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I Challenge You to Challenge Yourself

Determined InDEEd — Tue, 26 Jul 2011 21:04:48 +0000

This Summer my friend Louise and I have been collecting race t-shirts! Below are some picture from our events so far. We have more planned of course because the summer is still in full swing not to mention that there are lots of races in the fall as well. I challenge you to find a race or event that would push you out of your comfort zone and allow you to really feel life.

Warrior Dash – 5k mud run with 13 obstacles – June 4th. We survived!

Night Glow 5K Walk – June 17th

Stow Firecracker Run – July 4th (4 miles)

Refuse to Lose – 5K July 23rd

Next race is August 14th another 5K. The event is called the perfect 10 miler and is sponsored by Vertical Horizon in Hudson Ohio. The run takes place in Lyndhurst, Ohio. Sign Up at theperfect10miler.com and I will see you there!! I will be the one in green!

Focused on Figure Competition

Determined InDEEd — Mon, 11 Jul 2011 05:00:52 +0000

Earlier this year I was going to compete in my first figure competition but was unable due a back injury. The time has come to begin prep for the next show on October 1st. Today I begin 12 weeks of strict dieting and focused workouts. I have chosen a theme song for my prep. “We Believe” by David Cook. I have included the lyics below. If you get a chance check out the song. Enjoy!

In the night
We’re all looking for a guiding light
We’re all seeking something more than right
It must be there
Everyday
We’re all trying to find a better way
Were all hoping for someone to say
We’re almost there

We believe
There’s a reason that we’re all here
That every doubt will disappear, we believe
We believe
That tomorrow carries something new
And after everything that we’ve been through
We believe

In our time
If we hit a wall that we can’t climb
And if we stumble at the finish line
We’ll start again
Everyone
Every single person under the sun
Has a moment where they know they’ve won
But until then

In the power of hope
In the strength of peace
There’s a way back home
Where the battles cease

A new world will grow
If we just believe
This is what we know
This is what we need

We believe
That tomorrow carries something new
And after everything that we’ve been through

Review: iMapMyRun Ap

Determined InDEEd — Tue, 14 Jun 2011 05:00:45 +0000

Recently I switched from a Droid phone to an iPhone. I must say that the iPhone is really easy to use. I haven’t had to enlist the help of my teenagers….yet. While traveling I went for a jog every morning and wanted to know how far I was running. I downloaded iMapMyRun application to my phone. This is really cool ap. I hit “record my workout” started my iTunes up and headed out. It not only records your workouts but allows you to save them and share them with friends on facebook.

I guessed that was running about 2 miles each morning and after recording one day I discovered that I was running a little over 3 miles!! I am looking forward to discovering what other wonderful things this ap does.

Drink Your Vegetables

Determined InDEEd — Mon, 13 Jun 2011 05:00:41 +0000

While I was on vacation in Charlotte NC this past week my friend took me to a new restaurant called naturalblendz. As soon as I walked in the door I could smell fresh fruits and veggies. The inside of the restaurant was bright and cheerful and made you feel “healthy” just standing there. We were greeted with a big welcome smile by one of the owners Pam. Meet Pam -

naturalblendz uses high quality fresh produce and fruits from local farmers to create nutritious refreshing healthy drinks. I returned to the store 3 times during the week and of course had to stop before heading to the airport. I enjoyed their Kale Zinger which is made with Kale, Rainbow Carrots, Oranges and Ginger Root. Here is a pic of my cup!

At first sip I felt energized and ready to tackle whatever the day was going to bring. I also enjoyed their Apple of My Eye made with rainbow carrots, apples, and mint leaves and Delecate Pear made with Pears, Cucumber, and Rosemary Leaves. YUM. Wish I had one now.

naturalblendz isn’t just a juice place they have fresh salads, smoothies made with probiotic non-fat yogurt, and fruit infused teas. They really care about your health because they serve your drinks in non-styrofoam cups, and salads are in biodegradable containers, and the silverware is made from plants! This alone is something you must see. Check out their website www.naturalblendz.com. They are located at 10020 Monroe Rd. Charlotte, NC. 704-708-4997. Check em’ out!!

This visitor was very pleased and I wished I could pack em’ up in my suitcase and bring them back to Stow Ohio. Thanks Pam- your establishment has a wonderful positive energy about it! Keep It Up!!

Warrior Dash 2011 Logan Ohio

Determined InDEEd — Mon, 06 Jun 2011 05:00:41 +0000

I start vacation this week or should I say I started my vacation on Saturday with the Warrior Dash!! What an awesome event….an unbelieveable amount of work and planning must go into this event. Over 500 runners are released onto the course every 1/2 hour.

My good friend Louise and I participated in this DASH. We not only finished and completed every obsticle but finished in under an hour.

They say that vacation time should be a time to find your inner child and re-live that childlike exploratory freedom. We did just that! The Warrior Dash is an event in my life I will never forget.

We ran up and down hilly trails through the woods, climbed wooden walls, crawled under barbed wire, ran through swinging tires, swam across a pond while climbing over floating logs, climbed over old cars, ran through tires, ran through knee deep water, climbed a 30 foot cargo net wall, traversed wooden planks, rope climbed a 30 foot wooden wall, climbed over a pit of cargo nets, crawled through pitch black tunnels on our hands and knees, jumped fire, and plunged into a mud pit only to have to crawl under more barbed wire! Whew!!

What a total BLAST! I am a warrior! The Warrior Dash is coming back to Ohio in September and I am going to be there…..Can’t wait.

Capacity for Fitness!

Determined InDEEd — Wed, 01 Jun 2011 05:00:48 +0000

Have you ever heard of functional fitness? It is a fun and exciting way to workout! I have lost several inches and gained lean muscle mass doing this type of training. I have been doing it for 3 years and my endurance and metabolism has skyrocketed!! I have lost several pounds and inches of body fat with this type of training. Now you know my secret….this type of training WORKS. If you don’t believe me…check out the about Dee section of this blog and look at my before and after pictures.

Multi-functional fitness is a unique way of getting your cardiovascular as well as resistance training all in one. Each workout is different and allows you to work at your pace and level of fitness. The workouts utilize weighted resistance and body weight exercises at an intensity that you are comfortable doing. The number one goal is get a great workout that is fun and convenient! You will leave feeling energized and focused on your goals.

A gym in Tallmadge Ohio called Capacity Fitness has classes everyday that teach you functional fitness. Check out their website for additional information on class times and pricing. www.capacityfitness.org or call 330-607-5709.

This type of training has something for everyone.

- improve your performance in your chosen sport (golf, tennis, running, etc)

- improve flexibility

- improve endurance

- improve stamina

- increase metabolism

- increase bone density

- improve your overall health and quality of life

These classes are supervised by professional fitness trainers. I know because I am one of them! Amazing people work here and truly have passion for helping others to achieve success!

Do you have the capacity for wellness? Do you have the capacity for fitness? Do you have the capacity for a better life? Capacity Fitness WILL get you there!!

The Playground Workout!

Determined InDEEd — Tue, 31 May 2011 05:00:39 +0000

Below is a workout that I put a few of my clients through this past weekend. Since the weather was so nice we worked out at a school yard playground.

Here is the workout:

1 mile jog to school – 25 mountain climbers – 15 “swing” bridge pull in’s – 15 “swing” atomic push ups – 10 low pull ups – 20 jumping pull-ups – 12 hanging knee raises – 12 picnic table walk overs – 20 squat jumps (3 rounds) walk 1 mile back .

Metabolism: What Is It?

Determined InDEEd — Mon, 23 May 2011 05:00:52 +0000

The definition of metabolism is the chemical processes occurring within a living cell or organism that are necessary for the maintenance of life. These processes are known as anabolism and catabolism. When the body is anabolic it is storing, growing, and repairing. When the body is catabolic it is making energy.

There are two organs in our bodies that are responsible for maintaining our metabolism. They are the thyroid gland and the pancreas. The thyroid determines how fast or slow the processes mentioned above take place. The pancreas increases the bodies anabolic state or “storage state”. This is why diabetes is so prevalent in our society. The pancreas simply wears out because it is working double time to store the excess calories we consume.

Metabolism begins with plants. Plants build sugars which are eaten by humans and animals. The foods we eat are broken down into fuel. Protein is broken down into amino acids, fats are broken down into fatty acids, and carbs are broken down into simple sugars. Our body uses all three of these for fuel.

When our body needs fuel it will first turn to carbohydrates because they are the quickest to convert to energy. The body will then turn to fat and finally protein. Ideally we want the body burning carbs and fat and not protein because our muscles are made of protein and we don’t want to lose muscle! The more muscle we have the higher rate in which we burn calories. Therefore more muscle equals higher metabolism.

All excess fuels are stored as fat. If we have too much fuel it will spill over and form muffin tops, spare tires, and junk in the trunk!! This excess fuel needs to be burned up with exercise. Cardiovascular and strength training exercise.

Our metabolic rate or metabolism is determined by the amount of calories our bodies use, the rate our body uses energy, the rate our body burns energy during exercise, and the rate our body burns during the digestive process.

Tomorrow we will learn about what affects our metabolism.

Thoughtful Thursday

Determined InDEEd — Thu, 12 May 2011 05:00:50 +0000

Sport is where an entire life can be compressed into a few hours, where the emotions of a lifetime can be felt on an acre or two of ground, where a person can suffer and die and rise again on six miles of trails through a New York City park. Sport is a theater where sinner can turn saint and a common man become an uncommon hero, where the past and the future can fuse with the present. Sport is singularly able to give us peak experiences where we feel completely one with the world and transcend all conflicts as we finally become our own potential. ~George A. Sheehan

When I think about this quote I think of the gym and weight training which is my chosen sport. When I am in the gym there is a peace that comes over me and its just me and my love of the iron. I become my potential. Think about this quote and how it rings true for you. Do you have a sport and something that you love doing and get completely lost in it? There is nothing better on this planet than getting lost in your passion.

Thankful Thursday: May 5

Determined InDEEd — Thu, 05 May 2011 05:00:54 +0000

Happy Cinco De-Mayo Everyone! A day that celebrates freedom and liberty! This week I am so very thankful for……

10. My decision to detox my body from caffeine (a 35-year habit!)

9. Perfectly cooked asparagus…..it’s just good.

8. The Sunshine poking through the what seemed like endless clouds.

7. Thanks to my husband for the freshly painted living room walls – no more hideous gold sponge paint

6. New tunes on my iPod

5. HIIT Workouts as well as weight training workouts!

4. Clean Eating – mmmm

3. Yoga – yeah

2. Strong business relationships!

1. The men and women who have dedicated their lives for my freedoms – THANK YOU!

We Got Em’

100th Post!!

Determined InDEEd — Wed, 04 May 2011 05:00:43 +0000

I can’t believe this is my 100th post since beginning this blog on December 3rd, 2010. Since my purpose is to motivate and inspire others to take action I must dedicate this post to Motivation – which means to stimulate toward action. The time to control your fitness and health is now. “Someday” is here.

Motivation is an emotion that makes us take action to change something. The key is keeping it and here is how…. Determine a goal like running on the treadmill at 5:30am for 30 minutes 6 days per week. Do you think there are going to be mornings that climbing on the treadmill at the buttcrack of dawn is going to be a problem? Of course it is. But knowing that ahead of time is actually a good thing. On those mornings hit the auto-pilot button and just do it. Stick with the plan no matter what!! After a few weeks climbing on the treadmill at 5:30am will become a habit. Achieving your goals is not only going to make you healthier it is going to raise your self-esteem and confidence.

It is time to take responsibility and begin making better life choices. And by better life choices I am not only talking about eating healthy and exercising I am talking about being truthful with yourself. Living the kind of life that you want for yourself. Determine what that “looks” like and stimulate yourself towards action — Motivate.

Below is a picture of my daughter and my good friend Leslie who has lost over 70 pounds! When I look at this picture I see – motivation, determination, and happiness.

“One way to keep momentum going is to have constantly greater goals” Michael Korda

Thankful Thursday 4-28-11

Determined InDEEd — Thu, 28 Apr 2011 05:00:06 +0000

Sometimes it is difficult to find the things that we are most appreciative of….As I struggle with issues in my own life I am finding that this is true for me. Today’s thankful list is just that, a list of my deepest values. Each of these values bring me pain and joy at the same time. I am so very thankful for each of these values because they represent the core of who I am. Each of these words means something different for all of us. What do they mean for you? We must be thankful for the tough times as well as the good times as it is the tough times that make us who we are. TRUTH ….NO WALLS.

10. Responsibility

9. Optimism

8. Dedication

7. Passion

6. Truth

5. Strength

4. Forgiveness

3. Trust

2. Faith

1. Love

Carbohydrate - Simple vs. Complex

Determined InDEEd — Tue, 26 Apr 2011 05:00:33 +0000

First of all….let me say….complex carbs good simple carbs not so good.

Simple carbohydrates are foods with fewer nutrients, less satisfying, and more fattening. Simple carbs are table sugar, candy, cakes, cookies, fruit juice (because sweeteners are usually added), milk (because sugar is usually added), bread and pasta made with white flour, sodas, most packaged cereals….etc. I think you get the picture.

Simple carbs are broken down by the body VERY quickly which causes a spike in insulin released by the pancreas in order to stabilize blood sugar levels. As long as the pancreas is busy producing insulin it can’t produce glucagon which is the hormone that releases stored fat. By eating too much sugar you are number one, eating a lot of calories with very little nutritional value and number two, you are ensuring that you keep your stored fat!

Complex carbohydrates are foods that are high in fiber and help to stabilize blood sugar, maintain an even energy level, and help you feel fuller longer. Some examples of complex carbs are oatmeal, brown rice, vegetables, and fruits. Complex carbs take longer to digest and therefore do not cause a spike in excess insulin released by the pancreas. They also do not keep the pancreas so busy that it cannot produce the production of glucagon so you can continue to burn fat. Now that is good news!!

There are two types of complex carbohydrates they are starchy and fibrous. Starchy carbs would be grains, brown rice, sweet potatoes, oatmeal and brown pastas. Fibrous carbs would be broccoli, cauliflower, peppers, apples, strawberries..etc.

Try to eat carbs in a non-processed form. The more foods are processed the more “extra” stuff is added to the product to preserve it. Choose fresh over frozen and frozen over canned!

Here is a comment I read one time….complex carbs walk through your system and simple carbs run through your system. Keep this in mind when you go to reach for the morning doughnut!

If you are still confused drop me comment or post a question on the Q&A page.

Pink Stuff? Blue Stuff? or Yellow Stuff?

Determined InDEEd — Mon, 25 Apr 2011 05:00:34 +0000

Have you ever gone to lunch with a friend who orders tea and asks you to pass the “pink stuff”. Most of us know that the pink stuff is ”Sweet-n-Low” , the yellow stuff is Splenda and the “blue stuff” is Equal. Just the fact that refer to them as “stuff” should tell us that perhaps our bodies might not know how to process them. We should ask ourselves do I really want to feed the wonderful life-giving cells of my body “stuff”? In this post I will share with you the facts regarding artificial sweeteners and you can decide if this is something you want in your body. I think you can guess where I stand on the issue.

ARTIFICIAL SWEETENERS…….

- are not used by the body like natural sugar is

- have no nutritional value

- trigger a stronger need for the real thing

- do not cause tooth decay like sugar

- are chemically processed

- can still trigger the release of insulin

- Splenda is 600 times sweeter than sugar

- found in processed foods and drinks marked as “sugar-free” or ”diet”

- sugar alcohols end in the suffix -itol

- sugar alcohols are not completely absorbed by the body and can sit in the intestines where they ferment causing bloating, gas, and diarrhea

My advice is to stick with whole foods such as fruits and vegetables and use sugar or sweeteners in extreme moderation. Think about it…We eat chemically processed items to save on calories to live a “healthier” life….huh? (oxymoron!)

Photo Phriday: Figure Ready!

Determined InDEEd — Fri, 22 Apr 2011 05:00:19 +0000

I wasn’t able to participate in the figure competition due to my back injury but I was able to get a photo shoot done to celebrate all my hard work and dedication. Here is one of those pictures. Check out the About Dee page for more! The journey is amazing not just because you lose weight but because you discover so much about yourself.

Thankful Thursday :) 4/21/11

Determined InDEEd — Thu, 21 Apr 2011 05:00:25 +0000

Thankful Thursday……Thankful Thursday. I love this day because I get to let you all know what I am so very appreciative of..

10. The sweet smell of freshly cut grass…Yes my neighbors have already started

9. Watching movies with my family

8. Finding new healthy recipes to share with my family

7. Genesis Pure Supplements! Make me young from the inside out.

6. The three new boot campers coming to boot camp this week…It is going to be fun.

5. April rain to bring May flowers

4. The one gallon of nourishing water I drink daily ….oh so good for the body.

3. My awesome supportive friends

2. My Personal Training Clients….You all inspire and challange me!

1. Being able to bring INTENSITY to my workouts again

My Favorite Ghandi Quotes

Determined InDEEd — Mon, 18 Apr 2011 15:53:41 +0000

Below is 6 of my favorite Ghandi quotes…..He was a brillent forward thinking human being!

“There is nothing that wastes the body like worry, and one who has any faith in God should be ashamed to worry about anything whatsoever.”

“The best way to find yourself is to lose yourself in the service of others.”

“Earth provides enough to satisfy every man’s need, but not every man’s greed.”

“Men often become what they believe themselves to be. If I believe I cannot do something, it makes me incapable of doing it. But when I believe I can, then I acquire the ability to do it even if I didn’t have it in the beginning.”

“Prayer is not asking. It is a longing of the soul. It is daily admission of one’s weakness. It is better in prayer to have a heart without words than words without heart.”

“You may never know what results come of your action, but if you do nothing there will be no result.”

Amen!

Photo Phriday: First Bike Ride of the Year

Determined InDEEd — Fri, 15 Apr 2011 09:19:43 +0000

My Son Tyler – Sunday afternoon bike rides are back! Any yes….he really is happy to be out there with Mom. Yeesh.

Thankful Thursday:) 4/14

Determined InDEEd — Thu, 14 Apr 2011 09:00:41 +0000

This incredible week has given me many things to be thankful for….they are:

10. My thirst for knowledge, I love my reading time before bed…..I have learned so much

9. Sunrise Meditations – some really cool stuff – great way to start the day

8. Being able to share my passion for fitness to all who will listen….for those of you who don’t want to hear it …sorry. I bleed this stuff!

7. EVERYTHING God has allowed me to have so that I can pursue the purpose he has chosen for me. Amen!

6. So thankful that my son got accepted into the collision repair vocational course – his dream and passion will begin Junior Year. Way to go buddy!

5. So thankful for my daughter’s strength to stand up for her beliefs and fight for what she wants in life. I am so proud of you babe!

4. So very thankful for my opening heart….Life is amazing….I am living it. Reminds me of some lyric’s in a song by Nicki Minaj and Drake – Everybody Dies but not everybody lives….I choose to live every moment open and present.

3. The awe-inspiring creative abilities of Kathy Cooper – Photographer (Cute as a Bug Photography)

2. Sunday Bike Rides! This is my religion – my church – I feel God with me on these rides.

1. Reiki – If you haven’t done it – do it

Thankful Thursday: 4/7/11

Determined InDEEd — Thu, 07 Apr 2011 05:00:58 +0000

I take this moment to be completely present and thankful in the here and now – no worries about the past or the future. This week I am so very thankful for…..

10. My friends Louise and Chrissy and my Daughter Kari for attending the NPC Natural Ohio Competition with me. Memorable!

9. Longer Days

8. Clean Eating Habit

7. Being able to inspire others

6. The back stretches I do every day! Back is healing.

5. My library of self-help books – learning a lot about myself and others

4. Warmer weather is just around the corner

3. Eddy’s Bike shop for tuning my bicycle up

2. The kisses I am greeted with in the morning by my beagle babies as I lie on the floor doing back stretches – they wake up so HAPPY

1. My razor-focused determination to be a fierce competitor in the figure world

Thankful Thursday: March 31

Determined InDEEd — Thu, 31 Mar 2011 05:00:26 +0000

This week I am thankful for…..

10. Business networking at the OHIMA Convention in Columbus Ohio

9. The huge cardio equipment room at LifeTime Fitness (needed to workout while on the road this week)

8. The daily back stretches I do …they are making my back strong

7. Shopping at Easton – Buckle, LuLulemon, North Face, Lady Foot Locker, Apple Store, Trader Joes

6. My sister Cindy for traveling with me and sharing some laughs

5. No more strict diet

4. Cheat Foods (Cookies!!!)

3. The Treadmill (I have missed you!)

2. The success of my health information management business and my personal training business (It truly is not work for me)

1. My discipline for clean eating for life!!

Photo Phriday: My Bike

Determined InDEEd — Fri, 18 Mar 2011 05:00:24 +0000

This is a pic of my bicycle..I am going to get her cleaned up and tuned up …Can’t wait to hit the bike trails. This year I go beyond Brandywine Falls! Dare I say I have a 40 mile goal this spring….50 mile goal this summer? Load the fanny pack I am outta here!

Thankful Thursday :) 3-17

Determined InDEEd — Thu, 17 Mar 2011 05:00:05 +0000

This week I am so very thankful for…

10. Wrigley’s 5 Gum – Tropical LUSH flavor

9. My Boot camper’s! You know who you are!!

8. My beautiful green IPod

7. Tanning Towers – bring warmth and light – it is Ohio afterall

6. The NuWave Oven – Cooking is easy peasy

5. My Business Assoicates – Keep the Projects Coming!!

4. Taxes are DONE

3. My determination to recover from this back injury

2. The HomeMedics Shiatsu Massage Cushion on my Office chair!

1. Today is St. Patrick’s Day – the day to wear as much green as possible!

Developing Discipline

Determined InDEEd — Mon, 14 Mar 2011 05:00:00 +0000

My discipline is being tested currently due to a back injury that is hindering my abilities to pursue a personal dream. The dream isn’t going to go away it just may not happen as soon as I had planned. While this is disappointing to me I know that I am being tested and it’s time for Dee to stay determined. I have iron-clad discipline and I can count on its power to get me through this TEST.

This post is dedicated to developing an iron-clad discipline that will give you superman strength when faced with derailing set-backs.

First of all, know that choosing to be lazy and procrastinate about working out, eating right….hell, even calling Grandma… is a choice. Second of all, know that you can take control of that “choice” and take action – right now!

Will Power is the ability to CONTROL (my favorite word – I am a control freak!) or reject harmful (harmful-meaning not in alignment with your goals) impulses. Being able to make a decision, put a plan together, AND follow it through – that is Will Power and Determination.

Self-Discipline can be learned, developed, and strengthened. Being disciplined gives you the ability to withstand hardships (back injury) and difficulties. These difficulties could be physical, emotional, or mental. You must learn to REJECT an immediate satisfaction, ie. bag of Oreos, knowing that you will gain something WAY better.

Developing self-discipline begins with consciousness. Just knowing you can make the right choice now and again next time… is the beginning. Isn’t is nice to know and little bit of a relief to be able to choose a behavior and reaction rather than letting that behavior and reaction rule you? If it helps envision your current state of self-discipline as a fragile thing and each time you choose an action that is in alignment with your goal you are adding another layer of strength. By developing your discipline you will automatically strengthen your will power.

Let’s practice…think of something that you typically procrastinate about doing. Start with one small goal and work your way up to more difficult goals. Remember you must exercise this power in order to strengthen it enough to deal with bigger goals in your life. By performing this exercise you are overcoming your subconscious resistance and training your mind to OBEY you – you are in CONTROL now!

Choose a goal > Set your determination > Stay disciplined > Build inner strength > Learn from “failures” > Stay disciplined > Control your choices > Gain success!

Thankful Thursday:) 3-10

Determined InDEEd — Thu, 10 Mar 2011 05:00:20 +0000

It is important to take time out and be thankful for the wonderful things we have. This post will appear frequently and will list the top ten things I am thankful for this week…

10. My lovable Phoenix (my beagle) for surviving the consumption of a bag of M&M’s over the weekend!

9. My Friend Abby for some great new “post” ideas. Thank you Abby!

8. Warm oatmeal with protein pudding over top! YUMMY…

7. My Unstoppable Drive and Passion for Life!

6. Thank you Leslie for your wonderful Nutrimentals!

5. My Fitness Coach Heather for constantly believing in me and knowing just what to say – even if I don’t want to hear it!

4. The beautiful sunshine we saw Tuesday!

3. Daylight savings time starts this weekend. Longer daylight….Yipee!

2. My subcontractors who pump out an amazing amount of work for my business.

1. A hot bath in epsom salt and a good book.