WAY TOO COLD - there's just no way...

TOO TIRED
TOO EARLY
NO TIME
TOO LATE
TOO EXPENSIVE
WAY TOO BUSY
DON'T LIKE GYMS - IT'S NASTY
EMBARRASSING, IM TOO FAT
TOO HARD
TOO EASY
WASTE OF TIME
I HAVE NO ONE TO GO WITH
TOO FAR
I'LL JUST QUIT ANYWAY
IT'S BORING
MY BACK HURTS
MY FEET HURTS
MY KNEES HURT
I HAVE ARTHRITIS
I DON'T WANT TO GET BULKY
THAT'S WAY TOO MUCH WORK
I HAVE MY PERIOD
I'LL JUST GAIN ALL THE WEIGHT BACK ANYWAY
IM TOO OLD
I DON'T NEED TO WORKOUT

Did I cover it all? Bottom line is... You know you need to exercise and it is good for you. So why not do it? There is always something for everybody. You don't have to go to the gym or spend lots of cash on equipment or clothes or anything. Just walk around the block with your dog... After a few days, make that a jog around the block... Then make it two blocks... Three blocks... Don't want to go outside? Stay indoors and dance around... Don't like to dance? Do some stretching, yoga, pilates in your room. Have Comcast cable? Go to the on demand option and find something you want to do... Just move!

Look, you know these are excuses. Even my dad who has a metal plate on his spine makes these excuses but knows, he has to exercise... so he goes to the mall - it's warm, it's indoors, he's not racing with anyone, but does about 2-3 laps around the entire mall for exercise. Doesn't help that when I go with him we share an Auntie Anne pretzel after the walk... But that's a different story. ;)

This week alone, I found myself - TWICE...trying to make excuses not to come to class. But just as I was making those excuses, I've trained my brain and myself to make exercise part of my schedule. It's a routine. I bring my workout clothes to work, and after work, before I even get in my car, I put my workout clothes on. Depending on traffic, I usually find myself a little early to class... And very tired from work and from the commute. But I have my clothes on, I park the car in front of the dance studio and I take a quick power nap while waiting for class to start. I was careful to turn my alarm clock on just in case I doze to a deep sleep. Yes, I'm that tired... But I give myself NO EXCUSE to not exercise. I'm there, I'm dressed, ready or not... I drag myself in there 10 minutes before class starts. I'm groggy, half asleep... But as soon as that music starts, I'm left with no choice but to dance. 3 minutes in, I'm up, awake, smiling, heart pumping, laughing, and 100% of the time, I leave happy. That is why I give myself no room for excuses. I know that at the end of this whole dramatic ordeal of a day and no matter how crappy and tough it may have been to get my ass over to this place... I end up always feeling 100% better than when I first started. The key: I don't go home for any reason before working out. Because i know that if i go home, I'm not going back out.

Look, you do what you want with your body but also know that you must do what can for your it. And you know how much more you can do if you just push yourself harder. Don't be afraid to try. Don't be afraid to fail. Don't be afraid of a little pain. It will go away and you will find out how strong, and how much stronger you can really get. For me, that is the exciting part. I'm in competition with only myself... And nothing can bring me down but myself. And if I want ME to win, I have to be the much better me and not listen to the old ME that had all the excuses. :)

Getting up now, it's Saturday morning and no excuse... It's freezing outside, but I know it will only take 1 minute to warm my body up and 3 minutes to get me sweating in Eduardo's class. Woot woot!!!

Embrace Your Curves - Not Your Fat

Ok I know I'm going to get some hate mail for this but I'm going to be as gentle and nice about this as possible. I got into a pretty heated discussion with someone about how "all women, no matter how large or skinny, should embrace their curves." Somehow, this person felt that even the super obese women should be just happy with what they have and just accept that this is the body they have and live with it. I disagreed because I think there's a difference between being curvy and being fat; and I am getting tired of hearing women describe obesity as curvaceous! Curvy is beautiful. Obesity is dangerous.

When I was overweight... wait, actually I'm still officially in the "overweight" category according to the CDC, but details on that will be on another post. Let's just say when I was 205lbs heavy with height 5'3, I heard many people say to me that I look great and that I should "embrace my curves and keep it that way". I also thought to myself, yeah - I've been this size for over 20 years, so I'm sure this is who I really am and the size I'm supposed to be. I'm beautiful dammit! I dressed like a diva and acted like one... but realized I had so many limitations. I wasn't very active, I couldn't be- the most active I got was when I walked around the mall specially during the holidays. I guess that's really because I got tired too easily and didn't really have all the energy I needed to run around and be in the hustle and bustle of things. I didn't run because I couldn't. I didn't swim because it was too hard to breathe. I can only ride the bike in flat lands, and gave up soon as I saw inclines. I watched games, but never got to play in them. Slow strolls and sitting were my main activities. Oh, and eating of course - I couldn't do much of anything else.

Now, as I evaluate that phrase - I know there is a huge difference between "embracing your curves" and "embracing your fat". I'm not curvy. Matter of fact, when in class, I usually notice how my body is straight and pretty shapeless. I had some boobs when I was heavier but since I lost weight, the boobs are gone too. I just have "boo" left now. Hehee... Thankfully, I have a tiny bit of booty left - not bootaaay like most women want, but an unflat booty. I still have things jiggling around my waist which I would like to try and lessen this year, yes it's my 2013 goal - less jiggles. But I am very happy with my body, and I can honestly say I embrace whatever curves I have. It's not much, but it's mine and it's in pretty good shape.

All women are naturally shapely, some more than others, but being OBESE and SUPER OBESE is NOT considered CURVY. At 205lbs, I was OBESE. That's 70lbs over what I am supposed to weigh considering my height. (Ever play Wii Fit? Yeah, that little Avatar, after I weighed myself at the beginning of each session said "Uh-oh, you're OBESE!" A friggin cartoon pretty much called me SUPER FAT.)

But it was right and it's not pretty, and it's not healthy. Do you know how much 70lbs of fat looks like? Here, check it out:

Use your own imagination - multiply the bottom shelf of fat to make 70lbs, and I'm sure you will agree, that is not something to be proud of, let alone embrace. Curves are beautiful, and I definitely think it's sexy. Obesity is not and it is a problem, and it must be addressed. Weight can be controlled - it's not easy but you have to try. It's for you, and for all the people around you that you love and that love you. Okay, I guess women with a little extra fat here and there, cute; but lot of extra fat on your body smothers your organs, causes inflammation, will mess up your joints, your feet, your back, cause diabetes, high blood pressure, heart disease, colon and breast cancer... and the list goes on and on and on.

All I'm saying here is be honest with yourself. Love your body, and love your body right. It's a beautiful creation and gift from our God, and don't let it go to waste by not protecting it and taking care of it. Weight is controllable. You don't have to be unhealthy and sick. Let the real beauty of your curves out... don't let them hide behind the layers of fat (and then calling those curves.)

If after reading this you're still unclear about the difference between curvy and fat, how about this:
Some CURVY women have bigger boobs, more pronounced hips, wider in the bumper, or maybe have more muscle than others.

FAT is something you become from poor diet choices and exercise habits.

These women are curvy.

Need help getting healthier in the new year? If you're in the East Bay (Oakland/Alameda/Hayward) area, send me a message. There's a group of ladies and gentlemen that I know would be willing to help you out. And we'll all have a great time while doing it too. :) You don't have to go to classes with us - but that would definitely help jumpstart your weight loss. Sometimes, all you need is someone to talk to and exchange experiences with, and get feedback from about what works and what doesn't. Leave me a message if you're interested.

Keep It Simple Silly! :) Tonight's Dinner

Healthy Lifestyle means healthy eating habits. And eating healthier does not mean having to be Iron Chef and make complex meals. Just like any life process, 9 times out of 10, simplicity is key.

For tonight's dinner, I made fresh broccoli soup and shrimp salad. It's as simple as it can get - it's super yummy, and it's so good for you.

Broccoli Soup - water in pot, add salt, let it boil. Once water starts boiling, throw in broccoli crowns in the pot. 4 minutes max. Take all the broccoli out and throw it in the blender. Use the water in the pot that broccoli was in, and add water in blender - 1 part of broccoli and half water. Blend/Puree. Add salt and pepper. Soup done. Don't need to use chicken stock - make this soup vegetarian. :) Okay, you can throw in some walnuts in there after it's done, and drizzle some olive oil. I skip the walnuts and oil, keeping it simple.

Salad - I used one romaine lettuce, sprinkled blanched bay shrimp on top, squeeze some lemon juice over shrimp, diced red onions, diced hard boiled eggs, salt and pepper. Use your fav dressing... and voila, super awesome dinner!!!

Try it.

Is there a Miracle Weight Loss Pill? Read here to find out.

Many have contacted me asking for advice about weight loss so I thought I’d get back into my healthy lifestyle blog about tips, tricks, and weight loss stories. Fair warning, if you’re easily offended, turn away now. Don’t follow my blog because I guess just like what many say about trainers, and fitness coaches – the ones who have gone through the process will not be the nicest. :) Why? Because we know what your excuses will be, we’ve made those excuses before. Been there, done that. We usually always know what you can and can’t do, what you’re capable of and what will take time… and one thing is sure: weight loss, and adapting to a healthier lifestyle will take time. What is important are:
#1 - knowing that you want to change. Get your head in the game immediately! Of course YOU CAN DO IT! I did, and I was probably the laziest person in the world.  - and
#2 - knowing that the hardest part of this journey is starting the weight loss/lifestyle change process.


I've been calling this a lifestyle change because it has to be. If you want permanent weight loss and a healthy body, you have to change the way you live your life. You can’t possibly do the same thing you’re doing and eat the same way and expect to change. And don’t even think about popping some pills to help you. There’s no magic pill except the “get your ass up every day and move it” pill.


Then again, some people have commented to me about how they don't really want to through this weight loss process because they will only gain it back and then some... seriously people, what is your excuse #2 because #1 is pathetic. And no, your skin won’t sag and have to go through skin surgery that you can’t afford. Ok, I know there are hundreds of excuses out there but if your head is ready, and you’re tired of being unhealthy… follow the simple rule, and you will be just fine: Eat Less, Move More.

Let’s start with moving… changing eating habits is harder (at least for me) so we can tackle that next time.

Here are a few steps to begin with:
• Go to your doctor. Your doctor will let you know how good or bad shape you are. In my case, I was in pretty bad shape. All my test results were bad. Cholesterol, blood pressure, sugar, pre-diabetic, etc. I know some of you don't want to go to the doctor because you're afraid about what you'll find out. Goodness, go now and get this ball rolling. Otherwise, stop reading now and pretend you never saw this post.

• If you get the same type of news I got, you have two choices. You can keep doing what you’re doing – meaning, nothing… and if that’s the case, stop reading now and pretend you never saw this post; or, you can do something about it. MOVE! Just MOVE, do something and keep moving.
• According to Dr Oz, if you keep doing what you have been doing – and not change anything in your life except for doing a 30min exercise-ish activity every day, you WILL lose weight. Makes sense right? So walk for 30 minutes every day, or run if you like to do that. In my case, I couldn’t run then – my knees hurt when I ran because I was too darn fat and my knees were being pounded on way too much. I know I know – you’ve heard all these before: take the stairs not the elevator or escalator, park far away from the front door – but it really works! Don’t give yourself an excuse, otherwise stop reading now and pretend you never saw this post.

• Get yourself a pedometer. It’s $20 at Walgreens for a basic pedometer. I think they even have free pedometer apps now. Make it a game… 10,000 steps a day is good. If in the first couple of days, you’re short some steps… figure out a way to get to 10,000. I work in an office and sit almost all day… when I first started walking (not quite exercising yet), I realized 10,000 steps is a ton!!! I was only making 3000-5000 a day so I got up from my desk every hour at least and walked at least 5 laps on our hallway floor – it’s a small building. Didn’t seem like it was making much difference but at the end of the day… I was at 8000-9000 steps, so I only had to make up 1000 more steps. Side note: when I started taking Zumba (Eduardo’s of course), I realized one class was about 8,000 – 12,000 steps. So go to a gym and take a class! You’ll get to your 10,000 steps quicker and will have some fun doing it.
• Finally, DO NOT get in your car to head home until you’ve hit 10,000 steps, or until you’ve done your 30 minutes of exercise for the day (or whatever your goal is for your daily activity.) Like many people, we work all day and when we get home, we just want to rest, have dinner, do our chores, and catch up on TV. Again, DON’T… GO… HOME… until you’ve done your activity for the day.

Schedule your activities as part of your day – not something you do when you have time. Just like going to work and eating every day, your daily activities need to be part of your life. Knowing “I CAN DO IT” is good… but “I AM DOING IT” is a better mindset.

Good luck friends… if you haven’t “stopped reading now and pretended you never saw this post”, you passed the first test. That means you’re still interested in being healthy and hope you check out my next post. I’m here to help anytime… send me a message, I don’t mind at all. I may not be able to answer your questions individually, but I will make sure to address them during my next post.

Till next time, keep on movin!

STRAIGHT TO THE POINT

PAIN IS TEMPORARY... Don't be afraid of PAIN.

Conditioning the mind to achieve our goals.

Contrary to popular belief, regular exercise and a healthy diet are NOT all it takes to achieve any fitness goals. I found that it is also important to stay focused and driven; and to achieve that - one must have a conditioned mind. Personally, I feel it helps to listen to inspirational or motivational speeches --- and lately, I have been hooked on Arnold Schwarzennegger's "Secrets To Success" speech. Here are the clips in two parts, I hope it inspires you just as it has me, and help you set higher personal goals.