Tasty Bluegrass Jambalaya

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

Beginner Boxing Workout

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

Sand Ball and Bands Workout

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

Day 1 of 24

MISSION - BIKINI Day 1.

Today was power yoga, and it was tough. I am not going to lie, I was sweating like crazy. Thinking I could use some of this for class this weekend.

Move I loved, mini back bend with open arms for heart :-)

Todays workout:
Workout - Power Yoga (+ Zumba tonight)
Time of workout - 20 min
Cals burned = 88

Yesterdays workout ended up like this:

Workout - Yoga stretch & Incline walk + Client Training
Time of workout = 15 min + 30 min = 45 min
Cals burned = 66 + 112 = 178

Client training workout:
TRX and Kettlbells
Time of workout = 40 min


TRX - 35 mins (2x20)
Squats - deep and wide
Lunges and side lunges

(1x20)
Pull ups
Push ups
Rows
Shoulder Flys
Plank knee ins
Plank Sissors

Kettlebell - 5 minutes (1 min intervals)
Front swings x 2
Single R & L arm switch
Twists

5 min warm up
Marching
Arm circles
Neck rolls
Forward bend
Bear hug back rounds

5 min cool down:
TRX stretches for legs/back
Ball stretches
Forward bend sway side to side
Bicep/Tricep + side stretch bonus

Yesterday Meals:
(I will be finishing my raisins then NOT having them due to high carbs and sugar)

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
Breakfast TOTALS: 249 53 4 6

Lunch

Chicken Thigh, 1 thigh, bone and skin removed 82 0 3 14
Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.) 80 18 0 2
Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Lunch TOTALS: 222 26 3 16

Dinner

Chicken Breast, no skin, 0.5 breast, bone and skin removed 130 0 1 27
Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.) 80 18 0 2
Dinner TOTALS: 210 18 2 29
Snack

Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Shakeology - Greenberry, 1 serving 140 19 1 15
Snack TOTALS: 379 40 13 35

Snack 1

Cashew Nuts, dry roasted, 1 oz 163 9 13 4
Raisins, 1 small box (1.5 oz) 129 34 0 1
Snack 1 TOTALS: 292 43 13 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: 1,473 184 35 116

DEFICIT = 178 (+Client workout)

Stripped Diet Day 18 Just 10 More Days

Image: moonstarsandpaper.blogspot.com

10 more days to go on the Clean Eat Stripped, counting down begins.

My workout yesterday:
Workout - Circuit training (to Zumba music) Inclines at Lunch, Yoga class after work
Time of workout = 20 min + 30 inclines + 1 hr Yoga class
Cals burned = 133 + 125 + 265 = 523

Morning home workout:
Warm up 7 min:
100 jacks on jogging square
5 mins jogs w/arm movements
arm circles and overhead arm w/huggers
High knees
Glut kicks
Front kicks


Workout 20 min:
Back row 15lb db 3x12
Chest press 15lb db 3x12
Bicep curls 15lb db 3x12 - 2x / Hammer curls 3x12 1x
Tricep skull crushers 15lb single db 20 reps
TRX squats/side lunge
Kettlebell swings 25 w/20lb bell

Cool down:
TRX stretch
Back
Legs
Arms

Lunch = Inclines
After work = 1 hour Hatha Yoga Class

I'm not sure why my weight is going down and my body fat going up, but I am just going to stick with this meal plan to the end.

Could be the nuts, or not enough workouts due to the weather and lack of motivation this past week. I did workout, however not as FIERCE as I normally would. I love nuts, but you really have to measure them out.

Cheats since day 1:
4 Hershey kisses
1 snib of cheese cake
Diet cranberry juice (UTI) 5 cals w/splenda which is NOT on the plan
1 low carb wrap
1 piece of wheat bread

This weekend is my physo roller workshop and I have 9 sign ups, plus 2 that said they would do a "drop in". I am happy with 9 since this is a hands on class I can't handle more then 12 anyway which was the max.

Not sure if I will youtube this or not, I am going to bring the cam and ask permission and if the class says yes then I will be doing some short clips of my favorite moves. I am super duper happy to help people with this fabulous piece of under used fitness equipment. (except in rehab)

Have you ever used a foam roller? If so did you like it?

Today's Stats:
Wt - 122
BF% 25.6
BMI 21.0

Last week
Wt - 122.5
BF% 24.9
BMI 21.1

Breakfast:

Hard Boiled Egg, 1 large 70 1 5 6
Cinnamon, ground, 1 tsp 6 2 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

Breakfast TOTALS: 307 50 9 12

Lunch:

Combination LoMein-TaiPei, 1 cup 150 20 2 11
Pineapple, fresh, 0.5 cup, diced 38 10 0 0
Shrimp, cooked, 3 oz 84 0 1 18

Lunch TOTALS: 272 30 3 29

Dinner:

OhYeah High Protein Bar Vanilla Caramel, 1 serving 370 33 14 28

Dinner TOTALS: 370 33 14 28

Snack:

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
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48

Snack TOTALS: 374 30 7 49

Snack 1:

Pears, fresh, 1 pear, small (approx 3 per lb) 82 21 1 1
Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24

Snack 1 TOTALS: 202 24 2 25

Snack 2:

Scrambled Egg, 0.5 cup 126 2 13 12
Cashew Nuts, dry roasted, 1 oz 163 9 13 4
ON 100% Casein Chocolate Supreme (33g), 33 gram 120 3 1 24

Snack 2 TOTALS: 409 15 27 41

CALORIES CARBS FAT PROTEIN
1,935 182 62 183
1,410 - 1,760 187 - 270 37 - 65 60 - 145
0 5 - 88 0 - 3 0

MISSION = BIKINI

Stripped Diet Day 8

Stripped Diet Day 8 Today.

I did not get any pictures of the food this weekend from the dinner out, but I ordered the striped bass. It was a fish on the list to eat, and it was fabulous. I did have a smidgen of cheesecake, so that was a touch of sugar that was NOT in the diet.

This week, I expect changes.

Today is week 2 of the Diet and I have repeated a few meals from the week 1 as I did not have everything I was supposed to have but close. I went and got a full bag of lemons, yum. I also got some of the small snack size bags for nuts so I don't go over my quantity.

Anyway here are my workouts and today is my off day with a client at 5.30. Oh and I am officially on the Yoga Website woo woo.
www.yogatogostudio.com
Just click trainers or the workshop on the front page.

Here are my workouts:

Sunday
Workout - Walking
Time of workout = 45 min
Cals burned = 168

Saturday
Workout - Yoga (Tough trainer)
Time of workout = 1 hr
Cals burned = 265

Plus I Shot 2 new TRX videos on Youtube, please rate me. (Zumba later to come)
www.youtube.com/user/trainertfitness

Client Training and Back Workout

Tonight we host Bible Study, I may try to finish a bit more back or stretch before we start.

Last night I had a dream about a big snake, so I did not sleep very well. I kept trying to hide in a box in an empty house, it was just scary! Eeek!

Ok, workouts as follows.

Tuesday Workout:
Workout - P90X 10 Min Stretch and Back
Time of workout = 30 min
Cals burned = ?

P90X Stretch
Arm circles
Tapas
Reaches
Side stretch
Rollers
Bicep/tricep combo

Asst Pull ups w/chair
Wide = 10
Close = 10
Bicep grip = 10

Asst Chin up w/chair
Center grip = 10

Back Rows 25lb 2x12
Triceps kick backs 5lb 2x10

Smoothie:
1 banana
1 c water
2 scoops vanilla ice cream whey
1 tsp olive oil


Monday off day
AM P90X Stretch - 30 min
1 hour CPT training session w/2 clients on Buddy training

Warm up 6 min:
Jacks
Ballistic stretches
Arm circles
Wrist circles/prayers/prayer press downs
Neck rolls
Shoulder/tricep stretch
Runners lunge to triangle to forward bend
Toe lifts in goddess pose

Circuit Client training change each 1 min:
Jacks / jogs on board
25lb Kettle swings
Alt Lunges w/10lb db w/bicep curls on step
Jogs on board - high knees
Med ball wood chops = 6lb
Step alt single leg squats w/10db
Med ball pass twists = 6lb
Crunches off bench - knee ins
25lb Kettlebell straight leg dead lifts
TRX combo move - forward shoulder lateral/side laterals - TRX is a great training tool
Chair pose w/squeezing pilates ball at knees
Jacks on board w/suspension band at ankles
Band chest cross overs
Push ups on jog board
Pull ups on TRX w/bar from floor - I love this TRX
Sumo squats w/10lb db behind back

Cool down stretch 5 min:
Forward bend
Straight leg forward reach right then left and hold
Shoulder/tricep stretch
Neck rolls
Arm overhead to side reaches
Squat to press R & L shoulder down
Back round outs
Goddess with toe lifts w/3 deep lifting breaths

ps:

I am using the TRX system with my clients now and this works great. Not only for training but stretch and flex too.

NO EXCUSE I MAKE IT HAPPEN!

Rachel Mac Pic Challenge Week 8

Rachel Mac Picture Challenge week 8
No real changes, I have not really felt it with all the snow. Next few weeks should be much better we are starting to see some sun and temps in the 30-40 range.

My weekend workouts:

Saturday:
Workout - Yoga and Zumba
Time of workout = 1 hr 30 min
Cals burned = 266

1 hour Hatha Yoga Class
30 min Zumba basic moves

Sunday:
20 min Zumba mix
20 min TRX
Workout = Zumba & TRX
Time of workout = 40 min
Cals burned = 125

Zumba cardio mock fitness class
Kicks
Double steps
Power arms
Sqauts
Shimmys
Stomps
Salsa

TRX Workout
Lunges
Squats
Planks
Forward bend
Lateral stretches
Plank to v-scissor to mountain climbers
(I may do a video on this)

BF% 24.3
Wt 125


Week 0


Week 8


NO EXCUSE I MAKE IT HAPPEN

Rachel Mac Pic Challenge

OPPS! I forgot to take my Rachel Mac Pic Challenge pictures since I had a 6pm client. I will take them Saturday Morning and post. Promise Rach :-)
(it is a 12 week challenge to take a pic per week as she is competing in the Arnold this year)

There are no big changes as I did my stats today and they are the same, weight today 125. I had carbs last night for dinner always brings my body fat high. I also will have carbs tonight for girls movie night we are having Chinese rice.

I still missed every morning workout this week, even my Zumba 20 min practice. But I am ok with that because this week and weekend we have much warmer weather and it will be buh bye F-U-N-K-Y winter blahh.

Used my higher heal Zumba shoes last night to train since we did some boxing and I am totally loving them. Best $10 ever spent! No shin problems or anything who knew a cheap shoe would be so good? Lucky T for finding them.

Plus my sweet client said I look adorable, I will take some pics in my Cami pants and Zumba shoes this weekend. I am really behind on that stuff.

Ever wonder why the work week goes so slllllllow and the weekends fly?

Me too!

This mornings blueberry nanner D-lish smoothie:
1 banana
20 blue berries fresh
3/4 cup water
2 scoops vanilla whey protein

Workout = Circuit w/client
Time of workout = 45 mins
Cals burned = 302

45 Minute Circuit:
1 min intervals - its tough!
Kettlbells used 12lb, 20lb, 25lb all jumps had lateral moves as well.

Warm up:
Jacks
Side to side w/reach ups and reach overs
Sumo squat w/toe heal raises
Standing hamstring stretch
Shoulder triceps stretch

Workout:
Jumping jacks w/side to side
Kettlebell swings
Tricep dips
Jump twists
Dead lifts w/kettlebell 25lb
Med ball throws 6lb
Step up w/5lb bicep curl and lateral lifts (I did 15lb curls)
Kettle bell switching swings
Med ball pass twists 6lb
TRX Plank to v leg to crunch in
15lb db bench press
TRX squats
Boxing rounds 1-2 high lows
Boxing round 1-2 bob and weave
Pushups

Cool down:
Side lunge
Triangle
Standing back curls and shoulder press to knees
Reach ups and across
Shoulder stretch and tricep w/side bend bonus
Wide leg standing stretch head down arms folded rocking
TRX standing back stretch

NO EXCUSE I MAKE IT HAPPEN

Boxing Fitness Workout

Good news, I got 2 more clients......Praise God! No contract yet but coming back next week for sure. They love that I am older and know my stuff......woot woot!

Workout this morning = NONE
Tonight = Zumba when I get home before Bible study, no worries I had a great workout last night and I am sore. Good news my oblique is on the mend so I think I will be ok this week to train the rest of my clients on Wednesday and Thursday.

I was off work on Monday, and did not go to the gym I did my workout at home just so that I would not aggravate my oblique injury. Yeah, I get aggressive with the heavy weights at the gym ;-)

Monday workout:
Workout - Yoga & Boxing (with 2 new clients)
Time of workout = 30 mins + 1 hr
Cals burned = 133 + 227 = 360

Did exercisetv.com workout Hatha Yoga love this FREE workout!
The trainer is very good at direction and to modify as needed.
www.exercisetv.tv/workout-videos/body-sculpting/yoga-sculpt-7642

Trained clients boxing one on one 1 hour Fitness Boxing Session here is how it goes:

30 min hitting the bag opposite sides
Jumping rope 5 min on jump pad

1 min interval shadow boxing in mirror w/1 lb wt
-Jabs
-upper cuts
-hooks

Back to bag:
Bob and weave w/jabs
Higher lower 1 - 2's
Hooks with alt side stands

Cool down stretch on the TRX system. This system is GREAT for stretch and flexibility not to mention everything you can do with it. (worth the money)

NO EXCUSE I MAKE IT HAPPEN

Weekend Workouts

1/15/2011

I got in lots of Zumba practice and TRX training, feeling much better about all of that. This week I will practice every single day, Demo is Jan 22nd. I never made it to the gym to do some cardio *sigh.

Did anyone get Tony's Book?
Here is my take on it
www.examiner.com/fitness-trends-in-st-louis/tony-horton-brings-it-again

My weekend workouts:

Sunday:
Workout - Kettlebell, TRX and Zumba
Time of workout - 1 hr 30 min
Cals burned = 350

Kettlbell:
Swings 20lb progression to 25lb
Switch grips
Halo
Rows
Deadlifts

TRX
Planks
Plank mountain climbers
Plank pikes
Bridges
Pull ups
Back flies
Squats pliea
Single leg squats
Side lunges

Zumba:
3 Youtube songs
Basic Zumba steps
15 Min cardio mix Zumba

Saturday:
Workout - Vinyasa Yoga w/Yoga Ball
Time of workout - 1 hour
Cals burned = 266

10 am Yoga class w/balls

Friday:
15 min Zumba practice
Workout with Client = ST followed by Cardio
Workout time = 1 hr + 15
Cals burned = 217

Skull crushers 15lb 2x10
Lunges side 2x10
Banded side leg raise 2x10
Banded squats w/toe lifts 20

15 min cardio kickboxing

Weekly Nutrition:
Cals: 1,410 - 1,760: 1,687 1,569 1,650 1,492 1,394 1,456 1,351
Fat: 37 - 65: 46 52 54 40 46 46 26
Carbs: 187 - 270: 156 111 129 139 148 153 110
Protein: 60 - 145: 164 158 153 141 102 118 168
Fiber: 15 - 30 18 18 17 17 10 7 17

NO EXCUSE I MAKE IT HAPPEN

White Castles = Belly Bombers!

This weekend I did a trip to White Castles and got so sick from it. I had 2 burgers and 1 chicken. Ugh! (Now I know why they call them belly bombers)

This is why I don't eat this stuff. I was out running errands and it was getting late in the day so I popped right in the drive through. I would normally have got 1 fish and 1 chicken but I thought I would be cheap. You know its the new year budget, boy did I pay for that just to save a few bucks.

I got to use my TRX system and workout some of the moves. They have created TRX TV that is going to launch this month, and I used some of the moves from the "sneak preview" and from my new handy dandy posters from TRX.

Looooove it!

Here are my workouts from the weekend, it was cold and I decided to stay in all day on Sunday. Burr and we may get snow tonight.

Monday:
Off day - rest and re-build


Saturday workout:
Workout - Yoga & Zumba
Time of workout = 1 hr 30 min
Cals burned = 316

Zumba 30 min with Coco
1 hour Hatha Yoga class

Sunday workout:
Workout - Zumba & TRX Suspension
Time of workout = 1hr 15 mins
Cals burned = 250


Zumba:
Basic Steps review
Coco Fitness - 4 workouts

TRX:
Plank crunches
Genie
Leg squats - single and double
Lunges
Standing twists
Pull ups

NO EXCUSE I MAKE IT HAPPEN!

DYI Fitness Studio

Most of you know I have been re-doing my fitness studio, and this weekend I got a bunch more done.

Its lots of curtains hiding the storage of clothes, not sure if I look like a magician or not lol. For now I am happy to train clients the way it is.

I have enough space for Zumba practice, and got antibacterial, mold resistant "slip knot" for flooring that can be rolled away when not using the TRX system for strength or Pilates. I am super happy.

This weekends bill for supplies:
Drapes = $45
Supplies to make them = $1.50
Flooring 10'x5' = $30
PVC to hang drapes and fix leak = $15.50
Total Expense= $102

I will have a complete total finance break down again once completed. You don't have to have a bunch of stuff to workout with, a few hand weights, bands, mat and your body that's it! You can DYI your own studio very cheap.

We got snow today so I was glad to have a pot of turkey chili on and no place to go but stay home today and fill out holiday cards.

Feeling like Christmas in STL. Note the white snow in the back ground.

2-3" snow view from the bay window to front yard, there is a driveway in there somewhere between the 2 trees!

Front porch you can't even see the driveway YIKES!


Back yard with buried MINI Cooper

Tan Slip knot flooring rolled up, this stuff is super sticky great! Its 10' x 5' and look how tight it rolls (plus bands and body bars) I have lots of fitness toys.

Walking down the step you enter here

Then the boxing weight train area to the left (I will be enclosing hot water heater)

Straight ahead to the the left to the TRX system area

Whats behind the curtain on the right? Clothes, and junk!

The curtain straight ahead - shoes yes and more junk!

Enter the TRX area with my new mirrors and Zumba dance floor area

Looking back out to the curtain area from the Zumba TRX station (still have to hang my other TRX about a foot apart from this one)

Where desk will be built straight ahead, at and the ST bench area workout station. The book case and antique dresser thing will be gone. My other files will be brought down and a desk made over it with enclosed storage cabinets for books and such.

Leaving the studio


OK, there you have it.

Comments and ideas welcome...........

Picture Challenge Progress Report

I'm loving the feeling of Kettlebells, and just thought I would share that this is a 30lb-er in this photo BAM!

Here is the scoop on the place in St. Louis that they did that really cool functional training test on me, and I learned proper form. (and Bob Harper too)
www.examiner.com/fitness-trends-in-st-louis/new-st-louis-kettlebell-studio


Now as far as the Rachel_Mac picture challenge things are moving right along. I have loaded up on my "sugar free" treats and have been working out. Not as hard as I like though.

Why?

My back is out.*sigh, not bad just about bad and I don't want to push it. Gotta make my fav Rach proud of T.

I am going Wed after work to the chiro to get it back in line. Not sure if it was from Strappy Yoga last night or over working Kettlebells.

Last night at 5.45 yoga class I made it right on time even with traffic and changing time. I was the only client at class, so I got a one-on-one with the trainer and she put me back on the wall. As I hung upside down, in a cradle type strap it felt very good to de-compress really.

But then this morning the fact of swinging any kind of kettlebell or dumbbell was just not going happen.

Then I thought, why not Zumba?

Just feeling the sway of my hips made me feel stiff and icky so I decided best to try to do something tonight after work. Maybe.......Pilates.

Meals plans = check
No sugar
High protein
Lower in carbs
2 fruits (really check my ticker)

Workouts = check
Cardio blast on Sat (500 cals)
ST blast on Sun
Yoga + Wall on Mon

I'm itching to get to my TRX now so as I get that down pat, I am taking it to the park with me anytime its above 45 and no wind.

NO EXCUSE I MAKE IT HAPPEN