thoughts on 2012 and Jan Group Fitness Schedule

HAPPY NEW YEAR!
click the schedule tab in the right toolbar to get a copy of the January Group Fitness Schedule.

               Invictus

It matters not how strait the gate,

How charged with punishments the scroll,

I am the master of my fate:

I am the captain of my soul.  

One of the greatest gifts in life is the ability to chart our own paths, to be the “masters of our fate, the captains of our soul” –

 to paraphrase William Ernest Henley. 

Knowing that you have this power to choose, to decide and to chart your own path, what do you choose for yourself today? for this month or even this year?  My hope for all those that this blog touches is that you look into your hearts and choose to grow as a mother, father, sister, brother, friend and to take a chance. We all experienced our own battles and achievements in 2011, and I would like to hear about yours in the comments section.  For me personally,I have decided not to let my experience with breast cancer define me, or let it limit me in any way. I am determined not to feel sad or sorry for myself as I realize who I am in this new corner of my life. I hope to inspire women and men to keep up with their heath screenings and pay attention to their bodies' cues. I also am even more determined to keep around me positive, loving and energized people. My husband and I are training for a 1/2 marathon and we are so excited to take on this challenge together! San Diego Rock and Roll 1/2 here we come! 

1.  What are your health and fitness goals for 2012?
2.  How can this blog and the bootcamp classes best support you in achieving your goals?

Christmas SpinCamp!

Merry Fitness and
a Happy New REAR!

Christmas waves a magic wand over this world, and behold, everything is softer and more beautiful.
-Norman Vincent Peale

Load for today – AHAP! Post load with time.

50 squats, deep, hips past knees...

50 One Arm Kettlebell swings
5 reps each arm. Do not put the kbell down until you reach 50.
Russian swings (not overhead)

50 One Arm step-ups holding heavy dumbell...
5 reps each arm. Do not put the kbell down until you reach 50.
5 step-ups onto box with right leg holding kbell in right arm.
Switch – 5 on left leg with kbell on left side. Rotate until you reach 50. 

Load for today – AHAP! Post load with time.

Aunt Bethany: Is your house on fire, Clark?
Clark Griswold: No, Aunt Bethany, those are the Christmas lights.
-Christmas Vacation

Christmas Sweat~

my fitness warriors!

“To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.” -Mike Gafka

I am looking forward to today's workout, I plan to try to do most of it, I am still struggling with chest exercises, so, I will go easy on those. 

For time:
150 Push Ups
Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately do 10 tuck Jumps. Once the penalty is completed continue with the push ups.
You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a complete 10 tuck Jumps

Push Ups are hand release.

THEN!

10 Rounds of:
5 SDHP
10 Heavy Chest press 
10 Heavy KB swings
10 Jump Squats
10 Squat Box Jumps
*15min time limit...gotta hit some core!

Someone was asking about my protein pancake recipe...check out some of my favorites here:

Recipe..Protein Pancakes
One of the best ways to keep your nutrition is to PLAN AHEAD! The only way I can keep from eating junk, keep my protein high and keep it clean is to plan ahead, I cook all my protein in advance, always have green stuff on hand and keep foods in the fridge that I can grab. Protein Pancakes are one GO TO! Make tons in advance, put them in containers in the fridge and grab when ready.  You can warm up as you go out the door if you are hungry, and eat on the go.
if you have any great recipes, I would love to get them! 

Cottage Cheese Protein Pancakes

Serves 1 person

1 cup whole wheat flour,
1 teaspoon cinnamon
1 1/2 teaspoons baking powder,
1 cup non/lowfat buttermilk,
1 cup nonfat cottage cheese,
1/2 cup fat-free egg substitute or 4 egg whites,
1 scoop of whey


Run flour through a sieve into a large mixing bowl then mix cinnamon and baking powder together by hand together with the flour. Then add the milk, the cottage cheese, and egg whites and mix well well with a hand whisk.


Cooking instructions
Coat a skillet with nonstick cooking spray (nonfat), and preheat over medium heat.
For each pancake, pour 1/4 cup of batter onto griddle. Cook until the top has bubbles and the edges are dry.

Oatmeal Protein Pancakes

Enough for 1 Person

1 cup raw oats,
1 scoop Protein Powder,
3 egg whites,
1/4 cup water,
1 1/2 tsp cinnamon,
2 packets sweetener,
1 1/2 tsp baking powder

Ingredients for making oatmeal protein pancakes:-

Place everything into a blender and blend for 30 secs.Pour onto a hot griddle once pancake batter has been mixed well.

Pumpkin Protein Pancakes

1/2 scoop Vanilla whey protein
1/2 Cup Oats
3 Egg Whites
1/3 Cup Pumpkin
2 tablespoons Ground Flaxseed
Stevia to taste or Splenda
Pumpkin Pie spice to taste
Place everything into a blender and blend for 30 secs.Pour onto a hot griddle once pancake batter has been mixed well.

Wake UP SpinCamp!

wake UP SpinCamp

“My strength is as the strength of ten because my heart is pure.”

-Lord Tennyson

Today is going to be an awesome day! Friday's always are one of my favorite days to get a strong workout and get ready for a weekend.

“And above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don't believe in magic will never find it.” Ronald Dahl

• front squat
• burpee hurdle jump
• pistol Squat
• chest press
• dips

You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next.  After you have completed the fifth station, rest 60 seconds...  Repeat for a total of three rounds.

DECEMBER IS COMING!

There is no "quick fix".
No "instant remedy".

You will not be able to suddenly drop in one week the abuse you've placed on your body over the years.
You cannot "get ripped" with one lean meal, or one hardcore workout.

When it comes to fitness- meal after meal, after workout after workout, after days and weeks

 of making good decisions is the ONLY wany to achieve results.

When it comes to fitness- HARD WORK & DEDICATION are the only two ingredients you NEED!

 from Allison Moyer

'Tis the Season...

TIS THE SEASON TO.NOT.STOP.WORKING.OUT!

I know you are thinking it is the holiday season, tomorrow is the first of December.  Studies show that half of all those polled experienced heightened stress  during the holidays. Perhaps one of the best ways to overcome stress during the holidays or any other time is to exercise regularly. Research shows that physical activity not only boosts your fitness and energy levels but can also elevate your moods.

Remember to keep exercise as a part of your daily routine. Try to exercise an hour a day, four to five days per week.Taking a brisk walk, bike ride, or exercise class will burn calories, release endorphins, and elevate your mood. Do something that you LOVE! If you love indoor cycle, don't miss your favorite classes this month...your instructor will thank you! Did you know that you are less likely to overeat when you exercise. Be extra sure to stay active EVERY day. Enjoy your holiday season without the stress of falling off track. You will feel so much better, you will have energy and you will SHINE!

Can't wait to see you bring it every day...show up and show OUT

Lisl 

Pink RockStar...Dear God...

Dear God I want to take a minute, not to ask for anything from you, 

but 

simply to say thank you for all I have.

hi friends and family,

Thanksgiving weekend was wonderful for many reasons. We feel that we have so much to be thankful for. Me personally....my health and my family and my close friends who have continued to step up and support us.

The big scare is over, but, what is left behind is still the scars of what we have been through in the last three months, and the pain of reconstruction. It is hard to describe this place...I know that the cancer is gone, I know that I am in the healing phase, I know that I should be exhaling and jumping for joy. I can't yet. I look in the mirror and I am reminded every day of what my body has been through. The scars and the places that still won't heal...I am frustrated at the not healing, but, I know it won't be forever. I do have my appetite back...great, just in time for Thanksgiving! I am going to have to really focus on my nutrition now...so, the chicken is on the counter waiting to be grilled. Going to the grocery store to stock up on green stuff. I did get a DELISH salad from a friend that had kale in it, I think I am going to chop up some tonight from the week. 

Those that still show up are the ones that have made the difference for me personally. I love you for it.

This weekend, I was able to be with family that I love dearly, got scolded by Aunt Fran for doing too much.
(it made me smile, because I love her so!)
I got my Christmas tree..we will decorate it today. It is a little early, but, I think it will be a fun distraction. I was able to see old friends, who brought an angel of a little girl to brighten my day! I was able to teach a step class...no risers, didn't use my arms, and it was FUN! I was able to welcome back to Greenville a family that we love very much...new twins and all.

I went to the Plastic Surgeon Tuesday for my weekly visit. The stitches appear to be healing well. I laugh and call my boobs those from the Bride of Frankenstein...stitches and zigzags. There are still some issues with healing, and I am worried about needing more cutting and stitching. I will find out on Tuesday. I did get an expansion on Tuesday, which is fun and makes me hurt all at the same time! I am not quite sure about these large 'boobies!' They really are tight, sore, get muscle spasms and are not very pretty. Sleeping is hard, Chan told me I wimper all night in my sleep. I think it hurts when I move or roll over.

my superhero...

some really happy things for me...

taught my first 1 hour spin class...oh joy! I was so happy to do it, really focused on using my legs, not arms, was able to pull it off without teaching off the bike much!

taught my first step class...it was JOYFUL to be able to move and it really didn't hurt at all...I did need a big nap that afternoon, but, it was worth it.

I get to take a nap everyday without having to be sorry or apologetic.

I am supposed to see our medical oncologist next week, we will talk about post surgery care and treatment.

I hope that your long weekend was wonderful and know that we love all of you...your love and support is so appreciated.

XXOO Lisl

Pink RockStar...present and dealing

‎"There is only one you for all time. Fearlessly be yourself." -Anthon

y Rapp

My 9 year old drew this, I am Lisl the Cancer fighter....shooting bullets
at 'Evil Cancer'. He drew this when we were out to dinner one night
about a week before the Mastectomy.

My little girl who is 7 drew this. I am the angel floating up in the sky.

Someone said to me yesterday at the gym, "wow. you are back! you look so wonderful!"

I thought, to myself, "I am not back, I am just present."

I still feel really numb and a little shell shocked at what has happened. I am very emotional, sad, horrified even sometimes.

I had my weekly visit on Tuesday with Dr. Keller, my doctor in charge of reconstruction. He isn't happy with the way two of the surgery wounds are healing. So, on Friday I have to go in for an outpatient procedure where he will try to make those places heal better and hopefully look better. The skin is super thin and it has been stretched. It's not really cooperating, so, I am happy he is dong something about it. My heart skips every time I look down. The expanders are lumpy, misshapen, and hard. They are not very comfortable, and when people hug me, I know they feel hard. I am very self conscious about the way it looks and I get embarrassed when people say, "wow, look at your big old boobies". I really liked the ones I used to have, so, this isn't like an in improvement.


I have tried to go to the gym and workout. I can do the elliptical and I can ride the spin bike. I sweat alot, which is good and feels like I am working hard. Most importantly, I see the faces that are familiar to me and I speak to my friends and that is the best therapy of all. 

My HUGE array of medicine is down to nothing, thank goodness, no more pain meds for now, no more prednisone, no more antibiotics. They are all replaced with gauze, saline, triple antibiotic, bandages and big square bandaids. I have to change the dressings twice a day.

My little girls is funny, she likes to help. Every night she follows me upstairs, watches what I do, cuts the gauze to fit and gently puts on the bandaids. I see her being very motherly and it warms me and breaks my heart at the same time. Yesterday afternoon, I was especially tired and had an awful headache (most likely from coming off the prednisone) and she said in a very motherly tone, "Mommy, when I finish my homework, lets go upstairs and get in the big bed. I will hold you, we can cuddle, I will read you a story and I will stroke your cheek." It sounded just like something I would say to her.

Tomorrow I have a follow up with the Surgical Oncologist. I know they will be doing labwork.

Thank you all for the wonderful notes I still get, thank you my friend Julie for bringing me the yummiest salad yesterday, thank you to mom who is coming Friday to take care of me and thank you to all of you who continue to show up, even though it's inconvenient or you are busy or you really need to be cooking and cleaning and carrying on with your own stuff...this has meant the world to Big Daddy and I.

still have the 'deer in the
headlights' look....

oh, and to my sister in law, I broke down and fed the kids a dang Chicken Casserole from the freezer.

XXOO Lisl

This is about 2 weeks post surgery, tubes still in, and bandages covering the
'awfulness'.

Having an allergic reaction to some meds...
most likely the antibiotic. Spent three
days in the hospital.

It amuses me to play with the
implants in the Drs office!

The Process of Curing Cancer

...is exhausting. I can't believe how drained I feel every day. I call it my sinking spell, each afternoon, I get physically and mentally exhausted. I want to cry, I want to put on my jammies and crawl into bed and not speak to anyone. When you get a breast cancer diagnosis, you search every blog, medical website, book, and doctor's office pamphlet. You read, learn, write questions, and read some more. It took us about 15 minutes of research to find everything that we wanted to know.  Chan and I are black and white people.  We have questions, we want answers. Cancer isn't black and white, it's grey and elusive and doesn't give straight forward answers. We were told after this first diagnosis that my lymph nodes were clear and that the biopsy showed no cancer. We were elated.  Yet, our doctors keep talking about the lymph nodes.  They don't 'look' right, they are lumpy and bumpy. Whatever that means. I hate lumpy and bumpy. Especially on my thighs, I never thought I would hate it on my lymph nodes! I went Monday to give a blood sample for the geneticist. They want to see if I carry the gene mutation.

Chan takes notes at each meeting, he
writes down everything the doctors say and
asks all the questions.

In 1994, the first gene associated with breast cancer — BRCA1 (for BReast CAncer1) was identified on chromosome 17. A year later, a second gene associated with breast cancer — BRCA2 — was discovered on chromosome 13. When individuals carry a mutated form of either BRCA1 or BRCA2, they have an increased risk of developing breast or ovarian cancer at some point in their lives. Children of parents with a BRCA1 or BRCA2 mutation have a 50 percent chance of inheriting the gene mutation. 
from Breastcenter.com

When I gave the blood, it was in the chemo room, nice. They messed it up, I had to go back two days later and give more blood, which blew out my veins in my arm and I have a nice purple bruise growing down my arm. 

I have a feeling that this process of needle sticks, blood samples, and Xrays is just beginning.

needle stick number three...

I wake every morning and for the briefest moment, I have forgotten what is going on and I feel light. Then, the darkness sets in, the elephant gets back on my chest, I feel fear and dread. I don't carry that with me all day, I try to forget about it, but, sometimes it creeps in. I don't really cry that often, but, when I do, it shakes my whole body and I sob and sob. I don't feel sorry for myself. I actually feel very strong. I just need to let it all out, and crying works. 

I am so tired of feeling tired.

I am so over thinking about this every day.

I am finished with cancer defining who I am. 

I hate when people cry when they see me. 

I am ready to move on.

 Break up with cancer. 

We have a break up date, Wednesday at 9 am...bye bye.

Breast cancer is not just a disease that strikes at women. It strikes at the very heart of who we are as women: how others perceive us, how we perceive ourselves, how we live, work and raise our families-or whether we do these things at all.
Debbie Wasserman Schultz 



So if there is a purpose to the suffering that is cancer, I think it must be this: it’s meant to improve us. ~ Lance Armstrong