Monthly Archives: August 2015

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SPILLED COFFEE

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Don’t cry over spilled milk, or in my case spilled coffee. I woke up, late as usual as on par for my life these days. I decided before my workout to blog in bed.  I thought drinking coffee in bed was a grand idea until I spilled it all over myself and my blanket. It seems to be indicative of my murky mood. The last few months have been a little chaotic, a lot of good and some not so good. I will not get into the details of the not good part, but I will say I have my health, and those I love do as well so it is nothing that cannot be figured out. Crisis can come on in all ways, it can burn you like hot coffee if you let it. Or you can stand up, wash it off and get on with your life and your dreams. That hot coffee is not going to ruin your day, nor should a minor life crisis singe your dreams and goals. Make a wish, and it will come true if you believe. 

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I promised myself I would move forward each day, taking one moment at a time. Coming from an impatient person as myself that is probably the most difficult task. I want everything now, and I tend to get a little cranky when things move too slow for my liking. I understand that is a flaw in my personality and I am constantly trying to evolve and become a better version of myself. I have stuck to my workout schedule even when things became difficult. Last week my body was slower than usual. My injured toe seemed to be hurting more than usual, and doing some of the exercises proved difficult. I took my rest day Saturday and now I feel better. I understand my toe will probably eventually need surgery, but I am just trying for now to keep moving forward and keep on the road to goal. 

With that said, I have decided to repeat last weeks schedule. Here it is, and this week I am feeling better physically and I hope I come out of this repeat week stronger. That is the goal anyway, To be stronger, more fit, healthier and to be leaner as I achieve my goals. Thank you to Melissa Bender Fitness for amazing workouts and helping me motivate and stay on the right track. The photo above shows my progress. Far left 2013, middle four weeks ago to date, and far right is current. I am making progress, I just have to be patient with myself and trust in the universe that everything will be fine. Love and light to all.

 

Happy Monday

Rose

Melissa Bender Fitness Week Four Bikini Prep Workout (repeat)

Monday: 15 Minute Home Workout

Tuesday: 3 mile run

Wednesday: 10 Minute Fat Burn

Thursday: Flab-U-Less Arms and Abs, 30 Minutes Cardio

Friday:Fitness Transformation: Workout 5, 30 Minutes Cardio

Saturday: Off 

Sunday: Mix It Up Workout, 30 Minutes Cardio

 

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LOOKING BACK AND FORWARD

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Good Morning Monday. Here is my schedule for the week. This is week 4 of the BenderFitness 12 week bikini prep workouts. I am totally sticking to it, and I feel great and motivated.

I have this app on Facebook that looks back at my memories, and at the same moment I was looking for a great and inspiring fitness quote to include in this post. My memories were two years ago when I began my weight loss blogging journey, and when I was in a Richard Simmons Video.  The quote I happened to come across is from the man himself. So today as I go forward with all of my goals, I will reflect on my beginnings two years ago when I met the man Richard Simmons, a man who really changed lives and helped people believe they can do it too. I am honored I had the opportunity to not only dance with him in his video, but to attend many of his classes before he decided to take some time off. I am always inspired by Mr. Richard Simmons as I continue on with my weight loss/fitness/philanthropic goals. I am forever grateful for the impact he has on me and so many others in the world. When he decides to teach again, I will be waiting outside Slimmons with bells on. Have a wonderful week and don’t forget to sweat!!!

What’s the secret to weight loss? People ask me this all the time. Let’s ask the weight saint himself?

Number one, like yourself. Number two, you have to eat healthy. And number three, you’ve got to squeeze your buns. That’s my formula.

Richard Simmons

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Monday: 15 Minute Home Workout

Tuesday: 3 mile run

Wednesday: 10 Minute Fat Burn

Thursday: Flab-U-Less Arms and Abs, 30 Minutes Cardio

Friday:Fitness Transformation: Workout 5, 30 Minutes Cardio

Saturday: Off 

Sunday: Mix It Up Workout, 30 Minutes Cardio

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Motivation Monday

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Good Morning to all. It is another Monday. I am on the brink of some amazing things happening and I feel like I am about to take flight. Some big changes may be happening as well.  My book will be out soon and I will do a whole separate blog post to announce it. With the book release comes events to be planned, and contacting the independent book stores that agreed to carry my book. I have a small but wonderful  small  east coast press publishing my book and most of the marketing is on me. One of my poems in the book has a line, “change comes on slow than rolls you over.” That statement could not be more true for this moment and time, and I am just trying to focus on my daily goals as I wait impatiently for the change to happen. I will come out better on the other side if I continue to focus on my daily and weekly goals. Large goals cannot be obtained without the daily little goals you set for yourself.

 Robert Frost once said, “The best way out is through” 

So here I am, week three of my Melissa Bender Fitness Bikini Prep workouts and challenge. It is Monday and I am motivated. I am taking it day by day, and week by week. I had a cheat day over the weekend and I realized there was a reason why I rarely had cheat days. They just do not make me feel good. I would rather use a few of my extra points and count in a mini treat than have a day that makes me feel ill and cheats my goals. That is just me. I hope you are chasing down your goals and living in the moment.

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Here is the breakdown of my weeks schedule of workouts, again tailored for my Monday-Friday Schedule. You can find these workouts a www.benderfitness.com and I am on week three, month one of the 12 weeks. My weight is still stuck in the 160’s but I will get to the 150’s as I focus on fitness, strength and health; and I plan to share a home yoga schedule soon. Happy Monday to all and remember to love the body you are in as you focus on the body you want. You only get one so love it as you love others and it will love you back. 

Namaste’

Rose

 

Day 15: Monday Full Body Home Workout, 30 Minute Cardio

Day 16: Tuesday Home Workout For a Tight Body

Day 17: Wednesday  Improve Your Rear View Workout 30 Minutes Cardio

Day 18: Thursday Fitness Transformation: Workout 4, 30 Minutes Cardio

Day 19: Friday 30 Minutes Cardio

Day 23: Saturday Off

Day 22:Sunday  Full Body Shaping Home Workout

 

 

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GOLDEN GATE GOALS

Good Monday Morning to all. I hope everyone had a wonderful weekend. I had an awe-inspiring Saturday with my husband James and friends on a boat cruise in San Francisco. It really was a special moment and it truly showcased what a stunning city San Francisco is. I am blessed to have the opportunity to live in such amazing cities and I am forever grateful. I try to schedule my fun days on days I take off from working out, since it just makes sense. I love making new friends, and meeting new people.

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I am so determined, even with the struggles and challenges that come my way. My husband and I have decided we are going to really live and we definitely have in the past, but from now on nothing will get in our way as long as we have our health. I am definitely much healthier and stronger than I was when I began in 2013, and I am far from done. Now it is time to lose my remaining weight, get much more fit and strong and tackle my fitness bucket list. I have also contacted a charity I am interested in, and I am planning a run over the Golden Gate Bridge to raise funds for an animal rescue locally. If I do not hear back I will contact another rescue, time is of the essence because they may be another transition in the near future. I got this though, and I am not stopping. The Golden Gate Bridge is iconic, and I can say I drove over it, walked it twice, ran it twice, and now I went under it in a boat. I am so grateful for the places I have lived, and the amazing souls I encounter and make the journey such an adventure.

Here is week two of Melissa Bender Fitness Bikini Competition workouts, a 12 week program. I am on week two, and I am tailoring the workouts for my schedule so it may look a little different here than on her site. Tomorrow is week five of my Weight Watchers Online experience and I am also loving that as well. I weigh in tomorrow. So far I have lost an additional 8 lbs since beginning Weight Watchers Online. Taking photos on special occasions is so much more fun when you feel good about yourself, no longer do I avoid the camera like I did in the beginning of 2013.

Here is my schedule for the week. Namaste’ and go get it!!

Monday Day 8 Quick Fit Full Body Workout

Tuesday Day 9: 30 Minutes Cardio (run)

Wednesday Day 10: Abs On Fire Workout

Thursday Day 11: HIIT 15 Minute Home Fat Burning Cardio, 2 Mile Run

Friday Day 12: Fitness Transformation: Workout 3

Saturday Day 13:  DAY OFF

Sunday Day 14: 30 Minutes Cardio (run)

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CAN’T KNOCK ME OUT

I have admitted to having a lot of challenges in the last eleven months, a move, more possible moves in the future, a sick cat and family unwell back east. We all have challenges and problems, and I know I am not alone. My friend once called it the hills and valleys of life. One moment you are on top of a hill, the next you find yourself at the bottom trying to climb and claw your way up. It takes a lot of hard work to be consistent with your goals when things go awry. Melissa Bender said to me determination is even more important than motivation. I am knocking out my obstacles, one workout at a time.

I am back to working hard full force no matter comes my way. My family is fine now but it made me realize life is so short and I need to go visit home soon, and James said he would go with me. Challenges and changes will not slow me down, and I have begun my project and blog anew. I have lost 8 lbs in the last month and this is my first full week of doing Melissa Bender Fitness 12 week Bikini Competition Workouts. When she was here she suggested I take new before photos with my boxing gloves, to mark my new beginning point. So here I am, new before pics after the over 50 lbs weight loss but starting a new beginning, the first week of the 12 week program. I am beating my challenges to the punch. My goal is to be a lightweight on the scale, but a heavyweight in life. I know you can do this with me, who’s in? 

Namaste’

Go get em’

Rose

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TRAINING SCHEDULE WEEK ONE

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Good Day to all. I am so sore from my first two days of training with Melissa Bender Fitness. You can find her workouts at www.benderfitness.com. I have so much going on, but I realized I have goals and I need to get there. So I decided to tailor her workout schedule to my schedule, and this is week one. Here is today’s breakdown of my Wednesday workout. I have lost 8 lbs in the last four weeks and I am definitely on the road to goal. As soon as I get to 165 lbs I am picking a new charity and plan to get to 155. I am not slowing down no matter what comes my way. Here is my workout I am doing today. I am also running and walking for cardio. I have a 5K in September and I plan another run over the Golden Gate Bridge here in San Francisco.

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I am breaking her schedule down, so this will look a little different since I am tailoring the first month of the 12 week program for my Monday-Friday Schedule with days off falling on the weekend. I am currently on day three and I am so sore. I am about to do my workout as soon as I have a little coffee to get going. My day off will be Saturday and that is perfect because James and I are spending the day in the city. We are having Brunch on Hornblower’s Cruise in San Francisco. It should be an amazing experience and perfect timing with my day off. 

I hope you are chasing your goals and that you know how fabulous you are.

Love and Light

Namaste’

Rose

http://www.benderfitness.com/2013/02/my-first-bikini-competition-prep-month-1-workouts.html

This is my week one August 3-9th.

Day 1: Monday Full Body Fitness Makeover done

Day 2: TuesdayFull Body Shaping Home Workout done

Day 3: Wedensday Fit Test and Fitness Transformation Workout 1 today

Day 4:Thursday  Lower Body Fat Blaster

Day 5: FridayTummy Toning Fat Burn

Day 6: Saturday OFF

Day 7: Fitness Transformation: Workout 2 and Booty Bump Workout

 

WEIGH IN TUESDAY

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Good day to all. I am on my week four of weightwatchersonline and I lost another pound, total of 8 lbs in one month. I love doing the points system, it takes the fear and guilt out of food and the ww app is a life saver for me. I have said it before, with a history of eating disorders this app helps me to regulate my food and not skip meals altogether. I actually eat more when I do weight watchers. It is amazing and I plan to continue it to my weight loss goal of  around 135 lbs. I am currently 168 lbs. I was over 210 at one point and I am just 3 lbs from what was my lowest weight before my crazy move. I got this and I look forward to becoming strong and fit to tackle my fitness bucket list. I welcome phase two of my journey.

Today is day two for month one of my Melissa Bender Workouts, I am doing the 12 week Bikini Prep workouts, tailored on my timing. I am doing them on my patio, since I hate working out indoors. I am lucky to live in California where the climate allows me to workout outside practically always. I love the breeze as I workout. I learn the exercises ahead of time by watching the video a few times. Then I have photos of the break downs, and I work along to music. I admit I am sore today, but that makes me very happy. It is the best kind of sore. I also have an old injury on my right foot so I am extra careful, and today I am wearing a brace for extra support. When I run I go at a comfortable pace for me, and I just keep going. I am all about the distance and not about speed.

I feel amazing today, and no matter what comes my way I feel like I can move forward with my goals. One day at a time.

Much love and Light

Namaste’

Rose

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DAY ONE TRAINING MELISSA BENDER FITNESS

bfGood Morning to all. I cannot believe it is August already. I have so much going on, a book coming out and events for my book, and some upcoming transitions are possibly going to take place. Let’s just say I am used to transitions, and I welcome them. I have lived in so many places,seen so many wonderful things and met some amazing people. I admit to slacking off on my training, stress took over. A month ago I joined weightwatchersonline, and it has been a game changer since I finally broke my long standing plateau. I lose 7 lbs in two weeks. The Third week I weighed the same and tomorrow is weigh in week four. I am currently 169 lbs, up 4 lbs from my lowest weight. I felt a slip in scale when I was away for a long weekend in Monterey CA, but I quickly caught the gain and now I have just four pounds to go to be where I was at 165. Then I am picking a charity to get to 155 lbs. I think that is why it is so important to be diligent and check your weight at least every few weeks, slip ups can be sneaky and before you know it you have gained all of your weight back. That will never happen to me, I love my lifestyle and my new life and I am ready to tackle the second phase and become stronger and fitter than I have ever been in a long time.

When I started this blog I had a trainer which was very helpful and I am grateful for that. Now I have Melissa Bender Fitness. She is not only my best friend but my trainer from afar and my inspiration to keep going. She asked me to be her Fitness Ambassador last spring and now I am ready to be the best fitness ambassador ever. Starting today I am doing week one of her Three Month Bikini Preperation workouts she did for her bikini competition training. May I add she came home with a few awards. I am tailoring the three month workouts to be on my schedule, Monday-Friday and adding one over the weekend as well. I am spending a lot of time planning, watching the videos so I know what I am doing. I use my handy iphone to take photos of the workout breakdowns and I downloaded a timer app on my phone so I can do them in real time without watching the videos. I plan to do them at home and at the park. I also am going to be more timely with my posts, and do daily updates on here. I know the first week will be the hardest, but I got this. check her out at www.benderfitness.com

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Along with my workouts I am running and walking. I am training for the Rock and Roll 5K in San Jose with my team from work, my new Manager has run over 29 Marathons, I told him he is not of this world. I hope to have one marathon under my belt someday. I have a lot of people inspiring me to run more. My Manager, Melissa Bender, and my friend Harry who is going to be running with me this week to prep for my Golden Gate Bridge run. I am excited for it all. I have a new playlist and a new anti-stress attitude. No matter what comes my way, I will not stop til I get to my goals.

Happy Monday to all.

Namaste’

Rose

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EASY VEGETABLE LEAN BEEF SOUP

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Happy Saturday, he is a post and favorite recipe from 2013.  Today was a laid back Caturday, with a simple soup and a trip to our local Trader Joe’s in Millbrae CA. I sampled their new Vegan Gluten Free Brownie Crisp, and just 100 calories for three crisps. Just what I need when I feel a chocolate craving coming on. I know how to portion control and limit my treats, but it is ok to splurge now and then and work it into my program. Nicole from Trader Joe’s was the sweetest and her kindness reminded me of the Trader Joe’s of West Hollywood.  She is also a weight loss inspiration since she just lost 35 lbs. Congrats to Nicole and everyone making it happen.  For you naysayers out there, it can be done. You can do it.  It just takes a little hard work and a can do attitude. I did this recipe as is, but I chose to pass on the potatoes for tonight’s soup and added mixed bell peppers instead. I hope you like my easy one pot vegetable lean beef soup recipe from 2013.
Manga’ love and light.
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My Mother in Law Julie Bailey used to make us the best homemade Vegetable Beef Soup. When I would visit on a cold January day she would whip up this one pot wonder, and serve it with some warmed crusty Italian bread. Comfort food at it’s finest. My recipe is inspired by my dear Mother in Law, but with a healthy My Change For A Ten twist, with the help of Trader Joe’s here in West Hollywood CA.
 
I am just a little obsessed with Trader Joe’s, particularly my neighborhood Trader Joe’s. The staff is the best you will ever find anywhere, always there to help and say hello to you by name. It makes me feel like I live in this little idyllic town. When my cat passed away last January one of the amazing staff members gave me a Dragon Plant, which means healing. I actually look forward to reading the famous Flyer, it is so witty and I have to admit I buy into the cute advertisements.
 
This recipe is so easy and delicious. I skip the warmed loaf of bread but that would be a delicious addition to this one pot meal.
 
~You will need~
 
Three tablespoons extra virgin olive oil
One Mirepoix mix of Chopped celery, carrots, and onions
One package diced onions, garlic, and shallots
6 diced red skin potatoes
One small package of extra lean stew meat
Trader Joe’s frozen organic foursome or any frozen mixed vegetables
1 large can diced tomatoes
Half package Crimini mushrooms
1 beef broth carton
1 low sodium vegetable broth carton
Basil, sea salt, ground pepper to taste
A dash of crushed red pepper (optional for heat)
 
Add olive oil to large pot and turn on flame to medium
Saute’ shallots, onions, and garlic
Add Mirepoix mix or diced celery, additional diced onions, and diced carrots
After the vegetables cook for a few minutes and become transparent
Add cubes of meat, chopped into smaller pieces
Brown meat
Add 1 can tomatoes
Half packet Crimini Mushrooms
1 package organic foursome or frozen vegetable packet
6 diced raw red skin potatoes
1 carton low sodium vegetable broth
1 carton beef broth
 
Mix thoroughly and bring to a boil, reduce heat and simmer for 45 minutes to one hour.
Let cool a little and enjoy with oyster crackers, which are not high calorie if you watch your portion.
This soup is so easy.
 
I absolutely loved this soup, it is a new staple in our home.
I always listen to Big Band music when I cook, especially The Andrew Sisters. I can almost imagine I am cooking dinner for my honey in a small but cozy flat in Manhattan or Los Angeles in the 1940’s.
 
After all, a little Rum and Coca Cola never hurt anyone.