2010 Let's Begin!

Happy New Years Eve!

Today we end "Shine in 2009" to start "2010 Let's Begin"
Time to start over and add to our personal growth, and become who we want to become.

2010 is within!

I will set my goals and inspirations on improving my life, myself, adding quality to my life to make my destiny the absolute best.

Praise God - spend more time in the word

Stay in the zone - in the moment not multi-tasking

Face my fears - breath and visualize the outcome

Increase my relationships - bond more by opening up even if it hurts

Change my mental programming - listen to great leaders over and over again until it is MY programming

Help others - stay motivated and feel good about themselves and let them know I care

Let go of past - today is a new day, a present

Remain in action mode - as long as I am moving forward I am not moving backwards or stagnant

Find mentors - keep close to those that I can grow and learn from that are where I want to be at

Take time to reflect - what I did, how I can do it better, and who can help me where I am lacking

Give praise - find good things about others and praise them for what makes them special

Empathy - learn to do this and understand the true meaning of it

Control - don't take control of situations that are not mine to control, stop fixing and giving the answers, instead just listen

Grow - do something new each month I have never done before

2010 Let's begin!


Now its all the rage in the news "Taco Bell Drive-Thru" diet!
www.examiner.com/x-28813-St-Louis-Fitness-Trends-Examiner

Can the Taco Bell Diet work?

The new Taco Bell Drive-Thru diet....can it work?

http://www.examiner.com/x-28813-St-Louis-Fitness-Trends-Examiner

Lets think about 54 pounds = 2 years = 27lb a year.

That would mean cutting 250 calories per day. 500 calories x 7 days a week = 3500 = 1lb.

3500 per week = 1lb x 52 weeks per year = 52lb per year.

So that would mean she would have to cut just half of that per year to equal 2 yr 52lb loss, and that could be done very easy with a few more adjustments getting her to 54lb loss.

Just 2 sodas at 20 oz would cover that. 120 per serving x 2 = 240. Take away just 10 more calories by an exta taking the stairs or a few less fries, or skip a bag of chips and your there.

Im just wondering what kind of workout she does......yes it could work.

Goals 2009 vs 2010

This is me doing handstand pushups, so far the most I have done is 2 sets of 3 but only 1/2 way.

2010 Goals:

I will conquer 3 full handstand pushups

Beat my record time of 9.33 minute mile

Do more strength training and yoga then cardio

Cut down on sugar. I beat the carbs in 2009 now I will beat the sugar in 2010!

Turn my weaknesses into my strengths

Break the 22% body fat plateau

Eat more veggies

Increase my lean muscle mass and decrease my body fat to 20% and break the 21% barrier in 2010!

Become more financially secure increase my auto savings deposit

Cut spending 10%


As I look at 2009 here are goals I accomplished:

Started Trainer T. Foundation to fight obesity in kids

P90X Graduate (currently working on round 2)

Completed my website & got videos up

Started writing & branding myself

Add to my networth

Give back to my community teaching free group fitness

Ran a 5k in 9.33 minute mile and came in 3rd place in class

Got a pullup bar

Paid off my car

Cut down on buying shoes

Reached my goal weight

Getting the Rockstar Body........

7 Days Till Christmas!

I just can't wait for Christmas and its just 7 days away!
I enjoy being off work and sleeping in a bit, being with my family....oh and the TREATS!

I will try not to over indulge, and thankfully my mom has not made her home made fudge in years. High calorie and sugar over drive, but delicious none the less.

We found out my sister is going to make it on Christmas Eve!!! And stay for a few days, I will get to see her 2 of the days then my vacation will be over.

Have you started thinking about resolutions?

Can you believe its going to be 20-10? When you say it that way, twenty ten, it sounds like a really cool year for something fabulous to happen V's two thousand ten.

What have you accomplished and what other things do you want to master?

Time to get the dream machine and goal planning session fired up, because it won't be long and we will be in a new year.

Today's workout:
Biggest Losers Last Chance 10 Min Upper Body

This is what I remember on this workout I did not have time to write it out. I used 10lb db on all except lateral lifts I used 5lbs db.

Each move was 30 seconds, and you have to do the 5 minute warm up prior to this bc it goes RIGHT INTO the workout.

Bicep curls
Back rows - bent over
Leaning side lunges w/bicep curls
Over head press
Plank rows
Plank lateral lifts
Tricep kick backs
Push ups - used my Yoga paws...love them!

I will do the lower body workout this weekend, and my stats and then update the full review. Either way, this is worth the $10 because it is fast and fun so the workout really goes by quick.

Considering P90X is very slow moving and methodical its quite a difference. I was supposed to do Yoga X today, but decided to do this instead and I will take the Power Yoga class on Saturday at the gym.....with my Yoga Paws!

Getting the Rockstar Body.......
www.examiner.com/x-28813-St-Louis-Fitness-Trends-Examiner

BL New Last Chance Workout DVD Review

I just got the new BL Last Chance workout and did it this morning instead of my P90X since my Back & Bicep dvd is being fixed.

I completed the 5 minute warm up, and the 25 minute workout. I did not do the cool down, or the 2 other 10 minute workouts included on the dvd.

Biggest Loser Last Chance Workout:

What I liked about it:
JM - need I say more? She is pretty supportive, keeps on them for form corrections
Circuit - cardio & ST alternating
Moves quickly - each move = 30 sec
Some modifications shown
Variety - several types of moves for each movement
My heart rate stayed in the target zone

What I did NOT like about it:
JM - is kinda dorky, even stating "she does not have balance that's why she's the trainer" and "she's skinny so she does not have to do the moves"
No timer or count down to show next up coming moves
Not really an "advanced" workout - you could add more weight but it is what it is.

I wish I would have wrote all the moves down, here is what I remember:

5 min warm up - high marches, arm circles, hip circles
25 min total workout
30 second interval circuit, switching from cardio to strength training.

This is a great beginner, or intermediate workout program here is what I remember:

3lb db on all lateral lifts
5llb db on all tricep moves
10lb db on all back and bicep moves

3 types of jump rope:
Standard
Criss cross
1 leg

Regular jacks
Plank jacks
Scissor jacks

Mountain climbers
In and out Mountain climbers
In and out, jump in and back Mountain climbers

Pushups
Plank pushups (down to elbows and back up)
Plange pushups (1 hand forward, 1 back then switch)

Lunges
Side lunges
Back lunges

Crosses
Hooks
Upper cuts

Side kicks
Front kicks

I got this for $9.99 at Best Buy and its worth the $10.

Getting the Rockstar Body.......

P90X Round 2 Day 47 Plyometrics

Here is my workout today:

Pre workout snack

1 c coffee

1 banana

1 scoop of choc whey

P90X Round 2 Day 47

Workout - Plyometrics

Mood - GREAT

Wt = 116

Time of workout = 40 mins

Cals burned = ?

30 seconds to 1 min each move.

Walking lunges

Jump squats

Air Heismans

Swing kicks

Turn squats

2 tire heismans

Circle runs

Squat reach jump

Squat switch pick ups

Jump knee tucks

Mary Katherns

Leap frog squats

Twist combo Skis - right, center, left, center

All around jumps

Rocks star hops

Gap Jumps

Squat Jumps

Military Marches

Getting the Rockstar Body.......

The Secret To P90X

This is the secret to P90X........Yoga Paws!
www.yoga-equipment-store.com/index.php

I just got these in yesterday, put them on and wow! I could not recommend anything better. For P90X I used these this morning with my chest, shoulder and triceps workout and cranked out my pushups! REGULAR ones, not girly! They were also form fitting to use my weights with them. I would not really replace my weight gloves for anything but just to not have to take these on and off it worked out perfect.

No kidding these are a powerful change in my workout, now I can't wait to do the yoga with them. What makes these great is the fact that they are padded, made my wrist feel so much better because I felt stabilized putting less pressure on them. Easy on and off, and comfy on my tile floor in my workout room and you could use these on carpet.....buh bye yoga mat!

Here is what the company says about them, and I AGREE its the best $27 I have spent. I ordered them from Target.com since I had NO idea they had a website, or a dvd.

"The inspiring and unique way to stabilize your foundation when doing yoga postures and Pilates exercises. A revolutionary mini mat design provides solid support, extra padding, and peace of mind. Fitting in your purse, pocket, or travel bag. Going somewhere? No need to lug that mat around with you anymore cause these things are ideal for TRAVEL!"
(plus right now they have old stock for $10 a set)

The secret is out of the bag now, its up to you to decide if this is a product that will take you to the next level of P90X training like it has me. I'm thrilled!

I taught Zumba last night, it went great. We really worked up a sweat and the class got it after I put it all together so it was a lot of fun along with a good calorie burn. I think I will teach this again, and maybe even get certified in it....I may be hooked!


Pre-workout snack
1 banana
1 scoop choc whey
1 c 1% milk
1 c cold coffee

Post-workout snack
1 c non fat yogurt
1/2 scoop choc whey
1/2 apple

P90X Round 2 Classic Day 46

Workout - Chest, shoulders & Triceps
Mood - Good
Wt - 116
Time of workout = 55 min
Cals burned = ?

20 Slow pushups, 10 fast
15 - 5lb inout/shoulder flys
20 Chair dips straight leg
15 Plange push up - elbows next to chest
10 Plank pushups - like your doing a head stand
15 Side tri-rise
10 Floor flys each side
15 - 5lb Scarecrows
15 - 10lb Overhead tri-extensions
15 Two twitch speed pushups - vary speed sets
20 - 5lb Y-press
20 - 5lb laying tricep extensions
20 - 5lb leaning tricep extensions - I did from triangle stance, not chair
0 - One arm pushups
40 - 3lb weighted arm circles
12 - 5lb Throw the bomb
5 Clap/Plyo pushups
10 - 5lb Slow-mo throw
20 - 5lb Front to back tricep extensions
0 - One arm balance pushup
15 - 5lb Fly-row press
25 - 5lb Dumbbell cross body blows

Yuck P90X never ending phase 2

YUCK P90X!

I can't wait to get done with phase 2 of P90X, I am on a mission to complete round 2 the classic version.

This weekend I did hit the gym and got in a great workout and yesterday and today P90X. I was productive and got up a new T- jack youtube and all my paperwork in my spreadsheet.

Cards are mailed....woo woo!
Packages sent.... woo woo!
Ready for Santa.......woo woo!

Pre -workout smoothie
2 banana
2 c 1% milk
2 scoop choc whey

it was too thick for me, tommorow I will add some coffee to this yum!

Post-workout snack
1 c yogert non fat vanilla
1/2 scoop choc whey
1/2 c blackberries

P90X Round 2 Classic Day 45

Workout - P90X Stretch
Mood - Relaxed
Wt - 116
Time = 40 Mins
Cals burned = ?


Static Stretches:
Neck
Back up the car
Head rolls
Chest, back and shoulder stretch combo
Topas
Wrist, forearm
Back wrist
Dreya forearm stretch
Arm circles
Shoulder tris

Ballistic stretchs
Shake outs
Hug yourself high-low

Static Stretches:
Reaches
Back/front stroke
Side stretch
Roller
Seated spinal stretch
Cat stretch
Glute stretch - I did this hand behind hamstring not knee
Wide feet forward bend - I did this arms closed
Triangle

Getting the Rockstar Body........

How to make progress

Progress not Perfection.....

How many times do I, or others feel like we are not getting to that "perfect" body fast enough?
We have to remember that we are making progress, every week, every day, and every hour. Our body is very smart and it is easier to slack off and let it get comfortable then to make progress. But YOU can do it, keep the momentum of progress and you will get results.

When it comes to "perfection" leave that to form.

It is more effective to have great form then quantity, so keep that in mind when you think you want to crank out a bunch of moves thinking they will get you more results.

The same thing is true you your life. Lets say you make a job change and your thinking how great its going to be. Lets face it, its new and all NEW things are great. You are learning and using parts of your brain you have not before or in a while and you are excited! Then you get started and you are making progress... but you are not making as much progress as you thought you would, or you have not seen the results you wanted yet.

Think progress......

You know as you do this you have to remember, you are not perfect...so don't think "perfection" here either. Its just that you may have a learning curve, you may have to find others to help you succeed, and you may even have slower progress then you thought because of time limitations, or organizations skills or even motivation.

So think progress.....

Change is HUGE and so is progress so try to remember that. Everyone is given the same amount of time in the day, its what you do with it, how you use it that makes a difference in progress. When you strive for perfection in anything you set a very high standard that may never be reached.

You can make progress in baby steps or big steps that choice is yours. One thing I recommend is that you don't try to make progress in many things at once. The reason is energy goes where focus is, and when you have too many things to focus on it can be exhusting on your energy level as well as frustrating.

So track what you are doing, look at your progress and even though it may not be "perfection", it is getting you where you want to go, and what you want.

Think progress not perfection...

Whats It Like To Loose 1/2 Your Body Weight?

I'm not sure of that feeling but Danny from the Biggest looser sure does! And he sure does look great and his wife does too. I am very proud of him and his family for support and winning, he was my choice. (I only got to see the last 10 minutes of the show I was at church service)

I wanted to do this blog about what does it take to do that, even though this is nothing I have never achieved personally.

In all my years of working with others, trying to change how their body looks I have never had someone loose 50% of their body weight. (30lb is my clients record for loss)

It would mean you could do things, you could never even think of doing before and doing it with confidence. Getting your life back. When I saw Danny win, and he made the comment "I was determined to win" that was all that was needed to be said.

Period.

That is the secret to weight loss success, and two other BIG elements:
Support
Goals

His support came from his family, people on the show (especially Liz) and his trainers.

His goals were to beat Rudy, period. Sure it was also to get healthy for his family but his goal was to be better then Rudy. To beat Rudy each and every week on the scale.

If you have lost more then 50% of your body weight, please let me know and what was your secret? I believe if you think about it, It will come down to the 3 things that I feel are the secret to any transformation, or with any weight loss.

1. Determination
2. Support
3. Goals

You can say what ever you want about a turning point in your life or wanting to make a change in your life, I feel these principles are in my opinion the true key to lasting success. A determined person can not be stopped.

Period.

Todays workout should have been P90X day 43, still a twinge in my back left lower side so I did pilates.

Workout snack:
1 scoop choc whey
1 c 1% milk

Workout = Pilates
Mood = Cold 50 mph winds!
Wt = 115.5
Time of workout = 20 min
Cals burned = ?

20 min Pilates
Saw
Twisting saw
Side bridge
T-stand side bridge
Roll up
In and out Vs
25 reverse straight leg crunches
Pilates 100
OMY - Upward facing dog

Getting the Rockstar Body.......

4 Minute Fat Blaster Workout

This weekend was a very productive weekend and I feel good about that.
I got my video up, 4 minute fat blaster set to Zumba music www.youtube.com/trainertfitness

Why do I feel so productive?

All my holiday shopping is doneAll holiday gifts wrapped

All paper work for year end organized

Christmas cards bought

Stamps boughtReady for Santa ;-)

Some how I feel like its all coming together, you have to love that feeling don't you?

Went to the gym on Sunday and blasted out a good workout, over 300 cals kicked to the curb! Saw 2 of the regular peeps and they missed me and said I looked amazing that made my day. I am stuck on day 42 of P90X, lets hope this week I get that done or thats the plan.

Then it was church and fellowship followed by food and decorating of the church.

I love to decorate!

I took 2 of the front Ficus trees and turned them into Poinsettia trees and added lights and ivy too. They were very lovely, and it took me about 1 hour to complete. Mostly because of the fact I needed green wired lights and they had to get them from the kids church (where I teach my Monday night fitness classes) After that it was off to the cemetery to decorate my dads grave. This year I choose red poinsettias and variegated ivy, last year I did blue and sliver he loves blue.

Today: Off day

Teach circuit tonight with balls, stability and medicine

Sunday: Workout - Cardio & upper body

Mood - Muscletude!

Wt - Forgot

Time of workout = 50 mins

Cals burned = 315 + ST
30 min eliptical = 4545 steps

5 min increments:
Level 12 incline 4

Level 15 incline 4

Level 20 incline 10

Level 20 incline 4

Level 15 incline 10

Level 12 incline 4

In and out lat pull down T. style

3x12 40lb

3x12 40lb seated back rows, 2 sets feet on floor for core

3 sets 1 min plank

Downward dog to plank sets

1 min Cat to cow

Splits practice

X side stretches

Getting the Rockstar Body.........

P90X Round 2 Plyo Day 41

Today was P90X Plyo Again, I finished what I did not get done yesterday it was about 25 minutes. I found a great blog on the Plyo P90X with lots of pictures so check out Liveitbuzzed.com

He did a fabulous job posting the moves so you get a better understanding of this workout. I find it the one I enjoy the most. I have always loved jump training even with bad knees. You can still modify but not jumping as high, or keeping your legs tighter together for support on the knee caps.

Here is my workout and smoothie:

1 c 1% milk

1 scoop choc whey

1 c spinach

1 c blueberries (I wanted to add pb but did not due to fat/cals)

P90X Round 2 Day 40 (repeat day due to injury)

Completed workout GO T!

Workout - Plyo

Mood - TGIF!

WT - 115.5

Time of workout = 25 mins

Cals burned = ?

30 seconds each unless listed as 1 min

Run squats 180 jumps switch

Lateral leap frog squats

Monster truck tires

1 Hot foot "L shape jumps"

Pitch and catch (each side)

Jump shots (each side)

1 Football hero - tire up jog back

Getting the Rockstar Body.......

#1 Male Fitness Trainer Videos Online

Meet Ahmad Baari CPT

Making the best

http://www.makingthebest.com/youmadeit.html Offers a free download that you must simply check out!

I had the pleasure of writing about Ahmad and viewing his tough workouts online and he is a very fierce trainer. He has over 7,000 watching and doing his online videos, and has helped many loose weight and get healthy.

Here is a small sample from one of Ahmad's webesites:

Congrats, for taking the first big step! Okay, now we have to get to serious business. You need to get a garbage bag and go to your kitchen now. I need you to throw away HALF (just half) of anything that has the words:
ie.
-Sugar
-High Fructose
-Saturated Fats over 2.5 g
-Hydrogenated Oil

Next I need you to get a calculator, pencil and paper. This will be quick. I need you to: subtract your age from 220.
ie. 220 - (put your age here) = answer

Take the answer and multiply it once by0.65
and 0.85

ie. answer x 0.65 = lower end
and
answer x 0.85 = higher end

This is the formula that most never use when doing their cardio. When you do your cardio keep your heart rate in the (lower end - upper end) zone for the full 25 minutes or more.

To see your muscles, you have to shed fat. Fat does not come off in just one place. It is shed from your whole frame at one time. There is NO SUCH THING AS SPOT REDUCING!

Learn more about Ahmad and watch his amazing videos

New Month New Goals

Here we are in the last month of the year.... new month new goals!

Do-overs and readjusting, look for improvements.

This is the time to start to plan, so that failing is NOT an option during the busy times ahead. I also like to reflect on what I have learned and how I have grown and the goals that I have achieved. Anything that was not fulfilled can be place again on the game plan. It happens even to the best of planners and its ok.

Sometimes we have to step it up so that time does not get away from us. Speed is everything, keeping the mind on track to avoid negative thoughts that can create sidesteps and derailments. One thing you can do is use the term "cancel", when those brain waves that are not positive try to sabotage you. just say "cancel" and move on with the plan of action.

The brain is just a survival device that's all that it knows. You have to keep emotions in check and keep the goal in place, taking steps each day towards it. EVERY step adds up! I never knew how fast time goes till after age 45, so if your under age 45 time is of the essence use it wisely because it gets faster each year, REALLY faster!

December goals:
1. Finish out P90X round 2 (Dec/Jan)
2. Strive for 30 assisted pull ups & 5 Handstand pushups
3. Work on my financial plans - personal and business
4. Continue bible studies & prayer lists
5. Wrap up 4th quarter and all year end finances for CPA
6. Set 2010 goals - finance, business and fitness
7. Get my new Cardio T-Mix up and running
8. Continue What works journal entries, review past years entries
9. Commission artist for T- foundation artwork


Here is my workout today
P90X Round 2 Day 40

Pre- workout Smoothie
1 - scoop choc whey
1/2 c coffee
1/2 c cherries
1/2 c spinach
1 c 1% milk
2 tbs vanilla

Back hurt today, Plyo at lunch/after work split program

Workout - Plyometrics
Mood - Awww
Wt = 115.5
Time of workout = 40 mins
Cals burned = ?

30 seconds to 1 min each move.

Walking lunges
Jump squats
Air Heismans
Swing kicks
Turn squats
2 tire heismans
Circle runs
Squat reach jump
Squat switch pick ups
Jump knee tucks
Mary Katherns
Leap frog squats
Twist combo
Skis - right, center, left, center
All around jumps
Rocks star hops
Gap Jumps
Squat Jumps
Military Marches

Getting the Rockstar Body.......
If you have not seen the Bodyrock here it is
www.examiner.com/x-28813-St-Louis-Fitness-Trends-Examiner

Motivational Blog

Note to self: Personal development

" In ordinary life we hardly realize that we receive a great deal more than we give, and that it is only with gratitude that life becomes rich."
Dietrich Bonhoeffer


" So often we dwell on the things that seem impossible rather than on the things that are possible. So often we are depressed by what remains to be done and forget to be thankful for all that has been done."
Marian Wright Edelman


" Make it a habit to tell people thank you. To express your appreciation, sincerely and without the expectation of anything in return. Truly appreciate those around you, and you'll soon find many others around you. Truly appreciate life, and you'll find that you have more of it."
Ralph Marston


" Anger is the second name to failure and married to foolishness."


" Perfection should be a pleasant surprise, not an expectation."
Written in 2009 by Jared Scott


" Life is so short when you think about it. Don't waste time thinking about the little things that add up because they become a pile and a wall that you can't break down!!!"
Copyright © 2009 Marion Licchiello


" One of the greatest feelings in life is the conviction that you have lived the life you wanted to live - with the rough and the smooth, the good and the bad- and that yours was shaped by your own choices and not by someone else’s."
Copyright © 2009 George Wachira


" When you see the dead end of the road, take a 'U' turn, and start the journey again. It's only 'U' who can turn life's path in your own way."
Copyright © 2009 Swapnil Phansekar


" Your 'Past' is not your pass to fail. Do not allow what happened to you minutes ago, days ago, weeks ago, months ago or years ago be the reason for you not to strive toward success for your life. Stop looking for reasons to fail or find fault for your lacking and slacking. Your past is past, your present is present and your future is all in your hands."
Copyright © 2009 Antonio Talbert


" Treat everyone with politeness, even those who are rude to you... not because they are not, but because you are nice."
Author Unknown


" We may do anything to live a life but it's only personal relations that shape our life ...and only then we can say...wow it's my life."
Written in 2009 by Pranjal Borbora


If you want to change things, don't expect others to change, rather you change yourself first and you will be surprised to see the change around you.


Getting the Rockstar Body.....

Top 5 Reasons TV Make You FAT!

Sister Cindy, me, sister Sherry and mom & nephew Joey

I finally got to pick up the family portrait and I just love it. Thank you all for the ideas of what to wear. I am glad I bought a t-shirt for my nephew so it was crisp, he's 11 need I say more?

My stats for Friday I did on Saturday morning:
11/28
WT - 116 (that's a 2lb gain)
BF% 22.8 (up .06)
BMI 19.9 (up .01)

I got in 2 days of walks, vacuuming, and other then that I just enjoyed being with family and helping out mom. NO guilt, I just watched my portions, brought my water and whey. It was good to be home, I got all my Christmas decorations up since it was 70 degrees out. I'm all ready for Santa!

Todays workout:
P90X Stretch
20 Min incline walk at lunch
30 Min kickboxing class I am teaching tonight

Pre-workout smoothie:

1/2 c spinach
1 scoop choc whey
1/2 cherries
1/2 c milk 1%
2 tbs vanilla
1/2 c cold coffee


While I was there I saw, my sister Sherry and her son Joey (my only nephew) watch tons of TV. I am not a TV person at all, and actually only have local channels and just lost one of those. 2,5,11 & 30 so I never get to see Entertainment tonight because that was on channel 4 the one I lost.

I mean they know EVERY show, and how can that be there is like 100 channels that's just nuts! Everything from some guy eating the biggest food he can find in man vs food (which I need to write this guy, walking death trap) to a guy on a island back packing living off the land eating bugs and trying to make water. Ugg! Is there a need for this type of program? I guess so because its on right?

I got to thinking since I don't have cable or dish and had a chance see this for a couple days, I had a few things pop into my mind. Like this can really make people FAT! This is killing people, really wake up its like a mind control if you look at this objectively from a fitness level. Everyone is eating and really bad food choices, and they really make it all look too good!

So here it is my thoughts (and venting) about TV, and I ask you to turn it off, I think it creates mindless eating habits. Get moving, live your life and your dreams not something out of a electronic box.

Top 5 reasons TV makes you FAT:

1. Food commercials - this is insane! So many products bombarding you, every 2 seconds or it seems and the images are very clever marketing. (makes you hungry)

2. No movement - my sis and nephew just never got up! Like for an hour, it was crazy (lack of exercise)

3. False images - Who are these people? The actors that do these shows are very unattainable. Really either they are perfect or nearly perfect and I felt like I was being attacked by VS models, who can compete? (self confidence)

4. Makes you lazy - It sucks life out of you, just one show after the next its kinda like a drug (again no exercise)

5. Dumbs you down - Wow this is a big one! Really they must work hard at making people seem unintelligent! I am sure that biography and the history channel or cooking is NOT included those are learning channels, but they are also not the ones my family was watching. (again goes to confidence and self respect)

Sheesh I feel so much better now!

Getting the Rockstar Body.........

Asian-Style Salmon Patties Picture Blog

Women who eat out 5 times a week consume 290 EXTRA calories daily, time to start eating from home.

Asian-Style Salmon Patties


With carrots and white rice

I just tried the recipe from December Oxygen magazine, so tasty!
www.oxygenmag.com

The only thing that I added, was I did drizzle a bit of honey over the patty, and add a splash of low sodium soy sauce over the rice. (which would have been a prettier picture)

Asian-Style Salmon Patties

14oz can salmon (I used bumblebee)
1/4 c whole wheat bread crumbs
1 celery stalk chopped
1/2 tbs low sodium soy sauce (I used La Choy)
2 egg whites slightly beaten (I used egg beater egg whites)
1/2 tsp fresh grated ginger (I used canned spice)
1/2 tsp sesame oil
1 tsp olive oil

1. In a medium bowl mix salmon and next 7 ingredients, shape into 4 patties.

2. In a medium skillet, heat olive oil and cook patties until lightly browned on both sides approximately 8 minutes. Serve with a salad or brown rice.

Nutrients per serving:
Calories - 195
Total fat - 7g
Saturated fat - 1g
Trans fat - 0
Cholesterol - 80 mg
Sodium - 545 mg
Total Carbohydrates - 7g
Dietary fiber - 1 g
Sugar - 1 g
Protein - 26 g
Iron - 2 mg

Enjoy..........
Btw..here is my latest
www.examiner.com/x-28813-St-Louis-Fitness-Trends-Examiner

Make Time For YOU

I got this from Shape Magazine and wanted to share it.
http://www.shape.com/

Woman have always been multi-tasking powerhouses, but with the advent of 24/7 email and increasing desire to have it all, kids, career, and more taking care of yourself is on task that seems to fall off the list. But staying healthy doesn't need to take a ton of time.

Try these quick wellness tricks that you can implement without a second thought:

Maximize your meals - you have to eat and making smarter choices takes zero extra time. Load your meals and snacks with fruit, veggies, whole grains, low fat dairy and lean protein. Wholesome nourishing foods provide guaranteed energy on even your busiest days.

Shorten your workouts - Whether its cardio of strength training, you don't need to dedicate an hour to every session. Do a few 10 minute workouts a day, or if you only have 20 minutes, ramp up the intensity and hit it hard the entire time. Sweat is sexy, stress is not.

Stretch it out - Take two minute flexibility breaks a few times a day at your desk, or while watching TV at night. Stretching loosens tight muscles that can lead to aches and pains.

Love your skin- YOu have it for life so be good to ti! Slather on sunscreen every day to head off wrinkles, sun spots, and skin cancer. Your 50 year old self will love you for it.

Find a zen moment - Whether its a minute in the middle of a crazy day or a 30 minute soak in your tub, take time regularly to center yourself. Add in some deep breathing, and you'll dial back tension and improve your focus.

Now look at that you have several more house in the day to be superwoman!

Does Your Hair Predict Your Mood?

Bad hair days.....everyone has them right? I just wonder, does it put you in a different mood because of it?

This is something that I'm not sure I can relate with. Why?

1. My hair is 99.9% up, either pony, bun or twisted in a knot up top my head.
2. I have been a hair freak for my whole life. Yes my hair and me have a good relationship, I understand it, and it understands me.
3. I let it decided what it wants, I don't try to tell it what to do = happy.

Your thinking are you out of your mind?

Maybe...but what I have learned is that if my hair is not laying the way I want, I pull it back or let it go to the side it wants left vs right. Also I love head accessories don't you? Gives me a reason to get them out of the drawer and on my head, forces me to change it up.

Bands, pins, and clips and scarves......all good, all work when my hair has "its own way of thinking".

So does it predict my mood?

Not really, but it does predict my fashion for the day. (and sometimes cost me an extra 5 minutes in the morning yikes) If it needs a scarf or headband, then I will wear something more sporty. If it needs pulled back, I wear something more sexy or business like. The rest of the time, its just sweat drenched from working out and I don't really care what it does as long as I have some!

So I guess that just makes me weird. I let my hair decide my fashion not my mood....and I go with it happily.

Today should be day 35 of P90X Round 2 Classic but my dvd won't run my Back and Bicep today.

I did JM's 30 Day Shred Level 1.

Pre-workout(loved this one!)
1 c cherries frozen
1 c cold coffee
1 scoop chocolate whey
1/2 vanilla yogurt
1/2 c 1% milk

Post-workout
1 c cottage cheese low fat
1 c peaches
24 peanuts

Workout - 30 Day Shred Level 1
Mood - Woo woo
Time = 20 mins
Cals burned = ?

Friday stats:
Wt - 114
BF% 22.9
BMI 19.6

5 leg lifts from pull up bar

Here is my latest
www.examiner.com/x-28813-St-Louis-Fitness-Trends-Examiner


Getting the Rockstar Body......

Are You Label-Literate?

• 
  Are you label-literate?
  
  Plenty of food packages carry claims, and the US Food and Drug Administration has strict guidelines for the use of certain food label terms.
  
  Here are a few of the most common claim and what they mean:
  
  Low calorie – Less then 40 calories per serving
  
  Low sodium – Less then 140 mg of sodium per serving
  
  Low cholesterol – Less then 20 mg of cholesterol and 2 g or less of saturated fat per serving
  
  High fiber – Five or more grams of fiber per serving
  
  Good source of – Provides at least 10 percent of the recommended daily value of a particular vitamin or nutrient per serving
  
  Don’t be misled by some claims. To be fully informed, read the label yourself to determine exactly what your getting in every serving.
  
  Source: GHP Living Well
  www.GHP.COM

Balance Makes Or Breaks Yoga

My ear problem was effecting my balance.

My ear appointment went very well yesterday, he said the ear was fine and that he recommended I do medicine or surgery with a tube. I was like huh? The he said it won't hurt, just sting and that it would only take a few minutes and he could do it right then. I was like, sign me up! My co-pay is $50 and I did not want to pay that again. Yup, I am a baby with this stuff so I hummed and imagined I was walking on the beach collecting sea shells. It was over in about 5 minutes. 5 loooooong minutes, but done by a real great doctor that I trust.

There is a bit of squishy stuff sounding in it this morning so I left a message with my doctor I think from my shower. I had a tube put in yesterday, and he said that there was all kinds of liquid (snot like yum) behind my ear drum. Causing pressure and loss if equilibrium, and making me very un-energetic.

Well that explains the headaches, and more so, my balance problems with Yoga. I have been struggling the last month to hold a pose. I thought I have always had good balance, and was kinda dumb founded on why all the sudden I could not get or keep my footing. I was focused on breath, and getting good oxygen, my rib cage was open.

I had ear surgery about 3 months ago, and felt fine. Well unfortunately for the last 3 months little by little this area behind ear drum was filling up, causing me to eat 4 or more aspirin a day for my head ringing.

Talk about annoying! Ever have your head ring in a tone non-stop?

If you have allergies, I feel bad for you my sisters have them. I am sure you may have head pressure and these kind of things, but I never have. And if you recall, that was the reason I chose to have the surgery. I was starting to get crabby!

Like a phone that never gets answered, need I say more?

So hopefully I will get a call back today, and know that everything is ok. I will be going back in February. This should help me with my hand stand pushups....woo woo!

Here is my latest article on oxygen, which is so important in yoga or fitness
www.examiner.com/x-28813-St-Louis-Fitness-Trends-Examiner


Pre-workout smoothie - this was delish!
1 c cherries
1 scoop choc whey
1 c 1% milk
1/2 c cold coffee
1 tsp olive oil

Post-workout snack
1 c peaches
1 tsp olive oil
1 c low fat cottage cheese

Here is my workout today:
P90X Round 2 Day 33

Workout - Plyometrics
Mood - GREAT
Wt = 114.5
Time of workout = 40 mins
Cals burned = ?

30 seconds to 1 min each move.

Walking lunges
Jump squats
Air Heismans
Swing kicks
Turn squats
2 tire heismans
Circle runs
Squat reach jump
Squat switch pick ups
Jump knee tucks
Mary Katherns
Leap frog squats
Twist combo
Skis - right, center, left, center
All around jumps
Rocks star hops
Gap Jumps
Squat Jumps
Military Marches

Getting the Rockstar Body......

P90X Round 2 Classic Day 32

T. is doing handstand pushups, and NOT doing it assisted!

P90X Phase 2 already, what the heck??? One thing about time, it just keeps on going and its hard to believe holidays are coming...will you be ready?

I have had a few bad food choices lately, 9 hershey kisses and a 1/2c of ice cream with rootbeer all VERY bad choices. I own up to it, and will take this stumble and move on.

Today I did it!

As if the challenge of P90X is not enough.... add in hand stand pushups.

I tried it today, I got in a 1/2 hand stand pushup! First I got in a hand stand position, lowered 1/2 way down and then back up again. I was going to go for 3 but since I was working arms today just thought I should be safe. Now I know I can do them, I am stronger then ever and will add this challenge 1-2 times a week! Sure most women do this off a bench or chair, which takes 1/2 the body weight off. NOT T. I'm going for it one day at a time, and I will get it. Mindful of my injury of course, but my shoulders are my strongest part, along with my lats. I have always done well with holding my body weight but this is tough!

How long will it take me to do a full one?

Taught circuit class last night, went great! I am seeing improvements in several of my students. I'm so proud of them!

Here is my workout snacks today:
Pre-workout snack:
1 scoop whey with water

Post workout snack:
2 protein bars pb and oats (from Oxygen magazine I made them with the chocolate whey and I think the vanilla would be better its too rich)
2 coffees

P90X Round 2 Classic Day 32

Workout - Chest, shoulders & Tricep
Mood - Good
Wt - 114
Time of workout = 55 min
Cals burned = ?

20 Slow pushups, 10 fast
15 - 5lb in/out shoulder flys
20 Chair dips straight leg
15 Plange push up - elbows next to chest
10 Plank pushups - like your doing a head stand
15 Side tri-rise
10 Floor flys each side
15 - 5lb Scarecrows
15 - 10lb Overhead tri-extensions
15 Two twitch speed pushups - vary speed sets
20 - 5lb Y-press
20 - 5lb laying tricep extensions
20 - 5lb leaning tricep extensions - I did from triangle stance, not chair
0 - One arm pushups
40 - 3lb weighted arm circles
12 - 5lb Throw the bomb
5 Clap/Plyo pushups
10 - 5lb Slow-mo throw
20 - 5lb Front to back tricep extensions
0 - One arm balance pushup
15 - 5lb Fly-row press
25 - 5lb Dumbbell cross body blows

Getting the Rockstar Body.....

Picture Blog Park Workout Routine

This group of houses are on my way to work, and I just felt like this picture looks like a postcard, don't you think?

As fall comes to an end, I thought I would show you where I spend my lunch hour doing my workouts at the park.

When I do this walk it comes to 5,000 steps, takes 40-45 minutes, and its around a lake.


First I do 30 bent leg tricep dips from this bench


I go to the bridge and do 25 T- Jump jacks then I walk over it to the back side of the lake and head towards the inclines


Then I walk the steep inclines, sometimes I do walking lunges or cross over walking lunges. I do 30 at the steepest incline area


At the top of the hill is this table, where I do 30 incline pushups and 30 straight leg triceps dips


The bricks here at the border of the play area is where I do the 20" step ups and I do 25 each leg, as fast as I can


At the playground, I do 20 hanging straight body pullups from under the "arch shaped" blue ladder, 25 bent leg crunches off the red slide and 10 single leg squats off the green step with the handles, and finish with 20 plyo jumps on the padded surface

Then I head over to the table picnic shelter area right behind this, and do my stretches, triangles, warrior and head rolls. I do all sets each time around which is 3-4 sets.

Hope you enjoyed my workout!

Help T. Fight Obesity In Kids!

I'm asking for support on the Trainer T. Foundation, it won't cost you anything.

It's FREE!

Here is the link to the blog about my vision, and its taken 6 months to the day but its happening!
www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=2058715

(Please note: I did not reveal the exact complete details, since I plan to keep the legal end private and don't want anyone stealing my concept)

We will be challenging kids in a fun, fitness environment, and educating them on a healthy lifestyle, getting them up and moving is the mission.

Trainer T. Foundation = Mission Possible save our kids!

If you would like to support this effort, I am writing now and the proceeds are going to fight against obesity in kids at the Trainer T. Foundation. This is set up in a seperate account, strickly for this vision.

Please subscribe, bookmark or forward this to ANYONE you know that may be interested in helping me with this cause.

Here is the link, we get paid by clicks:
www.examiner.com/x-28813-St-Louis-Fitness-Trends-Examiner


Thank you from the bottom of my heart for taking the time to read this, and or supporting this cause.

Teresa aka Trainer T.

Friends, Are They Really?

Are your freinds, really your friends?
After Last nights BL and seeing Danny go home to his "friend" you have to wonder will they remain friends? Sometimes you can "out grow" a friendship because your on a new path, and they are not or maybe they are not really your friend anymore. You can see some of the "friends" helping sabotage the contestants when they go home. I don't think its always on purpose, but its hard for others to see you doing something, because they may feel now they HAVE to do "something" especially with diet and fitness. If they really love you, and care about you, what you do should matter to them. Sometimes friends are not really friends are they?

It's hard to change, and that why its so important to have support!
Why is it that when you have a friend there to support you, that you do so much better?

Is it the challenge off each other? Could it be that is what inspires you to "give it your all"?
This can be in fitness or life in general, friends play a HUGE role in our lives.

I was supported by Janet a friend at the gym, that convinced me to stay past my 1hr kickboxing class, and add the 30 boot camp dynamic class that was up next. In return she would stay and do heavy lift with me.

Well how could I pass that offer up? A bit of EVIL revenge in me to get her the "round ball" shoulders that she has always been wanting, so of course I had to accept. Now this was quite the challenge for me considering I had already done 20 mins on the elliptical and my legs were already pretty darn tired from the hour of kickboxing. But the look on my friends face, you know that I need your help look sold me!

This is what I call being supportive, going out and giving more than I had already done to help her achieve her goals. She does need help to work the machines since she really never gets a chance, and me being the gym rat that I am gladly showed her what and how to use what would give her the shoulders she wanted.

As we pushed each other to get that "one more" rep in and the chants of "you can do it!" made our workout fun and a lot more challenging since we were fueling off each other in competition. Yes, of course I beat her in the weight amount... but that girl gave it her all and that was what counts.

Also I have to add the fact that it was a great stroke on my ego because she was impressed that I did 90lb rows, and 40lb chin dips (which is lifting 80lbs of my own weight) was an added bonus :)

Even when I have been down or out, my support group of friends have been there to listen, and pick me up... and when I have been "slacking" at the gym, my friends there push me to be my best and to give it my all, and my spark friends (you know who you are) help me stay focused, and support me with my diet and input that help me grow and do better.

Supportive Friends? Yes I have them, and for that I say THANK YOU! to every one of you :)

No wonder I was sore this week, I looked and I was supposed to be on RECOVERY week! DAHHHH! So I corrected that today, and ONLY missed 1 stretch day. I will count yesterday stretch along with some plyo at lunch.

Here is my workout today....

My Pre-workout snack

Smoothie today was:
1 c chocolate whey
1/2 c cherries canned w/juice
1 c banana
2 c cold coffee
1 tsb olive oil

Post workout snack
1 c cottage cheese
2 peaches
1/3 tbs olive oil

P90X Round Classic 2 Day 26

P90x Core Synergistics
Mood - Ready
Wt - 114.5
Time of workout = 50 Mins
Cals Burned = ?

Stacked foot pushups - 15
Banana Roll Boats - 24
Leaning Cresent Lunge - 24 - 7lb db
Squat run w/5lb DB 1 Min
Sphinx pushups - 15
Boats - 15
Low lateral skaters - 30
Lunge reach w/5lb DB - 30
Prison pushups to max - 12
Side hip raise - 12
Squat X Press w/5lb DB - 30
Plank tatarunga runs - 10 sec switch 1 min
Walking pushups - 20

1 min reach high & under pushups
1 min steam engine
Draya roll - 13

Need to finish the bonus round after work as follows.....
Bonus round:
Plank to chatarunga hold
Half back - 1 minute
Table dip leg raise - 1 minute

Getting the Rockstar Body.......

HIIT Training With A Chair

Interval training or HIIT high intensity interval training is one of the best workouts! Last night I did HIIT with a chair workout.

FYI:
Interval training is basically exercise which consists of activity at high intensity for a period of time, followed by low intensity exercise for a period of time. These 'sets' are repeated.

Since I only teach one day a week, I try to make the most of the time we have together. I also try to include things that they can do at home, and show the correct form, and why we do it the way we do for the maximum impact. Class last night was GREAT everyone worked up a good sweat! We had a good time and had 16 total, our biggest class yet. I can always tell when its going strong because the talking goes away, which means they are bringing it!

If you have never tried this type of training, I recommend that you do because I personally love this type of training. Rather then me describing all the benefits of this type of training I found this great site that does a fabulous job of what its all about and how to do it.
www.intervaltraining.net/


We did 40 minutes HIIT with a chair workout routine. You can do so much with chair workouts, and get great results.

5 min warm up wide reaching steps/stretches/runners stretch
3 min Shuffle shoot the basket
30 second recovery heel kicks
25 J- jacks
30 second recovery heel kicks
3 min Shuffle chair squats (T. created)
30 second recovery heel kicks
Chair calve raise
Chair side leg lift/back leg lift/glute press
Side lunges with arms overhead

Finished up with core
50 superman's (25 were bonus round)
50 climb ladder crunches
25 each side reverse bent leg crunches
Yoga stretches cool down, back stretches, laying glute stretch, standing stretches, head rolls and deep breathing.

I wanted to add tri-dips and wall pushups, but time ran out.

Today is my Plyo day workout day number 25. I will split this at lunch and after work. 3 workouts yesterday and I was too sore this morning!

Today smoothie was:
1 cup grapes
1 cup plain vanilla yogurt
1 tsp olive oil,
1/2 scoop choc whey
1 cup water

Getting the Rockstar Body..........

How Do You Keep Enthusiasm?

I wrote this blog last year in June. I felt I should repost this because I am on round 2 of P90X and it FITS!

Have you ever noticed when you start something new, it is so exciting and motivates you that you can't even sleep at night?

Like for instance, a new opportunity, a new job/career, a new relationship, a new house or any new move you make in your life.....its so new you just can't help but tell everyone about it. Wow it is something else, you share with everyone you come in contact with.....its like a rush of adrenaline!

How do you keep that enthusiasm?

Well I feel there are many ways you can try to capture that feeling and hold on to it. Some of these can pertain to personal things, fitness things, or business things.

When something is new, you have to figure things out. Its like a new puzzle and because you are now challenged with this new thing going on you want to make it just right and keep that rush feeling. But that will fade, just like stages in a relationship they call this the "infatuation" stage. Where you see no flaws, you are seeing what you want to see out of the person. Then reality of "comfort zone" sets in and you see things as they really are, and analyze things to see if they are going to fit your needs. If they do, you become comfortable with the day to day process.

Of course, anything comfortable can get stale.....how to you re-gain that enthusiasm and new feelings? You search for ways to be creative. You play a game with yourself to make it new. Find a piece that was missing or replace a piece with something better. Like driving the same way to work everyday......it never challenges you, you see nothing new.....step out and take a different way, you will be surprised how it energizes you!

In your fitness plan, if you have been doing the same routine, mix it up. Make it new, find a new piece of equipment and try it!

In your personal life, find a way to show someone you care in different way. Leave a note, a surprise call, send a card.

In your work/career life, find a new approach, educate yourself more, become and expert on yourself, make it fresh..how can I do this better?

Do things differently then you have, and bring back the newness...the enthusiasm that will help to keep it from wearing off....

It may not be the exactly the same feeling, but it will still have the excitement and your attention it had from the start....


Here is my workout & snackes today:

Pre workout snack
1/2 scoop whey
1/3 tsp olive oil
1/2 c blueberries

Post workout snack
2 c 1% milk
4 oz cheese - string
1 orange
24 peanuts

P90X Round 2 Classic Day 24 - Can you believe its day 24???

Workout - Chest & Back
Mood - Sunny
Wt - 114.5
Time of workout = 40

Jumping Jacks 40
Pushups 2x20
Military pushups 2x15
Wide fly pushup 20
Decline pushups 8
Heavy pants 2x25 - 10lb
Diamond pushups 15 & 10 on knees
Lawn mowers 25 - 10lb
Divebombers - 12
Back flys 20 -10lb
Pull up asst with chair 2x15

I am loving my pull up bar!

Getting the Rockstar Body........

Passion CAN Make You Do Things

Passion can make you do things you never would have before. It can stretch you, and get you out of your comfort zone. Its a great feeling to have!

Ability to do something is just not enough, knowledge is not enough, even a good team is not enough. But add PASSION and you will:
Believe more
Feel more
Attempt more
Accomplish more
Lead better
Motivate others....and even meet more people. Passion is what sets life on fire! You are in line with your "true self" when you follow your passion. Its been said by many greats, and I know it is true because all the successful people all started out following what they love.

Once you find out what that is, things will come to you in an unbelievable way.

I know just from working at a company where I see some people with NO passion for the work they do, and as I look at them I think are they a robot? I'm not knocking anyone that is comfortable just doing work for a living but, I sure hope they are more passionate on their own time. I try to stay away from boring people. We all want to be around action, things happening and excitement (except when we want to chill).

This has been a good lesson for me, because now I think I am finally in line with my true passion. I have had 3 other businesses (a home cleaning service, 2 tanning salons, a fitness studio) and have been some what successful, but this time I feel in line with my "true self."

Last night I was looking over my goals and you know what?

I accomplished them all.

Wow! I hope you have done the same, if not keep moving and pressing on with passion and YOU will get results. I am always saying how fast a day goes but now I can see time goes much faster the older I get. Its not about things, its about people and who I can help.

As a matter of fact, the things that have got me to understand this and find who I am and my passion is:

Goals
A Vision Board
Daily prayer
Being around people smarter then me
Finding talented people that I want to learn from
Getting the right momentum

Maybe you can see if any of these things are things that could help you, or maybe get you started one foot in front of the other to find what will help you.

What have I accomplished:
(these all may seem small but they lead to bigger and better things)

My home based Nutrazon and Fitness business
Videos on Youtube
My fitness training site
Paypal account
Social networking sites
Search branded myself
Financial site that keeps me accountable $ and advises
Teaching free community fitness classes
Fitness writer and book should be published soon
Great relationship with God, my friends and family

Passion is keeping me going in the right direction and I know this will get me to my next set of goals. Will PASSION do the same for you?

I found these sites in Shape magazine on Favorite Nutrition sites and thought I would share.
www.foodessentials.com
www.stilltasty.com

www.supercook.com

Here is my workout, eats, and Friday stats:

My pre-workout GREEN MONSTER drink
1./2 c blueberries
1/2 scoop whey
1/4 spinach
1 c water

Post workout
4 oz cottage cheese
1 c peaches
1/2 cherries
24 peanuts

P90X Round 2 Classic Day 21

Workout - Legs and back
Mood - Up!
Wt - 113
Time of workout = 35 min
Cals burned = ?

Friday Stats:
Wt - 113
BF% 22.2
BMI 19.4

Last week:
Wt - 115
BF% 22.9
BMI 19.6

I did pullups on a pull up bar assisted with a chair

Chair lunges 15
Calve raise squats w/10lb db 25
Reverse grip chin up 15
Skaters 25
Wall squats - 1min 30 sec
Wide pull ups 15
Step back lunges w/10lb db 30
Alt side lunge w/10lb db 24
Close grip overhand pullup 15
Single leg wall squats - 1 min
Dead lift squats 40
Switch grip pull ups 7

Getting the Rockstar Body........

The 4 Steps Of Change

Today was Yoga X and I am getting to like this more and more. One reason is I am a pilates lover! I think the breathing, and quickness of the moves makes it more enjoyable for me, it feels more like a workout. I also really get into power yoga because the moves go from one to the other in a faster pace as well so I work up a sweat. Regular yoga is more about being centered and holding a pose, which gives you the gift of calmness and patience. Now I like it!

Have you ever tried yoga, power yoga or pilates?

Do you like them, and if so why?

For me, its the slow control with breathing that makes me feel strong and powerful in a way that helps my spine and back in an incredible amount, not to mention remove stress!

Which brings me to "AWARENESS" or understanding.

Awareness is your programming or conditioning from your past, and you may create many thoughts from this. I really feel that when your "in the moment" you get such clarity. We live in such a fast pace world its over whelming at times and our task list gets out of control. When you have awareness, you understand why, and who.

As an example if your family never gave you cards when growing up, you might not know why you could care less if you get a birthday card when someone else would be crushed by the lack of acknowledgement. But if you look back at your conditioning you will see and be aware of who taught you this and why, and you can change that about yourself. (I know a girl that her mom was on a diet her whole life, and so was she because she was programmed to think that way, so sad) This could also stem back to some of the ways you are about health and fitness, so face the fear of change and watch yourself grow. Challenge yourself on your "programming and conditioning" of your past.

This is how MANIFESTATION takes place:

1. Thoughts - which come from your conditioning or programming, you get when you are growing up. This can be changed, with determination and hard work.

2. Feelings - these come from those thoughts, good or bad. Most of the time you don't really think clear when you let feelings be your guide.

3. Action - this is when you have decided one way or another that change needs to take place. You can't let fear beat you down, you have to act quick and say I can, or I will do this. If you don't act quick, then the chances of negative thoughts come in. Oh and that will just beat you down quicker then you ever thought possible. Sometimes its best just to go for it! So what if you fail, you have grown and ventured out to be a "do-er".

4. Results - huge! Yes this is where those other 3 things will get you to the manifestation. If your not happy with them, then go back to the other 3 and see what you can change.

Here is my workout and pre-post workout snacks today:

Pre -workout
1 cup milk
14 g whey protein low carb (chocolate)
1/3 tsp of olive oil
Mixed in a shaker cup

Post- workout
14 g whey protein low carb (chocolate) mixed in with yogurt
1 c low fat plain yogurt vanilla
1 slice whole grain bread
1 1/3 tsp olive oil - put on bread and folded

P90X Round 2 Classic Day 20

Workout - P90X Yoga
Mood - Relaxed
Wt - 114.5
Time of workout - 40 minutes
Cals = 83


Mountain pose
Reverse Swan
Chateranga
Minata
Plank
Downward Dog
Runners Pose
Crescent Pose
Warrior 1
Warrior 2
Reverse Warrior
Triangle
Twisting Triangle
Chair
Twisting Chair

Getting the Rockstar Body........

P90X Round 2 Classic Day 19

Did you watch the BL last night? Who will win?

Thank goodness it was not another tear jerker! I was just a mess last week with all that emotion. I'm getting to be like a facet!

Many people are glad that Tracy is gone, but now I wonder if it will have any drama and be boring. You need some tension or sparks to make it a "talk about" show right?

Wow the White house....that would have been a chance of a lifetime!

Who do you want to win now? I think Amanda, she is very marketable and the public seems to like her. Like that dark hair girl thats on the new BL Whey Protein box.

I really liked that Tracy did make that comment that JM is really sweet and gets to the bottom of what moves you, that was a great plug for JM. I would have enjoyed to see more of the votes just to see who was still harboring bad feelings. I think she was just being immature and I can tell that she really came to life and grew from being on BL. She really looked amazing huh? Gosh I only do a 9 minute mile, she did GREAT with an 11 minute.

Any thoughts on the Biggest Looser new game?

Or JM's new spin off show?

I spent some time last night looking at some other opportunities on things I enjoy doing, and I am going to add some things to my goal of Trainer T. Foundation come true. I'm so excited to get my pay pal up and running and now its a re-design of my site again. OMG I don't do well with web design and wish I could just have it done and perfect you know?

Some of you asked about my new eats so I thought I would post this and if you want to see the rest you can see it here:
www.sparkpeople.com/mypage_tracker.asp?id=TRAINER%5FT&dte=11%2F4%2F2009

My eats today so far, we are building lean mass.

Pre-workout:
Whey smoothie made with water
1 cup blueberries
1/2 scoop whey (chocolate)
1/3 tbs of olive oil

Post workout:
1 cup low fat cottage cheese
2 peaches
1/3 tbs of olive oil

Here is my workout today:
P90X Round 2 Classic Day 19

Workout = P90X Shoulders & Arms
Mood - Woo woo
Wt - 114 .5
Time of workout = 40 min
Cals burned = ?

Move - Wt - Reps
Shoulder press - 10lb - 10 - 10
Alt bic - 10lb - 15-15
Two arm kickbacks - 10lb - 10- 10

Deep swimmers - 10lb - 10-12
Concentration curls - 10lb - 10 - 15
Chair dips (bent knee) 40 (straight leg) 15

Getting the Rockstar Body......

P90X Round 2 Day 18

I'm kicking my own P90X Butt!

Last nights kickboxing class was great, I had 12 in class which is a good number for the building we are in. We kicked it hard an furiously FIRECE!

I just finished a nice walk at lunch and am really enjoying the sunny weather we have been having. Now if only I could get used to eating these new foods I mean I am not a big jump out of bed and eat kinda girl. Today it was grapes, non-fat yogurt and olive oil. I'm so excited to see what my numbers will be on Friday, no pain no gain right?

Plyometrics is one of my favorite workouts! I really enjoy jump training and do very well at it, so I broke a nice sweat this morning and kicked some Tony Hortons Butt! I have to say "Tony Horton' now because I did not realize when I was saying "TH" that, that is actually my OWN initials......which kinda makes since I am kicking OWN BUTT!

If you ever saw the movie "Liar, Liar" with Jim Cary that scene was way too funny!

Maybe its good we kick our own butt sometime you think?

Here is my workout today:
P90X Round 2 Day 18

Workout - Plyometrics
Mood - GREAT
Wt = 114
Time of workout = 40 mins
Cals burned = ?

30 seconds to 1 min each move.

Walking lunges
Jump squats
Air Heismans
Swing kicks
Turn squats
2 tire heismans
Circle runs
Squat reach jump
Squat switch pick ups
Jump knee tucks
Mary Katherns
Leap frog squats
Twist combo
Skis - right, center, left, center
All around jumps
Rocks star hops
Gap Jumps
Squat Jumps
Military Marches

Getting the Rockstar Body.......

Iron Gym Pull Up Bar

I finally got the "Iron Gym" Pull up Bar!

Bed Bath and Beyond sent me a $5 off coupon so off I went to get it. It was $29.99 there and $39.99 at GNC so I was thrilled to get it so cheap. I was hoping for a sale, but then the mailer came so I went to get it on Sunday. I could have also ordered it from Beach body, but after shipping it would have still been more.

Now when I do the P90X program I can actually do some assisted pull ups. I can't do a full pull up yet, and never have since my injury however I was at a 45lb assisted and I am happy with that for 10 reps. (which means I was lifting 70lb of my body weight 115-45=70) In case you have never used one

I lined up a chair to be able to do this, and its going to workout great and the really good news........I did 2 sets of 10 this morning! I was using a body bar and placing it over some chairs and doing them from the floor or using the bands from a door and laying on the floor.

Wow this is so much more of a challenge!

I started my new eats this week, with some more good fats so lets see if T. can get good mass going on. I didn't really care for my pre-workout meal, but I will be glad to get some good results with these new foods and macros. I'm not happy that even my 2's are big, so NOT good. Then I have legs that go to the moon, its just not pretty unless I was still modeling. I mean eating an orange, nuts, string cheese and milk was kinda overload on the taste buds you know? Glad that days meal is done!

I teach kickboxing tonight, and I took a nice incline walk at lunch and did the Yo-vember Yoga challenge. We have weather in the 60's, so I also got in 3 sets of 20 tricep dips, 25 incline pushups, along with triangle.

Halloween was fun, I'm just glad there are NO more treats.

Bad Things T. Ate last week:
1 small piece of coconut pie
2 scoops of coffee icecream
2 banana laffy taffy
2 mini candy bars

Here is my workout today:
Round 2 Day 17 P90X

Workout - Chest & Back
Mood - Ok
Wt - 115
Time of workout = 40

Jumping Jacks 40
Pushups 2x20
Military pushups 2x15
Wide fly pushup 20
Decline pushups 8
Heavy pants 2x25 - 10lb
Diamond pushups 15 & 10 on knees
Lawn mowers 25 - 10lb
Divebombers - 0
Back flys 20 -10lb
Pull up asst with chair 2x10

Getting the Rockstar Body...........

Jackie Chan Tea

Jackie Chan is now in the Tea business, and I tried this. Seems everyone has some product now. I thought it was very strong, so I would use only half the packet if I were to use it in a 20 oz water.

It has 8x the antioxidants and I don't know that much about green tea but I think that is very good.
Here is his link if you want more information.
www.teatech.com/index.php


I wanted to make this blog about momentum going into my 3rd week of Round 2, so bear with me this is kinda long but worth the read. It's actually on business, but could be related to anything/fitness so I made some comments.

By Marty Zwilling
http://blog.startupprofessionals.com/

Too many people confuse motion with momentum. We all know someone who repeatedly tells us how “busy” they are, when it’s hard to see what they get done. Momentum is moving things forward (mass x velocity). Founders or employees in constant motion, but with no momentum, will kill any startup. (or a fitness/diet plan)

It is true that motion in any direction is often better than no motion at all. But motion without momentum is even less productive than no motion at all. For a more thorough discussion of this phenomenon, see a recent book entitled “Fake Work: Why People Are Working Harder than Ever but Accomplishing Less”, by Brent Petersen and Gaylan Neilson.

So how do you fight this, and get real momentum going in your startup? Here are some key recommendations:

Measure results, not work. (all the numbers, not JUST the SCALE) Build your business (fitness) plan and day-to-day operations around real results that are quantifiable and measurable. For example, a result is not forty hours of work, but a prototype complete, partner contract signed, or first customer sale. (hours of working out, actual results from doing them effective)


Focus and prioritize. There will always be more things to do than anyone has hours in a day. Focus means act instead of react, act on the important things. Don’t allow yourself to be interrupted by “urgent” issues of the moment, which may not be important. (thats why I work out in the morning)


Live the 80/20 rule. Pick the 20% of your important tasks that will deliver 80% of the results. Judiciously apply the 20% of your energy where it will achieve 80% of the momentum you desire. Maintain that balance of work, family, sleep, and unwind. (THIS IS VERY IMPORTANT!!! Same thing with your support group, stick with the 20% that are going to be on your side)


Communicate effectively. People can’t do the job you want unless you communicate effectively. So they scurry around trying to look busy, or work on random things that they hope might generate momentum. Tell people what results you expect, tell them how they measure up so far, and tell them how much you appreciate their efforts. (if you work with a trainer, tell them your issues so you can get them resolved...or if your doing it on your own put the truth into your food/workout journal...communicate with it)


Recognize the finish line. Don’t burn yourself and everyone out, by continuing a forced march after you pass the finish line, or even a major milestone. Gather your thoughts and savor the small successes along the way. (Life is a gift take time to enjoy what you have done and then plan for your next goal. So often we just beat ourself up for not doing something every day)

Here is my workout today and stats this week:

P90X Round 2 Classic Week 2 Day 6

Workout - P90X Kenpo
Mood - Rain again!
Wt - 114
Time of workout = I did 20 minutes
Cals burned = ?

Friday Stats:
Wt 114
BF% 22.6
BMI 19.6

25 of each move unless specified 1 set per leg.

Jab twists
Jab upper cuts
Jab, cross hooks, uppercut

Jogs, jump rope, jumping jacks (25), jump X jacks (10)

Step drag punch, punch
Jab, cross, switch
Hook, uppercut, switch
Knee kicks - 20 slow - 10 doubles fast
Ball kicks - 30 single doubles
Side kicks - 30

Jogs, jump rope, jumping jacks (25), jump X jacks (10)

Back kicks - 25
3 direction kicks - 24
Sword hammer - 15
Claw punch - 25

Jogs, jump rope, jumping jacks (25), jump X jacks (10)

30 Each:
Blocks front
Blocks corner
Inward Blocks
Downward Blocks

Jogs, jump rope, jumping jacks (25), jump X jacks (10)

Star Blocks 16
High block low punch 2x25
Knee back kick 2x30
Back knuckle ball kick/back kick 2x10
Hook upper cut low side kick 2x10
Elbow series 30
Vertical punches 100
Walking combo 30

Getting the Rockstar Body..........

What Glycemic Index Can Do For You

What is the Glycemic Index? How can it help with weight loss?

Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

For more information on this check out this link:
www.glycemicindex.com/


Today we are having a chili cook-off at our office and there are 8 contenders. I did not make chili for this event, since I don't have a "secret" to mine and I just made a huge pot on Monday. There was one pot that was made with chicken and white beans more like a soup. I tasted it and its wonderful, I am going to get the recipe after the event. Chicken and beans, what's not to like?

Do you have a "secret recipe" chili that you make?

To go with my chili I take peanut butter and mix a bit of syrup with it and put it on crackers. It's so good with chili, we have been doing that since I was a child. I suppose you could use honey if you don't want to be so bad.

Here is my workout today and today's pre workout snack
Green Monster:
1/2 c spinach
1/2 banana
1/2 tbs peanut butter
1/2 c skim
1/4 non fat yogurt


P90X Round 2 Classic Week 2 Day 5

Workout - Legs and back
Mood - Slow start
Wt - 115
Time of workout = 35 min
Cals burned = ?

I did pullups with heavy resistance bands today

Chair lunges 15
Calve raise squats w/10lb db 25
Reverse grip chin up 20
Skaters 25
Wall squats - 1min 30 sec
Wide pull ups 30
Step back lunges w/10lb db 30
Alt side lunge w/5lb db 24
Close grip overhand pullup 15
Single leg wall squats - 1 min
Dead lift squats 40
Switch grip pull ups 15

Ab ripper tonight after work.

Getting the Rockstar Body.........

Is It Safe To Do Cardio Everyday?

Don't you just love how you feel after a good sweating cardio session?

I do!

Just knowing I am sweating like a dog, makes me feel high, and I like that I am removing toxins from my body. I can also say that I feel powerful, accomplished and even clear headed after a knock-out cardio session.

Not that strength training does not make me feel good, it does! But in a different way, more like strength, super power, focus, clarity and as if I can conquer anything that comes my way. I found this article and wanted to share since I thought it was well written, and I get so many questions on this subject.

Is It Safe To Do Cardio Every Day?

By Martica Heaner, Ph.D., M.A., M.Ed., for MSN Health & Fitness

Good question. You’re probably not alone in wondering what the difference is between working your glutes and thighs while riding a bike or hiking a hill, and working them while doing a series of squats and lunges with a barbell. On the face of it, it may not make sense based on official exercise guidelines such as those from the American College of Sports Medicine or the USDA Dietary Guidelines. Both recommend that moderate-to-vigorous intensity physical activity (such as walking) be performed on “most days of the week,” while resistance training is recommended to be performed less frequently (once or twice a week for beginners, two or three days per week for experienced weight lifters, and up to four days per week for the highly-trained—but only if a split routine is used—resulting in the same muscle groups only getting exercised twice a week.)

The key difference here is the intensity of the muscle contractions used in cardio versus resistance exercise, and as a result, how hard the muscles are worked and the type of muscle fibers that are stimulated.

Cardiovascular activities, aka aerobic exercises, tend to move the whole body so that many muscle groups are worked and the activity is sustained for an extended period of time. The forces acting on the body tend to be light. As a result of these conditions, muscles generally are not overly challenged. Also, slow-twitch fibers are the predominant type of muscle fibers activated. Fat is the primary type of fuel used by this type of muscle fiber. Because of the low-to-moderate intensity of the exercise, and the fuel and muscle fiber types that are activated, you can walk, run or bike for hours (assuming you’re fit enough to do so).

On the other hand, resistance exercise, or weight lifting, tends to target a select group of muscles intensely. So, the muscle fibers (fast-twitch variety) are required to produce a high level of force. If resistance training is done properly (that is, if the weight used is heavy enough to make the muscle fatigue at the end of a set of repetitions), then a greater degree of glycogen depletion will occur in those target muscles. Glycogen is a stored carbohydrate used for fuel by muscle fibers. Because of the intensity of the exercise, the fuel used, and muscle fiber types that are activated, you can only perform resistance exercises for a few minutes. The muscles poop out because they are worked extra-hard, and the fast-twitch fibers aren’t meant to endure for long periods of time.

When muscles are challenged intensely (or “overloaded”) in this way, there is microscopic breakdown in the muscle fibers. During the subsequent 48 hours, the body mends these tissues and makes them more resilient. That’s how you get stronger. The weight-lifting exercise is the stimulus; the recovery is the strengthening period.

If you don’t give your body proper recovery time between bouts of weight lifting, the rebuilding processes may be hampered. (Other factors that influence recovery are getting enough sleep, drinking water and eating healthful foods.)

So, what if your cardio workout is super intense?

Running distances of 10 miles, or hiking up very steep hills, could, theoretically, challenge the muscles to work much harder than they would during the normal cardio workout. A fit person may be able to handle this overload without becoming overly fatigued. But, an untrained person would have intensely challenged their muscles. In some instances, the activity may be extremely intense—such as when running a marathon or running a race at full speed or biking up hills. These types of intense workouts would definitely trigger more fast-twitch muscle fibers to work and result in greater glycogen depletion, similar to a resistance workout. And because of that, a tough cardio workout is probably self-limiting: You can’t run a marathon every day, plus perform super-intense cardio sessions. This would leave most people so sore that they’d naturally want to skip their workout the following day.

But, as I described earlier, the typical cardio workout is a different mix of machinery at play compared to weights workouts, and so muscle groups don’t typically get overworked. Therefore, it’s OK to do cardio every day. And, for a variety of reasons, including increasing one’s weekly calorie burn, it’s recommended that you do. It’s a good idea to cross-train, that is, vary the activities you do to minimize over-use of any particular muscles or joints.

Here is my workout.... My pre-workout Green Monster today:
1/2 banana
1/2 c skim
1/2 c nonfat vanilla yogurt
1 tsp peanut butter

P90X Round 2 Classic Week 2 Day 4

Workout - P90X Yoga
Mood - Relaxed and sleepy
Wt - 114.5
Time of workout - 35 minutes
Cals = 74


Moutain pose
Reverse Swan
Chateranga
Minata
Plank
Downward Dog
Runners Pose
Cresent Pose
Warrior 1
Warrior 2
Reverse Warrior
Triangle

Getting the Rockstar Body.......

What's The Deal With Fitness Socks?

What's the deal with socks?
Are some better then others for workouts?

Are they competing with shoes?

If you have a great pair of shoes, do you need a great pair of socks?

Truthfully I never thought about it until I got me these fabulous Lime Green (of course) padded fitness socks! Wow are they comfy and have padding on the ball and heel only, are low cut like my old navy socks and are warm. (guilty of re-wearing these)

www.thorlo.com/socks/running-socks/micro+mini-crew/13.php?color_id=91#

Welcome Thorlo socks to T's World!

I have been buying thin ankle socks like this at Old Navy because I don't like a thick sock, but these are thick in all the right places and NOT at my ankle. I really feel more energy with these socks, is that crazy?

Do you have socks that are special to your sport?

Like I said I never thought about how it would effect my performance but now I know differently. I always just wanted the cute outfits, and the good shoes and BAM good to go workout.

So do you buy any ole sock?

Do you buy a name brand to match your outfit?

Here is the $6.50 socks that I buy
www.oldnavy.gap.com/browse/product.do?cid=14675&vid=1&pid=638023&scid=638023022

Is it worth spending $12.99?

Heck you can bet I will be re-wearing these puppies, I can't afford not to!
Any thoughts on what the deal is with socks?

I taught circuit last night and had 9 in class, and just couldn't help myself I had to jump in on the workouts. Fun, fun, fun we kicked the fat to the curb!

Here is my workout today:

P90X Round 2 Classic Week 2 Day 3

Workout = P90X Shoulders & Arms
Mood - Peachy
Wt - 114
Time of workout = 40 min
Cals burned = ?

Move - Wt - Reps
Shoulder press - 10lb - 10 - 10
Alt bic - 10lb - 15-15
Two arm kickbacks - 10lb - 10- 7lb - 10

Deep swimmers - 10lb - 10-12
Concentration curls - 10lb - 10 - 15
Chair dips (bent knee) 40 (straight leg) 15

Getting The Rockstar Body.......