WONDERFUL WEDNESDAY

Training has been difficult for me to get to these days. My body does not feel the same but yesterday I showed up with my "I'm a lover and a fighter" t -shirt ready to play.  I was off my game but kept pushing.

Acknowledgement of the tee from other gym mates always gets me going too.  Like I need to prove I can fight hard! So I did.

Meals were on point!

Breakfast: Greek yogurt, 1 hard boiled egg, and one slice of wheat toast.
Snack:  banana and almonds.
Lunch: steak salad. Red cabbage,  broccoli, zucchini, green onions, radishes, cilantro,carrots and shredded carne asada.
Snack: 1/2 cup of mixed fruit salad. Strawberries, pineapple, and cantelope.
Dinner: Turkey soft tacos with pinto beans and green salad. Turkey meat was cooked with lots if veggies to up vegetable intake. I used whole wheat tortillas for the soft tacos.

I am also meditating two times a day to get my mind on the game. I have avoided sweets for two days. I don't miss it. I am at peace.

Have a great day!

Sunday Funday

Well it's a wrap...oh wait the day is just starting!!! I've got a  busy day at Disneyland. I've also got a day of bad choices behind me.

Today will be a meal/food challenge and I'm up for it.

1. I can resist foods that do not benefit my body. 

 
2. Fun does not have to be associated with food. 

3. Being healthy is a priority.

So I start my day by working out with the coach and releasing guilt over yesterday.

Here we go!!! 

Training Schedule Tuesday

Here it is ... The June Workout Schedule.

I am concerned about a few things like my knee and the new classes I will be attending. I figure I will not know until I try so I'm going for it. I am also going to finally go get an MRI. There are a few large motivators so I figure the time is right.

1. I'm getting blood work done in a couple months.
2. The hubby and I are going to the Caribbean for our anniversary in August.
3. I'm doing a half-marathon in October - 18 weeks!
4. I'm doing the tough mudder in November - 21 weeks!
5. I love me!

So come on and circle some days to see what you will be doing to up your game! Check out the Exercises tab for some easy starting pointers and variations in activity. Go play!

SUNDAY FUNDAY

Hikes are good markers for my progress. I may huff and puff on inclines but each time it gets easier. Then with time I change the level of the hikes. Hikes continue to motivate me and push me to do better.

So I keep going.

Below is my workout schedule for this week since I'm in TM preparation mentality.  Get it going!

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.

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.  



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!

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

Sunday ... Lucky 13

Escondido Falls Hike - 03/14/15
Los Game Changers

Thought

There is a reoccurring need...to let go. Let go of pain, anger, doubt, missed love, fear, and past situations. They can all stop me.

I let go. On the other side I see victory. I see grandness. I visualize me at goal.

Hike Day

Accomplished and Ready. I'm smiling!

Yesterday was group hike day. I was out of my element. Part of the hike was very easy. The other part was strenous and had me confronting fear. I also had to talk others through their fears by acting strong and collected.

When I thought I would fail I became present to all of my training. The multiple times coach told me, "You got this!". I thought about my weight loss achievements. Then I told myself, "This is next level for you. Don't think ... let go!"

I let go of fear and got through it with confidence.

Action

I applaud myself for what I do. I continue with training. I am 13 days away from tough mudder. It is all about beleiving in me...it is the clarity I need. Thanks this great day. Thanks to lucky 13.

Here's to believing in you. Be amazing.

Wonderful Wednesday

Self-Motivation

The workout schedules I create keep me on track. I have not created a schedule for a few months because I was working with "Los Game Changers" and our team schedule. I was also sick in January and most of February. My motivational Monday share from 03/02 was an eye opener. The endomondo e-mail made me want to plan and do more.

Activity Boundaries

I created my workout schedule and have set some supportive boundaries for myself. For example, I have a few "EXTRAS" on the schedule like Kickboxing/Under the Belt on Tues. & Thur., ROAR as a double on Mon. & Wed. Which means if I feel good and energized I will take the EXTRA class. If not I will go home and rest after ONE class. This will still put me at 2 hours of exercise a day since I am sticking to yoga and PiYo mornings. Activity in the morning keeps me focused and balanced. I notice the difference in my performance right away. I am also walking, hiking or jogging for a minimum of 30 minutes 4 days a week.

Playing Big

The goal is to keep a steady pace and shoot for at least 2 hours of activity a day. Friday's are my OPTIONAL active recovery days and will be the exception with an an hour of activity. If I am sick I will not make myself wrong. I will listen to my body and provide it with self-love. If that requires rest so be it. However, I will not use illness as a cop-out so if I feel I can remain active...I will keep pushing. I am playing big!

Here's to lighting the fire and keeping it moving!

Motivational Monday

The Coach in Action!
Freeology Seminar 02/07/15. Photo Rights: Freeology

Training

My workouts are a huge part of my weight loss. I was never able to stick to a plan in the past. I did not know where to start or I would loose motivation when I did not see results. I would hire trainers and a lot of the times would quit because they were bad e.g. slapping my butt once I lost weight or telling me I would never do it without their help.

I also had the type if trainers who talked smack and pushed so hard I felt weak or stupid and I did not want to go back. Coach Anthony Freeman changed my game when I met him almost 2 years ago. He challenges me. He modifies routines. He switches routines. He does his research. He motivates.

Knowledge

The coach makes it a point to share what he knows and creates programs, workshops and seminars at reasonable costs for his students/clients. He is dedicated to fitness and is passionate about helping his community. In the past he provided free workshops for his students in order to improve our quality of life. You can see some of these guides on his  website media gallery. 

Food

He recently hosted a Freeology Seminar where he provided knowledge about the importance of good food. I simplify this greatly due to the complexity of the topic. I am clear this is my next step in healthy living and hope to share some of his teachings through this blog. 

Gratitude

This is why on the day of his birth. I thank him. He has impacted my life in such a powerful way. He has made me fall in love with fitness through ROAR and has pushed me to spin. He reminds me I have more power than I think and pushes me when I think I can't do more. He has never made me feel less for my lack of ability and has always been respectful of my process.

Thank you coach for motivating me daily and for molding my body. May you be blessed with many more years. I look forward to inspiring fitness with you.

Feliz Cumpleanos Antonio! ;)

Remain Coachable

Working Through it

Just as I think I'm not going to make-it or I doubt my abilities I strap on my big girl boots and keep pushing.This was the case when I doubted being ready for tough mudder earlier this week. I thought, "65 days and I feel lost". The coach's words "done" meant so much for he saw beyond my own vision.

I knew I had to clear my mind and think positively about my own abilities. I did not get frustrated about my low performance, (one class instead of two), and just remained on my slow and steady progress mind-set. I was focused on mental-strength.

The Results:

✔I was complimented at work for the progress I've made with my weight loss.
✔I was coined skinny at work.
✔My boobs stick out further than my tummy.
✔An individual shared their weight loss story with me and thanked me for being their source of inspiration.
✔An individual contacted me to find out how he could start his transformation and tips for weight loss success.
✔A friend and member at accelerate studio proclaimed me her "SHERO"!
✔I feel the love and encouragement of great like minded individuals.
✔I found true joy in spinning. A class I once hated and only continued to attend cause "coach says".
✔I have a workout happy hour crew at the studio and for once in a long time feel I have the social environment I missed from my old bar happy hours!!
✔I feel confident in my journey and I release my fears ongoingly.
✔I forgive myself for not being perfect.
✔I fuel my body with foods that nourish it.
✔I am breaking down barriers actively.
✔I feel free and remain open to the grand and beautiful possibilities.

The journey is just ramping up and I feel the earth rumbling with excitement for what is coming. Yay!

Here's to living the dream.

New year. Same me.

I own who I am and let go of hold backs. I see things for what they are and eliminate the stories I've created to stop me from achieving the goal.

I'm starting the year with a hike and clear vision of what I desire the most. A healthy, self-loving, adventurous and fit me.

Here's to playing big!

Remain Coachable

The Journey and My Coach

For info. about future workshops and fitness classes
please e-mail: joinaftoday@gmail.com

I can be a renegade. I can be vocal about what I do not like but just as easy I can be understanding and above all coachable.

It is not often you find a trainer/coach who is dedicated, passionate and understanding. Anthony has been a key element in my transformation. He is passionate about fitness and understands how important it is to modify exercises for my fitness level. He also knows when it's time to push harder and make me do more. A prime example of this was when he pushed me to complete the spin workshop. I was trying to just participate in only the HIIT workshop because I did not enjoy the spin class I tried in the past. I tried to talk my way out of it by stating how hard, uncomfortable and painful it was the first time. 



He listened then simply stated, "it's not optional". Yes, I wanted to throw myself to the floor kick and scream and throw a CLASS A tantrum but (1) I'm grown and (2) he wasn't listening. **HAHA ** So I said, "fine, I will remain coachable and do it". This is because I trust his skills and know in the end he's on MY TEAM. He has not guided me wrong with ROAR and he is dedicated to his clients/students obtaining optimal results. He provides weekly workshops to make sure we remain informed and tries everything to keep us focused. I have lost 101 pounds to date - 60 of them while training/coaching with Anthony. So I listen and trust his guidance. 

Spinning Workshop with Anthony Freeman - Nov. 2, 2014

The result of the spinning workshop: 

It was not as bad the second time. It was not as painful. It was still uncomfortable but I chose to focus more on the elements I liked about the workshop and his coaching methods. Once it was over I committed to doing it twice a week. Today is day two of week one in spinning. I'm ready for another awesome fitness adventure! 


Here's to remaining open to change.

Happy Friday

 Hiking, Drills and Runs Work-Out

Training with Cory. My Wednesday Fitness Highlight. 

My Wednesday night trainer, Saul, said we were just going for a hike to the Hollywood sign for our work-out. Little did Cory and I know that we were in for a treat! We hiked for an hour and a half, then Saul had us do various drills going up-hill, on flat dirt, and through the bat cave.

The work-out reminded me of how much fun I have outdoors and it really broke up my week. YAY!

To having work-out fun!

May Training Schedule

The highlight of the month will be the trip to Lake Tahoe and Yosemite. I have never been to either and I'm looking forward to it.

Lake Tahoe and Yosemite

I will be on a white river rafting adventure. It is one of those things I really enjoyed in the past and have not done since 2003. Mainly due to my weight. I did not feel strong or confident enough to raft but I'm READY!

I will also go hiking. I will be doing some research to determine what fits my fitness level. All I know is I want to take in some beautiful views and I'm willing to push if necessary.

Training

There has been much inconsistency in the past month mainly due to vertigo. I will make sure to be diligent with the schedule. In fact I am already researching the Lake Tahoe trip to determine how I will complete my work-outs. I will also be completing the "extended version" of the 12 (15) week challenge in May. YIPEE.

I am also working closely with my trainers since I am packing the month with activity. I'm super excited about this process and I cannot wait to complete another month of this journey.

To shredding in May.

Here!

The changes in eating and work-outs limits my time for blogging. I am being diligent with my food journal, work-out schedule and reading about technique. 

Food 

My favorite breakfast is currently 3 egg whites topped with green salsa and 1/2 a cup of pinto beans. two corn tortillas and a cup of fruit. If I have been low on veggies then I will add a cup of spinach to my egg whites. Approx. 250-300 calories

During the week I typically have a cup of oatmeal, a tablespoon of almonds, a tablespoon of raisins and a cup of fresh fruit. Approx. 250-300 calories. 

I try to have my favorite breakfast on weekends. It gives me something to look forward to after a really big work-out like today. Both breakfasts are also high in fiber since I have been making an effort to be within the recommended 20-25g of fiber a day.

Work Outs

The schedule is almost on track. I have not missed any of the body-for-life trainings. The 12-week (with extensions) challenge is on! Yes, I realize it will now be during a 15-week span due to my vertigo but it will remain as 12-weeks worth of work-outs. My additional work-outs have been inconsistent. Mostly Yoga. I tend to still get the spin-outs during yoga. I'm trying again tonight.

My favorite additional work-out in rotation is ROAR. I like not knowing what to expect when I walk through the door and challenging my body every time. My mindset is during training is to push hard and try my best to continuously elevate my game. FOCUS.

ROAR work-out today. Three sets of each except the 50 sit-up warm-up.

• 50 sit-ups
• lunges across room, 3 x's 5/5 leg lifts, kick backs across room, 10 push-ups
• 20 sit-ups, 10 push ups, 3 box jumps, 20 waves (military rope), 20 high knees
• tire station, 20 crunches, 50 high knees, 20 leg curls with ball, 
• 10 pikes, 20 squats with over head press, 20 high knees, 20 lower press (military rope)
• 20 supermans on ball, tire station, 20 high knees, reverse crunch with ball
• 5 burpees, 20 sit-ups, 10 push-ups  - work-out sequence created by anthony coach freeman

I pushed hard and was dripping in sweat. After ROAR I went to 24 hour fitness to finish my upper-body body-for-life work-out. BURN BABY BURN! 

To many days like these! I feel great!

Not a Quitter

Blogging has not been my priority lately. Largely because I was highly  committed to completing this week's mission.

Work-outs

I completed most of the weeks work-outs as scheduled.  I had to take a rest day on Thursday and swapped it for today. I still have vertigo but it is manageable. I am stronger, faster and oh so delighted. The feeling is overwhelmingly joyous.

Meals

I'm sticking to the Weight Watchers (WW) tracking with mostly clean eating. I work so hard on my work-outs that I think twice about putting unhealthy foods in my body. I can manage splurging on a treat now and then with my point values but my body cannot afford the unhealthy habits.  This journey after all is about being healthy and improving my quality of life.

To longevity.

On Target

I'm focused.  I'm committed to completing all of my scheduled work-outs and eating good healthy food. My vertigo is better and I'm going to push.

Work-out
I completed all of the scheduled work-outs: yoga, circuit training and weight training.

Today's recipe:

Chicken and Celery stir fry (serves 4)

4 cups of celery (chopped 2 inch pieces)
1 medium onion (chopped in large pieces)
1 lb chicken Breast (cut in 1 inch squares)
6 dried red Chilli peppers (cut in half)
6 garlic cloves (crushed)
2 tbl spoons Canola oil
4 tbl spoons Low - sodium soy sauce (divided)
2 tsp spoons of white pepper
2 tbl spoons of rice vinegar

Start with chicken marinade of rice vinegar, one portion of soy sauce, white pepper and 3 garlic cloves. Coat chicken well set-aside.

In a wok pour oil and chili peppers, let sit for about 2-3 minutes until seeds are out. Add onions when they are ranslucent you add the garlic and Celery. Mix well for about 5 minutes so the celery remains crisp. Add the soy sauce when moisture is needed. Remove veggies from wok.

Add chicken to wok and cook through. Once cooked mix the veggies back in for a good combined flavor.

Total point value is 6 (approximately 300 calories per serving)
I was so hungry candidate I ate so fast I forgot the pic. Next time. :)

To serving good food in a less than 20 min.

Motivation

Just when I thought there wasn't much of a difference my trainer shares about me on Instagram. 

The acknowledgement also came at a time I was frustrated about not being able to work-out. My vertigo was at all time high today so slight movements sent me on loops. His share reminded me not to give up and to keep my eye on the prize. I will get to my goal weight...no matter the obstacle.

To staying strong.