and the fun part......

I don't have a hard time getting to the gym....well I work there....but I love it!  Love the feeling of pushing my body to a limit and feeling & seeing results.  I've starting lifting weights separately from BodyPump.  Free weights, with "the BIG BOYS" as I say.  I'm still using lighter weight with 10-15 reps per exercise (sets of 4).  My friend has been helping me and I'm learning a lot.  Here are some pictures we took on "back day"   I see more definition than every before.  My goals now are to lower my bodyfat from 21% to 18% and to lean out.  I know I am getting stronger after only 3 weeks.
Hoping as I work harder on a clean diet, the hard work Im putting in at the gym will be accelerated.

Monday....how I Love thee

MONDAY is groundhog day for me.....DO OVER every....single....week!  I love it though because its a fresh start, I feel motivated, charged, ready to go and get it right this time.
My focus this week is FOOD.  Im going to make sure I track really good and watch what and how I eat, making sure to fuel before the gym and recover after my workouts, with some help from my protein shakes.  Today for the first time I made egg whites.  For some reason they just look so "snotty" without the yellow mixed in so I took a tip from my friend to mix 3 egg whites with 1 egg yolk.  They were good.  I added a little goat cheese and avocado with a side of yummy ripe calamari tomatoes and I'm full.

The NO EXCUSE MOMS challenge is going good.  It is not easy on top of my regular workouts but Ive been consistent with the challenge each day except for yesterday. I was sooooo tired, I couldn't bring myself to do it so today (9th & 10th) I've got 60 crunches, 245 jacks and 45 squats. My legs definitely feel tighter *and sore* I like how the jumping jacks make me feel, strong and tight.  Squats are the best exercise for the booty so I'll do what is required and hope to see a physical difference at the end of the month. 

"Go To" snack

This has become one of my favorite GO TO snacks while trying to eat clean.  I usually don't use this yogurt  - I like the Danon Light N Fit better but today this was all I had.  I dump yogurt into a bowl, toss in a handful of granola and a handful of dried cranberries.  Yum Yum Yum.....
I calculate approx. 200 calories for the whole thing

March Madness

This is my fitness challenge for March!  I'm in three days already.  It's not easy on top of my regular workouts but I'm a tough IRISH woman and ready to do this thing....this is my month!

Monday Already?

Last week was so super busy it flew by.  I taught at Namaste with these fun women

I ate lots of good, healthy food....at least I tried.  Gluten free three cheese Ziti and a bomb salad of nuts, cranberries, tomatoes, feta cheese

Went out with the quad squad (my girls from the gym who have become some of my favorite friends) Saw the Rat Pack show on Fremont Street and danced in an Irish Pub.

And.....wait for it.....I took my first Locker room selfie!  AWKWARD moment of the week....lol

Finished the week out with a sweaty zumba class at TRUFUSION Yoga studio 

As well as a killer leg workout Saturday afternoon.  Then on to a "fiesta cumpleanos" with my chicas Latinas to celebrate Tomys birthday.  Six tacos later .....we took photos 

And all of a sudden it was Monday again!  

What a busy week.  All this on top of my regular workout schedule and taking care of my family.  I need a 48 hr day please.....

Eating is so tough on the weekend.  I feel like I loose control BUT I have a plan going into next weekend thanks to my NO EXCUSE MOMS group....I'm gonna plan my meals and snacks and try a preemptive attack on the weekend. So tired of doing well during the week and loosing my progress on the weekend.  So here's to a new week and the experiences that will come with it.

Busy Weekend

Weekends are always super busy and when it comes to eating, weekends are definitely the hardest for me.  This weekend I was asked to present at a womens conference about Physical Health & Wellness.  Most of the information I shared was from my experience and what Ive learned on my own journey.   It's a constant battle to stay focused and motivated.  I appreciate the support of friends who have similar goals and motivate me. 
I've been lifting weights in addition to my regular workout schedule and feel & like the results in just a week.  Last week I felt really successful.  Eating was good and workouts were productive.  Holding on to that momentum will be good going into this 2nd week of my NO JUNK CHALLENGE!

After some leg lifting at the gym, had a Saturday date night with the hubs!  I was really craving lettuce wraps from PFChangs but the wait was so long we hit up Chilis instead.  I haven't eaten there for years but knew I wanted healthy.  Even watching my food for the weekend I was close on calories.  I don't burn near as many calories on weekends as I do weekdays.
The MANGO CHILI TALAPIA looked amazing so I gave it a chance.  Loved the spiciness of the salsa and sauce on top and the fish was ok but still a bit "fishy" for me.  Broccoli and Rice Pilaf was delicious!  Total 550 calories = not too bad.  I added a house salad for another 150 calories.....yum!
It feels good to be in some control.  I'm highly motivated and hoping that stays with me while I adjust to healthier eating.  Today (Sunday) has been a little tougher.  Ive been hungry all day long, even though Im snacking.   AND Im craving a sweet ALL DAY LONG!  I even brought Ghirardelli chocolates to my choir members today and abstained.  The closest I came was yogurt with granola and cranberries, which was a good choice.  Looking forward to the coming week with a plan to succeed.

Keep calm and eat good

I'm becoming passionate about eating well.  Today I made an amazing salad. 
Spinach*Chicken*Feta Cheese (basil & tomatoe)*Purple Onion*Cranberries & Almonds*Strawberries*Light vinaigrette dressing.  It was filling and only about 400 calories for the entire thing.

The Ingredients

TA DA! 

The bottom of the salad is always the best part.  Where all the yumminess hangs out
 

So then as if my salad wasn't enough brilliance for one day, I got totally domesticated and made homemade green chili enchiladas for the fam bam tonight.  The two on the end are mine (wheat tortillas).  Good balance of protein & carbs.  Workout hard today so must. eat. good! 
I'm lovin where this week has taken me.  I'm feeling healthy, strong & lost 7lbs.  Going into the weekend ready to take the challenge.  Weekends are usually where I fall hard off the wagon so I'm holding tight to those reins and staying in control....at least that's the plan! 

Green Chili Chicken Enchiladas

Or you could burn 1,000+ calories...

On this day.....I not only taught Zumba but did 8STRIKES with the 8StrikeArmy!  This class.....words don't describe.  You must try for yourself.  Literally dripping sweat every second.  So sweaty that my gloves dyed my hands black.  Burning fire in my abs and legs.  Best energy with the best people. 

Cinco de Abs

Day 5 and Im obsessed with getting some great looking abs.  After Zumba today I tried some new exercises for abs and I LOVE THEM.....If you don't already know, I tend to have an addictive personality and I can feel myself being sucked into the vortex of ab obsession!  haha....not really but I love the feeling when you've worked hard and feel tighter.  I must say thought that the picture above is definitely true.  You can do crunches and sit-ups all day long but if you eat junk food and over eat carbs, you will never see those abs you've worked so hard for. 
Which leads me to my next picture....stay away from these....my lovely daughter Baili likes to bake trays of cookies at random and just leave them sitting in the kitchen tempting me.  I'm still in the withdrawal stage so I begin to salivate even looking at this picture let alone smelling the chocolate chips melting. 

I'm feeling strong though.  I accidently gave in to a half eaten bag of sour cream and onion chips sitting on my couch.  I didn't eat the whole thing, I just put two chips in my mouth and then was like UMM 911 what the heck am I doing.....I totally spit it into the trash can and didn't swallow it.  That was a huge accomplishment for me. 
Here's what we had for dinner.  Salmon, which I never liked but have found a taste for it, spicy baked sweet potato fries (gluten free for our son that has Celiacs Disease) and beautiful asparagus. 
I'm finding my taste and tolerance is changing and Im enjoying eating good things. 
Working hard to get these abs made in my kitchen.

It's all about choices

I'm CRAVING & WITHDRAWING.........
Excited to be past day three because by now I've usually given in to junk food and feel like a loser.
Instead I feel motivated and strong, well strong in the exercise area not so strong in the food area.  I've been good!  Real good, but I am totally craving chocolate and bread.  Walking around Smiths today I ALMOST bought a pan of squishy fresh white bread but quickly dumped it and hurried to the checkout where I bought candy bars for my kids???? That made no sense?  In the past these would not have made it home to my house.  They would have been demolished in the parking lot BUT I'm proud to say I said NO and felt empowered by that. 
In the past, when Ive given in to binging in the parking lot, I then fall into a bad place in my head.
Having battled some eating issues at college and having the mindset that "I can work it off in the gym" its really hard for me to keep some thoughts under control.  I have learned, however, that when I control my eating, I am such a better me. 
So I hurried home and made this beautiful salad instead and it was delicious.

Now you are wondering why I have this picture.....well, this was desert at Ryan (my 10yr olds) Cub Scout banquet tonight.  I saw it from across the room, the minute we walked in.  It's like FAT FOOD hears me coming.  I recommitted that I would not listen to it calling my name.  I was not having any.  Proud to say I didn't, even though I was sure I could taste the yummy Pirouline cookies melting in my mouth, it was just a dream!  I had some trail mix instead.  Day 4...pretty successful.  I definitely am struggling with the cravings but Im going to stay strong because I feel so good and hoping to see some changes in my body over the next couple of weeks. 

The highlight of my workout today, was sweating it out with these three guys at 8strikes.  This class is insanely fun.  I mean "fun" in a sadistic, "Im going to cry if I have to do another tuck jump" sort of way.  Seriously a great workout.....cardio and all over strength class.  I was kinda nursing my pulled muscle still so that was frustrating that I couldn't go all out but I did a flippin ton of pushups and can feel myself getting stronger all the time with those.  700+ calories later and Day 4 is over and done with......

LVAC Fitness Festival

The first annual fitness festival at LVAC was amazing!  It was an almost week long event... We kicked it off with a Zumbathon on Tuesday night.  So much energy in the huge 20,000 sq ft tent at the bottom of the Rainbow property.  Wednesday night was 8 Strikes with Alan Giron....crazy time!  Squats, kicks, punching, lunges, burpees, ab work.....it was awesome.
LVAC teamed up with the LES MILLS mega quarterly so there were trainings and other events during the day and evening.  A 300 bike, indoor bike ride that I didn't get to do, but plan on next year.  The fitness buzz was in the air.  I wasn't planning on it but got antsy on Friday night so I went back for more.  The LES MILLS dance explosion featuring Shbam and BodyJam was fun.
A different kind of workout than Zumba but a lot of sweaty fun.  We did get to represent with one Zumba track and just before, ZES (master trainer) Abraham asked if I would go on stage with them so that was unexpected!  Glad I dragged my tail there for one last hurrah!

BodyPump launch

First BodyPump launch at the YMCA.

Body pump training

I had heard from other BodyPump Instructors that this training was going to be "Life Changing" but I didn't understand what they meant until I went through the two day training myself.
Day one was good, lots of energy & working out, kicked it off with a Master Class with Jeremiah and David (our Les Mills Trainers, who were amazing), we did a lot of breaking down form, reviewing technique and going through the way to teach BodyPump.  It was good and exhausting!
Day two was the life changer....we began with a warm up that already had my legs hurting because of the two plus classes from the day before....more paper work/study/talking then the game changer.....THE BODY PUMP CHALLENGE...we began with a short mile or so run (as a team - no one left straggling) then back to the room where we partnered up.  I ended up with two awesome ladies....Jen & Jewel.  It's hard to describe certain feelings about this challenge but what I learned about myself was overwhelming.  We had rotating stations where we did challenged ourselves with the weight we choose and did repetitions of 20/25/30 of various exercises - weighted squats, lunges, push ups, crunches, triceps, chest press.  My team coaches were encouraging and motivating.  Both ladies were so strong physically that they made me work harder.  Of course my adrenaline was pumping so I felt like superwoman!  After the first round I was beat....so tired and sore and then Jeremiah announced we were doing it all over again...WHAT???  It was like something magical happened on round two...I felt stronger, I lifted more, I challenged what I thought were my limitations and I couldn't believe the strength and commitment I had to finish that second round.
We worked for over an hour!!
I remember when I ran my first 5K and the feeling I got as I crossed the line....I couldn't believe that I had done what seemed like the impossible for me.  I remember collapsing in tears that I...Kim....had run that far.  I never ran like that before.  That same feeling overtook me as we finished the challenge.  I never thought I was that strong physically and could push myself....and yes, I cried after the pump challenge too.  I learned so much during that challenge.  I learned that coaching others is so important for them to achieve their goals, believing in them and cheering them on makes all the difference.  I learned that what we tell ourselves in our heads changes how we approach challenges.  Positivity is the key.  We can do anything we set our minds to and work for.  I could see then why everyone had described the training as life altering.  In that moment something within me changed about myself and the way I will help others with their goals.   When they told me at the end of day two that I was passed to teach, I was ready to tackle the world!

Les Mills Trainer Jeremiah

Thanks Les Mills Trainer David for teaching us to bring HEART

My Challenge Sisters, Jen & Jewel

New friend  - representing the British Isles - Rachel & Me

My Zumba sister - Blanca, on this fitness journey together

In the mood

Finally I feel somewhat motivated to blog again.  Life is just like that, don't ya think?  For me it is anyway, I get on these "up hills" of doing things and then plummet to the valley of nothing-ness.....
I found myself in the diet pill section of Sam's Club, desperate for a quick fix after three weeks of gorging myself in Florida (vacation - why?) and a road trip to Yellowstone that was filled with snacks, rich food, cakes, chips and soda, which I don't even normally drink.  All reason had gone out the door and I was spiraling into the valley of nothing-ness aforementioned.  Don't judge me......I am human and have a hard time finding balance when it comes to food.
In that oh so familiar moment, I yet again talked myself out of buying some "cheap shot" that doesn't work and talked myself into getting back on the wagon that I'd fallen of over summer vacation.  Whooohoooo...bottom is hit, motivation sets in, vegetables are bought, and a workout schedule for the upcoming week planned.
All of that went wonderfully until the weekend.  Weekends are the worst for me but I'm not going to whine and moan about that.  I am going to tell you what worked.
PREPARE
A serious key for me!  If I don't have good food & snacks to turn to, I will eat anything in sight, including nasty tasting candy or those cheap Walmart knock off snacks.  I find when I load my fridge up with vegetables (corn doesn't really count) and fruit (but take it easy on the fruit), I am actually more likely to eat them.  Another tip I learned during Weight Watchers is to wash, divide, measure...whatever you have to do to your fruits & veggies and put them in baggies.  Then they're ready to go.  My new favorite is slicing up green, red, yellow peppers and mixing them with snap peas.  I've also thrown tons of red cabbage into stir fry's and its super yummy!
SCHEDULE
If you didn't know already, I LOVE to workout.  It just makes me feel so good and I have energy (for a few hours anyway) after.  Teaching Zumba is a blast and I sweat buckets so that covers the cardio, but cardio alone will not cut it.  I find the best results when I partner cardio workouts with weight training of some sort.  Please refer to a previous post about Pump class.  You will not end up like a bodybuilder from pump class.....I promise.
I haven't taken a spin class for months and haven't been regularly cycling (indoors) since February.  From my experience, NOTHING makes you're legs look better.  Cycle class should be a good combination of cardio endurance and strength building.  My endorphins soar when I'm done with a cycle class.  It's exhilerating and wonderful.
BUT my new obsession is 8 Strikes, a cardio kickbox class at LVAC.  Kicks my tail - in a good way.  Sweaty doesn't even describe what I look like when I'm done, more like I just got out of the pool. It is a complete body workout, arms, legs, butt and core!  AMAZING.....try it. 
TRACK
One of the most vital keys in Weight Watchers is to track what you eat and the points value of every item you put in your mouth.  Whether you do weight watchers or not, you should track your food and your activity.  Just write it in a journal or ask me about a tracking app for your phone.  You will be amazed how many things you eat that you're not even aware of.....left overs from the kids, the samples at the store, tasting the frosting from your kids birthday cake just to make sure its yummy - guilty.  If we get in the habit of thinking before we eat, we will make better choices with what we eat.  THIS IS TRUE!!!  Tried and tested......  Tracking activity makes you feel good about the work you've done and allows you some more calories to eat if you want.
CONSISTANCE
This one is my least favorite and the least fun.  So the first two weeks of my brave new world went pretty good.  I try not to judge progress by the scale but its hard not to.  I didn't loose much weight, a pound or two of my 6 vacation lbs.  I definitely felt better and feel a difference in my body and strength and energy.  This week (week 3) not so hot!  New things are always exciting.......then they loose their sparkle.  Hmmm what to do?  Do what works......start over.....go buy veggies, make a workout plan, track, be positive.  That's what I'm going to do.

Who's the crazy girl???

en·dor·phin/enˈdôrfin/

Noun: Any of a group of hormones secreted within the brain and nervous system and having a number of physiological functions. They are peptides that activate the body's opiate receptors, causing an analgesic effect.

Endorphins are my friends.....I love them with a passion!  They rear their fun little heads whenever I'm doing something wonderful and exciting - like working out!!!!!!
Sooooo I went back to spin today.  I've missed weeks due to summer and kids home from school.
If you ever want to have an endorphin high come to SPIN/CYCLE at LVAC on friday morning 10:15a.m.at Rainbow taught by none other than MS LYLA!  Ok she is my friend BUT she is seriously the best cycle instructor ever!  Maybe in the world....*smile*
Mix the combination of the music and the energy from the class, combine it with a screaming militant-like instructor urging you to "get your booty up the *imaginary* hill" and you've got a recipie for success. She referenced class as "the spinning sauna" today, which couldn't be a more accurate depiction of our Friday rides!  I love it.....

Things that come out of Lyla's mouth by way of motivation:
* my grandma could get up this hill faster than you
* if you wanna look cute, this class is not for you
* TAKE IT OUT!  (as in take the bounce, hips and bopping out...umm ya!)
* WEPA (to encourage us.....oh! she does love us)
* that's all you got...lets start it over
* I'm just the DJ
* why are you here? (she says "hee-ya" 'cuz shes from NY)

and my personal favorite:
* STOP BOUNCING LIKE A POPCORN

Which reminds me....I love all my Zumba classes, but if you attended yesterdays W. Sahara class.....YOU WERE ON FIRE!!!  Class was awesome, I left completely ready to take on the world - kids, heat, bad drivers and all.  I love the energy that people bring to class and that my friends is why I am a screaming lunatic in pretty much any class I attend.
I'm sure at times class members want to shove a towel in my mouth BUT that would be gross and nasty so please dont!  Just join in.....when you feel that surge of exhilaration, give in to it.....let all your inhibitions go and yell at the top of your voice....Wooohooooooooo, Owwwwww, Essssoooooooo, Yeah baby, whatever comes to mind.  I promise, if I am in the class, you wont be the only crazy one.
Cya soon *wink*

To Pump or Not to Pump

Before you ask....yes this is a picture of me!  I usually don't like to shock people into dumbfoundedness by showing my sculpted abs but I thought in light of the topic of this post I would humor you and show them to you this one time......ummmm NOT!!!  I wish......hahaha

I used to be afraid to lift weights.  I didn't want to look like this lady

I was sure I would BULK UP and would look like a man, no offense, if I started lifting.  I'm sure many people feel the same way, especially women.  Men don't usually care if they get "bigger" if it's muscle mass.  This is a myth, you wont turn into He-Man/She-Woman if you control how much you lift. 

So I started taking a Les Mills Pump class several months ago when a friend told me that ones metabolism will stay elevated longer after a weight lifting workout than a cardio workout -

SIGN ME UP!!!

I wasn't, excuse the pun, "pumped" about starting the classes, I knew they would be "slower" than what I like but figured if the benefit outweighed my whining it would be worth it.  

AND IT WAS.....I love Pump now.  I lift very low weight with many repetitions and have seen a change in my body.  The patterns in a pump or sculpt class are easy to follow, especially if you actually listen to the instructor.  It's important to have correct and good FORM as you lift the weight, remember to tighten your core (tummy and back), keep your spine in a neutral position and always always always keep your knees behind your toes.  This will prevent injury and pain.  

Here are some things I have found helpful when lifting.....

1. A good pair of weight lifting gloves.  They don't have to be fancy or expensive.  Walmart and Target have 'em.

2. Bring water.  Even though this anaerobic workout will have you sweating less than Zumba or Kickboxing, you should replenish your body with agua!

3. It's good to eat or drink some Protein after you lift.  Remember your metabolism is elevated and will want to burn something.  Even better, eat a small protein (chicken, eggs, peanuts, glass of milk) before you lift also.  

4. DON'T be afraid to ask the teacher questions.  Ok maybe you don't want to ask mid class but afterwards?  They are more than happy to help.  

If all else fails we could wait until one of those machines from Captain America becomes available to the public.....5 mins in there and he was totally RIPPED....wouldn't that be nice? lol

You can read more about starting a weight lifting program HERE