Holiday Weekend Re-cap

I had a great time over the holiday and YES time goes so much faster when your on vacation. I got to ride a horse through some rugged terrain, up hills and through creeks, and Zip line for the very first time 4 lines. SCARY! (I have the bruise to prove it)

Got home very late last night, so no time to load up my pictures yet or visit my father at JB National Cemetery. I have clients every night this week except for Friday night. Hopefully I will get my pictures on a blog Friday, plus the pictures of me in my new swimsuit = MOTIVATION!

My weight today - 123

I will do my stats this Friday and post my new workout plan for June tomorrow, I am super happy to be changing things up. My body has just halted so things will be changing. The rain in the spring season really zapped my motivation to work harder, and staying in "maintenance mode" is just so easy for me. So that means I have to be REALLY hard on myself to push past that.

Here are all the numbers, and no suprise too low on protein (big time!) and too high on carbs + 2 ice cream treats. (it was homemade)

Friday - Monday Workouts:

Friday:
Workout - Cleaning
Time of workout - 30 mins
Cals burned = 112


Saturday:
Workout - Horseback riding
Time of workout - 2 hrs
Cals burned = 776

Sunday:
Workout - 6 mile incline walk
Time of workout - 90 mins
Cals burned = 336

Monday:
Workout - Cleaning
Time of workout - 20 min
Cals burned = 75

Friday - Monday Meals:

NUTRIENTS: 5/27 5/28 5/29 5/30
Calories: 1,029 1,787 1,841 1,156
Fat: 37 84 93 52
Carbohydrates: 142 212 219 95
Protein: 49 65 64 78
Fiber: 35 13 15 7

MISSION = BIKINI (24 DAYS AND COUNTING)

Rachel Mac Workout Legs - 3 Weeks Completed!

Rachel Mac Workout is completed, I have finished all the 3 weeks and I feel good about them. Now its on to a new workout starting in June........I can't wait.

I am holding at 122-123 so I will work on tweaking my meals a bit tighter in June. As you can see this week I ran a bit high, and without the extra cardio thats not good.

This is the Last workout from Rachel Mac Fitness
Workout - Legs
Time of workout - 25 min
Cals burned = 75 + 100


Warm up -
2 min Jacks
Run lunges
High knees
Butt kicks

Rachel Mac Workout Day 4 - Legs

•Squats: 12x 3 (butt touching bench then 2 sets reg squats 15lb db)
•Weighted Lunges: 3 x12 15lb db (front and side like P90X)
•Sumo squats 3x12 w/15lb db - loveum ;-)
•Skaters 2x25
•Stiff-legged dead lift: 3x12 15lb db
•Glute bridges: 3x10
•Calf lifts 2x15 w/15lb db

Last nights workout:
Zumba - 20 minutes

My meals:
Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Breakfast TOTALS: 381 59 5 30

Lunch

Bread, wheat (including toast), 1 slice 65 12 1 2
Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
OhYeah Nutritional Shake (mini) - Banana Creme, 8 oz 130 3 5 18
Grapes, 1 cup, seedless 60 28 1 1
Lunch TOTALS: 315 51 7 22

Dinner

Bread, wheat (including toast), 2 slice 130 24 2 5
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Fried Egg, 2 large 185 1 14 13
Dinner TOTALS: 370 38 16 17

Snack

Coffee-mate Amaretto liquid creamer, 2 tbsp 80 10 4 0
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Snack TOTALS: 319 31 16 20

Snack 1

Raisins, 1 small box (1.5 oz) 129 34 0 1
Cashew Nuts, dry roasted, 1 oz 163 9 13 4
Snack 1 TOTALS: 292 43 13 6

Snack 2

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
Totals: 1,797 226 58 119

DEFICIT - 175

MISSION = BIKINI

Rachel Mac Workout Shoulders and Abs Final Week

This workout will be done right after work and before my Zumba client. I will have an hour to complete this, no problem there. I woke up today without electric so I could not even try to lug weights from the basement studio in the dark to upstairs.

Safety first!

I did try on my new suit and loved it! But sent it back to order a larger size, I was like huh? I wear a 2-4 and I can't wear a medium? Well I called my Avon lady Ms. Julie and she said they do run small since it is a Junior line.

Whew!

I went online to her site and ordered the LARGE both pieces (just so that I would be sure to get it and it not be sold out) and kept the medium bottom to compare. One bottom will go back as I kept the medium. This is why its hard to order swim suits on line or for me anyway. I'm not bothered by the larger size, really all suits fit different.

Size is just a number.....its the fit that counts :-)

Client workout went great last night, I am super proud of the progress so far she is down 6 pounds and on the right track! I even gave her a special treat, a foot soak that will be a nice thing after a cardio workout for her.

My workout - after work:
Workout - Rachel Mac Workout - Shoulders and Abs
Time of workout - 25 mins
Cals burned = 75

Week 2

SHOULDERS:

•Overhead dumbbell press: 8lb db 12x3
•Lateral raise: 8lb db 12x3
•Rear dumbbell raise: 8lb db 12x2
•Standing upright rows: 8lb 12x3

ABS:
(pick 3-5 exercises)

•Ab crunch machine - Used TRX 2x20
•Bicycle crunches - Used TRX 2x20
•Flat bench lying leg raise 2x25
•Plank - Done while doing TRX moves

Here is how my meals ended up..........

Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Breakfast TOTALS: 249 53 4 6

Lunch

Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Heinz Zesty Cocktail Sauce, 0.25 cup 70 15 1 1
Kanimi Crab Smart Natural Crab Flavored Seafood Flakes(1/2 cup, 85g), 2.5 serving 225 28 0 23
Lunch TOTALS: 355 51 1 24

Dinner

Chicken Thigh, 1 thigh, bone and skin removed 82 0 3 14
Betty Crocker Bowl Appetit Pasta Alfredo, 1 serving 360 52 12 13
Dinner TOTALS: 442 52 15 27

Snack

Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
Spinach, fresh, 1 cup 7 1 0 1
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Snack TOTALS: 419 48 20 23

Snack 1

Cashew Nuts, dry roasted, 1 oz 163 9 13 4
Snack 1 TOTALS: 163 9 13 4

Snack 2

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
Totals: 1,748 216 54 108

DEFICIT - 215

MISSION = BIKINI

Rachel Mac Chest and Tricep - Final Week

My new bikini came in! I can't wait to get home and try it on, this is going to give me sooooo much motivation!

I like this Rachel Mac series very much, its all the moves I RAWK! I have 2 more workouts to go then I will be on to a new program. (will mention later)

My goal will be to clean up my eats even more, as I ate out 2 times this past week/end and it hurt my numbers. Maybe get in a run if the weather holds not sure about that, since we have had so much rain.

I love this quote from Prada to Nada:
"Rich people eat protein, poor people eat carbs"

It is more expensive to eat clean but you can fill up on fresh veggies from produce stands and make great salads just add some rinsed canned chicken and your good to go. (learned from Rachel Mac)

Workout - Rachel Mac Quest Workout Chest and Triceps
Time of workout = 30 mins
Cals burned = 90

Warm up:
Zumba moves
Arm open chest and circles
Twists

CHEST

•Chest press on a ball - 15lb db 2x15
•Incline chest press - 15lb db 2x15 3
•Cable cross overs w/resistance bands 2x20 each position high/low

TRICEPS:

•Bench dips - 2 x 20 bent knee
•Seated triceps press- I did Standing double kickbacks 15lb db 2 x15
•Rope press downs - I did TRX standing pull ups w/elbow out 2x15

And my food.........sigh!!!

Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Breakfast TOTALS: 249 53 4 6

Lunch

Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Spinach, fresh, 0.5 cup 3 1 0 0
Mozzarella Cheese, part skim milk, 0.5 oz 36 0 2 3
Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Lunch TOTALS: 239 10 5 32

Dinner (I just had to have a Frappe!)

McDonalds McChicken, 1 serving 360 40 16 14
McDonald's Frappe Mocha (Medium) 16 oz., 1 serving 560 78 24 8
Dinner TOTALS: 920 118 40 22

Snack

Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
Spinach, fresh, 1 cup 7 1 0 1
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Snack TOTALS: 419 48 20 23

Snack 1

Almonds, dry roasted, 0.5 oz (22 whole kernels) 85 3 7 3
Pears, fresh, 1 pear, medium (approx 2-1/2 per lb) 98 25 1 1
Snack 1 TOTALS: 183 28 8 4
Snack 2

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
Totals: 2,130 260 78 111


MISSION BIKINI

Rachel Mac Back and Bicep - Final Week

This will be my final week on the 21 Day Rachel Mac workout. Starting June I will start a new program.

Love this workout it is really hitting all angles of the body. So far I am still at 123-124lbs and hovering at the 24-25% body fat range. This tell me I am NOT being as "tight" as I need to be.

This is the recipe I took to Church Sunday, it was very easy to make and its on the Pillsbury website.

It is NOT on the clean eat anything, but it does have some protein with the bacon and egg.

Bacon cheese pull aparts:
Grands biscuits cut in 1/4 dipped in egg and milk

add bacon, chives, cheese and the rest of the egg mixture for the bottom

Add biscuit triangles

Bake


I had one berry muffin that was whole wheat full of fresh berries (clean) made by a nurse care, and 1/2 of a biscuit to taste them, delish!

Later had my lunch before heading out to help move furniture.
My Lunch


Dinner was out, and I had a huge salad. Then topped it off with just a small part of chocolate pie. I still came in good on my numbers but should have said NO to the sugar.

My workouts...were strong on Saturday and nothing on Sunday as I see the chiropractor Monday after work. I will make Monday my start of the workout week due to the holiday, switching my off day.

Saturdays workout:

Workout - Ellipse Fitness Circuit + Yoga class
Time of workout = 2 hrs
Cals burned = 663

Ellipse Fitness had a free community workout at my old High School.

We did 1 hour of changing circuits

Resistance bands
Push ups
Squats
Punches
Kicks - High knees
Karate moves
Skaters

Each circuit followed by 1 min of cardio
Jacks
High knees
Kicks
Oblique knee ins
Side twist
Jogs

Ending full runs back and forth of gym
Hops
Side ways
Lunges
Running
Running backwards

Sunday:
Off day - due to holiday week

Here is my workout today Monday:
Workout - Rachel Mac Back and Bicep (I only did 2 sets should be 3 sets)
Time of workout = 25 min + 5 min warm up
Cals burned = 75

Rachel Mac 4 Day workout

Warm up:
Zumba march
Arm circles arm chest openers
Overhead arms
Jacks and T -Jacks

Back:
Lat pull downs -15lb db 2x15
Rows seated - 15lb db 2x15
Bent over rows - 15lb 1x15 set 2 25lb 1x15

Back extensions - on the ball 2x15
Super mans - 2x30 sec

Biceps:
Alternating bicep curl - 15lb 2x15
Bar bell curl (used my body bars) - 15lb 2x20
Hammer curl - 15lb 2x15

MISSION - BIKINI

Rachel Mac Workout Legs

Image: www.bloodwatermission.com

This completes 2 weeks of the Rachel Mac Workout program, I feel sore but great!

This Saturday at 8am there is going to be a FREE community fitness event at my old High School that I will be attending. I can't wait to see the turn out, and will stay till about 9am then get ready for Yoga class at 10am.

Last night was cardio with my client and we got in a great 30 min sweat fest, finished up with some wall squats and stretch. I really feel like next week I can take it up a notch with her, she is adapting very well so far.

Guitar practice = 15 minutes (should have been 30 *sigh)

Workout - Rachel Mac Workout Legs
Time of workout = 25 min
Cals = 75 + 140 w/client

Week 2

Note from Rachel (I do my cardio at lunch but today could be rain)
"Every other day, you should do cardio after you strength train, but on legs day it’s a good idea to get some light warm-up cardio out of the way because your legs will be trashed by the time you’re done!"

Warm up -
2 min Jacks
Run lunges
High knees
Butt kicks

Rachel Mac Workout Day 4 - Legs

•Squats: 12x 3 (butt touching bench then 2 sets reg squats 15lb db)
•Weighted Lunges: 3 x12 15lb db (front and side like P90X)
•Sumo squats 3x12 w/15lb db - loveum ;-)
•Skaters 2x25
•Stiff-legged dead lift: 3x12 15lb db
•Glute bridges: 3x10
•Calf lifts 2x15 w/15lb db

Yesterdays Meals looked like this:
Breakfast

Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Sunflower Seeds, without salt, 0.5 oz 82 3 7 3
Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Cinnamon, ground, 1 tbsp 18 5 0 0
Breakfast TOTALS: 359 64 11 9

Lunch

Mozzarella Cheese, part skim milk, 1 oz 72 1 5 7
Mushrooms, fresh, 2 large 10 1 0 1
Ground beef, extra lean, 3 oz 199 0 15 16
Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Lunch TOTALS: 341 10 19 25

Dinner

Turkey, Louis Rich Smoked White Turkey, 2 serving 200 4 8 26
Bread, wheat (including toast), 1 slice 65 12 1 2
Dinner TOTALS: 265 16 9 28

Snack

Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Water, bottled, 1 serving 0 0 0 0
Pepper Cayenne or Red, 1 tsp 6 1 0 0
Lemon Juice, 1 wedge yields 1 1 0 0
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Snack TOTALS: 373 44 17 22

Snack 1

Cheese string Borden Mozzarella, 1 serving 70 1 4 6
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Snack 1 TOTALS: 151 22 4 6

Snack 2

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
Totals: 1,609 159 62 114

Deficiet = 224

MISSION = BIKINI

Rachel Mac Workout Chest and Triceps

Today my workout was tough! (SHOULDERS AND ABS listed tomorrow)

I struggled with just 8lb db since I am so sore. I really felt every movement and did just 2 sets.

I won't be doing my Yoga tonight, since I have a client but should be back to that class in about 8 weeks. Keeping my Saturday morning class, this gives me 1 day a week commitment to Yoga.

Change is good.

The girl I subbed for is out on maternity leave I have no idea who will be subbing the Saturday classes for her. I'm hoping to be paid this Saturday for Monday, which will make my weekend!

My food has been on track, except for dinners only being a Quest bar. No time after clients to eat since its so late, but my protein is barely "squeaking" by.

Here is my food:
Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Sunflower Seeds, without salt, 0.5 oz 82 3 7 3
Breakfast TOTALS: 332 57 11 8

Lunch
Ground beef, extra lean, 3 oz 199 0 15 16
Mushrooms, fresh, 2 large 10 1 0 1
Mozzarella Cheese, part skim milk, 1 oz 72 1 5 7
Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Lunch TOTALS: 341 10 19 25

Dinner
Quest Protein Bar - Peanut Butter Supreme, 1 serving 220 20 11 20
Dinner TOTALS: 220 20 11 20

Snack
Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Water, bottled, 1 serving 0 0 0 0
Pepper Cayenne or Red, 1 tsp 6 1 0 0
Lemon Juice, 1 wedge yields 1 1 0 0
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Snack TOTALS: 373 44 17 22

Snack 1
Almonds, dry roasted, 0.5 oz (22 whole kernels) 85 3 7 3
Pears, fresh, 1 pear, medium (approx 2-1/2 per lb) 98 25 1 1
Snack 1 TOTALS: 183 28 8 4

Snack 2
Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
Totals: 1,568 162 68 102

Deficiet = 300


Here is how yesterday ended up with my workouts:

Workout - Rachel Mac Workout Chest and Triceps
Time of workout = 30 mins + 30 min inclines + 30 min client
Cals burned = 300

Warm up:
Jacks
Arm open chest and circles
Twists

Week 2: Chest and Triceps

CHEST

•Chest press on bench - 15lb db 2x15
•Incline chest press - 15lb db 2x15 3
•Cable cross overs w/resistance bands 2x20 each position high/low

TRICEPS:

•Bench dips - 2 x20 bent knee
•Seated triceps press- Standing kickbacks 15lb db 2 x15
•Rope press downs - I did TRX standing pull ups 2x15
*Tricep kick backs - 2x10 15lb db

Lunch workout:
30 min inclines

After work:
Client Zumba (20 min)

MISSION = BIKINI

Rachel Mac Workout Week 2 Back and Bicep

Week 2, its a Killer!

Great news, I got my new client and love her and my x client that referred her to me! Plus she is wanting 2 days a week which = swimsuit mission POSSIBLE!

This puts me at 3 workouts a day on 2 days out of the week, so whats a girl to do but put a challenge out to my dear freind MARINEMAMA to join me! (feel the love woman)

Meals yesterday, clean but short. Due to dinner only haveing a Quest bar but I also made it to the studio to hang the Roller workshop flyers up. Things are moving in the right direction!

What you focus on = you achieve more of

Meals yesterday:
Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Sunflower Seeds, without salt, 0.5 oz 82 3 7 3
Breakfast TOTALS: 332 57 11 8
Lunch

Oscar Mayer Turkey Breast, 6 slice 75 1 1 15
Bread, wheat (including toast), 2 slice 130 24 2 5
*Kraft Mayo with Olive Oil (reduced fat mayonnaise), 1 tbsp 45 2 4 0
Lunch TOTALS: 250 27 8 20
Dinner

Quest Protein Bar - Peanut Butter Supreme, 1 serving 220 20 11 20
Dinner TOTALS: 220 20 11 20
Snack

Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Water, bottled, 1 serving 0 0 0 0
Pepper Cayenne or Red, 1 tsp 6 1 0 0
Lemon Juice, 1 wedge yields 1 1 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Snack TOTALS: 373 44 17 22
Snack 1

Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Almonds, dry roasted, 1 oz (22 whole kernels) 169 5 15 6
Snack 1 TOTALS: 278 33 16 7
Snack 2

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
Totals: 1,572 184 63 101


Workout - Rachel Mac Back and Bicep
Time of workout = 25 min + 5 min warm up
Cals burned = 75 + 112 = 187

Rachel Mac 4 Day workout (Week 2)

Warm up:
Zumba
Arm circles arm chest openers
Overhead arms
Jacks and T Jacks

Back:
Lat pull downs (with band) - 15lb db 2x15
Rows seated - 15lb db 2x15
Bent over rows - 15lb 1x15 set 2 25lb 1x15

Back extentions - on the ball 2x15
Super mans - 2x30 sec

Biceps:
Alternating bicep curl - 15lb 2x15
Bar bell curl (used my body bars) - 15lb 2x20
Hammer curl - 15lb 2x15

Lunch workout
30 min walk inclines

Client workout 25 min Full Body Blitz :
Warm up:
3 min step ups
1 min push ups
1 min crunches
Ball hip circles with arm circles
Non weighted bicep curls

Ball body bar crunch combo w/bench press - 20 9lb bb
Ball bicep/shoulder press combo w/hand turn
Ball hammer curls
Dead lifts straight leg w/kettlebell 2 x 20
Kettlebell swings forward - 1 min x 2
Kettlebell swings alt hands - 1 min
Kettlebell under leg lunges R and L - 2 x 15
Kettlebell halos 2x15
Chest flys
Tricep dips off bench
Squat dips touching bench edge

Cool down:
Back rounds
Shoulder/tricep stretch
Laying glute/ham stretch
Forward bend
TRX leaning body stretch

MISSION = BIKINI

Rachel Mac Workout Week 2 - Back and Bicep

Here is last weeks last workout when blogger was down, sorry.

I just ordered this swimsuit to motivate me to look like this by my mini vacation the end of June.

It's so cute :-) should make my chest look bigger too......

Like it for me?
Yes
No

I passed my CPR/AED test last night, so my certification is now up to date again. I also heard from the Yoga Studio owner, and I am on hold till he gets the logistics all taken care of. However I will be doing another Foam Roller Workshop there on June 5th....woo woo!

OMG.......Legs! I had to modify some of these moves since I was not at the gym but this workout is very home friendly.

I can't go that deep in lunges or squats due to my knees but I did do the lunges alternating front to back which really helped. First set front, second set back, third set front.

After today I will just list the workout Day number and body part, since this completes the 4 day workout.

Workout - Rachel Mac Quest Workout Legs Day 4
Time of workout = 25 min
Cals = 75

Note from Rachel (I do my cardio at lunch)
"Every other day, you should do cardio after you strength train, but on legs day it’s a good idea to get some light warm-up cardio out of the way because your legs will be trashed by the time you’re done!"

Warm up -
2 min Jacks
Run lunges
High knees
Butt kicks

Rachel Mac Workout Day 4 - Legs

•Squats: 12x 3 (butt touching bench)
Held a dumbbell sideways between your hands at chest level - 10lb db
•Weighted Lunges: 3 x12 15lb db (forward once backward twice)
•Sumo squats 3x12 w/15lb db
•Skaters 2x25
•Stiff-legged dead lift: 3x12 15lb db
•Glute bridges: 3x10
•Calf lifts 2x15 w/15lb db

Note from Rachel "It’s a good idea to track your strength training so you can make sure you’re pushing yourself; even if you just keep a notebook and write down the weights you use, that’ll help keep you on track and keep pushing yourself harder each week (Ed note: Gym Buddy is an awesome iPhone to track workouts)."

MISSION - BIKINI

I'm on week 2 of Rachel Macs 4 Day workout, and love it! I try to get up earlier to warm up and get in a 3rd set but it did not happen. Zap!

Shazam I cranked out a great workout regardless of the time, and my arms are feeling it. My back would be better with tighter bands even though I bound them from the ceiling and crossed them, so I will order a new one.

What's going on in T's world?

I got to sub Yoga Class last night!!!

It was last minute and I think I did pretty good considering I did not even have time to write up a routine. Some moves I added that I like, to add my own "flavor" since I love using pilates balls were:

Chair w/ball near knees hold for 1 min then to forward bend and repeat
Goddess w/ball at chest working upper and lower hold for 1 min
Goddess on tip toes w/ball at chest hold for 30 sec
Sitting forward bend with ball at feet
Childs pose with ball in front stretching arms out as you roll the ball away from you

I did lots of vynyasas, forward bend step back to downdog, to chaturanga and back to downdog to forward bend.
Warrior 1 and reverse warrior
Low lunge to crescent

Balancing
Stick
Dancer
Tree (you have to do tree right?)

Strength
10 - (5 each side) 1 arm on pilates ball modified pushup
20 Dolphin pushups
10 - Bent knee slow push ups

Moves I did NOT do:
Pigeon
Mountain
Bridge
Wheel


Ok, here is my workout this morning:

Workout - Rachel Mac Back and Bicep
Time of workout = 25 min + 5 min warm up
Cals burned = 75

Rachel Mac 4 Day workout (Week 2)

Warm up:
Zumba
Arm circles arm chest openers
Overhead arms
Jacks and T Jacks

Back:
Lat pull downs (with band) - 15lb db 2x15
Rows seated - 15lb db 2x15
Bent over rows - 15lb 1x15 set 2 25lb 1x15

Back extentions - on the ball 2x15
Super mans - 2x30 sec

Biceps:
Alternating bicep curl - 15lb 2x15
Bar bell curl (used my body bars) - 15lb 2x20
Hammer curl - 15lb 2x15

MISSION - BIKINI

Feel the Music Zumba

I decided to cut my fingernails short so I can play my guitar better.

This weekend I did not do good with protein at all on Saturday. I was out and about but never realized that I was skipping some meals so my stats are not that good. However I only did my Yoga class so I don't think its that big of a deal as if I was strength training.

Today is my off day......here is how my weekend went.

Saturday:
Breakfast

Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Water, bottled, 1 serving 0 0 0 0
Breakfast TOTALS: 232 19 12 20
Lunch

Baked Cheetos, 0.5 oz 65 10 3 1
Subway Turkey Breast Wrap, 0.5 serving 190 9 3 12
Cheesecake (commercially prepared), 1 oz 91 7 6 2
Lunch TOTALS: 346 26 12 15
Dinner

Subway Turkey Breast Wrap, 0.5 serving 190 9 3 12
Baked Cheetos, 0.5 oz 65 10 3 1
Dinner TOTALS: 255 19 6 13
Snack

Pepper Cayenne or Red, 1 tsp 6 1 0 0
Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Lemon Juice, 1 wedge yields 1 1 0 0
Water, bottled, 1 serving 0 0 0 0
Snack TOTALS: 140 25 5 1
Snack 1

Kraft Jell-o Brand Sugar Free Low Calorie Gelatin Dessert (Jello), 1 Serving 10 0 0 1
Orville Redenbacher's Smart Pop Movie Theater Butter Popcorn, 1 serving 120 28 2 4
Snack 1 TOTALS: 130 28 2 5
Snack 2

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
Totals: 1,224 120 38 78

Saturday workout:
Workout - Yoga Class
Time of workout - 1 hr
Cals burned = 265


Sunday:

Breakfast

Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Quest Protein Bar - Peanut Butter Supreme, 1 serving 220 20 11 20
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 0 0 0 0
Scrambled Egg, 1 large 70 1 7 7
Bread, wheat (including toast), 1 slice 65 12 1 2
Breakfast TOTALS: 357 33 19 29
Lunch

Red Potato, 200 grams 144 32 0 4
Roasting Chicken, light meat, 1 cup, chopped or diced 214 0 6 38
Lunch TOTALS: 358 32 6 42
Dinner

None
Dinner TOTALS: 0 0 0 0
Snack

Lemon Juice, 1 wedge yields 1 1 0 0
Water, bottled, 1 serving 0 0 0 0
Olive Oil, 1 1tsp 40 0 5 0
Pepper Cayenne or Red, 1 tsp 6 1 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Snack TOTALS: 277 21 17 20
Snack 1

Espresso Beans Chocolate Covered (24 pieces), 1 serving 210 23 12 3
Snack 1 TOTALS: 210 23 12 3
Snack 2

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
Totals: 1,323 111 55 118

Sundays workout:
Workout - Cardio / Zumba
Time of workout - 1hr
Cals burned = 299

I did my own choreography to an entire cd, it was a sweat fest of fun!


Weekly Progress
NUTRIENTS: GOAL 5/8 5/9 5/10 5/11 5/12 5/13 5/14
Calories: 1,410 - 1,760
1,627 1,690 1,698 1,612 1,620 1,811 1,224
Fat: 37 - 65
52 53 70 62 66 88 38
Carbohydrates: 187 - 270
201 170 181 162 162 166 120
Protein: 60 - 145
120 150 121 129 117 90 78
Fiber: 15 - 30
40 29 39 41 38 44 35


MISSION = BIKINI

Rachel Mac Quest Workout Day 3

I have made it 3 days and I am so sore! In a good way of course.
Sadly I had to drop down on a few of the moves from 15lb to 8lb on the last lift but still felt the burn.

Im going to use the pics from the last challenge for the start for this challenge.
Sticking with my spinach, and fruit in blender right after my workout, then when at the office eating my quest bar.

My morning meals look like this:
6.30 - 7.10 workout
7.15 Drink spinach/fruit drink w/out protein
8am Quest bar
10 am Oats

Workout - Rachel Mac Quest Workout - Day 3 Shoulders and Abs
Time of workout - 25 mins
Cals burned = 75

SHOULDERS:

•Overhead dumbbell press: 15lb db 12x3 (last rep 8lb db)
•Lateral raise: 15lb db 12x3 (last rep 8lb)
•Rear dumbbell raise: 15lb db 12x2
•Standing upright rows: 15lb 12x3 3

ABS:
(pick 3-5 exercises)

•Ab crunch machine - Used TRX 2x20
•Bicycle crunches - Used TRX 2x20
•Flat bench lying leg raise 2x25
•Plank - Done while doing TRX moves

MISSION - BIKINI

Full Rachel Mac workout here:
blog.questproteinbar.com/the-rachel-mac-workout/

FREE Quest bars here

ps, I am NOT getting any thing from Quest I just love the bars

Stripped Diet Results (pics)

Here are the pictures I promised........


Front


Side

I lost 1 lb on the 28 Day Clean Eat Stripped program and my BMI went down.

My stats my not have great results due to lighter workouts, as in more cardio and less lifting. Or the nuts on the plan, I think with the extra good fats it could have been too much good fat.

starting
Wt 122.5
BF% 24.9
BMI 21.1


finish
Wt 121.5
BF% 25.4
BMI 20.8

I don't feel like I look that much different but my pants are not tight and I did not take my full measurments when I started.

But I am keeping with many of the foods from the Clean Eat book, and expect better results after my 28 Day Rachel Mac Quest workout challenge.

MISSION = BIKINI

Rachel Mac Quest Workout Day 2

Whats NOT to love about Rachel, Quest Bars, and her workout? So far, I am feeling every muscle in my upper body and its only day 2 whew that's good stuff! She RAWKS!

Note: I got the 28 day challenge pics loaded but not posted yet, maybe tonight.

Today I did this workout at home, so I did have some modifications on the rope pull downs. I used my TRX system and did my cable pulls with resistance bands.

It was an awesome workout!

Since I am out of whey protein, I decided to make my Monsters this week with just spinach and fruit (veggies and fruit) with a dash of olive oil and then get to the office and eat my Quest bar = D-lish!

Today was Peanut Butter Supreme and it is just as fabulous as the Almond Crunch and you really feel great eating these without GUILT! They are just like a texture of a sinful brownie, but so good for you. This adds 20g of protein after my workout and I am just fine with that.

Got up, drank my Fire Water (lemon wedges in 1 cup water and a huge dash of red pepper) Then headed downstairs to my fitness studio, cranked up some Zumba music and hit the workout hard...I am spent!

Day 2: Chest and Triceps

Workout - Rachel Mac Quest Workout Chest and Triceps
Time of workout = 30 mins
Cals burned = 90

Warm up:
Zumba moves
Arm open chest and circles
Twists

CHEST
(These are supposed to be sets of 3 I did 2 sets due to time)

•Chest press on a ball - 15lb db 2x15
•Incline chest press - 15lb db 2x15
•Cable cross overs w/resistance bands 2x20 each position high/low

TRICEPS:

•Bench dips - 2 x20 bent knee
(Ops - should have tried this but I did not see this, hey it was early cut T. some slack will do this next week: If you’re feeling strong, you can put a weighted plate in your lap)

•Seated triceps press- I did Standing double kickbacks 15lb db 2 x15
•Rope press downs - I did TRX standing pull ups w/elbow out 2x15

My meals have been clean too.

Breakfast:

Cinnamon, ground, 1 tsp 6 2 0 0
Mangos, 0.5 cup, sliced 54 14 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Coconut, raw, 25 grams 89 4 8 1

Breakfast TOTALS: 298 47 12 6

Lunch:

Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Broccoli, frozen, 0.5 package (10 oz) 41 8 0 4
Mozzarella Cheese, part skim milk, 0.5 oz 36 0 2 3

Lunch TOTALS: 217 9 5 36

Dinner:

Scrambled Egg, 0.5 cup 126 2 13 12
Jams, preserves, jelly, 2 tbsp 111 28 0 0
Bread, wheat (including toast), 2 slice 130 24 2 5

Dinner TOTALS: 367 53 15 17

Snack:

Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Whey Protein 100% Gold Standard Dbl Choc, 0.5 serving 60 2 1 12
Water, bottled, 1 serving 0 0 0 0
Pepper Cayenne or Red, 1 tsp 6 1 0 0
Lemon Juice, 1 wedge yields 1 1 0 0

Snack TOTALS: 430 46 18 33

Snack 1:

Apples, fresh, 1 small (2-1/2" dia) (approx 4 per lb) 63 16 0 0
Almond Butter, 2 tbsp 203 7 19 5

Snack 1 TOTALS: 265 23 19 5

Snack 2:

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24

Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
1,698 181 70 121

Deficit = 215

MISSION = BIKINI

Here is the rest of the Rachel Mac Quest Workout:
www.blog.questproteinbar.com/the-rachel-mac-workout

Rachel Mac Quest Workout Challenge

Rachel Mac photo: Rachel Mac

Yesterday was my last day on the 28 day STRIPPED Tosca diet. I will do pictures and stats with results hopefully tonight.

Here is my last meal on the plan, and since it was my OFF DAY yesterday there is NO DEFICIT!

Breakfast:

Walnuts, 0.5 oz (14 halves) 95 2 9 2
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Cinnamon, ground, 1 tbsp 18 5 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0

Breakfast TOTALS: 344 55 13 8

Lunch:

Baked Potato, with skin, 0.5 large (3" to 4-1/4" dia. 139 32 0 4
Margarine butter blend, 60% corn oil margarine and 40% butter, 1 tbsp 102 0 11 0
Cashew Nuts, dry roasted, 1 oz 163 9 13 4

Lunch TOTALS: 404 41 25 8

Dinner:

Water, bottled, 1 serving 0 0 0 0
Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Lemon Juice, 5 wedge yields 7 3 0 0
Broccoli, frozen, 0.5 package (10 oz) 41 8 0 4
Mozzarella Cheese, part skim milk, 0.5 oz 36 0 2 3

Dinner TOTALS: 225 12 5 36

Snack:

Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Lemon Juice, 1 wedge yields 1 1 0 0
Water, bottled, 1 serving 0 0 0 0
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Pepper Cayenne or Red, 1 tsp 6 1 0 0

Snack TOTALS: 380 31 7 49

Snack 1:

Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Pears, fresh, 1 pear, medium (approx 2-1/2 per lb) 98 25 1 1

Snack 1 TOTALS: 218 28 2 25

Snack 2:

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24

Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
1,690 170 53 150


I would recommend any of Toscas Clean Eat Diet books, and will continue my eating challenge with Carolyn (on Fabulous Fitness Team) and the 28 day Challenge she created.


Since I completed this meal plan challenge I decide to do Rachel Macs Workout Challenge she has posted on her Quest blog. Love Rachel!

It is a 4 day workout and its just a basic workout that works, so I will do this challenge for the next few weeks. Its heavy and short just the way I like it, but covers all body parts.....sweet!

Here is my workout today:
Workout - Rachel Mac Back and Bicep (I only did 2 sets should be 3 sets)
Time of workout = 25 min + 5 min warm up
Cals burned = 75

Rachel Mac 4 Day workout

Warm up:
Zumba march
Arm circles arm chest openers
Overhead arms
Jacks and T -Jacks

Back:
Lat pull downs -15lb db 2x15
Rows seated - 15lb db 2x15
Bent over rows - 15lb 1x15 set 2 25lb 1x15

Back extensions - on the ball 2x15
Super mans - 2x30 sec

Biceps:
Alternating bicep curl - 15lb 2x15
Bar bell curl (used my body bars) - 15lb 2x20
Hammer curl - 15lb 2x15

Here is the FULL Rachel Mac workout, plus she has a great egg recipe I will be making as mini muffins.
blog.questproteinbar.com/the-rachel-mac-workout/

MISSION = BIKINI

Stripped Diet Day 28 Last Day

I never get time to load pictures during the week, so here are some of my meals I loaded over the weekend.

Today is the last day of this 28 day Stripped challenge. I will give all my thoughts in the next blog and my results.

Up next = Oxygen 28 day challenge

This is how I start the day drink, right out of bed (thanks Rachel Mac)
It rids toxins and makes you really clean out your system if you know what I mean

Lemon and pepper I call Fire water!

Drink it fast because it doesn't taste pleasant!


How to make my Green Monsters (see side bar for recipes just click the icon) after my morning workout. Lots of people have asked me about these, and you DONT taste the fresh spinach really. I like banana, strawberry, pineapple, peach, and mango in mine. I don't care for the blueberries with the spinach but to each person they have a flavor they like.

It just depends how lazy I am and since its good to have the extra carbs in the morning naners are good for that. (I would not do chocolate whey uck!)

Water 1 cup Spinach 1 cup

My mini blender has measure on it

2 scoops whey

1 tsp olive oil for good fat

Banana or fruit of choice - sometimes I do 1/2 sometimes whole naner

Close the lid down or mash it

Mix it all up good till the fresh spinach is small

Drink it all up like Popeye, Yum! This one does not look very green bc I did not have on my over head light but they are Delish

Now on to the food!

Bison topped with relish and mushrooms


Tuna and farm eggs with relish only, you won't miss the condiments really! Topped with sunflower seeds


I made this with 2 eggs, and it was too much for lunch but fine for dinner


Strawberries, cashews and a sprinkle of fresh coconut - I have a whole bag so I thought what the heck = Delish! Vacation without leaving home :-)

Salmon is so good for you I have been eating it 2 days a week

Salmon topped with bell peppers, mushrooms and spinach


Yummo!

Now on to my garden - for my sparklers that love these my poppies and azaleas

This is an azelea white with a shrub I dont know that I just somehow planted together and they like where they are. The pink flowers smell nice, if you know plants please let me know what that one is

Poppies!!!
Usually beat down by the spring rain this year I got a few and they are amazing and feel like soft skin when you touch the petals. Hard to grow, lovely to see...........
Enjoy!






My workouts:
Saturday - 1 hour Yoga Class
Sunday - Hauling boxes and plants at the church I re-decorated
Monday - Off day (and my back needs it!)

Have a great week!

MISSION = BIKINI

Stripped Diet Day 25

Just 3 days to go, and I want to look like Tosca!

I have drank my lemon fire water all week! Wow is that stuff hot, you will be wide awake after drinking it trust me.

I went to Yoga last night. Dana taught it was tough she kept the room so hot, we were all sweating like mad. No real new moves but 1 core with leg lifts, nothing I have not done before but still a great class.

Here is the week broke down from Friday 29 - Friday 6th (not counting dinner)
Calories: 1,410 - 1,760
1,741 1,513 1,359 1,512 1,660 1,733 1,841

Fat: 37 - 65
59 53 60 47 45 49 59

Carbohydrates: 187 - 270
176 154 123 139 158 161 172

Protein: 60 - 145
143 115 106 150 167 169 161

Fiber: 15 - 30
23 30 20 31 29 25 26

You can see I hit my protein on the mark all week. I feel good but my stats are killers!

Wt - 121.5
Bf% 25.7
BMI 21.0

I am signed up for my CPR - AED next Thursday so I will have all certifications current again to get my group class going....everything is falling in place :-)

Workout - Cardio Strength
Time of workout = 1hr 30 min
Cals burned = 354

Lunch workout
Walk inclines

After work
Yoga

Breakfast:

Cinnamon, ground, 1 tbsp 18 5 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Almond Butter, 1 tbsp 101 3 9 2

Breakfast TOTALS: 350 57 13 8

Lunch:

Cashew Nuts, dry roasted, 1 oz 163 9 13 4
Pickle Relish, 2 tbsp 39 11 0 0
Bison Ground Buffalo Pattie 4 oz 100% Organic Blackwing, 1 serving 200 0 9 23

Lunch TOTALS: 402 20 22 27

Dinner:

OhYeah High Protein Bar Vanilla Caramel, 1 serving 370 33 14 28
Regular Coffee, 0.5 cup (8 fl oz) 1 0 0 0

Dinner TOTALS: 371 33 14 28

Snack:

Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Water, bottled, 1 serving 0 0 0 0
Lemon Juice, 1 wedge yields 1 1 0 0
Pepper Cayenne or Red, 1 tsp 6 1 0 0

Snack TOTALS: 380 31 7 49

Snack 1:

Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Pears, fresh, 1 pear, medium (approx 2-1/2 per lb) 98 25 1 1

Snack 1 TOTALS: 218 28 2 25

Snack 2:

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24

Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
1,841 172 59 161

Deficeit = 354

MISSION - BIKINI

Stripped Diet Day 24

My new instructor Zumba shirt arrived, Love it! I got to wear this last night to teach and my client said it looked great on me, thanks. (pics later)

Today was the first day of drinking my lemon and Cayenne pepper combo that I did not just run to the ladies room. I feel it may hit me later, since my meals were lighter in fat?!

I needed more ST this week, and sadly it has not happened.
ST - 1
Yoga + core - 2
Zumba - 2
Walking inclines - 4

Friday will be all heavy lifting, chest and glute/legs.

Workouts yesterday:
Workout - Cardio - Zumba and lunch walk
Time of workout - 1hr 45 mins
Cals burned = 486

Zumba Zin 32
Lunch incline walk

Meals yesterday:
NOTE I added sunflower seeds with my breakfast it is a nice change of sweet and nutty try it. Plus I like relish on my Bison, no bread of course.

Breakfast:

Cinnamon, ground, 1 tbsp 18 5 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Sunflower Seeds, without salt, 0.5 oz 82 3 7 3

Breakfast TOTALS: 332 57 11 8

Lunch:

Cashew Nuts, dry roasted, 1 oz 163 9 13 4
Sweet potato, cooked, baked in skin, without salt, 0.5 medium (2" dia, 5" long, raw) 51 12 0 1
Pink Salmon (fish), 0.5 fillet 185 0 5 32

Lunch TOTALS: 399 21 19 37

Dinner:

Pickle Relish, 2 tbsp 39 11 0 0
Yellow Sweet Corn, Frozen, 0.5 cup kernels 80 19 1 3
Bison Ground Buffalo Pattie 4 oz 100% Organic Blackwing, 1 serving 200 0 9 23

Dinner TOTALS: 319 30 10 26

Snack:

Pepper Cayenne or Red, 1 tsp 6 1 0 0
Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Water, bottled, 1 serving 0 0 0 0
Lemon Juice, 1 wedge yields 1 1 0 0

Snack TOTALS: 380 31 7 49

Snack 1:


Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Apples, fresh, 1 small (2-1/2" dia) (approx 4 per lb) 63 16 0 0

Snack 1 TOTALS: 183 19 1 24

Snack 2:

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24

Snack 2 TOTALS: 120 3 1 24


CALORIES CARBS FAT PROTEIN
1,733 161 49 169

Deficit 486

MISSION BIKINI

Stripped Diet 5 Days to Go

I can't believe its day 23 already, and wonder what type of changes I will see when I hop on the scale this weekend.

One thing I noticed that this forced me to add 2 fruits and 1 more veggie to my normal eating which is HUGE. I know I can continue this habit and I like to be able to have a snack of fruit and nuts. (in moderation)

My workout will be Cardio Day:
Lunch inclines - 45 mins
Zumba after work - 1 hour

Next week I will be doing 4 day ST and my Zumba practice. Will talk about that later, and lay out the plan of action as spring approaches FAST!

Today's Green Monster:
1 cup water
1 cup fresh spinach
1 tsp olive oil
1 banana
2 scoops vanilla whey

Yesterdays workout:
Workout - Back and biceps + Walk at lunch
Time of workout - 20 min + 40 walk = 60
Cals burned = 169

Morning workout:
Warm up - jog square w/arm circles and jacks

Bent over rows - 15lb db 2x10 + 25lb db 1x8
TRX Back Fly - 3x10
Supermans over ball - 3x10 (2 on med ball 1 set on small ball)
Bicep curls - 15lb db 2x8
Hammer curls - 15lb 1x10
TRX chins 3x10

Lunch workout:
Incline walk - 35 min

Yesterdays meals:
Breakfast:

Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Cinnamon, ground, 1 tbsp 18 5 0 0
Walnuts, 0.5 oz (14 halves) 95 2 9 2

Breakfast TOTALS: 344 55 13 8

Lunch:

Roasting Chicken, light meat, 0.5 cup, chopped or diced 107 0 3 19
Broccoli, frozen, 0.5 package (10 oz) 41 8 0 4
Cashew Nuts, dry roasted, 1 oz 163 9 13 4

Lunch TOTALS: 311 17 16 28

Dinner:

Pink Salmon (fish), 0.5 fillet 185 0 5 32
Sweet potato, cooked, baked in skin, without salt, 1 medium (2" dia, 5" long, raw) 103 24 0 2

Dinner TOTALS: 287 24 6 34

Snack:

Pepper Cayenne or Red, 1 tsp 6 1 0 0
Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Water, bottled, 1 serving 0 0 0 0
Lemon Juice, 1 wedge yields 1 1 0 0

Snack TOTALS: 380 31 7 49

Snack 1:

Pears, fresh, 1 pear, medium (approx 2-1/2 per lb) 98 25 1 1
Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24

Snack 1 TOTALS: 218 28 2 25

Snack 2:

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24

Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
1,660 158 45 167

DEFICEIT - 169

MISSION - BIKINI

Stripped Diet Day 22

Today we have sunshine, I was pumped to do my strength training back and biceps.

Workout - Back and biceps
Time of workout - 20 min + 5 warm up
Cals burned = 60

Warm up - jog square w/arm circles and jacks

Bent over rows - 15lb db 2x10 + 25lb db 1x8
TRX Back Fly - 3x10
Supermans over ball - 3x10 (2 on med ball 1 set on small ball)
Bicep curls - 15lb db 2x8
Hammer curls - 15lb 1x10
TRX chins 3x10


Yesterdays meals made me feel very full which is good. I had no cravings except for a pear after dinner. (broccoli need I say more)

Sunday I actually had forgot to get fresh spinach. So I made my smoothie with almond milk, whey and a bannan. So not the same as a Green Monster! Something about that spinach in the morning, varoom!

Also I tried part of Rachel Macs advice and added Cyanne pepper to my lemon water in the morning first thing. HOT! Oh and she adds fish oil and flax and calls it sluge or something like that.

Im not a quiter so I will try it the rest of the week, but let me say that it did make me go to the bathroom right away and it certainly woke me UP.

Here is how yesterday went, and it was my off day so no workout. (I was going to walk but the car needed oil so I did that urgent errand instead)

Breakfast:

Cinnamon, ground, 1 tbsp 18 5 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Walnuts, 0.5 oz (14 halves) 95 2 9 2
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5

Breakfast TOTALS: 344 55 13 8

Lunch:

Hard Boiled Egg, 2 large 140 1 11 13
Pepper, black, 2 dash 1 0 0 0
Pickle Relish, 1 tbsp 20 5 0 0
Tuna, Albacore, in water (Starkist pouch), 3 oz 110 1 3 21
Sunflower Seeds, without salt, 0.5 oz 82 3 7 3

Lunch TOTALS: 353 11 20 36

Dinner:

Pears, fresh, 1 pear, small (approx 3 per lb) 82 21 1 1
Broccoli, frozen, 0.5 package (10 oz) 41 8 0 4
Roasting Chicken, light meat, 1 cup, chopped or diced 214 0 6 38

Dinner TOTALS: 337 29 7 43

Snack:

Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1

Snack TOTALS: 253 29 5 26

Snack 1:

Whey Protein 100% Gold Standard Dbl Choc, 0.5 serving 60 2 1 12
Strawberries, fresh, 1 cup, halves 46 11 1 1

Snack 1 TOTALS: 106 12 1 13

Snack 2:

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24

Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
1,512 139 47 150

MISSION = BIKINI

Stripped Day 21 Foam Roller Video

My Foam Roller workshop - 3 parts, massage, pilates and strength training




Here is the video

Day 21 Stripped Diet, time to kick it in high gear!

Weekend food log, as you can tell too many carbs with eating out. But I did donate time to do a re-design re-mix in a church, plus saw a Frank Loyd Wright home called the Ebensworth Home.

I did not get in all my snacks.

Saturday:
Breakfast:

Almond Breeze Almond Milk, Unsweetened Vanilla, 4 oz 20 1 2 1
Kashi GoLean Cereal (1 cup), 1 serving 140 30 1 13

Breakfast TOTALS: 160 31 3 14

Lunch:

Refried Beans, 0.5 cup 118 20 2 7
Don Pablos Pollo (Chicken) Chimichanga, 0.5 serving 545 59 24 22

Lunch TOTALS: 663 78 26 29

Dinner:

Wendy's Classic Single w/ Everything, 1 serving 410 37 19 24
*Note the Wendys burger was the bottom bun only, cut in half and plain, it was the only one I found in the Sparks food log to use.

Dinner TOTALS: 410 37 19 24

Snack:

Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1

Snack TOTALS: 160 5 4 25

Snack 1:

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24

Snack 1 TOTALS: 120 3 1 24

Snack 2:

None

Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
1,513 154 53 115

Sunday:
Breakfast:

Kashi GoLean Cereal (1 cup), 1 serving 140 30 1 13
Almond Breeze Almond Milk, Unsweetened Vanilla, 4 oz 20 1 2 1
Scrambled Egg, 0.5 cup 126 2 13 12

Breakfast TOTALS: 286 33 16 26

Lunch:

Taco Bell Nachos, 1 serving 330 32 21 4
Taco Bell Fresco Ranchero Chicken Soft Taco, 2 serving 340 42 8 24

Lunch TOTALS: 670 74 29 28

Dinner:

Cashew Nuts, dry roasted, 1 oz 163 9 13 4

Dinner TOTALS: 163 9 13 4

Snack:

Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24

Snack TOTALS: 120 3 1 24

Snack 1:

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24

Snack 1 TOTALS: 120 3 1 24

Snack 2:

None

Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
1,359 123 60 106


MISSION BIKINI