Happy New Year!

Happy New YearHappy New Year!  It’s January 2014.

Here we go.  New year, new goals, new resolutions, new life, and new you, right?  Right.  It sounds great so now put it to paper.  Write it down, look at it every day, and make sure you are doing your best to live your life to the fullest.  Do what you love, exercise more, drink more water, eat more fruits and veggies, and smile more.

The robbed that smiles, steals something from the thief.  ~William Shakespeare, Othello Or A smile is an inexpensive way to change your looks.  ~Charles Gordy

A smile just makes us feel good.   DO IT!

Moving on, it’s time for the January challenge.  Commit yourself to two strength-training sessions a week.  It doesn’t matter what two.  It can be BodyPump for one, with me for another, or training on your own on the gym floor.  Again, it doesn’t matter, just commit to two times weekly.  You’ll be glad you did.

Here are a few links I adore.  I know you will too:

Like I’ve been saying all along…try Les Mills GRIT:
http://well.blogs.nytimes.com/2013/12/25/for-fitness-intensity-matters/?_r=0

I need to try most of these:
http://greatist.com/health/healthy-portable-fridge-free-snacks

Seriously, my favorite dish right now:
http://ohsheglows.com/2013/03/05/roasted-buddha-bowl/

So, I’m not following a Paleo diet but I love some of the recipes I’ve been seeing.  Like this one:
http://paleomg.com/bacon-wrapped-meatballs-over-roasted-butternut-squash/

This is inspiration:
http://www.theleangreenbean.com/sunday-food-prep-inspiration-46/

Ok…This is for you.
http://www.donothingfor2minutes.com

Listen up, ladies.
http://www.ericcressey.com/strength-training-for-women-7-myths

I’m thinking about starting an online book club.  We get a group of people together; have one person choose a book, and on one day a month, we gather online to discuss it.  The next month a new person chooses a book.  What do you think?  Can it work?  Can we make it work?  Want to try it with me?

“Shortbread” Cookies

It’s 6:00am and I’m bored.  I woke up at 3:00am, read a bit, went downstairs, got some coffee, and began to peruse my favorite blogs.  While half awake, I realized I’m bored (or maybe delirious).  I need to do something, make something.  Yes, I know there are loads of clothes to be washed and put away, the house is a wreck, and I need to begin Week 3 of my Focus T25 workout, but I want to do something creative.  While looking through the blogs, I found a no-bake “Shortbread” cookie recipe that looked so easy to make.  Just 5 ingredients.  Ok, I can do this and still have time left to do something else (ha, whatever).

So, this past weekend I was a hot mess.  I stuffed my face (with foods I never eat) all weekend.  Not just tastings but copious amounts of pure junk, greasy, fattening, and delicious foods.  Now, I’m paying for it.  My stomach hates me and I’m hating myself.  I am going to turn the page, though.  I cannot undo my bad eating, but I can move forward and make it a goal to eat well.  I have to – we are heading to the beach in a few weeks, so I need to try and get my act together and put at least 80% effort into eating healthier and moving even more.

So, yes, even personal trainers have a moment of weakness.  At least this personal trainer does.  I mean, I’m human.  I have faults (many), I have weaknesses (many), I have a sweet tooth (many), and I am realistic.  Life goes on.  I will work extra hard in my classes this week.  Starting today, I am going to increase my weights in BodyPump.  Oh, yeah, I’m going to pay for that later I’m sure!  In addition, I’m back to writing my foods down.  I need to find out when I’m the most vulnerable to eating.  Is it morning?  Evening?  Am I getting enough protein?  I do know if I don’t have my daily dose of Shakeology (which on the weekends I haven’t been consistent), then my cravings are unbearable.  I think that’s the issue.  I need to be consistent.  I will start now.  Are you with me?

Back to the “shortbread” cookies, I made them and I’m glad I did.  Wow!  These should curb my sweet tooth cravings as well and I won’t feel guilty at all.  I did have to adapt the recipe to what I had in the house, so here is what I did:

2 cups of a mix of almonds, walnuts, and cashews (all raw, and because I didn’t have enough of one nut, I mixed these three kinds to get to 2 cups)
1 cup unsweetened coconut
1/4 cup agave nectar
1 tsp of vanilla
1 pinch of sea salt

Put all in the food processor and mix until a dough ball forms (it took longer than the called-for 60 seconds).  Transfer dough to a bowl.  With your hands, form small balls and then flatten between your palms, and place on a cookie sheet covered with wax paper.  Put in freezer for 30 minutes to firm and then transfer to airtight container.  Keep in the freezer.

This recipe made 39 cookies for me…probably would have been more, but I dipped into the dough…yes, I did write it down in my food journal.  Geez – where is the willpower?

Ok, I’m off.  I need to get my workout in, shower, go over my BodyPump choreography for today’s class, plan clients’ workouts for today, and stay on track.  I feel refreshed, ready to start my week with a positive attitude, and I know I can do it.  I am a very lucky girl.  I love what I do.  I mean, how many people can say that?  I can’t wait to see my clients, work them out, see their faces, hear their stories, cry with them, laugh with them, and encourage them to keep going.  It’s so rewarding.  Did I mention I was a lucky girl?  :)

Stay Strong!
T.
Cookie1 Cookie2 Cookie3

BodyPump!

I remember taking my first BodyPump class.  I was all determined to hit those weights hard, show off in front of the instructor with heavier than normal weights and, afterwards, was totally pumped that I absolutely rocked the class.  Then 24 hours hit, and I was toast.  I couldn’t walk down the stairs without my eyes tearing.  My triceps felt like they were ripping apart every time I lifted my arms.  In addition, trying to make any sudden rotations with my body was not an option.  I was hurting.  I kept thinking, I will NEVER set foot in that class again, but soon realized I couldn’t wait to get back.

Why was that?  Why did I want to go back and do that to my body again?  I mean, I was physically beat after my first class, but mentally, I had to do it.  I loved exercising with a group of people doing the same thing, and I wanted to be a part of that group.  I wanted to experiment with my weights, learn better technique, and I loved the excitement the music created within the classroom.  It also helped that the instructor was awesome.  After six months of getting my butt beat by the BodyPump instructors, I realized I wanted to learn to teach this as well.  I was already teaching classes, but wanted to add a resistance class to the mix.  So, after passing a two-weekend workshop and a video audition, I finally became a BodyPump instructor in 1999.

BodyPump is one of the most popular Les Mills programs.  The premise is using lighter weights but more repetitions, which is something every body type can do.  A typical class, depending on your effort, will burn approximately 250 – 600 calories, and the best part is you work your entire body in 55 minutes.  Not bad, huh?

If you want to learn more about BodyPump, check the link below.  Message me with any questions you have.  Remember, I’ve been there.  I was in the back row of class too, and I survived.  I know you will too.  Come try it.

http://w3.lesmills.com/midatlantic/