Tuesday, August 31, 2010

The Fitness Trainer's I don't have a car today @ Home work out

I always try to look at the bright side of life..and try to help others do that too. I don't have a car today and I live in LA. I could complain, but that is not so productive. So, as I have done in the past 5 years or so, I take the reins in on the self pity and do something just for me and exercise. I feel blessed to be self motivated. Here is what I did on a very pleasant day in the Western San Fernando Valley.. It is all how you look at it :)
I took my 12 year old Jack Russell Terrier for her 1st walk since her ACL surgery 8 1/2 weeks ago. We walked 1/2 block very slowly much to her chagrin. Got home in 10 minutes and this was good for her!
I then changed for warmer weather, Stretched,  filled up my water bottle with filtered water and and Emergen-C joint health and went for a walk in the neighborhood. 2.5 miles total with interval walking & jogging. I jogged the hills (all both of them) and sprinted for the last 1/2 block. Had a good sweat going, but not as good as I can get at the gym on the machines with my music on. I would rather listen to nature in the neighborhood and like to hear when the cars are coming :)
At Home Workout: Upper Body and Abs:
Stretch
With a 8# Medicine ball rotate side to side to open up spine. I have 6 moves I like to perform
On Stability Ball: Laying with the ball between shoulder Blades-
Chest Presses/15#Dumbbells 3 Sets 20 Reps
Pullovers/15#Dumbbells 3 Sets 20 Reps
Biceps/15# Dumbbells 3 Sets 20 Reps
1 Arm Row with opposite knee and hand on ball/15# Dumbbells 2 Sets 20 Reps
Crunches on Ball-3 Sets of 25 Reps
Oblique Crunches-3 Sets of 25 Reps each side
Abs on Mat: Legs Lifts/Reverse Crunches/Obliques (I made up a great new move)/Bicycles
Stretch for about 15 minutes
Rest
Nutrition + Water

Thursday, August 26, 2010

STANDING IN FRONT OF THE MIRROR, NAKED!

OK, Now I have your attention.??? this is what I did when I was so fed up with myself. I stood in front of a full length mirror, naked and cried. Yet, another Ah Ha moment! When I was 47 years old, it took a message via my husband via my daughter to kick my big butt in gear and change my life forever. Something in my mind changed radically and I wish I could bottle that up and patent it! I spent my entire life yo-yoing with my weight gain and loss. The losses were never as much as the gaining until my mind took over and this is what I wish would happen to everyone out there who is struggling with obesity, depression and a various amount of health problems in the world. One has to soul search and use the power of your own mind to control your own life. This cannot be taught. It must come from within. "Optimal Fitness is Achieved Through the Infinite Power of Your Mind"..my mantra, my bible, my life. I am rich in soul and spirit and I rely upon myself (and a few, selected others) to stick to it forever. It is not that hard.  Getting started is challenging, intimidating, self pitying and alas when a year goes by with discipline, I was75 pounds lighter, less depressed and finally noticed by the people around me. When you are obese, people look at you with disdain or they just look right through you like you do not exist.. This is no way to live life to it's fullest. It is really not that hard. Exercise 3-4 days per week and eat with portion control, wholesome foods. It is a recipe for success! I love helping others achieve their goals and if I am able to inspire just one other human being, I have peace within myself.
Love and Best Wishes,
Karen

Saturday, August 21, 2010

Easy Artichoke and Garbanzo Bean Salad

 















Ingredients:
 2 Cans Garbanzo Beans, rinsed and drained
2 Cans Artichoke Hearts, rinsed and drained
1 Large Red Bell Pepper sliced
2 T Diced Bermuda (red) Onion
1/2 Cup chopped Celery
2 T Balsamic Vinaigrette* Recipe to Follow
2 T Each Fresh Basil and Fresh Oregano, Chopped
Salt & Pepper to taste
1 head Romain Lettuce, cleaned and torn into large pieces
Method:
Mix All ingredients except lettuce together in a medium size bowl
Refrigerate for at least 2 hours
Stir before serving
Serve on a Bed of Romain Lettuce
*Balsamic Vinaigrette:
1 tsp. Dijon style mustard
1/2 tsp. each Salt (optional) & Pepper
1/2 cup each Cold Pressed, Extra Virgin Olive Oil and Balsamic Vinegar
In a measuring cup add the mustard and salt & pepper and stir constantly with a fork or a whisk while adding the vinegar then the oil until mixed thoroughly.