Turn a Frown Upside Down

So often people underestimate the power of a good workout.  It’s pretty impossible to be sad when you are wrapped up in accomplishing a goal.  When the endorphins kick in, they work like an anti-depressant to keep the mood elevated.  This is why I am a huge believer, whenever possible,  in morning workouts.  They tend to set the mood for hours to come.  Not all of us are able to find time in the morning (though for those that are dedicated, they always seem to find the time) so of course anytime is better than not at all.

It’s the consistency of daily workouts that keep the mood boosted.  After days and weeks of daily exercise, our moods tend to get better…and better.  All of a sudden, we are craving that workout like a drug.  But it’s not a drug.  It may very well be addictive, but there really are few negative side effects.

https://sp.yimg.com/xj/th?id=OIP.M53091dba519838b1871ad15da60e70dbH0&pid=15.1&P=0&w=300&h=300

And on that note, I am off to lace up my sneakers and hit the streets before I head to the gym later this morning for class.   What’s your mood elevation plan for today?

March Madness Belongs to ALL of Us!

Make March Madness your very own.  Find a fitness challenge and get in there like a lion!  There are so many when you enter “fitness challenge” and hit images.  The choices are really endless.   Here is one that seems very do-able, but feel free to search for one that speaks to your fitness interest…https://makingitdaily.files.wordpress.com/2013/03/march-workout.jpg

Doing 3 circuits will definitely give you a great workout.  Try it and let me know what you think!  We can start feeling the change in our brains and our bodies by the time we change the clocks…even more so when we turn the calendar page to the first day of spring and by the last of March we should be ready for a new challenge.  March….I just LOVE this month!

March-ing into Super Tuesday and Exercising our Rights!

http://www.desicomments.com/wp-content/uploads/Super-Tuesday.jpg

Here it is the 1st of March and Super Tuesday as well.  It sure IS a SUPER Tuesday–weather, training, friends, all SUPER!

As for the political aspect of super Tuesday, I was raised to believe that some things are best left kept to oneself.  Talks about religion, money and politics are at the top of that list.  Certainly I do my fair share of talking about all 3 of those things, but I am working really hard at trying to keep my OPINIONS to myself as much as possible.  We can agree to disagree but the SLANTED info (on all sides of the political spectrum) that is appearing on Facebook is really cutting into all of our PEACE—so personally I am spending A LOT less time on the good Book for now.   As with all things in life, I just hope people will do their OWN research.  If we only get our info from SLANTED publications and news sources, we cannot possibly be accurately informed.  I will continue to do mine and make the choices that I feel best reflect my own values.  Checking out things you read on social media before re-posting is a great gift to give your “friends and followers.”

As for my students, you can talk as much as you want among yourselves but please don’t get upset when I refuse to get into political conversations.  I find it will be the best way for us to all continue with the love-fest we have at the gym!

And speaking of the gym…I did get to meet Ihab, our new owner, yesterday.  If you are a student/member and you haven’t met him yet, you will know who he is immediately upon sight, when I say he is a serious bodybuilder!  He seems eager to “build” on all that is already working at the gym…pun intended.  I remain very optimistic on all levels and I will keep you informed.

If you are a Tuesday night student of either or both classes I hope to see you at the gym tonight, where I am sure, you, too will meet Ihab  (rhymes with rehab).  At 6:00 will will work up a SUPER sweat and at 7pm yoga/Pilates will find us celebrating March and all that is reborn in this month when winter turns to spring….Thanks to all my students for your incredible support during this transition.  You are all SUPER SUPER!

Let’s all get out there and exercise our bodies, our minds and of course our right to vote, today or whenever your opportunity is.  If you don’t believe voting is a privilege, ask anyone who has lost (or never had) this right!

Thanks for stopping in….

 

 

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!

 

 

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!

 

 

“The Bears”

This year, along with my Dolphins, I will be keeping tabs on “The Bears.”  Just drafted to this team, the 300 pound vegan, David Carter.

Apparently, after watching the documentary Forks Over Knives, with his wife (an animal activist) he realized that the nutritional information he had been given by every sports nutritionist, coach, trainer and doctor, was actually killing him.

Carter has played for several other NFL teams, mostly on a traditional athlete’s diet, he did, obviously, have some concerns about ditching ALL animal products and by-products.   Instead,   he found that he “experienced numerous performance benefits, including increased strength, energy, speed, and recovery turn-over. ” 

If you are plant-diet curious, but afraid of how it might impact your athletic of fitness goals, this guy is living proof.  So don’t take my word for it.  We can argue the merits of protein and the mythical need for animal products till “the cows come home.” (Pun intended!) Instead, visit his website at the300poundvegan.com

Thanks to he and his wife Paige for all they do to help protect our animals and for helping to re-educate (vegucate).

While I will be cheering on my home team this fall, I will be watching Carter.   Show em what plant-strong can do!

http://40.media.tumblr.com/93e7490331a63d8716da147667ebff7c/tumblr_nrjox8d43o1tlczono1_400.jpghttp://cdn.onegreenplanet.org/wp-content/uploads/2010/10//2014/07/DavidCarter.jpg

I will be taking the rest of the week off from blogging and most forms of technology while I enjoy some quality time with my family.

If you are looking for a dose of weight loss motivation, check out Chris and Heidi Powell, tonight, on Extreme Makeover Weight Loss on ABC at 9pm eastern time.

 

Getting Around those Walls……….

It’s hard to  believe the year is more than half over!  Remember those resolutions you made…that weight loss program you started…that commitment you made to taking care of your body…working out….etc?

We all run into obstacles along our journeys.  I just love this quote!

http://myinspiration.tv/wp-content/uploads/2012/05/dont-quit.jpg

I’ll be at Tamarac Fitness Center tonight for regularly scheduled 6pm and 7pm classes.  Feel free to bring your obstacles to class and I promise, we will work around them!