BODECI body

Change is the only absolute.

2011-08-16T13:40:00.000-07:00

It is sort of comforting to hear that. Change can be kind of scary like when moving to a foreign country or going through a divorce. But if we want to change for the better, it is a good thing. I guess if we want something bad enough, we'd be willing to change those patterns of our behavior that has lead us to our current outcome. If the current outcome is starting to look shabby, change is the only absolute! It will either get worse or it will get better. We get to choose.

I dislike (immensely) dealing with financial matters. Whether it is all that confusing small print from the declarations of some financial institution (see, even the word institution sounds so uninviting!) or balancing the household checkbook (which is often confused with my business account), I have severe avoidance issues. But, the only way I will be able to one day have financial freedom one and financial confidence today, is to start crossing off those financial "to-do's" from my list, now! I need to make the last thing I want to do the first thing I do!

The truth is, I want to know where I stand financially and I really want to understand things like investment portfolios and IRA's, and why I can't seem to have a consistent increase my retirement accounts. (Actually, I'd welcome a stable balance!)

So, I did the last thing I wanted to do on my list, I paid my bills, de-cluttered my pile of bank info and anything that wasn't important I tossed. Now I take a break to blog, another item on my list. Done.

Next, I'm going to finish that online fitness seminar to complete my certification requirements. (Ughhhhh....oops! new attitude! I'm going to do it!)

OK, I'd better get on it.

One Day She Faced Her Fears, Part Two

2011-08-08T22:53:00.000-07:00

(Continued from last week.) I didn't know what to say to Mary that day having seen the scale go up not down consistently for two months. And, she had made it clear she'd freak out if she saw her weight. At one time, demonizing the scale served a purpose for her, and for many women of our generation, because our cultural desire for thinness had become obsessive. But, the problem is not the scale but the type of power we give it.

Mary had worked as a financial advisor at a large firm prior to becoming a mom so I asked her, "How important is it to know your bank balance in sound financial planning?" The bottom line is the scale cannot vocalize a thought or opinion about you, good or bad. And you can use the scale for YOUR benefit; as a tool to provide helpful feedback for losing excess fat or for maintaining a healthy weight.

There is no end to this story. Most times Mary feels trim and strong and sometimes she forgets to check her balance. And Mary's happiness doesn't have a bit to do with what number is on the scale that day.

After reading Part One of One Day She Faced Her Fears, Christine, my friend and client, started a blog, Personal Priority to share her experience with weight loss. Losing the fear of not being good enough can be really liberating!

One Day She Faced Her Fears, Part One

2011-08-03T22:33:00.000-07:00

Mary (not her real name) is now twenty-nine pounds lighter than she was two and a half years ago when I first met her. She is strong and energetic, too, but she had to go through months of denial and an additional gain of ten pounds before she faced her fear and walked through the uncomfortable door called truth.

I remember with great detail our very first meeting, when her weakened musculoskeletal structure was not only blanketed in thirty pounds of excess fat, she was also layered with nondescript folds of faded sweat fabric. And even though she's an attractive woman, her over all look said, "I'm not worth it."

At that initial visit with me Mary told me she had just turned fifty and by her own admission could be identified as a career mom; her three children's hectic education, activities and social schedule kept her extremely busy . Mary took her job very seriously and I'm sure her kids were better off for it.

Mary had sat uncomfortably in a comfortable chair and stated her goal: she wanted to get into better physical condition and to lose unhealthy excess fat from her body. "I really can't believe how I've let myself go. I'm always so exhausted that the very idea of exercise just seems like living hell right now." She replied to my question about her current exercise routine. "That's why I'm here, I know if I pay someone, I'll show up."

"So tell me how you think your goal benefit you?" I asked.

"I really want my kids to be proud of me." She answered quickly.

After getting a pretty good picture of Mary's current lifestyle, I asked her if I could do a body composition analysis and fitness evaluation. "I won't get on that thing!" She declared as I started to pull out the scale. "I absolutely do not weigh myself. I just know it would send me over the edge!"

Courtesy of dreamstime.com

Because it is very important for my clients to trust me, I acquiesced and put the scale back. "I can understand your anxiety, but the scale has gotten a bad rap. To me it's simply a tool to see how your body is responding to your lifestyle changes."

She spent a moment in consternation, "I guess it's OK, I just don't want to know what the scale says."

I wrote her weight down discreetly in her chart and once I'd collected as many facts as I could about Mary, I discussed some ideas I had about how we could proceed with her fitness program.

Three weeks later, she was five pounds heavier than she was that first day. "I'm really starting to feel like I'm getting stronger. And, I think I've gotten lighter!" I wasn't sure what to say.

120 Days Later....

2011-07-28T21:25:00.000-07:00

120 days ago today I made the decision to go alcohol free. Free of alcohol? Yes, free.

As a result:

I seem to have become a bit more creative. I entered three pieces of my art in the Sonoma County Fair and received a first, second and a third place. And I really enjoyed the creative process while I was painting these pieces.
I feel improved sleep, digestion, skin, memory, energy and overall aging issues in general.
I feel more confident; I mean there is nothing like knowing I could be called on in an emergency late at night after a party.
I feel more available to my loved ones and more present in my daily routine.
I feel powerful as a role model to my children and others.
No longer have the "monkey-on-my-back" syndrome. ("Did I say something stupid last night? What did so-and-so say again? I wouldn't be feeling like this if I didn't have that last drink at the party. Oh, gawd! Did I really do such-and-such?"
I do not count calories.
Feel a bit leaner around my waist and face.
Love seeing the bright whites of my eyes when I wake early (feeling refreshed and not groggy).
I cannot dull the anxiety of stress from my roles in life and relationships (with the wonder drug of America!)
Have learned to cope with the hard edges of life with a new found attitude; I like myself and and I do not need to fix everything right now. I am OK today!
I am more calm.
I am more patient.
I am more forgiving of myself and others.
I bounce back from my monthly, long (airports, cancelled flights, delays, on my feet non-stop) weekend, travels seamlessly and ready to train and teach upon my return.
Feel a new high! Clear energy!

I have become a fan of the San Francisco Giant's. Now Randy wants me to go with him to the games.
He is still far more intense and into the actual game. I like the personalities of the players...and the food!

This time last year I was thinking about cutting back on my drinking. I thought perhaps 4 ounces of wine a day (for health purposes) would be the way to go. I think I thought the same thing a year before that and even the year before that. An on and on. I do not judge the moderate drinker (or the heavy drinker, for that matter) because I know how much a part of our lives alcohol is, especially here in the wine country! And, a drink or two is considered "good for you". (Adrienne, of the Rich Life on a Budget, wrote about her personal experience with A-Fib and it's relationship to alcohol.)

I also know the flip side of the overall "benefits" of drinking alcohol. We are all different in what we want for ourselves and how we spend our time on this earth. And we will change our priorities with age. Alcohol simply ceased to work for me anymore. It became more of a nuisance than a pleasure.

I never thought I had a problem with alcohol and I still do not think I had a problem with it. I didn't go through withdrawals or anything physically uncomfortable, but I did go through a period where I had to make the conscious choice to not drink. It wasn't that difficult and it is really OK if it were occasionally. I don't have to be comfortable all the time.

Get Out of Your Way!

2011-07-25T18:52:00.000-07:00

I moved out of my way and into to my life. Yep! My Life. And right now I feel fantastic!

There was a bit of catching up to do, so I didn't make my blog a priority for a while. I had bigger fish to fry like finishing all those half-done projects that took up precious space in my world, not to mention, made me feel guilty. I also got rid of the old and out-dated piles of stuff (or those projects that never made sense in the first place). I had to decide what was no longer working for me and be prepared to change it.

The pool was no longer working for me. It cost a bunch of $ to maintain and I felt guilty for not swimming more.
So I had it changed it into a Koi pond. (Thanks Randy!)

First, let me share with you how amazing it feels to not lug around that heavy, old, tired load of doubt, guilt, worry and shame. I still have just enough of those feelings to make sure I am not living in exalted joy twenty-four/ seven, but, I have to wonder why I continued to do those things that kept me pretty much in the same darn place I'd been at for a while; unfulfilled. (And guilty because how dare me not feel fulfilled when I have so much to be grateful for!)

I have worked at being on a spiritual path for most of my adult life and have read most of the self-help, spiritual and psyche themed books out there, but often, I'd feel more shame after reading those books than I did before; maybe I'm just not as good a person as they are.

But this isn't about spiritualism, this is about self-acceptance and without it, I would never be able feel the gratitude I was supposed to feel or "live in the present" when I was constantly worrying about my future. I finally forced myself to get rid of what was creating the self-doubt in the first place so that I could get the hell out of my way and on to living my joy. There comes a time in our lives when we need to get over our childhood, or whatever the story is we hold on to that keeps us a victim in our life. So, I worked in a practical mode; no more reading about it!

I decided to work on one thing at a time, just like I suggest to my clients. And, I decided, I would begin with what I never thought I would ever get rid of from my lifestyle: The first thing I got rid of was drinking alcohol.

And then everything just started taking care of itself. It is pretty cool what those kinds of shifts in our lifestyle can do for us! We are the ones who make our choices...

What is Better?

2011-05-27T06:41:00.000-07:00

realistic? yes, all it takes is the development of new habits.

Intensity or moderation. Longer or shorter duration. More protein less carbs. Less protein more carbs. No fat. No sugar. No dairy. No meat. No life.

Regarding shorter vs. longer workouts, I am of the mind to say any workout is better than none. Efficient programming is better than duration. If you are pinched for time, do a harder, quicker workout targeting the major muscle groups (chest, lats, glutes, hamstrings, quads and abs) is great. When you need to be a bit more careful due to injuries or limitations, go a bit longer and moderate your movement.

Regarding carbs, proteins and fats: be careful not to delude yourself into thinking one type of diet is the answer to your weight issues. ("I'm going to eat vegan now because I hear it is the best for you and I want to lose weight.") The key is to eat as organic, natural and whole as possible and to eat LESS than you are eating now. Most everyone I train says, "I really don't eat that much." Well, they are eating more than their body needs if they are overweight. If you want to weigh less, you must eat less even if you exercise regularly. Even if you exercise a whole lot! If you are overweight, it doesn't matter what else you do, you have to eat less. I have now said that three times, so I hope it sinks in. I have to repeat this to myself for about a month before I truly get it.

I realize there are some conditions that make it very difficult to metabolize calories correctly and one can still be over weight while consuming minimal calories. But those cases are not common and most likely you do not have a medical condition that makes you gain weight even though you hardly eat. (If you truly think you have a medical condition, consult with your physician to get the correct tests.)

Once again, the tried and true habits that work:

WRITE IT ALL DOWN
NO EXCUSES: WORKOUT!

I want to get into great shape!

2011-05-23T07:16:00.000-07:00

I have been challenged to get off my butt and write! A person close to me called and said, "please tell me what to do! I want to get into really good shape, but I have a busy schedule and feel overwhelmed at all of the diet and exercise advice. Where do I start? What should I do?"

Let me make this easy on you and me. If I allow myself to simply write without worrying about grammar and typos, I will be most inclined to stay on track and give you regular posts. Huh? This sounds a bit like getting in shape. It is the small and doable tasks that keep us moving forward. Trying to be perfect is no good when it comes to making changes! Let's start with the basics:

1. Stop eating junk! Start with fast foods and sugar filled drinks. Limit alcohol to one (tops two if your a guy) drinks per day. Avoid deserts and candy as much as possible.

2. Get moving! When in doubt, do one of my videos http://youtu.be/C_nY10yaHeo.

I will be adding some new exercises after I teach my class this morning. I need to get moving. See you soon!

Imagine That

2011-05-06T07:01:00.000-07:00

Now I had thought about her before I left to Nashville. "We live in this darling little town just out of Nashville. My neighbors are such and such and so and so (not their real names) country music stars. I am now running my own business, can you believe it?"

Annette, a beautiful stay-at-home mom, had been a training client and a friend for close to ten years before she, her husband and four kids moved away a few years ago. I had heard through the grapevine that she had opened a business and "Sweet Ce Ce's" was doing gangbusters.

You might imagine how blown away I was when I happened upon "Sweet Ce Ce's" practically next door to the John Lennon art show in the little town of Franklin. "Is Annette, I mean Ce Ce here?" I asked the impeccable employee behind the immaculate counter of one of the most comprehensive self serve yogurt and goodies shop I have ever seen!

Julie, the employee, texted Ce Ce and within a few minutes I received a call. "Where the *@#* are you?" Small world we live in, really.

Yes, this is how Ce Ce looks after staying up all night with her daughter's prom friends for an over-nighter!

The show was crazy as we were the main attraction for an annual street fair that weekend. We had a mob within our walls and a mob waiting outside for twelve hours straight. Finally on Sunday it rained and when we opened our doors, we had just a roomful of John Lennon fans. Ce Ce (aka Annette) came in early and we hugged and poured out as much catch-up as we could in fifteen minutes.

When Ce Ce used to train with me she was pretty convinced that her best talents and strengths resided in her dedication to her family via the domestic route. Her ambition was to raise healthy children and take care of her home while her husband brought home the bacon. But, as the recession loomed over their heads, California became too much a financial burden. Her choice to open a "Sweet Ce Ce's" had much more to do with her love for sweets and a mission to create financial freedom.

After only a year in business, Ce Ce had been written up in People and other national tabloids. Just take a look at what this amazing woman accomplished in a few short years! www.sweetceces.com

Oh, and by the way, such and such and so and so are regulars at "Sweet Ce Ce's". Now they have sold franchises and there are twenty-six stores with another twenty in the works. I have no doubt that most of you will find yourself in a Ce Ce's one day.

The crowds came in spite of the rain. After all, some of these folks came from neighboring Alabama as their home was leveled by the tornadoes last week and they were in need of some "Instant Karma" and a little positive energy. I think it is safe to say that survivors believe that when the sh*t hits the fan, you turn the fan off and get moving in a new direction.

What can you accomplish with a new attitude and a lot of hard work? What is your passion? What is holding you back from moving forward?

To Take Drugs or Not to Take Drugs

2011-05-03T15:20:00.000-07:00

I flew to Franklin, TN last Thursday for another John Lennon art show. Convinced my homeopathic and naturuapathic remedies would have me in the pink by the time my flight took off, I blew off LS's suggestion to have my doctor prescribe antibiotics just in case I got a respiratory infection from this hateful bug. "I'll be fine!". I laughed with certainty.

Ha ha. My laugh sounded like an emphysema victim on her last leg. Do sinus infections spread to your lungs?

There is nothing worse than blowing copious amounts of yuck from your nose in a packed airplane. People look at you like you're a Leper.

"Allergies", I mumbled to the woman on my left as the man on my right pulled his intrusive elbow away from the armrest. Dozens of wadded cocktail napkins later I contorted my body to rummage through my smaller carry on under the seat in front of me to retrieve a capsule of Advil Cold and Sinus and a few snorts of Nostrella.

What do you do when you have no choice but to ignore a raging respiratory infection and work a room packed with people from ten in the morning until ten at night? You decide to deal with it later, that's what. And you take drugs to abate symptoms long enough to finally collapse upon the hotel bed only to suffocate from nasal congestion in the middle of the night.

On my drive back from the airport yesterday I stopped at Walgreen's to buy more Advil cold and sinus and then called my doctor for a Z Pack. I had Randy pick it up so that by the time I was home, I could start my dosage. I'm not there yet, but I am beginning to feel like I may live to see another day.

How do people deal with repeated sinus infections? I am telling you I will never ever let myself get this close to an infection again. If I even think I am coming close to a sinus anything, I am calling my doctor and taking whatever I am prescribed. Maybe sinus infections are like poison oak, once you get a really bad one, you become immune.

On happier note, something really fantastic happened while at this show. I will tell you, it is a small world. You won't believe who I saw.... (next post)

13 days later...

2011-04-26T15:38:00.000-07:00

I am still alive! Wow, I used to brag how I rarely got sick, but when I did, I would be the first getting over it. Not this time. I have been humbled!

Now on my second week with an awful head cold, I am due to leave to Nashville for another John Lennon art show. It will be held at the Franklin Art Fair and we are the featured main event. I would love to travel with a clear head, but I guess I have been really lucky all these years and this time is an exception to the rule!

OK, I must confess: I have been completely alcohol free for a month. Yes a month and I want to say, I do not miss it.

Do not get me wrong! I have never been the kind of person to think drinking alcohol was "bad" for you and, in fact, have a reputation as a trainer to be very lenient with alcohol. Well, I kind of had to be, after all, I would be a hypocrite to suggest to a client to give up something I wouldn't.

This is the fuel source now. It's just water!

All the power just seemed to fizzle from my nightly glass of wine or vodka/ soda with a squeeze one day. I had just gotten back from Sarasota, Florida and I became obsessed with trying to lighten up our monthly expenses. (Those boys in college, you know!) My husband and I decided to turn our pool into a self-sustaining pond, complete with fish and lily pads. Then the sun came out and my energy escalated and the next thing we knew our vegetable garden was planted. Without my even realizing it, I had not had my nightly fix! Was it because my stress level went down? Was it because my husband decided he didn't want to drink anymore?

Whatever my reasons doesn't matter much to me. I have had my share and if I should want to have a drink in the future, so what? But for now, this feels really good! Oh, and I don't have that monkey on my back saying, "Well, you drank alcohol and it depletes your vitamin C, so that is why you got this cold so intensely!"

No, I just got a bad cold. So what?

"Purge, Organize, Beautify"

2011-04-13T07:56:00.000-07:00

That is my mantra when I am stuck in some area of my life. It is a simple formula for moving forward and making progress, but in the case of this being about making fitness (and lets face facts, appearance) changes, this mantra is especially effective! Don't believe me? Just try it! All you have to do is repeat the mantra when you are feeling like you are not making progress. Then actually do as you say!

First word is purge and it is one of the most important of the three, really. The word has gotten some bad rap lately, but the truth is, in order to bring in something "new" in your life, you must make room for it. Because of the very nature of weight loss, losing those energy blocking piles of stuff we accumulate over time, is powerful medicine!

To purge the piles of dated offers, correspondence and magazines, whose presence only seems to stress you, not comfort you, is cathartic and transformational! Finish preparing or paying bills that have sat unopened on your desk. Get rid of those things around you that only take up valuable space and feel your energy flow! Start slow, but continue throughout your life to make room for the new! (I could write an entire book on this subject. And will continue to touch on it throughout my life as a blogger, but for now I am just going to outline this strategy for body changing success.)

Second word is organize and for those that know me know I use this word a lot when discussing strategies for weight loss and fitness increases. You are your best when you have organized even the most basic areas of your life. So, after purging, organize the valuable and important stuff left in your domain. You don't have to be Suzy Secretary, just give it your best shot and leave it alone!

The areas that most affect our moods when we are working on body changes is: the kitchen, office, bedroom, closet, bathroom and car. Get these areas updated and easy to maneuver around and within them and you will be more empowered to persevere and stay the course.

The third word is beautify and let me tell you, life is about beauty so you have no choice but to create it whenever you can. Revamp your bookcase and store the extra books, placing one or two interesting objects in the open space. Hang your art in new locations. Indulge in new bedding or candles for a softer more relaxed bedroom.

But nothing beats what happens to you when you beautify YOU! Taking the time for your appearance is by and large the single most powerful strategy of all. To take care to put yourself together, even if it just clean skin and a pony tail with jeans and a t-shirt, you can take the extra time to be polished and feel your value and confidence exude!

It was time to beautify! Help, Karen!! I need to feel young and fresh again. Can yo help me?

I needed a little pick-me-up last week and saw my Esthetician friend and owner of Hello Beautiful Skin Clinic, who thought I'd be a good candidate for an Opulence Infusion treatment. all I can say is I am hooked! After the first treatment my husband said immediately after seeing me, "OMG! Your skin looks amazing!" Seriously, he said this, like that. That is my before photo of my face. Next week you will get the after and let me know what you think!

Stay tuned!!

"I Am Afraid I'll Fail"

2011-04-03T20:51:00.000-07:00

"Fear is the dungeon of the mind into which it runs and hides and seeks seclusion. Fear brings on superstition and superstition is the dagger with which hypocrisy assassinates the soul." -Philosopher

Out in front of my house, Helen was willing to play as a part of her workout. She said, "What the heck!" as neighbors walked by. Here she is balancing on one leg as she bends to pick her "marker". (No fear.)

The only man (woman) who makes no mistakes is the man who never does anything. Don't be afraid of mistakes, providing you don't make the same one twice." -Theodore Roosevelt

"Perfection is the scariest of all flaws." - Debra Devincenzi

Helen said she was never able to keep a hula hoop going, but tried it several times until she got it!

Yes, I came up with that one! I love it and it is so true. If we have nothing else, we have hope, right? If you believe you can make health improvements, you will.

Jumping rope can burn more calories than running....so can hula hoop! Try it!

Just, get away from your computer for a few minutes right now. Go for a fast walk, bound up stairs, do some yoga, whip out some well performed push-ups or crunches.

Or go play!

Start with what you LOVE!

2011-03-29T15:53:00.000-07:00

When I am wanting to live a bit more lean, I will wear clothing that moves. This way I can do my exercises on the run. A bit here and a bit there. For my "go to" exercise I will do my Plank Dogs. Start in downward facing dog.

If you are wanting to lose unwanted and unhealthy pounds you must first shift your thoughts from, "I have to lose weight; This fat makes me feel like such a loser; or "I don't want to have to deal with thinking about this right now." to that of, "I enjoy everything in moderation because it makes me feel so much better to eat lighter."

Then move carefully and seamlessly to plank.

Instead of panicking and dousing your energy with fear, ("I'm afraid I will fail again.") it is time to calm down and give yourself a big hug! Diets usually fail because of the state of mind of the dieter. Most people think of losing weight with fear that they will suffer and be deprived. Fear makes us become emotionally charged and the result is irrational assumptions of failure, suffering and overall negativity. "I will have to stop drinking my wine; I'll never get to eat chocolate again; I can't go out with my girlfriends!"

You can modify the plank by taking it to your knees. You will still want to keep your core muscles active and shoulders very stable!

When lowering body in chaturanga, keep your mid-section strong and straight!

Just for today, make the decision to NOT panic about eating or working out. Instead, eat just a bit less than normal or make a better choice whenever you can. Just for today give yourself permission to only workout for five minutes. If you end up doing more, double hugs!!

End in cobra or, your back can handle it, upward facing dog, Push back to downward facing dog carefully and slowly. The slower, the harder!

"I'm Back!" (Rebound Weight Gain)

2011-03-28T07:49:00.000-07:00

It's the little things we do that create the big changes.

One of the most difficult aspects of my profession (fitness training) is when a client realizes ten to twenty pounds later that she has gained her lost weight back. I would say twenty-five percent of my long standing clients have had this frustrating experience.

When in doubt: water, water, water!

It usually starts like this:

"I don't want to weigh in today. I went totally crazy over the weekend and ate copious amounts of chocolate (or whatever)." To which I reply: "This is the best time to weigh in, so that you know where you are, now, as a result of going overboard and get focused again." (Now I have to ask, why is it perfectly OK to check our blood pressure, cholesterol and our temperature, but not our weight?)

"No, I don't think I could handle it."

And on it goes, week after week until her favorite jeans have been sitting in the closet for a few months. In the mean time, her denial about what is happening to her body is keeping her from wanting to be willful with her program. Old patterns resurface like eating mindlessly while watching TV. Or more excuses as to why she didn't go for her usual walk (link to my YouTube video's for a no excuse fast workout!) and opted instead to "deal with something more important" like putting stray photos into an album.

I alsways feel better when I have my favorite healthy, lean foods around to keep me revved and ready for action!

This well meaning woman then starts to justify eating two helpings of mac and cheese (or an extra large wedge of homemade carrot cake) because she "hardly ever eats stuff like that". I am here to say that most women in the US eat more than they need to maintain good health. So why do we think it is down right obsessive if we endeavor to moderate our caloric intake?

Discover new recipes that you can make easily. This one from Ellie Kreiger, "the Foods You Crave" is fantastic.

I am going to dedicate the next few weeks to getting on or back on track with your fitness and diet and learn ways to stay the course even with the occasioned pig-out or lazy slump.


These were the pants she used to wear at the hospital. Nurses are always giving to others, she started giving to herself

For now, take a good look at what and how much you are eating. The best way to do this is to write it down. And, please, this is not crazy and overboard! We do not learn anything new without study and practice!

The sun will eventually come out and you will likely want to wear something that will expose your arms or legs. Don't look at regaining weight as "all is lost and I'm a loser". It is the small and doable steps that get you to your goal.

Oops, can't wear those anymore! She has always made sure she enjoys her favorite treats, only now she has just a bit.

Remember Helen? She almost slid and she got right back on the scale and began being conscious. She is much happier with her leaner, healthier body and feels the small amount of time she puts into her body is time well spent!

We can do many things to work out, such as clean our floor.
The End

Powerless?

2011-03-23T16:46:00.000-07:00

Have you ever felt that way? Powerless, that is.

We lost power this last weekend. Fifty-five hours of dark, cold, quiet.. so quiet.

We had a party to go to on Sunday and I felt like my hair was greased to my head. I'd jumped into our hot tub trying to feel fresh. Yuck, it was luke warm. (Get over it, whiner! There are people in Japan who would give their I-teeth to have your suffering!)

You know what? The perspective helps, but, let's face facts, it can also make you feel worse that you feel crappy and shouldn't.

This is a photo of myself taken on Monday night. Randy hooked me up with an ineffective book light we'd purchased the night before. He finally clipped it to a baseball cap and stuck it on my head so I could read the last pages of the book I'd been reading: "The Girl Who Kicked the Hornets Nest".

It was interesting; neighbors, that we had at best perfunctory conversations with before the storm, were suddenly like family. We shared our "wealth" with each other. They had the ability to charge my phone in their car, we had a pool, thus water for flushing toilets and bathing. We also had fire wood and gas in case one wanted to heat a kettle for coffee. They had a connection with someone at PG&E. They had a few bottles of wine or vodka.

I thought about my best friend, Celeste, who is so not like me. She plans for a month's back-packing along the Pacific Coast Trail as a leisure trip. She lives in a cabin with very little amenities.

Who would I go to if the going got rough? Her. She'd put me in perspective. She'd love it. Finally a world without the Internet or the comforts of heat warming us without having to haul wood or several blankets draping their weight upon our bodies.

I am spoiled rotten. I am used to the comforts of being a kid who grew up with mid-century advancements and I have known of nothing else.

I know we must be prepared for the very real possibility of not having power, but that doesn't mean we are powerless. Take the time to prepare for a life without electricity. Learn to live without it and to appreciate the amazing sound of nothing.

My Secret Life

2011-03-07T08:00:00.000-08:00

When I was young, I wanted to be an artist.

I drew this of myself when I was 17. I held a mirror up to my face.

This is my husband before he was my husband. He loves to fish. It helps me to paint when I am angry at him.

This is Rosa, my younger son's girlfriend. Painted when she had just graduated from high school.

We all have something about us that most do not know about.

He also loves to watch baseball. That is where he is right now, in fact. Spring training in Arizona.

I love to hike and this is of a photo of me taken by my best friend.

I didn't have the kind of parents that understood the value of being an artist so they encouraged me to make art my hobby and to focus on my typing skills or how to keep my knees together while sitting.

The hills around my home are like my friends.

Don't get me wrong, now, I had great parenting, just no artists in the family and therefor no positive reinforcement for my passion.

Rocky and Boomer.

In my secret life, I am an artist. Mostly I paint with acrylics and I almost always paint people; especially ones I know.

A fantasy phase I went through when I was 18.

I just started this painting of Kirby. I have painted her before. She and my oldest son had a three and a half year relationship. It helps me to paint when I am feeling sad about something.

What is your secret life? What is it you love to do, but aren't recognized for it?

I am curious...

Your Choice

2011-03-01T15:50:00.000-08:00

Today is a new day and it is your choice on how it is experienced by you.

This is Tickle's my cat. From the very beginning, she has lived on her terms. Her reality is what she decides it is.

Yes, the world is what it is. Most of what happens is beyond your control, but the way you see it is within your control. You get to choose your experience.

Just for a moment suspend all doubt that you don't have control over your experience; your productivity, your weight or fitness level, your personal power! Guess what: you have one hundred percent choice as to how you view yourself within in the world.

She's won the hearts of those who seemed resistant to her charms! (Here with Jordan and Rocky) Well, she is the most adorable little cat ever to be born! No offense, that is just how she sees it.

Do you see yourself as the victim of circumstance? Stop! Look closely at what is really true and then transcend your negative thoughts and be present with what is and what is possible!

When you live life on your terms, true to yourself and your highest standards, it will not matter what is going on around you because you will be free to choose your experience and what you do with it.

"I am fantastic. aren't I."

You can choose to see opportunities and possibility. You can imagine your ideal life and see what is needed in order to achieve it or you can moan and complain that you are a victim of circumstance. All it takes is a nudge, a reminder, a shift in your attitude as to the way you see yourself within this world!

The choice is yours.

The Rough Landing

2011-02-21T12:04:00.000-08:00

Walking the path in my 'secret garden' just before Spring livens it with warmth and color.

Last week I didn't have a clue as to why I felt so....weird! And, even though I was homesick on the road, I re-entered my life at home with a droopy melancholy. I love the energy of doing the art shows, but, I miss my life after a few days. So, I entered last week with random, out-of-the-blue crying jags and about as much ambition as an old dog sleeping on a warm bed. The weather was windy-nipped, cold and gray and I am sure it made me feel just a bit more blah.

I tried to post on Friday but my brain was frozen; devoid of all creativity, so I bumped along to check out my blog buddies With automated mindlessness I passed down my blog roll, clicking at what ever the little arrow landed upon. Adrienne de Pitera's was the second blog I hit and her post was a simple one: she was highlighting a video of an old gal dancing. In all honesty, I didn't really have the oomph to watch one of those feel good YouTube videos but I went ahead and clicked play anyway.

The longer I watched the lower my jaw dropped as Sarah "Paddy" Jones, seventy-five year old Salsa dancer, shimmied, glided, twirled, leaped and back-bended her way across the stage. My first reaction was, "wow how freaking cool is this fit, spunky, beautiful, naturally aged woman!"

A gradual smile began to sprout slowly across my attitudinal-sagged face and as it grew, so did a joyous feeling inside my solar-plexus. Aha! No matter what our age, our lives will always include challenges, like mud to wade through. I'll bet Sarah "Paddy" Jones has had few rough landings herself. Of course she has! Everyone does! Hello!!

I would like to think I am as mentally, emotionally and physically flexible as I was when I was twenty, thirty, or even forty-something. Maybe I am. Maybe I am more flexible. I have had rough landings before, often after I have challenged myself to do something new and different. But, I know if I didn't take on those challenges, I would always regret it. I've had those regrets, and while they may not be as intense at the moment, they stick around and become like an old wart that won't go away.

It's a new week and for the most part, my routine is effortless. I leave again on Thursday. Back to the long flights and connections, restaurant food, hotel rooms and travel sized toiletries, meeting and greeting lines of people and smiling and talking from morning till night. It's all part of my new routine. It's just like learning a new dance. And, I am doing it, dam it!

The All-In-One Exercise

2011-02-17T12:14:00.000-08:00

I call it the 'plank-dog', but in the yoga world it is called chataranga. If you can tolerate the weight bearing on your wrists, it is by far the most comprehensive single exercise out there!

A. Start in downward dog. (You can do this on your elbows.)

B. Move smoothly into plank. Keep all of your muscles 'active'.

C. Lower your body slowly, keeping elbows in and shoulders stable.

D. Come up into cobra maintaining stability and form.

The 'plank-dog' is difficult! Try B. and C. from your knees!

What is your single favorite exercise? If you only had five minutes to do something fitness related, what would you do?

Janet of The Gardner's Cottage asked us what is our perfect accessory. I must say it is my Sergio Gutierez cuff. But I also love my Cartier timepiece and my wedding ring! If you get a chance, post your perfect accessory or, if you don't have a blog, email it to Janet, janetkorff@gmail.com.

Life Happens

2011-02-15T11:24:00.000-08:00

"Life is what happens when you're busy making plans", are words from the lyrics to "Beautiful Boy (Darlin Boy)" by John Lennon.

It's true.

Life's difficulties and challenges are a part of the journey. Attitude is a choice. This image I captured of a painting by Grace Slick, gave me food for thought as I prepared to leave Orlando, exhausted.

Give to yourself as you would a loved one. It helps my attitude when I take care of me. I took today off to rest. Had to cancel quite a few clients and usually that makes me feel badly.

"Choice" by Grace Slick (Jefferson Airplane and Jefferson Starship lead singer.)

I feel great even though I haven't slept more than three hours in 30 hours. I feel great because I am allowing myself to take some time to gently re-enter my regular routine.

How do you give give to yourself?

When in Rome

2011-02-11T06:17:00.000-08:00

I did the unexpected yesterday. I upgraded to first class on Virgin America, which is like the royalty of first class. I wish I had taken photos of this seat I lounged on throughout my flight! Virgin is like a classy New York nightclub inside the cabin. Cool lighting, great TV screens, good food and ordering made easy. And the coach seats can fit the average sized person without folding their legs under themselves.

I am staying at a Best Western. My "boss" usually goes for a bit more upper class, but this Best Western boasts the "oldest lounge act". I have yet to check it out, but this was the draw.

The days of the lounge act. What is Sophia looking at?

I know I am supposed to write my "Feasting Friday" post, but I am not feasting. Well, I did last night. Starved to death, I followed the gang to a Trattoria near the show headquarters. I ate two slices of lightly crisped Italian bread, two slices of pizza Margarita, a delicious dinner salad with goat cheese and balsamic vinegarette and we shared the filet mignon with a wine, mushroom sauce that demanded sopping your Italian bread in. I can't remember the name of the desert we stabbed our spoons into like it was a wild beast, it was kind of a cannoli/ eclair thingie.

I was stuffed and dragging by the time I checked into my room. I collapsed into crisp, soft cotton (is that possible?) sheets. I think reading a trashy novel in a hotel room is a must, but all I had was my book, Poser, by Claire Dederer. It's a memoir as it relates to her yoga practice. Funny, dark, unpretentious and truthful, this book isn't a gripping page turner as much as it is a book I can relate to.

I am off to the lounge for the breakfast that lasts from 7 AM to 2 PM. Lot's of retirees live around here; all day breakfasts are a must.

Then it will be time for my "lounge act"; Selling the art of John Lennon. Wish me luck!

Blue Suede Traveling Shoes

2011-02-09T11:36:00.000-08:00

When traveling, stretch your spine!! How often? Every chance you get, darlin!

I'm here. At the USC campus for a quick visit with GianPaolo before heading to Florida for another John Lennon art show. I am writing this post just outside the buildings of the School of Cinematic Arts and all around me are tones teeming with creativity. I just love it!

Lucky kid! I will reap some of his education by asking a whole lot of questions.

Background: musical scales on a trumpet and a soprano voice sings an obscure tune just around the corner. Bicycles whiz past me, their spoked wheels beating time to the melodies filling the spit shined, blueness atop the buildings. I pretend to be one of the students; just a regular gal in a world of genius. No biggie. Yeah, I can pull this off.

Just a regular old building here.

On the predawn flight down here, I snap a shot of me performing a perfunctory stretch. Lady across the aisle looks at me like I'm twisted.

I call this my "number 4" stretch. I do it constantly during flights. (Sorry neighbor!)

As I wait in "ground transportation" at LAX for Eugene, our favorite cab driver, (retired engineer with two USC grads to his credit) to pick up my Starbucked body and deliver it to the campus, I release my tight hamstrings by putting one foot up on the bench and leaning into my outstretched leg. Oh my, I am tight today.

All you need is a bench. Maybe a few dips? Nahhh..

My neck has been kind of crunchy, pinchy so I resort to my old faithful; open my chest, lean back without arching my low back and take a deep breath. The exhaust almost chokes me, but my thoracic spine feels looser. (See photo above, taken last summer.)

I elevate my legs for a few moments, people watching. We are all so different. I love it!

Ahhh, I am alone and nobody knows me! Yes, use your luggage for an ottoman!

I will walk a lot. I will stretch whenever and wherever I can. I will be someone else for a few days, but I will be myself.

Do you travel for business? Do you have a fitness related routine that helps you feel your best? Give me the scoop! I need to hear from you well seasoned travelers.

Happiness or Validation

2011-02-07T07:28:00.000-08:00

Me Monday

What do think people really want, happiness or validation? I hear about a lot of famous people, who are idolized by others. We look at them and think, they must be happy.

Fiona wrote a great post regarding contentment for her blog "How to be Chic". I left a comment about how we, as mere humans, look for our value through another's validation of us. Then I mentioned how "I'd rather set my own standards than to have a skinny teenage model tell me what is hot".

The ugly truth is, I do care what people think about me and I do want to be accepted by others. What are those things I do or don't do for their recognition, to be seen, look up to; admired? Well, right now I am writing this post for my blog and I think about what it is I truly hope for with it as I type away my Sunday night. Let's face it, it takes time to write one little post. At least it does for me.

The first image flashing through my mind is that of thousands of readers all over the world, waiting like kids on Christmas to read my blog. Now why'd I go and dream up that little scenario? What would thousands of eager readers have to do with my worth as a human being? I guess it would mean I'm cool. People like cool people, so therefor, I would also be liked.

Just after this image flash, the other me jumps in to save the day and I continue typing away my Sunday because I am compelled to. And because I feel I have something of value to say. If I could inspire or motivate others to love themselves for their unique beauty and care more about themselves, well that would be cooler than cool. That would make me happy. To be cool and happy, now that was something to achieve!

I think about the good old days; trying to make a living and raising my boys. Did I seek validation from others? I worked too hard at being 'correct', as it alone would garner acceptance within my world of motherhood, fitness and making money.

I take a look at that person I was; the deeper darker areas in me that I didn't have the juevos to admit openly to. Just off the top of my head I come up with:

I was secretly thrilled that both of my babies weren't satisfied with my breast milk and had to be weaned at three months, give or take. I'm sorry, I was not the nursing type!
I would have loved for my kids to have gone to one of those ridiculously prestigious private schools all of my clients had their kids in (but I couldn't afford).
I did envy that elegantly long, thin woman who wore designer duds and drove a brand new politically incorrect car to and fro her law office and never had time for the field trips.
I hated running, but did it anyway because it was supposed to be good for me and, after all, I was a fitness professional.
I secretly thought about marrying for money so I didn't have to work so dam hard, could travel and do lunch without being a wreck from exhaustion like a lot of my clients did.

Today I am working on being honest to myself and being myself. At times I am not as pleasing as I once was. I am not holding my tongue when asked my opinion, however, I am not cruel. And I am no longer dancing on eggshells to ensure an other's comfort. I may not be considered 'correct' anymore to those who I allowed to define my worth.

I wished I had listened to myself and not run all those boring hours, maybe I could have avoided knee surgery. And I love being nearly debt free even though I don't drive a fancy car or wear clothes advertised in Vogue. I am happy as hell I married for love, I've see the alternative. My boys are perfect, just the way they are and no amount of breast milk or going to a pretentious school could make them any better. And I have the best memories of smelly buses hauling screaming, wiry kids to museums and pumpkin patches

For now, I am cool to some and I am happy a good amount of time. I guess you could say I am content.

As for validation, here is the bate: What does contentment mean to you? Who validates you? What makes you happy?

Feasting Friday, It's All About Food!

2011-02-04T08:06:00.000-08:00

My Favorite Bodeci-ful Cookbooks

I thought I would have more to offer up for this post. But the fact is, I am picky as all get out when it comes to food and there really aren't many cookbooks I feel are bodeci-ful. (What is bodeci-ful, you ask? Bodeci is: an attitude of 'I'm human and flawed' mixed with excellence. Pleasure with responsibility? Get your ass moving and stop eating so damn much. Take a look at a past post for an even more abstract definition.)

The Bodeci-ful requirements for a cookbook are:

Delicious recipes.
Emphasis on health without limiting food groups.
Easy to prepare recipes without hard to find ingredients.
Use of fresh, local and organic ingredients whenever possible
Nutrition facts including calories, fats (broken down between the good and the bad), carbohydrates, protein, sodium, cholesterol and fiber.
Attractive pictures.

One of my favorite recipes from Ellie Krieger's cookbook, The Food You Crave.
Soba Noodle-Vegetable Salad

Ellie Krieger has two great cookbooks, but my all time favorite is "The Food You Crave". What sets it apart is it has real family appeal. Even kids enjoy these recipes. My husband got into a mood last year and actually cooked nearly every recipe in it. The other really outstanding feature is that she is a nutritionist, a mom and works outside the home. There is some valuable nutrition information and pantry/ grocery lists that educate us so we make better choices. It is the book I give to my clients when they want to make changes with their weight and diet.

In "So Easy" she moves things forward into emore simple meal plans and creative recipes. Both cookbooks are fantastic and I love her gentle spirit.

Ellie Krieger is just so darn beautiful, simple and REAL!

These two cookbooks have tasty and easy recipes with tight calorie budgets: "Easy Healthy" and "Just 100 Calories" are both a Parragon Book. I am guessing this means there is no author. I cannot find an author's name anywhere, only a little heart logo with "love food" written over it.

Parragon Books seems to have a simple model for their books; attractive, glossy photos and simple, tasty recipes.

Easy recipes, tight calories, YUMMY

The only "diet" cookbook I really like is the "Flat Belly Diet Cookbook" by Liz Vaccariello with Cynthia Sass, MPH RD. It is filled with mouth-watering recipes and has all the bodeci-ful bells and whistles. I do not endorse weight loss diets but I do recommend a the type of eating lifestyle these gals offer up in this book. The main ideas for the promotion of weight loss are: eating less calories, certain fats are helpful and a primarily Mediterranean diet is the best model.

Once again, the food is really delicious.

Yes, pasta! Yes, cheese! Yes tomatoes!!!!

Do you have a favorite Bodeci-ful cookbook? Perhaps you have a recipe that you have made Bodeci-ful. What can you not live without when it comes to food? I must know!

Workout Wednesday, Bloggers Back Pain

2011-02-02T08:05:00.000-08:00

Stretch! Psoas not to Hurt!

(I know, really cute play on words.) In last weeks "Workout Wednesday", I discussed the psoas (pronounced "so as") muscles and their importance in our core strength. There is so much more to these guys than I can discuss today, yet most of us have no idea how common hip and back pain are associated with tight or unused psoas muscles. Why? Because we sit so darn much!

Without boring you to tears, the lower section of the psoas is the hip floexors. When the hip flexors are flexed a lot of the time, they will shorten up, resulting in a tight psoas.

Where the psoas attaches to the hip is the "hip flexors". (Diagram courtesy of StrongLifts.)

In my class last night, Nancy, my trusted sub-instructor, a Physical Therapist, had this to say: "The psoas is like a pair of suspenders that run from our pelvis up to our lumbar spine." Well, these suspenders begin to think they should stay shortened and contracted after prolonged sitting. When they get tight, so does our QL (quadratus lumorum), a muscle in our low back region, and our illiocus, internal hip muscles. And, let us not forget our sciatica, as it too can be negatively affected by all this tightening!

OK, so, what do you do about it? Stretch, stretch, stretch! And here's how:

Begin in this position. Think: Lengthening from the front hip up through spine.
Tuck pelvis enough to feel the front of the hip (my right).

If you require more, elevate arms overhead and reach from your hips and spine, not your arms.
Tuck your tailbone a bit more.

And if you can handle a bit more, lean back from the low spine, pull up and back, not arching from the low back.

The stretch can be performed while standing. So, there is no excuse NOT to do them!

I am proposing that you do these stretches every half hour you are seated. Just try it! Let me know how it feels.

Me Monday. It's Your Life!

2011-01-31T08:05:00.000-08:00

Stop Body Bashing!

In last Monday’s post I shared the story of a conversation I’d overheard between two women at a restaurant. They were hell-bent on pointing out every perceived flaw on their body.

This is simply a photo of attractive women. They look happy to be together.

What if these women, I called Barbie and Sandy, had accepted a compliment instead of bashing their bodies? How different would the conversation have been?

Since it is my post, I am going to re-write the dialogue:

“You look great!” yelled Barbie over the din of the restaurant, “Lucky you. I would love to wear shorts like that.", she continued.

Sandy, a tallish forty-something woman with a dark knot of a bun at the nap of her long neck, looked fit and vibrant; she possessed a confident posture and rich smile. “Thanks. I feel great.” She replied, punctuating her words. “Jack and I haven’t been doing the nightly cocktails, I feel like a weight has lifted off my shoulders!”

“You what. How in the heck are you doing?”, Barbie, a petite, rosy-cheeked blond, asked. Her eyebrows pulled up at the bridge of her button nose framing her concerned blue eyes. She shook her pixied head in disbelief, “Aren’t you going crazy without your vino? Geez, I’m proud of you.”, Barbie put up her right hand to Sandy’s reciprocal hand in a gentle high five, they held them together for a moment.

Sandy laughed then said, “Look at those ‘guns’ of yours! What have you been doing?”

Look at those guns, Barbie!

“Nice of you to notice. I started doing push-ups against a park bench during my regular walks. Amazing how a little goes a long way.” Barbie flexed her right biceps beaming her signature “inside-out” smile.

When we take care of our bodies to the best our lifestyle can handle, what more can we ask of it? Do we suck fat from our thighs, add saline to our boobs, break a few ribs or squeeze into a suffocating body slimmer? These are our choices, too, but when do we say, “when”? When do we say, “thank you” to our bodies for the thirty, forty, fifty, sixty or more years it has nursed babies, run after toddlers, sat on freezing, hard bleachers, jogged around our neighborhoods, scrubbed floors, herded through airport security, pretzeled into yoga poses or simply functioned in good health?

"I'm just getting started?"

There is so much more joy in life when we cease to focus on how we measure up to some rating system of the acceptable body. When we focus on feeling good in our body without shame, we are more present for our loved ones and careers. Even better, we are more present to ourselves and, as a result, exude a confidence that is irresistible!

I am asking each and every one of you NOT to body-bash the entire day. Tell me how it feels. Was it easy or hard for you? I’d love to hear your experience!

We are still those women from our past. We still want to play. We still want acceptance.
It starts with the one looking at you in the mirror!

Feasting Friday, All About Food!

2011-01-28T06:14:00.000-08:00

Super Bowl Sunday

Adrienne and I eating desert. Yummy!

The play-off games were last Sunday and Randy wanted a few friends over to watch the game. “I’ve got it all under control!”, he assured me, “You don’t have to do a thing!”

Those words always have me feeling just a bit nervous.

He set to the task of preparing his “famous” Buffalo wings and BBQ beef ribs on the Friday before the game. Secret sauces and special seasonings where covertly blended and sampled with a chemists precision. Special cuts of drumettes were ordered and by Sunday he was up at the crack of dawn pre-baking the ribs and those little legs were sizzling in hot oil.

Crispy, sweet/ hot drumettes tastes great dipped in Blue Cheese dressing.

In the meantime, a few weeks after the holidays I had declared a moratorium on rich, crappy food and was wondering how in the heck I would fare with the kinds of dishes I knew would predominate. I had recently heard that the absolute worst types of foods were consumed on Super Bowl Sunday. Would Play-off Sunday be similar?

These little whole-grain crackers from Trader Joe's take the place of chips. Tastes great!

I decided I would do my usual plan: the 80/20 Rule! I would eat only 20% of my calories from the crappy department and the other 80% would come from lean and healthy foods.

A homemade coleslaw dressed in a light Italian.

Randy did a bang-up job with the chicken and ribs, but I think I would have used our regular dinnerware over paper plates and I am certain I would have used our basic white napkins (whose presence creates a tinge of guilt as they look a lot like those used at the restaurant both of my son’s worked at down the street) instead of the paper ones. I refrained from any suggestions, not an easy feat for me.

The food was ready and set out within a few minutes of our guests arriving. They could nosh whenever they wanted.

I home made a thirst quenching honey, Meyer lemonade and a delectable vanilla ice cream to accompany the tart. I realized later we didn’t serve chips& dip or the bottomless nut bowl. We didn’t have sliced breads or cubed cheeses. Adrienne brought these little pizzas for an appetizer (and a delicious raspberry tart both from Trader Joe’s), but the food was done so we just dug in to everything immediately.

Great little pastry-style pizza-ettes from...yes, TJ's!

When our guests asked what they could bring to our shin-dig, I suggested delicious vegetable based side dishes. The idea is to have plenty of the healthier stuff along with the not-so-healthy. I’m thinking this model would be a good one for a Super Bowl party. What will you serve at your Super Bowl party? Or what dish will you bring to one? Who will you be rooting for?

A lovely salad, kind of like my Greek salad recipe below.

One of my favorite easy tote-cuisine is Spinach Greek Salad ala Bodeci.

You can buy everything at Trader Joe’s and buy organic whenever possible.

Serves 6

1 bag ready-to-use, baby spinach

1 red bell pepper, sliced in thin strips

1 red onion, sliced in thin rings

½ basket cherry tomatoes

½ seeded, peeled and sliced cucumber

1 small jar marinated artichokes, drained

½ cup Greek olives, pitted or un-pitted

¼ cup toasted pine nuts (Heat a non-stick skillet to medium high, toss in the nuts, shake them around for a few minutes to get all sides, then remove to a separate dish until ready to toss in salad.)

½ cup crumbled Feta cheese

2 Tblsp. extra virgin olive oil and 1 Tblsp. White or red wine vinegar or

¼ cup Trader Joe’s Greek salad dressing

Sea salt and fresh ground pepper to taste

Toss everything together and serve. Omit or add other vegetables, legumes or nuts. Change quantities to taste.

Workout Wednesday, Whine-free Zone

2011-01-26T07:04:00.000-08:00

Fix Your Back, Flatten Your Tummy!

You’ve done a million crunches and every variety of abdominal exercises but can’t understand why your firm belly bulges and your low back feels so tight. This malady may be due to unused psoas muscles, the deep, inner muscles that begin at the front of the hip near the pubis, run up and attach to the spine. You will need to learn how to control and balance these elusive muscles so that you can correct the postural reflexes that create the problem.

The Psoas can be a real pain!! Do you ever feel discomfort in your hips or groin (or both)?

Tight (not to be confused with strong) psoas muscles will pull the spine forward along with the abdominal content, causing protrusion. You may feel pain deep in your hips and/ or groin and may easily fatigue when extending your legs above the floor (see photo A). It is less an issue of strengthening these muscles and more about how to use them effectively that changes the dynamic that has created the problem.

Photo A

In order to understand exactly where your psoas muscles are, lie on your back and bend your left knee in towards your chest, holding it there with both hands. Lengthen the right leg while turning that foot slightly inward and push your spine towards the floor. You should feel a lengthening sensation on your right hip flexors (front of hip) and deep within your core along the right side. You may reach your arms overhead for an even deeper stretch.

Discover your psoas
by holding the left knee in towards your chest an turning your right foot inward.
(a) Pull in your left knee

Control and balance exercises are not the same as strengthening the Psoas. It is more neurological and less physiological exercises that help create the positive changes you want to see. Begin by laying on your back, (a) inhale and bring the left knee in towards chest (b) then exhale and extend the leg, hovering just above the floor, while maintaining stability in your core. Start with twenty repetitions and then repeat on your right. If your back is strong enough you can lift the stationary leg off the floor a few inches, but it is highly recommended you try only a few of these at a time until you are sure you can perform the entire set without straining your low back.

(b) Extend the left leg fully while maintaining stability in your trunk.
I have used a small rolled towel under Adrienne's neck to help her to relax the muscles of her cervical vertebra.

Here is another variation: Instead of bending and extending your leg, try abducting your leg out to the side (try to keep your toes facing the ceiling) and adducting in again while keeping the opposite hip anchored to the floor.

Adrienne holds her hand atop her left hip as a reminder to

keep it from moving while abducting the other leg.

I add a “moving” bridge between sets to help relax and “free” your spine. Think of your spine as a strand of pearls and roll your hips up and continue to elevate until only your upper shoulders are left on the floor. Return your spine to the floor by rolling the spine one vertebra at a time down onto the floor until your tailbone touches the floor, then relax and do it again a few more times!

Thank you, Adrienne, for allowing me to photograph you for this post!

Me Monday, Focus on the Inner You

2011-01-23T20:17:00.000-08:00

The Age of Body-Bashing

As a part of my training, Adrienne, of the The Rich Life on a Budget, asked me what it is I want to share on my blog. She suggested I get more specific, maintain my passion for wellness and blog on a regular schedule. I can do that! It’s how I work with my clients!

Please allow me to introduce: Me Mondays ( focus on self-empowerment), Workout Wednesdays (my favorite and most effective body changing techniques) and Feasting Fridays (great recipes) - all with a Bodeci attitude!

I make my body a priority as a result of my business.
I know most people would say I have an attractive, fit body generally.

Let’s get on with Me Monday.

Lately, I’ve noticed there seems to be an unsaid rule of conduct for women to speak poorly about their bodies. Like the latest fashion, women are buying into an attitude, encouraged by the media, to rip on their butts or belly or arms …or all three.

I was made painfully aware of this behavior while having with lunch with a friend a few months ago. A group of six women sat at the table next to us celebrating a friend’s birthday. Their table was a noisy combination of laughter, expletives and exasperation. When two women wanted to converse, they had to raise their voices to be heard. I couldn’t help but overhear their conversation. It went something like this:

“You look so great”, yelled the pretty blonde woman, who I call Barbie, “I wouldn’t be caught dead wearing shorts like that!” , she continued.

“But, look at your arms”, rebutted the other attractive brunette I named Sandy, “I swear mine are like cottage cheese in a plastic bag. I’m sure as hell not wearing a sleeveless top like you!”

But give me a compliment and I am quick to point to my flaws.

“I’ve never had a problem with my upper body, it’s my ass and thighs that are so gross!” replied Barbie

“Hey, it’s not just my arms I’m hiding under this peasant top, honey, my gut has gotten so disgusting!”, says Sandy. And on it went like a tennis match.

Later when the gang got up to leave, I saw Sandy’s long, sleek legs in a pair of mid-thigh, khaki shorts and wedged espadrilles. She topped her look with a gauzy peasant top. Barbie had on a long flowing skirt, a bright, fitted tank top and a wide leather belt that accentuated her narrow waist. Both of these women could turn heads; they were very attractive and dressed to play off their individual body shapes and unique beauty.

My friend and I realized how often we do what Barbie and Sandy had done; put our bodies down as a counter to a compliment. I call it body-bashing. Has body-bashing become a socially acceptable norm today? Do we do it because we feel uncomfortable when another notices our personal beauty or are we fishing for more compliments?

I am interested in how you receive a compliment about your physical appearance. How do you respond?

It's my fifty-three year old belly and it is one I should be grateful for!

365 Days Ago

2011-01-20T09:29:00.000-08:00

Helen has just entered her second year with me. Well, actually, we performed my assessments, took photos and did a goal setting, her first actual workout with me wasn't until January 29, 2010.

Notice anything different in these two photos?
Taken yesterday.

January 13, 2010

Helen said to me that she now knows for sure that anyone can achieve amazing results from a few small and doable changes in their lifestyle. "The key is to not give up! You don't 'blow it' anymore. It isn't that I don't enjoy my favorite goodies anymore, I do! (She does...trust me!) It's just that I don't beat myself up anymore. If I'm going to have a brownie, I sit down and truly enjoy very single bite. The change for me is that since I am no longer depriving myself, I don't crave foods emotionally. I can eat anything I want, and that is the key, to want something doesn't mean you have to stuff yourself with it. Now I can have a few bites of cake and feel indulgent!"

"I cannot believe these used to fit me!"
Helen has been a nurse for more than 35 years. As a 'caretaker' to so many, she neglected taking care of herself.

"I have so much i can do now! What is it all about?
It's all about choices. One step at a time, I never looked back!"

I was going to list all of her stats for you from when we started to current. It isn't important. What is important is her personal joy at knowing she is doing something positive for herself and enjoying the journey!

What small and doable change can you make to your current lifestyle? What has worked for you and what hasn't? I am curious to hear your story!

The Trainer Seeks a Trainer

2011-01-14T15:03:00.000-08:00

Adrienne demonstrating one of my favorite exercises, the simple squat using one of my favorite pieces of equipment, the TRX Suspension Trainer

When my friend and fellow blogger, Adrienne and I decided to get together for brainstorming, I never realized how darn productive it would be. A few years ago, Adrienne and I taught a group fitness class together just after she had become a certified fitness trainer. While she had always been interested in fitness, she soon realized that training wasn’t her cup of tea.

Look at this form! Elbows at a ninety degree angle at her lowest point and her shoulders are stable even when she pushes back up to fully extended arms.

The push-up, as performed by Adrienne, is one of the most effective upper body exercises and most convenient!

I have been a fitness professional for many years and, like most who’ve been doing the same thing for a long time, have been feeling a bit stale. I told Adrienne I wanted her feedback from the perspective of a client, and one who knows my profession, on some of my exercise and training techniques. She was all for it as she, too, had a need that I could help her with; to get her fitness “groove” back.

The leg shoot is a great exercise for strengthening the hips and outer thigh. She smiles through her pain! Just remember point the knee towards the floor then extend the leg with the toe pointing towards the seem of the ceiling.

The result is a great trade off: she gets the resistance training, flexibility and core work she wants (sorry, it is really hard to inflict quality pain on yourself like a trainer can do!) and I am getting valuable feedback from her unique perspective.

She can't smile the whole time! Yep, the lunge is fantastic for the butt and thighs and can be performed on the floor or on a step for versatility!

Adding biceps curls and this exercise goes places!

What was my lesson today? I learned that there is always something new our bodies crave in the form of variety. Most often it takes a professional to show us what that is. It could be a new twist on a standard exercise or a more comprehensive approach to create a desired result. Our bodies are meant to be challenged and every so often, with something brand new!

She is focused!

The triceps dip is another excellent arm exercise as it tones and strengthens the backs of our arms. Remember to exhale with effort! And Smile!

It helped me to understand how important my profession is. I discovered my creative trainer self again and I saw how the challenges I presented to Adrienne had given her a new sense of passion with her fitness program.

So, I am looking forward to seeing her regularly for training. She trains the trainer in me by being the client that needs my services! How simple is that?!

I'm Here...and More

2011-01-12T18:32:00.000-08:00

Drumroll please...

Jan of photoplay awarded me with the esteemed honor of the

And in accepting this award I have been asked to do the following:

Thank and link back to the person who awarded me.

Share 7 things about myself.

Pay it forward to fifteen recently discovered bloggers.

Contact those bloggers about the award.

I know a good deal about myself these days and I know I can fulfill the first and second requirement. However, the third will be difficult as I have been following my favorite and the same bloggers for the past eight months. That said, I know I need to broaden my horizons a whole lot more and this award will make me conscious enough to do just that. In the meantime, here goes:

Thank you Janice of photoplay for this esteemed award.

I am in love with my husband and he is my best friend.

I am passionate about being a mother to my two wonderful sons and a "mother mentor" to youth whenever and wherever I can.

I love the world of art and am painfully aware that I may not have what it takes to be famous for it.

I love to workout as long as it is fun and is not competitive to the point where I may ruin another's day (or life) if I cannot perform to a level of another's expectation.

I desire travel to exotic locals and have every intention of going to all of my desired spots in the world before I leave this world.

I love to cook and eat really good food...I mean really good!

I am an introvert but everyone else thinks I am an extrovert. (I love to spend time by myself big time!)

Now allow me to introduce the one and only Amy of Wine Country Wedding Planner!

She has only just begun, but because I know her talents and have had the excitement of reading her very first blog ever, I bestow this honor to her....

Bodeci New Year!

2010-12-30T07:49:00.000-08:00

We do not need to subscribe to a standard set by another! If you have been feeling guilty because you hate going to your health club or gym, you are not alone. Perhaps you are waiting to go to the gym until you lose weight. Maybe you don't even like the idea of going to a health club. At any rate, it isn't the only way to get in or stay in shape!

Watch my latest video and shift your attitude! It is time for a "Bodeci-tude!

Who Do You Think You Are?

2010-12-14T16:12:00.000-08:00

She stood a bit taller than my 5' 5½" stature. Her long brown hair fell lazily over her shoulders with no thought given to it.

What captivated me about this woman was her unique look; chic without trying. She wasn't wearing make-up, just black eyeliner and mascara. A gypsy patterned, flouncy skirt rode low on her slender hips, the hem just hitting the tops of her distressed brown leather boots. She wore a white T-shirt under a man's forest green cardigan haphazardly held together with a clunky belt that resembled the cinch from an old saddle. Her only jewelry was a mismatch of rings on most fingers and large gold hoops through her earlobes. She looked to be about twenty-four.

We waded through security side by side, being herded through the preboarding chaos, and we ended up sitting near each other on the plane to Atlanta. "Hello again." We said before getting settled.

I took out my magazine, ready for some mindless reading when she asked me, "Are you traveling to Atlanta or do you live there?"

"I live in the North Bay area, the wine country." Smiled and continued to read.

"Are you traveling on business?" She wasn't getting the hint.

I gave her the scoop on how I'd been a fitness professional for a long time and how lately I'd been dabbling in my art again. "I love what I do, but lately I've been wanting something more. Strangely, I fell into this gig working with a group of creative people doing the John Lennon art show. I'd always been the artistic one in the family, but with the family business being concrete construction, my talents were appreciated at best when shown at family gatherings and the county fair. My dad used to say, 'who do you think you are, Michelangelo?"

She told me how she'd wanted to become an artist, but her family never really encouraged her. "My parents thought I'd make a great flight attendant. They really don't know me, I guess. So I went to the Fashion Institute and now I am working as an assistant buyer. I thought my job would be more creative, but I'm really a glorified secretary and I am not so good at office management." Her story was all too familiar.

Can you see my fairy god-sister? She shows up at the strangest places.

As we left the plane, I prepared to say good-bye to my friend, but she was no where to be seen. I hopped a cab to the Westin in Buckhead and during the half hour ride I fell asleep. When I woke, I remembered a dream.

I dreamt of a time when I was young and wanted to be an artist, but it wasn't considered an important endeavor to pursue art, therefore my idea wasn't a good one. I looked out the cab window seeing Atlanta up close. I saw my reflection and there was my airplane friend staring back at me. Her uncertainty and earnestness written across her face. And right then and there, I knew I could be whoever I want. All I need is a burning desire and the focus that comes with it.

In Atlanta with John Lennon

2010-12-05T05:39:00.000-08:00

He was a complex man. Being around his art and music this weekend was an inspirational blast that exploded my narrow imagination. I truly believed I had an expansive, elevated and deep capacity for imagination, but, day by day my mind opened and my narrowness was exposed to me. I, now, believe I will never be able to sit in total comfort of being. I will need constant and challenging exploration of my mind through the examination of an other's.

Skinny Mashed Potatoes and De-Fatted Gravy. Huhhh?

2010-11-24T15:25:00.000-08:00

I remember the first time I hosted Thanksgiving dinner after I had become a full fledged fitness trainer. My dad had passed away six months before and I was now living in his home; the home we all went to for Thanksgiving. It only seemed appropriate for me to carry on the tradition and have the gang still come to Papa's.

Now, as a "trainer", it seemed fitting for me to plan my feast with care and avoid fats and sugars. I roasted a large turkey. My "skinny mashed potatoes" (made with chicken stock and not butter and cream) were more the consistency of vichyssoise. The gravy was de-fatted and defeated into a watery soup. The sweet potatoes where simply baked. (Ugh.) And I experimented with the stuffing and chose a sophisticated Shiitake mushroom number I found in an obscure cookbook. Little did I know, my family was horrified and left feeling our love but a bit deprived. They missed our family's traditional recipes and a full belly.

When I'd offered to host Thanksgiving again, my family found clever excuses to politely decline until I'd finally confronted them with "what's up, guys? Let's have it".

The truth hurt at first; they hated my "healthy" version of a traditional Thanksgiving dinner and even though they were a bit overweight, felt Thanksgiving was just one of those feasts that should be enjoyed in it's purity of tradition and flavor. They, of course, were right and now I would never consider shirking on those old family recipes.

So, my sons are home from college and Randy is out buying a turkey for us to deep fry ( don't freak out, done properly, the bird doesn't absorb the oil and it is delicious, tender and juicy). My older sister will host our festivities and we will all bring our favorite Thanksgiving dish. We will sit as a family (with my sis's first little grand-baby girl!) and give thanks for our love, health and homes.

Happy Thanksgiving and enjoy your traditions.

Here we go...3 Days to Fit and Fabulous!

2010-11-22T13:24:00.000-08:00

How can it possibly be that the average weight gain through the holidays is approximately seven to ten pounds?

Fromage my fave!

It isn’t simply because of the extra parties we attend from November 19 through January 2. Yes, this is six plus weeks of eggnog and pecan pie, baked Brie and pigs in a blanket, buttered mashed potatoes and giblet gravy, pumpkin pie and champagne, fondue and warm bread. But, it isn’t those extra calories alone that make the “diet industry” welcome our New Years resolutions!

I could do without, but how about you? Calories are in the eye of the beholder.

You see, we start eating a few more high-density calories and our bodies begin to get used to them. “I’m being really good during the week, so how could I have gained three pounds since Friday?” Because, you are eating a bit more on those non-party days but, because of the overload on party days, you think you are barely eating at all on non-party days. All it takes is a few more mindless bites of this or that and you are on your way to a permanent seven-pound load on January 1.

"Oh what the heck, they love us anyway..." (UH NO!)

So, rather than throw caution to the wind, how about making the commitment to stop eating party style while not at a party. It is rather simple to cut your portions down by 20%, and then add 20% more vegetables to your plate or recipe. Your eyes will see the same amount of food and studies have shown that when trying to lose weight, our bodies are more satisfied with volume, whether it is from lean and healthy veggies or French fries. (There are about 450 calories in a 5-ounce portion of fries while there are only about 30 calories in a 5-ounce serving of most non-starchy veggies.)

Fresh fruit smoothie. Do it!

So, let’s set some ground rules for the holidays, shall we?

Whole wheat veggie and goat cheese pizza. Yum!

· Load up on the veggies and cut back on the high-density foods like cheese, butter, meat, baked goods and even healthy nuts and nut butters!
· Get rid of those high-density foods and give your guests “doggie-bags” to take home when you are entertaining.
· For every cocktail consumed at a party commit to drinking a full glass of water.
· Stay away from the appetizer table and sit in a comfy area so you are less apt to get up for MORE.
· Eat a high fiber mini meal before the party (avocado on whole grain bread with tomato and lettuce or beans on a tortilla with salsa and lettuce) so you are satisfied and not STARVED!
· Do not confuse exercise with calories consumed (“since I worked out, I can eat what I want”) but move with a bit more intensity and as often as possible. Every little bit makes a difference.

Move it girl! (Oh, and have fun!)

It is always the small and do-able shifts in our lifestyle that makes for a comfortable holiday body. Bodeci says, “During the holidays, enjoy what you really want in moderation! Then leave it alone and walk away.”

11 Days to Fit and Fabulous, Then Life Happened....

2010-11-15T10:39:00.000-08:00

I was challenged last week. I had to depart from my comfort zone, but I asked for it. I am a firm believer in the 'power of positive thinking' but it still blows me away when my intentions come to pass. And when my intention came to pass last week, I wasn't sure I could handle it.

Adrienne (The Rich Life on a Budget) called me shortly after I returned home from my adventure, and asked, "I'm just curious, why haven't you posted about it?" For this conversation and her encouragement, I am dedicating this post to her. Thank you Adrienne for helping me see straight!

"I wasn't sure if it would be appropriate to discuss, me being a fitness trainer and all. Wouldn't it confuse people? And I worry that my students and clients might fear I am quitting the business."

"Debra, when I think of you, I do not think 'Debra the trainer', I think 'Debra is," she paused, searching for a word, "I think you are Bodeci'. Yes, you train people for a living, but you are much more than that!"

Now, I feel a bit uncomfortable to share this with you, but this is what she said. "You are an enigma, Debra. You have a take on life that is refreshing and non-judgmental. Quite honestly you are the one we all go to when we can't figure out our next step in life, whether it's our kids, a fight we had with our husbands, our career sucks or if we feel fat and unlovable. I don't think your blog is just about fitness and diet, I think it's about a fifty something year old woman who is wise, comforting and knows how to solve life's problems and who also has her share of insecurities and issues. I want to hear about all of it!"

I am a mother, a wife, a friend, a trainer, an instructor and now I am an art dealer of sorts. A few months ago I decided I wanted more money. My sons college expenses and the economy had put a pinch in my bank account. There was only so much Budget my Rich Life could do. I wanted to live with a bit more wiggle room. So, I intended more money in my life but I wasn't sure how it was going to get to me.

The power of our thoughts is so unbelievable, but when you practice the law of attraction and see for yourself the rewards, you may never doubt it's power again. Rhonda Byrne, author of "The Secret" writes, "...you deserve all good things life has to offer....you are the creator of you, and the law of attraction is your magnificent tool to create whatever you want..." You see, I didn't just want more money, I wanted to travel and do something exciting. Kahlil Gibran wrote, "There is a space between man's imagination and man's attainment that may only be traversed by his longing." I visualized myself traveling, having new clothes and being a part of something really exciting. Loa Tsu, founder of Toaism wrote, "The world is ruled by letting things take their course. It cannot be ruled by interfering." I let go and allowed things to take their course.

My friend of many years owns an art gallery on the east and west coasts. He is also the exclusive distributor of John Lennon's art working directly with Yoko Ono. The exhibit is most likely the largest and longest lasting traveling art show. He was preparing for a show in Boulder Colorado when he suddenly needed another sales person. I called him that day to thank him for a dinner party he'd invited my husband and me to. As he talked, he mentioned needing to get to work and I offered him a hand, thinking he'd simply needed a friend to help with his house while he was gone. He offered me a position.

My new art dealer look.
When you want to become someone different, sometimes you need a costume.
Cary Grant once said, "I pretended to be somebody I wanted to be until I finally became that person."

Now, this is the part I want to share with all of you. I was scared sh_tless. I kept asking myself over the course of the next few weeks, why? Truthfully, I was not so sure I would be "good enough". But, I realized I had asked the universe for more money, travel and adventure. And it simply landed in my lap! I would live with the anxiety and discomfort until I dove in and made my mistakes. I knew I could learn from them. I only hoped to not disappoint my friend, but as he put it, "let's just see what happens, I think you'll do well with this."

A week ago I had flown back from Boulder and couldn't sleep as I was flying high off of the show and the fabulous time I had with the people who came to the show and my wonderful associates. I made mistakes, yes, but I made sales, too. I just got a nice check in the mail and my friend called with the date and location of my next show. "And so this is Christmas..." YES!

Oh, I also lost three of the four pounds I had hanging on me for the last six months. It wasn't going to budge because I kept telling myself "I have to lose this weight". You see, the universe only picks up on the energy of my having excess weight and therefore it stayed put! When I took on a new challenge my mind stopped creating my vision of four pounds too much and the weight came off. My body knows it's perfect weight, I just had to let go. And off to life I went.

23 Giorni per Adattarsi e Favoloso, Diventando Bodeci!

2010-11-05T11:58:00.000-07:00

Bodeci is an attitude. I have heard clients and students of mine refer to a recipe as being "very bodeci". Or a particular restaurant as being "bodeci approved". "I bodecied the chocolate brownie recipe". "I just bought a very bodeci outfit."

What isn't Bodeci?

Skinny is no fun

Slutty is overdone

Starving is unhealthy

Ouch!

Chic or stick?

Dieting is a racket!

How can you live more BODECI?

shift your attitude from need to gratitude
love with a bit more passion
lose expectations, gain inspiration
smile because it gives you an instant face lift
find your best attributes and show them off tastefully
laugh because it is sexy
make a positive difference in your world
moderately enjoy good food
make the healthier choice at least 80% of the time
be generous with compliments to others and to yourself
move more than you sit during the day
make time for prescriptive exercise
make time for joy
be creative with food and movement

Live, Eat, Move Bodeci.... Tell me how you live more Bodeci

26 Days to Fit and Fabulous

2010-11-02T12:06:00.000-07:00

Begin with your own personal mantra.

Of late, I have found a single sentence of say ten words or less, that conveys a thought of personal inspiration or reward, is really helpful when making lifestyle changes. A while back, I had a few clients using the phrase, "say no, lose a pound" and another, "how will this make me feel later?". The simplicity made it easy to remember and helped them to be more mindful during weak moments.

Find a mantra of your own. Cultivate it first by writing what behavior needs some consciousness. Then take a moment and feel what you would need to hear just at the moment of caving in to an old behavior you want to change. Really hear this conversation to the point of understanding its message with a few carefully chosen words. Write it down a few times and place reminders at various locations where you may need a bit more encouragement.

Organize the most daunting of all your "piles" for fifteen minutes, only. Just dig in and get as much accomplished as you can then stop after fifteen minutes.

Drink water, drink water, drink water and if this is difficult, try tea. Warm and soothing. In fact, right this minute drink water. Then stretch a bit.

Good stretch, just do it.

Exercise and don't even think about an excuse as you can do five minutes! In fact, do it, right now.

Calories count so eat a bit less of them. Eat more vegetables. Try new ways to pack them in: stir fry, roasted, pasta and rice dishes. You will not starve and you will not be deprived. You can have anything you want, just less of it. And eat more vegetables, please.

My bean soup made easy: A few cups of Bodeci Negative Calorie soup, a can of favorite beans, left over chicken or Negative Calorie meatloaf. I heat mine in a crock for a few hours on high. Season to taste and add a slice of avocado.

Grilled summer veggies. Now you can slice thin some root vegetables, brush them with olive oil and salt and pepper and bake in the oven for about an hour on 350o.

Imagine all that you are right now. Notice what is outstanding about you in every way. Keep this visual in your heart.

I'd be interested in hearing your favorite mantra.

29 Days to Fit and Fabulous!

2010-10-30T12:17:00.000-07:00

Sabato presso il Ristorante!

We might meet some friends for dinner tonight. After all it is Saturday. I do not want to gain back the pound I lost this week. I have been losing a pound every week only to gain the darn thing back by Monday morning.

This is a Bodeci weekend. And it's time to put my money where my mouth is...

Begin by being conscious today. Be mindful while around food and drink. Stay conscious. Remember why you are deciding to be conscious. Remember how great it feels to enjoy the holidays a few pounds lighter and a bit stronger.

Some good books on eating and behavior around eating. Mindless Eating is very interesting!

Organize yourself a bit by calling ahead to the restaurant or checking them out online so you don't even have to look at the menu. You can order a fabulous meal without being tempted by the Carbonara or Alfredo. I will drink 16 ounces of water before leaving the house and again before I take my first bite or sip of my cocktail. (I already know what I am going to have tonight: shared appetizer of ceviche' and grilled artichoke and a fish taco. My cocktail of choice is a very dry Kettle One Martini, shaken not stirred with a twist, per favore'!)

I will organize my outfit ahead of time so I won't feel anxiety while rooting through my clothes at the last minute.

Drink soup! Here is my recipe for "Curried Sage and Butternut Squash soup with Pesto Oil". And don't forget to make a big pot of my Negative Calorie Soup to have on hand.

Saute one medium chopped onion in two Tblsp. unsalted butter. When onions are slightly browned add a teaspoon and a half of curry and saute for about a minute. Add 4 cups chicken broth and 4 cups water. and bring to boil while peeling and cubing one butternut squash. Add to pot.

This is the kind of peeler I use for the hard skin of the squash.

This is the knife I use to cut it. They are pretty tough little buggers!

Slice a medium carrot into little "coins". I used three little ones just because. Add to pot. Salt and pepper to taste.

While soup is cooking (approximately 30 minutes) use a food processor to finely mince two cloves of garlic with 1 cup of basil and 1/2 cup of extra virgin olive oil for the pesto oil.
In a frying pan, heat a tablespoon of olive oil to just before smoking and fry approximately 6 sage leaves until crispy. Keep an eye on them, shouldn't take too long.
Finish the soup with an emersion blender until creamy smooth, ladle into bowls, drizzle the pesto oil on top with crumbled sage leaves as a garnish.

Exercise with a bit more intensity. You don't have to workout longer, just push yourself to a challenging level today. And, again, if in doubt as to what to do, go to my video!

My wonderful students. I am so grateful that I teach my Bodeci method workout. I tell you what, if you are responsible to another or several others, you will most likely be more consistent. Try exercising with a friend or two.

Calories Count so determine to EAT LESS! Remember my rule of 5, 10 and 100? Check it out again if you've forgotten. It is the small and doable steps that get you where you want to go without one drop of suffering!

Imagine how much fun you will have dining out tonight (or the next time you dine out) when you can enjoy yourself without having to unbutton your top button! Imagine feeling satisfied with less.

Imagine the difference between depriving yourself with the old mindset of losing some unwanted weight and how great you feel knowing you are making those changes happen happily! Godetevi la vita!

31 Days to Fit and Fabulous

2010-10-28T06:34:00.000-07:00

Facilita' d' uso! Easy does it!

Today's post is dedicated to Jan and to Ms. Bucket of a few months ago.

Begin by chanting this mantra: I am all I am right now. I do what I can.

Jan of bobbypin'sboardwalk blog wrote to me of her dislike of cooking and/ or preparing food. Her angst came from her "all or nothing" view about her "diet' and as a result, she'd sabotage her efforts in losing a few unwanted pounds. Because she ate mostly fast and "convenience foods", she felt whe was already a failure and this made it difficult for her to maintain any kind of progress as she always felt like she'd already "blown it". Feeling like a failure is the worst place to be when making any kind of lifestyle change, especially when it comes to a woman and her body!

The truth is, because of all the "diet" books out there with hundreds of pages of recipes and cooking instructions, we've become afraid to eat normal! Normal just isn't good enough when we should be juicing our own wheat grass and eating raw, organic, vegetarian, vegan, whole, slow, cruelty free, hormone free, free range, free trade, free from additives. Holy cow! It is no wonder we end up hating food! Only to binge on it in order to fulfill our own worst nightmare: we are weak and undeserving.

The reason I have a section on organize is because most of our eating issues are bottled up stress and anxiety about how others perceive us. Do we measure up to the standards we read about in the magazines and see on television? I have given up on the media for the most part as I have found so many contradictions. I subscribe to one new magazine as it shares several points of view on a particular subject or story and has very little commercial advertising. Thus, I don't have to look at skinny women in airbrushed displays telling me I should use this product to make me be all that.

Organize your own personal lifestyle. Who are you when it comes to eating and exercise? Are you the kind who enjoys an hour or more at a gym diligently sticking to a program? Do you hate to sweat and have achy muscles? Do you love to lay around on your off time or take a ten mile hike? Do you love the tastes and textures of a variety of foods and look forward to new recipes or are you mostly a creature of habit and like to eat the same things day after day? Getting to know yourself with regards to your body is key in creating a lifestyle strategy you can live with forever.

Write a small paragraph to yourself starting the first sentence with:

My usual day of eating looks pretty much like this...
My ideal exercise program would be....
In order to have the kind of body I desire, I am willing to change ...

Once you see who you really are, stop beating yourself up already! You are who you are. And you are perfect because you are YOU.

Drink water and water type beverages. More, more, more! Just do it. This part is easy if you don't think too much about it.

Exercise should be simple and prescriptive today. When I say prescriptive I mean the exercise should be corrective in some way. Movement is the most important type of exercise you should be doing. Moving with purpose and intensity is the best especially if the movement could be balanced for all of your muscles. Since most movement is imbalanced we need to correct our muscles with weight or resistance training as well as stretching muscles that get tight from over-use.

Most people that workout are not aware how important balance is, For example, the strength of the muscles of the pectorals or chest should be in balance with the strength of the muscles of the latissimus dorsi or back. Without making this too complicated, when you perform push-ups, try to perform the flexing phase (as you are releasing back towards the floor, bending your elbows) slowly, concentrating on using your lat muscles. As it gets more difficult for your chest, bring your knees to the floor or closer to your hands, as you push up and bring knees off the floor or farther away when you come back towards the floor. In fact, practice right now. Stop reading and get on the floor for twenty of the best push-ups you can do!

Make the practical and simple exercises the ones that you perform regularly if you are not sure or don't yet have a program that is consistent. Start with my video and make it consistent. Every Tuesday, Thursday and Saturday. Learn about your body in it's simplest and most effective movement. Increase your intensity each day you exercise. Eventually increase the repetitions you perform. The idea is to be consistent!

Calories count and you know how I feel about that. Make them count, people!!! Make a pact with yourself that no matter what, you will honor yourself with the best of the bunch no matter where you happen to eat lunch. If you are dining at a fast food place, think for a moment what your best choice might be. I'm not talking about those awful dried up salads with dressing packets, I am saying that if you insist upon a fast food place keep your choice light. Look at the nutrition information, they all have them now, and go lighter than you usually do. Perhaps even a bit healthier, while you're at it. Small changes add up!! Remember Helen! A great book, Eat This Not That, has hundreds of better choices when it comes to fast or junk food.

Here it is in a nut shell: Eat only what YOU REALLY WANT. Eat less of it. Eat less junk as much as possible. Eat more vegetables whenever you can, even the tiniest shifts make a huge impact. A little trick: Drink 16 ounces of water before you eat. Trust me, this works. Just do it!!

I would like to offer a small suggestion here. How about you try to cook just one good meal a week? Just for kicks and giggles. No pressure to do it right, just for the heck of it. This is simply to bring you back to being in love with food again. When you love food, you savor it and enjoy the whole experience, at least some of the time.

My zucchini pancakes made savory and with the blossoms!

Imagine there's no diet. No shoulds or shouldn'ts. No bads or goods. No rights or wrongs! Imagine there's no fit police watching your every move.......(sung to John Lennon's Imagine).

La vita e abbastanza grande! See, life is really quite grand! Now, go to it!

33 Days to Fit and Fabulous

2010-10-26T11:06:00.000-07:00

Irish oatmeal with fruit and a bit of cream.

Begin a your week with a breakfast that satisfies and provides nutrition. Wear clothing that loves your body. Look into the amazing lives of your friends, co-workers and family with a new perspective. See life as new and renewable.

Greek yogurt and homemade plum sauce.

Organize more of the areas you weren't able to finish this weekend. And, the rest of the week, organize your most used spaces: Office, car, bedroom, kitchen and bathroom. Get rid of what has been sitting around the last few months, it is only irritating. I recently got rid of a huge stack of professional fitness magazines I hadn't nor wanted to read. They just made me feel like a loser every time I looked at them. I finally let clients take what they wanted and I recycled the rest. Out of site, I have freedom to read what I want! Making small changes in your spaces will open new doors to reinventing your new self these next 33 days. It is liberating!

Drink water, doctored water (adding mint, ginger, lemon, cucumber, etc.), tea (herb, white, green or black). Drink more than you have been. Don't think, just drink.

Exercise a bit more intensely this week. No excuses. Perhaps do two or three rounds of my video and or add the exercise below instead of the push-ups. Again, don't let the voice of unreasoning infiltrate your sensibilities! It is time to challenge yourself.

Begin on all fours then lift knees to go into plank. Then to a side plank.

Back to plank then to push-up. It is definitely OK to go to your knees for the push-up.

Back up to plank then turn knee under body trying to keep your butt low. Repeat for the other side. Do 5 to 10 reps

Calories Count but I abhor having to count calories. The truth is, we should know more about the nutritional value in the foods we eat and that includes the calorie count. Just look at the packaging. (I will never forget a client of mine saying she used a lot of olive oil in her cooking because it was fat free and had no calories.) It really helps with your willpower to see a full plate when trying to cut back on calories so find yourself a smaller plate to eat from.

50% of my plate: vegetables

Imagine yourself today:

Eating a healthy breakfast (see my Bodeci breakfast sandwich recipe)
Tossing or storing some of the piles you have in your most used areas
Drinking more water than usual
Exercising with more intensity
Eating from my 80/20 rule; 80% lean and healthy, 20% "oopsie! I had wine, desert, cheese..."

I don't know about you, but I'm more inclined to savor a bit of cheese or a glass of wine than to have desert.

However, don't these look yummy!
20% of the time, you may not always make the healthiest choice, but, life is too short to say NO all of the time!

Now get off this computer and let's get going towards Fit and Fabulous!

36 Days to Fit and Fabulous

2010-10-23T07:29:00.000-07:00

Begin this weekend with a new thought; we don't always have to indulge on the weekend and we never DIET! Weekends are for relaxing and enjoying 'non-work'. That's it! Nobody said you are supposed to pig out over the weekend because you've been "good all week". How about being just bad enough to enjoy life and just a bit more thoughtful as to how much and what you decide to eat. You can easily give up a this or a that. Just don't give up who you are over night! A diet is a way of eating, to diet is to succumb to the industry!

Continue to Organize your kitchen fridge and cupboards as well as personal closet. I know this is a daunting task and the weekend is a perfect time to make significant changes. Do not ask anyone else, unless they are professionals, what they think you should keep or wear, it could lead to an uncomfortable situation later. To help you, think about what you would bring with you on vacation for a week to a place with your current lifestyle and climate.

Drink water. And if you get bored, add chopped fresh mint, ginger, cucumber, lemon and/ or herb tea. Just drink it and try to drink more than you are used to.

Exercise the prescribed amount today. Even if it is on the minimal side. Even five minutes makes a huge difference!

Calories count and being prepared keeps it easy to keep track. I have provided my basic shopping list for Trader Joes's and will be creating recipes from it in future posts. It is easy to make good choices at TJ's and you want to be satisfied while eating for a thinner and/ or fitter YOU! I go organic and unprocessed as much as possible.

Trader Joe’s

Alvarado Street Essential Flax and Italian turkey sandwich

Hummus (for a lighter calorie try tomato basil or eggplant)

Salsa (I love Salsa Especial)

Feta cheese

Goat cheese

Shredded Mozzarella Cheese

Canadian Bacon

Italian Style or low sodium Turkey breast (I am now roasting my own, but these are good for deli style)

Chicken Breasts (I like "tenders" as they are smaller and more tender!)

Salmon

Lean Beef

Romaine Hearts

Celery

Spinach

Carrots

Mushrooms

Red Bell Peppers

Asparagus

Green Beans

Apples

Bananas

Avocados

onions, garlic

sweet potatoes, butter nut squash

berries, fresh or frozen

Alvarado Street Essential Flax bread (or other whole grain, this one is only 50 calories a slice)

Corn and whole grain Tortillas

Akmak Crackers

Almonds and other nuts/ seeds

Dark chocolate

Eggs

Butter

Greek Yogurt

Light Sour Cream

½ + ½
whole milk

Alvarado Street Essential Flax french toast, yummy

Rice, soy milk

Flax Flakes Cereal

oatmeal

whole grain and oat flour

Chicken Stock

Enchilada Sauce

Soy Ginger Dressing

Organic Mayonnaise

Olive Oil Spray

Crushed Tomatoes

olive oil and vinegar

red pepper sauce

raw sugar

pure maple syrup

flavors and spices like vanilla, mustards, peppercorns, salts etc.

Canned Tuna (I prefer canned in olive oil)

Canned beans

whole grain pasta

brown rice

soda water

pure pomegranate juice

Imagine your best and be that!

38 Days to Fit and Fabulous

2010-10-20T17:08:00.000-07:00

Begin your day with gratitude. I know, sounds cliche', but the truth is it makes a world of difference beginning your day feeling grateful for all that is good and positive in your life. Not to mention, it's a great way to soothe the savage beast at around three in the afternoon. Being in gratitude is a way to feel sense of strength and it makes us look a whole lot more beautiful to those who come in our path. I have a little room in my house I call my sun room. Within are a variety of oggetti d' arte that remind me of my gifts in life!

Mia chia, Egyptian cat, and grandmother's plate under mia chia are reminders to me of how fortunate I am.

Organize your personal closet. Find your best pieces of clothing and accessories and discover your most flattering outfits then stick to these throughout the duration. I helps our motivation when we feel good about our appearance. Spend thirty minutes today and tomorrow sorting through the out-dated, wrong size, not-ironed, ill-fitting and otherwise unflattering clothing and either store it out of site or get rid of it. Spend some of the time creating new looks with what you have. Challenge yourself to wear something showy, like a gorgeous scarf or a brightly colored handbag. Maybe you've always wanted to wear those patent leather gloves but didn't feel comfortable. Wear them! Have fun, let loose and instead of allowing your ego decide what's right for you, let your soul lead the way.

It helps to organize by style and color, too.

Drink alcohol in moderation. The current rule of thumb for active women is one to three glasses of wine, beer or alcoholic beverage a day. Before grabbing for another drink, a lot depends upon your genetics and lifestyle. So use moderation. A glass of wine a day has great health benefits as does alcohol in general. (Google 'health benefits of alcohol'.) I always say, choose your poison! When it comes to a desert or another glass of wine, I go for the wine 90% of the time!

Sometime before I turned fifty, I found wine, while loving it, make me kind of feel yucky. this is my Bedecitini. Premium vodka, pure pomegranate juice, soda water and ice, Shaken, not stirred. Sip slowly...

Remember, Monday, Wednesday and Friday is for cardiovascular exercise and Tuesday, Thursday and Saturday is for resistance or weight training. Of course you can switch the order, but just make sure you alternate the resistance/ weight training!

Extra exercise for the day: Right now, stand up, hold on to both sides of your low back with each hand just above the butt cheeks. Pull your elbows back, open your chest and lean back opening chest further. You should be able to allow your head to move back with your upper body. If you feel tightness in your neck, it is time to pay attention to changing it's curve back to it's original natural position. Hold a rolled hand towel in both hands with towel at the nap of your neck. Gently lean head back while pulling up on towel, pulling the vertebrae up and back. Make this stretch a habit, especially those on a computer for hours a day! Take these breaks regularly. Most every job these days has us forward hunched. Not attractive. Keep a small towel at your desk, I have more exercises using it in the future.

Calories Count but so does taste. The reason French women stay thin is because they opt for taste rather than portion size. They prefer a bit of hunger to indulging on crap. They would rather be seen vomiting in the middle of the first act of an opera than to be seen eating processed, junky food. Similarly, they abhor gigantic amounts of food on their plate. It just looks, well, uncool.

Easy Bodeci style dinner. Baby spinach, sliced red pepper, cherry tomato and green onion tossed with Trader Joe's
Pad Thai noodles and thin sliced chicken breast from previous meal. A dash of rice vinegar and a few Mandarin oranges

Imagine yourself shedding a few pounds of bloat and lethargy. See yourself moving with less effort and with less pinch from the waistband. Take a deep breath and continue to visualize this very near future YOU. Continue to breath deeply while allowing a smile to broaden your beautiful and wise face. Feel the serenity of believing in yourself and all your glory. Notice any little voices lurking that have a negative or critical tone. Don't try to grapple with this voice, instead patiently notice what it is saying. Is the voice valid or correct. Break it down. If the voice says, "you've tried this before and you will never be five pounds less or more fit or feel better than you have. You just don't have the willpower..." Whatever! Listen, then tell the voice you have heard what it is saying and if you need it's help somewhere along the line, you will ask for it. Smile and move on. You Can Do This!

We have many little gremlins lurking inside our head. Their voices are usually created from old criticisms, past hurts or unfounded fears. Are they rational, do they merit validity? Listen to the voice of your heart, dig deeper into your soul, banish the ego! Find your own "fairy princess"! It isn't just fantasy!

Forty Days to Fit and Fabulous!

2010-10-18T17:54:00.000-07:00

I just realized the holidays are upon us. For whatever it is worth, it seems like quite a few of us have been eating more of our comfort foods and doing less moving and shaking lately. Why? Well, I have two theories, at least from where my four pound (yes, I know, the same four from a month or more ago) gain has materialized from.

The first is due in part to writing my and reading other's blogs, which keeps me immobile for more time at a stretch than ever before. After training and/ or teaching exercise, I used to dash through emails, write for about an hour (a book I have been in process with for a few years) and maybe check out a few shopping sites or look up professional information. It seems that since I started blogging with some regularity, I have been on my computer and therefore sitting for approximately two hours extra per day. Not good!

The second theory I have, regarding my four pounds, is that since I have decided to budget and not spend so recklessly, I have been eating and entertaining at home a whole lot more. I have become obsessed with preparing delicious foods with regularity so as to make up for the lack of spontaneous entertainment. Today, I truly believe this will be an advantage for me in the forty days until Thanksgiving because I can prepare foods with less (fat, salt and sugars) than most restaurants deliver. I just need to make some shifts in how I have been consuming my yummy creative cuisine.

My purpose these next forty days is to impart the Bodeci wisdom of a fitness lifestyle to you, my faithful followers. I will not be getting off track with too many posts about canning tomatoes or the new outfit I bought or the ways I have been able to save $; that is for my blogger friends to share with you and you can find their marvelous blogs listed in my blog roll.

I will be including a small 'to do' for each of the Bodeci strategy headings and will be posting every Monday, Wednesday and Friday to be delivered to you no later than Tuesday, Thursday and Saturday and my strategy headings are:

Helen in February said, "Don't make me diet!"

Begin
Organize
Drink
Exercise
Calories Count
Imagine

For today and until my next post:

She says just begin with small steps and never look back!

Begin today with a new attitude. You have the ability to shift your attitude from one of victim or incapable to that of I can and I will!

Helen has lost more than 35 pounds on the scale. She now curls 35 pounds with a smile!

Organize the food in your home. Toss the old crap to make room for new and improved foods to help you on your way to Fit and Fabulous. Make a shopping list of foods that you know will support you. Purchase and prep them so they are ready to create meals. (I will be giving shopping lists in future posts to help with some of the mystery, but for now, rely upon the information you know has worked for you in the past.) Spend at least a half an hour today, tomorrow and Wednesday on this.

Take it away!

Drink water all day long especially fifteen minutes before your meal.

This one seems so easy. Trust me, you will need to make sure the water is at hand! Just drink.

Exercise doing a half an hour of cardiovascular exercises on Monday, Wednesday and Friday. This could be anything from running, walking or jogging to in-line skating, hula hoop or jumprope. The choice is yours. Just do it regularly and don't blow it off! On Tuesday, Thursday and Saturday do your weight training. If in doubt as to what to do, just follow my 'BODECI WORKOUT' http://www.youtube.com/watch?v=C_nY10yaHeo . I will be giving new exercise programs throughout the forty days, but for right now, this quick program will offer enough to create muscle strength and tone.

When in doubt, scrub your floors quickly! Check out my other youtube
http://www.youtube.com/watch?v=8YxpmqveC6s
http://www.youtube.com/watch?v=RUHYCz58vCw

Calories count no matter what anyone has told you. The best way to begin changing your caloric intake is to only eat one serving for breakfast, lunch, dinner and snack(s). This means you will not be eating slices of cheese while preparing dinner or dipping a spoon into the ice cream container mindlessly. It is about focusing on making your meal then eyeballing a serving of protein (size of the palm of your hand), a serving of grains or non-white carbohydrates (about the size of your fist), a serving of vegetables (about the size of your two hands making a large bowl) and a serving (the size of your thumb) of healthy fats such as olive oil, nuts and nut butters and avocado. My personal plan calls for about one hundred extra calories per meal for dairy, wine, condiments and/ or fruit.

Bodeci poached egg atop sweet potato and red pepper hash.

Yummy!! Yummy!! Yummy!! Yummy!! Yummy! Yummy!! Yummy!! Yummy!! Yummy!! Yummy!!

Imagine you are making these small and time affordable changes to your day and how fabulous you will feel as a few pounds begin to drop from your body. Imagine how great it will be when you arrive at a holiday party wearing your favorite outfit and you are perfectly comfortable in it. Imagine just exactly what you want for your body and feel how great your emotional self is during the upcoming season!

Do you see her? She is your fairy godmother. She is within all of you. Listen to her wisdom, for once!

I want you to succeed. Let me know how you would like this program to fit with you. I am here for you.
Tell me where you are having difficulties. I love my clients and students and YOU. I am here.

Why Am I Doing This?

2010-10-12T21:48:00.000-07:00

Are you even interested? What do ya want from me, already?

After reading through several of my favorite blogs today (because I have to keep up) I found myself wondering as I responded to their posts, 'what in the hell am I doing all of this for, anyway?'

Here is what I discovered: I love to write. I love to commune with like minds. I love to feel the power of influence. I have a desire to make a significant impact, artistically, in my lifetime. I am bored with life at times so I stir things up occasionally.

How about him? Nahh, he loves me whether I write or not. But, yes, I do.

So, Who am I doing this for? (I asked myself....)
The Helen's and Victoria's and Rick's and Christine's and Rebecca's and Marcy's and Rosa's and Michelle's and Kirby's and Cathy's and Tony's and Toni's and Kath's and Marchelle's and Christina's and Luba's and Randy's and FF's and Fiona's and Adrienne's and Sandra's and Kendra's and GianPaolo's and Jessica's and Jordan's and Pam's and Joan's and Deborah's and Amy's and Donna's and Lori's and Laura's and Janet's and Janice's and Monica's and Nicole's and Nicola's and Nikki's and Danielle's and Shuan's and Ryan's and Karen's and Debaroo's (that's me... a name my son's girlfriend, R, gave me a bit ago).

What a story these eyes tell.

My writing is because I have to.

So, why have an audience?

Because, it is so much more fun, don't you think.

I love my readers!

(Thank you, reader.)

My Chia Pet gives me tons of feedback. He laughs at me all the time. Asshole!

Now, just for the heck of it, drop and do 20 push ups. (You can do them on your knees, ya know.)

Come un Gattina!

2010-10-08T15:43:00.000-07:00

Sometimes we just want to be kittenish.

Hmmmm...

Remember those days when you could wake up, shake your head a bit and look cute? (Well, perhaps more than just a shake of the head.) What happens to us as we get on in years? I am not talking about our wrinkles or the plumpness around parts that used to be lithe. I am talking about an attitude.

Is this dress age appropriate for someone in her fifties? Sometimes you just need to let it rip. Know your assets and show them advantageously and with taste.

Like Sophia, know what is fabulous about you and highlight it with clothing. (Not the lack of clothing!)

Perhaps it is an attitude you wear under your hat?

So 'pimp'. A hat or shades adds a bit of mystery and uniqueness.

Being kittenish is to be subtly sexy, playful, loyal, sweetly aloof, interested, and smart.

Women over fifty do not have to stop being kittenish! Check it out...

.

Ellen Barkin

Jennifer Tilly

Holly Hunter

Madonna

Katey Sagal

Sharon Stone and Iman

Kim Bassinger

Michelle Pfeifer

It takes a bit of work to maintain your appearance, but that is how it is for anything worth having, right? I mean you spend money and time maintaining your car and your home so why not your body. After all, your body is the only tangible thing you truly own. So what's a little work for a lifetime of playful living? There is no doubt that women are more confident when they feel attractive. What can you do today that will make you feel fantastic inside and out? Let me hear about it.

Who do you think is kittenish and why?

Giola per la Vita!

2010-10-06T09:31:00.000-07:00

"Just because I'm gorgeous and wear expensive baubles doesn't mean I am happy, il mi amore!"

I had been in un atteggiamento negativo (in a negative attitude) for too long. E tempo per un adeguaento! (I was thinking negative and needed an adjustment.)

I actually tried to find my giola per la vita (joy of life) from a sunflower. It kept growing. I didn't.

Anervo bisoguondi mouservi rapidamente! (I needed to move quickly.)

Run, little Debra, run! (And for gosh sakes, wipe that silly grin off your mouth!)

Troppo tempo concentrato su me stresso. (Too much time focused on myself!)

"O solo mia, I raised two boys through a difficult storm. When will it be my turn to relax!"
(Small violin playing concerto in A minor: Soooo Whaaaaaaattttt...!!)

A ha! (Ah ha!)

Ohhhhh!! (hee hee)

\ oops

Thus, my meditation: O Whah Tad Aumm Aa Siam!!
(Oh what a dumb-ass I am!)

I have no clue how I managed to get this one and only shot of the cheer squad, a promotional for the upcoming movie, "Megamind" with Will Ferrell and Tina Fey. I caught them practicing before going on stage at "LA Live!" Amazing bodies.

Ottinere su di nesso! Cosi sia! Non pensarci! Stai zitto! Viva la tua vita! Si vive una volta sola!
Get over it! Let it go. Stop ruminating. Shut up, (already). Live YOUR life. You only Live once.

When in doubt, take a staycation! (Thanks Fiona of "How to be Chic", great post!)
When you project possible negative outcomes, you are living in the future. When you ponder the 'what ifs', you live in the past. Try to stay present, even for just a few hours a day. Predicting something bad or a somewhat constant focus on past mistakes only keep you from una giornata favolosa (thanks for this reminder, Adrienne, Rich Life)!

Viaggiare Leggeri a la Bodeci

2010-10-04T08:53:00.000-07:00

Golly! What a nice breakfast for us parents! Well, I guess for the cost of the tuition...

Moving through the airport requires agility! I could really move in comfort with this travel outfit. My only
problem was I like better foot support, but with airline security I wanted slip-off ease.

It was "Parent Weekend" at my son's school and I wanted to travel light. This is has been a difficult task for me in the past, but I'd worked at perfecting it. We had to be up at 4:30 and out the door by 5:00 AM to catch our 6:30 flight from Santa Rosa to L.A. I decided I would carry one small carry-on and wear only one outfit with options. My black jeggings and cami from "White House Black Market" and my "Melissa" flip flops were the main pieces I worked with. I added my white button down stretch cotton blouse from "H&M" on the plane and to our first event at the school: The Dean's Breakfast and a 'sit-in' on my son's screen writing class. I felt fresh and appropriate for the entire day and all I had to cart around was my inexpensive ($40) bag from "Dean and Deluca" and my red "Swiss Army" travel tote. No problem!

Felt quite comfy. That black bag (left) on my right can hold my laptop, small make-up bag, notebook, magazines, two pairs of glasses with cases, my water bottle, an apple, large wallet and camera. The cardigan looks better buttoned up to a cowl neck, but it was still warm before dinner.

Later that evening we went for appetizers at the “Yard House” then to “Fleming’s” for dinner. I took off the white shirt and topped my look with a “Linq” cowl, double-breasted, elbow-length sleeve, cotton knit sweater. The entire weekend I wore my diamond stud earrings, gold Rolex watch and black-pearl pendant. Simple and elegant. (Oh, and my "new" aviators via "Rich Life". She was ready to put them on eBay. I saved her the trouble!)

At the Trojans vs. Huskies game, I wore my simple logo T with knee length logo shorts and "Van's" slip-on sneekers. Easy to pack in my carry-on tote.

Along with the football game wear, I packed simple cotton lounge pants and tank for sleep and put-zing about. (While traveling, I like to feel prepared for potential evacuation, so my sleepwear can easily become comfy wear.) I also had my small make-up bag, face and dental requirements and a small styling gel. My iPhone, laptop, magazines and travel documents all went in my "Dean & Deluca" patent leather shopping tote. Very roomy making it easy to find my money and identification.

The Bodeci method of "Weekend Travel is to mantenere le cose seplici! (keep it simple!) If unencumbered and comfortable, you will move with freedom and energy. What is your "Weekend Travel Wardrobe"? Any late fall/ winter ideas? I'd love to hear!

Pausa di Tiempo per Bodeci

2010-09-28T14:04:00.000-07:00

My computer needed a rest. I was a bit ready for one myself. Am I going to grow old with my lap top strapped to me?

I took a break. A rather long break. And while it felt good, I had to work at not reacting to those demon voices in my head. I decided I'd let them talk, and I could listen if I wanted, but it didn't mean I had to take heed. And so, I took a break, senza sensi de colpa (without guilt).

It was hot and my son came home for a surprise visit. (Here with girlfriend, K)

After saying good-bye to my last client of the week Friday, I felt some angst because I wasn't prepared for my next BODECI body post. Then it occurred to me; what if I were to put my computer to rest over this entire HOT weekend and prendere il sole? (soak up the sun)

Had to stare out this window for no good reason. My chia pet is happy sitting around, and look how productive he is!

It wasn't difficult to put my computer away for a bit. It was, however, kind of painful that I wasn't posting my next blog or responding to emails. But, to live Bodeci means to take a rest when you work hard. And, so I did.

K and I went for manicures and pedicures then she colored my hair. Just as she slathered the last bit of color on my head, I informed her I had guests coming for dinner in a few minutes. Yes, I had hair dye all over my head and no makeup on my face. Not cool. But, it was my dear friend Adrienne (Rich Life on a Budget) and she didn't seem to notice. Oh, and guess what? I didn't run through my house perfecting it like a freaking crazy woman before company!

When I was young, before kids and never ending responsibilities, I had plenty of time to fissare intorno (lay around) and still get stuff done. But, after nearly twenty-three years of motherhood coupled with the role of breadwinner, I don't know how to just be these days. I am reawakened to myself and there are times when I need to become still and simply be. It was one of those weekends.

Mi e' piaciuto! (I loved it!)

When was the last time you took a break from your computer, cell phone or "to do" list? What did you do differently? How did it feel? I am living to find out!

Venti Ora

2010-09-23T07:52:00.000-07:00

The Wagon Wheel bar. Seen it for eons, never went in, Great guys and Bellisimo Martini

After teaching my class on Tuesday, Randy and I went for a cocktail at famed "Wagon Wheel" bar in Santa Rosa, then met friends for dinner at Gogi, an Asia fusion restaurant nearby. I couldn't help but stuff my face as the food was saparoso!; all organic vegetables and spices with free range chicken, wild fish and tofu. Plus, we had a date with Tony.

Tony Bennett

Tony sang all of his most loved songs and ballads. I don't think of myself of his genre, my dad's, for sure, but I was raised with his music. At 80, he is damn near gorgeous. There he was, within fifty yards of me, belting out "I Left My Heart in San Francisco" arms extended, hands open as if to say, "it is all of us here tonight that make us feel so fantastico!"

I knew I would be learning to can fruit the next day with professional farmers!

I didn't get to bed until after eleven and didn't sleep well. Sleep has been rather spotty lately. Tuesday evening turned to Wednesday morning quickly. My six AM and seven AM client are both out-of-town so I could sleep in a bit, and that was slendido.

Teddy greeted me at Nana Mae's farm

By eleven, I was tying on my favorite apron, stashing my best paring knife and heading out the door to Nana Mae's country garden for canning instructions and a garden luncheon. I had gotten the invitation from Rebecca of "Sonoma Lavender" and Karen of "Hello Beautiful Skin Clinic", to be part of only eight lucky uomini e donne. We were to learn from the owner/ operators of Nana Mae's Organics, Kendra, and her husband, Paul, and associate, Marilee (professional consultant to small, organic farming operations here in Northern California) in the fine art of preserving fruits and vegetables.

One of the many delicious products from Nana Mae's

Let's get it started!

Given our handmade aprons (Oh, I've got to get the name of those) and our instructions, we began peeling, chopping, mincing, boiling, sampling, chatting and photo ops. Oh, and we enjoyed Mumm champagne and Paul's fresh pressed apple juice.

Love my new old school apron!

Rebecca, Ce Ce, Cindy, Marilee, Marchelle, Karen, mia and Marissa.

After spending an hour or so making pears in lavender honey syrup and apple chutney, we sat down to Kendra's freshly prepared and delectable lunch under the shade of her fruit trees. We dined with in the dappled sunlight about her floral and vegetable garden.

Lunch is served.

We ate foods grown from Kendra and Paul's home garden. There were three different salads; potato, purple kale, and tossed green, all with varieties of amazing flavors and textures, like of pungent cheeses, spiced nuts, mild garlic and Nana Mae's own apple cider vinegar (so good for you). There was a basket full of baguette with fromage and prosciutto. On our table was champagne and apple chutney. No wonder Rebecca's hearty salute' during lunch, "I'm in heaven!"

Yes, we ate here.

Having a client at two (I know, why did I do that?), I had to be the first to leave and making my way to say good bye, I found Kendra whipping fresh heavy cream in her kitchen. I am still dreaming about the possible dessert my friends enjoyed after I left!

Bella, no?

Twenty hours after Randy and I had our cocktail, I was back in my studio with Nicola doing what I do. I felt a bit tired, but rejuvenated by all of the beauty and creativity of the past twenty hours. There is so much that is giola di vivere in our world, go and seek it! Tell me of your twenty hour vacanza.

la mia casa

What is your deliziare?

No Place to Hide

2010-09-22T08:48:00.000-07:00

Blue will do it?

I love the whole psychology around eating. For example, the color blue is a natural appetite suppressant. One study, detailed in “Mindless Eating” by Brian Wansink, found when people dined in a blue room they ate 33% less than those who ate in a yellow or red room. Another interesting bit of information from a “Health” magazine poll is that 83% of their readers do the most calorie damage when alone. A full 71% said they’ve stuffed a food wrapper down deep in the trash to hide the evidence. (I think that number is probably higher but it is “Health” Magazine, after all). And when questioned what the strangest thing they’ve eaten when alone, the most common answer was: something dug out of the trash. (There seems to be a common theme here with the trash.)

If it is in my home, there is certain foods I am tempted to sneak rather than to eat openly, but that’s not to say I would feel embarrassed if observed eating it. Well, not usually. Like the time I’d bought a dozen tubs of frozen cookie dough balls for a holiday fundraiser my kids were pushing for their school. I got the bright idea that I would make it easy on myself that year and buy a bunch, thus sparing me (and my potential victims; family, friends and clients) from having to look through the slick catalogue of Holiday crap while they obligatorily filled out the form.

I was in the final stages of a yearlong remodel to my home and we were all frazzled. The weather becoming windy, wet and cold while work crews slopped in and out of our torn up home and the boys behaving like caged animals, I was not in the mood for one more parent duty. My plan was to wait until the last few days before Christmas and bake cookies in my brand new kitchen. The visual of me in my apron, the kids studiously finishing homework by the roaring fire and the entire house spotless and decorated like Ma used to in the old days, kept me sane. I could use our new stove and bake all four hundred and thirty-two dough balls into perfectly round, moist and chewy chocolate chip, fudge, oatmeal and white chocolate macadamia cookies! I would then disburse them to neighbors, family and friends.

All I want is one.

A few weeks before Christmas, my boys and I returned to our plywood floors and half painted walls with yet another take-out pizza for them and salad in a box for me. The boys began to play a game they called “chong” where they wrestle on the bed trying to whack the other with the heel of their foot; sounds of their screams mixed with non-stop giggling was more than I could handle. My salad sat in it’s unopened box as I walked in trance to the freezer and pulled out a white chocolate macadamia tub and proceeded to eat a frozen dough ball. It was scrumptious, really. I think I blacked out after having the second one; I wasn’t in my body any longer.

One turns into ten.

That weekend the paint crew was in full force painting the inside of the house while it poured outside. At some point I went to the freezer and pulled out my personal tub and noticed that some of the balls had shrunk in size having little teeth marks on them. I had been nibbling at the balls thinking if I didn’t eat the whole thing it didn’t count. Carefully pulling out a ball with index finger and thumb, I began to take a bite when one of the painters came into the room to ask a question. There I was, poised over my tub with a frozen dough ball up to my mouth and an attractive young man looking square at my dough balled fingers. I fumbled some stupid babble about wondering what cookie dough tasted like and tossed the remains into the trash. I’ll never forget his parting statement, “I hope it was tasty.”

Couldn't I just bake them and eat one or two?

When the work crew finally packed their tools for good that day, each carried three tubs of cookie dough and a few freshly baked cookies. I have never purchased holiday cookie tubs since and never will. In fact, like Scrooge, I won’t even purchase Girl Scout cookies. The memory of my animalistic behavior and the man who caught it square on, documenting my embarrassment has turned me off to fund-raising cookie purchases forever.

"Can't you little brats take NO for an answer?!"

In my humanness, I am flawed, so I can forgive myself those times when I think the whole world would pass judgment on me for my little “sneaks”. In forgiving myself it gives me more strength, not less. Besides, I know I am not alone. What strange thing have you eaten in the privacy of your solitude? Please share!

These Are a Few of My Favorite Things

2010-09-20T22:02:00.000-07:00

My honey. He's so fun!

My son, G and his lovely girlfriend, K.

My son, J and his lovely girlfriend, R.

My cat, Tickles. She wakes me up every morning before five. Most times she brings "gifts". She's amazing.

On my night stand at 5:17 this morning, my favorite brew. Made by a simple machine called Senseo, by Phillips. I cannot believe the yummy flavor and "la crema" foam. A bit chipiped, my fav cup handmade by famed ceramics artisan, Catarina of Sienna, Italy.

My raspberries picked fresh and eaten for breakfast.

I get love from so many: my honey with Boomer, left, and Rocky.

And Baby. She doesn't ask for a thing. She's so sweet!

And Duders. Adopted from my son because he couldn't have pets in his new dorm room.

And, having my dear friends play with us on Saturday. They are the best!

What more is there?

Of Women, Wine and Weight Loss

2010-09-19T20:17:00.000-07:00

Sophia says, "eat, drink and be merry, mia amore!"

I am a fitness trainer. I am a woman. I am a mother. I am a wife. I am a sister, a daughter, grand-daughter, niece, aunt, a friend, associate, acquaintance. I am a an artist and a writer. I am many things and not defined any one of them.

"What am I doing here?"

Many times I have been in the grocery store, shopping for my family, and my cart will bump into another belonging to a client or a student from my fitness class. Their eyes dart to my cart to sleuth out my weaknesses.

She asked for it!

Before my boys went away to college, I may have had a frozen pizza or a bag of chips in my cart. I may have had a bottle or two of wine. I am sure I had half and half; it's all I'll use in my morning coffee. It seems they find pleasure in inspecting what is in my cart like I'm up for public scrutiny; I do not get the same 'privacy policies' as the rest.

Yes, I've bought these, and worse, for my kids.

"You let your kids eat frozen pizza?" "I didn't know you ate fat?" "I thought dairy was bad for you." "So, you drink wine, huh?" "Why do you eat meat?" "Is that for you?"

Can we live without wine and chocolate?

I am a human being. Yes, I eat fat and dairy as well as white fluffy carbs. And I enjoy a Martini.

NO THANKS!

I am a fitness trainer, yet do not hang out with many in my trade. They can bore me to tears. "Join our 'Runner's Club!'" "I'm having a potluck. Can you bring the edamame?"

I run all the time, thank you very much! I run when I need to get somewhere quickly, but I prefer to walk fast. Hit the gym? I'd rather clean my windows so I can clearly see the beautiful countryside that surrounds me.

Can we play, now?

I have a lot of energy and use it for purpose or fun. And, I understand the importance of having prescriptive exercise; exercise that creates balanced muscle and strength as well as cardiovascular health. This kind of exercise can be achieved in as little as fifteen minutes a day. You simply have to know what prescriptive exercises your body requires to keep progressing and/ or maintaining it's youthful abilities.

They

are beautiful.

I think of the fifty year old (plus) and exceptionally youthful, beautiful women I know and have known. Most do not spend a second in a gym and they drink wine. And eat fat. And may even have a cigarette at a party. They live life on their terms, with a sense of youthful abandon mixed with educated choices.

To them I say, "You are Bodeci, Il mia amore!'

The Italian in Me Wants Fall Clothing!

2010-09-16T20:22:00.000-07:00

Italians love their shoes! Oh yes, make sure no one has the same pair.

Sitting at the Piazza de Fiori at 5:00 on a gorgeous Spring evening, I was rapt with the women parading like models in front of me. It was '99 and my first trip to Rome. I knew then my fashion style would change forever.

I am a fitness trainer by profession, not by life! So she had a cigarette. The trick is to not be addicted!

Italian women dress with sophistication, but with an 'edge'. An 'edge' I happen to rather enjoy! They dress sexy, but 'not in your face'.

Without the midriff showing, I could wear this!

Sophia Loren has to be one of the most beautiful women in this world and she is smart and powerful!

Sophia is gorgeous. A little cleavage went a long way!

I live BODECI. I dress BODECI. BODECI is sophisticated, edgy and subtly sexy.

Italians aren't too fond of overtly sexy. They love clothes, not the lack thereof. Great body, but she's young.

Next week, I shop to enter Fall. Thanks to all of my blogging friends for showing me their Fall wardrobe. You are beautiful and unique. You do not subscribe to a fad or set standard. You are not afraid to show your beauty and your individuality. Thank you for the inspiration.

There is independence and freedom in the Italian woman. Fun, too.

My goal: Find those few pieces I can use to create my BODECI look, which is sophisticated, edgy and gently sexy. Thank you Une Vie Chic for your help with my boots.