#19 HOT OVER 40! PLAN B for BLUE COLLAR BABES 3/15/12

OK SO YOU ARE AN INJURED HOTTIE -

NOW WHAT DO YOU DO?

PLAN A   That's for the highly blessed, the super rich, or those who have great publicity agents and personal trainers. 

PLAN B  -  that's for our special group: BLUE COLLAR BABES. I used to bemoan this, however, I have learned that when life throws us curves, if we love them on our bodies, then we love them anywhere else, too.

WHEN PLAN A GOES ARRAY

I was injured recently while intensely training for a 1/2 Marathon.  Damn!  What to do? What to do?  All my fitness goals for the new year de-railed.  Doctors orders. After bemoaning my fate, I came up with some alternative exercise options even though I did have to give up the marathon in April.  

Plan A ---   running 5-6 miles 5x a week, gradually adding 2 miles a week

                    until I achieved 12 miles with ease.

My fave Brazil Buttlift classes 3x a week for 2 hours each

                   time; along with free weight training on alternating days.

                   Trampoline 2x a week just when watching TV. And anything

                    else I could come up with.  Eating for intense training.

then re-opened old injuries on elbow, shoulder, bicep, neck, and hip.

SOOOOOO ~~~

PLAN B - BE A BLUE COLLAR BABE HOTTIE EVEN WHEN INJURED

Plan B  ---  water aerobics 1x week,  elliptic 30 min. 3x (no arms) on
                   a low incline and effort (Level 5-9 not  12-15), lower body

                   weight machine training 2x a week. Stairs (19 floors) also very long, hilly 2-4 mile walks.  Eating Heaps of steamed broccolli and stringbeans.

Goal -- Healing... then....getting ripped bikini season of course! 

A Blue Collar Babe Over 40,50 or even 60 (Helen Mirren is an icon!) - wears bikini's proudly.  

You can do it. Transforming is a specialty of mine.  I believe in you.

(Don't worry we will be in touch for that - failure is not an option)

I saw this card in the store and had to pick it up -- it encapsulates this philosophy:

Life is all about how you handle plan B.

by Suzy Toronto

#8 HOT OVER 40! CARROTS, CRUNCHES & MUNCHIES

FLAT STOMACH.   Two words that can send frissons of fear into the female heart. 
Our minds and souls become paralysed.  Thoughts, usually filled with guilt about last night's dessert, swell your brain.  Those two words can cause an explosion of voices and such fevered emotion  that onlookers, or foreign travelers, would swear a duel might imminently ensue.  It can't - we are too busy asphyxiating ourselves holding in our stomachs.
Well, don't fear. Help is on the way.  
You know how I have mentioned that orange and green are my fashion color enemies? 

Well , in food choices they are just golden. 

I have discovered my munchie food friends and none of them are fried.

I have to admit that I suffer from mandible motion mania or munchie madness. 
In other words. I have a constant need to chew and swallow food while I am reading (which is quite often, book-worm that I am), watching TV (usually only Sunday nights at 9), studying, (the times vary widely), writing (such as this very moment). 
These are activities, keep in mind, where one is stationery, either lying down or sitting, 

 I found this very bad habit impossible to control until I decided that I wasn't going to tame it, just change it - and re-thought what type of snacking  I would use.  In the past, crackers and cereal were my chew of choice.  I used to pat myself on the back for not opting for the "bad" choice of cookies or ice cream. What greater fool was I! 

My healthy drugs, er I mean foods, of choice, (though now I do crave them - oh joy!)  ensure that I get the crunch and chew satisfaction that I must have,  along with a feeling of satiety (Merriam Webster definition 1 not 2 ) without the guilt of calories and a swollen stomach.

(NOTE - ALL ARE RAW - NOT COOKED - REMEMBER THESE ARE GRAB AND CHEW WHILE ENGAGING IN SEDENTARY ACTIVITIES - AN OXYMORON I KNOW)

5  CRUNCHIE MUNCHIES

CARROTS- fiber, Vitamins A & C                                     One cup= approx 50 cal.
JICAMA -potassium and Vitamin C                                   One cup = approx 45 cal.
RED,ORANGE & YELLOW PEPPERS -                           One cup =approx  30 cal. 
   lots of Vitamin C in all 3 though red is best  
ROMAINE LETTUCE                                                       Doesn't matter - so few cal.
JALAPENO PEPPERS - capsaicin - great for arthritis       Can you even eat one cup?
                                       go slow on this one.

Yes there are lots of other often recommended veggies such as celery, which I found boring,  broccoli - which I love cooked or raw, but if munching in public can create "green teeth smile" so be warned.  I choose the above because these items can be purchased pre-washed and pre-sliced so that it is all easy-peazy lazy lady-like. 

EXERCISE TIP:  Stomach exercises work as long as you concentrate on the specific area and lift and lower while always keeping the muscle tensed.  If you do them quickly, just lifting your head and not your shoulders,  and/or  fully release your muscle upon lowering you are accomplishing very little and will not see the results as quickly. 
Also, in order to see results, and maintain them, you should be doing crunches, upper and lower along with oblique crunches ideally 4-6x a week.  You want even quicker results?  Use a stability ball -  or an incline bench - or hold a 5 lb. dumbbell on your upper chest - work it!

EXTRA FLAT TUMMY TIP:   don't drink your calories gals,  I mean soda, or frozen margaritas .  A complete waste on your waist.  That's where those calories go - right to your middle.  Choose water with lemon instead.  Sparkly if you need the fizz. (like me)  My on-the-go favorite is  Vitamin Water ZERO - Mixed Berry.

 I know I sound like a broken record but go to http://www.leandrofitness.com/ for Brazil Tummy Tuck exercises.  He is the fitness trainer not I.  I am only a convert,  who tried it and found it to be true - oh and my waist is the same as when I was 20.  So it works if you work it.

JUST TO GET THINGS SORTED:  I would like to re-confirm that I am simply a woman who is making recommendations based upon my own experiences.  I am sharing what worked for me after much experimentation.  This blog is aimed to empower women on how to feel beautiful and take control of their bodies, and increase self-image and self-satisfaction levels in order to experience REAL not "reel" beauty.  I am  hoping that you are relating to a woman who is just like you  - a woman from the neighborhood who doesn't have tons of money for trainers, food deliveries, cosmetic surgery or any of those other not mentioned "beauty secret helpers"  that create tabloid goddesses. 
 If you have any serious health conditions or allergies kindly review any of these suggestions first with your doctor. 

#6 HOT OVER 40! BRAZIL, BIKINIS & ME (MY SECRET BIKINI FITNESS WEAPON REVEALED)

 I 

 MY SECRET FITNESS WITNESS WEAPON.

IT HAS BEEN 4 YEARS NOW- STILL SIZE 4 - STILL FIT AND ON FIRE- FOLLOW ME ON FACEBOOK AND TWITTER AND I WILL CONTINUE TO SHOW YOU HOW AND SUPPORT YOU. I WANT YOU TO HAVE THE SAME JOURNEY OF EXCITEMENT AND FULFILLMENT AS I HAD. I AM WITH YOU ALWAYS 500%! BLUE COLLAR GALS UNITE!

IRA  More info click on
IMDB www.imdb.me/joannabonaro

My story:

As a cervical/ovarian cancer survivor I knew deep down that I should feel happy. 

Nevertheless, I was in a constant state of despair, especially getting dressed

 in the morning when I would longingly look at my “old” clothes which I

refused to throw out or give away, but which almost 7 years later I still

could not fit into. 

And let’s not even mention the idea of the bikini!

I thought I would have to eventually resign myself to a “perfect” size 10, until one

day I saw a notice for volunteers to undergo a pilot exercise program entitled

 “Brazil ButtLift with Leandro Carvalho” the trainer for many Victoria Secret models. 

The producers made us stand in front of a huge display of a bikini clad model

on a sun drenched Brazilian beach, announcing a grand prize trip to Rio de Janeiro. 

They took pictures of us and asked us to talk into the camera, saying something

about winning the trip to Brazil.

I quipped  about my very own yellow bikini collecting dust on the shelf.

To my surprise I was chosen.  I started the program.

 I met Leandro – The man who would change my life.   

Leandro turned out to be a warm, very energetic and highly knowledgeable trainer

par excellence, who demanded our utmost.   

One of his favorite statements is, “Don’t settle for less.”

The workouts were tough, but the challenge was exhilarating, and the exercises varied. 

As the weeks progressed, I started to look forward to exercise as more of a pleasant

diversion instead of as an onerous activity. 

I also started to think about a certain yellow bikini.

My favorite exercises were the ones that focused on “the tummy,” or as the class was to

 become known as “Brazil Tummy Tuck.”  The concept of tightened obliques became

less oblique as the weeks went by. 

Leandro’s favorite command -”More definition in your movement, more definition in your body.”

Well, I was starting to see definition on my arms, my thighs, and yes my stomach. 

Those were victorious defining moments for me.  I was learning what I needed to do to

 transform my body and I was seeing results. 

The inches were melting away. 

Yes it was hard work, and yes I was committed.

As I had read in a great novel somewhere, “What would it be worth if it were easy?”  

By week 11 out of 12 in the program I had lost 27 lbs and a lot of overall inches.

After the program ended, they took “after” shots of us all.

 They interviewed us and asked, “Will you be the one who wins the trip to Brazil?” 

I remember saying, “I have already won more than you can imagine.”

When I got home, I didn’t even glance at the clothes about which I had been opining. 

Instead, I ran to the shelf that held the zippered bag, that housed the wrinkled yellow bikini. 

I put it on. It fit.  In fact, it was too baggy.  I think at that point I cried. 

I finally felt as if I had been given my life back.  It was my self image.  My identity. 

The person who looked familiar again when I looked in the mirror. 

In fact, she looked even better than before.   I was “the new old Joanna.” 

And I needed a new bikini.

And yes, wonder of wonders, I also won the trip to Brazil. I went to Rio de Janeiro

and wore a teeny, weeny, itsy, bitsy, turquoise bikini on Ipanema Beach. 

Now, over two years later, I own a red one too, along with a whole new size 4 wardrobe. 

I go to the gym now with glee to work out with Leandro and keep up the pace with gusto

or pop in a Brazil Tummy Tuck and Brazil Buttlift Workout DVD and think about

when I’ll be going back to Rio!  

Next time I’ll be in yellow ! With feathers!

My secret weapon revealed -  Leandro Carvalho – Master Mind behind (no pun intended)

BRAZIL BUTTLIFT W/ LEANDRO CARVALHO  - DVD FITNESS SERIES  

SO More info click on

IMDB www.imdb.me/joannabonaro
WEBSITE   www.joannabonaro.com

FOLLOW ME ON TWITTER AND FACEBOOK - CONTINUAL UPDATES ON EXERCISE , FOOD , NUTRITION AND OF COURSE BIKINI SHOTS.  THE MASTER HAS TO SHOW OFF HIS WORK YOU KNOW!

NOURISHMENT AND FULFILLMENT TIP - 

 eating foods that have a low value on the

               glycemic index scale are the key to sustainable weight loss ---

        filling and delicious low GI foods are 

broccoli (15), apples (38), sweet potatoes (54)

#3 HOT OVER 40! MIRROR MIRROR ON THE WALL!

I was eating, yes actually eating, today at a trendy little place in Alphabet City.  I had just worked out intensely with my favorite Brazilian trainer (more about that in future posts) and decided to treat myself to a healthy veggie whole yolk egg omelette along with an everything bagel, meaning my omelette was actually yellow not white, and in reverse, my bread was white and not brown.  I was feeling a bit guilty because I am not used to those colors on my AM plate - I usually eat egg whites only, hold the toast and just have some sliced tomatoes on the side.  I call that my "red toast" special.  But my body was sending me signals that I absolutely could not ignore. So in order to shut it up and reduce my Sunday morning stress I gave in to yellow and starch.  I  already know what some of you must be thinking. "Jeez, when I have a special weekend breakfast, it's banana pancakes with chocolate chips!"
But the point about this blog is not about pigging out. 
It's actually about listening.
When I used to read articles about listening to what your body tells you, I couldn't relate.  I didn't understand what that meant in terms of healthy eating choices.  Yes, it often screamed, "chocolate please!" - sometimes not that politely. Or gaily chirped, "baked white potato with butter-yum!"  It never said, "kindly pass on the garlic bread sticks and get me some apples." 
I was very jealous of the women who could sit for an entire meal with chips and dip in front of them and nibble on just one! We women do notice these things out of the corner of our eyes while gorging.  Come on now! Admit it.
However, after finally losing my PC weight (post cancer - more on that in a future blog) as a result of proper training (from said Brazilian trainer)  and experiencing very healthy and tasteful food choices and steadfastly adhering to them for a long period of time - my body did start to talk to me as it had never done before. 
It even started to surprise me with what it was saying.
It now actually craved salad and broccoli, carrots, cantoloupe, grilled salmon and camomile tea with lemon not milk. Drinking lots of water became easy. It started to get with the program so that mind and stomach weren't always at war.  A peace treaty of sorts had occurred and my heart happily signed on with a sigh of relief. 
So now when my body says, "you need to have some steak today", or crackers, or a sesame almond cookie or two, I actually listen to it.  Because now it doesn't say it to me very often.  So I give in.
Do I feel guilty? Well yes I do, because I will admit I am still going through some issues and I want to still lose 5 more of the Xmas season 10.
The difference - and this is key - is that my body is telling me something intelligent now. 
It is saying, "you have been stressed so I need a just a bit more today in this area to feel better, and if you give it to me I won't bother you again for awhile." Not, "load up on the cheese laden pasta in the mega bowl."  Just, " a little yolk and 1/2 a bagel will do."
My body feels better and my emotional state after giving in feels great too. The temper tantrum rackets between stomach and brain have been quelled.  I know that I will eventually lose the 5 more pounds in reasonable time with continued exercise and healthy eating.
I had to go to the ladies room after my very delicious breakfast and what did I discover? 
The mirror on the wall had the following words stencilled on the bottom, "don't you look good today!" Really.  I swear.  On Ave A and 12th street.
Check it out if you don't believe me.
Isn't it nice when the mirror is on your side?

EXERCISE & FITNESS TIP:   Leandro Carvalho Super Trainer to the Stars -  DVD Brazil Butt Lift with Leandro Carvalho,  via Beachbody Productions   http://www.beachbody.com/ OR http://www.leandrofitness.com/