Monday August 31, Gym Schedule

https://sp.yimg.com/ib/th?id=JN.we26qhqgHqc4nvTcJ5d6GQ&pid=15.1&P=0&w=300&h=300Good morning and welcome to the last day of August.  For those of you that are checking, we have a regular gym schedule this morning.  I will be teaching my regular 8:30 am class, followed by Ellen’s 10 o’clock SilverSneakers, and then my 11:30 SilverSneakers class.

I will continue to post but at this point I am scheduled for all my regular classes and all of Ellen’s SilverSneakers classes until she returns to the gym on Thursday the 10th.

Remember there is NO 11:30 am Senior Strength Training class on Tuesdays at this time.

Again, thanks to everyone who generously contributed to the collection we have going.

I was notified that the link to “contact” me on this site’s homepage isn’t working.  I alerted my webmaster but until it is fixed, you can leave me a COMMENT…it will remain private until I view it, so if it’s meant to be private, just mention that in the actual comment.

Get out there and make it a great Monday.

Love is Lovely….Let it Flow

https://femmyblog.files.wordpress.com/2013/05/flow-of-love.jpgIf I have said it once, I have said it a billion or more times, people that workout and take care of themselves are some of the very kindest, most caring people in the universe.  Thank you to all my 8:30 in the morning students who responded so quickly and effortlessly to my suggestion yesterday at the end of class.  I don’t want to say too much until our “project” is completed, but you ladies came thru like nothing I have ever seen!  Within minutes I had people approaching me from all angles.

Your participation is going to mean the world to one person, but also to me, because my heart was truly warmed by your generosity and trust!  Hit me up personally if you are wondering what this is all about.

Love really is like currency.  It flows.  You have to put love out there in order to get love back.  This was the message of Tuesday night’s yoga/Pilates class and 25 hours later, I was able to witness just how true that is!

Later in the day, I had a long conversation with a loved one, about fitness, health, nutrition, school, money and happiness (the kinds that come from external sources, and true happiness which comes from within).  Money can buy a lot of awesome stuff as well as peace of mind and security.  It really CANNOT buy happiness and it CANNOT buy love.

Want to feel more internal happiness and self-love?  Remember to start giving of yourself.  Giving really is a selfish act, because what we give away comes back in abundance.

I am humbled by, and grateful to ALL my students.  A better family, I could not ask for!  Much love to all….

 

It WILL Hurt….but YOU ARE WORTH IT!!!

While I haven’t been ultra-impressed with this summer’s Extreme Makeover Weight Loss show, last night I most definitely was!  What an AMAZING job Kim did, not only losing 122 pounds in a year, but letting go of the obstacles that were holding her back from being all that she could be.

She was drop-dead gorgeous at the finale, and once again, I am inspired and motivated be the determination and follow-through it takes to achieve a goal!  I cried even more so than usual, which I think was, in part, a result of all the focus and meditation we spent on balancing our heart chakra last night in class.

Photos are hard to find this morning.  This show will come to the end of another season shortly, but ANYONE looking for some inspiration (weight loss/fitness/LIFE!) should check it out.

We all hold the key to our own success.  Determination is everything!

https://sp.yimg.com/ib/th?id=JN.QQDIJi1ucaz30qKCPadBRg&pid=15.1&P=0&w=300&h=300

DIY WOD

Tired of the same old fitness routine?  Need a trainer but can’t afford one?  Want to work out when YOU want to work out?  Don’t feel you have enough space to get in a good workout?  Too hot to go outside?  Got rained out?  Don’t think you can get in a good workout because you have NO gym equipment?

These are just a short list of reasons (excuses) I hear regularly.  Stop it.  They really are just excuses.  There is such a simple solution to all of this….do like the do in CrossFit and make your very own DIY WOD (Do it yourself, workout of the day).

Pick and exercise from the list below.  Pick a number.  Do the exercise that many times (or for a certain length of time) and then pick another.  After you have completed them start over again.  Do it for the length of time you decide upon.  If you have a set of weights, an elastic tube, a ball, a couple of cans of food, even…you have like a whole gym!

Stretch when you are done and your workout is complete.

Push-ups (everyone can do a push-up, just find the modification that works for you.

Squats (no, you don’t need weights).

Burpees (look them up if you aren’t sure how to do them).

Jumping jacks.

Lunges (in place or walking).

Crunches.  Even better full sit-ups.

Running in place.

Dips between 2 chairs.

Leg raises.

Imaginary jump roping.

Some kicking and punching combos

Jumping over a rolled up little hand towel (back and forth)

And here’s one already configured for you:

http://trendsandlifestyles.com/wp-content/uploads/2014/07/No-Equipment-Workouts-4.jpg

The sky is the limit…your imagination and dedication is everything.

I would keep going but I am off for my first session of the day.  Remember while there is NO 11:30 class today, I WILL be at the gym tonight for 6 and 7 o’clock classes.  The kids are back in school.  Time to take care of YOU!

 

 

Get on Your Way…..

http://media-cache-ak0.pinimg.com/736x/54/83/80/548380adfb1569c51e47573cc2fd56bf.jpg

To all the students and teachers….which in reality, is all of us, everywhere.  Learning certainly is not meant to stop when we finish school!  Life is a classroom.  Let’s all keep learning and teaching!  To those headed to the physical classrooms, wishing you an easy day and a productive year!

Let’s ALL  get on our way.

When Stress Rears it’s Ugly Head

https://sp.yimg.com/ib/th?id=JN.qRavVDJ15zG5Wj%2bx3au5BQ&pid=15.1&P=0&w=300&h=300Happy Friday!  Thanks to everyone who reached out to check in on me after I left the gym early Wednesday morning and did not come back for my next class.

Without going into a great deal of detail, I will simply share that stress can take it’s toll in physical ways that many of us can’t believe can really happen.  Thankfully, the stress was pretty much self-created and after a day of rest I felt much better.  The only reason I am sharing this is because we all need to listen to the triggers in our bodies because ultimately, they help us make decisions.  We also need to realize that stress and anxiety don’t manifest their symptoms in the same ways in each of us and sometimes we run to doctors who find all sorts of things wrong with us, but none of them are really the problem at all. (I am pretty sure most western doctors would NOT agree that a fever can come from stress)  So tune into YOUR body and YOUR symptoms so you can recognize a pattern of symptoms when they occur in YOUR life.  We are each so unique!

For those that asked, yes, I will be at class today with bells on.  Thanks to Ellen for pinch-hitting on Wednesday.

Wishing you all a very happy and above all else stress free weekend.  Much love………….

Tuesday Schedule and More…..

Please remember there is NO 11:30 class today as it has been cancelled due to low attendance.  I know that many of you (my SilverSneaker students) are really upset about the loss of this strength training class and I can only say that hopefully, as the seasons change, there will be a need to add it back on the schedule.  My apologies to those of you that are upset and frustrated that you were unable to find Ron after he made this change in the schedule.   I promise he will be available this week as he returns from vacation.   Continue to get in your other workouts and remember that you can use the gym any and every day.

Regular schedule this evening.  If you drove by last Tuesday night and did NOT see my car, it wasn’t because I wasn’t there.  Due to the weather, I opted for a ride.  Especially on those stormy nights, please don’t assume I am not there if my car is not.  Do be careful, though, where you park your car as the parking lot does get pretty wet during downpours.

I am considering starting a back to school series of yoga classes with an emphasis on the 7 chakras.  Thinking about one Friday night a month.  There would be a small fee for this class.  If you are interested, please let me know.  I don’t think Ron would have a problem with my doing this at TFC and we can go much deeper than we do on a Tuesday yoga/Pilates class.  Just in the thinking stages, so input is appreciated.

Also still have that opening for a training session on Tuesday and/or Thursday mornings at 10.  I would absolutely love to help someone transform so if you have some weight to lose and feel 100% ready to commit yourself to training and nutrition changes, let’s see if we can make that happen.  I would also be open to training a small group which always makes personal training more affordable.  With school starting next week here in Broward County, this is the perfect time for a mom who has mornings free to get into the best shape of their life.  As I mentioned last week, I am a huge fan of outdoor park/track/trail training as it accomplishes so much more than just a workout.

http://media-cache-ak0.pinimg.com/736x/90/cf/9b/90cf9b1caf6963821990266ff1a11efe.jpg

Feel free to contact me personally thru my contact page here or at 00xrsizer@ aol.com  All emails will be confidential.  Let’s get busy!

 

 

Another Brick in the Wall….

Here in Broward County it’s back to work for the teachers.  Wishing you all a productive, safe and good year ahead.  Our kids may LONG be out of school, but every year I am remain thankful to all of you that start each year enthusiastic and ready to take on the challenge that is educating our youth.  We all know it takes a village and you are all a paramount part of that village.

http://2.bp.blogspot.com/-OUCOikbnRTA/UCjv5FDtyTI/AAAAAAAABts/FyevSsAEns4/s1600/539000_10151145705021798_644622816_n.jpg

As Good as the Pic…BOOM BOOM

https://sp.yimg.com/ib/th?id=JN.iWa%2bzk57msn5hy4DL8eB%2bw&pid=15.1&P=0&w=300&h=300

Last night I made the ice-cream recipe I posted yesterday.  I halved it and it was plenty for Mitch and I.  It was easy as pulse, pulse, pulse and very, very delicious.  Next time I will actually use less chips than I did last night and pulse them a little longer.  You definitely have to eat it right away as it will be on the soft side, but my guess is you could freeze the whole thing once made…IF you could wait that long to eat it!

Whether you are looking for a sweet treat without any animal products, or one that is low in calories while high in satisfaction, or both, this is a definite to try!

The freezer is already storing more bananas and cherries for the weekend.  Try it.  You’ll like it!  I think even my dad, who was the ultimate fan of cherry vanilla ice-cream, would give thumbs up to this one!

HAPPY FRIDAY EVERYONE!  Get out there and make it a great day.

 

Cherry Cherry Boom Boom!

Thanks to the good folks who put out the Forks Over Knives newsletter, for this recipe.  I haven’t tried it yet, but I am absolutely going to as soon as I get the cherries.  I am going to get the already pitted frozen cherries.  Low in calories and free of animal products.  Sounds like a total win-win.  We are big on the Dole Banana Dippers because the banana really does mimic ice cream very well, so I would have to imagine this recipe will be yummy!

Try it and let me know what you think!  I will do the same….

This is a vegan version of Ben and Jerry’s Cherry Garcia ice cream. It’s a delicious, refreshing, and guilt-free soft-serve dessert.

Instructions:

1. In a food processor, combine the frozen banana pieces, cherries, and vanilla extract.

2. Process until creamy, adding almond milk one tablespoon at a time as necessary.

3. Pulse in the chocolate chips. Serve immediately.

Photo by Ann Oliviero
cherry-garcia-WP