My Goodness. It has been quite a while. I have been busy. Working out- you know how it goes. So let’s get up to date.
Monday nights I am still doing yoga. Yay! Zanzilla studio. I will have to fill you in on the upcoming workshops she has planned. I am excited! Let’s see, Tuesday, meet with Al. Go Boxing! Wednesday, well that depends on the weekend schedule. But Wednesday is either a free day or Zumba. Thursday, I am back with Lara for some aerobic kickboxing. Let me tell you that class is a workout. Friday, free day. Unless I get out early like this last Friday and it’s off to spin class with Lara. I almost died this last Friday. I had a late lunch-plus some cheese cake. Wow, that sure made the class 10 times more difficult. Spin class is definitely one you should be consistent with; it is difficult to jump in and think I will pick up where I left off. But I made it through. Saturday, well that is for Zumba. Oh, and the last Zumba class I had my boyfriend went with me. It was so much fun. He might even go again.
As you know, I am back with the aerobic kickboxing. I am so glad! All the squats and ab work is awesome. Not at the time but my abs and legs thank Lara later. Really, I am not kidding. I feel and look great. I really love the class environment too. This helps me stay motivated. Plus, Lara’s class has a lot of return students so we get to know each other. It makes the class more fun then it already is.
Oh, I almost forgot to tell you. Since I am back in Lara’s class we have been able to talk about boxing with Al. (Remember she is the one who gave me his info)Our schedules are so different that this is one of the few times we see each other in person. Most of our correspondence is via email. Anyway, last week she had a crazy idea that we should spar. Why not? I thought about it before but that was as far as I got with it. I am nervous and excited. I mean the last time I actually threw a punch at someone and was going to get hit myself was in middle school. That was a long time ago. I see Al today and we will definitely talk about it and go from there. I think it will be fun.
So right now I am working out consistently four days a week. I would like to see if I can bump that up to five. It is a little tricky at times with work, school and class schedules. But I can always just go for a walk. For example, since it was a holiday my yoga class was canceled. My boyfriend suggested we get out and do a little exercise. And, we did. It was a great walk up into the hills – it was beautiful. Our walk was a wonderful way to end our day. Sometimes just getting outside and moving even if it just walking is enough for me.
I will keep you posted about the sparring.
I put the base in the oven for about 25 mintues and mixed the chicken with the enchilada sauce and sauteed onions (1 small onion chopped, not in recipe) and added it to the top and baked about 20 more minutes.
Chicken Tamale Casserole
1 cup (4 ounces) preshredded 4-cheese Mexican blend cheese, divided
1/3 cup fat-free milk
1/4 cup egg substitute
1 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 (14 3/4-ounce) can cream-style corn
1 (8.5-ounce) box corn muffin mix (such as Martha White)
1 (4-ounce) can chopped green chiles, drained
Cooking spray
1 (10-ounce) can red enchilada sauce (such as Old El Paso)
2 cups shredded cooked chicken breast
1/2 cup fat-free sour cream
1. Preheat oven to 400°.
2. Combine 1/4 cup cheese and next 7 ingredients (through chiles) in a large bowl, stirring just until moist. Pour mixture into a 13 x 9–inch baking dish coated with cooking spray.
3. Bake at 400° for 15 minutes or until set. Pierce entire surface liberally with a fork; pour enchilada sauce over top. Top with chicken; sprinkle with remaining 3/4 cup cheese. Bake at 400° for 15 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into 8 pieces; top each serving with 1 tablespoon sour cream.
Yield: 8 servings
CALORIES 354 (36% from fat); FAT 14.1g (sat 7.1g,mono 3.3g,poly 1.2g); IRON 1.7mg; CHOLESTEROL 58mg; CALCIUM 179mg; CARBOHYDRATE 36.3g; SODIUM 620mg; PROTEIN 18.9g; FIBER 2.5g
I love to dance. I am not saying I am a dancer, but I did want to be one growing up. However, I love music and getting out on the dance floor. So when I heard about Zumba I was curious. If you don’t know what it is I will let you know. Zumba is an aerobics routine that incorporates Latin dance. You receive the benefits of interval training with the slow and fast rhythms of Latin music. Not only are you burning calories you are having fun.
I found a local dance studio online that featured Zumba classes. They offered a coupon to try your first class for free. Well how could I pass it up? It was a great deal. Now I didn’t need any fancy dance shoes. All I needed was my regular workout gear and some tennis shoes, and of course a bottle of water. I had no excuses I don’t need anything but to get myself to the class. So I did.
I got there ten minutes early to take care of the paperwork part and check it out. There was quite a mix of people. There were several men as well as women and the ages varied greatly. I was excited. I told the woman running the class that this was my first time. She let me know that if I like to dance I should have fun. Well she was right.
Once everyone was signed in we got started. She welcomed the newcomers to class and let us know that there’s no wrong way to do Zumba; which was a relief since I was a little worried. I didn’t know what to expect. Then she quickly added if you’re not having fun then you are doing it wrong. After that she turned up the music and we got straight to it.
Once we began I forgot about how I would look and what everyone else would think of me. Who cares they were all there for Zumba fitness too. I had to just let go and have fun. That’s just what I did along with a little cha cha, some salsa and clapping. It was great. Half way through the class I new I would be signing up for more. It was like a dance party in the beginning of my day. Plus I had a few new dance steps in my bag.
I checked out their Zumba class schedule and these classes fit right into my routine. Now that water aerobics is over I can add a couple Zumba classes to my week. I don’t have to go out and buy anything I am already set up. All I have to do is show up. The best part is the place is right down the street from my house. I can walk there. It is so easy and fun! Oh and later that night we had a party to go to. Yep, you guessed it. I used some of my Zumba moves on the dance floor. I hope you try it too!
Since I have been exercising regularly my PMS symptoms have almost disappeared. Right, I know you probably don’t believe it, but it’s true. I will explain.
When I first got my menstrual cycle in Jr. High it was a physically painful experience. I had cramps that kept me in bed. Of course I wasn’t aware of the other symptoms just yet since the physical aspect was overpowering. As I got older though, those symptoms decreased in severity and frequency. What I discovered was the emotional aspect of PMS in a whole new way. I like to call it my monthly crazy. And it is just that crazy. It can very from month to month. Sometimes I am so angry and irritable that I irritate myself. Or other times I just cry, no real reason you just said good morning. I would rather have cramps than the emotional aspect. At least I can take an Advil.
Oh I have to tell you that I use the Nuva ring birth control. How is the relevant? You’ll see. So I use the calendar reminder on my phone for the ring. The ring is inserted for three weeks and then you take it out for one week. During this week the ring is removed you have your period and then you insert a new ring the following week.
Here is my workout routine right now. Monday: yoga and if I get out soon enough I might head over to the pool for some water aerobics. Tuesday: an hour of boxing with Al and straight to the pool for water aerobics. Wednesday: water aerobics or a 4.5 mile urban hike with the Sierra Club. Thursday: yoga or water aerobics – I have to pick one since the class times are the same. Friday: if I get out of work early it might be a spin class, otherwise it’s a day of rest. Saturday: on occasion yoga. Sunday: I rest.
Before this exercise routine my PMS was bad. My emotional state was wreaking havoc on me and my sleep; as well as those close to me. It was no fun for anyone. However this last menstrual cycle was a complete surprise to me. The reminder on my phone went off to remove the ring. I missed the P in the PMS and went straight to the menstrual part. I had no emotional crazy. I had a few physical symptoms if I think about it like tenderness in certain spots and a little bloating oh and food cravings. But, I really didn’t give it too much thought. These symptoms didn’t interfere with my life like the emotional upset can. I just went on my merry way till that little reminder popped up and continued on my merry way.
The lack of PMS symptoms along with all the other benefits I’ve shared just motivates me even more to continue with exercise and fitness. I sleep better. My eating habits are improving (this one is a work in progress). My stress level is decreased. I have fun and I get to meet new people. Maybe I will get to meet you too.
We started the 4th with a bang. Ok there was no bang because the starting gun didn’t fire. That’s right I said starting gun as in race. We started the day with a 5k. It was all my friend Trini’s idea. She wanted to run a 5k and asked many of her friends to join her. Apparently my boyfriend and I were the only ones who said yes and showed up on the day of the race.
So we headed on down to the harbor for our race along the beach. Since it was a last minute idea we all had to register before the race. That means we had to be there at 7am. At that time of the morning there weren’t too many people there and so it was easy to spot Trini and her boyfriend Alex. We all got our numbers and we got more excited. Plus we were excited since it was Trini’s first 5k. It was my third, my boyfriend millionth or so, and you know I don’t know about Alex. I will have to ask. I know he ran track though so he is no stranger to this running stuff.
We are standing around chatting and people watching getting excited for the start. Suddenly we realize the crowd is making its way to the starting line. So we head that way too. There is a great energy in the air as every one is anticipating the race. It is so much fun! The boys line up in front of us since they plan on running. Since it is her first she wants to walk a little. She doesn’t know what to expect and I am glad to walk along with her. Finally they make the announcements regarding the race. We all cheer. The starting gun is raised then a silent pause the gun didn’t go off. Our started shouts go and we are running well most of us. We walk and talk, mostly about fitness. Turns out Trini takes a lot of the same fitness classes that I do. Oh and she does Zumba you know fitness routine that incorporates Latin dance- funny because that was next on my list. I am so glad to finally have a friend into these classes like I am. We both have invited others but no luck. So we are making plans to attend each other’s classes. This will be fun Anyway as we are approaching the first mile we see runners heading back to the finish line including our boyfriends. This motivates us so we pick up the pace. We mix in a little jogging. We set little goals. We pick people out and set out to pass them. Once we do we pick a new set of folks to pass. As we reach the home stretch we see the boys cheering us on. We run across the finish. Now we didn’t set any records but we caught the fever. We are ready for our next race!
This is from The Daily Om. I thought I would share this with you. I enjoyed reading this post.
Fuel That Nurtures
Eating Right to Feel Better
At its simplest, food is fuel. Though our preferences regarding taste and texture can vary widely, we all rely on the foods we eat for energy. Most people are aware that it is vital we consume a diverse assortment of foods if we aspire to maintain a state of physical well-being. However, the intimate connection between diet and our mental well-being is less understood. Just as the nutritional components in food power the body, so too do they power the mind. Some foods can impair cognitive functioning and sap our energy while others heighten our intellectual prowess and make us feel vigorous. What we eat and drink can have a powerful effect on our ability to focus, mental clarity, mood, and stress levels.
Food allergies, which don’t always manifest themselves in forms we recognize, can also play a significant role in the maintenance of mental health. Thus, for most of us, even a simple change in diet can have a profoundly positive impact on our lives. Taking the time to explore whether anxiety, muddled thoughts, or inexplicable tension can be linked to a food allergy or food sensitivity can empower you to treat your symptoms naturally. The benefits of a healthier, more personalized diet are often felt immediately. Sugar, saturated fats, wheat, and dairy products are frequently allergens and can stress the body. For people that are allergic, consuming them can cause imbalances in the physical self that have a negative effect on the body’s ability to nourish the brain. Water, fiber, nuts, unprocessed seeds, raw fruits and vegetables, and vegetable proteins, on the other hand, support physical and mental functioning by providing those nutrients we do need without additional subs! tances we don’t.
A balanced, natural diet can ease mood swings, panic attacks, anxiety, and mild depression. Intellectual clarity and agility is improved when the mind receives proper nourishment. Even those individuals who are blessed with the ability to consume almost any food can benefit from a healthier and simpler diet. Since the mental and physical selves are closely bound to one another, we must feed each the foods upon which they thrive.
http://www.dailyom.com/
My boyfriend is a great example to me. He climbed the Alps, won an ultra marathon, climbed Mt. Rainier – just to name a few. The list is actually longer than that. My point is like I said he is a great example. He decides want he wants to do and works for it. Sometimes it means making a sacrifice, but you can do whatever it is you put your mind to. It just takes action. He also talks to me about momentum and how it goes both ways. You can have downward momentum. You know the kind where you dig yourself into a hole. Or you can have upward momentum where you achieve your goals and dreams. Thinking about this I had a mini revelation. It’s true. It starts with one step.
First I made a decision to make a change. It was no longer acceptable for me to be in those tight uncomfortable clothes. I had to do something. Next I signed up for the class. For me signing up is easy. For years I have signed up for many different courses or seminars. Attendance was a different story. This was true for many areas in my life not just fitness. This time I showed up and once I started I knew I could do it. It motivated me to try other things. Even though I was scared, I kept going anyway. As I continued my motivation has grown as well as my confidence.
Because of this revelation I have been able to go back to school and complete my general education requirements. I have applied for an undergraduate program- I have an appointment in a couple weeks regarding admission. Before this was not something I would have applied for because I didn’t think I would be able to do it. With my upward momentum gained from my dedication and enthusiasm for fitness I see that it is possible.
I know it sounds a little cheesy that fitness has influenced my life so much but it’s true. Just like my food craving setbacks- it’s just a setback- it doesn’t mean I failed. Or when I am lazy and don’t work out- I don’t like how I feel. So give myself a break and work out the next day. It’s not the end of the world but don’t give up. Sometimes I get frustrated because it’s difficult, I am not seeing results fast enough or it’s just not going my way. At those times I feel like giving up. However, that’s not the answer. I don’t want to miss out on life because I am scared, disappointed or just stubborn. If I think about it the only one who misses out is me. I don’t want to sit on the couch and watch other people experience the world I want to participate.
I am not waiting around anymore for something to happen. I am doing it. I am making decisions in my life and taking action. So thanks to exercise not only am I getting fit I am learning about myself, what I want out of life and how to get there.
Well it’s time. My water aerobics class started. Actually it started yesterday but I was not able to attend. Let me tell you it’s not a good idea to miss the first day of any class. That’s where you get the meat and potatoes for the class. Basically they signed all the waivers and got in the pool. She went over all the moves they would be covering during the class. Yep, that’s what I missed. She told just hang in there and you can figure it out. She was very straight forward about it and this made me a little uneasy. But I am already here and in the dreaded bathing suit. It’s a one piece of course since its still exercise.
I didn’t really know what to expect from water aerobics. The only water activities I knew about were swimming of course, water polo, diving and synchronized swimming. Now I thought it would be closer to the synchronized swimming. You know caps and great makeup. Or the only other water exercise I was familiar with included a cap and my grandmother. So I was a little unsure to say the least.
So we get are gear: paddles, boards and a water noodle. That’s what I said a water noodle. Turns out they are pretty creative in uses for water aerobics. I was surprised. Then jump on in. The water was a little chilly but I am a little wimpy when it comes to that. The instructor, Mary, she jumped on in as well. She asked the students who have taken this class before to raise their hands. If you were knew here’s who you follow or ask if you need a little extra help. Then we were off.
It was great. I forgot how much I love to be in the pool. Really the weather was nice; the pool temperature wasn’t that cold. It was refreshing. We didn’t stop moving for an hour. I had so much fun. We ran in place, did kicks, and jumps. The paddles were used to work our arms with the resistance of the water. The boards helped us float while we worked our abs and legs. Oh, and the noodle well helped add resistance for leg work and arm work. Doing all these exercises in the pool was awesome. It was low impact on the body however; I could feel the muscles working.
This class – well it’s not just for old ladies. Not like I thought or my friends have joked. It’s for anyone. If you want to get fit and haven’t found that right class here is another alternative. It’s a perfect summer workout. Speaking of summer, the other great result from this class is getting me over the shock of being in a bathing suit. If I remember correctly the last time I wore a bathing suit was in 2006. Really? Wow! That was a few years ago and a couple jean sizes later. Like I said jump on in….and I am. I hope you do too.
I know water is not very popular but it should be. What with all those fancy bottles and cool names. However, some of us don’t drink enough of it. I am one of those people or used to be thanks to the help of some friends. My friend Misty drinks water ALL the time. She brings her own water to restaurants and orders water. I am not kidding. When we worked together we had a goal of how many bottles of water a day we would drink. Then it morphed into a healthy competition. I didn’t want her to beat me to the goal we set. Usually she was ahead which really it was her good example that motivated me to drink water.
The other friend who helped me on my health quest is Beverley. She has one of those really cool aluminum water bottles along with some of her other friends. It’s like a cool water drinking gang. Ok so it’s not like a gang but we drink water. Anyway she got me one of those cool bottles with a fancy design - so I know it’s mine. I love it. I think of her every time I use it. The design is awesome (good choice Bev) and it holds water – awesome.
Now about the benefits of drinking water just to name a few. There are so many. According to an article I found online (of course research this yourself too) the liver helps metabolize fat. Now if you are not getting enough water this makes the liver’s job more difficult. If your liver can’t do its job properly than you are bound to store fat. I definitely need to do more research about this. I did one of those detox treatments that pulls toxins from your body and the color indicates the problem area. Mine was the liver. So I need to keep drinking water. In fact I should get some right now. As well as water my next research project is diet. I don’t me going on a diet but eating well. So I will let you know how that goes.
Back to water- another thing water does is helps burn calories. That’s right if the water is cold your body uses energy to bring the water to body temperature. So using energy equals calories. It may not be a huge amount but every little bit counts and over time those few calories add up and can make a difference. Also when you drink the water you need you may notice a decrease in appetite. Sometimes you may feel hungry but really your body just needs a little water.
All the factoids listed were from magazines like Women’s Health; or from on line articles from websites like www.inch-aweigh.com. Please research this for yourself the information is out there. Jump on in the water’s fine. It makes a difference even if it’s just one glass at a time.
If your research brings up any other interesting facts about water I would love to hear about them.
P.S. Please don’t wait until you’re thirsty that means you are already on your way to being dehydrated.
Ok only a week until the water aerobics class begins. Thank God. I have been keeping up with Yoga and with the boxing but my cardio has been lacking a little. Ok so I exaggerated it’s been way more than a little. Plus I have to tell you my diet this week or the last couple has been awful. I have given in to every menstrual food craving- cream puffs oh yeah. Snickers bar, that too. Vanilla shakes yes please. Basically anything salty or sweet and if it’s salty and sweet at the same time Awesome!!! Now when I am indulging in the cravings it is good. However when I am sitting at my desk and the roll I see is my stomach doesn’t feel so good, and I mean emotionally. The hard part is not being hard on me. So I had a breakdown; although I like to refer to them as breakthroughs. You see I have been maintaining my discipline with boxing and yoga. Now I am just about to begin a new class. So I shouldn’t be so hard. Really it’s just a lesson for me. If I have that much time in between classes I have to step up my cardio and get out there on my own. Who says I need a class to work out. I just like them. Now I know, this is the breakthrough part, that I have to have a better plan for my transition time.
Since my class begins soon and I mean just a few days away I better get that bathing suit. No, I know….. I don’t have it yet. I already have enough trouble with some purchases this is going to be good. I don’t have much time so I have to make a decision quickly. I already know that the one piece is the one for me. Besides like my friend said when she thinks of water aerobics she pictures old ladies. Well old ladies and me now. So the suit doesn’t have to be fancy just functional. I will be glad to get into that pool and start working out. At least my stomach will thank me for it. You know the part that belts and jean go around. Not the part that craves cream puffs and shakes. Who know how happy that part will be next month?
Another part of the breakthrough that just came to me: I don’t think you have to deny yourself every food craving but you don’t have to give into all of them either. What’s that saying something about moderation? Yeah, that’s it moderation. Finding balance in my life can be a difficult task. Not only is it one day at a time sometimes, but its one thing at a time. We have so much in our lives to juggle, work, time, relaxation, exercise, fun, passwords. That’s just a few. I know I can multi task I do it all day at work but sometimes a little care and attention to one item gets the job done too. So yes one thing at a time for me just for right now. And right now it’s about getting a bathing suit. Well that’s enough of that. See ya at the pool.
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