Back in December 2011, I was able to workout with Leslie Sansone.  I was one of the walkers in her new DVD that will be released in the next couple of months.  It was such an exciting experience--with the hair, makeup, cameras, flattering lights....  I felt like a star! :)

Not only was filming a lot of fun, it was great to meet Leslie.  She is just as passionate about sharing the power of exercise with others as I am.  

Exercise truly IS powerful: you become stronger mentally, emotionally & of course, physically.  And in a group class environment, friendships are formed--there is strength in numbers. Because of this, I have chosen to change my class name to POWER Walk classes.  They are still "Walk Live!" classes using all the components of the classic Leslie Sansone Walk at Home workouts.  But I want my class participants to remember the power they have within them to change & improve their health & their lives.
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Eating right 09/26/2011
 
 Here are a few suggestions for healthful snacks between breakfast & lunch and lunch & dinner: 
• Peanut butter on whole-grain crackers 
• Pita bread dipped in a hummus or vegetable dip 
• Toasted rye bread topped with slices of low-fat cheese and pears 
• A pita pocket stuffed with cucumber, tomatoes, spinach, and no-fat dressing 
• A soft corn tortilla rolled around vegetarian refried beans and low-fat cheese 
• Cantaloupe and yogurt.
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I love living near the beach and being able to walk in the warm sand & cool water--especially on hot summer days.  I find the sound of the waves, the smell of the salt water and the view of the seemingly never-ending water so relaxing & refreshing.

Another benefit of walking on the beach is that I am able to burn more calories than walking at the same pace on a track or concrete path--up to 50% more!  All of the lower body muscles are working even harder to push off the soft sand.  Walking in the sand is also a great core workout.  The sand is an uneven surface, so I'm forced to stabilize my core.  I'm getting an awesome workout without the boredom I occasionally experience when walking & running around the park.  

Hmmm, tomorrow seems like another great day to get to the beach! 
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I love learning new workouts.  So I'm very excited to announce that I'll be taking the Instructor Certification course for Leslie Sansone's "Walk Live" program!  I have made her "Walk Away the Pounds" and "Walk At Home" DVD's a part of my regular workout rotation for the past 8 years.  I love that the workouts can be made easier or harder, depending on how I'm feeling that day--some days I'll use hand weights or a weighted walking vest.

The DVD's were also a great way for me to get back into working out just after my son was born.  It was great because I didn't have to worry about getting the baby settled into the stroller or finding workout clothes in my closet that actually fit.  As I felt stronger, I became more confident about joining my sister in law for longer outdoor walks.  

I am always grateful that I found those Leslie Sansone workouts!  I'm looking forward to my certification class and am hoping that I can help to motivate as many people as Leslie has!! :)
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All by myself! 10/09/2010
 
As I was going through my upper body weight workout this morning, I was thinking about how hard it was & how sore I will be tomorrow.  But I got through it & I was happy with what I had accomplished (I was able to do a few more reps on some tougher exercises I just started!).


As I started doing the household chores, I was reminded of WHY I am exercising and pushing myself physically...


Last week I was at Costco by myself & knew we needed a couple of bags of dog food. Normally, I wait until my husband can join me on a Costco run so that he can load the 40 lb. dog food bags into the cart, the car & then bring them into the house.  I decided that day that I'd get the bags of food on my own.  I was so excited that I was able to lift the bags off the pallet, then up & into the basket!  TWICE!


Today I saw that the bags were not emptied into the dog food containers as they should be.  Again, this is a chore I normally leave to my husband due to the weight of the bags.  I figured, if I was able to lift those bags into the cart & then into my car, I could just as well pour the food into the containers.  And I did!


Seems like a small accomplishment, lifting bags of dog food.  But the point of exercising is so that I am ABLE to do these type of things on my own.  Functional Fitness--I love it! :)
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Your Wellness Tip For Today
The fat you don’t see is the most dangerous.

The soft, superficial stuff that ripples your thighs and tummy may be a bikini spoiler, but if you can pinch it, it probably won’t kill you. However, if you have a solid “beer belly”…well, you’re likely headed for more trouble than politician hooked up to a polygraph. That’s because too much deep fat churns out supersize amounts of hormones and proteins, which can lead to big hazards. Among them: lousy LDL cholesterol and triglyceride levels; high blood sugar and blood pressure; insulin resistance; and widespread inflammation. All are instigators of many diseases—including dementia, cancer, heart disease and diabetes. But often you can get a “do over,” and it doesn’t take that long and isn’t that hard, if you know what you are doing.

First, don’t rely on your scale. As you start to reduce risky belly fat, your weight may temporarily go up. So ditch the scale in favor of the tape measure. If you’re a woman, your waist should be 32 ½ inches. If you’re a man, 35 inches. Creep past 37 inches for women or 40 for men, and the health danger increase.

Oprah.com – 7-4-2009 
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Healthy snacks! 09/29/2010
 
Here are a few suggestions for healthful snacks (remember to measure out portions): 
• Peanut butter on whole-grain crackers 
• Pita bread or veggies dipped in hummus 
• A pita pocket stuffed with cucumber, tomatoes, spinach and no-fat dressing 
• A whole wheat tortilla rolled around vegetarian refried beans and low-fat cheese 
• Fruit and yogurt
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Here are some strategies you can use to reduce unnecessary calorie consumption without creating nutrient deficiencies:

Make nutrient-dense foods, such as fruits, vegetables, beans and legumes, the mainstays of your diet.
Eat meat occasionally but focus on the leaner cuts. Try to include fish as a regular source of protein.
Avoid foods that are high in trans fatty acids and partially hydrogenated oils, found in margarines and many processed foods.
Minimize consumption of butter, palm and coconut oils, and fried foods.
Include some essential fats in your diet. Good sources include unsalted nuts (e.g., pecans, walnuts and almonds) and plant oils, such as canola and olive oils.
Check food labels for ingredients, serving sizes and fat content, so you know what you are eating.
When evaluating calorie intake, don’t forget the “hidden” calories found in many beverages and condiments.
To get the best results, combine any reduction in calories with an increase in physical activity. But don’t overdo it, especially if you are new to exercise.

References
Heilbronn, L., & Ravussin, E. 2003. Calorie restriction and aging. American Journal of Clinical Nutrition, 78, 361–9.
Roth, G., Ingram, D., & Lane, M. 1999. Calorie restriction in primates. Journal of the American Geriatrics Society, 47 (7), 896–903.
Takayama, H. 2003. The Okinawa way. Newsweek (January 13), 54–5.
Walford, R., et al. 1999. Physiologic changes in humans subjected to severe, selective calorie restriction for 2 years in Biosphere 2. Toxicological Sciences, 52,61–5.
Walford, R., et al. 2002. Calorie restriction in Biosphere 2. Journals of Gerontology: Series A, 57 (6), B211–24.

 IDEA Fitness Journal, Volume 1, Number 2
September 2004

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Don't give up! 08/29/2010
 
I had a hard time running today and started to feel discouraged.  My legs felt like they were dragging through mud, then my left calf & hip started to hurt.  I decided to change my pace to a comfortable walk--I figured, at least I was out moving & enjoying the beautiful weather.

While I was walking, I thought about how far I've come in the past few years.  I remembered back to when my husband & I announced our pregnancy.  One comment I received was "Oh, THAT'S why you've been gaining weight!".  I was only a few weeks pregnant at the time, so any weight gain could not be attributed to my pregnancy; the weight gain had started long before I got pregnant.

I've worked hard the last 8 years to drop the extra weight and get into better shape.  I've been able to run/walk (ralk!) in 2 half marathons and am training for another one in November.  So even though my run this morning did not turn out exactly how I would have liked, it made me slow down and gave me time to reflect on my own personal transformation.  

My job as a personal trainer is not only to tell my clients what exercises to do--it is also to lead by example.  It's tough balancing work and family life while also squeezing in time for myself.  But in the end, it's worth it because I feel better about myself and have enough energy to keep up with my family.

If you're feeling discouraged by any setbacks in your own weight loss & fitness goals, just think back to where you started.  Chances are, you've accomplished much more than you think.  Also take this time to reevaluate your course of action and make any changes that are needed.
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When you know you'll be out most of the day running errands or dropping the kids off at practices/lessons, you can still stick to a proper diet & avoid any stops at a fast food restaurant. Invest in a small cooler & ice blocks and you can pack water, fruit, nuts, cheese sticks, wraps for lunch/dinner...  Not only will you save calories, you'll save yourself some time & money!
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