Holy Soreness!

I have been trying to workout consistently and I am starting to enjoy the way I feel.  But with this new exercise regimen comes the aches and pains of muscles being "AWAKENED". o_O Although I am sore most days, I know I am slowly making my way towards my goals!

That doesn't mean that I don't get a little nervous before going to my next yoga class or lifting session.  Lately, soreness is as commonplace as breathing. It took every ounce of strength in me today to get up and go to my hot vinyasa class (at OnyxMind&Body) since I have been so achy! But, I am enjoying the definition I am already seeing from the few weeks I have been at it.  One of these days I will have the courage to post a picture of my body.

Startups like these are typically followed by a period of body adjustment. But this is a good thing! Listen to your body!!!  If the pain is too much, do something a little easier but KEEP MOVING (as long as you are not injured!).  On the Thedailyhiit website they have what they call "HIIT LITE" for workouts that are not as intense, but still keep you active.

One thing that I have noticed is that when I do stop it is SO much harder for me to startup again. I recently had a 3 day hiatus and it was pretty hard to get back into the swing of things. I know there are some people who say you should work out only 3-5 days a week, but it is best for me to do something everyday. Once again, listen to your own body and DO NOT GIVE UP!

While I find it a little intimidating witnessing the AMAZING women in my yoga class perform poses like this.....

.....while I am finding this move difficult....

I know the aches and pains are my body's way of saying "you are changing; keep it up and one day you will get there!" :)

Oy Vey!

I was going to write about lifting today but I have to get back to the diet issue....lifting will be a topic of discussion later.....

I am in decent shape but I have never truly seen the results of all my training, even when I was working out twice a day.  Five years ago my life revolved around the gym.  It was right before my wedding and I wanted to look ripped! I definitely toned up but NOT 2 hours/day toned up, if you know what I mean.  If not, this is what I am referring to...

oh look - they took my body and put someone else's face on it ;P

As I am going down this path of self "re-discovery"I am finding eating clean a difficult lifestyle to master.  I refuse to think of it as a diet because this is a guide I plan (or would like) to sustain for the rest of my life. So for the five (or six) of you reading this blog, I am asking for some motivation from you.  I told you in the beginning this was going to be a two way street ;)

You see, I LOVE FOOD!!!  I grew up in a Latino household with a gourmet chef of a mother.  All her food was homemade but I was eating more of one food group (hello carbs) than the others.  It was not until my husband pointed out how small a quantity of veggies were on our plates during one of our evening dinners. He would joke around and say "....I will have a side of chicken with this meat....". It felt like a scene out of My Big Fat Greek wedding...."What do you mean he don't eat no meat...that's ok, I make lamb"

Its not to say that we didn't have any vegetables or fruit, it was just not ENOUGH of it.  My diet went in this order from largest quantity to smallest: Rice, beans/lentils, chicken and then a small salad or small quantity of mixed vegetables. 

Oh, let me not forget to mention that I typically ate double or triple servings on most nights (did I tell you my mom was like a gourmet chef?)! I would do a pirouette in the kitchen and become the person who had not eaten in days! Thankfully, I have been blessed with a relatively fast metabolism!

My old way of thinking was that I would workout like crazy but I refused to stop eating my favorite foods even if that meant junk food. So if I craved that bag of cheese doodles (family size) or that ramen noodle (notice how both are high in sodium - I am a saltaholic!!!), I was going to eat it! I would just combat it with more cardio. I was a true believer in this lifestyle



when the whole time I should have followed the the bottom pyramid. I was just sabatoging all the work I had put into the gym as well as my health from eating high fat processed foods. 

When I first started this blog I had planned on starting a vegan diet (topic for another day). I have definitely started eating more vegetables and fruit but I am still struggling with the cravings.  It is taking me everything not to put this computer down and get in my car to buy that bag of cheese doodles. 

In the end, I know my head is in at least the right place....now hoping that my taste buds will follow suit ASAP!!!!

The Elixir of Life

Sweet drinks can be delicious.  When thirst hits, reaching for that big glass of juice or soda seems enticing but we all know it is not the healthy choice. Take it from someone who enjoyed their fair share of sugary beverages, there is an equally tasty alternative out there! WATER....with some flava ;)  

Just to put things in perspective;

1 -  8oz glass (1 cup) of grape juice is

• 170 calories (¹/₂₀  of a pound)
• 42 grams of carbs of which 40 grams are sugar (2 ²/₃  tablespoons)  

This is also similar to other fruit drinks and sodas.  If you were to cut a single drink out of your diet each day (and not replace it with something equally sweet!), you would lose 1 pound in 20 days. You would also spare your body from 53.2 tablespoons (3.3 cups) of "cell-oxidizing" sugar in the same amount of time!

That's a lot of sugar!!!!

Even low calorie drinks like diet soda or low-calorie sports drinks have dyes and additives that take your body longer to digest and could have other lasting negative effects on your body systems (there are no lack of google articles arguing these claims!).

If you are one of those people who enjoy your sweet drinks, try to grab a glass of water instead. I know this can be difficult at first but slice up some limes, lemons, cucumbers and peppermint leaves or whatever tickles your taste buds and mix it all in to create a flavor explosion. It may not be sweet but it will sure be tasty!  My lastest favorite has been lime water....it's so refreshing!!!!

Try to drink at least 8 - 8oz glasses of water a day.  I know this can happen...

....but I promise, it's worth it! And if you didn't know all of the benefits, here is a list that can be found at benefits-of-drinking-water:

1. Lose weight
2. Natural Remedy for Headache
3. Look Younger with Healthier Skin
4. Better Productivity at Work
5. Better Exercise
6. Helps in Digestion and Constipation
7. Less Cramps and Sprains
8. Less Likely to Get Sick and Feel Healthy
9. Relieves Fatigue
10. Good Mood
11. Reduce the Risk of Cancer

As I said in a previous post, I am very grateful that I have clean water for so many reasons! Now, add some of nature's skittles and you will be surprised how tasty it can be ;)

Words to live by: "How am I improving?"

I had a FANTASTIC holiday weekend and spent time with my hubs, my family and my friends. Mother Nature was just kind enough to bring us some sunny weather on Monday to help us really celebrate and appreciate the weekend. :)

I'll be honest, my diet only came along for part of our excursions this weekend. I have found that too much meat in my diet tends to upset my stomach, so I try to gear my daily eating towards more vegetable based proteins and greens. However, a freshly grilled burger is sometimes too enticing to pass up!

mmmmm delicious......

Sometimes, you just have to live in the moment and enjoy that treat. This is okay, too! Your diet does not exist in a single meal or a single day, but in the meal choices you make over weeks, months and years. An occasional treat will be that much more special. Don't fret over having one indulgent day or meal.  :)  In the meantime, I am going to make sure that these treats are appropriately spaced apart. 

In my "fresh start" for the week, here is a recipe that I love, is simple to make and is good for you, too!

Brocolli Salad

1head of raw broccoli diced in ½" pieces
1 carrot - shaved
¼ of a red cabbage
¼ of a red onion finely diced
handful of pine nuts or white beans (canned or cooked)

veganese (I really enjoy the grapeseed oil version) or mayo to taste

2 tablespoons of honey

4 tablespoons of apple cider vinegar
pinch of cayene pepper
pinch of salt

Place all ingrediants in a bowl, mix and serve. Measurements above are to taste. I tend to like my food more acidic and less creamy so I typically add more vinegar versus veganese but this is up to you. 

 

one of my favorites!

 

Lentil Terrors (aka Lentil burgers)

2 cups uncooked lentils

spices

serve on bun. :) 

JUST KIDDING  - I made these one day without cooking the lentils.  My husband and father had the pleasure of eating them.  I am lucky they did not lose any teeth.  Frank dubbed them lentil terrors after consumption

Enjoy and let me know about your progress!!!

Gratitude

This weekend marks our annual Memorial Day weekend.  While most of us here in the US think of this as the start of summer, I must remind everyone what we are truly celebrating.

Memorial Day is a US holiday remembering of all the men and women who died while serving in the United States Armed Forces.

THANK YOU, to all the military men and women who have made the ultimate sacrifice to preserve our freedom.

Instead of posting about exercise or fitness today, I am simply going to list a few things for which I am thankful. It is so easy to overlook the many wonderful things we have been given. Take a few minutes every day to write down 3 things for which you are grateful. I think you will be surprised about how quickly you will start to see other things in your day in a positive light! J

So, today I am thankful for….

1)      My freedom – thank you soldiers for the ultimate sacrifice.  This is a great country to grow up in and as a daughter of immigrants I always remember the opportunities this land has to offer.

2)      My husband – I am lucky to have married my best friend and a person I will have the pleasure of growing old with (God willing)

3)      My parents – for doing the best job at the hardest job this world offers you – and being great at it!

4)      My brothers – for helping raise me to be the strong woman I am (or at least think I am ;))

5)      My sister – a military woman, a great mother and an inspiration for me

6)      My friends – for truly being my extended family

7)      My in-laws – an addition to my family – I am one lucky girl to love them as if I was an actual blood relative

8)      My home – for the roof over my head, the pillow under it and the covers that keep me warm at night

9)      My food – for nourishing my body

10)   For CLEAN water – the elixir of life

11)   For the Sun – for its warmth and energy

So, that’s it for today……thank you for reading this and the opportunity to share…..

XOXO

Veeeeeeeeeeeeeee

 

Here's the notebook where I list my daily "grateful" notes - thank you Jen Fordham for personalizing it for me =)

 

 

Work out with a partner......

Holy smokes, I did it! I did it!!!!!! I got through a full Thedailyhiit workout! All 8 exercises 3 times through! Sure, I had to modify the reptile push up and I only did so many reps of each, but I finished!  It was extremely hard (I am not going to lie) but I am proud that I completed the workout!  I have to give a big shout out to my hubby, Frank-the-Tank, for pushing me to finish.

Which brings me to today’s post.  I know that when I share exercise time with someone, I train harder and the workouts are more fun.  It’s not to say that I am not focused, it’s just nice having someone motivate me in my moments of weakness. This can often happen when you are first starting out or when you are returning to a fitness program.  Startup can be a hurdle because your body needs time to adjust to the changes (good, healthy changes!) :)

Luckily, I married someone who equally enjoys being active. More importantly, we understand how integral exercise is to our general health and well-being.  Think about it this way; if your body can handle intense workouts a few times a week, how much easier will your regular daily activities become? You might feel sore or tired now, but you are making your body an energy powerhouse and before too long you will feel the difference!

It’s not to say that there are days when I have no drive (at all) to train and all I want to do is binge on delicious treats (ooooo, cheesy poofs)!  But after a few weeks of training, I (mostly) can’t wait to get to the yoga studio, gym or park for a run.  Thankfully, Frank and I seem to alternate willpower on those days so we motivate each other to complete some form of exercise.  We have our daily comedy hour in casa de Ortiz-Glodek filled with lots of procrastination and whining (usually from Frank! heehee!) to muster the energy to workout instead of submitting to the comforts of bed and TV. But between the two of us, we get the support we need to fit in "just one more workout"!

Besides doing something beneficial for our bodies, we also get to spend quality time together doing something that is healthy.  We used to love going out for dinner and many drinks for some 1-on-1 time but that wasn’t necessarily good for us. Not to say that we have completely eliminated doing this, but it has been commonly replaced by spending time together practicing yoga, lifting weights or BodyRocking (thedailyhiit).

I am in this to make some lasting life choices and I hope I can motivate you to try something new in your life, too. If you ever need a a workout partner, I am here!  Give me a shout out on my blog or Facebook and I will be your support and motivation!

 

Below are some photos of my workout - whew!

 

1st exercise in the dailyhiit workout - jump squats with diagonal touch

 

 

2nd exercise - ball jumps

 

 

My moment of weakness - yes, it happened after only a couple of minutes but this workout is exhausting!  It pushes you to your limits. And I am trying my hardest to get back into shape!  Thankfully, Frank was behind the camera phone telling me to push, that I could do it! 

 

Oh and I did - woohooooo!

 

Part of the 3rd exercise - mountain climbers

 

            

Part of the 5th exercise - modified reptile push up - don't be afraid of these! If you have to go down on your knees, do it! Just make sure your form is right and then build your strength until you can do this with two straight legs

 

 

6th exercise - side to side squat and leg lift

 

 

8th (and last!) exercise - one leg to cruch (right)

 



 

Working out doesn't only mean going to the gym......

I am a yogi.  I started practicing Bikram yoga in September 2010 because my sister-in-law, Robynn, dragged me to a class.  She thought I would like it because I love the heat and she knew I needed it due to my stress level.  For those of you who don’t know, Bikram yoga is a series of 26 poses and two breathing techniques in approximately 105 – 110 degree (Fahrenheit) heat for 90 minutes. 

Suffice it to say, I was cursing her (in my head) about two minutes into the class.  I felt like I was in hell!!!!!  But after the class ended I felt…..content….positively, deliciously exhausted….but overall, content.  I signed up for a monthly package and went consistently after that.  It was exactly what I needed without knowing it. What I did recognize was that I felt AAAA-MAZING after each class. So, thank you Robynn, for introducing me to such a wonderful practice!

Soon after I started, I was so excited about Bikram yoga that I convinced my husband, Frank, to go.  He was hooked from day one.  Together, we attended as many classes as possible.  We both felt so invigorated after each session!  It led us to branch out and try another style of yoga, specifically hot Vinyasa, which is different from Bikram but equally as rewarding.  Experiencing both styles was a welcomed challenge.

Along the way I made some great friends and had the pleasure of attending classes taught by some incredible teachers.  Here are a couple of incredible women who I have practiced under which made my path as a yogi such an enjoyable experience.  I recommend anyone who is in the NJ/NYC metro area who wants to experience a great class to give them a try:

Betsy Sanders

Katie Niewodowski
Val Basile Grunther - follow Val on  www.innerflameyoga.net
Amy B – follow Amy on facebook at YOGAmy

If you want to learn more about the above please let me know and I will pass it on....

To learn more about Bikram yoga see attached link Bikram Yoga

I never thought that yoga would be something that would be such a tough workout but more importantly that I would enjoy it so much!  I grew up playing a lot of high impact sports and always thought that those were the only workouts that could get me fit.  Instead, I left my comfort zone and ended up with something that was a lifestyle choice for me. I found myself talking about yoga constantly and telling first time students to come back as consistently as possible.  It would only help them grow in their practice. 

The morale of this story is to not be afraid to try new things because you may be missing out on something you love!  Part of the fun is just trying something for the first time. Find a workout that inspires you, whether it is yoga, BodyRock (thedailyhiit), running, lifting, swimming, martial arts, etc….  If you enjoy it, the feeling of completing a session will be strong motivation to get you back again! Be consistent! Dedication and consistency is what you need to continue to improve! This is true with any workout that you begin.  DO NOT GIVE UP just because you are not holding a pose or ripped in one day. 

During my “self re-discovery” I plan on trying new exercises which I will share in this blog and will be happy to discuss as well. If you have any ideas, please share them with me as I am open to trying out all different forms of exercise! I can only hope that I can motivate people reading this blog to find a workout they are as passionate about as I am practicing yoga. 

After a long hiatus, I restarted my practice on Tuesday and plan on making it consistent.  It has been difficult but I always feel leaving refreshed, relaxed but most importantly, at peace.  There is great energy in the room and I surrounded by some pretty extraordinary people.  And I continuously remind myself to keep up with my practice so I can hold that pose again.

I look like this

I aspire to get to this



Frank looks like this (I don’t know about you but I think this is pretty impressive)…..

But he aspires to get to this

Together we want to look like this

But until then we will look like this…..

This is going to be my year =)

Thick and Thiin – yes I know I spelled thin wrong but sometimes I just like to add a little flavor to a word ;)

 “I will exercise every day”!

“I will watch what I eat and only consume healthy foods”!

“I will have a six pack by age 25, 26, 27…..and now 33”!

How many times have you said the above statements to yourself?  These words have left my mouth too many times to count.  Well, maybe not the exact way written above but you get the gist…

Recently, I decided to leave my place of employment to start fresh and reinvent myself.  My main goal is to get healthy through exercise and diet and one of the many reasons for writing this blog. I plan on sharing my path to healthful bliss and hope to motivate many of you to follow suit during my journey of “self re-discovery”.

I’ve been a working woman my whole adult life and I know the challenges of finding the time to make healthy choices.  I took a leap and left my corporate job in hopes of bringing some cleansing in my own life - physically, mentally and emotionally.  It was a big risk but I am a believer that with big risks come big rewards and that you have to stick through "Thick and Thin" to see the results. :)

So….some facts about me…..

1)      I am a Penn State grad with a degree in Biology (strength in Physiology)

2)      I really got to use my Bio degree once out of college working 5 years in lighting design and 5 years in kitchen sales/design in NYC ;)

3)      I am 5’ 2- ¾” (on a good day) and my weight is none of yo business…..let’s just say I have some to lose.  Although, I am firm believer that the scale does not always reflect how healthy you are on the inside

4)      I once thought that I could combat my love of junk food just working out but as I have gotten older I have realized that this does not work.  And as tasty as it may be, it always makes you feel sluggish afterward…just not worth it!

5)      I LOVE motivating people and thinking positive! I will be your biggest cheerleader!

6)      I will need you to motivate me as much as I will motivate you.  King Arthur did something right with that big roundtable of his….

7)      I love to workout with my husband…..this is typically what he looks like after one of our Daily Hiit sessions

 

So that’s me off my soap box.  Tomorrow brings a new day, a new workout and a new post……follow me here and I promise we can do this together!

XOXO

Veeeeeeeeeeeeeeeeeeeeeeeeeee