New Month New Goals

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

Workout Zumba Toning

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

Plan of Action Zumba ST

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 Zumba Toning

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

Cooking and Zumba Toning

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

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

Zumba Toning Certification Pic Blog

OK, its true I loved getting this certification. It brings 2 things together I really love dance and strength training.

With this type of workout it is more about "controlled resistance" with the morocco style 1.5 weights, not the actual weight, but YOU TOTALLY FEEL IT.

www.youtube.com/watch?v=qno0l3n4j_Q


So with that said, here are some pictures from the weekend......

Here is the place I had to go, its very nice and close to home = double plus

You break out in groups to create your dance moves, here is my group :-)

Melissa, nurse and certified trainer plus Zumba instructor (yeah like me) looooved her! She lives in Wentzville and is a pure natural

This is Trixie she has a dance background another great person, also working 2 jobs dancing and doing Zumba


Our trainer Melanie Guzman a tiny firecracker!


Group picture minus me because the only one the girl took for me did not take so I'm not in it. (*insert Murphy's law here)


Then it was time to celebrate...Zumba!


MISSION BIKINI = 12 DAYS

Feel the Music Zumba

I decided to cut my fingernails short so I can play my guitar better.

This weekend I did not do good with protein at all on Saturday. I was out and about but never realized that I was skipping some meals so my stats are not that good. However I only did my Yoga class so I don't think its that big of a deal as if I was strength training.

Today is my off day......here is how my weekend went.

Saturday:
Breakfast

Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Water, bottled, 1 serving 0 0 0 0
Breakfast TOTALS: 232 19 12 20
Lunch

Baked Cheetos, 0.5 oz 65 10 3 1
Subway Turkey Breast Wrap, 0.5 serving 190 9 3 12
Cheesecake (commercially prepared), 1 oz 91 7 6 2
Lunch TOTALS: 346 26 12 15
Dinner

Subway Turkey Breast Wrap, 0.5 serving 190 9 3 12
Baked Cheetos, 0.5 oz 65 10 3 1
Dinner TOTALS: 255 19 6 13
Snack

Pepper Cayenne or Red, 1 tsp 6 1 0 0
Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Lemon Juice, 1 wedge yields 1 1 0 0
Water, bottled, 1 serving 0 0 0 0
Snack TOTALS: 140 25 5 1
Snack 1

Kraft Jell-o Brand Sugar Free Low Calorie Gelatin Dessert (Jello), 1 Serving 10 0 0 1
Orville Redenbacher's Smart Pop Movie Theater Butter Popcorn, 1 serving 120 28 2 4
Snack 1 TOTALS: 130 28 2 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: 1,224 120 38 78

Saturday workout:
Workout - Yoga Class
Time of workout - 1 hr
Cals burned = 265


Sunday:

Breakfast

Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Quest Protein Bar - Peanut Butter Supreme, 1 serving 220 20 11 20
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 0 0 0 0
Scrambled Egg, 1 large 70 1 7 7
Bread, wheat (including toast), 1 slice 65 12 1 2
Breakfast TOTALS: 357 33 19 29
Lunch

Red Potato, 200 grams 144 32 0 4
Roasting Chicken, light meat, 1 cup, chopped or diced 214 0 6 38
Lunch TOTALS: 358 32 6 42
Dinner

None
Dinner TOTALS: 0 0 0 0
Snack

Lemon Juice, 1 wedge yields 1 1 0 0
Water, bottled, 1 serving 0 0 0 0
Olive Oil, 1 1tsp 40 0 5 0
Pepper Cayenne or Red, 1 tsp 6 1 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Snack TOTALS: 277 21 17 20
Snack 1

Espresso Beans Chocolate Covered (24 pieces), 1 serving 210 23 12 3
Snack 1 TOTALS: 210 23 12 3
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: 1,323 111 55 118

Sundays workout:
Workout - Cardio / Zumba
Time of workout - 1hr
Cals burned = 299

I did my own choreography to an entire cd, it was a sweat fest of fun!


Weekly Progress
NUTRIENTS: GOAL 5/8 5/9 5/10 5/11 5/12 5/13 5/14
Calories: 1,410 - 1,760
1,627 1,690 1,698 1,612 1,620 1,811 1,224
Fat: 37 - 65
52 53 70 62 66 88 38
Carbohydrates: 187 - 270
201 170 181 162 162 166 120
Protein: 60 - 145
120 150 121 129 117 90 78
Fiber: 15 - 30
40 29 39 41 38 44 35


MISSION = BIKINI

Stripped Diet Day 24

My new instructor Zumba shirt arrived, Love it! I got to wear this last night to teach and my client said it looked great on me, thanks. (pics later)

Today was the first day of drinking my lemon and Cayenne pepper combo that I did not just run to the ladies room. I feel it may hit me later, since my meals were lighter in fat?!

I needed more ST this week, and sadly it has not happened.
ST - 1
Yoga + core - 2
Zumba - 2
Walking inclines - 4

Friday will be all heavy lifting, chest and glute/legs.

Workouts yesterday:
Workout - Cardio - Zumba and lunch walk
Time of workout - 1hr 45 mins
Cals burned = 486

Zumba Zin 32
Lunch incline walk

Meals yesterday:
NOTE I added sunflower seeds with my breakfast it is a nice change of sweet and nutty try it. Plus I like relish on my Bison, no bread of course.

Breakfast:

Cinnamon, ground, 1 tbsp 18 5 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Sunflower Seeds, without salt, 0.5 oz 82 3 7 3

Breakfast TOTALS: 332 57 11 8

Lunch:

Cashew Nuts, dry roasted, 1 oz 163 9 13 4
Sweet potato, cooked, baked in skin, without salt, 0.5 medium (2" dia, 5" long, raw) 51 12 0 1
Pink Salmon (fish), 0.5 fillet 185 0 5 32

Lunch TOTALS: 399 21 19 37

Dinner:

Pickle Relish, 2 tbsp 39 11 0 0
Yellow Sweet Corn, Frozen, 0.5 cup kernels 80 19 1 3
Bison Ground Buffalo Pattie 4 oz 100% Organic Blackwing, 1 serving 200 0 9 23

Dinner TOTALS: 319 30 10 26

Snack:

Pepper Cayenne or Red, 1 tsp 6 1 0 0
Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Water, bottled, 1 serving 0 0 0 0
Lemon Juice, 1 wedge yields 1 1 0 0

Snack TOTALS: 380 31 7 49

Snack 1:


Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Apples, fresh, 1 small (2-1/2" dia) (approx 4 per lb) 63 16 0 0

Snack 1 TOTALS: 183 19 1 24

Snack 2:

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24

Snack 2 TOTALS: 120 3 1 24


CALORIES CARBS FAT PROTEIN
1,733 161 49 169

Deficit 486

MISSION BIKINI

P90X Back and Bicep P90X MC2

Me doing pull ups and I need to do more of them.

Its official I signed up for Zumba Toning in June. This will give the ability to train Zumba in a more fitness style using 3lb hand weights during the workout. This is more my style, less dance more fitness I am PUMPED. (I have Zumba Basics)


T. is making serious changes in her life.

Today I decided to get back to my weights and rawk a good workout. I managed to get in about 24 mins of the actual lifting, with my new meal plan sometimes it takes a bit longer in the potty and it eats my workout time.

Starting in April I will be back to my 5.30am wake up call and hitting it in high gear, hoping to teach and train in low mid-drift tops.

I won't start teaching my class for another 3-4 weeks which is fine, I still have some modifying for the area of the studio I am using. I loaded my pictures last night, but with a client at 6.30pm I did not have time to blog about them, maybe this weekend. I also changed whey proteins and I am staying at 123-125lb which feels good on me.

Maybe signing up for the 5K Bulldog Dash, (remember 2 yrs ago I came in 3rd for class?) just to give me another goal and my new guitar should be here today or tomorrow. Tadaa!

Today's smoothie:
1/2 c fresh spinach
2 scoops cookies and cream whey
1/2 banana
1/2 c peach no sugar added juice (splenda only)

Workout - P90X Back and Biceps
Time of workout = 30 min
Cals burned = 90

P90X Back and Biceps 10 min warm up

1 set each:

Close grip pull up asst 12
Bent over rows 12 15lb db
21's Bicep curls 10lbs
Cross body curls 10 15lb db
Switch grip pull up 15
Elbow out lawn mowers 12 15lb db
Standing bicep curl 12 15lb db

NO EXCUSE I MAKE IT HAPPEN

PS New P90X MC2 www.youtube.com/watch?v=wEjoFxgn8Ow