HOLIDAY DEALS!!!!!

Holiday Eating!

Don't make this mistake during these holiday, remember that you can eat yummy and healthy food. Keep working out as well, this cold weather may make you want to stay curled inside but a nice afternoon walk or a swim in the gym will keep the pounds off.

Need a Quickie?

You know those times when there isn't enough time in the day. Your stressed, tired, worked-up and don't have the time between events to workout; now you do. 15 minutes is all it takes to get a muscle building and cardio workout! Will it get you the best calorie burning workout ever? Probably not, but if you have two 15 minute breaks during the day at least your giving your body a jolt of energy and strength.
-Targeting muscle and cardio, 15minutes+-
3 Complete sets of 2 exercises each
1) Using a step here would be benificial but not necessary. *2:30
a-Side lunge with bicep curls x10
b-Knee lifts with swinging arms x20
One foot on step, knee comes up quickly and smoothly, one leg at a time
2)*3:00
a-Leg lifts, one leg at a time x20
sit on floor while lifting one leg 20 times then switch to other leg, lean back to engage core
b-Situps with 90degree legs followed by pulses x30 and x15
3)*2:00
a-Quick knees with punch x20
one knee at a time, opposite arm punches across body, bounce slightly
b-Plie squat x10
On toes, heels lifted, squat
Repeat each set twice before moving on to the next, take a short break and the repeat each set once.
*Decent speed of getting each set done. if slower work up to this speed. The final set should be fast, about 3:30.

Workout TV!

Who has ever come home and wanted to just sit and relax in front of the TV? I know I have, and I'm trying to change the channel! That's right, I have realized that relaxing in front of the TV and changing the channel to a workout station. Maybe its not relaxing at the moment, but afterward you'll feel great. Yesterday I came home tired from a long and active day, before watching some "lame" repeat show I turned the channel and did some kickboxing. It was fun and helped me sleep great. If you come home from work, school, fun, active, hard days and just want to relax in front of the TV think of doing a little workout before hand. It could release all the stress of the day and make relaxing after even better.

Food Network Shows

I love watching Food Network shows such as Ultimate Recipe Showdown, I find it fun watching other people cook and finding cool ideas for fun food. Whenever I watch these shows I always get hungry and want to make something really good, I think about the judges and how lucky they are being able to eat amazing food. Tonight I watched a burger showdown where four contestants competed for $25,000, all of their burgers sounded amazing. Its not exactly dinner time here but because of a pole dancing technique class I'm taking at the studio I work at I have eaten early. Burgers were on the menu tonight and I had even got a bun, mayo and cheese out and the chips sitting on the counter. I thought of how delicious all the burgers on the show were but then I thought of one key thing the bun, I decided not to use it. Being gluten free I had got English muffins to use as buns and I thought to myself why do buns make the burger? Shouldn't the burger make the burger? Going without the bun is a healthier option and I didn't want to cross that out with the use of mayo. I decided to put mozzarella cheese in 2 thin slices on my burger, then a nice sized mushroom and basil to add flavor. Top beautifully I decided this burger was complete and sitting atop my stool I proceeded to nicely cut and eat my masterpiece. Maybe not Ultimate Showdown judge worthy, but it was fun to make and great tasting. What have you done to make a typical recipe anything but, do you make it healthy or hearty?

Being myself, Being a Zumba instructor

Today I met with two amazing women, amazing is a strong word but trust me they fit it.
The owner and Co-owner of Boulder Spirals, originally called DollHouse Pole Studio, recently contacted me about teaching Zumba at their studio. First things that went through my mind, Pole dancing, Torie my best friend, and stereotypical. I wrote emails back and forth and decided to meet the two to talk about my potential job. Through the time it took me to meet them I thought about Torie and how she had taken pole dancing classes at this studio and told me it wasn't your usual (whatever usual is these days) pole dancing. I secondly thought about stereotypes and how I would look to these women.
Now to my experience! When we met I felt totally comfortable for multiple reasons:
1) They are not what you may think of pole dancers....I guess I've always thought of pole dancing as in a strip club. I saw these women and immediately saw strong Boulder women who are both incredible smart and fun.
2) From the moment we met they didn't act like I was just some 20 year old (multiple people and jobs have). They talked to me and asked me questions and let me answer and talk, and I knew that they asked similar questions to everyone. Age came up as it always does but I felt like i could belong, they made me feel that way.
3) I have always in some way or another wanted to be able to really set my mind to something big and reach it. These women wanted a studio and they have it. For me, their vision is inspiring and makes me feel good to be part of it.
4)The fourth reason I felt comfortable was because of the oppertunity to teach Zumba! Something that I've wanted to do to support myself  in my fitness goals but also others. Boulder Spirals and all it holds is giving me the opportunity to do something I love and be myself while doing it.
Zumba for me is so much more then just a fitness class, it has truly become who I am. Whether this part of who i am prospers to become a well know Zumba instructor with her own business or just a Zumba lover I can't tell, but right now I'm happy with where I am. And I am at Boulder Spirals!

Meeting your goals

Today I became ever closer to my goal of getting into the 130's weight wise. It has been a struggle and taken awhile but it feels great every day I am closer. Realizing goals is amazing no matter what they are! To sit back and think of all the blood, sweat, tears, hardships, nay-sayers, money, and set backs you have gone through only to realize...i made it! Then you have to re-set your goals to make yourself better and keep yourself hungry. These goals I speak of don't have to be big, hell a lot of mine aren't at first. Weight wise I set my goal at losing 2 pounds, then losing 5, eventually I get to the goal of getting down 20! When I set a small goal and reach it, it gives me more confidence to set a higher goal and when I reach that I can go even further. Though I can't lose sight of what is reasonable! Have you or anyone you know set goals and reached them? Tell me about it, success stories and others welcome :)

Tell Your Story

This Saturday I drove to my field research class with two women under 30, both are "overweight" in societies eyes. In my eyes their both active women who are enjoying life. While listening to these womens stories I decided to tell mine, I told of my weight gain and my weight loss and I explained my love of Zumba. I believe it is important to tell people your success stories in hope of them being able to find success as well. I watched these women throughout the day digging and sifting dirt and thought of my success and how it all started with me wanting to be able to do everyday things like dig.
If you have a success story, no matter how small, tell it. It could help someone in their life or just open their eyes to new opportunities.

What a week can do

It has been a week since my last post, a week full of school! Unfortunately I had to cancel my Saturday Zumba classes because I have started a very fun archaeology class. Now I am only teaching on Fridays though I also had to cancel a few of those classes because of school. It makes me mad to have to chose between school and working out, the important thing I always have to remember is that you can workout anywhere. Yesterday during my field class I opted for carrying the larger buckets up to the dig site and opted to shake the screen for sifting. Though these are little things I still felt my arms on the way home. My stomach is a center point for needed weight loss, I use to think that the only things that would help my stomach would be sit-ups, or push-ups, noticeable things that you had to do in a gym or at home. Now I know that just sucking in my stomach for periods at a time can strengthen those muscles, fast walking with a little bit of a twist can help as well and both of these things can be done at school in and between classes. Anything you want to work on but don't know how to do it unnoticeable?

Lazy days that turn into great days!

Woke up this morning early to drive my dad to the bus, drove home and started watching T.V. With parents gone work done nothing left to due but sit on the couch, right? Wrong!!! I had the thought of doing nothing this Sunday since Tuesday! But then I registered for a Zin Jam Session with Zumba enthusiasts. After watching some T.V this morning I got dressed and got into the car to drive the hour to where the Jam session was, the whole way I wasn't feeling it, I wanted to be home doing nothing. The moment I stepped into the room for my session my mood changed, women and men  of all size and shape coming together to do Zumba. The session was great, dancing to the music that Dorie Wexler had picked out I felt amazing. I had a smile on my face the whole 3hrs and even driving home I was smiling and humming the music. Now sitting at home doing some last minute homework I am happy I didn't just sit around all day. Have you had these days where you just want to do nothing but could be doing something invigorating? Skip a lazy day every once in awhile, your mind, body and soul will thank you!

School, work and life!

School has started and yesterday was a very long day for me. I got on the bus at 9:45am and got home at 9pm. With 5 classes in between that time I was pressed to eat quickly in-between classes and not go to the vending machines. I brought with me a bag of carrots, a protein bar, and a bag of mixed nuts with raisins and rice puff cereal-my owl concoction. With all that was going on I only ate a few carrots and a little bit of my mix but at least I had that! I know that whether your in school or at work or stuck in traffic it can be hard to eat right when you get hungry. I've made a list of healthy snacks under 200 calories that should be able to fill you up without filling you out! And while your eating don't forget to drink water, that's the best non-calorie snack around!
1) 1/2 a cup of Greek yogurt with 1/2 a cup of blueberries-about 120calories, 15g protein, 0fat!
Mix this up in a container to bring with you anywhere
2) 10 rice crackers with 5 laughing cow cheese wedges-under 160 calories, 6g protein, 8-15g fiber
Cut the wedges in half, one half per cracker. You can either make these and put them in a container or just bring the components and make them when hungry
3) 2oz hummus and 10 baby carrots-170 calories, 4-8g protein, 5-10g fiber
It all depends on the kind of hummus you use, look to see how much protein and fiber it contains
4) 3oz can seasoned tuna-110calories, 16g protein, 4g fat
Remember to count the crackers if you use them to eat the tuna!!
5) 1 cup edamame lightly salted-189calories, 17g protein, 8g fiber
You'll lower the calories if you skip the salt, sometimes I don't mind them not salted
6) 2 turkey slices wrapped around 1 string cheese-196calories, 12g protein
Great for a quick snack that taste yummy, kids will love it :)
7) 2 scrambled eggs with salsa-175calories, 12g protein
I make this for breakfast some mornings but I have also made it to-go for lunch at school
8) 1/2 cup pistachios-170calories, 6g protein, 4g fiber
Great for when your bored, the fact that you have to crack the nuts makes it so you don't eat them to quickly or to many.
9) 1 TBSP peanut butter and 1 medium apple-165calories, 4g protein, 4g fiber
Cut the apple into slices and put it in a container with the peanut butter, easy and yummy
10) Protein bar-depends!! You should always bring one with you or have it in your car just make sure it is under 200 calories and has protein and fiber

**Not all of these numbers will be exact! Make sure your paying attention to labels, happy snacking :)

Reminiscing!

At dinner tonight I was reminiscing about my scrapes and scars, I have plenty! Some scars that really made me think are the one's on my knees, cuts that I got in Costa Rica. I remember the day clearly, everyone was having so much fun. My sister and our friend Leah were over across a small bridge in between some trees. I had just gotten my breakfast, a big piece of toast with peanut butter and jelly, when my sister and Leah called to me. I immediately started to run to where they were, I wasn't paying attention to where I was going and tripped over the edge of this small bridge, I fell and received several cuts that are still visible today. Reminiscing on this event I remember clearly that at that moment when I fell the thought that went through my head was "oh no my toast!" Yes that's right, I had just fallen and scrapped my knees and my biggest concern was the fact that my toast had fallen as well and was now unable to eat. I remember crying over this, but really not caring about my scrapes; I even tried to hide them from my mother. I realize that I sometimes get overworked when something goes wrong, especially if it's my fault, but at such a young age I was so disappointed and mad at myself because I dropped my toast. WOW no one should be that concerned with food, whether it is because their afraid they wont get more that day or whether they just want more. I've grown a lot since that day in Costa Rica, I've empowered myself in different ways. Now food isn't my life, I'm more important than what I eat! You are too!!

Mind games

Stepping on the scale and seeing the number rise can be hard, even if its only rising a little. When this happens there are many ways a person can take it. Sometimes for myself I get mad, mad at the scale and at the workouts I blame for not working. I've been known to blame healthy food as well, why eat healthy food if the scale still goes up? All of these thoughts are just mind games. Games that can't be won. A year ago I'd start playing these mind games with myself and could eat a whole pint of ice-cream or two helpings of dinner to make myself feel better or justify the games. Tuesday I weighed in four pounds heavier then I did in the morning, and this was before dinner! I immediately tried to justify the number I saw on the scale, I thought of what I had eaten, I got mad at myself for not working out, I even blamed that time of the month. But then I realized, remembered that I had to let it go, I told myself I wasn't going to weigh in again that night, I'd eat dinner have a good night and start again tomorrow. And what do you know, I weigh in this morning lower then I was yesterday morning. I'm doing just fine, mind games aside!

A helpful hint for stretching

When I was 260 some pounds I remember my first goal being to bring my heel to my butt in a thigh stretch! I know it sounds silly but back then I couldn't do most stretches and being able to grab my foot behind me was something I wanted but couldn't do. Now a few years later I can do it perfectly without any assistance from friend or wall, but it took practice. Today after coming home from Zumba I was taught a way to make this stretch even easier then I had thought.
*It helps if you take off your shoes and socks, at least for your first time
*Spread your toes as wide as you can and place your foot(that you'll balance on) flat on the floor
*Lift your heel while keeping your toes wide, lower your heel back down planting your foot firmly
*Now lift the other leg up behind you as far as possible, grab your ankle if you can
*You should be sturdy and completely straight with your bodies allignment
*Do the same on the other side, you'll feel a difference in the stretch and your body will thank-you

Health, Fitness and Fun

Most people think that working out is for people who need to lose weight, tighten up or maintain fitness for something such as a race. The truth is working out is for anyone! Kids go to classes to get their energy out, people play sports for fun or for the competition, older people can exercise for more energy or for something to do. I started exercising because I was very overweight and needed to lose weight fast, I keep exercising because I find it fun, it helps boost my energy in the morning and de-stress after a long day, it's a place to talk to other people or not have to talk to a soul. If your looking to workout but don't really have a goal set try starting with these little exercises that can burn calories and leave you feeling great!
*Ride your bike: different levels of intensity will burn 150 calories. 15mph for 15minutes, 12mph for 20minutes, or 10mph for 25minutes
*Running or jogging: the faster you move the more calories you'll burn. 8mph for 10minutes, 6mph for 13minutes, or jogging for 20minutes. Also a nice benefit you can do this outside and get some sun!
*Team sports: burn calories while having fun with friends. Football, basketball, volleyball for 15minutes, soccer for 20minutes, or Frisbee for 40minutes. It's a great way to catch up with friends while being active.
*Outdoor sports: hike for 20minutes, ride a horse for 50minutes, go kayaking for 25minutes. Your workouts don't have to be boring!
*Walking: easiest way to burn calories because we do it everyday(or should). brisk pace for 30minutes, medium pace for 40minutes or slow pace for 50minutes. If you don't want to stick to a timed walk then just park your car farther away from work and walk in, walk your dog twice a day, take a walk with your spouse.
*Water activities: Whether playing in the pool with your kids or doing laps, moving for anywhere from 13-30minutes while in the pool can help you lose some calories
*Dancing: when was the last time you went dancing for fun? Disco dancing for 20minutes, line dancing for 30minutes, or ballroom for 40minutes can burn calories and make for a great date!
*Other helpful calorie burning fitness activities include: yard work such as mowing or raking, home improvement such as painting or washing windows, housework such as mopping, vacuuming or ironing clothes.
*You can even burn calories by reading for 2hrs or sleeping for 3hrs
HAVE FUN WITH YOUR FITNESS

Present day ME

I've told you the story of how I got here, my struggle was big, the benefits were much bigger. Join me along my journey, maybe I'll lead you somewhere you didn't know you could go. It's all about health, fitness, life, and the party

Zumba!!!!!

Zumba is what helped me change my look at working out! I'd tell myself I was going to go workout but would never really want to. Then I decided to be brave and try a Zumba class at 24hr fitness, it was so much fun! Yes, i said fun. Jumping and dancing and singing along to some of the music was great, not having to look at the clock was even better. Suzanne was my first Zumba instructor and my favorite instructor to this day. The gift of fun, playful, dance, workouts that she gave me was one of the reasons I wanted to become a Zumba instructor myself. After working so hard to lose weight, Zumba is the one workout i actually look forward. In June of 2011 I received my Zumba certification.
REASONS WHY I LOVE TEACHING ZUMBA
*It's fun *The musics great *It's raised my confidence *Having leadership(as a young biracial women)  *We laugh *Sing along *Struggle together *Look like fools
*Its amazing to watch progress unfold *Making someone realize they can reach their goals

Home is where the health is!

When I came home from that first awful year at school I had already gained a lot of confidence back and lost a lot of weight. I got a member ship to 24hr fitness and started to go to classes, my little way of being self motivated with a teacher. Group fitness classes can be scary if you are overweight, underweight, young, old, and in between. For me group fitness classes were another challenge, I strove to be the best I could be in a classroom of mostly women who already seemed the best they could be. It's a showoff thing, gosh that girl is so thin and pretty...I'll work my ass of and show her just how pretty I can be. Weird yes, helpful yes. If your getting tired of doing the same thing like treadmill or weights every workout, seriously think about classes.

Do you need friendly competition?

Would you benefit from a little friendly competition? Let me know your ideas for friendly competitions that can help motivate yourself and others to become more fit and active.

Training comes first

Training with a coach came first, self motivation and want came after. After I started losing a lot of weight I got motivated to keep losing it. A week just didn't feel complete without a workout. I still wasn't all self motivated and needed my trainer and her resources to keep me on track. One such resource was a weightloss challenge, set up like the biggest loser I got to weigh in along with several others every Wednesday for 8 weeks and after each weigh-in we were taught a little something about nutrition, dieting, food labels, dining out, ect. The biggest loser of the week got to take home a prize, and the biggest loser over the whole 8 weeks got both satisfaction and a cash prize. Even after I stopped doing personal training I continued doing the challenge, it's fun to have a little friendly competition to keep you motivated.

A personal Trainer

Admitting that you need a trainer can be hard, but it can also be fun. For me training sessions were the times in my week that I could talk to someone about how school was going, hw, dinner, roommates, ect. I started to feel better emotionally and the pounds started to slip off leaving me feeling better physically. So what are some signs that you may need help? I can't speak for everyone, but in my experience the signs are:
*Excessive weight-gain, overeating
*Trouble breathing, walking, and sleeping
*Depression, laziness and stress
DOES THIS SOUND LIKE YOU?
I had all of these symptoms, but with a trainer they started to go away. I stopped overeating which in turn helped decrease my weight, it got easier to walk as I got lighter and my breathing and sleeping regulated. My trainer became my new friend, someone to talk to, my depression slowly faded and I became excited for my sessions and therefor wasn't as lazy.

The start of my transformation

I had a wake up call Christmas of 2009 mostly when I wanted to throw out all of the pictures that the family had taken. I looked awful, and more importantly I felt awful as well. I had only been in college for a semester and had already gained 100 pounds. I didn't go out with friends because I was feeling self-conscious but because I didn't go out I staid in on the couch where food was available. Looking back at in now, three years later I don't see how I could have done that to myself. I remember my Uncle coming to talk to me over that holiday, really talking to me about my health not my weight. He mentioned my emotion health, how in order to join in I actually had to put myself out there; take a risk. He also mentioned my physical health, things such as me not being able to walk for long periods of time. Truly from him came my wake up call, if I wanted to be the person I told everyone I wanted to be then I had to take a little bit more responsibility! That coming month I got a personal trainer up at my school, my sessions with my trainer Kendra became the highlights of my week.

August to August

It's August 1st, 2011. Today I look think back to two years ago August 1st, 2009, I was 18 years old then and getting ready for college. I was so excited..little did I know.
HIGHLIGHTS OF MY LIFE SENSE I STARTED COLLEGE-IN ORDER
*I chose the first college that accepted me
*I gained more then 100 pounds
*Lost all confidence
*Hurt both physically and emotionally
*Talked about my weight-gain
*Got a personal trainer
*Worked my ass off
*Transferred schools, moved back home
*Won my weight-loss challenge that summer
*Started a TRANSFORMATION