Super Yummy Shake Recipes

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 :-)

Workout Week 1

Image: US Army

Ok this week has gone great with our nice weather, minus Mondays freakish snow.

Tonight I have a client so it will be a ST session with lots of great full body training. It will include TRX, DB, and Body weight training, and I would post it but I will wait till afterwards (sometimes she reads my blogs)
60 Full minutes of 1 FIERCE WORKOUT!

This weekend is the meeting on if I will be working at the Yoga Studio 1 day/or night a week. Then I want to buy a new mattress, its so needed and I think it will save on my chiropractor visits.

I love getting great sleep, did you know that without 7-8 hours sleep it makes you age faster? True!

Green Monster today: (I really enjoyed this with the added peaches)
1 cup fresh spinach
6 strawberries
6 peach slices
1/4 1% milk
2 scoops vanilla whey
1 tsp olive oil

Today's workout:
Workout - Zumba
Time of workout = 20 min
Cals burned = 100


Here is how yesterdays workout ended up at:
Workout - JM level 1
Time of workout = 20 min
Cals burned = 133 + 166 + 265 = 564

150 Jacks
Butt kicks
Jump rope - with ball ropes

Repeat 2 sets:
Side lunge w/lateral lifts 5lb db
Lunge w/bicep curl 10lb
Sumo squats w/10lb hammer curls
Laying chest flys 10lb db
Bent knee oblique crunch
Bicycle crunches
Bent knee cross leg oblique crunch
Forward sitting bend
Side reach sitting stretch


Lunch workout:
Workout - Walking inclines
Time of workout = 40 mins
Cals burned = 166


Evening workout:
Workout - Core Yoga (200 CORE PUSHUPS)
Time of workout = 1 hour
Cals burned = 265

This workout contains core moves:
Planks = lots of them! It is a real sweat fest!

Dolpin pushups = plank on elbows hands folded, lift butt up to down dog then back to start
Modified pushups = plank on elbows hands straight lift butt up to down dog back down to start
Advanced = down dog to plank, to chaturanga hold, to updog to plank
Goddess hold = sumo squat (I add squeezing a pilates ball at the same time with my hands)
Triangle to lunge
Lunge to crescent
Pigeon
Forward bend
Happy baby and my favorite windshild wipers


NO EXCUSE I MAKE IT HAPPEN

How To Get Your Dream Body

" The best motivation is self-motivation. The guy says, "I wish someone would come by and turn me on." What if they don't show up? You've got to have a better plan for your life."
Jim Rohn

Always have a plan! How can you know where you are going with out one? My goodness its great to have goals but without direction and a plan you got nothing, notta, zilch!

So many de-railments can set in. Oh life just keeps on ticking and as they say time waits for no one so TURN ON and get going. You only have you to blame if you don't or even if you fail, so what its all on YOU.

My advise has always been give yourself the edge.

I know your saying "Trainer T. how do I give myself the edge"??? I have kids, I have school, I have responsibilities and I am tired. Well here is the secret so listen close. MAKE YOURSELF ACCOUNTABLE. Yes and by doing that you will have the edge over yourself.
Hum, how do you do that exactly?

1. Have a plan of what your going to do for the day BEFORE the day starts. Yes, make your plan the night before or even a few days before if you can. Block it down to time frames, work by calendar...YOUR important so pencil yourself in.

2. Stick with like minded people that lift you up, check up on you and keep you on course. This could be a friend, a workout buddy or spouse.

3. Feed your brain with good food, read and study things that are in line with your accountability's. Like the fitness books, motivational cds or the bible.

4. Just like savings, pay yourself first! Make yourself the priority then everything else. How can you be a better person if you are not focused on yourself? Put stock in YOU.

5. Make 1 change a day or week. Its not easy but it makes you have to stay aware and accountable.

6. Post notes every where of what you want, and how great you are, be your own best cheerleader. You will see that your mind will change and you will gain motivation from practice.

So give yourself and edge, what works for you to stay TURNED ON and accomplish those goals and dreams. Its NEVER too late to become a better you, and get your dream body.

Todays workout:
30 Day Shred level 2 w/10lb db

Green monster:
1/2 banana
2 scoops vanilla whey
1 c spinach fresh
1 tsp olive oil

NO EXCUSE I MAKE IT HAPPEN!

Green Monster and MINI Cooper Crash Pic Blog

I started back on green monsters and love them!

I missed them sooo much! As you know spinach is a super food and after listening to Tony Robbins cd again on the "Exceptional Life getting the Edge" he talked about spinach, and how spinach and wheat grass naturally energize you and detox the body.

No wonder I felt so sluggish and blah all winter. (ok could have been all that snow too, just sayin)
However if you make them remember cals add up, so with mine I usually just do 1/2 banana and use water. (I just fold the other half of naner in the fridge and use it the next morning.)

You can find the recipes at my website www.trainertfitness.com click the link
or at www.greenmonstermovement.com

Ingredients I use, 1 c water, 1 c spinach fresh, 1/2 banana and 2 scoops vanilla whey - D-lish!


Mixing in the mini blender


The finished product


The spinach I use is about a cup fresh right from the bag, and it really keeps me full from after my workout 7am-ish till 10am breakfast.

Here is the MINI boo-boo will be fixed this Tuesday and Wednesday I will have a rental. Total bill = $680.


Thank goodness just missed my headlight

Off to make March Madness my best month, stronger and leaner.


Please help me stay focused and cheer me on I will be 49 in July and want to look my best Rockstar Body ever. Thanks!

Weekend workouts:
Yoga class - 1 hour Saturday
2 mile walk - 45 min Sunday
Wt - 125
BF - 24
BMI - 23.1

NO EXCUSE I MAKE IT HAPPEN

Do I Remember ME?

Today's Green Monster:
1/2 peach
1/2 banana
1/2 cup spinach
1/2 water
1 tsp olive oil

I am feeling so much more energized and its only been day 2 back on my monsters woo woo!

Do I remember me?
Sometimes we get lost in being busy, and we lose ourselves.

This happens to me when I try to do too many things on my to-do list. How do you fix this you might ask?

Reflect.

Reflect again.

I remember ME when I accomplished:
Starting another new business
Growing my relationships
Decorating my home to where it is my Zen space
Learning the practice of Yoga
Going to the beach and meeting another trainer
Taking new classes
Getting certified in Zumba
Writing on line
Listening more
Caring more
Giving more

I am not the same as I was last year, 2011 is going to be a better year then the year prior because I am learning, growing and changing.

Do you know everything that does not grow dies?

Its work but growing pays off, it lets you accomplish more then you thought and you look back and say......I remember me when I couldn't even ________ look at me now!

I like to keep a "Things that work" journal and I have talked about this before if you read my blogs. It is just about "dumping" what is not working for you and keeping what does. If you are repeating patterns something is not clicking.

Your either not ready for change
Not being honest, truly your heart does know
Making excuses (like I have with sugar)

If you did something that got you great results, stick with it. If your not seeing a change get information that will help you in that area.

Don't lose yourself in things, take time to know who you were, and who you want to be. Get with others that can help you, and cheer you on.

If you have broken or toxic things in your life that are changing you in a bad way, work on changing YOU then see what happens. You can only control yourself so why not be the BEST you that you can?

How?
Read
Seek experts
Watch videos
Have quiet time and reflect
Pray or spend time with God in his word

Dream, plan and go for the life you want!

NO EXCUSE I MAKE IT HAPPEN

Back To 2 Missing Pieces

This weekend I went out of town to do my taxes in the country where my mom lives, and I completed them by myself...a first.

My mom usually does them, but this year she was not feeling up to it so we got a new software by HR Block and I completed them. They will go in the mail on Tuesday thank goodness!

Since I left early to head out of town, I did not do a workout on Saturday morning missing my Yoga class *sigh.

But I did do 15 minutes of Yoga later that day, and I tried not to over eat at my moms since she cooks southern and has lots of chocolate around.

The main thing is I revisited 2 missing pieces that I had not been in my life lately. (Got off course)

1. Anthony Robbins - Extraordinary life program
2. Green Monsters - Smoothies with spinach yum!

There is an area that Tony talks about is setting goals and how to achieve them, by finding out your stumbling blocks. Mine seem to be that I don't have them clearly written. I have them written from Darren Hardy's Making Your Best Life program (another super guy) however I think I need to make them on small cards and focus more.

I also missed the breathing which I did on my way home. It is 4 breaths in, and 4 out saying a gratitude. You touch your thumb to each finger as you do this in unison. LOVE IT! Talk about changing your mood FAST!

After doing stressful taxes for 6 hours, I needed it!

Then this morning, I also decided to get back to Green Monsters. Tony reminded me in this series as he talks about health and cleansing and what "greens and wheat" do for the body.

My spark friend Jen (Jensfitjourney) has a full blog on this.
www.sparkpeople.com/mypage.asp?id=JENSFITJOURNEY


I am not that dedicated but he does recommend a 3 day weekend for starters. Talking about how alkaline and acid in the body makes you have energy, or not and lets illness in or not.

So that was that, back to adding spinach to my smoothies because that is when I felt so much more alive and energetic.

My Green monster smoothie today:
1/2 cup spinach fresh
1/2 banana
1 cup water
2 scoops vanilla whey

Saturday workout:
15 min Yoga

Sunday:
Taxes 6 hours

Monday:
Off day
Train client tonight - Circuit

Green Monsters and recipes
www.greenmonstermovement.com/

NO EXCUSE I MAKE IT HAPPEN!