Part One: “All is Full of Love…”

…to quote one of my favorite Bjork songs ever. This weekend was definitely a special one for me, emotionally and physically. Completely banged up and tired as I am while writing this entry, all I can do is smile. Yes, I might look crazy and creepy for smiling in an empty apartment. All alone. In the dark. While all is quiet. But, hey. No one’s around to judge me, and even if there were, would I care? Of course not.
Moving on.
Yesterday, I participated in the 2015 Citi Field Spartan Race with a new team comprised of friends, old and new. Although a member of New York Health and Racquet Club for several years, this was the first time I was in an event representing them, more specifically one of their best group fitness instructors, Cedric Dujon, as one of his Fit Warriors. Some of you may remember that I participated in my first Spartan Race last year–that was with a team of over 70 people. The Fit Warriors was a team of 14 feisty and fun-loving individuals who made this event even better than I could have imagined.

PhotoGrid_1431316969604_wmNot once was there an “every man for himself” mentality; it just felt natural that we should help each other through ever obstacle and finish as a team, rather than to be competitive against one another and leave teammates behind. The comradely spirit that flowed between us gave everyone hope, strength and confidence that we could all get across the finish line, no matter how daunting the obstacles were. In all my years, this was the first time I understood what it felt like to be on a real team. Even more impressive was the fact that Cedric was the last team member to cross the finish line — our team leader made sure no one was left behind, that we were all accounted for and in good condition and spirit. Not only is this man a physical specimen, he has a heart of gold. Even now as I type, my heart swells with respect and appreciation for Cedric’s good nature and ethic. The people he attracts are all genuinely good people: caring, generous, helpful and kind. If this isn’t a testament to his good soul, I don’t know what is.
My membership at New York Health and Racquet will end soon and I’ll be at another gym through corporate subsidy, however I will support Cedric Dujon, Cedric Dujon Fitness, and will remain one of his Fit Warriors, ready for action whenever duty calls. CYMERA_20150509_172646Stay tuned for part two of my “Love Fest” Weekend…!
The Vickylicious

Lift. Dead.

I love doing dead lifts in the gym whenever I do weights. I worked my way from 40lbs to start, doing 5 sets of 10 reps; now I’m at 80lbs, 90 on a good day. For the first time ever I was challenged to dead lift a much heavier weight. Challenge accepted! I put 70lbs on each side of the bar–mind you, the bar is 45lbs by itself–meaning I lifted 180lbs! I had to document this feat, win or fail.

You have no idea how proud and accomplished I felt after I finished. Will I do this all of the time? No. However, it’s good to test myself every now and then.

Next up, 200lbs!

*Music credit: “Black Card,” by Pusha T

Cycle for Survival 2K15

Greetings, everyone!

It’s that time of year again when my team and I ride in Cycle for Survival to raise money to fund lifesaving rare cancer research at Memorial Sloan Kettering Cancer Center. Together we can ensure tangible progress and give real hope to patients and their loved ones worldwide.

Why do I ride?

BECAUSE I WANT TO HONOR FAMILY AND FRIENDS TOUCHED BY CANCER. My family and loved ones have been hit hard by different forms of cancer, as have I personally. I will be riding for them and for everyone else affected by all forms of cancer. Cycle for Survival is my way of fighting back and making a difference.

BECAUSE RARE CANCERS ARE MORE COMMON THAN YOU THINK. When you add all of the rare cancers together, approximately 50% of all cancer patients are fighting a rare cancer. And these are familiar diseases: pediatric cancers, leukemia, lymphoma, and thyroid, ovarian and pancreatic cancers are all classified as rare.

BECAUSE THERE AREN’T ENOUGH TREATMENT OPTIONS FOR PATIENTS. There is a critical funding gap in rare cancer research, but we can change that. In the first eight years of events, Cycle for Survival already had raised more than $51 million, arming doctors and researchers with funding to discover new and better treatment options.

What can you do today? Please donate to my ride to support lifesaving research!
Click here to donate

100% of every dollar you give will go directly to pioneering research within six months of the events.

Cycle for Survival has contributed to more than 100 clinical trials and research studies, and also to major research initiatives that will change the way cancer is diagnosed and treated.

Together, we can truly make an impact.

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Thank you for your consideration and continued support.
–Vicky T.

Ringing the Bells

Ever since I discovered the life-changing awesomeness of kettlebells, I’ve incorporated them into my workouts when I’m not taking a class, or when I don’t have a lot of time to spend in the gym but want a total body workout (legs, arms, core, cardio). I neglected them for a while and picked them back up again last summer and haven’t looked back. A lot of people have asked what kinds of exercises I do with them and why, so I figured I’d post my initial kettlebell routine (adapted from Onnit Academy), and the descriptions of each exercise.

Full Body Kettlebell Circuit Workout
Perform as many reps as possible in 30 seconds before moving to the next exercise. Move through each movement as quickly as possible without rest. Once one round is completed, rest as needed and repeat for a total of 5 rounds. Again: one round=exercises 1 through 5 just like the name dictates —> it’s a circuit.
1: Kettlebell Goblet Squat to Curl

2: Around The Body To Hold
3: 2-Hand Lunge To Press
4: Around The Body – 30 sec each direction
5: Tactical Lunge

Due to the fact that you must repeat the Around the Body exercise to make sure you train both sides, it feels like you’re doing 6 exercises.

Below is a video of my first time trying this workout last year; you’ll be able to tell because my squats and lunges aren’t as deep as they should be. (They’re a LOT better now, especially after seeing how I looked while doing them—plus, I’m stronger! Videos are a great way to critique your form and to see where you need improvement. I’m a stickler for form and technique, so I make sure I change quickly. Besides, injuries from improper form suck!)

The first time I tried this workout, I used an 8 kg kettlebell and rested 30 seconds to one full minute between exercises. It took me about 40 minutes to complete. Over the course of one month, I gradually increased my weight and decreased my rest periods. By the time I was ready to change my workout routine (every 4-6 weeks to keep the body on its toes), I was using a 14kg kettlebell and resting only 10 seconds between exercises and rounds. That means I was in and out of the gym in 30 minutes with an insane HIIT (High Intensity Interval Training) workout complete! Heart pounding, muscles pumped, sweat dripping = mission accomplished. By the way, I did this routine about 2 to 3 times per week, doing different workouts on other days.

I’ve gone through several adaptations of this workout since I filmed this video, but since so many people asked for it, I felt it only right to post this one first so you could see where and how I started. I’ll post my most recent variation soon, because I’ve already been asked for that as well. You all are proving to be real task masters when it comes to workout videos and pictures! I love it!

What I would love even more is for you to share your journey with me, and to ask me any questions you might have regarding any of my posts or their content. Also, please feel free to propose ideas in my virtual “Suggestion Box,” a.k.a. my email: thevickylicious@gmail.com. I really enjoy hearing from you, whether it’s via email, comments on this site, Twitter, Instagram (both @TheVickylicious in case you didn’t know), and even in person.

***I didn’t want to bore you with the full-length video of me completing one entire round, but if you’re interested in seeing it, please let me know and I’ll be sure to post it for you.***

I Want a Slice!

I rarely write rants, BUUUUT… Never have I ever walked out of a gym class, or any class for that matter, out of respect for the instructor. Today however, it could not be helped. I took the worst spin class I’ve ever taken in my life, and I’ve been spinning for over 10 years (I’m also certified, so I have experience on both sides of this coin). I understand everyone has their own teaching style, Yet and still: one’s inability to stop talking, horrendous music selection (by anyone’s standards), constantly cutting off the volume in order to hear one’ s voice, therefore not allowing anyone to get into any kind of “zone” whatsoever, makes for a horrible experience and denies the class of any potential energy. I tried to stay and ended up angry and annoyed. Unable to hide my irritation, I unclipped and hopped off the bike in mid-stride, apologizing to my friend–not the instructor–for not being able to stay. On top of that, I wasn’t the only one who left, so I know it wasn’t just me that was feeling this way. Re-certification is definitely in order. Too many people get a piece of the pie that don’t deserve it. And I’m a hungry mofo.CFS 2014

Ring My Bell

For those that have been following my blog and/or my workout journey, you’ll know that I’m quite fond of kettlebells. I get a fantastic total body workout that encompasses everything I need to strength train each muscle group and to provide intense cardio without having to spend too much time in the gym. Saturday was my first day getting back into my routine since I broke my ankle in August and it hurt so good! I worked my arms, legs, back, chest, trunk/core and heart in 30 minutes and didn’t stop sweating till long afterward. Knowing that my body kept burning calories like a furnace throughout the day as a result was an added bonus.

A few months ago, I recorded my entire kettlebell routine, but never posted it. I’ve been asked by several people to do so and I promise I will in the very near future. In the meantime, here’s a small clip of two ab exercises I did on Saturday, using an 8kg kettlebell to engage my arms and back in order to make each move a compound exercise.

By keeping my legs flat on the ground as dead weight the entire time, my abs stay engaged for each exercise and makes my abs work harder. The first part of the video clip, you see that I’m starting with the weight above my body, bringing it overhead to navel-level, then raising the weight over my head again before I repeat the compound movement on the  way back to my starting position. In the approximate two seconds it took for me to lift my upper body up and go back down to resting position, I engaged my arm/shoulder, back, and ab muscles together. In the second part, I keep the weight over my head the entire time and only use one arm, keeping my entire upper body engaged in the movement the entire time; I repeated this move with the other arm as well by doing 20 reps on each side. Since it was my first day back, I completed 3 sets of 20 reps of both exercises (among others) after finishing my total body routine. These are two efficient core exercises that are very effective yet simple and I highly recommend that you give them a try, using a weight that is suitable for your strength/fitness level.

Let me know how you like them and share your exercise tips and workouts with me! It’s always nice to have company on a journey.

Another Year, Another Chapter

It’s been one week since my birthday and one year since I started this blog, and every year I reflect on what’s happened since the last one. Have I achieved any of my career goals? Am I any closer to reaching my fitness targets? Is there any marked improvement in my character? Have the heels I’ve been wearing gotten me any closer to God? This past birthday week and the month leading up to my actual day were quite different from previous years, causing me to look within even more than usual. I know this post is a severe departure from my norm, however I was compelled to share some of my thoughts–not all, because then you’d find out my exact level of insanity and that would be unacceptable. Also, these “bare all” kind of diary-like entries give me the creeps when I read them back to myself, so have no fear, this won’t be happening very often and they won’t be Shakespearean monologues either. No, I won’t go to the deep end of the pool; I’ll stay on the shallow end as I’m know to do.

At the end of August I broke my ankle. That might not seem like a big deal to most people, but it struck a nerve with me: I take my strength and my body for granted; I need to slow down and have more patience. I need to appreciate life, my life, and my capabilities more than I realize, especially now that I’m acquiring more tree rings. These were all statements I thought I applied–heaven knows I’ve said them to myself many times. Yet, nothing will slow you down and make you think long and hard about your life like a physical blow, a tangible reminder that you’re not immortal. And even as I write this, I’m shaking my head and “tsk tsk-ing” myself because I’ve been rushing my recovery! The doctor told me me it would take 6-8 weeks until I could walk without crutches–I ditched them in under 3 due to lack of patience. Go figure. He also said I should be able to exercise normally by mid to late October as long as I did some physical therapy on my own. What did I do? I went to the gym with the plan to strengthen my ankle on the recumbent bike for 10-15 minutes and ended up taking a spin class instead! That was almost 4 weeks ago. So in a little over one month, I’m at 85-90% capability, which is mind-blowing to some of my friends and family, who all think I’m crazy of course, and I’m seriously pushing myself to dangerous limits. And I know it sounds like I haven’t learned my lesson. However, I also know that I mentally cringe now whenever I think of stairs, high heels, and possible future injuries; I am more careful and aware with/of my body and better understand its limitation. This injury has forever changed me, trust and know, dear reader. I’ve also come away from this obstacle armed with this little tidbit: It’s one thing to say you’re strong and tough; it’s quite another to know you’re strong and tough, and to prove it to others and to yourself. I did, and I am so fortunate to have gained that knowledge of self.

Another noteworthy event leading up to my personal holiday: a new job! I gave my employers 2-weeks notice of my resignation because I accepted a new position at an amazing global company. I start next week and am really excited about my career again. My new role is a big step in my professional life, one that will propel me toward greater success personally (peace of mind and a positive outlook), professionally (not a dead-end job, but a significant stepping stone on my career path), and financially (no parentheses needed). I’m a little nervous though, hoping that I haven’t bitten off more than I can chew, but I’m looking forward to the challenge. I won’t miss my previous job, but I will miss some of the people. Working at that company was exactly what I needed at the right time in my life. I have matured, foraged an unexpected yet remarkable friendship; I have learned a lot about people, human nature, different personalities and how to navigate them. All of my experiences there are what afforded me the ability to maneuver myself into this new role and I will be forever grateful. Knowing that I have the drive to achieve success has helped clear my vision on how I see myself. It’s one thing to say you have inner drive, it’s quite another to get behind the wheel and step on the gas. I might be moving fast, but I’m proud to be driving my own car and upgrading it along the way.

Older, wiser, stronger, tougher. Not bad for a year’s work. Here’s to making the most of this one…carefully, of course… (Here’s my “careful face”, taken on my actual birthday, f.y.i.)

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