I made it!

The results are in:

I lost about 7 lbs!

I lost half an inch off my hips, thighs and calves! 

I can’t believe I made it all 30 days (give or take a Thanksgiving cheat day!) !

Now tomorrow I’m not gonna pig out but I will limit my Gluten, dairy, sugar and processed foods if and when at all possible!

I don’t wanna gain weight back!

Today I went to the gym and did arms and core! 

I had a delicious berry kale collagen smoothie and an egg cup for breakfast. I had my veggie salad and bone broth for lunch. I had to work late so I made a quick shrimp and veg one pan dinner!

I did have a piece of dark chocolate to kind of reward myself:) 

Thanks for hanging with me on this ride!

Speaking of, will you pray for my family? Last week my brother in NC was in a car accident, my brother in law in UK was hit on his bike, and today my sis and brother in law in Boston were hit as they were crossing the street!

Thank God they are all ok and gonna make it, but please understand I’m a bit shaken and emotional!


More about the CORE

Yesterday I met with Lalo, a 24 hr fitness personal trainer. After the usual fitness assessment and some chatting, he taught me how to breathe during my core exercises…AND THAT IS HOW I SHOULD BE BREATHING EVERY TIME DURING MY WORKOUTS AND RUNS! I never really got it! Now I do. I didn’t understand – for a while I thought “tuck it in” is when you suck in air and hold it! Like that woman on the gas commercial elevator(remember that?! I’ll try to find it and post it here).
Then I started to understand with the transverse Abdominals and different exercises.
But now I get it! I totally see how to protect my back! Woohoo!!!
See the freedom in that?!
Happy Independence Day everybody!:)

Engage/Suck it in/Belly button touch your back: A lesson on the core

Yesterday I learned how to make tummy fat obsolete!
What’s that, you say!?
Well, in my excitement, I forgot to mention the lesson my Physical Therapist friend/coworker taught me (that you will want to know once you hear it!). I was so excited about my bicep weight but I learned something far more important!
Get to the point, you say?!
On Saturday in spin she sat behind me and watched me get all distracted, lazy, flabby, and loosey-goosey! She started to get my attention as class ended: “hey on Tuesday we are gonna work on your core! You have got to learn to engage!” Our friend next to us said “hey be nice! She doesn’t know:) it’s her pt brain coming out!” And so I said, “no really, it’s ok I know I need it! So thanks!” I mentioned I try to do planks or ab workouts but I just don’t realize how easily distracted and forgetful I get during a run or other parts of the workout or class. She said to me, “you are doing enough! You work out but in order to get those left handles you have got to engage your core the entire time!”
So yesterday she showed me on the spin bike all the positions and all that I did wrong and how to correct it. It finally hit me, how I should remember to engage not only in my runs or when I lift or hike up, but even walking around for my posture and back’s sake!
Spin was actually harder and more challenging and body pump was tough. I felt so thin and strong, so slender but so focused!
One of the things you have to start with is turn in the transverse abdominis, like a pelvic tilt or thrust (“Elvis moves his pelvis” is all I can think about)!
Don’t forget to breathe while you are sucking it in. This is hard! But you can do it!
The entire 50min. Class I protected my back by hardly moving my upper body- it was mostly all in my legs and core keeping me more balanced.
I had a professor in college start English every morning with “let’s center ourselves.” We helped her clean her cat house when she left and became a nun. She was a unique lady, and her number one lesson? It works for so many things.
My friend showed me that in third position (your hands are loosely (not tense) gripping the upper part of the handle bars), not only keep your back straight/flat like in a plank (don’t arch or hike or hunch!) but jut your back and hips way back- like the small of your backside can barely graze the nose of the seat but when you start arching and getting all loose, the hips might touch side to side on the seat and that will be a reminder to engage.
I came up with my own acronym to help me:)
What are some tips that help you? I wish I could afford a Pilates trainer but this was so valuable! If only I could remember it every second of the day:)