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EMFRAPPIER's Recent Blog Entries

February Goals

Sunday, February 03, 2013

I haven't blogged here in a while. I'm a lot more consistent at www.fitem.blogspot.com

But, I thought I would share my goals for February here.

I've been doing a lot of running lately, and that has been my focus. However, some seriously cold weather a couple weeks back made my longer outdoor runs impossible, and I got into a routine of lifting and speed work on my treadmill. (and Zumba, of course)

I've found that I am really enjoying this routine. I love lifting, and doing it almost every day (different body parts, of course) has been great. I also love speed work, and I am getting back into using my jump rope while interval training. I'm really loving it. Running is still something I enjoy, but lately I've been feeling down about it. I'm a slow runner, and I am not built for speed. It's hard work for me to run fast (I'm up to 6mph, but I can't keep it up for more than a couple miles).

I've been thinking lately about what I really enjoy and what I want. Right now I am loving intervals, HIIT, and heavy lifting. Why should I focus on something less enjoyable just because I feel like I have to? I don't have to be a runner to get fit. I need a break and a new plan. I'm also looking to finally lose the last 30 pounds that I've held onto for a year and a half.

So, for February at least, I am mixing things up. I am going to lift heavy 6x/week and focus on getting strong and building muscle. I've already started losing weight again, so I know my new eating is working. I'm working on reducing fat and building muscle. I don't need to be thin. I need to be strong.

I took beginning of the month pictures for the first time ever. I'll be interested to see how my body changes over the month. I'm really focused and loving this plan, so I think it will go well. I definitely still love running, but doing something different is exactly what I need right now. My birthday is on the 27th, and by then I want to be stronger and more toned looking. I also want to increase my dead lift. emoticon

So, there you have it, my February goals.

  Member Comments About This Blog Post:

CARLANNIE 2/6/2013 9:17AM

    I think that's an excellent idea to not focus so much on your running, if that's not your passion. The weight lifting is excellent and your goal to be stronger and more toned are very achievable. Go for it!

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ILIKETOZUMBA 2/4/2013 12:50AM

    Awesome!! You are such a badass. I'm so happy that you're loving your workouts right now, and that you aren't letting yourself feel pressured into doing something you won't enjoy. That is setting an EXCELLENT example for us sparkers. :) So thank you!

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APED7969 2/3/2013 4:33PM

    It's interesting you wrote this blog. I've been feeling a bit the same about my running. Although I'm mainly finding it hard because of the heat! I really do love my running and do want to continue it but am finding it very hard to combine heavy ST with running. It can be hard to run when really sore, even if it isn't legs. I really do want to break two hours in my next half marathon though!

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Questions, Questions

Sunday, January 27, 2013

I saw this on another blog, and thought why not? I like that it's based on healthy living

1. What did you eat for breakfast?
Oatmeal w/ raspberries - so yummy and filling!!

2. How much water do you drink a day?

About 12 cups most days

3. What is your current favorite workout?

A combo of a ladder workout on the treadmill w/ the sprints separated by strength exercises

4. How many calories do you eat a day?

1300 most days, some days a little higher

5. What are your favorite healthy snacks?

apple w/ 1tbs peanut butter or plain Greek yogurt w/ 1tbs honey and chia seeds

6. What do you usually eat for lunch?

My new lunch fav has been a 2 egg omelete w/ spinach and goat's cheese w/ jalapenos and chillies plus a big salad

7. What is your favorite body part to strength train?

I love them all, but I think chest/back is my favorite. My back is getting a lot stronger!

8. What is your least favorite body part to strength train?

Like I said, I like them all

9. What are your “bad” food cravings?

chocolate, Ritz crackers

10. Do you take vitamins or supplements?


11. How often do you eat out?

Once a week at the most.

12. Do you eat fast food?

Not really. Subway once in a while

13. Who is your biggest supporter?

My husband and kids. They support everything I do and have started loving exercise, too!

14. Do you have a gym membership?

No. I live in a place with limited access to gyms, and I've managed to make it work doing it at home. I'm currently creating my own gym at home.

15. How many hours of sleep do you get a night?

6 or 7 - 7 is ideal for me. More or less and I feel "off" all day

16. Do you have a “cheat” day?

Once every 2 weeks usually. If I really want something, I'll usually just work it into my daily calories. Cheat days tend to throw me off my routine.

17. Do you drink alcohol?

Not much. I recently did, and i regretted it. I don't enjoy alcohol enough to deal with feeling gross for the entire next day.

18. Do you have a workout buddy?

Sometimes. Lately I've been more into working out by myself. I'm getting good at pushing myself and find working out with others a little distracting.

20. What was the last healthy thing you did?

My oatmeal/raspberry breakfast. Going for a run as soon as I get done with this.

  Member Comments About This Blog Post:

SACHABEE 1/27/2013 7:33PM

    Thanks for sharing! That's cool that you are creating your own gym! I want one some day. It's also great that you can motivate yourself.

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My Review of Coach Nicole's Total Body Sculpting DVD

Monday, January 14, 2013

I was excited to receive SparkPeople’s Total Body Sculpting with Coach Nicole DVD in the mail. I love Coach Nicole’s style of training and really enjoyed the SpakPeople 28-Day Bootcamp DVD.

Total Body Sculpting is a great DVD. The workouts are easy to follow, fun, and really get your heart pumping. It offers three 20-25 minute workouts as well as a 5-minute warm up and cool down, so you can mix and match your workouts depending on your mood.

I love the variety on this DVD. The first workout is ballet-inspired and uses a chair and dumbbells. The workout is broken up into strength and cardio bursts. It works all the major muscle groups and included a lot of great balance work. The second workout focuses on body weight exercises. The cardio was fun, and I loved the strength workout. There was a great abs workout in this one, too. The third workout had a lot of great strength but not a lot of cardio. Still it was my favorite of the three. I love strength training!

I did the entire DVD all at once, and it was a great workout. I’m a personal trainer and in pretty good shape, so it takes a lot to make me sore. I was feeling it the morning after I did this DVD! I would definitely recommend this to my clients.

I love Coach Nicole’s style of coaching. She’s upbeat and positive, but she also looks like a real person. The women backing her up are healthy looking, too. There is nothing intimidating about them. I also love the way the exercises start simple and progress in difficulty. It makes it easy for anyone to follow along at their own fitness level. That’s great for beginners who may get discouraged easily. This DVD is great for anyone who needs a great, at-home workout.

This DVD is available at Amazon.com and in Target stores nationwide. If you buy from Target, you get 250 SparkPoints! For a list of other retailers visit www.sparkpeople.com/tbsdvd

I received this DVD for free from SparkPeople but did not receive any form of payment for my review.

  Member Comments About This Blog Post:

EMILYDOODLE 1/19/2013 10:11PM

  i have the dvd- very good and a great workout, three different exercise programs to pick from.

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CM_GARDNER78 1/17/2013 11:53PM

    I really want it - I haven't had the chance to get into the "big city" to Target, so I guess I'll have to order it. Thanks!

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MARYHENNIG 1/17/2013 6:44PM

  Thanks for sharing the review. I just bought this DVD and love it too.

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KRISCOREEVES 1/17/2013 4:35PM

    Thanks for sharing your review! I've been thinking about buying it.

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MANDIETERRIER1 1/17/2013 3:44PM

    Thanks for the review. I might get it. Does it have a lot of complicated dance moves. The 28 Day Bootcamp is way to complicated for me. I cannot keep up

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CARLANNIE 1/16/2013 3:38PM

    Good to know - thanks for sharing. I especially need something to do indoors since it has been way too cold for the past week. emoticon

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BEATRIZ269 1/16/2013 2:10PM

    Okay I now I have to get this video. I am big fan and hearing this review let's me know I have to check it out.

Thank you.

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COACH_NICOLE 1/16/2013 1:14PM

    SO glad you enjoyed the DVD--and sorry (or not? haha) that it made you sore. Thanks for sharing your review! If you ever get a chance, we'd love for you to post this review on amazon.com (or similar) to help Spread the Spark. Either way, thanks again!

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CHANGINGSAM 1/15/2013 2:53PM

    Thanks! I may have to look into it!

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ILIKETOZUMBA 1/14/2013 10:21PM

    Sounds great! Thanks for sharing your review - the opinion of someone in such good shape as you carries a lot of weight with me when it comes to figuring out whether a workout DVD would actually give me a good workout these days. :)

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OHIOSTAR58 1/14/2013 1:31PM

  thanks for the review. I just got the dvd but I haven't tried it yet.

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A New Step for the New Year

Tuesday, January 01, 2013

I find myself in a really interesting place at the beginning of 2013. After a month of stalling, I have created my own personal training business, Happy Body Fitness --- www.happybodyfitness.weebly.com

It's just a beginning, and i know it needs work, but I am excited to be starting this new chapter in my life. I posted my first fitness challenge on facebook, and it is going better than I expected. You know when you try something new and scary, and you picture the worst? I was thinking no one would be interested and I would have an empty event. The challenge is basically to do a little bit of extra exercise every day for the month of January. The little steps really add up! If you want to check it out, you can find it on the home page of the Happy Body Fitness website.

I'm feeling really good about where I am at right now. I made it through the holidays with only minor detours, and I am fully back on track now. I have a plan to meet my goals, and the future is looking good.

Here's to a year of health and happiness!!!

  Member Comments About This Blog Post:

ELIZABETHDS 1/14/2013 1:41PM

    I'm late to the party on this update but I wanted to say congrats, this is wonderful news!! Keep us posted :)

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CARLANNIE 1/3/2013 10:38AM

    You are off to a great start! How exciting. I know you'll be awesome. emoticon

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CHANGINGSAM 1/2/2013 3:47PM

    Congrats on the new business!

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ILIKETOZUMBA 1/2/2013 12:24AM

    That's so great!!! I'm so excited for you - what a wonderful adventure to start and what a wonderful way to pass on what you've learned and help others get healthy! :) I love it!

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STRONGMOMMA2014 1/1/2013 9:09PM

    Way to go on your new business! I think it is amazing!

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APED7969 1/1/2013 6:22PM

    Congrats on getting your business up and running! I hope it goes really well for you!

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Sunday, December 02, 2012

I passed!!!!!!!!!!!!!!!!!!!!!!!

I finally took my ACE Personal Training Certification yesterday, and I am thrilled to say that I am official!! This whole process has been really interesting. I decided to get certified because I love working with my trainer and wanted to help people feel good about themselves. My entire outlook has changed since I started seriously working out, and I want give others a chance to change as well.

I've been incredibly lucky during this whole process. My trainer "trained" me in being a trainer. There were lessons in the workouts that we did, and I learned a lot. I also had a few wonderful ladies who let me "practice train" them, and I learned a lot from working with them. Often experience teaches more than the books do.

The studying part was difficult. My schedule is packed. My kids demanded my attention (always while I was trying to study). I got off track numerous times, and I got overwhelmed and hopeless a few times as well. In the beginning of October (after a month of not studying at all) I decided that I needed to set the date for the exam. I knew that without a definite goal I would not complete this course. I chose December 1st, circled it on my calendar, and hit the books with more dedication than before.

Going into this test I felt confident. I was stressed, of course. This week has been a rough one for many reasons, and the exam definitely added to my stress. Instead of being pessimistic like I usually am, I went into this believing that I would pass. I knew that I had worked hard, and I knew the material. I kept my thoughts positive (even when I had to lie to myself) and tried to stay calm.

I did panic a little when I started the test. I blanked and suddenly couldn't remember anything. I had to stop, take a few deep breaths, and calm myself. I had 3 hours to complete the test, and I read each question carefully. I flagged the ones I wasn't sure about and went on. I went through the whole test twice and the flagged questions a third time. When I was satisfied, I submitted the test.

I'll admit that my heart was racing when I clicked submit. Of course, to add to my nerves, I had to answer a short survey on my testing experience before I could get my score. That's just mean :) Finally, I got my score and saw that I had passed!! I can't explain the relief I felt.

I am so excited for this new chapter in my life. I can't wait to see where it leads. I am also glad for a break from studying. I want some free time and to have a social life again. I want to meet the girls for coffee and spend 3 hours talking.

I'm giving myself until after Christmas to just relax. I plan to focus on some writing projects that have been waiting for me. It will be great to write again! After Christmas I begin studying for my Health Coach Certification, so I can help people with their diets as well. Weight loss is 80% diet, after all.

I don't usually like to toot my own horn, but I will briefly this time. I'm really proud of myself for seeing this through. I have always been proud of the fact that once I decide to do something, I get it done. There were times during this when I thought I might give up, and I am so glad I didn't. I am so excited for 2013.

I don't blog on SP nearly enough, so if you want to follow my full journey you can do so here: fitem.blogspot.com

Four years ago I was 262 pounds, lonely, miserable, and not living my life. I never would have believed that I could be where I am today. I can't wait to help others make the same kind of changes!!

  Member Comments About This Blog Post:

BEATRIZ269 1/16/2013 2:08PM

    Bravo!! Very inspiring story. Please continue tooting your own horn. Yay! emoticon emoticon

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CARLANNIE 12/16/2012 8:15AM

    I'm way behind on catching up with my SP friends, but this news is absolutely amazing - CONGRATULATIONS! Very exciting. I am seriously thinking of hiring a personal trainer after Christmas - do you make house calls???

I sat down and mapped out my direction for the next few months - you can see it in my post. I really, really want to be a success story like you! emoticon

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CATS_MEOW_0911 12/6/2012 7:24PM

    So proud of you!

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STRONGMOMMA2014 12/5/2012 8:39AM

    Congrats! That is so awesome!

emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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KELLEY106 12/4/2012 11:03AM

    Congratulations on a job well done. Who is that new person in the mirror?

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CHANGINGSAM 12/3/2012 3:28PM

    So proud of you! emoticon

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TESS504 12/3/2012 10:38AM

    emoticon Great JOb!!

Comment edited on: 12/3/2012 10:43:12 AM

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HEIDI-25 12/3/2012 10:37AM

    Wonderful!! Congratulations on a well deserved goal being reached. Enjoy the holidays with family and friends- you have earned it.

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FLUTTERFLI 12/2/2012 10:36PM

    emoticon emoticon

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LLBLOVER 12/2/2012 7:56PM

    That's wonderful! Congratulations!

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APED7969 12/2/2012 4:12PM

    Congratulations! That's fantastic news. You'll be a great trainer :-)

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FIT12BEE 12/2/2012 4:07PM

    You are spreading amazing inspiration!! emoticon

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CROWDGOESWILD 12/2/2012 3:44PM




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RUBY_TUESDAY21 12/2/2012 3:23PM

    Amazing! I'm so happy for you!!!!

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ILIKETOZUMBA 12/2/2012 3:03PM

    That's fantastic!!!!! CONGRATULATIONS!!! I mean, I never doubted that you'd pass with flying colors, but I'm still so happy for you!! GREAT job, and I'm proud of you too! Bless you for wanting to help others get healthy just like you have. You are absolutely inspiring!

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GINNABOOTS 12/2/2012 2:43PM

    emoticon emoticon

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LILLEAN 12/2/2012 2:36PM

    emoticon emoticon

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GIANTMICROBE 12/2/2012 2:32PM

    This is too awesome for words!!!!!!!!!!!!!!!!!!!!!!!!!!!!R>

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BRENDA_G50 12/2/2012 2:32PM

    emoticon emoticon

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