Category Archives: Melissa Bender Fitness: My First Bikini Competition Prep: Month 1 Workouts.
On The Right Track
Crossroads For 2015
Good morning, all.
I announced recently that I will be a fitness ambassador for Melissa Bender Fitness. I begin Day 1 of the first month of Melissa Bender Fitness bikini competition workouts today. I am keeping a food journal in the notes of my Facebook page (My Change For A Ten) as well as a breakdown of my workout schedule and my time management with my work and life; the goal is to plan ahead and be prepared. I have a lot of work to do but I am totally enthusiastic and excited about this challenge.
I am working towards being in the best shape of my life. My goal is to be strong enough to take trapeze classes in three months, make an appearance in a Melissa Bender Fitness workout video — as well as deepening my yoga practice. I moved from LA to San Francisco and I am thrilled for the opportunity to take what I have accomplished in LA and translate it to another level. I lost 45 lbs and I am proud of how far I have come and the charities I assisted along my journey. I am now at a crossroads taking a different direction but still aiming for my ultimate destination of strength, health, and philanthropy with a little help from Melissa Bender Fitness.
My first charity for 2015 will be announced soon.
Love and Light
Namaste’
I announced yesterday that I am a fitness ambassador for MelissaBenderFitness and I begin my workouts on Monday the 5th of January. I am doing her three month Bikini Competition Prep workouts that she used before she competed and placed in a bikini competition. I have three goals I am working towards in the next three months. To finish the three month workout plan and to become strong enough to take trapeze classes, and to develop my home yoga practice supplemented with studio time. I will also be choosing a charity to assist as well.
I am also going to be following how she eats, yet gearing it for me and my own personal tastes and lifestyle. It is very similar to how I normally eat, and the way I ate to lose my first 45 lbs.
Here is the link to her grocery list. My husband and I went shopping and bought food for weeks, which will help me be consistent and not have to run to the grocery store every day like I did when we lived in West Hollywood. The lifestyle if different here in San Francisco than it was in LA so I must plan ahead to be successful.
I am truly excited for the beginning the workouts, and getting ready and strong enough to take Trapeze Classes as well as developing my yoga practice. Beginning the new year on a right note.
Love and Light
Namaste’
Rose
http://www.benderfitness.com/2012/07/melissa-benders-grocery-list.html
STRONGER THAN YESTERDAY
As you know, I am a former dancer and a poet, and I have my best friend Melissa Bender to thank for suggesting I write poetry in 2005, as well as getting me dancing again when I thought I was getting too old and that ship had sailed. When I started this project to sponsor a charity with each ten pound loss, I just assumed I was speed walk and diet and eventually lose the weight and take dance classes again.
Instead I found myself with the help of a trainer Mike turned dear friend ( who I feel indebted to). Mike gave me his support, time, and expertise and granted me the keys to fitness; which opened up a whole new world to me. My best friend Melissa continued to inspire not just me but the masses with her incredible workouts, and I used those for my home based exercise and yoga. Melissa was my biggest cheerleader and kept me going even though she was on the other side of the country.
I promised myself I would be completely authentic, and I was open about everything. I became fearless and ageless and I have so many fitness goals and items on my fitness bucket list. I may not be ready for all of my dreams yet, but I will be. When I shared with Melissa my desire to do a ambassador program for a fitness or yoga website she suggested I be her very first fitness ambassador. It was perfect timing, and a completely natural fit.
I navigated a move from Los Angeles to San Francisco and I will be beginning anew as a Benderfitness ambassador with the iconic Golden Gate Bridge as my new backdrop. I will be sharing every detail of the next three months. I plan to do Melissa Bender Fitness three month Bikini prep workouts and yoga videos to build a solid home practice, cardio and I plan to follow her diet plan. She used the plan to prep for her bikini competition.
I also just found out Melissa plans to come my way at the end of the three months and we are shooting a video and tackling one of the items off my fitness bucket list, Trapeze Classes. Now I have to become stronger than ever, since I am not near ready to take a class. I am so excited and thrilled to take on this challenge, and happy I have Melissa to train me and help me go into 2015 with a bang. I also plan to do raffle for charity on my site, and I am looking into non profits who do not get a lot of funds. Helping others as I help myself, with a little or a lot of help from my best friend.
Melissa who won trophies for her bikini competition
I am in good hands
http://www.benderfitness.com/
http://www.benderfitness.com/p/bikini-competition-workouts.html
https://www.facebook.com/MelissaBenderFitness
Namaste’
Love and Light
Rose
NATIONAL POETRY DAY
Good Morning to all. Today in the UK is National Poetry Day, and since I am a poet I decided to include a poem in my daily post. Writing helps me channel my thoughts and get through the challenges and transitions in life, as well as working out. Life is hills and valleys, at one moment you are king of the hill the next moment you find yourself stranded at the bottom without a safety net. It is how you channel your thoughts that makes all of the difference.
What do you do to keep the calm amongst the chaos? With my move I am working out daily doing Melissa Bender Fitness first month of her three month series of the Bikini competition workout and daily trips to the gym. I also love to work out in nature. Movement has helped me keep my sanity as we transition from Los Angeles to San Francisco. I would love to hear your thoughts, how you channel your anxieties and worries. Nature always has a way of bringing us back to earth.
Love and Light to all.
Namaste’
Rose
NATURAL THERAPY
The azure sky above tints my reality
with a little glow of heaven,
An existence formally tainted
within the eclipse of my soul.
Depleted unfulfilled and lost
within a colorless endless Monday;
searching for a free haven,
a place where weariness
drifts away in the haze;
illuminating the shadows.
Clouds take on a new shape,
artistry and the allure of the earth,
nature and spirit are entwined in bliss.
Fluttering in the mist of the rain,
water blesses me to begin anew;
I become the willow in the wisp,
communing with the celestial one.
Climb trees, reach high, embrace;
mother earth and all she stands for.
The scent of damp cedar,
captures my senses and I am aware;
there is more to myself than me.
Honeysuckle tickles, provokes, lingers;
teases my greedy nostrils
with the promise of the coming dawn,
and all the abandon that she offers.
The endless monotony of Mondays,
are replaced with the beauty of a blue beyond.
Slow down, breathe, take time,
be serene, own your peace.
The wonder of a midsummer delight
replaces the constant inner struggle,
when an individual steps outside
their vanity, their Jones’ mentality.
Looks at their former world
from a different vantage point.
Grasps what is truly valuable,
We are all one with the earth
and the earth is one with us.
MONDAY 9-29-2014
Melissa does some exercises in plank that requires you jump. I modify such exercises since I have a toe injury. I can plank, but not jump in plank on my toe. I make it through the routine and the rounds, I just adjust what she does to my own personal needs. I am finally seeing a Dr next week.
Moving is crazy, in weeks I will be in San Francisco. Working out has helped me keep my sanity. I am so excited to begin anew in another city. I love LA, and I absolutely adore the community of West Hollywood. Today was the day four years ago we moved from NYC to LA so this is all very bitter sweet for us. I must not compare though, I will embrace the city by the bay and all of the brand new opportunities. I am going to take this project to a new level.
Off for now. Love and light to all and a big thank you to my best friend Melissa Bender. She has been an amazing friend and we have not lived in the same city since 2005 when I left Pittsburgh PA for CT. She has taught me true friends are just a mere heartbeat away. A shout out to all of my loved ones near and far. I am all about the love.
Namaste’
Love and light
Rose
Check in Day Seven….Melissa Bender Fitness: Tummy Toning Fat Burn
The first year is behind me, 45 lbs are lost….onward and upward to the next forty and all of my fitness goals.
Checking in on my routine. Day seven of Month one is today, and yes I workout on a Saturday. Today I am going to the gym to do the treadmill as well as day seven. I am also doing home yoga until I move to San Francisco and when I get situated in will be back in the studio. I am doing all three months of Melissa Bender’s Bikini Competition prep, the workouts she did to compete in a bikini competition. She has and always will be so inspiring to me, and I am always so grateful to her for being such an amazing best friend as well as role model to many.
Much love and light to all and a big thanks to Melissa Bender for helping me during this transition period.
Namaste’
Rose
Melissa Bender Fitness: Tummy Toning Fat Burn: *Workout Video and Breakdown Below Hi Everyone! Who is up for some tummy time? Everyone wants a strong core, and sexy abs. This w…
SWEAT OUT THE STRESS
Thank god it is Friday. This moving mess is unreal, and it is truly the hardest move we have ever navigated. Forging forward with my work out goals, which makes dealing with the unease and stress so much easier. Endorphins really do have a factor on your mood.
Today is day six of Melissa Bender Fitness Bikini Prep workout, month one. I am also doing about 45 minutes of cardio today as well. I am going to shoot for two rounds.
http://www.benderfitness.com/2013/01/lower-body-fat-blaster.html
I had a few weeks of slowing down with the moving stress and this week I am working on my strength. Next week I will do three rounds.
I am doing her 12 week series, and also incorporating my own cardio and Body Pump Classes from 24 Hour Fitness. I will start Yoga as soon as I get situated in San Francisco.
I need to eat a bit more. I eat mostly clean but sometimes I do not eat enough. I was reading all about what Melissa eats and it puts me to shame. I definitely need to eat more. Not eating slows your metabolism and does not fuel you enough for working out.
Breakfast today was non fat Greek yogurt with no sugar no salt peanut butter, raw oats and a banana. I was out of my usual protein bars.
Off for today. I work and I will be working out this evening.
Love and Light to all
Namaste’
Rose
Melissa Bender Fitness: My First Bikini Competition Prep: Month 1 Workouts…
If you look up, clouds will guide your way |
Good morning to all. Here is the complete list of Month one, which I am following. I am on day five of Month one. I need this now more than ever, the moving stress level is through the roof. The relocation red tape is unreal, and there is always a chance that we could stay in LA, so back to being in limbo. We wait, and I workout to keep my sanity and push harder than ever. Whether here in LA or in San Francisco I am taking my project and my fitness goals to another level.
In the meantime work calls after my second cup of coffee. Cue breathing.
Namaste’
Rose
Melissa Bender Fitness: My First Bikini Competition Prep: Month 1 Workouts…: This is Month 1 of the workouts that I have done to prep for my bikini competition. This is the order I completed the workouts in…