This is a personal story. It reflects a very personal artistic piece. A custom design. I call it my Princess Collar. All
the elements are one of a kind. Each stone, each bead, each strand; the origin of each of the stones; the love, respect and honor of the man who selected the gems, the artist who crafted the finished piece and the delight I have in adorning my neck with the history they represent. Read the rest of this entry →
Holiday Wishes for you along with a view of the fitness work for 2007. Enjoy! Read the rest of this entry →
I buy water. We all do, unfortunately.I do like the taste of “stuff” in my water though. Good, flavorful stuff. Light, clean refreshing stuff. Like lemon, ginger, blueberry, green tea. Just enough “umph” to satisfy my taste beyond the bland water, and ot too much that it overpowers the water with sugars and sweetners. Read the rest of this entry →
This has absolutely nothing to do with fitness.
It has everything to do with making up your mind to do something, having the heart, creativity and courage to make it happen and as Seal says, being “just a little bit ….crazy.”
T
his question came in from a young woman recently.
“I am 21 years old and 5′0. I am currently 165 lbs. I used to be 127 until after I graduated high school. Now I would really like to lose the weight just to feel better and be HEALTHY!! I have serious issues staying motivated. I lost about 10 lbs a couple months ago but then just lost interest in the diet. I don’t know what I could do to keep myself motivated. Read the rest of this entry →
Deborah blogged me out and didn’t even say anything! And she went and got herself featured 
as a delightful suburban blogger, knitter and part-time comedian on Black Purl Magazine.
She and I both were among a group of 50 or more women that filled a Women’s Club as extra’s for Vanessa Williams and Eartha Kitt’s independent movie which was just released, “And Then Came Love.” Read the rest of this entry →
Thank You!!
First let me say thank you! I am delighted to learn (although none of you leave any comments on the blog 
( that many of you are keeping up with my progress and program and find the confessional truth motivating as well. This was my devious little plan, to reveal my truth in the process of working it and encourage you to join me!
The Progress Report
I weighed in this morning prior to a fabulous "kick-butt" spin circuit session which I will describe below.
The scale weigh in was 134lbs and YES! the body fat has dropped to 20.9% 
It usually doesn’t take my body (or any body) long to respond to dietary adjustments (egg whites-protein shakes/bars for am/pm snacks; oatmeal, turkey bacon and coffee for bkfst; lean turkey/chicken/fish with green veg for lunch and dinner) given you also focus on the strength training and aerobic discipline.
I have been reporting regularly thru the month on those activities. I’ve enjoyed 45-60 minute bicycling, rollerblading, power walks (no hiking yet, as the weather hasn’t cooperated with my Monthly Hike Excursion Schedule!) in between wiping my eyes from the rain of pollen outside. It’s brutal here on the East Coast!
When I have been inside, I’ve used my 10-10-10-10 plan (4 different pieces of equipment for 10 minutes each at or above 100 rpm). This keeps the boredom out of the workout and continues to challenge the body in equipment protocol changes.
Spin Circuit for Legs
Well today, I decided to mix it up a little more. Put on a mix of Mary J Blige and Damian Marley on my MP3 player and used the spinning room to find the cycle groove for 10-15 minutes in-between my leg routine – thus creating an intense circuit training program. Thanks to my associate trainer, Gil, I jumped on the spin bike for the first time this week after begin frustrated with the strap attachments always being removed from the aerobic cycles in the gym.
Spinning is an exercise program that utilizes a specially designed
stationary bicycle and a series of cycling movements that provide the
participant with both a physical and mental workout. The spinning bike
is designed to mimic an outdoor bicycle ride. The bike has fixed
gear-racing handlebars, pedals equipped with clips or cages (so your feet don’t slip out!) and an
adjustable bike seat. The intensity of your workout can be adjusted by
manipulating the resistance knob, which is located on each spinning
bicycle.
Research has shown that an average 40-minute spinning workout will
burn about 500 calories. The amount of calories burned by each
individual will vary, depending on the intensity and duration of the
workout.
Spinning can enhance cardiovascular fitness and improve muscle tone
and exercise endurance. Spinning works various muscle groups, including
the quadriceps, hamstrings, calves, hips and abdominal muscles.
My Spinning Leg Circuit Spin 10 min (in between each set below)
Seated Abductors 70-100lbs 2 Sets 20 Reps
Seated Adductors 70-100lbs 2 Sets 20 Reps
Standing Pulley Leg Abduction 20-30lbs 2 Sets 15 Reps
Standing Pulley Leg Adduction 20-30lbs 2 Sets 15 Reps
Standing Pulley Leg Extension 20-30lbs 2 Sets 15 Reps
I finished with 15 minutes on abdominals, using the pullover (87-100lbs), 4/2lb medicine ball v-situps and lower lift. My dessert with a 10 minute steam and lunch!
I know some of you think I am weird, but when I leave the gym and say in my mind, "that was a good workout." it is a good day!
Progress has been made…for those of you checking up on me! And since I am only human and seriously prone to mistakes and errors…..I seemed to have posted an inaccruate number the first go round! These are the corrected stats – re-stating the original body fat
calculation. In my haste to post and start the blog, I apparantely read the wrong line of the chart.
So I actually was carrying more body fat at the first measurement however, the numbers ARE MOVING IN THE RIGHT DIRECTION. You can see the decrease of body fat by 4.9 lbs and the increase of lean body mass (LBM) of 3.9 for an overall (neglible) change in body fat of -.15.
The work continues! The final measurement will be May 27th with pictures!
Well, the whole purpose of talking openly via a blog is to tell the truth! Speak from the heart! Go public and be in the moment. Yea!! Yeah!! Uh-Huh!!
Well, the tell-tale truth is, like I said last week, is "two steps forward, and three steps backwards" with the dance of the month. No change in my overall weight = still sits at 136lbs.
However, the intensity of my work has changed and that is an indication that the density and strength of the muscle has increased. Also usually an indication that fat has/is being eliminated. So I am not worried. Bodyfat measurements will show the adjustment.
A couple of guys in the gym (including several trainers) have been eyeing my workouts and nodding with approval at that killer leg program I have been using during the gym days.
Hack Squats, Decline Leg Press, Reclining Ham Curls (w/25lb dumbbells), Smith Squats, Smith Lunges, Straight Leg Dead Lifts, Low Pulley Cable Adductors/Abductors and lots and lots of stability disk lunges and squats for balance.
If only there were a cameraman in the gym!!
Body Fat Measurements are next week….
Fabulous weather this week and I was fortunate enough to be able to train a couple of clients in the sunshine. However, I never got to use the weather for myself!! But the weekly workout lineup is below for review.
Monthly Cycles and Energy
Whether you are a 24-hour mother, 9-5 office worker or fitness trainer
(that throws weights and bodies around all day), you know what I am
talking about, as woman, with the ebb and flow of energy during the
month as a result of our bodies cycles. Fluctuations in sleep, weight,
energy, mood, cravings all get IN THE WAY (doggone it!!!) of our best intentions to
"stay on the program!"
Sometimes it seems we fight ourselves (and the world) thru three weeks
of the month, just to get thru the fourth week! I know the men in our
lives see it that way (if they are brave enough to let us know!)
And, iff we are really truthful with ourselves, its actually two weeks on and two
weeks off! For the week preceding the cycle is when the hormone change is evident and the sleep, weight, energy and cravings start to
fluctuate. Then during the cycle week, we tend to adjust our
activities because of energy depletion caused by the loss of blood.
Its the dance of the month, "2 steps forward and 3 steps back, cha-cha."
Anyway, all that is to say, this is one of those weeks for me!! So what do I do?
I don’t measure anything (notice there are no reported numbers this
week. I am feeling like we all do, a little bloated and lethargic. I seem to make an effort to get things started, saying to myself, "I am going to get up from this computer in the next 20 minutes and go run" is what I told myself 4X this week. Even at this writing, I want to do just that, but my fingers still keep talking! However, 40 minutes later, I have found another activity to distract me from my plan to run. You just don’t seem to have the fuel to make the engine go!?
So, I give myself permission to put my program in moderation that week. I work more consciously, slowly and ratchet down the intensity a bit. Practice a little more stability work, concentrate on controlling the movements and work with my breath (which will automatically slow you down, btw). Of course, I maintain a hardline on what I eat (clean protein, fresh vegetables, water, water, water and only 2-3 chocolate, fudge brownies!!) 
Check in next week for the numbers!
Week 3 Program
Mon Cardio 45 min; Pilates Semi-Private 55 min
Tues Rest
Wed Cardio 45 min; 35 min Smith Machine Squats & Lunges, Straight Leg Deadlifts, Add/Abductors;
20 min stretching (with a trainer/friend)
Thur Rest
Fri Cardio 20 min; 30 min Upper Body (Chest, Back, Arms) 60 min barefoot Core Stability Training (with
the use of the stability disc) 10 min Oblique Twists
Sat 10 min Walk
Sun 2.5 mile Run
