Tag Archives: losing weight slow

WEIGH IN WEDNESDAY

I saw this unknown quote today and it made me laugh.

I put the scale in the bathroom corner, and that is where the bitch stays until she apologizes.

Author unknown

Good Morning. I woke up with a scratchy voice and it is taking me some time to get moving. and on top of that my computer is fighting me this morning. Doing a simple blog post is a challenge, so this post will be short and sweet.

I got on the scale, and my weight remained the same. I will take it, it is better than gaining weight. Weight loss isn’t a fluid process, there are a lot of ripples on the way to your ultimate weight. I did a calculation yesterday on my weight loss app lose it, and it said I can hit my goal weight of 140 by September 2016 if I only eat a thousand calories a day. Yeah, I doubt that’s happening.

But I still feel great. I am back on track and again today is my second run of the week. I posted the link to my running schedule from Benderfitness.com on my Facebook page. This computer is not cooperating today.

I promised to write about all the resources to help you lose weight and get fit when you are financially strapped, and I am working on that for a future post.

Yesterday’s run was amazing, and I love that runner’s high you get. Yes, my throat feels scratchy and my lymph node a little swollen, but I think I can fight whatever bug is trying to bite me. Coffee first, always coffee first. Today may be a second cup kind of day. You run the day, even if you have to run it on a little caffeine. xo2d8bb3d203079c6b72bc2705f6ff1412

Namaste’ 

Love and Light

 

 

 

NEW MOON ON MONDAY

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Music inspires, it invigorates. It heals a bad mood and can remind you that someone broke your heart just as you were starting to forget. I was a dancer in the past, and music motivates me to run instead of to walk, to pick up my pace just a little more, and to keep going when my energy is starting to falter. Before I even started to workout, to speed walk, and to run I made a playlist to prepare myself to make it joyful and fun. Music keeps me going then, and today music motivates me to begin anew.

Duran Duran just happens to be on my running playlist, and when I first began this blog I would practice my burpees to New Moon on Monday.  ( I practiced burpees. Have you done them?  Don’t judge) My former trainer Mike and I worked on them over and over. I tried not to be embarrassed because I was a beginner. Here I am after my move and it feels like I am a beginner all over again. 

Starting over after my move is not easy but my commitment begins today. I have no shame, here I am and ready to run.  I really missed my regular scheduled workouts and running, and my body feels it.  My weight is dropping again, and now I add my workout and running schedule since things are starting to revert back to a routine here in Los Angeles. My next charity will occur when I hit 164 lbs, and I will announce what I plan to do soon. Back on track, back on track. Have you ever slacked off for a few months and found yourself a little slower and softer?  Mondays are perfect for new beginnings.

Here is my plan for the week.

 This week I will run 3.1 miles three times a week. If I am not running, I will be speed walking and getting plenty of cardio in. My day off will be Sunday.

I will do melissa bender fitness workouts three to five times a week depending on time but at minimum I will get it in there times a week.  I am doing her Bikini Prep Series. Each week I will do three to five workouts, starting with day one.

Today is a new day, my new moon on Monday. Coffee first!! That was non negotiable in the very beginning as it is today.

Namaste’

Rose

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

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5 ways to survive a crisis

“The best way out is always through”

Robert Frost

Life is beautiful, life is grand, and it is most definitely a privilege to be alive. Nothing is perfect though, and life is a series of hills and valleys. You definitely have to journey through the valleys before you are back on top of that metaphorical hill. I love that quote by Robert Frost, and I said it to myself daily for the last eight months. “The best way out is always through”

We all have our trials and tribulations, and each of our journeys are different. Our destinations may not be the same, but we are all connected through our shared humanity. For me I made sure I practiced a few steps to help me survive and not lose sight of my horizon, my goals and dreams. For me this made all the difference in the world. To be honest, I had a few meltdowns, I am human and with my humanity comes my flaws, scars and all. I make no apologies. It was through my meltdowns that I realized what I needed to do. The current was trying to bring me down, but I refused to drown and instead I chose to stay afloat and tread water until I saw the shore once again.

The dream is the bearer of a new possibility, the enlarged horizon of great hope. 

Howard Thurman

These are the steps that kept me sane and working towards my goals. Now that the murky water is clearing I can say I did not regress, I grew and I am in a better place than I once was last summer. I did not falter, I persevered. You can too. Keep your eye of that horizon and never give up. Hope is a beautiful state to dwell in. Love and light to all. Namaste’ Rose

 

  1. Assess your situation, breathe and take stock on what you need to do to make it better. A crisis can hit you hard and leave you feeling wounded and torn. Have your meltdowns, cry your tears but choose to live in hope instead of despair. After your initial fall stand back up, straighten your back and tell yourself I got this. Make a plan and take flight.birdie
  2. Do not stop working towards your goals and keep your exercise routine, trust me on this one.  I ran a 5K in October with my manager at work Josh, who inspires me. He has ran over 32 marathons and he actually started running because of a personal crisis he was experiencing. I met some amazing friends who have made an impact on my life running in that race, my inspiring friends Stan and John.  If you make plans, stand by your word and follow through. It is not easy but it is very rewarding. We are now planning another 5K in San Francisco on May 1st, and this time we are building a team of other co-workers who were inspired to join us. If I would have quit I would be starting all over now, and even more depressed because I let my crisis win.  I had to work a lot more hours than I would have liked, but I chose to walk on my breaks and take every opportunity to move as much as possible. I was averaging up to 25,000 a day. A motivating playlist made it fun. Start downloading music and get moving. Get high on those wonderful endorphins of yours. 27472617-2af2-40e7-adb0-7b717f69ec935k35k4
  3. Eat clean healthy food, drink a lot of fresh water and please rest your body and get out in nature.  Last thing you want is to do is gain weight and feel sluggish through your crisis. You need to feel healthy in mind and spirit to tackle the enormous task in front of you. Dealing with fears and the feeling of uncertainty is a lot worse when you are putting trash into your system, dehydrated and running on next to no sleep.  Would you litter? Pour oil into the ocean? Treat your body like you would the earth. Nurture it, water it, and let it grow. You need all the energy to get through this. A clean diet, lots of water and rest and recreation in the outdoors is the way to go. Like Nike tells the world, just do it.  I lost almost 15 lbs since the new year began. Below is my before and now.  2013, and 2016. Get outside and let the cool wind blow through your hair, it is the best therapy. We go to the coast to find our center, find your beach and breathe.pescadero212742839_1088819611163504_1748115292959977888_n
  4. Have a positive mantra. I have a few mantras that I said in my head over the last few months, and one my husband and I shared with each other daily. Of course I kept saying my favorite Robert Frost quote ” The best way out is always through” I also had a song that was my mantra, its a silly song but I love it. Remember the band Chumbawamba? They are a British alternative band most famous for their positive and uplifting song Tubthumping.  It’s title you will may not remember, but the lyrics will bring it all back. “I get knocked down, but I get up again, you’re never gonna keep me down.” I sang this song in my head, I ran to it, I listened to it during my commute. The last mantra my husband James started in the new year. He began each day with “Today is a good day” and ended it with ‘Today was a good day and tomorrow is a good day.” I am a firm believer in the law of attraction, and he attracted positive energy our way. He focused on the good even on the rough days. We are all magnets, so attract the positive into your life. Today is a good day. Say it, believe it to be true and it will be.12715355_10153861692433617_9154185607114484018_n
  5. Be extra kind to others, smile a little more, exude happiness, giving and love. This is so true, I went through my days being kind to strangers despite my despair and you know what, it helped me more than it could have helped others. I went to work happy and smiling when it was the last place I wished to be. If you are grumpy you will only attract that negativity back at you. I smiled more, shared more of myself, and I gave back a little more. I continued to volunteer and donate through my own personal struggles, and I met some awe inspiring people doing it. If you are kind and happy you will attract kindness and happiness. Such a simple step to the path of happiness and to help you bear your crisis with a little more grace. Be a Susie Sunshine even if you are surrounded by Debbie Downers. You may find your uplifting attitude changes those around you. “You must be the change you wish to see in the world. Gandhi charity

 

 

 

NEW YEAR, NEW ME

Feet, what do I need you for when I have wings to fly?

Frida Kahlo

 

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Happy New Year to all. If you have been following me in the last six months I have been in a crisis, and I let that crisis get in the way of all of my goals. I gained about 15 lbs in two months just by not working out and eating unhealthy. It was a lesson learned, and now I am back on track with a vengeance. I will no longer have crisis complaints, instead I am going to look at my crisis as a challenge. I am working a lot more hours to make more money, but I am now finding time for my workouts and healthy eating.

When I am on my half hour work break I choose to go power walking and run stairs instead of sitting around. I am packing healthy meals and snacks, and I am totally back to clean eating. My Benderfitness workouts will be timed in the morning before I get ready for work. On my first day back I aimed for over 25,000 steps and I made my goal. I also signed up for a diet bet hosted by Melissa Bender Fitness. I win money if I can lose 4% of my body weight by the end of January. I got this, no more crying in my coffee.

I have decided this will be the best year ever, and I am tackling a lot of different goals and resolutions which I will write about in future posts. This week is a full week of work and workouts, plus I am volunteering Wednesday at the Second City Harvest in San Jose, and I am delivering more donations my co-workers kindly donated for the less fortunate. No matter how bad things get, there is a way out back into the light. Helping others is a way to see the bigger picture of life. I like to step outside of my own little world and see what is happening in the universe around me. It is humbling and enlightening. New Year, New Attitude. Everything is a blessing, and I am going forward with gratitude and a good mood. My feet feel like wings when I am flying high on Endorphins.You can fly too. 

Happy New Beginnings to all.

Love and Light,

Namaste’

Rose

 

A quick primer on what I eat

Good morning to all, it is coffee time and then running and a workout before work. A quick post before I make it happen on this sunny October Tuesday. I weighed in today, still stuck in the mid 160’s but to me maintaining is better than ever gaining. I will be consistent and break my plateau and get to goal. I am focusing on fitness and health first.

It was suggested to me to do a post about what I eat daily, and Sunday through Thursday I pretty much eat the same each day.

Monday was a good day, I did not skip any meals and I made sure to eat something at work. I do not really believe in rules, since I think it makes your mind a little crazy when you tell yourself you cannot have a particular food. With that said, I do eat clean and try to do the 80/20 rule. Most of my diet is clean, and then and now I sneak in a little treat. What is life without the finer things? Oh and coffee, coffee is a non negotiable every morning after my 16 oz of water and banana. 

What I eat Sunday Through Thursday pretty much is the same, Friday night and Saturday I still eat healthy but I have a little more variety.

Breakfast daily

16 Oz water and then water every hour

coffee with sugar and non dairy cream, and a little inspirational reading before my workout

banana or two, and a ThinkThin bar, peanut butter or Brownie Crunch

After workout and running my Lunch

1 cup cottage cheese or greek yogurt, or two eggs

fruits, and veggies

1 slice Food for Life Ezekiel tst

On commute I either eat a few almonds, a kind bar, or pick up a kale smoothie with fruits and veggies and almond milk

Dinner at work

Chicken breast, veggies, and one sweet potato

Late night snack

dole chocolate covered bananas, 4 to a pack. Or fresh fruit. Sometimes I dip an apple in caramel sauce, just a little.

This is pretty much how I eat daily, with Saturdays as my day off I deviate a little. Friday nights I will eat something like a Homemade soup or Chicken Chili.

 

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Like I said on weekend I may deviate a little and have a little San Francisco sourdough bread if we are out to dinner, or a little pizza or whatever we are eating. I try to also eat healthy when dining out. Last week on Saturday we went to the famous Sutro’s Cliff House restaurant and I had the vegan plate to stay in balance, with a little bread and butter. I was there for the view.

This was grains and mushrooms with a sweet potato cake and kale. I did have some bread with it, and a bit of butter,

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That is pretty much how I roll on days I workout and work. It is easy to stick to my regimen on those days. Saturdays are the most challenging for me. I have tried cutting out carbs completely but it made me cranky. Off to run and workout. Have a sunshiny day and never give up.

Namaste’ love and light. 

Rose

 

NEW MONDAY

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Sometimes it is so easy to get side tracked, everything just seems to pile up and there is little time to do what you want to do because of adult responsibilities and pressures.The good news is my Mother is home and on medication and feeling well. I made my best time at my 5k and now I am looking for a 10k to do before the year ends.

I am wearing so many hats of late; wife, waitress, author, weight loss/philanthropic blogger, fitness enthusiast, yogi, not to mention I am a poet and writer and I prefer to have some alone time to get out of my body and into my head to translate my thoughts into words. My book is getting great reviews and it is low on stock at Bookshop Santa Cruz, so I am incredibly grateful. There is a lot more work to do on the book front, (marketing wise) but I am taking it one day at a time. I will be heading back to Santa Cruz soon, and soon to LA as well. 

Yoga and working out gets me out of my head and into my body, and my writing takes me deep within. When I have to work extra hours waiting tables, it takes me to a place of chaos and stress. Do not get me wrong, I am appreciative of the ability to make some extra cash since we live in the most expensive city in the states, but to say I am burned out it is an understatement. I do not get home usually until 11 pm and i have felt physically exhausted. I had a mini meltdown last Thursday and I ate a bowl of pasta Alfredo. My first pasta in one year. I deviated from my workout routine and I was beginning to feel out of control. I spoke to Melissa from Melissa Bender Fitness and she suggested I just pick up where I left off.

It took that phone call and  a beautiful day in the city along the coast with my husband James and our dear friends Sara and Tor to help me regain my balance. When I am in nature and with amazing souls, I find my zen and my meditation place.  I also realized no matter how late I get home, I need to be in bed within the hour. It has made all the difference and today on this brand new Monday Morning I begin anew. 

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I went to bed I believe before one am, and I woke up by ten am. I am now writing and having my coffee and ThinkThin bar and soon I will do my workout. I have plenty of time before work and I feel like this week I may regain my center. I have chosen to really focus on the fitness after my first over 50 lb weight loss, since my weight has been forever stuck in the 160’s. I recently found out all the female members of my immediate family are on medication for thyroid issues, so that is something to explore in the future. As soon as the chaos and money issues quiet down and I am able to slow down I will be deciding on my next charities.  In the meantime, eat healthy, workout, work, do yoga, run off the stress and repeat. One day at a time is not a cliche’ it is the best way to get through any difficult situation. Keep going and never give up!! 

Namaste’ love and light

This week I am repeating week five.

So here is week 1 Month 2 of BenderFitness Bikini Prep Workouts

 
 
Tuesday Day 2: Bikini Ready Tummy Workout and Body Definition Workout (Body Definition Workout was done interval style, 2X through. The breakdown is listed in the information above the Bikini Ready Tummy Workout). 
 
Wednesday Day  3: Strong and Toned Lower Body: Legs, Thighs, and Butt and 30 minute run on the treadmill. Day off from work
 
Thursday Day 4Ab Exposure Workout
 

BACK TO THE GRIND

Good Morning to all. Labor day is behind us and now it is time to get back to work. I have a lot of  exciting things going on and I will post all about them in tomorrow’s post. Today it is all about the work, the workout, and back to the grind. I have Melissa Bender Fitness schedule, this is week 1 of Month 2. I am doing great but I admit I am a little more fatigued as of late, because of later nights than usual. I am trying to get to bed at a more reasonable time so I can have the energy to do the best workouts possible. A little coffee helps too. I hope you are crushing your own personal goals. Make sure you find time to stretch and do a yoga flow to recover and soothe your mind and body. I downloaded some amazing Hawaiian music to do sun salutations to. Here is a photo update. On far Left is the beginning photo in 2013, and in the middle is me 5 weeks ago, and the far right is me now. I am still stocky but you can see I am much more lean and fit than I once was. I actually had someone tell me not to lose my body, that made me feel amazing. Oh, and someone told me I looked like Shania Twain and Sandra Bullock, which to me translates to my face is skinny lol. 11947697_1005430582835741_1320152200900790489_nNamaste’

Love and Light

Rose

So here is week 1 Month 2 of BenderFitness Bikini Prep Workouts

 
Tuesday Day 1: Body Definition Workout
 
Wednesday Day 2: Bikini Ready Tummy Workout and Body Definition Workout (Body Definition Workout was done interval style, 2X through. The breakdown is listed in the information above the Bikini Ready Tummy Workout). 
 
Thursday Day 3: Strong and Toned Lower Body: Legs, Thighs, and Butt and 30 minute run on the treadmill. Day off from work
 
Friday Day 4Ab Exposure Workout
Saturday Day 7: Off Saturday Day off from work
 

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

 

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

 

 

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