A Guest Blog "MUST" Read

Last nights workout was great, and I have been feeling much more energized taking my 100 degree walk at lunch. I guess I am getting used to the heat.

My Stats today were not good, so I must get more cardio in. My weight in 123 no budging there. But my deficit is not high enough and I have not really pushed myself as hard as I can this past week. I'm working up a sweat don't get me wrong but as another year is added to my life, I have to work that much harder.

Hence the reason to post this blog!

Check out this guest blog because it just goes to show you can do anything you want to change your destiny and your way of thinking. Glad to report it did get popular vote yesterday!
www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4390483#comments


Workout - Am Yoga Balance PM Client ST
Time of workout = 45 min + 20 min = 65 min
Cals = 290

Lunch
20 min walk

Client workout:
Upper body ST 2x20

clap pushups 2x20
one arm pushup w/db 15lb pushup w/row 2x20
Bicep body cross 15lb
Bench dips 50

My Meals:

Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Nutella, 1 tbsp 100 11 6 2
Dole Pineapple Tidbits 100% Pineapple juice, 0.5 cup 60 15 0 0
Breakfast TOTALS: 330 58 9 7

Lunch

Green Peppers (bell peppers), 3 tbsp 10 2 0 0
Greek Yogurt Brown Cow Natural - Blueberry, 1 serving 130 18 0 13
Yellow Mustard, 1 tsp or 1 packet 3 0 0 0
Bread, wheat (including toast), 2 slice 130 24 2 5
Turkey, Ground turkey, 93% lean, 3 oz 120 0 6 17
Grapes, 0.5 cup, seedless 30 14 0 1
Lunch TOTALS: 423 59 9 35

Dinner

Baked Potato, with skin, 1 small (1-3/4" to 2-1/2" dia.) 128 29 0 3
Turkey, Ground turkey, 93% lean, 3 oz 120 0 6 17
*Kraft Mayo with Olive Oil (reduced fat mayonnaise), 1 tbsp 45 2 4 0
Cheddar or Colby Cheese, Low Fat, 1 oz 49 1 2 7
Dinner TOTALS: 342 32 12 27

Snack

Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Spinach, fresh, 1 cup 7 1 0 1
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
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: 402 39 6 51

Snack 1

Cottage Cheese Low Fat (Dierbergs), 0.5 cup 80 4 2 12
Peaches, canned, water pack, 1 cup, halves or slices 59 15 0 1
Snack 1 TOTALS: 139 19 2 13

Snack 2

Nutella, 1 tbsp 100 11 6 2
Snack 2 TOTALS: 100 11 6 2

CALORIES CARBS FAT PROTEIN
Totals: 1,736 217 42 135
DEFICIT = 290

Workout Zumba Toning

Last night I got home, and started cleaning the Fitness Studio. I had the last 2 nights off and since I had till 6.30 it gave me time to get everything spotless.

I'm not counting my cleaning as a workout, but I did work up a frantic sweat vacuuming the curtains and moving all the fitness equipment. *sheesh I have a lot of weights and toys lol!

Zumba Toning was great, I love the disco feel of this training and the moves are simple and short. I like that so you can add more of your own style.

My workout:
Workout - Zumba Toning
Time of workout = 30 mins
Cals = 148


My Meals: (oh pretty spot on)
Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Dole Pineapple Tidbits 100% Pineapple juice, 0.5 cup 60 15 0 0
Nutella, 1 tbsp 100 11 6 2
Breakfast TOTALS: 330 58 9 7

Lunch

Bread, wheat (including toast), 2 slice 130 24 2 5
Roasting Chicken, light meat, 0.5 cup, chopped or diced 107 0 3 19
*Kraft Mayo with Olive Oil (reduced fat mayonnaise), 1 tbsp 45 2 4 0
Green Peppers (bell peppers), 0.33 cup, strips 12 3 0 0
Lunch TOTALS: 294 29 9 24

Dinner

Roasting Chicken, light meat, 1 cup, chopped or diced 214 0 6 38
Baked Potato, with skin, 1 small (1-3/4" to 2-1/2" dia.) 128 29 0 3
BBQ Sauce, KC Master Piece, 2 tbsp 60 15 0 0
Grapes, 12 grape, seedless 23 11 0 0
Dinner TOTALS: 425 55 6 42

Snack

Spinach, fresh, 1 cup 7 1 0 1
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
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
Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Snack TOTALS: 402 39 6 51

Snack 1

Strawberries, fresh, 6 medium (1-1/4" dia) 22 5 0 0
Grapes, 12 grape, seedless 23 11 0 0
Cashew Nuts, dry roasted, 2 tbsp 99 6 8 3
Snack 1 TOTALS: 143 21 9 3

Snack 2

None
Snack 2 TOTALS: 0 0 0 0
CALORIES CARBS FAT PROTEIN
Totals: 1,594 202 38 127
DEFICIT = 148

Me Featured on "The Summer Shape Up"

I got featured on "The Summer Shape Up" page, but not my story... I will still be happy about it :-)

If you scroll to the bottom of "Featured Examiners" and use the "arrow" button you will see me
www.examiner.com/health

My last feature story actually won me an i-Pad! I feel so blessed, thank you God.

Oh la la it felt great to hit on the bag last night, and a tough workout. I actually tried some of my kicks too but none were photo worthy. I'll keep working on that one, I can't kick with my right foot since my toenail is still messed up. Ouch!

My workouts Tuesday:
Workout - Boxing/Zumba Toning/ST/Walking
Time of workout = 1hr 15 min
Cals burned = 304

Lunch
30 min walk

After work
Boxing
3 rounds 3 min each

30 min Zumba Toning
w/Zumba Toning sticks

15 min ST 2x20
Incline chest press 15lb db
Back rows 25lb kettlebell
Bicep curls 15lb db
Tricep kick back 15lb db
Med ball push ups single arm
Med ball wood chops 8lb

My meals: (I know chicken and Kashi cereal, wierd huh?)

Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Dole Pineapple Tidbits 100% Pineapple juice, 0.5 cup 60 15 0 0
Nutella, 1 tbsp 100 11 6 2
Breakfast TOTALS: 330 58 9 7

Lunch

Turkey, Ground turkey, 93% lean, 4 oz 160 0 8 22
Bread, wheat (including toast), 2 slice 130 24 2 5
V8 Vegetable Juice Cocktail (8 oz), 1.5 serving 75 15 0 3
Lunch TOTALS: 365 39 10 30

Dinner

Roasting Chicken, light meat, 0.5 cup, chopped or diced 107 0 3 19
Kashi GoLean Cereal (1 cup), 1.5 serving 210 45 2 20
Almond Breeze Almond Milk, Unsweetened Vanilla, 18 oz 90 5 7 2
Dinner TOTALS: 407 50 11 41

Snack

Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Spinach, fresh, 1 cup 7 1 0 1
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
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: 402 39 6 51

Snack 1

Cottage Cheese Low Fat (Dierbergs), 0.5 cup 80 4 2 12
Peaches, canned, water pack, 1 cup, halves or slices 59 15 0 1
Peanuts, dry-roasted, 10 peanut 59 2 5 2
Snack 1 TOTALS: 197 21 7 15

Snack 2

None
Snack 2 TOTALS: 0 0 0 0
CALORIES CARBS FAT PROTEIN
Totals: 1,701 206 42 144
DEFICIT = 304

Plan of Action Walking

Boxing makes me feel like a woman, glistening with sweat and strong and powerful and sexy......what more can I say but looooove it!

If you box, how does it make you feel?

I got to see the fight over the weekend at the hotel, Amir Khan vs Jab Judah and Khan won.
www.fightnights.com/boxing-results.php
I just knew he was going to win even though Judah was RIPPED, Khan had a much better reach and seemed to dominate.
www.fightnights.com/boxers.php?id=522

Moving on to my workouts, which need to be pushed to a higher level. Tonight will be Boxing and ST Legs and Yoga stretch. I did not get in my Zumba practice last night had to run errands and I worked on finances instead. Lets see what happens to the market now Mr. Pres. *sigh

Pushup challenge = 30 inclines

Yesterdays workout:
Workout - Walking inclines
Time of workout - 40 min
Cals burned = 148

Client called off, I watched LWN cooking yum.

My meals: (great numbers!)
Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Dole Pineapple Tidbits 100% Pineapple juice, 0.5 cup 60 15 0 0
Nutella, 1 tbsp 100 11 6 2
Breakfast TOTALS: 330 58 9 7

Lunch

Turkey breast meat, 8 slices 177 7 3 29
Sweet Cherries, 1 cup, with pits, yields 74 19 0 1
Bread, wheat (including toast), 1 slice 65 12 1 2
Lunch TOTALS: 315 38 4 33

Dinner

Roasting Chicken, light meat, 1 cup, chopped or diced 214 0 6 38
Strawberries, fresh, 2 medium (1-1/4" dia) 7 2 0 0
Cashew Nuts, dry roasted, 1 tbsp 49 3 4 1
Dinner TOTALS: 271 5 10 39

Snack

Spinach, fresh, 1 cup 7 1 0 1
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Snack TOTALS: 294 11 5 50

Snack 1

Nutella, 1 tbsp 100 11 6 2
Snack 1 TOTALS: 100 11 6 2

Snack 2

QUESTBAR Protein Bar - Apple Pie, 1 serving 170 24 5 20
Snack 2 TOTALS: 170 24 5 20

CALORIES CARBS FAT PROTEIN
Totals: 1,480 147 38 150
DEFICIT = 148

Workout Swimming + Walking

Whats not to love about a jacuzzi tub?

I decided on a mini vacation for Saturday night and I felt so much more refreshed on Sunday! Its just been way to hot here in STL to do much of anything so the indoor pool was a dream come true.

Oh I thought I would get up and use the gym, I even brought my yoga gloves but decided that my swimming on Saturday was all I needed.

Unfortunately I went to my favorite pizza place on Saturday for lunch, and the salad did not agree with me. I always get the same thing, but for some reason there must have been some bacteria that got a hold of me and my tummy was churning.

Do you know how many calories are in a small bottle of pepto? I don't so I did not log that in my food count but consider that 2 of my snack meals. *sigh

So here are my weekend workouts, and I don't have a client tonight so it will be all about the Zumba Toning practice.

Weekend workouts:
Sunday:
Workout - Walk
Time of workout - 1 hr 30
Cals burned = 334

Saturday:
Workout - Swimming
Time of workout - 45 min
Cals burned = 223

My weekend meals, short on calories and protein.

Sunday Meals: (Still not feeling well had 2 tums)
Breakfast

Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Waffles, frozen, 1 waffle, round (4" dia) (include frozen) 87 13 3 2
Egg, fresh, 1 large 70 0 5 6
Peanut Butter, smooth style, 2 tbsp 190 6 16 8
Log Cabin Sugar Free Syrup, 1 serving 35 12 0 0
Breakfast TOTALS: 384 32 24 17

Lunch

Chef's Cupboard Chicken & Dumplin Soup, 1 cup 160 17 7 8
Italian Salad dressing, 2 tbsp 137 3 14 0
Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Tossed Salad, 1.5 cup 33 7 0 3
Lunch TOTALS: 390 35 22 11

Dinner

Egg, fresh, 1 large 70 0 5 6
Bread, wheat (including toast), 2 slice 130 24 2 5
*Kraft Mayo with Olive Oil (reduced fat mayonnaise), 1 tbsp 45 2 4 0
Dinner TOTALS: 245 26 11 11

Snack

Sweet Cherries, 6 cherry 26 7 0 0
Snack TOTALS: 26 7 0 0
Snack 1

Whey Protein 100% Gold Standard Dbl Choc, 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
Totals: 1,165 102 58 63
DEFICIT = 334

Saturday Meals: (Started feeling bad after lunch, the salad just did not sit well drank a small bottle of Pepto but did not add the cals in)

Breakfast

Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Breakfast TOTALS: 2 0 0 0

Lunch

Pizza Hut Medium Thin 'n Crispy Supreme Pizza (1 slice), 2 serving 460 44 22 22
Tossed Salad, 1.5 cup 33 7 0 3
Oil and Vinegar Salad Dressing, 2 tbsp 140 1 16 0
Moutain Dew, 6 oz 83 23 0 0
Lunch TOTALS: 716 75 38 25

Dinner

Penn Station Chicken Salad Sandwich - Small, 1 serving 359 41 15 16
Tea, brewed, 6 fl oz 2 1 0 0
Dinner TOTALS: 361 41 15 16

Snack

Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Spinach, fresh, 1 cup 7 1 0 1
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Snack TOTALS: 348 25 5 50

Snack 1

None
Snack 1 TOTALS: 0 0 0 0
Snack 2

None
Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
Totals: 1,427 141 58 92
DEFICIT = 223

Plan of Action - Yoga + ST

Last night the old owner Linda of the Yoga To Go Studio was teaching and since my client was out of town I went to her Core Yoga Class. It was great to see her and be trained by her again, class RAWKED!

I love the challenge of core, but it was so hot yesterday I did not do any of my advanced moves. Such as stacked push ups or dolphins or one legged.

However I did extra advanced...try them = Down dog, to plank to chaterunga to cobra to down dog. I did 30.

Yesterdays heat wave was intense but I will go again today for another 30 minutes as my body fat is just not going down this week. But I did end up with a great deficit.

Friday stats:
Wt 122.5
BF% 25.0
BMI 21.0

The only thing I added to my meals was V-8 but I continue on through August with this meal plan and will be adding to my ST which should help shred.

I really believe the heat is making me lazy since my normal day is like this:

Get up - workout 30 mins (should be 45-1hr)
Lunch - walk 30-45 min inclines (getting 30 because of the heat)
After work - 1 hour training w/client

Nuff said, 49 *sigh.

Here is my workouts and meal plan.

Workout - Yoga Core Class + 15 Min walk at lunch
Time of workout - 1hr 15 min
Cals burned = 376

50 Jacks

Pushups:
20 Chaturanga
15 incline
20 pikes
10 military

My meals:
Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
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
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Breakfast TOTALS: 279 60 4 7

Lunch

Turkey breast meat, 4 slices 88 4 1 15
Bread, wheat (including toast), 2 slice 130 24 2 5
Peaches, fresh, 1 medium (2-1/2" dia) (approx 4 per lb) 42 11 0 1
V8 Vegetable Juice Cocktail (8 oz), 1.5 serving 75 15 0 3
Lunch TOTALS: 335 53 4 23

Dinner

Tossed Salad, 1.5 cup 33 7 0 3
*Hendrickson's Original Sweet Vinigar & Olive Oil Marinade & Dressing (GLUTEN FREE), 2 tbsp 70 17 0 0
Red Potato, 100 grams 72 16 0 2
Cheddar or Colby Cheese, Low Fat, 1 oz 49 1 2 7
Chicken Roasted Carved Breast Skinless - Perdue Short Cuts, 0.5 cup 90 1 2 16
Dinner TOTALS: 314 41 4 27

Snack

Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Spinach, fresh, 1 cup 7 1 0 1
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Snack TOTALS: 348 25 5 50

Snack 1

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

Snack 2

Peaches, fresh, 1 small (2" dia) (approx 5 per lb) 34 9 0 1
Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Snack 2 TOTALS: 154 12 1 25

CALORIES CARBS FAT PROTEIN
Totals: 1,630 213 27 152
DEFICIT = 376

Plan of Action Zumba ST

Boy is it HOT in St. Louis, and everywhere! Poor OK and TX need rain for the livestock so bad. *sigh

I NEED A POOL :-)

My radio station said they saw this sign on a church since its been over 100 here in STL.......
"Satin called, he wants his weather back" I just thought it was great! And if you think its hot now and you don't know Jesus as your savior, time to think about giving your heart to the Lord.

A few weeks ago, when I went to Branson I bought these super cute dress capri pants for just $9 and they are already too big :-(
I think I am losing my glutes, and not my gut! So not good, but I am going to stick with the program and work through with more glute Yoga moves till the end of the month.

Last night finished 30 minutes of Zumba Toning and did another 15 minutes of ST.

Workout - Zumba Toning 3lb db w/Weight training
Time of workout - 45
Cals burned = 193

Zumba Toning w/3lb db
Warm up 5 min
30 min + 5 min cool down

TRX push ups - 10
TRX pull ups - 10
TRX squat w/back row - 20
Over head db press with lunge 2 way - 30
Chair squat w/ball - 20
Squat w/chest press 8lb db - 20

I found a super easy way to add fruit to your oats if you don't want to prep anything. Dole makes a "natural" fruit cup, all you do is drain and rinse out all the juice and poof a sprinkle of cinnamon or a tbs of pb and you are good to go.

I love easy :-)

My Meals:

Breakfast

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
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Cinnamon, ground, 1 tbsp 18 5 0 0
Breakfast TOTALS: 279 60 4 7

Lunch

Turkey breast meat, 4 slices 88 4 1 15
Sweet Cherries, 12 cherry 51 13 0 1
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: 315 42 8 20

Dinner

Ground Turkey, 1 patty (4 oz, raw) (yield after cooking) 193 0 11 22
Red Potato, 100 grams 72 16 0 2
BBQ Sauce, KC Master Piece, 2 tbsp 60 15 0 0
Dinner TOTALS: 325 31 11 24
Snack


Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Spinach, fresh, 1 cup 7 1 0 1
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
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: 348 25 5 50

Snack 1

QUESTBAR Protein Bar - Vanilla Almond Crunch, 1 serving 200 22 9 20
Snack 1 TOTALS: 200 22 9 20
Snack 2

None
Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
Totals: 1,466 180 37 121
DEFICIT = 193

Plan of Action Walking Workout

Yesterdays workout was all walking, and my hamstrings feel so much better. I was going to do some Yoga this morning but decided to rest again for the heat.

I did get some Shoes at the mall, I know I made it 6 months but I got 3 pair for $51.00 yippee. (pictures to come)

1 Black basic shoe for jeans that can be worn in the snow and rain
1 Black/Grey Mary Janes with lower heal = less back pain
1 Black pair of high boots with buttons so adorable with wide heal = less back pain

This is the year I got rid of all my 3" + high heals and started going down to a lower heal. My body just can't take it anymore, I have to do what is best for my spine not my vanity.

My workout yesterday = Lame

Workout - Cardio walking
Time of workout - 1hr 15min
Cals burned = 259

Lunch inclines
30 minutes

After dinner mall walking
45 minutes

My meals (Pretzel from the mall included)
Breakfast

Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
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
Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Breakfast TOTALS: 346 61 10 9

Lunch

Turkey breast meat, 4 slices 88 4 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
V8 Vegetable Juice Cocktail (8 oz), 1.5 serving 75 15 0 3
Sweet Cherries, 12 cherry 51 13 0 1
Lunch TOTALS: 390 57 8 23

Dinner

Ground Turkey, 1 patty (4 oz, raw) (yield after cooking) 193 0 11 22
Libby's Cut Green Beans Natural Pack, 1 cup 50 10 0 0
BBQ Sauce, KC Master Piece, 2 tbsp 60 15 0 0
Auntie Anne's Cinnamon Sugar Pretzel, 0.5 serving 225 42 5 4
Dinner TOTALS: 528 67 15 26

Snack

Spinach, fresh, 1 cup 7 1 0 1
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
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: 348 25 5 50

Snack 1

QUESTBAR Protein Bar - Apple Pie, 0.5 serving 85 12 3 10
Snack 1 TOTALS: 85 12 3 10

Snack 2

None
Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
Totals: 1,696 221 41 119
DEFICIT = 259

Sand Ball and Bands Workout

Image: cgi.ebay.com


Imgage: bizrate.com
Golds Sand Medicine Ball

Bands I got from Walmart made by Gold's Gym, and a 8lb Sand Ball I really like.

I got the 8lb Sand Ball and decided to give it a whirl last night with my client, to see if I like it better then "no handles" on my other med balls. I have a 4lb and 6lb medicine ball this adds an 8lb so I am happy about that.

The movement of the sand does increase intensity = money well spent.

I also added some circle bands too. Some of the bands I bought I cut up and added handles from my Perform Better fitness bands and they work great. These band are not near as thick as commercial grade but they do work well for home use. Honestly I have not had time to order new ones yet, my BAD.

I give the bands = 8
I give the ball = 10


Workout - Off Day w/15 min walk at park + 10 incline pushups (plus some client moves)
Time of workout - 20 min + 15 min ST
Cals burned = 56 + 45 =101

Client training:
Circle bands, sandball and TRX
2x20 2x30 and 1 min holds/pulses

TRX plank
TRX mountain climbers w/scissors
Overhead tricep extensions add double db
Circle band abductor - leg Vs & side V's w/pulses
Sandball wood chops
Sandball front tricep throws
Stability ball pushups
Bench dips w/ last 10 straight leg
Super mans w/3 lb and 4lb alt db
TRX back rows w/squats
Jumpless rope
Jumpless rope jumping jacks

Meals: (Yes I had a custard! Which means I do not have much of a deficit today to make a difference)

Breakfast

Peaches, canned, water pack, 1 cup, halves or slices 59 15 0 1
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
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
Breakfast TOTALS: 296 48 10 9

Lunch

Red Potato, 100 grams 72 16 0 2
Sweet Cherries, 12 cherry 51 13 0 1
Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Lunch TOTALS: 263 30 3 31

Dinner

Turkey breast meat, 4 slices 88 4 1 15
*Kraft Mayo with Olive Oil (reduced fat mayonnaise), 1 tbsp 45 2 4 0
Bread, wheat (including toast), 2 slice 130 24 2 5
Dinner TOTALS: 263 29 7 19
Snack

Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
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: 341 24 5 50

Snack 1

QUESTBAR Protein Bar - Apple Pie, 0.5 serving 85 12 3 10
Dannon Light & Fit Carb & Sugar Control Yogurt, Blueberries 'n Cream, 4 oz, 1 serving 60 3 3 5
Snack 1 TOTALS: 145 15 6 15

Snack 2

Culvers Chocolate Custard, Single Waffle Cone, 1 serving 404 56 17 8
Snack 2 TOTALS: 404 56 17 8

CALORIES CARBS FAT PROTEIN
Totals: 1,713 202 48 132
DEFICIT = 56 + 45 = 101

Yoga-ville

This weekend was not as productive as I hoped it would be. I wanted to do a video and I never got to it because my hamstrings were so sore I just could NOT Zumba!

Yoga-ville killed my hammys!

The 2 Yoga classes I taught on Saturday were great and the owner gave me only 2 little things to change, one being a water break for the intro class. The other tell more about ME...done. Next classes July 23 at 10am and 11.15, I can't wait. Yoga does so much for the body, it really does challenge you more then you think.

Last night I got bit by something!!! A chigger or spider? Its all red and puffy so this morning I put nail polish on it thinking it might be a chigger and boy did it burn. Ouch!

I kinda felt like a wimp after watching the women's and men's Triathlon in Hawaii over the weekend. I sat there with this TINY little injury of sore hammys and they are over coming obstacles of heat, pain, cramps and still going. *sigh I so am not cut out for a Triathlon but loved the scenery so much that I would still love to just run there for fun.

Complete AWE of each of them :-)

Makes my goal of a half marathon this fall seem wimpy huh? Nuff said.

Here is the fabulous scarf my client brought me from Japan, it is so silky and thin and looks amazing with all white don't ya think?


This week plan of action:
Monday - Off day & Client training
Tuesday - Yoga
Wednesday - Zumba
Thursday - Yoga
Friday - Zumba

I cut all my fingernails off last night, back to the guitar practicing! It hurts to have them so short and I can't really type I just have to get used to it being so sensitive :-)

My Weekend Food and Fitness: (I am posting this a bit different just to make it faster for me.)

Saturday:

Breakfast
Egg, fresh, 1 large 70 0 5 6

Bread, wheat (including toast), 2 slice 130 24 2 5

*Kraft Mayo with Olive Oil (reduced fat mayonnaise), 1 tbsp 45 2 4 0

Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Lunch
Bread, wheat (including toast), 2 slice 130 24 2 5

Turkey breast meat, 4 slices 88 4 1 15

*Kraft Mayo with Olive Oil (reduced fat mayonnaise), 1 tbsp 45 2 4 0

Romaine Lettuce (salad), 1 inner leaf 1 0 0 0

Tostitos 100% White Corn Hint of Lime Tortilla Chips, 0.5 oz 75 9 4 1

Water, bottled, 1 serving 0 0 0 0
Dinner
Bison Meat, 4 oz 132 0 3 25

Hard Rolls (includes kaiser), 1 roll (3-1/2" dia) 167 30 2 6
Snack
CytoSport Muscle Milk Light Vanilla Creme, 1 serving 195 11 6 25
Snack 1
Culvers Chocolate Custard, Single Waffle Cone, 1 serving 404 56 17 8
Snack 2
None
Daily Totals: 1,602 164 52 119
DEFICIT = 530

Fitness Tracked

Cardio & Calories Burned MINUTES CALORIES BURNED
Power Yoga (Vinyasa or Ashtanga) 120 530
Daily Totals: 120 530

Exercise Note
Workout - Taught 10am and 11.15 Yoga class
Time of workout - 2hrs
Cals burned = 530

Sunday:

Breakfast
Kashi GoLEAN Crunch cereal, 1 cup 190 37 3 9

Regular Coffee, 1 cup (8 fl oz) 2 0 0 0

Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1

Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Lunch
Turkey breast meat, 4 slices 88 4 1 15

Romaine Lettuce (salad), 1 inner leaf 1 0 0 0

Bread, wheat (including toast), 2 slice 130 24 2 5

*Kraft Mayo with Olive Oil (reduced fat mayonnaise), 1 tbsp 45 2 4 0

Tostitos 100% White Corn Hint of Lime Tortilla Chips, 0.5 oz 75 9 4 1

Water, bottled, 1 serving 0 0 0 0
Dinner
Beef, t-bone steak, 3 oz 112 0 4 18

Sweet Corn, Fresh, 1 ear, small (5-1/2" to 6-1/2" long) 63 14 1 2

Red Potato, 100 grams 72 16 0 2

Tossed Salad, 1.5 cup 33 7 0 3

*Hendrickson's Original Sweet Vinigar & Olive Oil Marinade & Dressing (GLUTEN FREE), 2 tbsp 70 17 0 0

Mozzarella Cheese, part skim milk, 0.5 oz 36 0 2 3

Pepper, black, 1 tsp 5 1 0 0
Snack
Sweet Cherries, 12 cherry 51 13 0 1
Snack 1
Peaches, fresh, 1 medium (2-1/2" dia) (approx 4 per lb) 42 11 0 1
Snack 2
None
Daily Totals: 1,297 163 27 109
DEFICIT = 111

Cardio & Calories Burned MINUTES CALORIES BURNED
Heavy Cleaning 30 111
Daily Totals: 30 111

Exercise Note
Workout - Laundry and cleaning
Time of workout = 30 min
Cals burned = 111

I can't wait for P90X M-2, just sayin'

Bands and Balls Workout

Image: tanwithus.net

I'm super happy my client gave me ANOTHER scarf from her Japan trip it is green like a jade and very thin for summer. I can wear this one as a belt or around my neck I just love it! *insert jump up and down here

Pictures to come.

The first thing my client said when she saw me last night was "Your So TAN!" I laughed and said, yes I got it at lunch and some will come off when I shower.

I got a spray tan yesterday and I did not want to sweat off my tan, I only did the upper body workout with my client and the clap push ups. Good news she has lost another 5" and 6lbs woo woo!

Here are the details.

Thursday Workout:
Workout - Yoga + Upper body training w/client
Time of workout - 15 min + 20 min = 35
Cals burned = 66 + 60 = 126

Warrior series
Balancing stick series
Dancer
Chair
Chair w/twist
Wide angle
Wide angle w/twist
Revolving triangle

Client Training:
2x20

TRX chin up / second set w/1 leg lifted
Lat pull down w/band
Row w/band
Bicep in and out curl w/band
Tricep overhead w/band
Clap pushups (modified)
Chest press fly combo w/stability ball 8lb/9lb db
Cable cross overs high/low w/band
Ball obliques straight hand
Ball hip circles


My meals:
Breakfast

Peaches, canned, water pack, 1 cup, halves or slices 59 15 0 1
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
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
Breakfast TOTALS: 296 48 10 9

Lunch

Perdue Bread low fat chicken breast cutlet, 1 serving 130 11 3 14
Dannon Activia Blueberry Yogurt, 4 oz., 1 serving 110 19 2 4
Arnold Select Sandwich Thins Multi Grain 1 Sandwich thin, 1 serving 100 22 1 5
Lunch TOTALS: 340 52 6 23

Dinner

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

Snack

Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
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: 341 24 5 50
Snack 1

Monster Energy Drink, Lo- Carb, 4 oz 5 2 0 0
Snack 1 TOTALS: 5 2 0 0

Snack 2

Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Snack 2 TOTALS: 334 22 5 50

CALORIES CARBS FAT PROTEIN
Totals: 1,456 148 29 160
DEFICIT = 126

Plan of Action Zumba Toning

This is the great scarf my client brought me back from Japan, I looooove it and its one of my favorite colors Orange!

My Wednesday night client for Zumba Toning, and good friend Diane, she is such a doll!



I totally wanted to run last night after training, but felt it would be too much cardio in one day it was so nice out perfect temps. Looking at my numbers I am glad I didn't.

My workout yesterday and meals, which were not what I planned for the day. Starting out forgetting my lunch and then doing a shorter Zumba Toning session (20 min less) but all in all it was a great day.

Diane used 2lb db I used 3lb db and it was a pure sweat fest!

Always remember - keep some things on hand (yogurt, nuts, bars, PB) in case you forget your lunch, eating out can cost you the week plus a dent in your budget.

Workout - Power Yoga + 15 min walk + 40 min Zumba Toning
Time = 35 min + 40 = 75 min
Cals burned = 342

Sun salutation
Chair - w/step out side movements and pulses
Warrior series w/leg lifts and forward lunge
Tree series w/ Ti-chi movements
Balancing stick series w/glute press lifts
Dancer pose

Lunch:
Walk w/inclines 15 min

Client workout:
Zumba Toning - 40 min

My meals (which I forgot my lunch and had to eat what I keep as a spare at the office)

Breakfast

Dannon Activia Vanilla Yogurt, 4 oz., 1 serving 110 19 2 5
Dannon Activia Peach Yogurt, 4 oz., 1 serving 110 19 2 5
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Breakfast TOTALS: 222 38 4 10

Lunch

OhYeah High Protein Bar - Peanut Butter Caramel, 1 serving 380 30 19 27
Lunch TOTALS: 380 30 19 27

Dinner

Perdue Bread low fat chicken breast cutlet, 1 serving 130 11 3 14
Red Potato, 100 grams 72 16 0 2
Salsa, 3 tbsp 13 3 0 1
Dinner TOTALS: 215 30 3 16

Snack

Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
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: 341 24 5 50
Snack 1

Dannon Activia Vanilla Yogurt, 4 oz., 1 serving 110 19 2 5
Dannon Activia Peach Yogurt, 4 oz., 1 serving 110 19 2 5
Snack 1 TOTALS: 220 38 4 10

Snack 2

Monster Energy Drink, Lo- Carb, 4 oz 5 2 0 0
Snack 2 TOTALS: 5 2 0 0
CALORIES CARBS FAT PROTEIN
Totals: 1,384 161 36 113
DEFICIT = 342

POA = 362

Plan of Action Boxing Workout

I looove scarves!

Last night my client returned from Japan, and brought me a fabulous Orange scarf! (pics tomorrow) I was shocked its so wonderful and she did not know how much I love Orange. She also got me a shirt but it was a bit snug as we know how tiny they are in that country, and I laughed when she said I thought you could wear a large. Not with this big back, not going to happen lol.

I got in a walk at lunch in 100 degrees and it felt wonderful, I saw a blue butterfly and jammed on some Zumba music.

Here are my meals:
Breakfast

Peaches, canned, water pack, 1 cup, halves or slices 59 15 0 1
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
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
Breakfast TOTALS: 296 48 10 9

Lunch

Arnold Select Sandwich Thins Multi Grain 1 Sandwich thin, 1 serving 100 22 1 5
Perdue Bread low fat chicken breast cutlet, 1 serving 130 11 3 14
Dannon Activia Blueberry Yogurt, 4 oz., 1 serving 110 19 2 4
Lunch TOTALS: 340 52 6 23

Dinner

Muscle Milk Light 100 Calorie No Sugar Added, 1 serving 100 5 3 15
Perdue Bread low fat chicken breast cutlet, 1 serving 130 11 3 14
Dinner TOTALS: 230 16 6 29

Snack

Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Snack TOTALS: 341 24 5 50

Snack 1

QUESTBAR Protein Bar - Apple Pie, 1 serving 170 24 5 20
Snack 1 TOTALS: 170 24 5 20
Snack 2

Muscle Milk Nutritional Shake Vanilla Creme, 0.5 serving 110 5 5 13
Snack 2 TOTALS: 110 5 5 13

CALORIES CARBS FAT PROTEIN
Totals: 1,487 169 36 143
DEFICIT = 148

We blasted out a super Boxing workout, and a good core session. Try it if you dare :-)

My workouts:
Workout - Power Yoga + Lunch walk
Time of workout - 15 min + 20 min = 35
Cals burned = 66 + 82 = 148

Productive morning:
Swept front and back porch
Watered plants
Cleaned bird bath
Filled bird feeders from ladder
Ran sprinkler

Client workout:
Boxing and core w/6# med ball
Time of workout = 55 min

Warm up:
Marches
Reach ups/out/over
Arm circles big/little
Static stretches
Shoulder/tricep w/side bend
Twists
Back rounds

Workout:
Jabs w/strike down knee lifts (3 Jabs 2 lifts)
Hooks R L open leg sumo
Alternating jabs R L w/switching legs
Straight on jabs 100
Jabs w/core twist (6 jabs 2 twists)

Tricep dips on bench 2x30 last set 1x50

1 min intervals:
Jumpless jump rope
6# Core ball oblique pass R
6# Core ball oblique pass L
Jumpless jump rope high knees
6# Core ball toss overhand
6# Core ball toss underhand
Supermans
Supermans w/3lb db
Overhead tricep 7lb db

25 - Bent knee sit ups with 6# ball overhead crunches

Cool down:
Tricep/shoulder stretch
TRX stretches
Foam roller neck / lat rolls
Foam roller open chest stretch
Bent knee glute stretch

POA = 363 Days

POA 364 Count Down

Today I have 364 days to fufill many goals. I am 1/2 way through the year and am re-aligning "MY Best Life EVER Goals".

My POA is still on course:
Yoga
Zumba Toning
Guitar

This week meal plans have been good considering all the B-Day party-ing that I did since my b-day last a week or so lol.

And I have considered adding a 13.1 this fall to my goals. I have not focused on pure cardio in a while so that will be my lunch challenge. If my shoulders hold up, I will have to have a massage a few days before, as now that I run my arms hurt more then any part of my body....just ME being odd.

Here are my meals yesterday with 2 ice creams and NO cake. This week will be clients each night the rest of the week, plus teaching 2 classes on Saturday at the Yoga Studio.

Breakfast

Peaches, canned, water pack, 1 cup, halves or slices 59 15 0 1
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
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
Breakfast TOTALS: 296 48 10 9

Lunch

Mozzarella Cheese, part skim milk, 1 oz 72 1 5 7
Kanimi Crab Smart Natural, 0.5 cup 90 11 2 9
Hendricksons Dressing Fat & Gluten Free No Preservatives, 2 tbsp 70 17 0 0
Romaine Lettuce (salad), 2 cup, shredded 16 3 0 2
Lunch TOTALS: 248 31 7 18

Dinner

Custard, Home Recipe, 1 serving 137 15 7 7
Perdue Bread low fat chicken breast cutlet, 1 serving 130 11 3 14
Sweet Corn, Fresh, 1 ear, medium (6-3/4" to 7-1/2" long) yields 77 17 1 3
Dinner TOTALS: 345 43 11 24

Snack

Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Snack TOTALS: 334 22 5 50

Snack 1

Custard, Home Recipe, 1 serving 137 15 7 7
Snack 1 TOTALS: 137 15 7 7
Snack 2

None
Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
Totals: 1,360 159 39 108
DEFICIT = 0

POA = 364

Birthday Weekend

image: free-extras.com

I'm the only girl in the world that spends a week celebrating her 49th birthday huh?

I had a super weekend, considering I could have went CRAZY with food I decided to only go crazy with dessert.

It was HOT around 98 all weekend and humid, blah......

Hung out with my girlfriend swimming all day on Saturday which was so nice, and then she took me to Chevy's for lunch. It was great all that girl talk, and I stuck with the Fish tacos a good choice. I did have a few chips but I didn't go crazy I broke them in tiny pieces each chip. This makes you feel like your having more then you are, try it.

Sunday I went out to lunch after church and enjoyed dessert, home made cheese cake. I forgot my camera but I only ordered salad and had a side dish of chicken and dumplings so I could have dessert and it was FABULOUS.

Who doesn't like cheesecake?

My workouts were pretty lame, and I did NOT do my push up challenge but will do that tonight. (Marine Mama your in the lead shucks!)

My workouts:

Saturday
Workout - Swimming
Time of workout - 45 min
Cals burned = 223

Sunday
Workout - Morning walk
Time of workout = 30 min
Cals burned = 111

Last weeks numbers came in pretty good!

NUTRIENTS: 7/5 7/6 7/7 7/8 7/9 7/10 TODAY
Calories: 1,705 1,390 1,656 1,574 1,591 1,230 1,315
Fat: 62 40 48 50 66 45 36
Carbohydrates: 186 141 202 171 157 112 158
Protein: 134 131 133 138 96 98 114
Fiber: 47 48 42 40 11 6 37

My meals:

Sunday (B-day Luncheon):

Breakfast

Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Spinach, fresh, 1 cup 7 1 0 1
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Breakfast TOTALS: 341 23 5 50

Lunch

Oil and Vinegar Salad Dressing, 1 tbsp 70 0 8 0
Tossed Salad, 1.5 cup 33 7 0 3
Tea, brewed, 6 fl oz 2 1 0 0
Cheesecake (commercially prepared), 1 piece (1/6 of 17 oz cake) 257 20 18 4
Chicken & Dumplings, 1 serving 288 40 4 22
Lunch TOTALS: 650 68 30 29

Dinner

Chicken Drumstick, 1 unit (yield from 1 lb ready-to-cook chicken) 44 0 1 8
Chicken Thigh, 1 unit (yield from 1 lb ready-to-cook chicken) 49 0 2 8
Lemon Juice, 1 wedge yields 1 1 0 0
Water, bottled, 1 serving 0 0 0 0
Dinner TOTALS: 94 1 3 16

Snack

Dole Pineapple Chunks in 100% Pineapple juice No Sugar Added, 0.5 cup 60 15 0 0
Snack TOTALS: 60 15 0 0
Snack 1

Peanut Butter Dark Chocolate Dreams Flavor (All natural by Peanut Butter & Co), 1 tbsp 85 6 7 3
Snack 1 TOTALS: 85 6 7 3

Snack 2

None
Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
Totals: 1,230 112 45 98
DEFICIT = 111

Saturday:
(Birthday Lunch w/girlfriend)

Breakfast

Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Spinach, fresh, 1 cup 7 1 0 1
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
Breakfast TOTALS: 341 23 5 50

Lunch

O'Charley's Chips and Salsa (1/4 order), 1 serving 224 29 11 4
Rubio's Fish Taco, 1 serving 300 28 16 11
Lunch TOTALS: 524 57 27 15

Dinner

Pizza Hut Medium Thin 'n Crispy Supreme Pizza (1 slice), 2 serving 460 44 22 22
Dinner TOTALS: 460 44 22 22

Snack

Egg, fresh, 1 large 70 0 5 6
Snack TOTALS: 70 0 5 6
Snack 1

Banana bread, 1 slice 196 33 6 3 (MADE BY GIRLFRIEND)
Snack 1 TOTALS: 196 33 6 3
Snack 2

None
Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
Totals: 1,591 157 66 96
DEFICIT = 223

I'm pretty sure I will sign up for a halfie this September I already have it picked out.

I will open my presents tonight..........Hello 49!

Workout, Meals, Major Flood

Last night about 6pm it rained like crazy A MASSIVE FLOOD and I even took a video of it!

Cars were getting stuck it was that deep. Thank goodness I was home or the MINI never would have made it! You could not even see the road, scary. scary.

The news said we got 4 1/2" in like 2 hours, so of course I had to cut my guitar practice short since the basement flooded. It went over the window sill and down into the laundry basket. I had to do laundry at 9pm last night when I discovered it *sigh.

Body Stats:
Wt - 122
BF% 24.4 (up)
BMI 19.9 (down)

Yesterdays workout:
Workout - Yoga + Walk
Time of workout - 15 min
Cals burned = 66 + 124 = 190

Push ups:
Chaturanga = 5

Lunch workout
Walk - 30 min inclines

Guitar practice
10 mins (basement flooded had to clean up water)

My meals:
Breakfast

Pineapple, fresh, 1 cup, diced 76 19 1 1
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
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
Breakfast TOTALS: 313 52 10 9

Lunch

Italian Salad dressing, 1 tbsp 69 1 7 0
Turkey breast meat, 6 slices 133 5 2 22
Spinach, fresh, 15 leaf 35 5 1 4
Tossed Salad, 1.5 cup 33 7 0 3
Arnold Select Sandwich Thins Multi Grain 1 Sandwich thin, 1 serving 100 22 1 5
Lunch TOTALS: 369 41 11 34

Dinner

Perdue Bread low fat chicken breast cutlet, 1 serving 130 11 3 14
*Hendrickson's Original Sweet Vinigar & Olive Oil Marinade & Dressing (GLUTEN FREE), 2 tbsp 70 17 0 0
Mozzarella Cheese, part skim milk, 0.5 oz 36 0 2 3
Raspberries, 10 raspberries 9 2 0 0
Spinach, fresh, 1 cup 7 1 0 1
Walnuts, 0.5 oz (14 halves) 95 2 9 2
Ocean Spray, Craisins Original Sweetened Dried Cranberries 1/3 cup (30g), 0.5 serving 65 17 0 0
Dinner TOTALS: 412 50 15 21

Snack

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
Spinach, fresh, 1 cup 7 1 0 1
Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Snack TOTALS: 362 37 3 50
Snack 1

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

Snack 2

None
Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
Totals: 1,656 202 48 133
DEFICIT = 190

Foodie, Face, Pillow Picture Blog

I said I would post some pics and I finally got to amidst a rain storm in STL.

My new hair cut, you like?

With my new headband - hum Coach of course which I got on sale for $17!

This is what I am using on my face now that the girl at the spa said had the right ingredients for someone that works out a lot

I use the middle granual scrub 2 x a week, the yellow one at night and the blue Healthy Skin one in the morning since it has an anti-aging ingredient. (this is why my sister said when she saw me that I look 10 years younger REALLY)

The new Quest bars

So far I like the Fruit and Brownie as a tie and then the apple, only because its kinda "chunky" or rubbery but if you heat it maybe it would taste like pie?

The garden picks my aunt gave me, yum


On to food...
My salad with shredded chicken, raspberries, craisins and almonds with a dash of parm on top

Now a close up, so yummy and I added 2 tsp of Hendricks dressing and a dash of low fat cheese

My potato from the bowl you saw earlier, I put it in the micro for 5 mins then added a tsp of butter and 2 tbs of salsa D-lish

Close up, this is the salsa one of my clients gave me and its amazing on EVERYTHING (she gets it at Sam's and I don't have a card)


The new sugar free packets of water flavors I got for free

Both flavors are good

I really like the Cran-Pomegranate, I had it with dinner

Anyone ever try this energy Wheat Grass??? I'm kinda scared......but I got it for $2 on sale



My new pillows came!!! *insert jump up and down here

Who doesn't love the perfect pillow? I found mine.......when I was in Branson the hotel had them, I saw the tag and looked them up on line and ordered the EXACT same ones.....HEAVEN I tell ya!


Ok, that's it for now

Cooking and Zumba Toning

Last night my girlfriend Diane got back from Chicago and came over for Zumba Toning.

We had a great 30 minute session and worked up quite a sweat. I love Zumba Toning over regular Zumba since you get less dance and more slow controlled movements which I love. Plus it helps me get better at regular Zumba doing the moves slower.....Love Zumba! (ok, I feel so sexy doing it)

Afterwards I made us dinner, I had some things prepped before she got there to save time such as cut up the squash and make the salad and marinate the chicken.

Oh it was so D-lish but I did not take pictures due to way to much chit chat!

Chicken basted with Dove chocolate fig balsamic vinaigrette with sautéed yellow squash with no salt seasoning and a spinach salad with fresh raspberries, crasins and walnuts, slivered almonds and a dash of parm cheese with Hendrickson dressing.

Dessert was 1/2 Quest brownie bar (the new Quest flavor I give a 10 for I will be doing a review with pics on the 3 new flavors) cut in tiny squares, heated in micro then a sprinkle of Hershey syrup and topped with 5 raspberries.

It was a great time and I hope to load some other pictures tonight, then practice guitar.

Here are my numbers........

My Workout yesterday:
Workout - Yoga and Zumba Toning (2lb db)
Time of workout = 45
Cals burned = 214

Power Yoga in the morning
Sunsalutations
Warrior series
Chair series

10 reg push ups
15 modified

Zumba Toning w/2lb db
warm up
5 songs
cool down

Meals Yesterday:

Breakfast

Pineapple, fresh, 1 cup, diced 76 19 1 1
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Peanut Butter Dark Chocolate Dreams Flavor (All natural by Peanut Butter & Co), 1 tbsp 85 6 7 3
Breakfast TOTALS: 553 58 12 57

Lunch

Spinach, fresh, 15 leaf 35 5 1 4
Bumble Bee Tuna Salad Kit, Chunk Light Tuna only, 1 can, 1 serving 70 0 1 15
Arnold Select Sandwich Thins Multi Grain 1 Sandwich thin, 1 serving 100 22 1 5
Lunch TOTALS: 205 27 3 24

Dinner

Quest Protein Bar - Vanilla Almond Crunch, 0.5 serving 100 11 5 10
Hendricksons Salad Dressing, 1 serving 70 0 0 0
Raspberries, 15 raspberries 14 3 0 0
Spinach, fresh, 1 cup 7 1 0 1
Summer Squash, 1 cup, sliced 18 4 0 1
Almonds, 0.15 cup, slivered 94 3 8 3
Perdue Bread low fat chicken breast cutlet, 1 serving 130 11 3 14
Dinner TOTALS: 433 33 16 30

Snack

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

None
Snack 1 TOTALS: 0 0 0 0
Snack 2

None
Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
Totals: 1,390 141 40 131
DEFICIT = 214

Lots O' Pics #49 B-day

Off to moms for my B-day weekend, it was a fun time.

I love how summer changes my view of the front yard, the trees give it privacy



And the geraniums are actually surviving I am giving them the water from the de-humidifier each day

Had a Green Monster smoothie, wearing my new fun melon flower ring (can you see it?)

then I hit the road, the start of over 600 miles, whew!

My mom sleeping, my Shero and the smartest woman I know!

My big sister Cindy (the one I caught at Walmart in the snack isle from my last weeks blog)

She doesn't really fly on this broom but she does have an "evil" side...shhhhh

Her husband my brother in law Steve, or Phillip as she calls him (you know one of those guys that has more then one name...phaleeze I get so confused!)

Then it was off to Branson the next morning, getting on the main drag to the highway

Amish country

Cows and lovely country side


A huge beautiful flag, but the wind did not catch this as I took the picture it was amazing

Then it was time for dinner



Chips and salsa OMG


I had the Salmon, carrots and a few bites of potato (lunch portion)

B-day dessert, hot chocolate chip cookie with ice cream and fudge sauce (I had the waiter remove all calories lol)

It was fabulous, really!

Off to the hotel, Days Inn on Battlefield Road the service was the BEST!

The room

The fabulous owners Craig and Beckie Chandler

Craig served up breakfast with the best service ever!

If your in Springfield look them up, cause check out the waffles he made me

My breakfast

Cute table flowers


Another year I was blessed with, so I leave with a cheer in my Grease shirt


Hope you enjoyed it as much as I did