Slimmons

Once again it appears that I have fallen off the blogwagon, but alas...life has just been a whirlwind of busy, work, travel and fun. I just got back from a week in Los Angeles to see Angela and it was an amazing trip.
Today we can thank a sick child and a snow storm for the odd chance that I am home to actually blog!!

So..let's talk about meeting one of my fitness idols.

You know who I'm talking about...THIS GUY!!

Sparkly.
Spunky.
Sweaty.

Seriously...what's trip to Beverly Hills without a quick stop to hang out with the King of Fitness himself, Richard Simmons.
Yes, THE Richard Simmons.

Angela and I were going to go to a "HardCore" class at Barry's Bootcamp Thursday evening however, a quick walk with the dog would change our plans...on our Abbey walk, we stop by neighbor/friend, Sara's house where we learned that Richard Simmons was in his studio in Beverly Hills that night.

Instant. Change. Of. Plans.

We rushed back to Angela's to get ready for class.

Pink--check

Sparkles--check

Positive Attitude--check

I have been a long time fan of Richard Simmons and meeting him in person just amplified that fandom! He is still so full of energy and is just as sweet & kind as I expected him to be.

The rules are NO PHONES and NO CAMERAS in the studio during class but after he will hang out and take pics. Ok, cool. I can follow the rules...

Angela and I wait around while tons of people start filling up his studio-a traditional "dance" studio with wood floors and a mirrored wall. There are all walks of life here--young, old, fit, not-as-fit, male, female--you name it. I was actually surprised that there were so many YOUNG ladies too!! There was a Zumba convention in town and several young gals were there to check Richard out.  I doubt they even recall the days of Richard Simmons in the 80's.

1980's Richard

Remember Deal A Meal?? (I DO!!)

and this is Richard now. Pretty sure his energy level is the same!!

High energy. The dude is a PERFORMER!! His energy was amazing and I found myself sweating and smiling ear to ear!

Here is a video clip from Richard's YouTube channel and this is exactly how the class was-- High energy, fun and he is definitely a performer! I even recognize a couple faces in this video as his "regulars".
The music was fun (and yes, he still uses records and doesn't miss a beat either!)

Before I knew it, my face hurt from smiling and I was dripping in sweat! It was a 90 minute class and the time flew by...the majority of the class was dance style stuff which was so fun and then we hit up a segment of weight training and then a core set and then a cooldown.

I am so happy that we went to Richard's Slimmons studio vs. Barry's Bootcamp.

I have always had a soft spot in my heart for Richard and his mission to help people. I have always believed that his heart was genuine. I was so  happy to see that this was 100% accurate and he is even nicer in person than I could have imagined...and Cute as a BUTTON!!

Next time you are in Beverly Hills, this is a MUST STOP.
It was a huge highlight of my trip!!

Not gonna lie, I did squeal like a school girl when he tweeted me today!!

Motivational Monday

I came across this article and just had to share because they are so true! So here is 12 Most Fundamental Habits of the Super Fit By Heather Frey. How many can YOU relate to??

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The super fit. What makes “them” different? They really are no different. They have jobs, kids, mortgages, school, pressure, but one thing does set them apart. Mindset. This mindset is what leads them to create solid habits, a solid mind, that lead to keeping their body “solid.” 

1. They don’t think of their fitness as work, but rather a way of life

It’s kind of like taking a shower, sure you can go without one, but you just don’t feel right the rest of the day.

2. They don’t skip workouts

They take training days as seriously as a Dr.’s appointment.
Appointments and meetings get scheduled around their workout time, not the other way around.

3. They take their rest as seriously as their workouts

They know that in order to perform at their best and to get the most out of their body, they have to give it a rest. Rest days and sleep are as essential as the workouts themselves.

4. They eat to fuel their goals

Everything they eat serves a purpose. Protein for muscles, carbs for energy, and produce for vitamins,minerals and antioxidants. Treats are done, but never over-done.

5. They tune everything out when they work out

Focus. They know that anything you give your undivided attention to works out better. Being in tune with your body allows them to make tweaks, and know which tweaks to make.

6. They push through frustration

If you think it’s easy for the super fit to get fit, and stay fit, you’re wrong. They’re highly competitive and always striving to hit new goals. They struggle like everyone else with busy lives, stress, plateaus, fatigue, and frustration. But there isn’t a thought of giving up, it’s just a matter of finding their answer.

7. They prepare their food in advance and don’t leave hunger to chance

They know what they’ll be eating the whole day. If they don’t bring their food, they know what they can order off menus and what they can find at a grocery store. Drive-throughs don’t exist in their world.

8. They use their flaws as motivators, not a reason to give up

They see their flaws (even if you don’t) and despise them like everyone else. But rather than letting their flaws bring them down, they use them to motivate them UP.

9. They envision the win-goal-finish line every day

The goal is crystal clear in their mind. The thought of the sculpted body, or winning the race always keeps them motivated. Regardless of life’s pressures they race towards the winner’s tape.

10. Persistence, persistence, persistence

Yes…they are persistent!

11. There are no excuses

They learned early that excuses are time-suckers and don’t get you anywhere near your goal. Better to get it done then whine about why you didn’t.

12. There is no giving up

Enough said.

What are some of your best fitness habits?

What a LOSER

I have a friend who I have been trying to motivate to get healthy for a while. I would mention things here and there but not get in her face about it. I believe that change must come from within--not someone telling you to do it. 

I try not to be one of those obnoxious people who quit "whatever" and now must convert everyone they know into their lifestyle--you know what I mean, the former smoker who goes on and on to everyone who smokes how they MUST quit!! Or the alcoholic who preaches to anyone who drinks, even responsibly, how they MUST quit!! Or the former fatty who goes on and on about the evils of a sedentary life filled with Twinkies and Chinese take-out?? Ok, so in reality I could get up on my soapbox about ALL of these things, but I don't. Personally, I find these people quite annoying. Back in the day if anyone got in MY face about my smoking, drinking, eating, whatever I would just tune them out and imagine blowing a big puff of cigarette smoke directly in their face. HA!

This fall though my friend came to me and said that she was ready to make some changes and wanted my help. She was giving me permission to "get into her business". Words cannot tell you how happy I was to hear those words--I love this person dearly and want nothing but the best for her!! She did let me that she was going to wait until AFTER the Holidays to get started on making healthy changes but she was COMMITTED and READY to make some changes.
That was all I needed to hear.

I started doing some research since as there are a couple medical issues we need to deal with and I wanted to be sure I set her up for success! We would need to ease into exercise and make some serious changes with nutrition. We had several conversations over the weeks leading up to the big change-what kind of changes we would make to her eating, HOW she was going to eat, WHAT she was going to be eating and how we could transition her into a more active life.

We talked about her goals and the importance of making goals. All kinds of goals. Big ones, small ones, short term and long term goals. One of her goals was to lose 30lbs.

Here we are three weeks into January 2011 and guess what??

She is almost 1/2 way to her first weight loss goal!! At our last "check in" she was down 12 lbs.

Know what else??
She is exercising
She is attending group exercise classes
She is eating clean foods
She is feeling stronger and stronger

I am so proud of her dedication over the last couple weeks and how well she is transitioning into making LIFELONG choices about living healthy. We still have a long way to go together to reach ALL of her goals and we will. I am just happy for and all she has accomplished thus far!! Her hard work is paying off.

So FRIEND--keep up the good work. I am so proud of you and I am here for you no matter what. I admire your bravery to face some fears and conquer them. I have no doubt you can be successful at anything you want to accomplish. I know first hand just how strong you are--remember that.

But here is a warning to you: Now that you have given me "permission" to get into your business, just know that if you start to get off this wagon, I will go BANANAS on you!! I will make Jillian Michaels look like Mother Theresa.

Don't you EVER say YOU CAN'T DO IT!!

Work It Out Wednesday: One Hot Mama

Some of you are aware of a little group (about 500 of us!) I have on CafeMom called Work It Out Sexy Mama. Some of you are even members of this wonderful group of positive ladies. For those of you who do not know what Work It Out Sexy Mama is-it is an online community of Mom's who love (or or are learning to love) working out! The group shares tips, hints, motivation and inspiration. Best of all, we challenge each other and it is a tremendously supportive group-No drama, no B.S. 
This group of gals have been there by my side from Day One of my journey-I don't think I would have accomplished some of the things I did without their support! 
We have every fitness level from beginner to the competitive athlete. We have runners, we have triathletes, we have Mama's the rock the Kettlebells, lifting Mama's, Yoga Mom's...You name it-I bet we got it! The diversity of the group is what makes it SO unique and fun. There is always something new to learn.
We have several ladies in the group who have accomplished amazing things in their lives-from running their first 5k to rock climbing, to losing a tremendous amount of weight or fitting in those "skinny jeans"- Ladies who are living better every day and have transformed their lives through fitness-and today I want to share the story of one of those Sexy Mama's with you.

Say Hello to Melanie-aka Mellie.
Now Mellie does not do any cardio *collective gasp* Yeah, I know! She does not run. She does not bike. She does not pedal away on the elliptical- She lifts, and she lifts heavy! But her results don't lie.



Mellie-BEFORE



Mellie-NOW








Q: You have gone through an amazing transformation-what triggered your desire to get fit?
I always loved lifting weights. It all started with a phys ed weight training class I had in college. I continued lifting weights on and off after college and while I had my kids. But once I had my 3rd child, my weight really started to sky rocket and as my 3rd child got a little older I was able to find time to start back at the gym.

Q: Tell me about your journey from Day One to now-

In 2007, I was 207 lbs. It took me until December of 2008 to join the gym. At which time I had gotten down to 191 lbs. I never liked cardio and got into the mindset that I wanted to be stronger so I'd weight train instead of doing cardio. I knew the weight loss would come, just more slowly and I accepted that. So I started lifting - heavy. Low reps, high weight. I started with my own basic program and then became friends with the trainer at the gym (heck, I was there so often, haha) and we became workout partners. He pushed me hard and designed my programs and I developed a strong base of muscle. During this time, I cleaned up my eating very slowly. Started off cutting out junky food before bed, then started cutting down on junky food during the day. I managed to get my weight down to about 150 lbs. I stayed there for some time and then hired a competitive bodybuilding trainer. He gave me a very strict nutritional plan and started designing my trainings. I'm now down to 136 lbs and still getting stronger.

Q: What was the biggest challenge you faced meeting your fitness goals?

My eating. Diet is so important - it's about 70 to 80% of your success in weight loss. I always knew this but didn't embrace it until training with my new trainer. At first I told myself that, "I train because I want to eat whatever I want!" but that idea slowly faded as I started seeing results. I discovered that I didn't want to feed my body a whole bunch of bad food when I was working so hard to improve my health and fitness. I'm glad I did it the way I did, though, because it became a lifestyle - not a 'diet'. And I fully embrace it because I'm ready for it.

Q: What is a typical workout week for you?

I work out 5 days a week now. Each session is about 45 minutes long. My trainings have become non-traditional in the sense that most people look at it and say, "wow, that's weird!" I have muscle parts that I'm not focusing on this training session because they've reached a certain size or shape already and then I have other muscles that I do two days in a row because they need to be improved to make myself more symmetrical. I have supersets and negatives in my training and timed rest periods between sets.

Q: I know you hate cardio-do you ever see yourself attempting anything cardio related??

Nope. Not regularly, that's for sure! Even if I decide to compete my trainer has said I can (and will) do it without cardio. I will get my results from my nutritional plan. I've seen him do this with another client of his and it works. He knows his stuff and I fully trust his judgement. BUT, I do enjoy rollerblading and swimming and like to do those on a recreational basis.

Q: Tell us more about Mr. Trainer-
Hee hee, well, I mentioned him my other responses but basically he's got me on a 5 day split. My programs last 6 weeks. He doesn't come to the gym with me but I go see him at his work and get evaluated and get my new programs and he goes over them with me. We never talk about how much weight I'm lifting because it's of little importance. I lift heavy enough to push myself hard and that's what counts. I tell him that he's the brains and I'm the muscle... but don't let that fool you, he's buff too!

Q: What do you normally eat? What are you eating now with Mr. Trainer on board?

Before my nutritional plan, I was eating 5 to 6 times a day. Usually cereal and yogurt for breakfast. Peanut butter sandwiches and cottage cheese for lunch. Snacks in there. And various stuff for supper. Now my eating is much different! A real bodybuilding nutritional plan now! Egg whites and plain oatmeal for breakfast. Low fat cheese as a snack mid morning. Meat and green veggies for lunch. Shake for my afternoon snack. Meat and green veggies for supper and low fat cottage cheese before bed. Absolutely nothing else. No bread, no milk at all, no butter... It's an insanely tough nutritional plan and I had a rough time the first week... about 3 days into it. Looking back, the shock of the new plan made me physically ill! No joke! Now, though, it's much easier (it's been 3 months). I do get a cheat meal once a week, though! And that is the best time of the week! My friends marvel at how much I can put back for my cheat meal.

Q: What are your goals? Do you want to compete (in bodybuilding/figure competition)?

My goals right now... hum, tough to say for sure! I want to lose all my excess body fat. I want six pack abs (they're coming!)! I want to be really cut (I'm on my way in that department too). Competing might be in my future, but not yet. I don't feel ready. By most standards, I'm still a 'baby' in my training - it's only been 2 years that I've been lifting seriously. And the average age of competitors seems to be a little older than I am right now so I think I have some time to decide. Although, I'm pretty spontaneous and who knows? I might make the decision tomorrow! I'm just like that! I think that when I feel ready, it'll all come together.



Mama's got Muscle!



Q: You are now a single lady-do you find your physique helps or hinders your dating life?

Well, here is what can sum up my dating life: I've turned down dinner dates because it doesn't fit in my nutritional plan! People tell me men are intimidated by me but I don't always believe that. I hang around with a lot of men at the gym who have the same goals as me so they are, finally, accepting and supportive of me. At first none of them would talk to me but once I got to know one or two of them, we all became friendly. Some of them even like to learn from me and ask me training questions! And I've always said that if a man in intimidated by me, well, that's not the type of man I'd want to date anyways! As for my muscular physique - like any feature, some men love it, some men hate it.

Q: What is your biggest fitness achievement or proudest moment?

I was very proud of myself for bench pressing 175 lbs 3 times, when I did that I weighed about 150 lbs. I always loved benching and hitting that number naturally - no drugs or bench shirt, was cool. Doing unassisted dips and chin ups was also nice. And now I can do a couple unassisted wide grip lat pull ups which is also an achievement for me!

Q: What is your best advice to someone new to weight training?

Don't under estimate the importance of weight training. Don't be intimidated. Go as heavy as you can.

While Melanie's path may not be the path you choose to follow, there is no denying that his lady has taken control of her life and her health to become a fitness role model to many. Her sense of humor is always appreciated and I am so glad she is a part of our group!

Do you have a question to ask Melanie?

Friday's Fitness & Fuel: Sunshine & Rainbows

Are you willing to fight for your dreams?

The world ain't all sunshine and rainbows-It's a very mean and nasty place, and it don't care how tough you are...It will beat you to your knees and leave you there permanently if you let it. You, me or nobody is gonna hit as hard as life. But it ain't about how hard you hit. It's all about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That's how winning is done~Rocky

If I am going to fight, I need to refocus on the two F's:

FITNESS-I don't have a problem working out. I really do love it. All of it. Cardio-weights-whatever. I love the way I feel after a good workout. I just feel like I am off track and all over the place. I finally logging some good running the last 2 weeks (although yesterday's rain derailed my running plans). This was actually a relief since my toes are still all red and irritated from my sock fail on Wednesday. So I hit the gym and decided to brutalize my legs for an hour. 20 minutes on the Cybex ARC trainer doing hills with 70lbs added resistance. Then I did a quick leg workout Tabata method-which took around 40 minutes.
What is Tabata?
Tabata (aka 4 minutes of hell) was developed by Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness and Sports in Kanoya
Tabata Protocol is an interval routine developed by the head coach of the Japanese speed-skating team. It's called a protocol because Tabata and his team took the speed-skating coach's workout and studied it to quantify just how effective it really was. The workout consists of 20-second "sprints" interspersed with a rest period of 10 seconds. You can pretty much "Tabata" any cardio workout--or even most resistance exercises.
Today's workout was strength training and not cardio based so I applied Tabata to reps.
Max reps for 20 seconds/10 seconds rest. 8 rounds for each exercise with 1 min recovery between sets.

1. smith squats 60lbs  
2. forward lunges, left leg 15lbs DBs  
3. forward lunges, right leg 15lb DBs  
4. high knee jump rope  
5. backward lunges, left leg 15lb DBs  
6. backward lunges, right leg 15lb DBs  
7. jumping squats  
8. belt kicks

So my legs are feeling the love today. Nothing like a little soreness to know that you hit those muscles in a way that they needed to be hit. Call me a masochist, but I really do love the way my body feels after a really good workout.


Another day of rain today so no Friday morning run with the BOB Brigade. Instead I am heading to the gym for some quality time with the iron, a little cardio and if time allows-POOL TIME!

I am going to sit down this weekend and take a long look at my fitness goals for the next month or two and write up a plan of action.

One part of my plan of action is participating in the Holiday Bootie Buster Challenge being hosted by RunToTheFinish! Y'all know how I cannot resist a challenge~especially when there are cool prizes involved!! The Challenge runs from 11/20 through 1/7 so if you are interested in participating, check it out!

 

FUEL-This is the one place I have been lazy. I know what to do. I know how to do,  I just have not. Halloween is done and over but this was just the kickoff party to months of celebrating with food! We've got Thanksgiving, my anniversary (yes, this is a Holiday!), Christmas Eve & Christmas Day (2 distinctly separate holiday celebrations in my family), New Years Eve & New Years Day all still to come. I have been quite lax with my nutrition lately and have been allowing too many "treats". I think having a clear race schedule is causing me to do that -I seem to be at my best when I have a goal and a focus. Even dreaming of getting abs like EMZ has not been pushing me to eat clean BUT-I am not gonna throw in the towel, I know how important a clean diet is for overall health and wellness. Never mind my goal of having those amazing washboard abs and running in a teeny-tiny sports bra & race bib once warm weather arrives. I also know that leaning out a bit is going to give me some speed so...
It's back on the EC wagon for me! It's really all just a matter of planning for me. If I plan things out, I stick to it. No plan, I'll eat whatever. I have a big dry-erase calendar/schedule of my workouts so now I just need to get the old "menu plan" back up on the fridge!

So my weekend plans include making plans: running & workout schedules, food plans and menus.

What are you fighting for?
What is keeping you fit?
What is your fuel?