Bringing Serenity to You

Hardwood Floors - Sparkling Today

2010-11-02T14:07:00.002-04:00

So my first chore on my list for the quest for Natural Living was to find an alternative to the usual swifter and Armstrong floor cleaner I use on my hardwood floors. We have hardwood floors throughout my house. As a matter of fact the only carpet left in my house is the stairs and my bedroom (which will be removed come spring). Needless to say with 3 stories to the house, the 3 of us running in out like wild people and the two dogs who basically own the house now, keeping these floors clean is a huge chore. I like the Armstrong floor cleaner because it leaves a wonderful shine so I am already set to be a skeptic for any solutions.
After researching, I kept coming across the same ideas....use water with a little vinegar for cleaning (apparently vinegar is the miracle cleaner because every article has it cleaning everything). So I first damped mopped the wood floors with the vinegar water solution. I have to say I was not happy at first because it left a cloud film on the floor and I like my floors to shine. But I tell you they were clean. Wiping my hand across all the dirt from shoes, dogs and stuff going in and out of the house was gone. So I was at least happy with that. But the cloudy film has to go.
Then I tried the wondrous concoction of 1 part white vinegar (there it is again) and 1 part vegetable oil. Using a cloth I polished the floor the way you would a car and let me tell you it looks brand new. I was concerned it would be slippery but in fact you can't tell it has oil on it at all and I think it may even repel the dirt better.
The only draw back was the amount of time it took to polish. As I said we have wood floors on all 3 stories of our house. So with time being such a commodity for me, this was a problem. So I have come up with a few solutions. I thought about putting on clean white socks and skating the solution onto the floor (effective and a good workout - not to mention fun!). Or the second and probably more sensible (but not as much fun) solution - put the oil/vinegar concoction in a spray bottle and use a cloth mop to rub it in. This will definitely help cover more area in a less amount of time.
(I still think I'll try the skating idea just for kicks. I'll let you know how it turns out.)
So for literally pennies (so little money I can't even come up with a sum) my wood floors are clean and sparkling. The Armstrong cleaner is $13 a bottle and lasts about a month or less in my house. (I hear the voice of Kristen Hagopian congratulating me!!!)
Next, we tackle the bathroom!

Living Naturally

2010-11-01T07:41:00.003-04:00

As the old saying goes, "Its time to put your money where your mouth is," "Practice what you preach," "The proof is in the pudding".....you pick one that intrigues you and spend the month following me in my quest for Living Naturally.

This month is all about getting back to basics. For the next 30 days I'm going to use only natural products for cleaning, beauty/body care, cooking, and even food choices. I want to document the results and the costs of using the products. I can purchase cleaners (it's not cheating) but they must be all natural and the same with skincare. But my goal is to make the products myself from simple solutions.

As for food, I want to cut out all processed foods (nothing from a box or can) and purchase only fresh, organic foods. I will keep of journal of food costs. So many clients complain that it costs so much more to eat healthy but I intend to prove them wrong. I want to squash that excuse immediately.

It will also be interesting to see how the holidays fit into the mix. Massive cleaning and decorating will be going on in the "Po House" so let's see if we can keep it all natural.

And my environmental side needs a tune-up so I will be paying particular attention to the mantra of reuse, reduce, and recycle.

If you have any suggestions for healthy, natural tips for cleaning or eating or ways to reduce costs please feel free to comment. I love suggestions!!!

So here's to a Naturally Wonderful November!

Keep Your Eye on the Ball

2010-10-14T16:25:00.000-04:00

The last two days have been extremely busy, even by my standards. Classes, administrative duties, appointments, advertising, community committee events, projects, clients, family, friends.....and I even managed to squeeze in a couple hours of sleep. With all the rushing around it has been hard to focus on any one thing. And in that statement lies the lesson I learned. To be really effective and to really accomplish your goals you have to find your focus.

We are too often expected (even by ourselves) to multitask. We feel we should be able to do two (even three) things at once. And what I've come to realize is that is not only non-productive but also bad from a health stand point. The stress that is caused by trying to complete too many tasks at once is very unhealthy.

It's important to make a to do list and then prioritize that list by importance. Now of course I know that throughout the day more things will be added to the list but put those things in the order of importance as well. If something urgent comes up you may have to set aside the current project and devote your attention to the matter. Then when completed, return to the project you set aside giving that your undivided attention.

Yesterday as I sat in a meeting in New York, I found myself almost having withdrawal over the fact that I hadn't checked my email, texts or FB for almost an hour. I knew being so far away from the studios and my work that I was going to come back to 50 things that needed my attention. But the meeting was very important (definitely the priority for the day) so I resisted the urge to check my Blackberry (or appropriately nicknamed, my Crackberry). And let me tell you I am a little more than embarrassed to admit it was like going through withdrawal from a drug. By the end of the meeting, my mind was definitely on to what was happening and it made me make a series of conclusions.

First of all, what was going on right at that moment was what deserved the attention. Second, the emails, texts and FB message were still there when my meeting was over. Third, no one died, millions of dollars weren't lost or any other tragic thing didn't happen because I didn't check my Blackberry for a couple of hours.

The lesson I learned is to stop trying to handle everything at once. It will make you crazy. One thing at a time! Take care of what is at hand at the moment and then move on to the next thing. To assure that each task is being completed to the fullest and to the best of your ability it needs your full attention. I believe multitasking causes people to make more mistakes and thus having to redo a project. And that wastes time and resources.

So take things one at a time. Do each one well and you will feel so much more accomplished and definitely less stressed.

As for project "45, Fit and Fabulous":
Yesterday was a good day overall. Traveled to NYC so being in the city for the first half of the day was wonderful. I haven't been there in awhile. Used to go everyday to take Meghan up for Modeling jobs and castings but since she's all grown (tear!) she doesn't need me to take her. So I haven't been and I realized yesterday how much I miss it. I ate at one of my favorite places (had a very healthy lunch there) and walked around a bit (before the rain came). Then I taught one class last night (so that was my workout). Overall a very productive day and was very tired at the end of it.

The weekend will be fun. We are going camping with a few Serenity members for our first Adventures Club event. May be a little cold but at least the rain stopped. I'll give you an update on Monday.

Let me know your thoughts about multitasking and how you handle those moments.

What's Your Plan!!!

2010-10-13T08:08:00.005-04:00

I think everyone wishes they had a crystal ball that would give them insight into what the future holds. Yesterday I was asked by my mentor to make a mind map of my 5 year plan, where I wanted to be in my life in five years. Anyone who knows me knows I ALWAYS have a plan. I'm a list maker, a fore-thinker, and I am usually prepared with at least 5 scenarios or outcomes for a situation. "Hi, my name is Cyndi, and I'm a control freak!" Ya think!!!

But when I was in deep thought making this mind map for my 5 year plan it really made me realize how I am totally in control of my destiny. Somehow putting it down in writing made it seem obtainable. And believe me my map was detailed and full of successes. I started with all the important aspects of my life that I want to have personal success with. I broke it down into categories: personal life, Serenity Health & Fitness, Juli Kell's Dance Zone, serenityfit, and my new project sensoryfit. Then off of each of those wrote the goals I hope to obtain in each of those categories in the next five years. (I realized I am very ambitious!!)

This was such a positive experience for me. It made me feel like putting it down on paper or saying it out loud made it more of a possibility, more of a reality. It was a very uplifting and encouraging moment.

I would like to encourage everyone to do a mind map for where they see themselves in 5 years.

On the road to 45, fit and fabulous:
- I instructed 3 terrific fitness classes yesterday so needless to say I got my workout in.
- On the nutrition front, yesterday was a good day. I felt very energetic and powerful even through the workouts. Hanging steady at about 1700 calories as my intent is to lose 15 more pounds by my goal date.
- Worked on my book and was able to complete a full chapter. The outline is done and chapters are started. Just have to fill in the details. I'm having so much fun writing this. I'm finding writing to be a terrific outlet. I think it will be a permanent part of my life!
- Working on being a contributor for local papers and magazines. I'll keep you up to date on how that is going.
- Started working on plans for the 2011 Relay for Life. Team Serenity has a goal to raise $10,000 this year. Started by putting Holiday Treasure tickets on sale. $1 per ticket will be donated to Relay for Life.

Overall a very good day. Let me know how your day is going. And get started on your mind map with a 5 year plan.

60 Days and Counting

2010-10-12T07:21:00.003-04:00

I am now on the other side of 60 days from my 45th birthday. The countdown really begins. The journey has been much more of a learning experience than I thought it would be. I find myself more observant to others and things around me than I usually am. I'm trying to take everything in and learn from it. Being "45, fit and fabulous" is not going to be an easy task. But I'm eager to move forward. I hope you will follow me for the next 2 months as I journal my daily "adventures."

Here's what needs to be accomplished in the next 59 days:
- Finish my first book and release publication by Thanksgiving. I'm hoping everyone will want a copy! I want to distribute 200 copies in the first 30 days. (Hope you are getting the hint to buy a copy - picture me making sad face right now)
- Create and follow a nutrition plan that is at least 75% raw (This is all part of the reverse aging process - trying to go backwards!)
- Prepare and market Serenityfit® classes and workshops. Plan to do at least 1 workshop before Christmas to beat the rush of the "New Year's Resolutions" that always pour in. (Why wait until the last minute!)
- Train and prepare for my first 1/2 Marathon in February. (Happy to mark this off my bucket list)
- Prepare and market Sensoryfit - S.M.Art Kids Adaptive Yoga workshops. This is a wonderful program Barbara Gini developed and along with Serenity we want to offer certifications for other teachers and also a special workshop for parents of children with sensory issues such as Autism or ADHD (I'm very excited about this program)
- This week I begin my mentor program with Jen Groover. VERY EXCITED!!! I want to learn so much and I know Jen has so much to teach!!

All of this along with the usual day to day tasks and trials that make up my life. And throw in the beginning of this year's Relay for Life start up, splitting my time between two studios, my wonderful daughter's adventures in her pursuit to be an actress, my husband, my house, my dogs, my friends, and everything in between! Whew! This should be entertaining to watch and follow!!

I will blog each day describing my successes, failures, and those that fall somewhere in between. I will be asking for you advice and opinions about things and looking forward to you talking me "off the ledge" when necessary.

The task is at hand, my mission is clear and hopefully it will be a successful one.

Here's to the next 60 days!!!

You Can Do It Too!

2010-09-29T07:33:00.006-04:00

Lately the subject of success and how to be successful has been showing up in front of me often. It has me really thinking about people and what differentiates the "successful" ones from those who seem to not be able to achieve the success they desire in their lives.

Jen Groover, author and entrepreneur, identifies one of the biggest obstacles that keep people from their success is fear. The fear of failing or fear that they can't do it prohibits most people from even really trying.

But the thing people don't realize is that not trying, not putting an idea to the test, that is the failure. If you try something or pursue an idea and it doesn't work out, it's not a failure. You will learn so many lessons a long the way that will make it that much easier to try the next idea. But if you never try you will always wonder "What if?"

How many times have you seen a new product and thought to yourself, "I had that idea a year ago!" The difference is someone else had the tenacity to try it. In this day and age of technology, with a little research, you can find the way to get your idea to the right people. It takes time and it takes endurance but what that is worthwhile in life doesn't take those things.

If you have an idea or a dream, you have to just go for it! Put yourself out there and give it all you got. That's true with whatever your goals are. So many of my clients want to be healthier, they want to be fit, but what is usually lacking is the motivation of knowing you just have to do it. Put everything into it. Go that extra mile. The success that will be found at the end will surely be worth the effort.

The attribute that sets successful people apart is the fact that they tried. They put themselves out there. They worked hard, got others to believe in them and their ideas, and we're aggressive and passionate about their ideas.

The other thing that I've noticed in my research of successful people is they had great mentors and then when they achieved a level of success they became a mentor for others. It's very important to give back. Help others achieve what you are setting out to achieve. It will come back to you.

So the next great idea or goal you have, don't sit and wait for the success to come to you, go get it!!! You can be successful too!

Fitness for the Mind, Body, & Soul - Part 1: De-cluttering the Mind

2010-09-24T07:54:00.006-04:00

Serenityfit is all about fitness for the mind, body and soul. I believe you can not truly be fit until you find balance in all three. You can workout everyday but if your mind is cluttered and you are stressed out you will not truly be fit and healthy.

So many times I talk with clients and their main concern is that number on the scale. While of course being overweight or obese is not healthy by any means, it shouldn't be the first concern in your quest for a healthy lifestyle. Begin with getting your mind healthy. De-cluttering your house is important but it is more important to de-clutter your mind.

Here are a few suggestions for getting on the road to a healthy mind:
1. Get enough sleep - Most of us are simply sleep deprived. During sleeping hours our bodies recover from the day and our mind gets a rest as well.
2. Unplug for a day. No facebook, emails, cell phone or other forms of communication. Instead go for walks, read, or simply relax. It will all be there the next day.
3. Have fresh flowers in your house. Research has actually been done on this. The calming benefits of flowers and their ability to bring happiness are wonderful. Try to pick up a bunch and put them on your kitchen counter or where ever you will see them daily.
4. Meditate daily. Take a few moments in the morning to clear your mind.

So begin with a healthy mind and then we will continue next week with health tips for the body to include fitness, nutrition and supplements

Please comment with questions or your ideas for how to de-clutter your mind.

Unclutter Your Mind and Your Life

2010-09-23T08:25:00.003-04:00

There is nothing worse than the feeling of coming home at the end of a long day to your home in disarray. Depression sets in as you walk through the door looking at all the work there is to do. You've just spent the last 10 hours away from your house working hard and now you walk into clutter.

I think the first step in making a successful life in the workplace is having a successful personal life. Start by creating a peaceful home atmosphere. Get rid of the clutter. Everyone has things in their house that are not necessary. If you haven't used it, wore it, or utilized an item in the past 6 months get rid of it.

I know what you're thinking. I have kids, it's impossible to keep the clutter under control. I think that is a complete cop out. First of all, I think children have way too many toys and too much stuff. I bet you that your children have toys they haven't played with in a very long time. Go through the toys with your children and pick out ones that aren't in use anymore and donate them to a local shelter or to Goodwill or Salvation Army. It will help reduce clutter and teach your children the art of giving. And when your child gets a new toy pick a toy that is no longer "a favorite" and donate it.

Same goes for clothes. If you buy something new that has to go in your closet, pick something to donate out of your closet. If you haven't worn an item in the past year, GET RID OF IT!!! If you buy new underwear or socks, get rid of the old. Reduce the clutter by staying on top of it.

How many of you have a pantry full of food. If you actually just ate what was already in your kitchen you could probably go without really grocery shopping for several weeks.

If you have spent any amount of time looking for an item you know you have, or even worse, bought an item you know you already have but can't find, then you need to de-clutter your life.

Less is more!!! Simply your life!!! Gain control!!! Create a happy, calm place to come to at the end of a long day.

Send me your organizing ideas.

Get Your Zumba On for A Great Cause!

2010-09-17T10:00:00.004-04:00

Serenityfit is sponsoring one of the first Zumbathons to benefit the Susan G. Komen foundation. We are exciting as it joins together two things that we at Serenity love....Zumba and charity. So plan to join us on Sunday, October 10 for a great workout, tons of fun, and a great cause.

I will be adding this to my calendar and I suggest you do the same. I hope your use of the calendar is going as well as mine. I'm staying on track and feeling very organized. The "Only 3" list is great. I want to try the mind map yet but I feel very good about the "Only 3."

Weekend is upon us already. Busy as usual but looking forward to some downtime as well and visiting some friends and family. I hope everyone will take some time to enjoy some downtime as well.

Have a peaceful day

On Your List of Things to Do Add "Eat Chocolate" Then You Will Be Sure to Get Something on Your List Done

2010-09-16T07:28:00.005-04:00

After a long and detailed day with my calendar, I have to say it was a great tool. I was able to lay out my day and make all my appointments on time and was even able to add a few throughout the day without pressure of "squeezing it in." So I'm going on record as saying I'm a big advocate of detail planning your day out on a calendar. And I'm right on schedule now as I have set aside 8am-8:30am for blogging.

The next hurtle I want to take is getting my "To Do" list under control. Let's face it, sometimes that list is down right scary and intimidating. It is with good intention I put another item on the list. I seriously think I can get it all done. I know, I'm delusional, right? Someone once said, "Put eat chocolate on your to do list and you will be sure to get at least one thing on your list done." While that may make you feel like you achieved something and its a plus to get some chocolate out of the deal, I think to myself there must be a better solution to feeling accomplished and become a Master List Maker.

I ask myself, "What good is the list if it is impossible to do everything on it." My challenge is to find the perfect outline for a reasonable "To Do List." There is of course the mind map, the prioritized list, the simple check off method, and also the "Only 3" list method. This is the method I want to try first. Idea being, you only put 3 things on your list (doable things; don't add write a book on there). The list should consists of 3 things and each should take 1 hour or less to complete. And the trick is you don't add anything else to the list until all 3 things are completed. From there you make a new "Only 3" list.

So I'm off to start my list for today. And as it is 8:30, my scheduled time for blogging is done and I must move on to my 9am-10am laundry/house chore appointment.
'Til tomorrow, and be sure to let me know how your to do list is going.

It's Already Been How Many Days?!!

2010-09-15T06:00:00.008-04:00

"Success is the ability to go from failure to failure without losing your enthusiasm." - Sir Winston Churchill

I think time goes by faster when you are heading towards a goal. It seems that the first 4 days of my 90 day countdown went extremely fast. I have spent the 4 days organizing my calendar and thoughts, getting the new studio settled, and planning all the things I'm going to accomplish in the 90 days. Hmmmm.....and 4 days have passed already! I'm really beginning to understand the importance of keeping it simple and having a plan.

Blogging daily, running 2 studios, instructing classes, and keeping up a healthy diet and exercise plan for myself is proving to be quite the challenge. But as with anything in life it is a learning experience. What have I learned? I need an 8th day and a 25th hour. But since that isn't going to happen, I have to become more organized and make a clear plan. I always thought those people who list their lives were a little neurotic. You know the ones....the ones that have brushing their teeth on their day planner at a particular time. Don't get me wrong, I use a calendar, if I'm going to show up everywhere I'm supposed to on time I have to! But I have never been one to "schedule" my day completely. But I am now beginning to see the benefit of this.

So I'm going to try a little experiment for the next 7 days. I'm going to actually schedule every hour of my day......write down exactly what I'm going to be working on or doing for each hour of the day. And then the really hard part, sticking to it. I invite you to join me in this little adventure with time (as misery loves company).

Instead of journaling what has happened we are planning for what will happen. Think of it like your crystal ball and you can see into the future for the next 7 days. Feel free to share with me your experience.

The hope is that I will accomplish more and be more productive. And that is a great goal.

So ready, set, schedule!

Reinventing Myself

2010-09-11T11:09:00.003-04:00

Today marks exactly 90 days until my 45th birthday. I'm so excited!!! I am setting goals to reinvent myself and these 90 days are my jumping off point. I am ready for a whole new me......new body, mind and spirit. I think it is important to keep improving and reaching for more in life. I want 45 years in my life to be marked and remembered as my new beginning.

Life is short and we need to enjoy every minute of it and be the best we can be. Energy, mindset, and physical health are key to being successful in your personal and business life. And that's what this next phase of my life is about. I feel like the past 20 years of my life were very successful. I raised a fabulous daughter who is living a very successful life, took care of my home and family and was fortunate to touch a few lives along the way. Now on to the next phase. I am looking for both personal and professional success and ultimately have my life somehow help others.

It will begin with a new diet and fitness regimen and also a new plan for stress management. I encourage each of you to begin a transformation to reinvent yourself. Follow along with me and please comment to let me know how you are doing, if you have questions or concerns or if you have something to share.

It's a new beginning and I know we will all be successful!

Why Are We Making Our Children Fat?

2010-07-28T07:40:00.006-04:00

My last few blogs about self image has brought me to this point. We need to talk about children and obesity. Childhood obesity has more than tripled in the past 30 years. That is an astounding number. This is a terrible thing and I don't think this subject gets nearly enough serious attention. We are basically killing our children with food. Diabetes, heart disease, joint problems; this is the legacy with give them.

And the thing I can't understand is why parents let it happen. You can't make me believe that you don't see it. I know you want to always be loving towards your child and you wouldn't want to degrade them or make them feel bad. But you are not doing them any justice allowing them to become overweight. And I say allow because it is completely up to the parents. You buy the food, you drive to the restaurants, you buy the video games, you schedule weekend events, you sign them up for their activities. If a child is overweight it is the parent's responsibility. If you know your child has a weight issue, don't take them to fast food restaurants or buy Oreos. I hear all the time, well the junk food is just a treat they hardly ever eat it. The point is they should never be eating it. Food should never be treated as a reward. We need to teach our children at an early age to have a healthy relationship with food. Food is fuel for our bodies. The better the fuel the more high performance you get from the machine.

Instead of taking your child to McDonald's for lunch how about packing a nice healthy lunch and going to the park. And how about getting the kids in on the act. Cooking with your kids is not only fun but teaches them about healthy fresh foods and it a great way to get in some bonding time with them. Another important habit to break right away is snacking. In between meal snacking is out of control. Mindless eating needs to be stopped as well. Don't let your children eat in front of the television or just mindlessly snack. Appropriate portions should be given.

Click here to learn about the worst foods to give your kids.

And here is a list of the top 10 Unhealthiest Kids Meals:
1. Friendly’s Mac and Cheese Quesadilla Meal (2,270 calories)
2. Houlihan’s Chicken Fingers Meal (1,293)
3. Chevy’s Flour Flautas (1,240)
4. Outback Steakhouse’s Kookaburra Chicken Fingers Meal (1,030)
5. Applebee’s Grilled Cheese Meal (1,020)
6. Chevy’s Quesadilla Meal (1020)
7. Chevy’s Bean and Cheese Burrito Meal (1020)
8. Culver’s Hot Dog Meal (991)
9. A&W’s Cheeseburger Meal (990)
10. Chevy’s Kiddie Cheeseburger Meal (1060)

Can you imagine a child consuming half or all of a full days calories in one meal. This is almost criminal. And it's not just the calories in these meals, its the fat, the sodium and the processed foods. This is killing our children!!

It's time to take responsibility for what your children consume. You make the choices. You make the rules. You make the decisions. Make it the right one.

And lastly, set a good example. If you are overweight, chances are your children (if not overweight now) will become overweight in their lifetime. Take care of yourself and teach your children how to take care of themselves.

I Gotta Be Honest!

2010-07-27T06:58:00.007-04:00

Have you ever seen the movie "He's Just Not That Into You?" If you haven't seen it I highly recommend it. Not just for the entertainment value (and it is entertaining) but also for the lesson to learn.

It's about how as women we kind of set each other up for failure. We give each other reasons for why relationships don't work out, like, "he just isn't ready for a serious relationship," or "he's intimidated by a strong woman." When in fact the simple truth may be "he just isn't that into you." And that should be fine. We as women need to have enough self confidence to be okay with whatever situation life sends us. We need to learn to not take everything so personally. If a guy isn't interested in you why would you want to pursue him.

The first scene is classic; a little girl on the playground crying to her mother about a little boy who said she was "dog poo." And the mother, well-meaning as she was, made the first of a series of mistakes we make with our daughters, and told her the reason that little boy did that was because he has a crush on her. Now she has programmed that little girl to believe when a guy is mean to her it's because he likes her.

Even though well-meaning, we do the same thing with body image.

Yesterday I blogged about the perception of models and how they are blamed for the poor self image of young girls. But today I want to talk about a disturbing trend I am finding in media, television, and movies. There seems to be this push out there to make it okay to be overweight. Whenever I hear an overweight woman referred to as a "real woman" it makes my blood boil. Why would we ever encourage obesity? We are working so hard to make woman not feel badly about themselves that we are making it okay to be unhealthy.

Now before everyone has a fit, let me just say, I am not suggesting everyone should be a size 4 or 6. I'm certainly not! But the simple fact is, if you are a size 16 you are NOT healthy. If you are a woman over 160 pound you are NOT healthy. (Unless you are 5' 10" tall) Being over weight takes a toll on your heart, liver and joints, just for starters. Studies show that people who are 50 pounds heavier than their optimal weight reduce their life span by 3 years or more. And adding 5 to your BMI increases mortality rate by 30%. Obesity has a similar effect on mortality as smoking. Simply put being overweight takes years off your life span.

We are so worried about making someone feel good we lie to them. Be honest, when a girlfriend asks you, "do I look fat?" what is your programmed response? No, right! You would never be honest and say, "well you would look so much better if you dropped 10 pounds." That's the kind of friends I want. Ones who will help me be better, healthier, live longer.

When we answer that question with a lie, we are now responsible for every health issue those extra pounds are going to cause that person.

If you have a friend you know needs to lose some weight to be healthy, take them with you the next time you go to the gym, or cook something healthy and take them some to introduce a new healthy dish, or ask them to go for a walk and be supportive.
Being a true friend isn't just telling someone what you know they want to hear.

And television shows and movies that are attempting to make obesity okay are not doing anyone any favors. When people say, "well some people are just overweight by nature" it drives me crazy. Nikky Blonsky, who played "Tracy" in Hairspray was picked for the role because of her acting skills but also because the role called for an overweight person. The funny thing is when they started shooting the movie all the exercise she was getting from dancing and being on her feet all day was resulting in her losing weight. So they had to increase her calorie intake to keep her heavy. My point is if you get exercise and watch your food intake you will not be obese.

If you are looking for roles models in the media how about Queen Latifah, very confident, self assured, and recently lost 20 pounds and has kept it off. She turned 40 this year and decided it was time to be healthy. Now she is not a stick but looks fabulous! And Scarlett Johansson, she is beautiful and curvy. And there are so many others!

So the next time your girlfriend says, "I really need to lose some weight," and you know it's true, help the girl out and support her in her goals to lose the weight and become healthier.

Body Image

2010-07-26T07:48:00.005-04:00

Today I want to blog about something that has been on my mind for a few days now. While on Facebook the other night, a friend of mine was very passionate about a news report that referred to a size 10 model as a plus size. As a councilor to young people I understand her concern for young girls and their body image. Girls see the models and actors in magazines, movies, and on television and want to be them. And for most it is not a realistic goal. And I totally understand the concern these young girls developing unhealthy habits or eating disorders or low self esteem.
But I feel very compelled to speak for the opposition as well.
My daughter has been a working model since she was 14. She has walked the catwalks in New York, Paris, Miami and has posed for many designers for print. Although the standards are strict for size and proportions, I have to tell you not once in all these years have I ever had an agent or designer weigh my daughter. The number is not important to them. It is the inches and size proportions they are looking for. And with all the models both male and female I have met over the years, I have to say I have never met one that I felt had an eating disorder. Now don't get me wrong, I've seen the pictures of the so called "stick models" and I agree that is not a healthy image. But I believe they are the rare exception. So I guess I'm feeling compelled to come to the defense of these models who I know for a fact are working hard and trying to make a living just like anyone else. Most of these girls are extremely tall and thin by nature. They are genetically predisposed to being thin. Now that's not to say they don't work to stay fit. Most go to the gym daily and don't eat sugary foods or consume foods high in fat. But isn't that a good thing?
I find it funny how no one ever comments about football players and their lifestyle of working out 8 hours a day to get to an unusually huge size. Or the incredible 10,000 calories consumed by an Olympic Swimmer. No one accuses them of binge eating or being obsessed with their body image to an inappropriate level.
All I'm saying is that these beautiful women work hard to look the way they do and that should be okay. I don't think their thin bodies are unhealthy. I know so many of them and they are healthier than most people I know. And believe me they aren't trying to convince anyone to look like them. If it were that easy everyone would be a model, right?
I have been there by my daughter as she spent months walking 20 miles a day going to castings and standing on her feet for 10-12 hour work days in 6 inch stilettos. At every shoot I have ever been to, a tremendous lunch is always provided and it is usually the healthiest foods. Models eat, they just don't eat junk! And they walk everyday. Sounds like a pretty healthy lifestyle to me.
Now again, I'm not saying there are not exceptions to this. There are those who aren't doing it the healthy way. Drugs, alcohol, eating disorders exist. As they do in every sector of life. But I do not believe they are the rule.
And I believe that if a person has low self esteem and is prone to developing an eating disorder, its not the models in the magazines that are to blame.
Eating disorders are a subject close to my heart as I have had friends with Anorexia and Bulimia. I even did my senior thesis on the subject and interviewed many people. The disease has been around long before models in magazines.
I'm sure my friend as well as most people would agree that the problem does not lie solely with the media but with the way we relate to people. It is important for people to feel their worth. It is our job as parents, friends, family and society as a whole to make everyone feel they are important and worthwhile. Everyone needs to feel this. So before you blame anyone else for not doing the responsible thing, ask yourself, "What have I done to make this a better place to be." Make it your responsibility to feed someone's self esteem. Do your best to make everyone around you feel special.

2010-07-16T06:58:00.003-04:00

I'm feeling very accomplished and motivated today. Clients are doing well on their programs, the studio is gearing up to begin its third year, we are opening a new studio, and I'm feeling very blessed with friendship I have made. Life is Good!!!
The trick is to take this feeling and parlay it into more success. So now is the time to get really organize, map out my goals (big map), and go forward full steam ahead. It's important that when you experience success you use that momentum to be even more successful. For example, my one friend, Kristen Hagopian (you hear me talk about her all the time), she has made saving money and being frugal her stamp on the world. But she doesn't quit when she has some success with saving money on food. She takes that momentum and is now working hard to save money on her electric bill so she can share the information with everyone. Or my friend, Barbara Gini, who works with children with Autism. She has a successful program with the children but continues to grow it and make it even better. My point is, just because you have a program or idea that is successful doesn't mean you should stop there. The successful time is the time to grow that idea or program. Donald Trump said, "If you are going to be thinking anyway, think big!." I love that quote. Why would you want to do anything in life mediocre. So when you have that success, look at it, evaluate it and grow it even bigger.
If you are having personal success with weight loss, don't become complacent and sit back and relax about it. Now is the time to really take advantage of your body's situation. You're on a roll so keep up the momentum. If you got a great opportunity for work or even a promotion, now is the time to even work harder. The climb up hill is always easier with some momentum.
Nothing worthwhile is easy. Things that we come by easily are not usually appreciated. When you work hard for something you can be proud and feel good about it.

Today's recipe:
Cheese and Spinach Stuffed Portabellos

4 servings; Active Time: 20 minutes; Total Time: 40 minutes

Ingredients
* 4 large portobello mushroom caps
* 1/4 teaspoon salt
* 1/4 teaspoon freshly ground pepper, divided
* 1 cup part-skim ricotta cheese
* 1 cup finely chopped fresh spinach
* 1/2 cup finely shredded Parmesan cheese, divided
* 2 tablespoons finely chopped kalamata olives
* 1/2 teaspoon Italian seasoning
* 3/4 cup prepared marinara sauce

Preparation
1. Preheat oven to 450°F. Coat a rimmed baking sheet with cooking spray.
2. Place mushroom caps, gill-side up, on the prepared pan. Sprinkle with salt and 1/8 teaspoon pepper. Roast until tender, 20 to 25 minutes.
3. Meanwhile, mash ricotta, spinach, 1/4 cup Parmesan, olives, Italian seasoning and the remaining 1/8 teaspoon pepper in a medium bowl. Place marinara sauce in a small bowl, cover and microwave on High until hot, 30 seconds to 1 1/2 minutes.
4. When the mushrooms are tender, carefully pour out any liquid accumulated in the caps. Return the caps to the pan gill-side up. Spread 1 tablespoon marinara into each cap; cover the remaining sauce to keep warm. Mound a generous 1/3 cup ricotta filling into each cap and sprinkle with the remaining 1/4 cup Parmesan. Bake until hot, about 10 minutes. Serve with the remaining marinara sauce.
Nutrition
Per serving: 201 calories; 10 g fat (5 g sat, 4 g mono); 28 mg cholesterol; 13 g carbohydrates; 14 g protein; 2 g fiber; 680 mg sodium; 677 mg potassium.

Today's exercise:

Push up: You should try to do these every day. It is a great workout all on its own. Set goals (15 good ones to start) Do them daily and increase your amount weekly.
And it's fine to do assisted push ups just keep your hips down and back straight.

In Training....Join Me....I INSIST!!!

2010-07-13T07:13:00.002-04:00

So this morning marked my 3rd run in my training for a half marathon in February. (Go me!) I have been wanting to start running for a while now. Any of you who know me can vouch for my endless promises to begin training. But now I have actually started and I think I may be addicted to it. (Big surprise right?...Me addicted to working out?)
So I have decided to share the love. I'm in training and since misery loves company I'm inviting all of you to join me in my training. As a matter of fact, I insist. All the classes I teach are going to take on a new atmosphere. You thought you were being worked before....you ain't seen nothing yet. So make your fitness goal list and let's get to work. I know you are up for the challenge. Don't let summer end with you in the same place you started. Let's make this the summer of change.

Today's Recipe:
Argula, Asparagus & Salmon with Blackberry Glaze
Serves 4; Hands on time - 15 minutes; Total time - 30 minutes

12 oz Wild-caught salmon fillets, skin and bones removed
Olive oil cooking spray
2 cups asparagus tips
2 cups blackberries, divided
2 tsp raw honey
4 tsp low-sodium soy sauce
2 tsp dark sesame oil
1/4 cup fresh orange juice
6 cups arugula
4 large scallions, thinly sliced on the diagonal

- Preheat overn to 400. Divide salmon into 8 equal pieces. Mist a baking sheet with cooking spray. Place salmon on baking sheet and bake for about 18 minutes. (when done salmon will flake but still stay together) Remove from oven and let cool.
- Set a steamer basket over a pot of boiling water and steam asparagus for 2 minutes, until crisp-tender. Rinse with cool water and chill in refrigerator (If you are preparing asparagus more than 1 hour ahead of time, cover and chill)
-Take 16 blackberries and put them in a small bowl; set remaining blackberries aside. Mash 16 blackberries, then add honey, soy sauce, oil and orange juice. Stir to combine (berries will remain chunky)
- On 1 of 4 salad plates, arrange quarter of arugula, then top with quarter of asparagus, quarter of scallions, 2 pieces of salmon and quarter of reserved blackberries. Drizzle with blackberry-soy dressing, dividing evenly, and serve. If desired garnish salad with orange zest.

Calories; 220, Total fat; 9g, Sat fat; 1g, Carbs; 17g, Protein; 21g

Today's Exercise

Wall sit (anyone who has attended one of my classes knows I love this one)

The wall sit is a bit different from typical squats since you're holding a static position for a certain period of time, rather than working through an entire range of motion. This is a great exercise you can do anywhere without any equipment to help you build endurance in the lower body. Here's how to do it:

1. Stand in front of a wall (about 2 feet in front of it) and lean against it.
2. Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 20-60 seconds.
3. Come back to start and repeat, holding the squat at different angles to work the lower body in different ways.
4. To add intensity, hold weights or squeeze a ball between the knees.

151 Days and Counting

2010-07-12T07:26:00.004-04:00

Today is a new day. Another day closer to turning 45. I accomplished a lot this weekend.
Ran for the first time - 2.5 miles - and lived to tell the tale. I'm thinking this half marathon is doable.
I have taken steps in the house to de-clutter and even have Joe admitting the garage may need an exorcism to get rid of the demons in there. And let me tell you how huge it is that Joe is willing to get rid of stuff (major pack rat). I feel that was a great accomplishment on its own.
I've been doing well nutritionally too.
I am going to start including in each daily blog a nutritious recipe, new exercise to try, and a stress tip.
So I'm feeling pretty good about this week. I hope your weekend left you refreshed and ready for a great week.

Try this recipe:
Chicken Blue-Cheese Stuffed Potatoes
Serves 6; Hands on Time: 25 minutes; Total time: 1hr 25 minutes (Don't be intimidated by the cooking time. Make potatoes ahead of time (night before) and store in refrigerator. Heat in 325 oven for 25 minutes)

Ingredients
*6 russet potatoes, peel on and scrubbed well
*Olive oil cooking spray
*1/2 lb boneless skinless chicken breast, chopped into 1/4-inch pieces
*1/2 tsp seat salt
*1/4 tsp fresh ground pepper
*2 tsp olive oil
*3 oz baby spinach (about 1 3/4 cups)
*1/2 small yellow or red onion, chopped
*1/4 cup reduced fat blue cheese, crumbled
*2 tbsp low-fat plain cream cheese
*1 tsp fresh lemon juice

- Preheat oven to 400. With a fork, poke holes in potatoes. Wrap potatoes separately in foil and bake in large baking dish misted with cooking spray for 45 minutes to 1 hours or until tender; let cool at least 15 minutes.
- Season chicken with 1/4 tsp salt and pepper. Heat oil in a large skillet over medium-high heat. Add chicken and cook for 5 to 7 minutes or until cooked through; remove from skillet and set aside. Add spinach and onion to same skillet and saute over medium heat until spinach is wilted. Remove from heat; set aside.
- Cut potatoes in half lengthwise. Carefully scoop out centers, leaving 1/4-inch think shells. In a large mixing bowl, mash potato meat; set aside.
- Stir chicken and spinach mixture into potato meat. Add blue cheese, cream cheese, lemon juice and remaining 1/4 tsp salt, stirring well. Spoon mixture into potato shells, dividing evenly, and place potatoes, cut-side-up, on a baking sheet misted with cooking spray.
- Bake at 400 for 10-15 minutes or until lightly browned and thoroughly heated.

*Calories; 252, Total fat; 4g, Sat fat; 2g, Carbs; 40g, Protein; 14g

Today's exercise:

Prisoner Squats
1.Stand upright with feet *squarely pointed forward, feet flat on ground, and finger tips placed lightly on head. *(Up to 10-15° external rotation with legs and feet is considered normal, but for the most part, stay square).
2.Lower into squat as you keep weight evenly distributed across feet.
3.Keep heels down and don't compensate by allowing your toes to rotate out as you go down!
4.Keep hands lightly on head and pull elbows and chest back to remind you to not collapse forward.
5.Stand up without locking knees then repeat.

Exercise Figure Tips: Keep feet straight forward and *square! Keep heels down while being careful not to sit back or lean forward. Make sure to NOT pull down on your head and neck--keep arms and chest back so you don't collapse forward.

Shoot for the Moon!

2010-07-09T08:46:00.002-04:00

I usually do my blogging in the morning after Joe has left for the day. I sit and contemplate what I might share with everyone today. Something that will be useful or inspiring in some small way perhaps. Last night I was thinking I was going to blog about instant gratification and the troubles that come along with that. But I'm thinking that will be another day.
I am feeling very inspired suddenly.
I was having a rough time the last few days....lots on my plate and the worries were piling up. I'm sure everyone of you can relate to that. Everyone has problems and situations that come up that make life just that much harder to deal with. So by this morning I was feeling pretty sorry for myself. And then when I took a minute to sit down and really start thinking about everything, I realize it is time to start really practicing what I preach. I'm always telling clients what they should do to improve their lives and how they have to take control.
I am in control of what happens with my life. Sure the world is going to throw obstacles at me but it is how I handle those obstacles that will dictate the outcome.
I will celebrate my 45th birthday (holy crap!) on December 10th. That's 154 days to make some major differences in my life. There are so many things I wanted to accomplish before I was 45, (kind of a bucket list but just for the first half of my life). I feel the time for change, big change, is now. So join me as I count down the days to the finish line of the first half of my life and prepare to start the second half in a good, healthy, successful place.
Any words of wisdom, suggestions, or comments are welcomed and appreciated.
Shoot for the moon and accept nothing less than complete success.

Lending a Hand

2010-07-08T09:05:00.003-04:00

I was completely overwhelmed with emotion yesterday at Serenity. I'm not a big advocate of "bragging" but in this case I will make an exception. I have to brag on the integrity and shear selflessness of the team and clients at Serenity.
In this economic climate, I realize Serenity and Dance Zone are a luxury to each family. We are certainly not anything they "have" to do but rather something they choose to do. And I am truly honored and grateful for this. And unfortunately sometimes circumstances arise that no longer allows a family to be able to afford the luxury of dance or a fitness program. This always makes me sad. A child who truly loves dance shouldn't be penalized because of financial circumstances. So I have made it a policy at Serenity for the years we have been opened that I would never turn away a child who wanted to dance but couldn't afford to or a client who truly is trying to change their lives but suddenly lost their job and couldn't pay for a membership. It has been something I have done silently and with heart filled happiness.
A friend had suggested that I look for donations from businesses that would like to sponsor a student with a hardship. A donation of $125 per child would cover cost of costumes, tights, and other incidentals that come along. Tuition for hardships would be waived.
I was telling this to a team member and client and they both immediately without hesitation said they would happily sponsor a student. They both have children who dance at Dance Zone and want everyone to have that opportunity. The children were even getting in on it. One saying in lieu of presents for his birthday he would ask for money to donate so another child could dance and the other client suggested using her students credit for student teaching as a donation.
I was so pleased. No doubt about it Serenity clients Rock!!! Their gracious and giving nature overwhelms me. Every charity that we support, our clients and students always rise to the occasion. Food banks, Relay for Life, or whatever the charity is they are there.
Please let me know if you too would like to "Lend a Hand" in supporting our scholarship programs.

Ready, Set, Goal!!!

2010-07-07T07:21:00.003-04:00

It's so important to set goals for yourself. Giving yourself something to work towards and reminding yourself daily of your goals will keep you on track.
When picking a goal, make sure it is a realistic goal. This is often a problem for people with weight loss goals. They spend 5 years gaining 40 pounds and want to lose it in 5 weeks. Not gonna happen people! You are just setting yourself up for failure.
And with your goal there has to be a plan. You can't just say "I want to lose 40 pounds" and then expect to keep living your life as usual and have it happen. With your goals will come sacrifice. So it's a matter of how much do you really want to achieve the goal you've set for yourself. If you want to lose 40 pounds but aren't willing to give up the foods and habits that put the 40 pounds on you then you will not succeed. But on the other hand, if you have a "slip up" or bad day, you shouldn't throw your hands up and take the defeat. Pick up from that point and carry on with the plans you set in place to achieve the goal.
If you are a multi-goal setter like me, it's important to prioritize your goals and the steps to take to meet them. It is very easy to get overwhelmed with all the details. I'm a big advocate of "the list." Lists are great! Writing it down somehow makes it more tangible. Write down your goals and the steps to achieve your goals and look at them daily.
Another good tip on achieving your goals is to keep your daily task list small. It's fine to have a larger, broader list for long range goals, but your daily list should never have more than 3 things on it. And you don't add anything else to the list until all three of those goals are achieved. Make them smaller goals, for example if one of your long term goals is to write a book, start with a small goal of writing the outline for the book. The tasks go faster and seeing daily progress is very motivational.
So ready , set, goal!

Rejuvenation !

2010-07-05T11:00:00.005-04:00

A day off did wonders for me (should have done it a long time ago). Took the entire day yesterday and spent it away from work, home and responsibilities. Joe and I headed down to Long Beach Island. If you have been there you know that the name is very appropriate as it took a LONG time to drive to the end where Beach Haven is. We stopped first at Well's Mills Park to take a bike ride on the trail there. Didn't quite make it with the bike (trail was a bit rough) but we did walk the 3.5 miles. It was hot and we were basically the only crazy people out on the trail. Then we headed to the beach. I love the beach. The sounds of the water and wind are soothing to me. We spent the afternoon doing absolutely nothing on the beach and then walked to Fred's Diner for a quick bite (don't ask what I ate cause I'm not telling) and then down to the pier to watch the fireworks. Got home around 1 am. But it was a great day!
So it's Monday and I'm ready to hit the ground running. I highly recommend a little R&R and am definitely planning more of it for myself. It's important to recharge from time to time.

Perfect Day to Start Fresh

2010-07-02T07:47:00.003-04:00

Woke up to this beautiful day today and feeling very exciting to get started "cleaning house." Today seems to be the perfect day to begin fresh.
So today I start with the family room and if I have enough time I will move into the kitchen.
I was thinking about what I was going to do with all the stuff I want to remove from my house. Of course the most obvious solution is a yard sale but to keep inline with my efforts to be more efficient with my time, I'm thinking that isn't for me. But the eco-friendly side of me refusing to simply throw things away. And then there is always donating the items (which is what we usually do). They say "one man's trash is another man's treasure." So I came up with what I think is a brilliant idea (well pretty good idea anyway). I am going to create a Facebook page and list all of the items I want to remove from my house (some free, some for sale) and see if there are any takers. An online yard sale - Brilliant right!! (OK...but you have to admit pretty good) And I want to invite all of you to join in with me. Anything that you want to purge from your belongings might be just what someone else is looking for. We can take photos and post them, give descriptions, whatever.
If you aren't already my friend on facebook, friend request me, Cyndi Posusney, and then I will send an invite to the group. If you are already my friend you will receive an invitation shortly. Pass the invitation on to your friends. It will be like that old Faberge commercial...."you tell 2 friends, and they'll tell 2 friends, and so on and so on"...(man I'm old).
I'm anxious to see how this works out. So keep following along with me and together let's clean house!

Total Life Detox

2010-06-29T12:30:00.006-04:00

As a fitness specialist, I often recommend a detox for my clients, especially if they are beginning a new fitness or health regimen.
So I have decided to take my own advice. With all the "new" things going on in my life, I feel the need to "clean house." An over-all detox for EVERY aspect of my life is my new mission.
For the past week, I have been trying to just eat what was in my cupboards until the cupboards are empty. After some interesting meals (to say the least) and a lot of asking myself "What was I thinking when I bought this?", I am actually able to see the shelving. Working on emptying the freezer too. Then starting fresh. Committing to only buying what I need for the week, keeping the cupboards organized will be the goal.
Then on to the rest of the house, discarding unneeded items. I'm ready to simplify my life. Room by room I will take all the clutter out of my home. I'm so excited at the thought of having an organized home I can barely stand it.
I invite you to come along with me on this adventure. Follow me as I detox my life. Any suggestions or experiences you have are welcomed. I want to hear how you are changing your life.

Labeling for Serenity

2010-06-29T07:23:00.006-04:00

In Ayurveda practices I am labeled a Pitta. The characteristics of a Pitta are: sharp mind, good concentration powers, orderly, focused, assertive, self-confident, entrepreneurial at their best, competitive, enjoy challenges, and like to be in command. Right now anyone who knows me is saying, "Ya think so!." This definitely has my signature written all over it. And it all sounds wonderful, but with the good comes the bad. Pittas are also aggressive, demanding, pushy when out of balance, and when under stress, Pittas become irritated and angry. Doesn't sound so wonderful now does it? The great thing is that I know these things about myself and I try hard (sometimes unsuccessfully) to live my life to accommodate these characteristics. I feel like I should wear a shirt that says "Pitta" on it. And on my bad days it would say "Pitta out of balance" and people would know to just avoid me that day.
As a matter of fact, I'm becoming a big advocate on people wearing their labels. Wouldn't life be so much easier if you just knew what to expect from a person before you engaged in conversation.
Labels make it easier to get through life. Rides at amusement parks are labeled by their intensity. It doesn't slow down the process of running the amusement park or take customers away. As a matter of fact it makes the park run more efficiently because people aren't getting on rides they know aren't for them. You get to pick and choose with good information about the rides and not wasting your time in line for something you will be miserable doing. Every ride in life should come with a label so you would know if it was worth standing in line for.
Some would say that takes the "adventure" out of life. To those I say, don't read the labels. Go ahead through not knowing. They could wear a shirt that says "non-label reader." But no complaining when the ride doesn't turn out the way you want as you chose not to read the label.
I work with a phenomenal yoga instructor who teaches classes for children with Autism. And we have heard parents say they don't want their child labeled. I say labeling our children is the best thing we can do for them. Whether their label is gifted, autistic, typical, ADHD, or whatever, by labeling them we are able to educate and give them the best possible attention for their needs. They will prosper in an atmosphere that is geared towards their needs. By pooling everyone together and teaching them all the same way there are those who aren't getting all they need. And they aren't going to flourish as they would if given the exact kind of attention required to make them the best they can be.
I guess it all comes down to labeling makes it more honest. Honesty makes it more clear. And clarity bring Serenity!
What would your label say today?

A Case of the Mondays - But In a Good Way!

2010-06-28T09:03:00.003-04:00

I'm back!!! Took some time off from blogging and unplugged a little. Needed to regroup. And now - It's Monday!
But before you put on your Monday face and set in with a bad case of the "Mondays" I would like to suggest a different approach to the day. Monday should be the best day of the week because it can be a "new beginning." For those who feel off the diet wagon this weekend, or even my friend Kristen who broke her Frugalist budget and bought coffee at WaWa (if you don't know her story, you have to read her blog; brilliantfrugalliving.wordpress.com it is not only hilarious but very inspirational)Monday can be your do over. Forget what happened over the weekend. This is a new day!!! Take advantage. Go into it will all the intentions of a new beginning. And if you had a wonderful weekend and everything went according to plan and successfully, let me first say, I'm sure all of your friends hate you, so use this week to reconcile your friendships and make this week even better than the last.
The point is Monday is the fresh start. It doesn't matter what happened last week. You can't do anything about the past so leave it there and move on. Today is a new day - a new Monday. You have the whole week to make it great. So get a running start towards the weekend and make this the best week ever.

Refresher Course for the Teacher

2010-06-21T08:52:00.003-04:00

Yesterday Joe and I took our bikes out to the Perkiomen Trail to map out the 2nd and 3rd event for the Serenity Walker's Club. Granted it was 95 degrees and humidity was high but we are professionals, right? Yeah, right. I know all the things you are supposed to do when exercising outside; water, light clothing, fuel up, take breaks, etc, etc. This is my job. This is what I preach to people all the time. Apparently it was time for me to learn a little lesson myself.
It wasn't the Spring Mountain part that got me, it was the return on the hill at the detour that did it. But instead of just conceding and walking my bike up (which in my head I knew was the better choice) I decided to bike it up. Bad idea! By the time I reached the top I couldn't breath. Time for an ego check. So we finished back to the car at the Spring Mountain trail head and by the time I got home the headache was with me. Man, oh man! So this morning I was looking for the number of the truck that hit me.
I definitely feel better now and had a refresher on my exercise protocol. Lesson learned and I'm better for the experience.
But on a positive note, I am in love with the Perkiomen Trail. I can't believe I have lived here for so long and never experienced it. It is awesome! So well designed and scenic all the way. Not a dull spot on the trail. This was definitely the right choice for the first event for the Serenity Walker's Club. Hope everyone will join us.

It's Friday! So what?

2010-06-18T06:35:00.003-04:00

TGIF!! I love to hear people so excited for Friday. Then they spend the entire weekend running around like maniacs trying to fit everything into the 2 days that are supposed to be used to regenerate for next week.
I remember a time when Saturdays were used for doing projects around the house and maybe the one day a week when you got to eat out at a restaurant (cause, lord knows, you never ate out during the week). It was leisurely and calm. And on Sunday, it was church and then home to relax. We did nothing on Sundays. Maybe a picnic on a nice day but no work (that would be unheard of), no shopping (stores weren't even opened), no worries!
Even the kids don't get to rest on the weekends now. Saturdays and Sundays are filled with activities and sports, some that have you traveling the whole weekend. There's work, errands, projects, and so on and so on. People are considered lazy if they simply sit and do nothing.
So I challenge you to take some time and regenerate this weekend. I know it's not easy but let's try to fit it into our busy schedule. When you are scheduling all the craziness, schedule at least 2 hours for relaxation.
Write to me and let me know how it works for you.

Loving Life!!!

2010-06-17T06:42:00.003-04:00

I just love my life! My job, my clients, my family, my dogs......it's all a little crazy sometimes but I love it.
Feeling very energized by my clients after yesterday. Lindsay and Wendy are troopers. They keep motivated and pushing through even with injury and exhaustion. And Michelle - she Rocks! Her life is full and busy but her determination motivates me to get myself moving. Jenn has great ideas and always has something to add that is worthwhile to my day. I couldn't ask to be surrounded by better people.
Its thanks to these wonderful people that I have decided to run the Disney Princess Half Marathon in February. "What's the big deal," you may ask? Well the fact that I don't run would be the biggest obstacle. So I guess I better start training now. So I'm forming a "Serenity Princess Team" (complete with tiara!). If you are interested let me know. Should be a lot of fun. I might be the last to come across the finish line but I intend to at least finish.
Yesterday was a success in my book. I fit in my 3 meals and snack, worked on the first leg of the Perkiomen Trail Walk for the Serenity Walker's Club, and I logged in 8,743 steps (not quite the 10,000 I was shooting for, but not too bad).
Tracking my steps again today, getting Meghan off to NYC, working on emails and advertising for Serenity, and a lot of organizing. Hopefully heading into another successful day!
Chime in and let me know how you are making your day a success! Have a Happy Thursday

Hump Day ?!

2010-06-16T07:24:00.004-04:00

So it's Wednesday.....middle of the week. I was thinking to myself yesterday that I was going to start getting more organized next week and set some new goals for myself. When I woke up this morning the voices in my head (not the scary ones) were saying why put it off until next week. I hear that excuse all the time. "I will start eating right or exercising next week." "This week is almost done. What's the point of starting now." Putting things off is not a good idea. You should jump at the opportunity to make change while it is fresh in your mind and you have motivation. If we wait until the "right" time we will never do it. There is always going to be some obstacle, some excuse that keeps it from happening. So I am going to do the unheard of....I am going to make changes in the middle of a week.
So I invite you to follow me as I strive for my new goals for the next 30 days: lose 15lbs, eat 75% raw, and start running.
Decide your 30 day goals and tell me what they are. Together we can support and motivate each other to keep going.
Today I want to walk my 10,000 steps, eat all my meals (no skipping, which is my worst violation)and organize the final details for the Serenity Walker's Club first event on June 26. These are my goals today and I'm sticking to 'em! You with me?!
Ready, set, GOAL!!!!

Gearing Up to Go!

2010-06-15T08:55:00.004-04:00

I can't believe summer is here. This year is flying and I for one and not going to sit back and wait for it to go by without enjoying it.
Joe and I did a "preview walk" of the first leg of the Perkiomen Trail Walk on Sunday. If you have not joined the Serenity Walker's Club to take on this adventure with us, I suggest you do it now. It will take about 2 hours but what a beautiful walk. We were met by a deer, many squirrels and chipmunks and just beautiful nature all around us.
I'm excited to get my bike out and ready to ride as well. And this summer, I want to learn to play golf.....any advice is welcome as I have never even held a club (should be interesting). I'm sure there will be video posted on FB of the hilarity of that adventure.
All in all, I think this summer is going to rock! I hope everyone will follow me through my summer adventures and let me know what is going on with you for this summer. Share your experiences and suggestions for a fun-filled summer!

Raising $5000 for American Cancer Society

2010-04-22T16:01:00.000-04:00

It's not often that a fitness instructor will encourage you to eat out at a favorite restaurant, so take advantage of this opportunity.
The kind folks at Friday's in Quakertown will donate 15% of your bill to our Relay for Life team when you eat there on Sunday, April 25. You can go any time of the day. So support Serenity and Life Shares and have a great meal!
You need a flyer with our team name on it for us to receive the donation. To get a flyer call me at 267-261-4037 or stop by Serenity or email me at cposusney@yahoo.com and I will email you a flyer.

Just Do It Already

2010-04-18T17:28:00.000-04:00

Everyday I meet with clients who want to make changes in their lives. People want to lose weight, get healthy, live better for the environment and so many other lifestyle changes. My goal is help lead them in the right direction to make the changes that will make their lives better. But at the end of the day the choice is theirs. It is up to them (or you) to make the commitment needed to reach your personal goals. Motivation, direction and a listening ear I can give but the results will only come when you make the decision to stick with the changes. So to them and you I say "Just do it already." Don't wait one more minute. Don't wait until after the weekend or next week or next month, begin now.
And I'm here to help! Follow me and together we will "Just do it already."