Tag Archives: mychangeforaten

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

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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wetsuit

 

 

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’

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.

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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