ELIZABETHDS's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=ELIZABETHDS ELIZABETHDS's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Some thoughts after more than a year of maintenance.... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5826121 I wrote a book, y'all: <link>www.tinyfitnesshouston.com/holiday </link> <BR> <BR> Anyway. <BR> <BR> It's just one of many to come. If I can borrow one more second to ask for some Facebook likes for my site, that would be swell, too (it's linked from the same link). Now on to the blogging :) <BR> <BR> I realized today that it has been well over a year since I've been purely in maintenance mode. Not re-losing the same "last 10" after the stress of buying my house or anything else - ju... Tue, 2 Dec 2014 00:05:04 EST Gluten-free Cranberry Pear Loaf Cake http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5794192 I cooked something delicious! <link>tinyfitnesshouston.com/2014/10/06/mi<BR>ni-cranberry-pear-loaves/ </link> These little cakes are under 300 calories each if you make them as described and they are so, so tasty. Mine came out like fluffy pound cakes...and it was hard to save some for my students to sample in class yesterday. <BR> <BR> I don't always remember to post my recipes and stuff on Spark (between twitter, instagram, vine, etc, I feel like I need to hire an assistant! lol! I'm... Tue, 7 Oct 2014 17:47:05 EST Free personal training? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5792417 I will finally have time to be more active on Spark again because I am now fully self-employed! I'm so excited to take my studio to the next level. <BR> <BR> Today I filled in for a friend of mine at an "Afro-Latin" cardio class - I've never seen what she does with the class exactly, but she keeps telling me "Zumba" while her students keep telling me that my classes are VERY different from hers haha. The first time I did a regular Zumba fitness class, the second time I kept to more traditi... Sat, 4 Oct 2014 19:44:12 EST Three year Sparkaversary http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5755987 I actually missed my sparkaversary by almost a month! I noticed on my birthday that it had passed, but since I don't like posting to my spark blog from my office (and I don't have a lot of free time at home anymore), I've found it hard to keep up with blogging :( <BR> <BR> But! What a third year this has been! I... <BR> <BR> ...gained and lost and gained and lost the same 10 pounds from stress <BR> ...can see my abs all the time, no flexing or trick angles needed <BR> ...got certified as... Fri, 8 Aug 2014 21:42:22 EST Some Recent Lessons... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5701601 ...just to remind you that even if you become a fitness professional, you will still be on the ever-improving track, not the laurels-resting track. <BR> <BR> 1. Peanut butter is not my friend. <BR> I can't control its portions at all. I have never been anything like a binge eater in my life, but peanut butter's siren song is irresistible and half the jar disappears in two days. So, peanut butter is back off the grocery list. <BR> <BR> 2. 30 Day Shred workouts (and Ripped in 30) are stil... Fri, 23 May 2014 16:19:57 EST Changing Trainers http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5685302 I have been with my current trainer for a loooong time. He has been training me for almost 2 years on TRX, and he was one of my Zumba instructors even before that. <BR> <BR> And I have changed a lot in the past few years. <BR> <BR> Recently, I had been wondering if I'd outgrown my trainer. My results plateaued for about half of 2013, and I was only able to jump-start them this year by adding extra workouts to my week on my own. One of my goals last year was finally to do a pull-up, and w... Thu, 1 May 2014 22:12:05 EST The Longest/Shortest Update http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5678227 I will now try to encapsulate the last two months in one blog post. <BR> <BR> - CARB CYCLING: yes yes yes. Yes, it works. More importantly: yes, the results stay (mostly) once you stop cycling, assuming your typical daily foods are pretty healthy. <BR> <BR> The cycle I tried first: 2 days low-carb, one day normal-carb, 2 more low-carb, 1 more normal-carb, "cheat day"...which just meant that I tried to overeat and didn't worry about macros, but did *not* mean that I ate giant banana splits... Tue, 22 Apr 2014 21:40:44 EST Officially Certified http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5632977 This morning I passed the ACSM certified personal trainer exam. If you are planning to take the exam and have any questions, feel free to send me a message and I will do my best to help. It wasn't easy, but there's a reason that ACSM is still the "gold standard" of personal training. <BR> <BR> I'm also carb-cycling right now, and I am looking forward to a high-carb day tomorrow!!! I'll post my thoughts on carb cycling next week, along with my program (if I end up liking the outcome). <... Mon, 24 Feb 2014 22:55:06 EST Only Human http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5626272 While I was having coffee with a close friend last week, I told her the story of how I had nearly ended my Zumba career that morning in my rush to be on time for our date. I had sloppily left my coat and scarf on the ground the night before, and I slipped on a loose end of the scarf and went scarf-skating across my living room. <BR> <BR> "So you ARE human!" she replied. <BR> <BR> Evidently, I'm making all this look too easy? I eat well , I push myself in my workouts, I have a (over-?) boo... Mon, 17 Feb 2014 09:50:23 EST February Goals - Slow down, month! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5616171 February has only been here for five days but it seems like 5 weeks for all I've gotten done! If only the rest of the month could slow down so that I'd feel sure I'm going to finish everything :) <BR> <BR> Today I got great news that I have lowered my fasting blood sugar by 5 points since July. My blood sugar has never been high and my only diabetes risk factors are heredity and the fact that I was overweight for a long time, but I still get my numbers checked about every 6 months so I can... Wed, 5 Feb 2014 17:57:20 EST Days 27-31: Spectacular Failure http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5611473 Day 27: add variety to prevent boredom. One of the things I love about Zumba is that every single class is different, even if the songs are familiar. <BR> <BR> Day 28: create your reality with affirmations and visualization. Not sure about this? I have my vision collage that I made earlier in the month, but most of my visualizing these days goes to how the studio is going to look (super cute!) and work. <BR> <BR> Day 29: don't let mistakes hold you back. I have been sitting on this carto... Fri, 31 Jan 2014 19:09:36 EST Things I Don't Do / Day 26 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5606487 Today's Spark motivational calendar suggestion is to get the right tools. I think that this is a great suggestion within reason...but I also know that new tools/apps/gadgets/diets/tips can be a distraction from just showing up every day and doing your best. <BR> <BR> There are a few "tools" I like - tracking my food (and having my spark tracker set up with groups and recipes so that I can track more easily), Zumba and dancing, oats, whey protein, cute workout clothes and the right shoes for... Sun, 26 Jan 2014 19:26:29 EST Whirlwind Weekend Tabata / Days 15-19 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5599522 Such a busy weekend! I taught all my classes successfully yesterday and made it through a dance event that went until 5:00 this morning (ok, we didn't make it to the end - we left at 4), then got up a couple of hours later to go cheer on marathon runners until about noon. After a long nap and a few hours of work, I got in an express workout that started with a Zumba warmup and this tabata: <BR> <BR> 20 seconds of each exercise, with 10 seconds of rest in-between: <BR> star jumps <BR> burpe... Sun, 19 Jan 2014 22:57:14 EST Week 2 Check-in / Day 14: Reward Yourself http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5593853 50 more weeks left of 2014! That's really not very many. <BR> <BR> This week I made a lot of progress in my non-fitness life (the business side of things) and held steady in my health and fitness goals. I haven't been stretching as much as I could, but I am stretching every day (for which my hamstrings thank me). <BR> <BR> I successfully added an extra strength/conditioning workout on Sunday at home, with a Zumba warmup, set of tabata intervals, and about 40 minutes of compound strength ... Tue, 14 Jan 2014 18:14:36 EST Day 12: Plan B http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5591860 Today's tip from the Spark motivational calendar is to have a "plan b" for when your routine gets interrupted. Between teaching classes and working out at home, my routine is typically interruption-proof unless I'm traveling. Then, my plan B consists of: <BR> - bringing my own healthy snacks with me - protein bars or powder (to mix with water, juice, or an iced latte), dried fruit, almonds, bananas, apples, cut vegetables, healthy crackers, and even a few squares of dark chocolate or some h... Mon, 13 Jan 2014 01:04:33 EST Day 10: Don't Dwell on the Negative http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5589586 (day 10 of the motivational Spark calendar for January - <link>www.sparkpeople.c <BR> om/resource/motivation_articles.asp?id=1<BR>031 </link> ) <BR> <BR> Is there some kind of pill I can take to stop dwelling on past mistakes? :) <BR> <BR> Truth be told, I have grown in this area by leaps and bounds (and become a much more genuinely positive person in the process), but I still have my times when I struggle with being harder on myself than I should be. Even when I do my best, I might not w... Fri, 10 Jan 2014 20:38:45 EST Day 9: Motivational Collage http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5588167 One of the Spark features that I'm trying out this year is the set of motivational calendars: <link>http://www.sparkpeople.com/resource/<BR>motivation_articles.asp?id=1031 </link> <BR> <BR> I've been cutting the January calendar image into week-long segments and using it as the lock screen on my phone so that it is always with me (staring me down...wondering when I will take action...). <BR> <BR> Today's action step is to create a motivational collage. While I keep a board on Pinterest f... Thu, 9 Jan 2014 13:49:46 EST Week One Check-In - Eating More Veggies http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5587237 The first week of the new year is done! I hope your week was excellent, if a bit cold. Only 51 more weeks to go! <BR> <BR> As for my progress toward my goals.... <BR> <BR> I missed one day of meditation (Monday), and it was also kind of a low mood day. Not sure which was the cause and which was the effect, but 6/7 days isn't bad. Daily yoga/stretching has been successful! The rest of my workouts are never a chore to accomplish, but I added an extra strength training session to boost m... Wed, 8 Jan 2014 18:56:38 EST Why you should probably be doing yoga...or at least chilling out http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5581116 I had a wake-up call today while I was trying to find some new meal ideas to help me reach my goal of lowering my overall bodyfat %. One article that I read included a short paragraph on the role of epinephrine in glucose metabolism, and soon I was off on a wild Google chase about epinephrine/norepinephrene, aldosterone, cortisol, DHEA, and what all of it had to do with metabolism and fat storage. <BR> <BR> Scientific summary: whoa. <BR> <BR> (If you attempt to replicate my Google chase, I... Fri, 3 Jan 2014 18:54:20 EST Health Goals for 2014 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5578397 Happy new year, everyone! Mine got off to a great start with a jog in the park with my dog, a healthy breakfast, and a relaxing day at home. <BR> <BR> I have a few health and fitness targets in mind for 2014... <BR> <BR> 1. Yoga/stretching every day for at least 5 minutes. I succeeded at this goal in the first 2 months of 2013 and found that it helped my flexibility and sense of grounding. I could use more of both right now! (Of course, 5 minutes usually leads to 5 or 10 more, but that'... Wed, 1 Jan 2014 18:57:05 EST So long, 2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5575856 My year-end recap from 2012 listed a lot of tangible accomplishments: inches lost, pounds evaporated, lunches packed. 2013 has been a little more subtle, but maybe more satisfying. <BR> <BR> This year I definitely lost some fat - it's hard for me to say how much exactly since I have been inconsistent with my measurements, but my bodyfat has dropped at least 5%. I'm still a size 4 most of the time (except for those odd brands in which I'm a 6 or a 2). I guess it was an effective maintenanc... Mon, 30 Dec 2013 17:06:41 EST Thanksgiving Menu http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5551525 Here's what I'm fixing for the first Thanksgiving in my new house - all clean, all gluten-free, all awesome! I'll note upfront that I'm skipping the turkey because I'm not a fan of poultry in general and I still eat mostly vegetarian. <BR> <BR> - Cheese plate with homemade tortas de aceite <BR> - Roasted squash with green chile cornbread stuffing (from homemade bread) <BR> - Mashed potatoes <BR> - Sweet potatoes with pineapple <BR> - Whole berry cranberry sauce with apple cider <BR> - Green... Wed, 27 Nov 2013 12:54:52 EST October/November Recap + Looking Forward http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5550837 How quickly time flies! I haven't been tracking diligently in November, but all of my sparkfriends and their inspirational stories have been in my thoughts. I hope everyone is ready to feast (in appropriate portions) on Thursday! <BR> <BR> My friend and I finished the half marathon at the end of October. It took longer than I had hoped because it was cold and raining, but it's finally done. I walked away with a finisher's medal and a terrible cold that took three weeks to clear up (durin... Tue, 26 Nov 2013 15:32:59 EST Pumpkin Smoothie http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5504433 I rarely repeat a smoothie but this one is GOOD. I'm having a hard time improving it! This makes a thick, pumpkin pie flavored smoothie that is really filling and thick. <BR> <BR> Ingredients for 1 serving: <BR> <BR> .25 cup pumpkin (canned or cooked and mashed*) <BR> 1 cup milk or "milk" of your choice** <BR> .5 cup rolled oats <BR> .5 tsp vanilla <BR> 1 tsp pumpkin pie spice*** <BR> 1 packet stevia or equivalent (1-2 tsp agave or sugar) <BR> dash of salt <BR> <BR> And....blend :) You ... Fri, 4 Oct 2013 13:04:54 EST Acrobatics! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5502514 I just got back from a three day latin ballroom event. Amazing long weekend full of 14-hour days of learning alongside some of the top dancers in the world! <BR> <BR> I surprised myself by signing myself and my partner up for a private lesson with a three time world champion...to learn lifts and tricks. Who am I? I can't even do a somersault (really!), let alone a cartwheel, and I signed up to be vaulted into the air in graceful poses?? <BR> <BR> Yes. <BR> <BR> It was...intense... (horr... Wed, 2 Oct 2013 13:05:21 EST Lunch Blooper http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5495900 I have been really diligent about planning and pre-packing my food for almost 2 years, so you'd think I'd have it down to a science. But yesterday, despite my perfectly coordinated, 2-fruit 2-vegetable, high protein, gluten free, 40/30/30 macro lunch, I was starving when I got home from work. <BR> <BR> I was starving after I ate dinner! <BR> <BR> And I was still starving after I walked the dog. <BR> <BR> Even after 45 minutes of stretching and watching TV I was ravenous. Unable to distra... Wed, 25 Sep 2013 12:54:36 EST "Gold Plus" Run http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5493859 Yesterday, I had the best run of my life. <BR> <BR> Things started off rocky - I tried a pre-workout gel/drink/pouch of slime and it didn't sit well with me - but it was in the 60's before the sun came up and I couldn't pass up such great weather after weeks of torrid humidity. <BR> <BR> I thought a loop might be easier for my friend to handle than the anxiety-inducing out-and-back courses we had been running, so we headed to the park to do 4 laps around its 3-mile gravel trail. I've be... Mon, 23 Sep 2013 13:21:15 EST Two Recipes and New Workouts http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5484520 Have you ever used the Spark workout videos? (They're under Articles & Videos > Videos.) I'll admit that at no point in my 2+ years of sparking had I used one of the cardio videos...until this week. <BR> <BR> I didn't feel like doing zumba at home by myself on Tuesday night and was already done seeing Jillian for the day, so I tried out some quick kickboxing, interval cardio, and stretching videos. My heart rate got up to where it needed to be and I had a great time trying new moves an... Fri, 13 Sep 2013 11:29:26 EST Highs and Lows of Last Week http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5474685 I feel like I'm that boring part of the fitness journey again - the part where your new goal isn't quite new enough to feel exciting, nor are you far enough along to really appreciate your progress. The (seemingly) endless days of effort that will eventually add up to progress. <BR> <BR> High: Tried a gluten-free beer at a baseball game! <BR> Low: It didn't agree with me at all, and I am still paying for it. <BR> <BR> High: My jeans that had been getting tight while I was figuring out th... Tue, 3 Sep 2013 13:42:49 EST Macro Ratios http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5469794 Macronutrients - do you think about them? (Fat, protein, carbs - the building blocks of nutrition, without mention of the other important nutrients such as vitamins and minerals.) You can see the breakdown at the bottom of each day's nutrition report. (Plus, you get sparkpoints for looking at that report! :) ) <BR> <BR> My first trainer wanted me to eat 50% carbs, 30% protein, and 20% fat. It worked well for me, but I was perpetually preoccupied with protein and I relied pretty heavily o... Thu, 29 Aug 2013 10:42:25 EST A Friday In The Life.... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5464250 For whatever nosy reason, I love reading about what other people do in their day-to-day life. I thought I'd recap my day in case any of you feel the same way! So, today: <BR> <BR> 5:30 - Stop hitting snooze and get workout clothes on for some stretching, a few sets of tricep and dolphin push-ups, and several unsuccessful rounds of tabletop holds due to a very excited new puppy who is very excited that I'm on the floor. Choreograph the first half of the routine that I'll teach the kids at ... Fri, 23 Aug 2013 16:46:14 EST Half Marathon Training http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5461161 A friend wants to run a half marathon in October and I (stupidly? selflessly? masochistically?) offered to help him train and even run it with him. I've run a bunch of 5 and 10ks in recent years but my last official half marathon was way back in 2009. <BR> <BR> We're training together 3 days a week: <BR> - one long run (increasing about 1 mile per week until we get all the way to 13) <BR> - one day of speedwork (tempo runs, repeats, fartleks, or "hills"...as if we have any of those where we... Tue, 20 Aug 2013 15:19:50 EST Hypothyroid Symptoms I Shouldn't Have Ignored http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5450205 I've found a lot of helpful anecdotal information on Spark, and I'm jotting down this list as I start my journey to avoid full-blown hypothyroid in case it helps someone in the future. As I read over the symptoms of hypothyroid, it's like I've found a checklist for everything that's been physically wrong in my life (aside from the gluten allergy). I'm not a medical professional or offering a diagnosis to anyone - this is just another anecdote about how I figured out what was going wrong wit... Fri, 9 Aug 2013 18:51:45 EST This Week's Menu http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5448949 In case you were dying to know what I've been eating now that kale smoothies are on a hiatus.... <BR> <BR> - Pumpkin Cheesecake bars (made with oats, canned pumpkin, stevia, and a little bit of cream cheese) <BR> - Yogurt with protein powder and chopped plums <BR> - White beans with fresh mozzarella balls, cherry tomatoes, rosemary, and olive oil <BR> - Sliced apples with manchego and walnuts or brazil nuts (total winner of a snack!!) <BR> - Scrambled eggs with arugula and potatoes OR a cass... Thu, 8 Aug 2013 14:37:46 EST A Thyroid Tale http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5445173 According to my most recent tests, my body fat is down to 18%! It doesn't look like it to me, but I'm terrible at seeing my own progress and at appreciating results that aren't the results I was seeking. I've definitely gained a few pounds of muscle, but I'd really like to lean out a little more. These "last 10 pounds" have been a struggle for too long, so I decided to investigate what the hold-up might be. <BR> <BR> I went in for my annual physical and took a fresh look at my numbers - a... Mon, 5 Aug 2013 11:32:49 EST Fancy Recovery Smoothie http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5427552 My day started with 90 minutes of choreography, after which I rushed out to teach zumba and a dance class for kids aged 4-12 (adorable! so many hugs!). Next up was an hour with the TRX bands - lots of tricep and oblique work today, so I may not be able to stand or drive tomorrow :) <BR> <BR> Before I pass out for a nap, I thought I'd share my fancy recovery smoothie that I concocted today: <BR> <BR> 1 plum, pitted <BR> 1 big handful (about 1.5-2 cups) baby kale leaves <BR> 1/4 cup chopped ... Sat, 20 Jul 2013 17:55:19 EST Two Year Sparkaversary! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5420556 Progress never looks the way I though it would. If I don't stop and reflect, I seem to miss it altogether. <BR> <BR> I have been thinking of this as a maintenance year, but I looked back at my one year sparkaversary and realized how much farther I've come in this year than I've given myself credit for. (Last year: <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4968634 </link> ) <BR> <BR> Here's a quick review of some of my gains and losses from the past year:... Sun, 14 Jul 2013 09:47:53 EST One Mile Run http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5418901 Today I went for a mile run before work. I used to regularly run 6-10 miles, so my brain wants to be like cool, no big deal, you should run more. Here's why I still think my run was awesome: <BR> <BR> 1. I hit snooze twice but I still went, even though that meant I had to take my breakfast to go. 15 extra minutes of sleep is usually enough for me to decide to skip a workout, but today I went for it anyway. <BR> <BR> 2. I told myself I'd jog at an easy 12 min/mile pace, but when I checked... Fri, 12 Jul 2013 12:34:57 EST By a Thread http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5417050 I try to be a positive person, but some days are a LOT to handle. By lunchtime, I found myself on the brink of a really sour mood - not useful to me or to anyone around me. Here's how I beat it today - what other tips do you use to get out of a bad mood? <BR> <BR> #1: Distraction. I found a friend to chat with for a few minutes about our crazy mothers (not the source of problems today, but always a good discussion topic). <BR> <BR> #2: Change of scenery. I escaped from my desk at lunch... Wed, 10 Jul 2013 18:52:03 EST Peach Tart and Blueberry Corn Cakes - Two Breakfast Recipes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5412282 The three dishes that I've been able to unpack have been getting a lot of use this week! (I made a questionable decision about refinishing the kitchen cabinets before I move in...at the moment I have .5 cabinets to use, because that project is going to take about 7 times as long as I had anticipated.) <BR> <BR> First up: Peach Tart...or a tart with any fruit that you have on hand! <BR> <BR> Crust: <BR> 1.5 oats, ground <BR> 3 T butter or coconut oil <BR> pinch of salt <BR> 1 packet of stev... Sat, 6 Jul 2013 10:40:27 EST Recovering from Small Setbacks http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5411585 I did indeed buy a house, and as of Sunday I actually live in it full time. Along the way, 2-3 extra pounds crept on, which is not in my plan of losing these last 5-10 pounds of fat. <BR> <BR> All things considered, this is only a small setback. I've had some frustrating mornings where pants were a little tighter than I'd like, but I know it's nothing I can't fix. Here is how I bounce back from these kinds of changes: <BR> <BR> 1. Relax. I am prone to gaining fat from stress (I think ev... Fri, 5 Jul 2013 14:10:48 EST 11 weeks of progress in 1 photo http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5367716 I feel either brave or stupid for posting this :) Slowly but surely I've been chipping away at the changes I'd like to make! <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1057861554.jpg"> Sat, 25 May 2013 16:17:34 EST Overdue update - teaching zumba, buying a house, but... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5335526 But STILL working on getting enough water and calories in :) <BR> <BR> Today I went under contract on my first house. It's very exciting - and one of the bedrooms will be set up as a studio where I can do personal training and teach zumba! (For once the weird zoning laws in my city will pay off in my favor.) <BR> <BR> To go along with that, I'm getting zumba certified on Saturday. I can't wait! I already have my own choreography for a handful of songs and I love getting a class pumped f... Thu, 25 Apr 2013 17:04:37 EST Great Friday http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5304498 I'm happier than I should be for a Good Friday. <BR> <BR> Today I got my hair cut for the first time in 6 months...and for the first time since I really felt awesome about all of my progress. Then I went and bought my first tube of bright red lipstick (over 30 and I've never worn red lipstick - a crime). I've got a new ($20) pair of skinny jeans on in a super small size, I'm wearing a floaty tank top that actually hangs right instead of running into lumps and bumps, and I wore heels all da... Fri, 29 Mar 2013 15:10:54 EST Broken Plateau http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5287892 The scale moved earlier this week and won't STOP moving - which is very exciting :) Looking back at my recent workouts and nutrition, here's how I think I broke this last plateau (about 5 weeks with no definite drops on the scale). For reference, I'm at about 20-22% bodyfat and within a few pounds (5-10) of my goal weight (which is the middle of the "healthy" BMI range for my height). <BR> <BR> 1. I ate more! I am still tracking my workouts and my food intake, and I was ending up with a d... Fri, 15 Mar 2013 15:14:42 EST "Used to be fat" dilemma http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5276099 I just looked back over my blog posts from the past three months to see how I'm doing with my goals and I have to say wow, sparkfriends, thank you for your support! Such amazing comments :) I love this community. <BR> <BR> I'm pretty proud of how far I've come in my journey toward a healthier, fitter me. My goals are coming along nicely despite what the scale may or may not say...the "extra" on my arms and upper thighs is barely pinchable, I am so incredibly strong from TRX that I don't e... Wed, 6 Mar 2013 14:49:51 EST Grain-Free Chocolate Pancake Recipe + General Update http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5263658 Ingredients for 6 3" pancakes (scale up as needed): <BR> 3/8 cup almond butter <BR> 2 eggs <BR> 3 T cocoa powder <BR> sweetener to taste (agave, stevia, sugar...your call) <BR> <BR> Method: <BR> 1. Heat a pan (I used a cast iron skillet with a bit of coconut oil) or griddle to pancake temperature. <BR> 2. Mix the ingredients until smooth; spoon into hot pan 1 T at a time. <BR> 3. Cook about 3 minutes (assuming a 3" pancake); turn and cook 1-2 minutes or until firm. <BR> <BR> ...this may or... Mon, 25 Feb 2013 16:30:48 EST Grain-Free Pancakes (only 2-3 ingredients!) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5246671 I served these topped with plain yogurt, finely chopped apple, and homemade almond butter...they were gone in under 10 minutes. <BR> <BR> Ingredients for 4 3" pancakes (scale up as needed): <BR> .5 cup mashed sweet potato or banana <BR> 1 egg <BR> 1 egg white (optional but I like the consistency it gives - a bit firmer) <BR> fun things like ground flax, chia, ginger, cinnamon, etc. (optional) <BR> <BR> Method: <BR> 1. Heat a pan (I used a cast iron skillet with a bit of coconut oil) or grid... Mon, 11 Feb 2013 16:33:40 EST Phantom Photo Fat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5240573 I got stuck in front of the "fat" mirror last night in a dance class...you know, when the mirror isn't installed flush with the wall and the angle is exactly correct for adding 15 pounds in all the wrong places? <BR> <BR> After that, I went out salsa dancing with a friend and got snapped in a photo by the DJ. Having had a "fat" night earlier I was dreading seeing the photo...and struggled to identify myself in the dim club lighting. <BR> <BR> I mean, I panicked trying to find myself in... Wed, 6 Feb 2013 17:58:41 EST Tonight's Tabata http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5237909 20 seconds each of: <BR> <BR> skier lunges <BR> star jumps <BR> mountain climbers <BR> jump squats <BR> donkey jumps <BR> jumping lunges <BR> mountain climbers <BR> star jumps <BR> <BR> ...with 10 seconds of rest in-between and a 3 minute cool-down. (I was already warm from 2 hours of zumba). I pushed to get at least 30 reps of each into each 20-second interval; I wasn't always successful, but I always got in more than 20. Then I had 15 blissful minutes of stretching. Looking forward to... Mon, 4 Feb 2013 22:09:54 EST