FIrework by Katy Perry

Love this Song...........Get's me charged up for my workouts!! We're all Fireworks! Let's let all our Colors Burst!  It's a good time to Start Again!  Spring is Here........let's all be in shape and ready for the 4th of July!!


Do you ever feel like a plastic bag
Drifting through the wind, wanting to start again?
Do you ever feel, feel so paper thin
Like a house of cards, one blow from caving in?

Do you ever feel already buried deep?
Six feet under screams but no one seems to hear a thing
Do you know that there's still a chance for you
'Cause there's a spark in you?

You just gotta ignite the light and let it shine
Just own the night like the 4th of July

'Cause baby, you're a firework
Come on, show 'em what you're worth
Make 'em go, oh
As you shoot across the sky

Baby, you're a firework
Come on, let your colors burst
Make 'em go, oh
You're gonna leave 'em falling down

You don't have to feel like a waste of space
You're original, cannot be replaced
If you only knew what the future holds
After a hurricane comes a rainbow

Maybe you're reason why all the doors are closed
So you could open one that leads you to the perfect road
Like a lightning bolt, your heart will blow
And when it's time, you'll know

You just gotta ignite the light and let it shine
Just own the night like the 4th of July

'Cause baby you're a firework
Come on, show 'em what you're worth
Make 'em go, oh
As you shoot across the sky

Baby, you're a firework
Come on, let your colors burst
Make 'em go, oh
You're gonna leave 'em falling down

Boom, boom, boom
Even brighter than the moon, moon, moon
It's always been inside of you, you, you
And now it's time to let it through

'Cause baby you're a firework
Come on, show 'em what you're worth
Make 'em go, oh
As you shoot across the sky

Baby, you're a firework
Come on, let your colors burst
Make 'em go, oh
You're gonna leave 'em falling down

Boom, boom, boom
Even brighter than the moon, moon, moon
Boom, boom, boom
Even brighter than the moon, moon, moon

More Great Words from Ralph Marston~Winners and Winners

Wednesday, April 20, 2011

Winners and winners

There are those who win now, and those who will win later. If everyone were to win first place all at once, the victory would have no real meaning.
If you resent those who win the race, you give up a valuable opportunity. You give up the opportunity to learn from their examples.
There are those who win in one area of life, and others who win in other areas of life. If everyone was the best at the very same thing, think of how terribly tedious and predictable things would be.
Just because one person wins, or excels, or achieves, does not mean everyone else loses. Life’s victories do not happen in a vacuum, and their valuable consequences reach far beyond those who achieve them.
Choose to be inspired, to learn from, and to catch the positive energy of those who win. Then make use of that energy, and build on it to win in your very own way.
Sincerely celebrate the victories of those who win. For that makes you a winner, too.
— Ralph Marston

Taking Time Off~

You always hear how it’s good to take a break from working out!  To actually apply this though for a gym rat is tough!   Yes, I am a Gym Rat! You have this fear that you will lose all your gains as you see your body growing softer.  You miss the feel good chemical reaction that happens in the brain from working out.

So as I mentioned, I was forced to taking some time off.  I took two weeks off due to the Poison Oak on my Legs. I can’t even remember the last time I’ve taken so much time off from working out.  I had a really hard time with each day as it passed and then I just relaxed and ENJOYED it.  I indulged and enjoyed family, friends and company that we had visit from Canada.  I ate and drank like everyone else.

I traveled to AZ with my mom to see my son and his new home. 

The time off DID ME GOOD! I was getting really stressed before I left with every little thing and so the Break was a Really Welcome One! 

I am BACK and SO SORE with each new workout! 

My mind is refreshed and I find that it’s very interesting that I’m having a much better mind muscle connection with these past three workouts. 

What I've Learned~

Time Off is GOOD and I NEED to make sure I schedule it! 

Today on Tap now that I completed my Back, Bi, Shoulder and Interval workout-

Shopping for a MOB dress! 

Mother of the Bride!

My baby gets married in less than 8 weeks! 

My 8 Week Challenge has just begun!

I'm Coming Back~

I’m Coming Back- It's been Way too Long-

Spring is here and it’s time to clear the cobwebs and become New Again!!

Since coming back from Jamaica things have just been, crazy, stressful and busy!

Yep, I’m ready to come back!!

So I was doing good with workouts when I returned from Jamaica but my food and alcohol choices not so good. 

Then two weeks ago from today I came down with a rash and it ended up being Poison Oak ( Severe Case that I must have contracted from running at the Ridge) after four different doctors and treatments. ( I has should have went to a Dermatologist to begin with) I ended up finally being on a good dose of Predisone, Antibiotics for the infection, and then a cortisone shot in the butt for the inflammation.  My legs were so swollen!  I could not workout for two weeks which just about killed me!! Now I'm ready to feel GOOD again!! 

 I just did my first Leg workout yesterday and I am SO SORE today!!  Love that feeling.

Here's my POA for the week-

Monday- 30 min Fasted Cardio, Chest, Tris and Abs

Tuesday- Back, Bi’s, Abs, 20 min Intervals on the Stepmill

Wednesday- Legs and 30 min ss Cardio

Thursday- 45 min Fasted Cardio

Friday- Chest, Tri’s, Abs, and 20 min Intervals

Saturday-  Legs and 30 min SS Cardio

Sunday-  Easter

What's Your Story~

In the Rally Room this morning this was posted by one of our ladies............Good Stuff, had to share~

What's Your Story

 

Received this today in my inbox and it was really what I needed to read. Plus it helped that I have a goal to learn to surf for 2011. Also helps that this is a woman who began accomplishing things during her mid-30's. Gives me hope! The author is Belinda Benn.
What's Your Story
Today I want to talk with you about "your story" and how it's affecting you achieving your fitness goals.
We all have our own internal dialogue or “conversation” that is constantly going on in our head.  Yeah, you are not crazy! It’s these thoughts, arguments and conversations that dictate whether we get to the gym or not, go for that run, swim or bike ride – or just make some healthy eating decisions.
Here are some common stories!
Group 1 – people who think they do not have time to go to the gym and train. They’re too busy, they work too much or they have got a family to take care of.
Group 2 – they think they just don’t have it in them. They have bad genetics and are just like their parents. Worse, they also don’t have the self-discipline and motivation that others seem to have.
Group 3 – they think they are too old. They wish they started a decade ago when they were still young. After all, they’ve lost a lot of flexibility, maybe they even have injuries and their recovery isn’t like that of the 20-year-olds anymore.  PS. Remember I never did any exercise before the age of 37 years!
Groups like these (and there are heaps more) all have the exact same thing in common – stories of all the things people can’t do and why, instead of stories of how they plan to accomplish what they truly want.
Listen, this isn’t some positive thinking voodoo. The truth is, if you stopped and thought about the conversations you are having with yourself you would be amazed how often you’re talking yourself out of the things you really want. If you don’t even believe you can do it, then what do you expect?
Every time you catch yourself saying to yourself some of the excuses I have listed above, correct yourself. Replace the I cant’s by HOW CAN I?
I have no time => I make time
I have bad genetics => but I’m persistent
I lack flexibility for squats => but I’m working on it
Please start to change the story you’re telling yourself, and you will automatically change your actions and results.  That’s how I learnt to surf at age 37.  I told myself, nothing was going to stop me.  No turning back. I bought my wetsuit and board and roof racks and got my butt down the beach before I had a chance to change my mind.  Once I was there, I had no choice but to paddle out.  For the first six month I got washed back to the beach, with seaweed stuck in my hair and sand up my nose, but I always felt an awesome sense of accomplishment afterwards.  And yes, finally one day, I caught my first real wave and I was on a high for a week!

So what’s your story going to be from now on? 

Incorporate these Tips into your Fit Lifestyle~

Sharing some Great Tips I ran Across~



1. It’s not how long, it’s how strong. Incorporate 20 minutes of high intensity cardio at least 3 times a week.

2. Women, make sure to include weight training at least 3-4 days a week. If you add 3-5 pounds of muscle to your body, you will burn 250-500 extra calories per day which equals 3-5 pounds of fat loss per week

3. Visualize the muscles you are working on–this is called the mind muscle connection and it will actually increase tone.

4. Your body hits a plateau with cardio and resistance training in one month so change your weight, reps and exercises accordingly

5. The fastest way to get the body you want is through my power circuit training. Combine 3 upper body exercises and 3 lower body exercises together to make one big set. Do not rest in between and alternate quickly from upper to lower for maximum fat burn.

6. The only muscle groups that really burn fat are the primary muscles like the chest, back, quads, glute and hamstrings. Focus hard on those!

7. You have to eat within an hour of working out to make sure you’re not eating into the muscle for energy. Make sure that you combine proteins and carbs like a blended protein shake with fruit and peanut butter or a piece of fruit with a low-fat string cheese.

8. Don’t just set a weight goal, set a physical goal too like running a 3k or training for a charity marathon. Human beings are competitive and you will spark that inner competition by trying to reach a difficult physical goal.

9. A little thing like changing your music playlist every week can go a long way. The more your mind is stimulated during your workouts, the better your results will be.

10. Instead of focusing on being fat, you’ve got to focus on being fit. If you think healthy, it eventually becomes reality to you.  Focus on how strong you're getting, how well you’re sleeping, and how happy you’re feeling by exercising.

Excuses Give Us Permission to Fail~

In the Rally Room we have women from all over the world who are all very like minded and offer information, advice, encouragment, and support.  This was posted there this morning and I had to share. 

It made me reflect on the beginning of my journey to find a healthy me when I was in my 20's.  I read a couple of books that made me realize that I had to stop blamming other people for my choices. If I wanted to change my life and how I chose to live it that "I" would need to take the steps.  It wasn't my past, the people in my present.......it was the Now and Me and the choices I made and my Faith in God to help me through~

Enjoy~

Excuses Give Us Permission to Fail

By: Nancy Howard : 2/5/2011 7:00:36 AM : 58 comments : 4,225 Views

"If a man really wants something he will find a way, if he doesn't he will find an excuse." Stephen Dolley, Jr.


The above quote was one of the first inspirational quotes I read when I joined SparkPeople over five years ago. It made such an impact on my life that I began to look at quotes or mantras, as some people like to call them, as a blueprint for changing my life.
For me, excuses allowed me not to have to take responsibility for the events in my life, whether that was eating well, making time for exercise or even organizing my home. After all I had so many more important things to take care, therefore excuses became my way of coping--in other words, it wasn't my fault. How could I exercise when I had work or family obligations to take care? How could I eat healthy when I didn't have time to plan and shop? How could I possibly get my finances under control when I just didn't have the time? And the list could go on and on.
When I read the quote from Stephen Dolley, Jr. it was an AHA moment for me. It made me realize that I alone was responsible for everything that happened in my life. I could no longer blame bad genetics for my high blood pressure or a 6th grade P.E. teacher who told me I would never be a runner. It was time for me to grow up and face the music as they say. It was time for me to take responsibility and quit blaming fast food restaurants for the bad choices I was making. No one made me drive to Mickey D's to pick up a serving of extra large fries and a Diet Coke except me.
If I was going to get healthy that meant I had to do the work. I could complain until the cows came home or I could step up to the challenge to make me the healthiest me I could be. However, that did mean that I would have to let go of my need for perfection and just strive to do my best every day without associating guilt and shame for my lack of control.
A few years ago I attended a seminar by one of the country's premier Sports Registered Dietitian's, Nancy Clark, and the words she shared made such a profound impact on me when she said, "Just because you had a not so great breakfast or lunch does not mean you can't have a wonderful, healthy dinner. Every meal brings the opportunity for making healthy choices."
That is true for everything we do. We do not need to wait until the first of the week, the first of the month or even the first of the year to embrace the changes we need to make in order to live a healthy lifestyle. Every small change we make that moves us closer to being who we are meant to be is moving us in the direction to be our true authentic self. Excuses take the responsibility away from us and do not allow us to grow and succeed. We all deserve to be a success, but as long as we have and make excuses we will only give ourselves permission to fail.