Liz Corah and Studio-310
"Leap and the Net will appear"
Introduction
The wood floors creaked and the studio was still warm. It was late, maybe 10pm or so. Classes had ended hours ago, but there was still work to be done. Too much work to be completed in a single evening by one person. After teaching eight classes with 103.1 fever, and surviving the first day of business, it was time for Liz to go home and get some much deserved rest. But who could rest on a day like this? The day one of your dream comes true?
Slowly she walked to the end of the studio. Gym bag, coffee cup, folders and more in hand, she turned out the lights. She turned around to see the dark, quiet studio that hours ago, was filled with dozens of people at a time full of energy and excitement. The room now dark and quiet was still buzzing with energy. You could feel it vibrating in the walls. There was a sense of excitement in the air. Never had she imagined that so many people would share her vision and join her at her new studio. She paused and thought for a moment about all of the amazing faces that had passed through her doors that day.
Liz walked to the center of the dance floor to take a look around to make sure everything was as it should be. Too busy with classes, customers, phone calls, Verizon, ballet bar and equipment delivery, and a broken toilet, there was no room to express emotion or to let any of it sink in, or out. She stared around the room at the paintings she had hung on the wall, at the walls she had painted herself, at the sheer elegance of her dream having come to reality. And then she saw herself in the mirror, Business owner, dance/fitness studio owner, teacher, motivator, single mother of two, no family, no one to share any of this with but herself. Herself…who had saved for an entire for startup costs, and who had successfully paid herself back that very day. She…who had achieved a dream that others had told her she would never do. Her body felt weak, she dropped her belongings to the floor, covered her face and bawled her eyes out. Her knees buckled beneath her, she fell to the floor. Hands still over her face, heartfelt sobs ringing through the studio, tears flowing down her face, she cried. Crying, laughing, happiness, sadness, exhaustion, and excitement, it was all there. What other way was there to feel when you took a leap of faith, and the net appeared?
Background
Liz Corah has been dancing all her life. Dancing anywhere and everywhere there was space or an audience. Music or no, she was a day dreamer and could escape from the world in an instant. Raised by a single mother whose goals were not to care for her only offspring. Corah essentially raised herself, and her mother.
In her teen years, not having any money for dance tuition, Corah made a deal with a local studio owner. She would clean the studio for dance tuition. Every night the studio was to be swept, stocked, and ready for the start of business day. Dancers were to be checked in, messages taken, and basic day to day running of the studio were a few of her responsibilities. In exchange, she had unlimited access to the studio’s classes.
Often, ballet classes were very full. Corah’s instructor, because she was the “scholarship kid”, was sent to the center of the floor to learn and practice all of her barre work. She was given a stool to use just in case she was to lose her balance. In the end, she was the strongest dancer in the entire studio. In addition to school work, dance, participating in the school’s theatre department, she also had a part time job making smoothies at a local Jamba Juice.
The really remarkable part of this is that there was no parent guidance. Corah’s mother suffered from certain disabilities that kept her bed bound. There was no one to ever push her to achieve her goals, or support her achievements.
At 16, Corah purchased a small car for $2500, that she paid for by working at Jamba Juice. On the weekends, she would drive to L.A to take classes at Millenium and the Edge.
At 17 (and uncertified, you had to be 18), Corah integrated cardio hip hop into many San Diego 24hour fitness locations. Her paycheck said she was the janitor, and she made $8 per class.
Shortly after her wedding on November 9th 2002, Corah’s new husband was sent to Iraq. She would have her first baby alone in a San Diego Naval Hospital. Upon her husband’s arrival home, they were transferred to Bethesda Naval Hospital, right outside of Washington D.C.
Corah was soon hired at Fitness First Health clubs to introduce her Cardio Hip hop and cardio dance programs into their programming. It took off like wild fire! During this time, she became pregnant with her second child, completed an Associate in Science in one year flat, divorced her abusive husband and began to lay the foundation for the rest of her life. Feeling a sense of strength for having survived so far, she often found herself thinking “the sky is the limit.” Why not follow all of my dreams? What do I have to lose?
Professional Challenge
Soon, all of Corah’s classes at the local clubs were by reservation only. Members set their watches to make reservations the evening before her classes. A great accomplishment this was, but there was nowhere to move forward from here, Corah had hit a wall. There was little or no room for creativity and self expression, and Corah felt limited in what she could offer. She had always had a dream to own her own dance/fitness studio. This felt like the right time to begin working towards that dream.
In attempt to reach out to the community and gain exposure, Corah signed on as an independent contractor with the Montgomery county recreation department where she integrated Hip Hop dance, and other dance programs into their county wide programming. She soon began teaching at Local elementary schools after school programs, community centers, and private homes.
In 2007, Studio-310 was incorporated. With a back pack full of music and a stereo in hand, she began to rent space all over Montgomery county and advertise her programs. Advertising, and “selling herself” was not her strength. Word of mouth, flyering neighborhoods email lists, and attending local community events was her best form of advertising.
Personal Challenge
In November 2007, she signed a lease for a commercial store front property in a busy shopping center. Previously a Ladies workout express, the walls were purple, the carpet a pepto bismol pink. With the help of a friend, the carpet was pulled, hard wood floor layed down, and walls painted. In three short weeks, the studio was open for business.
In the midst of it all, Corah was also the single mother of two small daughters. There were many hours that had to be spent putting the studio together, lots of daycare, and a few babysitters. The idea of making her own hours so that she could spend more time with her children pushed her to work harder. Being a single mom meant being a double parent and she wanted to make sure she was in a position to gracefully and happily rise to the occasion. There was a tremendous amount of guilt that came into play when away from her daughters for so many hours at a time. Running a business with her own set hours would help to alleviate this guilt.
In addition to family balance, Corah was fulfilling her dream, creating a space where she could be creative, innovative, and grow. Dancing, teaching, and motivating are a large part that makes Corah who she is. This is what she identifies with; this is what makes her happy.
Though speed bumps were hit along the journey, as they are when starting a business, there has been much success in the past three years. Recently, Corah was named one of the “Women business leaders in Maryland” by the Gazette and featured in Crave D.C’s “top 100 women you need to know in the D.C/Metro area”. Local media has picked up on her efforts as well. CH9 news has listed Studio-310 as a featured business on their website, and Fox5 news has had Corah on air three times. In January, 2011 Corah will be a fitness presenter at the NBC4 Health and Fitness Expo at the D.C convention center. And to compliment all of this, Corah is raising a happy, healthy family in a new home in the neighborhood she has wanted to raise her children.
Discussion questions and answers
1. If you were Liz, and had limited time and capital to market a new business, what would be your three strategies?
2. If in the position of a single mother with two small children, do you think you would take a leap of faith, quit your secure job position and start a brand new business? If so, what would be your first step? How would you balance family and business? If not, explain why?
3. When starting a business and attempting to create a name for yourself in the community, would you consider signing on with another popular organization? Do you think this is a good marketing strategy?
4. If someone who you admire and respect said to you today, if you quit your job and follow your dreams, you will be successful. Would you believe them? Would you do what they asked?
5. Are you living the life you’ve imagined?
Monday, December 27, 2010
Thursday, December 2, 2010
Trainer answer.....
"How do I keep from gaining weight and eating bad food during the holidays?..."
Remember....celebrate with people, not food. As hard as it is, just do it. And thats what it is...you just have to do it. Keep in mind your goals at all time. Before you eat something yummy thats on the desert table, ask yourself, "is this worth how I'm going to feel later?!" BUT....don't deprive yourself either. Instead of having a large slice of pie, have the serving you would give to your kids.
Drink plenty of hot tea and fluids to curve your appetite. Constantly remind yourself that you are worth the effort. And most of all, that no one will ever take care of your body the way that you will. Ever.
Be good to your body, and it will be good to you. You want to feel good from the outside in. You want to feel more energetic, happier, vibrant. High sugar foods, and all the crap we tell ourselves that we "have to eat" during the holidays is absolute poison for our bodies. Guess what happens to that apple pie you had? It turns into sugar, and then your body stores it as fat. It's that simple.
The holidays is a hard time for all of us to stick to our "diet". But it really doesn't have to be. There is absolutely no reason whatsoever, that we have to eat crap every day just because its November and December. You have to identify what the emotional connection is to the "holiday food". Does it make you feel happy, comforted? Bring back memories? Thats all wonderful and terrific and it's nice to have things to give us euphoric feelings. However, what is not wonderful and terrific or in any way euphoric is the way our jeans will fit later, or when we feel like "crap" from eating all the "crap" and we start our self destructive habits..."well, I'll eat what I want in December and then start a diet again in January." Its truly not worth the time and effort. It takes NOTHING to gain weight (fat), it takes everything you have, all of your will power and determination to get the weight (fat) off of your body.
Think about fat this way, the fat inside your body, specificlly in your torso/abdomen is essentially 'suffocating' your internal organs. All of that pressure from the adipose tissue (fat) is surrounding your major organs, your heart, your lungs....causing detremental, even life threatening disease/illness. That right there, not how you look naked (that comes later), should be the reason for picking healthy/nutritious foods that fuel your body, not hinder it.
So, how do I survive the holiday season? You just do. Pick a day, Christmas day for example, to have your favorite, comforting foods (all in moderation of course). Then be done with it. You will have had your holiday fix, and you will have saved yourself from days/weeks/months of self destruction.
Life is short, and we create the world we live in. So, why on earth would we chose to pollute our bodies with "food" that was never intended to be consumed? You clean your house, you service your car, you dry clean your clothes...but you feed your body trash?
On another note, take away all the guilt you may have when declining a holiday dish. Don't worry about hurting other people's feelings, or missing out. There is something to be said for someone who takes the time to nourish and take care of their body. Someone who values themselves and their body (you only get one) is someone to be admired. It's okay to say no.
Think about all the health problems that would'nt exist if we simply gave our body what it needs?
Again, your car is clean, serviced and runs beautifully....but your body is tired, weak, and you vow to "get to the gym", or "go back to weight watchers" in the New Year. Don't wait for January. Start now, and continue taking care of you every single day.
Happy Holidays.
Remember....celebrate with people, not food. As hard as it is, just do it. And thats what it is...you just have to do it. Keep in mind your goals at all time. Before you eat something yummy thats on the desert table, ask yourself, "is this worth how I'm going to feel later?!" BUT....don't deprive yourself either. Instead of having a large slice of pie, have the serving you would give to your kids.
Drink plenty of hot tea and fluids to curve your appetite. Constantly remind yourself that you are worth the effort. And most of all, that no one will ever take care of your body the way that you will. Ever.
Be good to your body, and it will be good to you. You want to feel good from the outside in. You want to feel more energetic, happier, vibrant. High sugar foods, and all the crap we tell ourselves that we "have to eat" during the holidays is absolute poison for our bodies. Guess what happens to that apple pie you had? It turns into sugar, and then your body stores it as fat. It's that simple.
The holidays is a hard time for all of us to stick to our "diet". But it really doesn't have to be. There is absolutely no reason whatsoever, that we have to eat crap every day just because its November and December. You have to identify what the emotional connection is to the "holiday food". Does it make you feel happy, comforted? Bring back memories? Thats all wonderful and terrific and it's nice to have things to give us euphoric feelings. However, what is not wonderful and terrific or in any way euphoric is the way our jeans will fit later, or when we feel like "crap" from eating all the "crap" and we start our self destructive habits..."well, I'll eat what I want in December and then start a diet again in January." Its truly not worth the time and effort. It takes NOTHING to gain weight (fat), it takes everything you have, all of your will power and determination to get the weight (fat) off of your body.
Think about fat this way, the fat inside your body, specificlly in your torso/abdomen is essentially 'suffocating' your internal organs. All of that pressure from the adipose tissue (fat) is surrounding your major organs, your heart, your lungs....causing detremental, even life threatening disease/illness. That right there, not how you look naked (that comes later), should be the reason for picking healthy/nutritious foods that fuel your body, not hinder it.
So, how do I survive the holiday season? You just do. Pick a day, Christmas day for example, to have your favorite, comforting foods (all in moderation of course). Then be done with it. You will have had your holiday fix, and you will have saved yourself from days/weeks/months of self destruction.
Life is short, and we create the world we live in. So, why on earth would we chose to pollute our bodies with "food" that was never intended to be consumed? You clean your house, you service your car, you dry clean your clothes...but you feed your body trash?
On another note, take away all the guilt you may have when declining a holiday dish. Don't worry about hurting other people's feelings, or missing out. There is something to be said for someone who takes the time to nourish and take care of their body. Someone who values themselves and their body (you only get one) is someone to be admired. It's okay to say no.
Think about all the health problems that would'nt exist if we simply gave our body what it needs?
Again, your car is clean, serviced and runs beautifully....but your body is tired, weak, and you vow to "get to the gym", or "go back to weight watchers" in the New Year. Don't wait for January. Start now, and continue taking care of you every single day.
Happy Holidays.
Monday, September 27, 2010
Danielle
It was only yesterday that I had the rare opportunity to watch tv for 1/2 hour all by myself. The program of choice, "Life of Jenks" on MTV. A new series where a man travels all around the country experiencing things that most of us only read about. Yesterday, Jenks befriended a homeless girl named Danielle. He lived with her on the street for one week, experiencing everything she did on a daily/nightly basis. They slept on cement, sat on corners asking for change for food, and truly lived out of a grocery cart and a trash can.
All the questions that raced through my head, Jenks adressed. Why are you homeless? don't you think theres an easier way? Can't you get a part time job? Isn't there something better for you?
The root of Danielle's problem started at home. When her mother was asked, "how do you feel about your daughter living on the street?" Her shallow, alcholic, abusive, sorry excuse of a mother responded, "I'm okay with it".
So many thoughts swarmed through my head after watching this show. Sadly, we view documentaries like this often. Why did this one hit so close to home?
It's because when "Heavy D" or Danielle offered to share what she's discovered the meaning of life to be, she responded, "to be happy, to live each day fully, and to make the most out of everything." How could someone in her situation be happy? How could she live each day to the fullest? Why wasn't Danielle angry at the world? And why was she so optomistic about everything?
Well, if Danielle could do it, then I can certainly do it.
So I've decided to make some small adjustments in my daily thoughts and feelings.
Instead of worrying about how I'm going to juggle three things at once, I'm going to be happy that I have this beautiful life with these amazing opportunities to juggle.
Instead of whining about how crazy my kids are, I'm going to take pride in having given birth to three healthy, fantastic children.
Instead of moping because it's only 630am and I'm awake, I'm going to be greatful for the day ahead.
Instead of worrying because I only have enough milk for breakfast, I'm going to remind myself that some where out there is someone who can't afford food.
Instead of getting mad at loved ones, I'll be greatful that they are a part of my beautiful complicated life.
And like Danielle, I'm going to be happy, and make the most out of everything.
All the questions that raced through my head, Jenks adressed. Why are you homeless? don't you think theres an easier way? Can't you get a part time job? Isn't there something better for you?
The root of Danielle's problem started at home. When her mother was asked, "how do you feel about your daughter living on the street?" Her shallow, alcholic, abusive, sorry excuse of a mother responded, "I'm okay with it".
So many thoughts swarmed through my head after watching this show. Sadly, we view documentaries like this often. Why did this one hit so close to home?
It's because when "Heavy D" or Danielle offered to share what she's discovered the meaning of life to be, she responded, "to be happy, to live each day fully, and to make the most out of everything." How could someone in her situation be happy? How could she live each day to the fullest? Why wasn't Danielle angry at the world? And why was she so optomistic about everything?
Well, if Danielle could do it, then I can certainly do it.
So I've decided to make some small adjustments in my daily thoughts and feelings.
Instead of worrying about how I'm going to juggle three things at once, I'm going to be happy that I have this beautiful life with these amazing opportunities to juggle.
Instead of whining about how crazy my kids are, I'm going to take pride in having given birth to three healthy, fantastic children.
Instead of moping because it's only 630am and I'm awake, I'm going to be greatful for the day ahead.
Instead of worrying because I only have enough milk for breakfast, I'm going to remind myself that some where out there is someone who can't afford food.
Instead of getting mad at loved ones, I'll be greatful that they are a part of my beautiful complicated life.
And like Danielle, I'm going to be happy, and make the most out of everything.
Sunday, September 19, 2010
Workout in the Apple Orchard
Today I did squats. But not the tediously boring, well counted type of squat that you find at a gym or in a class. These were squats that happened unexpectedly, and happened often and have left my legs feeling strong, tight, and absolutely defeated.
Who, you ask, can defeat the quads of the local group instructor squat guru who preaches to her classes on a daily basis that we WILL have the best dearer on the block?....A 19 month old future Olympic sprinter in an Apple Orchard. Maybe it's in his blood? But I kid you not, it was a great workout.
We ran backwards, and forwards, and shuffled sideways to block a pass. He ran under the tree, I did a squat shuffle to keep up. Through the tree, back through the tree. An obvious game for him, and an unexpected cardio session for me.
Our workout not only included the constant sprints, jogs, and side shuffling squats, it also consisted of taking off into a sprint from a squatting position. You see, when Ethan decided he liked an apple, or pointed to one, I, being the tentative mother that I am, would squat down to pick his favorite fruit. After holding the squat for a few seconds, I would look up to see Ethan AT THE OTHER END OF THE ISLE, picking up a bruised, half eaten apple off the ground and moving it towards his open mouth. So there, from a squatting position, I would sprint to him. He would then drop the apple and run away at top speed cracking up with absolute joy.
In addition, to this 31 lb bundle of pure "boy" I was with my little beauties who were quietly climbing up trees picking the "perfect" apples with "no boo boos" and cracking up watching the workout unfold. Often, I was asked to "shoulder press" my five year old to the top of the tree to pick out an apple or two.
After about an hour of picking/running, and squatting, shoulder pressing, everyone decided it was time for lunch....everyone except Ethan who continued to sprint the opposite way that everyone was walking. It was pretty apparent that Ethan wasn't ready to "quit" or give up. He would look at you, ignore any call or signal that you wanted him to follow you, smile and turn around and sprint in the opposite direction. Out of desperation to compromise with Ethan and end our workout, I let his older sister run ahead of me with him while I had the Radio flyer wagon filled with lunches/drinks/blankets and a 5 year in my left hand and a wheel barrel full of ($50) apples (I obviously wasn't monitoring the cleaning out of the isle). Did I mention I was pulling and fast pace walking/jogging. It mustve absolutely been a sight to see. Once I reached the end of the Isle, he decided to crawl into the wheel barrel full of apples to do some sampling.....lucky....
For some reason, we decided to go to isle #21...the very last isle of apples at the orchard. The walk back to hay/picnic area was quite a distance away, and even then the hay was at the bottom of a hill....I seriously thought about offering a class like this at the studio. Would it be called, "Chase Liz's pre Olympic 19 month old sprinter for an hour non stop, shoulder press her Kindergartner, then carry two wheel barrels filled with children, groceries and apples uphill for 20 min"
I wonder if anyone would show up? What a great Sunday.....
Who, you ask, can defeat the quads of the local group instructor squat guru who preaches to her classes on a daily basis that we WILL have the best dearer on the block?....A 19 month old future Olympic sprinter in an Apple Orchard. Maybe it's in his blood? But I kid you not, it was a great workout.
We ran backwards, and forwards, and shuffled sideways to block a pass. He ran under the tree, I did a squat shuffle to keep up. Through the tree, back through the tree. An obvious game for him, and an unexpected cardio session for me.
Our workout not only included the constant sprints, jogs, and side shuffling squats, it also consisted of taking off into a sprint from a squatting position. You see, when Ethan decided he liked an apple, or pointed to one, I, being the tentative mother that I am, would squat down to pick his favorite fruit. After holding the squat for a few seconds, I would look up to see Ethan AT THE OTHER END OF THE ISLE, picking up a bruised, half eaten apple off the ground and moving it towards his open mouth. So there, from a squatting position, I would sprint to him. He would then drop the apple and run away at top speed cracking up with absolute joy.
In addition, to this 31 lb bundle of pure "boy" I was with my little beauties who were quietly climbing up trees picking the "perfect" apples with "no boo boos" and cracking up watching the workout unfold. Often, I was asked to "shoulder press" my five year old to the top of the tree to pick out an apple or two.
After about an hour of picking/running, and squatting, shoulder pressing, everyone decided it was time for lunch....everyone except Ethan who continued to sprint the opposite way that everyone was walking. It was pretty apparent that Ethan wasn't ready to "quit" or give up. He would look at you, ignore any call or signal that you wanted him to follow you, smile and turn around and sprint in the opposite direction. Out of desperation to compromise with Ethan and end our workout, I let his older sister run ahead of me with him while I had the Radio flyer wagon filled with lunches/drinks/blankets and a 5 year in my left hand and a wheel barrel full of ($50) apples (I obviously wasn't monitoring the cleaning out of the isle). Did I mention I was pulling and fast pace walking/jogging. It mustve absolutely been a sight to see. Once I reached the end of the Isle, he decided to crawl into the wheel barrel full of apples to do some sampling.....lucky....
For some reason, we decided to go to isle #21...the very last isle of apples at the orchard. The walk back to hay/picnic area was quite a distance away, and even then the hay was at the bottom of a hill....I seriously thought about offering a class like this at the studio. Would it be called, "Chase Liz's pre Olympic 19 month old sprinter for an hour non stop, shoulder press her Kindergartner, then carry two wheel barrels filled with children, groceries and apples uphill for 20 min"
I wonder if anyone would show up? What a great Sunday.....
Friday, September 10, 2010
Q and A's
People may be surprised to know:
The Studio is my oasis. The walls of my kitchen and family room (at home) were subconsciously painted the same colors as the studio
Who inspired you to start your business?
My Pseudo sister, Jennifer Kaye, who one day asked, “What are you doing with your life”
Role Models:
Angie Bunch (Founder of Culture Shock)
Erin Brockovich
Mia Angelou, Coco Channel, my grandmother Shiela Sobel.
I do have to add, that I am inspired everyday by the people around me.
Business mistakes/Lessons Learned:
Doubting myself when I knew that an idea would have a positive impact on the Studio members/local community.
Operating Studio-310, Single Motherhood, and not losing sight of myself have truly learned the lesson of balance
How do you spend your free time?
Enjoying life with my three kids and our yellow lab Marley (who is very much a Marley)
Listening to music, it moves me, and sometimes grounds me.
Creating, inventing, and brining new ideas out to share with the world.
Dancing
Indulgence:
Day dreaming, I have been a daydreamer since I was a little girl. I can completely zone out from the world around me and go wherever I want. It’s helped me come up with some of my best ideas.
Fav place to go with girlfriends.
Local mom/pop restaurants with good food/wine.
Dancing on Rockville’s Rooftop
What do you CRAVE?
Through my classes and teachings, I CRAVE to make an inspiring and positive impact in as many lives possible. I believe there is something special about us that make us stand out from the crowd, I CRAVE to inspire others to feel amazing in their own skin.
I CRAVE, in life, to raise, happy and healthy children. I crave to make a positive mark in this world and to one day leave a beautiful legacy behind.
"How did you start choreographing?"I was actually a science major. I was majoring in Kinesiology. I wanted to work injured athletes/dancers.
I feel that having this backround better helps me to understand the human body, it's limits and the cause/effect of certain choreography, "Moves", technique, injurys, ect. I feel that I can better tailor a piece to a dancers suffering from certain injuries because of my knowledge of the body. I also feel that its helped me to better understand how the boy can move and what its capable of--almost anything!
I have a pretty long resume. The way I initially got started was in HIgh School, while being a "work scholarship" kid at a local dance Studio in San Diego (meaning, I cleaned the studio for tuition), and traveling to the Culture Shock training academy (expensive for me, worked at Jamba juice to pay my way) I started my school's dance team. I gathered up a bunch of kids who had never really danced before, choreographed an entire 3-5 minuete routine, made costumes, back drops, designed makeup, music, everything! We won a regional dance competition sponsored by Pepsi. I used to dance in my room until all hours of the night. I even went to Home Depot and spend my Jamba Juice earnings on a large mirror to hang on the wall so I could practice all the time. I had a "choreography notebook" that I kept with me all the time. When I heard a song, or was inspired, I would write all my thoughts down. The rest, is history :)
Why is dance a good form of exercise?
Dancing is an amazing form of exercise. While your are in the midst of a dance routine in a class full of participants who all share a common goal, to have fun, to move, you forget you're actually working out. When the hour has flown by, you've had the time of your life, feel amazing and have burned hundreds of calories!
What makes for a good dance
workout, particularly if you're looking to shed pounds?
Any type of dance that keeps you moving for the entire class. A dance workout that keeps you motivated, interested, sweating, and coming back for more. Zumba is an amazing example of this type of workout. In a few short years, Zumba, with it's Latin and hip hop flavor has grown to be a global phenomenon that has hundreds of people sweating their way to a more vibrant and healthy lifestyle.
What
kind of calorie burn can you expect?
It depends on the class. Cardio Hip Hop, Zumba, or any fast paced, non stop type cardio dance workout class can have you burning anywhere from 400-800 calories per class. The higher the intensity, the longer the duration, the more calories that are burned.
Can you expect the same kind of results from dance DVDs as from taking actual classes?
I think this varies person to person. From a professional standpoint,I have seen clients achieve greater results in a group settig where the comrodery is high and the instructor is live to give them the extra push they may need.
Dvds are a great at home workout but unless the person is 100% accountable and won't surcome to distractions, then a class setting is a better place to achieve the ultimate calorie burn.
The Studio is my oasis. The walls of my kitchen and family room (at home) were subconsciously painted the same colors as the studio
Who inspired you to start your business?
My Pseudo sister, Jennifer Kaye, who one day asked, “What are you doing with your life”
Role Models:
Angie Bunch (Founder of Culture Shock)
Erin Brockovich
Mia Angelou, Coco Channel, my grandmother Shiela Sobel.
I do have to add, that I am inspired everyday by the people around me.
Business mistakes/Lessons Learned:
Doubting myself when I knew that an idea would have a positive impact on the Studio members/local community.
Operating Studio-310, Single Motherhood, and not losing sight of myself have truly learned the lesson of balance
How do you spend your free time?
Enjoying life with my three kids and our yellow lab Marley (who is very much a Marley)
Listening to music, it moves me, and sometimes grounds me.
Creating, inventing, and brining new ideas out to share with the world.
Dancing
Indulgence:
Day dreaming, I have been a daydreamer since I was a little girl. I can completely zone out from the world around me and go wherever I want. It’s helped me come up with some of my best ideas.
Fav place to go with girlfriends.
Local mom/pop restaurants with good food/wine.
Dancing on Rockville’s Rooftop
What do you CRAVE?
Through my classes and teachings, I CRAVE to make an inspiring and positive impact in as many lives possible. I believe there is something special about us that make us stand out from the crowd, I CRAVE to inspire others to feel amazing in their own skin.
I CRAVE, in life, to raise, happy and healthy children. I crave to make a positive mark in this world and to one day leave a beautiful legacy behind.
"How did you start choreographing?"I was actually a science major. I was majoring in Kinesiology. I wanted to work injured athletes/dancers.
I feel that having this backround better helps me to understand the human body, it's limits and the cause/effect of certain choreography, "Moves", technique, injurys, ect. I feel that I can better tailor a piece to a dancers suffering from certain injuries because of my knowledge of the body. I also feel that its helped me to better understand how the boy can move and what its capable of--almost anything!
I have a pretty long resume. The way I initially got started was in HIgh School, while being a "work scholarship" kid at a local dance Studio in San Diego (meaning, I cleaned the studio for tuition), and traveling to the Culture Shock training academy (expensive for me, worked at Jamba juice to pay my way) I started my school's dance team. I gathered up a bunch of kids who had never really danced before, choreographed an entire 3-5 minuete routine, made costumes, back drops, designed makeup, music, everything! We won a regional dance competition sponsored by Pepsi. I used to dance in my room until all hours of the night. I even went to Home Depot and spend my Jamba Juice earnings on a large mirror to hang on the wall so I could practice all the time. I had a "choreography notebook" that I kept with me all the time. When I heard a song, or was inspired, I would write all my thoughts down. The rest, is history :)
Why is dance a good form of exercise?
Dancing is an amazing form of exercise. While your are in the midst of a dance routine in a class full of participants who all share a common goal, to have fun, to move, you forget you're actually working out. When the hour has flown by, you've had the time of your life, feel amazing and have burned hundreds of calories!
What makes for a good dance
workout, particularly if you're looking to shed pounds?
Any type of dance that keeps you moving for the entire class. A dance workout that keeps you motivated, interested, sweating, and coming back for more. Zumba is an amazing example of this type of workout. In a few short years, Zumba, with it's Latin and hip hop flavor has grown to be a global phenomenon that has hundreds of people sweating their way to a more vibrant and healthy lifestyle.
What
kind of calorie burn can you expect?
It depends on the class. Cardio Hip Hop, Zumba, or any fast paced, non stop type cardio dance workout class can have you burning anywhere from 400-800 calories per class. The higher the intensity, the longer the duration, the more calories that are burned.
Can you expect the same kind of results from dance DVDs as from taking actual classes?
I think this varies person to person. From a professional standpoint,I have seen clients achieve greater results in a group settig where the comrodery is high and the instructor is live to give them the extra push they may need.
Dvds are a great at home workout but unless the person is 100% accountable and won't surcome to distractions, then a class setting is a better place to achieve the ultimate calorie burn.
Tuesday, May 11, 2010
Accountability
Dear Challengers,
Today I am writing you after pulling and reviewing all of your charts. I also took the time to count the now heavy accountability can. Not including, "no shows", our 3 teams combined have gained 55.4lbs. I know, that some of it is gain/loss...however, it's 55.4lbs. Red team= 16lbs, White team =20lbs, Blue team=19.4lbs.
This past week, the REd and Blue team had a bit of a disapointing weigh in. I'd like to remind you of one very important rule....Don't get comfortable.
The first two weeks, you kicked ass at weigh ins, were accountable, and stayed on track. Don't get too comfy with your weight loss just yet. It's not time to start to "cheat a little" because you lost and you can just "up your workouts/burn it off later". That is not the case.
You were born with a certain number of fat cells in your body. Fat cells multiply throughout your life, but they NEVER go away. Instead, when you lose fat, your body successfuly uses the fat inside the fat cell as energy...however...the fat cell is sitting in your body waiting and anticipating a large meal! DON'T GIVE IN!!
It takes EVERYTHING to get into shape, it takes NOTHING to get out of shape. Once you hit your goal, we'll talk about introducing the sweets/temptations back into your life and maintaining success while living your life and occasionally indulging.
EAT TO LIVE, DON'T LIVE TO EAT.
CELEBRATE WITH PEOPLE, NOT FOOD.
It is so easy to over eat, I get it. I understand that internal battle, the comfort that is associated with food. However, over eating, eating at 10pm infront of the t.v, over indulging, its not worth it when your jeans don't fit. It's not worth the internal feelings you have on the inside.
WHY DID YOU SIGN UP FOR THIS CHALLENGE?
I want you to also ask yourself:
What is my goal for this challenge?
How did I get to where I am now?
What can I do to get where I need to be?
Am I doing that?
When will I do it?
Email me your answers! I want to hear them. Seriously, I expect my box to be filled with answers. Please cc your team captain and your buddy on the email. Saying it outloud makes you accountable.
(If I don't answer right away, it doesn't mean I don't love you)
In addition....remember the exercise we did at the kickoff meeting???
"The studio is quiet, you're all alone, end of the challenge, you look in the mirror...."
Remember what you saw? You should see this picture everyday when you wake up, and every night when you go to sleep.
Don't forget the tools you've been given. Lean on your buddy, team captain, and ME when you're in need of some uplifting and support.
Looking forward to seeing all of you soon,
Liz
Today I am writing you after pulling and reviewing all of your charts. I also took the time to count the now heavy accountability can. Not including, "no shows", our 3 teams combined have gained 55.4lbs. I know, that some of it is gain/loss...however, it's 55.4lbs. Red team= 16lbs, White team =20lbs, Blue team=19.4lbs.
This past week, the REd and Blue team had a bit of a disapointing weigh in. I'd like to remind you of one very important rule....Don't get comfortable.
The first two weeks, you kicked ass at weigh ins, were accountable, and stayed on track. Don't get too comfy with your weight loss just yet. It's not time to start to "cheat a little" because you lost and you can just "up your workouts/burn it off later". That is not the case.
You were born with a certain number of fat cells in your body. Fat cells multiply throughout your life, but they NEVER go away. Instead, when you lose fat, your body successfuly uses the fat inside the fat cell as energy...however...the fat cell is sitting in your body waiting and anticipating a large meal! DON'T GIVE IN!!
It takes EVERYTHING to get into shape, it takes NOTHING to get out of shape. Once you hit your goal, we'll talk about introducing the sweets/temptations back into your life and maintaining success while living your life and occasionally indulging.
EAT TO LIVE, DON'T LIVE TO EAT.
CELEBRATE WITH PEOPLE, NOT FOOD.
It is so easy to over eat, I get it. I understand that internal battle, the comfort that is associated with food. However, over eating, eating at 10pm infront of the t.v, over indulging, its not worth it when your jeans don't fit. It's not worth the internal feelings you have on the inside.
WHY DID YOU SIGN UP FOR THIS CHALLENGE?
I want you to also ask yourself:
What is my goal for this challenge?
How did I get to where I am now?
What can I do to get where I need to be?
Am I doing that?
When will I do it?
Email me your answers! I want to hear them. Seriously, I expect my box to be filled with answers. Please cc your team captain and your buddy on the email. Saying it outloud makes you accountable.
(If I don't answer right away, it doesn't mean I don't love you)
In addition....remember the exercise we did at the kickoff meeting???
"The studio is quiet, you're all alone, end of the challenge, you look in the mirror...."
Remember what you saw? You should see this picture everyday when you wake up, and every night when you go to sleep.
Don't forget the tools you've been given. Lean on your buddy, team captain, and ME when you're in need of some uplifting and support.
Looking forward to seeing all of you soon,
Liz
Tuesday, May 4, 2010
Blue Team
A message to the blue team, after every single challenger, except 2 gained this week:
Hi Everyone! After weighing in everyone, I went home, tucked my kids into bed and pulled out all of your charts. This is the only thing I have to say: Don't get too comfortable. That's all that happened this week.
Everyone has been losing so much weight, and doing so great, that you just got too comfortable. "It's okay,... I lost 5lbs, give me a 2nd glass of pinot grigio"....YOU CAN DO THIS! Drink that water, get back on track!!See More
Most of you have seen the Biggest Loser on t.v. The first two weeks are amazing, and then the third, everyone loses nothing, or gains. Don't let this happen to you. Keep your goals right infront of your face at all times. Be accountable. At the scale, almost ALL of you said, "I know it's going to be a higher number...I know exactly why". You knew ... See Morethe exact moment during your week that you slipped, that tempation got the best of you. Identify that this week, make wise choices, keep your goals infront of you at all times.
Don't let temptation get the best of you. Our time together is limited, life is short, do this now. Make a conscience effort to succeed, and succeed you will. I am in YOUR corner, as is the entire BLUE team!
Celebrate with people, not food. You are worth this effort. LOve, Me
·
Hi Everyone! After weighing in everyone, I went home, tucked my kids into bed and pulled out all of your charts. This is the only thing I have to say: Don't get too comfortable. That's all that happened this week.
Everyone has been losing so much weight, and doing so great, that you just got too comfortable. "It's okay,... I lost 5lbs, give me a 2nd glass of pinot grigio"....YOU CAN DO THIS! Drink that water, get back on track!!See More
Most of you have seen the Biggest Loser on t.v. The first two weeks are amazing, and then the third, everyone loses nothing, or gains. Don't let this happen to you. Keep your goals right infront of your face at all times. Be accountable. At the scale, almost ALL of you said, "I know it's going to be a higher number...I know exactly why". You knew ... See Morethe exact moment during your week that you slipped, that tempation got the best of you. Identify that this week, make wise choices, keep your goals infront of you at all times.
Don't let temptation get the best of you. Our time together is limited, life is short, do this now. Make a conscience effort to succeed, and succeed you will. I am in YOUR corner, as is the entire BLUE team!
Celebrate with people, not food. You are worth this effort. LOve, Me
·
What I've learned about myself in my "weight loss journey"
Tuesday, May 4, 2010
What I've learned about myself in my "weight loss journey"
I've learned:
I am a creature of convienience. While the recipe may look good, I'll buy the ingredients and forget to make the dish. Or, look at it as if it would take all day to cook.
If I don't see it in the fridge, I wont eat it. Resulting in my fridge shelves getting very cluttered.
I'm a grazer. I like to pick all day long.
I don't like large meals. I prefer to graze all day long.
I like to eat infront of the t.v at night.
I love chocolate. It is my xanex.
Sundays are my free for all day. Meaning, if its there, i'll eat it because its Sunday. NO other reason, except that it's Sunday.
My body tells me when I've over eaten for the day. I just don't listen.
To me, dinner is not as important as breakfast.
Alcohol is the devil.
Junk food makes me feel like crap. Maybe that's why I like to eat it at night, because then I can just go to sleep.
Candy stays out of the house. Or I WILL eat it all. No 100 calories packs of Hersheys in this house. 100 calories would result in 700 calories eaten.
I sample my kid's Halloweeen Candy as we are trick or treating.
I don't like gummy candies, fruit snacks, or the other sugary kids foods. So, we keep them out of the house.
Too much Coffee makes me want to eat more.
If I start my day with a good workout, my day is more happy, productive and peaceful.
Working out/Dancing is my Lexapro.
I am most happy when I feel good from the inside out.
After I had my babies and was at my heaviest, I felt trapped inside "this body".
I feel more motivated to reach my goals while I'm helping others to reach theirs.
I'm a serious emotional eater. Happy, Anxious, Stressed, you name it. And it all leads to massive Chocolate intake.
And that's all I can think of for now.
I feel that, by identifying these things that we know about ourselves already, that we can better overcome these obstacles and continue on our weight loss journey. These are my emotional battles that are holding me back from reaching my goals more quickly.
But now that I've said them outloud, perhaps they will be easier to overcome when the time arrises.
What do you know about yourself??
What I've learned about myself in my "weight loss journey"
I've learned:
I am a creature of convienience. While the recipe may look good, I'll buy the ingredients and forget to make the dish. Or, look at it as if it would take all day to cook.
If I don't see it in the fridge, I wont eat it. Resulting in my fridge shelves getting very cluttered.
I'm a grazer. I like to pick all day long.
I don't like large meals. I prefer to graze all day long.
I like to eat infront of the t.v at night.
I love chocolate. It is my xanex.
Sundays are my free for all day. Meaning, if its there, i'll eat it because its Sunday. NO other reason, except that it's Sunday.
My body tells me when I've over eaten for the day. I just don't listen.
To me, dinner is not as important as breakfast.
Alcohol is the devil.
Junk food makes me feel like crap. Maybe that's why I like to eat it at night, because then I can just go to sleep.
Candy stays out of the house. Or I WILL eat it all. No 100 calories packs of Hersheys in this house. 100 calories would result in 700 calories eaten.
I sample my kid's Halloweeen Candy as we are trick or treating.
I don't like gummy candies, fruit snacks, or the other sugary kids foods. So, we keep them out of the house.
Too much Coffee makes me want to eat more.
If I start my day with a good workout, my day is more happy, productive and peaceful.
Working out/Dancing is my Lexapro.
I am most happy when I feel good from the inside out.
After I had my babies and was at my heaviest, I felt trapped inside "this body".
I feel more motivated to reach my goals while I'm helping others to reach theirs.
I'm a serious emotional eater. Happy, Anxious, Stressed, you name it. And it all leads to massive Chocolate intake.
And that's all I can think of for now.
I feel that, by identifying these things that we know about ourselves already, that we can better overcome these obstacles and continue on our weight loss journey. These are my emotional battles that are holding me back from reaching my goals more quickly.
But now that I've said them outloud, perhaps they will be easier to overcome when the time arrises.
What do you know about yourself??
Thursday, April 15, 2010
This week's Challenge
Dear Challengers!
I challenge YOU to get out of the house and walk/run this week! I challenge you to walk/run every single day until our next challenge (tuesdsay, April 20th). I want you to log about it on your food log and I want to hear about it throughout the week! Send me an email, post it on facebook! Share with me, and with everyone how it's going.
Its free, its a great workout, and it's always available!
Here are a few links below to help get you started!
http://walking.about.com/gi/ec/walking_1_1.htm
On this site, you can sign up for daily walking exercises and walking "homework" assignments. Its great--just like having a walking/trainer waiting for you in your inbox!
http://startwalkingnow.org/
For walkers over 50:
http://www.50plus-fitness-walking.com/fitness-walking-programs.html
http://www.prevention.com/health/fitness/walking
Four our challengers who are already seasoned walkers....let's try jogging! I challenge YOU to walk/jog for the next week!
http://running.about.com/c/ec/10.htm
http://www.runnersworld.com/article/0,7120,s6-238-261--9397-0,00.html
Let's try to put some walking/jogging groups together! I'd love to join the teams on a walk or walk/jog! We can do a daytime run or an evening run! Let me know what works and when, and I'll meet you there!
See you soon! KEEP UP THE GREAT WORK! YOU CAN DO THIS!
XO
Liz
I challenge YOU to get out of the house and walk/run this week! I challenge you to walk/run every single day until our next challenge (tuesdsay, April 20th). I want you to log about it on your food log and I want to hear about it throughout the week! Send me an email, post it on facebook! Share with me, and with everyone how it's going.
Its free, its a great workout, and it's always available!
Here are a few links below to help get you started!
http://walking.about.com/gi/ec/walking_1_1.htm
On this site, you can sign up for daily walking exercises and walking "homework" assignments. Its great--just like having a walking/trainer waiting for you in your inbox!
http://startwalkingnow.org/
For walkers over 50:
http://www.50plus-fitness-walking.com/fitness-walking-programs.html
http://www.prevention.com/health/fitness/walking
Four our challengers who are already seasoned walkers....let's try jogging! I challenge YOU to walk/jog for the next week!
http://running.about.com/c/ec/10.htm
http://www.runnersworld.com/article/0,7120,s6-238-261--9397-0,00.html
Let's try to put some walking/jogging groups together! I'd love to join the teams on a walk or walk/jog! We can do a daytime run or an evening run! Let me know what works and when, and I'll meet you there!
See you soon! KEEP UP THE GREAT WORK! YOU CAN DO THIS!
XO
Liz
Monday, April 12, 2010
To my challengers!
April 12th, 2010
Dear Challengers!
Congratulations for taking the first step towards a healthier, active, vibrant life style. The input I've had from your instructors and team captains is awesome. I can't wait to work with all of you to help you reach your health and fitness goals.
A few thoughts: Remember, this challenge is based on accountability, team effort, will power, and the desire to create a healthier and happier new you. We are not on the Biggest Loser ranch. If it's 9pm, and you find yourself eating chocolate chip cookies, the only one who will take them out of your hands is YOU. You've signed up for, and made the investment both financially and physically. It is only 12 weeks of your life. Make it happen. Don't give up. Tell yourself you are worth the time and effort, and for the next 12 weeks you are going to focus on you and make you feel good from the outside in!
No one has the power to make you succeed more than you! Remember what I tell you in my classes, 90% of the effort comes from you. You decide if you're going to do the work, you decide if you're going to "get the job done".
Weight loss is a b----, for lack of a better word. Besides moving, and child birth, it is one of the hardest things you'll have to work at. The weight did not come on over night, therefore, its not going to come off over night. The excuses and need to validate not eating well and not moving your body have caught up to you, and its now or never to make that positive change.
YOU ARE WORTH THE EFFORT. No one will ever take as good of care of you as you do. It's time to put yourself first. Stop telling yourself that you can't do this, or that you will "start your diet tomorrow". If you've slipped on your eating plan, don't let the rest of the day go and convince yourself that you will "be better tomorrow". You'll be better the minuete you decide to "be better".
Take your sneakers out of the closet, and move your body every single day. Walking, dancing in your kitchen, trying a new class, Comcast on demand...the possibilities are endless. If your knee hurts, do yoga...if your back hurts, go swimming, if it's cold outside, jump around in your kitchen. The saying goes, "if theres a will, theres a way".
In twenty years, that episode of Nurse Jackie that you chose to watch on tv vs. taking time out for your body will make a difference.
So, let's add some years to our life. Lets make ourselves feel good from the outside in. Find a new recipe, throw out the doritos from your pantry. Take the temptation out of the house, and fill your body with good, clean, nutritious food. I tell all of my "clients"...I like to call them friends/family...that "you would'nt put trash in your house, why would you put it in your body."
"Only eat foods you can pick, gather or hunt....you can't pick a marshmallow".
Remember:
Drink 64oz or more water per day.
Move your body for at least 30-45 min every day
Get plenty of rest
Eat protein
Only eat foods you can pick, gather or hunt
Breath
This is the only body you'll ever have.
Dear Challengers!
Congratulations for taking the first step towards a healthier, active, vibrant life style. The input I've had from your instructors and team captains is awesome. I can't wait to work with all of you to help you reach your health and fitness goals.
A few thoughts: Remember, this challenge is based on accountability, team effort, will power, and the desire to create a healthier and happier new you. We are not on the Biggest Loser ranch. If it's 9pm, and you find yourself eating chocolate chip cookies, the only one who will take them out of your hands is YOU. You've signed up for, and made the investment both financially and physically. It is only 12 weeks of your life. Make it happen. Don't give up. Tell yourself you are worth the time and effort, and for the next 12 weeks you are going to focus on you and make you feel good from the outside in!
No one has the power to make you succeed more than you! Remember what I tell you in my classes, 90% of the effort comes from you. You decide if you're going to do the work, you decide if you're going to "get the job done".
Weight loss is a b----, for lack of a better word. Besides moving, and child birth, it is one of the hardest things you'll have to work at. The weight did not come on over night, therefore, its not going to come off over night. The excuses and need to validate not eating well and not moving your body have caught up to you, and its now or never to make that positive change.
YOU ARE WORTH THE EFFORT. No one will ever take as good of care of you as you do. It's time to put yourself first. Stop telling yourself that you can't do this, or that you will "start your diet tomorrow". If you've slipped on your eating plan, don't let the rest of the day go and convince yourself that you will "be better tomorrow". You'll be better the minuete you decide to "be better".
Take your sneakers out of the closet, and move your body every single day. Walking, dancing in your kitchen, trying a new class, Comcast on demand...the possibilities are endless. If your knee hurts, do yoga...if your back hurts, go swimming, if it's cold outside, jump around in your kitchen. The saying goes, "if theres a will, theres a way".
In twenty years, that episode of Nurse Jackie that you chose to watch on tv vs. taking time out for your body will make a difference.
So, let's add some years to our life. Lets make ourselves feel good from the outside in. Find a new recipe, throw out the doritos from your pantry. Take the temptation out of the house, and fill your body with good, clean, nutritious food. I tell all of my "clients"...I like to call them friends/family...that "you would'nt put trash in your house, why would you put it in your body."
"Only eat foods you can pick, gather or hunt....you can't pick a marshmallow".
Remember:
Drink 64oz or more water per day.
Move your body for at least 30-45 min every day
Get plenty of rest
Eat protein
Only eat foods you can pick, gather or hunt
Breath
This is the only body you'll ever have.
Sunday, March 7, 2010
Adrenalyn
The energy in the arena was buzzing. Tension was high, and although our dancers weren't even on deck yet, the temperature began to rise, and my heart was racing. Through the lights, music, screams of dancers/coaches/parents cheering their dancers on, glances at the judge's booth, coordinating dancers, making sure shoes were tied and lipstick was on, I couldn't help feeling empowered, gifted, and blessed. The determination and hope on our team's face was enough for our coaches. All of their hard work was about to be showcased.
The bass of the music vibrated through the audience, it was so loud you had to shout to hear. It was amazing. And then we were called to the warm up deck. That's when it started to get really hot in there. The other coaches and I weren't even dancing that day. But this overwhelming feeling of anxiousness and excitement consumed us and we felt as if we were going to be running on stage with our dancers.
Equally as nervous and excited, as the dancers ran through their routine back stage, Coach Beth and I bobbed to the beat of the music too.
"Smile! Have fun! Look down! Bigger! Move! I love that! You go girl! Don't be nervous--just have fun!!" Were some of the things we were screaming at both teams over the arena music and our own back stage. None of the coaches, including us, had any voice left by the end of the day.
The girls were now "on deck". I had the c.d in hand to give to the d.j, parents were waiting in the audience, and I felt like I was running onto the arena stage with the dancers. Those were the days....
The girls were amazing. I couldn't look away from them for one second during their routine. I was memorized. They were so visually stimulating. A sense of pride and satisfaction surrounded the team when they were finished. We could breath for the day, and then would have to do it all over again tomorrow.
I loved my dance career. I loved waking up every day doing what I love. I embraced my dancing, took it to new and exciting levels, and now find myself in a position where I'm able to connect with others and share this love for dance and movement. I remember waking up in the morning, filling my gallon water bottle, and heading out to dance. One summer, I was dancing up to 40hrs per week. Between summer dance classes, rehearsals, driving to L.A to take Master Classes at The Edge and Millennium. Coming home exhausted, I couldn't wait to do it again the next day. The rush that you feel when you're on stage sharing what you love, the "Adrenalyn" that runs through your body is euphoric. It's an enlightening, and motivational experience, being on stage. Its almost as if you've opened yourself up to perfect strangers, and being in the most vulnerable of positions, you share what you feel on the inside (through movement) and only hope that your audience connect with you and what you are feeling. I can't explain it. I miss it a little... Because I do it almost every day. And with our new team, I feel that I'm out there with them when they perform. I think sometimes I'm more excited for them then they are.
The Adrenalyn dancers at Studio-310 are an amazing group of girls. Having little or no competition or performance skills...I can only compare them to the caterpillar/butterfly. They are inspiring.
They are one of the most positive, sweet, talented, and amazing group of tween dancers I've met. And I feel fortunate to have the opportunity to work with them.
Coach Beth and Coach Cece are amazing too. It would not get done with out them. Their talent, patience, and creativity are magnificent.
Right now, I know I am on the path that I am meant for.
The bass of the music vibrated through the audience, it was so loud you had to shout to hear. It was amazing. And then we were called to the warm up deck. That's when it started to get really hot in there. The other coaches and I weren't even dancing that day. But this overwhelming feeling of anxiousness and excitement consumed us and we felt as if we were going to be running on stage with our dancers.
Equally as nervous and excited, as the dancers ran through their routine back stage, Coach Beth and I bobbed to the beat of the music too.
"Smile! Have fun! Look down! Bigger! Move! I love that! You go girl! Don't be nervous--just have fun!!" Were some of the things we were screaming at both teams over the arena music and our own back stage. None of the coaches, including us, had any voice left by the end of the day.
The girls were now "on deck". I had the c.d in hand to give to the d.j, parents were waiting in the audience, and I felt like I was running onto the arena stage with the dancers. Those were the days....
The girls were amazing. I couldn't look away from them for one second during their routine. I was memorized. They were so visually stimulating. A sense of pride and satisfaction surrounded the team when they were finished. We could breath for the day, and then would have to do it all over again tomorrow.
I loved my dance career. I loved waking up every day doing what I love. I embraced my dancing, took it to new and exciting levels, and now find myself in a position where I'm able to connect with others and share this love for dance and movement. I remember waking up in the morning, filling my gallon water bottle, and heading out to dance. One summer, I was dancing up to 40hrs per week. Between summer dance classes, rehearsals, driving to L.A to take Master Classes at The Edge and Millennium. Coming home exhausted, I couldn't wait to do it again the next day. The rush that you feel when you're on stage sharing what you love, the "Adrenalyn" that runs through your body is euphoric. It's an enlightening, and motivational experience, being on stage. Its almost as if you've opened yourself up to perfect strangers, and being in the most vulnerable of positions, you share what you feel on the inside (through movement) and only hope that your audience connect with you and what you are feeling. I can't explain it. I miss it a little... Because I do it almost every day. And with our new team, I feel that I'm out there with them when they perform. I think sometimes I'm more excited for them then they are.
The Adrenalyn dancers at Studio-310 are an amazing group of girls. Having little or no competition or performance skills...I can only compare them to the caterpillar/butterfly. They are inspiring.
They are one of the most positive, sweet, talented, and amazing group of tween dancers I've met. And I feel fortunate to have the opportunity to work with them.
Coach Beth and Coach Cece are amazing too. It would not get done with out them. Their talent, patience, and creativity are magnificent.
Right now, I know I am on the path that I am meant for.
Sunday, February 21, 2010
Imagination is the Key
Albert Einstein once said, "Imagination is more important than knowledge. For while knowledge defines all we currently know and understand, imagination points to all we might yet discover and create".
As I sat and listened to my group of Biggest Loser Challengers last Saturday, I heard a very common theme amongst the group. Not a theme of; I want to look good in my bikini, I want to look a certain way. Instead it was a theme of the way they imagined themselves to feel and to be once they had reached their goals. It was a common theme of "If I lost the weight, I imagine myself happy, sexy, vibrant, and fulfilled". I asked them to write down four things that they could do this week to attain the body image they imagined. The themes of the four goals were again very common. They were about moving their bodies, taking better care of themselves, taking time to do something for them. All to make them feel good on the inside, thus making them look the way they imagined themselves to look on the outside.
I want YOU to take a minuet, close your eyes, and imagine what your "ideal" body would look like. Pretend you are standing in front of a mirror. Start at the bottom and work your way up, what does every part of your body look like? Take a minute. Really imagine this. Create everything you want about your body. Imagine every little curve to be exactly what you want.
Now, how do you feel?
What's changed in your world? Or is it not what has changed in your world, but how you feel on the inside.
What if I told you that you could look like that? And, what If I told you I could help you to get that way?
Recently I've come to accept something I've known for a very long time, but have never fully acknowledged. Weight loss is 90% mental. If you think fat, you are fat. If you believe you are worth the effort, you will reach your goals. Reaching your health and fitness goals can not be as simple as writing down everything you eat, hitting the gym 5 days per week, and keeping snacks out of the house. There is an emotional healing that coincides with it. What happened in your physical or emotional life that led to the weight gain is a crucial factor in achieving and maintaining success with your goals. What made you eat that chocolate cookie at 4pm after you hung up the phone? Why did you eat the entire pizza?
"Stuffing". This is a huge one. When I first heard the term, I thought it was "hokey". What "stuffing" means is that instead of tackling the events in your life, or your feelings of anxiousness, sadness, regret, loneliness, or any other self destructing feeling, you turn to food as your comfort, and in a sense, "stuff" your feelings way down deep inside. Another way to refer to this is, "emotional eating". However, for the sake of weight gain/weight loss efforts, I think "stuffing" is a more visual way of thinking it. I feel that we place allot of blame on emotional eating. "It's okay that I ate four ding dongs....I was stressed...and I'm an emotional eater!"
Emotional eaters, or "stuffers" look to food on the subconscious level as the ultimate comfort. The reality is, food will always be there. Food will never let you down. Food will always be available. And most times, after an "emotional eating" session, you feel comforted, less stressed, euphoric, and more at ease. That is, until you step on the scale.
---I had an acquaintance, fellow trainer, once say to me "If you ever want to eat junk food. Strip down naked, walk in front of the mirror with the junk in your hand, and then see if you still want to eat it!"--- I tried it...it works....
After this brief discussion on "Stuffing", one of the challengers said, "This is something that is so hard for most of us because we NEED food to live. It's almost like we have a food addiction. But it's harder for us than someone who has a smoking, gambling, or alcohol addiction, because they can eliminate those things from their life. We need to eat to live."
EAT TO LIVE, DON'T LIVE TO EAT.
However, we want to enjoy our life, and food is a part of enjoyment/life. That's where we turned to the discussion on reading labels/all foods are not created equal. You should be shopping around the outer isles of the grocery store, picking meat that is organic and grass fed, and only eating things you can "pick, gather, or hunt". In today's world, this is doable. Food companies are competing for you, the consumer, to buy their "organic", "free range", "farm fresh", food. You have the power to make better food choices. Convenience is not the way to go if you want to be ahead of the game. It's going to take time and effort. Walking down the grocery isles, reading and comparing labels should be on your agenda. On that note, when reading food labels, when looking at the ingredients, if you can't pronounce it, you can't eat it! Food prep is in your future. Not only is it on the road to success, it will save you cash and inches.
To imagine having reached your health and fitness goals, and feeling the way your world would be changed, what the reflection in the mirror would look like, how your jeans would fit, and how you would feel on the inside, is creating a path to success to your achievements.
Albert Einstein said, "Imagination is more important than knowledge".
You now know you shouldn't stuff your feelings. You now know you should shop the outer isles of the grocery store, identify your feelings with food, exercise, and take care of your body. Imagining your self doing them and attaining success is the hard part. The easy part is following your program. The easy part is showing up for your class/trainer/treadmill session. The easy part is following the healthy recipes. The hard part is making your mind believe that you are going to achieve success in doing so. The hard part is holding onto that mental picture you had when you first started on your path to achieving your goals. The hard part is accepting that this isn't really hard at all.
The easy part is, that it's not really that hard.
As I sat and listened to my group of Biggest Loser Challengers last Saturday, I heard a very common theme amongst the group. Not a theme of; I want to look good in my bikini, I want to look a certain way. Instead it was a theme of the way they imagined themselves to feel and to be once they had reached their goals. It was a common theme of "If I lost the weight, I imagine myself happy, sexy, vibrant, and fulfilled". I asked them to write down four things that they could do this week to attain the body image they imagined. The themes of the four goals were again very common. They were about moving their bodies, taking better care of themselves, taking time to do something for them. All to make them feel good on the inside, thus making them look the way they imagined themselves to look on the outside.
I want YOU to take a minuet, close your eyes, and imagine what your "ideal" body would look like. Pretend you are standing in front of a mirror. Start at the bottom and work your way up, what does every part of your body look like? Take a minute. Really imagine this. Create everything you want about your body. Imagine every little curve to be exactly what you want.
Now, how do you feel?
What's changed in your world? Or is it not what has changed in your world, but how you feel on the inside.
What if I told you that you could look like that? And, what If I told you I could help you to get that way?
Recently I've come to accept something I've known for a very long time, but have never fully acknowledged. Weight loss is 90% mental. If you think fat, you are fat. If you believe you are worth the effort, you will reach your goals. Reaching your health and fitness goals can not be as simple as writing down everything you eat, hitting the gym 5 days per week, and keeping snacks out of the house. There is an emotional healing that coincides with it. What happened in your physical or emotional life that led to the weight gain is a crucial factor in achieving and maintaining success with your goals. What made you eat that chocolate cookie at 4pm after you hung up the phone? Why did you eat the entire pizza?
"Stuffing". This is a huge one. When I first heard the term, I thought it was "hokey". What "stuffing" means is that instead of tackling the events in your life, or your feelings of anxiousness, sadness, regret, loneliness, or any other self destructing feeling, you turn to food as your comfort, and in a sense, "stuff" your feelings way down deep inside. Another way to refer to this is, "emotional eating". However, for the sake of weight gain/weight loss efforts, I think "stuffing" is a more visual way of thinking it. I feel that we place allot of blame on emotional eating. "It's okay that I ate four ding dongs....I was stressed...and I'm an emotional eater!"
Emotional eaters, or "stuffers" look to food on the subconscious level as the ultimate comfort. The reality is, food will always be there. Food will never let you down. Food will always be available. And most times, after an "emotional eating" session, you feel comforted, less stressed, euphoric, and more at ease. That is, until you step on the scale.
---I had an acquaintance, fellow trainer, once say to me "If you ever want to eat junk food. Strip down naked, walk in front of the mirror with the junk in your hand, and then see if you still want to eat it!"--- I tried it...it works....
After this brief discussion on "Stuffing", one of the challengers said, "This is something that is so hard for most of us because we NEED food to live. It's almost like we have a food addiction. But it's harder for us than someone who has a smoking, gambling, or alcohol addiction, because they can eliminate those things from their life. We need to eat to live."
EAT TO LIVE, DON'T LIVE TO EAT.
However, we want to enjoy our life, and food is a part of enjoyment/life. That's where we turned to the discussion on reading labels/all foods are not created equal. You should be shopping around the outer isles of the grocery store, picking meat that is organic and grass fed, and only eating things you can "pick, gather, or hunt". In today's world, this is doable. Food companies are competing for you, the consumer, to buy their "organic", "free range", "farm fresh", food. You have the power to make better food choices. Convenience is not the way to go if you want to be ahead of the game. It's going to take time and effort. Walking down the grocery isles, reading and comparing labels should be on your agenda. On that note, when reading food labels, when looking at the ingredients, if you can't pronounce it, you can't eat it! Food prep is in your future. Not only is it on the road to success, it will save you cash and inches.
To imagine having reached your health and fitness goals, and feeling the way your world would be changed, what the reflection in the mirror would look like, how your jeans would fit, and how you would feel on the inside, is creating a path to success to your achievements.
Albert Einstein said, "Imagination is more important than knowledge".
You now know you shouldn't stuff your feelings. You now know you should shop the outer isles of the grocery store, identify your feelings with food, exercise, and take care of your body. Imagining your self doing them and attaining success is the hard part. The easy part is following your program. The easy part is showing up for your class/trainer/treadmill session. The easy part is following the healthy recipes. The hard part is making your mind believe that you are going to achieve success in doing so. The hard part is holding onto that mental picture you had when you first started on your path to achieving your goals. The hard part is accepting that this isn't really hard at all.
The easy part is, that it's not really that hard.
Wednesday, February 10, 2010
Training Log 2/10/10
815 am: Power Oatmeal Pancakes, Fresh Strawberries, coffee w/splenda (fiber)
16 oz/h20
945am: 1/4 cup raw almonds, small apple
Workout #1 Community club house gym
24 oz h20
Warm up: Walking to the club house in 4 feet of snow.
Squats: 2-15lb dumb bells, 3 sets 20-24 reps
Walking lunges 2-15lb dumb bells, down a very long hallway/back 3 times
Lateral/Front raise
10lb dumb bells
3 sets x 14-16 reps
Front raise/rear lunge
8lb dumb bells
3 sets x 16-18 reps
Chest Flys in bridge
2-15lb dumb bells
3 sets x 18-20 reps
Sumo Squats
45 lb dumb bell
4 sets 20 reps
Shoulder press
1st set: 20 lb dumb bells x 16 reps
2nd set: 15lb dumb bells x 16 reps
3rd set: 12lb dumb bells x 16 reps
Incline "High T"
2-15lb weights
3 sets 16-20 reps
Tricep extensions
1st set: 20lbs 16-18reps
2nd set: 15lbs 16-18reps
3rd set: 15 reps 16-18 reps
Leg Press (Machine)
110 lbs
4 sets 16-18 reps
Hamstring curl (Machine)---I have weak hammys
50 lbs x 16 reps
30 lbs x 14 reps
30 lbs x 12 reps
20 min rotating stair master
Abs on the ball
(Avoiding inner thigh, because of inflamed illiosoas (hip flexor--very chronic). Avoided bicep curls, strained right during workout monday)
Walk home in the snow...
11:15am PB and J on Ezekiel bread
1/2 grape fruit
Resisted a cookie....Points for me and my ass!
16 oz/h20
945am: 1/4 cup raw almonds, small apple
Workout #1 Community club house gym
24 oz h20
Warm up: Walking to the club house in 4 feet of snow.
Squats: 2-15lb dumb bells, 3 sets 20-24 reps
Walking lunges 2-15lb dumb bells, down a very long hallway/back 3 times
Lateral/Front raise
10lb dumb bells
3 sets x 14-16 reps
Front raise/rear lunge
8lb dumb bells
3 sets x 16-18 reps
Chest Flys in bridge
2-15lb dumb bells
3 sets x 18-20 reps
Sumo Squats
45 lb dumb bell
4 sets 20 reps
Shoulder press
1st set: 20 lb dumb bells x 16 reps
2nd set: 15lb dumb bells x 16 reps
3rd set: 12lb dumb bells x 16 reps
Incline "High T"
2-15lb weights
3 sets 16-20 reps
Tricep extensions
1st set: 20lbs 16-18reps
2nd set: 15lbs 16-18reps
3rd set: 15 reps 16-18 reps
Leg Press (Machine)
110 lbs
4 sets 16-18 reps
Hamstring curl (Machine)---I have weak hammys
50 lbs x 16 reps
30 lbs x 14 reps
30 lbs x 12 reps
20 min rotating stair master
Abs on the ball
(Avoiding inner thigh, because of inflamed illiosoas (hip flexor--very chronic). Avoided bicep curls, strained right during workout monday)
Walk home in the snow...
11:15am PB and J on Ezekiel bread
1/2 grape fruit
Resisted a cookie....Points for me and my ass!
Current Studio-310 Member Workout 2/10/10
Dear Members,
This workout is for YOU! If you have been working out with me for sometimes, are familiar with our "favorite" exercises, and know the way I structure our class, then please follow the workout below. If you have NEVER taken a Total Body Conditioning class with me at Studio-310, I encourage you to refer to workout #1 that was posted last evening.
Enjoy!
WORKOUT
Warmup:
8-12 min
Should consist of jumping rope, jogging on your treadmil, eliptical, running up and down stairs, ect.
Mock something I would make you do in class....
1. Jabs/Jacks x16 (this means 16 times)
2. Take out the Jack x16
3. 3 jabs right, cross (as you shuffle to the right), then shuffle back. Repeat x8
Repeat other side
4. Repeat entire sequence from above.
5. Jump rope x3 min
6. Push up/Planks 3 sets of 12
7. Power Lunges x16 then do 2 sets of 8 single power lunges
Alternate this exercise with jabs/5lbs weights x 30 seconds Repeat this sequence x3
8. Jump rope x2 min
9. Foot ball run x 30 sec (EVERYTHING SHOULD BE JIGGLING!!!)
10. "Cherry Pickers" 3 sets of 8-10
11. Jumping Jacks/Power Squats
Do this like a "waterfall"....
x20
x10
x8
x4
x2
8 singles/alternating jacks/squats
12. Rear lunges/Front Raises (alternating)
Using 5lb weights
3 sets 16-20 reps
13. Hold a squat, tricep kickbacks
3 sets 16-20 reps
14. Jump rope x2 min
15. High Knees x30 sec
16. Squats/lateral raises
3 sets 16-20reps
17. Mountain Climbers
3 sets x 30 sec
18. Reverse Flys
3 sets x 16-20 reps
Abs/Planks
Remember--this is a minimal break routine. It is lengthy, and intense. It is intended for Studio-310 members who are conditioned and have been participating in classes for some time.
DRINK WATER AND ENJOY!
This workout is for YOU! If you have been working out with me for sometimes, are familiar with our "favorite" exercises, and know the way I structure our class, then please follow the workout below. If you have NEVER taken a Total Body Conditioning class with me at Studio-310, I encourage you to refer to workout #1 that was posted last evening.
Enjoy!
WORKOUT
Warmup:
8-12 min
Should consist of jumping rope, jogging on your treadmil, eliptical, running up and down stairs, ect.
Mock something I would make you do in class....
1. Jabs/Jacks x16 (this means 16 times)
2. Take out the Jack x16
3. 3 jabs right, cross (as you shuffle to the right), then shuffle back. Repeat x8
Repeat other side
4. Repeat entire sequence from above.
5. Jump rope x3 min
6. Push up/Planks 3 sets of 12
7. Power Lunges x16 then do 2 sets of 8 single power lunges
Alternate this exercise with jabs/5lbs weights x 30 seconds Repeat this sequence x3
8. Jump rope x2 min
9. Foot ball run x 30 sec (EVERYTHING SHOULD BE JIGGLING!!!)
10. "Cherry Pickers" 3 sets of 8-10
11. Jumping Jacks/Power Squats
Do this like a "waterfall"....
x20
x10
x8
x4
x2
8 singles/alternating jacks/squats
12. Rear lunges/Front Raises (alternating)
Using 5lb weights
3 sets 16-20 reps
13. Hold a squat, tricep kickbacks
3 sets 16-20 reps
14. Jump rope x2 min
15. High Knees x30 sec
16. Squats/lateral raises
3 sets 16-20reps
17. Mountain Climbers
3 sets x 30 sec
18. Reverse Flys
3 sets x 16-20 reps
Abs/Planks
Remember--this is a minimal break routine. It is lengthy, and intense. It is intended for Studio-310 members who are conditioned and have been participating in classes for some time.
DRINK WATER AND ENJOY!
Tuesday, February 9, 2010
Water Vs. Coke
WATER
#1. 75% of Americans are chronically dehydrated.
(Likely applies to half the world population)
#2. In 37% of Americans, the thirst mechanism is so weak
that it is mistaken for hunger.
#3. Even MILD dehydration will slow down one's metabolism as 3%.
#4. One glass of water will shut down midnight hunger pangs
for almost 100% of the dieters studied in a University of
Washington study.
#5. Lack of water, the #1 trigger of daytime fatigue.
#6. Preliminary research indicates that 8-10 glasses of
water a day could significantly ease back and joint pain
for up to 80% of sufferers.
#7. A mere 2% drop in body water can trigger fuzzy short-term
memory, trouble with basic math, and difficulty focusing on
the computer screen or on a printed page.
#8.. Drinking 5 glasses of water daily decreases the risk of
colon cancer by 45%, plus it can slash the risk of breast
cancer by 79%., and one is 50% less likely to develop
bladder cancer. Are you drinking the amount of water
you should drink every day?
COKE
#1. In many states the highway patrol carries
two gallons of Coke in the trunk to remove blood from
the highway after a car accident.
#2. You can put a T-bone steak in a bowl of Coke
and it will be gone in two days.
#3. To clean a toilet: Pour a can of Coca-Cola into the
toilet bowl and let the 'real thing' sit for one hour,
then flush clean. The citric acid in Coke removes
stains from vitreous china.
#4. To remove rust spots from chrome car bumpers:
Rub the bumper with a rumpled-up piece of Reynolds
Wrap aluminum foil dipped in Coca-Cola.
#5. To clean corrosion from car battery terminals: Pour
a can of Coca-Cola over the terminals to bubble
away the corrosion.
#6.. To loosen a rusted bolt: Apply a cloth soaked in Coca-Cola
to the rusted bolt for several minutes.
#7. To bake a moist ham: Empty a can of Coca-Cola into
the baking pan, wrap the ham in aluminum foil, and bake.
Thirty minutes before ham is finished, remove the foil, allowing the drippings to mix
with the Coke for a sumptuous brown gravy.
#8.... To remove grease from clothes: Empty a can of Coke
into the load of greasy clothes, add detergent, and run
through a regular cycle. The Coca-Cola will help loosen
grease stains. It will also clean road haze from your
windshield.
FOR YOUR INFORMATION:
#1 the active ingredient in Coke is phosphoric acid.
It will dissolve a nail in about four days. Phosphoric
acid also leaches calcium from bones and is a major
contributor to the rising increase of osteoporosis.
#2. To carry Coca-Cola syrup! (the concentrate) the
commercial trucks must use a hazardous Material place
cards reserved for highly corrosive materials.
#3. The distributors of Coke have been using it to clean
engines of the trucks for about 20 years!
#1. 75% of Americans are chronically dehydrated.
(Likely applies to half the world population)
#2. In 37% of Americans, the thirst mechanism is so weak
that it is mistaken for hunger.
#3. Even MILD dehydration will slow down one's metabolism as 3%.
#4. One glass of water will shut down midnight hunger pangs
for almost 100% of the dieters studied in a University of
Washington study.
#5. Lack of water, the #1 trigger of daytime fatigue.
#6. Preliminary research indicates that 8-10 glasses of
water a day could significantly ease back and joint pain
for up to 80% of sufferers.
#7. A mere 2% drop in body water can trigger fuzzy short-term
memory, trouble with basic math, and difficulty focusing on
the computer screen or on a printed page.
#8.. Drinking 5 glasses of water daily decreases the risk of
colon cancer by 45%, plus it can slash the risk of breast
cancer by 79%., and one is 50% less likely to develop
bladder cancer. Are you drinking the amount of water
you should drink every day?
COKE
#1. In many states the highway patrol carries
two gallons of Coke in the trunk to remove blood from
the highway after a car accident.
#2. You can put a T-bone steak in a bowl of Coke
and it will be gone in two days.
#3. To clean a toilet: Pour a can of Coca-Cola into the
toilet bowl and let the 'real thing' sit for one hour,
then flush clean. The citric acid in Coke removes
stains from vitreous china.
#4. To remove rust spots from chrome car bumpers:
Rub the bumper with a rumpled-up piece of Reynolds
Wrap aluminum foil dipped in Coca-Cola.
#5. To clean corrosion from car battery terminals: Pour
a can of Coca-Cola over the terminals to bubble
away the corrosion.
#6.. To loosen a rusted bolt: Apply a cloth soaked in Coca-Cola
to the rusted bolt for several minutes.
#7. To bake a moist ham: Empty a can of Coca-Cola into
the baking pan, wrap the ham in aluminum foil, and bake.
Thirty minutes before ham is finished, remove the foil, allowing the drippings to mix
with the Coke for a sumptuous brown gravy.
#8.... To remove grease from clothes: Empty a can of Coke
into the load of greasy clothes, add detergent, and run
through a regular cycle. The Coca-Cola will help loosen
grease stains. It will also clean road haze from your
windshield.
FOR YOUR INFORMATION:
#1 the active ingredient in Coke is phosphoric acid.
It will dissolve a nail in about four days. Phosphoric
acid also leaches calcium from bones and is a major
contributor to the rising increase of osteoporosis.
#2. To carry Coca-Cola syrup! (the concentrate) the
commercial trucks must use a hazardous Material place
cards reserved for highly corrosive materials.
#3. The distributors of Coke have been using it to clean
engines of the trucks for about 20 years!
Now the question is, would you like a glass of water?
or Coke?
***Copied from an email sent from a friend today--Thanks Melissa!***
At Home Workout #1
At Home Workout #1
By: Studio-310
By: Studio-310
Montgomery County is snowed in, and for our physical and mental well beings, we all need to move our bodies. Think back to your last really good workout, the one that made you feel amazing. Think about when you started that workout, you may have been staring at the clock, you may have not wanted to walk through the gym door. But after you completed your workout, you felt amazing. Your stress level was down, you felt good inside and out, and you were so happy you got up and moved your body.
Below, I've put together a basic workout routine that you can do in the comfort of your home. This exercise program is based on burning fat, increasing lean mass, and making you feel amazing inside and out. It is designed to be convenient, effective, easy to follow and make you feel great.
As always, please consult with a physician before beginning any new workout program. Please modify exercises as you need to, drink plenty of water, and listen to your body. This is a modified Studio-310 Total Body Conditioning workout. If you have never worked out with a Studio-310 trainer, I encourage you to read over the workout before you start and familiarize yourself with the routine. There is also an option below to ask questions before or after the workout.
Below, I've put together a basic workout routine that you can do in the comfort of your home. This exercise program is based on burning fat, increasing lean mass, and making you feel amazing inside and out. It is designed to be convenient, effective, easy to follow and make you feel great.
As always, please consult with a physician before beginning any new workout program. Please modify exercises as you need to, drink plenty of water, and listen to your body. This is a modified Studio-310 Total Body Conditioning workout. If you have never worked out with a Studio-310 trainer, I encourage you to read over the workout before you start and familiarize yourself with the routine. There is also an option below to ask questions before or after the workout.
After your shoes are on, your water bottle is filled and you are ready to sweat..please turn on your favorite music AND crank it up!
WORKOUT
WORKOUT
WARM UP: Should last 8-10 minuets. Should consist of low impact "moves" to raise the temperature of your body, warm up muscles and connective tissues.
Examples:
Plyometric exercise.
Lunge position: Start with Right leg forward, left leg back. Two lunges, and then jump and switch to the other side. (These are also called Scissor jumps) When you land, your left leg is forward, and your right leg is back. You just jumped up and switch your legs. You are now in a lunge on the opposite side. Use your arms to propel you in the air. I tell my classes to think of "shooting baskets".
Begin in push up position. Jump your feet between your hands. Jump your feet back out to push up position, do a push up. Repeat.
Repeat this exercise 2-3 sets of 12-16 repetitions.
4. Squats with an overhead press
Using five pound weights. Arms are at shoulder level. Squat, and as you stand up, raise your arms over head.
**Note--when looking forward, you should see the weights in your peripheral vision**
Repeat 2-3 sets 16-20 reps
5. Tricep dips
Grab a sturdy chair and sit on it. Hand are at the edge. Shoulders over your wrists, knees are bend or legs straight, depending on your fitness level. You should feel your back "brush" the chair as you execute the exercise.
Repeat 2-3 sets 14-20 reps.
6. Step ups
Using that sturdy chair.
Right leg first: Step on to chair using right leg only, step down. Repeat 20x
Left leg repeat.
Right leg: Step up onto chair 10 times
Left leg repeat
Right leg: 8 times
Left leg repeat
Right leg: 4 times
Left leg repeat
Right leg: 2 times
Left leg repeat
7. Bicep Curls/Squats
Should be used with weights according to your fitness level. If you do not have weights use soup cans (don't laugh).
Squat down, bicep curl as you stand up
2-3 sets 16-20 reps
8. Jumping Jacks with Power Squats
2 jumping jacks/one power squat
2-3 sets of 20 jacks/10 squats
**A Power Squat is when you are standing with your feet together and you jump up and out to a squat. Then you jump back together. Can be modified with a basic squat**
9. CARDIO INTERVAL
I want you to rev up your heart rate again--as if jacks and power squats didn't do it--I want a 3 min interval here.
Examples: (pick a few)
10. Reverse Flys
To be executed with five pound weights
Hinging over from the hips (or--bending over with your belly button tight), looking down at the floor, raise arms out to side. Back should be flat, should see weights in peripheral vision when looking at floor.
2-3 sets 16-20 repetitions
11. Modified Plank
Forearms on the ground (arms bend, palms and forearm on floor), legs straight, hips in line with your shoulders, belly button tight, looking at the floor.
Lets make a goal! Hold this for as long as you can, BREATH, hold it for five more seconds (One--MISSISSIPPI--TWO) Rest. Then repeat 2 more times!
12. Ab set
Start on floor, knees bent, hand behind head, looking at the ceiling. REMEMBER TO EXHALE AS YOU LIFT.
20 crunches center
20 Right
20 Left
15 Center, R,L
10 Center, R,L
8 Center, R,L
6 Center, R, L
4 Center, R, L
2 Center, R, L
Bicycles (SLOW)
30 seconds. Nice and controlled. DO NOT pull on your head, DO NOT move as fast as you can. YOU control the movement, YOU will get more out of it.
STRETCH, DRINK WATER! YOU'RE DONE!
I hope you feel amazing!
For questions on exercises, modifications, or any inquiries you may have, you can post a comment below and I will be happy to respond as promptly as possible.
www.Studio-310.com
Examples:
- Marching in place
- Jogging around the room
- Any Cardio machine you may have
- Jumping rope
- Walking up and down stairs (great for glutes!)
- Dancing
- Basic low impact aerobic moves
- Jumping jacks/jump rope
- Squats --Feet should be hip width apart, weight of your body should be in your heels. Imagine imaginary fingers under your toes...don't squish them. Abs tight, cross your arms over your chest. (If you are more advanced, you may add weights as needed)
- 3 sets of 20 repetitions. Your set should look like this: 1st 10 squats=SLOW. Two counts down, two counts up. Next ten should be a little quicker.
Plyometric exercise.
Lunge position: Start with Right leg forward, left leg back. Two lunges, and then jump and switch to the other side. (These are also called Scissor jumps) When you land, your left leg is forward, and your right leg is back. You just jumped up and switch your legs. You are now in a lunge on the opposite side. Use your arms to propel you in the air. I tell my classes to think of "shooting baskets".
- Repeat Power lunges for 2-3 sets of 16-20 repetitions
Begin in push up position. Jump your feet between your hands. Jump your feet back out to push up position, do a push up. Repeat.
Repeat this exercise 2-3 sets of 12-16 repetitions.
4. Squats with an overhead press
Using five pound weights. Arms are at shoulder level. Squat, and as you stand up, raise your arms over head.
**Note--when looking forward, you should see the weights in your peripheral vision**
Repeat 2-3 sets 16-20 reps
5. Tricep dips
Grab a sturdy chair and sit on it. Hand are at the edge. Shoulders over your wrists, knees are bend or legs straight, depending on your fitness level. You should feel your back "brush" the chair as you execute the exercise.
Repeat 2-3 sets 14-20 reps.
6. Step ups
Using that sturdy chair.
Right leg first: Step on to chair using right leg only, step down. Repeat 20x
Left leg repeat.
Right leg: Step up onto chair 10 times
Left leg repeat
Right leg: 8 times
Left leg repeat
Right leg: 4 times
Left leg repeat
Right leg: 2 times
Left leg repeat
7. Bicep Curls/Squats
Should be used with weights according to your fitness level. If you do not have weights use soup cans (don't laugh).
Squat down, bicep curl as you stand up
2-3 sets 16-20 reps
8. Jumping Jacks with Power Squats
2 jumping jacks/one power squat
2-3 sets of 20 jacks/10 squats
**A Power Squat is when you are standing with your feet together and you jump up and out to a squat. Then you jump back together. Can be modified with a basic squat**
9. CARDIO INTERVAL
I want you to rev up your heart rate again--as if jacks and power squats didn't do it--I want a 3 min interval here.
Examples: (pick a few)
- Mountain climbers (in push up position, alternate "jumping" knees to belly button
- Jumping rope
- Using any cardio machine you may have
- Running up the stairs
- Running in place
- Dancing
- Jumping Jacks
- "Football runs"...running in place as hard as you can. EVERYTHING should jiggle!!
10. Reverse Flys
To be executed with five pound weights
Hinging over from the hips (or--bending over with your belly button tight), looking down at the floor, raise arms out to side. Back should be flat, should see weights in peripheral vision when looking at floor.
2-3 sets 16-20 repetitions
11. Modified Plank
Forearms on the ground (arms bend, palms and forearm on floor), legs straight, hips in line with your shoulders, belly button tight, looking at the floor.
Lets make a goal! Hold this for as long as you can, BREATH, hold it for five more seconds (One--MISSISSIPPI--TWO) Rest. Then repeat 2 more times!
12. Ab set
Start on floor, knees bent, hand behind head, looking at the ceiling. REMEMBER TO EXHALE AS YOU LIFT.
20 crunches center
20 Right
20 Left
15 Center, R,L
10 Center, R,L
8 Center, R,L
6 Center, R, L
4 Center, R, L
2 Center, R, L
Bicycles (SLOW)
30 seconds. Nice and controlled. DO NOT pull on your head, DO NOT move as fast as you can. YOU control the movement, YOU will get more out of it.
STRETCH, DRINK WATER! YOU'RE DONE!
I hope you feel amazing!
For questions on exercises, modifications, or any inquiries you may have, you can post a comment below and I will be happy to respond as promptly as possible.
www.Studio-310.com
"The Cookie Diet: An expensive way to starve" -FitnessRX mag
According to the New York Times, October 22, 2009--The cookie diet is the latest diet fad that promotes rapid weight loss. The plan involves eating six high-protein cookies per day, and consuming one low-cal meal per day, containing approximately 1,000 calories. Cookies cost about $60 per week and are supposed to curb appetite. This plan is nothing more than an expensive starvation diet. Extremely low-calorie diets can lead to disturbed heart rhythms, muscle loss, weakness, dizziness, potassium deficiency, gallstones, and kydney dysfunction. Also,they do not lead to healthy diet and exercise patterns that sustain weight loss.
Saturday, February 6, 2010
Mommy Muscle
Kid Friendly Workout
Its snowing outside, and the forecast is calling for a weekend blizzard, the worst in years. The pantry is stocked and you have successfully contributed to emptying the shelves at the local grocery store. Errands are done, lose ends are tied up, and all is finished for the day just as the storm begins.
Family is settling down in the warm, cozy home. And you are content that you've prepared your home, family, car, dog, vehicle, and whatever else for the snowy days ahead.
There is just one thing missing.
Taking care of your physical and mental well being. You skipped your morning workout. In a desperate attempt to fit everything into your hectic schedule before the first flurry of a seemingly terrible blizzard started to fall, you took care of everyone and everything but yourself. It's too late now! The kids are home, the snow flakes have began to fall, and you've already finished Suzy's afternoon snack left behind on the kitchen table.
This was exactly my Friday afternoon. I had many an opportunity to fit a workout in. I was even at the gym, but chose to take care of the world first.
It was time for a kid friendly workout.
I started my afternoon workout when D.J Lance from "Yo Gaba Gaba" said "GET UP! It's time to dance!!" I stood up with my kids and began to bounce around the living room with the strange man in the bright colored furry hat.
"Go-GO-Go-Go...We like to Dance!...DO IT! It's time to dance! Go-Go-Go-Go...WE LIKE TO DANCE!"
I danced with D.J Lance for 5-8 minuets, and moved on to my next workout before I could have "It's time to dance" stuck in my head for the entire weekend (didn't work--still singing it...along with "Try it...you might like it!")
Motivating myself to go into the basement and finish what I started took great strength, motivation (which I have...but not at home), and INCENTIVE....
Incentive:
If I go downstairs and sweat for 45 min I can:
1. Have Santa Margarita (Favorite Pinot Grigio)
2. Feel good about drinking Santa Margarita
3.Feel good period
The rest of the "workout" is as follows:
My 24hour Fitness Body Bugg said I successfully burned 400 calories....lets what it says after I go out tonight and shovel the snow.
Stay motivated, focused, and you'll find a way to fit in your daily "body therapy".
www.Studio-310.com
Its snowing outside, and the forecast is calling for a weekend blizzard, the worst in years. The pantry is stocked and you have successfully contributed to emptying the shelves at the local grocery store. Errands are done, lose ends are tied up, and all is finished for the day just as the storm begins.
Family is settling down in the warm, cozy home. And you are content that you've prepared your home, family, car, dog, vehicle, and whatever else for the snowy days ahead.
There is just one thing missing.
Taking care of your physical and mental well being. You skipped your morning workout. In a desperate attempt to fit everything into your hectic schedule before the first flurry of a seemingly terrible blizzard started to fall, you took care of everyone and everything but yourself. It's too late now! The kids are home, the snow flakes have began to fall, and you've already finished Suzy's afternoon snack left behind on the kitchen table.
This was exactly my Friday afternoon. I had many an opportunity to fit a workout in. I was even at the gym, but chose to take care of the world first.
It was time for a kid friendly workout.
I started my afternoon workout when D.J Lance from "Yo Gaba Gaba" said "GET UP! It's time to dance!!" I stood up with my kids and began to bounce around the living room with the strange man in the bright colored furry hat.
"Go-GO-Go-Go...We like to Dance!...DO IT! It's time to dance! Go-Go-Go-Go...WE LIKE TO DANCE!"
I danced with D.J Lance for 5-8 minuets, and moved on to my next workout before I could have "It's time to dance" stuck in my head for the entire weekend (didn't work--still singing it...along with "Try it...you might like it!")
Motivating myself to go into the basement and finish what I started took great strength, motivation (which I have...but not at home), and INCENTIVE....
Incentive:
If I go downstairs and sweat for 45 min I can:
1. Have Santa Margarita (Favorite Pinot Grigio)
2. Feel good about drinking Santa Margarita
3.Feel good period
The rest of the "workout" is as follows:
- Dancing to "Peanut Butter Jelly Time" with Seven year old
- Dancing to "B.I.N.G.O" with Seven year old
- Dancing to "Chicken Noodle Soup" with Seven Year old
- Jumping rope in the basement while entertained by kids dancing again with D.J Lance AND listening to Justin Beiber (my fav 12yr old) on the radio....turned out to be a good workout....
- Began cardio session #2. This lasted 10 minuets, which I must say...was pretty good with three kids. I pulled out my bench with three risers on each side, running up and down, jumping over the top, jumping jacks...you name it, I did it. I also held very lengthy, thigh burning, strategic lunges as my one year old climbed over the bench numerous times. This is in addition to not moving while he stood on the other side of the bench like a proud little man, and staring at his accomplishment. His face read, "I am a man, and I've climbed over that mountain....now get me a bottle!"
- Squats with 12lbs dumbbells in each hand were fantastic. I found out how high my Pre Schooler could count. I'm so happy Pre-K (and my paycheck) have paid off...
- Push ups on the floor, ended up in a game of "Push up Peek-a-boo" with my 11 month old "man of the mountain" (bench).
- Crunches turned into Crunches/High Fives
- Jumping Jacks turned into..."LOOK AT MOMMY'S TUSHY!!!"
- Biceps/Triceps were great, as the kids were occupied with numerous distractions. Which included: Moon sand commercials, In Styler commercials, screaming contests, and brief cirque de sole demos.
- We all did Reverse flys together....a definite sight to see...
- Stretching was where it was really time for Mommy to entertain...."Downward facing Dog" and "Dead Bug" were their favorites....they've practiced on their own since.
My 24hour Fitness Body Bugg said I successfully burned 400 calories....lets what it says after I go out tonight and shovel the snow.
Stay motivated, focused, and you'll find a way to fit in your daily "body therapy".
www.Studio-310.com
Wednesday, January 20, 2010
Biggest Loser Email
The following is an excerpt from an email I sent out to all 75 Biggest Loser Challengers at Studio-310. With the New Year, and Resolutions, I thought it would be nice to share some of what is going on inside Studio-310.
I have to say that the first two weeks of this challenge have been inspirational, eye opening, and have put my skills and abilities to the test. It's funny, you do this every day for ten years, and you still get excited when the opportunity arises to change someone's life, or help them to reach their personal goals. When I met with my challengers, and they let me into their lives, I felt inspired to work harder for them, and to give them the tools to live a long, healthy, and happy life.
I hope this Blog finds you well, healthy, and making the most out of your New Year. I also hope you find some inspiration in the text below. I know I did.....
The next ten weeks are going to be emotional, inspiring, and amazing.
Thank you for letting me into your lives.
Exercise:
For weight loss, you should be doing "cardio" activity 5-6 days per week, for 30-45min at a time.
Sources:
Studio-310 classes (Remember: you get 20% off) "Best hour of your day!"
Comcast On Demand
Your local gym
Walking outside
Dancing in your kitchen.
And many more....
You should be sweating like nobody's business....but still able to have a conversation. You should sweat so much, that you would have to shower before coming into contact with another human being...no trips to the grocery store until your "refreshed" from your amazing kitchen dancing session.
"If you say "I can"---YOU will!"
Water:
64 oz per day or 1/2 your body weight.
Your urine should be very light in color or clear!
If its dark...we have a problem....and that problem is __________ (hint: drink more water!)
Sleep!
Nothing can be done without an uninterrupted, peaceful nights sleep. In 20 years, the repeat of C.S.I you stayed up watching is not going to make a difference. Not having reached your personal fitness and health goals because you were up so late and couldn't focus or didn't' have the will power because you were exhausted will. Sleep=energy/focus/will power/success
Is your best friend!
When losing weight, your body will "go after" your lean mass in your body BEFORE it targets your adipose tissue "FAT" for energy. This is because muscle is a more dense and easily accesible form of energy (hence: the more muscle you have in your body, the more kcal you burn at rest). To prevent losing muscle why losing fat (not weight....FAT), you should be eating a protein and carbohydrate with every meal/snack.
Examples:
Snack---greek yogurt with blueberries (yogurt =protein, blueberries=carb)
Meal: Lean meat, brown rice, veggie....
Example story:
"Jane Doe" wants to lose 10lbs. She meets with her trainer, who scans her in at 28% body fat, and 150lbs.
Jane decides to go on a low carb, low protein, all veggie diet. (I am not saying veggie diets or bad or good...just using this as an example)
Six weeks later, she meets with her trainer again for her results.
The scale shows that she is now 140lbs, and 28% body fat. (numbers are not accurate. For example purposes only)
What happened??????
"Jane Doe's" body needs protein!! Or, it's going to get it at the next best place...from it's own reserves.
Our goal is to BURN FAT, and maintain or increase our muscle mass.
(P.S---Alcohol makes you FAT! 1 glass of red wine has 294 kcal)
"It takes nothing to get out of shape, it takes everything you have to get back into shape!"
Excuses:
"I'm working out so much! I do a lot of Running!! I gained a pound...it must be muscle!!"
NO WAY!!! Gaining one lb of muscle mass in one week is very hard!!! It's almost as hard as losing weight! The increases muscle tone you see in the mirror---at STUDIO-310 (had to throw that in there)-- is a result of losing fat and toning the muscle you already have.
"I don't have any muscles!!"
Yes you do...other wise you would'nt be standing up....enough said.
"I can't drink that much water!"
Yes you can. You make the conscience decision to do what you will. If you want a doughnut, you'll get a doughnut...if you want to lose weight, you'll drink your water.
"I have to have that food in the house for the kids! It's the only way to keep them happy!"
Absolutely NOT! Let me tell you something, if the temptation is in your house...YOU WILL EAT IT (I know this---because we all do!). Besides that, why add the extra stress and aggrevation. Kids do not need Cool Ranch Doritos. Kids do not need Toaster Struddles, Oreos, Rice Krispy Treats, Candy, Soda, and all the other terrible processed foods that we've eaten for so many years.
There are so many healthy alternatives.
Don't keep it in the house! If my kids want real junk--then I'll get them an individual pack at the store and treat them. That way--they get to have a treat, and it's gone before I have time to pick at it.
You would be surprised what your kids might like from the "healthy isles".
Be true to your food log!!! Don't lie to the log!! It's not nice to anyone!
See where I'm going with this???!! Be true and completely honest to yourself, and your food choices AND to what you put in your body. www.CalorieKing.com (do some research)
"You wouldn't put trash in your house, so why are you putting it in your body?!" -ME
Eat good, "clean", nutritious meals. Feed yourself well, take care of you. Sleep, drink water, look in the mirror and say good things about yourself (hokie--but it works!), move your body, and be happy of the efforts and success you've had so far in the New Year. Showing up is half the battle, and most of you are already halfway there.
I am so proud and amazed at all of you for taking the time and taking the steps to change your lives.
If I've inspired any of you, it's because you've inspired me.
Always just a phone call away!
Love,
Liz
P.S--Red team...you're in trouble! I will see you Sunday for an ass kicking! :)
I have to say that the first two weeks of this challenge have been inspirational, eye opening, and have put my skills and abilities to the test. It's funny, you do this every day for ten years, and you still get excited when the opportunity arises to change someone's life, or help them to reach their personal goals. When I met with my challengers, and they let me into their lives, I felt inspired to work harder for them, and to give them the tools to live a long, healthy, and happy life.
I hope this Blog finds you well, healthy, and making the most out of your New Year. I also hope you find some inspiration in the text below. I know I did.....
The next ten weeks are going to be emotional, inspiring, and amazing.
Thank you for letting me into your lives.
Exercise:
For weight loss, you should be doing "cardio" activity 5-6 days per week, for 30-45min at a time.
Sources:
Studio-310 classes (Remember: you get 20% off) "Best hour of your day!"
Comcast On Demand
Your local gym
Walking outside
Dancing in your kitchen.
And many more....
You should be sweating like nobody's business....but still able to have a conversation. You should sweat so much, that you would have to shower before coming into contact with another human being...no trips to the grocery store until your "refreshed" from your amazing kitchen dancing session.
"If you say "I can"---YOU will!"
Water:
64 oz per day or 1/2 your body weight.
Your urine should be very light in color or clear!
If its dark...we have a problem....and that problem is __________ (hint: drink more water!)
Shop around the outer isles of the grocery store.
Sleep!
Nothing can be done without an uninterrupted, peaceful nights sleep. In 20 years, the repeat of C.S.I you stayed up watching is not going to make a difference. Not having reached your personal fitness and health goals because you were up so late and couldn't focus or didn't' have the will power because you were exhausted will. Sleep=energy/focus/will power/success
Not all Meal Replacement or Bars are created equal!
Protein:Is your best friend!
When losing weight, your body will "go after" your lean mass in your body BEFORE it targets your adipose tissue "FAT" for energy. This is because muscle is a more dense and easily accesible form of energy (hence: the more muscle you have in your body, the more kcal you burn at rest). To prevent losing muscle why losing fat (not weight....FAT), you should be eating a protein and carbohydrate with every meal/snack.
Examples:
Snack---greek yogurt with blueberries (yogurt =protein, blueberries=carb)
Meal: Lean meat, brown rice, veggie....
Example story:
"Jane Doe" wants to lose 10lbs. She meets with her trainer, who scans her in at 28% body fat, and 150lbs.
Jane decides to go on a low carb, low protein, all veggie diet. (I am not saying veggie diets or bad or good...just using this as an example)
Six weeks later, she meets with her trainer again for her results.
The scale shows that she is now 140lbs, and 28% body fat. (numbers are not accurate. For example purposes only)
What happened??????
"Jane Doe's" body needs protein!! Or, it's going to get it at the next best place...from it's own reserves.
Our goal is to BURN FAT, and maintain or increase our muscle mass.
(P.S---Alcohol makes you FAT! 1 glass of red wine has 294 kcal)
"It takes nothing to get out of shape, it takes everything you have to get back into shape!"
Excuses:
"I'm working out so much! I do a lot of Running!! I gained a pound...it must be muscle!!"
NO WAY!!! Gaining one lb of muscle mass in one week is very hard!!! It's almost as hard as losing weight! The increases muscle tone you see in the mirror---at STUDIO-310 (had to throw that in there)-- is a result of losing fat and toning the muscle you already have.
"I don't have any muscles!!"
Yes you do...other wise you would'nt be standing up....enough said.
"I can't drink that much water!"
Yes you can. You make the conscience decision to do what you will. If you want a doughnut, you'll get a doughnut...if you want to lose weight, you'll drink your water.
"I have to have that food in the house for the kids! It's the only way to keep them happy!"
Absolutely NOT! Let me tell you something, if the temptation is in your house...YOU WILL EAT IT (I know this---because we all do!). Besides that, why add the extra stress and aggrevation. Kids do not need Cool Ranch Doritos. Kids do not need Toaster Struddles, Oreos, Rice Krispy Treats, Candy, Soda, and all the other terrible processed foods that we've eaten for so many years.
There are so many healthy alternatives.
Don't keep it in the house! If my kids want real junk--then I'll get them an individual pack at the store and treat them. That way--they get to have a treat, and it's gone before I have time to pick at it.
You would be surprised what your kids might like from the "healthy isles".
Be true to your food log!!! Don't lie to the log!! It's not nice to anyone!
"What did you have for dinner last night?"--Trainer Liz
"I had some pizza" --said Jane
"How much"--asked Trainer LIz
"Just some pizza"--said Jane
"How much?" T.L
"A pizza" J
"One pizza?" T.L
"One pizza" J
"What kind" T.L
"Umm....I think it had like sausage on it...maybe pepperoni......" J
"I had some pizza" --said Jane
"How much"--asked Trainer LIz
"Just some pizza"--said Jane
"How much?" T.L
"A pizza" J
"One pizza?" T.L
"One pizza" J
"What kind" T.L
"Umm....I think it had like sausage on it...maybe pepperoni......" J
See where I'm going with this???!! Be true and completely honest to yourself, and your food choices AND to what you put in your body. www.CalorieKing.com (do some research)
"You wouldn't put trash in your house, so why are you putting it in your body?!" -ME
Eat good, "clean", nutritious meals. Feed yourself well, take care of you. Sleep, drink water, look in the mirror and say good things about yourself (hokie--but it works!), move your body, and be happy of the efforts and success you've had so far in the New Year. Showing up is half the battle, and most of you are already halfway there.
I am so proud and amazed at all of you for taking the time and taking the steps to change your lives.
If I've inspired any of you, it's because you've inspired me.
Always just a phone call away!
Love,
Liz
P.S--Red team...you're in trouble! I will see you Sunday for an ass kicking! :)
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