Bye June Hello July POA

T has been on workout vacation this week!

Seriously I need to jump into my July plan of action (POA) a day early. NOPE I will wait and post that tomorrow. *insert nail biting here lol

Today is another fabulous hot day in STL and I love it. I'm so looking forward to the holiday weekend, I love the fact that I am OFF work and getting PAID....ahh only in America God Bless.

Last nights numbers looked right on target till I added the yummy honey mustard sauce on my pork. I won't have a high enough deficit to do anything but maintain.

It is so weird since my clients are on vacation, its like I'm on vacation and I am home alone thinking how productive I could be but have just got sucked into watching "Top Model" and "Wild Date" where they have the first date in the wild jungle and have to see how they get along.

Now how fun would that be? The reason I watched it was the scenery, I looooove travel and that was so fabulous the one winner room they got to stay at with a view of a volcano RAWKS!

Me instead:
Guitar practice - 0
Zumba Toning - 0

Yikes, tonight has to be much more productive so I have my list made out and I am going to stick to it!

My workout yesterday:
Workout - Yoga & Resistance Band and Walk at Lunch
Time of workout - 20 min + 30 min = 50
Cals burned = 74 + 125 = 199

Yoga:
Sun salutation x 5
Half forward bend
Straight leg twist
Plank
Chaturanga
Seal

Resistance Band: (I used the yellow band from Gold's Gym)
Back row
Back fly
Chest Press
Lat pull down
Back extension
Triceps overhead

Lunch Workout:
30 min walk Inclines
20 bench push ups
20 single leg squats

Here are my meals:
Breakfast

Pineapple, fresh, 1 cup, diced 76 19 1 1
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Peanut Butter Dark Chocolate Dreams Flavor (All natural by Peanut Butter & Co), 1 tbsp 85 6 7 3
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Breakfast TOTALS: 313 52 10 9

Lunch

Green Beans (1/2 cup), 2 serving 40 8 0 2
Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Hendricksons Dressing Fat & Gluten Free No Preservatives, 2 tbsp 70 17 0 0
Salsa, 2 tbsp 9 2 0 0
Lunch TOTALS: 259 28 3 30

Dinner

Pork Chops (pork loin), roasted, 4 oz 226 0 10 31
Yam Sauced Cuts - Royal Prince Orange Pineapple, 0.5 cup 160 38 0 2
Salsa, 3 tbsp 13 3 0 1
Salad dressing, Honey Mustard, Marzetti's, 2 tbsp 140 6 12 0
Dinner TOTALS: 539 47 22 34

Snack

Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 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
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Snack TOTALS: 362 37 3 50

Snack 1

Hard Boiled Egg, 1 large 70 1 5 6
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 200 22 9 20
Snack 1 TOTALS: 270 23 14 26

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: 1,864 190 54 173
DEFICIT = 199

BIRTHDAY COUNTDOWN BEGINS.........

Meals and Workouts Girls Weekend Getaway

OK, here are my meals and workouts from the weekend getaway. My weigh in is 123.5 and I still feel "fluffy" from too many strange foods.

You will see lots of things on here I don't normally have, however I did bring 3 Quest bars for snacks. (I should have brought 5) Plus then I FORGOT my lunch on Monday, right in the fridge so I had to go out and get a salad. Whew!

I will have more pictures of my shopping as soon as I get them loaded up plus maybe some from the other camera, and a new workout plan for July as well.

We left Friday Morning:
Breakfast

Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Breakfast TOTALS: 240 6 2 48

Lunch

McDonald's Honey Mustard Snack Wrap with Grilled Chicken, 1 serving 260 27 9 18
McDonald's Frappe Mocha (Medium) 16 oz., 1 serving 560 78 24 8
Lunch TOTALS: 820 105 33 26

Dinner

Hamburger, single patty with bun, 1 sandwich 275 31 12 12
French Fries (french fried potatoes), 20 strips 200 31 8 3
Tea, brewed, 6 fl oz 2 1 0 0
Dinner TOTALS: 476 62 19 15

Snack

Water, bottled, 1 serving 0 0 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 200 22 9 20
Snack TOTALS: 200 22 9 20

Snack 1

Apple Pie, 0.5 piece (1/8 of 9" dia) 148 21 7 1
Ice cream cones, cake or wafer-type, 1 cone 17 3 0 0
Snack 1 TOTALS: 165 24 7 2

Snack 2

None
Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
Totals: 1,901 220 71 111
DEFICIT = 249 (WALKING INCLINES)

Saturday:
Breakfast

Waffles, from recipe, 1 waffle, round (7" dia) 218 25 11 6
Reduced Calorie Pancake Syrup, 4 tbsp 98 27 0 0
Butter, whipped, 2 tbsp 135 0 15 0
Breakfast TOTALS: 451 51 26 6

Lunch

Quest Protein Bar - Vanilla Almond Crunch, 1 serving 200 22 9 20
Water, bottled, 1 serving 0 0 0 0
Lunch TOTALS: 200 22 9 20

Dinner

Filet Mignon, 4 oz 209 0 13 24
Red Wine, 6 fl oz 127 3 0 0
Sweet potato, cooked, baked in skin, without salt, 1 cup 180 41 0 4
Tossed Salad, 1 cup 22 4 0 2
Oil and Vinegar Salad Dressing, 2 tbsp 140 1 16 0
Dinner TOTALS: 679 50 29 30

Snack

Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Snack TOTALS: 240 6 2 48

Snack 1

Ice cream cones, cake or wafer-type, 1 cone 17 3 0 0
Apple Pie, 0.5 piece (1/8 of 9" dia) 148 21 7 1
Snack 1 TOTALS: 165 24 7 2

Snack 2

None
Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
Totals: 1,735 153 73 105
DEFICIT = 299 (SWIMMING)

Sunday:
Breakfast

Waffles, from recipe, 1 waffle, round (7" dia) 218 25 11 6
Reduced Calorie Pancake Syrup, 4 tbsp 98 27 0 0
Butter, whipped, 2 tbsp 135 0 15 0
Breakfast TOTALS: 451 51 26 6

Lunch

Pizza Hut Medium Hand Tossed Cheese Pizza (1 slice), 2 serving 460 50 20 24
Cola, contains caffeine, 4 fl oz 52 13 0 0
Lunch TOTALS: 512 63 20 24

Dinner

McDonald's Frappe Mocha (Medium) 16 oz., 1 serving 560 78 24 8
Dinner TOTALS: 560 78 24 8

Snack

Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Snack TOTALS: 240 6 2 48

Snack 1 (I should have had my Casein protein here but was too bloated this left my protein way to low for the day)

None

Snack 1 TOTALS: 0 0 0 0

Snack 2

None
Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
Totals: 1,764 199 72 86
DEFICIT = 224 (1 HOUR WALK)

Monday:
Breakfast

Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Lean Pockets, Bacon, Egg, & Cheese, 1 serving 280 40 9 12
Breakfast TOTALS: 282 40 9 12

Lunch

Tea, brewed, 4 fl oz 1 0 0 0
OhYeah High Protein Bar - Peanut Butter Caramel, 1 serving 380 30 19 27
Lunch TOTALS: 381 30 19 27

Dinner

Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Green Beans (1/2 cup), 2 serving 40 8 0 2
Dinner TOTALS: 180 9 3 30

Snack

Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Snack TOTALS: 240 6 2 48
Snack 1

Quest Protein Bar - Vanilla Almond Crunch, 1 serving 200 22 9 20
Snack 1 TOTALS: 200 22 9 20

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: 1,404 110 43 161
DEFICIT = 0 (OFF DAY)

Tuesday:
Breakfast

Jimmy Dean Sausage Biscuits, breakfast sandwich, 1 package 385 23 28 10
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Breakfast TOTALS: 387 23 28 10

Lunch

Tossed Salad, 1.5 cup 33 7 0 3
Roasting Chicken, light meat, 0.5 cup, chopped or diced 107 0 3 19
Louis Kemp, Crab Delights-imitation crab, 0.5 cup 70 10 0 8
Mozzarella Cheese, part skim milk, 0.5 oz 36 0 2 3
Oil and Vinegar Salad Dressing, 1 tbsp 70 0 8 0
Balance Bar- Almond Brownie, 0.5 serving 100 11 4 8
Lunch TOTALS: 416 28 17 41

Dinner

Pork Chops (pork loin), roasted, 4 oz 226 0 10 31
Yam Sauced Cuts - Royal Prince Orange Pineapple, 0.5 cup 160 38 0 2
Dinner TOTALS: 386 38 10 33

Snack

Spinach, fresh, 1 cup 7 1 0 1
Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Snack TOTALS: 362 37 3 50

Snack 1

Balance Bar- Almond Brownie, 0.5 serving 100 11 4 8
Snack 1 TOTALS: 100 11 4 8
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: 1,772 139 62 165
DEFICIT = 83 (LUNCH INCLINE WALK)

BIRTHDAY COUNTDOWN BEGINS......

Girls Vacation Lots O' Pictures

We got back around 10pm on Sunday from our weekend getaway. I did get in a 1 hour incline walk and some swimming, other then that it was all about GIRLY FUN!
Branson Vacation a 4 hour drive

Diane and I at our first road stop Mc Donalds

Off to the visitor center

I like this poster

A cute picture

Posing

Dianes Daughters

Back in the car

Dinner

Our hotel

The pool :-)

Funny

Getting a tan (burn)

Off to dinner our waiter Nick (who wants to be a personal fitness trainer woo woo)

My dinner, filet and sweet potato

Off to the Haygoods show, our taxi driver Dave (Susan in the back seat)

The Haygoods are going to start we got our seats

Here they are a very talented family (ok, and cute too)


Signing autographs

Then it was shopping, Diane is the Princess for taking me with her on this trip

And yes here too.........and I did get a bag :-)

Then it was off to dinner before heading back

If you look close you will see the girls in the back, Diane, Maria and Susan

Last Rest stop the Route 66

All these cute buildings




Bye bye till next time

MISSION BIKINI - 2 DAYS

Wow I can't believe how happy I am for my little get away. I am starting to feel tighter and I love that. It has been all about the chicken. I even tried the new Dove BBQ sauce and its fabulous! I paired it with green beens and loved it! (pictures later to come)

I thought for sure I would be down another 1/2 lb this morning but I was not.

Weight = 122.5

Today I did 20 minute Fat blasting Yoga with Denise Austin, love it. I have used some of her moves in the intro class since they are so good for a beginner and I like the refresher and the flow she uses. Moving poses, I like that because it incorporates isometric moves with strength and balance.

Here is my workout yesterday:
Workout - Cardio Walk at lunch & Zumba Toning
Time of workout - 20 + 60 = 80
Cals burned = 374

Lunch workout - Walk w/inclines
After work workout - Zumba Toning

My numbers are good too, and I can tell my body is using the fuel I have given it. Check it out..........

My meals:
Breakfast

Cinnamon, ground, 1 tbsp 18 5 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
Almond Butter, 1 tbsp 101 3 9 2
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Breakfast TOTALS: 366 38 22 10

Lunch

OhYeah! Almond Fudge Brownie Bar (1 serving=45g), 1 serving 190 18 9 14
Sweet potato, cooked, baked in skin, without salt, 1 medium (2" dia, 5" long, raw) 103 24 0 2
Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Lunch TOTALS: 433 43 12 44

Dinner

Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Green Beans (snap), 1 cup 34 8 0 2
Barbecue Sauce, 2 packet 14 2 0 0
Dinner TOTALS: 188 11 3 30

Snack

Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Snack TOTALS: 249 8 2 48

Snack 1

Hard Boiled Egg, 1 large 70 1 5 6
Snack 1 TOTALS: 70 1 5 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: 1,426 103 45 163
DEFICIT 374

MISSION BIKININ - 2 DAY COUNT DOWN!

Why Fire Water?

Ok, I got started with daily "Fire Water" as I call it from Rachel_Mac and if you don't know her pop over to her page and check out her pictures or her FB page.

MISSION BIKINI - 3 DAYS

I keep getting questions so I found a LINK, as I always thought it was the benefit of the lemon for detox and the cayenne pepper for speeding the metabolism up. (Just remember to drink it FAST)

Its a RUSH to drink and really wakes you up to get in a good workout. Here is the link and look at some other benefits it has............nice!
www.cayennepepper.info/health-benefits-of-cayenne-pepper.html


This week eating chicken Monday, Tuesday for dinner and lunch I have dropped 1.5 lbs and I will take it. *insert happy dance

Check out how low it made my carbs and high my protein, plus I did add an boiled egg for my snack in the afternoon as well.

Tuesday 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
Walnuts, 0.5 oz (14 halves) 95 2 9 2
Almond Butter, 1 tbsp 101 3 9 2
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Breakfast TOTALS: 366 38 22 10

Lunch

Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Yellow Sweet Corn, Canned, 0.5 cup 66 15 1 2
Salsa, 2 tbsp 9 2 0 0
Salad dressing, Trader Joes Balsamic Vinaigrette, 2 tbsp 70 5 6 0
Lunch TOTALS: 345 31 10 31

Dinner

Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Dinner TOTALS: 140 1 3 28

Snack

Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Snack TOTALS: 249 8 2 48

Snack 1

Hard Boiled Egg, 1 large 70 1 5 6
Peanuts, dry-roasted, 1 oz 166 6 14 7
OhYeah! Almond Fudge Brownie Bar (1 serving=45g), 1 serving 190 18 9 14
Snack 1 TOTALS: 426 25 28 27

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: 1,647 106 66 169
DEFICIT = 233

Monday 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
Walnuts, 0.5 oz (14 halves) 95 2 9 2
Almond Butter, 1 tbsp 101 3 9 2
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Breakfast TOTALS: 366 38 22 10

Lunch

JennyO Cajun Turkey Breast, 2 oz 50 0 0 12
OhYeah High Protein Bar - Peanut Butter Caramel, 1 serving 380 30 19 27
Lunch TOTALS: 430 30 19 39
Dinner

Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Yellow Sweet Corn, Canned, 1 cup 133 30 2 4
Salsa, 2 tbsp 9 2 0 0
Salad dressing, Trader Joes Balsamic Vinaigrette, 2 tbsp 70 5 6 0
Dinner TOTALS: 352 38 10 33

Snack

Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Snack TOTALS: 358 36 3 49

Snack 1

Hard Boiled Egg, 1 large 70 1 5 6
Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Snack 1 TOTALS: 130 9 6 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: 1,756 154 61 162
DEFICIT = 224

and on another note, my client lost another 2 1/2 pounds this week T. is very happy!

Client workout:
Upper body only 2x20

Lat pull downs with band - second round 1 works 1 holds
Cross body curls
Bench dips - straight leg - second round bent knee 30
Chest press
Incline chest press
Shoulder press - 1 works 1 holds
Bicep curls w/flip grip standing
Supermans - w/3lb db and 2 count holds
Standing straight arm tricep
Tricep kick back sitting
Cable cross overs high to low w/band (and T. holding it)

MISSION BIKINI - 3 DAYS

MISSION BIKINI 4 Days Lots O' Picture Blog

With just 4 more days to go its all about chicken. Chicken. Chicken.
For those of you that keep asking me how to make the "fire water" I drink every morning, here it is step by step.
Fire Water 1 cup cold water

lemons - 4 cut pieces

Hot pepper a big dash about 1 tsp

Mix

Drink it fast

Easy, cheap, detox and gets the metabolism going


My girlfriend Diane in her boyfriends really old caddilac

She works for a chiropractor

Look how HUGE this car looks next to her lol and I should have parked the MINI next to it ha, its like the size of the HOOD!


Some weekend pictures, breakfast before I left to go out of town. Sorry I was hungry.
1 egg with 1 piece of bread and a banana protein shake w/2 scoops vanilla whey and 1 nanner.

(I make the egg in the micro wave, just spray the tall bowl, crack egg and stir. Cook 30 sec stir, cook 30 more sec. If you don't stir 1/2 way it can EXPLODE which is not good.

My sister at Walmart...yeah she snuck over to the snack asile and YES I caught her.......look at all the bad stuff there OMY can you tell she is sooooo BUSTED!? I think its the cookie aisle, she ended up with some Dove rasperry chocolates in the end darn it.

She is a hairdresser cutting my moms hair - My mom is Mary if you want to pray for her she has not been doing very good at all. Besides she only did weigh about 95lbs to begin with on a good day. Love you mom :-)

Now a cute picture Cindy and mom - loves you both!

Mom your My Shero :-)

Me and mom the strongest and smartest women I ever met!

Me and mom again.... love you mom!


My new hair color

Super cool fun easy to use foam ......loved it! I kinda felt like an artist, it can make you feel that way tee hee.

Plus look back at that picture above this one again......it comes with SEXY black gloves and I will for sure use this product again there was NO mess at all :-)
but I don't look like the model just sayin...

Dinner tonight yup Chicken.

Chicken with salsa and corn with green tea

MISSION BIKINI 4 DAYS