New Playlist

Hey everyone. This is a quick post... it's been a long day and I'm tired! Today I subbed a Power Cycle class at Powerhouse Gym in Novi. I am starting to feel more comfortable teaching, but my biggest fear is always the sound system. And tonight, the mic didn't work. WOMP! So, I hope that didn't ruin the experience, but I had good music, so I made it work. Tonight we did a strength profile. Lots of climbs, jumps. Here is the playlsit:

Song	Artist	Time	Comments	RPM
P.Y.T.	Michael Jackson	3:58	Pre Workout
I wanna be your lover	Prince	2:58	Pre Workout
Cry for you	September	3:25	Warm Up	80-110RPM
Hey Baby	No Doubt	3:27	Seated Flat	80-110RPM
What it's Like	Everlast	4:55	Seated Climb	60-80RPM
Over	Drake	3:53	Seated Climb/Standing Climb	60-80RPM
Smells like teen spirit	Nirvana	4:29	Jumps with on a hill	60-80RPM
More	Usher	3:30	Recovery-Seated Flat	80-110RPM
8 mile rd	Eminem	5:59	Seated Climb	60-80RPM
Bad Influence	Pink	3:37	Running with Resistance	60-80RPM
Like a G6	Far East Movement	3:37	Jumps-8, 6, 4	80-110RPM
Born this way	Lady Gaga	4:18	Seated Flat/Standing Flat	80-110RPM
Rolling in the Deep	Adele	3:48	Seated Flat	80-110RPM
Say it Right	Nelly Furtado	3:44	Cool Down/Stretch
Didjital Vibrations	Jamiroqui	5:49	Cool Down/Stretch

I will be teaching again at Powerhouse-Novi this Saturday @10:15am.  After spinning, I went to a Zumba event by Vibe Fit . These ladies are the BEST Zumba Instructors around! They did an event at the Sky Club in Royal Oak, MI. It was a blast! I am sure I burned a ton of calories! If you are in Michigan, check out there website to see when they are teaching or doing events, you won't be disappointed.

I need a long hot shower and my bed! Good night!

Drink your water!

Ok, so not a very exciting title, but the content is important! I had a conversation with my cousin and a friend the other day about drinking water and the answer is always the same, everyone knows how important water is, but no one likes drinking water. It doesn't taste good, it's bland, etc. As a rule of thumb, try to drink 8, eight oz glasses of water, or 1/2 of your body weight in ounces in water. Water in tea, coffee and other beverages can also contribute to your daily water amount.
Dehydration can cause headaches, decrease in muscle size and lead to more serious problems such as muscle cramps, nausea, and vomiting.

To help you get in extra water everyday, Nutrilite twist tubes are a great option. They come in 4 different flavors and each one offers benefits:
Raspberry-Joint Health
Blueberry-Antioxidants
Tropical-Hydration
Kiwi-Strawberry-Immunity

Maybe you will get more water in! Drink up!

Interval Training and Kick butt workout!

I got a call this morning to sub at Forum Fitness in Westland.  I of course said, YES! I decided that this evenings workout would be an Interval workout. I will most likely focus my spinning profiles around Strength, Interval or Endurance/Aerobic training.
Interval training helps to burn more calories and build endurance. An interval workout will involve high intensity bursts then a period of recovery, and repeat. Interval training also combats boredom. It's tough to get bored on a bike or on the treadmill when you are changing the speed or incline. When doing interval training, it is a good idea to measure your heart rate. Heart rate monitors are a great tool for to monitor your intensity. A good interval training routine could be 1 minute at 85% of your Maximum Heart Rate then 3-4 minutes rest (40-50% of MHR (maximum heart rate) ). One of my favorite interval trainings to do on the treadmill is to sprint (run as hard as you can) for a lap (or .25 miles ) then walk the next lap, repeat 4 times.

Here is the playlist and what we did tonight in class. The class was sweating and grunting. I think this was a good sign of a good workout.

Song	Artist	Comments	RPM
Closer	Ne Yo	Pre-Workout
Viva La Vida	Coldplay	Warm Up	80-110RPM
S&M	Rihanna	Seated Flat/standing flat (30 seconds on standing flats)	80-110RPM
Gimme Dat	Ciara	Surges-15 seconds each (4)	90-110RPM
Track 11	Techno Madness	seated climb, standing climb, running with resistance	60-80RPM
Sex on Fire	Kings of Leon	Jumps (5, 10, 15)	80-110RPM
The Middle	Jimmy Eat World	Spint 30 second 1 min rest, repeat	80-110RPM
Making Out	No Doubt	Seated Climb, Standing Climb	60-80RPM
Dog Days are almost over	Florence and the machine	Seated flat, Standing Flat	80-110RPM
Sweet Dreams	Eurythmics	Seated Climb	60-80RPM
Let me think about it	Ida Corr	Recovery-Seated Flat	80-110RPM
Pretty Girl Rock	Pretty Girl Rock	Seated Flat	80-110RPM
Don’t know why	Norah Jones	Cool down/Stretch
Window Seat	Erykah Badu	Cool down/Stretch

Magic Weight Loss Pill??

The product of the month for March is Slimmetry. Slimmetry is a supplement that helps to boost metabolism and helps people see results sooner. We've all been there, exercising, eating less and not seeing the scale move...this product will help. The key ingredients are four herbal extracts:

• Green tea: used in many weight loss products. Supports a healthy metabolism
• Yerba Mate: Used to promote a feeling of satiety
• Birch Leaf: Used in making tea
• Coleus Forskohlii: Effective at aiding in fat loss

This has been the most popular product this month. I will be ordering mine also to rid myself of 5 lbs that are still hanging on. I would love us all to share our results! It's almost April and it's time to get bikini (or shorts or capri's or whatever!) ready. I will be sharing some workouts also to helps us get into shape over the next few months. Thanks for your support!

Contact me to order or click here.

New Opportunities

It has been about a month since I left my job, and I have to admit, I am not missing it. The last month with my son has been priceless! I have seen him do so much. My heart just melts when he crawls up to me, pulls up and with an open mouth, gives me a kiss. The paycheck couldn't begin to replace that.
I think what I have noticed the most is the peace I feel. I know this was the right move for me. Since I resigned, many opportunities have opened up . I am excited that I will be teaching 8 classes next month. Lots of subbing openings at Powerhouse Gym-Novi, The Summit in Canton, and The Forum in Westland. Plus, I received a referral for Lifetime Fitness in Canton. I am so excited!! The blog is going well and there has been a lot of support for FitMommaV and products. It feels great to get back to what my real passion is, Fitness. I received my BS in Kinesiology from the University of Michigan and knew I would get back to it. I prayed about this decision and since I have trusted HIM, it is all working out. It has taken work, but I am very happy!

What's the quote, Do what you love and never work a day in your life...that is exactly how I feel!

Beauty is in the eye of the beholder

You see a picture of yourself and your friend/mom/husband says, "Wow, you look great!" then you say, "Ugh, look at my hair! It's a mess! I have a huge zit! I look so fat..etc!" Sound familiar? Has anyone done this? *raises hand. As women we are so hard on ourselves to be perfect. We want to be the perfect wife, mother, daughter, worker, etc. And when it comes to our bodies, we are so hard on ourselves. We notice what isn't like the models on magazine covers, or the girls in music videos. We have to learn to celebrate us. All the good things about us and our bodies. My body is different after a baby, but you know what? It's ok. I am strong. My body provided nutrients and gave life to my son and that is an awesome accomplishment!
I was out with my SIL the other week and she told me my arms were tone. It made me feel so great! Instead of saying, Oh, but my stomach is still poochy and my legs are skinny, I said, "Thank you". Everyone has a body part on them that they love. Celebrate that body part! Show it off! Don't focus on the parts that you think aren't perfect, because most of us aren't your average girl from a video. We work, we have families and we don't have trainers to kick our butt 6 days a week for 2 hours a day. So, reward yourself when you lose a pound, or when you make it to a 6am Boot camp class, or even when you take a walk in the evening with your family. You are committing to yourself to be healthy and that goes further than 6 pack abs. Confidence is a great asset to have.

Here are some lyrics to a great song that celebrates women, Video by India.Aire.

Sometimes I shave my legs and sometimes I don't
Sometimes I comb my hair and sometimes I won't
Depend on how the wind blows I might even paint my toes
It really just depends on whatever feels good in my soul

I'm not the average girl from your video
and I ain't built like a supermodel
But, I learned to love myself unconditionally
Because I am a queen
I'm not the average girl from your video
My worth is not determined by the price of my clothes
No matter what I'm wearing I will always be the india arie

When I look in the mirror and the only one there is me
Every freckle on my face is where it's supposed to be
And I know our creator didn't make no mistakes on me
My feet, my thighs, my lips, my eyes; I'm lovin' what I see

I'm not the average girl from your video
and I ain't built like a supermodel
But, I learned to love myself unconditionally
Because I am a queen
I'm not the average girl from your video
My worth is not determined by the price of my clothes
No matter what I'm wearing I will always be the
india arie

Am I less of a lady if I don't wear pantyhose?
My mama said a lady ain't what she wears but, what she knows
But, I've drawn a conclusion, it's all an illusion, confusion's the name of the
game
A misconception, a vast deception
Something's gotta change
but,Don't be offended this is all my opinion
ain't nothing that I'm sayin law
This is a true confession of a life learned lesson I was sent here to share with
y'all
So get in where you fit in go on and shine
Clear your mind, now's the time
Put your salt on the shelf
Go on and love yourself
'Cuz everything's gonna be all right

I'm not the average girl from your video
and I ain't built like a supermodel
But, I Learned to love myself unconditionally
Because I am a queen
I'm not the average girl from your video
My worth is not determined by the price of my clothes
No matter what I'm wearing I will always be the india arie

Keep your fancy drinks and your expensive minks
I don't need that to have a good time
Keep your expensive car and your caviar
All I need is my guitar
Keep your Kristal and your pistol
I'd rather have a pretty piece of crystal
Don't need your silicone I prefer my own
What God gave me is just fine

I'm not the average girl from your video
and I ain't built like a supermodel
But, I learned to love myself unconditionally
Because I am a queen
I'm not the average girl from your video
My worth is not determined by the price of my clothes
No matter what I'm wearing I will always be india arie

Best Time of Day to workout?

I just wrapped up a great spinning workout at Powerhouse Gym in Novi. I personally love to workout in the morning. What a great way to get up and get the day started, and get it out the way. No excuses! There has been some research to suggest the best time of day to workout is in the morning before you eat breakfast. I need to eat something in the am before I workout, a Nutrilite 100 calorie snack bar, or a banana for some energy. I feel like my morning workout sets the tone for the day. I feel more productive when I have accomplished something huge like burning 500 calories all before 10am. Of course, everyone has there preferences of when they prefer to workout. I say, if you are committing to exercise, anytime of day is good! Keep it up!

What is your favorite time of day to exercise?

Motivation

Motivation: the psychological feature that arouses an organism to action toward a desired goal; the reason for the action; that which gives purpose and direction to behavior.

Motivation is always a challenge when it comes to working out. It's so much easier to hit the snooze button instead of getting up to go the gym or to sit on the couch and watch a movie instead of going for a run. We tell ourselves, "I worked hard today. I deserve to relax!" And we do, but exercise is an important part of our wellness. So, how do you find the motivation to get up and go? For some people, motivation is internal, for others it can be external. I find it is a bit of both for me. Here are some ways to motivate yourself.

•  Find an activity you like
•  You are much more likely to stick with an activity if you have fun doing it. Figure out what you like to do. 
•  How you will look
• As I do crunches, I imagine my firm midsection, or while doing triceps dips, my firm arms in a sleeveless dress for summer. Vain? Maybe! But it works for me.
• Rewards
• I am VERY goal oriented so I set goals and make lists for everything. If I add a few more minutes to my run or do 5 more push-ups, I might treat myself to a latte or a manicure. Something small, but it's nice to reward yourself.
• Accountability
• Being accountable to an exercise partner, or even putting your goals and progress on your blog can give you the push to get to the gym.
• Music
• I LOVE music. Give me a good play list and I can go. Create a play list that creates a mood for your workout. Strength, Sprints, Cardio, etc.
• Exercise Class
• This could go with accountability. I am a group fitness instructor, so I had to throw this in there. Picking a class that is fun and has a good instructor might help you stick to your goals. Plus, you will get to know the people in the class and look forward to seeing them every week.
• Upcoming event, or season
• It's been a long, cold winter in Michigan. As spring gets closer, everyone is realizing that summer isn't far behind. And summer means more skin exposed and of course you want to look good.

There are plenty of more motivational reasons to workout. What are some things that motivate you to exercise?

Portion Control Made Easy

What a wonderful weekend. Lots of family time which of course meant lots of eating. Let me start by saying I have a VERY healthy appetite! I love good food and I LOVE to eat. Luckily, I also LOVE to workout. However, it is tough to have portion control when there is sooooo much good food around. There is a new product, Switch2Slim that makes portion control easy. It includes meal bars, a case of French vanilla meal replacement shakes and a month supply of Slimmetry (see product of the month). You replace 1-2 meals a day with a shake or a bar. That sounds easy enough. I can definitely do that! To help others with their portion control, I am offering 10% off through March 31^st. Summer will be here before we know it!! Click here for more information.

Washed Out Wednesday

Today it pretty much rained all.day. Blake and I were in the house all.day. So, take in the house all day+active 13 month old+PMS=Exhausted! I promised myself I would do yoga after Blake was in bed to help me feel more grounded and that I would blog also. So, here I am. Bedtime took longer than normal and I really didn't want to do yoga, but I do feel better after doing some downward dogs. Here is the bad part, during yoga, I pre-heated the oven...for chocolate chip cookies (does that count as bi-winnning? LOL..see above PMS!!). I would have loved to have gone to the gym today, but my gym doesn't have childcare, so a workout at home was what I had to do. I believe you can get a great workout at home. We have Comcast and I love the Exercise TV options. Jillian Michaels has some great DVD's .  6 week, 6 pack provided a great workout yesterday, in the comfort of my family room.  You can also do your own circuit at home with little to no equipment. I am including a link here to Shape Magazine's at home workouts. With great workout options like these, even if you don't have time for the gym, you can still burn calories.

Time to eat my cookies!

Enjoy!

First class

Today I taught my first 60 minute spin class. Yeah! It was so much fun!!! There were 10 people in the class.  It was a bit awkward at first. There were 4 new people there and I had to get them set up. My warm up music started and I was not on my bike yet. Then, I try to turn the music up and I was actually turning the mic up. Then, the mic started screeching. UGH! Once the technical difficulties were under control, we were good. We were in the saddle a lot, so I am sure lots of sore rear ends. Our ride profile was an aerobic ride, lots of seated flats and a couple of climbs. They were sweating, so I guess that is a good sign, lol. I am looking forward to teaching more classes! How awesome is it to get paid to do what you love? I am truly blessed.

Here is the playlist:
Gettin' Up-Q Tip (pre class)
Random techno song ( sorry, I don't know the title or artist, lol)- Warm Up
Delirious-Prince
Little L-Jamirouqui
Boyz-M.I.A.
Raise your glass-Pink
Love the Way you Lie-Eminem feat. Rihanna
Get busy-Sean Paul
What goes around comes around-Justin Timberlake
All of the light-Kanye West feat. Rihanna
Forget you-Ceelo
Sunday Morning-Maroon 5 (cool down)
Trouble Sleeping-Corrine Bailey Rae (cool down)
The Sweetest Thing-Lauryn Hill (post class)

Certified Spinning Instructor!

Yesterday, I drove to Kalamazoo, MI for my spinning instructor orientation. The day was scheduled to last from 9am-6pm. Ugh! Sounds like a long day! I get to the Bronson Athletic Club and enter the conference room with 20 other spinning enthusiasts. We went around the room to introduce ourselves, why we were there etc. Our ages ranged from a guy who was a senior in high school to a 57 year old woman who loved to ride. Fitness ability and experience also varied. But all of us had a love of fitness and the spinning program. It was so nice to be in a place where people LOVED what they do. I haven't experienced that in a long time.  Needless to say, the day flew by. We did 2 rides, learned lots of techniques and I can not wait to apply what I have learned. I know this certification will help me along this new endeavor that I am pursuing. Cant wait to teach tomorrow at the Forum. :-)

Valencia Johnson
ACE Certified Group Fitness Instructor
Certified Spin Instructor-Madd Dogg Athletics

Who's going to take care of me??

This blog is not just about fitness tips for women, but about wellness. And wellness involves mind, body and spirit. As mother's and women, it is naturally in us to take care of everyone else and neglect ourselves. I ran into an acquaintance today at a story time. She is a young mother with 2 boys, 17 months and 4 months. I told her about the blog and she was excited to check it out. She mentioned she loved fitness, etc. I told her she has her hands full and probably not too much time now. Her reply, well you have to make time. And that is true. WE have to make time for ourselves. I find blogging relaxing. I am blessed to have a supportive husband who is putting the baby to bed so I have some time to myself to blog and share with you. :-)  Here are some of my favorite ways to relax:

1. Pray
     I like to wake up before Blake and spend some quiet time praying or reading a devotional. I think it helps with my patience during the day, lol.

2. Exercise
     Spinning, running, yoga, at the gym or at home, exercise keeps me feeling good about myself. It's important to feel good about yourself. Plus, exercise gives you energy to tackle your busy day.

3. Spending time with friends
        Grabbing coffee or dinner with friends is a nice way to connect and share what is going on in each others lives. I don't get to do this too often, but it is nice to have some time to share with good friends.

4. Manicures/Pedicures

      I can paint my nails myself, and pretty well, but it's nice to treat myself to a manicure and a pedicure when it's warm. Something about someone else rubbing my hands and feet that is so relaxing!

What are some ways you relax and take care of yourself?

First Week

So, I am mid way through my first week at home and everything is going well. The blog launch event went well. There has been a lot of support for the blog this week and for the products. I also have had some great workouts (yeah!).

I had an interview/meeting with the spin instructor at the Powerhouse Gym in Novi. It's a great facility and not like a typical "meat head' Powerhouse gym of the past. I will be on there sub list and she figured I could pick up some classes spring break week, so that is good. In other fitness instructor news, I will be teaching on Monday, March 7th 6:30PM at the Forum in Westland. If you are in the area, stop by for a great spinning workout! It's $8 to drop in. Plus, I will have great music! I will publish my playlist next week.

I am excited about sharing my passion for wellness and fitness with you. And look forward to hearing feedback! Thank you!