Why Fire Water?

Ok, I got started with daily "Fire Water" as I call it from Rachel_Mac and if you don't know her pop over to her page and check out her pictures or her FB page.

MISSION BIKINI - 3 DAYS

I keep getting questions so I found a LINK, as I always thought it was the benefit of the lemon for detox and the cayenne pepper for speeding the metabolism up. (Just remember to drink it FAST)

Its a RUSH to drink and really wakes you up to get in a good workout. Here is the link and look at some other benefits it has............nice!
www.cayennepepper.info/health-benefits-of-cayenne-pepper.html


This week eating chicken Monday, Tuesday for dinner and lunch I have dropped 1.5 lbs and I will take it. *insert happy dance

Check out how low it made my carbs and high my protein, plus I did add an boiled egg for my snack in the afternoon as well.

Tuesday Meals:
Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Walnuts, 0.5 oz (14 halves) 95 2 9 2
Almond Butter, 1 tbsp 101 3 9 2
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Breakfast TOTALS: 366 38 22 10

Lunch

Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Yellow Sweet Corn, Canned, 0.5 cup 66 15 1 2
Salsa, 2 tbsp 9 2 0 0
Salad dressing, Trader Joes Balsamic Vinaigrette, 2 tbsp 70 5 6 0
Lunch TOTALS: 345 31 10 31

Dinner

Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Dinner TOTALS: 140 1 3 28

Snack

Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Snack TOTALS: 249 8 2 48

Snack 1

Hard Boiled Egg, 1 large 70 1 5 6
Peanuts, dry-roasted, 1 oz 166 6 14 7
OhYeah! Almond Fudge Brownie Bar (1 serving=45g), 1 serving 190 18 9 14
Snack 1 TOTALS: 426 25 28 27

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: 1,647 106 66 169
DEFICIT = 233

Monday Meals:
Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Walnuts, 0.5 oz (14 halves) 95 2 9 2
Almond Butter, 1 tbsp 101 3 9 2
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Breakfast TOTALS: 366 38 22 10

Lunch

JennyO Cajun Turkey Breast, 2 oz 50 0 0 12
OhYeah High Protein Bar - Peanut Butter Caramel, 1 serving 380 30 19 27
Lunch TOTALS: 430 30 19 39
Dinner

Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Yellow Sweet Corn, Canned, 1 cup 133 30 2 4
Salsa, 2 tbsp 9 2 0 0
Salad dressing, Trader Joes Balsamic Vinaigrette, 2 tbsp 70 5 6 0
Dinner TOTALS: 352 38 10 33

Snack

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
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Snack TOTALS: 358 36 3 49

Snack 1

Hard Boiled Egg, 1 large 70 1 5 6
Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Snack 1 TOTALS: 130 9 6 7

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: 1,756 154 61 162
DEFICIT = 224

and on another note, my client lost another 2 1/2 pounds this week T. is very happy!

Client workout:
Upper body only 2x20

Lat pull downs with band - second round 1 works 1 holds
Cross body curls
Bench dips - straight leg - second round bent knee 30
Chest press
Incline chest press
Shoulder press - 1 works 1 holds
Bicep curls w/flip grip standing
Supermans - w/3lb db and 2 count holds
Standing straight arm tricep
Tricep kick back sitting
Cable cross overs high to low w/band (and T. holding it)

MISSION BIKINI - 3 DAYS

MISSION BIKINI - 17 Days

Yesterday I got a chance to teach at the Yoga Studio, the trainer was out sick but since I had my client I had to bow out.

Last nights workout RAWKED! I like simple movements that fatigue muscles and this one did just that. I use a jog square for my client as she has a knee with an issue and this slight incline makes it even more challenging which is great for results.

She is down another 2 1/4lb this week, woo woo!

Starting week 4 total lost 9 3/4lbs with a goal of 21lbs we are getting close to the half way mark. I made a few "tweaks" to meals and I think we will see much better results next week. I also gave her a Quest bar and OhYeah Bar as well to fill in some extra protein for a snack.

Check out my dear friend Rachel Macs recipes with Quest she is so creative!

I did not get to do all the moves, but I worked up a great burn. I won't walk again today at lunch, its still too hot/humid. I like hot, but humid messes with my lungs.

Tonight ZUMBA!

Workout - Weights and bands w/Client
Time of workout - 45 min
Cals burned = 135

Warm up:
Jumping jacks
High knee marches
Shoulder triceps stretch
Neck rolls
Big hug round back release

Workout:
2x15 each
Squat w/overhead press - 15lb
Lunge w/bicep curl - 15lb
Triceps kickback double arm - 15lb
Cable cross over - tight band
Back row - 25lb
Twist w/Body bar upper and lower with dip - 6lb
Ball band chest press
Ball band chest fly

Core:
Standing toe touches
Steam engines
Clock abs - me pushing legs
Reverse curls
Reach through crunch open leg
Climb leg - R & L

Cool down:
TRX stretch
Shoulder Triceps stretch
Side stretch
Forward bend
Neck rolls

Meals:
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
Walnuts, 0.5 oz (14 halves) 95 2 9 2
Breakfast TOTALS: 344 55 13 8

Lunch

Turkey breast meat, 3 slices 66 3 1 11
Tortillas Soft whole wheat low carb - MI MAMAS, 1 serving 70 7 4 4
Cantaloupe, 1 cup, cubes 56 13 0 1
Okios fat free plain yogurt, 1 serving 130 9 0 22
Lunch TOTALS: 322 32 6 38

Dinner

Egg, fresh, 1 extra large 81 0 6 7
Bread, wheat (including toast), 1 slice 65 12 1 2
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Peppers, sweet, red, fresh, 1 ring (3" dia, 1/4" thick) 3 1 0 0
Dinner TOTALS: 204 26 7 10

Snack

Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
OhYeah! Almond Fudge Brownie Bar (1 serving=45g), 1 serving 190 18 9 14
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Spinach, fresh, 1 cup 7 1 0 1
Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Snack TOTALS: 326 24 10 39

Snack 1

Muscle Milk Nutritional Shake Vanilla Creme, 1 serving 220 10 9 25
Snack 1 TOTALS: 220 10 9 25

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: 1,537 151 46 144

DEFICIT = 135


MISSION BIKINI - 17 DAYS

Rachel Mac Workout Legs - 3 Weeks Completed!

Rachel Mac Workout is completed, I have finished all the 3 weeks and I feel good about them. Now its on to a new workout starting in June........I can't wait.

I am holding at 122-123 so I will work on tweaking my meals a bit tighter in June. As you can see this week I ran a bit high, and without the extra cardio thats not good.

This is the Last workout from Rachel Mac Fitness
Workout - Legs
Time of workout - 25 min
Cals burned = 75 + 100


Warm up -
2 min Jacks
Run lunges
High knees
Butt kicks

Rachel Mac Workout Day 4 - Legs

•Squats: 12x 3 (butt touching bench then 2 sets reg squats 15lb db)
•Weighted Lunges: 3 x12 15lb db (front and side like P90X)
•Sumo squats 3x12 w/15lb db - loveum ;-)
•Skaters 2x25
•Stiff-legged dead lift: 3x12 15lb db
•Glute bridges: 3x10
•Calf lifts 2x15 w/15lb db

Last nights workout:
Zumba - 20 minutes

My meals:
Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Breakfast TOTALS: 381 59 5 30

Lunch

Bread, wheat (including toast), 1 slice 65 12 1 2
Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
OhYeah Nutritional Shake (mini) - Banana Creme, 8 oz 130 3 5 18
Grapes, 1 cup, seedless 60 28 1 1
Lunch TOTALS: 315 51 7 22

Dinner

Bread, wheat (including toast), 2 slice 130 24 2 5
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Fried Egg, 2 large 185 1 14 13
Dinner TOTALS: 370 38 16 17

Snack

Coffee-mate Amaretto liquid creamer, 2 tbsp 80 10 4 0
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
Snack TOTALS: 319 31 16 20

Snack 1

Raisins, 1 small box (1.5 oz) 129 34 0 1
Cashew Nuts, dry roasted, 1 oz 163 9 13 4
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: 1,797 226 58 119

DEFICIT - 175

MISSION = BIKINI

Rachel Mac Workout Shoulders and Abs Final Week

This workout will be done right after work and before my Zumba client. I will have an hour to complete this, no problem there. I woke up today without electric so I could not even try to lug weights from the basement studio in the dark to upstairs.

Safety first!

I did try on my new suit and loved it! But sent it back to order a larger size, I was like huh? I wear a 2-4 and I can't wear a medium? Well I called my Avon lady Ms. Julie and she said they do run small since it is a Junior line.

Whew!

I went online to her site and ordered the LARGE both pieces (just so that I would be sure to get it and it not be sold out) and kept the medium bottom to compare. One bottom will go back as I kept the medium. This is why its hard to order swim suits on line or for me anyway. I'm not bothered by the larger size, really all suits fit different.

Size is just a number.....its the fit that counts :-)

Client workout went great last night, I am super proud of the progress so far she is down 6 pounds and on the right track! I even gave her a special treat, a foot soak that will be a nice thing after a cardio workout for her.

My workout - after work:
Workout - Rachel Mac Workout - Shoulders and Abs
Time of workout - 25 mins
Cals burned = 75

Week 2

SHOULDERS:

•Overhead dumbbell press: 8lb db 12x3
•Lateral raise: 8lb db 12x3
•Rear dumbbell raise: 8lb db 12x2
•Standing upright rows: 8lb 12x3

ABS:
(pick 3-5 exercises)

•Ab crunch machine - Used TRX 2x20
•Bicycle crunches - Used TRX 2x20
•Flat bench lying leg raise 2x25
•Plank - Done while doing TRX moves

Here is how my meals ended up..........

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

Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Heinz Zesty Cocktail Sauce, 0.25 cup 70 15 1 1
Kanimi Crab Smart Natural Crab Flavored Seafood Flakes(1/2 cup, 85g), 2.5 serving 225 28 0 23
Lunch TOTALS: 355 51 1 24

Dinner

Chicken Thigh, 1 thigh, bone and skin removed 82 0 3 14
Betty Crocker Bowl Appetit Pasta Alfredo, 1 serving 360 52 12 13
Dinner TOTALS: 442 52 15 27

Snack

Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 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: 419 48 20 23

Snack 1

Cashew Nuts, dry roasted, 1 oz 163 9 13 4
Snack 1 TOTALS: 163 9 13 4

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: 1,748 216 54 108

DEFICIT - 215

MISSION = BIKINI

Rachel Mac Chest and Tricep - Final Week

My new bikini came in! I can't wait to get home and try it on, this is going to give me sooooo much motivation!

I like this Rachel Mac series very much, its all the moves I RAWK! I have 2 more workouts to go then I will be on to a new program. (will mention later)

My goal will be to clean up my eats even more, as I ate out 2 times this past week/end and it hurt my numbers. Maybe get in a run if the weather holds not sure about that, since we have had so much rain.

I love this quote from Prada to Nada:
"Rich people eat protein, poor people eat carbs"

It is more expensive to eat clean but you can fill up on fresh veggies from produce stands and make great salads just add some rinsed canned chicken and your good to go. (learned from Rachel Mac)

Workout - Rachel Mac Quest Workout Chest and Triceps
Time of workout = 30 mins
Cals burned = 90

Warm up:
Zumba moves
Arm open chest and circles
Twists

CHEST

•Chest press on a ball - 15lb db 2x15
•Incline chest press - 15lb db 2x15 3
•Cable cross overs w/resistance bands 2x20 each position high/low

TRICEPS:

•Bench dips - 2 x 20 bent knee
•Seated triceps press- I did Standing double kickbacks 15lb db 2 x15
•Rope press downs - I did TRX standing pull ups w/elbow out 2x15

And my food.........sigh!!!

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

Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Spinach, fresh, 0.5 cup 3 1 0 0
Mozzarella Cheese, part skim milk, 0.5 oz 36 0 2 3
Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Lunch TOTALS: 239 10 5 32

Dinner (I just had to have a Frappe!)

McDonalds McChicken, 1 serving 360 40 16 14
McDonald's Frappe Mocha (Medium) 16 oz., 1 serving 560 78 24 8
Dinner TOTALS: 920 118 40 22

Snack

Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 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: 419 48 20 23

Snack 1

Almonds, dry roasted, 0.5 oz (22 whole kernels) 85 3 7 3
Pears, fresh, 1 pear, medium (approx 2-1/2 per lb) 98 25 1 1
Snack 1 TOTALS: 183 28 8 4
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: 2,130 260 78 111


MISSION BIKINI

Rachel Mac Back and Bicep - Final Week

This will be my final week on the 21 Day Rachel Mac workout. Starting June I will start a new program.

Love this workout it is really hitting all angles of the body. So far I am still at 123-124lbs and hovering at the 24-25% body fat range. This tell me I am NOT being as "tight" as I need to be.

This is the recipe I took to Church Sunday, it was very easy to make and its on the Pillsbury website.

It is NOT on the clean eat anything, but it does have some protein with the bacon and egg.

Bacon cheese pull aparts:
Grands biscuits cut in 1/4 dipped in egg and milk

add bacon, chives, cheese and the rest of the egg mixture for the bottom

Add biscuit triangles

Bake


I had one berry muffin that was whole wheat full of fresh berries (clean) made by a nurse care, and 1/2 of a biscuit to taste them, delish!

Later had my lunch before heading out to help move furniture.
My Lunch


Dinner was out, and I had a huge salad. Then topped it off with just a small part of chocolate pie. I still came in good on my numbers but should have said NO to the sugar.

My workouts...were strong on Saturday and nothing on Sunday as I see the chiropractor Monday after work. I will make Monday my start of the workout week due to the holiday, switching my off day.

Saturdays workout:

Workout - Ellipse Fitness Circuit + Yoga class
Time of workout = 2 hrs
Cals burned = 663

Ellipse Fitness had a free community workout at my old High School.

We did 1 hour of changing circuits

Resistance bands
Push ups
Squats
Punches
Kicks - High knees
Karate moves
Skaters

Each circuit followed by 1 min of cardio
Jacks
High knees
Kicks
Oblique knee ins
Side twist
Jogs

Ending full runs back and forth of gym
Hops
Side ways
Lunges
Running
Running backwards

Sunday:
Off day - due to holiday week

Here is my workout today Monday:
Workout - Rachel Mac Back and Bicep (I only did 2 sets should be 3 sets)
Time of workout = 25 min + 5 min warm up
Cals burned = 75

Rachel Mac 4 Day workout

Warm up:
Zumba march
Arm circles arm chest openers
Overhead arms
Jacks and T -Jacks

Back:
Lat pull downs -15lb db 2x15
Rows seated - 15lb db 2x15
Bent over rows - 15lb 1x15 set 2 25lb 1x15

Back extensions - on the ball 2x15
Super mans - 2x30 sec

Biceps:
Alternating bicep curl - 15lb 2x15
Bar bell curl (used my body bars) - 15lb 2x20
Hammer curl - 15lb 2x15

MISSION - BIKINI

Rachel Mac Workout Legs

Image: www.bloodwatermission.com

This completes 2 weeks of the Rachel Mac Workout program, I feel sore but great!

This Saturday at 8am there is going to be a FREE community fitness event at my old High School that I will be attending. I can't wait to see the turn out, and will stay till about 9am then get ready for Yoga class at 10am.

Last night was cardio with my client and we got in a great 30 min sweat fest, finished up with some wall squats and stretch. I really feel like next week I can take it up a notch with her, she is adapting very well so far.

Guitar practice = 15 minutes (should have been 30 *sigh)

Workout - Rachel Mac Workout Legs
Time of workout = 25 min
Cals = 75 + 140 w/client

Week 2

Note from Rachel (I do my cardio at lunch but today could be rain)
"Every other day, you should do cardio after you strength train, but on legs day it’s a good idea to get some light warm-up cardio out of the way because your legs will be trashed by the time you’re done!"

Warm up -
2 min Jacks
Run lunges
High knees
Butt kicks

Rachel Mac Workout Day 4 - Legs

•Squats: 12x 3 (butt touching bench then 2 sets reg squats 15lb db)
•Weighted Lunges: 3 x12 15lb db (front and side like P90X)
•Sumo squats 3x12 w/15lb db - loveum ;-)
•Skaters 2x25
•Stiff-legged dead lift: 3x12 15lb db
•Glute bridges: 3x10
•Calf lifts 2x15 w/15lb db

Yesterdays Meals looked like this:
Breakfast

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
Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Cinnamon, ground, 1 tbsp 18 5 0 0
Breakfast TOTALS: 359 64 11 9

Lunch

Mozzarella Cheese, part skim milk, 1 oz 72 1 5 7
Mushrooms, fresh, 2 large 10 1 0 1
Ground beef, extra lean, 3 oz 199 0 15 16
Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Lunch TOTALS: 341 10 19 25

Dinner

Turkey, Louis Rich Smoked White Turkey, 2 serving 200 4 8 26
Bread, wheat (including toast), 1 slice 65 12 1 2
Dinner TOTALS: 265 16 9 28

Snack

Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Water, bottled, 1 serving 0 0 0 0
Pepper Cayenne or Red, 1 tsp 6 1 0 0
Lemon Juice, 1 wedge yields 1 1 0 0
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Snack TOTALS: 373 44 17 22

Snack 1

Cheese string Borden Mozzarella, 1 serving 70 1 4 6
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Snack 1 TOTALS: 151 22 4 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: 1,609 159 62 114

Deficiet = 224

MISSION = BIKINI

Rachel Mac Workout Chest and Triceps

Today my workout was tough! (SHOULDERS AND ABS listed tomorrow)

I struggled with just 8lb db since I am so sore. I really felt every movement and did just 2 sets.

I won't be doing my Yoga tonight, since I have a client but should be back to that class in about 8 weeks. Keeping my Saturday morning class, this gives me 1 day a week commitment to Yoga.

Change is good.

The girl I subbed for is out on maternity leave I have no idea who will be subbing the Saturday classes for her. I'm hoping to be paid this Saturday for Monday, which will make my weekend!

My food has been on track, except for dinners only being a Quest bar. No time after clients to eat since its so late, but my protein is barely "squeaking" by.

Here is my food:
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
Ground beef, extra lean, 3 oz 199 0 15 16
Mushrooms, fresh, 2 large 10 1 0 1
Mozzarella Cheese, part skim milk, 1 oz 72 1 5 7
Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Lunch TOTALS: 341 10 19 25

Dinner
Quest Protein Bar - Peanut Butter Supreme, 1 serving 220 20 11 20
Dinner TOTALS: 220 20 11 20

Snack
Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Water, bottled, 1 serving 0 0 0 0
Pepper Cayenne or Red, 1 tsp 6 1 0 0
Lemon Juice, 1 wedge yields 1 1 0 0
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Snack TOTALS: 373 44 17 22

Snack 1
Almonds, dry roasted, 0.5 oz (22 whole kernels) 85 3 7 3
Pears, fresh, 1 pear, medium (approx 2-1/2 per lb) 98 25 1 1
Snack 1 TOTALS: 183 28 8 4

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: 1,568 162 68 102

Deficiet = 300


Here is how yesterday ended up with my workouts:

Workout - Rachel Mac Workout Chest and Triceps
Time of workout = 30 mins + 30 min inclines + 30 min client
Cals burned = 300

Warm up:
Jacks
Arm open chest and circles
Twists

Week 2: Chest and Triceps

CHEST

•Chest press on bench - 15lb db 2x15
•Incline chest press - 15lb db 2x15 3
•Cable cross overs w/resistance bands 2x20 each position high/low

TRICEPS:

•Bench dips - 2 x20 bent knee
•Seated triceps press- Standing kickbacks 15lb db 2 x15
•Rope press downs - I did TRX standing pull ups 2x15
*Tricep kick backs - 2x10 15lb db

Lunch workout:
30 min inclines

After work:
Client Zumba (20 min)

MISSION = BIKINI

Rachel Mac Workout Week 2 Back and Bicep

Week 2, its a Killer!

Great news, I got my new client and love her and my x client that referred her to me! Plus she is wanting 2 days a week which = swimsuit mission POSSIBLE!

This puts me at 3 workouts a day on 2 days out of the week, so whats a girl to do but put a challenge out to my dear freind MARINEMAMA to join me! (feel the love woman)

Meals yesterday, clean but short. Due to dinner only haveing a Quest bar but I also made it to the studio to hang the Roller workshop flyers up. Things are moving in the right direction!

What you focus on = you achieve more of

Meals yesterday:
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

Oscar Mayer Turkey Breast, 6 slice 75 1 1 15
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: 250 27 8 20
Dinner

Quest Protein Bar - Peanut Butter Supreme, 1 serving 220 20 11 20
Dinner TOTALS: 220 20 11 20
Snack

Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Water, bottled, 1 serving 0 0 0 0
Pepper Cayenne or Red, 1 tsp 6 1 0 0
Lemon Juice, 1 wedge yields 1 1 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Snack TOTALS: 373 44 17 22
Snack 1

Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Almonds, dry roasted, 1 oz (22 whole kernels) 169 5 15 6
Snack 1 TOTALS: 278 33 16 7
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: 1,572 184 63 101


Workout - Rachel Mac Back and Bicep
Time of workout = 25 min + 5 min warm up
Cals burned = 75 + 112 = 187

Rachel Mac 4 Day workout (Week 2)

Warm up:
Zumba
Arm circles arm chest openers
Overhead arms
Jacks and T Jacks

Back:
Lat pull downs (with band) - 15lb db 2x15
Rows seated - 15lb db 2x15
Bent over rows - 15lb 1x15 set 2 25lb 1x15

Back extentions - on the ball 2x15
Super mans - 2x30 sec

Biceps:
Alternating bicep curl - 15lb 2x15
Bar bell curl (used my body bars) - 15lb 2x20
Hammer curl - 15lb 2x15

Lunch workout
30 min walk inclines

Client workout 25 min Full Body Blitz :
Warm up:
3 min step ups
1 min push ups
1 min crunches
Ball hip circles with arm circles
Non weighted bicep curls

Ball body bar crunch combo w/bench press - 20 9lb bb
Ball bicep/shoulder press combo w/hand turn
Ball hammer curls
Dead lifts straight leg w/kettlebell 2 x 20
Kettlebell swings forward - 1 min x 2
Kettlebell swings alt hands - 1 min
Kettlebell under leg lunges R and L - 2 x 15
Kettlebell halos 2x15
Chest flys
Tricep dips off bench
Squat dips touching bench edge

Cool down:
Back rounds
Shoulder/tricep stretch
Laying glute/ham stretch
Forward bend
TRX leaning body stretch

MISSION = BIKINI

Rachel Mac Workout Week 2 - Back and Bicep

Here is last weeks last workout when blogger was down, sorry.

I just ordered this swimsuit to motivate me to look like this by my mini vacation the end of June.

It's so cute :-) should make my chest look bigger too......

Like it for me?
Yes
No

I passed my CPR/AED test last night, so my certification is now up to date again. I also heard from the Yoga Studio owner, and I am on hold till he gets the logistics all taken care of. However I will be doing another Foam Roller Workshop there on June 5th....woo woo!

OMG.......Legs! I had to modify some of these moves since I was not at the gym but this workout is very home friendly.

I can't go that deep in lunges or squats due to my knees but I did do the lunges alternating front to back which really helped. First set front, second set back, third set front.

After today I will just list the workout Day number and body part, since this completes the 4 day workout.

Workout - Rachel Mac Quest Workout Legs Day 4
Time of workout = 25 min
Cals = 75

Note from Rachel (I do my cardio at lunch)
"Every other day, you should do cardio after you strength train, but on legs day it’s a good idea to get some light warm-up cardio out of the way because your legs will be trashed by the time you’re done!"

Warm up -
2 min Jacks
Run lunges
High knees
Butt kicks

Rachel Mac Workout Day 4 - Legs

•Squats: 12x 3 (butt touching bench)
Held a dumbbell sideways between your hands at chest level - 10lb db
•Weighted Lunges: 3 x12 15lb db (forward once backward twice)
•Sumo squats 3x12 w/15lb db
•Skaters 2x25
•Stiff-legged dead lift: 3x12 15lb db
•Glute bridges: 3x10
•Calf lifts 2x15 w/15lb db

Note from Rachel "It’s a good idea to track your strength training so you can make sure you’re pushing yourself; even if you just keep a notebook and write down the weights you use, that’ll help keep you on track and keep pushing yourself harder each week (Ed note: Gym Buddy is an awesome iPhone to track workouts)."

MISSION - BIKINI

I'm on week 2 of Rachel Macs 4 Day workout, and love it! I try to get up earlier to warm up and get in a 3rd set but it did not happen. Zap!

Shazam I cranked out a great workout regardless of the time, and my arms are feeling it. My back would be better with tighter bands even though I bound them from the ceiling and crossed them, so I will order a new one.

What's going on in T's world?

I got to sub Yoga Class last night!!!

It was last minute and I think I did pretty good considering I did not even have time to write up a routine. Some moves I added that I like, to add my own "flavor" since I love using pilates balls were:

Chair w/ball near knees hold for 1 min then to forward bend and repeat
Goddess w/ball at chest working upper and lower hold for 1 min
Goddess on tip toes w/ball at chest hold for 30 sec
Sitting forward bend with ball at feet
Childs pose with ball in front stretching arms out as you roll the ball away from you

I did lots of vynyasas, forward bend step back to downdog, to chaturanga and back to downdog to forward bend.
Warrior 1 and reverse warrior
Low lunge to crescent

Balancing
Stick
Dancer
Tree (you have to do tree right?)

Strength
10 - (5 each side) 1 arm on pilates ball modified pushup
20 Dolphin pushups
10 - Bent knee slow push ups

Moves I did NOT do:
Pigeon
Mountain
Bridge
Wheel


Ok, here is my workout this morning:

Workout - Rachel Mac Back and Bicep
Time of workout = 25 min + 5 min warm up
Cals burned = 75

Rachel Mac 4 Day workout (Week 2)

Warm up:
Zumba
Arm circles arm chest openers
Overhead arms
Jacks and T Jacks

Back:
Lat pull downs (with band) - 15lb db 2x15
Rows seated - 15lb db 2x15
Bent over rows - 15lb 1x15 set 2 25lb 1x15

Back extentions - on the ball 2x15
Super mans - 2x30 sec

Biceps:
Alternating bicep curl - 15lb 2x15
Bar bell curl (used my body bars) - 15lb 2x20
Hammer curl - 15lb 2x15

MISSION - BIKINI

Rachel Mac Quest Workout Day 3

I have made it 3 days and I am so sore! In a good way of course.
Sadly I had to drop down on a few of the moves from 15lb to 8lb on the last lift but still felt the burn.

Im going to use the pics from the last challenge for the start for this challenge.
Sticking with my spinach, and fruit in blender right after my workout, then when at the office eating my quest bar.

My morning meals look like this:
6.30 - 7.10 workout
7.15 Drink spinach/fruit drink w/out protein
8am Quest bar
10 am Oats

Workout - Rachel Mac Quest Workout - Day 3 Shoulders and Abs
Time of workout - 25 mins
Cals burned = 75

SHOULDERS:

•Overhead dumbbell press: 15lb db 12x3 (last rep 8lb db)
•Lateral raise: 15lb db 12x3 (last rep 8lb)
•Rear dumbbell raise: 15lb db 12x2
•Standing upright rows: 15lb 12x3 3

ABS:
(pick 3-5 exercises)

•Ab crunch machine - Used TRX 2x20
•Bicycle crunches - Used TRX 2x20
•Flat bench lying leg raise 2x25
•Plank - Done while doing TRX moves

MISSION - BIKINI

Full Rachel Mac workout here:
blog.questproteinbar.com/the-rachel-mac-workout/

FREE Quest bars here

ps, I am NOT getting any thing from Quest I just love the bars

Rachel Mac Quest Workout Day 2

Whats NOT to love about Rachel, Quest Bars, and her workout? So far, I am feeling every muscle in my upper body and its only day 2 whew that's good stuff! She RAWKS!

Note: I got the 28 day challenge pics loaded but not posted yet, maybe tonight.

Today I did this workout at home, so I did have some modifications on the rope pull downs. I used my TRX system and did my cable pulls with resistance bands.

It was an awesome workout!

Since I am out of whey protein, I decided to make my Monsters this week with just spinach and fruit (veggies and fruit) with a dash of olive oil and then get to the office and eat my Quest bar = D-lish!

Today was Peanut Butter Supreme and it is just as fabulous as the Almond Crunch and you really feel great eating these without GUILT! They are just like a texture of a sinful brownie, but so good for you. This adds 20g of protein after my workout and I am just fine with that.

Got up, drank my Fire Water (lemon wedges in 1 cup water and a huge dash of red pepper) Then headed downstairs to my fitness studio, cranked up some Zumba music and hit the workout hard...I am spent!

Day 2: Chest and Triceps

Workout - Rachel Mac Quest Workout Chest and Triceps
Time of workout = 30 mins
Cals burned = 90

Warm up:
Zumba moves
Arm open chest and circles
Twists

CHEST
(These are supposed to be sets of 3 I did 2 sets due to time)

•Chest press on a ball - 15lb db 2x15
•Incline chest press - 15lb db 2x15
•Cable cross overs w/resistance bands 2x20 each position high/low

TRICEPS:

•Bench dips - 2 x20 bent knee
(Ops - should have tried this but I did not see this, hey it was early cut T. some slack will do this next week: If you’re feeling strong, you can put a weighted plate in your lap)

•Seated triceps press- I did Standing double kickbacks 15lb db 2 x15
•Rope press downs - I did TRX standing pull ups w/elbow out 2x15

My meals have been clean too.

Breakfast:

Cinnamon, ground, 1 tsp 6 2 0 0
Mangos, 0.5 cup, sliced 54 14 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Coconut, raw, 25 grams 89 4 8 1

Breakfast TOTALS: 298 47 12 6

Lunch:

Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Broccoli, frozen, 0.5 package (10 oz) 41 8 0 4
Mozzarella Cheese, part skim milk, 0.5 oz 36 0 2 3

Lunch TOTALS: 217 9 5 36

Dinner:

Scrambled Egg, 0.5 cup 126 2 13 12
Jams, preserves, jelly, 2 tbsp 111 28 0 0
Bread, wheat (including toast), 2 slice 130 24 2 5

Dinner TOTALS: 367 53 15 17

Snack:

Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
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, 0.5 serving 60 2 1 12
Water, bottled, 1 serving 0 0 0 0
Pepper Cayenne or Red, 1 tsp 6 1 0 0
Lemon Juice, 1 wedge yields 1 1 0 0

Snack TOTALS: 430 46 18 33

Snack 1:

Apples, fresh, 1 small (2-1/2" dia) (approx 4 per lb) 63 16 0 0
Almond Butter, 2 tbsp 203 7 19 5

Snack 1 TOTALS: 265 23 19 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
1,698 181 70 121

Deficit = 215

MISSION = BIKINI

Here is the rest of the Rachel Mac Quest Workout:
www.blog.questproteinbar.com/the-rachel-mac-workout

Rachel Mac Quest Workout Challenge

Rachel Mac photo: Rachel Mac

Yesterday was my last day on the 28 day STRIPPED Tosca diet. I will do pictures and stats with results hopefully tonight.

Here is my last meal on the plan, and since it was my OFF DAY yesterday there is NO DEFICIT!

Breakfast:

Walnuts, 0.5 oz (14 halves) 95 2 9 2
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Cinnamon, ground, 1 tbsp 18 5 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0

Breakfast TOTALS: 344 55 13 8

Lunch:

Baked Potato, with skin, 0.5 large (3" to 4-1/4" dia. 139 32 0 4
Margarine butter blend, 60% corn oil margarine and 40% butter, 1 tbsp 102 0 11 0
Cashew Nuts, dry roasted, 1 oz 163 9 13 4

Lunch TOTALS: 404 41 25 8

Dinner:

Water, bottled, 1 serving 0 0 0 0
Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Lemon Juice, 5 wedge yields 7 3 0 0
Broccoli, frozen, 0.5 package (10 oz) 41 8 0 4
Mozzarella Cheese, part skim milk, 0.5 oz 36 0 2 3

Dinner TOTALS: 225 12 5 36

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
Pepper Cayenne or Red, 1 tsp 6 1 0 0

Snack TOTALS: 380 31 7 49

Snack 1:

Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Pears, fresh, 1 pear, medium (approx 2-1/2 per lb) 98 25 1 1

Snack 1 TOTALS: 218 28 2 25

Snack 2:

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

Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
1,690 170 53 150


I would recommend any of Toscas Clean Eat Diet books, and will continue my eating challenge with Carolyn (on Fabulous Fitness Team) and the 28 day Challenge she created.


Since I completed this meal plan challenge I decide to do Rachel Macs Workout Challenge she has posted on her Quest blog. Love Rachel!

It is a 4 day workout and its just a basic workout that works, so I will do this challenge for the next few weeks. Its heavy and short just the way I like it, but covers all body parts.....sweet!

Here is my workout today:
Workout - Rachel Mac Back and Bicep (I only did 2 sets should be 3 sets)
Time of workout = 25 min + 5 min warm up
Cals burned = 75

Rachel Mac 4 Day workout

Warm up:
Zumba march
Arm circles arm chest openers
Overhead arms
Jacks and T -Jacks

Back:
Lat pull downs -15lb db 2x15
Rows seated - 15lb db 2x15
Bent over rows - 15lb 1x15 set 2 25lb 1x15

Back extensions - on the ball 2x15
Super mans - 2x30 sec

Biceps:
Alternating bicep curl - 15lb 2x15
Bar bell curl (used my body bars) - 15lb 2x20
Hammer curl - 15lb 2x15

Here is the FULL Rachel Mac workout, plus she has a great egg recipe I will be making as mini muffins.
blog.questproteinbar.com/the-rachel-mac-workout/

MISSION = BIKINI