sweetness & fitness mantras

“Hi my little Sweet Pea!” – my mom

“Have a good day Sugar Plum” – friend

“Hello Sweetness” – yoga teacher

“Good morning mi Amor” – fiancé

“Sambody Sexikowski!” – girlfriend (She gifted me a few magazine subscriptions to that name. haha) 😀

“<3 YFA” – YFN

Don’t you love sweet little nicknames?  I do ;D


Was just thinking about how sweet positive thoughts can keep you going.  Like mantras when you’re working out. Do you have any mantras you use while running?

Here’s what pops into my head when I’m trying to stay in the work-out mindset:

Random Thoughts:

“Just keep swimming, just keep swimming” I mean isn’t Finding Nemo inspiring?

“You’ve got this. ___ miles/minutes done and ___  miles/minutes left.”  Calculating how far I’ve gone or what I have left to do pushes me.

“You had a big breakfast- let’s burn it off. OR You’ve got a yummy meal waiting for you!” Ok yea sometimes I think about what I ate for fuel or what I want to eat after my workout.  Who doesn’t?

“Just to that tree. Just to that street.  Just to that car.” Continually naming and achieving small milestones while running encourages stamina.  When I’m tired and don’t think I can run one more mile, breaking it up into , “ok that tree, ok just this stop sign” makes the total distance more attainable.

Faster, Stronger, Relaxer” Repeating this mantra to myself has been a great motivator.  Yea, I know relaxer isn’t a word.  But I read this mantra in a workout magazine and it stuck.   It rhymes and it’s exactly what I need to think about when I’m feeling tired and need that extra push.


Other Tips:

Make a playlist that makes you dance and sing! A great playlist will keep me going and pump me up!! I will sing out loud and dance along if I’m really having fun.

Wear comfortable clothes for the weather conditions of the day.  Dress for the weather! When you feel comfortable, you work harder.  When you aren’t overheating or freezing, your workout is easier to complete.  When I get a new workout shirt or outfit, I want to put them on and head out the door!

Find a workout buddy!  This is still on my to-do list.  Attending workout classes are a huge part of my fitness regime.  Without them, it’s hard for me to stay motivated!

Have fun! Love your workout or you’ll start hating exercise.

How do you stay motivated? Any mantras that you love?


Speed it Up Running Playlist- Feb 2014

I just don’t understand how some people do it.  How do they go out for a long run without any music?  I’m so conditioned to have headphones in my ears.   Don’t get me wrong, I don’t buy the newest fitness gadgets every year or need the best running gear….I wish I could afford that!

My ipod is about 6 years old.  6 years old?!?! That sounds crazy.  My fiance gave it to me for my birthday a few months after we started dating…….awwww.  Can you believe that I haven’t broken it by now?! 😉

When I go for a run, I’ll get out to clear my head and I NEED some jams blasting in my ears.

Ok so that’s not completely true.  I went for a short run with a friend the other day and I didn’t listen to music.  It was great and challenging!  Holding a conversation and keeping pace with a running buddy is hard work!

Wow this post is already so random.

Basically, it’s simple math.

Sammy – music = a run is not going to happen.

Sammy + music = moderate to decent run.

Sammy + new playlist = better, faster, longer run ====> happier Sammy

How do I find new music?

  • I love sifting through playlists from other bloggers! Share the motivation!
  • I’ll Shazam something I hear on the radio or check out the top singles in Itunes.
  • ANNNNDD at work I’ve been known to stand outside the door of the yoga studio and Shazam a song that I like.  Dork. Yes, I know.
  • Also,  I just read that Jennifer Aniston took Jimmy Fallon’s History of Rap skit and made a playlist with those songs.  Great idea.  I will be doing that.

THEN, I buy the singles on Itunes.

My current playlist is actually labeled “new songs” on my ipod…..but let’s change that to Speed It Up Running playlist.  It’s gotten me through a few recent 5 mile runs…so I’ll call that speedin’ in up….almost time to train for the next half marathon, don’t ya think?

Don’t worry, I have PLENTY of other songs that I’ve loved and that have gotten me pumped up for a run!  I’ll be sure to share those with ya 🙂





Did any of your favorites make the cut?

What songs motivate you? Anything new that you’re loving or do you jam out to old school?

fitting it all in: fitness & to do’s

I read an article in Redbook magazine that talked about not having enough time.  It compared how much free time men have versus women, how experts measure free time (time spent exercising or in the gym counts as leisure time), and figuring out how to take more “me” time.  Isn’t it always a struggle to get it all done? I know I always feel like I have a huge to-do list.

This week I’ve been pretty good with getting my fitness in.  I make it a priority and I’ve been loving lots of yoga.  My schedule is about to change so I tried to take as many classes as possible.

Monday: Cardio weights class & yoga class

Tuesday: 3 mile run outside & motorcycle ride

Yup we’re going to count the motorcycle ride as exercise.  I mean, I didn’t do the driving, but it takes some skill to hold on and I’d say it counts as a butt/ab workout. See my awesome huge helmet below.  Wearing that thing is also a workout 🙂


Wednesday: Baldwin Hills stairs & yoga class

Thursday: Short run outside with a girlfriend & popped into a zumba class for about 40 mins

Friday: Yoga class & walk

Saturday: Yoga class?? hike?

Sunday: Sunday Runday??

Yup we’ll see if I take a day off on Saturday or Sunday instead.

So what about right now?  What is my little inner to-do list telling me to do?

  • Get a car wash or wash my car
  • Clean the apartment
  • Look into at more schools to apply for
  • Meal plan for  next week and pick up groceries

How do I justify not doing said items?

  • I don’t want to spend $14 on a car wash and it’s supposed to rain next week
  • I took out the garbage, put away the dishes, and wiped down the counters….so it’s pretty clean
  • I’ve reached out to a few friends about their schools and programs and am waiting for responses
  • I wrote the fiancé a grocery list last week…so I  hope he’ll pick up some food so I can cook up and prep the meals

Soooo what am I doing instead?

  • Drinking a sparkling water
  • Catching up with my aunt via a few texts
  • Making plans for the weekend
  • Drafting up a few blog posts

I bet many of you are the same way…..a to-do list is rolling through your head right now. Especially if you’re trying to keep a healthy active lifestyle and eat well!!!

I recommend writing everything down and getting it out of your head.

Then take some time off and go for a cruise 🙂  Maybe listen to this overplayed, semi-obnoxious song:  for you country music lovers like myself.


Enjoy the ride and have a restful, healthy, FUN weekend!

Sambody? Samsquatch?

I started a blog in Jan 2011 under a name like “LA Adventure” but I just couldn’t get my voice out and I gave up.  I didn’t think I had enough to say.  I didn’t believe in myself and I wasn’t ready to commit.

Fast forward to about now.  Let’s join the party.  Let’s share my love of health, fitness, cooking, and food with the blogging world.  Let’s hold myself accountable and have my own WIAW posts! Ahh only something a blogger would get excited about.

OK so I had to find a name. I wanted it to combine a nickname and something to do with health.

Saambody? 🙂  I used to work for a meal delivery company and the chef always noticed when  my coworkers or myself had snitched desserts or fruit. “Sammmbody has been in the kitchen.” “Sambody was eating the string cheese/brownies/nuts.”  Ahh oh well Mario loved us girls 🙂  Sambody.com wasn’t going to work and Sammmbody cooks/eats/works out just didn’t have a ring to it.

Samsquatch?  Another endearing name that a co-worker so sweetly dubbed me.  I won’t lie, I love it – it’s so creative. But no not for the blog.

Sambalam? Nope not going to work either.

Samplicity? Taken

“Wholesam”….something…  I mean, the synonyms for wholesome are exactly what I want this blog to be: nourishing, healthy, nutritious, sensible, honest, open, fit, clean.  And “taste”, well I also wanted to share random musings, travel, and other pieces of my life.  I wanted this blog to be a sample or “taste” or everything.  Plus Wholesambody was taken 🙂

Winner winner chicken dinner- wholesam taste became the name.

Now I’ll leave you with this adorable photo of my girlfriend’s sister’s pup….because he’s just so cute.


mix it up: 1 minute blondie mug cake

First, let’s just say that I’ve been mixing up my workouts so I don’t get bored!

Fitness this week was a little different than normal, since my brother was visiting (big smiles!!).  He’s a pretty active guy so I wasn’t worried that he’d hate if I took an hour for the gym or if we went out for a full day of hiking or walking.

Second, let’s rewind a bit to an unhealthy treat I’ve been mixing up this month! I’ve  been craving carbs and sweets like nooooBODY’s business and have discovered a delectable mug cake recipe…it’s been a delicious indulgence but will NOT make it into my meal plan for the next few weeks….. time to kick the sugar addition.

If you want a heavenly, guilty treat, try making this:

MIX IT UP One-Minute, Mug Blondie:

  • 2.5 tablespoons whole wheat flour
  • 2.5 tablespoons sugar (eeek I know!)
  • 2 tablespoons coconut oil
  • Water (enough to make a wet dough mixture)

Microwave for about a minute  or until desired doneness (I like it a little more raw so it was like cookie dough).  Be like me and enjoy it with your fiance’s peanut m&m’s or the last of his chocolate cocoa ice cream (both of which I hate having in the house b/c ultimately I will eat them).  Sometimes you just can’t stop.

MMM now that I have you craving sugar, let’s describe what I’ve been doing to BURN off those calories:


Monday: Cardio Sculpt Class at my gym (one hour class with full body toning using light weights  (2-5 lbs.) plus cardio: jumping jacks, burpees, boxing, shuffles, etc.) This class is taught by one of my favorite teachers, Alfredo.  Let’s just say he’s a spandex-wearing-bust-out-a move-hands-on kind of teacher. Hilarious.

Tuesday: Power Yoga morning class at the yoga studio (one hour yoga class that incorporated a lot of abs)

Wednesday: 5 mile hike with my brother and fiancé, moderate intensity; plus lots of walking!

Thursday: Popped in to an evening Zumba class for 40 mins of booty shaking

Friday: Yoga class (1 hour and 15 minutes, great stretching, focus on balance and alignment

Saturday: 5 mile run! slowly getting back at it!

Sunday: the plan is to do a few toning routines: Love Your Body Series- Tone It Up. I love K&K!

What was your favorite workout this week?! Any classes that I need to try? I wish my gym had spin classes- I have yet to try one of those out!