A Guest Blog "MUST" Read

Last nights workout was great, and I have been feeling much more energized taking my 100 degree walk at lunch. I guess I am getting used to the heat.

My Stats today were not good, so I must get more cardio in. My weight in 123 no budging there. But my deficit is not high enough and I have not really pushed myself as hard as I can this past week. I'm working up a sweat don't get me wrong but as another year is added to my life, I have to work that much harder.

Hence the reason to post this blog!

Check out this guest blog because it just goes to show you can do anything you want to change your destiny and your way of thinking. Glad to report it did get popular vote yesterday!
www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4390483#comments


Workout - Am Yoga Balance PM Client ST
Time of workout = 45 min + 20 min = 65 min
Cals = 290

Lunch
20 min walk

Client workout:
Upper body ST 2x20

clap pushups 2x20
one arm pushup w/db 15lb pushup w/row 2x20
Bicep body cross 15lb
Bench dips 50

My Meals:

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
Nutella, 1 tbsp 100 11 6 2
Dole Pineapple Tidbits 100% Pineapple juice, 0.5 cup 60 15 0 0
Breakfast TOTALS: 330 58 9 7

Lunch

Green Peppers (bell peppers), 3 tbsp 10 2 0 0
Greek Yogurt Brown Cow Natural - Blueberry, 1 serving 130 18 0 13
Yellow Mustard, 1 tsp or 1 packet 3 0 0 0
Bread, wheat (including toast), 2 slice 130 24 2 5
Turkey, Ground turkey, 93% lean, 3 oz 120 0 6 17
Grapes, 0.5 cup, seedless 30 14 0 1
Lunch TOTALS: 423 59 9 35

Dinner

Baked Potato, with skin, 1 small (1-3/4" to 2-1/2" dia.) 128 29 0 3
Turkey, Ground turkey, 93% lean, 3 oz 120 0 6 17
*Kraft Mayo with Olive Oil (reduced fat mayonnaise), 1 tbsp 45 2 4 0
Cheddar or Colby Cheese, Low Fat, 1 oz 49 1 2 7
Dinner TOTALS: 342 32 12 27

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

Cottage Cheese Low Fat (Dierbergs), 0.5 cup 80 4 2 12
Peaches, canned, water pack, 1 cup, halves or slices 59 15 0 1
Snack 1 TOTALS: 139 19 2 13

Snack 2

Nutella, 1 tbsp 100 11 6 2
Snack 2 TOTALS: 100 11 6 2

CALORIES CARBS FAT PROTEIN
Totals: 1,736 217 42 135
DEFICIT = 290

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

Me Featured on "The Summer Shape Up"

I got featured on "The Summer Shape Up" page, but not my story... I will still be happy about it :-)

If you scroll to the bottom of "Featured Examiners" and use the "arrow" button you will see me
www.examiner.com/health

My last feature story actually won me an i-Pad! I feel so blessed, thank you God.

Oh la la it felt great to hit on the bag last night, and a tough workout. I actually tried some of my kicks too but none were photo worthy. I'll keep working on that one, I can't kick with my right foot since my toenail is still messed up. Ouch!

My workouts Tuesday:
Workout - Boxing/Zumba Toning/ST/Walking
Time of workout = 1hr 15 min
Cals burned = 304

Lunch
30 min walk

After work
Boxing
3 rounds 3 min each

30 min Zumba Toning
w/Zumba Toning sticks

15 min ST 2x20
Incline chest press 15lb db
Back rows 25lb kettlebell
Bicep curls 15lb db
Tricep kick back 15lb db
Med ball push ups single arm
Med ball wood chops 8lb

My meals: (I know chicken and Kashi cereal, wierd huh?)

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

Turkey, Ground turkey, 93% lean, 4 oz 160 0 8 22
Bread, wheat (including toast), 2 slice 130 24 2 5
V8 Vegetable Juice Cocktail (8 oz), 1.5 serving 75 15 0 3
Lunch TOTALS: 365 39 10 30

Dinner

Roasting Chicken, light meat, 0.5 cup, chopped or diced 107 0 3 19
Kashi GoLean Cereal (1 cup), 1.5 serving 210 45 2 20
Almond Breeze Almond Milk, Unsweetened Vanilla, 18 oz 90 5 7 2
Dinner TOTALS: 407 50 11 41

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

Cottage Cheese Low Fat (Dierbergs), 0.5 cup 80 4 2 12
Peaches, canned, water pack, 1 cup, halves or slices 59 15 0 1
Peanuts, dry-roasted, 10 peanut 59 2 5 2
Snack 1 TOTALS: 197 21 7 15

Snack 2

None
Snack 2 TOTALS: 0 0 0 0
CALORIES CARBS FAT PROTEIN
Totals: 1,701 206 42 144
DEFICIT = 304