Motivational Monday

From left to right. I'm enjoying a lime, ginger, cilantro pop created by befreeology.com .
Sunday session with the special training tool. Killer Resistance.

 I focus on the positive people in my life;those who I see daily and encourage me to make good choices. I allow others to get to know me and expand my circle. I remain grateful because my life, with it's ups and downs, is a beautiful life worth living.

This weeks Sunday Session is a great example of this. I was struggling with my knee pain but remained coachable. Others in the group were also discussing their ailments and limitations. After awhile I said, "no more, get working". They all saw it as "Norma is bringing down the hammer" but I explained my reasoning at the end of the session:  

     If I came down hard on everyone because it is important that we do not give in to the inner                  voice and the explanations. I understand we have those feelings but I encourage you to reframe            your outlook when in doubt and create positive notions. The mind will allow you to get much              further if you do not focus on the negative. You can acknowledge the pain, you can try the                  exercise and then if you cannot do it. Do the modification. Do what will get you there the next            time. Just do not give in the inner voice and stop. "DO" what you can do. Accept the feeling then        move through it.

I did just that through most of my workouts last week. I tried it, couldn't do it, then kept going. By Tuesday I was ready to throw in the towel. I dragged to the workout but got there. By the Saturday I was struggling at the beach. Then on Sunday, as if it wasn't hard enough, Anthony added a resistance band training tool to the mix. I let go of the inner conversation and talked myself through my ability to do it. 

You to can reach great heights with a change of thought. You can reach your goal. You can do it all.

Here's to staying empowered.

Sweet Saturday

Being able to claim I gained weight back and declaring I am not afraid made all the difference this week. There were also various factors that came into play. 

1. #theworkout intensive requires a weekly check-in. I am honest and openly share my struggles.

2. Seeing a picture of me at 238 pounds last year and 238 pounds this year was encouraging. I focus on my triumphs and not my failures.

3.  The last cementing factor. I witnessed a horrible accident on Monday morning. It was a truck pulling out of a driveway. He took a risk and took a turn out. His slow movement makes me believe he doubted the move. He clipped a car that spun out and almost hit me. He cut a corner and came out loosing. My point: you can't cut corners.

So this week I kept track. I stuck to tracking and the outcome was a 5.4 loss.

Yay! Here's to staying strong!

Remain Coachable

When coach asked me to send him everything I ingested for the last two days ... shame was the first emotion I felt. I was ashamed about the choices I would soon make. Then I snapped back to reality and told myself there was no reason to be ashamed. I took on the task and remained coachable.

Below are my meals for the last three days. I added Thursday to the mix in order to keep in line with today's post. It is a true testament of the choices I make good/bad.

4/21 Meals

4/21

-Breakfast. Hibiscus, green and tea.-Breakfast sandwich with egg whites, spinach, avocado,  tomato and turkey bacon on wheat bread.


-Lunch. Green juice with Ginger and pineapple.
Peanut butter and jelly (2tbs) on wheat bread. 

-Snack. 1/2 of the fruit bowl - papaya, pineapple, cantaloupe  and watermelon.

-Dinner. 3oz rotisserie chicken breast, mixed green salad no  dressing. 1/4 cp Humus and 1/2 of a wheat pita. 

**Not in picture ** 1/8 cp of talenti gelato.  
-Hydration.10-12 cups of water.

4/22

-Breakfast.Green vanilla jasmine tea.

04/22 Meals

Same sandwich as above (super hungry-skipped the planned oatmeal)

-Snack.Green juice with ginger and almonds

-Lunch.Three pieces of salmon sushi and three pieces of salmon sashimi. I was full and had the planned salad an hour later when I became hungry. 

-Lunch 2.Mixed greens, walnuts, cranberries and goat cheese. 2 tbs. of balsamic vinaigrette dressing

-Dinner. Mixed Green salad with portabello mushroom,  purple onions, and avocado.1/4 cup of cotija cilantro dressing for the entire salad bowl (serves 3). 
Carne asada (didn't weigh... 6oz?) . 1/4 cup of pinto beans. I went nuts with 4 tortillas **not in picture **

**Not in picture**Handful of almonds
-Hydration.10-12 glasses of water 
Also had vanilla Cinnamon tea at some point.

04/23

04/23 Meals

-Breakfast.Berry Tea **not in picture**
Greek yogurt with honey, almonds and a banana

-Snack.oatmeal with Cinnamon, raisins, and almonds

-Lunch 1. Wheat pasta with balsamic vinaigrette sauce and tomatoes and chicken breast.
I was full and had the planned salad an hour later.

-Lunch 2. Spinach salad, spiced walnuts, cranberries and goat cheese. 2 tbs. of balsamic vinaigrette dressing

-Snack. Oprah Cinnamon Chai Tea Latte - tall
banana

-Dinner. **this meal and dessert are not in the picture**Mixed Green salad with lemon and herb vinaigrette. Carne asada - 6oz . 1/4 cup of pinto beans. 4 tortillas. 1/8 cp. of talenti gelato

-Hydration. 6-8 glasses of water

All of my teas have no added sugar. The Chai Latte is the exception.

There that is everything.....clear vail. 

Here's to keeping it real and making better choices!

True Tuesday

It is time I come clean with my food choices. It is often the topic I avoid because it my source of insecurity. It is where I lack structure. I can pretend that I eat proper healthy meals daily - but I do not. I do well for a few days then I fall back to bad habits. If I jog my memory I can say that these days its been more cheat meals and less healthy meals.

Part of the reason I create events and series for the community is so I can assist others with adapting new healthy habits. This, of course, must include my own. I often say it is best to lead by example. So I am starting today.  I know I can practice mindful eating. I know I can say no to the fries, the cake and the ice cream. My top three vices are not worth the repercussions.


Below is the plan for today.

Breakfast
Oatmeal with almonds and cinnamon

Snack
Pineapple with almonds and yogurt.

Lunch
Chicken Breast with steamed vegetables and brown rice

Snack
Yogurt with almonds and banana.

Dinner
Ground Turkey with beans and  green salad.

It is time I put in the work with my meals so they can match the work I put in with my workouts.

Here's to continuing to live a life without medication.

Sunday Funday

Los Game Changers
5K Conditioning Series
Day 1 - 04/12/15

The 5K conditioning series started today. It was a hit! We started the session with measurements, weight in, personal goal setting, and self-acknowledgement. Then we got to work with a group stretch, warm-up and intense circuits led by Coach Freeman. We concluded with a proper cool-down, stretching and a weekly intention. The group was also provided with a 12-week activity guide, a circuit to complete at home and suggested meals for a day. The first team is set and on FIRE!

They each thanked me for putting this together. I am grateful for this opportunity. I have long envisioned bringing this type of series to the community. I consider it an honor to be a part of their journey. They provide me with a new level of accountability and push me to share myself in new ways.

Here's to playing full out...out of your comfort zone.  



Remain Coachable

Coach and Me after telling him, 

"I signed up for another Mudder!"

When I packed my Los Game Changers tee-shirt to train on Wed. I did not know I was doing Tough Mudder again. At least not so soon. 

There was a sale and I wanted in. So I found a few people willing to jump in with me. Before I knew it we had a team of 8! I was ecstatic and couldn't wait to tell coach I was doing it again. 

I've made several distinctions in the last few weeks. I know where I stand and where I need to push. My knee will be seen by a Dr.soon so there is no second guessing about my ability and I can push harder after clearance. 

Here's to playing the game! 

Training Thursday

My March stats are here. I did not hit my 2 hours a day mark. My average was 1.30 a day. I did well. After the Tough Mudder I know I just have one major goal. Train hard for life. This is no longer about training for the next event. Simply because life is the event. I feel better when I am active and I exercise. I love the thrill of trying something new and exploring. So I keep going strong. 

So I invite you to start tracking you activity on Edmondo and start sharing your stats too!
Here's to having fun with activity...for the love of life!

Wonderful Wednesday

Cristina Shares her Story

Below are Cristina's insights, turning points and encouraging words. Thank you Cristina for being raw and real.  

Wow!!! How time flies. People come and go out of our lives for good or bad but not my Norma. It's crazy how people cross our paths but it all happens for a reason. In 2008 I decided to go back to school to pursue one of my many goals. Much to my surprise I gained a lifelong friend along the way. I first met Norma in class a few minutes before our lunch break. Not knowing the neighborhood much I couldn't decide what to eat but damn was I hungry and picky!!! Norma mentioned she worked around the area and knew a lot of great places we could grab a quick bite to eat. Well before I know it I'm in her truck driving somewhere to eat, (yes, we connected over food and I got in a strangers car). lol!! From that day on we had lunch every other Saturday and she made it a point to introduce me to new places and take me out of my comfort zone.

Well ...moving forward. --> The pressure of being a full time student, working a full time job and being a mother and wife began to take a toll on my body. My weight went up and down. I was like a damn yo-yo. I couldn't manage to stay at a certain weight for more than 6 months but I did manage to stay within a size 9 to 13. Except for that one time I managed to drop to like a size 3 but not for long. Lol. I was tired of walking around with "fajas" on to keep the extra stuff nice and tight. I could no longer bear having a muffin top or a serious camel. I was tired of getting tired while walking up a flight of stairs or on drives; the seat belt being so tight and uncomfortable around my stomach pouch. Not to mention I had my mind wrapped on this one fab dress I wanted to wear.

As I had brunch with some of my good friends I sat there listening to their weight struggles and their success stories. I started having all these crazy thoughts in my mind about my body and how unhappy I really was when ever I gained weight.  That's when it hit me it was time to make a change. My friend Ruby mentioned this program called Weight Watchers. I was so intrigued so as soon as I had a chance I researched the program and I figured it won't hurt to try. On top of that Norma introduced me to new ways I could stay active while having fun (pole sisters...lol). Sure enough ONE year and NINE months later I am down to a size 3 and 45 lbs lighter. In three more months I will have a new benchmark : I maintained my weight loss for ONE full year. How exciting...yey!! I've always loved myself. Now I'm just infatuated with all of me!! 

On a Serious Note: Throughout this journey I have learned to accept that I will fall. I will gain/lose a few lbs. I will stumble. I will rise. I'm not perfect. I'm human. I will get back up and continue to push harder and love myself for who I've become physically, mentally, & emotionally because it's a lifestyle not a phase!!! HARD WORK, BLOOD, SWEAT & TEARS PAYS OFF. I could not have done this without the support of my family and friends!!

My motto..."Anyone can start a journey but staying is the challenge. Remember all the hard work as for today marks the day your journey transforms into a lifetime challenge."

Monthly Feature - Inspiration Cycle

APRIL 2015

CRISTINA

My Cris. Everyone's Tina.

Cristina and I met when I was at my heaviest. I was ready to make one of the largest turns in my life. At age 30 and 318 pounds I was going back to school and practically starting all over again. I was nervous about my size and making new friends. After the first lecture break I invited strangers to go to lunch with me. Cris was a last minute addition who just jumped in the car when we all told her to join us. I still remember her jumping into my car all giggly and asking, "where are we going?" - I said, "Don't worry, we'll figure it out" - TRUST.

She came into my life during a time I was rebuilding myself. In some ways she reminded me of me. Crazy, wild and free but with a mission! She loved to have a good time and party. I stuck to her and warned her of my past mistakes. She kept me on check for assignments. We pushed each other to our limits and she always impressed me. Her stamina to keep going...her will to complete the course...it all kept me afloat. We made it to our AA graduation without the original pack. Then 2 years later our BA. Then came life after graduation ... weight loss.

Cris joined Weight Watchers (WW) and I followed my own track. We took a lot of fitness classes together at the beginning of our weight loss journey. We also shared distinctions we made including the fact that weight loss was more about being healthy and less about the number on the scale. Once my weight loss results came to a halt I joined WW with Cris. By then Cris was more than halfway there. She once again amazed me. She met goal within a year and wore the dress she wanted for her sisters quinceanera! Cris is now a WW lifetime member and continues to work on her fitness goals. She will be joining me on various 5k's, the Yosemite 1/2 Marathon and the Spartan Sprint in 2015. YAY!

Cris I thank you for who you are. You're tenacity is unmatched and it keeps me going. Thank you for helping me rebuild myself and for being there through the best and worst of times. Most of all for letting me in and for allowing me to experience all of you. You are truly beautiful in and out. Much love to my beautiful warrior! ROAR

Motivational Monday

Keep Going. 

Monday's are a good day to start fresh. 

Eat Clean. 

Go for a walk. 

Just keep it simple and keep moving.

#sisepuede

Sweet Saturday

Training time. Nose to the grind because I got my numbers and I do not like them. Here is April's Schedule.

Sat. / Tues. / Thur.

Yoga
theWORKOUT (8 week training intensive)
Spinning

Sun.

5k training series (contact me if interested)
Yoga
OR hiking

Mon. / Wed.

Yoga/PiYO
Walking/Jogging
ROAR

Fri.
OFF