Energy in a Strip???

www.examiner.com/fitness-trends-in-st-louis/new-sheets-a-shot-of-energy-a-strip

Photo: GNC.com

If anyone has tried these let me know, oh I looove strips. Cinnamon Rush......yummo!

OK, I had cereal 2 nights in a row!!???

I have to get some food shopping done! Its crazy I could at least hard boil some eggs. That's on the agenda tonight along with some other "to do" things.

Good news Salvation Army came yesterday and picked up a buck load of stuff I left on the front porch woo woo! I am so glad to have the house as "slim" as I can have it, after going to have to tackle my moms house/stuff/garage I just feel the need to "purge, purge, purge" the STUFF in my house.

(NOTE TO SELF - STUFF MULTIPLIES WHILE I AM AT WORK)

I'm listing my clients workout (she is getting so strong woo woo), but many of the moves I did not do. I also took a walk at lunch yesterday it was so nice out. (REMEMBER I am still doctoring my tail bone injury)

100 Squat Challenge = 75

Workout yesterday:
Workout - Client training upper body & walk at lunch
Time of workout - 20 min
Cals burned = 134

2 x 25
Cleans w/body bar
Dead lift w/Kettlebell
Oblique bent knee lift weighted 7lb db

Seated rows w/band
Incline bench press
Scull crushers

Banded bench press w/body bar
Lateral T lifts

Boxing 1 min rounds
Crunches w/bent knee on bench 1 min
Oblique crunches w/bent knee on bench 1 min

My meals:
Breakfast

QUESTBAR Protein Bar - Vanilla Almond Crunch, 1 serving 200 22 9 20
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Breakfast TOTALS: 202 22 9 20

Lunch

Almond Pecan Cashew Clusters - True North, 1 oz 170 9 12 5
Bread, wheat (including toast), 2 slice 130 24 2 5
Skippy Natural Creamy Peanut Butter, 1 tbsp 95 3 8 4
Jams and preserves, sugar-free, 1 tbsp 18 8 0 0
Lunch TOTALS: 413 43 22 13

Dinner

Kashi GoLean Cereal (1 cup), 1 serving 140 30 1 13
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
Dinner TOTALS: 180 32 4 14

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

Cheese String Borden Double Twist, 1 serving 70 1 4 6
Dole Pineapple Chunks in 100% Pineapple juice No Sugar Added, 0.5 cup 60 15 0 0
Snack 1 TOTALS: 130 16 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: 1,448 155 46 128
DEFICIT = 134

Client Workout and Doctor Appointments

Image: Glitterbloom.com

Just a thank you to those that left me messages about the loss of my mother. I did get some things for the memory box and will be working on that this week.

My doctor appointments went well yesterday, which is why I did not blog. I was off work to do them all in one day. The BIG one being the ear, still having so many issues we are going to be putting a "fake" ear drum in.

1. Eye doctor need reading glasses - will go back for that later
2. Mammogram all looks good there
3. Chiropractor going back for a glute massage and another adjustment after the holiday
4. Ear Doctor *sigh going to have to have another ear surgery next year (this year has been just too rough with everything going on since my mom passed 12 days ago.

I. REALLY. NEED. TO. GO. FOOD. SHOPPING!

Workout - W/Client ST
Total body w/cardio blasts
Time of workout - 45 min
Cals burned = 125

2x20
Single leg squats w/5lb db
Switch lunges
Standing side crunch w/5lb db

2x15
Bent over rows 15lb
TRX pushups
TRX chest press

Boxing 2- rounds
J-Jacks 2x 1 min
Bent knee crunches on a bench 2x1 min
(Second set oblique reaches)

My meals:
Breakfast

Kashi GoLean Cereal (1 cup), 1 serving 140 30 1 13
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
Breakfast TOTALS: 180 32 4 14

Lunch

Wendy's Chicken Breast Fillet Sandwich, 1 serving 430 46 16 27
Lunch TOTALS: 430 46 16 27

Dinner

Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Planters Trail Mix Fruit & Nut, 3 tbsp 140 13 9 3
Dinner TOTALS: 380 19 11 51

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

None
Snack 1 TOTALS: 0 0 0 0
Snack 2

None
Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
Totals: 1,392 136 37 143
DEFICIT = 125

Yoga Workout W/Squat Challenge

“Difficult times can be endured if we retain the belief that our existence holds a purpose - a cause to continue, a person to love, a goal to achieve” - Roy

“Your Mother has achieved and now yours to continue” – Roy

Yesterday my workout was zero. Well if you count "walking at Target" during a re-model at lunch a workout. Other then that it was all about organizing my space. I have been gone so long it seems that the paper work has multiplied lol.

But I got that under control and fully expect to clean the house this weekend and rid all this stuff that is creeping in. Ever have that? You just end up with "stuff" all over the place?

The thought of going through all my mom and dads things in that house, makes me think DO I NEED ALL THIS STUFF? I have enough fitness information, and recipes to fill my entire tiny kitchen from top to bottom!

I mean the Barbie House I live in is only 580 sq ft, seriously!

Next, I need to attempt to get my new videos up and filmed. I have one about the flood but I never could get it to load. I have a Kodak Zi and it works great but the software is a nightmare.

Oh well, nuff said about that... today I am feeling less sad and I am moving to a "happy" place in my mind.

Today's workout:
Workout - Power Yoga
Time of workout - 20 min
Cals burned = 88

25 squats (100 squat challenge)

Meals - Looking better!

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
Skippy Natural Creamy Peanut Butter, 1 tbsp 95 3 8 4
Breakfast TOTALS: 325 50 11 9

Lunch

Cheese String Borden Double Twist, 1 serving 70 1 4 6
Turkey breast meat, 7 slices 155 6 2 25
Hard Boiled Egg, 1 large 70 1 5 6
Lunch TOTALS: 295 8 12 38

Dinner

Planters Trail Mix Fruit & Nut, 3 tbsp 140 13 9 3
Jimmy Dean Turkey Sasauge Patties(2 per serving), 0.5 serving 60 1 4 7
Dinner TOTALS: 200 14 13 10

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

Chobani (Non-Fat Greek Yogurt - Strawberry), 1 serving 140 20 0 14
Snack 1 TOTALS: 140 20 0 14

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: 1,482 134 42 145
DEFICIT = 0

100 Squat Challenge

Back home and back in my fitness studio

Thank you all for the uplifting notes and comments. It has made my life more comforting because of them.

I will be making a memory box for my mom and dad now that both are in Heaven, placing all the things I have collected and given during the loss of them here on earth.

When I get it completed I will post a picture and some of the lessons that my parents have taught me that have molded me to be who I am.

Now on to getting back in the swing of things. I am trying to do the 100 Squat Challenge by Amy, but as you know sometimes my knees bother me. Also I have not worked out in a week, so 25 after 40 minutes of Zumba was aggressive for me.

100 Squat Challenge = 25

Workout - Cardio Zumba
Time of workout - 40 min
Cals burned = 198

Basic Zumba
Zin 34

Getting back to eating correctly, with higher calories.

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
Dole Pineapple Tidbits 100% Pineapple juice, 0.5 cup 60 15 0 0
Skippy Natural Creamy Peanut Butter, 1 tbsp 95 3 8 4
Breakfast TOTALS: 325 50 11 9

Lunch

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

Dinner

Kashi GoLean Cereal (1 cup), 1 serving 140 30 1 13
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
Peanut Butter Dark Chocolate Dreams Flavor (All natural by Peanut Butter & Co), 1 tbsp 85 6 7 3
Dinner TOTALS: 265 38 11 17

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

Chobani (Non-Fat Greek Yogurt - Strawberry), 1 serving 140 20 0 14
Snack 1 TOTALS: 140 20 0 14

Snack 2

None
Snack 2 TOTALS: 0 0 0 0


CALORIES CARBS FAT PROTEIN
Totals: 1,513 177 46 118
DEFICIT = 198

R.I.P. Mom

You may have wondered where I have been, well my mother took ill and sadly left this world to be in a better place with my dad and her loved ones.....and all her pets. R.I.P. mom I will miss you everyday of my life.

Not only was she the smartest woman I ever knew, she was amazing as a mother, mentor and friend. She could catch more crappie in one hour then most could catch in a week on the lake.....really! She could tell you the meaning of any word in the dictionary and spell it too so forget playing Scrabble against her. She would rather "help" all the players, and we liked not having to look up a challenge word, just ask mom.

She had far too many gifts to name.

I have not had very many workouts and my diet has lagged quite a bit this last week, not eating enough or eating too much sugar. Yes one of my aunts brought home made muffins and I had 2 of them. Why is it that people never bring salads when someone passes? I guess that is not a very good comfort food huh?

But I will be back posting my workouts and food logs going forward. Meanwhile as you all know I love Lee Labrada for his products, and his blog.

Check out this article on the Top 10 Immune Boosters
http://labrada.com/blog/diets-nutrition/top-10-immune-boosting-foods/

Tonight it is Zumba, and back to my normal routine. Now I only need to come up with my next workout for fall.......

Weekend Re-Cap

One of my favorite lifts is a barbell bench press.

I will just re-cap this week/weekend since its been hard week emotionally. I have been getting my carbs lower and my protein higher since Monday but I am not pushing myself very hard on the workout end.

1. I still have poison ivy but have a steroid cream using since Monday night, its on my glutes *sigh

2. My tailbone is a bit better since this has happened I think I have gave it the rest it needs by canceling teaching Yoga on Saturday. Tonight I go to get a glue massage and a deeper chiropractic adjustment (yeah with poison ivy)

My workouts:
Saturday & Sunday - Off days
Monday 45 minute walk

Tuesday 30 minute workout with client, I only did some of the chest movements
Workout - Train Client
Time of workout - 1hr
Cals burned = 60

Wall squats w/db
Hyperextenstion on ball w/db
Seated lat pull down w/bands
Tricep overhead w/band
Chest press
Concentration curls 1 arm - 15lb
Seated shoulder press - 8lb

Boxing 1 round

Tonight is Zumba Toning

My meals:

NUTRIENTS 8/11 8/12 8/13 8/14 8/15 8/16
Calories: 1,584 1,705 2,426 1,322 1,424 1,549
Fat: 41 49 108 57 47 51
Carbohydrates: 189 192 266 164 172 141
Protein: 135 131 105 54 102 140
Fiber: 31 27 19 15 34 21

You can see that I struggled getting enough protein on Saturday and a lot on Sunday only 54 grams!

Kettlebell & Band Workout

Since my injury I was only able to complete some of the workout with my client. Then I sat on my ice pack like a good little trainer.

Workout - Cardio walk inclines & Client Training
Time of workout - 30 mins + 1 hr
Cals burned = 250

Client workout (I did step ups, Triceps, kettlebells):
Ball decline pushups 2x10
Ball chest press/fly combo 2x20
Ball bridge 20

2 sets:
Kettlebell swing 12lb - 1 min
Kettlebell swing 12lb w/1 arm drop - 1 min
Kettlebell Row 20lb 2x15

Overhead tricep w/band 2x20
Circle band leg abductors 2x20
Circle band V 2x20

Squats w/band 2x25
Step ups - 2 min
Bench dips 30

Tailbone Injury

Week 3 of my tailbone injury, it is on FIRE!

Have you ever had this? Its just the worst, and I pray Doctor Burns can get me put back together really soon.

Last nights workout went great, I just could not do all the moves since I hurt my tailbone. OMG it is NOT fun at all, but I am going back to the chiropractor next Wednesday and also getting a glute massage just prior. Pain. Pain. Pain. it will be intense and for the life of me I have NO idea how I did this.

Maybe just sitting hard on my concrete floor training someone, thats the only thing I can think of but this is week 3 *sigh. (I pray its not cracked)

Dinner = Cantaloupe and Kashi Cereal with Almond milk.

This morning I was going to do Yoga but after icing my tailbone last night I don't feel better and I need to save that for teaching this Saturday.

Oh the cure = rest + ice = Funny!


Workout - Full body w/client
Time of workout = 1hr
Cals burned = 210


10 min Kickboxing w/2lb db
2 min step ups (double step 12")
Walking pushups - 10

TRX squats - 20
Lateral raises - 20 w/10lb db
Sumo squats w/lateral lifts forward

Kettlebell swings - 12lb
Kettlebell twists - 1 min
Bench dips - 30

Walking Inclines 30% Workout

Yesterday I did not have a client, so I went to the chiropractor and the dentist. Good news, NO cavities and a new toothbrush. Bad news I have to go for a glute massage, I have injured my tailbone and or hips out of alignment and will be going back on the 17th.

For now, use my roller and keep ice on it. *sigh

I did not get home till 8.30pm since I also had to do the food shopping for the week after being out of town and not getting home till 10pm on Sunday. It was a long Monday, and tonight I have a client then I plan on practicing guitar and going to bed E.A.R.L.Y.

I only got in inclines at lunch, inclines are the BEST workout ever since they burn 30% more calories then flat land. It is best to tilt your body a bit forward, contract the abs and really swing the arms to chest level = fast results + core work. SWEET!

My workout:
Workout -Lunch walk 45 mins w/incline
Time of workout - 45 min
Cals = 167

My meals:

Breakfast

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

Watermelon, 1 cup, balls 49 11 1 1
Turkey breast meat, 4 slices 88 4 1 15
Bread, reduced-calorie, wheat, 2 slice 91 20 1 4
Peanuts, dry-roasted, 1 oz 166 6 14 7
*Kraft Mayo with Olive Oil (reduced fat mayonnaise), 1 tbsp 45 2 4 0
Lunch TOTALS: 440 43 21 26

Dinner

Lasagna with meat & sauce, 200 grams 254 26 9 17
Cornbread, 1 piece 173 28 5 4
Dinner TOTALS: 427 54 14 21

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
Snack TOTALS: 294 11 5 50

Snack 1

Cottage Cheese Low Fat (Dierbergs), 0.5 cup 80 4 2 12
Dole Pineapple Tidbits 100% Pineapple juice, 0.5 cup 60 15 0 0
Snack 1 TOTALS: 140 19 2 12

Snack 2

None
Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
Totals: 1,680 157 61 136
DEFICIT = 167

Monday Motivational Quotes

Handstand pushups, gotta love'm.

I was out of town over the weekend, giving my nephew a brand new wardrobe for school. He seemed to really like it all, well the skinny jeans, hoodies and hightops for sure.

Today I needed some Monday Motivation.......enjoy!

" Small opportunities are often the beginning of great enterprises."
Author Unknown


" Live like there is no tomorrow! Constantly move forward and appreciate the motivation for your existence! It has cause! It has meaning! It has reason! Never give up and never look back! Choose to make a meaningful difference in your life and the life of others. Do it every day and DO IT BIG!!!"
Copyright © 2011 Jimmy Hagewood


" Do not reach but leap for the stars."
Written in 2011 by Roy Dela Calzada


" The boundary between FAILURE and SUCCESS is a very THIN LINE. That line is ATTITUDE."
Author Unknown


" What you get by achieving your goals is not as important as what you become by achieving your goals."
Zig Ziglar


" Stay committed to your decisions, but stay flexible in your approach."
Tony Robbins


" To be Successful and the best in your field, all you need to do is to beat your yesterday's achievements today. There is no better competition."
Written in 2011 by Joyal Mehta


" Dream big; at least you will have the joy of reaching for the stars instead of living in a box filled with unopened gifts."
Written in 2011 by David Robinson


" Every great success is an accumulation of thousands of ordinary efforts that no one else sees or appreciates."
Brian Tracy


" The difference between success and failure is determination."
Written in 2011 by Richmond Wilson


" Give yourself a perfect day. Do what makes you happiest. Look upon what gives you joy. Speak to those who warm your heart. Listen to that which lifts your spirit. Surround yourself with sights and sounds and people who give you pleasure. For all the happiness you give to others all year long, give yourself a perfect day."
Unknown Author


" All power is within you; you can do anything and everything. Believe in that; do not believe that you are weak. Stand up and express the divinity within you."
Author Unknown


" Happy are those who dream dreams and are willing to pay the price to make them come true."
Author Unknown


" Even in the dark a little star shines, so let each day be your masterpiece of light."
Spencer Chapman

Zumba "Glow-in-the-Dark" at Zfit Studio

A studio near my office is offering this starting tonight.....how cool is that?
Image and Classes: www.Zfitstudio.com

Any thoughts its called Zglo????

Would you try it??? I would but I have a client tonight, so its out for me and once I leave Fenton I don't want to head back for the night. *sigh.

Last night I finished up the "back to school" shopping for my nephew, and spent more then I thought but got some great buys. Old Navy 4 hoodies = $40 on clearance that's just $10 bucks each!

No way was I going on the TAX FREE crazy weekend starting today!

I managed to get home late, so I made portabella mushrooms with squash and Mozzarella Cheese. D-lish I think all the cooking stuff I have been watching paid off. But I forgot my last Whey Casein so my protein was not as high as I wanted it to be.

I got in about 10 minutes of Zumba last night so I am NOT counting that. I also did my stats this morning and no change. I was a bit low on my calories but I felt really great, unless I was on a shopping high lol.

Weight - 123
Bf - 24%
BMI - 19.1%

My workout:
Workout - Yoga / Cardio Day
Time of workout - 15 mins
Cals burned = 66

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

Cheddar or Colby Cheese, Low Fat, 0.5 oz 25 0 1 3
Turkey breast meat, 6 slices 133 5 2 22
Red Potato, 100 grams 72 16 0 2
Dole Mixed Fruit, 1 serving 60 16 0 1
Lunch TOTALS: 289 38 3 28

Dinner

Portabella Mushrooms, 100 grams 26 5 0 3
Mozzarella Cheese, part skim milk, 1 oz 72 1 5 7
Summer Squash, 8 slice 13 3 0 1
Dinner TOTALS: 111 9 5 10

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

Watermelon, 1 cup, balls 49 11 1 1
Cashew Nuts, dry roasted, 1 oz 163 9 13 4
Snack 1 TOTALS: 212 20 14 5
Snack 2

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

CALORIES CARBS FAT PROTEIN
Totals: 1,444 175 42 103
DEFICIT = 66

Killer Stability Ball Workout

Last night I decided to do a ball and band workout with my client and it was pretty brutal if I say so myself.

The killer was wheel barrel walks with a stability ball at your ankles, this takes so much core and upper body strength its RIDICULOUS! Love it of course, and the walking pushups are also good.

In the end, I thought I would finish up with some guitar practice but I decided to get watching the cooking station again. Now I want to make some great Mexican food next week, so I have most of the things to make it with I just am going to do a big batch cook up.

Today at lunch I went for a spray tan, since I had a B-day coupon it was only $10 buck half what it is normally. Now I wish I was doing a video!

Stats tomorrow.

Workout:
Workout - Ladders & Client
Time of workout - 1hr 15 min
Cals burned = 90

3 sets - down in reps
10 jacks
10 walking pushups
10 mountain climbers
10 burpees

Client workout upper body:

Walk down pushups 2x15
Tricep kick back overhead w/band 2x20
Tricep bent over straight back w/band 2x20
Bench dips w/leg crossed 20
Front lateral lifts switch 10lb 2x20

Spotted:
Stability ball back rows 10lb 2x20
Donkey walks on ball 2 steps up and back 2x15

Crunch w/stability ball at knees 25
Double crunch w/stability ball at ankles 25
Overhead V up with pass stability ball 25
Steam engines 100
Stability ball straight arm oblique rolls
Rotater cup w/circle resistance band
Hip circles on ball
Twisting chair on ball

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

Cheddar or Colby Cheese, Low Fat, 0.5 oz 25 0 1 3
Red Potato, 100 grams 72 16 0 2
Dole Mixed Fruit, 1 serving 60 16 0 1
Turkey breast meat, 6 slices 133 5 2 22
Lunch TOTALS: 289 38 3 28

Dinner

Roasting Chicken, light meat, 1 cup, chopped or diced 214 0 6 38
Red Potato, 100 grams 72 16 0 2
Provolone Cheese, 1 oz 100 1 8 7
Watermelon, 1 cup, diced 49 11 1 1
Dinner TOTALS: 434 28 14 48

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

Watermelon, 1 cup, balls 49 11 1 1
Cashew Nuts, dry roasted, 1 oz 163 9 13 4
Snack 1 TOTALS: 212 20 14 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: 1,788 186 47 164
DEFICIT = 90

Ladder Challenge Day 1

If your into boxing check out this workout posted by Lee Labrata
www.labrada.com/blog/workouts/boxing-for-fitnes/

Last nights workout was so much fun, I really worked up such a sweat I could not do the entire thing. I lasted 45 minutes, and used the toning sticks which weigh about 2lbs.

I managed to get in lots of protein which made it hard for my last snack but I got that in at 8.30 just before my shower. Then I got watching another LWN show on Alaska and Maui, both so beautiful I wish I was there!

Today I did my Ladder challenge just 3 sets of the 10 = KILLER!

Jacks
Walking pushups
Mountain climbers
Burpees w/a plyo jump

I got in 10, 9, and 8.

My workout;
Workout - Cardio - Zumba Toning
Time of workout - 45
Cals burned = 223

Zumba toning w/Zumba sticks
Lunges forward and back
Squats/Sumo with calve lifts
Shoulder press
Back row
Curtsy lunges
Later lifts
Delt rotations
Tricep kick backs
Bicep/tricep

Meal plan:
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

Bread, wheat (including toast), 2 slice 130 24 2 5
Grapes, 0.5 cup, seedless 30 14 0 1
Turkey breast meat, 6 slices 133 5 2 22
Lunch TOTALS: 292 43 5 27

Dinner

Roasting Chicken, light meat, 1 cup, chopped or diced 214 0 6 38
Watermelon, 1 cup, balls 49 11 1 1
Red Potato, 100 grams 72 16 0 2
Cheddar or Colby Cheese, Low Fat, 0.5 oz 25 0 1 3
Dinner TOTALS: 360 27 8 44

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

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

CALORIES CARBS FAT PROTEIN
Totals: 1,644 190 29 166
DEFICIT = 223

All About Sexy Shoes

These are some of my favorite shoes, and the new shoes I bought for the season....all about shoes :-)

Mary Janes black and grey

Regular shoe, for winter jeans

The boots I got a great buy on $89 for $25

Cute and a lower heal


Shoes I have that I loooove.......and make me feel sexy

Sexy conservative for the office

Sandels that say "Hello"




My GNC haul (I am trying Super Pump for the first time but it taste great)


Foodie........
Sunday breakfast

Mondays dinner


My great buy at the thrift store, 2 steps that stack or can be used alone


Do you have a favorite shoe? If so why?

August Challenge "Ladders"

I really like my legs in this picture, ah what high heels will do for a body.

For August I think my new challenge will be Ladders. This still incorporates push ups and a whole lot more.

10 Jacks
10 Walking push ups
10 Mountain climbers
10 Burpees (I will be adding a plyo jump)

repeat, taking away a number each set.

I took the SuperPump Max pink lemonade at 5.30pm it was very tasty but I only took 1/2 scoop. My workout was a half and half set.

I finished my first set at 6pm. Then my girlfriend came over to pick up her computer I had fixed for her, and that along with some girl talk took about 45 minutes. Then I did my second set finishing up at a little after 7pm.

I ate my salad right away, and a full bottle of water.


I had my Casein at 8pm and got ready to settle in for the night, showered and made my lunch then off to finish the book I am reading called Crazy Love.

Workout - Mall walking & Upper body ST
Time of workout - 15 + 30 = 45
Cals burned = 146

Lunch mall walk
After work Upper body ST

Bent over rows 25lb db 2x12
Incline chest press 15lb db 2x15
Alternating bicep curls 15lb 2x20

(Bob Harper 20lb Kettlebell)
Kettlebell swings 20lb - 1 min
Kettlebell alt arm swings 20lb - 1 min
Kettlebell snatch overhead grip 20lb 2x10
Kettlebell halo 20lb 2x8
Kettlebell twist 20lb 2x15

My meals with my new supplies, but not the SuperPump Max I have to get that into the system.
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

Bread, wheat (including toast), 2 slice 130 24 2 5
Grapes, 0.5 cup, seedless 30 14 0 1
Turkey breast meat, 6 slices 133 5 2 22
Lunch TOTALS: 292 43 5 27

Dinner

Roasting Chicken, light meat, 1 cup, chopped or diced 214 0 6 38
Spinach, fresh, 1 cup 7 1 0 1
Ocean Spray, Craisins Original Sweetened Dried Cranberries 1/3 cup (30g), 0.5 serving 65 17 0 0
Hendricksons Dressing Fat & Gluten Free No Preservatives, 2 tbsp 70 17 0 0
Watermelon, 1 cup, balls 49 11 1 1
Dinner TOTALS: 405 46 7 40

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

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

CALORIES CARBS FAT PROTEIN
Totals: 1,689 208 29 162
DEFICIT = 146

Push Up Challenge Ends

Its a new month, and I am officially done with my push up challenge.

Total pushups for July = 305
Chaterunga
Military
Modified
Single stabilized
Wall
Decline
TRX
Clap

I am not sure what the August challenge will be, I vote for Ladders.

Here are my workouts and meals from the weekend, note that I had cheesecake from Mc Carthers bakery that was so fabulous and 25% off so I decided to indulge. It was turtle, very d-lish.

Yoga classes went great at the Yoga To Go Studio, some of my supporters were there and I thanked them for coming out early to workout with me....looooove you! (cals burned = 530)

Actually the rest of the weekend was all about back to school shopping for my nephew, just clothes. I did get myself 2 new tee shirts for a total of $6 add that to my shoe spree = $36.

I also went to this "Family Thrift" center to look for some fitness stuff they sometimes get the strangest things there. BAM yes I found a double square step for plyo, with 2 heights!!!

All for $7.

= T. is very happy.

I managed to get some pictures over the weekend and will try to post them up tonight if things go as planned. I never got my video shot or the other one that keeps fighting me loaded. I have the Kodak Zi and for some reason my software for it does strange things when you save a movie and its very FRUSTRATING! I so wish I was more tech savy or enjoyed this kinda thing.

Again posting my meals and workouts the fast way.

Saturday workout and meals;

Food Tracked
Breakfast CALORIES CARBS FAT PROTEIN
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0

Jimmy Dean D-Light Breakfast Sandwich, Turkey Sausage, egg white & cheese on a whole grain muffin, 1 serving 260 30 7 18
Lunch
Subway 6" Cold Cut Combo Sub, 0.5 serving 205 24 9 11

Cheetos Crunchy, 1 oz 160 15 10 2

Mountain Dew (8 oz), 0.5 serving(s) 55 16 0 0

Cheesecake Factory, Turtle Cheesecake, 0.5 serving 435 38 31 7
Dinner
Orville Redenbacher's Smart Popcorn Mini-bags, 1 serving 100 24 2 3
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

Daily Totals: 1,620 184 64 91
DEFICIT = 530


Fitness Tracked

Strength Exercises SETS REPS
None

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

Quick Track MINUTES
None

Exercise Note
Workout - Yoga taught 2 classes back to back
Time of workout - 2 hours
Cals burned = 530


Sunday workout and meals;

Food Tracked
Breakfast CALORIES CARBS FAT PROTEIN
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
Lunch
Scrambled Egg, 0.5 cup 126 2 13 12

Red Potato, 100 grams 72 16 0 2
Dinner
Pizza Hut Medium Thin 'n Crispy Supreme Pizza (1 slice), 2 serving 460 44 22 22

Gelato - Villa Dolce Vanilla Gelato, 4 oz 140 10 9 3
Snack
Watermelon, 1 cup, balls 49 11 1 1
Snack 1
Cashew Nuts, dry roasted, 1 oz 163 9 13 4
Snack 2
None
Daily Totals: 1,413 131 64 96
DEFICIT =167

Fitness Tracked

Strength Exercises SETS REPS
None

Cardio & Calories Burned MINUTES CALORIES BURNED
Walk 15 min/mile 45 167
Daily Totals: 45 167

Exercise Note
Workout - walking
Time of workout - 45 min
Cals burned = 167