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.



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!


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


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.


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.


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.


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


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.


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!