Insanity Week 4

Today at the office.....finally it feels like spring!

Oh and the good news is Week 4 of Insanity day 1 is complete.

Picked up Gracie from the groomers yesterday and look how white she is again. She was so dirty from the snow she looked cream colored lol....

Where is my treat?

And my belly rub? Coming right up little Gracie. She could sit like this for hours getting her belly rubbed.

Yesterday I logged 2 miles at lunch, this was before my walk with my new necklace which I cut off ha ha. I am not very good with a first time shot.

 

Good news down 1% body fat this week, my meal plans have been pretty spot on. I also added back my 1/3tbs of olive oil in the morning. Weight up a pound, which is just perfect for building my muscles for my photo shoot this summer.

Insanity Week 4 Day 1 - Cardio Max Intervals
March weigh ins:
Friday Stats:
3/8
WT - 125.8
BF% - 26.6
BMI - 21.0

Friday Stats:
3/15
WT - 127.0
BF% - 26.6
BMI - 22.0

Friday Stats:
3/22
WT - 127.0
BF% - 26.6
BMI - 21.0

Friday Sats:
3/29
WT - 126.8
BF% 25.6
BMI - 21.6

 

WORKOUT MINUTES DAILY TOTALS / DAILY GOAL:		38 / 60	229 / 240
	WEEKLY TOTALS / WEEKLY GOAL:		268 / 360	1575 / 1440

 

I should meet my minutes goal after today. Happy Easter weekend, thanks for reading!

July Plan of Action

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

Stripped Diet Results (pics)

Here are the pictures I promised........


Front


Side

I lost 1 lb on the 28 Day Clean Eat Stripped program and my BMI went down.

My stats my not have great results due to lighter workouts, as in more cardio and less lifting. Or the nuts on the plan, I think with the extra good fats it could have been too much good fat.

starting
Wt 122.5
BF% 24.9
BMI 21.1


finish
Wt 121.5
BF% 25.4
BMI 20.8

I don't feel like I look that much different but my pants are not tight and I did not take my full measurments when I started.

But I am keeping with many of the foods from the Clean Eat book, and expect better results after my 28 Day Rachel Mac Quest workout challenge.

MISSION = BIKINI

JM Ripped Week 2 Stripped Day 5

Day 5 of Stripped and I feel really great!

I am sad that my numbers are up, but I am holding strong that the Clean Eat Stripped will get me where I want to go, heck its Tosca!

I had a huge cal burn yesterday with 3 workouts = 630.
Cals in 1820
Sweet!

This morning I did the last part of JM Week 2. I was very sore, because last night there was a new Yoga teacher and she was tough. I wanted to take today off, but NOPE got to get the Bikini Body!!!

Many of these moves are from P90X and I am surprised...SHOCKED!
When I complete it I will list the ones from P90X so if your doing this program you may be ready for P90X.

On my stats, the only big change is nuts in my diet so I will be more careful about using them but I have been weighing them in. Eating only an oz or oz and 1/2 at a time. (So hard to do since I love nuts)

Workout - JM Ripped Week 2 (part 2)
Time of workout = 30 min
Cals burned = 199

Friday stats:
Stripped Day 5 - Sadly up???

WT - 123.5 (+.5)
BF% 25.9 (+ .8)
BMI 21.2 (+.1)

Warm up:
Backward windmills
Alt toe touch both hands w/straight leg lift
Huggers
Round back with elbow down R & L
Alt squat w/bent leg rotation (or straight leg advanced)
Alt toe touch both hands w/straight leg lift

1 min Abs
Boat crunch
Crawl up leg crunch

3 min ST 12x2
Sumo squat w/overhead tricep dips - 5lb
Single leg w/low row 5lb
Renegade plank row - 5lb

2 min Cardio
Punches high low
High knees

1 min Abs
Crunch w/straight leg touches
Crunch w/leg lift and arm out to side

Cool down:
Shoulder stretch
Tricep stretch hold w/side bend
Arms behind back
Forward bend with toe touches
Standing hamstring stretch

BIKINI MISSION

Week 6 Pic Challenge

Rachel Mac Picture Challenge, no real changes coming off holiday I did not expect any. My last weeks pictures were really showing progress, then sugar and cookies from Santa kicked in. *sigh but I am back on track.

NOTE: I have red hair now :-)

Week 1


Week 5



and my pretty new purple toenails


NOTE UPDATE:
The nails are purple duno why they look blue but they look like Barney lol.

My body stats show the changes:

11/28
Wt - 124
BF% 24.6
BMI 21.3

1/7
Wt - 124.5
BF% 24.7
BMI 21.4

Workout Yesterday:
1 Hour Core Yoga
300 pushups

Back feels better today, tonight strength training AMPD!

NO EXCUSE I MAKE IT HAPPEN

Holiday Body Results

I got to workout with some profession Kettlebell trainers, it was tough! In this shot I am just holding the 30lb Kettlebell for the photo and you can tell it was tough for me.

1. because I did an hour cardio that morning
2. because I did a 2 hour wall yoga class [which was cool and different]
3. because I was too tired to hold in my core as my form should have been

When working with the kettlebells you swing and then tighten the butt and thighs digging the toes into the mat. I had trouble doing that movement with my shoes off.

I also felt the 30lb was too heavy and switched to a 20lb bell, and my back sure felt all of that the next day. Where was I NOT SORE?

They do this testing [takes like 20 minutes] before you get to do the Kettlbell workout and it was very interesting. It is not flexibility but stabilizing and how asymmetrical your body is to avoid injury. For me they said no overhead swings.

I got a score of 12 which was very good but a 14 was perfect. I do think I may have scored better if I was not so tired and the fact that my one arm reaches up higher then the other behind my back took 2 points off. I never saw a testing like this, any where.

Here are my workouts and even though I ate great on Thanksgiving, just turkey, a sweet potato plain, and salad with apples I had peanut butter pie ;-)

Nuff said! My stats were better then I thought they would be, at least my weight for sure considering my diet has not been as clean as I would have liked it to be.


Monday
Off day - rest and recover

Sunday
20 minute Zumba Express
Cals burned = 100

Wt - 123.5
BF% - 24.1
BMI - 20.8

Saturday [Insane workout day]
Elliptical - 60 min = 600 cals
Wall Yoga - 120 mins = 137
Kettlebell - 30 min = 100

Total calories burned = 837

I did straight easy cardio
Went to Wall Yoga class with straps, fun and different
Interviewed and trained Kettlebell at a new studio opening.

Friday
1 hour Hatha Yoga
Cals burned = 137

Thursday
Rest and enjoy day

Here is my change from 1 year
The first (left) is from 11/2009 the second (right) is 11/2010 as you can tell I need to do more work. My abs are going in the WRONG DIRECTION!



New Goals, new plans Pictures never lie!......NO EXCUSES

Why Me?

Oh I can find every excuse in the world to have a "ME pity party" but its not going to work.

Why me when:

I will and can get focused - because I love myself enough to take care of the body God gave me

I can stop excuses - really are they valid, nope!

I will find ways to encourage myself - find 1 good thing, its not hard (my feet)

I won't let others de-rail me - nope, going to stick with my plan of action

I have spunk - somedays more then others

I may have to push myself - yup, my own GO button

I will have to motivate myself - no one can do this for me

I can create a good environment to do good - color I love color

I won't let time get away from me - if I make it important I will do it

I will try new things - I won't fear the unknown

Why me? well......why not me, I'm the only ME God made like this "a one of a kind" so I may as well honor him and do the best I can with ME.

Today's stats:

Wt = 124

BF% 24 *sigh - really those pumpkin muffy tops are killing me, STOP the sugar madness!

BMI 20.7

Last night Yoga was wonderful, after Kettlebell I was so sore. Yesterdays calore burn total was 233.

I also got 2 orders to make shirts and socks at Yoga class so I will take pics and blog about that. Its so fun and if I can make extra money even better :-) Oh I will start my boxing clients week after next - the 15th placing the add on the 12th.

Did you know Cornish Hens are chucked full of protein? 24 grams I think I will be making more of them this month. (got a pic too need to load up)

Cals 175 (baked with a tad of olive oil)

Workout tonight - Zumba

NO EXCUSES!

P90X Round 3 Week 7 Chest, Shoulders, Triceps

Arms are still HAWT, its the Core thats NOT! P90X 5 more weeks to go so I should be seeing a change.

Todays stats just BITE!

Of course I felt as if I was making progress but the body likes to just hold on and frustrate the heck out of us. My stats are the same as they have been for the last 2 Fridays*sigh. Plus I have been running 5 days so far this week, I was hoping for more of a body fat drop.

Conclusion: Meal plan change

Yesterday I did 3 miles at 10 min mile and 10 minutes of inclines power walking. I had Core Yoga Class 1 hour last night as well. What could have killed the stats late carbs, I had raisin brand after yoga with skim. Blah blah.......body fat!

I was making my lunch and discovered a new fun taste. Almond butter & Chocolate peanut butter = D-lish. Had that with apple slices it is a refreshing change. (Both all natural of course but I did not take a picture) If you like PB cups try it.

My Workout today:
P90X Round 3 Lean Week 7 day 4

Workout - Chest, shoulders and triceps
Mood - Rrrrrumble!
Wt - 122
Time of workout = 45 min
Cals burned = 190

Stats: (Sugar killed me)
BF 24.0
BMI 20.9

3x10 slow motion pushups 3 in 1 (military, wide)
10 slow fast
15 fast
15 - 7lb In and out shoulder flys
30 chair dips - bent knee
10 - plange pushups
15 pike press pushups (head to the floor on tippy toes pushups)
X - side tri-rise - skipped this is how I tore my arm
2x8 floor flys
10 scare crows - make a Y upper movement shoulder
10 - 2 10lb db overhead tricep extensionis
2x8 two twitch pushups - I did without plate
10 - 10lb Y shape - shoulder press wide grip


12 - 7lb lying tricep extensions
7 side to side pushups
12 - 5lb pour flys
12 - 10lb seated side leaning tricep extensions
2 one arm pushups + 12 regular pushups
2x10 - 3lb weighted arm circles
12 - 7lb throw the bomb
10 clap pushups girly
10 - 7lb slo-mo throw
10 - 5lb front to back tricep extension
10 one arm balance pushup
10 - 7lb fly row press
30 - 5lb dumb bell cross body blows

NO EXCUSE I MAKE IT HAPPEN

30 Year High School Reunion

Tigers Class of 1980 Rules!

This weekend is my 30 year high school reunion and I am super duper excited to see everyone. But I can't believe how fast time has gone, I mean am I really that OLD? I sure don't think of myself old but I remember when I was a little girl I thought my mom looked old at 40 sheesh what was I thinking?

Many of our classmates still live in our home town area, but its funny because I never run into them around town! I keep in contact with about 4 really tight, and about another 20 on face book.

My girlfriend Diane and I are going together, STAG. (Hello, girls night out!)

We are getting all dialed up in black for the event. I will be wearing of course a backless halter, and she will be wearing a little black dress with a T strap back. HAWT! You should see the shoes she is wearing OMG and I am just wearing some old ones I have saving the money, hoping no one will notice at all.

Last night I decided to do a dance-a-thon!

I worked up a huge calorie burn, sweating like crazy till I just couldn't dance no more. Everything from cardio dance to contemporary and lots of shadow dancing too. Yes, T. can entertain herself lol.......

Today's workout was just a 10 minute stretch. LAME huh? (ACTUALLY I was running around looking for my Zumba music, its lost :-( so sad)
Friday Stats:
Wt - 121.5
BF% 24.1
BMI 20.8

Since Saturday will be a full schedule, I decided to skip Yoga X this morning and just relax SWEET!

I did not meet my HAWT body goal, but I am fine with that I am still moving forward and doing the P90X program till completion.

Saturdays plan is:
7.30-8.30 at the gym - Legs and Cardio
8.45- 9am - Rinse off, go to the bank, have breakfast
9.45 - 11am - Yoga to go 1 hour class
11 am - Shower and exfoliate have mid morning snack
11.30am - Go for a spray tan
1-2pm Power nap - lunch
3-5pm Give myself a cotton candy french mani and pedi
5pm After lunch snack
5.30pm Start getting dialed up

Sunday if the weather is nice, after church I want to head to the river and just relax.

NO EXCUSE I MAKE IT HAPPEN

P90X Round 3 Lean Day 7 Shoulders and Arms (PT 2)

One more week till the reunion.....I have got to keep myself on FIRE!

Today should have been yoga, but since I did Yoga already this week I finished Shoulders and arms.

Its one of my favorite workouts in the program and I did all the moves with 10 lb db and felt great. Next time I will use my 15 lbs db and really RAWK! (since I was not even sore today from yesterday that tells me my weights were too light) Plus If I were sore, I would have done Yoga and let my body have a day of rest.

I did not do the Ab ripper, and thought I would have time to do some core but I did not get started early enough. I did circuit this workout today, just for an extra cardio boost. (since I was going to take my stats)

Between each set I did jumping jacks until the next move (20-25). I did all moves to 12 reps with good form using my mirror as usual.

My favorite move = Crouching Cohen Curls

Why? Because the back is fully rounded and it feels wonderful on my back as a stress relief. (you bend down in a crouching position and place the weights with elbows inside of knees and curl up)

Bad food choice last night, small cup of custard....don't even get me started I already was so mad at me last night :-(
I may have to move away from my favorite custard stand! I'm considering this my weekly cheat.

Today's smoothie berry D-lish:

1 Scoop vanilla ice cream 100% Gold standard whey
1/3 small banana
3 Large strawberries
1/2 c ice cold water
1 tsp olive oil

P90X Round 3 Lean Day 7 (Part 2)

Workout - Shoulders and Arms Part 2
Mood - YES
Time of workout = 25 minutes
Cals burned = 160

Friday Stats:
Wt 120.5
BF% 23.0 (This is DOWN insert happy dance)
BMI 20.7

Warm up:
100 Jumping jacks
Arm circles 1 min forward 1 min back
Ballistic

Workout:
Upright rows 10lb db 2x12
Static arm curls 10lb db 2x12
Flip grip twist kickbacks 10lb 2x12
Seated shoulder flys 10lb db 2x16
Crouch cohen curls 10lb db 2x12
Lying triceps extension 10lb db 2x12

Is anyone doing anything for National Dance Day tomorrow?
www.examiner.com/x-28813-St-Louis-Fitness-Trends-Examiner~y2010m7d29-National-Dance-Day-Recognized


I am doing 15 minutes of contemporary gospel in the morning, praise God. Then its to my hair appointment for next weekends 30 year reunion.

NO EXCUSE I MAKE IT HAPPEN!

P90X Day 2 Yoga X

P90X Yoga X is such a long workout....I have still never finished the full hour and a half. Acutally I only know a few people that have.

I have done one half one day and the second half the next if that counts but to devote 90 minutes to a workout just seem doesn't happen. If I take 2 back to back classes at the gym but other then that, nope. A split, yep.....total, I just never have that much time *sigh.

Today's workout was good and relaxing. I am going to a jewellery party tonight and then relaxing and getting some projects done over the weekend.

If your into some good recipe ideas I really like Ginas blog, here is the link
www.skinnytaste.com/

3 ways to cut back on BAD stuff:

1.Switch to fake sweeteners or "wing" yourself off completely, just add less and less each week you wont even miss it.

2. Take 1/2, always just take 1/2 of whatever it is.....then go back after 1 full glass of water...bet you won't want it.

3. Divide all things that are packaged AS SOON AS YOU BRING THEM HOME. You may buy some wheat thin crackers, or nuts sit down right away after putting way your groceries and just DO IT. Then when mindless munchies come calling you will you be ready.

I am glad my stats are better this week, but I still have work to do the reunion is just 3 weeks away! YIKES........*sigh

Workout - P90X Yoga
Mood - Relaxed
Wt - 119
Time of workout - 40 minutes (20 minutes)
Cals = 86 (44 calories)

Friday Stats:
WT- 119
BF% 23.9
BMI 20.6

Last Week:
Wt - 119
BF% 24.8
BMI 20.4

Mountain pose
Reverse Swan
Chateranga
Minata
Plank
Downward Dog
Runners Pose
Crescent Pose

ps:
Here is my latest
www.examiner.com/x-28813-St-Louis-Fitness-Trends-Examiner~y2010m7d23-How-to-look-busy-while-burning-calories


NO EXCUSES I MAKE IT HAPPEN

Flower Garden Picture Blog

This is the flower garden I started from seed, enjoy







A little garden frog, now he is a blog celebrity


Me - ok, no make up or anything.....warning!


I can't believe I grew these from a little seed in an egg carton to this its just amazing.

Now on a food note, promised pictures

Cottage protein pudding
Sugar free jello pudding
Cottage cheese
Protein


Sweet potato
Honey and sunflower seeds
If you like sweet and salty you will love this!


My lunch today
Yogurt, banana and strawberries dash of cinnamon.

Now next year I will get these same flowers and start learning about flowers you can actually eat.

Do you eat flowers?

Todays workout - Step
Mood - Ok
Time of workout = 30 min
Cals burned = 237

Friday stats:
Wt - 119
BF% 24.8
BMI 20.4

I am going to re-take these stats again tomorrow since that is a big jump in the WRONG direction.

NO EXCUSES I MAKE IT HAPPEN

12 Protein Balanced Snacks

12 Protein balanced snacks:

1. Nut butter & apple slices with pumpkin seeds
2. Whole grain toast topped with nut butter and sliced bananas
3. Hummus and veggies on whole grain pita bread
4. A handful of nuts and dried fruit
5. Yogurt and nuts or fruit
6. Cheese slices and whole grain crackers or veggie sticks
7. A hard boiled egg and veggie sticks
8. Tuna, and whole grain crackers with veggie sticks
9. Cheese and bean quesadilla triangles
10. Cottage cheese and cubed fruit
11. Edamame and whole grain crackers
12. Turkey, cheese, and veggie wrap

More healthy tips from Dierbergs Whole Life Store
www.dierbergs-digital.com/dierbergs/2010summerfall#pg16

Here is my workout and Friday Stats, and I am glad that this week looks so much better then last week. Considering I even had the holiday in there...hum, and all those darn desserts!

Workout - P90X Yoga
Mood - Sleepy - it was raining out
Wt - 120
Time of workout - 40 minutes
Cals = 86

Stats:
WT-120
BF% 23.7 last week 24.3
BMI - 20.6

Mountain pose
Reverse Swan
Chateranga
Minata
Plank
Downward Dog
Runners Pose
Cresent Pose
Warrior 1
Warrior 2
Warrior 3
Triangle
Twisting Triangle
Chair
Twisting Chair

I am feeling positive now that my body fat has lowered and trying to keep that under control. As most of you know, I have a sweet tooth and that is not good for anyone with fat near your abs.

Tomorrow is legs at the gym followed by 20 minute cardio and Sunday is upper body at the gym followed by 20 minute cardio.

Maybe I will do the Stair climber BEAST!

Lately I have just been so tired when I get home, I have no idea what is going on with that. I have not had any change in my diet so I can't really understand that. If anything I did add a few carbs (Bare Naked Granola), which could be the reason? Was going to push myself to do an after dinner walk, but decided to hang on the couch......sigh.......

NO EXCUSE I MAKE IT HAPPEN

Weekend River Picture Blog

Went to the river this weekend and had another wonderful time perpetrating a tan (burn)......here are some pictures


Getting some sun and as you can see, my body fat is still hovering at the 23% area since I have not got in my workouts the last 3 weeks.


Looking for pretty rocks and skimming flat ones, I can't really skim them but I do try.


I wear beach shoes, but lots of people wear flip flops they may look better but these work great on the rocks and in the water.....dork I know! They actually match my swim shorts but I thought I would be brave and get some swim suit REALITY CHECK pictures to keep my motivation going in the RIGHT direction.


The garden finally has some red tomatoes, the goal is to make fresh salsa and put that over chicken so if anyone has a super recipe let me know.

It won't be long and the garden will be full of things to eat... yum! Squash and cucumbers are what I am really looking forward to.

Did my day 2 of Insanity, and basically had a relaxing weekend..just wanted to share some new pictures so hopefully when I am done with Insanity I will look much better.

Insanity Week 2 Day 2
Pure Cardio
Time = 45 min
Cals burned = 281

Friday Stats:
WT = 119
BF% 23.7
BMI 20.4

Complete 3 times:
Jogs
J jacks
Heisman
Heisman x3
Butt kicks
High knees
Mummy kicks

Stretch
Flat back to lunge contractions
Cresent lunge w/contractions
T-stand bent knee

Lunge to butt lifts - back straight leg lifts
Cresent twist to low triangle
Lunge to butt lifts - back straight leg lifts
Runners lunge to crecent twist to low triangle

All are 1 minute each:
Suicides
Switch kicks - I did not jump
Wide foot ball sprints
Stance jacks
Pedal - sprint to lunges
Hook 8 jump rope 4
Power jacks

Level 2 drills all are 1 minute:
8 push ups 8 runs
Frog jumps
Power knee - bring knee to chest singles each side
Mountain climbers standing
Ski down
Scissor runs
Suicide jump
Push up jacks - 15

Stretch

HS reunion 6 weeks to go. I have to get busy-er!!!

Also my ear drops have been having my ear drain ewe bloody, which means it is working but its itching like crazy! I feel like one of those dogs just scratching an itch I can't reach lol.....good news is the scar looks better.

NO EXCUSE I MAKE IT HAPPEN

Whats In Your Pantry Thats Killing YOU?

Here are the pictures of the freezer and pantry as promised. [see my earlier blog for my fridge pics]

Remember that this is the "Barbie house", its very small and as you can see some things are NOT clean eats. (I am a work in progress and Barbie house = 580 sq ft)

I shop on Sunday and prep food for the week. I am NOT supposed to do bananas (carbs via my trainer) but I find them easy so I use them. Hence why my body is not where it should be, am I hard headed? I normally buy Smart Balance PB but if Skippy is on sale I get it, or Dierbergs home brand but I hate stirring it.

I am trying to have more sweet potatoes, but in the summer I don't care for hot foods as much. I even have a few good versions, like with honey and walnuts but still.


Freezer, yes ice cream sandwiches are in there. Also that is the perdue chicken that I love, comes packed individually with no hormones.


Pantry top shelf


Pantry bottom shelf, Kashi was not on sale and I do have 2 sweet potatoes to make into something this weekend.

I only buy food for the week, each week at a time to keep on budget. As most of you know I have the "Trainer T. Foundation" and all my savings goes for that to fight obesity in kids. (also once you get out of the "habit" of buying pre-packed stuff its not that much more expensive [sometimes less] to buy natural and make it yourself if you buy on sale)

On another note, here is Friday stats:
Wt = 119
BF% = 23.5
BMI = 20.5

I got in walks 2 times this week, which I was more then glad about. I can't wait for Tuesday maybe I get the ok for workouts again.

Did you know that only 20% of diet packed frozen foods have to have under 300 calories? That means Healthy Choice, Lean anything can have over 500 calories per serving and gobs of fat and STILL BE LABELED DIET!

You can not believe the FDA on this kind of thing, what they let go through for manufactures. Please be warned:
READ YOUR LABELS ON EVERYTHING!

No HFCS or HO this stuff will hurt you, and has been BANNED in other countries!!! It is killing people making them obese, don't fall for this.

Try to get protein and fiber at each meal, it will keep you full longer. Carbs are not BAD for you, you need them for energy but you also need to watch the bad fats. Take care of your body now, you will thank yourself later!

So whats in your pantry and fridge? Would losing it with Jillian Michaels be proud of you?

I'm MELTING The Fat Off!

The good news is that my body fat is going down again! After that (slight) addiction to gelato in California I am getting back on the program.

Jillian did a great job MELTING fat off me today!

I worked up a major sweat with level 2 workout! I enjoy the fast pace and the challenge. [NOPE NOT DOING CROW I want to keep my head]
www.ehow.com/how_2167915_do-yoga-crow-pose-bakasana.html

See why???

Today I warmed up with 50 regular jumping jacks first, and the more I do this workout the more I like it. But if your going to do an aggressive yoga like this right out of bed, I really believe you need more of a warm up then the one she does.

Getting your muscles warm and ready is the key, so things like marching or high knees works well too, along with some arm movements to warm the shoulders. Plus I add a wrist warm up too, things like prayer and wrist circles.

My after workout snack:
1 scoop pb Muscle Milk with 1 c vanilla soy
At the office a fruit bar

Here is my workout and stats today:
JM Yoga MeltDown Level 2 [This is Hybrid yoga using your own body strength training for lean muscles - JM ]

Mood - happy
Wt - 119
Time of workout = 35 mins
Cals burned = 76

Friday Stats:
WT - 119
BF% = 23.6
BMI = 20.4

All moves are followed by 15 sec pose hold

Warm up:
3 Sun salutations w/leaning back bends

Workout:
Bent knee triangle w/lifts and arm overhead - R
Revolving triangle - R
Halfmoon leg lifts
Full moon
Bent knee triangle w/lifts and arm overhead - L
Revolving triangle - L
Halfmoon leg lifts
Full moon
Mountain
Chair lifts
Leg ext big toe hold - L
Twisting crescent - R
Goddess lifts
Leg ext big toe hold - R
Twisting crescent - L
Goddess
Crow
Boat pose toe taps
Tabletop lifts - L
Leg lowers straight leg - 3 count
Boat post toe taps
Tabletop lifts - R
Leg lowers straight leg - 3 count

Bonus:
Wheel - this is a back bend

Cool down:
Staff pose
Twisting spinal stretch
Pigeon

NO EXCUSES I MAKE IT HAPPEN

Sugar Struggles

Where can I get one of these???

Alright so yesterday I had a very expensive day with the car. I had to have some kind of u-join arm thingys replaced on the car, its what keeps the wheels in line or your car would wobble down the road. My MINI has 115,000 miles on it now, so they said they just wore out.

Because of this, it would not pass inspection.....sigh.

Since the car was in the shop for this and I needed an oil change and filter, I bit the bullet and got it all done at once. I mean really....I have vacation next month and felt pretty good about being frugal with my savings this THIS!

Hello money tree where are you? If someone knows let me in on it please!

The total bill was $711.00 smackers!

Not that the cute car is not worth it, I have had it for 6 years so there is some maintenance right? But sheesh.....I just had tires last month for $600.00! Yup, they only make a few tires to fit this MINI car.....so they kinda sock it to you.

Next the doctor is going to do surgery on my ear AGAIN.

The first surgery 6 months ago, and the tube put in my ear did not work. So now we are going more evasive. Not out patient clinic, going to the BIG hospital which I am scared of surgery anyways...YIKES. I just have to get rid of this constant 24/7 loud ringing in my ear, its making my workouts tough, my whole energy level and balance is OFF!

I'm just thinking, if I plant some money in the new garden you think it might grow? Cause now I have to pay for surgery in June.

Sorry I have been behind on posting my stats, mostly because they have not really changed for the better so whats to be exceited about right? Ump........

Alright I did my Friday stats today and they are:
Wt = 121
BF% 23.8
BMI 20.8

It's been very tough to break that 22% barrier. I have still been going back to my "set back" numbers which is so frustrating. I have to put the effort into the diet or its not going to work. Right now its a higher good fat, higher protein and lower carbs.

I'm still struggling with sugar!

I just need to get back to these treats instead:
Chocolate soy
Sugar free Jello
Dark chocolate 60% or higher
Non fat yogurt

I'm going to come up with a new plan of action, I am missing my spunk lately with this whole ear thingy.

There are 2 plans, one is ChaLEAN and the other is a Push-Pull workout. I must say yesterday I felt pretty darn good getting in my pullups again and working with my heavier weights again.

Any thoughts?

This month needs to finish out strong....
NO EXCUSES I MAKE IT HAPPEN

Jillian Michaels in MAY SUCCESS MAG!

I'm so excited I just got my SUCCESS issue last night WOW! She is right on the cover and I could not wait to delve into the story.

It's true the MAY SUCCESS MAGAZINE issue on the cover, and she says ONLY eat every 4 hours! and much more insights about training, and your metabolism.

GET THIS ISSUE....you won't be disappointed, her interview on the CD which is included in the magazine will blow you away with MOTIVATION and insight!

Check it out here:
www.successmagazine.com/jillian-michaels-tough-love/PARAMS/article/1028/channel/22

Feel the love, as I did her workout this morning and then listened to her in my car on the way to work. I am ON FIRE! .... and my stats this week are a bit better.

Here is my workout and my post workout snack:
1/2 c blueberries
1 scoop whey
1 tsp olive oil
1/4 c water

JM Last Chance Workout
Mood - Uh huh!
Wt -121
Time of workout = 40 mins

Friday Stats:
WT - 121
BF% 22.7
BMI 20.8

Warm up 5 minutes:

High knees w/hands alt sides
Reach and pull
Shoulder roll front and back
Squat arms over head
Closed arm side twist
Knee kicks - R
Hip thrust
Hip thrust w/ arm throws overhead
Closed arm twist with toe twists
Knee kicks - L
Hip circles
Rear lunge R and L
Side lunge side to side swiftly

Workout - 25 minutes each move is 30 sec back and forth intervals from cardio to ST (I have a clock with a big second hand, that really helps if your doing this without the dvd)

I placed how many reps I actually did, along with the dumb bell weight I used. However they again....are all done in 30 second intervals so don't compare my numbers to yours unless you want the challenge.

45 - j jacks
20 - rows 15lb
40 - criss cross jack
20 - wide row 10lb
40 - back and forth j jacks
20 rear flys 10lb
30 sec jog
15 push up - 10 reg 5 girl
30 sec jog
10 staggered pushups
30 sec butt kicks
12 up and down planks
30 sec toe tap side kicks R
20 alt lunges 10lb
30 sec toe tap side kicks L
20 alt side squats 10lb
30 sec alt front kicks
20 dead lifts 15lb
30 sec twist punch
15 bicep curl w/leg bent up R 10lb
30 sec hooks
15 hammer curls w/leg bent up L 10lb
30 upper cut punch
60 alt bicep curls fast 10lb


30 sec jump rope
20 tricep kick backs 10lb
30 sec criss cross jump rope
20 tricep extension over head
30 sec 1 leg jump rope
20 single tricep alt 10lb
30 sec mountain climbers
30 lateral raises 5lb
30 sec prone jacks - Get in plank, jump feet out and in
25 front lateral raises 5lb
30 sec in and outs - combine mt. climber & prone jacks
25 Arnold press - lateral out to overhead to bicep curl


Cool Down:

Lunge stretch
Lunge stretch w/warrior style arms out w/hip rotation - R
Lunge stretch w/warrior style arms out w/hip rotation - L
Straight leg hamstring standing
Behind head tricep stretch
Straight arm open chest stretch
Shoulder straight arm across stretch R
Shoulder straight arm across stretch L
Straight arm pull to front and roll back up

NO EXCUSES I MAKE IT HAPPEN!

"Fudge" Your Food = FAT!

Every time YOU "fudge" at your numbers, you get NO WHERE! Your just cheating yourself, not your significant other, not your parents or kids, just YOU!

Here is my workout today, I am on the JM killer rotation workouts! I am doing YogaMelt 1,2 then Shred, 1,2,3 then Last Chance workout. Those are my only JM workout dvd and doing this rotation is really working up a sweat.

Last 2 days I did a 3 mile run at lunch and inclines, same plan for today I am loving the spring weather. Thinking I am due for new shoes too. Thanks Uncle Sam, I may have to get some its been a long time. I always give my old ones to my mom, to work in the yard she loves it.

FUDGING on your food intake = FAT

Its true, because I have been living this lie for the last 6 months. WAKE UP T, WAKE UP!!!

During the holiday I was just saying, "its 1 cookie what will it hurt?" Well that's just like anything you fudge because next its more and more, a cookie then a soda then an energy drink.....its ENDLESS....Hello cellulite and buh bye abs!

DON'T FALL FOR IT!

You just erase all the hard work you did not to mention the damage inside your body. I have trouble most of you know with sweets.....so that is where my "Fudging" comes in. I have to REALLY watch it, or I go overboard and even if you don't log it.......its still counts!!!

You may think its healthy food too, but portions MATTER! Remember when you eat out, consider it DOUBLE what you would at home. Double the cals and double the fat, that's why it taste so good.

But before you fudge, just remember ..... look in the full length mirror is that what you want to see? If not, then STOP FOOLING YOURSELF. I workout a TON and can't even workout enough to burn off that "fat diet" I have eaten.

I used to be like this with money too, but now......NO MORE! I don't want to work till I am 70 and I don't want to die before I am 110 there is no time to waste, because it waits for no one!

NO EXCUSES I make it happen!

Post workout snack = 1 scoop whey 1/2c skim then 1 hr later 1 med apple w/2 tbs peanut butter

30 Day Shred Level 1
3-2-1 (3 min strength, 2 min cardio, 1 min core)

Mood - TGIF!
Wt - 120
Time of workout = 25 Min
Cals burned = ?

Friday Stats:
WT = 120 (this is up 1.5)
BF% 22.6 (this is down .08)
BMI 20.5

Warm up:

Windmills
Hip circles
Knee circles

Workout:

Pushups - 15
Bent over rows - 10lb
Reg bent knee crunches

Jump jacks
Jump rope
Jump jacks

Back lunge w/bicep curl - 7lb
Arm punches
Bent knee oblique crunches

Glute kicks
Jump jacks
Glute kicks

Laying chest flys - 7lb
Side lunge w/shoulder raise - 7lb
Jumping jacks

Butt kicks
Jump rope
Arm punches
Side obliques

Cool down;
Wide leg stretch
Quad stretch

NO EXCESES I MAKE IT HAPPEN!

Ps...Here is a yummy coffee sauce recipe
www.examiner.com/x-28813-St-Louis-Fitness-Trends-Examiner~y2010m3d19-Why-drink-your-coffee-when-you-can-eat-it

Are You Hard Enough On Yourself?

Are you hard enough on yourself?

Are others hard on you?

Do you push yourself to be better then you were? Do more in a day? Take time to help? Show people you care? Set the bar higher? Get out of your comfort zone?

Being hard on yourself is not the same as critical.

You are not looking for flaws here, you are looking to reach deep inside and feel what you want and go for it!

You have to be "SOLD"!

Believe in what you are doing and going for it with heart, soul and passion, knowing what you are doing is getting you to where you truly want to be at.

SOLD!

I question ME sometimes because if I really want something am I working hard enough, trying every option and putting heart soul and desire into it? Am I on course, am I sold?

How bad do you want it, REALLY?

Sometimes others can not see the desire you feel, and maybe they think "oh she isn't trying as hard as she could", or they say "if she wanted this or that bad enough, hungry enough, she would be doing this or that instead".

Or maybe they can see you have the desire because THEY BELIEVE IN YOU, but they can see what you can not.... you NEED to be pushed a bit harder!

Weekend Workouts:

Today:
JM 30 Day Shred Level 1 - Weights used 10lb -7lb
(post workout: 1 Scoop vanilla whey 1/2 light soy)
45 Min incline walk at lunch

Friday Stats:
Wt -118.5
BF% 23.8
BMI 20.3

Saturday:
JM 30 Day Shred Level 2
1 Hour power yoga class

Sunday:
JM 30 Day Shred Level 3
45 Min straight cardio elliptical

This Months Workout Goals:
Letting Jillian Michaels whip me in shape the rest of this month!!!
Using the programs I have, alternating them. I will go to the gym on Saturday and Sunday. (May do the Tuesday AM interval class next week)
JM workouts - 30 Day Shred, YogaMelts, Last Chance workouts


Train On!