John McCain is Messing with Me

Yesterday I was going to sit down and flesh out my two weekend posts, then write another post about the new plan trainer Traci and I have created. But alas, an e-mail from the McCain presidential campaign wiped that out.

They invited me to be the only local radio reporter to travel in the motorcade - very cool. The problem is, the invitation was extended on Sunday, so I had to wipe out my schedule for yesterday and today, because that's when he is here! A little notice would have been good, but I will make do.

However, that means this brief note is all I have time for today. So, I promise to update the other two and tell you about the plan tomorrow.

BTW, the only workout I got in yesterday was walking to keep up with presidential campaign staffers and members of the secret service. The bonus? Being in better shape means that's possible! (Those people are quick - but then I knew that.)

Yours in health, Kate

Fry-Day & Sat-er-Day

Friday - Going along fine. Then I was run over by a buffet. The Iowa-Iowa State game was today and everyone was tailgating a day early. I stuffed myself, it was ugly. Then at 12:15, I remembered that I needed to be at the gym in 45 minutes to train with Traci. Urp.

I got to the gym and begged/warned Traci that the cardio warm-up should be skipped. (I was afraid I would puke.) She just looked at me with disbelief and stuff me on this stair climbing/ elliptical machine that makes me not only raise my heart rate, but bounce up and down. Urp.

She pushed me hard and laughed every time I belched. Her only request was if I decided to barf I should try to make the bathroom or a garbage can. Other than that, she made no changes to the workout she had planned for me. Urp.

But it was good and I made it through sans chunks. Ya! Urp.

Sat-er-Day - Got up and went to a drizzly farmers market to hunt and gather weekly supply of vegetable delights. Got spit on wet, but not soaked, so I was glad I went. The vendors were miserable because it had poured right before we arrived. I felt for them. Some didn't even go this week due to the precipitation.

Then I went home and watched a few minutes of the news. I was suddenly overcome by being tired, so I went and lay down on my bed. I set my alarm for an hour and planned to get up and go to the gym. I slept through it two or three times before Mischa pounced on my belly - I suspect it was his way of shutting off the alarm once and for all, since he doesn't have thumbs. I shut it off and laid there groggily.

I finally looked at the clock and said - crap. It was 12:30! Working out was out. I needed to get a shower, grab coffee and allergy medicine and go volunteer at the Planned Parenthood Book Sale. It was day three.

This time I was a volunteer coordinator. That meant three hours of walking, running, answering questions, corralling carts, lifting boxes and handling money. Turns out it might not have been the worst thing that I missed the workout. By the end of the day on concrete, my knees are hurting.

Tonight I worked for Marianne on the Star 70's show. You would think, after 3.5 hours on my feet earlier today, I would sit for the show. Nope. I'm not sure I even know how to sit during an air shift. Right now I am sitting down for the first time in about 9 hours. I am feeling for factory workers, big time.

Well, right now my eyes are crossing, because I am tired. So good night.

Yours in fitness, Kate

My Left Knee

No, this isn't a sequel to "My Left Foot". I will not be talking about an artist who is mostly paralyzed but can miraculously play guitar.

I walked instead of running yesterday for my 37 minutes. On my way up to Valley High School my knee started hurting. I blew it off and kept going because I live by the expression, "Walk it off". It got a little better and I stared down the Valley track.

When I was in high school, I couldn't run all of the way around it. I would pant, bitch, moan and inevitably slow to a walk (almost crawl) while thinking my heart could probably explode at 17. So, on the way to the school, which was really about making a loop past it and heading back to the gym, I decided the track and I were going to come to terms.

I approached the blacktop and it looked as daunting as ever, amazing the tricks the mind plays. I took lane 8 - the outside lane - and started in earnest. The track yawned out in front of me like a big black tiger that would rather consume me than let me run. I started running harder, I have no idea why. I finished the 1/4 mile-lap in 2:20. Not bad. That fat high school girl has retired.

Anyway, the knee. I had to walk harder to cover the same distance back to the club. By the time I got back I knew my knee was cranky, but today it's out-right pissed off.

This is the knee I had to have rebuilt 10 years ago (all original parts) after an idiot ran through me rather than around when playing softball. (He was out so HA!) With that knowledge, I have a theory - the warranty is up on the reconstruction. If this persists, as it has on and off for months, I will have to call the doc. For now, I am going home to fry my core.

Yours in fitness, Kate

P.S. - the 37 Workout went great yesterday and trainer Traci thought it was a great idea.

Fitness Pole Dancing

Yesterday's workout festival started with trainer Traci putting me through my paces at FWW. She did a great job of pushing me. It was a lot better than the last time we met when I felt like I was slogging through wet cement.

One thing we did have to adjust for was my left knee. It really talked back a couple of times. I'm not sure if it was the running, biking or elliptical from the preceding days, but something made it cranky. So we just modified a few moves and I was fine. However, Traci told me no cardio for today to give the knee a chance to rest. Boooo! But, she's right. I just did weights today instead and some strengthening and lengthening moves for my legs, quads and glutes.

As for fitness pole dancing? It was a BLAST! I have never had so much fun working out. It was an introductory class/ party, we had about 18 girls to start (some had to get home to their kids) and we let our inhibitions fall to the floor. Because our group was so big, it only cost us $20 each and was worth every penny.

We met at Kees Camp, where owner and instructor Jen Kees put us through our paces. She taught us a small routine, showed us a number of tricks with the poles and then she and our hostess Sam performed full routines. It was enlightening, sexy and definitely a workout.



Jen Kees had never pole danced before she started the school. She (as did I) heard about it on the coasts about 18 months ago and thought, "why do the coasts get to have the fun?" Rather than wait for the movement to come here, which with fitness usually takes about 3 years, she went and learned and brought it to the metro.

Not only is this workout style empowering, but it shreds your muscles and, once you really get going, is even good for your heart. Immediately after the workout I felt it in my upper back and abs, two areas I am particularly interested in. I'll be honest, I also walked away with a few bruises. But when you are first flinging yourself around a pole, it's going to happen.

I am seriously considering taking the class on a regular basis this winter. I think it will be a nice way to break things up once it gets cold. There's also the added benefit of having some special moves to share with the male species - if they are good. ;)

I am already planning to throw an introductory party of my own. I had a lot of girlfriends who wanted to try it, but were gone for the holiday weekend. Plus my friend Marianne (who is a natural) had girlfriends that missed out and (new Drake college student) Ciera wants to get the girls together as well.

By the way, if you are looking for some party fun, this is a great choice. It could be for bachelorettes, birthdays, anything really. (Even divorce as one person suggested!) Really anytime you want to get the girls together to laugh and have fun, this is a nice break from the bar scene.

Yours in fitness, Kate

A Day Full of Workouts

Running way too short on time.

Just FYI -

Workout #1 - With trainer Traci. (Headed there now.)

Workout #2 - Going for brief run while clothes wash at laundromat.

Workout #3 - Trying a fitness pole dancing class tonight.

Will tell you about 1 & 3 tomorrow.

Yours in fitness, Kate

Slogging Through Wet Cement

The last two days my workouts have been tough. Not because they were actually difficult, on a good day I would have been fine. But something in me is askew. I am tired. I am sad. Running feels terrible. A number of little things are plaguing my body and I can't pinpoint a single one that is 'the one'.

Two days ago I decided to run an errand by walking and running. I have done this innumerable times. I had to walk home from work to retrieve some checks I needed to deposit in the bank. My calves and hamstrings were as tight as they have ever been. In fact, I found myself thinking I was more flexible a year ago than at that moment. I walked home and back anyway. Then I took the trolley to the bank.

I decided things must be better now that I was warmed up, so I started running back to the station. It was a little better, but my shin and my Achilles began to hurt on my left leg. While the Achilles has a recent history, I haven't had shin splints since about 3 months after I started running 18 months ago. It was disconcerting. I kept stopping and stretching and trying to rub it out.

Yesterday I met with trainer Traci. She is always ready for me because I love it. She tries very specifically to make my workout difficult and prefers that I whine at some point. She got plenty of that.

I was completely out of sorts. I was a couple of minutes late, so when she out me on the treadmill straight away, I faltered. She wanted me to go my usual easy stride of 6 miles an hour and weave in some hills. I began wheezing, just like I did last week when I ran with Bret. Then my Achilles tweaked and my shin started throbbing. I whinced. Traci let me off and took me to the elliptical. I warmed up there.

Then it was on to arms, where I struggled with the usually easy dips for my triceps, pull-ups for my biceps and push-ups for my chest and back. I felt like all of my strength was gone. Like my muscles had atrophied and I was back to where I started a year ago with Traci.

We talked it through. She confirmed what I was thinking - my crappy, sugar-laden diet of the past few months had to go. Luckily I had ditched it on Monday - tomorrow I will cover the corrections I have made in my diet. She says if a couple of weeks of real food and hard workouts don't pull me out of feeling like this, it's time to see the doctor - I agree.

I finished the workout, but barely. It was the kind of workout that I would have shredded just a couple of months ago. My wimpiness made me very angry at myself. I know everyone has an off day, but they are rolling together like crap downhill and it's NOT o.k. I have become a bad example, even to myself.

So, today it's back to the gym to see if I can shake this off before I end up sleeping with the fishes because the cement has dried around me.

Yours in fitness, Kate

Training with Traci

I apologize, once again, for being too busy to post yesterday. In a week that was supposed to be about a reboot, I ran aground twice with no posts. Oh well, just like with getting healthier, if you have a misstep, get up and go again.

Yesterday I was busy with a project at work, but then had to get to the gym to train with Traci. I love training with her. She knows that I am one of her clients she can challenge, so she always cranks things up a notch and makes them fun. She also throws in some damn tough stuff, just to make sure I whine.

My whining at some point is her goal. She likes it when I have to stop. I think it's her way of being assured I haven't outgrown her. I haven't said this to her, but if she keeps her continuing ed going and continues to research as veraciously as she does about the latest techniques, she will easily stay ahead of me.

Yesterday's session was a combination of a lot of core and cardio. Though she did it in a very interesting way. I warmed up with a walk. Then it was on to 90 seconds of core, then 60 seconds of jumping rope, then 90 seconds of core/upper body, 60 seconds of jumping rope and so on. She didn't add correctly, so we came up at 45 minutes, at that point she added another couple of rounds she created on the spot.

We also played with the hula hoops. Fitness World West has some really innovative classes - Hula-Fit Mix, Workout Recess, Bootcamp x2 and more. I haven't actually taken the Hula class because I didn't think I could hula hoop. I tried a couple of years ago for Caelen and humiliated myself. I was too fat and had no waist, hard to maintain hula height then.

But yesterday since we had time to kill and hula-fit is good cardio and core, I decided to give it a try. It was a blast! I forgot how much fun it was. Plus, these are specially weighted hula hoops, so they really make you work. I don't know if I am going to take the class, because it's too late in the evening for me. (Darn that getting up in the middle of the night.) But I know I am going to go steal use of one again today.

Anyway, I will be training with Traci every two weeks for the next two months. I have a new short-term goal to meet. I will tell you what that is on Tuesday.

Yours in fitness, Kate

Kick Ass Workout

I splurged and had a session yesterday with trainer Traci. I do that when I need a reboot and I can't quite nail it on my own. I am going to meet with her again in about two weeks, then about once a month again.

I am going on a second date today with the guy I mentioned having lunch with last week. He does workouts based on the CrossFit training method. These are not workouts for beginners. And frankly even I am a little nervous about doing one. Which, by the way, is how we are going to start our date tomorrow sweating together doing a CrossFit workout. then it will be on to something perfect 'normal', dinner and a movie.

I needed to meet with Traci anyway, because I need to kick myself in the butt again. But I also wanted to get some guidance on workouts that push you to the limit. So Traci, never doing things half way, hooked me up. Here's what she had me do:

-15 minutes of running to warm-up

-3 minute rest

-Then 'pyramids'- 1 pull-up (all assisted with a machine)

1 dip (assisted but with much less weight)

2 pull-ups

2 dips

and so on until you get to ten of each, then you work back down - 10, 9, 8, etc. - no rest between sets

-1 minute rest

-3 minutes - bike

-1 minute rest

-Pyramids of push-ups and double crunches

-3 minutes jump-rope

-1 minute rest

-Pyramids of squats with 30 pound bar and dead lift with same bar

-2 minute walking cool down

In case people are keeping track at home, that's 110 push-ups, etc. Yes, trainer Traci was in drill sergeant mode yesterday.

I admit I whined a little, but it was because my technique sucks on dead lifts and I was making it spasm. Otherwise it felt great. I was a little sore yesterday, but not nearly what I was expecting. So, I kept it simple and ran and did a few light weights.

I am always ready for anything and say I want new fitness challenges. So I am looking forward to this afternoon. Hopefully it will simply be another kick my ass workout.

Yours in fitness, Kate

In the Swim

I had my first swim lesson last night. It was my second workout for the day, I will give you the CRAZY workout trainer Traci put me through tomorrow. Today, let's chat about coach Kelli, that's the name I have given her - she is my swim instructor.

Not at all shockingly, Kelli is a friend of Traci's from back east. (eastern Iowa) Kelli was a high school and college swimmer. She has great technique and a body any woman would kill for because she uses her skills almost daily.

"Why do you need swim lessons?" That's the first thing people ask. Then they say, "Can't you swim?" First, I want them and I need them. Second, yes, well enough not to drown, but that's about it. Okay, yes, I can get from one end of the pool to the other, but with no style and an inability to breathe properly. I expend WAY more energy than is necessary to get the job done.

Humiliating admission - I used to dive in the water with one hand squeezing my nose shut. Plus, I swam with my head uncomfortably above the water, like a cow just trying to get to the other side. Four times they tried to put me through swimming in high school. Four times I was having my period for the six weeks of the class, thereby failing. In my defense, I did generally have two+ week periods at the time. However, the brutal truth is, I was fat to obese and me and a swimsuit during those formative high school years was not going to happen.

I have thought about swim lessons for years, but the swimsuit thing was an issue. As was the real possibility of keeling over in the water from over exerting my larger than it should have been form. The idea has been poking at me harder over the past several months as I have gotten health. Recently my friend Colleen sent me a notice about a 'mini' triathlon and that was it. The tri is coming up soon, so I won't be doing it this year, but I am readying my game for next year.

I am always looking for that next fitness challenge and swimming is it. And it will get me in shape for another one, that triathlon.

Last night we covered the basics. She was excited that I was immediately willing to try the breathing and the strokes. I'll be honest, I have only three fears - burning/being buried alive, losing a family member to senseless violence and losing my mind and drowning. Early on last night as I sucked water and panicked a bit I realized what had really kept me from this, fear.

Not any more. Kelli is patient and kind. She was willing to go over things again and again. She didn't make fun of my fears real or imagined. Instead she did what all good teachers do when they see a block - she changed the way she was teaching the topic. She plans to be a pharmacist and is leaving for Colorado to pursue that in August. But I hope for little girls in Colorado she keeps giving lessons to pay for school, she has a natural talent.

That talent has me excited to practice on my own over the next week and already looking forward to my next lesson. This is another thing I never saw coming, it hit me like a splash of water in the face and I actually like it this time.

Yours in fitness, Kate

Training Session

I meet with trainer Traci today for the first time in like two months. I thought I was going to be able to be early, but now I will be there just in time.

Speaking of which, I have to go. But tomorrow I will fill you in on how she tried to kill me and my other big fitness news.

Yours in fitness, Kate

I'm no Brad Pitt...

But you can call me Achilles. That's what I tweaked on Monday at the gym.

In my infinite wisdom and unstoppable curiosity I had to try the 4! new cardio machines at the gym. They were all interesting and different. One was a combo of run/elliptical/stairs - that would be the one that set my already existing soreness over to "damn, that hurts".

I have struggled for a couple of weeks with some soreness where my Achilles connects to the back of my ankle. I have been letting it go, I figured I need new running shoes. (Which I do.) It got a little worse while riding my bike to work last week.

I knew it was worse, so I didn't throw in a big run this weekend. Then on Monday, there they were - shiny and sleek - new weapons to burn fat. I wrapped up my warm-up walk quickly and went forward to sweat profusely; it was awesome. Not so awesome - Monday night at 6 p.m. I tried stepping on my tip-toes to look in a mirror - no go.

By yesterday morning I was pretty miserable. So, went I hit the gym to do weights only yesterday, I went and found trainer Traci. What can I do to fix my obvious problem? I hated the answer: ice and rest. Read: no weight bearing exercise. Grrr.

That means a day off today. Tomorrow I will take the day off as well, per her advice, but I am going to the gym for weights and core. If it feels better on Friday, I just had an 'owie', if not, it's time to trek to the doctor. Double grrr.

That's why I have decided to finish work today that I would normally do tomorrow. That way I don't go home, sit on the couch with my ankle up and eat. I know, I should be better than that, but I'm not. At least I'm honest enough to know that.

Now, about that Brad Pitt thing... I think I can take Angelina in a fair fight. Alas, I doubt she fights fair.

Yours in fitness, Kate

And as a bonus, here's a Bard pic -

Butt Kickin' Workout

Dang it, the week is getting away from me.

Anyway, trainer Traci put me through my paces the other day. (Per my request) And half-way through I whined - I don't whine during workouts. But she did exactly what I wanted, she gave me nothing but new moves and really pushed me to my limits. It was painful (in a good way) and yet awesome at the same time. Six months ago the move that really killed me wouldn't even have happened - I wouldn't have been able to do it - period.

Here it is:

Backward lunge
Forward lunge - same leg
Backward lunge
5 full pulses up and down while in backward lunge position
Jump up moving legs like scissors land in lunge position, lunge and do two more times

You have now done 1. Yep, one on one side. Now do the other side. Now do each grouping 9! more times on each side.

Yep, Biggest Loser fans, she went all Jillian on me. My breathlessness and whining did not sway her - she kicked my butt. I survived though. My quads and glutes hurt yesterday, she will be very proud to hear that today.

Honestly, even though it kicked my butt, it definitely worked my butt as well. So, I like it and it may happen again soon. Glutton, obsessed? No, committed, dedicated, passionate and ultimately - my own butt kicker.

Yours in fitness, Kate

Traci's Tips

Trainer Traci had to take a week off from tips for a personal situation. So, instead I will give you the bonus me tip of the week.

With our first warm weekend coming in quite a while, my tip is - get outside. You don't have to do your full workout in the great outdoors, but a brief walk would be great. This will help remind you that spring will come again someday AND get fresh air in your lungs.

I love working out at Fitness World West but being outside once in a while has great benefits as well. Including a little vitamin D from the sun. Yes, the sun does have benefits, it is the best source for vitamin D. Vitamin D has many benefits including helping you absorb calcium better and possibly fighting cancer. Now, I am not saying lay in the sun for hours. However, just 15 minutes a day can get you much of the vitamin D you need.

Plus, especially this time of year, sun can help boost your mood.

Yours in health, Kate

My current weight & My gym

I weighed in today, as I do every Tuesday. I believe I mentioned last week I did so after two days of the stomach flu - I 'magically' lost 4 pounds. Well, I am a realist and I knew I would gain back once my body was in balance. I was just hoping to keep two pounds net loss - I did!

I am very happy. I now weigh 149. It is the first time I have been under 150 since junior year of high school. I feel awesome - mentally and physically.

Which brings me to my second subject - my gym. I go to Fitness World West. I see Trainer Traci. And I love it. I am actually headed there in just a few minutes.

If you are looking to make a change, I highly suggest you see the team at Fitness World West. I am working on finishing my weight loss journey, packing on muscle and going into lifetime maintenance. But if you are just starting, this is the place for you as well. Traci even has a Women's Weight Loss class for group personal training.

I couldn't say enough good things about Traci and FWW if I tried, so I will pass on the coupon instead. Below you will find the coupon for a one week FREE trial. If you use it, make sure you mentioned that I gave it to you. FYI - I do not get paid pass out coupons. But I want them to know I am out here supporting them, because they are back there supporting me.

And, if you do join the gym, let me know - we can bump into each other on the treadmills. ;)



Yours in fitness, Kate

Keep on rollin' through ick-ville

I ended up taking Friday off from the gym because when I woke up my throat was raw and I was quite achy. However, I slept for nearly ten hours Friday into Saturday (a record in recent history) and the sore throat was gone, but the achiness remained. That did not stop me however, I went and hit it at the gym. I came away feeling pretty great for a sick person. Please note, if I were running a fever (a.k.a. potentially contagious) I would not have gone, because that is just plain wrong. Also, ick or not, I ALWAYS wipe machines when I am done, because anything else would be rude, oh and dirty.

Trainer Traci is awesome for many reasons, but one of the wonderful things she does for me is write up workouts for when she is gone. You see we normally workout Monday-Wednesday-Friday, but she is gone until Wednesday. That means Friday and tomorrow I am without her, so she knocked routines for me. Since I didn't go on Friday, I did that workout yesterday. Today I will do my own thing and then tomorrow it's another Traci workout.

Yes, I am working out on New Year's Eve Day and New Year's Day too. Not doing it would start the New Year off all wrong for me, so I am going to make the most of the fact that Fitness World West will be open. By the way, if you have resolved to get healthy in the New Year, this would be a great time to stop by, they have a joining special. Let them know I told you. :)

Well, speaking of the gym, if I am going to make it and then get to my mother's for dinner, I better roll.

Yours in fitness, Kate

Party Dish #4 (Shalom) & She said it would be like this

LOL. I was just thinking back to my workout with Traci yesterday. She was really busting my butt, literally. I did tons of leg work, plus abs and stairs, etc. Well, at the third set of step-ups I was like, "I think you're going to get your way, I bet I really feel this tomorrow." She says, "No, you'll probably come in saying, 'Actually, I feel fine, not sore at all' and I will have to start plotting again."

She was right. Tee-hee. I like being in shape. I am looking forward to leaving here in an hour and get even more so. Seriously, Traci and Fitness World West - Rock the house!

Now, on to today's party recipe... I wish I had found this at the start of Hanukkah. I'm not Jewish, but well Latkes are my friends. I just can't eat the ones fried by the ladies at the synagogue anymore - too much being bad there.

This is a nice alternative with a few more veggies to kick them up.


Vegetable Party Latke

Use the shredding blade attachment on a food processor to shred the vegetables.

Ingredients:
1 pound shredded peeled baking potatoes
4 ounces shredded peeled sweet potato
4 ounces shredded zucchini
1 carrot, peeled and shredded
1/2 medium onion, shredded
1/2 cup all-purpose flour
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 large egg
1 large egg white
2 tablespoons olive oil, divided

Preparation:

Preheat oven to 350°.

Combine the first 10 ingredients in a large bowl.

Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add potato mixture. Press mixture into an even layer in bottom of pan; cook 10 minutes or until golden brown.

Place a large plate upside down on top of pan, and invert onto plate.

Add 1 tablespoon olive oil to pan. Slide latke, uncooked-side down, into pan; wrap skillet handle with foil. Bake at 350° for 20 minutes or until golden brown.

Cut latke into 8 wedges.

8 servings (serving size: 1 wedge)

Nutritional Information
CALORIES 146(25% from fat); FAT 4.2g (sat 0.7g,mono 2.7g,poly 0.5g); PROTEIN 3.7g; CHOLESTEROL 26mg; CALCIUM 16mg; SODIUM 252mg; FIBER 2g; IRON 0.8mg; CARBOHYDRATE 24.1g

You could always cut the fat further by using less oil. This is from one of my favorite magazines: Cooking Light.

Happy belated Hanukkah, Shalom!

Yours in health, Kate

Party Dish #3 & The measure of a woman

When I was working my butt off, at work, yesterday (and don't we wish that was literally possible) people didn't understand my being disturbed by one day away from the gym. I don't want to come off as obsessive, but I do want to be diligent when it comes to my health - I spent many years ignoring it and I am still paying.

When I was last at Fitness World West on Monday, Trainer Traci and I did measurements again. It's been about 7 weeks since we did them last. My weight hasn't changed - 153. But my inches have - down by at least 1/2 inch everywhere and in my arms and my thighs, even more.

However Traci and I talked and I want more. I truly believe there is more fat to be removed from my body, I want to be leaner and more athletic. While I have made great strides in these areas, it's time to try some different tricks.

My food - Traci believes and I concur, I have gotten in a rut. Now I am going to do smaller snacks throughout the day and make my way to more whole foods. I have become too dependent on protein bars. While they are great for convenience and portion control, Traci thinks my body is used to burning them and isn't challenged to use extra calories for digestion. I can proudly say, I only had half a protein bar yesterday.

My workout - Traci thinks my body has become used to that as well. It's not that I don't trade out on cardio or that she doesn't give me a different set of exercises each time we train, it's that I am not surprising my body anymore. I guess it's like any relationship - you have to shake things up once in a while to keep the fire.

The fire is the key. I need to require my body to burn my stored fat to both get the most from my food and my workout. So, I am going to do more interval training. 5 minutes of cardio, some weights, 15 minutes of cardio, core work, etc. Each time will be different. I am looking forward to this next step. I want that silly scale to move.

Please note, while I have said that the number on the scale is not important, it is in so far as it taunts me knowing I am not getting at the last of the fat stores. Once I have my body shaped the way I want it, I truly will not care what that number on the little machine that provokes us all says.

As for a party dish, this is uber healthy and you can have half a cup!

Zesty Corn Salsa
Serve at a party or as a condiment with your favorite Mexican meal.

Servings: 4
Yield: 2 Cups

1 1/4 cups frozen corn kernels, thawed
1/4 cup chopped red onion
1/4 cup chopped red bell pepper
1/4 cup chopped fresh cilantro
1 1/2 tablespoons fresh lime juice
2 teaspoons chopped seeded jalapeño chili

Combine all ingredients in bowl. Season with salt and pepper. (Can be made 4 hours ahead. Cover and chill.)

Per Serving: 53 Calories; trace Fat (6.3% calories from fat); trace Saturated Fat; 2g Protein; 13g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Vegetable; 0 Fruit; 0 Fat.

This is from Lowfatlifestyle.com

Yours in health, Kate

Onward

I went to workout with Traci the trainer last night at Fitness World West. I was fully recovered by then from my gluttony, so it was time to move onward.

I hit the cardio hard before I met up with her and then we killed on weights. She says my triceps are really starting to pop when I am pumping. I have yet to see them in a mirror at the right time, but I know she's not b.s.ing me.

I really love working out. A lot of days when I get to the gym, I have been up and going for 12 hours, so I am dragging a bit. I never fail to walk out feeling better. The days I work with Traci I not only leave with more energy, but feeling empowered.

When I started with her 3 months ago I was pretty fit. But doing 10 sit-ups or 5 push-ups about put me under. Yesterday I did 3 sets of 15 full sit-ups, to each side, with twist. Today I did 2 sets of 10 push-ups (in the manly way).

Never mind the 180-270 crunches per session she has me do. Plus now, on my own, I put crunches between bouts of cardio. Traci pushes me hard and now that I am so much more fit, I push me hard too. It's awesome!

I can't thank Traci enough. She works hard for me three times a week. From preparing my workout to trying out new moves to make sure they work to putting me through my paces, she's there and I am grateful.

Yours in Fitness, Kate

Killer Abs

All right, trainer Traci is pretty proud of herself right now.

She just busted my butt, or more to the point - my abs. In fact, at the end of the workout I not only felt it, but I was questioning whether I would make it to the gym tomorrow. I haven't missed a day in over two weeks, so that is saying something.

Traci was beaming.

I WILL do cardio tomorrow, but the crunches I usually make a part of my day may have to wait until I meet back up with Traci on Friday.

Tee-hee. The thing that amuses me - I have abs to be killed - that rocks!

Yours in fitness, Kate

Muscles

I have just finished up with Traci.

I hit it hard with cardio, running for 20 minutes before I started with her. Then she had me do 5 minutes on the elliptical - at 6 miles an hour - which was dang hard. Then it was on to the stair stepper for 5. (I am training for a new fitness challenge that I will tell you about tomorrow.)

Now it was time to hit all the major muscle groups. Since I had legs like jelly after the cardio, Traci had me do abs first. She is always coming up with creative new ways to make crunches more challenging. Today it was using bands hooked to the wall for added tension. It was challenging.

In fact, at the end of the workout she was lamenting that perhaps she had been too easy on me. I admitted that everything else was getting easier, but informed her the abs were tough, she was pleased. And that's what I really like about having a personal trainer.

Traci looks at my fitness goals, does the research, tries the exercises and makes a plan for me. Every workout with her is different, I can go weeks without doing the exact same move with her. I will do crunches for example, but it's a different variation and they are constantly rotated, so I never get bored and neither do my muscles.

That's one of the keys to being able to build muscle continuously and make it tough - diversity. If you are doing the same thing over and over again, your muscle gets really good at it and then it requires less calories and effort for your body. So changing up your workout at minimum once every two weeks will keep you from getting bored and your body from becoming complacent.

It's so great to be able to walk into Fitness World West to see Traci and that planning is done for me. But if you are just starting out, you can use moves you learn from just about anywhere. One of my favorite places to cull from is Women's Health magazine. Wherever you get your exercises remember, don't over do it. And adding on muscle is a great way to burn more calories, even when you are just breathing.

Yours in fitness, Kate