5 K Sunday!!

Hi guys,

I can't believe how quickly time flies!! A few months back, I decided that I was going to start training for a 5K run. I even started up a blog to keep track of my training. Check it out here (http://www.My5K.blogspot.com).

I decided that I would run the Canadian Breast Cancer Foundation CIBC Run for the Cure here in Ottawa on October 4, 2009. Well, it is ONLY 3 DAYS AWAY!! 3 DAYS!!!! By this time on Sunday, my 5K run will hopefully be a wonderful memory!!

I have not been as diligent with the "Running" training as I should have been but I've been doing other forms of excersise which I hope will help with my fitness and cardio. I think it will! The good thing about this race is that I have the option to walk or run. My goal is to run for most of the race if not all of it, but it's nice to know that I will be able to take a walk break if I need it and I think I just might!!

Crossing that finish line will be an amazing moment for me, just the thought of completing a 5K race brings me shivers and goose bumps. I think I'll cry even if it takes me 2 hours to cross that line!! This is one of the items on my bucket list, so I'm hoping to cross that one off the list as soon as I get home on Sunday!! :)

I must admit, I am getting a bit (okay, A LOT) nervous but excited at the same time. It's really hard for me to believe that I am here, in this position, getting nervous about running my first ever 5K race!! A 5K race!! I could barely walk to the end of my street about 9 months ago, and I barely moved my butt from the couch and here I am about to do this!! Anyway, wish me luck!! I had an awesome workout today at kickboxing class!! YEAH!!

I will be posting pictures on this and the other blog after the run!!

Until next time...
Joania (2KMINE!!!)

Killer Kickboxing

Hey guys,

Just wanted to come on and let you know that I had an amazing Kickboxing session yesterday!! Wow!! I was drenched and my arms are still a bit sore today!! I am really liking the class...it really is a good workout.

I had a JuJitsu class today but unfortunately was not able to make it...stuck in a meeting at work. By the time my meeting was over, I had already missed 1/2 hour of the class, so I did not go. I will make up for it tomorrow.

On another note, I really wanted to thank all of you for the wonderful comments on yesterday's post - it's certainly given me a lot to think about!!

The past two days were very good days food wise!! Today I ate:

Breakfast - 2 eggs & a turkey sausage, 2 cups of water
Snack - 1/2 cup of cantaloupes, 2cups of water
Lunch - steamed broccoli and lemon salmon grill, 3 cups of water
Snack - handful raw almonds, 2 cups of water
Dinner - sweet potatoes, broccoli, roasted chicken, 3 cups of water
Snack - granny smith apple, 2 cups of water

Until next time...
Joania (2KMINE!!!)

Attacking My Fears

I am afraid of so many things. I always put on a brave face but inside I have a lot of fears, as I believe many of us do... I know that fear is a part of everyone's life and can be good or bad depending on the situation. Fear can help to keep you safe and alive if you need to escape a dangerous situation. Fear can prevent you from doing things that are not safe or endangering your life like robbing a bank or driving with your eyes closed!!

I think that more than anything, fear is a limiting factor in most of our lives. There are so many common fears that keeps us from reaching our goals and achieving our dreams. It is really important for me to determine what my fears are, especially when it comes to achieving the goals that I've set for this journey. I really have to look closely at each of my fears and determine whether or not it's an excuse or some sort of tactic for procrastinating when it comes to getting things done with regards to weight loss. As I've said many times before, I've been overweight all my life and trying to lose weight for the last 20 years. Why has it taken me this long to truly get this done? I know my fears have something to do with it.

I need to take action. Attack those fears. What will really happen if I take martial arts? I used to think that I'd fail and fall flat on my ass (literally). But I've come to realize that the failure comes from not even trying something that I know that I want to do! No more!

One thing this journey is teaching me is that I need to attack my fears head on!!! I have to do this in order to LIVE the life that I want!! Earlier today, I was watching a clip of Will Smith (http://en.wikipedia.org/wiki/Will_Smith), one of my favorite 'people that I don't know' (celebrity). He made a statement, "I am motivated by fear" and that statement just stuck with me. I decided to adopt that philosophy. I will be motivated by my fears by attacking them one at a time!! I've always hated feeling scared to do something, but no more!! This is part of the reason I decided to sign up for Jujitsu and Kickboxing. I've always had a fascination with martial arts - you wouldn't know it by looking at me, but I have!!

I've watched so many Kung-Fu movies (it's one of my many guilty pleasures) and I'm sure I've seen every Bruce Lee movie ever made!! I'll challenge anybody to have a Bruce Lee-karate-sound-making contest with me!! LOL!! Whatahhhhhhh!! :)

When I was younger (high school age), I remember seeing the movie, "The Karate Kid"...trust me it was a big deal back then. I wanted so desperately to take Karate classes but was too afraid to do it so I didn't bother. A few years later, "The Next Karate Kid" was released and the lead character was a GIRL, fighting Karate and kicking ass!! I think it was Hilary Swank who starred in it. Anyway, I wanted to take karate again but chickened out once more! Until now, here I am 35 years old and just signed up for martial arts classes!! It's never too late y'all!! But can you imagine where I'd be today if I attacked my fears back then??? Can someone say 10th degree triple black belt and the body of a goddess!!?!?!?!? Oh well, nothing before its time :0)

So my new pact with myself is to face all of my fears one at a time. I will attack the things that scare me and use that fear as motivation to succeed. Didn't some great person say, " there's nothing to fear but fear itself" (who said that? I'll have to google it). Anyway no more!!

I am more than half way to reaching my goal weight and I still have so many fears. Now some of these fears may be irrational but still real. I want to attack all of these to ensure I make it to the end - I want to succeed. Below will be a list of only 5 of the fears I am currently dealing with. There is an old saying that sums up why we have and hold on to our fears, "It’s easier to stay in a known hell than to risk an unknown heaven". Well I think this risk is worth taking!

You will notice that I have a plan of attack for some but not all - feel free to give suggestions. I am afraid of:

1. I'm afraid of gaining weight - my plan of attack will be to stick to my exercise and healthy diet plan!!
2. I'm afraid of losing weight - my plan of attack will be to no longer sabbotage my progress/success and get to the bottom of what I'm really afraid of. What is this fear really about?
   
3. I'll let myself (and others) down if I regain all of the weight - Plan of attack....?
   
4. I'll lose my overweight friends - this one may sound a bit strange and really if I lose them over this then they weren't really friends to begin with...BUT they are really friends and already, after having lost 60 pounds, I'm starting to see and feel a difference with a few of my relationships. I now have new interests which they don't all share and I now avoid some of the activities we used to do because they are no good for me and could be detremental to my success (not healthy). My plan of action will have to be honest and open communication with them and go from there.
   
5. Other people's reaction to the "new" me - do I really want to deal with it (resentment, jealousy, maybe even anger) Plan of attack ...?
   

I don't know...am I nuts to have these thoughts?? Regardless, I know that these are some of the fears holding me back and I plan to attack them however I can, starting now!!

Look forward to your comments...

Until next time...
Joania (2KMINE!!!)

Saturday Weigh-In ~ Week 41 (Confessions)

Starting Weight: 258 lbs (Dec 10/08)
Last Weigh In: 192 lbs (Sep 19/09)
Current Weight: 195 lbs
This Week's Loss: 3 POUND GAIN...

Hi guys,

Well unfortunately I have a gain to report this week... a 3 POUND gain!!! I can't be upset or even disappointed because I totally caused this gain. I wasn't at all careful with my eating and I missed a 3 days of exercise. I didn't fall off the wagon, I literally pulled it over, parked it and jumped off!!

As you know, I've been away on business this past couple of weeks. I also wrapped up phase one of my project at one of my pilot locations which in itself was a cause for celebration. I celebrated freely by eating cake (2 pieces) and rice krispies squares....yum-oh!!! I even had 1/2 a glass of Coca-cola (way too sweet btw - didn't really enjoy it) but the cake and squares were to die for!! I knew the scale would have no love to give this week. I also had "not so healthy" dinners, like spring rolls (fried), dried ribs, chicken wings and sweet potato fries. In addition to the bad foods, I accompanied my meals with a beverage or two or three (Heineken beer, wine and bellinis!!) I think the only thing I did right this week was my water consumption!! :)

So there, my confessions!! Forgive me Rob (my trainer) for I have sinned!! BUT THE FUN is over. This morning, I woke up and got right back on my wagon and going full force. I've just returned from my 5K walk with my son (stroller and all). I plan to do a weight training session later this evening as well. I had a 3-egg white omlette with spinach and broccoli for breakfast. So far I've had about 2 litres of water for the day. So it's all good.

Today is a new day and the past is in the past. So that's the update for today. I'm going to do some reading, catching up on my blog buddies and to get some inspiration!! Have a good day y'all.

Until next time...
Joania (2KMINE!!!)

Out of Town Again

Hi all,

Just a quick post to touch base and give you an update. I am out of town again on business and will return next week. Anyway, I did weigh-in this past weekend and managed to lose 1 more pound bringing my total to 66 pounds gone!! Whoohooo!!

I will post the details later on. Going to try to stay on track this week...it will be hard!

Until next time...
Joania (2KMINE!!)

Ottawa Life Magazine Top 50 People in the Capital Issue

I received a wonderful email from my friend Katherine at ParticipACTION yesterday!! She sent me a quick message with a link to Ottawa Life Magazine's Top 50 People in the Capital issue. Check it out here. My picture is on the cover of the mag, with a write-up/bio on the inside!! This is awesome. I'm in pretty good company!! Check out the pictures (and biographies) of the other 49 people - I'm certain you'll recognize quite a few of them, including "ALFIE" (Daniel Alfredsson - captain of the Ottawa Senators - GO SENS GO!!!); Adrienne Clarkson, former Governor General of Canada; Canadian Olympian Kristina Groves and so many more.

The magazine should be on stands soon (if not already) but in the meantime, you can check it out online. This link takes you to the cover page with pictures of all the top 50. My pic is in the third row from the bottom, third pic in from the left. Click on the link above the page titled, "OLM's Top 50 People" to see the articles on each person. I'm on Page5.

So that's my big news...
Weigh-in results will be posted later this evening!

Until next time...
Joania (2KMINE!!!)

Channelling my inner "Bruce Lee"

Well I made it official, before I left on my business trip, I signed up and paid for Jiu-jitsu and Kickboxing classes at Therien Martial Arts in Ottawa. This will form the cardio portion of my training. I got the okay from my trainer so it's a go. I am very excited to see my progress and to learn all those Jiu-jitsu and kickboxing moves. I have already learned some fabulous self-defense moves!! Who knows, if I get good enough, I may even compete one day (that's dreaming big, I tell you - but why not?)

The great thing about it, is that I will have company. I won't be doing this alone. YEAH!!! Three of my work colleauges signed up as well and we will all attend the classes together during our lunch hour, so it should be fun. We've made a pact to stay with it....there will be no quitting!! I'm really looking forward to it. I will be away all next week on another business trip, but will start full swing upon my return.

I attend a couple of kickboxing classes this past week and my goodness, what an awesome workout! My arms are a little sore from all the punching. I really think I'm going to enjoy it! I will definitely keep you posted on the progress and will take a few pix of me in my Gi (Komono)...

On another note, I've also signed up my 3 year old for the "Little Dragons" martial arts program at the same gym (dojo, as it's properly called in martial arts talk). He is so cute in that little outfit (Gi). I will hopefully post some pix soon. More important than how cute he is, I think this program will be great for him and it will introduce fitness in his life at an early age, where it's fun and enjoyable and can hopefully be a permanent part of his life. This is also something that we can hopefully do together!! I'm excited.

Anyway, that's it for now. Until next time...

Joania (2KMINE!!!)

Best Steps to Overcome Fluid Retention and Bloating

Here is another post filled with useful information and helpful tips from my trainer Rob.

Best Steps to Overcome Fluid Retention and Bloating by Rob Lagana

There are a few causes of water retention but for many an increase in sodium through the diet ( mainly salt intake ) is a common cause and research suggests it may contribute to high blood pressure and other health complications. Sodium is present in virtually all food products, so when a person consumes more food it's inevitable they also consume more sodium. Weight gains are very often a combination of fat stores and water retention.

Understand that there's a difference between water weight and fat weight. Even if you lose the water, your body won't lose the fat. So, you can watch your sodium, take water flushing herbs and drink more water for all you want, but your not going to lose the fat.Water weight is held under the skin and above the fat. Understand that the water weight I am talking about is the excess water weight, from ingesting too much sodium.The long term effect of too much sodium can lead to high blood pressure and kidney disease.Here are the best steps to Overcome Water Weight and Bloat.

1. Decrease your sodium intake. Various organizations, including the National Academy of Sciences' Institute of Medicine, have published recommendations for daily sodium intake. Most recommend between 1,500 and 2,400 milligrams (mg) a day for healthy adults.

2. Stay away from processed and prepared foods.

3. Stay away from condiments.

4. Identify ingredients that are loaded with sodium and stay away from them. Here is list, Monosodium glutamate (MSG), Baking Soda, Baking powder, Disodium phosphate, sodium alginate, sodium nitrate or nitrite.

5. Remove salt from recipes whenever possible. If you need to add salt, use sea salt as an alternative.

6. Use natural herbs, spices and other flavorings to enhance food.Of course, alot of sugars (carbs) also hold fluids, being sensitive or allergic to foods and being stressed (intestinal inflammation, higher cortisol) also will make you hold more fluids and cause bloat.

7. Deal with your stress. Learn to manage it. Start with breathing exercises, mediation, and problem solving.

8. Decrease your simple sugar intake or eliminate them completely.

9. Go to your naturopath or doctor and have a food sensitivity test done. If you live in Ottawa, this clinic offers it. http://www.oihc.ca/

Most people go way over the recommended sodium intake for your body on a daily basis. The easiest way to reduce your intake is to follow the tips above and start eating clean. Diet is a major key to wellness and healthy weight loss.

I Think I'm in Shock!!!

I just can't believe it. A few people told me this would happen one day, but I usually laughed it off and NEVER believed it possible!!! Not to me!!

I had a very long and busy day today with work, meetings and even a lunch time kickboxing class!! By the time I left work today, it was quarter to six and I had not eaten since about noon!! I was starving!! I had to run some errands this evening as I will be on a 7:00am flight in the morning - yet another business trip!! Anyway, my son was with me and he asked for McDonalds!! Oh no! Not McDonalds. I gave him some reason why he could not have it and that kept him quiet for a bit so we continued on...of course, two minutes later, he was asking again. I literally thought about it for two seconds and said, "SURE!!!" and we were off!!

We walked into the McDonalds, waited our turn in line and I proceeded to order. I was so excited and of course immediately rationalized this move in my mind. I haven't had a "planned"(cheat) meal in weeks. I can do this and not feel guilty!! Well, little did I know, guilt would be the least of my problems. Anyway, I ordered a chicken nugget happy meal for my son (chicken nuggets, apples and milk) and for Mommy..It was combo # 1 - A Big Mac, Medium Fries with an ice tea!!!

My first bite into that BigMac was just heaven!! It was so delicious...yummy!!! The second bite - even better...the third bite - more yummy "mac-i-ness"!! THE FOURTH bite (which is about 3/4's of the burger was..................uh......................WTF???? It just wouldn't go down!! I tried swallowing but just couldn't because I felt it coming back up!! It was disgusting!! What is going on with me??? I litterally paused for a minute in disbelief!! what the crap is wrong with me, I thought. I grabbed my napkins and spit out the burger!! I went to the counter and bought a bottle of water!! I think this was the first time in my 35 year life that I purchased water from McDonalds!! I sat down and drank it in TOTAL disbelief as I stared at the almost-eaten Big Mac!! My son was eating my fries!! I was in shock!!
As far as I could remember, I have never, ever "NOT" been able to eat a Big Mac!! This has to be some sort of fluke!! I ate extremely healthy today and have been all this week...I don't know what it is!! I know this should be a good thing but I truly am in disbelief!! Wednesday Sept 16, 2009 - the day Joania could not eat a Big Mac!!!! Incredible!! For those of you who know me personally, THIS REALLY HAPPENED!!! I'm the one who use to walk around saying that I'd marry Ronald McDonald in a minute just for his food!! LOL!! Now look at me!! Ronald McDonald would be so sad and so ashamed of me!!

Until next time...
Joania (2KMINE!!!)

Biggest Loser...New Season

Hi everyone,

A new season of the Biggest Loser started tonight and of course I'm watching!! I love the show!! The first season started with a medical emergency!! One of the contestants was taken to the hospital after walking just one mile!! It just broke my heart. It broke my heart, because I could relate. It helped to reinforce the decision I made back in December to get healthy. For good this time.

This time, I'm not just sitting at home, fat and unhealthy watching, wishing I got a chance to go on the biggest loser ranch and lose weight with Bob and Gillian!! This season, I'm moving along, exercising, transforming my body, getting healthy right along with them. Hey, I'm even a bit ahead of them! I always told myself, "if only I could be on that show, then I'd lose that weight". Well, I know better. Although the show is very successful and the contestants usually have fabulous results, one can also have fabulous results at home!! Just take a look at the successes members of this blogging community! Just as incredible and it's just as inspiring as those contestants on the show!!

So as I follow along this season (and I know a lot of you do as well), just remember that we all can do this even if we're not on the "ranch" or somewhere similar. We are all born with the potential, strength and determination necessary to do anything we want to do!! Let's do it!!


Until next time...
Joania (2KMINE!!!)

Time and Motivation

I was going through my emails this evening and a couple of them really got me thinking, which led me to write this post today.

One of the questions came from a stranger following my journey and the other came from a friend of mine (from way back in our University days). The first question (from anonymous) was, "Where do you find the time to work out, while working full-time, having a toddler and all the traveling, etc.?"

Well, anonymous, lets just say that my days are very full! I will not sit here and tell you that this just comes easy after a while and it's no big deal, just do it, blah, blah, blah!! This shit is one of the hardest things I've ever done!! It may even be harder than labor because at least I got a beautiful son at the end and it "only" lasted 17 hours!!

What I've come to learn (and still learning) is that when you truly want something, you go get it....you make the time!! I really have to "MAKE" the time. My son (family) is the most important thing to me and although part of my reason for doing this is for them (especially my son), I also don't want to take time away from him either. I work full-time, so that's already time away from him. When I pick him up after work, I want to make sure we get our time together - it's for that reason that I don't workout after work! That's his time.

So I make the time by waking up early enough (530am) to get my workout done prior to heading to work. I also work out on my lunch hour at work so that leaves my evenings free. Don't get me wrong, there are times when it's not perfect but I make do!! Some evenings I go for a power walk with my son (in his stroller)...I then stop of at the park before heading home. we play together and I get some exercises in as well ( like dips and push-ups on the park bench) while my son goes up and down the slide/play structure.

I also try to keep my weekends free for family....I try to get an early morning walk/run in on Saturday or a yoga class and that's it for the weekend!! The rest is for family fun!!! :) It keeps me sane!

The other question came from my girlfriend Tasha who asked me, "How do you stay motivated?" And as I told her in the email, it is really a struggle, it is difficult but I credit a big part of being able to stay motivated to the fact that I've put myself out there for all to see - that whole accountability factor. It is definitely helping to keep me on track. The extra attention I've received from the media is helping as well!! Nothing keeps me sweating it up, than the thought of a journalist calling for an update article and progress pic!! :)

Also, blogging about it helps a lot. I can't tell you how grateful I am to have an outlet in which I could express all my feelings throughout this journey - it's been quite therapeutic to write about it - all the ups and downs!! Sometimes when I feel like I can't do this anymore, I go back and read some past posts and trust me it helps, especially the incredibly supportive comments.

I pray a lot. Prayer and more prayer also helps me to keep going. I have a very strong belief in God and His grace. Praying to me is also a form of meditation and reflection, you know? I take comfort in the fact that I am loved and blessed, daily!

Of course the support I've received from my trainer has just been fabulous. I cannot tell you (or him) enough, just how much it means to me to have him in my corner - not only providing me with the tools and guidance that I need to succeed on this journey but just incredible support.

My family and friends keep me motivated with continuous support, encouragement and loving me regardless - nothing beats unconditional love!!

I've said this many times before but the incredible support that I receive from the blogging community - who regularly check in on me, leave encouraging, supportive messages/comments...IT IS JUST AMAZING and a HUGE part of what keeps me motivated. I don't ever want to let them (you guys) down!!

AND last, but certainly not least I really don't want to let myself down - you know!??! I make sure I keep myself motivated by constantly reminding myself of the reasons that I'm on this journey. I frequently go back and read past posts just to keep it fresh in my mind and avoid complacency.

So that's my rant for tonight, bottom line - if it's important enough to you - MAKE IT HAPPEN, KEEP MOTIVATED, MAKE THE TIME, you deserve it.....it's still a difficult thing to do, but the rewards are definitely worth it!!

The 7 Essential Habits Of A Successful Fitness Routine

Hi everyone,

This is very helpful information written by my trainer Rob. I thought I would share with my blog friends. Hope it helps.

To get the most out of fitness routine, you need to develop habits that will focus your efforts in the gym and move you forward toward your goals. These are my 7 essential habits that I have developed and use on a daily basis which bring me success in the gym.

1. Have your body parts, exercises, sets and reps planned out in your head before you start your workout.

2. Perform the movement warm-up, usually a couple of sets, before you start your actual workout. Perform static stretching (hold each stretch for 30 sec.) after your workout for 5-10 minutes on the body parts you have trained.

3. Tune out all distractions when starting your first exercise. You've already had your warm-up and stretches to get ready to tune them out, so you got no excuses. Leave your cell phone in the locker. Listen to your iPod if you can't tune out other people talking or the crappy music playing in the gym.

4. While performing each repetition, feel the goal of what each body part is trying to achieve, meaning feel the movement and your kinetic chain working together. Do this for every exercise. If you don't know what to look for, study the mechanics of the exercise or hire a personal trainer. Add the technique of visualization before starting your set. Visualize the intensity before you start, then DO IT.

5. Pay attention to your core, while performing your exercises. Your core is made up of 29 muscles that attach to the lumbo‐pelvic‐hip complex. This is increase your neuromuscular efficiency and provide stabilization during the movements.

6. Keep your resistance training to an hour or less. Your whole workout including warm-up, core, balance, SAQ etc.. obviously makes your workout much longer, but keeping your resistance part to less than 1 hour is crucial to making gains, including hypertrophy and strength.

7. Use full range of motion on each exercise, unless your performing 21s or intending to performing partial reps. Full range of motion is critical to developing the entire muscle belly and can have an effect similar to the benefits of PNF. You also develop balanced muscles and strength through the movement, which make you look better, stronger and help prevent injuries.

Until next time...
Joania (2KMINE!!!)

Saturday Weigh-in ~ Week 39

Starting Weight: 258 lbs (Dec 10/08)
Last Weigh In: 195 lbs (Aug 29/09)
Current Weight: 193 lbs
This Week's Loss: 2 POUNDs GONE!!!!

Total loss to date: 65!!!

2 more pounds gone and I feel great. I was a bit worried since I did not weigh-in last week. I had no idea if I lost or gained weight - I just felt great, and still do! 65 pounds gone - that is just amazing to me....that's 2 toddlers...CRAZY. I am so thrilled with how far I've come.

My trainer got back to me regarding my new adventures with Martial Arts (Kickboxing and Ji-Jitsu). Not surprisingly, he is very supportive (as usual) and thinks that it's great that I am opening up my new fitness lifestlye to include other activities. I just need to keep him aware of how I'm feeling as I start including the martial arts...he wants me to keep track of things like my appetite and whether it increases or decreases and just overall feeling! He's awesome.

I'm excited for all that is to come...

Until next time...
Joania (2KMINE!!)

Long Weekends, Train Rides, Ji-Jitsu and Kickboxing

Long Weekends and Train Rides...

Finally getting back into the blogging - the days are just flying by lately. Well this past long weekend, I decided I to visit my in-laws. Unfortunately my husband had to work, so I packed up my 3-year old and we took off!! I usually drive (it's about a 5 hour drive) but decided to take the train since my son is so fascinated with the trains and this would be his very first train ride. It was just an amazing experience seeing him so happy and excited for that train ride. I had taken the train many times prior but my son made this quite enjoyable with his pure enjoyment and excitement!! It was great.

Anyway, I decided that for this long weekend, i would not take my laptop along (boy, did I ever miss it). Once I got on the train I realized that I left my cell phone in the car so I was really "unconnected" for the weekend, but it was really nice..just pure family fun although, I am glad to be back and reconnected to the cyber world!

Okay, so as you may have noticed, I did not weigh myself this past Saturday, I was busy having fun and just enjoying family and the great weather HOWEVER, my eating and exercising WERE NOT comprimised. I ate very well while away - wonderfully healthy meals, grilled chicken and veggie skewers on the BBQ, salads, sweet potatoes..it was great. I also ensured that I got my workouts in. I will weigh -in on Saturday.

Ji-Jitsu and Kickboxing!!

Well, lately I feel like I've been channelling Bruce Lee!! Two of my colleagues from work convinced me to try out a kickboxing and Ji-jitsu (a form of martial arts) class during our lunch break. Well, I agreed!!! So this past week we went in for our "trial" classes.. HOLY MOTHER OF GOODNESS!! What have I got myself into this time??? AND I must be CRAZY because I am actually enjoying it, especially the KICKBOXING class. I never in my wildest dreams would have thought that I'd be taking martial arts classes!!!! What a workout that kickboxing class was!!! It was intense and I was drenched with sweat after the 45min class! I feel so powerful with the punching, kicking and sparring...awesome!! I'm definitely going to incorporate this into my training plan (awesome cardio).

As for the Ji-jitsu class....I'm not quite sure as yet. I think I'm going to take a few more classes before deciding. It's a great martial art form and so far I'm learning quite a bit as it relates to self defense moves and proper technique, etc. I'm learning the proper way to fall, flip someone...it's really cool but also a bit scary at times. Afterall, I still weigh about 200 pounds and there's still a little voice inside of me that whispers, "maybe you're too heavy to do that"!! One of my challenges is to silence that stupid voice once and for all - it's a work in progress!! I think that this may be part of the reason why I want to try so many different things!!! Things I would have never dreamed of even thinking of doing before!! I want to at least give it a try, you know???

Anyway, I will decide tomorrow if I will continue with both classes or just kickboxing. I still need to hear what my trainer thinks. I'm having fun, enjoying life and loving trying new things!!

Off to bed...where does the time go???

Until next time...
Joania (2KMINE!!!)

31 Ways To Motivate Yourselves to Exercise!!

Hi guys,

I'm BAAAAAAAAAACCCCK!! Gosh, did I ever miss blogging (reading and posting)! So much to write about. However, this first post is from my trainer..... it's full of great tips and will definitely be helpful. Enjoy!! I will post again shortly!!


31 Ways to Motivate yourselves to Exercise by Rob Lagana(http://laganafitness.com)

The hardest part for most people is to stay motivated with diet and exercise. Here are 31 ways I suggest that you keep your motivation.

1. Find a training partner and commit to a schedule.

2. Buy a dog and take it for a long walk everyday. The fresh air and sunshine can give you more energy. You also have a chance to clear negative thoughts and focus on your goals.

3. Don't think about exercising or diet, just do it.

4. Get out of bed early, have a glass of water and use a cardio machine in your home.

5. Buy a cardio machine for your home, if you don't have one, then see 4.

6. Eat to live life with the right amount of energy and transform your body. Don't live to eat, especially when you eat junk. Garbage in = Garbage out.

7. Never miss 2 workouts in a row.

8. Give away 1 or 2 articles of your fat clothing each week.

9. Buy 1 or 2 articles of clothing which are tight fighting and show off your body each week, If you still look fat in them, keep them around and focus on diet and exercise to start looking better in them.

10. Once 9 is fine, then start socializing more. At night on the town, does wonders to keep your motivation high. You'll realize fast where you stand and where you need to go with your image.

11. Choose friends that will take you higher and higher. Friends that have similar interests. Just because you've been friends with someone for 20 years and they don't share your view or don't want you to succeed for some reason, doesn't mean you have to hang around them all the time and influence you to make poor decisions. Find new friends.

12. Reward yourself. Reward yourself. Reward Yourself. Every time you noticeably start looking better and feeling better, give yourself positive verbal pep talk, then go shopping for something nice !

13. Get a tan. You'll notice so much more changes in your physique as the tan will accentuate your cuts.

14. Walk into an old age home and take a look around. You'll find that some are in their 60s. Prevention is key. When I'm 60, I'll be in my own Rambo movie, doing my own stunts.

15. Whoever says "Working out is not everything in life." is right. It's not everything, but that 1 hour that you dedicate makes you move ahead 100 times more than the person that complains about it. They complain because you look better than they do. Keep a balance, but never neglect your right to a better life.

16. Make it your goal to get a professional photo shoot done.

17. Write down your intentions for the month which lead to your goals. The more details the better.

18. Plan to go on vacation, so you have a reason other than health and fitness to motivate yourself to exercise.

19. Plan to go to a concert and meet the band !

20. Watch an inspiring movie, like "The Secret" or "Never Back Down" or "No Retreat, No Surrender"

21. Make an example of what you will accomplish, so that others can follow and be inspired by you.

22. Blog your complete body transformation experience.

23. Take body part circumference measurements every 2 weeks. Keep as a measurement of your transformation.

24. Take a front, back and side photo of yourself every 2 weeks. Keep as a measurement of your transformation.

25. Make a Pros and Cons list about exercise and eating healthy. Make Pros and Cons list about not exercising and not eating healthy. Why would you not want to feel and look better on a consistent basis?

26. Write down 1 thing each day that is going to move your life forward. Would you not want to increase your longevity and enjoy a better life ? What you write down is completely realistic.

27. Create in your mind what you want. Believe you deserve what you create. Accept the things that will help you move forward toward your creation.

28. Avoid distractions. A distraction could be a person or event, that pulls you temporarily away from your goals or creations. The best way to avoid them is to ignore or move away from them.

29. Meditate which clears and refreshes your mind and allows you to continue to focus on your goals.

30. Plan to get naked more often. Seeing yourself naked can surely motivate yourself to get in shape faster and stay in shape. Don't be afraid of your skin !

31. Don't think of the problem for too long. Thinking of the problem wastes time. You should be thinking of the solution and benefits that it will bring into your life. Make a decision to act on your solution.

Thanks Rob!! These are great!!

Until next time...
Joania (2KMINE!!!)

Have a Great Long Weekend!!

Hi guys...hope you're all doing great!!

It's Friday and getting ready for a fabulous long weekend.....most of the time will be spent catching up and having fun with family! I will make some time to post on the blog - I've got lot's to tell, fun stuff happening! ;)

Wishing you all a great weekend!

Joania (2KMINE!!)

I'm Off to Workout (Thanks TONY)

So as you all know from my whining, I've been feeling crappy lately with this cold. Well I decided to catch up on some of the blogs I follow. I decided I was not going to workout tonight, because I'm not feeling that well. So, I click on Tony's blog and started reading his current post!! I feel like such a turd. Here I am with a little cold, granted not feeling the best and had no intentions of working out tonight!! Well, I read this post and decided to end my pity party right then and there!! I'm off to get a workout in...will be back later! Thanks Tony, you are such a great inspiration!! Congrats on all your weight loss success!! You deserve every ounce of happiness this brings!

Joania (2KMINE!!)