Category Archives: focus on fitness

GOLDEN GATE GOALS

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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)

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

My First Bikini Competition Prep: Month 1 Workouts

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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daytwo

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

DAY ONE TRAINING MELISSA BENDER FITNESS

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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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WEIGHT WATCHERS ONLINE

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I remember when I began this journey, my weigh ins were on Tuesday. I decided picking Tuesday as a weigh in was a great way to stay on track over the weekend. I also did Weight Watchers in the beginning, but I found with my schedule and my workouts it was hard for me to make it to meetings. Flash forward to today, I decided now that I have an iphone doing Weight Watchers online with the app was the way to get my weight to goal. I can keep track at the touch of my fingertips. For me food is always an issue, not eating too much or the wrong things but just skipping it completely and drinking a shake. Food was a chore.When I went out of town a few weeks ago I went on a little binge and actually gained 11 lbs and I realized that is a slippery slope.

This week I begin my third week of Weight Watchers Online with the WW app and I am loving it. I track everything that I eat and drink. The first week I lost 5 lbs and this week I lost 2 lbs with a total of 7 lbs since I signed up two weeks ago. My current weight is 169 lbs, up 4 lbs from my lowest weight. I gained a couple pounds when I went out of town and now I am tacking those pesky pounds with four more to go to get to where I was. Once I am at 165 lbs I am picking a charity and moving on to the My Change For a Ten format, getting myself to 155 lbs.

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I am also working out and running with Melissa Bender Fitness as my guide, my intention is to become strong, flexible, and be able to tackle all of my fitness bucket list items.

Through this slippery slope of change I am landing on my feet. Love and Light to all and keep on keeping on.

Namaste’

Rosebf

 

 

5 Things I Did To Start Losing Weight

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One of my next items on my fitness bucket list is to surf in the Mighty Pacific. I would never have attempted this if I did not lose weight. I feel completely ageless.Here I am in my first very own wetsuit.

I meet a lot of people, and I talk to everyone. I met someone the other day who was so upset about his weight gain, and after speaking to me he later emailed me about his new resolve to do something about it. I explained to him it is only weight, we can gain weight and we can lose weight. To lose weight just takes a choice, and then action. Now he decided to take action, and I believe he will be a success.

Everyone has that light bulb moment when they decide the time is now to lose weight and become fit. I had two of those moments, but for me it was the second moment that struck a chord. My first moment was in 2011. I went to a Dr. in Beverly Hills who basically fat shamed me to the point of tears. I was walking home weeping and I was stopped by the Hollywood director Quentin Tarantino. He wanted my business card, he said he was interested in putting me in his latest movie. I was crying about the Dr. and blew my one moment. I did not have a business card with me, and because of how belittled I felt from the previous moment I just shared my name with Mr.Tarantino. This is why confidence is so important, opportunity will walk right past you if you do not have the confidence to bring your dreams to a fruition.
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My second moment was the one that stuck in 2013. It was 2 years after the Quentin Tarantino moment, and I went to an open mic to read my poetry. I felt great, and I thought I looked great. My friend took a photo of me at the microphone, a photo that made me really look at myself for the first time in a long time. I did not think I was thin or fit, but I had convinced myself I was just a little chubby. I was beyond chubby, I was obese and the scale would soon cement my heavy weight of over 210 lbs. It took a few months but it was that moment when I decided to combine my weight loss efforts with helping others. Two years later, fifty pounds lighter and happier than I have been in a long time. Oh, and I put off my opportunity of getting my poetry book published back in 2013 because I lacked confidence. I am happy I will be a first time author in a few months. No more waiting for life to find me, I am finding life.
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As I am busy finding life I am also trying to break a plateau and move forward with my fitness goals and philanthropy. I have maintained my weight loss and exercise routine. I am now looking into all kinds of adventures as I move forward. It was that  2013 aha moment and the new routine I developed for myself that made me stay the course.
Here are the five things that kick started my weight loss journey
1. It sometimes takes a vulnerable moment to make you change. Do not wallow in the moment, use it to motivate you. Get on the scale, face your demons and tackle those pounds one day at a time. Start today!!
2. Find your tribe. I was in a Richard Simmons video, which introduced me to so many inspirational new friends. My best friend Melissa Bender was my biggest supporter. My new friend Mike Morello offered to help me and train me and he stuck with it even when I whined and complained. The list goes on and on but I never did any of it alone. Do not be afraid to get a little help from your friends new or old.
3.Find what works for your body in regards to exercise and nutrition. I began with Weight Watchers, and soon enough figured about how to eat. I did not really love running until this year thanks to Melissa Bender Fitness and being 50 lbs lighter. Before my weight loss I enjoyed speed walking.  If you love what you are doing you will stick to it. Exercise and eating right is like brushing your teeth. Daily movement and healthy daily eating are the keys to success. Lace up those sneakers and get moving. I once crawled in the dirt and I was horrified, and now I am not only 50 lbs lighter but I am no longer afraid to get dirty and be one with nature. Your journey may change how you view yourself.
4. Weekly weigh ins and keeping a food journal. This will keep you accountable and you can track how you are doing. The largest weight loss is in the beginning.
5. Believe you can do this, and do not let anyone tell you otherwise. Keep going, keep moving, and love yourself. Love the body you are in today and know you are headed in the direction of health and self confidence. Trust me it feels amazing.
With love to all enduring the struggle, it is just weight. It comes on, and just as easily it can come off. You just have to work at the weight loss and fitness part. You can do it. It really is all about the work, but the rewards are magnificent.
Namaste’
Rose

IN FLIGHT

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When I lived in Connecticut I had a manager where I worked, he told me I was a butterfly and I needed to slow down and stay put. It is obvious that I have not headed that advice because since then I have done anything but slow down. I have lived in so many interesting places, never slowing down. NYC, LA, now the San Francisco Bay Area. These places have shaped me, my writing, and my whole world. Of course it is my partner in life and husband James who has made all of this possible, that never goes unnoticed.

I have been so  overwhelmed with a lot of things in my life, good things but even so a bit overwhelmed. I have slacked off on my daily posts on this blog and that is going to change right this minute. My book Camellia in Snow is in the process of being completed thanks to FinnLady Press back east, and there are details that have been a little all consuming. Now I am going to make the time for both my loves, my blog and my book. They are not one in the same but in a way they are, they are the essence of my being. Without this blog and my weight loss my confidence would have never returned. I had the chance to have my poetry book published back in 2010 and I passed because of my move to Los Angeles. I had a second chance in 2013 and I passed again when I saw my photo from the open mic. I just had lost all confidence and I needed to find myself again. 

Here I find myself, in 2015 and 50 lbs lighter with a lot of help from my friends and mentors in life. My friends are my teachers and I am eternally grateful.  I am a former dancer who hated running, and now I absolutely love it. I am a fitness buff and ambassador to Melissa Bender Fitness and clean eater. I love my blog which combines weight loss/fitness with philanthropy and I am looking into ways to make it grow and do a lot more good in the communities I live in, now and moving forward. I am planning all kinds of fitness milestones like surfing and running the Golden Gate Bridge, this time four or five times. All of this with my first poetry book coming out in a few months, along with book events to do locally and in LA and back in my hometown of Cleveland, Ohio. I still also play waitress in the evenings. Yes, I have been busy but I would not have it any other way. My motto is you can do anything at any age as long as you believe. All you need is a strong desire and belief in yourself, and maybe a little morning coffee. You deserve everything you dream of and more. Namaste’ Love and Light to all. 

Rose

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BACK TO THE GRIND

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That moment when you begin to feel like yourself after being sick for a few weeks is priceless. All of a sudden it is like the clouds cracked open and revealed the sunshiny sky. I was so sick, and it took me a good two weeks to feel like me again. I am prone to upper respiratory infections but I have not had one since 2010. I was worried for some time about a lump in my neck, and I was freaking out about the possibility of the worst case scenario. I am happy to report now that I am no longer sick the lump has disappeared. That makes you realize how lucky you are to have your health. The whole time I lived in LA I was healthy and not sick once. It is a bit cooler in Northern California and the cool weather got me this time. I refuse to take my health or life for granted and from this moment on I am living my best life ever, chasing my goals and my happiness.

In the interim of being sick I took the downtime to finish some details of my poetry book that will be out come August. I had a photo shoot for my book jacket cover, not good timing since I was pale and not feeling or looking my best but I had to have it done and I believe I got my shot. Now it is back to blogging, my fitness and charitable goals ( I will mention those in upcoming posts) and of course my running schedule and Melissa Bender Fitness Training. I weighed myself and I am still holding steady at 165. I am debating whether or not to go to Weight Watchers to help me get the next ten to twenty pounds off.

Today besides getting a run in, I am running some needed errands. I am also breaking down this week and getting new running shoes which are long overdue. I will blog about the process of finding the right fit for my feet and  my running style. I am also purchasing a new phone which means I will finally have an instragram. Time to break the bank and get the tools that are needed to move forward.

Off for now, lots of exciting things to come but daily goals help reach long-term goals. I am happy to be breathing and have this moment to say I am totally and utterly alive. Never give up. As long as you are awake anything is possible. Go get it!!!4e94db01d94c2fbcccb16181fcc6b203

Namaste’

Love and Light

 

Chicken soup for my sick soul

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Just as you are going merrily on your way, focusing on goals and your plans something always happens to derail you a little. For me my computer just stopped working.A blogger without a computer, I don’t think so.  We went to see if it was beyond repair and walked out with a new computer, albeit one I need to learn to navigate all over again.

Computer issue solved. Then I got really sick. Monday it was so bad I had to finally go to Urgent Care. I am here resting, not working out or running, just trying to get some sleep which is the one thing it is impossible to do with a nagging nightly cough. Meds, rest, fluids and repeat. That is my agenda for now.

My weight is up from my 165 to 168. Still keeping my weight off but fluctuating once a month. I plan to break my plateau when I am all healed. Perhaps joining Weight Watchers again to really help me get the scale moving again.
In the meantime, chicken soup for my sick soul.
Here is a recipe for my Trader Joe’s Semi Homemade Chicken Noodle Soup:
Chicken Soup Rose Bailey
Two cartons chicken broth
One package just chicken
Five carrots sliced
One package Mirepoix mix ( two cups chopped carrots, celery, and onions)
Six cloves of garlic
Four tablespoons extra virgin olive oil
Salt, pepper
Cooked noodles to add after
Saute Mirepoix mix in olive oil for four minutes or until clear, add garlic gloves and continue to saute’
Add sliced carrots, chicken, and mix for one to two minutes
add chicken broth and simmer for thirty minutes
Add cooked noodles of your choice
I recommend using low sodium chicken broth if possible.
This is a quick way to have almost homemade soup, when you are sick you want the real deal but do not have the energy to cook. This totally made me feel better. My friend calls it Jewish Penicillin.
Whatever you call it, it works.

NEW TRAINING SCHEDULE

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Melissa from BenderFitness completed  a half marathon with her husband Jesse. I am so proud of them both and wish them congrats on the amazing accomplishment of running in The Pittsburgh Marathon.Such inspiration.

I am beginning a more specialized running format. I still need to get a fitbit or pedometer and new running shoes but for now I am just going by time and what I know the distance to be. Melissa @BenderFitness composed this schedule for me. I have already been running three times per week but starting on May 11th 2015 I am going to document my training starting with this training schedule below. I hope to eventually run in a half marathon. I am meeting one of my new running friends for coffee and inspiration soon. I am not competing with anyone but me, building my base.

If you have not guessed it already, my first fitness goal will have everything to do with running. I will be writing about the specifics of what I plan to do in a future post when I compose my top ten list of goals to accomplish. Why do I run?  I run because I never thought I could run without stopping or walking. Now I am hooked on my runner’s high.
Here is my running training schedule from Melissa Bender Fitness
 http://www.benderfitness.com/2015/05/5k-training-for-new-runners.html

PART 1:

Run 3X Per Week for 2 Weeks

Goal: Run 3.1 Miles or 30 Minutes continuously at a comfortable pace.

Types of Runs:

1. Slow Easy Run: Run Continuously without Walking. Don’t worry about pace.

PART 2:

Run 3-4X Per Week for 4 Weeks

Goal: Improve consistency and pacing.

Types of Runs:

1. Two to three Easy paced runs at a comfortable pace: 3.1 miles or 30 minutes.

2. One to two runs at a slightly faster pace. Moderate Pace: You should be pushing and breathing heavier, but able to talk if needed. Use a stopwatch, phone running app or GPS watch during runs. Complete the same run you do on your Easy days, but focus on doing it a little bit faster. Don’t go to fast, you still want to complete the run without stopping to walk.

PART 3:

Run 3-5X Per Week

Goal: Improve Speed, Consistency and Endurance.

1. Two to three Easy paced runs at a comfortable pace: 3.1 miles or 30 minutes.

2. One Moderate Pace Run per Week.

3. One to Two Speed Workouts. Select 1-2 of the workouts below and incorporate them into your week).

  • 5 Minutes Easy/5 Minutes Hard:

-5 Minute Warm-up, Run 5 Minutes at Easy Training Pace, Transition into 5 Minutes Hard (Faster than your Moderate Training Pace), 5 Minutes Easy, Complete with 5 Minute Cool Down. Total Workout Time: 25 Minutes.

  • In-Run Sprints:

During your run incorporate 20-Seconds Hard Sprinting followed by 40 seconds at normal running pace. Repeat this 4-6 times during a normal 30-minute run. Start the sprints at the 10 or 15 minute running mark.

  • Run 25-30 Minutes at your normal pace. Complete the run with four to six 20-second sprints. In between sprints walk back to your starting point.
I am going to be doing the Bikini Prep workouts at least 3 times a week with some yoga a few times a week. I am going to be keeping a journal of my progress. I am on day two.
I looked down and saw a ladybug. A sign of good things to come. What are you doing to make your dreams a reality? Does it help to have a good support system?


​Get it!!

Namaste’