Workout Remix - The Run Plus

The Beast and I recently had our run at the track and as always it was no easy task. We get our 12 laps in and the plus

How's this for a plus workout - between laps we would exit the track and go onto the field:
50 Jumping Jacks
20 Jump Squats
30 sit ups
10 Burpees
20 Pushups
40 Mountain Climbers
Planks - the standard and remix

After working up a sweat, it's time to go.


And The Beast goes on...


How about you? What's your workout remix?

And Then There's FlyWheel - Fitness Adventure Continues...

Early in the morn before the sun arose, we headed to the city that never sleeps to get our Fly Wheel on. What on earth is Fly Wheel you ask? Well, it's a cycling class where the instructor takes you through an exciting yet intense spin. Of course in our goals to improve on our health and wellness - we just had to do it.

We hurried in to make the 6:00am session. Checked in the locker room, selected our shoes, grabbed a towel, a bottle of water and ran on it to the class. Our instructor Jared was perfect for my early morning version of a boot camp cycling session. He was ready to get it on while we adjusted and clicked ourselves into our bikes. We were given the opportunity to gauge our workout by participating in their in-studio Torqboards - I did not.

The room was dark with the spot light on Jared it was like a stadium setting - I loved it. It gave me comfort in knowing that I would not be distracted or a distraction to the real cyclists. I blended in with the class at least as long as I did not pay attention to the top cyclists as they appeared on the screen above the space where Jared lead us.


The 45 minutes of cycling to the music added to the excitement of being in the class. Jared would call out the level of adjusting our resistance as we cycled and encouraged us enthusiastically to go for it. Although the room was dark and no one was watching, I dared not slack off on the moment. I felt the burn as my thighs were awakened to the active movements of the early morning. It was intense, we were given a moment to drink our water and dry off as we sweated ourselves with puddles of water hit the floor. Towards the end of the class, we used our weights and then ended with a stretching that really made a difference.

It was time to dismount and unclick myself from the pedals. I was relieved yet recharged. It was time to grab a towel and take a shower. The good thing was to be completed with our workout before 7:00am. In fact, there were some people showering and getting dressed for work. How cool is that?


There were bottled waters, lovely luscious looking green apples, towels and comfy sofas in the locker room area. Hopefully, we will have time to sit and grab an apple. However, it was a weekday morning and there was no time for relaxing.


As we walked outside, we were greeted with the morning light just like it was back in the days when we were coming from a night of dancing at the club. This morning we were leaving energized, ready to take on the day :-)Sooooo, what's next on our fitness adventure? Let's see.

Heart and Soul - SOUL CYCLE

Here's the thing - we are on a mission. It's pretty serious and focused. However, with our determination to improve on our health and wellness, we are not going to the extremes. We're just adding some challenges along the way. This weekend we put our hearts and soul into cycling. There I was skipping along to the cycle class. After all, I know how to ride a bike.


Enter the SOUL CYCLE to the most friendliest team of front desk staff. We checked in, headed to the lockers, back up the stairs into the cycle room. We were assigned a bike, I had all the adjustments made for my comfort. Well, that was a silly assumption of mine - there was no need to think of comfort. An intense 45 minutes with a fun team of instructors, a room full of cyclists and then there was me. We cycled to the music of Taylor Swift vs. Kanye West - how cool is that? Yes, it was a lot of fun. Naturally, I knew not one single song, not even a line but the beat was perfect for the cycling frenzy. We rocked it as we peddled up and down - side to side. According to the way that the class went, there was no need for the seat except towards the end when it was time to wind down. My confession - I took a seat and peddled like a mad woman. I stood and peddled when I could muster up the energy and rocked along with the music. I lifted the weights and peddled. I screamed/shouted along enthusiastically blending with the serious peddlers.


The Beast was in the class - peddling along. SOUL CYCLE was perfect for him, he cycles for miles on end and will be cycling in a few weeks with the New York Century Bike event (they have a 100 mile cycling event). One of our daughters was also cycling along. She was fantastic. SOUL CYCLE was another jolt - just the challenge that I needed. I left the class drenched in sweat - that brought a smile to my face. We did it!!!

What's next???!!! I say let's just pray the pounds away.

Mixing It Up - Working It Out

And as the summer continues, the workout is in full gear. The runs, walks, indoor workouts have all added to a fantastic fitness routine. In fact, I look forward to running with the Beast as we go around the track and mix in burpees, jumping jacks, jump squats, mountain climbers, push ups, a variety of planks, etc. in between laps. I can assure you that it's not an easy task. I complain/whine as I go along, yet I feel so accomplished at the end of our workout (getting in three miles of running). It's called the Run Plus ;-)


The Run Plus is fantastic. Sometimes we need to shake things up in our workout routine and taking a boxing class at the Shadowbox NYC was the perfect remedy. We got in a 45 minute set with Jaws which was absolutely grueling for me. Jaws is a petite lean machine with a beautiful smile. However, once the session began, it was on and popping. We boxed and did a variety of exercises in between just like the Run Plus. There was no time for whining, the class was moving along and using every minute to jump on to the next thing. At one point, Jaws instructed the class to use the form and consistency like this person - of course when I turned around to look it was none other than The Beast.


Overall, the boxing session was quite an experience. The next morning I woke up feeling sore all over. I smiled as I ached, I knew that it was all worth it. I reached for the weights - the workout must continue.

How do you mix it up?

Summer Treats - Tropical Fruit Salad

Summer is here and the fruits are swelling with juicy flavors. The season to enjoy the healthy treat without the guilt is now - let's do it.

Laura Vitale is going to show us how to make a Tropical Fruit Salad and for those of you who would love to be in the tropics, join me as we allow the fruits to take us there. Best of all, we're doing it up in a healthy manner. Let's pump the brakes for a quick second - if you are a diabetic or pre-diabetic you should discuss with your doctor before diving in. Some fruits are high in carbohydrates and may cause your blood sugar levels to elevate.

Colonoscopy - Early Detection

The time has come for me to check on my colon. Although I am not 50 years old, I have to be cautious and diligent as my father had colon cancer.
Colon cancer is cancer that is found in the large intestine which is in the lower section of the digestive system. When you hear the term colorectal cancer, it refers to the last few inches of the colon known as the rectal area. Colon cancer on it's own is mainly found in the upper area of the large intestine.

I was prompted to have a colonoscopy after moving my bowels and seeing some blood in the toilet. It was a shocking and scary moment. I had never seen anything like that in my bowel life. Needless to say, I had to make some calls. Thank God for cell phones, I took pictures and shared them with my Internist and of course my King. The concern here was that by the time one experiences symptoms of colon cancer, it may present a huge problem.

In preparing for the procedure, I took my prescription of Golytely to the pharmacy. In addition, I purchased a 10 oz. bottle of Magnesium Citrate (Lemon Flavor) and a box of Dulcolax. The instructions to prepare for the procedure begins as early as seven days in advance. No arthritic pain medications, Advil, Motrin and Coumadin, Plavix and other blood thinners should be discussed with your personal doctor to see if you can stop
taking them in preparing for the colonoscopy. The food you should avoid five days prior to the procedure are celery, corn, peas and tomatoes. The day before, you should not eat milk, ice cream, nuts, seeds or raw vegetables.



The Day Before

I enjoyed a light breakfast and a light lunch. I filled the powder mix of the Golytely bottle with water to the 4 liter mark and shook it like a martini mix. At 4:00PM, I took 4 Dulcolax tablets with water and then at 6:00PM it was time to drink up. This was the point of no return, you could only drink clear liquids and nothing at all after midnight except for the Golytely mix as directed. The rest of the evening was not for the faint at heart, it was a thorough cleansing of the digestive system.


The Day is Here

Up early, raring and ready to get it done. I arrived ahead of time and before you know it, I was in and out. My King and I went out for lunch and then home. At times all was normal, we laughed and talked but my mind would wander off into the questions of the results. After a colonoscopy, it is advised that one should take it easy in resuming their meals.

The Results

Off to the doctors two days later for my physical. I was anxious to hear the results of my colonoscopy. Needless to say, I was bracing myself - whatever the results, I will accept it and then I will move accordingly. Here it goes: "The good news is that you were a great read (referring to the colonoscopy), we were able to see everything clearly which is very important. At this statement, I felt myself shifting in the chair, crossing my legs and holding on firmly to the arms of the chair and for some reason, a smile was on my face. I knew there was more to come, seeing that the good news had already been shared. He continued: "We found a polyp, we took it out and sent it to the lab for testing. The results shows that it tested positive for cancer, it was very small and we caught it early." As it would just happen, I remained calm, my smile still placed on my face as though I felt that all was well. I was alone hearing that I had tested positive for cancer. The smile was my way of soothing myself. My King, my children were all at work. After a thorough review of my results and my health regimen, the physical began. I could not wait to call my King. Should I wait until he gets home? I just couldn't keep it to myself, I called. I shared the news as calmly and as positive as possible. After all, it was caught early. The King was just as calm and encouraging as expected. Shortly after our conversation, I received an email, it was my King expressing how the news of my results was like a punch. I knew that my children would not be able to handle the news very well but it was important for them to know - family health history is extremely important. This was a NEED to KNOW. My children cried, it's just unnerving hearing the results. They understood and were relieved to know that it was caught early and now they too have to be on the alert for their own health. Next up calling my siblings.

Background

In many cases there are small polyps that are often benign/noncancerous. In some cases, the polyps develop into colon cancer. There is little to no symptoms. Fortunately for me, the source of the bleeding was from an internal hemorrhoid. If I could give it a hug and a kiss I would, that hemorrhoid was responsible for the early catch of cancer. On the other hand, I am still processing the fact that it was positively identified as cancer. Now when I speak on the importance of early detection, I speak from experience.

If you notice any of the following, you may need to call your doctor:
When you notice a change in your bowel habits such as an incomplete bowel movement, constipation, diarrhea or a change in the consistency of your stool
Rectal bleeding or blood in your stool
Persistent abdominal discomfort, such as cramps, gas or pain
Tired or weak
Weight loss without trying

Family Fitness Challenge

Spring is almost over and summer is just a few weeks away. The goal to improve on our health and wellness continues as it has moved on to another level in the form a family fitness challenge. The Beast (my husband) has placed a call out to the family to join us as we work to shed the excess weight and maintain a healthy lifestyle. It all began the day after Memorial Day we submitted our weight and the goal weight. The challenge is to get in a workout everyday, make healthy choices when we eat and we get one day to relax. On our relax day, we can indulge a bit in the thing/s that we love. On my relax day, I enjoyed a slice of apple pie and a bowl of ice cream after dinner on Sunday.

We check in daily, sharing our workouts of the day and cheer each other on. It's actually a fun way to hold each other accountable to stick to the challenge.


While we're all in this together, there's a bit of a competitive spirit that lies within us. Almost everyone has claimed to be the winner at the end of the challenge.

Here's an example of one of my workout sessions with The Beast
3 miles of running
3/4 miles walking
50 mountain climbers
20 Jumping Jacks
20 Jump Squats
20 Squats
30 Burpees

Needless to say, I think I know who will be the winner in the end ;-) How about you? Wouldn't it be great to encourage your family to join you in a fitness challenge?

What's On The Easter Menu?

Easter is upon us and the Christian and Catholic community are gearing up to have a wonderful celebration of the resurrection of Jesus Christ. The greatest sacrifice has been made and the end of Lent and it's reverence continues. Making sacrifices are symbolic in terms of giving up bad habits, things you love or things you need to improve on - all of these can be worked on during lent.

After service is over on Easter Sunday, the family and friends gather to have a feast and now that Lent has ended, it's on and happening. The traditions differ all over the world and the menus vary. What's on your menu? Here are some suggestions just in case you're wondering.

View How to Prepare a Traditional Greek Easter Menu on Howcast

From Parker Rolls to Brussels Sprouts and a Peanut butter Pound Cake, Al Roker shares some of his family Easter recipes.

Visit NBCNews.com for breaking news, world news, and news about the economy

All the recipes
Cake:

1/2 pound + 2 tablespoons unsalted butter, softened
2 ¼ cups sugar
1 cup smooth peanut butter
3 eggs
1 tablespoon pure vanilla extract
3 cups unbleached all-purpose flour
1 tablespoon baking powder
¾ teaspoon baking soda
¾ teaspoon salt
2 ¼ cups whole milk, warmed
Frosting:

1 ½ cups smooth peanut butter (same type as used in cake)
12 tablespoons unsalted butter, very soft
4 ½ cups 10X confectioner’s sugar
2 teaspoons pure vanilla extract
Pinch salt
4-5 tablespoons whole milk, as needed
½ cup roasted unsalted peanuts, chopped coarse, to garnish (optional)
Preheat oven to 350`F. Butter the insides of two 9” round cake pans, & line the bottoms with parchment. In the bowl of a standing mixer with the paddle attachment, cream the butter and sugar until light. On medium-low speed, beat in the peanut butter and vanilla until smooth. Add the eggs, one at a time, beating until smooth after each egg.

In a separate bowl, whisk together the dry ingredients until well blended. Add to creamed mixture alternately with warm milk, scraping the bottom of the mixer bowl frequently. Beat until thoroughly blended.

Pour into prepared pans and smooth the top if necessary. Bake 25-30 minutes, until top of cake springs back lightly when gently pressed. Cool in pans 5 minutes before turning out onto wire racks to cool completely.

Once cool, make the frosting: In a large bowl or in an electric mixer, beat together the peanut butter and butter until smooth. Stir in the sugar one cup at a time, adding the vanilla and salt as you go. Add milk as needed to make a spreadable consistency.

Place 1 cake layer onto a serving plate and spread with some of the frosting. Place the other layer on top and spread the top and sides with remaining frosting to cover the cake completely. Garnish top of cake with chopped peanuts if desired.

Coffee, Tea and More

It was a surprise trip. My King told me to save the date and that was all he had to say for me to get all excited and wonder where were we off to. It was early in the morning so I knew it wasn't to see Prince in concert or then again Prince would be able to pull off something like that - a sold out early morning concert. Well, that wasn't the case, it was another cool surprise.


We were at a Coffee and Tea Festival. How cool is that???!!! Although I would call it more of a Tea and perhaps some Coffee Festival; for every five tea vendors you may see a coffee vendor. Clearly, the teas outnumbered the coffee. I was in tea heaven. The vendors were there with the some of the most exquisite teas and encouraged us to take a try. It was like being at the buffet for teas.


It was a fun environment as the vendors had pulled all the stops with their branding. The Tea Pigs gives the impression of a farm grown type of tea - sipping and saying 'top of the morning to ya.' There were samples of bread, cakes, dips and we even purchased empanadas. The bread and cake samples of tastefully simple was absolutely delicious. You should check it out.
As we were leaving, I took a snap shot of the crowd that was waiting on line to enter the festival. It was incredible.


I could not wait to get home. The goodie bag we received had quite a number of items that I had to explore. As soon as I took off my coat, I emptied the bag and then I took a snap shot to share with you. Teas, sugars, coffee, magazines, coupons and even a Colgate tooth brush was included. However, I only took a picture of the coffee/tea related items.


The folks at Fully Spirited were a fun bunch who beckoned us to come on over and try their full spirited liqueur cakes and the sample was soooooo delicious and moist we couldn't resist. My King pulled out the cash and our first purchased was made. The next purchase was NEKTAR honey crystals which was reviewed by my King--> The honey crystals are good. Not quite spoonful for spoonful with the natural state but it is quite a bit less messy which makes it nice at work or if you are on the run.

Here's our at home sample share. We split the chocolate raspberry and limoncello while I kicked it up a notch, sipping on wine - proved to be too much liquor swirling around in my mouth.

There are still some treats left to try:
Bauli Mini Croissants
Mrs. Thinster's Cookie Thins
Nature's Bakery Fig Bar (Raspberry)

What's your idea of a fun festival? Coffee. Tea. Food. Music. Books. I love them all!!!

What's Really Good With The Wine?

What on earth is going on? That was my reaction this morning while I watched the CBS Morning Show. There was a segment with Kevin Hicks who founded Beverage Grades his own laboratory and began a process to test wine.

According to his findings, there were very high levels of arsenic. What he discovered shocked him.

Now here is where I am sitting up and paying close attention. Not that I'm a wine connoisseur but I have had many conversations/questions pertaining to wine and it's benefits. The benefits vary from heart health to the prevention of cancer. Yes I've heard it all. On a personal note, there are times when we would sip on a glass of wine in celebration for a celebration or with an occasional meal. It all seems healthy and harmless. Needless to say, this news report was not good.

The segment continues as Mr. Hicks stated that he analyzed more than 1,300 bottles of wine.
Here's the kicker --> Almost twenty-five percent had levels higher than the Environmental Protection Agency's maximum allowable amount of arsenic in drinking water: 10 parts per billion.



Interestingly, there was a pattern. Sadly, it has to do with the price. Yes indeed - the lower the cost per liter basis, the higher the amount of arsenic. What's even more alarming, is that you could have purchased it at your local Trader Joe's Two-Buck Chuck White Zinfandel - with flying marks at three times the limit. For the fun, feisty and seductive bunch who purchases a bottle of Ménage à Trois Moscato for the giggles, well that was four times the limit. The arsenic winner here is the Franzia Blush, this had five times the EPA limit for drinking water. Whew, let's take a moment to let that sink in, give thanks that we are still alive to read this and proceed with caution from hereon in.


Get this, naturally these findings must surely be something that the wine companies would be interested in knowing. After all, their goal is to sell wine not poison its consumers. Mr. Hicks shared the test results to some of those wine companies and as you'll see here's the outcome.



Before you panic, please note that wine is still good for you, the adventure is to know which one can you really trust.

And the Beast Goes On!!!

Since the last post on my major feat of the winter run, I totally dropped the ball. This winter season seemed to be the snowiest ever - well at least in a long time. Every other day, the flurries would fall from the skies and pile into inches. The temperatures plummeted to single digits and wind chills reported to have a feel within the negative teens. Needless to say, there went my winter run.

Fast forward to March 10th, with the morning temperature back in the 30's and heading up to the 40's - it was time to head back out and get back on track. This time it was different as I heard my King (the Beast) ask if I wanted to go for a run, my heart sank. Our ideas for a run are way different. My run is just a smidgen above a snails pace, his idea is like a cross country pick up the pace and let's go. Prepared to challenge myself, I agreed to run knowing that it was going to be a rough one.

What I wasn't prepared for was the slick patches of ice. The day before was beautiful, a high of 50 was instrumental in melting the snow. However, there was some refreezing due to the drop in temperatures over night. We ran up on hills, on mounds of snow and gingerly ran over icy patches. It was like a boot camp run, testing my ability to make it through. I tried my best to keep up as the beast was way ahead of me. Over all, I made it through. Once again, I am proud of my efforts and now that the season is changing, I will be back out there even if it means I will go for the challenge run with my King - the Beast.

In the meantime, if the weather decides to take a turn, I will take full advantage of the indoor workout. How about you?

Update: Friday the 13th
It was 32 degrees so the Beast and I headed out for a run this morning. Although the path was much better as the snow has melted even more - it was a tough one. So tough that the beast was way ahead of me and kept running back to tell me to pick it up. With an aching knee, I begged him to go ahead - "I'll make it" but the truth is I felt like giving up, turning back and walking home. Here's the kicker, as I ran at a pace that allowed me to focus on running, the beast would make announcements to alert me that "this is the tough part" or "pick up your knees we're going up this hill" - things I really did not want or needed to hear. I just wanted to run the best way that I could. The best part of it all - I did it and I am so glad that I did.

Winter Fitness

And just like that, I mustered up the courage and went out for a winter run. Yes indeed. Over the years I watched people jogging/running in the winter weather and I would wonder how on earth do they leave the warmth of their covers and venture out into the freezing cold air. Surely, they must have lost their minds. I guess I should consider myself a conditional runner. I will go for an early morning run when the weather is nice and warm. I will gladly get out of bed at 5:00 am and run to my hearts content even making it up some steep hills and finishing at 5 + miles.

However, today as I completed my morning prayer and meditation, I turned on the news and saw that it wasn't snowing and it was 30 degrees. I kept thinking to myself, I should do it - I should go for a run. I'll layer up and head on out. It was still a bit dark and I wasn't sure if the roads and sidewalks would be clear enough from the snow. I went on out and walked to the main road and that's when I began the run. I ran a long stretch of the road to an end that lead to the highway and then returned feeling like a champion. I couldn't believe that I ran in 30 degree weather and it wasn't that bad at all. I checked out the distance and came in at 3.34 miles, imagine that???!!! Not only did I do the unimaginable but I put in some miles as well.

So what's on your to do list? What have you thought of doing but just haven't done it yet? I did it and I know I will do it again. I am officially a runner of all seasons.

Soups On - Savor the Moment

Winter is in full swing. The temperatures are a great reminder of the season. After having a few weeks of snow, snow storms, blizzards mixed with freezing temperatures, the need to be warm and cozy extends to the craving for a warm bowl of soup. Here are a few soup recipes that will surely be a treat. Martha Stewart and Laura Vitale share some tips worth trying.

Here's to a delicious and warm remedy for the winter.

Chicken and Dumplings Soup


Roasted Tomato Soup


Pumpkin Soup

Reflections of 2014!!!

Made it this far by FAITH!!!



January

It's hard to believe that it's over -- 2014 came in with a big bang as my King made his Big Five O a few days into the new year. The year was off to a terrific start.


April

30th High School Reunion - crazy, right???!!! I still can't get over it. What's even more insane is that my principal and some of the nuns are still there. It was great seeing them. It was also wonderful to see my classmates.
(all classmates not pictured here)


May

As usual, we participated in the annual Revlon Run Walk for Women's Cancers and our team increases each year. Classmates from my high school joined our team for the walk.
(full team not pictured here)


June

We welcomed a new member into the family this summer.
Seems like each year my family continues to expand. Here we are at the baby shower. A new year, a new grand-girl.




August

We have a few birthdays this month, we celebrated the matriarch of the family. My mother is now 92. My brother, my youngest daughter and my mother in-law also celebrated their birthdays in August. As life goes, my King's grandmother passed away at the age of 105.



October

Now if you recall, in Reflections 2013, I shared some exciting news and I am over the top happy to share the update.
On October 22, 2014 the documentary for The Day That Changed My Life was shown at the Showcase Cinema De Lux Theatre. This is where I emphasize that it is sooooo important for you believe in yourself, have faith and trust the process of your assignment. Nothing ever goes smoothly, challenges pop up at every turn. It is up to you to work through them and remain focused and that's just what we did.
On the night of the documentary we had a Nor'easter. Naturally, I went into a full on whining mode. God why would you do this? Why would you allow us to get to this point and then have a torrential downpour on this day? However, he showed us that the rain was there to prove that our message was important enough for people to actually brave the weather conditions and support us. We had people who came in from Pennsylvania, New Milford, CT as well as those from Westchester, Bronx, Brooklyn, Staten Island, New Jersey and Manhattan. Alumnae from my all girls high school Aquinas Class of 68, 83, 84, 88 and 2004 were also in attendance. It was a success, we had a wonderful reception which included a special treat for the audience - strawberry chocolate chip cookies from Pop & Bessies in honor of Pinktober. It was incredible hearing from people who had survived cancer, lost a loved one to cancer or currently being treated for cancer - all thanking us for sharing the documentary on the big screen.

By the way, October 22, 2010 was the final day of The Day That Changed My Life - Off Broadway play in New York. How incredible is that???

Well, we are also grateful that the Showcase Cinema De Lux theater believed in our project enough to open their theater to us. Initially when I thought of doing a documentary, it was with the intention of making DVD's and marketing to Netflix, Hulu, etc. Never did I think that it would make it to a theater - the thought never crossed my mind.
Lesson: Follow your Dreams - Believe; have FAITH!!!




In December we celebrated our love, it's like our personal Valentines Anniversary day. And if my life isn't interesting enough, I was contacted and interviewed on BBC World News International. Yes, 2014 was a mixture of all things.


So as I literally lay on my yoga mat in the middle of Times Square, I am facing the sky. I've always had a fascination with nature, specifically the sky. It hosts the planes, the birds, the stars, the moon, the sun, the clouds, etc., and I wonder what is really beyond the blue - there seems to be no end. Much like my year, caring for my elderly loved ones, checking in on changes with my own health, working on my assignment, completing two books, being reappointed to serve another term to serve others through healthcare (cancer), process of having another contract with a publisher for my book, the documentary moving on to even more venues....

It resonates with me as I realize that all I have to do is Let Go and Let God........

A stand in ovation to 2014, I give thanks to God for ALL that I have experienced. I am confident that 2015 will be AMAZING!!!
(I took this picture)
Reflections 2013
Reflections 2012
Reflections 2011
Reflections 2010
Reflections 2009
Reflections of 2008