Monthly Archives: February 2014

For the Love of Lulu

I know, I know. I’m ridiculous with this post, but I have officially become a dog person.  I take selfies with her, I worry about her when I work long hours, and my clients ask how she is doing as if she is my child. I never even liked dogs until her.  Their slobber, their jumping. Eww, gross dog get away from me. I never had a dog growing up either, although golden retrievers have always had a special place in my heart. Maybe because of Comet on Full House or my cousins golden named Buster, but they were always so loving. So kind. Loving and kindness always resonate so well in my heart.

Anyways, It’s my dog child’s birthday and I couldn’t think of a better way to celebrate, besides homemade dog cookies and playing catch, then to share why she has been such a constant in my life, during her 3 years on earth.

I remember picking her out from her litter and the ride home. She whimpered and squirmed in my lap and tried to cuddle against me but I held her awkwardly away from me, like someone does in the movies when they don’t know what to do with a crying baby, or how I do in real life holding a crying baby.  I realized she was mourning being away from family, and as I looked at her adorable face and sloppy ears I pulled her in close. I realized that I would be responsible for her comfort and well being in life. And little did I know, she would be responsible for mine.


She seems to have this innate sense of what it means to enjoy life and love unconditionally. And if I could hear her thoughts, this is what I think she would say.

1. I follow you around because I just want to be a part of your life. In all you do, whether you are at home doing the simplest of things or you are getting in that car to go somewhere fun, I like to be by your side. When you take out the trash or get mail, I like to accompany you just because.  When I snuggle at your feet while you drink coffee or lay in the middle of the kitchen when you cook or do dishes, it is just because I like to be close.It is being together that counts.

2. Even if you do not have time to take me on walks,  forget to fill my water bowl or forget to feed me breakfast,  I understand.  Life gets overwhelming and people make mistakes. We cannot do everything, all the time. But it is ok because I love you unconditionally. I know that you are doing the best you can and I appreciate that.

3. Appreciation and love are important and are things that we should not take for granted. When you come home from work that is why I am so flippin excited to see you, every single day! My excitement is immense and I want to let you know how happy I am to see you. That is why I wag my tail uncontrollably and retrieve my tennis ball, so I can show you what I have been up to all day. Just because time goes by, does not mean these things should change.

4. I think it is important in life to find a balance between play and rest. We need to get out of  our comfort zone, try new things, enjoy sunny days, run around like wild, chase after what we desire, have fun and soak up everything life has to offer. And then we can go home and nap. Be lazy. Release from our minds the things we have to do, and the expectations that are placed on us, whether that is from others or ourselves. Whether it is a moments rest or a lazy afternoon, that is what rejuvenates us and keeps us going strong. We need to rest up so we can have more time to play.  Xoxo, Lulu.

So to my precious Lulu. Wishing you an exciting, playful and restful day. <3

Happy Birthday Lulu!

Toning, Fat Burning, and the Afterburn

I am sure you have heard all these phrases but what do they really mean? Lets begin with the “afterburn” which is formally referred to as EPOC (exercise post oxygen consumption). Why the heck does this matter? It matters because it is the machine that keeps burning calories up to 24 hours, post workout. Technically speaking, EPOC is the measurable increased rate of oxygen intake following strenuous exercise or activity to help erase the body’s “oxygen deficit.” Once you workout, oxygen is used to help restore the body to a resting state.

So why is there all this talk about lifting, lifting, lifting? Lifting weights increases the lean muscle mass you have on your body. For every additional pound of muscle you have on your body, you will burn up to an additional 50 calories per day. Add 10 pounds of muscle to your frame and you can burn an additional 500 calories per day, 3500 calories a week, equating to about 1 lb of fat loss. Weight training will speed up your fat/weight loss efforts and ensure that when you do lose, it is fat, not muscle. You will work hard to earn that muscle, so make that muscle  work for you! Burning calories at rest? I like it. (side note: while cardiovascular exercise will burn a significant amount of calories it’s EPOC effects are not the same).

But, I don’t want to be bulky. I want to be toned!  I hear this ALL the time. Do you know what toned is? Toned arms, legs and buns are more muscle and less fat. And how do you get more muscle? You lift weights. (Seriously, don’t be afraid to lift heavier weights, don’t be afraid to challenge yourself. The benefits go way beyond looking good in a bathing suit. You build strength and increase bone density…hello osteoporosis prevention). “Toning” is a fancy way of saying that you have visible muscle definition, less fat and are lean enough to show off all that muscle you worked so hard for. Yay more muscle and less fat. So how do you get rid of the fat? Burn it?

“Burn the fat”, “fat blasting”, “fat burning” are all great phrases to get your attention.  What happens when you are in the “fat burning” zone? You are essentially utilizing  your energy stores differently. You are using more fat for fuel, then carbohydrates. Key word being utilizing, not burning. Let’s take two examples. You do cardio for 30 minutes at a moderate intensity. Yes, you are using more fat than carbohydrates. Now say you do a 30 minute, high intensity workout, you may utilize slightly less fat and more carbs, but your calorie burn will be higher, and if that 30 minutes is an intense weight training session, you will be working towards building that lean muscle and using even more calories at rest. We use fat all day, every day, as we go about our busy lives. Get use to thinking about the fact that when we workout we are using stored energy.


I am all out of time for today, but will give you some muscle building tips in another blog. For now I will leave you with this quick 30 minute workout. Have a great day and happy lifting.

Perform 1A and 1B for 3 sets alternating. Repeat for 2 and 3.

1A 10 Dumbbell Squat to Press

1B  10Dumbbell Row

2A 10 DB Bench Press

2B 10 DB Step Up

3A 30 seconds plank

3B  30 Reverse Crunch