Who Let The KERF Out! (Woof, Woof!)

November 30, 2008

Cardio funk was so fun!! I got to the gym a little early to warm up on the Stepmill and did about 20 minutes before class started. I walked into the gym to find it PACKED with people – all kinds of people too! Hip hop girls, old ladies, lots of young professionals and a few men! But seriously, there were probably close to 100 people there. All of a sudden the music just started and everyone started doing this latin kind of dance move and I just had to join in and catch on. I’m so glad y’all weren’t there watching me!! People were breaking it down!! It was one of those times when I felt stupid until I realized that everyone else was doing it and no one was looking at me. Throughout the class the music kept changing to a new song and we had about 3-4 moves per song that we just repeated until the next one. Some funk, some dance, some hip hop, some latin – and my favorite was Footloose when we did a kind of jazzy dance move :) I definitely want to go back! My HRM reported just under 300 calories burned (including going 5 minutes past time to leave so a total of 65 minutes). Not bad!

At about 4pm I had some plain yogurt (a free single serving Stonyfield I got) with chopped apple, cinnamon and PB


Once home we threw together last night’s stir-fry with leftover chicken marsala


For the veggies I steamed 2 heads of broccoli, 1 sliced carrot and 2 heads of baby bok choy in some water until tender and seasoned with salt, pepper, whipped butter and some splashed of tamari (soy sauce upgraded).


And we reheated and chopped the chicken and noodles from Friday’s dinner. YUM!



I ended with a small handful of Trader Joe’s mini meringues


I’ve got a ton to do before 9:00 bedtime, including a bath to replace my post-workout shower.

See you in the morning for the LAST FULL WEEK OF CLASSES!!!

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{ 30 comments… read them below or add one }

1 Halie November 30, 2008 at 8:26 pm

That class sounds like a total blast!!! I love classes like that but they aren’t that popular in my area unfortunately :( I’m so glad to hear that you went to it and enjoyed it!!

Veggies look delish!

Enjoy your last night before the week begins!


2 Jen November 30, 2008 at 8:33 pm

love the title 😉


3 Shelby November 30, 2008 at 8:36 pm

That class sounds like so much fun! I wish I could find a class like that around here.
Yum, your veggies and yogurt bowl look tasty! And those mini meringues are so cute =)


4 Erica November 30, 2008 at 8:36 pm

Its so fun to do a new/different work out! Glad you enjoyed the funk! I use to teach a class like that and loved it! Dinner looks really yummy! It is my husbands last week of classes too! I can’t wait for him to be on break!


5 Lou November 30, 2008 at 8:36 pm

Hi Kath,
you are my inspiration! I’m from Canberra Australia and I am in love with your blog. I can’t get enough of it.
Every time I need a little break from my work at the computer I click on your site and read whatever I can.
I too am a teeny-weeny (only just 5 feet) and have 28lbs to loose (currently 138). Since finding your blog, I have had the most delicious breakfasts and managed to loose more weight in a fortnight than I have in 2 months!! Thank you.


6 Lou November 30, 2008 at 8:38 pm

whoops, apologies for my spelling! I meant “lose” not “loose”!


7 ashley (sweet & natural) November 30, 2008 at 8:38 pm

That class sounds like so much fun! I’m counting down days of work left til my winter break too.


8 VeggieGirl November 30, 2008 at 8:40 pm

Super-fun cardio class!!

Good luck with the upcoming week!!


9 Megan November 30, 2008 at 8:44 pm

That class sounds so fun! I wish they offered that at my gym!

Good luck with your last week of classes.


10 Sharon November 30, 2008 at 8:45 pm

Hooray! The holidays are just around the corner!


11 Sara November 30, 2008 at 8:46 pm

Hey Kath!

I’ve been reading your blog for a while now and I love to hear about your latest food adventure. You are a great role model for young women to take action when it comes to living a healthy lifestyle. I’m a senior journalism major at Ohio University, who got to the point where I realized it was time to take action.

I’ve been losing since September, but have lost some of my motivation now. Partly because my body feels good – I’m at 130 now at 5’6″ and partly because of the holiday season. I’d still like to lose another 5 pounds to reach my happy weight, but I need some inspiration to stay away from Christmas cookies and other temptations with being home on break.

Any suggestions? Thanks again and keep up the great work.



12 Mel November 30, 2008 at 8:46 pm

Dinner looks awesome!

Sounds like your class was just a ton of fun! Makes me want to take one like it.


13 coco November 30, 2008 at 8:49 pm

Such a fun cardio class, I wish we had it at gym too!

Great dinner as usual!!~~

Have a great evening!


14 Kath November 30, 2008 at 8:53 pm

Lou ,
Thanks for the comment!! Best of luck with your weight loss.

Sara ,
Thanks! I guess my suggestion is keep reading 😉 I also find nothing more motivating than a fridge full of fresh fruits and veggies and a fun plan of healthy recipes for the week.



15 Maggie November 30, 2008 at 8:55 pm

That class sounds SO fun! Things like that make me want to join a gym instead of exercising on my own :)

Have a great night!


16 Madison November 30, 2008 at 8:56 pm

lol your title is so cute!!!


17 Oh She Glows November 30, 2008 at 8:59 pm

haha I know what you mean about not understanding the classes…that has happened to me many a time!

Congrats for it being the last week of classes! Yippee 😀



18 K November 30, 2008 at 9:01 pm

Glad to hear you enjoyed the class! It sounds fun :)

I’m jealous this is your last full week!!


19 Runeatrepeat November 30, 2008 at 9:19 pm

Stir-fry veggies are my fave. Good job on the class.


20 zestycook November 30, 2008 at 9:30 pm

Kath, Love the post title and the eats look great :)


21 Nikki November 30, 2008 at 9:56 pm

Your dinner looks really good! Have a great night



22 Victoria November 30, 2008 at 10:06 pm

Sounds fun. I have to admit, I’m extremely nervous in group class type settings. I just have no coordination and no matter how many times I tell myself no one’s looking, I still feel super awkward.


23 Nhuy November 30, 2008 at 10:26 pm

Cardio Funk, that is an awesome name!


24 Mara November 30, 2008 at 10:55 pm

That class sounds like a blast!!


25 bobbi December 1, 2008 at 12:32 am

Kath wow how fun, way to get your groove on!!! Love dinner..have a great week!


26 Foodie (Fab and Delicious Food) December 1, 2008 at 12:37 am

Glad you enjoyed the class! Sounds like fun!


27 Lauren December 1, 2008 at 12:39 am

Hi Kath,

I am an RD in CA, and I just wanted to say kudos for a fantastic website! Your blog is a great encouragement and inspiration to all those who are trying to live healthier lifestyles.

Your early morning workouts amaze me! One question about them (which you may have answered somewhere else on the blog…): Do you eat anything before your workout, or do you go cold turkey?

Thank you for your time! Congrats on almost being done with another semester!


28 eatavegan December 1, 2008 at 3:44 am

Hi Kath! Quick question: I don’t know if you’ve mentioned this elsewhere, but what brand is your heart rate monitor? I’m in the market for one, but there are so many choices! Thanks!


29 Kath December 1, 2008 at 7:22 am

Lauren ,
Thanks! So glad you like KERF.

I used to eat a pre-workout snack every morning, but this summer when I had to be in class at 8 and squeeze in a workout beforehand, I literally didn’t have a minute to spare and started skipping my snack. I learned during those weeks that my body really just needs a big glass of water to take away that morning “hunger” – or really just to delay it an hour until breakfast. While my toast+PB combo usually didn’t bother my stomach, I do find that I feel better during my workouts on a relatively empty stomach (and drinking my 24 oz water bottle) than when I have had food. So it seems to be workout well going cold turkey :)

It’s a Polar F4 – on the FAQ page!



30 HangryPants December 1, 2008 at 9:16 am

Cardio funk sounds so fun!!! What a nice way to break up the monotony of an elliptical or treadmill.


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