

Vinyasa's are gonna be a hoot!

Quinoa -- my newest addiction.

2008-09-11T21:04:00.000-07:00

I have listed just some of my favorite Quinoa recipes here == look for more to come as I try out some new ones....

Right now....I just love cooked quinoa with even just a little agave nectar mixed in with some cinnimon and walnuts... Yummy!

Quinoa Pudding

1 can light coconut milk
1/2 cup maple syrup
1 tsp. cinnamon
1 tsp. nutmeg
1 tsp. ground cloves
1 tsp vanilla extract
1/2 cup raisins
2 cups cooked quinoa
1/4 cup light silken tofu
1 cup skim milk (or soy milk)
Heat first seven ingredients in a large saucepan over medium-low heat. Stir in cooked quinoa. Combine tofu and milk in a blender or food processor until smooth. Stir into quinoa pudding. Continue cooking over medium-low heat until mixture thickens and becomes the consistency of rice pudding. Serve warm.
Serves 8
Per serving: 193 calories, 4 g fat, 1 mg cholesterol, 38 g carbohydrate, 2 g fiber, 5 g protein, 3% Vitamin A, 1% Vitamin C, 10% calcium, 15% iron

Greek Quinoa Salad

Greek quinoa salad recipe with traditional Mediterranean ingredients including feta cheese, kalamata olives and fresh herbs. You could easily make this vegetarian quinoa salad recipe vegan by omitting the feta cheese or using a vegan soy substitute.
Ingredients:
3-4 cups water or vegetable broth
1 1/2 cups quinoa, uncooked
1/4 cup apple cider vinegar (you may use any flavor you prefer)
2 cloves garlic, minced
juice from one lemon
3 tbsp olive oil
1/2 cup kalamata olives, sliced if desired
1/3 cup fresh parsley, chopped
1/3 cup fresh cilantro, chopped
1 red onion, diced
1 cup cherry tomatoes, sliced in half
salt and pepper to taste
1/2 cup crumbled feta cheese
Preparation:In a medium-large saucepan, cook the quinoa in vegetable broth for 15-20 minutes, until tender, stirring occasionally. Allow to cool.
In a small bowl, whisk together the vinegar, lemon juice, garlic, and olive oil.
Gently toss the quinoa together with the remaining ingredients, except feta. Pour the olive oil mixture over the quinoa.
Add more salt and pepper to taste and gently stir in the feta cheese.
You may also add any additional vegetables that you like, such as lightly steamed broccoli, snap peas or diced bell pepper.

Quinoa Although not a common item in most kitchens today, quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked.

Quinoa is available in your local health food stores throughout the year. Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. It is a recently rediscovered ancient "grain" once considered "the gold of the Incas."

Health BenefitsA recently rediscovered ancient "grain" native to South America, quinoa was once called "the gold of the Incas," who recognized its value in increasing the stamina of their warriors. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa's amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair.

In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Help for Migraine Headaches

If you are prone to migraines, try adding quinoa to your diet. Quinoa is a good source of magnesium, a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Increased intake of magnesium has been shown to be related to a reduced frequency of headache episodes reported by migraine sufferers. Quinoa is also a good source of riboflavin, which is necessary for proper energy production within cells. Riboflavin (also called vitamin B2) has been shown to help reduce the frequency of attacks in migraine sufferers, most likely by improving the energy metabolism within their brain and muscle cells.

Cardiovascular Health

Quinoa is a very good source of magnesium, the mineral that relaxes blood vessels. Since low dietary levels of magnesium are associated with increased rates of hypertension, ischemic heart disease and heart arrhythmias, this ancient grain can offer yet another way to provide cardiovascular health for those concerned about atherosclerosis.

Antioxidant Protection

Quinoa is a very good source of manganese and a good source of copper, two minerals that serve as cofactors for the superoxide dismutase enzyme. Superoxide dismutase is an antioxidant that helps to protect the mitochondria from oxidative damage created during energy production as well as guard other cells, such as red blood cells, from injury caused by free radicals

Gallstone Prevention

Eating foods high in insoluble fiber, such as quinoa, can help women avoid gallstones, shows a study published in the American Journal of Gastroenterology. Studying the overall fiber intake and types of fiber consumed over a 16 year period by over 69,000 women in the Nurses Health Study, researchers found that those consuming the most fiber overall (both soluble and insoluble) had a 13% lower risk of developing gallstones compared to women consuming the fewest fiber-rich foods. Those eating the most foods rich in insoluble fiber gained even more protection against gallstones: a 17% lower risk compared to women eating the least. And the protection was dose-related; a 5-gram increase in insoluble fiber intake dropped risk dropped 10%. How do foods rich in insoluble fiber help prevent gallstones? Researchers think insoluble fiber not only speeds intestinal transit time (how quickly food moves through the intestines), but reduces the secretion of bile acids (excessive amounts contribute to gallstone formation), increases insulin sensitivity and lowers triglycerides (blood fats). Abundant in all whole grains, insoluble fiber is also found in nuts and the edible skin of fruits and vegetables including tomatoes, cucumbers, many squash, apples, berries, and pears. In addition, beans provide insoluble as well as soluble fiber.

Lignans Protect against Heart Disease

One type of phytonutrient especially abundant in whole grains such as quinoa are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease.

In addition to whole grains, nuts, seeds and berries are rich sources of plant lignans, and vegetables, fruits, and beverages such as coffee, tea and wine also contain some. When blood levels of enterolactone were measured in over 800 postmenopausal women in a Danish study published in the Journal of Nutrition, women eating the most whole grains were found to have significantly higher blood levels of this protective lignan. Women who ate more cabbage and leafy vegetables also had higher enterolactone levels.

History

While relatively new to the United States, quinoa has been cultivated in the Andean mountain regions of Peru, Chile and Bolivia for over 5,000 years, and it has long been a staple food in the diets of the native Indians. The Incas considered it a sacred food and referred to it as the "mother seed." In their attempts to destroy and control the South American Indians and their culture, the Spanish conquerors destroyed the fields in which quinoa was grown. They made it illegal for the Indians to grow quinoa, with punishment including sentencing the offenders to death. With these harsh measures, the cultivation of quinoa was all but extinguished. Yet, this super food would not be extinguished forever. In the 1980s, two Americans, discovering the concentrated nutrition potential of quinoa, began cultivating it in Colorado. Since then, quinoa has become more and more available as people realize that it is an exceptionally beneficial and delicious food.

How to Select and Store

Quinoa is generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the quinoa are covered and that the store has a good product turnover so as to ensure its maximal freshness. Whether purchasing quinoa in bulk or in a packaged container, make sure that there is no evidence of moisture. When deciding upon the amount to purchase, remember that quinoa expands during the cooking process to several times its original size. If you cannot find it in your local supermarket, look for it at natural foods stores, which usually carry this super grain. Store quinoa in an airtight container. It will keep for a longer period of time, approximately three to six months, if stored in the refrigerator.

Tips for Preparing Quinoa:

While the processing methods used in the commercial cultivation remove much of the soapy saponins that coats quinoa seeds, it is still a good idea to thoroughly wash the seeds to remove any remaining saponin residue. An effective method is to run cold water over quinoa that has been placed in a fine-meshed strainer, gently rubbing the seeds together with your hands. To ensure that the saponins have been completely removed, taste a few seeds. If they still have a bitter taste, continue the rinsing process. To cook the quinoa, add one part of the grain to two parts liquid in a saucepan. After the mixture is brought to a boil, reduce the heat to simmer and cover. One cup of quinoa cooked in this method usually takes 15 minutes to prepare. When cooking is complete, you will notice that the grains have become translucent, and the white germ has partially detached itself, appearing like a white-spiraled tail. If you desire the quinoa to have a nuttier flavor, you can dry roast it before cooking; to dry roast, place it in a skillet over medium-low heat and stir constantly for five minutes.Since quinoa has a low gluten content, it is one of the least allergenic "grains," but its flour needs to be combined with wheat to make leavened baked goods. Quinoa flour can be used to make pasta, and quinoa pastas are available in many natural foods stores.

What is Creatine?

2008-09-11T08:00:00.000-07:00

What is creatine and what does it do? originally posted by Mike French

What is creatine?

Our bodies naturally make the compound, which is used to supply energy to our muscles. It is produced in the liver, pancreas, and kidneys, and is transported to the body's muscles through the bloodstream. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate). This high-powered metabolite is used to regenerate the muscles' ultimate energy source, ATP (adenosine triphosphate).Unlike steroids or drugs, creatine is 100% natural and occurs naturally in many foods; therefore, it can never be banned from any sports or international competitions (unless they banned eating meat). Many foods especially herring, salmon, tuna, and beef contain some creatine. However, the very best source of creatine by far is creatine monohydrate because it contains more creatine per weight of material than any other source.

Creatine is bodybuilding's ultimate supplement, and for good reason. For one thing, creatine can significantly increase lean muscle mass in just two weeks. It is also responsible for improving performance in high-intensity exercise, increasing energy levels, and speeding up recovery rates. It's no wonder athletes who use it have such of an edge over those who do not.

Soon nearly every athlete who competes will use it (if they don't already). Creatine's ability to enhance energy reserves in muscles comes from its muscle protein synthesizing action, while minimizing protein breakdown. This occurs because creatine has the awesome effect of super-hydrating muscle cells with water. It enhances muscles' growth too-making muscle fibers bigger and stronger.

Quite a few studies have been done on creatine to figure out why and how it works so well. There have been over twenty double blind (meaning neither the researchers nor the subjects knew who was getting what), placebo-controlled studies conducted on creatine in the past five years. They proved that creatine increased energy levels, resulting in increased strength, endurance levels, and recovery rates. Another unexpected benefit attributed to creatine was discovered as well: creatine accelerates fat loss, while building lean body mass!

Who needs it and what are some symptoms of deficiency?

First, anyone who is ready to have more energy, build more muscle faster, and have more endurance should try supplementing with creatine monohydrate. Next, anyone who would like to be more toned by increasing lean muscle mass, recuperating faster, and losing that extra little fat roll should supplement with creatine monohydrate. Last, anyone who is involved in intense physical activity, experiencing physical stress and fatigue, and likes incredible results should supplement with creatine monohydrate.

Are there any side effects?

The best part about creatine-no adverse effects have been reported in any studies. NONE! Creatine is totally safe and effective. Creatine has never been shown harmfully toxic. Nevertheless, just like with anything, it is not recommended to over-supplement once your muscles are saturated with creatine-there is no reason to. This means, stick to the recommended dosages, and be prepared to experience the very best muscle, strength, energy, and endurance gains possible!

8 Foods you should eat everyday...

2008-09-11T07:50:00.000-07:00

8 Foods You Should Eat Every Day

It sometimes seems as if the internal politics of Baghdad are easier to sort through than the latest thinking on nutrition. So here's the simple answer: Just eat these eight foods--along with a little protein such as salmon, turkey, or lean steak--every day. And relax.

Let our all-star panel of doctors, scientists, nutritionists, and chefs tell you why and show you how. By Ben Hewitt, Best Life

1. Spinach
Sexual enhancement, Muscle growth, Heart healthy, Bone builder, Enhances eyesight. It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.

SUBSTITUTES: Kale, bok choy, romaine lettuce

FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.

PINCH HITTER: Sesame Stir-Braised Kale Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.

2. Yogurt
Cancer fighter, Bone builder, Boosts immunityVarious cultures claim yogurt as their own creation, but the 2,000-year-old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium and protein-rich goop a day.

SUBSTITUTES: Kefir, soy yogurt

FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast — or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.

HOME RUN: Power Smoothie Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.

3. Tomatoes
Cancer fighter, Heart healthy, Boosts immunityThere are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.

SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava

FIT IT IN: Pile on the ketchup and Ragu; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe.

PINCH HITTER: Red and Pink Fruit Bowl Chop 1 small watermelon, 2 grapefruits, 3 persimmons, 1 papaya, and 4 guavas. Garnish with mint.

4. Carrots
Cancer fighter, Boosts immunity, Enhances eyesightMost red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.

SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango

FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake

PINCH HITTER: Baked Sweet Potato Fries Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more.

5. Blueberries
Brain stimulant, Cancer fighter, Heart healthy, Boosts immunityHost to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname "brain berry"). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried.

SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries

FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form.

PINCH HITTER: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp. of açai pulp to cereal, yogurt, or a smoothie.

6. Black Beans
Muscle growth, Brain stimulant, Heart healthyAll beans are good for your heart, but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily 1⁄2cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat.

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans

FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with 1⁄4cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.

HOME RUN: Black Bean and Tomato Salsa Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes.

7. Walnuts
Muscle growth, Brain stimulant, Cancer fighter, Heart healthy, Boosts immunityRicher in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a postworkout recovery snack.

SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

FIT IT IN: Sprinkle on top of salads; dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.

HOME RUN: Mix 1 cup walnuts with 1⁄2 cup dried blueberries and 1⁄4 cup dark chocolate chunks.

8. Oats
Muscle growth, Brain stimulant, Heart healthyThe éminence grise of health food, oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per 1⁄2-cup serving, they deliver steady muscle-building energy.

SUBSTITUTES: Quinoa, flaxseed, wild rice

FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt.

PINCH HITTER: Quinoa Salad Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool. In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, 1⁄2 cup chopped walnuts, and 1 cup plain fat-free yogurt.

The Nutrient Timing System

2008-09-11T07:44:00.000-07:00

There are 3 phases of the Nutrient Timing System: Energy, Anabolic and Growth

ENERGY PHASE:

It coicides with your workout. The primary metabolic objective of the muscles during this phase is to release suficient energy to drive muscle contractions.

It's important to consume carbs during exercise to prevent depletion of muscle glycogen which helps extend endurance, and maintain blood glucose to delay fatigue. But research has shown that consuming carbs with protein specific amino acids and vitamins help spare muscle glycogen and achieve greater endurance, blunt the rise of cortisol and help prepare your muscle enzymes for a faster recovery following a workout.

ANABOLIC PHASE:

It's the 45 minute window following the workout. In the presence of the right nutrients your body can initiate the repair of muscle protein and replenish muscle glycogen immediately. Right after your workout muscle cells are sensitive to insulin, but this sensitivity declines rapidly, and after several hour they become even insulin resistant, a condition that slows muscle glycogen recovey, muscle repairing and new muscle synthesis. So a combination of high glycemic carbs and protein is vital to kick our body into anabolic state as soon as you finish your workout.

GROWTH PHASE:

It extends from the Anabolic Phase to your next workout. Muscle enzymes are involved in increasing the number of contractile proteins, the size of muscle fibers, and helping replenish muscle glycogen. During this phase consumption of carbs and protein is essential to maintain optimal performance. A high intake of protein is beneficial to athletes if the protein is consumed at the correct time. With the Nutrient Timing System you'll be able to maintain a high anabolic state to restore glycogen, repair muscle and synthesize new muscle tissue.

EGGS - planation!

2008-09-11T07:37:00.000-07:00

Since eating a lot of eggs is something I do, I thought I would take a looksie at some of the research around the consumption of different kinds are out there...but the best part of it all....EGGS help the BOOBIES!!!!

EGGS-PLANATION

Antibiotic-free: Means nothing. All industry chickens - be they free-range, barn or cage - are free of antibiotics, unless administered by a vet and, if so, there is a "cooling-off" period afterwards and the antibiotics probably don't get into the eggs anyway.

Barn-laid eggs: Hens are housed in barns which are divided into barns, each containing hundreds of birds. Hens have the freedom to stretch, socialise and scratch for food. Beak trimming is often carried out.

Cage eggs (sometimes just referred to as "eggs"): These eggs come from hens kept in small cages holding up to five birds; each bird has minimum floor space of about 500 square centimetres. Hens in cages have their beaks trimmed to protect weaker ones from being killed and cannibalised.

Free-range eggs: Birds are allowed to range over an outside area during the day, and are free to search for food.

Grass-fed chickens: Eggs from pasture-fed hens have more folic acid, vitamin B12, vitamin E and carotenes than grain-fed fowl.Hormone-free: Another misnomer. In the past, some poultry raised to be eaten might have been fed hormones, but this practice was banned in the 1950s. "No hens are fed hormones because it would make them huge," Mr Fisk said. "And why would you want a huge hen to feed when they are still going to produce the same eggs?"

Preservative-free: Eggs aren't soft drinks. All eggs have naturally occurring preservatives, which protect them from bacteria and therefore there is no need to add artificial ones.

Omega-3 enriched: One of the few labels that means something. Some hens are fed a special diet that contains omega-3 fatty acids and vitamin E, and they produce eggs with a higher omega-3 fat content. Such eggs lower blood pressure and can be good for the heart. However some brands claim to be omega-3 enriched but have much smaller amounts than others. "The nutrition panel will tell you exactly how much omega-3 is in a standard egg from a specific flock," Mr Fisk said.

Organic: If it's organic, it comes from farms that must first qualify for free-range status. Such eggs are also meant to be free from pesticides and chemical fertilisers.

Vegetarian: These eggs come from hens denied their usual diet, which includes worms and occasionally some fish byproducts. Usually the eggs will come from caged birds, as free-range farms cannot control what the birds eat from the ground

Vitamin enriched: All eggs are naturally high in vitamins. Some might have specific claims such as "antioxidant rich" but labels that claim generic "vitamin rich" status are nothing more than a sales gimmick. "Of course all eggs are high in vitamins.

Nutrition Rules....

2008-09-11T07:36:00.000-07:00

Dr. Berardi’s 10 Rules of Good Nutrition Rules

1) Eat every 2-3 hours - no matter what.

2) Eat complete, lean protein each time you eat.

3) Eat vegetables every time you eat.

This may be the single greatest thing you can change for lifelong health.That’s right, every time you eat (every 2-3 hours, right), in addition to a complete, lean protein source, you need to eat some vegetables. You can toss in a piece of fruit here and there as well. But don’t skip the veggies. You will learn to LOVE the crish, fresh taste of fresh veggies all day.

4) If want to eat a carbohydrate that’s not a fruit or a vegetable (this includes things like things rice, pasta, potatoes, etc), you can – but you’ll need to save it for during or immediately after you’ve exercised - the optimal time for them with protein.

Yes, these grains are dietary staples in North America, but remember that heart disease, diabetes and cancer are medical staples in North American – and there’s a relationship between the two! To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after (your body best tolerates these carbohydrates after exercise). For the rest of the day, stick to lean protein and a delicious selection of fruits and veggies.

5) A good percentage of your diet (25-35%) must come from fat.

Just be sure it’s the right kind. There are 3 types of fat – saturated, monounsaturated, and polyunsaturated. Eating all three kinds in a healthy balance can dramatically improve your health, and even help you lose fat.
Your saturated fat should come from your animal products and you can even toss in some butter or coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. And your polyunsaturated fat should from flaxseed oil, fish oil, and mixed nuts.

6) Ditch the calorie containing drinks (including fruit juice).

In fact, all of your drinks should come from non-calorie containing beverages. Fruit juice, alcoholic drinks, and sodas – these are all to be removed from your daily fare. Your absolute best choices are water and green tea.

7) Focus on whole foods

Whole fresh foods are the most important supplement. Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful, But most of the time, you’ll do best with whole, largely unprocessed foods.

8) Develop food preparation strategies.

The hardest part about eating well is making sure you can follow the rules above consistently. Knowing what to eat is pretty useless if you don’t have the time to make the food. Shop on the outside of the market, in the produce and refrigerated sections of the market. Everything in the center aisles are processed and full of sugar, so stay out of those aisles. Get the food home, cut it up and get it into plastic containers to take to work with you.

Laughter class....

2008-09-11T07:35:00.000-07:00

Laughter is a tranquilizer with no side effects. ~Arnold Glasow

~*~

Laughter stimulates the interferon level which helps the immune system to fight illness and speeds healing. Also stimulates nearly all immune processes in the body.

Laughter lowers stress hormones level that spasm blood vessels and diminish immune activity. Laughter reduces at least four of neuroendocrine hormones associated with stress response. These are epinephrine, cortisol, dopac, and growth hormone.

Laugher helps with muscle relaxation. When you laugh, the muscles that are not involved in the belly laugh, relaxes. Then, after laughing those muscles involved in the laughter start to relax. So, the action takes place in two stages.

Laughter and humor makes a person "forget" about pains and aches.

Laughter can provide a good heart exercise and also relaxation for the heart muscles. It also helps to keep blood pressure under control.

A good laughter provides lungs with a lot of air which resulting in a cleaning effect, similar to deep breathing.

HIIT - High Intensity Interval Training.

2008-09-11T07:33:00.000-07:00

I don't like to do it as I enjoy more of a tempo run, but it works!

High Intensity Interval Training Overcomes Treadmill Workout Plateaus

Have you reached a standstill in your treadmill training? How can you improve your treadmill workouts?

The first thing to check is whether you are still holding on or whether you are walking or running hands-free. If you are still holding on, see:

How to Kick the Treadmill-Gripping Habit.

The Same Old Treadmill WorkoutChances are, you warm up, then set the speed for the next 30-plus minutes and stay with that speed and incline. Or you may use one of the treadmill's programs, in which the incline automatically changes at varying points along the program's timeline, while the speed remains constant.

HIIT To Overcome the Treadmill Plateau

Your body knows what to expect every time you step onto the treadmill. It's time to subject your body to a wonderful, extremely effective surprise known as high intensity interval training (HIIT).

Most treadmill users do steady-state training, walking or jogging at the same settings or using the same workout program. To bust past your plateau, you must shock your body. When the body gets a big bolt from the blue, it gets "traumatized." To deal with this, it needs much more energy than what it’s been currently burning. Question: Where is your body going to get this extra energy from? Answer: Stored body fat! And while your body is helping itself to your stored fat for fuel to recover from HIIT sessions, your cardiovascular health will dramatically improve. Your sports performance will jump several notches. You’ll be swifter and more agile—all from doing HIIT. How HIIT

Works for Treadmill Training

Due to its intensity, HIIT recruits fast-twitch muscle fibers. These fibers are designed for short-lived, powerful bursts of energy. Steady-state cardio recruits slow-twitch muscle fibers, which are structured for endurance. Fast-twitch fibers need more fuel than do slow-twitch fibers to function and to recover from a workout. Thus, if your session primarily targets fast-twitch fibers, you’ll burn far more calories during training, as well as calories after the training. HIIT produces an after-burn that can last from one to many hours, depending on your fitness level and how grueling your session was.

A HIIT Treadmill Workout

Choose a Challenging Treadmill Setting: Choose a treadmill setting at which you can sustain for no more than one minute. For not-so-fit people, this might be a 5 mph trot with zero incline. For more conditioned people, it might be a 10 mph run, or a 3.5 mph walk at 15 percent grade (hands off always). Learn what your one-minute limit is. After one minute, you should feel like you just tried to outrun a train. For very deconditioned people, their barrier might be determined more by stiff joints than heart-lung efficiency. In that case, spend several weeks to a few months building up base conditioning before you do HIIT.

1 Minute Work – 2 Minutes Recovery:

Next, after going all-out for one minute (the work interval), go easy for one to two minutes (the recovery interval). “Easy” may be a 2.5 mph walk at zero incline, or a 3.5 mph trot. But after one to two minutes, you should feel ready to charge full force again, though your heart rate may still be slightly elevated.

Use the Rate of Perceived Exertion Scale:

An RPE of 1 means very very easy. A 9-10 means you’re so out of breath you cannot speak, and people nearby can hear you heaving. For the fittest people, shoot for level 9-10 work intervals. Beginners should aim for level 6 or 7. 5-8 Cycles: An all-out effort, followed by a recovery interval, is one cycle. Aim for five to eight cycles. Always warm up first for about 10 minutes, and this should include intervals a few levels below your maximum level. Example of a 23-

Minute HIIT Treadmill Session:
1 - 5

2 - 5

3 - 6

4 - 7

5 - 8

6 - 9

7 - 6

8 - 7

9 - 8

10 - 9

11 - 6

12 - 7

13 - 8

14 - 9

15 - 6

17 - 7

18 - 8

19 - 9

20 - 10

21 - 6

22 - 5

23 - 5

24 - 5

Novice and moderate trainees can use this template and substitute values more appropriate for their fitness level. Use any speed, any incline, as long as the one-minute (or less) intervals require all the effort you can give. You can even combine incline power-walking and your fastest running in the same HIIT session. Treadmills don’t come with this template. Thus, you must manually manipulate the settings for every interval. Always cool down for five minutes. No matter what your condition, you can do HIIT. If all you can do for one minute is a 3.5 mph walk at zero incline, that’s a start. Build up from there.

It really is simple....

2008-09-10T20:08:00.000-07:00

I have 3 standard answers for a healthy body transformation! (they are quite simple in fact)

Workouts -- "Tie your shoes and "JUST DO IT" -- Phil and Nike!
Nutrition -- “Food is 99.5% and all based on , if it walks, flies or swims, eat it and if it grows out of the ground, eat that too. Everything else isn't food, it's entertainment!” -- Koko
"A kick ass ATTITUDE!"-- Me

That's it....no more no less!

Of course you know I am going to be adding lots of information of my own personal journey (some of it touching, some of it tough love and some of it even comical) But look for some good articles that I have found or continue to find along the way…and some of my favorite nutrition tips and recipes! (I am bound to steal some from some bright and intelligent health, fitness and nutrition enthusiasts)

In the beginning....

2008-09-10T19:47:00.000-07:00

Where does a story truly begin? In life, there are seldom
clear-cut beginnings, those moments when we can, in looking back, say that
everything started. Yet there are moments when fate intersects with our daily
lives, setting in motion a sequence of events whose outcome we could have never
foreseen……

I had no idea how the day I decided to get up and move would impact me on so many levels..emotionally, physically, socially, and even mentally……

I came from a place where I was physical and mental mess: out of shape, over weight, overwhelmed, overstressed, tired, and on a downward spiral. I was too busy to eat right (seemed like my main course was the left over crusts from my kiddos peanut butter and jam sandwiches and toss a little macaroni and cheese into the mix.

The mere thought of exercise was frustrating and seemingly pointless. It was then that I hit rock bottom....

One day I stood toe to toe looking at my battle scarred body in the mirror with my flabby arms, (I hated my arms) fat stretched out stomach, flat butt and shapeless legs were just a shell of the what was hiding beneath..I came to a point where I questioned ….Who was this person in the mirror? How was I going to get the true self back?

It was then that I decided to prove to myself and everyone else that I could regain control of my body and my life. I needed a program and routine that could whip up my body’s loss of shape.I recall never liking the idea of getting my pictures taken….I was the one who was behind the camera and the one who always wore the frumpy clothing to cover up so that no one would actually see what was underneath. I was extremely insecure with myself and my body. When I think about it, it doesn’t seem all that long ago, yet long ago enough that when I think back to those days, I can’t even possible recall how I allowed myself to remain in that place for as long as I did.I was always active with inner spirit and zest for life, but it had been covered and hibernated for so long that I almost forgot that I had it in me. The flip side of that was that those same negative self images that I had of myself also were the motivating factors to move beyond me beyond my comfort zone and into a level where I would push through my limitations. I knew I had to dig deep and find that in me again; re- discover how to get it back the energetic and lively individual that was screaming to get out!

When I knew I had found something I liked, that I could commit to it and that would keep me accountable and focussed for at least three months. I was fighting for the fit body that I always wanted….and I knew the health benefits would follow closely behind -- naturally. Like a personal challenge made just for me, I really just wanted to see if I could do it and reach my goal. I think the hardest emotional pit fall for me was finding that time to actually do what needed to be done and find the inner strength to consider it not being selfish to do something for myself. Over time, I was able to learn how to treat my workout as my “sanctuary time”. I found an escape from the chaos of my life and took time to focus on just me.! Working fulltime, and caring for my sons, I knew I would have to organize my workouts around a fairly tight schedule. If that meant getting up early or working out late into the night, than that would have to be something I needed to prepare for. I knew I had to figure out an action plan…not only to successfully complete the workouts on a regular basis but also to review my eating habits and patterns and make the necessary change to allow for it all to happenn

So…..I picked a start date -- and fell in love.

I knew right then and there that this was going to be my brass ring...my carrot to snap up that would be the tool to allow me to fulfill the goals I was wanting to achieve. I immediately saw the results (both physically and mentally) In that moment in time, I knew this was something I was never going to let go of and just had to continue to keep showing up! NEVER in a million years would I have envisioned that working out like this would have changed my life in so many wonderful ways until now.

Over time, I didn't hate the person I saw in the mirror anymore... I respected me, I liked being me, and I was proud of me!The self esteem I achieved from working out carried over to my real life and a whole new outlook on life followed shortly behind. Somehow, everything fell into place for me when I made this decision... So I know now that it was the right decision to make. I will not lie and say that I have not had life obstacles come up along the way, but it hasn't been anything that I couldn't overcome. I'm stronger, I walk with much more confidence, and I have a high outlook on life and goals and a life ahead of me to look forward too!

The mindset.....

2008-09-10T00:30:00.000-07:00

I wrote this awhile back...and thought I would copy and paste it just as a wake up call on those days I need a good kick!

The mindset:
Anyone is capable -- you are, so first get that in your head. How many people have come face to face with others who don't believe in you or said you can't or won't. YOU CAN!…and you can use it as a motivating tool to set yourself right. It all starts with the right mindset -- and goals.

People fall short when they don't believe in themselves. Let your mind guide your body….and let your body guide your mind. It's a cycle. You can have your body and mind, which is a powerful machine that leads you in any direction you want to go ….and why should anyone lead you off course from road you have already paved for yourself. Everyone has a personal road map. What's yours?

There will always be pitfalls along the way -- there always are, but if you look at them as just minor bumps in the road….than they are just that and will not stop you from moving forward. Sometimes, it is easy to get find reasons to want to avoid the discomfort of being slowed down, and while some of your personal speed bumps are justified….they should never be excuses to hold you back from what you want to accomplish, whether it be your career, your fitness and health goals or in your relationships.

The most important thing is to never feel like you are being selfish for wanting to do something for yourself. YOU ARE WORTH IT! We can all come up with an endless running lists of all the reasons why we can or can't do something for ourselves. I say buck up……because if you don't do it now, the opportunity may never present itself again and then before you know it, you turn around and in a mere split second that opportunity may be lost. Snap it up when you get the chance and give yourself permission to allow yourself to live witho regrets.

I consider these things:

~ Find time to do it! (whatever it is that you chose to do)

~ Find a balance

~ Educate yourself -- knowledge is power and power is change. ~ Tony Horton

~ Believe in yourself!

~ You can do ANYTHING if you have the right mindset to fight until you get it!

~NEVER GIVE UP!

~ Don't give into excuses…..they are monkeys on your back that contribute to you only fall short from you reaching your dreams and aspirations.

~ Most importantly -- JUST BREATHE!

Just DO it!

2008-09-05T18:26:00.000-07:00

JUST DO IT!...

Just the other day….I sat at home and thought about doing my workout for 2 hours….. 2 HOURS!!! WHY????? Then I thought more about it….what was this all coming down to? Maybe because I could think of all sorts of other jobs on my "to do"

The longer I put it off, the harder it became to get started even though how much more satisfied I would have felt if I had just got it done off the bat!
I realized…no more couldn't, shouldn't or wouldn't. NO MORE! I couldn't wouldn't and shouldn't keep wasting energy making up reasons not to do it. I just NEEDED to get off my butt and do something about it!
Which leads me to my one dreaded downfall….
PROCRASTINATION.
Procrastination is one of those little bugs that bites all of us in the booootee at some point or other. It is a slimy little beast. It does a number on us by logically convincing of all the reasons why we shouldn't, can't or won't do something.
The important question to ask is: THEN WHY DO IT? If you are spending that much time putting something off, chances are there is something for you to gain by actually completing it. Otherwise, you would just delete it from your "To Do" list.

Often, the best way of dealing with procrastination is to JUST DO IT. Easier said then done, right? Notice that feeling you get when you procrastinate. Where is it located in your body? For me, it is in my stomach. A big ugly nagging and tugging feeling in my stomach! So when you discover what that is…… know that the only way to relieve it is to JUST DO IT!
The minute you tie them shoes is when that nugging, nagging feelings start to go away….right?
Think of it this way…..
JUST DOIN IT:
The First Steps
1. DECIDE on what your workout will be
2. PLAN IT
3. What do you have to GAIN by completing it?
4. What do you have to LOSE by NOT completing it?
5. What is the FIRST step (make it a baby step) towards DOIN IT
6. Commit to a time when you will take this first, baby step. THEN TIE YOUR SHOES!
7. Plan a reward for yourself when you SUCCEED! And you WILL SUCCEED!