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