Spinning - As in Indoor Cycling

Often times, I enjoy being a participant in a fitness class as much as I do being a fitness trainer. It gives me a chance to truly absorb the class and provide genuine feedback to my clients and trainees. It’s one thing to know about different classes and training techniques, but it’s something all together different when you can express these sessions from the view point of a trainee.

Spinning class. I was encouraged to attend one of my fellow yogi’s spinning class.  I had never taken a spinning class before and found myself to be a bit intrigued to attend this one.  It was at a nice spot in the Hingetown area of Cleveland, called Harness Cycle.  Of course, I had to visit their site to see just what the studio was about and I liked what I saw. I created an account and she and picked a Friday evening. The club’s “Happy Hour” cycling class offering $5 for the session. Nice, right?

            I packed my padded cycling shorts because I had imagined that there would be some soreness in my “saddle” area.  They provided towels and water.  The instructor assisted me with setting up my bike and then it was time for the class to begin.  I have to say, I love seeing other instructors display passion and energy in their classes. This instructor was definitely showing hers. Her music playlist was on point and had nice variety. The class was 98% packed and there were people of all shapes, sizes, ethnicities and gender.  A perfect mix. 

            Ordinarily, I am a pretty coordinated individual.  At a few times, I found it difficult to pedal a mile/minute and “tap” at the called out increments. Tapping is when you “tap that butt” on your seat. Love it…lol.  Her mix of using weights along with pedaling as well as tying in some push-up movements on the handle bars was impressive. The energy level was high and even if you needed to pedal at your own pace, it was okay too. 

            Would I do it again? Yes, I plan on it. Was my butt sore, yes, but I’m used to soreness especially when I know that I will be taking my body into new fitness dimensions.  You don’t have to be a size 2 to attend a spinning class, so erase that from you mind. I plan on sharing it with my trainees and who knows, I see a “fitness field trip” one evening on the horizon.

Looking to check out a spinning class? Check out this article and by all means, prepare your butt for the ride!

New Year, New Behavior 2014 - Status Check

It's hard to believe that we are approaching the month of May. Phew! Time flies. In January, many of you set resolutions/goals/accomplishments for this year. Well, time for a "2014 NEW BEHAVIOR" Status Check!!! WOO HOO!!!

Personally, I like to plan things out in increments for the year, it's easier for me.  For example, if you had decided to lose 50 pounds by the end of this year, at this time, you should be pretty close to half way towards reaching your goal...right?

This is your status check time. Take a moment to assess your goals. Are you on track? Have you given up and bailed out? If you are victim to the challenges that life tends to bring, you still have some time left. Let's say you may have started with losing 50 pounds, how about changing it to 25 pounds instead? 

It's time! You don't have to forego things for another year. If you have fallen off your 2014 plan so far. Don't let your inner voice convince you that it's okay to wait another year. Not when you can still get something accomplished this year. Now, if you are on course, pat yourself on the back and keep it going. 

Whichever your situation, we are only approaching May and many things can be done from this point out.  Balance is key and whatever your goal is for this year, you can plan on celebrating your success come New Year's Eve!

Need help with getting there? Share what you plan on accomplishing by the end of the year. You will be amazed with yourself when you reach your goal. 

Pause...take a moment!

Life keeps us busy. We are continuously going, doing, planning, texting, talking, typing, reading, eating, blah, blah, blah.  Pause for a moment, no matter where you are. Inhale the beauty. Inhale life. Inhale the appreciation of being in the present time. 

Hotel rooftop in New Orleans

"Happiness is an inside job." ~William Arthur Ward

Squat Touches

The target areas for this exercise are your quads, glutes and hamstrings. Stand and place your feet together, squat down, placing a slight, not deep bend in the knees and clasp your hands together. Be sure to not let your knees go past the tips of your toes. 

While squatting, tap your right foot forward, then tap it out to the right side, tap to the rear and return your right foot back to the starting position. Continue the touches on the right side, completing one set on the right. Then, switch to the left foot. Repeat. Do another full set on each leg. 
Your quads, glutes and hamstrings will thank you!

Chocolate Strawberry Smoothie

I love strawberries.  I love chocolate.  I love strawberries dipped in chocolate [pause...need a moment]. Together, they are such a beautiful and mouth savoring combination.  One one of my shopping trips to Sam's Club, I happened to have grabbed a bag of frozen strawberries. I figured, why not start making some strawberry smoothies. Simple, right? Nothing to it. I had some Silk Pure Almond Milk at home. I was all set. That's what I thought. Things changed as I went onto my next stop, the grocery store. I went to purchase my husband's choice of milk and then it hit me. I happened to glance over at the Silk Pure Dark Chocolate Almond Milk. 

Ah, YES!!! Of course! Why not blend the frozen strawberries, with the dark chocolate almond milk and have the joy of chocolate and strawberries!???!!! I couldn't wait to get home to create. 

What you need:
1 cup of Silk Dark Chocolate Pure Almond Milk
1 cup of frozen strawberries
1 banana (doesn't have to be frozen, but if you want, place the banana in the freezer the night before)

Press the smoothie setting on your blender or whatever appliance you make your smoothies with. Smooth it all together. Pour into a large cup and enjoy. Yields about 20 ounces. 





What seemed to be an innocent purchase has turned out to be part of a morning ritual sipping chocolate and strawberries in a cup.







Está tan bueno!

White Bean, Brussels Sprounts and Pomegrante Tart

Another fun recipe made it onto my list over the holiday season.  This one was found in the November 2013 issue of Vegetarian Times on page 42 or visit the site.  You have to be one that likes to think-out-the-box for this one. Surprisingly, I had no idea how much I would really enjoy this dish.  

• This dish is so light and filling.  It is a combination of white bean purée which is spread on a crisp oven puff pastry crust and sprinkled with warm roasted Brussels sprouts and juicy fresh pomegranate seeds.

What you'll need:

• 1 lb. Brussels sprouts, trimmed and thinly sliced
• 3 Tbs. olive oil, divided
• 1 15-oz. can white beans, rinsed and drained
• 1 sheet puff pastry, thawed
• ¼ cup fresh pomegranate seeds

Chop up the Brussels sprouts and toss with 1 Tbs. oil in large bowl. Season with salt and pepper. While the sprouts are cooking, purée beans in a food processor until smooth.











Roll puff pastry sheet into 12-inch square. Place over baking dish, trim and bake 15 minutes, or until golden.












Spread bean purée in hot pastry crust; top with roasted Brussels sprouts, and sprinkle with pomegranate seeds.









This dish was so good. On your next food adventure, be sure to put this one on your list. 

Vegetarian Times, November 2013 p.42

Reflecting Back on The Year 2013

It's now midway through the month of February, and aside from the frigid temperatures and snowy weather, I took a moment to reflect back on 2013. When I look at that year, I can’t help but laugh. I laugh because at the beginning of the year, I told myself to just jump in.  The hurdle is over (thyroidectomy) and you have to get back to yourself.

I thought about how a good friend of mine contacted me in the beginning of the year and said she needed me to help get her prepared for GOBA. I had no idea what that was. As I was listening to her talk more about wanting to get back in shape and this GOBA thing, I quickly searched for “GOBA” on the internet.  After scanning the site to get an understanding of what it was, I stopped her in midsentence and asked, “You do know that this is a cycling event riding 30 to 50 miles a day for a week?”  She replied that she knew what it was, all that was involved, how she paid her registration and can’t turn back now.

I guess we were on the same thought process for 2013. I told her, okay, let’s make it happen. I personally, had never been into “cycling”, I “rode” my bike on a path or two throughout the years, but nothing like this. She wanted me to get her ready. I was too eager to do so. As I started working on a training program for her, I realized, I’m going to have to do some rides with her.  

This was fine for me. I had been working out and trying to rebuild myself as well. I had took a break from training clients and was contemplating training again. So, her timing was perfect.

Before we knew it,  we were cycling, running, kayaking, and doing yoga.  Personally, I was getting back on track physically. We created a spreadsheet organizing all the events we were doing. Events such as Yoga Rocksthe Park, adventure races, 5k’s…I have to admit, 2013 was such a fun year. Talk about doing new things. I found myself cycling more miles in one year than I’ve done since I was in grade school and that was my only mode of transportation.

As far as GOBA, she did great! I was so taken back by her determination last year and so deeply moved. See, some major life events happened for her in 2013 too. She didn't let those things derail her.  She learned how to use fitness as an outlet and has achieved some major milestones last year. I am so proud of her. 

By the end of 2013, we managed to “infect” others and now have a few more individuals joining in on our fitness fanatic adventures. I love fitness and what it does to our bodies. It goes wayyyyyyyy back for me. How can what your passionate about not infect others.

Personally, things happen to everyone, but you need to maintain an outlet. Most times, it gives you the opportunity to work things out mentally and relieve stress.

Hopefully, you have started on your 2014 journey and have not fallen short or given up. I’m looking so forward to this year. ENJOY 2014‼!

Be Different in 2014

So, it begins again. Another year, new goals, new resolutions or revisited ones. Nevertheless, a new year signals new beginnings.

Let’s first talk about 2013.  Are you able to look back at 2013 and feel accomplished? I hope so. Of course, life happens and it always seems to push us onto the detour route.  While some of us, are able to get back on track, there are those who venture off the route all together and decide not to “make that trip” on the road of 2013 goals/resolutions. We put our initial intentions off to yet, another year. Before you know, year after year after year, this cycle continues. So why even bother setting goals/resolutions? Especially, if you know you have this pattern of behavior.

This year, team up with someone who can keep you on track. Or, join an online network to help keep you accountable for reaching your goal. Or, make a post it note and place on your bathroom mirror that says “NEW YEAR, NEW BEHAVIOR – Get it done 2014” so that you see this daily reminder. This is about you, right? No one else will benefit from your success, just you. I don’t know if you know this, but you are worth it.

I’m encouraging you to BE DIFFERENT in 2014. Set small accomplishments throughout the year. For example, for the first three months, drink 8 ozs. of water for every glass of wine/beer/coffee/soda you consume. Do floor exercises every time you watch TV. If you like, add your resolution/goal in the comment section of this post. I will happily check on your status.

Happy New Year everyone‼! Looking forward to a successful year in our endeavors.