Category Archives: inspiration. Monday motivation.

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

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

 

 

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)

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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BACK TO THE GRIND

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

 

Runner’s High on 4/20 day

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It has been about four weeks since I started running seriously. I admit it took me this long to fall in love with running. I am finally there, and thanks to BenderFitness I am officially a runner. Melissa taught me how to run to maintain my pace and achieve distance without stopping or walking.

Yesterday I achieved a fitness milestone, running over the Golden Gate Bridge and back again. It is a total of 3.4 miles. It was the most euphoric feeling and I am so happy to have shared the moment with one of my dear friends Kristina who visited over the weekend from NYC.

Kristina is running a half marathon in Brooklyn NYC in October and that has inspired me to do a half marathon in November instead of the 10k. I know I will really have to train and Melissa Bender and I are in the works coming up with a training program to get me there.

The sky’s the limit. It was national 420 day and I earned my runner’s high and crossed an item off my fitness bucket list. It was the most amazing moment and next I plan to run over it four times and do a few 5K’s as I train for the bigger races. I am so in love with running and cannot believe it took me this long to get there. Better late than never.

Namaste’

Love and light

Rose

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5 Things BenderFitness taught me about running

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1. Pace yourself, and start slow. I used to fear running even though I did a 10K last year. It was such a proud moment for me but I had to stop and walk/run. I never fully embraced running like I am now. I want to keep going and see how far I can go. Run a marathon someday? Why not. It is all in the pace.
2. Listen to your breath and turn off the tunes. Ok this was a hard one for me and I resisted. I am a dancer and I love my music, It motivates me. Now I find I am motivated by running for the sake of running, not drowning out the sensations with music. There will be a time when I become a seasoned runner when I can listen to music as I run, but for now I run and listen to my breath.
3. Keep Moving, sounds so simple and so difficult, but honestly if you just keep moving you can do it.
4.Dress for the weather, and have on layers that can come off if you get hot. Here in the Bay Area it can feel cold with the wind but as you get moving you become warm.
5. Start with a small race. I am signing up for a 5K in a few months. I can already run over 3 miles and I will definitely be ready. Once I have a few under my belt I will graduate to a 10K and then maybe a half marathon.
I am really loving running now, and I am so grateful she taught me how to run the correct way. Now I feel like the sky’s the limit. I also discovered after I run I have this incredible zen like euphoria that relaxed my whole mind and body. It really is helping me handle the day to day stress.
Namaste’
Rose
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5 WAYS TO FIND WEEKDAY MAGIC

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Monday, some dread it, others fear it but it comes around once a week like clockwork. The first day of the week gets a bad rap, so much so if Monday were a kid on a kickball team it would be the last to be picked. As unpopular as Monday is, it cannot be shunned or avoided. I think it is time we stop bullying the first day of the week and start looking at it from a different vantage point. So put on your rose colored glasses and start envisioning Monday to be the new beginning it is meant to be.

I had a magical Sunday, full of positive affirmations and the hope of what is to come. That got me thinking, what if we chose one thing to do each day of the week to bring a little magic in our mundane routine. Something that we can seamlessly fit into our workweek, workout week, and schedules. Here is my list of things of things to do to bring a little magic back to the doldrums of Monday through Friday. I was in the musical Pippin  when I was younger, and the song from the musical score puts it perfectly.  We’ve Got Magic To Do.

WE’VE GOT MAGIC TO DO — JUST FOR YOU
WE’VE GOT MIRACLE PLAYS TO PLAY
WE’VE GOT PARTS TO PERFORM — HEARTS TO WARM
KINGS AND THINGS TO TAKE BY STORM
AS WE GO ALONG OUR WAY

Five things to add magic to your daily life

1. Remember when you were a kid and you got all excited when you made a trip to the local pool to go swimming. Maybe it was only in the summer, or maybe you went swimming during the winter at an indoor facility. To me there was nothing better than swimming. To this day the smell of chlorine takes me back to my excitement for my swimming lessons, and I thought there was nothing more magical than swimming in the dead of winter. Go swimming, dive deep, get your hair wet. Trust me water is the best therapy. Find a pool, lake or ocean and make like a fish and swim.

2.Wake up early to see the sunrise once in the course of the week. Brew your coffee before, and set the alarm. Take a moment to revel in the magnificence of the moment, and the stillness before the world has risen. Our lives can be so noisy, sometimes a silent moment of solitude and beauty is all that we need to feel refreshed and rejuvenated. 

3. I always workout outdoors but I bet most people spend there workouts at an indoor gym. Do not get me wrong I also go to the gym, but working out amongst nature is a completely different experience. You have a cool breeze, sunlight, and the trees above as companions. I love it when I am planking and I get an impromptu kiss from a slobbering yet friendly canine. I call this Mobile Meditation.  Try it, pack the car with your mat and free weights and see what a different perspective you have after an outdoor workout. 

4.Make time for a little weekday learning. Education does not end when you throw your graduation cap in the air. There are many little things you can do to expand your mind, your world, and have a little fun. Find a new hobby. If you have been wanting to take a cooking class, look on Groupon to get a great deal and make it happen. A golf lesson? How about attend a pottery painting class. There are no limitations, and I find browsing Groupon gives me ideas for my fun to do list. You are never too old to rediscover old interests and pursue new passions in life. 

5. Pack a blanket, and have an after hours picnic in the park and go stargazing. Nothing like lying flat on your back and looking up at a night sky, realizing how vast our miraculous universe is and how small we really are. It definitely is one of my favorite things to do and something I need to do a lot more. I see plenty of stars here in Hollywood but there is nothing like the twinkling wink from the real deal above.


MONDAY AGAIN



Monday morning, you keep coming back with a vengeance but you do not frighten me. I actually look forward to you and revel in your newness. It is not only the beginning of my work week but also the beginning of my work out week, and I plan accordingly. I look forward to challenging myself and making my goals a reality starting with my Monday routine. So Monday, your bark is much louder than your bite. Bring it on Monday Monday, I trust you and you are just as good as Friday.

I worked out all weekend, trying to get back on track from being out of town in Phoenix. Tonight I will walk and workout and tomorrow is my work out with my trainer Mike. I am determined to get past anything that is holding me back, and I have cleaned up my eating habits once again. I gained two pounds last week, so I am doing a self access and forging forward with nothing but determination and positivity. 

A little note about injuries. I have been plagued by a slight foot injury which was made worse when I did the 10k, and then in Phoenix I tripped barefoot and stubbed my toe bad. I have been to lazy to make a podiatrist appointment so I went to the minute clinic at the local pharmacy and she said I have Plantar Fasciitis. 

I am not sure she is correct, but it is not serious and I am making efforts to heal my foot and toes. I am wearing an ankle brace, and as soon as FrontRunners opens near my house I am getting good running shoes. I am taking extra Magnesium and watching my Potassium and wrapping my toe when it hurts. A little ibuprofen goes a long way as well. Today the pain is much less, and I am still working out but passing on running until I have the new shoes and I feel it is completely healed. I am going to do another 10K soon with seasons 52. I am picking the item to do off my Fitness Bucket List  for May in the next few weeks.

Off for my day, my cats make me want to be lazy and stay in bed with them all morning. Love and Light to all.
Namaste’
Rose



MONDAY

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When I woke up today it was still a bit dark, and that made me feel groggier than usual. It is day 10 of the Melissa Bender Fitness 30 day challenge to exercise every day of the month, and I have done so each and every day. I think I can shake off this sleepiness and tackle my work and workout today. I am remembering to eat more, and I believe this will all help me attain my goals.

Yesterday I walked four miles, and I did yoga and worked on my hip openers and quad stretches. I also worked on my push ups. My husband James commented how dedicated I have been for these last nine months, and how impressed he is.  I can now do Dancer’s Pose but I need a lot of work with it, but I can do it. This summer I am going to commemorate my journey with my wonderful friend Xiomara who happens to be a talented photographer, we are going to take yoga photos all around Los Angeles. I am not ready for this yet, but it is on my bucket list.

Happy Monday to all
Rose

I wrote this on a winter day in NYC waiting for the train, back in 2009.
Wishing you love and light that warms all of your seasons

MONDAY

It’s another monotonous morning,

birds are chirping, but spring

has hardly paid a call or visit.

I drink my hot coffee, gripping

the cup like it holds liquid gold.

Fatigue sets in, mentally, physically;

a rat races inside my head.

I am emotionally, physically

drained from running mundane

marathons to empty destinations.

I imagine a kiss, a zealous kiss

that would bring summer

to my wintry body and soul.

Instead I sip, caffeinated tepid cafe;

and long for lips that scald,

daydreaming of a moment

that could warm all of my seasons. 

(c) Rose Bruno Bailey