Tag Archives: goal setting

BACK TO THE GRIND

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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 4: Ab Exposure Workout
Saturday Day 7: Off Saturday Day off from work
 

LOOKING BACK AND FORWARD

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mascarame

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

rs

 

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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weekthree3

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

 

 

TRAINING SCHEDULE WEEK ONE

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melrosenicole

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

 

HITTING MY GOALS

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Opening up my back with yoga and workouts


Sometimes progress is slow, and then all of a sudden there it is. My dance instructor back in college would yell every time I would hit a turn on point. I would double or triple pirouette and she would get right in my face and say “there it is. ” Of course it took a lot of hard work to get there, but when I did it felt like a surprise gift. 

All of a sudden I feel like someone is yelling at me, “there it is.” I am hitting my goals like I used to hit my turns, and it is definitely a surprise gift. My workouts with my personal trainer Mike are evolving, and he has figured out ways to help me loosen up my quads. It is this issue that keeps me from being able to get into dancers pose or mermaids pose in yoga and I have been frustrated. I want to get there, but I have struggled with it. I think I am on my way, and I am grateful for his expertise and time.We are now working out Tuesday’s and Thursdays. I am going to hit those poses like I used to hit my turns.

My Body is my temple, and I will never let it go to garbage again.

NOW


THEN


FIRST TEN POUND CHARITY THIS MONDAY 10-7-2013

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This is a re-post of one of my earliest posts from last July when I first started this blog.  I wanted to re-post it so all the information about the charity I am volunteering with for my first ten pound weight loss is available. I have made my first ten pound goal a reality a few weeks ago and I am currently at 15 pounds.  

On Monday 10-7-2013 I, along with Mike my trainer and friend, his girlfriend Maria, and my friend Courtney will be joining the Monday Night Mission to help feed the hungry at Skid Row in Los Angeles CA. I am very happy and humbled to be able to give a little of myself to such a wonderful cause. 

I will be writing more about the experience of volunteering with The Monday Night Mission, and Seasons 52’s role in donating food for the cause in future posts. I am grateful for the help of everyone involved, and the support I have been receiving. I could not go this alone. I have a long way to go to my final weight loss goal but it feels so amazing to be making strides and seeing the results as I continue on with my journey. This is the first of many charities to come, as I hope to lose at least 50 pounds total. Love and light to all.
Namaste’
Rose

WRITTEN ON 7-7-2013

Man does not weave this web of life. He is merely a strand of it. Whatever he does to the web, he does to himself.

I have chosen my organization I intend to sponsor when I get to my ten pound goal. The Monday Night Mission has really made an impact on me. I follow their Facebook page and the selfless kind acts they do for the residents at Skid Row in Los Angeles are awe inspiring to me. I have wanted to get involved for some time, so picking their wonderful cause is a natural choice for me. Here is some information on wonderful things they do to make a difference in the world. I am humbled by all that they do and  I wish to personally thank Mel at the Monday Night Mission.


I am going to volunteer my time and donate food. I work at Seasons 52 in Century City CA and they have offered to help me by donating food as well. I will be writing a post about them soon. I have friends who wish to join me and get involved. It will be an  honor to serve the residents of Skid Row. I am getting healthy and joining in with the best people of Los Angeles to make a difference, what a win win. 

You must be the change you wish to see in the world.


ABOUT THE MONDAY NIGHT MISSION

We meet every Monday, Tuesday, Wednesday, Thursday and Friday night to feed our Homeless Brothers and Sisters on Skid-row. Please click the about button below for full details and info on how to join us.
Mission

The sole aim of Monday Night Mission is to feed the less fortunate of Skid-Row who are turned away from Skid-Row shelters.

Company Overview

We feed our Homeless Brothers and Sisters on Skid-row every Monday, Tuesday, Wednesday, Thursday and Friday night.
We meet at the Burger King at 7.30pm at 700 West Cesar e Chavez ave, Los Angeles CA 90012.

Please text (310) 926-6675 for more information or email [email protected] Please let us now via this page if you intend on joining us!

General Information
Monday Night Mission

About

The sole aim of Monday Night Mission is to feed the less fortunate of Skid Row who are unable to find housing or are turned away from shelters.

We meet every Monday, Tuesday, Wednesday, Thursday and Friday night to feed our homeless brothers and sisters on Skid Row. We meet at the Burger King at 7:30 p.m. at:

700 West Cesar E Chavez Avenue
Los Angeles, CA 90012

We will then prepare food, organize car pools, and aim head to Skid Row. Anyone and everyone is welcome! Don’t worry about what you can or cannot bring! Bring yourself! Please let us know if you plan on joining us by leaving a comment on this page! Text Mel at 310-926-6675 or email him at [email protected] if you’d like more information.

Please wear close-toed footwear and be prepared for cold or rainy weather. If you would like to bring food, below is a list of food items that can always be used, however, anything you can contribute is appreciated and will make a difference! We aim to feed anywhere from 150 to 350 people every night, but the numbers will vary.

Also, please feel free to bring any clothing items, blankets, toiletries, etc. you would like to donate.

Useful Food Items

Pasta
Sandwiches
Loaves of bread
Peanut Butter
Jelly
Lunch meats
Mayonnaise
Fruit
Packaged snacks
Bottled water

You MUST let us know if you plan on joining us, and you must arrive by 7:30 p.m. If you plan on coming, you can inform us by commenting on our Facebook page or by emailing Mel at [email protected].

We are a non-registered, non-profit organization and don’t accept any monetary donations. We are nondenominational and unaffiliated with any other non-profit or religious organization.

STAYING THE COURSE

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Last night we went to an early dinner and I am so proud that I stayed on track. I even got my hour long speed walk done between dinner and our movie. That meant no time for a shower or time to change for the movie, I am dedicated!  At the movie I drank bottled water, and did not succumb to the buttery popcorn that seems to make a movie all the more fun. It was a scary film too, and the popcorn would have been a delicious distraction but I did not give in.


I started thinking about days off from exercise. I need to ask Melissa or Mike this as soon as I can. Do I need a day off from my hour long speed walking? Are rest days only for hard core working out and not for cardio? Today is Sunday and it would be my rest day if I decided to do so, but I feel I need to keep the momentum going so I will do my  speed walk sometime this afternoon.

Tomorrow is weigh in, after work. I wish I could weigh in before work since I hate eating before weigh in. I admit on Mondays I fall into my bad little habits before weigh in. This is going to take dedication on a daily basis, and that means not allowing myself to give in to distractions and temptations. So far I am winning the battle, but I need to take it one step at a time. There is no room for impatience on my program. I will choose to take a deep breath and go the distance.

Namaste’
Love and Light 
Rose

THE LONG RUN

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Sometimes periods of incredible inspiration and motivation are followed by moments of self doubt. It is like that evil elf sitting on your shoulder telling you, not so fast. You find yourself questioning how you will ever go the distance, and then he has you in the palm of his little charred hand. His hold on you feeds on your insecurities and all of a sudden that motivational high comes down a few pegs. What do you do then? Let him consume you or make a quick get-a-way?


I came home from another electric Richard Simmons class last night. I met a wonderful family from Houston, Texas and my friend Joanna joined me as well. Nothing happened to me to all of a sudden feel anxious yet I do. I need to nip these little feelings of uncertainty immediately. I have no reason to worry I will not go the distance, but reasoning has nothing to do with that other side of you that seems to speak way to loudly to your insecurities.

My plan is to continue to do everything I am doing, and then some. I will not get this fleeting moment of self skepticism get in my way. I will keep up with working out six days a week and tracking my food. I am having one weak moment but I will not let that get in my way to make my goals and My Change For A Ten a success. After all, anything of worth is work, hard work. That includes battling those belated moments of self doubt that seem to high jack your positive thoughts.

I will focus on the process, the slow process, and the charities at the end of each ten pounds. I am doing this for two reasons, for health, and to make a difference in the lives of others. Each day is a brand new opportunity to excel.  I will not let those ugly emotions get the better of me. I am an optimist, sometimes to a fault so I will rely on my usual upbeat demeanor to help me forge forward. Plus I am surrounded by many inspirational people and I continue to meet new people that inspire me with their stories. I silently tell myself  “you got this,” as I listen to one of my favorite bands, The Eagles, and sing along to The Long Run. I am in this for The Long Run. 
Namaste’
Love and Light
Rose

BEGINNING WEIGH IN WEIGHT WATCHERS

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Yesterday in my blog post I talked about our digits. Those sly little numbers that seem to be our identities. Our we robots or humans? We are identified by our social security numbers, pin numbers, credit scores, weight, age, and our measurements. Ah, the nuances of numbers. It is enough to make a mathematically challenged gals head spin. I am Rose, and I am not a number.

Ok, Enough griping about numbers. I am coming clean with mine, and it is not the easiest challenge. I have accepted the fact that my weight is a high number, but accepting it and admitting it to the world does not mean I have decided to stay in the position of being overweight. Quite the contrary, I have accepted that I am overweight and  choose to lose weight for good to be a healthier, happier version of who I am today.

So yesterday I made my trek to Weight Watchers. The leader Susie recognized me from before. Yes, I had been there before and did not follow through, remember I am a procrastinator and tend to not always follow through when it comes to losing weight. But that has changed as I embark on this journey to lose weight and sponsor a charity with each ten pound loss. To lose weight the correct way, no quick fix scheme. And yes, I am doing it for me too.

Susie is quite adorable, and inspirational. We had a long chat and if time allows I am going to try to make her meetings. She told me stories about the seventies and Weight Watchers. She is very helpful and I felt empowered by her positive energy. I like Weight Watchers because it works for me. I keep a food journal, and eat my healthy meals and track my 26 daily points. It is a reminder to not skip meals, and to pace your points though the day. It works when you stick with it, combined with fitness and working out. 

Here is the beginning weight of my journey, 210 pounds. I do cringe when I look at it, and people always say I do not look it but the scale does not lie. I am coming out today, my name is Rose and I weight 210 pounds, but not for long.

Off to work then work out with my friend Mike who is a trainer. He is kind enough to help me begin my journey.  I will have more information about him and what type of workout I am doing with him as I continue on. More photos to follow. I decided this journey is to be a fun adventure, and so far I am loving every minute of it. I am transitioning, and enjoying the process as well as the final results.

Namaste’ Happy Tuesday
Make today a remarkable day
Rose


MONDAY MONDAY

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Monday has come again, like it does week after week. As I wake up, I ponder Monday, a not so popular day and word.  I really do not mind you at all, without Monday there would be no Friday to look forward to. So I awaken to coffee and water, and a healthy breakfast to get my day going.  I wish a sincere Happy Monday to all, as I continue on my journey of getting fit, losing weight, and sponsoring a charity with each ten pounds I lose. Yes, it is Monday, but it is ok.

So now another unpopular word. Weight. I have finally posted before photos and if I do say so myself I took more than I would have thought I would. I have lived through the dreaded full body photo.  Now comes the business of posting my beginning weight. It is not such an easy thing to put all of  your digits out into the world. Your age? 46  I have come clean there. Your weight? Ok, so tonight after work I am weighing in at Weight Watchers so my weight will be here tomorrow morning. No more hiding, no silk screens here. I will post my beginning weight each week after weigh in with more photos.

So Monday, and weight. I am facing my  fears and challenges head on and they are not as frightening as one may seem. I can do this, and I feel exuberant as I make my way through my Beautiful Monday. After all,Monday it is just a few days off from Friday.
Namaste’
Rose