24 Day Challenge: 21.22.23.24

The last few days of my challenge were AWESOME! I had a full weekend of Body Pump training! I passed my track presentation and now the next step is to film the entire class and send in the tape to get reviewed. It was great to have the training towards the end of my challenge because I definitely got a last great workout. Body Pump gave me a great "pump" over the two days. Today is officially the last day of my challenge! I was able to eat anything I wanted but still kept it healthy. Since I am in Hawaii I had to give in and have some shaved ice!

Here are my before and after pictures!

Before: 139 lbs

After: 134 lbs

Flexing for the camera. 

Me and Tali.

This challenge not only made a difference physically in my body, but I also became more aware of everything that I ate. I have more energy than ever and eating clean had a lot to do with it. The Spark and vitamins were a plus and it kept me on a daily schedule which was nice and easy to follow. The challenge flew by and I recommend it to EVERYONE and ANYONE who needs a little direction and wants to change their lifestyle for the better. I have lost a total of 15 pounds since last summer. I have never been this lean and have been able to see my "6 pack" like you can now.

Since I started the challenge and blogged about my progress, I have encouraged 8 people to purchase the 24 Day Challenge and try it for themselves. That is AMAZING! I am so excited for their journey and cannot wait to see their progress! I will keep you all posted on their progress and give them shout outs in each entry!

My Challenge to you:

Make a commitment to try the challenge for yourself. If you are struggling with your eating habits or figuring out an exercise regimen, the 24 Day Challenge will get you on a schedule. It is worth every penny and will change your lives for the better. I am here to coach anyone who needs an extra push! =)

Please email me if you have any questions!

higafit@gmail.com

Order your challenge today!

www.advocare.com/12057755

24 Day Challenge: Days 16.17.18.19.20

This challenge has flown by! With just a few days left I am still going strong. Coming into the weekend, I struggled for a couple days with my food but I got it back together. I discovered a new love. ALMOND BUTTER!

Almond butter is great on celery! Not only is it delicious, but it is a healthy fat and has more nutritional value than peanut butter. It is a great source of protein but it a heart healthy choice for everyone! I recommend it to everyone! (Although it is "almond" butter, people who are allergic to peanut butter should eat with precaution!)

This weekend I am in a two day training for "Body Pump." Body Pump is a Les Mills, barbell strength endurance group fitness class. It focuses on high repetitions and low weights. Each song is dedicated to a specific muscle group. It begins with squats and finishes up with core. It was a great first day of training and I am exhausted. I don't think I've ever done so many squats, lunges, push-ups, bicep curls, shoulder presses, and tricep kick backs in one day! We each had to memorize a track and present it in small groups and were evaluated by the instructors. My section was lunges! If you have every taken my classes you know I love squats and lunges, so this was right up my alley. This portion had a combination of weighted squats, and lunges followed by body weight squat jumps and lunges! Boy it was killer but I loved it! Tomorrow is the last day of training and I am really excited. If you have Body Pump classes at your local gym...TRY IT OUT!

SHOUT OUT:

I would like to give a shout out to my friend Cassandra "Cassie"!!! She will be starting her Advocare 24 Day Challenge tomorrow and I cannot be more excited! Although she will be on her challenge while I am visiting Hawaii, I will be there to encourage her as she enters this journey! I know she will be very successful and I can't wait to see her results! I will keep you all updated on her progress!!!

Cassie in the Philippines. =)

I just want to say a quick thank you for everyone who has been following me through my challenge. I have gotten many amazing responses and it means a lot. I hope I can inspire everyone to change their lifestyle into a healthy one. That's my goal in life. =)

I also made a Facebook page! Please "LIKE" it!

http://www.facebook.com/Higafit

ORDER YOUR CHALLENGE TODAY!!!!!

www.advocare.com/12057755

Aging Gracefully: Why it's Important to "Keep Moving"

A few months ago I decided to move in with my grandparents. I thought it would be a good idea because they are older and it would be nice to have someone around just in case they needed something. Although I practically work every day and am not home as much as I thought I would be, I still get to see them more often than I did in the past. My Grandma is extremely independent. She is 85 and she still drives, (only in daylight and avoids the freeways by taking back roads), prepares all meals during the day, cleans house every Saturday, does her laundry on the regular, and makes trips to 3 different grocery stores in a morning to make sure she gets the best prices on all her items. She is not just doing this for herself, but she is doing this for my Grandpa too. My Grandpa has dementia and is in his early stages of parkinson's, which means taking medications and specific times...and Grandma is always on top of it. Amazing you say? She's incredible. Being a fitness instructor, I am always interested in different class formats and classes working with special populations. Grandma takes aerobics class every Monday and Wednesday at Jefferson Community Center on Beacon Hill. I have always told her I wanted to come watch class and I actually had a free morning where I could go! I was really excited and told her I would drive us to the class, but Grandma told me she was leaving as I was brushing my teeth...I couldn't do anything but laugh and let her drive herself.

As I pulled up to Jefferson Community Center I couldn't help but smile and be excited. I knew I was going to walk into a room of older ladies exercising and stuff like that touches me. I walked in the double doors and asked the young lady at the front desk where the class was and she pointed me to the gymnasium. There was Grandma, front and center, and about 10 other ladies in the class. The instructor, Stacey, stood in the front, facing the class. The class begin with a warm up of marches and knee lifts. They then moved into combinations that included mambos, V-steps, hamstring curls, kicks, and grapevines. They repeated the combinations many times, adding a new step each time. They got a water break after 20 minutes and Grandma walks towards the wall signaling to me how warm she was. Grandma introduced me to each lady during their break and they also invited me to join in the second part of their aerobics portion.

Aerobics action shot

"Heel Toe" line walking

It felt great to participate with the ladies. Not only does it take energy to take the hour long class, but coordination, range of motion, and musicality are involved. After the cardio portion they grabbed their hand weights (Grandma brings her own) and continued with a strength portion. This segment included squats, bicep curls, bent row, lateral raises, tricep kick backs, and should raises. The final water break was announced and then they lined up on the side line for line walks. This focused on balance while walking heel to toe. Grandma seemed to be moving faster than the rest and was called out by her classmate, Tako. Tako saw that Grandma was not walking exactly "heel toe" and said, "Cheater!" It was great to see the sense of humor in the class. Once they completed their line walk, they grabbed a chair for their cool down and stretch. I joined in this portion of the class as well.

As I was sitting and admiring the class, I was thinking about why I love instructing. I was thinking about why I do what I do. I do it because I love making a difference. I love helping others live healthy lifestyles. I love seeing how HAPPY people are after a great workout. I love seeing people like my Grandma live the way she does and for as long as she has. Many diseases can be prevented by simply exercising and eating a healthy diet. Its that simple! The hardest part is actually doing it. Whether you are in your 20's, 30's, or 80's you can start now! My Grandma is an inspiration to all. Just remember to "Keep Moving" and to continue to stay "fit" throughout your entire life.

START TODAY!

Live Healthy & Be Happy.

                                          -Higafit

24 Day Challenge: Days 11.12.13.14.15

The days just seem to fly by on my challenge! The "zig zag" or carb cycling stage is harder than I thought because I have been craving nothing but SWEETS! I have been satisfying my craving with peanut butter on celery. It has become my new favorite snack!

Ants on a log...minus the ants =)

Tonight, I had chicken breast, green salad, and yams for dinner. This means tomorrow is a no carb day. Chicken breasts and veggies shall fill my tummy for the day! I have been slacking on my water intake, (I noticed while teaching my class because my mouth was dry) so I am making sure that I am drinking plenty before I go to bed tonight.

I really need to focus on my last week of my challenge. This is the FINAL STRETCH and I will be finishing off my last day of my challenge while on an airplane to Hawaii. (That means my "after" pictures will be taking place on the beach!) I can tell my body has changed and I have received many comments from co-workers at Nordstrom and 24, but I know I can work a little harder. I mean, its only 24 days, so why not put all of your efforts for ALL of these days?...right? Wish me luck. I am almost there!

Thanks for your comments, emails, and following me throughout my challenge! If you are interested in taking on your own 24 day challenge, email me, and I can coach you through it!

higafit@gmail.com

www.advocare.com/12057755

Happy Mother's Day!

Happy Mother's day to all the Mama's out there! Everyday should be Mother's day and you should always be thankful for that special lady in your life. I know I am. :)

24 Day Challenge: Days 8.9.10

Last few days of my Herbal Cleanse and I am feeling great! I weighed myself the other day and had to do a double take at the scale... it said 132. 7lbs?!  That is not exactly what I wanted but I can't complain! I have not seen those numbers on the scale since high school!! The first week was kind of a test trial to see how much food I needed to intake for the amount of activity I did everyday. As a result, I am eating a little more because my metabolism is speeding up. Now here comes the final stretch ...days 11-23 LEAN-IN-13 ZIG ZAG Program. Same concept except a little more strict. This program will get my metabolism back on track and push my body into "fat burning" mode. My ultimate goal entering this challenge was to decrease my body fat percentage...so I am super excited for the last part of this challenge! The Zig-Zag program has two different days, "burn" and "refuel." Burn days consist of NO  Carbohydrates or fruit ...only protein, vegetables, and healthy fats. Refuel days are when carbohydrates and fruit are incorporated back into meals. The suggested ratio is 3:1 (burn:refuel) but I am going to do a 2:1 ratio. (Please note there are two different options for step 2.) BRING ON STEP 2!

SHOUT OUT:

I was just on Facebook and in my news feed a picture came up that caught my eye and made me really happy.

Meet Shalonda.

Shalonda and I met at Kentridge High School. She was in my brother's class and we were all in various clubs together my senior year. This picture made me happy because of her progress she has made over the past 8 months and how she has stuck with it over time. It is people like her who remind me how much I LOVE the industry I am in and why I am in it. Through the triumphs and pitfalls, she is down 40lbs and still going strong. All it takes is watching your diet and hitting the gym. I can't wait to see her progress over the next 8 months! YOU GO GIRL!

Questions? Comments? Concerns? Want to order your 24 day challenge?

Email me: higafit@gmail.com

24 Day Challenge: Days 4.5.6.7

I am about one week into my challenge and the herbal cleanse phase has 3 days left. It has been extremely challenging eating every 2-3 especially when you work in retail. I never seem to eat at the same time and when I plan to try and take a 15 minute break...it never happens. Another problem I encountered was...Am I eating enough? I am just below the second category of weight but am more active than the average person, therefore I found myself hungry within 1 hour of eating. I decided to increase my food intake and it made a positive difference. It hasn't been hard to eat clean. It's actually really easy and because I prepared my food at the beginning of the week, which makes packing food in the morning quick! I don't really drink, so that hasn't been a problem...but what I have been craving are SWEETS! So...I had to give in just a little bit today and treated myself to Yogurtland aka FROYO.

gluten free. non-fat. anti-oxidant rich. calcium. Live & Active Culture. Kosher Certified.

I always get the original tart flavor yogurt and choose healthy toppings such as strawberries, mangoes, and mochi balls. I had to do it...I had to satisfy my craving!!!!

Day 8 should be a great day because I am just working at the gym, working out, and teaching Kick Butt Bootcamp (Mondays 5:30pm, Downtown Seattle 24 Hour Fitness.) I will be able to eat every 2-3 hours and get in a great workout! WAHOO! I can't wait!

SHOUT OUT:

I want to say CONGRATS to my boyfriend, Tali, and his team the Ko'olau Hurricanes for winning the HPFL Championship yesterday over the Wai'anae Sharks! He has always been a great athlete but he tells me he is the strongest and most athletic he has ever been! We workout together every chance we get and we like to challenge and push each other. It's nice because we have different athletic backgrounds and we learn a lot from each other. I can't wait to see him on the field next season! =)

Tali Ena #9

Surround yourself with people who live active and healthy lives. Find someone who you can walk/run/bike/lift weights together...it's always nice having a workout buddy! Take GROUP FITNESS classes! Many of the members at my gym who take my classes create relationships with one another because they see each other every week. Same time, same place! The atmosphere in the classes are AMAZING! Come try one out!

Lastly...take time out of your day to spend with the people you love. (Family, friends, significant others, pets...etc) If its a nice sunny day, take them on a walk!

My Dad and Grandpa Nakashima (86) taking a walk in Jefferson Park.

(If you look closely Grandpa is walking without his cane!)

It is always important to "keep moving" and to "stay active"

Questions? Comments? Concerns?

Email me! :)    Higafit@gmail.com

24 Day Challenge: Days 1.2.3

Welcome to my first blog! ENJOY! It has been a hectic but glorious start to my 24 Day Advocare Challenge. I was meaning to begin my blog on day 1, but day 3 will do. =)

Day 1: Before pictures... (I woke up 10 minutes before taking these)

Weight: 139

Body Fat: 19%

After day 1, I already felt an increase in my energy level. I'm not sure if it was because I was eating clean or if it was because I was excited from all the clothes I purchased at Nordstrom...or BOTH! It has been helpful to have detailed instructions on what to eat, when to eat it, and what to eat it with! Makes meal planning so much easier. I prepare food that will last me a few days so that it will only take me a few minutes in the morning to grab my food. Days 1-10 are a cleanse. Fiber cleanse in the morning, followed by breakfast, mid morning snack, lunch, mid afternoon snack, dinner. Eating clean, every 2-3 hours, with certain supplements, 1 gallon of water, and no alcohol... pretty simple, yah?

The first set of food was simple: Chicken breast, broccoli, brown rice, strawberries, and almonds.

(Containers from Costco! thanks Mom!!)

I find the hardest part is to eat 2-3 hours after each meal. Although my food is packed and ready to go, my days are never the same and when you work in the largest BP in the Nordstrom Company, it's hard to find time to "take a 15." I have also been drinking WAY more water to help flush out the toxins, which means WAY more trips to the bathroom. I had the sudden urge to go potty in at the beginning of my Pilates class yesterday and had to hold it the entire class...LOL!!

Why am I doing the 24 day challenge you ask? 

Working in the fitness industry, I am constantly surrounded by other fitness professionals and supplements and I wanted to see what the hype was all about. I have heard many great things about Advocare and how many people who have tried the Challenge have seen great results. Advocare has a team of scientists that developed each product and made sure they were safe. I am always looking for ways to improve my health and fitness...especially when it comes to FOOD. I am a lover of sweets...DESERTS...CANDY...CHOCOLATE...COOKIES...EVERYTHING, so i thought this challenge would be a great way for me to get back to eating healthier. It usually takes a person about 3 weeks to change their eating habits, so i thought this would be perfect.

In the long run, I would like to maintain my weight but decrease my body fat percentage to about 15%.

I am very excited about this Challenge and will have weekly updates!

Visit the website or email me if you have any questions!

higafit@gmail.com

http://www.advocare.com/