Lean Interval Training
October 27, 2009
Here is a full body circuit workout with intervals on the treadmill. Repeat Group 1 three times then repeat Group 2 three times. Keep your reps about 15-20. For the Ab Exercises try for 30 repetitions. Finish this workout in 30 minutes or less for best results (You can rest when you’re done!)
Group 1
Leg Extensions
Seated Hamstring Curl
Abs on Bench – Hip Lifts
2-Minute 6.6speed Sprint on Treadmill
Group 2
Rope Pull (Cable)
Incline Dumbbell Fly (bench)
Dumbbell Bicep Curls
Dips
Bicycles
2-Minute 6.6speed Sprint on Treadmill
Pumpkin Pancakes
October 27, 2009
This is one of my favorite Fall/Winter recipes. It is easy to make a big batch so you can just heat up in the morning when you are on the run!
½ cup oatmeal
5 egg whites or 4 Pumps from Eggwhites International
2Tbls Organic Canned Pumpkin Mix
1Tbl wheat germ
1Dash Cinnamon
1 Dash Nutmeg
2Tbls Atkin’s Quick Quisine Muffin/Bread Mix – “Lemon Poppyseed"
1-2 Tbl Splenda or Xylitol (optional)
Mix thoroughly. Pour into small pan sprayed with Butter Flavor Pam. Cook like a pancake, 1-2 minutes and flip to other side.
Can make 2 big ones or about 6 small ones (Small cooks more evenly and is good for on the run.)
Pumpkin Pancakes
October 24, 2009
This is one of my favorite Fall/Winter recipes. It is easy to make a big batch so you can just heat up in the morning when you are on the run!
1/2 cup oatmeal
5 egg whites or 4 Pumps from Eggwhites International
2Tbls Organic Canned Pumpkin Mix
1Tbl wheat germ
1Dash Cinnamon
1 Dash Nutmeg
2Tbls Atkin’s Quick Quisine Muffin/Bread Mix – “Lemon Poppyseed”
1-2 Tbl Splenda or Xylitol (optional)
Mix thoroughly. Pour into small pan sprayed with Butter Flavor Pam. Cook like a pancake, 1-2 minutes and flip to other side. Can make 2 big ones or about 6 small ones (Small cooks more evenly and is good for on the run.)
Wedding Dress Disaster turned Magical
October 18, 2009
Every woman dreams of walking down the isle in a gorgeous dress that is made just for her. I was no exception to this dream. I had a friend in Atlanta who has designed numerous dresses and outfits for me, offer to make my wedding dress (for a couture designer fee of course). It seemed like the perfect idea – I could have an intricate dress created especially for me with a unique style fitted for my athletic figure.
I had to fly to Atlanta twice for fittings, once in June and once in July. He agreed to overnight the dress to me on August 19. This would give me enough time here in LA, that if for some odd reason we needed to make any adjustments or tweaks to the dress. To my shock, instead of receiving the tracking information on that Monday – I received a phone call saying he needed to buy more supplies and he “may” be able to finish it in a few weeks. I should probably have it near the beginning of September!
Our family wedding was Friday the 11th of September, and the next day we were leaving for Fiji with 32 of our close friends and family. You can guess the timing of this left me a little uneasy, waiting until September to have the dress in my hands did not leave me with a confident feeling. Unfortunately that feeling in the pit of my stomach was a good indicator of things to come. Not only did he still not have my dress done by the week before, but I had to have my two dear friends in Atlanta go over to his location and “hijack” the dress.
Angie and Doralis went to meet with him and pick the dress up. Doralis, who is also a dress designer and seamstress with many years of experience under her belt, was shocked and dumbfounded at the numerous mistakes that were easily visible. Angie was devastated that even the novice eye could spot several unacceptable crooked stitches, uneven patterns of crystals glued on, and the fact the dress wasn’t close to what we discussed and agreed upon.
Doralis didn’t speak to me for two days – she kept the dress and tried to fix it without me knowing what the real status was. She removed some of the heavy fabric that was supposed to be “light and fluid” and added a beautiful organza. She made attempts to fix the obscure cuts in the lace fabric. She even made a breathtaking veil, because he decided flowers would look better in my head – flowers that are attached to a banana clip were not what I paid for. (Who has worn a banana clip since the 80’s?) Although it was a great thought, the dress was past “fixing”. She brought the dress on Wednesday night when she arrived to LA.
The real test happened Wednesday night when I tried the dress on. Not only was it left unfinished on the shoulder strap, but there was a crooked seam down the center, the chest was too tight, the waist was too big and blocky, it must have weighed 20lbs – the opposite of “flowy” (which is what I wanted for our beach wedding in Fiji), and it looked “bedazzled” and not intricately decorated with crystals – there were no patterns to where the stones were glued. Oh My Gosh – breathe.
After a bit of sadness, freak out, and disbelief, my girlfriends pulled me up – we found some beautiful options of dresses online (about 1am). On Thursday we had a dress rehearsal about an hour a way from where we lived. While we were in the dress rehearsal my friends called numerous stores to see if they could find my top 5 dresses. About 6pm that evening, after trying on about 10 dresses, three stores, and more phone calls, we found the ONE we really wanted – it was even my mom’s first choice too! The seamstress met us downtown at the store. She just had to do a tuck in the waist and hem the length slightly. She said she could finish by Friday morning at 9:30am.
As I was getting my hair and makeup done, my girlfriends drove about 45 minutes to go pick up the dress. They returned just in time – my makeup and hair was just about done. I was ready to try on this dress. It was the ONE! It fit well and I felt beautiful in it. We were able to get dressed in my wedding dress and head over to the chapel by 11:30am, in time for pictures.
Laura Mak in Wedding Dress
The best part was seeing my husbands eyes at the end of the isle, I could see his eyes light up. I am guessing he thought it was the right dress too. That was just the expression I wanted to see while my dad slowly walked me down the isle. Joy, excitement, and peace were all the emotions that were running through my system.
It is a good thing I was able to find a dress that seemed to be just perfect for me. I was able to wear it for our family wedding, Fiji wedding, and our reception! My wedding dress disaster turned magical.
Although I left plenty of time for the original dress to be made, I do not know what happened or why he was unable to fit it properly like he suggested he would. The good news was within 24hours I was able to find the dress of my dress and feel beautiful in it multiple times.
I definitely need to give a special thanks to my friends and mom who helped me find it.
Celebrate
October 15, 2009
Celebrate – Life, Friends, Accomplishments
As our economy continues to spiral downwards, what can we do to not only stay afloat mentally but also thrive? The first step should be to maintain that positive attitude. You know, it is really easy to have a positive attitude when things are going well. The challenge is when things are not going well. What do you do? Do you have ideas or thoughts that “tornado” out of control over to the negative side? Or are you able to stop them and replace each negative thought with a positive one.
I will share an easy way how to replace a negative thought with a positive thought. I have always kept a diary and especially in stressful or serious decision-making time I would make lists of pros and cons. That seemed to be helpful to see how long each list was.
Now what I do which is even more beneficial is just make a Celebration list so I don’t need to review the cons list. I have an appreciation page. What are the things I am truly appreciative of? Who are the people who impact my life on a day to day basis? What are the nice things I do for others that are “just because”?
After creating this Celebration list I really do feel better. When was the last time you created your celebration list? I encourage you to take a few moments this week to make your Celebration list.
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