Marco Island Sunset

Marco Island Sunset
Sunset at Marco ....my slice of paradise

Wednesday, April 30, 2014

My Creative Persona

People who inhabit moderately messy spaces are more creative than those who work in very organized ones.
Ahhh...explains everything.

Yep.  
That's what they said...
those
fine
perceptive
professors
at Columbia University.

but of course i concur.





A masterpiece in progress

Friday, April 25, 2014

FNL - Secret Garden

I was sifting through some old CD's I hadn't listened to in a while.
I grabbed a couple on my way out the door to go to work 
yesterday morning.
I popped in a CD
and this song came on...
I listened.
I listened again.
I hit REPEAT
and
just
kept
listening.

This is one fabulous song.
It is my FNL tribute.

(...and that SEXY sax solo...?...ooohhh)





Wednesday, April 23, 2014

The Good Stuff

I have a ton of music channels on my Pandora account.  My mood dictates what station I select.  Lately I've been listening a lot to the 80's station.  I rarely have to tap THUMBS DOWN.
The good stuff...it just keeps coming.  
And so does my heart smiles.  

I remember.  

I dance in my head.  Oh, and I may just even ... DANCE.  Wherever I am.  
Because it just feels right.  The music takes me to that happy place. 

That elusive happy place.

That place on my happy list.

Wherever that is.  My heart knows...

Last night I was out for a walk around 8:45.  It was almost dark.  The night air was unbelievably refreshing.  Just an outstanding evening for a walk. 
The sky was awash in blue-jean-baby-blue...
washes.......of blue and gray and white and navy. 
I drank it into my soul.

And on my Pandora app...the song playing?  In the Air Tonight.  Phil Collins.

Now that is a sexy song. And the PERFECT song for my evening walk.

My favorite part of that song is the percussion crescendo towards the end.  
It is the purest definition of a pinnacle of ecstacy.  
An explosion of delight
ne plus ultra

A great way to end my day.

Monday, April 21, 2014

Obsessions

I figure I have two more years to prepare an Easter Bunny basket -- Colton will graduate in two years from high school -- and then my empty nest will truly lie empty of "eggs" ... chocolate bunnies... and gummies ... and jelly beans.  Yes, I know.  He's too old for baskets?  Never.  Can't traditions live on?

And even though my sons like their chocolate, they far prefer the "gummy" stuff --the gummies, skittles, fruit chews, jelly beans ...

Me?  I could totally pass up the gummy stuff any day of the week.  It pretty much does nothing for me.  Way too sweet for my tastes.  Give me my chocolate!  And I especially love a mix of chocolate and coconut ...oh, sweet mercy sakes...different story.

Speaking of jelly beans, my husband asked me, "So where's MY Easter candy?" Translated:  "Where's my jelly beans?"  Again.  Traditions.  I usually buy him a bag of jelly beans -- at least one -- every Easter.  Avoiding eye contact, I told him he doesn't get any this year because he's getting too old, too fat, and and he never goes to the gym or works out.  Yep.  I was blunt.  I was.  I smiled when I said it, but he knew I was dead serious.  Tough love.

I survived the holiday food and pigouts for the most part Easter.  By middle of the afternoon Easter Sunday, the sun bright and hot, I'm out on the patio pidding, thinking -- look at me, I've eaten clean and on plan all week, all WEEKEND ...EAU YEAH, EAU YEAH... peacocking around, so proud that I'd not caved to crappy food debauchery.

So much for my gloating grandstand.  Out of nowhere, around 5:30 it hit.  I was starving!  And then the cravings hit.
I ended up eating two handfuls of Tostitos -- the Fiesta flavored ones?  OMG, they're SO CRUNCHY AMAZING.  And a cookie -- BUT a little one!  Oh, yeah, and a rather BIG serving of the banana pudding that I'd made for Colton for Easter dinner dessert.  (I wanted to just dive head first into that heavenly fluff!)  So.  Not horrible, but bad enough to send my blood sugar soaring ... taunting me for more. Enough to entreat that little meanie, hopping up on my left shoulder, whispering in my ear..."What a shame...I just chew around on all the bland and boring healthy food and everyone else gets to eat the good stuff, the chocolate, the pudding, the chips, the candy, the rolls....such a shame...poor me..."

I fought it for a while and eventually decided on doing some light cardio.  Cardio always makes it easier to calm the cravings.

I'm glad it's back to normal today, my blood sugar.  I've eaten on plan all day and have pretty much had very little carbs to speak of.  A very low day in carb rotations, which works like a charm after a cheat day (high carb day).  Granted, they weren't the best choice of high carbs, but I think they served their purpose. All is calm today.  Smooth sailing.  Appetite in check.  Energy good.

I did 30 minutes of cardio this morning and then finished with about 25 mins of a giant set for upper body -- lateral raises, shoulder presses, tricep extensions, bicep curls, and bent over rows.  I did 8-12 reps of each exercise, no resting in between exercises, then I rested for one minute after the circuit.  I repeated the circuit for three sets.  Love those fabulous BURNS.  Just wear.it.out.  Obsessed...nah.

A little bit of cardio on tap for tonight in between loads of laundry.

I stayed the same weight on the scale this week, which kind of pissed me off a little, but I knew that it wasn't the full story.  All my clothes were looser this past week than the week before -- YES, THEY WERE! -- and I was feeling tons leaner.  That awesome "zoned" feeling.  That look-at-me-I-got-this-nailed kind of leaning.  That scale number is just a stupid little number that tells me nothing.  I wasn't gonna let it discourage me.

I KNOW what I'm doin... mova outta da way, world.  I got this.




Wednesday, April 16, 2014

Stretching My Boundaries

For the last two or three years I've had on and off pain and discomfort in my posterior hip/glute area, towards top/center hip.  It was mildly annoying, and would flare up without warning, last anywhere from a few minutes to several minutes, and then resolve itself.  As flareups became more frequent and intense, I learned that a few sets of high knees and/or step ups on a bench would help to alleviate the soreness and I'd be good to go.  

Lately, the flareup has not gone away.  It's become more frequent (every few days or so) and it lasts longer, returning even after I do the exercises that have helped alleviate the soreness before.  I suspected overtraining and not enough stretching (both before and after) had caused the symptoms to escalate.  I knew it was time to take this a little more seriously.  AND STRETCH!  EVERY DAY!  NO MORE EXCUSES.  

In my research, I've now learned that the "spot" that has been giving me the problem is my gluteus medius muscle, and that I likely have a degree of piriformis syndrome.  I was able to find some videos online demonstrating piriformis stretches that can help to alleviate and relax the strained/inflamed muscles.  It is suggested to do these three x a day for best results to relieve the soreness, and then every so often to maintain the flexibility.  Ironically, many of these "positions" or stretches are part of the Callanetics exercises ---- that HAD I BEEN DOING MORE REGULARLY would have likely alleviated the flareups, or at least their frequency.  HEED THE CALL, T.  Hit the floor and STRETCH!



These are the main four stretches that help with this problem,
along with contemporaneous hamstring stretches.





So this morning at the gym, after 18 mins of steady light cardio -- not too much resistance on the elliptical -- I began with piriformis and hamstring stretches, then I did the following leg and glute workout, far less weight than I normally work with, but increased reps, and very slow and controlled movements.  Each set was followed by a set of stretches, alternating each set of exercises with a set of stretches, for a total of 40 mins.  
  • Leg press, 30 reps, 90 lbs, 4 sets
  • Single leg press, 15 reps each, 35 lbs, 3 sets
  • Donkey kickbacks/lateral kicks/heel to ceiling pulses on a bench, 12 reps per side, 4 sets, each followed by child's pose
  • Hyperextension stretches/hold, bodyweight, 8 reps
  • Single-leg glute bridges on a bench, body weight, 15 reps each, 3 sets
  • Single-leg squats with foot on bench, bodyweight, 20 reps per leg, 1 set

When I left the gym, I noticed my gluteal muscles that HAD been tight and painful were feeling warm ... and relaxed ... and .....well, yummy & pampered!  Though I had worked the glutes, hams and quad muscles, they felt supple and warm and relaxed.  I had not gotten my heart rate up as high as I usually do when working lower body musculature, but my mission was specific -- more about therapy and healing.  

I've learned a few things about my body.  I've learned I can't take flexibility and range of motion for granted.  I can't cut corners.  I'm not as young as I used to be and recovery is not a given.  There will be hell to pay if I don't take the time to stretch both before and after my workouts and my running.

My running will be on hold for a while to allow time for this to pass, giving my muscles some time to recover and heal.  Is it an inconvenience?  Yes.  But it's a very good lesson learned.  

Oh.  And I will be sure to incorporate my Callanetics routine EVERY single week, without fail.  No excuses.  My personal best health and fitness goals depend on it.

Tuesday, April 15, 2014

Da Vinci

I can't let this day pass by 
without honoring one of the greatest geniuses of 
Renaissance.
What beauty his creations
have added to our world.

happy birthday,
Leonardo da vinci

April 15, 1452

Just a Little This and That

I'm more than a little bummed today that it's windy, cold and snowing.  It was beautiful and summer-like both Saturday and Sunday.  Twitterpating temps!  What is this white stuff?

I chose to be the renegade instead, putting on my pewter wedge sandals, sand-washed gray denim skinny jeans and long white cotton button-down shirt, a breezy and summer-like casual ensemble more fitting for, well, summer.  But my boss is on vacation and I knew I would not be in contact with the public, just our office staff.  I was in a dress-down mood today, feeling totally sassy with my new color and cut, and this crappy weather wasn't gonna stop me.

Recapping the weekend in snapshots...

My son at Saturday's track meet--
Mercy, it was beautiful weather!

Spent Saturday cleaning and shining the screened porch...



My honeysuckle vine that I added,
along with little white lights


Unwinding at dusk with beverages,
candles & music

Love all the subtle lighting 
that surrounds our porch haven at night

Look! A sweet little bird nest I spied in the tree by the porch!

Chessie -- who needs a haircut even more than I did!  

SHE LOVES ME!

Day is done...




Monday, April 14, 2014

The Day Has Arrived



My son texted me from Pittsburgh last night with an attached photo.  He and his GF had been looking for a new hairstyle for him, and they'd run a few pictures from Pinterest by me for my feedback.

After some back and forth searching, we seemed to come to an agreement -- something along the lines of Chris Hemsworth, long on top (he loves having the length) but short on the sides.  Drum roll, please...His appointment was this past Saturday.

I love the results!
(Before - March 1)

(After - April 12)

Now it's my turn.

I had three inches taken off my length back in March and more layers put in.  Great move.  Haven't regretted it at all.

That was my "baby step" toward getting the style I've had my eye on.  Snip, snip, snip -- and three inches fall to the floor -- and now taking off another couple of inches -- and LOTS more piecing.

...................piecing

That is the operative word here.  I want it piecy.  The choppiness, the piecy aspect of THIS hairstyle -- that's what makes the cut.  And I have a LOT of hair.

Can she nail this?

Today is the day.  Here goes....

(a few hours later)

The New Me




Can’t wait to try lots of
different styling products
gels
waxes
to shape --
smooth --
distort!
 
Inching a little
clos-ah
to
the ……………………….edge!


Friday, April 11, 2014

April 15th ... It's Not Just Tax Day





WHAT:  Total Lunar Eclipse
WHEN: Next Tuesday morning, April 15th
beginning at 3:06 a.m. and lasting 78 minutes.

Because You Never Have the Same Experience Twice


I’ll be watching.
Will you?

Sunny Skies


Yesterday was fabulously beautiful!
(even though I was inside all day slammed at work)


But seeing that gorgeous sun on my way home from the gym
and later on my drive to work
absolutely
made
my
day
fun animated GIF

Tuesday, April 8, 2014

Without Inspiration ...


All about fitness. That would be me. And those who know me best -- or know me even a little, frankly -- know this to be true.

When sharing a routine I had done recently at my gym with an online friend, I attempted to respond to her question with an explanation and some suggestions and guidelines on my routine as well as alternatives.  My response post to her was zapped by the Powers That Be.  I will leave it at that.  That horse is dead and I'm not in any hurry to resurrect it.

But she knows where to find me -- here -- and I figure there's more than one way to skin a cat, ja?  Yes, I saved my response to her in a Word document before attempting to post them to her question.  Hey, I preserve words for a living and it's not an easy habit to break.

Her question:

So . . . looking at your list of exercises, you hang from a bar and do crunches? That scares the living heck out of me!! I don't even think my gym has a bar. I'm going to look today. My gym is very bare bones. But I shouldn't put the cart before my horse just yet.

And my response:

Yes, I do hanging ab/core work, and my guess is that you DO have a bar in your gym.  If not, maybe you have a captain’s chair which is a similar exercise, done the same way, but a little easier to accomplish because you’re supported by your whole upper torso, rather than just your arms and traps.

I’ve included links to images and a description underneath each.

I’ve also included images of a hyperextension bench, which helps to build your core as well, specifically the back.  Just make sure you don’t overextend (arch) which can injure your back.  I do side crunches on this hyperextension bench as well, again, good core work!

Tons of ways to work our core.  I switch my routine up constantly.  

I plan to add more examples in my blog under FITNESS in days to come.

http://www.bodybuilding.com/fun/2002/kneeraisefront.jpg
(HIP AND LEG RAISES FROM A CAPTAIN’S CHAIR)

http://www.build-some-muscle.com/images/hanging_leg_raise.jpg
(HANGING HIP LEG RAISES FROM A BAR)

http://armandofitnessexpert.com/wp-content/uploads/2013/04/hanging-leg-raises.jpg
(HANGING HIP LEG RAISES FROM A BAR USING SLEEVES)

http://ewf.sm/img/xmark-fitness-commercial-11-gauge-hyperextension-weight-bench-45-degree_97913_500.jpg
HYPEREXTENSION BENCH

(CRUNCH SITUPS DONE ALONE OR HOLDING A PLATE OR DB; OR PRESSES, HOLDING A PLATE OR DB, RAISING TO SITUP POSITION WHILE PRESS/PUSHING THE WEIGHT UP ABOVE AND SLIGHTLY IN FRONT OF YOUR HEAD)
HYPEREXTENSION BENCH BEING USED FOR SIDE CRUNCHES:  (Beginner, Advance and Intermediate Positions:  Hands crossed over chest; one hand behind head; or both hands behind head; holding a weight.)


Sunday, April 6, 2014

The Medicinal Power of Humor

“I saw you coming,” a broad beautiful smile on her face as she was opening her door for me.  I had texted my neighbor/friend yesterday afternoon while lying in the sun reading a magazine and listening to a You Tube Chillout mix of Spanish guitar.  (incidentally, that was a great mix -- goes well with chillin in the sun specifically)  Wondering how she was getting along since I last visited, that dreadful day when I first saw her covered with cuts and bruises and hemorrhaging, but miraculously no broken bones, I wanted desperately to spend a little time with her and try to make her smile -- or better yet, laugh.  It is without question the BEST kind of medicine for healing.

Her eyes were no longer deep blackish-purple, and the swelling had gone down in both of them.  She had a gigantic discolored knot on the top right of her forehead, and her face was still splotched with dark patches of blue, purple and black.  The usual scurrying gait she is known for was gone, and she was walking more gently, deliberately, but still very much ambulatory.  For those who don’t know her, the movements would have seemed almost normal.  But she is a ball of constant motion and energy -- one of the things that endears me to her -- and seeing her in first gear was a big clue that healing is still very much ongoing. 

Her dogs Lucy and Frosty greeted me at the door, and I loved on them a little more than usual.  I’m sure their lives were a little off kilter too, and the extra love and attention would do their hearts a world of good.  As I was  sitting her gift bag on the counter and placing her ice cream I had brought her in the freezer, I spied a basket of beautiful deep violet tulips nearby and told her I wished I’d brought my camera, I could have had a field day with them.  “You and your artistic eye,” she laughed, “I think everything you see must appear as art to you.”  Hmmm.  Interesting point.  Likely true.  She knows me well.

I mentioned I had brought a bottle of red wine and asked if she was up to sharing a glass with me -- we love our red wine, and many of our more cherished times have been in the company of a glass of vintage.  With a characteristic  twinkle in her eye, she said, “Oh, I haven’t had a glass of wine in a while, that would be fantastic.”  She mentioned she had just the thing to go with our wine.  A friend had stopped by earlier with a small box of white chocolate covered strawberries, drizzled in dark.  Yes.  Bingo, my friend.  We are set!

Although my plan was to stay no more than an hour, I could see as time passed that she was having a ball being able to unload and exchange and laugh.  The diversion had become therapeutic, and I decided to go with the flow.  She talked about her accident, her injuries, her stages of healing.  She mentioned that her lawyer, who specializes in this sort of faulty acceleration litigation, had stopped by and interviewed her, and we talked at length about her case and other similar accidents like hers, the victims, the circumstances.  She wanted to talk.  I listened.  She kept repeating how she still could not believe her life (and bones) were spared, especially after seeing the photos.  She said she can’t look at them any longer because it makes her want to throw up. 

As the conversation sequed into life since the accident, she mentioned that friends and neighbors had been so good to her, and that her sons were still very much in charge of seeing to her every need.  This led to our discussing mutual friends, surrounding neighbors, and I mentioned the neighbor who had been to see her the day that I first stopped by.  She rolled her eyes, laughed a little cryptically, then said, “Oh, mercy…she means well.”  She laughed some more.  And then I laughed.  And then we both started laughing hysterically, erupting into a huge giggle fest.  The wine, it seemed, had begun to unleash its welcomed and remedial properties.  We both knew that this woman drove everyone a little nuts, and she told me she always has to remind herself when she sees her coming, “Now…be nice.”  We laughed again.  It was no secret the poor woman just had a terrible case of runs of the mouth.  

This was my cue.  I mentioned I had blogged about that woman the very next day, having been so disturbed with her rudeness I wanted to punch her out and drag her ass out of there right then.  She laughed uncontrollably then said, "I want to read the post!"  I offered to read it to her -- her eyesight still very challenged from the accident.  After reading the post from my cell phone, having to stop from time to time to allow her to catch her breath from laughing, she said, “Oh, my gosh, I can’t remember the last time I’ve laughed this hard.  It feels so good to be this happy.”

She made my day.  It’s what I came for.  This woman needed and deserved a disconnect from sad and doubt and painful healing to a restorative joy for life -- the kind of joy she is unmistakably known for. 

I stayed another ten minutes or so, realizing she may need to go lie down and rest.  I had brought her some DVD’s from my collection -- we share similar tastes in movies -- and reminded her to enjoy the snacks I had brought her while watching one of the movies tonight.   “Oh, you’re reading my mind,” she answered.  “I’m gonna have that ice cream!  I’m craving that ice cream!”

Yeah, tell me about it, I uttered to myself.

Meanwhile, I’m basking in the throes of dieting success, down 9.5 lbs since February 3rd

So you choose, T: 
The goal you’ve set for May 31st?
Or the ice cream…?

Friday, April 4, 2014

FNL - The Love We Had

The year was 2005.  I remember sitting in the chair, my hairdresser trimming my hair, when I first heard her voice, a CD playing in the background of her cool little ambient salon...

ME:  Who is THAT?

MM:  That's Joss Stone.  

ME:  What a voice!  I love her VOICe !  I've never heard of her.

MM:  I know.  Isn't it great!  I listen to this CD constantly.  I love every song.  Very cool stuff.

ME:  Yeah.  She's definitely captured my attention.  You have good taste, girlfriend (…laughter…)  I must have this CD.  
Lord, this girl can sing....Joss Stone...hmm…cool name too.

I downloaded the CD, "Mind Body & Soul," and I've been in love with her ever since.  But what REALLY surprised me while searching online for the CD was seeing the album cover --

THAT'S her????  She's WHITE!
And that skinny little body can belt out THAT raw-sexy power voice?
Eau yeah.  I'm hooked.

And the rest is history...