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5 Things BenderFitness taught me about running

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friendsvvisitrunroserun

 

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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Best Foot Forward

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I am on day nine of my workouts that I am doing since I became a fitness ambassador for Melissa Bender Fitness.I am doing the 12 weeks of bikini competition workouts and feeling great. http://www.benderfitness.com/2013/02/my-first-bikini-competition-prep-month.html

I ran to the running store yesterday, since I do have my share of challenges as I progress. I have a foot/toe injury and I feel so much better when I have inserts from a running store. It takes the pressure of the front of my foot and it really makes a difference how my feet feel all day. I am now putting my best foot forward and chasing after my goals pain free.
My diet is on track and you can find my food journal on my facebook page. https://www.facebook.com/MyChangeForATen
When I work I usually eat the same things in the am and afternoon, to make it easier to plan.
Week two is underway, and I am so happy to be back in the swing of things. I had two months off from the move and it really depressed me, I need those endorphins.
I am looking into doing a raffle for my next charity, and raffling off something exciting. The photo on this post holds a hint of what I will be raffling off. I have not been on the scale in a while, since I have been focusing on my fitness and clean eating and trying not to obsess. I will do another weigh in soon and I am purchasing a new scale tonight since mine broke in my move.
Off for my day, I admit I am a little sleepy this morning, it is that darn San Francisco fog. Much different then the LA sun I am used to.
Happy Transformation Tuesday to allplaystation
Namaste’

MIND BODY SPIRIT

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trainsandtrees6
I think to be fit in body one must be fit in mind and spirit. I am a firm believer in a mind/body/spirit connection.  It all begins in our thoughts, and  our thoughts can be transformed into actions. I am one who finds solace in nature, and creating art. Working out helps balance my happiness as well as my fitness, as does channeling my creative and philanthropic side. When I do cardio, I prefer to do so outdoors so I can benefit from what I call mobile meditation. I get lost, I am a wanderer, wondering always about what is to come and pushing the limits on my dreams. The sky is the limit and I am forever reaching in my sun salutations for the sun above. I find weight loss is not such a lofty goal when you finally make the connection.
Check out my facebook page to see some of the tree photos I snapped on my running path. https://www.facebook.com/MyChangeForATen
Friday night my workout was done at midnight, yes it was late but I preferred to do it after my ten hour day rather than before. Skipping is not an option for me. When I began this project I promised myself when I commit to something I will follow through. I say it, and it gets done. I also walked two miles yesterday but I admit I did not eat nearly enough. I will have to improve upon that.
Today is day seven of MelissaBender Fitness workouts, and day seven of being her fitness ambassador.http://www.benderfitness.com/2013/01/lower-body-fat-blaster.html
Yesterdays workout was awesome and I really worked up a sweat. It is amazing how everything else in life feels right on point and happiness quota rises as if on steroids when you get high off your own endorphins.
I am so grateful for this life I live and it never escapes me that so many people are struggling and my heart always goes out to them. That is one reason I do this project, to do a little to make a difference.  Yesterday I met a young girl who is obviously battling cancer, but her smile on her face could light up a starless sky. Inspiration comes in so many forms. Her radiance and positive attitude will stay with me as I continue on in my own journey of this elusive phase we call life, loving every second of feeling totally and utterly alive yet never taking it for granted.
May the sun bring you warmth and the stars light your path
Love and Light

STRONGER THAN YESTERDAY

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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.

melissabikini

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

 

 

SWEAT OUT THE STRESS

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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


WEDNESDAY WARRIOR

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Good Morning to all. Today is hump day, and I so look forward to the weekend.  My days here in Los Angeles are numbered, but it does not feel like it yet since we still have to secure an apartment. I have been working out hard, and I did the last five days and today is supposed to be a rest day according to the schedule of Melissa Bender’s Bikini Prep workouts for month one, week one. I may take a Body Pump class though, or go swimming. I pushed my cardio the last five days and yesterday my toe started bothering me again. I iced it and if I feel fine I will take the class, and if not I am going swimming.

Last night I made the mistake of  taking aspirin before bed on an empty stomach, which made for a stomach ache, a sleepless night and nightmares. It is so important to get at least seven hours of sleep. I will not do that again.


So for today Wednesday:
-Day four from week one, month one of Melissa Bender Fitness Bikini Competition workouts.  Day four is a day off.
-light cardio for an active rest day

That is it for now. Each day I will be recording what I am doing to get the the second round of my goals, with a breakdown every Monday for the full week.

Namaste’
Have a wonderful day
Rose

NAVIGATING A MOVE

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As soon as we find a place, San Francisco will be my next home



Finding an apartment from afar is challenging, and I swore to myself through this crazy move I would keep up my workouts and push harder than ever. I have stuck to that vow, and I feel amazing. I slacked off for a few weeks from the stress of waiting to find out if we were moving or not, I have never liked being in limbo. When we moved cross country from NYC to LA it was a smoother transition. James was hired rather quickly, and we moved in three weeks. This time it is such a dragged out process, it almost makes you wonder if it will happen. Even though they wanted him in San Francisco by October 6th, we are hoping for the third week of the month. Too much to do too soon.

I am blogging more about what I am doing to get to the next half of my goals. The first year is done and behind me. I have lost 45 lbs, changed my body and I have helped numerous charities and did a few interesting items off my bucket list. 

Now I am beginning anew, another 40 lbs to go, and as soon as I deliver my books before the move to Reading to Kids I will be working on my next ten lb charity. I will of course wait til I get to San Francisco to pick and announce it. I am also going to take “new” before photos soon. Lots of things to do in San Francisco to add to my bucket list too. One of the first things I want to do is to walk the pedestrian path of the Golden Gate Bridge.
On Mondays I will post my weekly workout plan and anything else I am doing to get to my goals, and each day I will make a little post for that day. I am trying to eat more, and eat as clean as possible. Tons of water helps too.

Today is a day three and a day off from Melissa Bender’s bikini fitness competition workouts for month one so I am just going to do cardio and yoga.  I downloaded new music to get me going.

Being in a new city is going to challenge me. I have to find my gym, and learn my way around. I am nervous but excited. I have a friend there who goes to the same gym I do, and she wants to work out together. I also have a few other friends there, who have reached out and have been very supportive and welcoming which I need now. It is a lonely feeling to pick up and move.

Off for today, a lot on my mind and I am just trying to let it all be.
Namaste’
Rose


Melissa Bender Fitness: BenderFitness DietBet Weight Loss Challenge

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Posing in Point State Park in 2005
My best friend Melissa Bender before her wedding to to Jesse Bender in 2010




I am accepting this challenge for the month of September. I need to mix things up and a possible transition may come my way. It may not but I need to stay on my toes one way or another. If you are needing an extra diet incentive I suggest you join in on the weight loss bet.

My best friend is one of the most amazing humans I have ever encountered, and she truly is remarkable at everything she does. Do the challenge, you will come out on the other side completely inspired.


Love and Light to all

Rose

Melissa Bender Fitness: BenderFitness DietBet Weight Loss Challenge: Hi Everyone! I am hosting another workout challenge for the month of September!  This one is a little bit different, but I t…

MY CUP IS ALWAYS HALF FULL

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Good morning to all on this gifted Friday. I am away in Las Vegas for the weekend. This week I have decided everything I do I will do with 100% of my heart and soul. From the creative things I do, the physical, the mundane. If I am putting in my time and I putting my heart into it as well. I am also making some lists of larger things to accomplish in regards to my fitness journey, personal goals, volunteering and charity ideas. My day to day workouts with be harder too, and I will be pushing more. I am proud of how far I have come but I am reaching beyond the stars I love to gaze at. I will be kind to everyone that crosses my path, and I will try to exercise patience as well.

I feel I was stronger and worked harder with my workouts with Mike this week. My toe feels like it is healing, and we ran on Wednesday again for the first time in forever. No pain, and I feel great. We are working on pull-ups with the TRX.  Mike is helping me inch my way into a full pull up, and when I am able to master that I will be taking trapeze classes. It has been on my bucket list since NYC to take Trapeze Classes. I first saw the Trapeze School at Chelsea Piers and said I have to do that. I was actually planning on beginning a NYC bucket list blog and then we moved suddenly to Los Angeles. When I moved I saw the Trapeze School was also here at the Santa Monica Pier. I noted I could still take my classes but quickly realized I needed to work on my strength first. Side note about Mike my trainer. He is honestly a gift and anyone who works out with him will be lucky indeed. I hope he gets so many clients in the future, I am doing things I never knew I could do. I hope one day my best friend Melissa Bender from Melissa Bender Fitness can meet him, they both are my fitness inspirations. They also both put up with my issues and tell me to eat more, something that I am working on. No one can go it alone. It starts alone, but having a support network and friends who believe in you makes the journey more of a joy ride.

Wednesday was the best day ever. I met so many kind people who want to help me collect children’s books, and it continues on. I am so grateful for the kind people I am meeting. I was more excited about getting all the books for kids than leaving for Las Vegas. I tend to be a little, or a lot out of the box. More on my book drive soon. I was on my way home and I saw a man with a bag and I had to take a photo, it was a sign that I am moving in the right direction.



Off from my upgrade to a suite at the Orleans Hotel to the Bellagio this afternoon. Meeting up with my husbands best friend Ted who shares a birthday with James.  This suite is heaven. I ordered a pot of coffee from room service and I am in blogging heaven.

I made friendly chit chat with the gentleman at the front desk and got this upgrade.

The pot is always half full

Happy Friday to all
Love and light
Namaste’
Rose


GROCERY HAUL

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Ok, so I am new at trying to budget food but I think I have food for two for the next five days. That would balance out to ten dollars a day. I am trying to improve my food budget and I probably can do so even more. This is my first attempt.

Sometimes for dinner I make simple tuna sandwiches with veggies with no salt albacore tuna and veganaise. I bought mahi mahi burgers to have with either brown rice or baked potatoes with fat free sour cream and lemon.  I also purchased 97% lean burgers to eat with veggies and potatoes or brown rice and Dr Praeger veggie burgers with vegetables. I am hoping this works through Wednesday and next time I may walk to Ralph’s or Jon’s to see if I can do even better and buy food for a full week.

We have eggs, oatmeal, protein bars and vegetarian sausage and bacon on hand. We also have a loaf of Ezekial sprouted bread and bags of frozen fruits. I know I could be stocked up better but this is a beginning. I do all of the shopping on foot so this is where I began with my quest to eat healthy on a budget. I got a lot of my ideas from my bestie Melissa Bender Fitness.

http://www.benderfitness.com/2012/07/melissa-benders-grocery-list.html

Here is my grocery haul for the next five days. I still need to pick up a bag of onions, some 0% Greek yogurt and vinegar and more protein bars and coffee. I probably should make a list.

I have been in a major slump the last few days. I am trying to pull myself out of the gutter so to speak. This healthy eating and planning should help. I am a work in progress and this is my first meltdown so to speak in one year. I almost started crying out in public earlier. I think I may start a gratitude journal to get myself back to my Pollyanna ways. I am human, after all.

Namaste’
Love and Light
Rose