Archive for September, 2012

so incredibly true

Posted: September 30, 2012 in Just Funny

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Even the most “fitness oriented” and “healthy minded” individual gives in from time to time. I truly believe that people can only follow the straight and narrow for so long before caving in just a little. And a little is okay. Really, I just said that. BUT don’t go all apeshit crazy now. That is NOT okay. ๐Ÿ™‚

Oh, I have to add here that I HATE the word “cheat”! I work damn hard and once in awhile it is okay to eat a slice of pizza at a birthday party. That is not cheating in my book. It is living. It is the Yin and the Yang of life. I eat salad and chicken and Greek yogurt and all the good “non-cheating” stuff 80% of the time. And there are times that the Twizzlers and the rye bread and butter somehow make their way into my shopping cart. When I am at a birthday party I do not pack a “healthy” meal, I go ahead and indulge in a little lite festive fare. I don’t party every week, so it is okay. I do workout 6 times a week though. I challenge myself physically and I am always looking for a new workout to try. There is balance. There is an ebb and a flow and that is what matters.

Here are the “cheating” ground rules.

1. Make SMART choices when you cheat. If you are craving a piece of chocolate choose a dark, organic variety. If bread and butter are your cup of tea, choose a whole grain variety (toasted rye is my FAVORITE) and a healthy butter alternative like Earth Balance or Brummmel and Brown All Natural Yogurt Butter (also my favorite). And stop at one SLICE, not one loaf.

2. Only eat what you love. How many times have you eaten something just because itโ€™s in front of you? How many times have you cleaned your plate and the meal wasnโ€™t even that good? Save your cheat calories for only foods you absolutely love.

3. Make good choices and healthy tradeoffs. Think about what you like the most. Do you want the appetizer more, or the dessert more? Instead of having every course offered, narrow down the choices to whatโ€™s most important to you.

4. Plan to cheat. One of the best things you can do is plan your cheat meals out. If you are jonesing for your favorite cheat meal for dinner, eat healthy during the day or do an extra cardio. Save calories on other snacks and meals to allow more room to cheat. If you are actively trying to lose weight, planning ahead will help you keep to your daily caloric requirements for fat loss. Which leads me to….

5. Pick one: Overeat or Over indulge calorie wise. If your idea of splurging is overeating, then eat healthy. If your idea is eating a high calorie cheat meal, then eat less of an unhealthy meal.

6. When in doubt – GRAB AND GO! Sweets and other “cheat” foods mess with your head, literally. The sugar and preservatives cause chemical reactions in your little brains that drives you back to that candy bowl. From now on, grab your Kit Kat when you are headed out of the door, and also grab a piece of fruit with it. Eating the fruit will ease the crash after the sugar high and it will also add in some fiber to the mix. And being no where near the candy bowl will help a lot too. Genius right?

7. Lastly, remove the guilt from your day. We are all human and we all experience moments of weakness. Dwelling on the bad of today whether it be about food or something else completely won’t change what happened, nor will it enhance you in any way. No body is perfect and that is what makes the idea of tomorrow to be so full of hope and promise. Awe…. a ray of sunshine.

Fantastic class tonight!

Posted: September 25, 2012 in Bootcamp

Great class tonight Bootcampers! You all did great!

Your legs may be a little (or a lot) sore come tomorrow and into Thursday morning. That is normal and expected. Be sure to keep moving, laying around all day will only make them feel stiffer and heavier. Drink lots of water give yourself a big pat on the back! Week one of bootcamp is down in the books as a great one! We even danced a little!

We will be doing the same class on Thursday. I assure you that you won’t be as sore after Thursday as you may be now. Muscles adapt quickly.

Please feel free to ask me any questions that you may have now or anytime during the session. I am here for you!
My email is sradomski@gmail.com

Class on Thursday will start at 7:15.
Tuesdays we will begin at 7:05

so true

Posted: September 25, 2012 in Bootcamp, Health

Upcoming classes!

Posted: September 24, 2012 in BodyCombat, Bootcamp, Les Mills, Sh'Bam

Highland Bootcamp tomorrow at 7pm!

New class – no more basics review!
Be ready to dance and kick and punch a bit too ๐Ÿ˜‰

Wednesday our free previews for Sh’Bam and Combat continue.
Class at Windom Community Church at 9 and 10 am. Ill be there waiting to workout with you bright and early!

There are also Saturday classes at Windom. Combat and Sh’Bam, 9 and 10am!

THEY ARE FREE!!!!!!
Try it out, you will love it!

SCHEDULE CHANGE!!!!!

Next week starts the new fall fitness schedule for Bodyshaping including some FREE fitness classes! Here is where I will be (and what is free)!

Monday – Sh’Bam 9am, Combat 10am and then Combat 6pm and Sh’Bam 7pm – all are FREE!
Tuesday – Bootcamp at 7pm
Wednesday – Sh’Bam 9am, Combat 10am and then Combat 6pm and Sh’Bam 7pm – all are FREE!
Thursday – Bootcamp at 7pm
Saturday – Combat 9am, and Sh’bam 10am – both FREE!

Space is limited so let me know or call the Bodyshaping office to reserve your spot ๐Ÿ™‚

Combat and Sh’Bam classes are being held at:
Windom Community Church
3766 Abbott Road
Orchard Park, NY

Bootcamp will be held at:
Highland Elementary School
6745 Erie Road
Derby,NY

See you all tomorrow!

Posted: September 19, 2012 in Bootcamp

Tomorrow! Tomorrow! Bootcamp starts TOMORROW!!!!

I am looking forward to seeing you there!
7pm, be there or be square!

My class schedule is about to be expanding quite a bit and I want you all to know exactly where I will be, when I will be there, and what I will be teaching.

YOU DO NOT have to be registered for a class to take it. Walk-ins are always welcome! So if you happen to be home early for work, or a friend is over and you feel like popping in to see me, which really, I know must happen ALL of the time ๐Ÿ˜‰ – come on by!

Each week I will be putting up a “Come SWEAT with me” post that will tell you where I will be the following week. I will also be posting this on Facebook, so if you are on Facebook come and “friend” me @Stephanie Little Radomski.

So next week we ease back into a regular workout routine. Nothing crazy just yet.

Monday – 5:30 Pilates at Dani-Fit
Tuesday – 7pm Bootcamp at Highland
Thursday – 7pm Bootcamp at Highland

IMPORTANT INFO!!!!!

Posted: September 9, 2012 in Bootcamp

Important Information for Bootcampers!!!!

First week for Bootcamp has been changed from this week to next week ๐Ÿ˜ฆ
We were supposed to be starting the week of the 10th but due to scheduling conflicts with the school, we are not able to get in there and get sweaty until the week of the 16th.

It is a bummer, I know. But the extra week gives me some extra time to collect some awesome new music for you guys to squat your booties off to!!!

So spread the word!

As always, contact me with any questions that you may have!