Gobble Gobble Workout

Pre-Turkey Dinner Workout.  Then indulge ONLY in food that is worth it with no guilt.  Food is not bad or good.  We attach those feelings to food.  If you eat something indulgent enjoy every bite.  You ARE worth it.  

 

 

IMG_0759.JPG

Date Night

New twist on date night.  Date night doesn’t have to be dinner & drinks or even at night.  This couple has 5:30 a.m. date training sessions.  Click on the link to get a sneak peek: 

 https://www.facebook.com/denny.ceizyk/videos/724638317690141/

Park exercise pic.PNG

Couples who plank together stay together.

FullSizeRender.jpg

Saturday morning date with my hubby 

FullSizeRender.jpg

Lifting the weight of the world off our shoulders!

FullSizeRender.jpg

Simpatico by the Sea

 

 

FullSizeRender.jpg

Big announcement!! No I’m not pregnant, or moving back to Arizona. But, for all of you clients whose dream it’s been to live with me, I’m about to make your dream (or nightmare) come true!  

Are you caring for everyone else at the expense of your own health? Do you need help putting on your own oxygen mask again? Or maybe for the first time ever?  

If you want to recognize the woman in the mirror again, then don’t waste anymore time!! Sign up for the Simpatico by the Sea retreat and show that woman in the mirror that she is worth it!!  

(Link below)  

 https://www.ketangafitness.com/simpatico-by-the-sea-retreat.html

 

Orgasmic

Warning: Sprinting causes orgasms...

This is the first time I heard this from a client but not the last.  Exercise releases endorphins—runners high.  A natural, on top of the world  climax during & after the exercise is over. 

When I was on my 80lb weight loss journey, I would be so amorous after training sessions my husband began to wonder what the hell I was doing with my trainer in those sessions.  

Watch this quick video to see the post sprinting climax this client experienced: 

Belly of the Beast

The day I beat my “heroin” addiction...

IMG_2431.JPG

What’s Harder?

“But it’s so hard to get up early & workout” 

”But it’s so hard to pass up the wine” 

”But it’s so hard to make time to exercise” 

”But it’s so hard to____” 

I could go on & on.  But I’d rather ask you this “Is whatever you say is hard about getting fit & healthy harder than waking up everyday hating the way you look in pictures?  Harder than having no energy?  Harder than the way you feel inside?   Harder than none of your clothes fitting?  Harder than avoiding social events because of the way you look?  Harder than being the heaviest person in the room?  Harder than having sex with the lights on or at all?  Harder than having your life shortened by high blood pressure, diabetes & heart disease? 

For me exercising is hard.  Eating healthy is hard.  But not as hard as when I hated myself for weighing 226lbs. 

Time to stop hating.  Time to get the outside your inside always wanted.  Time to love yourself.  You are worth it.   

Non Scale Victory

Don’t allow an inanimate object to control your life, your day, or your mood.  

During my weight loss journey there were many victories along the way although the scale was not moving fast enough for my liking.  

In the first three months, my blood pressure normalized for the first time in 5 years.  My blood sugar stabilized & I was able to go off metformin.  My lipid panel normalized so heart disease & heart attack were no longer a concern.   

I could no longer eat the way I used to or I’d get severe heartburn, feel sluggish & cranky, especially if I skipped a workout.  

I no longer hid in pictures. I wanted to go shopping for smaller size clothes.   

My insides were healing & it was finally showing up on the outside. 

I love hearing clients like the one in this video proclaim their nonscale victories for the first time... 

FullSizeRender.jpg

Running To...

I used to hate running. I wasn’t good at it.

It scared me.  Feeling out of breath like my lungs might collapse wasn’t my idea of fun.  

So I hired a running coach, Andrea Atkins, who taught me form, breathing & more importantly to believe in myself embracing this new running journey I was on.  

I trained with my sister-in-law, Misty,  a seasoned runner who I assumed loved every minute of running.  One hot Tucson summer morning I was almost in tears saying ‘I hate this, I hate this.’ Misty, said “So do I”.

I thought I heard her wrong.  I said “YOU” hate running???  She said “Yes, sometimes, many times;  but I like the way I feel after.”

Then she said “Look ahead.  See that cactus way up there?  That’s what we are running towards.”

Then I did a half marathon.  When I saw the finish line a half mile away I sprinted as fast as I could towards it.

Running is now my therapy.  Moments of clarity come to me when I run.   

This happens to be one of them:  

IMG_7800.JPG

My Secret

Everybody has a chapter they don’t read out loud.

My chapter was my weight.  

When I weighed 226lbs only God & my doctor knew.  Then my trainer.  But not one other soul.  

I was ashamed.  I felt weak.  I felt powerless.  I felt out of control on the inside and it showed on the outside.  I wasn’t fooling anybody least of all myself.  

I wouldn’t go to the pool or beach since I wouldn’t be caught dead in a bathing suit.  I avoided reunions or any event that involved people I hadn’t seen in a long time.

 I stopped being in pictures or would hide in the picture.  My daughter was a great shield to hide behind. I avoided going to the doctor since I didn’t want to be weighed.

I stopped living my life.  It shows in my scrapbooks.  My daughter asked why I stopped scrapbooking after her 5th birthday.

 I stopped because my life stopped when I got fat.  I didn’t want to memorialize that time in my life.

You are only as sick as your secrets.  I was very sick when I weighed 226lbs.  I had diabetes, high blood pressure, my triglycerides were 700 & I was on Prozac for PMDD (PMS that makes everyone around you hide).

The layers of fat weren’t the worst part.  I was trapped in my own mind,  A prisoner in solitary confinement.   

Then one day I told my story. And not just to one person but hundreds of people in a talk at my gym when I first became a trainer.  Even worse they had a giant picture of my fatness displayed behind me for everyone to see.  

It was freeing to tell my story, my secret.  I shook, I cried & I blushed from embarrassment as I felt each shackle release.

Afterwards I was bombarded by women who were holding on to their secrets.   They were crying and thanking me for being so brave, so real.  

That was the start of a new life-giving career for me.  

Reading that chapter out loud healed my mind, heart & soul.  I had already lost 80lbs but the 226lb Lisa was still inside me.  

I closed that chapter after reading it out loud. I finally let 226lb Lisa go.  I thanked her for what she taught me, but asked her to never come back again. 

I became a difference maker.  

FullSizeRender.jpg

I Choose...

I love when clients reach this point in their journey...

Paper Plate Special

I love to find household items to use in workouts.  

This workout uses paper plates as gliders.  Cheap & easy!  Well, easy to grab the paper plates but not easy exercises to perform.   

Watch as my client demos “The Paper Plate Special”

 

FullSizeRender.jpg

Nothing Half Ass About My Half Marathon

My first half marathon at age 47.  

I’m still amazed I did it.  My goals were get to the starting line, not stop & get to the finish line.  Oh and not die.  

I’m proud I did it but have no desire to do it again.  

My 226lb self never would have been able to do this.   

I ran for her.  

Hit

Today I got hit.  Hard.  Smacked upside my head.  With a fifteen pound weight.  Accidently in a boxing class.

 I’m the type of person that looks for the meaning to understand the lesson life is trying to teach me in every situation.  

So I kept asking, “Why is life hitting me?”  Then I remembered all I learned from my insightful f-bomb dropping British boxing instructor.  

Life was not hitting me.  I put myself in the position to be hit.

 I need to constantly change my position, keep my gloves up to protect myself, duck, reset & make sure the fight is even worth getting in the ring for.  

FullSizeRender.jpg

Just Get to the Starting Line

When I weighed 226lbs my trainer would run around the building with me.  

After I lost about 50lbs he would send me out to run alone.  I asked him why he didn’t run with me anymore & he said “I ran with you in the beginning because I wasn’t sure you’d make it around the building even once”.

 I felt like I would die running around that building when I was that heavy.  He would say “Just start & before you know it you will be finished”. 

But even after I lost weight, running was still a struggle for me.  I’d get out of breath quick, and after 3 minutes I wanted to quit. 

When my sis-in-law, a seasoned marathon runner, asked me to do a half marathon with her, for some odd reason,which is still unclear to me to this day, I said “ok”!  

So the training began.  Running 3-4 times a week with someone who is faster & more seasoned than me was frustrating & hurt my ego at times.  

I kept at the training because I didn’t want to die running 13.1 miles.  It scared the shit of me—13.1 miles is a lot more than the laps I had been running around the building.

 Up to that point I’d only run a mile at most. 

I pushed through even when I didn’t want to get up at 4:30 a.m. before the Tucson summer heat kicked in.  A friend even told me I wasn’t built for running & I was too old to run my first half marathon.  

 I was determined to get myself to the starting line.  Yes that’s right, the STARTING line not the finishing line.  

I realized it’s much harder to get myself to the starting line; once the starting gun went off I’d knew I’d finish.  For me the victory was not in finishing the race but actually starting the race.  

 I was begging God the night before to give me food poisoning or a broken toe or anything that would prevent me from getting to that starting line.  Instead he gave me the gift of facing my fear & running right through it.   

IMG_2850.JPG

In training even on vacation on our 25th Anniversary.  I fell down, got a little hurt but picked myself off & still ran back to our hotel.  

IMG_3004.JPG

I made it.  The starting line.  Facing my fear head on.   

IMG_7637.JPG

First 5k

FullSizeRender.jpg

My daughter would run with me on days I needed an extra push. 

My first & only 11 mile run along the Hudson River on vacation.  The night before I was at a scotch bar but I still got up & trained.  I was dedicated to not dying the day of the half marathon.  My fear was my biggest motivator. 

 

Breaking Down Walls

Watch the video to see how I trained Vanessa to face her fear head on & knock it down.  All this was to prepare her for the Mud Run she was planning on doing. 

IMG_6166.JPG

All that hard work paid off.  Vanessa earned that Mud Run medal.  She broke down that wall.   She said it was really hard but not nearly as hard as not doing it.  

She said her “I ams” got her through the race.  “I am focused”, “I am doing this”, “I am ready”, “I am breaking down the wall”.  Vanessa learned that her mind is stronger than her body.

Her mind broke down that wall.  

Beautiful Words

My clients are my gifts...

FullSizeRender.jpg
FullSizeRender.jpg
FullSizeRender.jpg
FullSizeRender.jpg
FullSizeRender.jpg
FullSizeRender.jpg
FullSizeRender.jpg
FullSizeRender.jpg
FullSizeRender.jpg

Me & Matt

I always thought Matt, my trainer told me, “Do exactly what I tell you & this will work”.  I was shocked when I read this & it was me saying to Matt, “Tell me what to do & I will do it”.  

He always told me it was me all along, that I did this & therefore all the credit goes to me, not him.  So this is me finally owning my power—only took 5 years. 

Thank you Matt & my Alive Family.  I miss you all but carry you in my heart forever. 

IMG_7146.PNG

My Alive Family 

Matt in the middle : ) 

IMG_1138.JPG

Matt teaching my daugher how to bench press 

FullSizeRender.jpg

Matt giving me a lift  

IMG_1758.JPG


The gym class loser now turned Fitness Director  

IMG_3456.JPG

Rewrite Your Life

It’s never to late to rewrite your life.  I have many times over.  My biggest rewrite came after my weight loss journey.

 I had no idea how much my story would change. I became a trainer in my forties, and moved to NYC at 48 years old after living in Arizona for nearly 3 decades.  I opened up my own successful company at 45 years old.

 I ran for PA President of a top Manhattan school at 49 years old & won the election even though I’d never held or ran for office. 

I went from being painfully shy to speaking in front of hundreds of people on a regular basis.  I found my voice at age 45 & it keeps getting louder. 

I changed the characters in my story when needed.  During my weight loss journey I could not hang around people who didn’t value or respect my health & fitness lifestyle.  It’s no different than an alcoholic getting out of rehab & not being able to hang around her drinking buddies anymore.  

When I moved to NYC I knew one person, one “friend”.  He encouraged my family to move but when I arrived he became toxic to both me & my family.  I held on too long because I thought I needed him since I had no one familiar here.  

The familiar—the comfortable—can keep you stuck in jobs, relationships & circumstances too long.  My weight loss journey taught me to get comfortable with being uncomfortable.

 When I finally stepped out of my comfort zone new doors opened even when old doors slammed shut.  My life truly began after I lost 80 pounds because I became the main character in my own story.  

I decided I had the power to rewrite my life as many times as needed until it was  truly my own.  

Click on this link to hear more about rewriting your life.  You are worth it.