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Friday, December 30, 2011

thoughts on 2012 and Jan Group Fitness Schedule

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


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?

Friday, December 23, 2011

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

Friday, December 16, 2011

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.
10 Rounds of:
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.

Friday, December 9, 2011

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.

Tuesday, November 29, 2011


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...


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 up and show OUT

Sunday, November 27, 2011

Pink RockStar...Dear God...

Dear God I want to take a minute, not to ask for anything from you, 
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 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, 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 risers, didn't use my arms, and it was FUN! I was able to welcome back to Greenville a family that we love very 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 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.

Wednesday, November 16, 2011

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.

This is about 2 weeks post surgery, tubes still in, and bandages covering the
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!

Sunday, October 16, 2011

The Process of Curing Cancer 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. 

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

Thursday, October 13, 2011

Rainy Day Sweat~

“Laugh at yourself and at life. Not in the spirit of derision or whining self-pity, but as a remedy, a miracle drug, that will ease your pain, cure your depression, and help you to put in perspective that seemingly terrible defeat and worry with laughter at your predicaments, thus freeing your mind to think clearly toward the solution that is certain to come.”
-Og Mandino

Today's workout!
30 minutes of cycle intervals and hills

20 minutes 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, +10
Front Squat (go heavy today!)
Burpee Hurdle Jump...burpee jump over box
Pistol Squats (alternate legs each set)
chest press....heavy dumbells!!
Toes to Bar
core if time~

Wednesday, October 12, 2011

Pink RockStar...And We Have Been Charmed

Well dang, I don't feel sick, in fact I feel fabulous, strong, vibrant and my biceps have been looking pretty good lately in the gym!

 I have breast cancer? Not possible, not ever.  If you were to pick the poster child for health and fitness, it might be me. I have darkened the doors of every gym in the tri state area...for the last 20 years.  I think I have taught every person in SC how to do a step class, and I can out cycle anyone in the spin room. I am kindoff a freak about my fitness, nobody is least nobody I know.  I have two precious children, Marshall is 9 and Sophie is 7. 

my boys
Don't forget Big Daddy, my Knight in Shining Armor. He promised me he was born lucky. "I'd rather be lucky than good." he always tells me. "Stick with me mama, we are going to live a charmed life." 
And we have been charmed.  

my birthday party last year, a little crazy
I can't believe that dooky was growing
in my booby.
We were married when I was 34 after I thought I would never ever find the perfect man. He was 32 and we were ready for a family. Our wedding was the best day of my life. It was July 14, 2002. Two months later we were attacked by terrorists in New York and he was in the city. He stood and watched the second tower fall. One month later we were expecting our precious baby boy. On our first anniversary we cradled a 7 day old baby. 
And we have been charmed....
We have frolicked, we have vacationed in Mexico, we lounged on the beach, we bought a new house, we made friends.  Our second child was born two years later. Sophie is the daughter I have dreamed of my whole life. 
And we have been charmed....
We have grown our children, holding hands, singing songs and loving life.

And we have been charmed.

biopsy bruises, actually pretty nice looking in
this pic, didn't want to share too much booby! Ignore
my chewed up nails...stress....
And then it was September 23, 2011 and I got the call from the sweetest nurse on the planet. "Precious, I have the biopsy report. So, the biopsy shows you have Ductal Carcinoma Insi tu." What is that, what on earth,  I have never heard of it, but, carcinoma sounds bad, my head was spinning, I looked at Chan, I fell to my knees, I couldn't breathe, I couldn't talk, I couldn't look at him. We hung up with the nurse after writing down everything that she said. We hugged, cried, felt weak. Looked at each other, held hands and decided to call our parents. I told Chan, call your daddy first, practice on him before you call my mom. So, we picked up the phone, called my father in law.  Chan couldn't speak, words would not come out, he choked. My father in law was scared, "what's wrong, Chan? Are you ok? Chan?" Finally Chan managed the words, , "It is positive, she has cancer." My father in law was quiet, "We can handle this", he said. "We will do whatever you need." I was encouraged, lifted. We called my mom, she was brave, but she couldn't fool me, she was scared, so was I. 

So, we spent the next four days hitting google, every search teaching me more and giving me more questions. I know this:

Ductal Carcinoma In Situ:
1 in 8 women will be diagnosed with breast cancer.

Ductal carcinoma starts in the tubes (ducts) that move milk from the breast to the nipple. Most breast cancers are of this type.

I snuck this pic when the doc was out of the room!! I am so nosy!
The black circle in the bottom right corner is the mass, it is
so tiny, 8mm. 

Ductal carcinoma in situ (DCIS) is the most common type of non-invasive breast cancer. Ductal means that the cancer starts inside the milk ducts, carcinoma refers to any cancer that begins in the skin or other tissues (including breast tissue) that cover or line the internal organs, and in situ means "in its original place." DCIS is called "non-invasive" because it hasn’t spread beyond the milk duct into any normal surrounding breast tissue. DCIS isn’t life-threatening, but having DCIS can increase the risk of developing an invasive breast cancer later on.

When you have had DCIS, you are at higher risk for the cancer coming back or for developing a new breast cancer than a person who has never had breast cancer before. Most recurrences happen within the 5 to 10 years after initial diagnosis. The chances of a recurrence are under 30%. 

Because of increased screening with mammograms, the rate at which DCIS is diagnosed has increased dramatically in recent years.
While DCIS isn't life-threatening, it does require treatment to prevent the condition from becoming invasive. Most women with DCIS are effectively treated with breast-conserving surgery and radiation. from
So armed with these facts, we were ready scared, but, ready. 
I will share what's going on with my journey here, I was going to write a separate blog, but, this is all me, the workouts, the motivation, the recipes for my favorite salad, the breast cancer.
 I hope that this will help someone in their journey. Please share with whoever you think will like/need/read/appreciate this ramble. 
I am sure that some will gasp, she's writing about her cancer? Really? Isn't this supposed to be private? But if you know me, I can't keep a secret, I am transparent, I share everything, good, bad and cancer. 
I keep saying, "I am a rock star, watch me rock this!" But, I am scared and small. I need to be brave, hate to be pitied and can't stand to shrink away. So, stand beside me as I journey through my next life journey. Send me your thoughts, send me your love, WE got this~ 
my 'sister' Ranie, she is my Delaware RockStar.


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