Tuesday, July 20, 2010

12 things I couldn't live without

I came across a list that Ralph Lauren did of the 12 things he couldn't live without.. I got me thinking.. While an Aston Martin won't be on my list I was surprised by what was. The only rule I applied was that Family, Friends and Steve where not allowed.. this forcing me to think a wee bit more!

Here we go!

1. Living close to water. A lake. An ocean. A river. A marsh. Even a pond! I get spinney without water near by.

2. A really good hair stylist, currently Roxi and I can't see that changing unless one of us moves. Good hair can change everything: TRUTH.

3. Cowboy boots. I think they keep me in touch with a younger piece of of my soul, that little piece of me that still believes beyond the shadow of a doubt I will one day own a horse.

4. Jack Johnson, Broadway and really good pop music. Basically music that I can sing along to REALLY loud.

5. My china. It may have come from a marriage that has long since disintegrated but I really love it. We eat off it every day and it makes me feel good. It's Design Naif from Villeroy-Boch.

6. An escape plan. That's not as sinister as it sounds! The moment I had a car a learned what freedom was, that has never left me. No matter where I am or what I am doing in the back of my mind I know where the escape hatch is and have a plan in case it needs to be used by myself and those I love.

7. The red chair. It sits in the corner of our livingroom and celebrates style, sophistication and a funky spirit.

8. Great pair of jeans. Need I say more? (I am also going to add a great jacket, purse, bathing suit, interview and night out outfit.)

9. Warm summer nights. Truly a gift.

10. Harvest table. A family heirlom that my Mom passed along to me over 10 years ago. She had it redone when I was a teen and it has 4 fabulous pressback chairs. With every style evolution I have had threw various homes it has always "worked" I love it.

11. Animal Friends. Dogs, marrmots, cats, horses, a walrus! Relationships with different species brings growth, responsibility and generosity of spirit!

12. An opportunity to make a difference.

OK.. let's see your list! You don't have to do 12.. but I want to know, what can you NOT live without!

Monday, July 19, 2010

Review: Joseph and The Amazing Technicolor Dreamcoat

Any dream will do..

As a believer in dreams this sentiment has always agreed with me. Enough that it chokes me up a bit when ever I hear the opening to “Joseph and The Amazing Technicolor Dreamcoat” because I know what is to come.

Tears? Joseph? What? I know, I don’t get it either. Really Joseph is an energetic romp to tell a biblically story to children with song, bright colours and laughter.

Sure .. a few sad parts.. but tears?

Something about the pure joy that seems to be infused into every part of this show just make the waterworks want to turn on!

I am happy to report I managed to keep a grip on it, mostly for my friend Erin who was at the show with me, if It had been my husband Steve, I might have a different story to tell.

If you can still get tickets for the run of this show I encourage you to do so!

Randy Leslie (Artisic Director & Producer) announced at the beginning of the show that it was 92% sold out! (UPDATE: Only matinee tickets left!!)

Kelowna Actors Studio has tackled Joe before ~ 6 years ago and managed to reunited some of the performers from that run into this one.. Heidi Hewitt returned as the narrator and blew my socks off! I haven’t had the pleasure of seeing her perform before and I hope that I get the opportunity again! Nate Flavel reprised his role as Joesph. Seriously I think I am developing a crush on this guy because he never fails me. Sometimes performers seem the same in every role they play. Not Nate. He is more than a great voice, he can act. (Ok I also think he looks pretty good in this role as well ~ good grief spending most of the time on stage wrapped in nothing but a mini skirt must be intimidating!) Chad Abrahamson returns as the Pharaoh/Simeon. Chad rocked. Elvis impersonators I usually find boring and it’s my least favourite number in the shows I have seen past. Well, not anymore! Well done! Bob Heyworth is back as Jacob/Potiphar and Darren Scuffi as Reuban two more performers that stood out! The last returnee was Cassidy Janzen who was once in the kids ensemble and now as one of Jacob’s wives.. which I am sure caused an explosion of more than a few age spots for some of the former cast!

I would be remiss if I didn’t add two sparkling cows up to the multi talented Norene Morrow! The props on this show were OUTSTANDING!

Really for me.. not a weak moment in the show. (OK. Hump Phrey the camel did almost fall over but I think that was just opening night jitters!) I was carried on a journey that made me want to stand up and sing along ~ Thank your lucky stars that didn’t happen and I left it to an outstandingly talented cast!

This video ISN'T Kelowna Actors Studio! As soon as they have theirs done I promise to post it!

Show Times
Thursday - Sunday evenings:
Dinner - Doors open 6:20 p.m.
Dessert only: Doors open 7:30 p.m.
Show begins: 8 p.m.

Saturday matinee:
Doors open 12:30 p.m.
Show begins: 1:00 p.m.

Single Ticket Pricing
Dinner, Dessert & Theatre Tickets
Thursday, Friday, & Saturday Evenings
$66 Adult
$58 Student/Senior
Sunday Evenings
$62 Adult
$54 Student/Senior

Dessert & Theatre Tickets
Thursday, Friday, & Saturday Evenings
$42 Adult | $36 Student/Senior
Saturday Matinee & Sunday Evenings
$38 Adult | $32 Student/Seniors

www.kelownaactorsstudio.com for more info!

Sunday, July 11, 2010

Guest blogger!! A great post from Suzi at Natures Fare!

We don’t think there is anything better than Okanagan summers. Scorching hot days on the lake and at the beach melt away into evening BBQs with friends and nights playing golf until the sun goes down. I’ve been taking my PGX religiously for the past year knowing that over the next few months it will be too hot most days to wear anything but my bathing suit, and slowly but surely it is helping me to reach my weight loss goals. I’ve managed to lose three more pounds this past month and am looking forward to taking advantage of all the beautiful beaches and outdoor activities the Okanagan has to offer.

Summer presents its own unique set of challenges for healthy eating. The farmer’s markets and shelves at Nature’s Fare are already bursting with local, organic produce in all colours of the rainbow, which makes this season the best time to start incorporating more whole foods into our diets. However, it is also the season when it is all too easy to rely on quick, processed, and packaged foods for a day at the lake or on the boat. The convenience of these foods comes at a high cost. Processed foods are designed to have long shelf lives, and as a result, are often full of artificial ingredients such as MSG, preservatives, hydrogenated oils, genetically modified organisms, and artificial sweeteners. To top it off, they can be very high in calories and the wrong kinds of fats while offering almost nothing in terms of nutrition. On the other hand, whole foods like organic vegetables, fruits, and whole grains are full of micronutrient vitamins, minerals, antioxidants, and fibre. And as we know, fibre keeps us feeling full for longer, making it easier to resist cravings and stick to our healthy eating plans. Instead of grabbing for candy or a chocolate bar, consider a locally grown organic peach or nectarine to satisfy your sweet tooth. Replace your white bread with sprouted grain bread and your white rice with brown rice or quinoa, a Peruvian superfood packed with protein. Try some raw almonds or spicy kale chips instead of potato chips when you’re feeling the need for something crunchy or salty. Here is one of my favourite summer recipes – make a double batch so that you have enough for dinner tonight and enough leftovers for the beach tomorrow.

Grilled Organic Vegetable Whole Grain Pasta Salad (adapted from epicurious.com)

½ cup organic Italian parsley

½ cup organic fresh basil

1 large organic garlic clove

1.5 tbsp organic red wine vinegar

1.5 tbsp organic balsamic vinegar

½ cup organic extra virgin olive oil + 2 tbsp extra for grilling

2 large organic ears of corn, husked

2 large organic zucchini, cut in half lengthwise

1 large organic red bell pepper, cut into small chunks

1 large organic red onion, cut into three large rounds

1 pint organic cherry tomatoes, cut in halves

½ cup organic kalamata olives (or more, depending on preference)

½ cup organic feta or goat cheese, crumbled

¾ pound organic whole grain fusilli pasta (I like to use spelt or Ezekiel pasta for this recipe)


Make vinaigrette by blending parsley, basil, both vinegars, garlic, and olive oil together using a blender or food processor. Season with sea salt and vinegar to taste.

Cook pasta according to package directions. Rinse under cold water and place in a large bowl. Toss with 2 tbsp of the vinaigrette.

Light barbeque and set to medium heat. Brush zucchini, corncobs, and onion with olive oil and sprinkle with sea salt and pepper. Grill until cooked through, turning often, about 10-12 minutes. When cool, cut kernels from corncobs and cut zucchini and onion into small chunks about the same size as the red pepper. Add grilled vegetables to pasta along with the red peppers, kalamata olives, and cherry tomatoes. Toss with vinaigrette and crumbled feta cheese. This salad tastes best at room temperature.

Thanks and hope to see you soon!!

Wednesday, June 23, 2010

Exciting Adventures Ahead!

So.. It's been awhile since I have posted! Over the next couple of months I will be posting off and on.. but some exciting things are coming down the pipe! Super cool developments and even a new webpage that will go hand in hand with new adventures! Stick with me.. it's going to be cool!

Tuesday, May 25, 2010

Review! The Miracle Worker

It’s review time again!

Show: The Miracle Worker
Where: Kelowna Actors Sudio
When: On till June13th.

Dinner, Dessert & Theatre ($51 - $69)
Dessert & Theatre ($36 - $45)
Saturday Matinee & Sunday Evenings ($32 - $41)

The Miracle Worker is called an “American Theatre Classic” for a reason.

It is!

The story of Helen Keller and her teacher Annie Sullivan has been told on TV in the movies, in books, in classrooms and of course on the stage! It is such an inspirational and wonderful true story about determination and transformation about love and about honesty.

Most people know the story of Helen, we know about her struggle to learn sign and that a teacher who never gave up opened a whole new world to this girl, and in turn the world was gifted by her wondrous mind.

I was nervous going to see The Miracle Worker. While my faith in the ability of the cast and crew at Kelowna Actors Studio has rarely been given a reason to be shaken, I was apprehensive of how the story was going to be approached. Helen is important to me, as a child with serious learning disabilities I understand the moment when language becomes more than just a struggle, when language opens a new world, and I didn’t want to see such a victory in anyway tarnished.

Helen truly is a hero to me.

I didn’t have to worry. Both Patricia Burns who plays Annie Sullivan and Emma Magirescu who plays Helen are outstanding. I was captivated by the ultimate student teacher story once again. Another role that I truly enjoyed was Kate Keller played by Dorthy Dalba, her warmth and struggle to find the balance with both her daughter and step son was palatable and rang so true. When these 3 ladies were on stage together I forgot I was sitting in an audience and truly felt like I was part of the fabric of the play. (Until the lady sitting next to us passed wind.. but that’s another story.) Also kudus to Martha played by Brianna Lange, her timing was wonderful and was key to more than one “laugh out loud” moment. Casey Kneller rounded out the ladies in the cast with the part of Aunt Ev and did a wonderful job not getting lost in the light that was being cast by the others.

The ladies of this cast ruled the roust, with the fella’s falling a little flat. I was brought back to my seat more than once when the attention was turned from the energy of Helen and Annie. My attention was also turned by the “haunting” of Annie by her past and the sad story of her brother who she couldn’t save. When those moments came I wanted to grab my remote that has the “skip ahead” feature so I could get back to the good stuff!

The good stuff in Kelowna Actors Studio presentation of “The Miracle Worker” was very very good. I would encourage anyone to go and see it! It was lovely to look around the theatre before the lights went down and see all families that were in attendance, which is exactly what should happen with an “American Theatre Classic”

Congratulations once again Randy Leslie, and Nathan Flavel for another job well done.. and an extra congrats to Randy for adding to his resume the 2009 City of Kelowna Civic Award for Honour in the Arts!

Wednesday, May 5, 2010

Ever wonder what it would be like to be on the radio? Guest blogger!

Hi, my name is Eric and I was morning show co-host for 2 hours.

Yesterday morning I had the extreme pleasure of sitting in the SUN FM studio and co-hosting the Breakfast Club with Susan Knight. I will never be the same. I, like so many people, completely take for granted my car radio. I do not have satellite radio in my car – possibly because Susan would kill me and make it look like and accident – but mostly because I have that opinion of why would I pay for something I can get for free. FM radio comes standard on a car (at least it does now. I had an AM jam in my car all through high school and was somehow able to survive that and become the man I am today) and all I have to do is start my car and it comes on automatically. In fact, it picks up right where I left off when I turned it off last – I don’t even have to touch that dial. Volume is even in the same place – at least it is supposed to be. Somehow it is always WAY louder when I turn the car on than I remember it being when I turned it off…

Anyway, I was that spoiled listener who simply assumed that my morning show would always be there for me when I took my daughter to school and drove to work – it has to be. It’s easy! I even through that being a DJ was the coolest job in the world for 2 very important reasons: 1) everyone knows you and loves you – you are on radio for goodness sake, and 2) because it is the easiest job in the world. When I was a kid it might have been hard cause they had to actually spin records – although my record player at home could hold like five or six 45s at a time and drop them one at a time, and I could do that when I was 7, so really how hard could it be? BUT NOW!!!! They have CD’s and MP3’s and itunes and all kinds of stuff. Computers can run it all!! DJ’s just have to push some buttons and be loved by everyone.

Turns out I might have been a smidge off base – which is surprising since my wife will tell that I am never wrong. I walked into that studio like a kid in a candy store and then sat wide eyed as I realized that Susan was watching 4 computer monitors on her right that showed her EVERYTHING that was going on currently and would happen during the course of the show. THEN, she had a fifth monitor on her left. She had a control panel in front of her that had more buttons than my grandmother’s sewing kit and more lights than my Christmas tree. Oh, and she was updating the station’s twitter feed and their Facebook page, as well as HER twitter feed and Facebook page. She was answering phones and while she talked to them she was simultaneously recording the call and then when she hung up she would edit the recording into a timed playback so she could incorporate that into the show. She was talking with me, both on air and off, AND running a live auction of a sweet little cooking class for 4 with wine pairings from RauDZ Regional Table with proceeds going to Kelowna’s Gospel Mission. That item when for a tidy $950 dollars by the way – which translates into over 450 meals being provided by the Mission to those in need in Kelowna.

She did all this on one cup of coffee at the proverbial butt crack of dawn too. Oh, and there was math involved all morning…I was under the impression that there would be no math.

To be honest, I may never listen to the radio the same way again. From now on I will turn my radio off as I get out of the car. I will do this so that in the mornings, I can get into my car, put my seatbelt on, start the car, and then – with the appropriate amount of reverence – turn my radio on and be amazed at the incredible amount of work and talent that goes into making my face smile and my head bob on the way to work.

Susan, I can never thank you enough for what you do for Kelowna’s Gospel Mission and the people of Kelowna. Nor can I ever thank you enough for the privilege of being shown how very wrong I was…though you are pretty much universally loved – so I was right on that. 1 outta 2 ain’t bad. That’s shooting .500 and that will make the all-star team in any sport!


Eric Frans, CFRE

Resource Development Director

Kelowna’s Gospel Mission


Tuesday, May 4, 2010

Singing and Roaring!

So I found myself walking the dogs late this afternoon singing this... Loudly.

Outside of obvious reason why this would be scary/hilarious on so many different levels it caught me off guard because truth be told that last couple of days has just stunk.

I have been moody.

I have been grouchy.

I have been unmotivated.

I have been generally feeling pretty darn hopeless.

I have been bursting into tears at the drop of a hat.

Not things anyone enjoys!

Like you, when faced with the ugly face of unexplained crisis I do the same thing, plast a smile on my face a soldier on! Truly life hasn't been that bad, great supportive friends, great family, great job, new opportunities.

I have just been crotchety.

You have an emotion that sticks in the "craw' more than others I am sure, mine happens to be frustration. Nothing frustrates me more than frustration! When that knot in my knickers is going to take some time to loosen, like a wrinkle that the hottest iron just won't get out, I don't deal very well. Of course at this time it always feels like everyone is also rubbing your face in it, making money hand over fist, losing weight by blinking, achieving that promotion because "gosh darn" they just deserve it.


So what had me singing about a beautiful morning late this afternoon. Well, along with a sense of "ha" which allows me to see myself for the imbecile I can be, It was indeed a beautiful morning! Eric Frans from the Kelowna Gospel Mission joined me on The Breakfast Club (Dan's on holiday's) and we raised almost 2 grand for KGM in just under 2 hours.

That leaves you feeling pretty good.

Plus we did it while having fun and sharing in laughter. (Truly it takes a Texan to teach you and the rest of Kelowna how to pluralize y'all.) Well, y'all I also came across this quote:

Courage doesn't always roar. Sometimes courage is the quiet voice at the end of the day saying,I will try again tomorrow. (Mary Anne Radmacher)

My running has been a tough go, my weight loss is stubborn, and I still haven't done my taxes..

I will try again tomorrow and will keep trying till I roar.

Monday, May 3, 2010

How to put on a duvet cover -- the fun way!

OK.. my blogging has been a bit slow as of late!

But we are back on the blogging wagon!! We will start easy.. after 3 rounds with my duvet and duvet cover I had to turn to the internet for this fine advice..

Monday, April 19, 2010

Run Susan run.. unless you were supposed to walk..

The Fresh Air Experience Run Clinic is going well!

We are a week in and I can tell you it's an amazing bunch of ladies! I am amazed at the different types of people who are looking for the same goal which is to get moving and get healthier! Everyone is at a different stage in this journey but the common thread is that we are all lacing up our runners and heading out the door.

The first night was last Monday.. I of course was sick, feverish and generally not feeling so good.. but I went to the intro chat and declined the run. You know what it's like when you can literally feel the colour leave your face. Yup that was me..

My next run time was Wednesday.. my schedule said run 6K. WOW. Run 6K already? In my 5K clinic? Well I had faith in my leaders and I headed out.. it wasn't pretty and I was disappointed because I only ran 5K cutting off a 1K loop I had planned (side note: It is exactly 5K from the pergola on Sunset just past Waterscapes to the bridge and back) I managed to stumble in the door, the only thing on my mind was a BIG glass of water and weather or not I would be able to stand in the shower.

*ring* *ring*

Amazing. I am in the door all of 30 seconds and all ready my cell phone ringth. It was a text message from one of the run leaders Melissa.. reminding me of the 6K walk we had to do today!

Wait.. let me read that again... WALK!

Well crap.

Another message followed inviting me to join her and another run clinic member to go on a 6K walk on the greenway with our dogs.

What the heck.

Off I went!

Wednesday I managed to do 11K. I hope that makes up for Monday..

Saturday morning I joined the group for our 35 minutes.. 3 minutes running and 1 minute walking. yes I was at the back of the pack.

I am SO slow.

But I had one of those lovely paradigm shifts! You see, as the person at the back I take it upon myself to make sure the backpackers are aware of when we should be running and walking and to shout encouragement when it looks like someone is about to throw in the towel..and at the end of the run one voice rang out "Susan, I want you to be my coach all the time you're great!"

No longer did I feel like the snail at the back.. the last in the line.. the slowest of the slow. I felt like I was making a difference and slow foot after slow foot I still managed to help someone else have a better day and do more than they thought they could.

What a truly wonderful feeling.

Once I could breathe again.

Friday, April 9, 2010

Review! Sweeney Todd; The Demon Barber of Fleet Street

I have written and rewritten this review numerous times. Why? I think it’s because I am trying to write a review the way I think it’s “supposed” to be done. Since when do I do things the way they are “supposed” to be done. What was I thinking?!?

New approach.. Basically I am going to write, what I would tell you if you asked in general conversation.

Here goes:

You: So Susan, what did you think of Sweeney Todd The Demon Barber of Fleet Street?

Me: It was great!

You: Do you think I should check it out?

Me: Totally!

You: What is it about?

Me: You never saw the movie?

You: No.

Me: Ok. Basic story... wait.. if I tell you the basic story that would be a bit of a spoiler. Hmm.. It’s a story that takes place in London a long time ago, a guy gets set away and comes back really cranky, but he retakes up his profession as a barber, mostly to get revenge on the judge that sent him away and stole his girl. Things get a bit strange..

You: and..

Me: It was really fabulous.. dark.. but oddly funny.

You: Funny?

Me: Yup funny. You have to see it to understand. Do you like meat pies?

You: Yeah.. why?

me: You might not when it’s done..

You: What?

Me: Nevermind.. the singing is great.. You will really like the two leads! Neville Bowman was stellar as Sweeney and Kelly Whelan as Nellie Lovett was outstanding, fun, dark, zany and totally believable. I also really liked Darren Scuffi as the judges “henchman”, and Mark Wells as Pirelli!

You: You know if we were “really” having this conversation you would never remember everyone's names..

Me: Whatever. I have to say the person who really left an impression was Twyla Spittle who played the role of Tobias. I am sure that girl is going to have nightmares for the rest of her life.. she managed; funny, torture and endearment all in one role and did it all exceptionally well!

You: Nightmares?

Me: Just go see it. Oh! As always the sets were OUTSTANDING! I think the sets are always a good sign of the level of performance you are about to see and Kelowna Actors Studio always hits it out of the park! This set was multi leveled and spun around as locations changed.. kudus to Nate Flavel! The concept worked really well. I should also give a shout out to Sonja Janzen who did the costumes, perhaps some of the best I have seen at a KAS performance. (Special mention to Valeh’s leather boustier)

You: Leather?

Me: It’s hot... a la 1800’s British whore.

You: Sounds interesting..

Me: Basically you should most defiantly go and see it, it’s not for kids and it’s certainly not Oklahoma but entertaining through and through. I have seen a lot of shows at KAS and Sweeney Todd, The Demon Barber of Fleet Street is the best “overall” show I have seen, all the pieces went together from sets to costumes to principles to ensemble to lights to props to produce a fabulous evening of entertainment. Outside of one scene, the show held me all the way through which isn’t easy considering I get up so early in the morning!

You: So you have nothing bad to say?

Me: The only draw back for me, is that because the cast and ensemble is so strong when there is a weakness it stands out but those moments are brief and the strength of everything else makes those moments diminish quickly.

You: You went with Steve, what did he think?

Me: Steve.. what did you think?

Steve: The chemistry between Sweeney and Mrs Lovett was amazing, I really liked the story and the dessert was yummy.

Me: Thank you Steve!

You: I have a hunch there might be some deeper theme’s to this production...

Me: Of course, but the great thing is you can look deeper or not and either way you will have a wonderful evening.

You: Have you forgotten anything?

Me: Of course I have, but I can’t forget to salute Director/Producer Randy Leslie, Executive Director Nathan Flavel and Music Director Roslyn Frantz. Well done! Your continued passion brings such wonderful entertainment to Kelowna, I truly appreciate it!

You: So you liked it eh?

Me: Yes!

You: You know I’m just you right? No one else is really here?

Me: Of course I do... Wanna go get some dinner?

You: Sure.. meat pies?

Kelowna Actors Studio is a dinner theatre and dinner was very good.
It was a buffet that consisted of;

Shepard's Pie, Chicken, Sweet Potato, Bow Tie Salad, Spinach Salad, Mixed Greens and dessert at intermission was a cheese cakey kinda chocolate raspberry thing which as Steve pointed out was yummy.

Who: Kelowna Actors Studio
What: Sweeney Todd The Demon Barber of Fleet Street
When: April 1st - April 25 (Thursday - Sunday evenings / Saturday Matinee)
Contact info: www.kelownaactorsstudio.com

Tuesday, April 6, 2010

Ladies and gentlemen ~ Dr. Liz Easterling!

Another member of "Team Susan!" (BTW: How is your team building going?) Dr. Liz will explain what this "Frozen Shoulder" I am always referring to is all about. If you suddenly recognize the symptoms as something you or someone you know is dealing with, please pay a visit to Creative Healing!

Adhesive Capsulitis- Frozen Shoulder

When I first started seeing Susan in spring of 2009, she had been suffering with a hugely annoying and painful shoulder problem for several months already. She had been seeing Kyla Feddersen, our fabulous massage therapist for a few weeks and figured she should try some Chiropractic treatment in addition, Susan had been planning a triathlon summer/fall of 2009 but swimming had become too painful. In fact, even getting a swimsuit on due to the pain was an ordeal, let alone to actually swim!

Upon examination I immediately recognized her shoulder condition as Adhesive Capsulitis - or Frozen Shoulder. As the name implies, the shoulder is usually painful for several weeks or months, and then gradually begins to stiffen, the range of motion is lost and the shoulder quite literally “freezes up”. Anybody who has suffered with Frozen shoulder can attest to the difficulties it can present in everyday life. Drying your hair, doing a bra-strap, reaching for a seatbelt and putting on a jacket can suddenly become a challenge. Also, the pain is often worse at night, so sleeping can likely become a nightmare!

The causes of Frozen Shoulder are thought to include trauma, tumours, radiation treatment and even mental or emotional stress. The term “Idiopathic” is commonly used related to the cause of Frozen Shoulder, a big medical term that means “unknown”! Typically Frozen Shoulders can take between six months to two years or more to resolve, depending on age, severity, the presence of arthritis etc.

It’s a little controversial as to what the best treatment is for Frozen Shoulder, but it is generally agreed that a combination of manipulation, mobilization and exercises seem to work best in terms of results. More aggressive treatment options are injections into the shoulder capsule and surgery. These treatments so carry a higher risk of side-effects or adverse reactions and should be considered after trying a more conservative approach first.

Susan, being Susan and very committed, dedicated and tenacious (aka stubborn!) decided upon the no quick-fix option of conservative care first.

And so the weeks and months of hard work begun, and with it the ups and downs both physically and emotionally. We mobilized and manipulated, stretched and rotated, pulled and pushed, and slowly but surely Susan’s right arm inched it’s way up again. There were certainly days that she needed more than just a little encouragement, but Kudos to Susan, she stuck with it and the sweat equity paid off!

A big turning point was in January 2010 when Susan started working with a personal trainer at Twist Kelowna, and really stepped up her training schedule. All of a sudden there was weekly progress, and although Susan’s shoulder still remains sore, her range of motions is up around 80%. She is now swimming, (a little lopsided perhaps) and she has resumed straightening her hair, after months of the “au natural look!”

Today, about a year later, Susan is finally thinking about her next triathlon. There is, as the expression goes, light at the end of the tunnel!

For more info you can visit Creative Healing’s website at www.creativehealing.ca or call us at 250-868-2010.

Sunday, April 4, 2010

Happy Happy Happy!

While working on prep for tomorrows show I came across this article and thought I would share, seems like a great read to start the week!


While some believe happiness is largely determined by a combination of genetics, health and other factors that are largely out of our control, researchers from the University of California, Riverside, have figured out five ways we can take charge of our own happiness -- and in the process actually boost it.

  1. Be grateful -- How to do it: Write a letter of gratitude to someone who has helped you in some way. This can lead to a lasting increase in happiness over weeks or even months. You don't even need to send the letter to reap the reward. Just writing it can make you feel better.
  2. Be optimistic -- How to do it: Visualize your ideal future, whatever that may be. Perhaps you long to find a loving partner or secure a fulfilling and challenging job. Imagine all the details and write them in a journal.
  3. Count your blessings -- How to do it: Every week, write down three good things that have happened to you. By focusing on the positive, you'll remember reasons to be happy.
  4. Use your strengths -- How to do it: Identify your greatest personal strengths and then try to use them in new ways.
  5. Commit acts of kindness -- How to do it: Donate your time or money to a charity and you'll not only help others, but also yourself. People who give to others report a boost in their own happiness.
I'm going to add a number 6.. I find watching this video, or listening to the song also always seems to pick up my spirits. It's one of those tracks that should drive me nuts.. but it doesn't!

Friday, April 2, 2010

The week ahead...

I'm working on a plan to make sure the blog stays up to date! Deadlines can really help. If you notice I am falling behind feel free to drop me a line and deliver a kick to the butt!

Post this week will include:

A review of the latest show at Kelowna Actors Studio "Sweeny Todd"

Why it's time to stop "connecting" the dots and become the dot!

Meet Dr. Liz! My chiropractor will explain what frozen shoulder is all about and my journey through it.

How and why to keep an emotional scratch pad.

Why haven't I posted any of these blogs today? Because I spent the afternoon finishing the book; "The Glass Castle" by Jeannette Walls.

What a wonderful read!

The author shares a story about poverty, growth, love, family and abuse which will engulf you until the last page. For me one of the most powerful chapters comes late in the book when Jeannette is confronted by a professor who asks her what she really knows about the life of the underprivileged? The truth, that she didn't share, was that she knew more than probably anyone else sitting on that class. It reminded me that everyone has a story and we spend far too much time making judgments on people, people begging on the streets, people getting plastic surgery, people wearing the wrong clothes. We all pass judgements and we so rarely know all facts. We build ourselves up by putting others down. It's a hard habit to break, it's one I struggle with everyday. "The Glass Castle" offers many lessons and much insight but for me it was a reminder that the person that asks you for change or the one you see digging through the garbage has a story, and that story might be far different than you can imagine. I will continue to fight against my preconceived notions that lead to judgments of others, be it superstars or the local homeless, please join in me the struggle.

Putting forth a positive energy like this on mass will truly make a difference that will be felt around the world.

Tuesday, March 30, 2010

Team Susan! Meet Suzi from Natures Fare :)

“I nearly fell off my chair laughing reading about Susan’s “brass-band” gym experience caused by her new high-fibre diet. For all of us who have added more fruits, vegetables (especially those cruciferous veggies like broccoli, cauliflower, cabbage, and onions), beans, and other legumes to our weight-loss diets, an experience similar to Susan’s is almost a certainty while our bodies are adjusting to the increased fibre. Fibre, the indigestible component of plant foods, is particularly important for those wanting to lose weight as foods that are high in fibre take longer to eat and make us feel fuller, thereby decreasing the actual volume of food we need to eat at each meal. They can be more difficult to digest, however, which can lead to bloating and gas while our systems adjust. Don’t worry – your system will learn to love the fibre you’re giving it, and any symptoms that have the potential for embarrassment in social situations can be helped by taking digestive enzymes. A diet rich in fibre has also been attributed to a reduced risk of stroke and cardiovascular disease, lowered cholesterol levels, and prevention of certain cancers, so it’s really a no-brainer to up your daily fibre intake regardless of whether or not you’re looking to lose weight.


Even if I’m not in the same aisle as Susan, I always know when she’s in the store when I hear her laugh. Susan’s got one of those distinct, memorable laughs and I always look forward to it whenever she comes in to discuss health with me at Nature’s Fare. As you may have read in her blog, Susan is currently taking Slimstyles for breakfast every day. Slimstyles is a meal-replacement product that contains a new and unique form of soluble fibre called “PGX”. This completely natural, plant-based fibre was developed at the Canadian Centre for Functional Medicine in Vancouver specifically for the purpose of regulating insulin levels, reducing appetite, and for promoting weight loss. The clinical trials they’ve conducted have been a resounding success, with all trial participants experiencing up to 10kg of weight loss in a three month time period. Susan’s taking the Vanilla Slimstyles but it’s available in a variety of different flavours or even in a capsule form if, like me, you’re just not that into smoothies for breakfast.  I’ve been back on PGX for two weeks and can already feel a difference. No matter if you decide to try this new fibre product or not, and no matter if you’re trying to lose weight or not, make sure that you’re including a wide variety of colourful organic fruits and veggies in your diet every day to make sure you’re getting enough fibre for optimal health.





Suzi Oberkirsch

Store Manager/Vitamin Manager

Nature's Fare Markets

4624 Lakeshore Road

Kelowna, BC

V1W 1X4

(250) 764-9010

Sunday, March 28, 2010

Want to do a class at Twist with me next week? It's FREE!

Next week at The Next Level Twist Kelowna we are offering all of our classes for FREE. Please come down and check out what we do and how our unique approach to training can benefit you! Spin, youth conditioning, adult functional fitness, golf performance training and outdoor conditioning classes will all be offered. All you need to do is call us up at 778-753-5545 and sign up or stop by and check out our facility. Our schedule is on www.twistkelowna.com as well so we hope to see you out there and you can try for yourself what Susan has been experiencing for the past few months. I am sure if you ask her she will be more than willing to share her experiences with you. The summer is almost here so let us help you get ready for it.

The Next Level Twist Conditioning Centre offers a wide variety of training service options to meet your needs. Whether you enjoy training on your own, with a large or small group, friend or teammate, staff members or maybe you`re not sure what you prefer, we have the program for you. For more information on each service please check out our website at www.twistkelowna.com or please give us a call at 778-753-5545.

Experience the Twist difference and let us help you reach your sport and lifestyle goals!

Kaalun Chatham, TSCC-BRONZE | Sport Conditioning Coach

| The Next Level Athlete Development and Twist Sport Conditioning Centre

| tel: 778-753-5595 |Kaalun@twistkelowna.com |www.twistkelowna.com|www.thenextlevelathlete.ca

Sunday, March 21, 2010

This will put you in the right frame of mind to start a new week!

It will take 16:23 of your time but what a wonderful way to start your week!! I had tears running down my face as it finished.. I'm not sure if it was because of the message or because someone said it reminded them of me! What a compliment!

Rox the owner of Roxi's Salon sent me this.. She is a member of Team Susan for more reason's than just making sure I have amazing hair!

Monday, March 15, 2010

Keep the ball rolling..

It's one thing to get motivated, it's another to STAY motivated! I came across a link for @picsiechick on twitter to a "coach" blog CLICK HERE On that blog was a list of 10 ways to stay motivated.. all of which rang pretty true!

  • Condition your mind. Train yourself to think positive thoughts.
  • Condition your body. It takes physical energy to take action.
  • Avoid negative people. Don’t take anything that they say seriously.
  • Always remain flexible. No plan should be cast in concrete.
  • Act with a higher purpose. If it doesn’t serve your goal, it’s wasted effort.
  • Take responsibility for your own results. Don’t credit luck, good or bad.
  • Stretch past your limits on a daily basis. That’s how you grow and evolve.
  • Don’t wait for perfection; do it now! Perfection’s the enemy of good enough.
  • Be careful of what you eat. It takes physical energy to succeed.
  • Hang around motivated people. The positive energy will rub off on you.
I'm going to add one more to the list, it's always more fun to go to 11! Sorry sometimes you just can't help but to go for the Spinal Tap reference! My additional might seem a touch odd...

  • Organize one thing every day. Your pen cup at work, your utensil drawer in the kitchen your bedroom closet or sock drawer. Thus everyday you accomplish something, and over time those accomplishments add up, and it feels pretty darn good.

Thursday, March 11, 2010

Really it's like burping a baby...

I debated if I was going to share this little story with you, but in light of my determination to have open and comfortable communication with you about day to day life, things that we can all relate to even if we don't always discuss it with civilized friends, I must. Chances are good if you haven't had this experience yet, it's coming. You will either do it yourself, or have to deal with someone who has..

Good luck with that.

Yesterday was a lovely day! I was running a titch behind so instead of my usual "SlimStyles" shake for breakfast I had the breakfast wrap at Starbucks (230 calories and yummy!) and a coffee. (Slightly burnt taste or not still better than the station dredge.) We had fun with the show, got my production work done and headed home to make sure I ate something before heading to "Twist" for my work out with Kaalun!

So instead of my "shake" for breakfast I had it for lunch! Seemed like a pretty good plan, the shake has a good mix of everything I need along with the PGX which really does help me feel full and seems to be doing a great job leveling off my blood sugar levels!

This is Kaalun!
I stole the picture from Kaalun's facebook because the smile reminds me of when he is pretending to sympathise with my pain in the gym just before he makes it a whole lot harder! Yesterday was a "core" work out day.

This is what I am thinking of between sweating and wondering how you can breath and keep your "abs" or "ab" in my case tight at the same time...

OK.. Let's leave that fantasy land and explain what happened..

So we are working on a Bosu ball doing something that is supposed to look like this:

Let's just say. I try. Yesterday I was trying hard.. Kaalin is counting and being encouraging and I am doing the best I can.. my tummy is gurgling a bit and I feel slight "discomfort" but don't really think anything of it and keep on going!

Kaalun is called away for a brief moment, and I keep on going.. That funny feeling seems to be returning.. OH NO. Light bulb time! My SlimStyles does have a nice warning, about the fiber, which can make you need to use the bathroom a bit more and make you a touch gaseous.


Between the ab work and the SlimStyles I can sense an eruption of unlady like proportions on the way! I look around the gym. Empty! Thank goodness.. no sign of Kaalun. Good! I just might have a little "toot."


No little "toot" here, you might as well break out the entire brass section! I did my husband proud as I let go of a good old school fart! As a matter of fact, I am pretty sure it had enough force to move my shorts a little!

Thank goodness no one is in the gym and it is odorless. Wait.. Just as Kaalun is heading back in I realize that odorless it is NOT! While part of me (the inner 5 year old) wants to laugh and lay claim, the very adult Susan is HORRIFIED.

Operation "Stop Kaalun Now" swings into effect.. I leaped up and headed off to the other side of the gym to meet him as he came in.. weaving just in case the smell was following me (see I have learned something from my husband!) Kaalun is looking confused. Here is how I explain it;

Kaalun: Hey! Are you done those crunches!

Susan: ummmmmmmm.. no..

Kaalun: Well let's get..

Susan: Remember how I told you about the shake I had..

Kaalun: (Looking perplexed) Yes..

Susan: Do you know how to burp a baby?

Kaalun: (looking more perplexed) yes...

Susan; Did you ever stop to think that crunches are like burping a baby..

Kaalun: (Looking even more perplexed)

Susan: But for the other end.

Kaalun: (light bulb moment followed by look of mixed horrification and amusement) OK.. Let's work on this side of the gym and move on from crunches..


So my friends, if you have ever experienced this, have worried about experiencing this, or have wondered if the person next to you in the gym just experienced it.. it does happen. Sometimes we need to listen to the inner five year old and just lay claim. Yup.. that belonged to me and I'm leaving it here for you to enjoy... and leave the room with your head held high.. while people pass out around you.

Maybe one day if your lucky I will tell you what happened to me in a hot yoga class!

Wednesday, March 10, 2010

Who is on your team?

Goooooo Team!

Everyone deserves a team..
I have said it before and I will say it again,
YOU.. deserve a team!

Team Susan has been around for a long time, it's members change but the core stays the same, sometimes it's specific people, sometimes occupations but I have had a team for a longtime. At first I wasn't aware of it, but shortly after my first husband left me it came to my attention that even with a complete melt down I came out the other side OK. Why I wondered? So many friends took years, some have never really recovered and moved on after a break up like I had. What made the difference. There was a couple of things that did, but the big part of my recovery was TEAM SUSAN! I had a support system in place. I was lucky enough to have wonderful friends and family, but most of those had lived far far away for many years so I was more or less on my own. Unbeknown to me, I had developed a team of people without even thinking about it.. so when disaster struck I barely had to think in order to find the help I needed. Of course the first step is always knowing to ask for help but that isn't what I am addressing here, what I am talking about is the team.

(I also have to mention my amazing sister that came out from Ontario to be by my side and my dear friend Karen you dropped her birthday plans to also get to where I was, and Mandy who was by my side the moment the news hit.)

Who is on your team?

Take some time and make a list. Can you put a name and number beside the following?

Shoe repair (you never know when you have to fix a broken heel on your favorite shoes!)
Doctor (all types)
Spiritual guide
Taxi service
Cleaning service

Can you locate:
Bus Terminal
University / Colleges
Drug Store
Hardware Store
Recreation Centre
Laundry mat

I also suggest having a list of immediate family and close friends at hand with mailing addresses and phone numbers. You can also recruit for your team! See someone at work that always has fabulous shoes, glasses, clothes or office supplies? Ask then where they shop! Notice someone always has a sense of calm around them or handles certain situations in a way you admire? Ask them how they do it! Growth is a wonderful thing.. but you usually need some help to do it.. so go out and find it!

On occasion you will hear from members of Team Susan! Kaalun from Twist has all ready been posting, I expect to hear from my chiropractor and RMT, the crew at Natures Faire and Roxi's Salon.. who knows what other voices might pop up! Links to Team Susan can also be found down the right hand side of my blog!

If you are searching for an answer to a question, please feel free to leave a comment and maybe a member of my team will be able to guide you to an answer and in turn become a member of your team!


Sunday, March 7, 2010

My trainer from Twist Kelowna talks balance!

This week we are talking about balance. Balance is an important, yet disregarded part of training that should always be integrated into your training routine. Balancing requires concurrent processing of inputs from multiple senses, including: vision and perception of pressure, and proprioception, while the motor system simultaneously controls muscle actions. The senses must detect changes of body position with respect to the base, regardless of whether the body moves, or the base moves. Now I know that may not have made sense to all but let`s say that balance is a crucial part of everyday life and sport.

When Susan first came to us she definitely impressed me with her balance, but obviously there is always room for improvement and in saying that, she was also surprised of how many ways she could be challenged with her balance. With static ( standing still ) or dynamic ( while moving ) balance, both are involved in a day to day basis, we just take it for granted. Susan is now doing exercises on the BOSU or Balance Board that she did not think were possible when she first started, and if I can recall correctly she said ``I feel like I am in the cirque du soleil ``...among a few other things. I am very impressed with Susan`s attitude when she comes here as she is not scared to try new things and that`s what allows her to continuously improve towards her goals.

The Next Level Twist Conditioning Centre offers a wide variety of training service options to meet your needs. Whether you enjoy training on your own, with a large or small group, friend or teammate, staff members or maybe you`re not sure what you prefer, we have the program for you. For more information on each service please check out our website at www.twistkelowna.com or please give us a call at 778-753-5545.

Experience the Twist difference and let us help you reach your sport and lifestyle goals!

Kaalun Chatham, TSCC-BRONZE | Sport Conditioning Coach

| The Next Level Athlete Development and Twist Sport Conditioning Centre

| tel: 778-753-5595 |Kaalun@twistkelowna.com |www.twistkelowna.com|www.thenextlevelathlete.ca

Tuesday, March 2, 2010

It's a small world after all..

Skype ROCKS!

I have lived far far away from my family for a long time. I LOVE my family and even over the distance my sister and I have grown closer over the years.

I have used Skype over the years, but technology has gotten to a point where it is now just so easy to use. Today I set my computer up and turned on the skype.. It was left on for over 5 hours, I talked to all the kids, listened to songs and homework being done, I gave my sister a tour of our condo and introduced her kids to our dogs. In one afternoon this close family has become closer. Auntie Susie and Uncle Steve now have present day faces, not the ones that hang on the fridge door, but faces with a home and loved dogs, a new teapot and can make funny faces, faces that blew kisses into the computer as they scampered up the stairs to bed.

I truly have a hard time understanding people that must stay close physically to their families. I don't begrudge anyone that choice, it's just not one I understand, especially in a day and age when technology offers so many ways to shorter than distance between good night kisses.

If you are thinking of taking a big step and leaving shared geography with your family, take a chance, take a deep breath and go... remember two things.

#1. You can always go home if you need to

#2. The world is truly getting smaller.

Just for fun.. here is an old school picture of my sister and I.. I'm behind the wheel.. years later I actually taught her how to drive standard in the mountains of Squamish. I have NEVER laughed so hard...

Thursday, February 25, 2010

Things I learned this week...

I must write down blog ideas because if I don't when I sit down to blog I will forget them.

Embrace a good idea. Skype ROCKS and is super easy.

I can do a LOT of lunges and somehow I am stronger with Kaalun in the room compared to when he leaves for just a second!

My sister and I share an odd health issue and have for a decade, but we didn't know each other had it. (We also have matching moles)

I have (in some aspects) grown into my potential and it feels good when someone recognizes it.

That I would rather cheer FOR my country than AGAINST another.

I LOVE being a radio announcer and can't wait to start our new contest! FUN FUN FUN!

Canadian Tire commercials can make me cry and GM commercials can make me laugh.. I think I need a shammy.. *sniff*

I really miss owning a boat even more than I thought I would.

That I love our wee little condo and can't wait till it's all set up the way I want!

One day i want to get paid to do narration work.

Growing out my bangs is about to become, once again, a failed attempt.

What did you learn this week? Please share!

Tuesday, February 23, 2010

Guest blog.. answers to what "Twist" is all about!

Hello to all that check out and follow Susan’s Blog, my name is Kaalun and I am currently training Susan at The Next Level Twist Conditioning Centre. We are new to Kelowna but have been involved in the Fitness Industry for many years. Susan came to us with experiences from different trainers and facilities in the past, so she knew what she was getting herself into...to an extent. Here at Twist, our style of training is slightly unique when compared to most other places. Yes we more known as an Athletic Performance Center, but that is not only what we specialize in. We offer Functional Training on a 1 on 1 basis, small group session, and classes. We apply what we call our Linked Strength System with the intent of connecting your body from toe to finger tip with an end result of making your body work together, rather than against itself. We involve Balance, Dynamic Warm Up, Movement Mechanics (Agility), resistance straining, and flexibility all without the use of any machines.

With my Blogs I will be letting you know how Susan is coming along and progressing her way to her goals, and of course anything else that I may feel is relevant. Already in the time Susan has been with us she has made amazing progress and as she increases her consistency with training along with her running, swimming, and biking, good things will come.

Kaalun Chatham, TSCC-BRONZE | Sport Conditioning Coach

| The Next Level Athlete Development and Twist Sport Conditioning Centre

| tel: 778-753-5595 |Kaalun@twistkelowna.com |www.twistkelowna.com|www.thenextlevelathlete.ca

Thursday, February 18, 2010

Swifter, Higher, Stronger!

Olympics get me excited. I'm not a big stay at home and watch hockey, baseball or football kind of gal.. but I LOVE sports like skeleton, bobsled, snowboarding, skiing, biathlon. I also enjoy the lack of a "season." You know who wins at the end of the event, usually wintin a couple of days at the most. Admittedly I watch with my hands over my eyes as my heart pounds with the excitement of the event itself and the potential heart break for the competitors.

I have had the privilege of talking with, watching, and even calling a few elite athletes friends. Truthfully their minds work a bit differently when it comes to competition.. it's a huge part of what makes them able to compete at a world level.

I am proud of each and everyone within the boundaries of their chosen sport. I'm not always proud of their actions outside of that sport, but while they are giving 110% to bring home a Gold or a PB my pride is palatable.

I get mad at people who yell at hockey players and coaches at games, I think it shows a huge disrespect and always makes those people look pretty pathetic.. really you think you could do better? Go ahead. Don't use the excuse they make enough money to handle my disparaging comments, they didn't choose the salary, they choose the sport.

You can imagine how I felt when I saw this tweet.

"Womens downhill sums up my frustration. US steps up to adversity Canada shies away from potential greatness. Vonn v Brydon"

ARE YOU KIDDING ME?? How dare you assume you have an inkling of an idea what it means to "step up or shy away" when it comes to charging down a mountain side! Both women are class acts, both are phenomenal athletes and both gave the best they could in that moment.

My point here is how easy it is to get caught up in the negativity of competitive sport, and the Olympics is the last event we should do that for.

Yes the Olympic motto is: "Citius, Altius, Fortius." These three Latin words mean "Swifter, Higher, Stronger."

But more importantly is the Olympic creed:

"The most important thing in the Olympic Games is not to win but to take part, just as the most important thing in life is not the triumph but the struggle. The essential thing is not to have conquered but to have fought well."

The only person that can answer if the athlete lived up to the Olympic Creed is the athlete them self.

I will always choose to believe that they do.

... on a totally different note, for the crew working on the diet, check out this great web site to help with proper portions! CLICK HERE!

Thursday, February 11, 2010

10 tips for 10 pounds

I can't remember where this came from.. but I cut and pasted it awhile ago and thougyt it was a good read..

1. If you usually drink full sugar fizzy drinks...stop!
Lose more than two pounds in a month without trying (estimating about 10 cans per week). One can of fizzy drink has 150-170 calories and no nutrition. Have ice cold water or a can of diet fizzy drink if you like but limit the diet stuff to one can per day.

2. Go for a walk
Take a brisk 15-minute walk twice a day and there goes a pound in a month.

3. Change the crisps to popcorn
One serving of crisps has 60 more calories than air-popped popcorn, and ten times more fat grams. Just changing this snack will help you lose half a pound this month. Better yet, switch to baby carrots and lose another half pound, for a total of a full pound!

4. Down-size me!
Order a junior-sized burger instead of the regular, and a side salad too. The junior size is plenty for most people and is mighty satisfying on its own. The original has 700 calories, the junior only 400 (eliminate the mayonnaise on the junior, and you're really getting somewhere!). Save 390 calories on one burger and, if you eat out twice a week or more, you'll drop at least three quarters of a pound just by switching from a large size to a smaller one.

5. Get on your bike!
Instead of sitting for hours in front of the television, get on your exercise bike and pedal. Each time an ad break comes on, pedal! You'll burn about 200 calories. Do it at least five evenings per week during your favourite programme (take it you'll be pedalling about 20 minutes a day) and lose another pound!

6. Switch from sugary muesli to bran flakes
Add a small box of raisins to liven things up. Switch from full-fat to semi-skimmed milk and save 70 calories - which is another half pound - without trying!

7. Do you add butter to your bread?
Do you add mayo to your tuna? Do you drink full-fat milk? How about full-fat ice cream? Just switch products. Today's lower-fat butters are great. You don't need to sacrifice the taste of butter and you can avoid trans fat too. Buy a spread labelled 'no trans fats' and save about 75 calories per table spoon. Low-fat mayonnaise is still tasty and you'll never miss the extra calories you'll save. Lower fat ice cream is superb. Just switch to the lighter choices and lose close to two pounds a month.

8. It's getting nice out!
Instead of sitting in the car as you go through the wash, do it yourself by hand. Spend an hour each week this month, save yourself some money, and lose half a pound.

9. Eat grilled chicken instead of fried
Frying food means you're cooking in fat. It can't help but be higher in calories. Tasty griddled, baked or grilled chicken without the skin is the better choice and is a delicious saving equal to about 200 calories, or about half a pound a month.

10. Be careful with your coffee
Your morning coffee can undo all the good efforts of the day before! A mocha latte with syrup and whipped cream has all the hallmarks of a decadent dessert, and can add 420 calories before you have even eaten breakfast. Instead, have a cappuccino with skimmed milk and a sprinkle of cinnamon, and lose up to three pounds in a month...and save a lot of money.

Saturday, February 6, 2010

Yup I did it..

When I first started "blogging" again I said that I would stand on a scale the beginning of February. I did. It wasn't pretty. If you're curious I'm down 4 pounds since I stood on the scale at the beginning of the week!

Here is my scale theory.. I agree that life isn't all about the number, being fit and healthy is far more important. I think that applies when you are within 15 pounds of a healthy weight but when you have a larger loss in the plans it is important to keep track of your progress.. what is working what isn't and it also helps you learn about the ebbs and flows of your body and knowledge does seem to be the key for long term success!

Friday, February 5, 2010

Phenomanal Friday!

Academics were really tough for me when I was a kid. One thing I was good at was speeches and poetry reading.. my version of Garbage Delight by Dennis Lee was an award winner! I had so much trouble with tests that I would use every trick in the book to survive, often it felt like the information was in my brain, but it just wouldn't come out! My Mom taught me a trick. I would sit down to write the test, clear my mind and recite a poem that I knew off by heart in my mind thus reminding myself that I could remember information! It was a way to open the door to my mind and let the knowledge out when I needed it! I would like to report that this brought me great success in tests.. not really but it has become a useful tool when feeling unsure of myself when tackling a task. To this day I recite the first poem I ever memorized in my head if I feel myself starting to panic..

The Swing

How do you like to go up in a swing, Up in the air so blue?
Oh, I do think it the pleasantest thing Ever a child can do!
Up in the air and over the wall, Till I can see so wide,
River and trees and cattle and all Over the countryside -- Till I look down on the garden green, Down on the roof so brown-- Up in the air I go flying again,
Up in the air and down!

Robert Louis Stevenson

Wednesday, February 3, 2010

Dear Tread Mill..

Dear Tread Mill...

I know it has been to long since we have spent any quality time together, but truthfully it's hard to be around you these days. It's been hard to be around you for the last year.

It started innocently enough an injury prevent me from visiting. I still thought of you, even missed you on occasion, but as time passed you drifted into the back of my mind representing another time, another place, another me.

But you have never left. Just the other day I found myself at your door, ready to go in and get reacquainted but I just couldn't go through the door. I saw you in the corner hanging with your friends looking all proud and representing a time that seems so very very long ago. I didn't even reach for the handle, I just turned and left.

Tread Mill, I want you to know that I think of you every day, your call is getting louder and more insistent. I warn you that when we meet up again you may be disappointed and embarrassed to see what I have become. Please be kind, and be patient as we begin our journey again.

The good news, because we have traveled together before we can avoid past mistakes and move faster down the road to health and well being.

I know, I just need to go stop by and say hello.. maybe we can go for a walk together.

Love, Susan xx

OK Go - Here It Goes Again from OK Go on Vimeo.

Tuesday, February 2, 2010

It was the best of times...

"It was the best of times, it was the worst of times"

It's one of those quotes that just makes so much sense.. but for the life of me I couldn't remember who wrote it and where it was from!

LOVE wikipedia! Here is the info"

A Tale of Two Cities (1859) is a novel by Charles Dickens, set in London and Paris before and during the French Revolution. With 200 million copies sold, it is the most printed original English book, and among the most famous works of fiction.[1]

It depicts the plight of the French peasantry under the demoralization of the French aristocracy in the years leading up to the revolution, the corresponding brutality demonstrated by the revolutionaries toward the former aristocrats in the early years of the revolution, and a number of unflattering social parallels with life in London during the same time period. It follows the lives of several protagonists through these events, most notably Charles Darnay, a French once-aristocrat who falls victim to the indiscriminate wrath of the revolution despite his virtuous nature, and Sydney Carton, a dissipated British barrister who endeavours to redeem his ill-spent life out of love for Darnay's wife, Lucie Manette.

The novel was published in weekly installments (not monthly, as with most of his other novels). The first installment ran in the first issue of Dickens' literary periodical All the Year Round appearing on 30 April 1859; the thirty-first and final ran on 25 November of the same year.

But here is my point.. life really is both all the time.. we just have to choose which side we are dealing with. Sometimes the "best" of times is the journey to survive the "worst" of times..

Friday, January 22, 2010

Phenominal Friday

Once a week it's about inspiration! Which I am not feeling at the moment.. grumble grumble grumble.. I think I have been feeling frustrated about the "process" yes, I know, baby steps.. I would just like to take a lot of baby steps.. quickly! Truth be told, I am also a touch apprehensive about standing on that scale. I know, it's only a number, but it's a number that represents too much emotionally as well as physically. Still, I have committed to looking at that number and dealing with it, and deal with it I will!

So here is my "Phenomenal Friday" this week it is a quote. I don't think life really has a destination! We are always in motion always moving one way or another.. even if we are stuck in a rut we are being pushed all by the current that makes up the energy of life.. so why wait for a destination of happiness when truly a destination doesn't really exist!

Remember that happiness is a way of travel, not a destination.
Roy Goodman

Wednesday, January 20, 2010

Been a couple of days..

I'm not doing badly but have hit a couple of bumps along the road.

The eating slowly is going ok.. Two things, first I REALLY have to think about it or I slip back into old eating habits and I REALLY like to mix up my food.. I like a pieces of salad mixed up with some rice and meat all on the same fork.. this is NOT working to my new eating ways!

Plus I hate to admit it but stress effects my eating. STOP rolling your eyes. I know that is a no-brainer.. but I have heard of these mythical creatures that get stressed and DON'T FEEL LIKE EATING! Not me, stress sneaks up and tickles my underbelly and presto, this girl wants FOOD!!

But I guess this is what the process is all about!

I came across some more interesting stats:

A new study by Skinny Cow low fat iced desserts reveals that the average woman burns 48,000 calories a year by shopping. Other findings:

- women make up to 132 shopping trips each year and burn approximately five calories a minute or a total of 47,700 calories over a 12-month period.

- women engage in 11 shopping trips per month: two are to buy clothes; five are to buy food and four are to a local store

- 70% of women say they feel completely exhausted after a shopping spree while 60% say it's a great form of exercise.

Monday, January 18, 2010


The only proven way to lose weight and keep it off is to eat less. But how do you do that day in and day out? Just slow down. Don't eat so fast! Researchers from Laiko General Hospital in Athens, Greece, have concluded that eating a meal quickly curtails the release of hormones in the gut that induce feelings of being full. The decreased release of these hormones can often lead to overeating because your body isn't telling you to stop.

Sunday, January 17, 2010

Weekends can be such fun!

Which doesn't usually bode that well for better eating habits.


OK.. really it didn't go that badly! I had a great core workout at Twist on Friday with Kaalun (which I still am still feeling 72 hours later!) Friday night we had a Raclette party with some friends.. what's a Raclette? It is both a cheese and an appliance! Basically you grill veggies, prawns, and meat on top and melt Raclette cheese in little trays below.. combine on a craker and volia - cheesy goodness!

Having problems with picturing this? Here:

Good news: While cheese isn't high on the list of things to eat whilst watching ones weight, this system is excellent for portion control which has been my focus!

Bad news: Wine. Lots and lots and lots of wine.

*interesting note* "They" say organic wine helps prevents hang overs.. apparently not if it's only 1 bottle of organic wine.. and 5 of non-organic!

Good news: Dance Dance Revolution must of burned off a few calories!

I am a week and a half in at this point and I have to say I am please with the change in the eating habits, some weight has come off (I can tell with clothes) and I made it to Twist 3 times.. GREAT!

I was hoping to start with the running last week, but it looks like that will start this week, my muscles have been hurting a ton and I was just to tired last week.

This week I shall "suck it up!"

I am getting myself ready, by the end of the month I will not only stand on the scale but I will also start swimming again. I am very excited about that, Steve has even bought me a water proof MP3 player I can use while swimming laps!

Here's to a wonderful week ahead!

Friday, January 15, 2010

Phenomanal Friday!

This is my friend Melissa.. why is this my inspiration? She is trying to get up on one ski.. she did it, and pretty quickly.. but wiped out with great style in the process! The smile, the pointed toe, the can do attitude! That is how I want to lead my life!

Thursday, January 14, 2010

Survey Says!

A new survey by Slimming World reveals that overweight workers earn less than fit workers and are more likely to be bullied or overlooked for promotions. Findings:

- 10% of male bosses have rejected a job candidate because of their weight
- 16% of obese workers say their colleagues are supporting them in their effort to lose weight
- 25% of obese employees have overheard another co-worker making fun of their size or weight.

The truth in that survey really stinks. As some one who has been almost 70 pounds heavier than I am now.. and who has also been 50 pounds smaller than I am now I have been at both ends of the spectrum. TRUTH: You get treated better when you are smaller. OK.. If you are a world of nasty by nature people won't treat you well big or small.. but right off the bat.. before anything besides the physical first impressions.. If you are smaller you are treated better..

Here's as Oprah say's an A-HA moment.. I treat MYSELF better when I am smaller.. OUCH.

As promised here is a picture of the jeans.. I LOVE these jeans. Gap size 6 curvy..

Wednesday, January 13, 2010

It was Twist day! Where I had to tell Kaalun that yes, I was in pain after Monday! Biceps, quads.. OWIE! But I was back for more.. today was a cardio day, fun fun. Lots of running around, shuffling and hopping.. from bosu to bosu.. "Hey Look Bo, Sue fell down!" while stalling I was telling Kaalun about my goal jeans.. I need to fit into them before they go back out of style! I will have a picture for you tomorrow!

For today.. this is a neat video featuring all the movies from 2009.. about 342 of them I believe.. I think I only saw 5 of them.. but still REALLY well done!


Tuesday, January 12, 2010

Eat like a lady!

My sister and I had a fun chat about my determination to eat slowly.. she understands the frustration .. it's a family trait! She told me a story about years ago deciding that she was going to "eat like a lady" to help her lose some weight.. she told a friend, who told a friend.. that friend lost 75 pounds using my sisters theory!

I did some Google-ing and came across these tips...

Here are some clever ways to use table manners to eat less:

1. Cut your food into dainty, bite-sized pieces, and chew each mouthful 20 times. This will give your brain time to register that your stomach is full, and you'll be less likely to overeat.
2. Set the table. This sends your family and friends a clear message that there'll be no mindless munching around the TV, and by interspersing mouthfuls with conversation, you'll also eat less.
3. Use chopsticks to slow yourself down. One reason why Asian nations have traditionally slim populations is that they eat many small courses slowly, over a longer time.
4. Use small plates, glasses and spoons to help you control portion sizes.
5. Use your non-dominant hand to eat. This way, you won't put food into your mouth so quickly.

Hmm.. I will have to be careful with number 5 because I will end up feeding dinner to my ear and I don't think the chop stick one will work for me.. I LOVE using chop sticks and will keep on eating just because it's fun...and I wonder why I have weight issues!!