My Jump, Jump Jack Video

I finally got my Jump, jump jack video up... better late then never right?
www.youtube.com/trainertfitness

There are 2 versions and believe me you can add a few of these puppies into your daily workout or through out your day and blast some fat to the curb! I have been teaching these forever and I don't really know if I am the creator or not however I love taking the basic moves and pumping them up! (Ok that's an Governor Arnold quote)

Please feel free to rate it for me.

I had a good weekend, not as productive as I thought but I was good at avoiding some really bad food choices.

Did you know TGIF serves fried green beans? WHAT!?

Its true, and I did try 1 of these without the dipping sauce. www.tgifridays.com/menus/Menus.aspx

They are called Crispy Green Bean Fries, wonder how many calories are in this once healthy bean gone fat???

If anyone can find the nutritional information on this let me know.

I had to make my own meal at Fridays where we had lunch. Since we had never been there before, they gave us a FREE sample of 2 of Fridays own starter treats. We had the Jack Daniels Chicken Chunks and the Fried Green beans, and I tasted 2 of the beans and had 1/2 of a nugget. Both were good and of course full of fat. So I stuck with my good diet and I ordered "special" since there was nothing healthy that would fit my diet right now.

I ordered:
1 plain grilled chicken breast
Plain side salad w/ vinaigrette on the side for dipping.
2 Waters

Now please note if you ask a place to make you something do it nice and let them know you have certain diet needs and they will do what you want.
Of course they brought it out and I had to send it back because they put some stuff on it, they just could NOT believe someone could order a plain grilled chicken breast. No problem though I just ate my side salad while I waited for the food to be re-prepared.

Other then that, it was back to my diet the rest of day with the exception of a iced mocha from Mc Donald's. I think I did good... but then again, my trainer will maybe not see that so much.

I'm getting used to the oats, mixed with cottage cheese and blueberries now, and that's HUGE! I am starting to see my abs more and I'm sticking at 116.
All good news.

Had some great workouts over the weekend. As a matter of fact I even jumped in and did 30 minutes of the Power Yoga class on Saturday...GO T! Let me tell you how sore my glutes and legs were. I was trying to do the Tree pose and shaking so much I think I was messing with the girl in front of me, throwing her off. I felt bad about that so I finally just did chair pose. Sheesh!

Have you ever been that sore before?

That's a good thing really it is, because it shows that I really taxed out my muscles.

Sunday was my cardio day and got in a steady 35 minutes burning 325 calories and 5500 steps. I was happy with that, and I only changed inclines 2 times. Its hard for me to stay calm but I did, and I stayed at my HR range (Yup, I'm a bit hyper.)

After that cardio session I felt kinda on cloud 9 because I walked passed Jane (she's gay) and said "good morning Jane" and she was checking out my thighs! They must be looking good now, because this girl is R-I-P-P-E-D! She does that tough stair climber like is nothing, and looks like she could compete at a drop of a hat. I think her body fat is at about 9% year round.

Has anyone found a good Greek yogurt?

I tried some the plain and OMG it taste like sour cream! I love that it has 24g of protein and only 4 carbs but holly cow help me with the taste! Anyone have a better flavor or should I get strawberry or what? Instead of throwing it out I used it to make my Green Monsters for the week and even chocolate whey could not cover the bitter taste HELP!

Getting the Rockstar Body.......

Do You Fight Your Health?

Are you a Fighter?

http://www.christinaaguilera.com/

Heck yeah when it comes to your health and wellness!

Today as I was working out and listened to this song FIGHTER on my player, I thought of these words and how they can relate to fitness/diet. Most of the time, it comes down to emotions. Remember only YOU can make yourself feel a certain way and you are in control of your emotions. It may not be easy at times, but if you can take hold you can change.

Please see how I added some thoughts next to each lyric, you may be at this point in your life and this may inspire you. I love this song for that reason, if you know it and your "stuck" just play this over and over and become a fighter because you are SO worth it!

Fighter Lyrics
Christina Aguilera (with added thoughts by Trainer T.)

After all you put me through (fat & blubber)
You'd think I'd despise you (cellulite)
But in the end I wanna thank you 'cause you made that much stronger (Kicking you to the curb!)
Well I thought I knew you, thinkin' that you were true (helping me emotionally)
Guess I, I couldn't trust and called your bluff (I'm already full but its so good)
time is up 'Cause I've had enough (Now I can't button my pants)
You were there by my side, always down for the ride (tasting so good and making me think I felt better)
But your joy ride just came down in flames
'Cause your greed sold me out of shame, mhm (your stealing my health)

After all of the stealing and cheating you probably think that
I hold resentment for you (diabetes, high blood pressure & cholesterol)
But uh uh, oh no, you're wrong
'Cause if it wasn't for all that you tried to do, (strain my heart and body & take me away from my family and friends)
I wouldn't know Just how capable I am to pull through (I'm WORTH IT!)
So I wanna say thank you 'Cause it

Makes me that much stronger (to have a better quality of life)
Makes me work a little bit harder (rid myself of fat and wear my skinny clothes again)
Makes me that much wiser (understand how your shortening my life)
So thanks for making me a fighter!

Made me learn a little bit faster (after seeing my doctor)
Made my skin a little bit thicker (knowing I can do this for me and my family)
Makes me that much smarter (I know I am in control of my actions & emotions)
So thanks for making me a fighter!

Never, saw it coming (while I was eating all these yummy fattening foods)
All of, your backstabbing (adding preservatives that keep you hungry, adding pound by pound little by little)
Just so, you could cash in (keep me buying all the cheap $1 menu foods)
On a good thing before I realized your game (convenience on the go instead of packing a cooler)

I heard, you're going around Playing, the victim now (Consumers are wising up and Sparks is educating us)
But don't, even begin Feeling I'm the one to blame (Only I can make myself feel bad and I won't anymore!)
'Cause you dug your own grave, uh huh (with all that high fructose corn syrup & hyrdrogenated oils)

After all of the fights and the lies (I can over come my emotions with positive attitudes)
Yes you wanted to harm me but that won't work anymore (Your 100 calorie pack is not worth it, I will take a piece of fruit instead)
Uh, no more, oh no, it's over (I'm at a turning point)
'Cause if it wasn't for all of your torture (making me feel guilty)
I wouldn't know how to be this way now, and never back down (Committed to be healthy)
So I wanna say thank you

How could this man (food) I thought I knew (so comforting)
Turn out to be unjust so cruel (have so much preservatives & fat in it)
Could only see the good in you (how I felt satisfied while eating you)
Pretended to not to see the truth (oh its just a few extra calories)
You tried to hide your lies, disguise yourself (in diet soda and "low fat" foods)
Through living in denial (I will start my diet/workout on monday after the weekend)

But in the end you'll see YOU-WON'T-STOP-ME!

I am a fighter and I
I ain't goin' stop (its going to take time but with consistency I can, and will do it)
There is no turning back (I want my life, I want to live long and enjoy my family and kids)
I've had enough (No more drive through! I will pack my meals)

Makes me that much stronger = Sparks
Makes me work a little bit harder = Spark Teams
It makes me that much wiser = Sparks Articles
So thanks for making me a fighter = Sparks
Made me learn a little bit faster = Sparks Food and Exercise Tracker
Made my skin a little bit thicker = Sparkler Support
Makes me that much smarter = Coach Nichole Videos
So thanks for making me a fighter = YOURSELF!

Thought I would forget, (making excuses) but I remember (how bad that was for my health)
Cause I remember (I am what I eat)

Thanks Spark People for making me a fighter......because I am worth it!

http://www.sparkpeople.com/


Here is my workout & stats today:
Workout - Steady cardio
Wt -116
Mood - Lazy - it was cloudy and dark
Workout time = 35 min (I was supposed to do 40)
Cals burned - 300

I did a 12.5 minute mile on resistance 1 &4 incline
12 & 15. I am really feeling this in my glutes!

Stats:
Wt - 116
Bf% 23.6
BMI 19.9

Last week was better
Wt - 116
Bf% 22.7
BMI 19.9

Im getting the Rockstar Body......

P90X Week By Week Progress Numbers

My week by week progress for 90 days

I know I promised this information a while ago, and for some reason I put it on the back burner. Now I am going to post it and I also want to see where I end up with my program.

I also wanted to post this so you can see NOT to get discouraged by numbers. Your body is always changing, but if you stay consistant like I said yesterday YOU will see a change.

So this is how my P90X program stats went week by week. Now you can see that there were weeks obviously I did not do very well with my diet because THE NUMBERS NEVER LIE! I use the Omron body fat device.


My last/current stats are:
8/21
WT - 116
BF% 22.7
BMI 19.9

I started the program on 4/2/09 and ended on 8/7/09

I do my stats on Friday mornings after my workout. My goals was 19-20% body fat by July my birthday. Now you can also see from this its very important to have a goal to work towards. Thats why I think I got relaxed after my birthday, as you see the numbers tell it like it is. My new goal is by October 31st. I know my new program will get me there.

So here they are:

4/2
WT 120
BF 23.3
BMI 20.0

5/1
BF 22.2
BMI 20.4

5/7
BF 23.4
BMI 20.6

5/15
BF 22.5
BMI 20.8

5/22
BF 22.9
BMI 20.6

6/5
WT 117
BF 23.5
BMI 20.1

6/12
WT 116.5
BF 21.7
BMI 20.0

6/19
WT 116
BF 21.2
BMI 19.9

6/26
WT 115.5
BF 20.9
BMI 19.8

7/3
WT 116.5
BF 23.3
BMI 20.0

7/10
WT 115
BF 22.7
BMI 19.7

7/17
WT 116.5
BF 21.8
BMI 20.2

7/24
WT 117
BF 21.5
BMI 20.1

7/31
WT 117
BF 22.9
BMI 20.1

8/7
WT 117.5
BF 22.1
BMI 20.2

Here is my workout today:
Workout B Mood - RAWK
Wt - 116
Time of workout = 40 mins

5 min eliptical trainer warm up with shoulder & tri stretch

3x10 - 40lb BB Romanian Deadlift - First set 30lb
3x15 - 10lb DB Walking Lunges - First set 5lb
3x12 - 10lb DB Standing Alt Shoulder press

Push ups: Set 1 = 10
Set 2 = 7 then 5 girly
Set 3 = 5 then 10 girly

3x15 55lb Lat pull downs - last set 12 5lb
Side planks DB lifts - I did 3x10 (I was supposed to do 60 second holds)

Hamstring stretch
Laying glute stretch
Neck rolls

This was a K-I-L-L-E-R workout!

Off to a Rockstar Body........