Few of My Favorite Things

As the song goes.....

~Raindrops on roses and whiskers on kittens;

Bright copper kettles and warm woolen mittens;
Brown paper packages tied up with strings;
These are a few of my favorite things.
Cream-colored ponies and crisp apple strudels;
Doorbells and sleigh bells and schnitzel with noodles;
Wild geese that fly with the moon on their wings;
These are a few of my favorite things.~

My Girlfriends Christmas Wish List


I’ve found a sure fire path to happiness for any fitness enthusiast on your list this Christmas. Follow along with me as we go shopping for that special someone, for that fab diehard friend of yours who hangs through thick and thin, or even your diva sista. One other quick thought; send this list to your fam making their Christmas shopping for you easier this year.

Let’s get started. Man I love this, I get sooo excited. Shopping online is sick. Umm for those of you not in the know....that means “cool” way back in the day, although the younger sort claim it as their own.


Off To The Gym

Check out this Vera Bradley Duffel in Buttercup. (My names-sake) Looking like a doll toting your gear and post work out drinks to the gym.  For the Sportier types, check out these design your own bags from Nike.

Found inside many a-gym bags, an essential for the gadget freak workout junkie, these heart rate monitors from Polar give feedback tracking fitness progress and are sure to please any of those more inquisitive types on your list. Don't forget about fitness gloves.  Take a peek at these fun gloves, great to keep those delicate hands callous free and killer cute to boot.  Ladies, please do not forget to pack your power. Your bible to training for women is by Rachel Cosgrove, The Female Body Breakthrough. Finally, always always always remember to throw in your Blender Bottle, the perfect shaker for that much needed post workout drink.

We all know how important supportive footwear is to fitness, but every fitness diva knows her shoes are what it’s all about. I love shoes and these Puma’s are on my hit list.  (As soon as my husband releases me from my shoe ban). And why not these as well, two for good measure baby! Speaking of shoes, if you live in the tundra of Minnesota, these Sorels are a must have any Joan of Artic gal.

Gotta Look the Part

It all starts with support, right? Nothing goes right when the undies are too tight. Check out these bras and panties from Under Armour. Looking cool in the gym, who knew?? Well we have to protect the girls and hold mad maxx up too. These will do the job with matching boys shorts to boot, sick!  Look no further, check out these top picks in womens sports bras compliments of Womens Health.  

How About The Threads

Here is where it's all at. Give me a great pair of workout pants and I am ready to rock and roll. Did I tell you I love Lucy? I am not Desi Arnaz Jr, but Lucy is a kick when it comes to pants for the gym. The Vinyasa Power Pant or the Hatha Power Pant rule. For comfort while running errands post workout, check these out. The Pow Pow Cargo Pant from Athleta that have never let me down. Another Athleta must have: The Skinny Dipper Pant paired with Lucy’s super fun and comfy T’s makes for a very happy lady.

Sweet!

Never let them know you sweat. Smell fresh and clean with Philosophy's wonderful line up of lightly scented moisturizing and firming lotions. Grace is a personal favorite of mine, sure to please even the most sensitive noses.

Putting on the Glitz

Finally, who could forget the glitz and glam, well not I. Pick up one or both of these great makeup samplers cause Ho Ho Ho is, well, on his way. Bat those little pretties, glam girl, and melt his heart.

That's all I got for you today friends. Happy online shopping  but get-er-done before shipping /delivery time runs out. Wishing you and yours a blessed Christmas. Enjoy your loved ones. Please don’t forget the mistletoe, I'm just saying cause you pick up lots of hugs and kisses and 'tis the season. A girl can never get enough of those.


Be Well

PeeWee's Big Adventure

PeeWee's Big Adventure at Velocity 


I deliver on my promises ...so here it goes.


...I wanted to fit another day of kickboxing into my schedule.  For some reason I got it into my thick skull that I needed more combat training with Velocity Team Eraser.  So following my adult fitness workout and challenge I headed straight to the locker room to guzzle some yummy sugar and protein, aka pwo drink, before heading over to the mats. The adult class deemed to be core was cardio plus full body.  What does that matter?  I know, to mad women such as myself, an exra hour of torture ..err....workout really isn't such big deal.  Right? Right!! Can you say puke baby girls? Buttercups?


Wrapping my hands, donning my mitts...opps...gloves, I joined the already in motion crew. The Bod Squad, Killer Wanna-be's, or any other pet name I randomly feel is appropriate. Otherwise known as Angie, Mandy, Pastor Ray and the Eraser himself.  It was pre-conceived by Eraser to be conditioning night.  Well let me tell ya, multiple three minute drills of jabs, hooks, crosses, uppercuts, knees, kicks seem like an eternity when you have sponge bob arms and legs like mine.  


The best part of the night , besides the long three minutes of air boxing with footwork and push ups (dude push ups ladies, no knees OK?) was when Mandy levitated me with her knees; 3 minutes of throwing five right knees, five left knees into my belly which was somewhat protected by the super giant maxi pads (for lack of a better visual) I was holding as a target.


On a sidebar:  If Eraser reads this, he will probably discipline me with burpees and pushups for an hour, so pray on my behalf he doesn't get a hold of my blog. Did you know he is in the witness protection program of sorts, you have to pay royalties to see his face. Much like my hubby Lee, never take a pic...man these guys are NO fun.  Where do I find these guys?!


All kidding aside, cross training is the greatest. Kickboxing is great fun for all exercise enthusiasts and a fab workout (more like killer, but in a good way...).


Here lies my fitness ethics: Take your lift days with the mentality of "go heavy or go home".  Eat like a champ. Cross train with yoga, functional training, running, HIIT, and the likes. The deal is find your passion, learn it, do it, feel it, own it, master it, and love it.  Seek and destroy baby and live life to the fullest. 


I am glad I found Velocity Sports.  Next to my awesome virtual trainer Jodi, Velocity is the bomb. 


Be Well. 

T-day

Memories, like the corners of my mind,
blah, blah, blah, blah, blah, blah, blaaaah, blahhhh...
of the way we were.


At Holiday time, I always get a warm, fuzzy, yummy feeling.  Do you? Or do you get sick down deep in your tummy because of the stress of it all? Looking back at it, I believe for me it's all about the smiles, hugs, kisses and special memories of loved ones.


The softly falling snow in the still, crisp, cold night,
Star lit midnight blue skies,
Twinkling Christmas lights dancing in the distance,
Music, telling of our Savior's birth,
The smell of pine, cinnamon, cloves
The warmth of a fire.


So we are on a journey to a fitter, healthier you. Does this all stop cause the holidays are upon us. No way I say. There are strategies we can employ to enjoy the holidays without putting extra junk in the trunk.


We talked last time about journaling. Are you?  Just say yes or start now, friends. News Alert: next week is Thanksgiving. All 3000 calories of your turkey dinner are staring you square in the face.  Yikes, run for your lives... run for your junk-less trunks!


Hey I think we are onto something here...uhmmm did you hear me say RUN?  How about hitting the gym for some high intensity intervals the night before and the day after?  Now is the time for consistency. Keep up the good work, keep moving and we'll make it through.

Now comes the sticky part. Yes, the drumsticks, you turkeys.  What will be our food strategy? 

I have a question....What is so bad about mashed potatoes, gravy, turkey and the fixings?  Not so much really, because we all get a cheat meal here and there (remember the 90% rule).  But this holiday let's focus on portion sizes.  This year, cut the portions down. I mean down, way down baby.  If you need to have it all, then sample it all. Sliver of this, teaspoon of that, you know what I mean. No porky pigs allowed. No gorging till you are sick.

OK? Got it?

Our Black Friday strategy will be to get back to clean eating. Got leftovers? Freeze them immediately or feed them to the dog. Maybe you're the lucky one being invited out for Thanksgiving.  No worries then, your kitchen will be leftover free, Yeah!

Let's take this full circle. The holidays are a special time so let's make the most of them.  Enjoy those special treats that only come around this time of year, practice portion control, keep moving and keep journaling. Love those closest to you and make some sweet memories. That's what the holidays really are about. 

Anyone seen my mistletoe? Sweet!

Be well
Happy Thanksgiving

The Fire Inside Her

Does this motivate you? What are you doing to make yourself proud? I say let's work it baby, find your passion and fly with it!

Check this link out and decide for yourself the fire inside you.
Make Yourself 
Be Well

Are You Willing to Own Up?

The Art of Journaling 

A while back I mentioned keeping a fitness / weight loss journal.  Today I wanted to dive a little deeper into the art of journaling and how it can help you on your journey to a fitter, more fab you.

What do we journal? Anything your heart desires, really. Your workouts, your emotions, your food, drink, and your sleep (aka rest).

If you are looking to take down your body fat % or make a change in your weight,  a well kept, brutally honest journal will help decipher what changes you need to make to meet your goals.  Without your journal, we are left with no idea of what needs to change. Are you willing to own up? Are you willing to jot it ALL down?

You eat healthy right? You work out 3 to 5 times a week. But you still find you are stuck in this place you don't want to be.  Insert your journal here.  Turning back page by page in your journal you may find you are working out too hard, not getting enough carbs and protein, and really not getting enough rest or sleep.  Hmmmmm....

Journals allow you to see just what you are up to, the little things we tend to forget about tomorrow. Journals don't forget! You write lists for the grocery store, so why not jot down your workouts and meals? Are you having a light bulb moment yet? 

We can start.  That is what our homework a week ago was....journal everything. Tracking honestly may be the only thing you need to change.  Some find if they have to write down everything they put into their mouth, they get serious and the weight starts to drop. Yeah!! Or some of us may find we track and we see 80% effort, by missing workouts, or eating stuff  "off" the plan. (More on the plan to come in a future post.) The journal shows us what we simply don't remember happening. Tip: As you enter brutally honest posts into your journal, simply put a big X by the items that are "off" plan.  This offers a great visual to easily see at a quick glance when you have missed.  The fewer X's in your journal, the tighter you are to the "plan".

My story:
Back in late 2008 I took a long hard look at myself.  What I saw was an athlete who got lazy. Motherhood hit and family obligations prohibited maintenance of my fit physique, one I'd had since childhood.  For two weeks I went to Everyday Health online and entered everything I ate.  What I learned quickly was that my diet was lacking good fuel and I was taking in processed junk.  I learned I didn't eat a lot of calories and that I didn't eat often enough. I worked out 3 to 5 times a week on the elliptical, working my way up to 60 minutes straight.  I was the endurance queen but I still fought softness all down my backside and legs. My upper arm circumference was growing and not in a good way, flabby and soft. The arm skin flaps that wave back at you when you wave to your friends. I used to joke about them.  I picked up a book on weight training for women and got off the elliptical. I started lifting weights and eating clean.  My metabolism skyrocketed again, with my growing muscle base and the good fuel I fed my body every 3 hours.  I hired trainers to help, and whaa-la! Here I am, stronger than I think I ever have been, and wearing skinny jeans in sizes I never dreamed I'd get into. 
I have since joined forces with Jodi at Modelper4mance to help me fine tune my physique with proper nutrient timing and workouts designed to build my muscle mass.  I continue to journal everyday, my workouts, my meals, my rest, my weight, my emotions.  I have learned to plan ahead a week with my meals and my cheat snacks, so those too don't take me off course. Staying on track also means giving a little. I allow myself one "fun" meal a week of my choice. As Jodi puts it, what I want right now! One other little rule I now follow is: If I have a bad day, or one of those days meant to celebrate, a special occasion, etc. That's OK, but never two days in a row. Or in other words, do not take the whole weekend off from your "plan".

If you struggle to get the results you want, journal. If you are short on time, journal.  If you are working hard but not seeing results, journal. Journal to see all that you are forgetting.

Be Well

Without You We Are Nothing

Courageous and Strong,
We Honor You.
Devoted and Sacrificial,
We Thank You.


A tribute to my dad, my brother Bob, my sister Janeen, my nephews Nathan & Craig, my niece Jen, my friends Steph and Derrick, and many others.  You are my pride and joy.  Love you for giving your everything cause without you we are nothing.

Rev Up Your Engine - what do you say?

Monday equals: do over day, back in the saddle cookie, start over, think again.

This is a offshoot of my previous posting Rev Up Your Engine. Uh, actually, it's an assignment. Time to get busy and pick your madness. 

What am I ranting about?

I want you to pick one thing from the list. What list?  Take your little mouse and hover over Rev Up Your Engine above to see.  Pick the item from the list you can stick to, I mean stick to like glue! for 2 weeks. I am asking you for two weeks of 90% compliance. ( Ok, now I'm sounding like I am at my day job - on Bug Patrol.)

Seriously , what's it gonna be? Don't go for two, only one. If you can only give me 70 to 80% effort on this one, stop reading now and go back to your couch. 

I will post more about my favs in the weight room another day. Today it is all about making a new habit.  So what did you choose.  You are beautiful and strong, invincible...so get to work on fine tuning your life one step at a time.  Hey, you don't believe me, head over to Model Per4mance and check out one of my other favs in this world, my trainer Jodi and her wise side kicks. 

Oh, oh, oh, oh, oh...I almost forgot, along with your one habit change, please considering doing two, no... three other things for me.

Grab a notebook and start journaling your nutrition (everything you eat a day, and I mean everything right down to the 3 mini snickers you stole from your kids Halloween stash....opps, that was me!), your exercise, your emotions, your day. Do this for 2 weeks, and I promise in return I will post some little tidbits about why.

Take a multivitamin every day and throw in an Omega-3 fish oil supplement too.

Want a recap?

1.  Pick one habit you will stick to for two weeks and just do it.

2. Start a journal, nothing fancy, any notebook will work.

3. Take a multivitamin and fish oil daily.

Be well.

Save your opinions, unless asked

You've got your opinions, man
we're all entitled to 'em,
but I never asked

So let me thank you for your time
and try not to waste anymore of mine...

Who Cares if you disagree, you are not me
who made you king of anything
So, you dare tell me who to be
who died and made you king of anything

~Lyrics King of Anything, Sara Bareilles

Sometimes lyrics of an song catch your attention. They capture a deep feeling held inside and that feeling comes rushing out. Thank you Sara for finding the words to express what I have often felt...keep your thoughts to yourself, never offer your opinion UNLESS given permission to do so. 

How many times in your life have there been opportunities or strong urges to share something with another person, something you know they could personally benefit from, but you refrain from doing so because they don't want to hear it or are not ready.  Then think, of those times, would what was shared really benefit them? or would it hurt them?  Smart thinking. Smart to think before speaking.

Here's lies the issue.  First ask for permission before sharing your thoughts with others.

After all, the reality is they will only hear: Blah, blah, blah, blah. Blah, blah.  Kinda like the teacher on Snoopy. God knows I love her. 

Rev Up Your Engine

I'm sure you have heard this all before, nothing I am about to say is new or even remotely news worthy. What I hope is, that in reading this each of you will choose to incorporate at least one of following into your life and own it. I mean own it, make it your mantra, your gift to yourself. Rev up your engines, it's time to go.

How to Become a Metabolic Machine

(Rev up your metabolism)

• Eat breakfast
• Eat every three to four hours
• Eat veggies and protein with every meal
• Skip drinking your calories
• Eat good fats
• Have a daily nutritional game plan
• Stick with your nutritional plan 90% of the time
• Eat minimally processed foods
• Drink tons of water
• Get adequate sleep
• Find an exercise program that works for you
• Exercise daily or at least every other day for at least 30 minutes
• Take one day off from exercise each week in you're an avid exerciser
• Incorporate resistance exercise into your workouts

All of this said, keep in mind that change takes time and to be successful, cut yourself some slack, knowing that there will be occasions when things completely fall out of whack.  Stop right there, admit it, and get back into the groove.  90% of the time means there will be days, meals, or workouts that are not perfect.  Ok, it really is ok, that is what life is about. There's a saying, 'when you least expect it, life happens'.

Tip: Do not to let 'life' happen two days in a row.

Protein: lean sources of fish, chicken, turkey, beef, and pork, no processed meats please

Carbs: select with care (starchy carbs) and limit them to early in your day

Veges: these non starchy carbs, eat as many as you like, anytime

Fruits: 2 a day please

Protein drinks: limit to 2 a day, eat real food, meat

Fats: can act to help decrease body fat and boost your immunity. Choose good fats like olive, flax, avacado

Water: drink in ounces 1/2 your your body weight   (weight 120lbs, drink 60 oz)

Eliminate sodas, energy drinks, and creamy sugary coffees or use them only as your cheats (10% of time)

Fuel your metabolism with food and watch it grow.  Avoid skipping meals, this will KILL your metabolism instantly! Be prepared, always have a stash of good snacks available for those times when you least expect it and you need to grab something fast. This may be a strange concept for some, but believe me, as you feed your metabolism, you will know when it's time to eat...just be prepared and eat the right things!

Be well.

The Apple of Your Eye

Fall Fruit

Since I have been on the "get 'em while they're hot!" kick lately, I thought it appropriate to share with you my love of fruit. Hey, they say I am a bit fruity, so if you can't beat them, join them!

Apples really have stolen my heart, but before I go there, I feel obliged to mention that there are many great fruits at their peak through November. Bananas, Clementines, cranberries, grapes, grapefruit, kiwi, oranges, pears, kumquat, persimmons, pomegranates, and tangerines.

Apples, ah yes...

The Apple of My Eye or An Apple A Day Keeps The Doctor Away

Apples, from my research, are the most varied food on the planet, according to the US Apple Association.  There are over 7,500 known varieties worldwide, with at least 2,500 varieties grown in the US. As for Minnesota, the Haralson apple is the number one grown, with production at 50%. The Fireside apple introduced in 1943 is known as "The Minnesota Delicious". In 1991 the Honeycrisp apple, a cross between Macoun and Honeygold varieties developed by University of Minnesota research, stole my heart.  The Honeycrisp fast became a worldwide favorite with production rarely meeting demand, making this apple sometimes hard to come by and a bit spendy. The Honeycrisp is well worth searching out, by my estimates. Other well know Minnesota varieties are the Courtland, McIntosh, Keepsake, Sweet Sixteen, and Regent, just to name a few.

Apples are bursting with fiber (4-5 grams per medium apple), vitamin C, and flavonoids such as quercetin. The apple skin is jammed with cancer fighting polyphenols which stop free radicals in their tracks. How this happens is really quite intriguing. When polyphenols are introduced into a system of damaged cells (diseased) the polyphenol sends a message to the damaged cell to "self destruct" with no negative side effects to the host.  Way cool! Who wouldn't want to partner with an apple for the protection against free radicals.

Well then, get me my apple!

Apples make a great snack.  I heard once, somewhere in my meanderings, that if you think you are hungry and it's not quite snack time, drink some water.  Often times we are dehydrated and our tummy turns on the growls, but if you feel that you can eat a whole apple, then snack away. Don't forget to add a little protein as a side dish to your apple and enjoy.

When shopping for your apples look for firm apples with minimal broken skin marks and no bruising. Store in your refrigerator crisper for up to one month.

Be Well, I am heading to my frig crisper for a Honeycrisp, honey.

More Fall Veggies

Variety is the spice of life.

That is what they say.
Looking for some variety for your palate this fall then head to the store and conduct a search and destroy mission...well destroy meaning bring it on home and prepare to feast.

Sweet Potatos
Have I told you how much I adore these precious little goodies?
For 130 calories you get a whopping 200% dosage of your daily vitamin C plus powerful antioxidants, great anti-inflammatory babies!

Artichokes
A nutrient dense veggie packed with fiber, vitamin C, folate, magnesium, calcium, potassium and phosphorus...all in only 60 calories per serving.

Beets and Carrots
Beets are a powerhouse with only 35 calories: Vitamin C, iron, beta carotene and then some!
Carrots are, well, what your mother told you to eat: One large carrot contains 30 calories with a dose of vitamin A, B6, C and Niacin. Yummy and good for your eyes!

Finally! Collard Greens
What on earth? Deeee-lish leafy green, low in cals but high in nutrients: 1 cup provides 5 gm of fiber, 300% vitamin A, plenty of thiamin, potassium and riboflavin. 

So what are you waiting for? ... Go get 'em while they are hot!

Be well.

Fat Loss 101

Wanna talk fat loss? Why fat, why not weight?
Weight is not bad, fat either, for that matter, but I believe I have some fat paddies to spare.
One of my many mantras is
Baby, you don't walk around with your weight (lbs) plastered to your forehead.
What I mean is, your friends see you, just sweet, beautiful you.
I don't know about you, but I am glad.
Glad they don't see the numbers. 
So lets get to this, ladies!

In order to burn fat, first we must eat.....and eat every 3 hours.
No more tummies growling mid-morning, reach for that snack!
Then it's time to light the fire, and get glowing. (um, sweat dear)
Let's sweat.

Our training options...
Well you know the score, there are so many to choose from.
Today we start with cardio, since most of my friends are cardio queens.
NOTE: We will not go steady state! Just say NO!
If you want to run, please run, walk! or for those hardcore gals, run hills or sprints! :) teehee

In Photo:
Sweet Lyvia
You go girl!







Want to jump on the treadmill, fab...
Elliptical, even better, no jarring those lovelies! ;)

Here is the gig:
Commit to me for four weeks....
 HIIT me with your best shot....
HIIT ( High Intensity Interval Training)

Week One:
Frequency: 3-5x week
5 min Warm up, dolltime, it's a must. Nice pace, not killer, not yet.
Intervals:
Level 5 (half way or 50%) for 120 seconds
Level 2 (recovery or 20%) for 120 seconds
Repeat 4x
Cool Down, 5 minutes. Nice pace to recovery.

Week Two:
Frequency: 3-5x week
5 min Warm up
Intervals:
Level 6 for 60 seconds
Level 2 for 120 seconds
Repeat 5x
Cool Down

Week Three:
Frequency: 3-5x
5 min Warm up
Intervals:
Level 7 for 45 seconds
Level 2 for 60 seconds
Repeat 6x
Cool Down

Week Four:
Frequency 3-5x
5 min Warm up
Intervals:
Level 8 for 30 seconds (your really cranking now friends!)
Level 2 for 60 seconds
Repeat 8x
Cool Down

Next month we will have to talk details for mixing this up.

Get moving with HIIT!
Be Well

Technology Rocks

You could label me a gadget freak. I love my techy toys. Some consider them essential but really, I bet I could do without.

If I think back to my pre Palm days, I was the proud owner of a Casio electronic address book and one of the earliest cell phones which looked something like a walkie-talkie. Man I have to say I was happening.

Fast forward. Along comes smartphones. I held off a long time you'll have to admit but recently became the proud owner of a Droid. It's the Iphone wannabe. Exactly! From the get go this app addict has been in hog heaven but as it turns out it more closely resembles purgatory. The passion and excitement of being with the best....almost. It burns a bit when blogging, texting, dialing the screen disappears, sometimes just for a moment but at other times totally to a reboot. Worse, the Screen freezes...oh boy, then all is lost.

So due to contractual agreements and" can you hear me now" service I am stuck with the Droid and still an Iphone wannabe. That is why I think I can do without, without the frustration. True gadget freaks have the Itoys, as the rest of us sit on the fence thinking do I really need that and pay the price of frustration.

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Fuel to Burn Fat

Foods of the Month
Pumpkin and Squash

October, ah yes, fall and 'tis the season of pumpkins and squash.
What could be better than a bowl full of butternut squash soup, yummmy!

Buying in season saves 30 to 60% on the cost of produce, makes cents.
Pumpkin and squash currently are at their peak in nutritional value and flavor.
When shopping look for firm, heavy squash and pumpkin, preferably without blemish.

Besides being so tasty, these babies are FULL of fiber. Fiber helps our fat loss efforts in numerous ways such as assisting in the processing of dietary fat, scrubbing our intestines clean, slowing the absorption of sugar, and helping control our insulin response (low the glycemic index food) at mealtime. Fiber also creates a sensation of fullness, helping us feel fuller sooner, longer which helps avoid snacking between meals.
In addition to fiber, pumpkin and squash provide a good source of potassium, great for heart health and lutein, which is good for our eyes....didn't your mother tell you to eat your carrots??

NutriTip: Pumpkins, Squash are are starchy carbs so get these babies in early on in your day when energy needs are at their highest.

Be well

Fat Loss 101

Getting Lean
My Motto: Keep it simple sweetie (KISS)

Exercise
Let's start out with a brisk walk for 30 minutes every other day.

Eat Healthy Foods
Begin by eliminating from at least one meal all (overly) processed foods.

Eat Smaller Portions More Often
Eat every 3 -4 hours and never, never, never skip a meal.

More details to come so check back soon.

Be Well

Defining Day 2: aka Gym Play Date

It felt great to have a "easy" day at the gym...what???
Well Jodi from MP4 trains with metabolic confusion in mind...huh??

Let's just say, I train hard and play hard.
Yesterday was a play date in the gym.
Thanks Jodi I needed that!

Lets do it:
OH Press
Lat Pull Downs
Lat Delt Lifts
Lat Sweep
Pullover
Side Lying Rear Delt
Curls
Kick Backs

Bonus (just because I a bit crazed about my lower half):

Jumping Jack Squats
Side Walking Thighs
Reverse Curls

Defining Phase Week 3

Progressing nicely, feeling pretty tight & toned. Just a few weeks from photo op....do need to adhere more closely with nutrition Jodi put together for me. It's really about what goes in by macro....that's what MP4 has taught me and what I learned from experience. One of the first tips Jodi shared with me, which has stuck is: Good fats are your friend. Afterall is said and done, my original goal was to get rid of the cellulite. Thanks MP4 for training and consulting with me. Say goodbye to fat.

Let's get to it!

Rows, Deadlifts, Burpees
Variation: Row, Dradlift, Split Jumps
Cable Rows, High Bridges, Wood Chops

Bonus Reverse Curls, Alt Oblique Curls to fatigue!
Yeowsssaaa!
It's fab darling.

Be Well

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On the Mat

Made my way Yoga class yesterday.
Let me tell you, it was a much needed break my body appreciated in this cutting phase. 
Before class every joint ached, muscles were crying of fatigue.

My Goal: Relax and Rejuvenate

Yoga is flexibility, strength, & balance wrapped up in one.
Moving through various poses, releasing the build up of lactic acid, the root of the muscle stiffness, tension, pain (good kind), and fatigue. 
Loosening up, increasing my joint range of motion, created a much needed sense of fluidity, ease. 
Feeling the release of tightness in my soft tissues, or in other words, my ligaments, tendons, muscles and surround fascia, was invigorating.

Yoga really is essential for increasing gains in strength of the shoulders, trunk, core and legs.

Downward Dogs
Upward Dogs
Planks
Runners pose

Balance poses improve posture, decrease stress and calms the nervous system.

Tree
Frog
Plow

What more could you ask for.
My body thanked me, rewarded me with a great nights sleep, restful peace.
Ahhhhhh....
Why not give it a try?

Be Well

In The Gym

Today was Full Body day #3

Squats, PushUps, SB Prone Pikes
Lunges, Chest Press,
Squats, Flys
bonus: Smith Squat, Walking Abductors, Hammy Presses
Crank to finish

Wow...that was effective...
Here's another interesting tidbit to consider placing into your repertoire: HFT

Check it out here:
HFT trainig

Be Well

Labor of Love

One who suffers and sacrifices for another

One who shares and gives all for another

One who pleads and prays for another

Daddi-O

A Tribute to My Father

Born 9.22.1922
One of twelve
Busy toe-head toddler

Cute as a button teen

Handsome husband

Loving father

Nicknamed "A"

Deaf in one ear

Veteran of WWII

Father of nine

Carpenter by trade

Foreman in the end

Handyman, Jack of all Trades

Do it right or don't do it

Perfection & Precision

Fisherman

Dog lover proven by Rudy

Quiet Strength

Dedicated to Our Lady

Voiced not I love you, yet understood

Eigth grade graduate

Spelling not his thing

Always good for a buck

Never critical

Black boots

Grin ear to ear

Big ears

Big heart

Big hole in my heart

I will see him again

In our heavenly home

till then Daddi-O

Enjoy the banquet

Send the angels to protect us

We all miss you
& I adore you Daddi-O
Butterfly kisses....Monica

Falling Forward

It always seems to happen this time of the year.
I get a little stir crazy...
introspective.

Sent my oldest off to college and several things happened:
Grief.
Over the loss of my firstborn's childhood.
It's official, he has entered adulthood, college.
I have to let my butterfly flutter off into the big wild unknown world
to experience all that it has to offer I him.
I faithfully give him his freedom,
hoping he makes wise choices. 
I prayerfully place him into the care of his heavenly mother, our Lady.
I know she will watch over him, whilst I pray, pray, pray.

Change
I love change. Thrive in change.  Grow in change. Welcome Change.
Or maybe it is my life coming full circle, as I see it.
I have re-ignited my passion of health and fitness
and sharing that with others.
I spent the first twenty some years of my adulthood,
from college days on teaching Jazzercise to thousands, I suppose.
I gave that up to work full time in health care, rounding out my career choice with a new twist,
Infection Prevention.
Well, really if you think about it, healthy living and Infection Prevention go hand and hand
and my passion for helping others live healthy lives continues.
I am launching (re-launching) the wellness side of my passion
with studies aimed at obtaining my certification in Personal Training as a
Health Fitness Specialist.
Wish me luck, cause here I go!

Be Well!

Changes are a coming

It must be a mid life crisis, the good kind.
I have fallen in love with my life as is all over again
but better yet, my life yet to come.
I am more fit at 46 then I was at 16.
Well, I like to think so.
But one thing is for certain
I have increased my ability to do pullups from
uhmmm, none
to eight x3 on a good day!

Peace!