BREAK EMOTIONAL EATING

My own food and exercise journal.

Okay, go get your journal or log it into your online Fitness Diary. Below are two questions. For a week, before you eat anything, whether it's dinner or a small snack, I want you to answer these two questions in your journal. By doing this, you'll begin to distinguish between real hunger and emotional triggers.


1. Are you hungry?
Are you experiencing any physiological conditions that are signaling to you that you are hungry? Is your stomach growling? Do you feel weak or tired? Has it been longer than three or four hours since you last ate? If you concentrate on answering these questions, it will be very easy to determine whether you are genuinely, physically hungry or whether you are eating for a different reason. If you've determined that you are hungry, then it's time to eat. If not, it's time for the next question.

2. Are you depressed or anxious?
Did you just get into a fight? Are you anxious about a work-related deadline? Whatever it might be, write down what you're feeling and why you think you're feeling it. Getting in touch with your emotions here is critical. If you can't, you're going to have an incredibly difficult time reaching your weight loss goals. Dig deep, and get it in writing.

SLIPPERY SLY STONE STEPS

Yesterday was an interesting day for sure. First day feeling better and on my way to the ear specialist to take some more tests, I took a step on the slippery stone stairs and off I went on a very bumpy and hard slide down, down, down...

In and out of consciousness, not being able to stand up, completely out of it, the ambulance was called out real quick. At the ER I was surveyed for bone damage and x-rays taken to eliminate any serious orthopedic difficulties. All they found was a little crack in my 5th vertebrae from a previous rolling blade accident, but no severe damages to my back or arm, which I bashed pretty heavy. I am so lucky nothing else happened! Unfortunately, I am allergic to morphine and sensitive to all the other hard core pain killers, I just have to make do with the weaker ones, which is fine with me. I think a little pain is good to feel in order to appreciate everything else.

Now, on the agenda, is some more rest. I'm so bored with rest. All I was looking forward to was to get back into the gym today. Baaah, those plans went out the window for sure.
Movies, here I come. First out is The Shining!

5 WEIGHT TRAINING FACTS FOR WOMEN

More and more women are starting to get involved with weight training, which is great, however many of them are still neglecting important factors that are causing them to not see as much progress as they could from their workouts.

Other women are still scared of the activity in general, so getting them convinced that it is a form of exercise they should include is vital. Here are some of the facts to consider.

Benefits Of Weight Training For Women:
The benefits of weight training are numerous, with just a few of them being increased metabolism, decreased body fat percentage, increased muscle definition and tone, enhanced energy, decreased risk of some serious conditions, and enhanced confidence.

Not many other forms of exercise are going to offer all of these pluses, making weight training a solid choice to start doing regularly. Many women get scared, thinking weight training is only for males, but this isn't the case at all. If anything, weight training is more important for women since it provides maximum body weight control, which is something most women struggle with.

The 'Get Huge' Myth:
Possibly the biggest reason why women don't weight train is because they are scared they will 'get huge'. It is vital that you understand this isn't the case.

First, women do not produce the level of testosterone (the muscle-building hormone) that is necessary to develop that degree of muscle mass, and second, most women are not eating nearly enough calories - calories which are required to assemble that much muscle mass.

You can't build muscle unless you're eating to support this, so the simple act of training in the gym is not going to make you grow bigger muscles. Those women who claim that they build muscle fast are either changing their diets significantly when they start weight lifting (eating more when they don't realize it) or are imaging this effect.

Women who are trying to compete in figure, fitness, and bodybuilding competitions have to work extremely hard for years to build that degree of muscle, so a woman who is just starting to weight train is most certainly not going to accomplish that just by chance.

Article by Shannon Clark. Full text at Bodybuilding.com

SICKY

Been quiet for a while... which has been nice. But now I'm sick instead... not nice. Blaaah!

DIET STRUCTURE

I know my mind is loving it, but I don't know if this instructor lifestyle is doing my body any good or not. I am constantly hungry and eat pretty much what I want, when I want it and how much I want. I know it's because I am building more muscle, not like a body builder, but I am getting leaner and more defined... However, I am afraid all this obsessiveness about food will make me soft and pudgy again if I don't watch myself. I don't eat much red meat at all, and all I'm craving is a big juicy steak and some beer. AOUCH! Gotta get adjusted to this new lifestyle...

Before, I would go running every morning with Murphy and I loved that! It gives me structure first thing in the morning, exactly what I need and want in my life. Now I still walk him but the snow and sleet and achy knees puts me off the running completely. (Last night I dreamt about waking up to a Spring morning, with the birds chirping outside the window and me going out for an amazing run. Aaaah, bliss!) Before, I weighed everything I ate and counted every single calorie, writing religiously in my diary. Now I eye-measure and pile on the food, not a good way in keeping control. I think because I have been very strict previously, this freedom is probably freaking me out a little. Maybe I need to take a chill pill for the time being and have the scale and my jeans fitting good or not as a guideline. Maybe... Or, maybe not.

RESTING IN PEACE

REST n. Cessation of work, exertion, or activity. Peace, ease, or refreshment resulting from sleep or the cessation of an activity.

Quiet relaxation.

Yep, that's what I'm doing today... resting, getting refreshment from both sleep and cessation of activity. But also resting from certain social connections, from people who are on a different planet from myself. It's amazing to be an individual in life where you have your own choices. You can actually choose to distance yourself from people who are not on a similar level, or maturity, in self-awareness as yourself. I'm far from self-awareness perfection, that is something I will constantly be working on... And WANT to be working on. But there are people who haven't even STARTED their own journey and can't phanthom what they are missing in choosing not to travel down that road in life. But that is their choice, not mine.

"When you find peace within yourself, you become the kind of person who can live at peace with others."
Inner peace. That's what's important to me. Knowing and feeling true to myself. I should have nothing to prove to others. And one of the most important persons in my life should be me. I want to be proud of my own choices.

Mahatma Gandhi said: "Be the change you want to see in the world." Therefore, we have to look to ourselves first and stop blaming others for our own happiness. See criticism and feedback as a blessing from others. Ask yourself what you can learn from it instead. Because, after all, nobody can hurt you without your own permission. You might not be able to control the situation, but you can always control your own reaction.

It's your choice. It's your life.

SHAKEN NOT STIRRED

Shaky, shaky... My muscles are officially shaken! Have instructed my first double, back-to-back gym classes. First an hour of sweaty, heavy-lifting Body Pump, and then straight after, wrap my hands quickly and fight in Body Combat. Didn't know how much I would be able to handle, now I know. If you don't push yourself, then you will never know. It's like one of my role models Pauline Nordin says: "I work my butt off and I never compromise with my ideals regarding nutrition. I also don't believe in moderation so I do a LOT. Moderate results require moderate effort. Extreme ideals take extreme measurements."

I second that quote! Fight for your fitness, and you will see results. People who moan about never reaching their goals or being able to change their bodies, aren't dedicated mentally yet. If you really want something, there's nothing stopping you except yourself. Go get it!

Tomorrow morning, another class in Body Pump and then a well-deserved rest until Zumba on Tuesday.

EASY TO BE HARD

How can people be so heartless

How can people be so cruel

Easy to be hard

Easy to be cold

How can people have no feelings

How can they ignore their friends

Easy to be proud

Easy to say no

And especially people

Who care about strangers

Who care about evil

And social injustice

Do you only

Care about the bleeding crowd?

How about a needing friend?

I need a friend

How can people be so heartless

You know I'm hung up on you

Easy to give in

Easy to help out

And especially people

Who care about strangers

Who say they care about social injustice

Do you only

Care about the bleeding crowd

How about a needing friend?

I need a friend

How can people have no feelings

How can they ignore their friends

Easy to be hard

Easy to be cold

Easy to be proud

Easy to say no

MOTIVATION, INSPIRATION, ACKNOWLEDGEMENT

As I sit at home working with my Design project, gazing out the window, admiring the beautiful day outside, a conversation makes me think... We're all suckers for acknowledgement. Either from ourselves, but mostly from others. What is it with that kind of motivation?

MOTIVATION = Activation or energization of goal-oriented behavior.

I just received a call from someone who explained to me what an inspiration I am to them. It made me smile and feel so very special. How can that not be one of the best feelings? Not just being acknowledged for being an inspiration, but the fact that you're actually inspiring that person to strive further and better when they think of what I would do in that very same situation. That is just amazing!

I also finally received reviews from my very first Zumba class and the members were blown away, impressed and enthusiastic over the Zumba experience. And I knew it felt so right, so perfect, during that hour, but it also feels good to get that acknowledgement, a testament, from others.

However, it is extremely important we don't let outside acknowledgement and praise take overhand from what is our very OWN motivation. Although it is important to write down goals, and possibly milestones in achieveing the goals, it is crucial to sit down and really think about what your motivation is.

When you have decided on a goal and acknowledged that you really WANT to do this journey to accomplish it, you need to ask yourself WHY. Why do you want to achieve this goal? What is it that makes you feel so good about reaching this specific goal? Why do you want it so bad? Have a good think about it and then write down all of those things on a piece of paper, a list, that you keep to yourself. After all, those are YOUR feelings, however shallow or silly or serious or happy, that list is what makes you feel good and triggers you to keep going, to keep striving for your goal. When times get tough, that list will save you, it will remind you WHY you are doing the journey you set out to do in the first place. And once you've reached the goal, that list will also make you smile and remember what you've gone through. That is YOUR testament and acknowledgement of what we can ALL achieve if we set ourselves up for success.

DARE TO DREAM SOLO DEBUT

And so the big day arrived! My instructor solo debut day, where I would be all exposed and alone up on that stage, leading a class, instructing them closer to fitness... and feel that adrenaline rushing through my body. All on my own, without a safety net. And it was awesome! Yeah, maybe I didn't nail every single second of my Body Pump lunch class, but I didn't panic and simple moved on. And maybe I didn't hit every single beat in my Zumba class, but I just kept going and improvised instead. From what I saw and heard, people had a good time. Especially during the Zumba class. What a hoot! Lots of hip shaking and butt pumping... and wide, happy smiles! Packed class as well. Yep, it was great fun! For you who haven't tried it yet, find your nearest gym or health club and join the Zumba party. I can promise you, you won't regret it.

I will be sleeping well tonight... knowing I love motivation and inspiring others... knowing I love my job... knowing that not too long ago I dreamt about this, and now it's here.

"If you can imagine it, you can achieve it; if you can dream it, you can become it." Dare to dream and your dream might come true!

FISH IN A GLASS BOWL

"The other night I dreamed that my little fish in the glass bowl had grown too big, he was stuck in there and couldn’t move. It made me think about how important it is to not be that little fish. You cannot let your world turn into a little glass bowl and not care about what is outside in the big world.
I constantly reevaluate what I do, what I stand for and who I am. I am not the same person now as I was five years ago. I’ve always had a lot of integrity and a need for privacy and personal space, but when I was younger I did not understand I had a right to be that way. Now, I am all grown up, I am an independent woman and I do as I please. I live my life the way I want it, the way I prefer.

I realized once that it is ok to selfish in your own life, It is ok to refuse to compromise with yourself. It is ok not to be he person everyone expects you to be or how they want you to be.

I have people in my life who don’t know me for who I am. I am not a person you can push into a corner and get your will through. I am not afraid to stand up for what I want even though it might be uncomfortable.

We all make our choices and I don’t blame others for theirs, I expect the same in return. I chose to walk my own path and on my path I see my foot prints only. Not a whole crowd! And it is ok!

The past and who we were in the past is so irrelevant I cannot emphasize it enough. but then, those you leave behind in the past will always stay in the past. Maybe they are not willing to see the new you, but it is not your problem, it is theirs.

I am fed up with guilt trips. I have had it with having to explain myself. I have nothing to explain. I am living my life the way I wanted it. And I am very happy in doing just that." From Fighter Diet blog.

Amen to that!

MY OWN RASPBERRY JAM

Psyllium seeds

For you who are sick of buying jam loaded with lots of sugar and other weird preservatives, there's an easy way of doing it yourself at home. Here's my simple raspberry jam recipe, using the fibre supplement psyllium seeds as the binding matter, making about 300gr:

INGREDIENTS:
2 dl frosen raspberries
1 dl water
1 tsp sugar
1/4 tsp natural sweetener (such as Stevia, Truvia, Xylitol)
1 tblsp psyllium seeds
a few drops lemon juice

Boil raspberries and water together with sugar for about 1 minute. Let it cool a little bit and add the natural sweetener, psyllium seeds and lemon juice. Stir well to distribute the psyllium seeds. Let it cool for around 20 minutes until it's a semi-runny consistency. Pour into a glass jar with a lid and store in the fridge for whenever needed. All done! Lovely jam for your porridge, toast, etc. Enjoy!

All ingredients mixed together, set to cool.

FAST FOOD FRENZY

Sunday lovely Sunday! Feeling better. Probably has a lot to do with the help of Ibuprofen and some rest. Have been studying Zumba all day and earlier I wolfed down a Kebab pizza. I don't usually want fast food, but for some reason I was craving it. Now, I'm stuffed and grossed out. Too greasy. Too much. Oh well, I'm sure all my fitness classes this week will burn it right off.
Hope to see some of you at the classes this week! ;)

SPRING SCHEDULE KICK-OFF

My workout log and choreography notebook.

Who's better to have as an inspiration on the front?!

Fighter Diet girl, Pauline Nordin - "Discipline Your Dedication"

Feeling fragile. The body aches I had yesterday weren't just from the workout. I knew it felt a bit different! Woke up this morning with fever, swollen glands and sinuses. I can't afford feeling fragile now. The Spring schedule kicks in tomorrow and my classes start on Tuesday. This is what my week looks like so far:

TUESDAY:
Body Pump (lunch class)
Zumba

WEDNESDAY:
Body Combat

FRIDAY:
Body Pump
Body Combat

SATURDAY:
Body Pump

I was supposed to join V. at the MyDog exhibition today, and I was really looking forward to it, but instead I'm home resting so I can muster rest of the week... Top Gear laughter and Zumba studying for me! :)

BODY CHALLENGES

Oh my body is aching already. Body Pump was FUN today, as always, and the class was packed with people, which is such a kick to experience. And although I am all healhty and strong, I'm not as strong as I thought I was today. Legs shaking, arms shaking now as well, I almost feel like I'm coming down with something. But like the banner says up top, "Pressure Makes Diamonds". If we don't challenge our bodies, then it will never keep evolving, developing, changing. So put some pressure on yourselves when doing your workout. Challenge yourselves and see the change, reap the benefits! Otherwise, how else are you going to see the results?!

Think I need some rest after this brutal work out week. So now, time for Zumba for a few hours, then shower and rest, and later a 40th birthday party! Yay!

A friend sent this article to me about Body Pump. Have a read:

Once, if you wanted to shape up after Christmas, you attended a class called Legs, Bums and Tums. Now, if you are looking for a workout, it will be pre-choreographed scientifically by a multinational fitness company — and called something suitably aggressive such as Bodyattack or Bodypump.

“Body” classes — there are eight in all — have taken over the gym world in the past few years; it seems that there isn’t a gym in the UK that doesn’t offer at least one. Up to 1.3 million people a week in Britain do one of the classes. What makes them so successful is that, whether you’re in New York or Tunbridge Wells, the class will be identical: the same moves to the same music, in the same order, all formulated to burn calories and maximise fitness. In Bodypump (weights), for example, participants are told that they will burn 600 calories in the hour-long class if they keep up.

The man behind the revolution is Phillip Mills, a New Zealand athlete who had his “eureka” moment as a student in America in the 1970s, when group fitness classes were just beginning. On his return to New Zealand, he created Bodypump, an aerobics class with weights, for the chain of gyms founded by his father, Les. The class was launched in the UK in 1997, quickly followed by Bodyattack (a more traditional, but highly energetic, aerobics), Bodybalance (a cross between yoga, t’ai chi and Pilates), Bodycombat (martial arts) and Bodystep. The company, Les Mills International (LMI), has now filled almost every niche in the workout timetable, with the possible exceptions of salsa and circuits, and has a global turnover of £100 million. The latest is Bodyvive, for the 50-plus market and the less fit, and Bodyjam and Combat classes will start at British secondary schools this year.

The secret of the company’s success is in the ruthless quality control, according to Phillip Mills. “Before we came along there were hundreds of thousands of teachers; a small percentage would be good, but the vast majority would be average. What we do is employ teams of the best teachers to put together quality-assured classes — we have spent 30 years building the formulas for each one. We test them, then trial them over and over again until we believe that we have got them perfect, then we ship them out. We treat it as a science.”

From an article in the The Times Online. Full article here:
http://women.timesonline.co.uk/tol/life_and_style/women/diet_and_fitness/article6979728.ece

WHY WHEY PROTEIN

Optimum Nutrition Gold - Double Rich Chocolate

One of my favourite protein powders. Yummy!

I believe in protein supplementation, especially if you work out as much as I do. Not only does it fill you up better, keeps you full for longer, but the protein also helps your body to recuperate quicker after workouts than without and effectively repairs muscle tissue. Of course you can get protein from food sources such as eggs, milk, cheese, yoghurt, red meat, etc. but not nearly as much as you need, and can get from whey protein, and especially not if you do bodybuilding or working out heavy...

Protein supplements contain Branched Chain Amino Acids (BCAAs), which are Leucine, Isoleucine and Valine. They are considered to be essential amino acids because humans could not survive unless they were present in their diet. BCAAs are required to maintain muscle tissue, and studies have shown that they help to preserve the muscle stores of glycogen. BCAAs also prevent muscle tissue breakdown during training.

Unlike other amino acids, BCAAs are not metabolised in the stomach and are instead metabolised directly in the muscle. This unique quality means that they are very anabolic (they build muscle) and very anti-catabolic (they stop muscle breakdown). These unique amino acids (Leucine, Isoleucine and Valine) cannot be produced by your own body, making them essential to be added in your daily diet.

If you want to build muscle, keep lean and have a fitter, more functional body, and you workout a lot, then I would recommend a whey protein supplement. When you look for a protein powder, do your research. Opt for one with at least 20-30% composition of whey isolate, compared to 70-80% of whey concentrate, adding up to 100%. The isolate is a higher, purer form of whey all together and has a better, quicker absorption in your body.


FACTS:

* The body requires more energy to digest protein than other foods (thermic effect) and as a result you burn more calories after a protein meal.

* Recent studies by Dr. Donald Layman, a professor at the University of Illinois, have highlighted the role of the essential amino acid leucine in improving body composition. High quality whey protein is rich in leucine to help preserve lean muscle tissue while promoting fat loss. Whey protein contains more leucine than milk protein, egg protein and soy protein.

* Protein helps to stabilize blood glucose levels by slowing the absorption of glucose into the bloodstream. This in turn reduces hunger by lowering insulin levels and making it easier for the body to burn fat.

* Whey protein contains bioactive components that help stimulate the release of two appetite-suppressing hormones: cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1). In support of this, a new study found that whey protein had a greater impact on satiety than casein, the other protein in milk. Adding whey protein to a mid-day snack or beverage provides healthy energy and may help control food intake at the next meal.

AAA COMBAT

What an amazing, awesome, accelarating Body Combat class I had last night. I am still high with the adrenaline rush and I know for sure, I chose right when getting into this instructing profession. I love it! And the feedback I got last night was really positive as well. Onwards and upwards now eh?!

Today is -15 here! Brrrrrr!!!!

HUNGRY FOR MORE

Me, American Style!

Why am I constantly hungry? Lately, I've been ravenous, and yet, once I eat, I fill up really quickly. So it feels like I'm doing a constant cycle of hungry, full... hungry... full... It's really annoying! On the other hand, I have been training hard this week, so it could definitely be that messing with my body and hormones.

Really looking forward to my Body Combat class tonight. I'm gonna kick some ass! Haha. Calves are sore from yesterday's 2 hour Zumba session, and abs are screaming as well. Well, I'm sure Kettlebells and Functional Training from previous workout has something to do it with it too.

Somebody asked me not too long ago if I REALLY love working out. After a short thought process, I could truthfully say with a big smile: "Yes, I REALLY do love working out..." and that's why I have become an instructor. Hopefully, I can spread my training joy to others.

If you can't make it tonight to the gym, because the class might be full anyway... I'm teaming with E. during a Body Pump class on Saturday morning 10:30 at Life Centrum. Come on down. It's Open House and FREE!

JOIN THE ZUMBA PARTY

Come and join the Zumba party with me on Tuesdays at 18:00.

Zumba, zumba, zumba! I love Zumba! Seriously, it's so much fun. The smiles were wide and happy today when we instructors met up for a 2 hour session of shaking hips, butts and tits as well as sweating buckets! This class will be the highlight of the week, I'd say.
Everybody can Zumba!

RUN FOR MY LIFE

 Another fitness fanatic, and competitor, who loves to run - Linda Fodor

Yet another busy exercise day... If I'm not sore tomorrow, then there something seriously wrong, or maybe right :), with my muscles. Tried the Step with Functional Training today for an hour, which was so much fun. Hard work! Then I got a spot at the Kettlebell class as well and did 30 minutes of that.
As I have been itching to do for a while now, I finally got to go for my run on the treadmill. Yay! I started off running at 11.5kph for a bit, but wanting to sprint, I ended up doing it at 17kph. A few good sprints and recovery sessions, jacking my heart rate up and down. Oh god, it felt soooo good!!! I was on such a high. I have truly missed my running! I only lasted for 20 minutes though as my muscles were completed depleted by this time, legs screaming, especially my quads after all the deep squatting. I can feel the soreness creeping in. Hopefully I'll be able to walk tomorrow... haha!

Total exercise today: almost 2 hours and 890 calories burnt! I think I'm worth a nice, tasty burrito for dinner tonight. Yum!

BOUNCING STEPS

40 minute cardio walk... DONE! Cold. Wind biting my cheeks. Rejuvenating. Body like a fresh spring, ready for action. Now, step with functional training, afterward Kettlebells... hopefully! If not, heart ripping run on the treadmill. Feels soooo damn good to be back and filled with tons of energy and zest!

You guys have a good day too! :)

ROCKING MUSCLES

I love muscles. I love the pure dedication of building them. I love the fight to keep them fit. It shines through that I care for my body enough to treat it good. I know my body only houses my spirit in life, and what a great host(!), but I might as well have the best if I can get it. And let's face it, who doesn't want to look good anyway...?!

Today was a rocking day! First day properly back at the gym after holidays and sickness, and I'm still weak, but man it felt awesome to get those muscles back into work. Eventhough they screamed out of pain, that's exactly what's going to make them stronger for next time. I can feel the fibre tears and can't wait for them to rebuild, becoming stronger and more toned.

Total exercise time today was 2.5 hours and burnt calories of 950. Love it!!! I ticked everything off my list except for the running. By the time I had done the Zumba, Body Pump and Body Combat, I was tired and it would've done no benefit in pushing my body even further.

Tomorrow, Step with Functional Training is on the agenda, and hopefully some Kettlebells. If not the latter, then defo running. Run like the wind!

FITNESS TRAINING ON TRACK

Haven't written much about my fitness training or goals lately, but that's mainly because I've been sick and out of the game for a while. Tomorrow is going to be a busy day. I like busy days. Makes me feel alive, but without the stress. Starting off with showing a friend around the hood while taking Murf out for a walk. After that, we're heading down to "my" gym. It's OPEN HOUSE this coming week, so everyone can train for free Monday through Sunday. Awesome! Check it out at Life Club. We just got Kettlebells in, as well as some Functional training and of course Zumba! So, tomorrow I'm going to do some hard core training. I've got Zumba on my agenda, as well as Body Pump and Body Combat, back to back. Then I was actually thinking of doing some sprints on the treadmill. Really miss my running!!!

Later that night, I think I will make it down to the gym again for another Body Pump class, this time instructed by someone else. All for research purposes and perfecting my own class, which launches next week!

Oh by the way, that goal I set for myself before Christmas, to lose 5 kilos instead of gain them during the Holidays... well, what can I say... I reached that goal on New Years Eve! I'm sure it helped getting a stomach bug as well... :)

MARLEY, MURPHY & ME

Last night, I finished reading the book Marley & Me, written by John Grogan. For anybody who have, or have had, a dog, this is a must-read book. It takes you through the story of Marley, one of the most difficult dogs, according to Grogan. Despite all the imperfections, we end up loving these crazy yet loyal creatures and they become a friend for life.

The book is immaculately written, with details and descriptions only a fine author such as Grogan could pull off. The story takes you through all the ups and downs of the Grogan Family and of course, what kind of impact their dog Marley has on their life. The book gives you lots of laugh-out-loud moments, but also true feelings of love for both Marley and your own dog, and of course sad incidents.

Since the book is a memoar of Marley, the ending of the book is inevitably also the ending of Marley's life. Once I reached that very passage of the book, I couldn't help it... The writing was so beautiful and real, it hit me like a ton of bricks and my tears were flowing like a waterfall. It touched me on such a deep level that I became even more so grateful for everything Murphy gives me on a daily basis. He makes me realise the happiness of life, the importance of living in the NOW, and of course he tests me, CONSTANTLY, so that I know for sure my self-awarness journey is far from complete. And his unconditional love and loyalty will always be uncompromising.

I highly recommend this book. Although you might have seen the movie, reading Grogan's words, remembering Marley, is very much different than a film interpretation. Read it!
You can buy it for a few €uros on PLAY.com.

Here's an excerpt from the book:
"A dog has no use for fancy cars or big homes or designer clothes. Status symbol means nothing to him. A waterlogged stick will do just fine. A dog judges others not by their color or creed or class but by who they are inside. A dog doesn't care if you are rich or poor, educated or illiterate, clever or dull. Give him your heart and he will give you his. It was really quite simple, and yet we humans, so much wiser and more sophisticated, have always had trouble figuring out what really counts and what does not. As I wrote that farewell column to Marley, I realized it was all right there in front of us, if only we opened our eyes. Sometimes it took a dog with bad breath, worse manners, and pure intentions to help us see."
— John Grogan (Marley & Me: Love and Life with the World's Worst Dog)
 
And here's my very own Marley -- "Murphy: Love and Life with the World's BEST Dog". :))
 

8 WEEKS OLD

9 WEEKS OLD

12 WEEKS OLD

16 WEEKS OLD

7 MONTHS OLD

5 YEARS & 9 MONTHS OLD

LET'S ZUMBA!

Today a few of us instructors met up to go through the Zumba concept and some of the dance routines we have as homework. It's great fun this Zumba Fitness and it's so relaxed. I really like it! For this coming Wednesday I have to learn and instruct the warm-up track for the rest of the class, and my team mate J. is doing the Cha-Cha/Flamenco song. Shake those hips!

If you haven't tried Zumba, I recommend you give it a go. It really works your core as well as the whole body and you have a big smile on your face for the entire session. That can't be too bad, eh?! I will be holding Zumba classes on Tuesdays at 18:00, starting 12 January. If you're interested in joining, let me know.

Here's an old clip from NBC's Today Show on Zumba:

ABC FOR A SUCCESSFUL 2010

To be successful in 2010, be or do the following:

Aware of what you need to do

Brave to step out of your comfort zone

Committed to stay committed

Dare to go agains the stream

Erase negative influences from your mind

Fight for what you want

Give yourself time to succeed

Hang on to your beliefs

Incorporate positive rituals that keep you on the path

Jack up your expectations of yourself

Knock out a lot more work than everyone else

Let nobody push you down

Memorize your good days and forget the bad ones

Never ever consider quitting before you are where you want to be

Obey your desire to be your best

Persist in believing in yourself

Qualify yourself for being a true winner

Rest assure you will get it all

Strengthen your discipline

Team up with positive people

Uncover your true body

Vindicate your goals and why you want to reach them DAILY

Xcite yourself daily, get inspired, find inspiration, search for it, thrive on it

Yearn for it.

Zone out to regroup and come again
 
 
Pauline from Fighter Diet blog