How is it already November?

With the holidays quickly approaching, our predictable routines are bound to be disrupted. I love this time of year for all the reasons that it's also challenging - parties with friends and family, excessive food and alcohol, lazy days where workouts just don't seem to fit in. While it's important to enjoy the holidays and cherish the extra time with our loved ones, it's just as important to remain committed to our healthy habits. If exercise is prioritized, the evening get-togethers are that much more enjoyable. And I plan on attending as many as I'm invited to!

I'm especially looking forward to this holiday season because we'll be able to celebrate in the comfort of our new home. The last couple of months have been hectic and, as a result, my blog has suffered neglect. But now that all the boxes are unpacked and the paintings hung, I'm finally in a position to dedicate more time to writing and to my business. And as a new valley resident, I'm eager to expand my client base. With Thanksgiving around the corner, it's a great occasion to begin an exercise routine. We all know the facts - exercise is no only good for the body and the mind, it also fights chronic disease, promotes better sleep, and just makes you feel good. I'll definitely need to be reminded of these benefits occasionally over the next two months during all the festive cheer, and I'd love the opportunity to remind some others as well. Feel free to contact me via email if you or anyone you know may be interested in working with a personal trainer. I offer specials on 5 and 8 session packages for the months of November and December. It also makes a great gift for loved ones who could use a little extra motivation. And, let's be honest, we could all use some around Christmas!

Where there's a will, there's a way

Two of my clients ran their first 10K race on Sunday, and I was lucky enough to join them. When we started training together almost six months ago, they were very much beginning runners with a lot of natural ability but definitely untrained muscles. For the cardio portion of our sessions, they started by jogging for two minutes followed by one minute of walking. Each week the jogging intervals increased and the walking intervals decreased until they could both run consistently for thirty minutes. Watching their progress was gratifying but I knew they needed a goal, so I suggested signing up for a 10K. I'm the type of person who always performs better if I have something to aim for, and I was hoping an event would keep them focused and motivated as well. I quickly learned that motivation was not lacking in either of these ladies. Since I've been working with them they have never missed a session unless out of town. They also complete two additional outlined workouts sent by me each week without complaint. They are committed to becoming healthier and, as a result, they've lost weight, increased muscle mass and, in meantime, become runners. I learn from the people I teach, and their dedication has been a great example for me.

I've mentioned before how fortunate I feel to work with such wonderful clients. These two particular women have become much more than that - I consider them friends. I should have known that when I became a personal trainer, I would inevitably become invested not only in the health and well-being of those in which I work, but also in the relationships created. The 10K on Sunday was a great success for many reasons, but I'll always treasure it because it was an accomplishment two friends set out to achieve and I had the pleasure of helping them realize it. Just another reason I love my job.

Valley bound

As the summer comes to a close, so does our life in the Pacific Palisades. We recently entered escrow on a home in Studio City and while I'll definitely be sad to leave the ocean breeze and very close friends behind, I'm extremely excited about our new adventure. Obviously our friends (and the ocean breeze for that matter) won't be gone, they'll just be 30 minutes away instead of 5. We've been on a long journey through plenty of different homes and locations in order to find the place we really want to settle, and now that we're almost there, I feel anxious about all the physical obstacles we need to surmount in the next 30 days (inspection, appraisal, packing), but very confident in our decision to move to the valley.

With any move comes challenges: new schools, new commutes, new local doctors, babysitters, dentists. But with this specific move also comes an opportunity to really establish roots and start a new chapter in our lives. This is a house where we can watch our young family grow. I can already imagine looking out the window and seeing the kids playing in the yard and swimming in the pool. We're excited at the thought of teaching them how to ride bikes on the flat, shaded street. Although I have zero skill in decorating, I'm determined to really put my own personal stamp on this house by slowly furnishing it in a way that makes me proud. There are common milestones we all share, and owning a home is high on the list. As this becomes a reality, the blessing is definitely not lost on us.

Today while the inspection occurred, I took some time to drive around the area a little more and look at the coffee shops, restaurants, parks, and boutiques. I've always had a restless gene, and before getting married I had a hard time lasting in one place for more than a couple of years. So, exploring new neighborhoods and being out of my element appeals to me more than most people I know. I love discovering what will become my new regular coffee shop, or the Friday night happy hour spot. My long weekend runs become even more appealing when I'm in unfamiliar territory - untraveled paths in every direction means there's hours of sightseeing ahead. The newness of an area intrigues me. But moving with a family is obviously much different than moving alone. Now I have the responsibility of creating a happy life for my children. I don't have the ability to pack up easily and relocate if I don't like my surroundings. I also have to think of my work and the clients I've established in the Palisades and Santa Monica. I've been so fortunate to meet such great people, and working with them isn't like working at all - it's like spending time with friends. My move doesn't mean that their needs matter any less; it just means my schedule can't be quite as spontaneous as it has been.

My family worries that I'll miss the conveniences of the westside more than I'm anticipating. I know that the heat of the valley will take some adjusting to, and the traffic on the 101 freeway will mean more DVD time for the kids in the car, but distance and heat aside, I think we're really going to settle in nicely to our sweet home. At the end of the day, life is really about the kids right now, and as long as they're healthy and have a roof over their heads, the rest doesn't really matter. We already have everything we need, and getting this particular home really is the icing on the cake. And we're all looking forward to enjoying the icing.

Perspective

I dropped Madeleine at camp yesterday and as I was making my way back across the parking lot to the car, I ran into another little girl from her class with her mother. This particular mom is naturally beautiful - tall, lean, bright eyes. But yesterday she looked even better, wearing a knee length pencil skirt, simple fitted shirt, and a fedora. I had to tell her how great she looked and especially how much I admired her for pulling off the white fedora. She laughed easily and said she was dressed for work, and since almost all of her hair was gone, she had no choice but to wear a hat. I was caught off guard because I had no idea she was sick. She didn't go into details, just briefly explained that she had lung cancer that had spread to her brain. She had had surgery, was undergoing chemo again, and had just returned to work after a long hiatus.

I'm usually not at a loss for words, and although I kept talking, I know the sentences that followed her admission weren't very articulate. It was like I was hearing myself speak from outside of my body, with no control over my word choice. After we parted, I kept replaying what I said - something along the lines of, "Well... you look amazing" and "I'm so sorry...". She was so gracious and obviously saw that I meant well, but I really wish I could go back in time and better express myself. Even now, I still have trouble finding the right words (if there is such a thing). I don't know this woman well, so I wouldn't want to offend her by assuming I know more than I do about her situation. But I feel naturally connected to her because we're both mothers, similar in age. That may be where the commonalities end, but that's still enough to make her struggles very real for me.

I'm in awe of anyone fighting cancer. Having witnessed my mother's battle, I know how mentally and physically debilitating it is. When I think of this young woman having to fight an illness while raising a young child, it puts all my trivial woes in perspective. I realize that we're all faced with our own challenges in life, and even if those challenges aren't as grave as cancer, they're still significant. I'm not making light of my own obstacles, but I do see the pettiness in some of my daily stresses when compared with the load this woman carries.

Life is precious and I feel disappointed in myself when it takes someone else's adversity to make me see that. If I were faced with a similar fate, I don't think I could exude the same warmth, strength, and confidence that she does. Our brief encounter impacted me greatly, and although I only know a small piece of her story, it was enough to make me see things a bit clearer. At least clear enough to recognize how little I have in which to complain.

Dinner is served, and it's: Lemon-Basil Chicken

I've been a bit lazy in the kitchen these past few weeks, mostly because of traveling and also the 4th of July holiday. I did manage to try a couple of new recipes and this one was a definite hit. It's so easy and surprisingly tasty, and it's healthy -- all qualifying characteristics to make it a regular in our weekly menu rotation.

Here's what you need:

2 chicken breasts
1 tbsp Dijon mustard
1 tsp coriander (or 1 tbsp fresh cilantro)
2 tbsp fresh lemon juice
1 tbsp olive oil

Dressing:
2 tbsp olive oil
3 tbsp fresh lemon juice
2 tbsp fresh basil (approx. 3-4 large leaves chopped)
salt & pepper

1/2 cup quinoa *

Here's what you do:

In a small bowl, whisk together olive oil, mustard, lemon juice and coriander. Place chicken breasts into zip-lock bag or glass dish, pour in mustard/lemon marinate and leave in the refrigerator for as long as possible (you can even make this in the morning and leave all day). Heat grill pan over medium-high heat, spray with non-stick cooking spray, and add chicken breasts. Discard mustard marinate. Cook on each side for approximately 5 minutes.

While chicken is cooking, make lemon-basil dressing. Combine olive oil, lemon juice, and basil in small bowl. Whisk together and then add salt and pepper to taste. Remove chicken from grill pan and let rest for 5 minutes.

Cook quinoa according to package (usually takes about 15-20 minutes, so start before chicken). Also, feel free to use another starch such a wild rice. Place quinoa in the middle of plate, sliced chicken breast on top, and drizzle lemon-basil dressing generously over both. Serve! This is delicious with steamed asparagus, but would also be good with sauteed spinach (perhaps in between quinoa and chicken).

Hope you enjoy!

Every little step

A close friend called to tell me that he isn't happy with the way he feels and the way he looks. His diet is horrible, he isn't exercising, and it's daunting to think of where to begin to start improving. We all know what it feels like to be unsatisfied with ourselves, and the only way to tackle these insecurities is by facing them head-on. We possess the power to change. Of course, that's easier said than done. A big part of changing is making the decision to do it. Once the decision has been made, action is required. But in order to act, there must be a plan in place. It's impossible to succeed unless we know the steps we need to take to achieve our goal.

When it comes to weight loss, there are numerous approaches -- low-carb diets, low-fat diets, high protein diets, cleansing diets, raw food diets. The list is long. In reality, there is only one equation to remember: burn more than you consume. If you expend more than you intake, you'll lose weight. That leads to an obvious question: "How much do I consume?". The best way to find out is by keeping a food journal. Record every meal, drink, snack, morsel, and sip that enters your mouth and then after one week evaluate your diet. I realize that calculating calories, fat grams, protein, and carbs isn't an easy task, but there are plenty of guides and simple calculation tools online. (I'm also happy to help!). Yes, this will take some effort and time, but once you have a clear understanding of what you're putting into your body, it will be easier to see where the problem areas are and what needs attention.

I told my friend that I don't believe in making drastic changes and I said this because most of our habits are developed over long periods of time. It's very difficult overnight to completely transform something we're used to doing, and it's also unrealistic. I advocate starting small, but being consistent. Small steps are easier to implement and commit to. An example of a small step would be switching from whole milk or 2% to 1% milk, and eventually drinking non-fat milk. Another example would be starting each morning with breakfast, even if it's just a piece of fruit or whole wheat toast with peanut butter. Focus on one thing and move from there.

The benefit of taking small, calculated steps when trying to change is because when we falter, which will happen occasionally, it's easier to forgive ourselves and move forward. And forgiving ourselves is critical when trying to adjust learned behavior. Becoming healthier requires discipline but it doesn't mean life has to become regimented and restrictive -- quite the opposite. By eating more nutritiously and exercising, our bodies feel better and, therefore, we approach life with a more positive outlook. When you're confident in your skin, anything is possible. That's not to say all of our problems will be solved -- there will always be struggles and we'll always have room to improve. But I believe that when we're making our best effort, we can accept the mishaps with greater ease.

As far as my dear friend is concerned, I know he's on the right path because in voicing his discontentment, he's already aware of what needs to change. There's work ahead of him, but with determination and support (which he has from me and many others), he'll be successful. I'll do my best to remind him that the daily small successes need to be recognized and acknowledged, because without the small changes, the large transformation is impossible.

Old friends

On May 19th one of my dearest friends arrived with her 3 year old to stay with us for a week. It was a much anticipated visit, and one that doesn't happen too often. We've been the best of friends since we were roommates in college, and although that was years ago, it doesn't feel like much has changed since then. Erin's son is 2 weeks older than Madeleine, so we knew the two of them would get along swimmingly. And we were right. Within an hour of arriving, I heard Miles exclaim to Madeleine, "You're my best friend EVER!" If only we could all express our emotions so sincerely. From that moment forward, they were inseparable.

Being able to spend extended time with Erin was such a treat. We both realized what benefits commune living has. The children were thrilled to have another grown-up around who had new ideas and different ways of relating. As a (primarily) stay-at-home mom, I loved having an extra set of hands and a built in babysitter when I did have to work. For the most part, we did the same old things that I usually do with my children, but being able to share that with Erin made everything more enjoyable. We couldn't get over seeing our little ones holding hands walking down the street because it seems like just yesterday that we were the young ones, unattached, uninhibited, and still discovering ourselves. What a difference sixteen years makes! I'm happy to say that I still feel very much like that young person, just with more responsibilities and a greater awareness that comes naturally with age. Although I only see Erin once or twice per year, we have the type of friendship that picks up from exactly where it left off. It's rare and beautiful, and something I don't take for granted.

Of course, I'd be lying if I said the house didn't feel cramped after almost a week. I would never describe myself as a clean-freak, but I found myself mopping and sweeping much more often than I normally do. I'm sure Erin also could have used an hour (or five) to herself in peace and quiet, as I know her solitary time is a daily necessity. My kids don't allow for that, but her son amazingly can play on his own for an hour or more while she decompresses. Not much of that happened here. Overall, we laughed, we played, we reminisced, we cooked; we reinforced a bond that is deeper than I can articulate.

Madeleine has said multiple times per day that she misses her friend, Miles. She's experiencing a feeling that isn't common to her yet, but as adults we're more than used to saying goodbye to people we love. Just because we're accustomed to it doesn't make it easier. I have many cousins and friends spread throughout the states, Canada, and Europe and I wish I could see them all more often. But my friendship with Erin is a great example of how enduring a connection between two people can be. And that's worth suffering through an eternity of goodbyes for.