Fun, Fit, & Fabulous

So sore, and sometimes not so much...

2011-08-04T11:07:00.000-07:00

Do you ever have those workouts where you feel like you breezed through it, just to wake up the next

morning not being able to move?

Or have you ever struggled through a workout, expecting

to wake up sore and then you just dont?

This tends to be the story of my life.. my workout journey. So I question .. Why am I sore sometimes and not others? When I am sore does it mean I over did it & pushed too far? OR when I am not sore does that mean I should have worked out harder ?

So I decided to do a little research...

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So when I wake up unable to move certain areas of my body, this is called "delayed onset muscle soreness" Hmm, interesting!

"Muscles go through quite a bit of physical stress when we exercise," says Rick Sharp, professor of exercise physiology at Iowa State University in Ames.

"Delayed onset muscle soreness (DOMS) is a common result of physical activity that stresses the muscle tissue beyond what it is accustomed to," says David O. Draper, professor and director of the graduate program in sports medicine/athletic training at Brigham Young University in Provo, Utah.

The mild muscle strain injury creates microscopic damage to the muscle fibers. Scientists believe this damage, coupled with the inflammation that accompanies these tears, causes the pain.

"Anyone can get cramps or DOMS, from weekend warriors to elite athletes," says Torgan. "The muscle discomfort is simply a symptom of using your muscles and placing stresses on them that are leading to adaptations to make them stronger and better able to perform the task the next time."

"Since there's a loss in muscle strength, athletic performance won't be at peak levels for a few days," says Torgan, "so it's best to plan a few days of easy exercise to prevent further muscle damage and reduce the likelihood of injury."

And basically - for me I just work other muscle areas that aren't sore - while the areas that are sore have time to recover.

"Soreness does not mean you got a great workout, just a different one."

So soreness basically means - something new - a different challenge for your muscles. Which is a good thing yes, but it does not mean when you are not sore that your workout was not as good.

Source: http://www.webmd.com/fitness-exercise/guide/sore-muscles-keep-exercising

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Okay, so what about the days you do not feel sore.. Does it mean I did nothing beneficial in my workout?

Basically, you shouldn't feel sore after every workout. Feeling sore is generally caused by your body, or muscles doing something new. It can also be caused by not a good enough warm-up, stretch or cool down.

Although you do not get sore, this does not mean you are not working your muscles. It simply means your muscles have adjusted to that movement, that stress or activity.

"Soreness is not an indication of how hard you pushed it. Soreness is related to a number of factors, none of which directly correlate to muscle growth." Source:/www.naturalphysiques.com

"Regardless of how it is worded, it seems that people tend to equate muscle soreness with workout effectiveness. This however is not the case. Muscle soreness is not an indicator of a good workout. Not feeling sore the day after your workout doesn’t mean your workout was ineffective or unproductive. As far as effectiveness, muscle soreness means nothing."
Source: www.lifeorganizers.com

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Sore or not sore - keep going. If you feel sore, work different areas of your body while your muscles recover. If you are not sore, do not get discouraged - it does not mean your workout was not a great one.

Actually during your workout is the best time to gauge whether you are having a "good workout" or not. If you can easily do your weight sets up to 15 in a breeze, or if you can have a smooth conversation during your cardio - then you should challenge yourself and push a little harder.

I always have it in my mind that if a set of 15 using weights is easy - I should go heavier. The last 2-3 should be challenging - I should feel the burn and feel like I am pushing myself. If my cardio is not breaking a sweat and I talk smoothly - then I need to up my game and increase my cardio.

I want to feel the burn.. I want to feel like I am pushing myself. I want to break a sweat and I want my heart pumping. I want my workouts to be beneficial not just time consuming. :) If you felt the burn, the push, dripping sweat and heart pumping - then you had a good workout! Waking up sore, or not sore - basically means nothing in regards to the effectiveness of your workout.

"If you are always standing still, do not expect to get anywhere different than where you are"

Filthy Fifty

2011-08-01T13:34:00.000-07:00

The last two weeks my trainer has been on vacation.

Now I could have taken a vacation too, but I didnt. I kept up with my routine, and worked out hard. I knew that if I didnt she would be able to tell when she returned. :)

Monday Bosu was very different than Wendy's class, it was good though. As for Tuesdays & Thursdays I continued to meet up with my group and we worked out together.

I have to say, I really love our little group. We have great workouts, conversation and even some good laughs. Wendy was very missed!

LAST THURSDAY - we kicked butt - WE DID THE FILTHY FIFTY!

Can we just say AMAZING workout!

Here.. Ill break it down for you. . . . .

You choose 10 exercises, and do 50 reps of each one. We went ahead and also did a minute of jump rope in between each exercise.

So here is what we did..

50 squats

50 sit-ups

50 shoulder press

50 renegade rows

50 lunges

50 high pull (using kettlebells)

50 wall ball twists (using large weighted soft ball, throwing against wall, two positions as you twist)

50 push-ups

50 ball toss (using a stabilizer ball, between ankles, bringing legs up to toss out the ball -abdomen workout)

Now keep in mind - we did 1 minute jump rope in between each set. Basically at the end of your workout you have done 500 reps! And a total of 10 minutes of jump rope. Not take it easy jump rope either, its jump rope as fast as you can single jumps for a minute.

I highly recommend this routine for anyone and everyone! Its challenging and its a great workout. PLUS, you really can do this at home. Just pick exercises you can do at home - push-ups, sit-ups, even tricep dip using a chair etc.

Following the group workout, I ran 10 laps of stairs - did the stairmill machine - and finished off running a mile.

My trainer is back today and I am ready very excited to have her back. She is such an amazing trainer, and person. Her energy gets you going, inspires you to push yourself and honestly her workouts are out of this world! LOVE them.

“Every accomplishment starts with the decision to try.”

Unknown

Never Too Old to Rollerblade

2011-06-29T13:46:00.000-07:00

Yes, I will be 30 in just 2 months - and yesterday I grabbed some roller blades and decided to skate! No one calls it rollerblading anymore, perhaps that was an 80's thing when I was a kid. It's more often referred to as "Incline Skating" these days.

Its like riding a bike, you never forget how - but I do have to say that the balance part of it definitely is different as you get older. I did fine, and skated about half a mile. I never fell, but there were times I questioned

"WHAT IN THE WORLD AM I DOING?!"

I have to be too old for this... Then the real me kicked in and said

"YOU ARE NEVER TOO OLD FOR ANYTHING!"

After only 5 minutes, parts of my legs were burning so bad. I literally felt like sitting down in a neighbors lawn and just resting.... but me... of course I pushed on.

So after rollerblading, my exercise lovin' mind frame kicked in.. and thought "WHAT ARE THE BENEFITS OF THIS?" and "WHAT MUSCLES AM I WORKING?" Thanks Google for helping me find many answers to many of my questions :)

I know you want those questions answered to.. riiiight? ;) Well here ya go!

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WHAT ARE THE BENEFITS OF INLINE SKATING??

Aerobic benefits

In line skating was found to be a better aerobic workout than cycling, but not as good as running. This is because it is easier to coast while cycling than while skating, and impossible to coast while running.

Anaerobic benefits

Anaerobic benefits determine how well a workout strengthens and develops muscles. In general, a person who is working out wants to burn fat, not muscle. Studies show that women who use diet only to reduce weight may lose 40 percent of their weight from muscle tissue.

Anaerobically, inline skating was found to be more beneficial than both running and cycling, because it is intrinsically easier and more natural for building hip and thigh muscles that are not developed in the other two forms of exercise. Unlike, cycling, inline skating develops hamstring muscles. And unlike running, inline skating is a low impact activity.

(Source: http://www.rollerblading.com.au/fitnessbenefits.htm)

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Cardiovascular Fitness
As a form of aerobic activity, rollerblading increases oxygen uptake and blood circulation throughout your body.

Weight Control
Aerobic activities such as rollerblading burn more calories than anaerobic exercises such as weight training. Rollerblading is a particularly effective calorie-burning workout.

Balance and Coordination
Rollerblading also helps to improve your balance and coordination, which prevents falls and injuries. Various factors contribute to poor balance and coordination, including injury to your joints, ligaments, tendons or muscles; aging and diseases such as arthritis or osteoporosis also impair balance. Adding rollerblading to your fitness program can be a fun way to work on your coordination.
(Source: http://www.livestrong.com/article/413177-what-are-the-health-benefits-of-rollerblading/)

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WHAT MUSCLES DO YOU USE WHILE INLINE SKATING??

In the video above, it shows you basically use all of your body. However, remember the yellow areas is the primary muscles used.

Main muscles used are:

Quadriceps (back of thigh)
Hamstrings (front of thigh)
Calves (lower leg)
Hip Adductors (inner thighs)
Hip Abductors (outer thighs)

Secondary muscles used are:

Erector Spinae (muscle group in your back)
Abdominals (frontal abs)
Obliques(Side area of abdominals)

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I love to exercise! I love the feeling while I am exercising, I love the feeling when I am finished and I love the days following being sore.

I am however human, and nothing is better than switching up your routine or trying something new. Ill never give up my training days, days at the gym, classes etc.. BUT why not try something new. I came home from the gym yesterday and decided to throw in some Incline Skating - shoot why not right? I enjoyed it, it was fun, it was different and my legs are sore!

So if you own a pair, throw them on and go for a skate. If you dont have a pair, maybe you should consider getting some. As you can see....

IT IS A GREAT WORKOUT! AND ITS FUN!

Best Heart Rate to Burn Fat?!

2011-06-28T12:49:00.000-07:00

I started off at 155lbs - and now Im about 120lbs (give or take a pound), and this was one question I struggled with in the beginning of my journey...

So what is the best heart rate to burn fat? - The answer actually is "It doesnt matter!" Honestly, forget about heart rate zones, and trying to take your heart rate during cardio to make sure you are in the "zone." Basically, you are wasting your time.

Now let me explain...

If you exercise at a higher intensity, and your heart rate is higher than the "fat burning zone" If sure you will burn a smaller proportion of your calories as fat. BUT the key is you will actually burn many more calories - and the bottom line that is the key to fat loss. You really do want to work out at a higher intensity - rather than a lower intensity.

Let me add in.... No I am not a professional, nor do I claim to be.

However, I have researched because of my own journey. So I am merely

 speaking from personal experience and what worked for me. Given

I have lost about 35lbs - I think that speaks for itself, right?

Basically interval training is the best way to lose fat in a shorter amount of time. On www.trubulencetraining.com I found an online study that they mentioned that compared high-intensity cardio with low-intensity exercise.

Researchers had one group of people do 5 days of Low Intensity Cardio and another group did only 2 days of Low Intensity Cardio but also added in 3 days of High Intensity Cardio. Each group had to burn 400 calories per session.

So....

The Low Intensity workouts lasted longer, and the High Intensity cardio sessions burned 400 calories faster. However, both groups always burned 400 calories through exercise every day. Based on that alone, you'd expect the Low Intensity group to lose more fat because they exercised in their target heart fat burning zone, right?

The results were quite the opposite actually. The Low Intensity group didn't lose any belly fat at all, but the high-intensity cardio group did! So only hard exercise burns fat. And hard exercise means higher heart rates than the fat burning zone.

(source:www.turbulencetraining.com)

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In another even more important study, researchers from Australia compared slow cardio with interval training. The slow cardio group exercised for 40 minutes and the interval group exercised for only 20 minutes.

Guess who lost more belly fat? It wasn't the slow cardio group! It wasn't the folks who exercised at the so-called best "heart rate to burn fat". Instead, it was the interval group who exercised hard and then had short periods of easy recovery.

The interval training group would have had a heart rate that went up and down, up and down, for the complete workout. It goes to show heart rate doesn't mean too much for fat loss. It's the intensity of exercise that counts.

(source:www.turbulencetraining.com)

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Interval Training is defined as... a type of physical training 

that involves bursts of high intensity work. This high intensity 

work  is alternated with periods of recovery (which may involve 

complete rest  and/or lower intensity activity).The term can refer 

to any cardiovascular workout (e.g. cycling, running, rowing, etc.) 

that involves brief bouts at near-maximum exertion interspersed 

with periods of lower-intensity activity.

Just imagine exercising and burning a lot more fat and with a lot less exercise. Interval training is the best method for losing fat. Its secret to success is not in how many calories you burn during the routines but rather on how many you burn after the exercise and where these calories come from.

For example.. what method do you think Biggest Loser trainers use on the show, in their own personal lives and in any training. You got it INTERVAL TRAINING!

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Another great article I found on www.active.com

Reasons Steady-state Aerobic Training is Supposed to Burn Fat

1) It burns calories. Hard-working muscles demand extra oxygen to help them continue working. However, lots of activities also burn calories by requiring work from the muscles—weight training, sprinting, sleeping—so no extra points for aerobic training.
2) The fat-burning zone. Yes, it exists, but it has been misinterpreted. The fat-burning zone is a concept that the body burns a greater amount of fat at lower-intensity aerobic exercise than it does at higher intensities. Actually, the body burns a greater percentage of fat at lower intensities than at higher intensities. At lower intensities the body may burn 50 percent of the calories from fat, while at higher intensities it may only burn 35 percent. But at higher intensities you burn way more total calories—and more fat calories overall—than you do at lower intensities.
3) Aerobic training makes your body an efficient fat-burning machine. True, but this isn't a desirable response. Yes, aerobic training does demand work from the muscles, but not as much as other activities, and it doesn't require the muscle tissue to last, either. Because the only tissue that burns fat in the body is muscle, aerobics are ineffective at building and maintaining your body's fat-burning tools.
4) Aerobic training raises your metabolism. This isn't true. Metabolism is largely a function of how much muscle you carry. Because aerobics do nothing to even maintain muscle, never mind build it, they do not contribute to raising your metabolism while at rest.

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SO BACK TO ME... and why I back up this claim that the heart rate fat burning zone really doesnt matter.

During my journey, I NEVER checked my heart rate. I just did my thing. I would do intervals in the stairs, or intervals on the stair master. I would go a solid minute or two at a very high intensity, fast pace and then "rest" at a lower intensity for a minute. For example I would switch from level 5 to level 10. I would do this until I finished an entire half an hour. I LOVE interval training. It helped the cardio sessions to be fun, and go by fast.

Why do a cardio machine for an hour, when you can have better results and burn more calories in less time!? Sure an hour at a lower intensity is easier, but push yourself. Make it hard, make yourself sweat and make it burn! The higher the intensity the more you are actually going to see results - faster!

For example I would warm up, then weight train for 30-45 minutes and would finish up my workout with 30 minutes of very high intensity cardio - red-faced, air gasping cardio! Yes, you need cardio to burn calories / fat - but you also need some type of muscle training. Remember muscle burns fat! -- stay tuned for a blog just on the importance of muscle to your journey!

Now this is my own research, what has worked for me, and is what I believe works. I always encourage you to research on your own. My blogs are merely fun information, that I hope you can too find useful!

"Hard work is a two-way street. You get back exactly what you put in." 

Unknown

Women Only Exercising that time of the month...

2011-06-24T13:07:00.000-07:00

Okay first, how many men clicked the link! HAHA, I know you did! I am telling you -this is not for you.

This blog is going to explain why Aunt Flow likes to work out :) and why at the end of our menstrual cycle is one of the best times to work out.. Now if you are a man and still reading, I dont even want to know ;)

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On with the blog....

As a women do you ever wonder why some times of the month you have more energy? Or seem to be able to workout harder? Or when your period comes, you think ugh the last thing I want to do is walk let alone hit up the gym!!

Well.. listen up...

Did you know that research shows Aunt Flow loves the gym! So when she comes, why dont you take her? ;)

- - - - - - - - - - -There are several studies suggesting that women, particularly endurance athletes, perform even better when menstruating! The reason could be because that annoying bloat, or water retention that puffs up your bodies, actually helps you to maintain better hydration.

- I read about this months and months ago - and honestly am reminded of this about once a month. :) It definitely is true, try it out for yourself and see. It just seems "that time of the month" I always push myself harder, lift a little more and have more stamina.

Now, although every woman should have consistent physical activity and fitness as part of their lifestyle. If you are one that is a now and then type of gal, do your time to go to the gym during the later menstrual phase.

- - - - - - - - - - -During that time, you have a high concentration of ovarian hormones, which promote the use of fat as energy. During aerobic activity, fat is a more efficient and clean-burning energy source. In translation - you will burn more fat and have more energy when exercising during the final phase of your menstrual cycle.

- Since I am a consistent and frequent gym visitor not sure if I could vouch for this or not. Although medically, it does make sense. Hormones are always either good or bad... apparently the end of the month when you work out - they are our friend!

Also, did you know?! Exercise can actually help even out your PMS-related mood swings, minimize bloat, and decrease cramps.

- - - - - - - - - - -Exercises helps your blood get moving. When the circulatory flow is active, oxygen and nutrients move to the cells more efficiently, making you feel less lethargic. This may help you to fight PMS before it strikes. - - - - - - - - - - - Exercise to increase your endorphin levels. Some studies have shown that endorphins in the bloodstream help stabilize your blood sugar and can manage your cravings for sweets. - - - - - - - - - - -Exercise can also help regulate irregular cycles!

- Anyone who exercises regularly can back up all the above statements. I can tell you I do not suffer from bloating, severe cramps or long cycles. I am regular, light, I do not crave sweets too much, my energy stays stabilized, my moods are not crazy, ... I do not get pretty much any of the typical PMS symptoms. I always joke that my body feels good, so she does not make me suffer during my period. I know I know.. TMI right. But come on by this point we all should be women reading this - and we all have periods.

(sources: www.articleinput.com & www.ehow.com )

"Limitations are for people that have them and excuses

are for people that need them."

– Unknown

Mission Hydration

2011-06-23T12:33:00.000-07:00

Is your body hydrated? Do you drink enough water? Whats so great about drinking a ton of water? . . . . . . . . . . . and my favorite - All that water does it make me pee too much!

After a weekend away for Father's Day, and drinking margaritas - and frankly not enough water; I really suffered Monday in my Bosu class. I realized, ugh I am probably mildly dehydrated. I know how I workout, and train - and I just didnt feel like "me" on Monday. Good ole dehydration results in a loss in strength, stamina, and the effectiveness of your over all workout. So even a normal days activity - feeling blah? Think for a second, are you staying hydrated?!

Shamefully I didn't drink the amount of water I should have for being outside in overcast weather, drinking margaritas. This is not like me! ... I am, what I feel - one in very few people who LOVE water. Yes, there are a lot of us out there that love water, and drink it like we should all day - everyday! There is however, those people that just dont. Or they think a bottle water a day is "good enough"

Sorry to break it down for you.. but you NEED water - A LOT of water! Now let me back this up for ya ;)

So how much water should you be drinking a day?

Basically the rule of thumb is take your body weight, divide that in half and that is how many ounces of water you should be drinking daily. So someone who weighs 120lbs for example should be drinking 60oz. of water! Here is a great online calculator to figure out the fluid intake your body needs. This calculates in exercise, pregnancy, breastfeeding, heat, and other factors as well! Calculate Your Water and Fluid Need

Also there are ways to check for dehydration! Dehydration Self Check Methods The easiest of these is " What Color is your Urine?" The yellower the urine, the more water you need. If you are drinking enough water, your urine will be almost completely clear!

I have my favorite waters! You should find yours! I know it sounds crazy, water is water - but not always in my opinion. I prefer water that is electrolyte enhanced, WITHOUT sugar! Sure Gatorade will do the trick - but really it is loaded with sugar. So I have 3 favorite waters. All that are electrolyte enhanced! It helps replenish, and hydrate your body. And of course no added sugars, sweeteners etc.

What are the benefits of drinking enough water?

Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs. (source: about.com)

More benefits:

Lowering blood pressure - The more water you drink, the more fluids leave the blood vessel, which causes your vessels to relax and your blood pressure to reduce.

Reduces cholesterol levels - Which reduces risks of heart attack and stroke.

Reduces water retention - Although it appears contradictory, the more water you drink the less you retain. Dehydration causes water retention, because the body will store it when its in short supply. Consuming too much salt or sodium can also cause water retention, drinking plenty of water flushes excess salt from your system.

Eliminates Toxins and Body Waste - When you are dehydrated toxins saturate our blood and slow the flow. The toxins store in your cells rather than being excreted. The saturated blood contains less oxygen and cannot bring adequate oxygen to the brain and organs. The end result is your organs cannot function properly and can lead to things like cancer.

Increased energy levels - Water generates electrical and magnetic energy in every cell. People with lower energy usually consume a lot of caffeine to boost their energy. This actually ends up providing less energy, since it provokes dehydration. Drinking enough water will boost your energy levels and decrease fatigue.

Headache prevention - Dehydration leads to headaches, in fact its one of the top signs of dehydration.

Aging - Aging is basically an accumulation of acidic waste in the body. When you drink enough water, you help eliminate these wastes through urination and perspiration. This helps prevent all kinds of degenerative diseases.

Weight Loss - Dehydration causes your metabolism to slow down, making it impossible to lose weight. The body finds it difficult to differentiate between hunger and thirst, and you can mistake this signs. If you drink enough water, you will naturally feel less hungry and it will prevent overeating when you stay hydrated - which also keeps your metabolism functioning.

Preventing & Treating Diabetes - Drinking enough water helps the body eliminate sugar through urination - rather than being stored.

Cancer - Again, dehydration causes toxins to build up in the body. Drinking enough normalizes the body's systems.

Skin Health - Water is necessary for the body's heat regulatory system. The body releases sweat to cool and regulate your temperature. When you are not drinking enough, your skin dries up and becomes flaky / dry. Water prevents wrinkles, since your skin stays hydrated. Also helps give your skin a health color, and repair itself.

Eye Health - The cornea is made of 80% water. By staying hydrated your eyes stay hydrated!

Neurological Disorders - Dehydration causes damages in the blood vessels in the brain, leading to bleeds - and plaques. These are the leading causes of things like sclerosis, Parkinson's and Alzheimer's.

Depression - Hydration helps the body naturally replenish its supply of the neurotransmitter serotonin. Which helps prevent depression! Dehydration can also exhibit other mental health issues like memory loss, hallucinations and confusion.

Sleep disorders - Dehydration prevents the natural production of melatonin, which is nature's sleep regulator. Without enough production of melatonin, it leads to sleep disorders and depression.

Digestion - Drinking enough water raises your metabolism because it helps in digestion. Fiber and water go hand in hand.

Immune system - Drinking enough water helps fight against flu and other ailments like kidney stones and heart attack. Drinking enough water improves yours immune system.

Mood - Naturally by drinking enough water you get all the benefits of drinking enough water. This in return helps your body function, which helps you feel good - which leads to a great mood ;)

(source: http://www.age-well.org/drinking-enough-water.html)

The human body is the only machine for which

there are no spare parts.
Hermann M. Biggs

Shame on Me!

2011-06-21T10:16:00.000-07:00

I have been a very bad blogger lately.

Lets see if my excuses are even close to valid......

Went away for my wedding anniversary..

&

Then ended up with a stomach virus for an entire week..

&

Then finally got back to work to only pay catch up. Somethings just dont get done when Im gone..

&

Then went away for Fathers Day weekend...

&

Currently running my entire department alone for the week - assistant is on vacation... Although I am rockin it - Damn Im good. I still finish everything within a days time.

So on that note... I AM BACK.

My mind is filled with blog ideas, and I cannot wait to just run with my thoughts.

Summer Stomach - Got the Stomach Flu

2011-06-09T15:01:00.000-07:00

I AM ALIVE...

But NO I am not well....

I was hit with by far the worst stomach flu of my life. It hit me Sunday, after coming home from an amazing Anniversary getaway with the hubby and is still lingering 5 days later.

This sucks! I want my life back, my routine back. I feel like how will I ever get back in the crazy, insanity at the gym again. I have training Tuesday and Thursday.. and I can not dare to take off another week. My goal is to be ready for Tuesday. *fingers crossed*

I have read that Viral Gastroenteritis can last up to 10 days. Oh God help me!

So what to do when the flu hits, and how to bounce back?

Goal #1 - I need to get hydrated, badly! I seem to not be able to keep in enough fluids. So I must drink plenty of fluids, water & coconut water.

Goal #2 - Rest as much as possible. I have to get back to work tomorrow. But I will sleep extra, go to bed early and this weekend will be extremely lazy. Let my body recuperate and get back some of my energy & strength.

Goal #3 - To eat! I need to get some nutrients back in my body. I need protein, vitamins & minerals. ( I am sure this will happen once my stomach allows me to ) In the meantime, I will pop a few extra daily vitamins.

Goal #4 - If I am okay enough, I will go to the gym Monday night and try some Cardio sessions. See how my body does. This is my way of getting into it slowly ;)

And lastly... although this isnt my favorite....

Listen to my body, if I am not ready... I am not ready. I will have to accept it and bypass training. *sigh*

I would not wish this evil stomach bug on my worst enemy - literally.

Summer Stomach

2011-05-26T11:46:00.000-07:00

Who doesn't desire to have the perfect stomach for beach season? At least most of us do.

A good quote I heard once, "abs are made in the kitchen" That is definitely true. If you eat fat, you cannot have that desired stomach regardless of how many crunches, or planks you do.

With that being said, as long as you eat good - you already have half the battle won. Now, ideally to obtain the abs of your dreams. Its a combination of good eats, cardio, and core work. Crunches alone never give one a perfect set of abs. Fat reduction is key!

As a female, I desire that sexy flat tummy but not necessary a full on six pack. Just a flat tummy with subtle definition. Something along these lines .. but everyone's body is different. I hope to be sporting abs like this in a "Shy Girl Bikini & Beach" bikini soon!

The last few months I have been working with an incredible trainer. She is amazing, her training gets you sweating to say the least. Along with heart pumping training, she incorporates a lot of core work. For the first time, in my life.. literally - I am seeing a difference in my stomach. Slowly but surely I am seeing changes.. With fat burning, and core work - I think the combination is working for me. I feel a stronger core for sure.

Here are some of my favorite abs & core work that we do. If you dont have a Bosu .. GET ONE. So worth it. If not I am including photos/video of different planks. All you need is your body! I will also include moves on the infamous big balls :)

BOSU

This first set of videos is all moves done on the Bosu ball. There are several other moves I could not find, perhaps they are Wendy creations! But these are some we do, and they burn!

PLANKS

My first favorite, go from the position in the first photo - into the position in the second photo. One arm at a time. UP - UP and then back DOWN - DOWN. Feel the burn! Try to do 15 :)

Here are some other variations of planks

BIG BALLS

Everyone should know about these big balls, ab balls, stabilizer balls. These moves all can be done with just one big ball.

Now doesnt that all look like so much fun ;) Just give it a try, you may be surprised with how much these moves burn -in the greatest ways.

Just remember:

Abs are made in the kitchen not the gym. Diet is about 80%, exercise the other 20%. Cardio will do more for showing, not strengthening, your abs then any ab workout. Core work as shown above is the strengthening portion.

Doubled It Up - Tuesday

2011-05-25T11:30:00.000-07:00

Hmm. ... second Tuesday in a row I have doubled up on my workout. Perhaps this will be my new routine!

Tuesday group training was as always amazing. We did a 15 minute timed round. Wendy times us for 15 minutes, we did box jumps - to thrusters - to kettlebell swings. Then back around, and basically we keep going until the 15 minutes is up. I was able to complete 6 1/2 total rounds. I love timed sessions, I like challenging myself to see how many successful rounds I can complete! In addition to this, we finished off on the TRX Straps. Doing several different moves - one arm rows, rotations, knee tucks and hip drops. I love TRX!

Box Jumps.. you really can do low or as high as you can.

Thrusters. - Get that butt down ;)

Kettlebell Swings. I challenge to get the bell above my head in the swing.

After group training, I was about to leave when I saw my sister Elena and my brother in law Casey! Casey joined the gym as well. So I decided to stay with them. It was really nice to be able to work out with them.

We warmed up on the Arc Trainer, and then followed with some strength stuff. I did a few rounds of jump roping, while they did 3 rounds of box jumps and kettlebell swings!

We also did some abs on the Bosu, Thrusters, Pull-ups and Dips. We had fun, and even ran stairs! Weird that I use the word fun so much when I talk about working out, but for me its fun!

I loved my doubled it up Tuesday's, and I really think I am going to make this my routine. Its too good to pass up!

Tonight... Corebar with my sister Elena. It is both of our first time trying this class.. stay tuned....

If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.
Bruce Lee

Feel the Stretch

2011-05-24T13:16:00.000-07:00

How many people actually stretch their muscles, and joints regularly? Probably not very many...

In fact, I was one that never did a lot of stretching - until recently. The classes I take at the gym always finish with the most amazing stretches. Makes me wonder why I never did this before just because. It feels sooo good!

After an intense class of Strength Endurance or a Bosu class - the final stretching just feels amazing. Wendy always plays what we all know as "the song" Zac Brown Band Free. Ahhh, its blissful. Or in the words of my sisters, orgasmic. haha! Not literally, but you get the point!

Here are some of my favorite stretches.. ahh I want to lay down in my office and do them now!

The following two stretches, you can utilize a towel to really extend the maximum stretch. I always loop my towel around the bottom of my foot, hold on and stretch. The leg you are not using should be flat to the floor.

Here are some others I really enjoy doing....

Just try some of these. I promise they feel so good.

Proper Stretching Technique (source: physicaltherapy.about.com)

It is essential to practice proper stretching techniques. Doing so will allow you to avoid any unnecessary injury. Tips to proper stretching technique include the following:

Warm up first
Stretching muscles when they're cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes.
Hold each stretch for at least 30 seconds It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area.
Don't bounce
Bouncing as you stretch can cause small tears (microtears) in the muscle, which leave scar tissue as the muscle heals.
Focus on a pain-free stretch
If you feel pain as you stretch, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
Relax and breathe freely
Don't hold your breath while you're stretching
Stretch both sides
Make sure your joint range of motion is as equal as possible on each side of your body
Stretch before and after activity
Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet

Remember there are benefits!

The Benefits of Stretching (source: physicaltherapy.about.com)

According to the Mayo Clinic, the top five benefits of stretching include:

Increased flexibility and joint range of motion:
Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it.
Improved circulation:
Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries.
Better posture:
Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.
Stress relief:
Stretching relaxes tight, tense muscles that often accompany stress.
Enhanced coordination:
Maintaining the full range-of-motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.

AND dont forget to play some really good music while stretching! Enjoy yourself!

Saturday Strength with Sisters

2011-05-22T17:47:00.000-07:00

I LOVE my Saturdays, yes I know I said this last week. . . but I truly do! Strength Endurance class on Saturday's with Wendy at my gym Oakridge are amazing.

I pulled into the parking lot about 9:05am as I do every Saturday.. I begin walking into the gym when I spot someone that looks like my sister Elena, and then someone that looks like my sister Sheri. Sure enough, IT WAS THEM. You have no idea how ecstatic I was, I literally screamed across the parking lot "Shut up, you guys came - I cant believe it" I was so overly excited that they came to join me in the class, I even literally got wet eyes - tears! I love my sisters so much, and to share something that I love so much with me - meant the world to me. I have the best sisters EVER! Period.

So in we go... I was excited and they were a little nervous. My husband decided to tell them in advance how crazy and intense this class is. It is definitely a challenging class, but it feels so wonderful!

The class was the fullest I had ever seen, probably around 50 people came to attend this class. My sisters and I got a spot in class toward the back right corner. We set up our steps (used for boxed jumps, and one legged squats), got our weights and we were ready.

We began warming up, and Wendy comes over to inform my sisters "I just want you girls to know, your sister is not nice to you." haha! Shes the greatest, gotta love her!

The class was aaaammaaazing as it always is. We did box jumps, thrusters, push-ups, gliders (core work), burpees, one legged squats and more core specific work. It was a tough class, and most were literally dripping sweat and gasping for air. Its so blissful!

I have to say...

MY SISTERS ROCKED IT!

They did it! They hung in there like champs. I was so proud of them, they did so well. Their first time experience Wendy, and her oh so insane yet rewarding routines. They pushed through, they did the moves and they finished! They never quit, and really worked out. SO proud of my sisters.

If I could have them every Saturday, I would be in my glory! It was just SO fun having them with me. Yes I know only I would think sweating our butts off, burning our muscles till we cant go on, and turning tomato red is fun. BUT it is fun! Anything with my sisters is fun.

I LOVE YOU girls so much!!!

After the gym we enjoyed a Jamba Juice, Wheatgrass shot and shopping. We ending up spending several hours together just being girls. One of the best Saturdays I have had in a long time. I love having my sisters and I all together, just being together.... makes me SO happy!

We even went our separate ways just to shower, and then turn around to be together again at my parents. We piled our makeup up on the bed, and did our makeup and hair together. My dad poured us each a glass of wine, and we just had fun getting ready.

Once we were all ready, we went out bowling to celebrate Sheri's 24th birthday! Then after bowling we went to T.G.I. Fridays to enjoy a celebration drink. It was all a BLAST!

This weekend was AMAZING, FUN, and so full of HAPPINESS! I am incredibly blessed!

B12 - the shot I love

2011-05-20T12:58:00.000-07:00

B12 is a Vitamin. Vitamin B-12 helps make red blood cells and DNA, and it keeps your nervous system working properly.

Since I was diagnosed hypothyroid about a year ago, I have been seeing an Internal Medicine Doctor, that specializes in Anti-Aging. I LOVE this doctor. He is all about vitamins, and treating anything he can with vitamins only.

((Quick example: My husband had very high triglycerides- and cholesterol. With Vitamin D, Lecithin, Niacin, Resveratrol, and Omega-3's he is now in complete normal range, and healthy! ))

After extensive blood work, he reviews the results and tells you what you need. Basically what you need to living a long time, healthy and feeling good. So alongside my Synthroid for Hypothyroid, I take Omega-3's, Vitamin D, and I get B-12 shots once a month.

B-12 can be obtained from meats and dairy products. However, no one has a perfect level of B-12 in there body. This vitamin is very important for your red blood cells, DNA, your nervous system and critical for delivering oxygen and nutrients to the body’s cells and tissues.

The thing with Vitamin B-12 deficiency, is your symptoms do not show immediately, but rather have a deficiency for a period of time will cause symptoms and even serious health problems. In fact, Your body has the ability to store 3 - 5 years of Vitamin B12 in your liver. That is why a Vitamin B12 deficiency may take a couple of years to show up.
((I did not have any of these, but since my Dr. is anti-aging - the reason I am staying efficient in B12))

Symptoms of vitamin B12 deficiency include:

Chest pain or heart palpitations
Confusion, memory loss, or dementia
Constipation
Depression
Developmental delays and failure to thrive
Dizziness, trouble maintaining balance, and fainting
Fatigue or weakness
Numbness or coldness of hands and feet
Pale skin or jaundice (yellowing of skin and eyes)
Poor appetite
Shortness of breath
Sore mouth and tongue
Weight loss

Serious complications of vitamin B12 deficiency include:

Anemia
Abnormalities in growth and development
Dementia
Depression
Increased risk for gastric cancer
Nerve damage, possibly permanent

So once a month I go into my Doctors office, and get my B12 shot. The shot is done with a very small needle, in the upper / shoulder part of the arm.

Here's why I love the shot. The BENEFITS!

Its needed to convert carbohydrates into glucose in the body which leads to energy production and a decrease in fatigue and lethargy in the body.
It helps in maintaining a healthy nervous system, reducing depression, stress, and brain shrinkage.
Vitamin B 12 helps protect against cancers including breast, colon, lung, and prostrate cancer.
It is essential for healthy skin, hair, and nails. It helps in cell reproduction and constant renewal of the skin.

Thankfully I am not fearful of needles, dread blood work, or dread shots. With my Internal Medicine Doctor I get full blood work every 3-6 months. Its great to hear the differences in blood levels from my first visit to current.

B12 is just one of many important things that my Dr. has me taking to maintain health, and live long. Ill have to touch base on some of the other things I take and why in later blogs.
For now - go get yourself some B12. If you don't have a doctor doing the shots, look for a spray or capsule form. Tablets are useless. Now just as a disclaimer, you can always consult your doctor to be sure that B12 is safe for you and is okay to take with other medications you may be taking.

The energy, and boosts in mood are my favorite parts of B12. I'm sure my body loves it too.

“It is health that is real wealth and not pieces of
gold and silver.”
Mahatma Gandhi

Sources:
www.familydoctor.org
www.betterhealth.com

Physical vs. Mental - Whats addicting?

2011-05-19T11:32:00.000-07:00

Most of the time when exercise is thought about, or discussed; it immediately brings to mind the different health & physical benefits of exercising. What about the psychological benefits? Is there a reason behind obsession and addiction?

We know that by exercising regularly, your body & health improve.

Health & Physical benefits include:

Combats chronic diseases
Manages weight
Build and maintain healthy bones, muscles, and joints.
Reduces risks of developing high blood pressure
Reduces risks of developing diabetes
Reduces high blood pressure in those who already have high blood pressure
Prevents heart disease and stroke
Prevent Osteoporosis
Boosts energy levels
Better sleep
Positive effects on sex life

I really could go on and on when it comes to physical, & health benefits of exercising. Regular physical activity that is performed on most days of the week reduces the risk of developing or dying from some of the leading causes of illness and death in the United States.

With all that put aside, do you ever wonder if exercise addiction is genuine? Is there a reason behind why so many people (including myself) once they get started, they just don't stop and the truly love exercise. It is genuine, and there are reasons behind why some people do get "addicted" to exercise -and probably more so the feeling they obtain from exercising.

Engaging in a moderate amount of physical activity will result in improved mood and emotional states. Exercise can promote psychological well-being as well as improve quality of life.

Psychological benefits include:

Improved mood
Reduced stress as well as an improved ability to cope with stress
Improved self-esteem
Pride in physical accomplishments
Increased satisfaction with oneself
Improved body image
Increased feelings of energy
Improved in confidence in your physical abilities
Decreased symptoms associated with depression
Decreased anxiety
Better sex life

To get started exercising can be hard, and tough to get going. Its easy to just NOT exercise. I strongly believe that once you get going, stick to it for just a short while - it becomes routine and addictive so to speak. Think as you experience the psychological benefits; such as, improved mood, less stress, better self-esteem, satisfaction with yourself, more energy, no depression and a better sex life. How can one NOT become addicted!? Once you feel these benefits, you will want to keep going and keep exercising because it feels good inside!

Our bodies, and how we utilize them truly can make a different in not only our livelihood & health but also how we feel about ourselves & life!

Enjoy your body. Use it every way you can. Don't be afraid of it or what other people think of it.

It's the greatest instrument you will ever own.
~Mary Schmich

Sources:

www.MayoClinic.com

http://appliedsportpsych.org

www.nutristrategy.com

Doubled-Up Tuesday

2011-05-18T12:32:00.000-07:00

Yesterday, my sister Elena joined Oakridge Athletic Club; which is the gym where I work out. Well our family has actually been members for years! Its a private club, with a family feel and all the amenities you can think of.

Anyway..... so Elena joined the gym. I am SO excited she joined and look forward to many sweat sessions with my sister by my side. I have to say only one more thing could make it even better and that would be for Sheri to join us. Wouldnt that be great!?

So with all our kids in tow, Elena met me at the gym at 4:15 so we can workout. All the kids went to the nursery. (Oakridge has such a great little place for the kids, they love it) Elena and I headed upstairs. We got in a great little workout! We did the Arc Trainer, Precor, thrusters, overhead lunges, abs, squats, pullovers, kettlebell swings and planks.

This is the Arc Trainer... definitely one that gets your legs burning...

This is the Precor, another type of cardio machine...

After Elena and I finished up, I had group training at 515pm. I am not quite sure if working out before group training was a good thing or not. Certain things made my legs burn really bad (which could be since Elena and I did a lot of legs) but then again I seemed to have more endurance at the same time. After yesterday I am considering coming a little early before every group training to at least get in a really good warm up.

Group training consisted of a lot of great exercises. I am sore today! My shoulders, legs, calves, biceps, forearms and abs are sore. Yes, yes I love it! I love being sore.

We did sit-ups, wall balls, and box jumps. Then we also got in some TRX Training. (I have mentioned this before, if you have TRX in your area DO IT!) On the TRX straps we did squat jumps, knee tucks, bicep curls, and back row. My arms were burning. Wendy was timing us so the moves were in a circuit type training, about a minute long each and then we would switch to the next. The final move consisted of all moves - we would squat, pull, squat, bicep curl - squat, pull, squat, bicep curl.. etc.

TRX Training Straps

Here are a few videos of some moves with the TRX Straps. Its also known as suspension training. You utilize all your own body weight during the exercises.

Bicep Curl

Back Row

Knee Tucks

Jump squat 

she should try to squat further down though...

Overhead squat 

I really enjoyed this workout! I love when we are able to work on the TRX straps. They really do give you a very good and effective workout - I can feel it today!

"Of course it's hard. It's supposed to be hard.
If it were easy, everybody would do it.
Hard is what makes it great"

▪A League of Their Own▪

I love Saturdays

2011-05-16T12:00:00.000-07:00

Saturdays.. what is there not to love!?

I have specific reasons I love Saturdays. Yes, the obviously no work. With that put aside I love Saturdays because I am able to get up early and enjoy a great workout in a Strength Endurance class at my gym. I love Saturdays, because I get up early I get a great & long day with my daughters and husband. We sometimes lay around and do nothing; other times we are busy with family stuff & errands. Regardless I just love this day with my family.

For about 2 months now I have been attending Saturday's Strength Endurance class at my gym. The class starts at 9:15am, and I get there about 9:00am. So early on a Saturday, right?! Yeah, I thought so too, but realistically its the best way to start my Saturday. I feel so good when I go, and I am more energized then if I stayed home and slept in. Ahh the beauty of exercise!

The Saturday class is taught by none other, the best trainer in the world... Wendy! The class consists obviously of a lot of strength training, but she definitely keeps our heart rate up and going.

This Saturday consisted of so many fabulous exercises. I am still sore two days later. In between rounds of exercise sets, we do 2 minutes of jump rope. Some say jump rope, so easy. HA! Try doing single jump, jumping roping for 2 minutes straight. Its definitely great cardio!

Our sets included pull overs, burpees, renegade rows, push up flys, box jumps, and one legged squats off the step bench. Ahhh the burn was great!

Here are the strength exercises we did on Saturday.

Dumbbell Pullovers

Burpees

Renegade Rows

Box Jumps

Squat off Bench

Push-up to a fly

Insane.. perhaps, but I loved it all. The addiction is bliss!

Exercise is a powerful drug. It seduces many with its zen-like state a feeling that was fondly coined the "runner's high" in the 1970s. The lure of exercise is often so strong that it can turn enthusiasts into addicts. ~source: http://hubpages.com/hub/ExerciseandTheEndorphinRush

.Training for Thursday

2011-05-13T15:54:00.000-07:00

I met with my group for training Thursday @4:30pm. I was hopeful going into this training, since my tailbone does not hurt nearly has much as it did. It has definitely improved, and my abilities have expanded. There is now very few things that hurt to do, really just anything with jarring affect. Such as jumping, box jumps, things like that.

Today consisted of running a 1/4 mile, 30 wall balls, and 30 ball slams. Basically you start with a 1/4 mile run on the treadmill, then 30 wall balls and then 30 ball slams. We did a total of 5 rounds of that routine. My muscles never felt overly fatigued, although I am sore today. The thing with this workout is cardio! I had never been so winded, and of course I loved it. I knew I was working hard and pushing myself. That always makes me smile!

After we finished our 5 rounds, we were not finished..

We then went and did push-up / cross-over planks (dont know what else to call them) on the Bosu (turned upside down / flat side up). Then knee to elbows. You start with 10 push-ups and 1 knee to elbow. You do this counting down & up until you are doing 1 push-up and 10 knee to elbows.

Here's some visual fun!

You can now picture my butt kicking!

Im sure you can visualize a 1/4 mile sprint utilizing a treadmill but here ya go ;)

I used a 12lb medicine ball to do these ball slams:

I used a 10lb medicine ball for my wall balls:

Here is the best example I could find of the push-ups while incorporating core work. This is exactly what we do, accept the legs crosses over underneath the body rather than to the side. So your right foot for example will cross underneath and touch the left side. :

Now these are knee to elbows, these always make my abs sore. This video shows the movement, but the goal is to get those knees UP! I love them!

Incredible workout.. and I never doubted that it would be. A lot of cardio, and good core work! Looking forward to what is in store for me tomorrow in Strength Endurance class.

(¯`*•.¸,¤°´`°¤,¸.•*´¯)(¯`*•.¸,¤°´`°¤,¸.•*´¯)(¯`*•.¸,¤°´`°¤,¸.•*´¯)

The Core! What is it? And why is it important?

What is it?

The term core refers to the lumbo-pelvic-hip complex. The lumbo-pelvic-hip complex is composed of the hip, lower back and the pelvis. There are 29 muscles attached to the complex that help stabilize the connection between each one of them. The core works with the rest of the body to produce and reduce movement and to stabilize against unwanted movements in the spine.

Why is it Important?

The body's center of gravity is located in the core. With greater strength in the core musculature spinal stability is improved which improves overall balance in the body. All of the movements in the body are initiated from the core. It is important to remember that the torso is either working as a stabilizer or actively contracting in almost every movement the body makes. It also acts as an anchor that the limbs attach to either directly in the case of the legs or indirectly in the case of the arms.

Article Source: http://EzineArticles.com/115529

Tuesday Training

2011-05-12T10:13:00.000-07:00

Tuesday at 4:30pm I meet for group training. Today was another great session!

I train along side two other women, and two men. Its a great group and I really enjoy our sessions.

Tuesday was a 20 minute crunch time workout. 20 minutes?! Is probably what you are thinking, but you have no idea what our trainer gets us to accomplish in a simple 20 minutes.

She took us outside of the gym by the pool to workout. I always enjoy these outside, fresh air workouts. They are nice, and it was just the right temperature outside to enjoy it.

We our routine consisted:

► Running 4 laps holding a weighted ball.

► 15 Kettlebell swings

► 10 Burpees

We basically just do those three things, over and over and over - as quick as we can, with good form; until the 20 minutes is up.

Medicine Ball used in running:

Girls used 10lb & Guys used 20lb ball in hands. The first several laps we held the ball over our head.. but after that we decided to just hold it.

Two arm Kettlebell swings:

For the Kettlebell swing, we used either a 12kg or a 14kg Kettlebell

Burpees:

These are crazy! Months ago these were hard and now I think I do a pretty good job. Good form is key! Make your push-ups count!

After that 20 minute session, we finished with 15 to 1. Push-ups and Sit-ups. I cant do sit-ups with my bruised behind, so I did ball slams. What 15 to 1 is, you start with 15 push-ups and 1 balls slam. Then with each set the pushups go down, and the ball slams go up. You finish when you have done 1 push-up and 15 ball slams. Everyone knows what a push-up is. Ball slams I just discovered when I started training with Wendy.

I started with 10lb medicine ball, but decided to challenge myself; I switched and used a 20lb ball. You really use your arms and legs in this exercise.

Ball slams:

Needless to say I felt it! It was a great workout. Monday Bosu, and then Tuesday training my body was feeling it. I was sore in my butt, upper back, chest, triceps, quads, calves and shoulders. I love that feeling!

I go back for more today...

Muscle Fact:

24 hours to 48 hours after a hard workout, most people begin to experience soreness in the body parts trained. This is called Delayed Onset Muscle Soreness, or DOMS.

DOMS is caused by tiny microscopic tears that occur in the muscle as a result of high intensity exercise (such as weight training, intense cycling, etc). After the workout, the muscle begins to rebuild itself (provided it is allowed enough time and nutrients to recover). This is the rebuilding process which creates new muscle that is bigger and stronger than before. In other words, your muscles are growing. Your muscles grow when you are at rest – not when you’re at the gym.

Source: http://www.dailymuscle.com/2006/03/31/muscle-soreness/

Monday Bosu

2011-05-10T12:28:00.000-07:00

So every Monday at 5:15 I attend my trainer's Bosu class at the gym.

I LOVE this class. . . . .

♥ I LOVE the high energy
♥ I LOVE feeling winded, and hard breathing.

♥ I LOVE the burn, when my legs cant take anymore and I push for those extra squats, knee-ups or lunges.
♥ I LOVE the high I feel after I finish the class. - Ahh the bliss of the cool down!

To give you an idea, a Bosu class is similar to a step class. However, you are on a half dome ball - which requires a lot of core work, balance and strength.

Wendy's routines are amazing, and never the same. Every class seems different, and I love that. She also incorporates strength into the class. Which means she will add in a couple of any of the following burpees, planks, pull overs, renegade rows, thrusters, ity's, etc etc.

Yesterday was again a GREAT class. It was intense, and what I like to say "hard" but in the best way. With my bruised tailbone certain things were difficult for me. I couldnt do a few things because it really caused pain on my tailbone. I modified rather than not doing anything on the roll-ups (You do a situp on the bosu - to stand - then a jump. Then back down again), and jump sticks. (You stand on the floor and jump / stick on top of the Bosu) Even with my injury I am determined to keep up my dedication and hard work. I am way too obsessed and addicted to just stop - and - ahem.. rest. So even with my modifications, I had less pain but still a very good workout!

If you attend a gym, and they offer any class using the Bosu - DO IT. It definitely is a very great cardio workout, and depending on the trainer a lot of interval and strength work.

I am dedicated to my Monday Bosu classes. ♥

Bruised Coccyx

2011-05-07T14:48:00.000-07:00

*Coccyx is commonly referred to as the tailbone, is the final segment of the ape vertebral column.

A week ago from Thursday, I was in my group training sessions working on the TRX Straps.

(p.s. if you can find a gym in your area offer TRX training, DO IT! Best workout ever, suspension training with TRX is addicting and very effective. All using your own body weight to work every inch of your body)

So, I had one foot in one of the straps, standing sideways. You move your leg out to the side to do the one legged squat. I of course was sporting by oh so cute KSwiss tubes. . . Well, when one was finished the TRX Strap got caught in the bottom of my shoe (the tubes) and while trying to get if off I lost my footing and landed flat on my butt. HARD. I landed on my left butt cheek, and tailbone.

So you can visualize this a little better here is a picture of TRX straps, and my shoes.

Picture from purfitgym.com

This is basically my shoe, but mine are purple

I felt fine at first and actually finished the group training session, and finished pretty strong the way I felt. As time went on, the pain set in. I even said to Mario I dont think I will be able to walk tomorrow. Thankfully I woke up the next morning and was bruised; I could however walk just fine.

I am still very sore almost 2 weeks later. Certain things are hard, and tender to do; such as running, jumping, sit-ups and bending. However, I have not let this get me down. I have managed to continue to attend my training sessions on Tuesdays and Thursdays. I also have done Strength Endurance class last Saturday. Certain things I have to modify to avoid too much discomfort, but I am still managing to do it!

Coccyx healing time... from the research I have done it is anywhere from several days to several weeks. I am approaching week 2, but I am definitely feeling a lot less pain. Its a slow recovery unfortunately. So my friends DONT ever fall on your coccyx/tailbone.

I am at a point that I dont want anything to stop me, to stand in my way or prevent me from doing what I love - and that is staying fit!

The difference between a successful person and others is not a lack of strength,
not a lack of knowledge, but rather a lack in will.
- Vince Lombardi -

Once again... I'm back

2011-05-06T14:00:00.001-07:00

Life gets busy.. and therefore I stop blogging.

I really want to keep up wit blogging, I love to write.

So here I am, Im back. . . .

I am stilling working hard with Universal E-Com as an office manager; in fact just hit my 10 year anniversary last February. I am managing home study traffic school programs, in CA - ND - NJ - VA and NY. Its a busy business, but I love every minute of it. We moved almost a year ago already from Northridge to Panorama City. So my commute has increased a little bit, and includes the 405 freeway. Its worth the new nice office though. I now have a big office and a nice big window. So worth the drive!

I am still crazy obsessed with the gym, and the last few months have began training with an incredible trainer. *Wendy* is amazing, this woman is quick and fast paced. She has a body women would love to have. Just like you should trust a skinny cook, dont trust an out of shape trainer. When you see Wendy, you know she means business and shes is amazing at what she does. She challenges me, pushes me to my limits and then motivates me to push a little further. I feel good after every workout, even when my body is shaky and out of breath. Just when I didnt think I could love exercising and fitness anymore, I have become even more obsessed. I will blogging a lot about my routines, since I think they are amazing. I even send hubby to the gym with the routines to do. He definitely has a challenge to keep up with me now, *thanks Wendy!

So there ya have it!

Cruise.. Caballeros, Food, Drinks, Slots and more OH MY!

2010-06-09T11:17:00.000-07:00

This past weekend Mario and I went on a cruise, with some of our amazing friends Mike & Amy.

First off, we had such a blast - just when you think it was all said and done - something else would be said or done and we would laugh some more! GREAT time! The conversation was classic, the drinks were tasty and created just the perfect buzz. The nights of passion, and days of flirting with the hubby! Honestly, it was just an overall great time, with great company! Hopefully, us 4 can get together more often - this once a year stuff isnt cutting it ;)

So onto my health kick part of the blog.. yeah I know boring huh ;)

Now, everyone always says oh man a cruise I gained 10lbs on mine. 15lbs on mine. I dont get it, sorry to those that say that... but personally I dont get it. I ate as I normally do, 3 meals a day and an occasional midnight pizza run at the 24hr pizza bar. And sure I enjoyed dessert after every dinner :P I mean hello.. why not its great stuff. I mean as a woman, I just felt like I didnt eat too much differently out of my norm. The only difference was the midnight buffets and desserts after dinner... Now the men.. well.. they of course had to try a couple different main courses each dinner.. double up on the pizza bar, mexi bar and burger bar :) Does it matter? Not really.. its all about having a good time and enjoying yourself!

Anywho, I am proud to say I did not gain a single pound on my cruise :) I surely enjoyed myself, the great food, desserts, drinks and midnight pizza bar and in fact one night of a Mexican buffet! However, its portion control :) Its all about how much you choose to eat of those things that well you probably normally would not have at home.

So heck yeah I enjoyed the food.. drinks.. and everything in between. Just limited my portions.. took my time.. and didnt stuff till I felt like puking.

Although, walking for 3-4 hours around Ensenada was probably a plus too!

CANT WAIT for the next cruise! :)

Water of the Islands...Coconut!

2010-05-25T13:12:00.000-07:00

Since I was diagnosed hypothyroid, I looked into key foods that are good for the thyroid. There is such a huge list of stuff I should avoid or eat in moderation, I was determined to find stuff that was just the opposite.. GOOD.. for my thyroid.

In the midst of researching, I found that coconut and avocado are the top two! Which was great since not that long ago my aunt Bea turned me onto Coconut Water - its delicious. You can find it in juice box like form at any health food store, and even Ralphs carries it!

So here are the benefits of Coconut Water.. if I were you - Id pick some up regularly! Not only good for you.. but tastes good too!

Drinking coconut water has many benefits. Coconut Water is naturally

Low in Carbs
99% Fat Free
Low in sugars

Coconut water contains organic compounds possessing healthy growth promoting properties that have been known to help

Keep the body cool and at the proper temperature.
Orally re-hydrate your body, it is an all natural isotonic beverage.
Carry nutrients and oxygen to cells.
Naturally replenish your body's fluids after exercising.
Raise your metabolism.
Promote weight loss.
Boost your immune system.
Detoxify and fight viruses.
Cleanse your digestive tract.
Control diabetes.
Aid your body in fighting viruses that cause the flu, herpes, and AIDS.
Balance your PH and reduce risk of cancer.
Treat kidney and urethral stones.
Boost poor circulation.

Here is some more incredible information on Coconut Water.. found on http://www.knowledgebase-script.com.

"It's a natural isotonic beverage, with the same level of electrolytic balance as we have in our blood. It's the fluid of life, so to speak." In fact, during the Pacific War of 1941-45, both sides in the conflict regularly used coconut water - siphoned directly from the nut - to give emergency plasma transfusions to wounded soldiers.

Most coconut water is still consumed fresh in tropical coastal areas - once exposed to air, the liquid rapidly loses most of its organoleptic and nutritional characteristics, and begins to ferment.

Coconut Water is more nutritious than whole milk - Less fat and NO cholesterol.
Coconut Water is More Healthy than Orange Juice - Much lower calories.
Coconut Water is Better than processed baby milk - It contains lauric acid, which is present in human mother's milk.
Coconut water is naturally sterile - Water permeates though the filtering husk.
Coconut water is a universal donor - Its identical to human blood plasma.
Coconut Water is a Natural Isotonic Beverage - The same level we have in our blood.
Coconut water has saved lives in 3rd world countries thru Coconut IV.

"Coconut water is the very stuff of Nature, biologically Pure, full of Natural Sugars, Salts, and Vitamins to ward off fatigue and is the next wave of energy drinks BUT natural", according to Mortin Satin, Chielf of the United Nation's Food & Agriculture Organization.

Coconut water contains more potassium (at about 294 mg) than most sports drinks (117 mg) and most energy drinks.
Coconut water has less sodium (25mg) where sports drinks have around 41mg and energy drinks have about 200 mg.
Coconut water has 5mg of Natural Sugars where sports and energy drinks range from 10-25mg of Altered Sugars.
Coconut water is very high in Chloride at 118mg, compared to sports drinks at about 39mg.

Here are my two favorite brands. I can find these at any Whole Foods, or even Ralphs Supermarket!

So if you can, defintiely give it a try. Its great tasting, good for you and in fact the boost of energy it gives me is just what I need in the middle of my work day.. at a boring desk.. sitting... waiting for the time to pass! :)

Why make it easy?

2010-05-21T09:48:00.000-07:00

Wednesday.. was my day!

This day was chest, triceps and shoulders.
I decided to up my challenge.. increase the weights, increase reps. and just really push myself.

At one point, doing my triceps pull down.. my arms shivered with the last couple reps.....where I literally thought I was going to have to let go and let the weights slam .. kind of like the obnoxious men do. I am so SORE. My triceps, shoulders and chest are very sore. Hard to do certain movements, but although I am sore I do not have pain. In fact, Thursday I was sore from Wednesday and couldnt really weight train. I have to get my muscles time to repair. So rather than training, I did an hour of cardio and a ton of abs.

But as a popular motto goes........ "No Pain, No Gain .. right?

No pain, no gain (or "No gain without pain") is an exercise motto that came into prominence after 1982 when actress Jane Fonda began to produce a series of aerobics workout videos. - Wikipedia

Realistically, you should not have "pain" during a workout routine. Sure the motto is spiffy and sounds good. The reality of it is there is a difference between giving yourself pain and pushing yourself.

Myth: No pain, no gain Fact: Many people think if their muscles don’t hurt, they’re not having a quality workout. This is way off base. While resistance training can be intense, and some level of discomfort may occur, pain is not required for a successful workout. It’s also important to note that pain can be a warning sign of an exhausted muscle or torn ligament. - msnbc.com fitness myth article

So when I workout, I love to push myself. I love to feel the burn.. not the pain. I love to feel my muscles tremble and being sore the next day. Which brings to me to my next point.. many women are SO afraid of building muscle.. become manly and just losing the femininity that stereotypical gets associated with weight training.

Myth: I don't want to get too big. Fact: Often time, women who start lifting weights say that they do not want to get big to their trainers. For as long as I have been personal training, probably every other female client that I have trained as told me that. Many times women see images of female bodybuilders in popular fitness magazines (virtually all of them are chemically enhanced) think that they will end up very muscular looking when they put a hand on a dumb bell. This is simply not true. This is because women do not have the same level of testosterone as men. Thus, their muscle develops much more slowly. - Gary Cheung Personal Trainer

When my body gets adjusted to my current weight sets, and I can easily do 15 reps at 4 sets at ease; that is when I up the weight anywhere from 5-10 lbs depending on the machine. My goal is to do 15 reps minimum, 4 sets and for the last 2 reps of each set to have some resistance in my muscles. - And no I wont ever look like a man :)

I enjoy the challenge, and the resistence. I really love the way it makes me feel.. its like a natural high! My passion for working out, weight training and being healthy has become a big part of me and who I am.

Soo.. with that being said.. there is a big difference between "female body builders" (which I have no intention of ever doing) and a female with muscle, tone, definition and curves!

Bodybuilder women .. "Most of these women, unfortunately, use anabolic steroids (synthetic testosterone) along with other drugs in order to achieve that high degree of muscularity. " In fact, some of the biggest award winning bodybuilders no have jaw structure like a man, little breast tissue and deeper voices. In addition, they eat mostly protein and load up on amino acids Then of course training with insane of amount of weight, usually where only 2-5 reps can be done.

Strong, toned & defined women... well just dont take hormone :) That is huge part of the difference. Along with that, would be a good diet and exercise. Remember when you build muscle.. you continue to burn fat all day long! Weight training for the toned and defined is still resistance.. still with challenge but higher reps and more sets. For weight training, its best to set a goal - be consistent - get tired - and really just work yourself. Push yourself one step further than comfortable. - but remember not painful!

Here are examples of very muscular, toned and sexy women. That clearly train their bodies hard, but still are feminine.

First and foremost.. my biggest inspiration
(more so because she wasnt always the tiny, thin girl and in fact is hypothyroid.. and LOOK at her! )

Jillian Michaels

Then there is a few more examples...

Jami Eason

Amber Elizabeth

Jennifer Nicole Lee

Now what about those female body builders! ... More power to them for being able to put their bodies through everything they do to become known, and win awards etc. This is their lifestyle choice.. but one word WOW.

Crazy! huh.. the latter is not my style.. however the prior is defintiely my goal! My goal.. but in my own skin, my own curves.

So here's to continuing on my journey.. of my passion of fitness & health.. or.. perhaps what I should call my fitness addition!

Flakey Blogger :)

2010-05-18T13:04:00.000-07:00

So I haven't blogged in about 2 weeks. Not exactly sure why, just maybe haven't been in the mood.

I am still chugging along with my exercise and diet. I have lost 5 more pounds and have really been able to see more definition in my muscles. I just like that I feel more energetic, and healthy!

Today I had a Dr. appointment with Dr. Phan. This is a follow up on my blood work, and thyroid ultrasound. My blood work is good, and in fact my cholesterol is even lower than it was last time. It was never bad, and was really good last time - but now its even better! I give all credit to exercise, diet and avoid fatty fried foods - more specifically fast food! yuck!

Dr. Phan increased my Vitamin D intake, my Synthroid prescription, methylated Folic Acid and B-12 shots once a month. I really love his approach with medicine, natural remedies for various things and in addition to it all anti-aging to provide a healthy long life! With my blood levels and such my vascular health is fantastic, and in fact my risk of heart attack or stroke is >1% for the next 10 years. It also shows my heart, and vascular health is >30 years old! Which is perfect for me ;) ! My vascular health is perfect, My kidneys are working at 100% and well all other blood work was really good!

I always leave Dr. Phan's office feeling informed about my health, and even more motivated to stay on the healthy lifestyle that I have chosen for myself.

I not only enjoy eating healthy, and exercising - I have made this a priority in my life!

Fun, Fit, & Fabulous

So sore, and sometimes not so much...

Filthy Fifty

Never Too Old to Rollerblade

Best Heart Rate to Burn Fat?!

Reasons Steady-state Aerobic Training is Supposed to Burn Fat

*Women Only* Exercising that time of the month...

Mission Hydration

Shame on Me!

Summer Stomach - Got the Stomach Flu

Summer Stomach

Doubled It Up - Tuesday

Feel the Stretch

Proper Stretching Technique (source: physicaltherapy.about.com)

The Benefits of Stretching (source: physicaltherapy.about.com)

Saturday Strength with Sisters

B12 - the shot I love

Physical vs. Mental - Whats addicting?

Doubled-Up Tuesday

I love Saturdays

.Training for Thursday

Tuesday Training

Monday Bosu

Bruised Coccyx

Once again... I'm back

Cruise.. Caballeros, Food, Drinks, Slots and more OH MY!

Water of the Islands...Coconut!

Why make it easy?

Flakey Blogger :)

Women Only Exercising that time of the month...