Trainer T. Fitness

Simple Strength Training that WORKS!

2012-02-15T07:31:00.000-08:00

Love. Love.
I hope everyone had a wonderful Valentine's Day.

My client training was from 6-7pm and we finished about 7.30pm just in time for me to eat some chicken and catch the last hour of Biggest Loser.

Drama. More. Drama.

Wow I was completely happy that Santa was sent home and will now be in top shape. He will have a healthy role model image, along with his jolly ole self. Lets hope Mrs. Clause does just as well.

The workout last night:
This is a burn, baby burn workout so if you like working till there is nothing left this is it.

Workout - ST w/client (do last round till exhaustion)
Time of workout - 60 min
Cals burned = 120

3x15
Db dead lifts - 25lb
Single leg db lunges w/body bar 9 + 6 last set
Db clean and press, bicep to overhead press - 15lb db

3x15 (last set 20)
Bench press db - 15lb
Leaning tricep kick back - 15lb
Lawn mowers - 25lb

2x30 secs
Plank jacks on stability ball
Plank holds on stability ball

1x30
Stability ball leg lifts
Stability ball crunches w/pulses
Stability ball overhead oblique twist + 5lb db

(This client has lost 28" and 32lbs)

Happy Valentines Day

2012-02-14T13:36:00.000-08:00

As requested, hair down (sorta) I never post a picture of me with my hair down REALLY.
I only have 2 or 3 videos with my hair down, I will do the next one down.

Working out + Hair up = Comfort training zone.

Plus, I don't like wearing makeup and not taking care of my face. (sticking with that, see my skin glow?)

This week I got all 3 of my swimsuits in that I ordered. This is one of them, and I have never owned a RED suit. I got a purple-ish, black and this red one for my vacation this year. Even though I would love to go back and see my friend Treva from Core Studio in Laguna Beach, not this year.

Why am I rambling about this on Valentines Day? Need to set some BIG bodacious goals!

This weeks workouts:

Sunday Hot Yoga = 90 minutes

Tuesday Client ST training = 60 minutes

Since we got snow, running = 0.

Happy Valentines Day, may love be in the air!

Clean Eating Recipe #4 (Pics)

2012-02-10T07:12:00.000-08:00

Wish I was in Laguna Beach right now doing pushups like this....or seeing this, I love this area it looks like a post card!

Last nights workout:
Workout - W/client circuit
Time of workout - 30 mins
Cals burned = 198

2 minute intervals - 1 minute rest:

Step ups w/front lateral raise w/db
One handed pushups one works one on Pilate's soft ball
Step up w/back front db swings
Step up side leg lateral lifts for abductors

Drop forward 2 jumps w/plyo jump at top
One handed pushup on med ball
Squat with kettlebell over head swing
Drop forward 2 jumps w/plyo jump at top
Squat on stability ball

Core:
Db scissor straight leg lifts reaches
Db scissor ankle crunches
V sit w/side obliques w/8lb med ball
Sand bag crunches
Sand bag reverse crunches

Boxing:
3 minutes w/knee ins
Side twists
Side leans

2 min jabs straight up and down

Recipe #4 very good Chicken Dejion

Easy and fast just cutting the chicken took the longest

1. Just brown breast in EVOO about 5-7 min each side
then sprinkle with paprika, and empty chicken from skillet leaving drippings.

2. Cut chicken in strips and set aside.

3. Add to skillet low fat sour cream 1/2 c , dejion mustard 1 tbs and brown in drippings.

4. Spoon enough mixture over set aside chicken (about 8 tbs) then cover chicken strips, and leave the rest of the sauce in the skillet.

5. Fold in rice and 1 cup of fresh spinach to the remaining sauce and cook till wilted.

6. Place on plate and top with chicken

Cals - 290
Carbs - 12
Protein - 22

Yum, I would have liked a bit less sour cream so you may want to add less then 1/2 c.

Clean Eat Recipe #3 Salmon Patties w/Pics

2012-02-09T08:48:00.000-08:00

All this weeks meals are from this months issue.

Recipe 3
(I only at one patty and 5 potatoes with the greens)
Salmon oat patties

Collards and potatoes w/a dab of low fat cheese. It called for just sage on the potatoes, but I felt a little cheese would off set the fish tast and it was a good choice. Low fat colby jack, and this was my first time have collards and love them. If you like Pok Salad you will like these green. They are nutty flavored.

I rate this recipe = 10

2 patties and 3 slices of potato:
Cals = 398
Carbs = 47
Protein = 47

My latest flavor

Yummo 60 cals per serving

Very rich like a dessert, I would only want this after dinner. I had 1/2 cup it was that rich but very good I will make this again.

My list for the week, 2 more meals:

Always make a list in the week, that way you know what you are having and can stick with the menu.

Tonight:
Client training

Fried but not fried (pics)

2012-02-08T09:44:00.000-08:00

Snow this morning

From the office

Last night I made the 2nd recipe from Clean Eat magazine

Planko basil pork but I made mine chicken

and added asparagus

If you like fried this is delish!

Just take your chicken flatten with meat hammer then dip in egg whites and wheat flour and bread crumbs flash cook in olive oil.

Easy peasy and I will make this one again!
Cals - 320
Fat - 6
Protein - 24

Ok, it is fried........but in a better way.

Clean Eating Recipe (pic blog)

2012-02-07T09:03:00.000-08:00

On my way home last night the moon was out, along with the sun

It is so odd to see that, but I love the moon :-)

Last nights meal

Halibut Dejion

I made it a meal with garbanzo beans and Bok choy
I used Founder fish instead since that was the only white fish I had on hand and it was still delish!
Nutrition information:
Cals 449
Carbs 55
Fat 6
Protein 43

I tried 2 things I have never had with this meal
Bok choy (which I wilted instead of the spinach)
Garbanzo beans to me they taste like black eyed peas, luckily I like all beans.

Have you tried any new food this year?

Super Bowl weekend recap (Pics)

2012-02-06T09:52:00.001-08:00

This mornings fog........scary!

I had a good weekend, and had a few things you should NOT eat when your trying to lose body fat.

1. Doughnut

I did have a protein shake but this was a delish treat!

2. Pizza

Ok, who did not have pizza on Super Bowl weekend? Nuff said

3. My Treats were:

This weeks meals will be from:

From this months the Clean Eat Magazine

This is a little Cardinal I saw in the front yard, so bright = cute!

and my new shoes = adorable

Workouts:
2 mile run
Cals burned = 198

Super Bowl Snacks

2012-02-03T09:35:00.000-08:00

Today's Sunrise..........

Last nights meal from P90X2

Fiesta Chicken
Brown breasts, add low sodium tomatoes or rotelle which is what I used drained and rinsed
Put back in skillet, and top with low fat cheese to melt or put in oven.

Fast, easy and D-lish
Cals - 260
Fat - 8g
Protein - 24g

Not counting the rice, and it really tasted like full fat Mexican style.

If you need a tip on how to keep your diet clean:

1. Make a meal list (I do this from the recipe books)
2. Get all the items to make them
3. Post your menu on the fridge
4. Stick to it!

Once you get rolling you can prep things ahead of time, then when the meal is ready to be served you have 1/2 the work done. Most meals I make are in 30 minutes or less. REALLY.

Its Super Bowl Weekend!

Check out my friend and trainer Tia Hurts blog on snack ideas:
www.coachhurt.blogspot.com/2010/08/20-protein-balanced-snacks.html

I'm on Day 2 of P90X2 = Plyocide. Check my daily mile on the right of my blog I have been tracking my runs. Plus I added 25 jump squats, and 10 minutes of Yoga stretch.

Don't forget jumping up and down during the game burns lots'o calories!

Salmon and Munchkins DVD (Pic Blog)

2012-02-01T09:11:00.000-08:00

Last night I made salmon, and added sautéed mushrooms and red peppers

It was Delish

With brussel sprouts and look how tasty all with 29g of protein and only 240 calories.

Here is what I did:
Cover salmon with EVOO on foil covered pan place at 3.25 degrees for about 10-12 minutes flipping 1/2 way.
Meanwhile sauté mushrooms and bell peppers in 1 tbs EVOO
On the last minute place sautéed shrooms on top and place salmon back in oven then serve. Easy peasy!

Walk /Ran yesterday = 4 miles

Today's workout will be strength training after work.

Its a new month, new goals:
Tackle P90X2
Finish new meal plans
File taxes - they are completed!
Organize kitchen - girlfriend is coming over tonight to give ideas

Don't let this month slip away! Write down you goals, and check them off.......how will you track your progress?

By speed?
Lifting more reps?
Increasing your load?
Adding stability?

Do you know that kids that don't get moving at a young age have a higher rate of obesity? Its true.....and if you know someone that has little ones or munchkins?

Well check out this workout it could change how they relate to the tots, and have a much better relationship as a family.
http://www.examiner.com/fitness-trends-in-st-louis/healthier-tots-with-on-the-move-munchkins

You know it is never too early to start a fitness routine!

New 100 Cal Product & Yogurt Idea (Pic Blog)

2012-01-30T08:51:00.000-08:00

On my way to Hot Yoga, it was fun. I have on no make up, and headband for sweat.

I got to be the demo girl, so I liked that but I did feel as if this was a bit too "intro" for my liking and my 3 girls I brought. The first 30 minutes was more about talking about Yoga, however not really telling the benefits, or showing or doing. We did learn breathe methods, then correct form and Vinyasa A and B.

It was a big crowd and we received a coupon for a free class so we will be going back to another session, regular Hot Yoga. Thanks ZFit Studio, we love you!

I love hot anything so just sitting in the heat was so good for me.

Here are how my flowers have opened.........

They started like this........

I created a new breakfast:
Greek yogurt 1/2 cup
Pine nuts - 2 tbs
Raisins = 10

YUM! I like the crunch and sweetness of the raisins. I did at 1 packet of Stivia.

Nutrition:
Cals = 277
Carbs = 16
Fat = 12 (good fats from nuts)
Protein = 26 g

I also bought a new product to review........CHOCOLATE need I say more?

You get about 10 and they are very satisfying. I will be doing a review article on this product, again only 100 cals if you only eat ONE.

Workouts:
Saturday - Hot Yoga = 286 cals burned
Sunday - 10-20 min stair climbing doing taxes = 49 cals burned

I am still super sore, but a run at lunch will do me good.

P90X2 Recipe Fish Tacos

2012-01-27T09:41:00.000-08:00

I made this recipe last night and I give it a rating = 9

For me I guess it was so clean I only had one but added some chips all natural and salsa from Harry and Davids, yum.

This was only about 30 minute from start to finish.....that I loved.

Cals = 220 Fat = 4 Protein = 28g (not counting chips and salsa)

I have posted the rest of the moves and will be starting the full program next month. For now I am finishing my Yoga workouts and am going to my first HOT Yoga session Saturday!
100 degrees, and 26 poses, I am so in....say bye bye to toxins!

Have a super weekend, tax time for T.

...........and checking out a new gym = Xist Fitness.

P90X2 ALL Workout Moves = 16 Workouts

2012-01-27T09:24:00.000-08:00

P90X2 all workouts + 2 bonus+ 2 One on One with Tony = 16

I have previewed 14 Discs. Plus 2 more the one-on-one with Tony Horton new 4 Legs and Upper Body Balance = 16 total new workouts.

Some moves like Frog and others are in this program but some like the "Draya roll" gets a medicine ball added to it or something to make it more difficult.

1. Warm ups are the same in each (is this a copy cat of 90 Supreme?)
2. Lots of balance and Yoga style moves
3. Each warm up is about 8 minutes cool down 6 minutes = 14 out of 60 minute workout (each workout is 1hr so far)

(Uses roller) Warm up moves:
Worlds greatest stretch
Inch worm - walk down pushup with out the pushup
Scorpion - laying on stomach with one leg reaching out to the side bent up scorpion style (Yogis like Yoga down dog with a dropped over leg)
Groiners - open hip move like windshield wipers in Yoga, or dropping in one knee then the other

Tough moves are:
Warrior 3 cross crunch
Single leg walk out to sphinx
Ball moves using 2 or 4 med balls to balance on
3 Ball extravaganza

First 5 Workouts:

1. Core X2 - Lots of walk downs and stretches, planks and again Yoga core moves and using stability ball

2. Plyocide - Jumps but not as many as I thought (see 2 x Balance +Power)

3. X2 Recovery and Mobility (use the foam roller here) with stretch Yoga style moves

4. X2 Total Body and X2 Ab Ripper - Great overall workout

5. X2 Yoga - My favorite and not as corny as the original, or as long.

6. 2X Balance + Power:

Like Plyocide moves
1 leg plyo squat reach on the stability ball
Weighted Kathryn lunges
Renegade row = tough
Crawly crab on stability ball on elbows this looked really good

7. Chest + Back + Balance

Lots of pullups
Plyo ball pushup
Pullup core = bring in knees to core doing a pullup
Level pull up = keep legs straight and out at an "L"
Impossible possible
3 Ball plyo pushup
Swimmer pushup
Chattarocker = chattarunga but doing it forward and back on the heels

8. Shoulders + Arms

This is a lot of dumbbell training nothing new just a twist
Using the stability ball
Repeats the same 6-8 moves 3 times
Short but furious
Arnolds
Wide flys
Flys 6 ways (lateral then fly)

9. Base + Back
Plyo w/pullups
Leg swings w/front and cross over
scapular retraction
Plyo frog squats
Chair jumps (Yoga pose)
Surfer spins
Kippy cross fugly pull up

(PAP is nero integrated stretching opposing directions)
10. P.A.P. Lower
Resistance contraction explosion and isolation
Heal walks
Fire hydrant
March skippers
Speed slalom
Lateral plyo skaters - 2-3 ft
x3
Step up convict
Skater plyo
One leg hops
Tonys triangle

x3
Squat cross
split squat jump
Monster slalom
Side bridge leg lift

11. P.A.P. Upper
Post activation petintiation performance

Plange pushups
Band pull apart
3X
Renegade row
Plyo pushup
Plank on med ball
Superman
3x
Towel pull up
Med ball pike V up
Step up hammer press
Roller angel

12. 2xAb Ripper
16 mins of killer moves
Sissor twist claps
Row your boat
Oblique row
Roll V hold
Gate bridge lift
Phelon twist
Tornado
Balance bike crunch

Bonus workouts (2 must order separate) 53 mins Back, Bicep w/core
1. V Sculpt
Around the world pull up
Alt hammer curls
Band bicep curl in sawer stands
Pull up X
Med ball renegade curl = Plank on ball w/curl
Wide leg row twist
Balance db curl
Ball preacher

2. X2 Chest Shoulders + Tris (51 mins long)
Strip press up on plyo box
Tricep extension on belly front on stability ball
3 Ball extravaganza w/knee in to elbow
Callahan press - elbow together to press up
Iron man kickbacks - tricep on ball
Push up side arm balance on med ball = T stand switch
X circle fly on stablity ball
3 ball dips
Chattarocker pushup walk feet back and up to chatturanga
Strip press 1 - tricep extension on ball on back
Callahan press - touch weights together

This workout is has many more balance moves then the original P90X and adds some great challenges that you can implement without all the toys. The meal plan and workout plan is less complicated, they really simplified it.

2 more DVD One-on-One with Tony Horton

1. 4 Legs is 52 mins - 10 min warm up. This is intense!
Russian squats = single leg
Lunge to 1/2 moon
Pumpers
Royal dance
Seat drops - single leg sit down on bench and up
1 Leg chair
Cross hops
Single leg wall squats
Standing split reach

2. Upper Body Balance 52 mins - 10 min warm up. Coremania!
Stability ball pushup from decline position
Super V up
Row boat
4 ball push up
Oblique roll over crunch - tough!
V gate
2 ball with T stand
Straight leg scissor with claps = wow!
Boat with hands and feet open and close = abductor killer

Rating = 10

All these workouts are tough and advanced, so be careful. I also noticed that Tony sprays a sticky grip spray on his hands. You may want to get some.

My next blog on this will be how they compare to each other........
P90X vs P90X2

P90X2 Recipe #3 + Upper Body Workout (Pic Blog)

2012-01-26T09:01:00.000-08:00

I got flowers again, woot woot! Check out the sparkle snowflakes so pretty I was just thrilled!

And got to go out to lunch, which was a nice surprise.

I had the cod sandwich with 1/2 the bread. I still came in line with my food log yesterday yippee!

Last nights dinner was meatless Wednesday P90X2 Recipe #3

Asian veggie stir fry

I added pine nuts and it was very good.

Actually I have 2 new loves.......here they are:
Of course I forgot to mention when I was off on Monday I bought this little beauty, its like my sisters (the hairdresser) and L.O.V.E. it

Note the bling!!! This is perfect for bangs and touch ups.....its amazing and heats to 450 degrees and is super duper fast = time saver all for $20!
Plus diamonds are a girls best friend!

Then I came home and found this! Yes another gift.............

Love it!!! This was on my Christmas list but I did not get it and I was a bit sad about it since I love me some good coffee like Starbucks. (note the cups says: What time is it? Never too late for a latte)

But now I can save more money!!!! T. likes that and so does my financial adviser, 2012 is starting out super fantastic!

If you'r looking for a tough workout try this one......and feel the burn!

Last Nights Workout - Client training upper body
Time of workout - 60 min
Cals burned = 90

2x20
Db bench press
Overhead triceps
Cross body bicep curl

Band lat pull down
Bent over KB rows
Band chest fly

Body bar cleans - 2 min
Body cross over cable
Body bar front lateral lifts + pulses

Bicep curl - one works one holds
Side lateral lifts - one works one holds
Shoulder press - one works one holds

Core on ball w/10lb db oblique twists
Core on ball w/10lb db reg crunches + pulses
Bench leg lifts
Bench boat knee ins

2012 Time to sparkle!

P90X2 Recipe #2 (Pic Blog)

2012-01-25T08:59:00.000-08:00

I only got in 1 mile yesterday......today rain. Blah.......

Here is the recipe from last night the P90X2 recipe book:
Lemon Basil Salmon

Salmon and brussel sprouts yum plus 24g protein

Easy to make, add basil and lemon and bake for 8/12 minutes.
I give this a rating = 9

Only because I am not a fan of lemon and fish.

Breakfast today, low fat cottage cheese, peanuts, peaches and raisins = D-lish!

Yesterday was nice, here was my outfit

Everything is Ann Taylor except for the top, I got that at Old Navy $5.

Tonight workout with client.

BAM Booty Barre workout!

2012-01-24T12:32:00.000-08:00

The meal plan

P90X2

This weeks meals are from P90X2 these are the breakfast muffins, and I had only 1. Of course my muffy pan was thin so I had extra and tried to fit it all in the pan = messy lol.

Don't think these are my favorite but they are still tasty none the less, I had the rest today for lunch after a 1 mile run. I used lean ground beef and it has brown rice, and low fat cheese and hot peppers yum!

Time from start to finish about 30 ish minutes.

Last nights workout:

Workout - Am Yoga Pm Client

Time of workout - 1hr 20 min

Cals burned = 397

Wall squats w/body bar lifts - 2 way

Walking pushups

Jumpless rope - 2 min

Band rows

Band tricep Band chest fly

Squats super - 2 min

Gate w/db lifts

Plyo jumps - 10

Ball bridge

Ball twists

This weekend was 2 things.

Taxes

Booty Barre

Love the Booty Barre workout! I felt like a dancer and loooooved the music, I would love just to have the music for other workouts it was that sexy and fun.

Here is information on the 35 minute workout that I will be doing again this week. (Yeah this is a super workout and very fun the time flew by)

http://www.examiner.com/fitness-trends-in-st-louis/new-booty-barre-beginners-beyond

Hey besides a refund, I need a nice Booty don't we all?

Just sayin'

P90X2 all workouts + 2 bonus = 14

2012-01-23T07:19:00.000-08:00

P90X2 all workouts + 2 bonus = 14 I have previewed 14 Discs.

Some moves like Frog and others are in this program but some like the "Draya roll" gets a medicine ball added to it or something to make it more difficult.

1. Warm ups are the same in each (is this a copy cat of 90 Supreme?)
2. Lots of balance and Yoga style moves
3. Each warm up is about 8 minutes cool down 6 minutes = 14 out of 60 minute workout (each workout is 1hr so far)

(Uses roller) Warm up moves:
Worlds greatest stretch
Inch worm - walk down pushup with out the pushup
Scorpion - laying on stomach with one leg reaching out to the side bent up scorpion style (Yogis like Yoga down dog with a dropped over leg)
Groiners - open hip move like windshield wipers in Yoga, or dropping in one knee then the other

Tough moves are:
Warrior 3 cross crunch
Single leg walk out to sphinx
Ball moves using 2 or 4 med balls to balance on
3 Ball extravaganza

First 5 Workouts:

1. Core X2 - Lots of walk downs and stretches, planks and again Yoga core moves and using stability ball

2. Plyocide - Jumps but not as many as I thought (see 2 x Balance +Power)

3. X2 Recovery and Mobility (use the foam roller here) with stretch Yoga style moves

4. X2 Total Body and X2 Ab Ripper - Great overall workout

5. X2 Yoga - My favorite and not as corny as the original, or as long.

6. 2X Balance + Power:

Like Plyocide moves
1 leg plyo squat reach on the stability ball
Weighted Kathryn lunges
Renegade row = tough
Crawly crab on stability ball on elbows this looked really good

7. Chest + Back + Balance

Lots of pullups
Plyo ball pushup
Pullup core = bring in knees to core doing a pullup
Level pull up = keep legs straight and out at an "L"
Impossible possible
3 Ball plyo pushup
Swimmer pushup
Chattarocker = chattarunga but doing it forward and back on the heels

8. Shoulders + Arms

This is a lot of dumbbell training nothing new just a twist
Using the stability ball
Repeats the same 6-8 moves 3 times
Short but furious
Arnolds
Wide flys
Flys 6 ways (lateral then fly)

9. Base + Back
Plyo w/pullups
Leg swings w/front and cross over
scapular retraction
Plyo frog squats
Chair jumps (Yoga pose)
Surfer spins
Kippy cross fugly pull up

(PAP is nero integrated stretching opposing directions)
10. P.A.P. Lower
Resistance contraction explosion and isolation
Heal walks
Fire hydrant
March skippers
Speed slalom
Lateral plyo skaters - 2-3 ft
x3
Step up convict
Skater plyo
One leg hops
Tony's triangle

x3
Squat cross
split squat jump
Monster slalom
Side bridge leg lift

11. P.A.P. Upper
Post activation petintiation performance

Plange pushups
Band pull apart
3X
Renegade row
Plyo pushup
Plank on med ball
Superman
3x
Towel pull up
Med ball pike V up
Step up hammer press
Roller angel

12. 2xAb Ripper
16 mins of killer moves
Scissor twist claps
Row your boat
Oblique row
Roll V hold
Gate bridge lift
Phelon twist
Tornado
Balance bike crunch

Bonus workouts (2 must order separate) 53 mins Back, Bicep w/core
1. V Sculpt
Around the world pull up
Alt hammer curls
Band bicep curl in sawer stands
Pull up X
Med ball renegade curl = Plank on ball w/curl
Wide leg row twist
Balance db curl
Ball preacher

2. X2 Chest Shoulders + Tris (51 mins long)
Strip press up on plyo box
Tricep extension on belly front on stability ball
3 Ball extravaganza w/knee in to elbow
Callahan press - elbow together to press up
Iron man kickbacks - tricep on ball
Push up side arm balance on med ball = T stand switch
X circle fly on stability ball
3 ball dips
Chattarocker pushup walk feet back and up to chatturanga
Strip press 1 - tricep extension on ball on back
Callahan press - touch weights together

This workout is has many more balance moves then the original P90X and adds some great challenges that you can implement without all the toys. The meal plan and workout plan is less complicated, they really simplified it.

Rating = 10

Tasty Bluegrass Jambalaya

2012-01-20T09:04:00.000-08:00

4th recipe this week from the Sparks cookbook, next week it will be from the P90X2 Meal plan
Bluegrass Jambalaya Recipe #4

It was Delish!

Rating = 10
Easy and simple, one dish meal great for a cold day. Everything is pre-cooked here, the sausage and the shrimp so the full time of simmering is the longest. Start to finish about 30 minutes.

Here is the nutritional information:
Cals 386
Fat 8.8
Carbs 55
Protein 17.6

(save 180 cals by not using rice, serve as soup)

My workout fit: Top: Ann Taylor Skirt: Jacklyn Smith Quilted Boots and Belt:Payless Shoes

with choker and without not sure which I like better..........

and it is one of my favorite tops!

Last nights workout:
Workout - Circuit with Client
Time of workout - 30 min (1 hr session)
Cals burned = 198

8 minute cardio warm up
Leg sliders - try these they are tough basically sliding the legs wide and back
Standing core straight leg toe touches

2x 2 min:
TRX squats to standing plank w/back row
TRX curtsy squats round 2 single leg curtsy

2x2min:
Plank walks across mat round 2 - add pushup (10)
Med ball single leg squats
Med ball core twists
Med ball reg squat add overhead triceps
Med ball wood chops

1x2min:
Standing leg lift with round resistance band
Standing V step with round resistance band
Sandbag cleans 15lb to fatigue
Sandbag bent over rows to fatigue

2x1min:
Genii squat holding med ball out
Genii squat holding med ball at chest w/toe calve raises

Core:
Stability ball oblique
Stability ball w/med ball crunch holding overhead
Reverse crunch w/med ball
Bicycle crunch w/med ball at knees chest works only

Foam Roller and cool down
Neck
Back T release

Top 5 New Workouts 2012

2012-01-19T14:19:00.000-08:00

Image: Freedigitalphotos.net

Last night I used my Groupon for a massage.

Loved. It.

It was called The Healing Arts Center and it is a school to learn the art of massage. I got 2 for $32 before Christmas, normally they are $35 and NO tipping. I could not get in till last night due to the over abundance of them sold.

The location was only about 20 minutes from home and it was VERY professional. (No doubt I would go there again!) I really needed it too since I have been really tight. I went right to bed afterwards, it was from 8-9pm and I got home at 9.30pm. Sweet dreams!

If you workout at home, or like to mix things up you may like some of these workouts listed or you may not have heard of some of them.

Here is the list Top 5 Workouts 2012
www.examiner.com/fitness-trends-in-st-louis/top-5-new-workouts-2012

Today I forgot my cord to my camera so no pictures but I did make the Orange chicken and I give it a 10!

Tonight's workout with client, jump training.

Recipe #2 Coconut Shrimp

2012-01-18T07:21:00.000-08:00

I really like this cookbook, it has many easy recipes and lots of ways to adapt them. That kind of variety I enjoy since it lets out my creative side.

Breakfast yummo green monster w/blueberries my second favorite to this one raspberry.....its pretty!

Last night workout with client:

Workout - Client upper body circuit
Time of workout - 30 min (60 minutes for client)
Cals burned = 198

30's add weights =
Bicep Hammer curl 5lb, 8lb, 10lb X2
Bonus 15lb 3 x2 (I did 2x30 15lb)

2 min - Step up 20"

30's add weights =
Sitting lateral raise 2-way 5lb, 8lb, 10lb X2

2 min - Plank jacks

Rows 15lb db 2x30
Bench dips 50

2 min - Mountain climbers

Pushup modified on small Pilate's ball 2x10
Chest press 15lb db 2x10

Hyper extensions on stability ball single leg/arm lift 10lb
Super man on stability ball 20

Glutes - 25 each move
Bridge on ball to straight leg lifts
Bridge on ball to straight leg no drop down

Core - 25 each move
Overhead db to chest double crunch 10lb
Pilate's ball to feet w/overhead reach up 10lb
Lower leg drop down double crunch

Jump switch lunges 1x20

Assisted pullups w/chair
Pullups 10
Chins 10
Tri chins 10

Dinner was recipe #2 from the Spark cook book = YUM!

Ready for the oven and easy to clean just throw it away......poof kitchen clean up time 5 minutes!

Coconut shrimp (slimmed down by me)

Mine was a bit darker I almost forgot to flip them over :-)

I will make this again! Easy and fun.......just roll and place on baking pan at 350 for 5 min flip shrimp add another 5 mins. I squeezed the lime over my rice, it made it amazing with the sweetness of the coconut.

According to the cookbook:
Cals 258 (per 5 shrimp) REALLY I had 20 and did not add all the coconut, or the breadcrumbs
fat 8
carb 18
protein 28

rice + 250

I used egg whites, rolled in flour then roll in breadcrumb coconut mixture. I added 1/2 cup rice with the lime on it.

Wow I felt like I was on vacation!

New Recipe from Spark Cook Book

2012-01-17T09:21:00.000-08:00

Yesterdays work outfit: Choker: Vintage from Mom (I miss and love you mom forever)
Jacket: Dress Barn, Shirt & Belt: Old Navy, Skirt: Ann Taylor, Boots: Nickel

Last night I made a Spark People Cook Book

Pai Thai - modified with Chicken instead of Tofu

Does it look like the picture?

I love all the veggies in this dish!

Calories - 280
Fat - 10g
Protein - 24g

All this weeks recipes are from this book, and I rate this recipe a 9. Only because I had trouble finding the Indian spices. But as I learn to cook I will learn more about these and educate myself in the right direction.
I used the noodles not the wheat pasta as suggested, I was going to use brown rice which I may have liked better since I love rice. Both would work.

Workout yesterday:
Cardio - Run 3 miles
Cals burned = 360
Please note: I have added the Daily Mile to my blog to track my running this year.

Tonight Client workout:
Heavy weights
Basic lifts

2 New Products + Recipe (pic blog)

2012-01-16T09:36:00.000-08:00

Date night!!!!
Saturdays outfit - Top and Choker The Limited, Jeans Anna (for those of you that asked, I am a size 4)

Going out to dinner using our gift card woo woo!

One of my favorite places to eat located in Kirkwood MO.

It was of course D-lish.....

App = Muscles

My dinner - Trout stuffed with shrooms and spinach (I only ate 1/2)

D's Pork Chops (super duper high in cals)

Drinks = water of course, I think it really helps my completion, don't you? I only have on face powder and eye make up.

I tried these new snacks = love'm! Plus a whole bag is quite a lot really it is. And they don't taste fake, but I won't keep these around.....too tempting.

Article here:
www.examiner.com/fitness-trends-in-st-louis/new-snackwell-s-peanut-butter-pretzels

Have you tried them?

Or these?

My next review will be on these..........

This may sound gross but I really like this new snack concoction I created.....

4 Servings:
1 Ripe avocado
1/2 oz Walnuts
25 Raisins

Mix and eat, its really tasty! I have not figured the cals on this but you only need about 2 Tablespoons to feel good about it. Plus its good fats, which is very good for belly fat.

I taught Yoga on Saturday and then went to Dinner and organized taxes.
Will post this weeks meals later, along with today's outfit.

Lettuce Wraps & More Pic Blog

2012-01-13T11:39:00.000-08:00

Last nights dinner, chicken lettuce wraps = yum!

I tried to make these like PF Chang's, so they have a sesame flavor. (see the steam?)

Cooked till tasty, and easy to make too (I am on the clean eat cook and blog about it challenge to myself)

My serving just roll up the sides and eat, I had 2

I posted the recipe, which a used from a Spark Cookbook recipe but altered it quite a bit. So I did not take a side by side picture it was way to different.
I kept the chicken the same without salsa but I baked it in the oven not the crock pot and used rotelle instead of salsa. It has more flavor that way.

Here is my recipe version
www.examiner.com/fitness-trends-in-st-louis/flavorful-chicken-lettuce-wraps

I forgot to take my picture yesterday but here is today's version at my desk its casual Friday

I wore a Yellow/greenish Ann Taylor sweater, Ralph Lauren black and white pants and an Express black jacket. Too cute, I will wear that again.

Hot Yoga.

Mixed ideas and reviews.

I signed up.

My friend Kate owns a Zumba studio that also has Yoga classes, and she is hosting an Intro to Hot Yoga and I thought.......yup, $20 I am IN! It won't be all gross like some reviews I read at Birkim Studios with carpet *sigh.
Plus her studio is 1 year old, so I like that it is new. (I hope to come out looking like this girl!)

Last nights workout was great, I also added the "Daily Mile" tracker to my blog.
I have 3 miles this week so far, I will try to set some goals and work more on the cardio end. If anyone is using this program let me know I think you can add friends and challenges??

Tonight Game night!
With my girlfriend and her daughter, SCRABBLE!

Workout - Circuit w/client
Time of workout - 1 hr
Cals burned = 198

Step ups high + add 3lb db 2 min x 2

Walk down pushups 10
Stability ball twists 2 min
Stability ball squats 2 min

4lb Med ball pick up and set down 1 min
Walking lunges add 5lb db overhead presses

Step ups high add 3lb db w/lateral and bicep curl

Cleans 2 min 15lb (I used 15lb sandbag)
Med ball squats w/lateral overhead raise

Step obstacle course to 15lb dead lifts, back rows, triceps kick backs 2 mins

Mountain climbers 25
Plank jacks 25
Triceps dips 25

P90X2 Recipe Review w/Pictures

2012-01-12T07:26:00.000-08:00

Today we woke up to snow!

The plows were out full force, I drove about 45 miles per hour.

Go Modot!

At the office safe and sound this is the front view I see all day long

Yesterdays outfit:
Front - Shirt by Ann Taylor Loft, Boots Nickel, Jacket and Cropped Pants Limited

Cute back - its on correct really

Last nights dinner:

P90X2 Stuffed peppers, look like the picture?

I used lean ground beef (it called for Tempah?)
Onion and garlic
Pine nuts
Raisins
Rice
Seasonings - hot pepper, basil, pepper, and Lawry's no salt

Browned onion and garlic then added beef and nuts, raisins.
Baked cut peppers with water at 350 degrees for 20 mins
Then filled with stuffing and baked another 15 mins

Rating 10!

The recipe was for a serving of 4 peppers I made 1 pepper cut in half then put the rest around the pepper. I would make this again, easy and fast with the fresh taste of nuts and raisins DELISH!

Workouts 2012 w/Pictures

2012-01-11T07:11:00.000-08:00

My workout outfit last night, thanks Ellipse Fitness owner Ann Morrow

This is the dinner I made, I have really enjoyed this even if it is a summer salad

Yummy Beet Salad

Oxygen Mag recipe with my salad next to it, they look pretty much the same right? I finished the night with 1 scoop of Whey Casein.

Monday:
Off

Tuesday:
Workout - Cardio run + Client training
Time of workout - 40 min
Cals burned = 245 + 99 = 344

Lunch workout:
3 Mile run
5 Min incline walk

Client training:
Boxing:
Rounds 2 min on 2 off, 3 min on 2 min off

20lb Kettlebell:
Kettlebell swings 2 min x 2 - second drop arm
Kettlebell halo
Kettlebell dead lifts
(I used a 25lb bell)

15lb Sandbag core training:
1. Bag on knees for reverse double crunch
2. Bag over head holding bag straight up reg crunch
3. Bag on core double crunch
4. Bag behind head between V legs

Pull ups wide - 15
Pull ups center arm - 20

I will try to do food and workouts faithfully. My client had an injured knee so Thursday workout will be more lower body.

Stuffed Salmon Picture Blog

2012-01-10T08:27:00.000-08:00

This is an easy recipe and has 27g of protein, I like easy and I prepped everything the day before. (chopped walnuts, cut up bell pepper and gathered spices needed)

Me going to work this morning, Ann Taylor new jacket top and skirt, and bling necklace.

On my way I saw the full moon out from last night, and the sunrise so I decided to take some pictures. When I got up it looked like this..........

When I got up the sunrise looked like this.........

On the road can you see the full moon at the center bottom, cool!

The moon to the right of the street sign

The river

It was a nice day into work going to be about 60 degrees today which means = ROCKSTAR LUNCH WORKOUT!

Last weekend shopping with my baby.....JUKE where I got a ton of Ann Taylor on SALE. LOVE. HER. (in this picture: Jacket Ann Taylor Loft, Jeans by Anna, shirt Goodwill

This is the fish dinner I made last night, prepped for the oven

Stuffed salmon.......cooked with a side of rice, delish!

I will make this one again, basically you only need:

Stuffed Salmon
2 - 4 oz salmon
Slice a pocket inside of it to fill with:
Fresh spinach wilt in evoo with lemon zest (I squeezed lemon just as good)
Bell peppers
Walnuts chopped
Cover with mustard (I used horsey mustard) and sprinkle plain bread crumbs mixed with seasoning (pepper, oregano, basil) and bake 14 minutes till done and flakey.

Cals = 209
Protein = 27g

New product has anyone tried this one?

Oh its very good, trust me and less carbs but I only got this to do a story on it.

Breakfast again today, repeat of yesterday minus the fage 0 yogurt yum!

Workout tonight = Client

Workout lunch = Running

Random Pic Blog

2012-01-09T09:34:00.000-08:00

Here are some random pictures from the weekend. I also dug into P90X2, and a new Yoga with Weights workout I will be doing a feature on.

Me at work today at the office

New top :-)
I went on a HUGE shopping spree for some new work clothes, New Year new style!

Meals were on target starting today.

Loaded up with good for you eats

Farm eggs from my local guy, aren't they soooo pretty?

Yes the GREEN egg is a new cleaner egg will let you know about that one, hum.

Smoothie today, raspberry, evoo, fage 0 (I forgot to add spinach)

Delish you can't taste the evoo

My protein pancakes with a twist, fresh out of the skillet.......

Honey and cinnamon added for flavor = YUMMO!

You can't believe I ran out of oats. I am considering doing the Paleo diet, but I wanted something hot for breakfast and all I had was:
Eggs
Protein
Bread crumbs

So I used Fitgirls protein pancakes (non dairy) recipe and modified. I mixed the hot water 1/2 cup with 1/2 cup bread crumbs till mixed then added in 1 egg NOT the egg whites. I didn't want to waste this lovely cage free egg so I didn't. Plus it = about the same as 1/4 egg whites.

Makes 4
Taste Delish!

Here is her recipe, I gave it a 10
http://recipes.sparkpeople.com/recipe-detail.asp?recipe=520681

I also got a chance to do Yoga with weights workout dvd (will write more on that because It is the BOMB!)
P90X2 - 5 dvds previewed last night also will do separate blog on that. FANTASTIC for Yoga lovers :-)

Pushups = 30

Happy New Year 1 mile Park Workout

2012-01-03T09:31:00.000-08:00

Happy New Year! Fresh start, new beginnings time to make your life what you want it to be. I hope everyone had a great time and enjoyed family and friends during the season. Welcome 2012!

I decided not to post all the vacation pictures (53) but you can view them here on my facebook page here

www.facebook.com/trainertfitness#!/media/set/?set=a.3014295842203.154947.1406785384&type=3

Some of the highlights that were fun and amazing:

Rode a carriage through the Christmas light display
Feed the camels
Rode a camel
Saw the movie "We bought a Zoo"
Got a mani and pedi
Ate at a Mexican restaurant that had WHEAT sopapias
Had some chocolates
Drank peppermint tea
Made our New Years dinner of crab, shrimp and salad
Great weather had 2 outdoor park workouts

My park workout for a 1 mile track:
At each bench you do a new move, walk from each bench then do the move for the first mile around.
On second mile walk to bench then sprint to next bench and so on, walk, sprint till completed mile.

1. Bench jacks
2. Bench mountain climbers
3. Bench dips
4. Bench pushups wide
5. Bench in and out crunches
6. Bench plank jacks
7. Bench diamond pushups
8. Bench burpees
9. Bench step ups
10. Bench step ups sideways Right leg then Left leg

Today's workout:
30 Day Shred level 1

Hope you had a super holiday......what is your New Years workout plan of action?

Sandbag Training

2011-12-21T12:06:00.000-08:00

I have been working hard on my goals and added new fun toys to the fitness studio AGAIN. I have not started my P90X2 however I have worked with my new Sandbag.

New toy, 15lb sandbag.

Fierce.

Hard.

Tough.

Kettlebell on steroids.

Nuff said, if you have never worked with sandbags you can do just about anything with them that you can do with dumbbells or kettlebells.

But.........you work against the gravity of the sand moving so MORE stabalizers are engaged.

I got mine at
www.ultimatesandbagtraining.com

So far to date on my 1,000 pushups I am on a roll!

1,000 - 875 = 125 to go.

Super Cool FREE Website!

2011-12-16T11:42:00.000-08:00

Have you seen this website?
www.photovisi.com/

I made this picture in a few seconds and you can post it right to your facebook! I just checked it out quick but if you had some fun pictures you could make a great card or gift for someone INSTANTLY!

Or stocking stuffer :-)

I got the bestest gift card ever from my good friend JoAnnie it had my picture on it....I can't wait to post a picture of it! Thank you, thank you, thank you its just the BOMB!

Who knew techies would take over the gift world too? Is there any option you can't do with electronics now? I'm still wondering about Facebook LIVE, what is that all about???

On to the workouts:
Supreme 90 still plugging along and love it

1000 pushups before Dec 31 = 740 total need 260 more
Teaching Yoga 8.45-9.45 am drop in class tomorrow
If the weather holds Saturday run?

Is anyone watching the X Factor?

I'm addicted! And to make matters worse I love them all especially Melanie Amaro so talented.
www.youtube.com/watch?v=I4q5mZo39Qk

Still have not used my Gymboss yet, but I know how to set it now :-) that was half the battle T. V's Electronics (electronics always wins) lol.

With just 9 days till Christmas how are you doing with it all?

Yoga Mats w/Fierce Dogs!!!

2011-12-15T07:33:00.000-08:00

Here are the Yoga Mat bags I am selling that I made, and a few extra pictures. With just 10 days till Christmas I better get in HIGH gear!

With my grandmas machine

Lots of colors, and I sold the pink right away :-)

Finished product this is my personal bag for my green Yoga mat its adorable!

The fierce dogs next door watching me from the porch....I call them Cujo!

The Sparkler Ty that I met last Saturday at Starbucks #3 Sparkler met to date and I loooove meeting new people!

That's it for now, I will be adding my goals and accomplishments later this week.

8 Top Workouts 2011

2011-12-14T13:18:00.000-08:00

I have decided I would just post some of the top workouts or workout sites that I enjoyed doing in 2011 and why.

You may have a certain trainer that you enjoy as do I. I guess my favorite would be Denise Austin, http://www.deniseaustin.com/
and Jillian Michael's, online Zuzana Light aka Body Rock TV.

This year I did not add any new workouts to my DA collection except for "Sculpt and Burn" but added several to my JM collection. I also got the opportunity to review a few workouts that I may not have choose to buy myself and truly loved them.

So here are my chosen 8

1. JM Killer buns and thighs - this workout is not just about the bum or legs it really incorporates all the muscle groups. Plus lets face it JM knows what she is doing. (well I did not like her Yoga workout but hey all the rest are ALL good) Worth the money, its a 3,2,1 style and motivating, no need to say more.
http://www.jillianmichaels.com/

2. Supreme 90 - although I have not finished this program completely it is worth the $20! Same style as P90X some say copy cat but it is not, but so much less time involved. Lets face it most people don't have over an hour to workout each day. Don't hate on me Tony Horton, I'm still a huge fan and can't wait to complete P90X2.
www.supreme90dayworkoutdvds.com/?mid=1073166&gclid=CL3WourIgq0CFYvDKgodSw90Rg

3. Will Power and Grace barefoot workout - I did an article on this workout and its really tough! http://www.examiner.com/fitness-trends-in-st-louis/remarkable-mile-high-barefoot-workout
Plus you get a great cardio workout BAREFOOT. I love being barefoot and if I could live on the beach I would :-)
Just saying this workout is worth the money as an unknown in the BIG video world, think cardio Yoga. Yes Yoga can be tough, its more then you think and until you try it you won't know what your missing but go with a "Flow" style.

4. Bob Harpers Kettlebell workout - BAM! Bob does a great job with flow as a shorter workout and still getting the variety by adding in pushups and lunges for a complete fat blaster. I looooove working with kettlebells and even did an article on a kettlebell workout studio in St. Louis but did not have near the fun Bob brought. Again, worth the money but watch the how to. My tie choice is Paul Katami Build and Burn, adding a step to kettlebell is like HEAVEN.
http://www.examiner.com/fitness-trends-in-st-louis/new-build-and-burn-kettlebell-workout

5. Bodyrock.tv - Holy. Smokes. I have been watching this site grow since 2008 and it gets better and better each year. If you think your tough, just try her workouts and then get back with me. (ok and guys your just going to love her body nuff said)
http://www.bodyrock.tv/

6. Scott Herman Fitness - Another killer workout, Scott breaks it down online, and he has the body to prove it. Ok, and he is good looking too!
www.scotthermanfitness.com/

7. Making the best - Ahmad, on Youtube this guy is amazing, he works with celebs and creates easy to follow workouts with "pop up" challenges and amazing tunes.
www.makingthebest.com/

8. Cathe Friedrich - I can't name just one workout....anything Cathe, that is all I have to say about that. Her name and body says it all. If you want a good clear trainer, she is it. Nothing fancy just an awesome workout. Period.
www.cathe.com/

I could go on and on, but these are my top 8 for 2011 I hope you enjoyed reading about them and if you try them leave a comment.

P90X 2.

2011-12-09T13:38:00.000-08:00

My new car, I just love it! 2011 Juke SL with all the bells and whistles and as requested here is my picture with it :-)

It came! P90X2 and with more toys, 1 roller, 1 stability ball and 2 med balls. Not sure when I will start this one it looks intense and its only 5 days of workouts per week!!!

So did my Gymboss

If you don't know about these you can time just about anything, HITT, Tabata or any moves you want I am PUMPED!

Really maybe I will look like bodyrock.tv Zuzana .....ahh insert dream big here!

Big pot'o Chili I made yummo...

and some Yoga poses, that I took at mom's house before we sold it.
I was wanting to use one on my website but they came out blurry......

I have only completed the first week of Extreme 90 and need to stick more with the program.
Teaching tomorrow at the Yoga Studio early shift, I will bring the new Yoga Mat bags I made to sell tonight.

Saturday it will be all about getting the house organized and then a Christmas play I just can't wait for!

To do:
1. Tax software bought
2. Paper work sorted
3. Christmas gifts wrapped
4. Holiday plans

How are your holiday plans going?

If your a runner check out this article, it can help you run faster and get better results with less injury
http://www.examiner.com/fitness-trends-in-st-louis/why-yoga-for-runners

Extreme 90 Day 6

2011-12-06T09:36:00.000-08:00

2011 Nissan Juke SL Pearl White with the Sports Package and heated leather seats.

This is the exact look of my car, and its just super cute :-)

I took some pictures but have not had time to load them up so I will add them to this blog later this week. (I know time gets away from me)

I have only drove it 1 day so far on Saturday! Since we have had rain/snow I have to get used to the Juke before I take it out in bad weather. I know I am being a "scardy cat", but I just don't trust other drivers really in bad weather and have NO idea how this one will react in it.

Also since its 12" bigger then the MINI Cooper I have to learn how to back it up in my parking spot so I need to leave for work earlier then I have been. Something about winter, it makes it harder for me to get up at 5.30am.

Is anyone else in hibernation mode during winter???

On another note, I made 8 Yoga Mat bags to sell at the Yoga studio and I will be posting pictures of those as well. I think they turned out really great I just have to get a new draw string for them because what I bought was too big for the closers. *sigh

What would you pay for a homemade Yoga mat bag?

Extreme 90 Day 6 today....tonight plus client. After the first week I will post my thoughts but so far I really like it!

Remarkable Barefoot Workouts

2011-12-05T12:06:00.000-08:00

I just love teaching Yoga, and I enjoy being barefoot every chance I get! By the way I did post my new 4 Minute Yoga workout, just click the "Youtube workout with me".

So I got this video sent to me and I must say, it is more then a workout it is tough! (not being paid for this review)

I did an article on it here, its called Mile High

http://www.examiner.com/fitness-trends-in-st-louis/remarkable-mile-high-barefoot-workout

Stacey the trainer is in amazing shape and the reason I really liked it was because it did incorporate some yoga style moves but also regular fitness moves that I do with my clients and when I teach group fitness.

I'm still doing 2 challenges right now:

1. Extreme 90

2. 1000 Pushups before Dec. 31st = 775 more to go

I am on day 4 of Extreme 90 and I want to get more involved before I do a review on it, but so far I really like it.

Why?

It is much shorter workouts then P90X!!!!

Most are just 40-45 minutes, works for me. Most of my Christmas shopping is done and now its sending out the cards and wrapping and I am good to go.

Remember one thing going into the holiday season, portion control!

The House SOLD!

2011-11-30T08:38:00.001-08:00

Mom's house 2.9 acres and many fun and loving memories planting gardens and working the land. Her flowers were amazing and just like her lovely, sweet........BEAUTIFUL!

Today the house closed, it sold and along with it many of mom's favorite trees, flowers and her pond. I am posting this so I can have the memory if all the good times we had in here and the things that she loved so much. Many we got on shopping adventures. For 24 years she spent making this hunk of land an amazing garden and home.

I will miss you and love you mom EVERY DAY for the rest of my life. I am grateful to be called your daughter and will always cherish time we spent together.

My NEW 4 Minute Workout

2011-11-28T11:40:00.000-08:00

Mom I will miss you forever!

I hope everyone had a wonderful Thanksgiving, and STUCK to a good eating plan. I think I burned so many calories that I hope the pie doesn't count lol. I did the treadmill 2 days and 30 minutes of swimming I felt like I stayed on track pretty good.

Its been a very hard week for me. The first Thanksgiving without my mother, and clearing out her house for the closing has been very emotional to say the least.

The last time I went to visit I decided to film a few videos, and I did. Then this past weekend I decided to do a hard core fitness video, but I could NOT find the strength.
After moving so much stuff I was so sore from top to bottom, and just drained with sadness. Ever get that way?

Its so not like me :-)

I love how my mother's house looked it was so lovely, and I got a chance to post 1 of the 2 videos that I filmed there. There will be no more from her house, sadly...but I will always have the memory of these videos.

Here is my new 4 Minute workout video, please rate me...........
www.youtube.com/trainertfitness

Thank you!

Forget STRESS try Breathing

2011-11-23T11:19:00.000-08:00

Image:
www.yantrayoga.org

Breathe the latest DVD from Fabio Andrico also staring Yamila Diaz will have you feeling harmony in no time. No stress of the holidays, you will feel amazing after doing this easy routine for your everyday life. Who doesn't have 20 minutes to feel great?

This DVD contains 3 separate selections that will allow you to learn at your own pace. I like that!

If your new to Yoga (I started in 2009) or just want to get the most out of this program, start with Gradual Training in Complete Breathing (which I am new to this type of training so I learned a lot by starting there) then choose either the Short 20 minute which is filmed in a nice home/studio or the Basic 40 minute session....ahhh background :-)

Clear direction and beautiful scenery will have you melting, yeah the 40 minute section is with a beach background that is amazing and she is on the water floating, so cool. I can tell you this DVD is one of the BEST ones I have. The reason, I love the 20 minute section and will be adding this to my once a week down time or off day.

Plus the girl looks like Penlope Cruise ... she's adorable!

I know I have a huge collection and originally was not a big fan of Yoga but I think it has increased my stamina, patience and core.

Continue reading on Examiner.com
http://www.examiner.com/fitness-trends-in-st-louis/reduce-stress-with-breathing#ixzz1eYeM9ujy

Finally...3 New Videos UP!

2011-11-16T07:05:00.000-08:00

My Channel
www.youtube.com/trainertfitness

I finally got 3 videos posted on my Youtube channel, I hope you like them. I need to do some more workouts I have so many in my head, just with mom passing its been a really slow go so I appologize.

We have this crazy woodpecker bird that eats from our feeder, he is so funny! (should put this to music)
www.youtu.be/ApfpGTuYFKo

Then here is me losing 1 3/4" off my waist in 45 mins AND 1/2" off my neck
www.youtu.be/0KIJjVEx9-E

And lastly check out Ellipse Fitness and Ann's round house kicks! She really has a great form and I don't think I can even kick that high!
www.youtube.com/user/trainertfitness#p/u/6/kgwtQxwIulU

Feel free to rate them..........

Last night I went to Yoga at the studio just to do a new workout with Laura it was great! She does less moves but over and over again so you really get a good sweat. I did enjoy her style of teaching very much but I really was not that challenged in strength but in stretch for sure she really did a lot of hip openers.

Fire log, lean forward......great pose!

Fire log stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.

This weekend on Friday I host a Yoga Glow by candlelight 7-8pm and Saturday early Relax and Recharge at 8.45-9.45am. If any of you are near STL and can come your welcome to just hit me up for the details.

Tasty Turkey Meatloaf Muffins

2011-11-14T09:17:00.000-08:00

Image: Flicker 672

I love an easy recipe and this is one I am making for Thanksgiving. If you have one you love please let me know. Thanks Ellipse Fitness and Ann Morrow!

www.examiner.com/fitness-trends-in-st-louis/teresa-hofmann

Thanks, recipe addicted ;-)

NEW: Build and Burn Kettlebell Workout with Paul Katami

2011-11-09T08:27:00.000-08:00

Image: Collagevideo.com

Build and Burn Kettlebell Workout with Paul Katami

Ok I love this if you have time for it, a full hour plus a core bonus. I did do both but I would only do one if I were to do this again, and alternate.

I got it at Collage Video and according to their website "Certified instructor description: The primary workout is an aero/tone interval program that combines a kettlebell with a high step (“bi-level training”). Either piece of equipment boosts intensity — blended together they create a super-tough, super-varied workout. Each of the seven segments is different."

I have never thought of doing kettlebell with a step, so I spent the $19.99 and ordered it. It is intense and worth the money.

Recommend this only for those that have used kettlebells before, not beginners even though it is explained very well, you may get discouraged by the advance multi moves.

If you get board easy this is the workout for you! Drills, Drills, Drills you know 30 to 60 seconds can really boost the calorie burn. This is nothing like a Bob Harper workout at all, this is much more creative and multi-movements that will really get you drenched!

Paul Katami has other dvds but here is my take on this workout, creative yes, boring NOT!

Build and Burn:

Need - lighter weight kettle bell (I used a 12lb) or dumbell and a high step

Intro
Clinic shows each move of the workout slow so you get it down before you begin, this is a great segment so be sure to watch it first.

Workout - Mix and Match Options
30 sec drills
Cardio skaters w/row add single leg lift
Swing squats
Swing drop arm
Step up suit case dead lift 3 satellite circle behind, circle backs
Squat off board w/high pull
Back lunge w/biceps curl gun slinger
Step down clean to rack
Step back lunges w/back pivot overhead press
Single arm burpee 1 hand on step, plank on step w/row twist
Windmill to plank w/hip lift

Cool down
Bent knee chair cross 1 leg over
Single leg hamstring stretch w/straight leg
Clasp arms overhead bend w/mini back bend twist to side
Clasp hand behind back then bend forward

Core bonus:
30 second moves each one adds on
Seated crunch on step w/legs in
Rack on right reach back obliques
Seated crunch w/legs in and overhead bell
Rack on left

2 min Squat jump, walk to plank add bell row x2
1 min each:
Decline pike opp leg to opp elbow
Single leg on step w/bridge w/crunch hold bell straight up overhead
Roll back reverse crunch w/press up
Crunch w/halo at top of crunch
30 sec Steering wheel crunch R & L
90 sec Crunch w/bench press R &L on center add Chop w/straight leg lift and straight arm
30 sec oblique twist
Rolly polly
Bent knee straight arm twist
Hold shins lift body - curl cat - lift

Warm up
Lunge w/twist
Step ups R & L add halo
Step off sides
Step up w/twist R & L alt

You can find it here where I got it if you want to order, or I am sure at Amazon
www.collagevideo.com/workout-video/paul-katamis-burn-and-build-6015

Pauls site is Katamifitness.com or just google him.

Jackie 30 Minute Extreme Time Savor Review

2011-11-07T09:20:00.000-08:00

Don't have much time to get your sweat on? Then I say get this workout! I love it and I will be adding this in from time to time.

Some of my favorite moves were Front lunge w/tricep head banger and the split squat wood chop!

Here is my Saturday workout:

Jackie Xtreme Time Saver Workout, yeah just 30 minutes you will be sweating blasting calories, really!

I give it a = Rating 10

Warm up
Plie reach
Toe jump forward and back
Back lunge w/twist
Toe jump w/punch

Workout
Plie w/arm circle in and out and up
Runner pose w/rear delt raise
Curtsy side kick
Squat pull over head
Squat w/concentration curl
Front lunge w/tricep head banger
Chest fly w/front lunge
Reverse lunge /punch and kick
Wide squat pulley row
Glute bridge w/fly
Table top elbow to opp knee in
Split squat wood chops
Bicep curl outside w/knee tap then front curl
Kneeling leaning side raise (Gate)

Cool down
Twist runner lunge
Forward sitting bend
Butterfly bound angle
Cross leg bent elbow side stretch over head

You can get this on Collage Video for $9.99 or Amazon.
Here again is the link on the wraps if you missed it, last about 2-6 months
www.trainertfitness.itworks.net

Picture This

2011-11-04T09:43:00.001-07:00

My 2 sisters

Me and my friend Carla

Me getting a pedi with my sister :-)

Pier Marquette State park

Yoga photo for some future workshops.

Its been a busy week, I am so glad its Friday. My sisters and nephew are coming to visit on Saturday. My workouts have been run/walks at lunch and no clients this week, lets hope there is a lot more knockout November workouts next week!

Plan:

JM Buns & Thighs

Jackie ST.

Flab to FAB in just 45 minutes!

2011-11-01T09:49:00.000-07:00

Image by Amy Loesch

I am not into "quick fixes" I teach lasting results with a lifestyle fitness and healthy clean eating but I got a call from a friend and I thought I would go and support her. I did.

I actually did this cost me $25 for one wrap on my waist and lost 1 3/4" off my abs. Really. I have never seen a product that is not just a water weight loss but this one is amazing. It really works on flab, in addition to of course clean eating and working out. It took 45 minutes, and I am going to do this one more time on my chin as we age you know what happens........sigh!

What I liked about this is it can give you "hope and incentive" especially for new moms. I was not sure I wanted to try this product but when Amy told me her Zumba instructor had tried everything to get her abs to "pop" then did a waist wrap and there they were she was shocked!

And it last about 2-3 months, because it is a detox. The cream that is put on is what makes this work so good. Not sure all about it, smell like carmex but I saw a change and could use this just before my next fitness shoot.

Here is more on it, and they offer other products too!
www.examiner.com/fitness-trends-in-st-louis/fast-way-to-ditch-flab-for-fab

New Kashi Layered Bars

2011-10-27T12:25:00.000-07:00

Image: www.kashi.com

I just tried these bars and love them. I cut them in 1/3 pieces and am going to serve these at my Yoga Workshop.

Have you tried them?

Of course I also got the pecan pumpkin ones and will try those this weekend. I know they are a little different with the layer texture but no different then some power/protein bars I have had.

Still my favorite bars are:
Quest - Vanilla Almond Crunch
Oh Yeah - Chocolate peanut butter

Whats your favorite bar?

My workouts have been running this week, and tomorrow I am trying a new program a studio by my house is launching.
Ellipse Fitness Rock my Jeans challenge, I can't wait to see what it is all about they say you will drop 2 pant or belt notches in 8 week.

Squats = 50

Tonight client training will be all about circuit.....then the Cardinals play for the world series!
Go Cards!!!!

How To Fix Bad Knees or ITB

2011-10-24T11:49:00.000-07:00

Image- Yogatuneup.com

Do you run marathons? Have knee issues? Even if you’re the casual runner, or someone that puts strain your knees this latest DVD release by Jill Miller can help you. (you don't have to like or do Yoga for this workout)

Get happy knees!

I did get this video sent to me, but am NOT being paid to endorse it. I just can't say enough good things about it, if you suffer from hip pain or ITB this can help you more then useing a roller.

This workout was one of the best I have ever done as far as therapy on knees. Most of you know I also work with a chiropractor and have learned many ways to help eliminate painful knee or even back/neck issues.

I have them, bad knees from years of running, heavy squats and step classes.

However this workout was great since it has several parts to it, 4 total and all are worth your time to view. Then a bonus that teaches you what the knees look like using a skeleton. This education is valuable as knowledge is power to the first step of getting better.

Watch that part!

Jill is very good at showing you the moves, you only need a chair or a phone book and you can order the massage type balls from her website but YOU don't need to have them to do this workout and feel the amazing results.

One move I really liked is the pigeon on a chair, since it not only stretches the front leg doing this on a chair it stretches both at the same time. I love duel movements because they save you time.

You can't get time back.

I love this workout here is more about it and how to order:
www.examiner.com/fitness-trends-in-st-louis/undo-bad-knees-with-quickfix-kneehab

New Train2Cheer Workout Delivers!

2011-10-17T09:52:00.000-07:00

Image: train2cheer.com

I looove this new workout and you will too. Think P90X meets super MOTIVATOR! I really can't say enough about how I felt drenched in sweat from this workout.

Heres the scoop:

The workout not only comes with a super motivational workout DVD but includes a bonus lower body track to rock your legs and glues. You will be pumped up during the workout with artists such as Jordin Sparks, Miley Cyrus and The Black Eyed Peas this workout does not disappoint.

Workout includes a warm up cool down and 8 sessions plus a bonus:
Low Impact Cardio – Marching and easy arm movements
High Intensity Cardio – Fast pace changing movements
Mixed Interval – Fun and includes knee lifts
Upper Body – Push ups with pulses and Planks
Extreme Cardio – Brings your heart rate up blasting calories with shuffles
Explosive Reflex – Keeping the intensity high
Jump Cardio – Plyo-metrics but with exciting leg movements and Spread Eagle Jacks
Core – This core focus workout works upper and lower
Stretch and Flexibility – Cool down and stretch
Bonus session: Lower Body – Lunges and squats giving you dream legs

Check it out here for more info, or to order its on sale for $17.49!

http://www.examiner.com/fitness-trends-in-st-louis/new-train2cheer-endurance-workout

NEW Skinny Cow Candy

2011-10-10T09:26:00.000-07:00

Image: skinnycow.com O.M.G. Have you ever tried these? I am a chocoholic willing to admit it, dark is my favorite and these come in dark too :-)

I just got these yesterday at the food store, and I can't wait to try them and if they would have had the dark chocolate I would have got those too. I love Skinny Cow ice cream, when I deserve to have a treat of sugar that is, so I imagine these are just as good.

Lately with our weather being so hot, I have been wanting some ice cream more then usual. I try to be sure to eat sugar early, that way my body has a chance to get rid of it as opposed to storing it as cellulite in my abs *sigh.

I am up 3lbs because I have not been at my workouts as hard as usual, no excuse just not in the mood. Weird.

Instead I was super productive in the yard since it was so nice and needed some attention. I cut down low branches, trimmed the shrubs and put out my new landscape lighting its so cool!

Here is the WORKOUT plan of the week:

Monday
Lunch - Walk inclines + SQUATS
After work - JM level 1 Killer buns and thighs (KB&T)
Client off

Tuesday
Am workout JM level 2 KB&T
Lunch - walk inclines/run
Client 6-7pm

Wednesday
Am workout - Yoga
Lunch ? they say rain
After work - MASSAGE

Thursday
Am workout JM level 3 KB&T
Lunch ? they say rain
Client 6-7pm

Friday
Am workout - Yoga
Lunch again rain in the forecast
Client 5.45-6.45

Saturday
Am workout - Cardio
Teaching Yoga 10-12.15am

Beginner Boxing Workout

2011-10-04T06:44:00.000-07:00

Boxing is fun, builds stamina, blast calories and removes toxins from all the sweat......whats not to love?

This is a great beginner boxing workout, it really burns a lot of calories and you can be very creative with the workouts. I use a heavy bag only, and I work from the back side as my client works from the front.

If you have any questions about it just let me know.

Workout - Walk & Client workout TRX/Boxing
Time of workout - 45 min
Cals = 111

Warm up:
7 min (always include lots arm circles for boxing)

TRX Forward lunge/side lunge
TRX Squat
TRX Back lunge/curtsy lunge

Jacks - 1 min

Boxing - Jabs R & L
Boxing - 2 hits 2 knee ins
Boxing - 2 hits Oblique side to sides

Jacks - 1 min

Bench chest press
Bench dips w/ circle band
Bench straight leg lift w/circle band

Cool down:
5 min w/2 min stretch and 2 min neck/shoulder massage

Squats = 60

Jillian Michael Killer Butt and Thighs Review

2011-09-30T06:49:00.000-07:00

Image: CollageVideo.com

This workout is worth every penny. It is not only working your buns and thighs but your core and arms too.

I give this workout a 10

She also adds some Yoga type moves and uses weights for the advanced so you never get bored. Plus she brings in some "old school" moves and some 30 Day Shred moves.
My advice, order it!

Level 1

Warm up:
(Repeat 2x)

Jump rope
Plank w/alt deep lunge outside plank arm
Military march (straight leg)
Pivoting crescent lunge w/switch leg hop

Workout:
(Repeat sets 2x)

Lunge squat combo (same leg works)
Static sumo squat w/toe lift then hop it
Chair pose w/leg lift
Dead lift
Glute kicks

Judo bridge
Mt climbers
Swimmers alternate arms
Plank to wide leg chair jump
Glute kicks

Fire Hydrants
Donkey kicks - bent leg or straight leg
Side plank w/straight leg raise - inner leg for abductor (bent knee optional on elbow)
Elbow plank side straight leg pulse 90 degree at front waist
Plank hamstring curl

Front kick back kick single leg balance
Deep lunge to warrior 3
Squat 3 way kick
High knees
Pendulum curtsy

Cool down:

Standing hamstring stretch (push pelvis forward)
Forward bend wide standing stretch - reach right, center, left (20 sec hold for each)
Cross over straight arm stretch

Level 2

Warm up:
(Repeat 2x)

Jacks
Lunge to standing split leg lift
Squat grapevine crossover
Flying pigeon (single leg crossed over sit back)
Windmill skaters (wider skaters)

Workout:
(Repeat each set 2x)

Speed squats
Surrenders (back leg down to kneel to ground then stand back up w/db overhead)
Sumo squats w/db in prayer
Single leg skater
Squat hops

Burpee to superman
Reverse squat in Goddess
Double unders jump rope
Statue of Liberty single leg squat w/db held overhead
Single straight leg thrust bridge

Jumping scissor lunge (same leg)
Single leg burpee
Chair step up w/backward lunge w/leg lift (advanced at db at chest)
Chair straight single leg lift bridge
Knee pop ups step back leg back on knee then jump up

Single leg standing extension
Side lunge hop
Dancing crab - opposite hand opposite ankle/toe
Plyo lateral hops (P90X)
Star Jumps (From Chair position jump up jumping jacks) (P90X)

Cool down:

Standing quad stretch
Side reach stretch
Forward bend R-C-L
Laying bent knee hamstring glute stretch

Level 3

Warm up:
(Repeat 2x)

Swing kicks in and out
Alternating elbows to knees side oblique crunch
Diagonal touch towns - windmills
High knees
Lying scorpions - Airplane arms, roll opposite leg back (kind like kettlebell roll ups)

Workout:
(Repeat each set 2x)

Downward dog right knee to left arm pit opposite knee under body roll
Table top knees off ground, frog hops or Downward dog hops
Crab kicks fast alternating legs (add plyo for advanced)
Mountain climbers single leg
Superman w/db

Hydro hops
Single leg extensions balance on one leg
Forward bend w/straight leg lift to behind you
Chair single leg dips w/db at chest for advanced
Cannon ball jumps (like Rockstar jumps w/o guitar)

Single leg dead lift R then L
Squat jacks w/bent elbows hands behind head (again P90X)
Squat w/side rounder kick R then L
Jump lunges alternate w/db at chest for advanced

Camel toe touch (genie) touch opposite foot for advanced
Oblique crunch straight leg standing side leg lift
Table top fire hydrant w/side kick
Bow

Cool down:

Forward bend R wide leg C then L
Low lunge stretching hamstring R then L
Bound Angle
Laying bent knee hamstring/glute stretch
Corpse pose

See more here or order where I did:
www.collagevideo.com/workout-video/jillian-michaels-killer-buns-and-thighs-video-6026

or at www.Jillianmichaels.com

Super Yummy Shake Recipes

2011-09-27T07:29:00.000-07:00

Its almost pumpkin protein pancake season *insert jump up and down here!

Here are the latest Shakeology mix shakes that you can make.

YUMMO!

http://letters.teambeachbody.com/1eaa9bed3layfousibolznkiaaaaabbvmtulcqbmjuuyaaaaa

Plus you can make them with just whey protein if you want to.

However there are so many more benefits to Shakeology......check it out here if you like to know more and click the picture on the right side bar.

Squats - 60

Happy Fall :-)

Creating Memory Boxes

2011-09-21T06:52:00.000-07:00

Here are the memory box pictures I made. I will take some of the inside when I get a chance and everything is organized.....Some things are tied in ribbons so far.
I created these from things I got from Michael's and I think they look great. The large one is for cards and memory things, the small one for pictures.

My New short do

Box 1

Box2

I still have to add some words on the front so I left space for that, I hope Diane can help me :-)

So many times I get people that love doing planks and pushups but have pain in the wrists. I did a video on this and if you have some discomfort you may want to check it out it is what I teach in class, and use myself.

www.youtube.com/watch?v=VgsVtz24Du8

Last night I finished the "Shrink the Fat Zones" Pilates workout by Denise Austin I give it a 9.

1. Love she uses a towel for resistance
2. Some flow moves are fun and challenging
3. She always talks about correct form
4. The core was very good, lots of variety (I love core)
5. You will feel the burn in the legs, but not so much in the glutes (so I took a point off for that)

Workout - Shrink your fat zones Pilates/ Denise Austin
Time of workout - 15 min (core only) + 40 = 55 min
Cals burned = 34 + 90 = 124

Last night was client workout and I did finish Pilates!!!

Finished the other 2 sections of Pilates took 40 minutes and I liked the flow very much.

Upper Body - rate 10
Lower Body - rate 9

Client workout:
TRX Single leg squats
TRX Pull ups
TRX T- stand

Dead lifts
Lunge with twist w/db
Cable cross overs

Laying tricep lifts w/db
Bent over rows
Squat w/lateral lifts

Bonus - Bicep curls

Squat challenge = 60

I am going to do a Yoga Movement Workshop on October 22nd and I can't wait. I will be creating some body weight training and using balls and bands.

Lots O' Pictures Girls Night

2011-09-20T09:48:00.001-07:00

Finally the pictures...............

The host Diane and her table setting

Diane and I

Jan guest number 2

Karen guest number 3

She looks like Diane :-)

Not like me :-)

lol

The whole girls night is rounded up

Dinner begins

The meal chicken fettichini w/pecans

Dessert crepes

Funny girl ;-)

Till next time.............

Girls Cooking Night In

2011-09-19T09:39:00.000-07:00

Girls night in was a blast!!!
(I have not had time to load the pictures to my blog but hopefully tonight.)

If you have never done this you should its a great way to get to know your friends better and slow life down.

The night was a HUGE success and we plan to do this again rotating homes. Should be fun, of course mindful of the holiday season.

I arrived at 3.30pm the guest arrived at 4pm and I left at 10.45pm the girls were still there. We did nothing but cook together and prep, slice and dice and chat and get to know each other better.

Looooved it!

Just a slow long lingering meal that was perfect and timed just right.
Cocktails at 4-5 while prepping. Apps were served at 5.15 and then the entree was at 5.45. the meal lasted about an hour, talking and eating.

At 7pm we began the crepes, prepping and cooking took until about 7.30pm just in time to eat them feeling a lot less full, having an hour and a half after dinner. It actually went really fast as each person was doing something to help.

We created them, masterpieces and finished eating them by 8.30pm and then began cleaning up the kitchen. After that we settled in on the couch by about 9.45pm, with me leaving an hour later.

So your may wonder.........here are the numbers and BOY are they HIGH! (so plan ahead on your day so you can have these treats I may have this a little under since I had a bit of the cream sauce)

Cocktail hour:
Water, bottled, 3 serving 0 0 0 0
Daiquiri, 4 fl oz 225 8 0 0

Cals 225
Carbs 8
Fat 0
Protein 0

Dinner..........

Appetizer:
Stuffed Mushrooms, 1 serving 280 15 19 0

Entree:
Roasting Chicken, light meat, 0.5 cup, chopped or diced 107 0 3 19
Whole Wheat Spaghetti, cooked (pasta), 1 cup 174 37 1 7

Dessert:
Crepes, Basic, Unfilled, 1 serving 112 11 6 4
Banana, fresh, 0.5 small (6" to 6-7/8" long) 46 12 0 0
Raspberries, 6 raspberries 6 1 0 0
Strawberries, fresh, 3 large (1-3/8" dia) 16 4 0 0
Almonds, 3 almond 21 1 2 1
Cream Cheese Icing, Duncan Hines Whipped, 1.7 tbsp 91 12 4 0

Water, bottled, 3 serving 0 0 0 0

TOTALS:
Cals 852 + 225 (drinks) = 1077
Carbs 93
Fat 35
Protein 32

Saturday workout:
Workout - Walking
Time of workout - 45 min
Cals burned = 167

Mall walking

Sunday workout:
Workout - Hauling boxes cleaning my studio
Time of workout - 45 min
Cals burned = 167

Got a lot accomplished. I had piles everywhere from being out of town. Then appliances my mom had gave me and tools that had to be sorted and put away all took time.
Cleaned the entire fitness studio, and hauled all the weights around, vacuumed and toted up and down the steps all the things to go in the garage or out of the studio.

I feel fabulous for getting my life back in order!

Ever Feel Overwhelmed?

2011-09-16T07:12:00.000-07:00

Ok, I have not been home much and when I am I have been training so I have had no time to do what I want or should do........I feel overwhelmed!

Ever get that way????

Help! Yes, the piles are taking over! Yep its on my dresser, the kitchen counter top and the desk, creeping on to the floor. That's when you know you have it baaaaaad!

Organize! I am so organized it helps me be productive but not this past few weeks/month so I am feeling.......like a LOSER!

1. Paper work needs done, sorted and filed/shredded
2. No guitar practice at all for 3 weeks, its gathering dust boo hoo
3. House has not been cleaned at all, and the basement flooding did not help matters (Mr. Clean I need you!)
4. Morning workouts are NON existent
5. My contact list is out of control
6. Have not entered expenses for the first quarter let alone up to date! (HELLO its September!)
7. The paper work responsibility from my moms estate is driving me NUTSO! I mail the stuff they send it back with more stuff ........blah blah (I even had it certified)

I'm so glad its Girls Night on Saturday!!!
We are going to be cooking together, it should be a blast at my girlfriends place its small but quaint.

The menu:

App:
Stuffed mushroom caps

Entrée:
Pecan chicken fettichini
Italian bread (of some sort of crusty something)

Dessert: (I am making)
Crepes
The buffet items to fill them is going to be:
Nuttella
Bananas
Rasperries
Strawberries

Toppings:
Slivered almonds
Dark chocolate syrup
Butter cream sauce (mostly for the banana crepes)
Powdered sugar
Whipped cream

Drink menu:
Chocolate raspberry Martinis (or Daquiris)
Red Wine
White Wine

Last night workout, was Kettlebell fast and fun!

Workout - Kettlebell upper body w/client
Time of workout - 45 min
Cals = 75

2 sets
Kettlebell swings center - 20lb 1 min swings
Kettlebell under leg pass - 15lb 2x25
Kettlebell side steps - 20lb 2x25

2x30
Band lat pull downs
Band rows
Band tricep overhead press

2x30
Back extentions over ball w/5lb db
Wall squats w/ball 5lb db holding/ 5lb db lateral lifts
Concentration curls 15lb db

Core
Double time crunch on ball

Bonus
Chin ups asst.

Squat challenge = 0

Weekend goal =
Make Memory box
Clean house
Attack paper work

Upper Body Workout

2011-09-14T14:23:00.000-07:00

Last night I had a great workout with my client. She said she "THOUGHT she was working out" while I was on vacation, then said I guess NOT. Since she was huffing and puffing that made my night!

See = Hire a trainer means better workouts and better results.

I still have to work on my memory box, its going to be a slow go. I might get to this weekend, we have girls night on Saturday woo woo.

Tonight Zumba!

Workout - Walk at lunch / Client upper body
Time of workout - 1 hr
Cals burned = 240

Intervals 2x30
Halo w/db
Sumo squats w/hammer curls
Med ball toss

Step ups - 1 min

Wood chops
Ball obliques straight arm
TRX scissors

Step ups - 1 min

Wall pushups w/claps
Bench mountain climbers
Donkey kicks w/db

Step ups - 1 min

Seal walks (bonus round 20)

Squat Challenge = 60

Here is Jamie Eason's 6 minute workout I put this on my favorites since I love combo moves:

www.youtube.com/watch?v=QqWz2pYw3kk

Lots O' Pictures Blog Selling Moms House

2011-09-13T09:01:00.000-07:00

Here are all the pictures from the house, and my sister, the pets and my aunt and uncle. We all worked very hard to do this design re-mix.

Hauled boxes, climbed ladders in the rafters of the garage, brought in mulch and took down lots of things off the walls and I have the bruises to prove it :-)

Yep, I went a little crazy :-) Knowing the work ahead of me (this is a hat from Napali)

The house, sits on 3 acres with a pond and 3 car oversized garage. (forgot to take the outside of the garage)
The front

Walkway - the land goes all the way to the street you see on the left side.

Cute frog (my aunt took him home)

The pond, has 14 fish in it

Her flowers (she has many) Up early each day at sunrise

lovely roses

Front room entrance

Desk office area with sissy Cindy

Kitchen

Sitting room opened to kitchen

Master bath

Tile floors

Hall with the pets

My sis in bedroom 1

Sissy sleeping

Avoiding me

Bedroom 2

With kitty

Plus storage pantry

Moms master bedroom pretty purple

The bathroom 3/4 bath

The nightmare garage, my aunt helped so much

I will try to put this before and after
Before

After

Before

After

Before

After

My uncle Farrel taking apart the huge satalite dish for scrap

Glad to have that gone!

Tired puppies

Me and Cindy

Hitting the road home

Cherekee pass pit stop

Back on the road

See why I went to the chirpractor yesterday, and need a vacation from my vacation???

Baaack from Vacation

2011-09-12T09:29:00.000-07:00

OK, I have been MIA but that is because I was on vacation.

I will try to have my pictures loaded this week, and also more on my memory box that I am creating. The pile of stuff is getting quite large :-)

As for eating and workouts, I won't list them it was all about moving boxes, climbing ladders, packing stuff, hauling stuff and 3 frappes. I had 2 scoops of whey each morning but most of the time missed my meals.

I have no idea how many squats I did for my challenge but I think about A MILLION!

It was so crazy that EVERYTHING on my whole body aches. Plus I never got to go camping and I lost the diamond in my ring, then after 3 hours of searching found it! Praise God really, I called the grocery store and totally dissected my entire house after a long drive I just had the worst day ever!

Last place I looked, the vacuum cleaner and out popped a piece of fire! I was never so happy in all my life, I had to call the insurance company back with the good news. I don't care about the value, that stone is just so fabulous it is the best gift I ever got really :-)

This weeks plan, chiropractor tonight and Wednesday night along with a massage. I should be back in action tomorrow!

Image: Shape magazine

P90X2 Deluxe Ordered!

2011-09-02T08:47:00.000-07:00

Last night after my workout I had the worst stomac ache *sigh.

I did not feel like eating at all. I don't know if it was the Energy strip I tried (only 1) since I am not used to doing those things for a workout or just a slight bug. My client brought me some salsa and Magic Pops and I had one of those, could it have been that?

Here is what they are if you never heard of them Magic Pops 15 cals each
www.deliceglobal.com/index.php?option=com_content&view=article&id=76&Itemid=150

I drank lots of water and had a few sugar free cookies since I had no crackers to try to soak up the gurgling.

Posted my pictures on the memory boxes I got now I have to put them all together and that should be sometime this week.

My workout was just the squats for the challenge but on a single step. I's so proud my client she did her first pull up! I was so proud, she worked it hard and fierce and was dripping in sweat...looooved it!

I pre-orderd the new P90X2 DELUXE (more toys lol) it ships in December, I can't wait.
www.teambeachbody.com/workout-routines/p90x2

For now I may focus on running, Yoga and Zumba.

Squat challenge = 60

Workout - ST Client lower body/abductors
Time of workout - 60 min
Cals burned = 45

TRX curtsy lunges
Donkey side kicks w/5lb db

Lying abductors w/circle band
Ball squeeze bent knee laying
Bridges on ball w/ 1 leg up

Superman's w/db 5lb
Squats single leg on step
Pull ups asst

My meals:
Breakfast

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

Lunch

Bread, wheat (including toast), 2 slice 130 24 2 5
Peanut Butter Dark Chocolate Dreams Flavor (All natural by Peanut Butter & Co), 1 tbsp 85 6 7 3
Yogurt Oikos Greek Fruit on Bottom, 1 serving 130 21 0 12
Lunch TOTALS: 345 51 9 20

Dinner

Snacks, rice cakes, brown rice, sesame seed, unsalted, 1 cake 35 7 0 1
Salsa, 5 tbsp 22 5 0 1
Dinner TOTALS: 58 12 1 2

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
Peaches, canned, extra light syrup, 1 cup, halves or slices 104 27 0 1
Snack 1 TOTALS: 174 28 4 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: 1,301 155 29 124
DEFICIT = 45

New Month New Goals

2011-09-01T09:14:00.000-07:00

New Month, New Goals! Day one is here, I better get busier REALLY. I don't have a solid plan of action and I need to get that down.

*insert plan of Action here

Last night my client cancled and I decided to just do nothing, NOTHING AT ALL. Well I did watch some cooking but other then that I read and reflected. I took pictures of my stuff I got for the memory box but have not got that loaded yet.

If I would have got on line I could have took my Friday girl last night since she has a commercial to do. Darn I was in a FUNK!

Lame workout: Calling this my off day

Workout - Zumba Toning
Time of workout - 15 min
Cals = 74

75 squats Challenge

My meals:

Breakfast

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

Lunch

Bread, wheat (including toast), 2 slice 130 24 2 5
Almond Pecan Cashew Clusters - True North, 1 oz 170 9 12 5
Turkey breast meat, 6 slices 133 5 2 22
*Kraft Mayo with Olive Oil (reduced fat mayonnaise), 1 tbsp 45 2 4 0
Lunch TOTALS: 477 40 20 31

Dinner

Egg, fresh, 2 large 140 0 10 12
Bread, wheat (including toast), 2 slice 130 24 2 5
Jams and preserves, sugar-free, 1 tbsp 18 8 0 0
Dinner TOTALS: 288 31 12 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

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

Planters Trail Mix Fruit & Nut, 3 tbsp 140 13 9 3
Snack 2 TOTALS: 140 13 9 3

CALORIES CARBS FAT PROTEIN
Totals: 1,640 161 60 129
DEFICIT = 74

Energy in a Strip???

2011-08-31T09:23:00.000-07:00

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

2011-08-30T08:21:00.000-07:00

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

2011-08-26T09:30:00.000-07:00

“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

2011-08-25T08:46:00.000-07:00

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

2011-08-24T13:23:00.001-07:00

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

2011-08-17T09:40:00.000-07:00

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

2011-08-11T11:18:00.000-07:00

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

2011-08-10T06:51:00.000-07:00

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

2011-08-09T09:11:00.000-07:00

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

2011-08-08T11:33:00.000-07:00

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

2011-08-05T09:15:00.000-07:00

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

2011-08-04T11:37:00.000-07:00

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

2011-08-03T08:56:00.000-07:00

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

2011-08-02T08:42:00.000-07:00

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"

2011-08-02T08:30:00.000-07:00

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

2011-08-01T09:20:00.000-07:00

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

A Guest Blog "MUST" Read

2011-07-29T09:05:00.000-07:00

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

2011-07-28T09:33:00.000-07:00

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"

2011-07-27T09:08:00.000-07:00

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

2011-07-26T08:46:00.000-07:00

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

2011-07-25T08:45:00.000-07:00

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

2011-07-22T07:09:00.000-07:00

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

2011-07-21T08:00:00.000-07:00

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

2011-07-20T07:37:00.000-07:00

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

2011-07-19T08:56:00.000-07:00

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

2011-07-18T09:01:00.000-07:00

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

2011-07-15T09:27:00.000-07:00

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

2011-07-14T06:53:00.000-07:00

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

2011-07-13T08:58:00.000-07:00

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

2011-07-12T08:32:00.000-07:00

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

2011-07-11T09:36:00.000-07:00

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

2011-07-08T08:48:00.000-07:00

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

2011-07-08T06:50:00.000-07:00

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

2011-07-07T07:01:00.000-07:00

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

2011-07-06T07:45:00.000-07:00

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

B-day Weekend Meals

2011-07-05T08:43:00.000-07:00

This weekend was my B-day Celebration mini getaway.

Leaving early Saturday morning to visit my mom and then on to Branson Sunday for the night. I wanted to do some shopping and pick out my gift = Coach purse.

Of course I packed my whey protein and my Quest bars but when your on the road trying to make good time and travel 630 miles in a weekend you don't really have time to stop, well when your on a mission. *insert Coach B-day present.

Todays pushup challenge:
10 regular
30 modified

Honestly I think I was too tired to even do them but I did anyway. I also added in a minute of 20lb Kettlebell swings and some Yoga. I got to bed late last night with the fireworks going off till about 11pm near my house, so getting up at 6.40 was a challenge but I did it.

Snooze = 2 X

I will load up my pics tonight or that is the plan, and do my Zumba toning. Sticking with my POA and feeling like I lost strength in just a week, is that crazy or what???

Never give up your ST!

Friday was the only day with a DEFICIT sadly. Here are the numbers with my meals from the B-day weekend celebration.

Friday Workout:
Workout - Pushup Challenge & Incline Walk at lunch
Time of workout - 20 + 45
Cals burned = 186

50 Jacks
10 pushups on roller
15 bent knee pushups on roller

Friday body stats:
Wt - 122.5
BF% 24.2
BMI 21.0

Healthy Female BF% Range age 40-59 (Im 48)
Low - 5-22%
Reg - 23-34%
High - 35-40
Very High - 40+

Weekend Meals:

Friday:

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

Mozzarella Cheese, part skim milk, 1 oz 72 1 5 7
Italian Salad dressing, 2 tbsp 137 3 14 0
Tossed Salad, 1.5 cup 33 7 0 3
Quest Protein Bar - Vanilla Almond Crunch, 0.5 serving 100 11 5 10
Lunch TOTALS: 342 21 23 20

Dinner

Tea, brewed, 4 fl oz 1 0 0 0
White Rice, long grain, 1 cup 205 45 0 4
Custard, Home Recipe, 1 serving 137 15 7 7
Scallops (broiled, 6 large or 14 small), 1 serving 150 2 1 29
Dinner TOTALS: 494 62 8 41

Snack

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
Spinach, fresh, 1 cup 7 1 0 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: 1,712 194 53 139
DEFICIT = 186

Saturday:
(Majorly lacking protein)

Breakfast

Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Spinach, fresh, 1 cup 7 1 0 1
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
Breakfast TOTALS: 365 37 3 50
Lunch

White Castle Hamburger, 2 serving 270 22 14 12
Monster Energy Drink, Lo- Carb, 8 oz 10 3 0 0
Lunch TOTALS: 280 25 14 12
Dinner

White Castle Hamburger, 2 serving 270 22 14 12
Apple Pie, 1 piece (1/8 of 9" dia) 296 43 14 2
Dinner TOTALS: 566 65 28 14
Snack

Quest Protein Bar - Vanilla Almond Crunch, 1 serving 200 22 9 20
Tea, brewed, 8 fl oz 2 1 0 0
Snack TOTALS: 202 23 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: 1,413 149 53 97
DEFICIT = 0

Sunday:

Breakfast

Butter, salted, 1 pat (1" sq, 1/3" high) 36 0 4 0
Fried Egg, 1 large 92 0 7 6
Pork and Beef Sausage, 1 patty, cooked (raw dimensions: 3-7/8" dia x 1/4" thick) 107 1 10 4
White Bread, 1 slice, thin 53 10 1 2
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Breakfast TOTALS: 528 17 24 60
Lunch

Tea, brewed, 4 fl oz 1 0 0 0
Subway 6 inch Turkey Breast Sub, 1 serving 280 47 4 18
Baked Cheetos (about 34 pcs), 0.5 oz 65 10 3 1
Lunch TOTALS: 346 57 6 19

Dinner

Salsa ConQueso, Shearers, cheesesauce, 2 tbsp 45 4 3 1
Snickers Ice Cream Bar, 1 serving 180 18 11 3
O'Charley's Chips and Salsa (1/4 order), 0.5 serving 112 15 6 2
Carrots, cooked, 2 carrot 32 8 0 1
Baked Potato (baked potatoes), 0.5 cup 57 13 0 1
Tea, brewed, 4 fl oz 1 0 0 0
Pink Salmon (fish), 0.5 fillet 185 0 5 32
Dinner TOTALS: 612 58 25 39

Snack

Tea, brewed, 8 fl oz 2 1 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 200 22 9 20
Snack TOTALS: 202 23 9 20
Snack 1

Monster Energy Drink, Lo- Carb, 8 oz 10 3 0 0
Snack 1 TOTALS: 10 3 0 0
Snack 2

None
Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
Totals: 1,699 157 64 138
DEFICIT = 0

Monday (4th Of July BBQ):

Breakfast

Orange Juice, 0.5 cup 55 12 0 1
Kellogg's Eggo Lowfat Blueberry Nutri-Grain Waffles, 2 waffle, round (4" dia) (include frozen) 146 30 2 4
Log Cabin Sugar Free Syrup, 1 serving 35 12 0 0
Milk, nonfat, 0.5 cup 43 6 0 4
Kellogg's Raisin Bran Cereal, 0.5 cup (1 serving) 95 22 1 3
Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Breakfast TOTALS: 493 86 4 36

Lunch

Quest Protein Bar - Vanilla Almond Crunch, 1 serving 200 22 9 20
Monster Energy Drink, Lo- Carb, 8 oz 10 3 0 0
Lunch TOTALS: 210 25 9 20

Dinner

Pork Chops (pork loin), roasted, 3 oz 169 0 8 23
Cheesecake prepared from mix, no-bake type, 1 piece (1/12 of 9" dia) 271 35 13 5
Beans, Bush's Baked Beans, 0.5 cup 140 29 1 6
Deviled Egg (large egg), cooked, 2 serving 290 1 26 13
Dinner TOTALS: 870 65 47 48

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: 1,774 198 70 124
DEFICIT = 0

I hate a day when I am on my way to work and can't wait to go to bed, but that's me today.

July Plan of Action

2011-07-01T08:39:00.000-07:00

Welcome July!

I did great on my numbers yesterday and my body stats showed a good improvement with losing a pound and shaving off some body fat of .05

My plan of action for July:
Zumba Toning 3 x per week
Yoga 2x per week
Guitar 2 x per week - Hey its a finger workout lol.

This mornings workout:
Workout - Pushup Challenge
50 Jacks
10 pushups on roller
15 bent knee pushups on roller

Friday body stats:
Wt - 122.5
BF% 24.2
BMI 21.0

Healthy Female BF% Range age 40-59 (I'm 48)
Low - 5-22%
Reg - 23-34%
High - 35-40
Very High - 40+

Yesterdays workout:
Workout - ST w/bands & Lunch incline walk
Time of workout = 40 min
Cals burned = 154

Morning 10 min workout:
2x25
Lat pull downs
Chest press
Tricep overhead press
Back row

Lunch workout:
30 min inclines

My 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
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

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

Mozzarella Cheese, part skim milk, 1 oz 72 1 5 7
Italian Salad dressing, 2 tbsp 137 3 14 0
Tossed Salad, 1.5 cup 33 7 0 3
Dinner TOTALS: 242 10 19 10

Snack

Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
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
Snack TOTALS: 362 37 3 50

Snack 1

Quest Protein Bar - Vanilla Almond Crunch, 0.5 serving 100 11 5 10
Hard Boiled Egg, 1 large 70 1 5 6
Snack 1 TOTALS: 170 12 10 16

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: 1,588 144 62 136
DEFICIT = 154

Bye June Hello July POA

2011-06-30T08:39:00.000-07:00

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

2011-06-29T09:00:00.000-07:00

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

2011-06-28T07:02:00.000-07:00

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