Angie's Fitness Ramblings

Worse than my clients..

2009-10-25T14:13:00.002-06:00

Sheesh, it's already been 3 weeks into this holiday challenge and I have to say I am pretty disappointed in myself.

My excuse could be I have been so busy with new classes, different schedule..blah blah blah...

What do I tell my clients when they tell me excuse after excuse? MAKE THE TIME...YOU NEED TO COME FIRST and PLAN!

Yes..all of those things I need to start doing...and starting NOW!

While I have seemed to backed away from the insane chocolate fits I was having before, now it's time to clean up my meals even more!

I just bought little notepads for every one of my clients to track their meals and plan to use one myself. I can't ask them to do something even I won't do, can I? So starting this week, its all goes in the notepad and if I have time in the evening I plan to put it into sparkspeople.com to see how I am doing. I am also going to do my measurements for the next 4 weeks on a weekly basis..just for my own doing, along with taking pictures each week as well. Now that the weather has turned cooler and I am wearing more baggy clothes, I need to make sure what I am NOT seeing is not being neglected!

Experiencing Doms!

2009-10-11T13:03:00.002-06:00

And it feels GREAT!

Saturdays Fit Chick Express class must have worked me pretty good! I feel an nice overall soreness, but mostly in the outer buttock area. It was the speed skates that got it there as it always does! (Hence, the reason why we do them!) We tried something a little different, 25 minutes of tabatas! It was fun! We alternated 2 exercises for 4 minutes 20/10 and did 5 sets. I loved it, so I plan to do it more often!

My workouts were great last week. Today is my day off from workouts. Again, I struggled with my nutrition. Each day I was off to a good start and then be days end, BAM!

Looking back, most of when I struggled was later in the evening. So my plan this week is when I think/feel I need to eat something after 7:30, instead I will do the plank...HATE the plank, but its a good exercise and by doing it, it will definitely take my mind of wanting to eat!

I also admitted to my husband that I think I need help..I am a chocoholic! Seriously! It's a bit scary! LOL. So no more chocolate in the house for a while.

This week I am starting some new Fit Chick Express classes her in Longmont, so I will need to find out when I can get my own workouts in. Usually in a smaller group, I can do the workout with them, so I am hoping that will work. I am not an afternoon or evening workout person, so my workouts need to be done in the mornings. I will get back to a routine starting this week which I do think will help with my bad eating habits. I think stress and a crazy routine that I was not used to, made me just want to stress eat! But no more!

Moving Forward

2009-10-05T19:27:00.002-06:00

I want to try to keep this updated at least every other day, but my weekend was crazily busy! I put together 8 weeks of workouts, one for the Fit Chick Express Workout Club and the other one for the Lose 10 Pounds Challenge. Then I had to video tape them and edit to get up ready yesterday. That itself was a workout and then I had a Fit Chick Express Trial class here in Longmont, where one person showed up, so I decided to work out with her. I burned tons of calories yesterday! Which is good, because I ate a lot of starchy carbs, which I usually try to avoid or eat minimal amounts.

So yesterday was my 15 day in a row of working out. So this morning, I decided to take the day off. My body was needing it and my knees are actually killing me. Think its more the weather than anything. I have arthritis in my knees, fingers and toes and when its cold and rainy they seem to hurt a lot more than normal.

PMS is what is tough this week though. I always want to eat non stop and eat chocolate, so I haven't been doing well at controlling the chocolate intake. My own fault that I bought it and have it in the house. Once its gone though, no more..at least for a while. ;0)

Other than that, meals have been pretty good. I didn't have the time to prepare for this week, so I did some pre-preparing foods today, but need to cook up some chicken breast, so plan to do that tomorrow. Thinking I want to get me a turkey to cook up and make some chili. All these cold days, my turkey chili would be perfect!

So my plan tomorrow is to do boot camp with the ladies in the morning. Cook up some protein (chicken, turkey) and keep the chocolate to a minimum!

Im Taking the Lose 10 Pounds Challenge

2009-10-02T15:45:00.006-06:00

Its been a long time since I posted on here, but I just announced my Lose 10 Pounds for the Holidays Challenge, and thought I would take part in this challenge as well!

I took my measurements this morning and this is how they look:

Weight: 132.2
BF: 23.2
Waist: 25.5
BB: 28.5
Hips: 36.5
Thigh: 22.25
Bicep: 10.75

So far today I have done pretty well with my meals.

Post Workout Oatmeal and Green Tea

Lunch- Chicken sausage, red peppers, apples and feta on Spinach

I got in a good workout and did a quick video:

Good Ol’ Tabatas…

2009-05-17T08:37:00.001-06:00

Saturdays workout was boot camp with clients. Was a pretty tough workout and my abs were still sore from Thursdays workout.

Meals were scattered, but pretty good. I know I could have done better…need to work on that.

I did chat a bit with a fellow trainer about my workouts and he made me realize I need to cut back on the boot camp workouts and do my own workouts or find workout partner to push myself harder. I do push myself hard in boot camp, but not as hard as I know I could, as I am the trainer and am watching form and stuff.

So my goal is to cut back on doing the boot camp classes and get in more of my own more intense workouts.

This morning as I was doing my workout, I realized I really miss pushing myself with heavy weights. Its been a long time, so that is what I plan to do..along with planning it. So today I will plan my workouts for the next month and see how things go.

After my weight training workout, I did 10 minutes of tabatas. First 5 were step ups with KB swings and last 5 minutes were step ups with squat jumps.

I feel great after that workout and am really excited to get started on my hard workouts this week!

Kick Butt Intervals

2009-05-15T13:36:00.001-06:00

I guess I should back up to Wednesday, as I got caught up with other things and didn’t get my blogging in.

Wednesday I did tabatas. Tabatas are 20 seconds of exercise followed by 10 seconds of active rest. I did 10 minutes and alternated between reverse lunges, step ups, jumping jacks, um…and I can’t remember what else. Was a great workout though!

Meals..oh..did well until suppertime and then just had a big old carb fest! LOL! Wings, egg rolls and mini burger. Yes, bad. But it was my one cheat meal this week.

Thursday morning I did some intervals and then did BC with clients. Was a toughie! 45 seconds of Push Press, Partner pushups, Forward/Reverse Lunges, Crab Dips and then intense cardio and abs. I was sweating real good!

Meals were much better yesterday too.

Now we come to Friday:

Intervals on treadmill…finished hard at 7.3 for 1 minute 30 seconds! Was ready to fall off! Love feeling like that!

Meals have been a bit crazy as I had an appt that kind of messed me up.

Bringing Back Some Turbo Jam

2009-05-12T20:30:00.001-06:00

I decided its time to cut back with the weights and add in more interval training and cardio.

I have this body (well lower body) that tends to build muscle very easily..which to some would be great, but to me, its annoying.

Anyhow, so my plan is to try to shed some inches (layers of fat per say) off my lower half by adding in more interval training.

I haven’t done my Turbo Jam workouts in a long time so thought it might be a good idea to change things up a bit. I think adding in more running on treadmill might be killer for my knees.

I am going to add in some body weight circuits and tabatas as well and just do the 3x a week boot camp.

This is my plan for the next 2.5 weeks anyhow. Then I will see where I want to go from there.

M1) Protein Shake

Turbo Jam- Cardio – 20 minutes

M2) Eggs with green peppers, sweet potato and parmesan

M3) Ground Turkey, broccoli, diced tomatoes and parmesan

M4) Protein Shake with Fruit

M5)Chicken breast, kale, diced apples, walnuts

Getting Back To Blogging

2009-05-12T08:20:00.001-06:00

It’s been a while since I have blogged here. It’s not that I haven’t been keeping up with my fitness goals, because I have, I have just had to prioritize a bit with other things.

But for the next few weeks, I am going to try and get back on schedule for keeping updated here with how I am doing and posting my meals and workouts.

So..Monday May 11th:

Intervals – 4 – 2 at 6.5 and 2 at 7 =10 minutes

M1) Protein shake

Workouts

M2) Eggs with spinach and chicken sausage, parmesan

M3) string cheese 1.5, dried prunes (3) , 8 almonds, kashi crackers (5)

M4) Ground turkey, green beans, diced tomatoes and parmesan

-choc treat- snack balls (3)

M5) Protein shake with light soy milk

M6) Chicken breast and broccoli

Workout was boot camp: Played card game. Was great workout-I was sweating pretty good!

My 3 Mile Run

2009-03-08T12:19:00.003-06:00

Ick..thats all I have to say is Ick...Oh and I am in my basement..which is why you see the water heater in the background! LOL

Operation Storm Force- A little scary!

2009-03-08T08:24:00.005-06:00

Today I am starting something new. Yes, its been a while since I have posted here, but doesn't mean I have not been working out, just busy other places.

I have signed up for a Operation Storm Force challenge. This is a super conditioning program put on by @JonLeTocq which is cruel and rewarding. Yes, those words both do go together when it comes to these workouts.

I have been having some issues with my back, so I waited until this week to get started, and it still doesn't seem a whole lot better, so I will just see how things go and do my best.

Today I will be doing the tester workout, which consists of a 5K run, 50 burpees (going to do frog jumps, burpees kill my back) and 300 high knees/jump rope, since I don't have a rower. Will post my times later.

Here are my measurments...ugh..thinking I shouldn't have eaten all those carbs yesterday! OH well, gotta start somewhere, right?

March 8th, 2009
BF 20.9%
Waist 26in
Belly Button 29.25 in
Hips 37 in
Thighs 22.5

And now the dreaded pictures. They aren't the best, but we are supposed to update them every week, so will just try to take better ones next week!

Now off to go time my 5K...wish me luck!

Good Day...

2009-02-06T18:37:00.001-07:00

So here are my meals for today:

M1) ON Protein Shake - WORKOUT - Prograde Workout
M2) 2 whole eggs, 1 white, broccoli, edamame and feta, with flax seed sprinkled on top and coffee
M3) Tuna (I am so trying....not a huge seafood fan!) with broccoli and edamame, mustard, lil italian dressing and cheddar cheese
M4) Prograde Craver and almonds
M5) Turkey Burger at TGIFridays with only half the bun, tomato, pickle and lettuce with steamed green beans and broccoli and a glass of wine. Hubby wanted dessert, so we shared brownie..my 2nd free meal this week.

My workouts consisted of KB burpee high pulls, KB swings and snatches. Followed by intervals on the treadmill:
Warm Up 1 min at 3.5
High 5.5 for 1 min
Low at 3.5 for 1 min
increased to 6.0 and then 6.5 for high
Intervals for 16 min, then 3 min cool down for total of 20 minutes.

My Fat Loss Journey

2009-02-06T06:41:00.001-07:00

I have to confess....over the past 5 months, I have let myself slip. I have gained some weight and body fat and when I look back, I can see that it is due to less activity during my day (not workout wise, but before I was training a lot more individual clients and doing daycare 5 full days a week) and at that time, I could eat up to 1900-2000 calories per day. So as my activity level started to slow down, I continued to keep my calories up. And now 8 lbs later...here is where I am at. I will "practice what I preach" and achieve my goals and will use this as my fat loss journal, documenting my meals, calories and workouts. I am going to try to do this on a daily basis, but hopefully at least every other day.

Each day I will be adding documenting every thing I do and eat throughout the day, until I reach my goal. I guess now would be a good time to set my goals:

1. I will drop my weight to between 120-123lbs
2. I will drop my body fat % to 19%
3. I will continue to do intervals 3-5x per week for no more than 20 minutes and no less than 10 minutes.
4. I will do weight training 3x per week.
5. I will take my measurements on a weekly basis to make sure that I am on the right track and making progress.

So there it is...I am human, I have fat loss struggles just as each of you do. I "fall off the wagon" but make sure I get back up again before I have let myself get too far.

3 Days..No Chocolate!

2009-01-22T09:22:00.002-07:00

I set up a challenge for 2 weeks on the Fat Blasting Boot Camp Forum to go without my dark chocolate for 2 weeks and I am 3 days strong! Yea me! It's my weakness and while I know it does have its many benefits, its sort of a way for me to focus on one thing to control..at least for now.

Yesterdays workout was intervals on the treadmill. Felt great, finished strong. Meals were right on track and felt great! This morning, this was my workout:
*BSS
*Underhand rows
*Leg Curl with Val slides
*Close Grip Press
*Lateral lunges with Val slides
*Shoulder Press

Great workout, was sweating and got my HR elevated!

So far, feeling good and strong!

Off to a good start

2009-01-20T08:48:00.002-07:00

My first day back from vacation and I was so pumped up for my workout! I truly love to workout! Love how I feel during and after!

My workout consisted of the Big 5 Circuit from Turbulence Training and then I did some tabatas with step ups and KB swings. Workout was great and my hammies are feeling it today. Did a little bit with boot camp class last night, but not as much as normal, as I had some new members.

My meals were good up until evening time. I had to run to pick up hubby from airport after BC, so I ate supper very early and was hungry later at night. So I had a rice cake with peanut butter. Not the worst thing, but obviously could have made a better choice.

Today's workout will be to video tape the new additions to the Fat Blasting Boot Camp Program. Will consist of 63 different exercises! Think I will be pooped when I am finished, but will be a great workout! Be on the lookout in February for all the great additions!!

Vacation was just what I needed...

2009-01-18T17:52:00.002-07:00

to realize just how much I need to take care of ME first! I did nothing other than answer some questions on my FBBC group over the period of 4 days. Nothing broke, nothing blew up, nothing crashed and I felt relaxed and great! Now knowing this, I am definitely going to make sure I am done working by at least 6pm most nights during the week and take at least one day off during the week.

I tried to eat as well as I could over vacation and did a little bit of exercise, but I am so ready for this next week! Clean eating! Lower carbs! Amazing "in the moment" workouts! But also to dedicate my time that I AM working, truly in the moment and right there, with that person, with those boot campers or with those preschool kids. Slowing down...

My first goal (setting some small ones) is to drop the dark chocolate for 2 weeks. Thats not too long, I didn't have any until last night, while I was home. How will I stop the cravings? Well, I know when I get them, right after I eat..I always want something sweet, so intead I am going to go brush my teeth! That will keep me from wanting chocolate in my mouth!

Fresh Start??

2009-01-12T07:57:00.002-07:00

You might be asking why the question marks...well its because I have been trying to "re start" my nutrition and fitness goals for about 2 months now. And with an extra 5 pounds gained, I now realize its time to get serious!

I start off good, then back track. And the funny thing is, I know exactly why...I am not putting myself first. I tell my clients to put themselves first all the time, but obviously I am not taking my own advice. So when my clients do tell me about their struggles, I do really know how they feel. And I don't like how I feel or look right now. For some reason, winter always seems harder for me. I think its because of the fact that my body is totally covered and I don't realize just how my body is changing until its too late.

But I am serious this time...I know that the longer I wait, the harder it will be to get back to where I want to be. I have already decided that 2 nights of the week, I will be done working at 6pm. The only think I am allowed to do on the computer on those days is blog here...which is a positive thing. I do plan to enter my foods into sparks for at least 2 week, if not longer, just to get me back on track. I already know what foods I have been indulging on that I just need to stay away from them. I know all the things I need to do, I just haven't been doing it.

So here is to a new week, and a fresh start. I am going back to SD Wednesday to see family, so this should be interesting....hard to eat when you are not at home, used to your own foods. But I will do my best and hopefully teach them some good eating habits as well!

If you read my blog..keep on me to blog, and clean up my eating! I would really appreciate it! Thanks!

Kettlebell power

2008-12-30T08:46:00.004-07:00

Got up, had my pre workout shake, then tried to decide between dumbells and kettlebells, and I decided on kettlebells.

I had printed of this Kettlebell Drill from www.liftkettlebells.com and thought I would give it a try and it went like this:

Jumping jacks
2 handed swings
rest
front squat left
front squat right
rest
windmill left
windmill right
2 handed swings waist
2 handed swings head
rest
military press left
military prss right
rest
jumping jacks
pushups
rest
2 handed swings
2 handed swings full
rest
1 arm row each side (8)
then I did some snatches and cleans. Still not getting the cleans very well..a lot of banging on my wrist..but the snatches I get better after warming up..just so hard on the hands! But I guess no pain, no gain!

Off to shower...GREAT workout!

Almost forgot to mention..only 2 days left until all the bonuses that are part of my Fat Blasting Boot Camp Program are all gone!! Make sure to check it out now!! Click HERE!

Cross Fit and Intervals

2008-12-14T08:31:00.001-07:00

Friday I kind of fell off the wagon due to being so busy, then starving, so I didn't eat all that well. I did Fat Blasting Boot Camp workout Friday morning, and burned some good calories!

I did boot camp Saturday morning , then took the rest of the day off from working…it was wonderful and I didn't feel guilty one bit! I ate a little better, but not enough calories. Husband and I went out for supper and I have grilled chicken and steamed veggies. I did have glass of red wine too.

So, this morning I decided to give crossfit a try. I have been talking to my friend Tammy about it and printed off a couple different workouts to try. Here is what I did this morning:

40 squats

2 pull ups

2 dips (did tricep dips on bench, not strong enough to do other ones)

30 squats

4 pull ups

4 dips

20 squats

6 pull ups

6 dips

10 squats

8 pull ups

6 dips

My heart rate was soaring!! Took me about 8 minutes. So I decided to go do some intervals as well. Did 1 min warm up, ran at 5.5-6.0 for 1 min and back down to 3.5, and did these 5 times, the last one I did at 6.0 for 2 minutes and was dead, but felt great!

Now to just get my meals in good and healthy today!

Happy Sunday! It's snowing like crazy and about 6 degrees…good reason to stay in and get work done!

Day #2 of my journey

2008-12-10T20:06:00.001-07:00

Went to chiropractor yesterday, so taking today off to let my back settle. Going to eat less today though..

M1) 100% ON Protein Shake

M2) 2 whites, 1 whole egg, broccoli and little bit of cheddar with pumpkin seeds

M3) Greek yogurt, cherries, protein powder and walnuts

M4) Chicken Tortilla Soup- handful nuts and dried fruit

M5) Chicken with peppers, cottage cheese and salsa

Day #1

2008-12-09T17:36:00.001-07:00

M1) 100% ON Whey

M2) Prograde Workout

M3) Turkey Scramble (GN)

M4) Beef/Chicken Stir Fry

M5) Raspberry scones(2) in greek yogurt little protein powder

M6) Turkey Meatballs (2) with broccoli, walnuts, raisins and feta

Workout: Fat Blasting Boot Camp workout #3 B

Kicked my butt!

My plan for this week...

2008-12-09T07:45:00.002-07:00

I decided that instead of thinking months in advance, I will just take it one week at a time. I posted HERE about what I plan to do up until Christmas.

So now to break it down...this week I will:

1. Plan my meals out of the Gourmet Nutrition

2. Workouts as follows:
Monday: Intervals -CHECK
Tuesday: Fat Blasting Boot Camp workouts - CHECK
Wednesday: Day off
Thursday: Boot Camp
Friday: Strength Training/ KB workout
Saturday: Boot Camp
Sunday: Off

3. Drink 100 oz of water each day

4. Get good sleep each night

5. Take time out for ME each day! To read, watch TV or do whatever I want!

Want to join me? Come join WDF forums!

Yes, Its Me...

2008-12-03T07:42:00.003-07:00

I know, I know..its been a very long time since I have been posting on here. But trust me, its been all for a good reason.

I finally completed my online fitness product! Yes, the Fat Blasting Boot Camp Program is now available, just click HERE! These workouts are kick butt! I even guarantee it!

Here is the latest comment on the workouts:

"I really like being able to "watch" the exercises being done versus just looking at the pictures of exercises. You see so much more and are able to do them correctly sooner."

Yes, there are online videos that show you how to correctly do the exercises, and you can watch a short clip of them HERE.

I also decided that I do need to be more regular in posting..just to keep me my toes, especially through the holidays. If you are looking for a place to keep you on your best behavior through the holidays, make sure to check out Women's Diet and Fitness Forums! A wonderful bunch of women there that will motivate and support you right through to the new year!

So today I did intervals on the treadmill..first time in like 6 months! I felt great too! I thought I would be dying, but I really think boot camp has helped me so much! I am on a mission...now that I have a little more down time, I need to work on ME now!

The Ultimate Gift of Health!

2008-11-28T06:47:00.002-07:00

On Wednesday, December 10, Dax Moy and over 250 of the world’s top fitness professionals will open the doors on the World’s largest ever health and fitness gift-giving, set to generate positive health for over 500,000 people this Christmas

The program, called ’12 days of fitness’ initially began when the UK’s leading fitness professional, Dax Moy, wanted to express his gratitude to his clients and offered them a gift a day for 12 consecutive days as his twist of the 12 Days of Christmas.

Last year Moy shared this idea with fellow fitness professional Pat Rigsby and they expanded the 12 Days of Fitness to include not only their own clients but to the world at large and gave fitness gifts to over 200,000 people who signed up at the site at www.12daysoffitness.com.

This year, with the help of 250 of the world’s top personal trainers, nutritionists, therapists and specialist fitness experts, the 12 days of fitness is set to become the biggest fitness gift giveaway in history with expected downloads of over 500,000 between the 10th and 22nd of December. “There’s never been another health event like this, where so many people stand to benefit from the expertise of true professionals for free” says Moy who has been working flat out to make this year’s 12 days a success.

“Fitness professionals from around the globe have contributed hundreds of e-books, reports, videos, meal plans and other free gifts in their hope of making 2009 the year that anyone, regardless or their location, financial situation or past failures, can finally reach their fitness goals and make those New Year’s Resolutions a reality once and for all.”

Perhaps the best part of the 12 Days of Fitness giveaway is that regardless of a persons health or fitness goals, there are going to be gifts specifically designed to help them achieve success.

“We’ve received gifts designed for busy mom’s, elite athletes, bodybuilders, back pain sufferers and pretty much anyone else you can imagine covering everything from fat loss to rehabilitation and everything in between.

There literally will be something for everyone this year and all of it free, making it, without a doubt, one of the most important gifts anyone will receive this year. After all, what’s more important than health?”

The 12 days of gift giving starts December 10th but those interested are urged to visit www.12daysoffitness.com right away to sign up for their free gifts.

Once enrolled, participants will get a daily email telling them how to access each of the new gifts that are being added each day as well as a reminder on how to access previous gifts.

To guarantee a healthy start to 2009, simply visit www.12daysoffitness.com today.

I need to log my meals...

2008-11-16T15:29:00.004-07:00

That is all there is to it! Even if I log them here, I need to do it. To keep me on track and a place to look back. I really want to eat better...just so stressed and working a lot lately that I am not planning as well as I usually do. Speaking of..Sunday is my planning day, I better get some veggies prepared and chicken cooked and maybe make some meatballs!

So far todays meals:

M1) Eggs with spinach, coffee with whey protein powder
M2) yogurt with apples and pears and whey pp
M3) Went for picnic with friends kids -1/2 turkey sand with hummus, apples and come chips...yes..bad..chips BAD!
M4) Craver and almonds
M5) Thinking turkey and some veggies..but not sure yet..something healthy for sure!

I took today off from workouts and tomorrow is Boot Camp. I need to plan out my KB workouts for this week, so here goes:

Tuesday: Strength 1- Supersets Maybe some cardio at end
Wednesday - Off
Thursday - Boot Camp
Friday - 20 Minute Blaster
Saturday- Boot Camp
Sunday Strength 5- Supersets
These workouts are all from Kettle Belle Body Workout by the way...

Kettlebell Transformation Contest Has Begun!

2008-11-12T19:48:00.002-07:00

Well, here is my latest thing! I have joined a KB transformation contest! I think this is the first ever one! If you want to join, we are only 3 days into the 30 day contest and you can join by clicking HERE.

I picked up the KettleBelle Body Workouts and am using them in this contest. They are laid out nicely and it gives me a good routine, which I would otherwise not have a CLUE as of what to do.

I am taking it a bit easy this first week, still doing workouts, but not as intensely as I will next week, due to doing a RESET program to clean out my system and RESET my body so that I won't be craving all the crud I have been putting in my body the past few weeks.

While the RESEST makes it easy, as I just have 3 shakes a day and 2 snack bars and can add some fruit and veggies, I am hungry a lot. I added it up and its only about 960 cals with the program stuff and no veggies. I am used to eating about 1800-2000 cals, so its been tough. Plus its making me really uncomfortable (gassy..sorry if TMI) and I really don't like that. I am hoping that it will eventually go away...like sooner than later! 5 days of this..not sure I can handle the cramps. BUT-nonetheless, if it works, I guess its worth it!

Workouts so far this week:
Monday -boot camp
Tuesday - Light KB training with client
Wednesday - OFF
Thursday - Tonight is boot camp

Tomorrow I plan to get in another good KB workout...one of the Strength workouts even though I should do more cardio..but want to give my back a couple more days after visiting chiro to swing that 26lb KG again!

Im Finally Feeling Good!

2008-11-01T15:55:00.002-06:00

So its been a long week, busy busy working on my fitness ebook project, along with training and preschool. But I was finally able to get back on track with my meals and workouts this week!

Well the meals I finally got back on track with 3 days ago. Amazing how getting back to eating every 2.5 hours and eating enough meals keeps me from craving chocolate and other bad foods. I guess I was in "experiment phase". Just how messed up can my body feel if I eat crappy! LOL

Well, that was the whole thing, I felt really crappy! But now I feel so much better and have really been enjoying the meal plans from Warp Speed Fat Loss. They are so quick and easy and all foods that I love, except for the fish ones, which I just swap out with turkey or chicken.

I am really missing the kettle bell workouts and am wondering if I should do them 2x a week and then my own strength training routine? I keep hearing so many good things about them, I just want to give it a go. Know of any KB transformation contests?? I would love to join one! Maybe I'll have to mention that to Caroline of Kettle Belle Body workouts.

Im Back...

2008-10-24T08:01:00.003-06:00

Finally got my back BACK! So now back to workouts...and along with that, getting back on track with meals.

I did boot camp last night, but not as hard as I had wanted. This morning I did the Fat Blast Workout from The Ultimate Body Sculpt DVD by Lauren Brooks. I did an interview with her a while back and you can read more about it HERE.

I really like this DVD cuz I can follow along, as I am still a beginner when it comes to KB workouts. Today I did the following exercises:
*KB Swings - 2 handed, overhead and alternating
*Deadlifts
*High Pull, Catch and Squat (really like this one!!)
*KB Front Squat
It wasn't as intense of a workout as I would like but I am starting back slowly.

I have my meals planned out for the day:

M1) Protein Shake
M2) CLEAN breakfast out with husband
M3) 2 HB Eggs and Hummus
M4) Ground Turkey and broccoli
M5) Protein powder, peanut butter and blueberries
M6) Chicken Breast and cauliflower/ red peppers

I don't do good with out a workout plan in hand, so here is what I plan to do:
3 days of boot camp
2 days of strength training workouts
1 day of kettlebell training

I am in need of some serious motivation and support, so will be posting things on twitter as well, if you wish to follow me there.

Frustration and Exhaustion

2008-10-18T09:13:00.002-06:00

Well as I said, Thursday night I could hardly move as my body just was shouting "NO"! So I took friday off and was planning on doing boot camp this morning, but my back is still not right. Sometimes after I haven't been to the chiro for an extended period of time, I need to have a couple sessions back to back. So on way to boot camp this morning I put in call and hope he will call me back soon. It was so hard not to join in with them this morning. I paced back and forth, like my body wasn't sure what to do ..weird. But hey, better to be addicted to working out than drugs!

Tomorrow I am taking a day for me. No work, no workouts, no nothing that I don't want to do. I really think I just need that. I have been working so hard on this fitness ebook I am putting together, I forget to stop and breathe! So tomorrow I will breathe..today I will work my ass off to get lots done!

My Plan Backfired..

2008-10-17T07:34:00.002-06:00

Well so much for taking some time off and not doing so much.

Saturday Boot Camp
Sunday My fat blasting boot camp workouts
Monday Boot Camp
Tuesday My fat blasting boot camp workouts
Wednesday Videotaped workouts for fat blasting boot camp workouts
Thursday Half of boot camp...my body literally was screaming STOP!! My quads felt like lead! I have not been that exhausted in a long time!

So, I am taking today off..plus I went to chiro yesterday and probably shouldn't have even tried boot camp last night. I do have a massage scheduled for today and I cannot wait! I might even take the next couple days off from workouts and start up strong on Monday again.

Another place I am not exactly on track, my meals. I am eating pretty well, just not planned. I have been super busy putting together my E-book, so I get all into that project and forget to eat or time just slips by. That needs to stop. I am thinking of doing a 24 hour fast, starting tonight after I eat supper. Something along the lines of Brad Pilon's Eat Stop Eat Program. I think Carmel is going to try it with me.

So stay tuned to see how the fast goes and I will keep you up to date on my ebook project! ;0)

Need to Make a Plan

2008-10-14T15:28:00.002-06:00

Ok..so I am finding out..well I knew this before...but I don't do well without a plan. I tend to over workout and not eat that well. Well enough of that. 2 weeks of that and I am going nuts! I do think I need to cut back on my workouts..and track some meals.

So here is my new plan:

2 Days of Boot Camp (which includes strength, cardio and abs)
2 Days of KB training or other strength training
1 day of recovery cardio, such as incline walking, brisk walk outside, or bikeride.

I plan to do this for a couple weeks and see how my body responds.

Also plan to enter meals on sparkspeople.com at least 3x per week just to make sure I am eating enough. I never worry about overeating unless its bad food, but instead worry about not eating enough to maintain my muscle.

So thats my new plan..and I am sticking to it..well at least for the next couple weeks! ;)

Starting Up Again

2008-10-06T07:45:00.002-06:00

So last week, I took a break. By a break, I mean I cut back on my workouts and just ate whatever I wanted. I ate about 80% clean, but ate a lot of carbs I don't usually eat. I felt my body needed the break and so did I.

But now I am back, I am ready to begin my maintenance phase. This means that I need to maintain eating about 1800 calories or more each day and get in my workouts. What it doesn't mean is that I am trying to cut my body fat or lose weight or gain muscle. I will continue to moniter my weight and BF every 3 weeks, just to make sure I am staying the same.

For the next 2 weeks, I am going to try kettlebell workouts. I received The Ultimate Body Sculpt and Conditioning with Kettlebells last week and am excited to give it a shot. I did part of the Fat Blasting routine without first watching how to do the exercises, which probably wasn't the best idea, but yesterday morning, I ran through the exercises to learn them correctly. Then I did the Fat Blasting workout, which kicked my butt! Kettlebells work my muscles so much differently than dumbbells. My muscles are sore in a different, better way. I am pretty excited about these workouts, as its something different and I get bored way too easily with the same thing over and over, which is why I am usually changing my workout routines up about every 3 weeks.

Will keep you posted on the KB workouts and maybe even attempt to video some of the exercises to show you...

End of Contest Pix

2008-09-30T14:26:00.004-06:00

Ok..so here's the pix. No real change except my waist thickened?? What is up with that?? My body fat went up too, which I am just plain giving up on! I lost 2 inches and gained .25 inch in my bicep. All in all, I feel great,have increased my endurance by doing boot camp and my strength by increasing my lbs in weight to the most I have in my life, and am proud of what I could do in just one month. Now its time to give my body a rest, focus on other things and maintain for a while.

Weight: 125. 4
BF: 19.2%
Waist: 25
Waist at belly button: 26.75
Hips: 36
Thigh: 21.75
Bicep: 10.25

September 8, 2008

Weight 124.6
BF 18.8% (omron)
True Waist 24.75
Waist 28
Hips 36.25
Thigh 22.25
Bicep 10

Unilateral Fat Loss Workout A

2008-09-28T14:17:00.002-06:00

This morning was workout A of the Turbulence Training Unilateral workout. I was going to take pics and measurements this morning for the twitter contest, but we have til tuesday at midnight, so I am going to wait until tuesday morning. I feel pretty good about it so far..so I guess we will see if there are any big changes or not. Now on to the workout...

*1 Arm Alternating chest press x 25lbs
*Deep step up x 15lb KB

*1 Arm DB squat with press (forgot the press last time..makes it a little easier-this one worked my abs in an awesome way!!) x 15lbs
*Elbow Out Row x 20lbs

*Pullover x 20lbs
*KB Turkish Get Up x 9lbKB

Still not sure I am doing these correctly...here is what its supposed to look like: KB Turkish Get Up

*Squat Jumps
*I didnt follow TT part, did crunches and jacknife instead

Was good workout and felt great after!

Tomorrow is recovery cardio..plan to do incline walking..either outside or on treadmill!

Hammies are sore!

2008-09-26T09:18:00.002-06:00

This week I decided to change to a different Turbulence Training workout and I am doing doing the Unilateral Fat Loss workouts. These workouts are a little bit longer than the other ones, due to the extra 2 exercises at the end.

I did Workout A on Tuesday. 1 Arm Alternating DB Chest press, used 25's. I usually put my feet on the bench, because my legs are short, but I about fell off bench, so had to put them down. I did 20lb Pullovers and my triceps are STILL sore! How insane is THAT?? Not even really a tricep exercise! But I love it! I did the KB Turkish get up for the first time. Interesting..I am sure it would have been really funny to watch. Workout B was on Thursday. Did KB High pull for first time, and hope I did it right. This workout is a lot of intense upper body and I thought I would be more sore, but I am not, which means I need to increase the weights a bit I am guessing. I did one leg deadlifts and then boot camp last night, so my hammies are so sore! And not close to my butt, but closer to my knees. Been a long while since those muscles were sore, which is great!

The other day at work, I had time in between clients, so I did 3 sets of leg extensions and leg curls, did medium weight and slow repetitions and then slow pulses at the end to feel the burn!

Boot camp was good last night, great workout. Then some of the BCers went out for a beer afterwards. Was fun, I so needed a night out! But boy, with just one beer, I sure don't feel all that great today!

Updates

2008-09-18T08:28:00.003-06:00

This week has been insanely busy! But I am still getting in my workouts and pretty much tracking my meals. I had my massage therapist tell me that my body looks great and she asked if I had lost weight and I said no, but trying to lose body fat...so maybe thats why I looked thinner. She also said my body is not all knotted up and that whatever I am doing, its working! Yea me!

Tuesday did TT workouts and then did full boot camp that night. I felt fine yesterday, so I guess doing both was ok. I took Wednesday off, and then this morning did Workout A.
I am up to 25lbs (50 total) doing incline press,and 25lbs with rows. The one leg bench squat, I am getting my leg down so that bench meets with bottom of knee..so pretty low. Using 15lbs for DB swings, but need to get a heavier KB..hopefully next month the funds will be up so I can get one or 2. Then I did my alternative to the squat thrusts, the Push up/ mt climber combo.

Tuesday night, I didnt get very good sleep and I am finding a pattern with my sleep and my eating habits. When I am overly tired during the day, I crave chocolate and sweets. I even wanted a Coke for gosh sakes and I haven't had one of those in years! I did have a craver to satisfy my chocolate craving and a Lipton Diet green tea, much better choices than chocolate and a coke!

Kick Butt Workout

2008-09-15T08:02:00.004-06:00

I took Saturday off, per my bodies instruction. I was starting to worry that I might be overtraining. The past 3 weeks have been as follows:

Monday: TT workout
Tuesday: Intervals in AM, Boot Camp PM
Wednesday: OFF
Thursday: Intervals/Recovery Cardio in AM, Boot Camp in PM
Friday: TT workout
Saturday: Boot Camp
Sunday: TT Workout

Wow..makes me tired looking at it!

So gonna try to cut down a bit and do more recovery stuff.

Yesterday's workout was Jan Fat Loss:

1A) BB Squats 65lbs x 8-8-12
2A) DB Incline Press x 25lbs x 8-8-12

1B) DB Row x 30lbs-25lbs x 8-8-12
2B) 1 leg bench squat x 8

1C) KB Swings - 15lbs- one hand x 8 each
2C) Push Up / Mt Climber combo x 12

Ab circuits:
Push up plank - hand touch x 10
SB Crunch x 12
SB X Body Mt Climber x 24
3x thru

Here is video of Push Up Mt Climber Combo I made up:

Here is my pix: September 9, 2008

2008-09-11T14:47:00.000-06:00

High Carb day

2008-09-11T14:32:00.002-06:00

High Carb day. Today is my high carb day so I've been eating alot of high starchy carbs. I'm trying to add some to at least every meal so I make sure I do get my carbs up there. I have had whole wheat tortilla with breakfast, slice of eziekel toast for snack and chicken breast on bun with fries. Yes, the fries are probably considered a FREE meal...but oh well, it was a lunch date with a friend and they were soooooo good!

My carbs were lower than 75 grams yesterday, so today I am shooting for 200 even though I am not tracking them.

This morning I did intervals on the treadmill and tonight I plan to do boot camp to burn some more cals!

Even though I am not tracking today, here is my food tracker that you can check out my meals: Angie's Food Log

ON my way to that goal of 18% BF!

2008-09-10T07:51:00.003-06:00

I am so bad at updating here...gotta get better at that! Hmm...too bad I couldn't do voice posts..might have to look into that somewhere....

I took pictures on Tuesday (yea I forgot at beginning of contest). Just means I need to work even harder in next couple weeks to see some huge changes!

I took measurements and will update on the side also, but here they are:

September 8, 2008
Weight 124.6
BF 18.8% (omron)
True Waist 24.75
Waist 28
Hips 36.25
Thigh 22.25
Bicep 10

My body fat has dropped and lost some inches...so yipee!! I just FEEL better and yesterday overcame a HUGE binging opportunity!

I have been getting in my Jan Fat Loss workouts 3x per week, and cut my boot camp workouts to 2x per week. Then one day of intervals and one day of SS cardio to work the lower body at incline on treadmill.

I will try to update more..yea, yea, I know I have said that before, but I promise! I am also on twitter, twittering all my stuff if you want to follow me there!

Thursday Already??

2008-09-04T12:15:00.002-06:00

Wow..this week flew by so fast and I have been doing so awesome this week with my meals and workouts! It's amazing how quickly my body responds to some clean eating! Dang! I love it! I WILL have that ROCK HARD ASS I always wanted! LOL

So a recap of my week...

Tuesday:
Intervals in AM on treadmill at incline.
Boot Camp in PM- hard!!

Wednesday:
Day off..my body needs it

Thursday:
TT Jan Fat Loss Workout B
Assisted Pullups x 10
BSS x 8-8-12 2x9lbKB
DB Chest press x 8-8-12 2x25 and 20lbs
Step Downs x 8 (no weight)
Mt Climber x 12
Siff Squat x 12-- felt uncoordinated with this ..have done it b4 and not so bad..hmm..

Plan to do ab circuit tomorrow morning and Saturday is bootcamp again.

My biggest struggle this week has been trying to go 3 hours between meals. I am used to small snacking in between the larger meals, but am really trying hard to space them out more and eat more at every meal. That and chocolate. Only monday did I have a square of dark chocolate, but none since, other than in my Prograde Craver. I been trying to make things that will help satisfy my chocolate cravings.

Here have been my ratios the past couple days. I am trying to do low carbs and then go up and then back down, along with 1-2 days of high calorie days.

Sept 1st: CALORIES CARBS FAT PROTEIN
1,688 91 69 176

Sept 2nd: CALORIES CARBS FAT PROTEIN
1,589 131 50 164

Sept 3rd: CALORIES CARBS FAT PROTEIN
1,564 94 69 149

Well..looks ok to me..I guess. Today is high carb, high calorie day...LOVE this day! I am looking so good too..so weird how quickly my body adapts to less carbs and CLEAN food!

Burning The Butt!

2008-09-02T08:22:00.002-06:00

This morning was intervals. The looked like this:

Incline (not sure how high, mine treadmill doesn't say)warm up for 2 minutes at 3.0mph.
High for 5.5 for 60 seconds and back down to 3.0 for 60 seconds. By the 5th one, I was dying, but I finished with 6 intervals strong! Then I increased the incline even more and did 5 more minutes.

I did fasted cardio this morning and am going to try that for the rest of the month. I am trying to change things up a bit from what I have normally been doing to help me get through this plateau. I am also going to do carb cycling. Yesterday was low carbs and I plan to do low carbs today as well, and then Thursday increase my carbs and Friday, drop them back down. I know this has worked for me before, so I hope it helps me to "get the best butt ever".

Twitter Transformation Contest...Turbulence Training

2008-09-01T08:46:00.006-06:00

Well Carmel and I have been talking this past week and we both have really been slacking for far too long. (I sound like a broken record, don't I ?) So we decided we would be each others trainers and be on each other to eat clean and get our workouts in.

We also decided to join the Turbulence Training Twitter Contest that goes from Sept 1-30th! Hell, I can kick ass for 30 days! This is it...this is my time!

I made the little twitter button to keep me motivated as well!!

So we picked the TT Jan Fat Loss Workouts. Today was workout A, which consisted of a warm up, squats, incline press, rows, 1 leg bench squat, swings and squat thrust with push up. Those last 2 about killed me! I did 15lb KB swing and then improvised with the squat thrust, so as not to put my lower back out of place, but still worked hard! I do know that I need to increase my weights next time though.

I also did an ab circuit from TT also.
Push Up Plank-hand touch x 10
SB Crunches x 15
SB X Body Mt Climber x 5
I did it 3x through and it was tough. I never work my abs, but this time I want to see some amazing abs when I am done!

Now to avoid carbs (well not all) and eat clean today! I already had a shake b4 my workout and my Prograde Workout after. Breakfast will probably be eggs and veggies...my favorite!

Relaxing Weekend On the way...

2008-08-30T11:11:00.003-06:00

Yesterday morning, my client didn't show up, so allowed me time for an adequate workout:

Bulgarian Split Squats 3x12
Underhand Rows 3x12 (20lbs)

Hip Extensions on bench 3x12
Tricep Dips on bench 3x10

Walking lunges 3x12
Reverse Grip Pulldown 3x10 (60lbs)

I was planning on doing boot camp this morning, but my lower back was acting up. So did one round of walking lunges w/ press, spiderman climb, side squat w/ curl press, MB push ups, walking lunges w/ press, speed skate, side squat w/ curl press and then did running ladders.

Then I went to chiro. I might take tomorrow off..still not sure..depends on how I feel.

Last night after work, I had some popcorn, but it was a small bag. I am really going to try to cut out carbs this next week. Monday morning I will take pix and measurements again to see where I am at. I need to get my BF done by someone with the calipers to find out a more accurate number.

Burning Some Gooood Calories!

2008-08-28T09:45:00.002-06:00

This week I have been good so far! Tuesday I did 15 minutes of intervals on the treadmill. I did them at an incline, to work the butt! Tuesday night was boot camp in which I burned almost 400 calories in the workout alone and within an hour had burned almost 700 calories! I love that your body keeps on burning calories after a workout like that!

Boot Camp consisted of running from cone to cone with MB over head, then 15 DB swings, side shuffle back with MB and 20 Crunch to knees. This was repeated 4x, then we did some band work for upper body and then ran some laps. This was repeated 2x. GREAAAT workout!

Yesterday was my day off from workouts and today I did intervals again.

I really have to try to eat more on Tues and Thurs, since I am doing 2 workouts. Sometimes it so hard to eat so much though! For most days, my calories are between 1700-1800. I try to keep them lower on Wednesdays when I don't workout.

I need to remember to wear my HR monitor more often so that I can see how many calories I am burning during my intervals and my strength training workouts...

Turbulence Training Transformation Contest-Time To Vote!

2008-08-25T20:29:00.000-06:00

I just spent 5 minutes reading about all the finalists in Craig Ballantyne’s latest Turbulence Training Transformation Contest.

I mean, I feel like these success stories have removed EVERY excuse I could possibly come up with. It’s amazing what these guys and gals accomplished in just 12 weeks.

Makes me feel bad that I dropped out and didn’t try harder. But dang, what tough competition I would have had! I followed Karla for quite some time and she was a huge motivator for me until I fell off the wagon. She truly inspired me though and she looks amazing!!

The finalist’s accomplishments include…

1) “Catherine Beats Fat Loss Plateau By Losing 14 Inches, 14
Pounds, and 5% Body Fat - And She Looks 14 Years Younger!”

2) “Kerry Cuts Cardio and Loses 6 Pounds to Get 6-Pack Abs at Age 51″

3) “Abby Lost 13 Pounds and 5% Body Fat, Fits Into Size 4’s, and is Back to Her High School Weight!”

4) “Karla Got Her Rock-Hard Body and Lost 15.2 Pounds, 6.65% Body Fat, and 14 Inches While Exercising LESS Than Before”

5) “Mark Burns 6.2 Pounds of Belly Fat and FINALLY Gets Abs”

6) “Barry Finds It is NEVER Too Late to Burn Fat & Regain Health, Losing 11.5 Pounds and 11% Body Fat, While Burning 5.5 inches of DEADLY Fat From His Waist”

7) “Shanda, a Turbulence Training Skeptic, Loses 16.2 lbs, 6.3% body fat, and 17.25 inches in ONLY 12 Weeks”

Cast your vote here: Transformation Contest Voting!

Loooong Day...

2008-08-25T20:07:00.002-06:00

Ok, so I guess this week might not go as planned. It's a very busy week and I had a client take a 6am spot for 45 minute sessions M-W and F, so my plan to do my weight workouts just won't work those days. At least not the ones I have planned due to lack of time. Today I did do some bulgarian split squats, underhand rows and some KB swings-one handed. I got my HR up and was sweating in less than 15 minutes, so at least I did something. Here were my meals for the day..

	Calories	Fat	Carbohydrates	Protein
Breakfast
100% Whey Gold Standard, 1 serving	120	1	3	24
Prograde Recovery, 0.5 serving	100	2	16	7
Egg, fresh, 2 large	149	10	1	12
Egg white, 1 serving	17	0	1	3
Jennie-O Lean Smoked Turkey Sausage, 2 oz	100	5	3	8
Athenos Feta Cheese (Traditional), 0.13 cup	47	4	1	4
Peppers, sweet, red, raw, sliced, 0.25 cup	8	0	2	0
Spinach, fresh, 0.25 cup	2	0	0	0
Coffee-Mate Hazelnut Sugar Free, 2 tbsp	30	2	2	0
	573	24	28	59
Lunch
Land O Lakes, Salted Whipped Butter, 1 Tbsp, 0.25 serving	13	2	0	0
Tyson boneless, skinless chicken breast, 5 oz	125	1	0	29
Cauliflower, cooked, 1 cup (1" pieces)	29	1	5	2
	166	3	5	31
Dinner
Tomato products, Hunts Diced Tomatoes w/ Basil, Garlic, and Oregano, 0.25 serving	13	0	3	0
85% Ground Beef, 4 oz	291	17	0	32
Chick Peas, 0.5 cup	135	2	23	7
Zucchini, 1 cup, sliced	29	0	7	1
Athenos Feta Cheese (Traditional), 0.25 cup	90	7	2	7
	557	26	35	47
Snack
Almonds, 10 almond	69	6	2	3
	69	6	2	3
Snack 1
Walnuts, 0.13 cup, chopped	102	10	2	2
Lean Dessert, 1 serving	130	3	7	20
Kraft Jello-o Brand Fat Free Sugar Free Pudding, Vanilla, 0.13 Serving	3	0	1	0
	235	13	10	22
Snack 2
Extend Bar, 1 serving	150	3	2	11
	150	3	2	11
	1,751	75	83	173
	1530 - 1750	53 - 61	103 - 118	161 - 184

Rough Week

2008-08-24T15:48:00.003-06:00

This past week was a recovery week from my vacation. It seemed really busy, but went fast thank goodness! I got in 7 workouts in 6 days....hmmm...no wonder I was exhausted all week! I took today off, due to too many squat thrusts yesterday make my back all screwy again. It sure is getting old..this damn back, but I have lived with it this long, I just have to figure out what things I can and cannot do. Hard sometimes, such as when doing boot camp with my bootcampers, I feel like I am slacking off when they are working so hard, but I guess I will just have to sit some of the exercises out so that I don't hurt my back anymore.

My meals for friday were as follows:

Breakfast

Calories

Fat

Carbohydrates

Protein

100% Whey Gold Standard, 1 serving

120

Prograde Recovery, 0.5 serving

100

Coffee-Mate Hazelnut Sugar Free, 1 tbsp

Egg, fresh, 2 large

149

Egg white, 1 serving

Peppers, sweet, red, raw, sliced, 0.25 cup

Spinach, fresh, 0.5 cup

Athenos Feta Cheese (Traditional), 0.25 cup

503

Lunch

Broccoli, cooked, 0.5 cup, chopped

Peppers, sweet, red, raw, sliced, 0.13 cup

Athenos Greek Style Hummus, 0.75 tbsp

Jennie-O Lean Ground Turkey, 2 oz

La Favorita Whole Wheat Tortilla, 0.5 serving

Athenos Feta Cheese (Traditional), 0.07 cup

210

Dinner

Turkey Burger, Jennie-O, 4 oz

160

Cauliflower, cooked, 1 cup (1" pieces)

Walnuts, 0.5 oz (14 halves)

281

Snack

Cottage Cheese, Nonfat, 0.33 cup (not packed)

Greek Gods Plain Yogurt, 2 oz

100% Whey Gold Standard, 0.5 serving

Woodstock Organic Peanut Butter Smooth/Salted, 1 tbsp

Cocoa, dry powder, unsweetened, 0.13 cup

281

Snack 1

Prograde Cravers, 1 serving

180

Snack 2

Think Thin Pink, 1 serving

240

Act II Butter Popcorn (Microwave), 3 cup

330

1,786

113

151

1530 - 1750

53 - 61

103 - 118

161 - 184

Considering I had the popcorn that evening, the numbers didn't look all that bad. I was starving every day this week! I am sure it was from all the calories I was burning.

Last night, hubby and I went out to eat. Now normally I would pick chicken and veggies. But I decided that our "night out" from now on, I will use as my free meal. So last night I had pizza. BUT it was chicken pizza with red peppers and black olives and it was so dang tasty! Oh, I forgot that I had some hot wings before because I was literally ready to eat my glass I was so hungry! Today hasn't been the best of meals either, but nothing really bad either. I finished the pizza from last night and had a latte (sugar-free). Other than that, I have eaten good. I am working on getting in my water, as I haven't drank as much as I normally would have by now.

This is the last week of my workouts. Then I am going to decide between some KB workouts or this other workout I just picked up, called The Last Stubborn Seven Pounds. I might give that one a try also. Who knows..all depends on how I feel next week!

I am back and ready to work HARD!

2008-08-22T07:56:00.000-06:00

So I have been MIA for a while. Last week I went to visit family in MN and then met up with some girlfriends for a girls weekend! It was a blast! But, I got totally all off schedule and being a very scheduled person, it has taken a lot of time to get back on schedule this week. Mostly its been sleep. I feel like I could sleep forever these days!

So, yesterday I decided, enough of this, "I will eat clean tomorrow", or " I am going to reach my goals" bull crap. I need to stop talking about it and DO IT! So, this is it! My plan...and I will reach my goals! I so need the support, so if you could leave a comment to keep me on track, I would really appreciate it!

Here is my new plan:

M-W-F ~ I will do my strength training workouts
T and TH ~ 10-15 min intervals in AM and Boot camp in the PM
Sa ~ Boot Camp in AM
Sunday ~ OFF

I will track my meals daily and also check my measurements and BF weekly. I am going to wear my HR moniter when I workout too to see how many cals I am burning. I have the bodybugg, but let my membership lapse, but it might be something I add back in in the future, as its a great way to see how many calories I am burning daily.

So far this week, I did intervals on Monday, weights on tuesday and boot camp, wednesday was day off, thursday was intervals and boot camp and today was weights.

Here were my meals from yesterday:

Breakfast

Calories

Fat

Carbohydrates

Protein

100% Whey Gold Standard, 1 serving

120

Prograde Recovery, 0.5 serving

100

Coffee-Mate Hazelnut Sugar Free, 1 tbsp

Zucchini, 0.25 cup, sliced

Summer Squash, 0.13 cup, sliced

Kraft Mexican Style 4 Cheese Blend (2% Milk), 0.13 cup

Egg, fresh, 2 large

149

Egg white, 1 serving

Extra Virgin Olive Oil, 0.5 tbsp

512

Lunch

Tyson boneless, skinless chicken breast, 4 oz

100

Broccoli, cooked, 1 cup, chopped

Raisins, 7 raisins

Walnuts, 0.5 oz (14 halves)

Kraft Mexican Style 4 Cheese Blend (2% Milk), 0.13 cup

300

Dinner

Kroger Chick Peas (canned), 0.25 cup

Broccoli, cooked, 1 cup, chopped

Turkey Burger, Jennie-O, 4 oz

160

Athenos Reduced Fat Feta Cheese, 0.25 oz

285

Snack

Prograde Cravers, 1 serving

180

Snack 1

Pears, fresh, 0.5 pear, medium (approx 2-1/2 per lb)

Almonds, 12 almond

132

Snack 2

Blueberries, fresh, 0.5 cup

Silk, Unsweetened Soymilk, 1 cup, 1 serving

100% Whey Gold Standard, 1 serving

120

241

1,649

116

150

1530 - 1750

53 - 61

103 - 118

161 - 184

Workouts Are Going GREAT!

2008-08-10T16:00:00.000-06:00

So I love my new workouts! They are busting my butt! I just hope they are shaping it too! ;)

Thursday I overdid it though. I did my workout in the morning and then did boot camp that evening with my clients. I felt fine when I was done, but the following morning, my back was killing me! So, again, I need a chiro appt. This is getting old, I am so tired of being in pain! I want to work out so hard, but then this happens, its just plain NOT FAIR!

Anyhow, I am going to be leaving Tuesday to go visit family and friends for 6 days, so won't get much posting done here. BUT I do plan to do some type of workout most of the days, even if its only 10 minutes!

Intervals Today

2008-08-06T07:55:00.000-06:00

I was debating whether to take the day off or not today, since I got home from training my client late, but thought...intervals don't take long!

So, on the treadmill I did intervals like this:

2 min warm up at 3.0
2 min intervals at 5.0-5.5
1 min low at 3.0

repeat 4x

Cooldown for 3 minutes at 3.0

Then I stretched! I am sore from yesterdays workout, mostly in my lower body, but thats what my focus is now, so yipee!

I am bowing out...

2008-08-05T14:04:00.000-06:00

Yes, I know..bad me. But I haven't been able to keep up with my blog for the TT contest and know I have no chance of winning. I just haven't had the motivation for it, which sucks. I hope Craig doesn't come over here and kick my butt...I have been keeping up with my TT workouts though! But now I have decided I wanted more focus on my lower body for a while. My plan is to lift heavy, less reps for upper body and moderate, more reps for lower body and see how things go.

Here are my workouts:

Workout A:
A1) Romanian Deadlift x 12
A2) Pushups x 15
B1) Split Squat x 12
B2) Reverse Grip pulldown x 10
C1) Walking lunges x 15
C2) Side Plank x 30 seconds

Workout B:
A1) BSS x 12
A2) BB Row x 10
B1) SB Leg Curl x 12-15
B2) Close Grip DB press x 12
C1) Sumo Squat x 12
C2) SB Jacknife x 12

If I have time and energy at end, plan to do 3 sets of 25 KB swings with 15lb KB.
I plan to do intervals and body weight circuits on my days off of strength training. I have also set up some health goals, that you can read about HERE.

Carmel and I have also been doing daily challenges, which keep us on our feet and in line! You can also sign up for health challenges delivered directly to your email 3x per week! Just visit ==>HERE!

So there you have it..my update and my goals! I will try to post at least 3x a week to keep you updated!

Took Some Time Off

2008-07-29T11:24:00.000-06:00

Ok..so its been a week. I haven't stopped my workouts and such, but I did take from Thursday until Sunday off to visit a friend. Here is pix of us with the Seattle skyline in the background:

I had so much fun and was so relaxed. Time away from life, work, responsibilities and fitness. We did some "fun" eating, but mostly we ate pretty well! This was my favorite spot to sit, on her front porch, looking at the bay and the mountains each morning:

Come Monday though, I was just not ready for my week to start already! I did get in some KB swings and Forward lunges with MB push press, but wasn't really feeling it. This morning I got back into my DB Superset Fusion workouts and while I struggled through them, I felt great when I was done.

My friend and I, we did a lot of soul searching, fitness talk and stuff. It was good to have someone who is as much into fitness as I am. We really decided it was time to start hitting it hard and prioritizing our busy, crazy schedules! So that's exactly what I plan to do!

6 Weeks left in TT Contest! YIKES!

2008-07-14T16:45:00.000-06:00

PROGRADE CRAVERS IS ONE YEAR OLD! TO CELEBRATE, THEY ARE HAVING A 10.00 OFF SPECIAL! JUST USE THE COUPON CODE: cravers (all in lower case) Click on the cravers below to place your order NOW! This special only last until FRIDAY the 18th! These are the best tasting snack bars I have EVER tasted!

Now that being said..onto my workouts. I have finished the Big 5 Circuit! Those were some amazing workouts! I loved that they were quick, but kicked my butt at the same time! NowI have moved onto the BW-DB Fusion Supersets Fat Loss Workouts. Now these take a bit longer, which is fine, but I plan to adapt them to work, even if I am short on time.

Today's workout was:
1. DB BSS
2. Decline Push up
3. DB Step Ups
4. Renegade Rows
5. KB 1 arm swing
6. Dips

I didn't have time to do the abs, so I plan to do workout A and workout B ab work tomorrow.

I was sweating very much after this workout and breathing hard! Either I am out of shape ( which I doubt) or it was a killer workout! I don't take breaks in between any of the sets, to keep my heart rate up. I figure I can use it as my cardio, since I a not doing any cardio on machines.

The Renegade Row was a killer, I did them with DB instead of kettlebells though. I think I did something wrong..my elbow hurts a bit now, but hopefully it will go away!

(photo courtesy of bodybuilding.com)

PMS is draggin me DOWN!!

2008-07-09T08:38:00.000-06:00

For some reason..I just can't stay away from chocolate and other things I should be avoiding. Plus I am ravenous all day long! So, in hoping that this time pasts SOON, I am going to try my best to just get through it! LOL

I went to chiro again yesterday because my back was still hurting. Had to have my clients move things around and get things set up for their workouts because I just couldn't function! I feel a little better today, but he suggested no workouts for couple days. So I just did some upper body today..nothing too strenuous. I do some reverse grip pull downs and tricep dips. Then I did my push up challenge thing for the day. 15-13-10-10-Max(15). It was a little tough, considering my upper body was little tired from the other two exercices, but I am ready for Week 2 now!

Monday's Workout

2008-07-07T07:45:00.000-06:00

Well, despite the pain in my back, I did Workout B of Big 5. The only adjustment I had to make was to do my rows sitting down, because when I stood up, there was a shooting pain going up my back. Think I will give my chiro a call and see if I should go back in. I hate not being able to work out to my full potential..its very frustrating for me. This has been an on going issue for many years and now that I know there is really nothing I can do about it, I just have to deal with it...so I do.

I also did my workout for the 100 push ups challenge. I did 12-12-10-10-10. Still wasn't too tough, but I am guessing the weeks to come are going to be very tough!

My meals this week, I plan to follow the meal plans in the Warp Speed Fat Loss Program.

I read through it last night and all the meals look pretty similar to what I am already doing, but to have them all planned out and all according to body weight, what a bonus! Since I am still in the TT Challenge, I will finish off with the TT workouts, but plan to give the Warp Speed Fat Loss Program workouts a try after.

Pain sucks...

2008-07-05T13:44:00.000-06:00

I got up this morning and I am really sore. My lower back is so sore and I am not quite sure why. I joined my boot campers thursday night and felt it a little bit after that...maybe the one leg alternating toe touch?

Anyhow, did Workout A of Big 5 and my back was hurting, but I pushed on through and finished strong. I FINALLY started the 100 pushup challenge too. Did my first days of push ups, 10-10-8-6 and max which I did 15. It wasn't bad at all, but looking at the upcoming days, looks pretty rough!

Did some rolling on my foam roller after my workout on my back and leg. Might have to do it again later, cuz it still is really sore...

I Am Back..

2008-07-03T10:00:00.000-06:00

I have been really busy lately and no time to update here, but now I am here...and will try to post at least a couple times a week. Things are finally starting to slow down for me..which is great!! I finally got my eating back on track this week. I FEEL great and look great! I love what just hard workouts and eating clean can do for a body!

So here I am, after a KILLER workout this morning! (Don't mind the sleepy, just out of bed look) I am still doing the Big 5 Circuit Workouts. This is week 3 I think and for some reason, I don't recall Workout C being this difficult? Maybe it was the added weights I did, but dang..it kicked A$$!

It's a barbell circuit which consists of the following exercises doing each 15 repetitions:
A)Squat (45lbs)
B)Push Press (20lbs..could have used more)
C)BB Bent Over Row (45lbs)
D)Forward Lunge (20lbs)
E)Mountain Climber (BW)

Rest 1 minute in between and repeated 3x! Yea, I was sweating like I had just run 5 miles and huffin and puffin! LOOOOVE me workouts like that! I am totally digging the way my arms are looking too. I have always wanted nice, toned arms and I finally have them!

So back to the no more cardio for me...well, I have still not done any cardio machine in over 2 months. It feels GREAT! For one, I hate doing cardio. Instead I have been doing bodyweight circuits 3x per week, along with my circuit strength training. So this is my plan, when I finish the TT challenge, I am going to start making up my own circuits and trying this out on my clients and see what happens and if they like it better!

Sucks to be sick!

2008-06-22T17:26:00.000-06:00

So yesterday I woke up feeling just not quite right, but tried to on with my day. About noon, it hit me..I was sick. I had stomach cramps and my head was on FIRE! I laid down on the couch pretty much the entire day and tried to sleep. Bad thing is, I can never sleep when I am sick! So I just laid there, miserable!

Finally I took some ibuprofen and that took away the fever....today my stomach is still a bit icky...but I feel I am on the way to recovery.

The bad thing, I took today off from working out, so thats three days off from workouts...so frustrating! Not to mention all I ate yesterday was stuff that sounded good. Tea, toast, crackers, ice cream and soup.

So tomorrow I will do Workout C of Big 5 Circuit. Time to get back on track here!

Big 5 Rocks!

2008-06-19T17:21:00.000-06:00

So, I am on week one of the Big 5 Circuit Workout from Turbulence Training. It is quick, but kicks my A$$!! Wednesday I did some one legged squats and bulgarian split squats and I can tell you it is working my butt like you wouldn?t believe! On days of of the Big 5 Workouts, I am doing circuits for cardio. I got the circuit routines from Turbulence Training?s BW-DB Fusion Fat Loss Workout. Again..kicking my A$$! Here is one of the circuits I did yesterday:

*Y Squat x 15

*Mt Climber x 12

*1 Leg RDL x 6

*Burpees x 8

*Squat Thrusts x 8

REST 60 Seconds

*Waiters Bow x 12

*Spiderman Climb x 12

*Push ups x Max reps

*SB Jacknife x 12

*Jumping Jacks x 60

*Plank on SB x 30 seconds

REST 60 Seconds

Repeat?I did the whole thing 2x thru?

KILLER!! Let me tell you my heart was popping out of my CHEST! If you are ready to start doing some A$$ kicking workouts, give the Turbulence Training 21-day trial a try!! You can find out more by clicking ==> HERE!

Cardio...or is it??

2008-06-17T15:18:00.000-06:00

So today instead of the bike (still afraid to try the bike), I did some circuits from the Turbulence Training BW DB Fusion Fat Loss Workout.

It went a lil' something like this:
1. Y Squat
2. Diagonal Lunge
3. Offset Push up
4. Spider man Climb
5. Jumping Jacks

Rest 1 min

1. Prisoner Squat
2. Step up
3. Push up
4. Reverse Lunge
5. Squat Thrust

Rest 1 min and repeat!

My heart was a poundin!! Was good circuit though! I am so on a mission to drop this lower body fat!!

67 Days Left of Turbulence Training Contest

2008-06-16T09:01:00.000-06:00

Ok, I am going to officially start my carb cycling today. 3 days low and one high. I did it through the FYM challenge and it worked great!! I also added a countdown ticker to my blog to help me countdown the days until the TT contest ends...67 days!! I need to kick in in gear!!

This weekend my husband ran a marathon! (Good job Destry!! ;0) ) And as I thought about all the determination he had to do that, it helped me decided that I needed to gain that kind of determination with my own goals!

Another thing, I threw on some shorts yesterday and just was not happy with my legs. That cellulite crap is really a downer for me! Seriously, my legs are rock hard, but there is freaking cellulite still! So damn frustrating!! It also looks worse when I eat too many starchy carbs and not at least 85% clean. Hence, while the carb cycling begins TODAY!!

While I have been trying to avoid cardio, I think I am going to have to find the right type of cardio that will help me to diminish the cellulite, but at the same time, not cause my back to hurt. (Damn back)......yea, my mood isn't all that good today!

So I started the Big 5 Circuit Training from Turbulence Training today. Dang..it kicked my butt!

Monday's Workout:
Warm up
A)DB Squat (2-15lbs DB)
B)Decline Pushup
C)Inverted Row
D)DB Reverse Lunge (2-15lb DB)
E)SB Jacknife

First set of 12, second of 10 and third of 8. My HR was definitely up there, but was good workout. I didn't do intervals, going to try them on bike outside tomorrow.

Now off to prepare meals for the week!

Struggling and Wondering...

2008-06-11T14:52:00.000-06:00

I am doing really good with my workouts. I took the advice of Craig and others on the TTmembers site and yesterday did bodyweight circuits instead of intervals.
Here is what I did:

1. Prisoner Squat x20

2. Jumping Jacks x 45

3. Push ups x 15

4. Side Jumps x 40

Rest 40 seconds

1. Alt Forward Lunges x 10 each leg

2. SB Ab Crunches x 15

3. DB Rows x 20

4. Jump Squats x 10

Rest 40 seconds

1 Split Squat x 10 each leg

2. Spider Man Climb x 10 each side

3. Reverse Crunches x 15

4. Bicep Curls with bands x 20

Rest 40 seconds

Repeat first set of circuits

DONE!

I was average in difficulty, but felt good to do something different. Today was lower body workout from 30 Day Max Fat Loss. I am not doing weights with my lower body, instead concentrating on form and doing a count of 4-0-4....I think thats right. (Craig gave me this advice a lOOOOONG time ago..so I am following it again).

Ok..so the frustration? I can't get my eating right. I am a very scheduled, organized person and the past couple weeks my life is all over the place! So what that means is I am not eating at the right times or the right foods. Another thing is that I am hungry all the time! I can eat and not even an hour later I am hungry again! Usually I can tell its because I lacked in some protein or fats, but lately I have been eating the same things that I was before and didn't feel this way.

Maybe my metabolism is increasing. So what do I need to do? Eat more? Cuz I know its not good to be hungry, but dang..most days I am around 1800 cals, so eat up to 2000? Anyhow..so thats my frustrations lately....

Going on week 4 of 30 Day Max Fat Loss

2008-06-09T10:23:00.000-06:00

After this week of the 30 Day Max Fat Loss, I am going to move to the Big 5 Circuit Workouts.
I can't believe how fast I am increasing my weights right now. Maybe it was because I just didn't pay any attention before or that I didn't push myself hard enough.

Flat Press from 20lbs to 25
Barbell Row using 45lb BB ( that itself amazes me)
Reverse grip pull down 50lbs today, but need to increase
Close grip DB Press 15lbs to 25lbs
Underhand row 45lbs to 62lbs
DB Rows 20lbs to 25lbs
Shoulder press 15-20lbs

This in 3 weeks!

I might give the elliptical machine a try this week to see if it affects my hip.

Meal this week, following the Carb Rotation Diet by Jayson Hunter.
Here are my meals planned for today:
I already ate my first 2 meals and I am still hungry! I don't think I do well w/out my eggs in the morning, so might add some eggs and veggies right now.

M1) 100% Whey (Workout) Prograde workout
M2) Maple Walnut Apple Oatmeal (Gourmet Nutrition)
M3)String Cheese /Almonds
M4) 4 oz chicken/Cauliflower Saute/Brown Rice (GN)
M5)Blueberry Smoothie (GN)
M6) Taco Pasta Salad (Eating For Life)

Total calories PLANNED : 1875

Big Mistake!

2008-06-06T08:00:00.000-06:00

Yea, so I now know that intervals on the treadmill are OUT! My hip really hurts today...as much as I hate cardio, this is still really frustrating! I took today off, because it is lower body day and if I did anything more, would just cause more pain and I would end up going to the chiropractor.

So, my next plan is to try the bike or elliptical machine for intervals. I am going to give my hip enough time to recover first, so I can determine which machines will not affect it.

If anyone is out there..I so need some support with my eating. Maybe its just PMS, but these past 2 weeks have been out of control! I so need to get back on track with my eating!!

Well, I broke down...I did Cardio

2008-06-05T07:47:00.000-06:00

My plan was to NOT do cardio for this TT Contest. But yesterday I was feeling a little bit like doing it, so I did. I was a little worried, because I had not done any cardio in about a month.

I changed up my intervals a bit. Started out slow, did 2 minutes of warm up at 3mph, then did 30 seconds at 5mph, rest for 60 seconds, high for 60 seconds, rest, high for 90 seconds, rest and repeated. I actually didn't feel that bad. I thought I would be all out of breath, but nope, I felt GREAT! I do think that by doing supersets, it does help a bit with my cardiovascular. I get winded sometimes and have to rest ( usually I don't rest at all in between sets).

Then one bad thing? I can feel it in my right hip today. I really think that when I do cardio, it causes inflammation, due to the bulging disk I have in my right hip. That was the reason I was going to try not to do cardio. I think I will try to find other alternatives....finding anything that won't cause the pain, even though I have lived with it for so many years, I would rather NOT feel it if I don't have to.

One observation...in NOT doing cardio on a month, I have not had any negative results and I don't think its affecting my gains at all either. I have been doing 4 strength training per week, so that might have something to do with it also.

I have done all my workouts so far this week, still one left, which I will do tomorrow. We have friends coming in on Saturday, when I usually do my workout.

Yesterday was my hubby's birthday, so we have pizza and garlic bread and chocolate cake. Guess I will chalk that up as my high carb day for the week. Today..back down again.
I have been doing really good, with no planning this week!

Oh, one more thing! I started a pull up challenge while I was doing the FYM challenge, and have kind of slacked off. I really want to do this. I want to be able to do 5 either chin ups or pull ups on my own. So I need to set that goal. I guess I could have it set the same time the TT contest ends. Ok..so there, I set a goal. 5 chin ups or pull ups by contest end! Anyone else want to join me!?

Oh What a "Starchy" Weekend!

2008-06-03T10:10:00.000-06:00

For some reason I went CRAZY this past weekend with starchy carbs! I had WHITE breads...which I haven't had in years! Lots of fries, pizza, and the list goes on and one, but I don't want to talk about it..makes me SICK to think I ate all that ...and in ONE weekend! Good thing I worked my butt off in the yard Sunday to burn some of those calories off!!

So, Monday was a new day...fresh start...!!
It was also the beginning of Week 3 of the TT challenge. I did Workout A...all upper body. Still "me no likey" the rear delt flys, but I did them, just didn't increase weights. I am really liking the face pull though. It's different...and I can really feel it. I still am not getting DOMS in my upper body. Today I can feel a slight soreness in my biceps, but thats it. Maybe I am not pushing myself hard enough? Time to increase the weights maybe?

But, today was that lower body workout that make me sore for 4 days last week. Yea, I was already sore immediately AFTER the workout, so I know I will feel this tomorrow. I am trying to increase the weight without going too heavy, I don't want to build any more 'butt' muscle.

Meals have been good this week! Had my yummy Turkey Sausage and Sweet Potato Hashbrowns for breakfast. I cannot say it enough..I LOVE my Gourmet Nutrition Cookbook!

No daycare kids today, so that means a day off! Well a morning off anyhow, I have clients this afternoon and tonight. I'm off to get stuff done!

End of Week 2 of TT Challenge

2008-05-31T15:16:00.000-06:00

Ok, its actually NOW official that I am in the challenge. I got my measurements and pix taken today. Not the best pix and I forgot to have a newspaper.

Here are measurements:
5/28/08

Weight: 125
BF: Calipers 19.02%
Waist 25. 75
Waist at Belly button 28
Hips 36
Thigh 22
Biceps 10

Today was the end of 2 weeks of the 30 Day Max Fat Loss workouts. I finally am feeling better after having sore legs (mostly quads) for 4 days!

Yesterdays workout was quick and all upper body, and todays was lower body. I still have not done any cardio since I have started this challenge. It's a little scary, just because I am wondering if I will see some results without it, but I don't miss it!

I haven't even had the time to get in any bodyweight circuits yet either, so hoping to do those this coming week.

Still using my Gourmet Nutrition Cookbook for the majority of my meals. I love that thing! Trying to keep my cals around 1600-1800. Don't want to lose any muscle that I have now!

Tomorrow is recovery day. Either plan to do early morning walk or plant bushes.

Time to Update

2008-05-29T07:24:00.000-06:00

Ok...so I joined the Turbulence Training Contest...officially! Yea me! I still need to write out my goals and plan to do that this weekend.

I have been doing the 30 Day TT Max Fat Loss workouts.

Ok..so to back things up...last friday I did Workout C and Saturday morning I did Workout D. Both were really good workouts. Then over the weekend, we went up to the mountains to relax and sit in hot tub and it was GREAT!

I was supposed to do Workout A on Monday, but didn't. I did it Tuesday morning after my client left. It consists of a lot of upper body work and I worked hard and thought my upper body would be sore, but it wasn't. BUT yesterday I did Workout B, which is lower body and can you say DOMS!!! Wowza! I did this workout already last week and didn't feel this way. I would guess it was due to the increase in weights...or should I say using weights. The first time I did it I only used my BW and no weights. But wow...I am walking funny today, so plan to do some rolling on the foam roller and stretching.

So far my meals have been super good! I planned the last couple days, but not today. I still have a good idea of what I will be eating. It will be a lower cal day due to taking the day off from workouts.

Body Weight 100

2008-05-22T08:00:00.000-06:00

Today I did the Body Weight 100 workout 2x thru. Only had 10 minutes to get in workout and honestly, my body is still saying NO!

The Bodyweight 100 consists of:

20 Prisoner Squats
20 Push ups
10 Jumps
10 Inverted Rows
20 Alternating Forward Lunges
15 Close-grip Push ups
5 Chin-ups or Inverted Rows

I got this idea from Craig Ballantyne of Turbulence Training. I am currently having one of my clients do it also. She totally ROCKS doing it!

No Workout Today

2008-05-21T07:00:00.000-06:00

I had a client at 6am at home today and then when we were finished, my body was saying "take the day off!" Make sure to listen to your body when it comes to working out. Here are some tips to look for to make sure you are letting your body recover enough. I am always asking my clients how they feel, if they are sore, is it normal are they sleeping ok. Never want to overdo it, it just prolongs the

All new workouts this week, my body needs to recover. I am guessing that all the stress in my life right now is taking its toll on my body. I am trying to not let it get to me, but sometimes it just does. I am SO looking forward to this weekend! I took Sat-Monday off and am going up to the mts for some peaceful R & R!! I will come back a NEW WOMAN!!

Lower body workout

2008-05-20T09:28:00.000-06:00

Today was Workout B from 30 Day Max Fat Loss from Turbulence Training.

It consists of split squats, RDL, reverse lunges, elevated push ups, bicycle crunch, and stability ball crunch. I didn't use any weights, other than the RDL. I will eventually use some, but not this week.

I had protein pancakes for breakfast, but didn't use the blender for them and the cottage cheese made them a little soggy. Lesson learned!

I think I will take measurements this weekend and then go to the TT forums to enter the contest! Its so much easier to work that much harder when you have the motivation of a contest!

If you want to join me, join TTMember.com and let's kick some butt!

Recovery Day

2008-05-19T08:02:00.000-06:00

Today was a recovery day. My hamstring is still tight and sore and I did work out pretty hard the last 2 days. I went for a nice 20 minute walk?I LOVE spring?when its so nice and fresh outside!

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Today is busy day, as most of my days are. Didn't plan meals, but will use ones from past weeks. Time to get back on track!

Sunday's Workout- A New Start

2008-05-18T08:50:00.000-06:00

Sunday's Workout- A New Start

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Today I started the TT 30 Day Maximal Fat Loss Program. I am still debating whether I am going to join the transformation contest or not. Probably so, what have I got to lose but FAT! I will have more time to really work hard at this in June, so I think I can make it work! And it ends right around the time of my Girls Weekend in MN, so I can look amazing!

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I purchased the special that Craig had going on a couple weeks ago and the best part (well its all good..lol) but I get a 6 month free membership to the TT forums. I love the forums, there is so much information there and Craig is always giving awesome advice!

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My workouts today consisted of all upper body:

Flat Press

Barbell Row

Reverse grip pull down

Rear delt-fly (I absolutely despise these!!)

Close grip press

Incline curls (another NON-favorite)

Face Pull--this is interesting one..I had never tried it before, but it was cool and I felt it high in my back.

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I added Joey Atlas's 10 Minute Trouble Spot Tune Up, which is where I need some extra work!

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I pulled one of my hamstrings at work the other day, which was Thursday, and its still very tight! Might have to ice it and apply some stinky ben gay. Really pulled when I was doing deadlifts.

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I am trying an experiment -- NO cardio for 4 weeks to see if I can still make progress. The TT workout I am doing is 4 days of lifting, so I plan to just add some body weight circuits to 2 more days.

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Well I am off to get some work done! Need to re-work my personal training site!

Tuesdays workout

2008-05-14T15:01:00.000-06:00

Yesterday was my FYM workout. It was a good workout, but lately I just don't feel like I am working very hard....maybe its just all me.

Did the spiderman push up. Dang that things hard! I can only do 8 total. Might have to make that a goal..to get to 12!

Even though my meals weren't planned, I ate pretty clean.
M1) Protein shake / workout/ prograde
M2) Ranchers Omelet
M3) Prograde Craver
M4) Chicken and veggies
M5) Yogurt and protein powder
M5) Hmm...cant remember..!

FYM TC Results!

2008-05-12T14:41:00.000-06:00

Here are my stats:
BEFORE (2/17/08)

128 lbs
Size 6-8
Waist (at belly button) 29 inches
Hips 36.25
Thigh (for my own use) 22.5

AFTER (5/04/08)

124.8 lbs
Size 6-8
Waist (at belly button) 27.25
Hips 36
Thigh 22.5

So total of 3.2 lbs, 2 inches lost

Not a whole lot of change,but I feel better and leaner. Its so much harder to get changes in numbers when you already fit, which in a way kind of sucks.

Here are some pix:

Interval day...

2008-05-12T14:37:00.000-06:00

Today I did intervals on the treadmill. I thought I would be more tired, considering I have only done cardio like 3x in the past 3 weeks, but I felt great!

Warm up- 3.5 for 2 minutes

High intensity 5.5 for 1 min

Low intensity 3.0 for 1 min

Repeat 6 x.

I have my meals prepared and have done well so far! Last week took week off from planning and ate whatever I felt like eating?so having a tough time of not just "throwing into my mouth" whatever I want!

I am excited for the FYM Makeover Event to start! If you haven't yet signed up, do so by clicking HERE!

I?m Still Here?

2008-05-07T14:04:00.000-06:00

I finished the FYM Transformation Contest. I am not as happy with my results, but that is my own doing?more to come?

Cheat /Free For All

2008-04-29T19:33:00.000-06:00

Ok..so today I decided to do my high carb day, because this is the last week of the challenge and I need to take pictures this weekend. Well, not only did I eat a ton of carbs, I stuffed my face with anything and EVERYTHING!

The ONLY good thing is that I worked out this morning and did 4 sets instead of 3!

So, to tell my sins to my readers, I am going to show you what I ate today, as long as you promise not to get sick!

M1) 100% Whey / Prograde Workout
M2) Eggs with veggies and cheese and eziekel toast w/ organic peanut butter
M3) Prograde Craver
M4) whole wheat tortilla, red peppers, ground turkey, broccoli and hummus
M5) Mr Goodbar ( I can't even stand the taste of milk chocolate and almost threw up, but still at the whole thing!)
M6) Bacon Club Chalupa from Taco Bell ( but there wasn't even any bacon it????), broccoli
M7) Snickers and freaking cookie!

Ok..so thank GOD I didn't total my meals, but looking at it, had to be around 2500-300 calories! I feel like I should go work out again tonight!

So, this means, NO more cheats until Sunday after pix, NO more complex carbs, only veggies and NO SWEETS!

I KNOW I can do this and I WILL!

End of Week 11 for Challenge

2008-04-27T18:22:00.000-06:00

Only one more week of the Fit Yummy Mummy Transformation Challenge. YIKES! And with not being able to do cardio, I'm a little worried.

On a positive note, I am looking and feeling GREAT! I don't know what is it..the FYM workouts, the Prograde supplements, the constant cardio, or the clean, lower carb eating. Whatever it is..its working! I feel lean and strong and I am seeing some amazing changes, especially in my lower body!

Let's see..to catch up on my workouts...
Friday I did some pull ups, chin ups, leg extensions and leg curls, stretched and that was all.
Saturday I took off...and I felt crappy all day. I wanted to go for a walk, but it was freezing outside and windy as heck!

This morning I did my FYM workout...some squat w/ shoulder presses, 1 arm push ups on med ball (which are still really difficult and I'm afraid to hurt my rotator cuff again), underhand rows, deadlifts and ab work. Then to try and get my heart rate elevated, I did one round of the following exercises:
*20 squats
*20 push ups
*24 Alt Lunges
*20 Y squats
*20 T ups ( these were so easy, they used to be so hard! )
*24 Hip Bridges

So I have my foods ready for the week and plan to carb down as the weekend gets closer. Good way to get some good pix!

No Cardio Per Drs. Orders

2008-04-24T18:54:00.000-06:00

So I went to Sports Medicine Dr to try and find out whats wrong with my lower back/hip. He wants me to get a MRI, some Xrays, take some anti-inflammatories and NO CARDIO FOR @ WEEKS! YIKES!

There is only 1.5 week left in the Fit Yummy Mummy Transformation Contest and I am not able to do any cardio? That is making me nervous. I guess cleaning up my eating 100% would compensate for no cardio, but dang, thats hard to do! Especially since this week hasn't been one of my good weeks.

Yesterday I took the day off from working out and had a high carb day and I had pizza. Why oh why do I always end up eating a high carb meal on my day off? Sheeesh...This morning I did my FYM workout and added some extra lower body exercises, then no cardio...

My meals weren't all that bad today, just trying to make sure I ate enough (and for lunch had another piece of pizza, but only one!). I think I did that for sure, but think I might have overdid it on the chocolate.

Tomorrow is new day, and I only have next week to finish off this contest good and hard! I can do this! I know I can!!

Still in the Swing of Things...

2008-04-22T15:42:00.000-06:00

I am on track and feeling good. I have been eating so good and have been getting in my awesome workouts! I am NOT going to overdo it this week though.

Monday I did intervals on the treadmill. Warm up of 3.5mph for 2 minutes, high at 5.5mph for 1 min, low at 3.0mph for 1 min x 6.

My meals for Monday were:
M1) 100% Whey Shake
M2) Ranchers Omelet
M3) Prograde Craver
M4) Pesto Chicken
M5) Classy Chicken
M6) Snacks throughout the day when I am craving chocolate: almonds and dried apricots

**Most of my meals are taken from the Gourmet Nutrition 2.0 Cookbook and they are absolutely delicious and easy!

Today was Fit Yummy Mummy Advanced Bonus workout. I did alternating underhand rows with 20lb DB's. Yea me! I still can't get past using the 15lb DB when I do the Squat Thruster (which is a squat with shoulder press). I still struggle to get 10-12 reps out.

I did some extra lower body workouts too. I did some hip bridges with 35lbs on my abs 3 sets of 12 and then some pulses of 12. I also did some speed skate lunges 3x24. I am hoping that these little extras will help to diminish the ugly cellulite that I have.

Todays meals were:
M1)100% Whey shake WORKOUT Prograde Workout
M2) Sunrise Sundae
M3) Turkey and Vegetable Fettucine
M4) Peanut Crunch Bar
M5) Chicken Taco Salad
M6) Almonds/Apricots

Meals total: 1650 calories

Great workout day!

2008-04-20T19:18:00.000-06:00

Todays workout was Fit Yummy Mummy Advanced Bonus #2.
I did some deadlifts, 1 leg lunges, cross body mountain climber, reverse crunches and good mornings. Was a great workout and I felt great! (Good thing I took yesterday off).

Then I did intervals on the treadmill:
Warm up 3.5 for 2 min
High 6.0 for 1 min
Low 3.0 for 1 min
6 intervals

I also took a walk today too and it felt great! I miss walking. I stop once the weather gets cold, but now its been so nice! The only thing is that my shins hurt when I walk too fast.

Working Myself Into Muscle Exhaustion

2008-04-19T12:50:00.000-06:00

Yes, that is how I feel. I have posted before about overtraining and the signs and symptoms of it. Well today, I feel it. I kind of had a feeling yesterday, when it was supposed to be my cardio day, but instead I did supersets of leg extensions and chin ups and then leg curls and pull ups. My muscles are still very sore and today I had no energy when I did try to do cardio! ( I also forgot my post workout shake..which is very important..will post later).

It has not only been about the overtraining, but I'm overworked and overstressed. The ONLY think that was in my control this week, was my workouts, which is why I think I overdid them.

I do plan to do my strength training and cardio tomorrow, but the rest of today, is my day off! I plan to eat clean, which by the way I did a great job on this past week! One free meal, which was the Chicken Sandwich and fries from Good Times. Today I had my sugar free, soy, hazelnut latte, my treat. Other than that, all clean and healthy meals. I did better early in the week planning, but still did good when I didn't plan.

So today is my time to relax in the sun and just let my muscles rest! That also reminds me I need to get myself an appointment for a massage! ;0)

Feeling Sore Today

2008-04-17T15:09:00.000-06:00

After Tuesdays workout, my body is so sore! To add to it, I did the Torch Your Thighs circuit yesterday morning and in between the circuits, I did 10 negative pull ups and did this a total of 3 times. Last night, my neck was so tight!

So this morning, when I had to do the 1 arm medicine ball push ups, I was struggling! I was only able to do 5 on each arm for a total of 10, because my upper body was so fatigued. I also added some extra lower body exercises after my Fit Yummy Mummy Workout.

I did some bridges with 25lbs on my abs, 3 sets of 15 reps and then 10 pulses. Then I did one leg hip brides, 3 sets of 10, and of course stretching. I can really tell a difference when I don't stretch. My lower back and glutes (on my right side) get so tight to the point its painful at times. So remembering to stretch is very important for me!

Today is my high carb meal day. I didn't plan this day, but am watching what I eat. So far my meals have been:

M1) 100 % Whey shake -WORKOUT- Prograde Workout
M2) Spinach Feta Omelet
M3) Grilled Chicken Sandwich and Fries (Free meal)
M4) Blueberry and Strawberry Protein shake
M5) ??

We are going out on our 'date' night, but I plan to eat probably some form of grilled chicken and veggies.

Kick butt workout

2008-04-15T19:28:00.000-06:00

I took Monday off, I had some stomach bug still lingering from the weekend. My cold has seemed to end, so I am finally feeling like myself again. I did eat good on Monday though. I planned my meals and my calories were a little low, but with no workout, I think its fine.

This morning I did my Fit Yummy Mummy workout first. It is the Advanced Bonus #2 workout. The hardest part of this workout was the Decline push up with one leg elevated. The first set I did 8 on each leg. Second set, I did 10 on each leg and the last set I did 10 total, switching feet in between. So I did a total of 46 push ups! Oh, but wait, I was not done with them YET!

Then I decided it was time for me to do the Bodyweight 100. So I got everything ready and had my stop watch ready to go?..I did it in 3 minutes and 4 seconds, and believe me, I was barely breathing by the time I was done! In the bodyweight 100 challenge, I did 20 push ups and 15 close grip push ups. So for my daily total, I did 81 push ups. WOW! Now that Bodyweight 200 doesn?t look quite as bad as I thought! There is only a total of 50 push ups in that one!

I wore my body bugg, but haven't had a chance to see how many calories I burned during the workout. I need to wear that thing for a couple days again to see where my calorie range should be.

Todays meals were:
M1) 100% Whey Shake
M2) Prograde Workout
M3) Sunrise Sundae ( Gourmet Nutrition 2.0 recipe...as most of them are)
M4) Peaches and Cream Omelet
M5) Mint Chocolate Shake
M6) Turkey Meatballs and Broccoli
Xtra) String Cheese
3 Dried Apricots w/ 6 almonds

Total daily calories: 1776

Sundays Intervals

2008-04-13T17:08:00.000-06:00

So this morning I did intervals. Even though I felt cruddy. I was planning on doing the Bodyweight 100 also, but my stomach was telling me different. Plus my upper body is quite sore from yesterdays workout.

So intervals on the treadmill went like this:
Warm up at 3.5 for 2 minutes
High at 6.0 for 60 seconds
Low at 3.5 for 60 seconds
(Repeat 6x)

My body was saying do more..so I did...
High at 6.5 for 60 seconds
Low at 3.5 for 6o seconds

AWESOME workout! Made me feel less guilty for my crappy eating yesterday.

Today I have some type of stomach bug, so my meals have been very few. Had my usual eggs with veggies for breakfast, had some soup for lunch and then had a mini bagel with organic peanut butter and some mixed nuts. Thats it so far. Hope to eat good for supper, but just don't know what yet. Nothing actually sounds good, so its hard.

I do have foods ready for this week, so tonight I am going to sit down and write out my meal plans for the week. I hope to get in more cardio this week too, as last week, with my icky cold, I didn't get in enough workouts.

Training for the chin up challenge

2008-04-12T15:32:00.000-06:00

I did my FYM workout today...I am on the Advanced Bonus #2 workout! The hardest exercise was the medicine ball push up. HOLY CRAP..was that difficult. The last set I had to finish on my knees, because my arms were so tired!

I entered this chin up/pull up challenge on Club FYM, just to see if I can do it. The winner has to do 5 unassisted chin ups or pull ups and post the video first. I so want to rock this and win, but even so, being able to do these will be prize enough for me! I did 2 sets of assisted chin ups with weight setting at 55lbs. Then I did pull ups with weight at 70 lbs. Not too bad for my first set. Plan to work on them every other day for sure...this is finally a goal for me!

Meals...not so good today. Had some yogurt and shake before my workout and then Prograde post workout shake. Breakfast was protein pancakes with blueberries...YUM! Then I met my husband for lunch at McDonalds (our only option) and I had a chicken sandwich and some fries. Now I feel HORRIBLE! My stomach hurts and I haven't been able to eat since! OH wait, yes I did, I was craving chocolate, so I had a Prograde Craver.

But I am planning for tomorrow and for supper tonight. I cooked up some lean beef and my plan is taco salad for supper. I have some chicken breasts in the crock pot and already cooked up some broccoli.

Tomorrow I plan to do the Bodyweight 100 to see if I can beat the time of 9 minutes and also do the Torch Your Thighs circuit to get in my cardio!

Week One DONE- Hardcore Fat Burning

2007-12-16T10:50:00.000-07:00

So this week was pretty good one. I got in all workouts: 3 strength training with some bodyweight circuits and couple days of intervals. My body is SORE from thursdays workout. I don?t normally work my abs, and I did decline knees ups 3�15 and WOW..couldn?t hardly get out of bed! But I love it ( my husband doesn?t?.listening to me moan and groan every time I move! LOL)

I started creatine this week, only using it before and after workouts, about 2 heaping tsp each day then. Took measurements and me no likey?hope its the creatine..lol. Also weight went up couple pounds! And here I thought I was losing! Anyhow..I want to stay on the the creatine a couple more weeks and see what happens.

I think I am going to lower the weight when it comes to my lower body. Its growing too fast, compared to my lower body. So I am going to focus on form and s-l-o-w-e-r reps than weight. So when I am doing 8 reps, I will do a 4 count up and down. I hope that will help keep the muscle, but not build and that along with intervals, maybe help to slim it down a bit. Guess we will see?

Last weeks meals about 80% clean, so this week has to be about 90%. I KNOW I can do it..I just HAVE to!

Angie~

This week.... could of been better

2007-12-16T10:49:00.000-07:00

Well got 2 workouts in this week! not exactly what I would call a great job! But I did get Christmas shopping done. Found a great sitter for the kids! YAY! Moving forward with the new gym, snap. I am very excited about that.

Kriss has a not so fun schedule this week so I will have to do all the kids stuff on my own. I think I have it figured out though, just a couple more details to figure out for the end of the week and I should be set up for a great week!

I made chicken soup and green chili soup yesterday so I am set up there for meals this week, just have to get up earlier to get my breakfast in. This last week was crap for food! I was missing breakfast and eating a southbeach bar on the way in to train. Then dinners were crap! But Im back in the swing of things and have everything planned, I know that works for me so here I go....

Goal date is set for Jan 13th so that will push me to be good and do what I need to! I need to be accountable!

Week one winding down...

2007-12-14T08:05:00.000-07:00

I feel good about this week. Other than the gingerbread day, I have been doing quite well with my meals and I have gotten all my workouts in. I took yesterday off from workouts...my body was telling me to.. ;0)

Todays workout was rough and tough! Some lower body supersets and then BW cardio, which killed me! Gotta love the short 25-30 min workouts though, even though we are working out 6x a week.

Sure wish the snow would stop..been snowing here pretty much off and on for a week and COLD, no above freezing temps in a while. Good thing I have these workouts to warm me up! ;0)

I plan to take measurements either tomorrow morning or Sunday morning...wish me luck!

Angie ~

day 1 and 2 of workouts

2007-12-11T19:49:00.000-07:00

Ok so I am happy I am sticking to my workouts this week even though my schedule is crazy. Yesterday was a tough (upper body mostly) and then intervals later that day after training on a outside trail that was filled with hills! Oh my word!

Today I decided I would come home to workout cause I didnt need anything at the gym for day 2. So I jogged outside for about 15 min then came inside and went to town on day 2 WOW! those decline push-ups KICK MY BUTT! By the time the burpee's came along I could barley get to 10.

Food is ok. I did great yesterday till the evening then I had a sugar cookie, then my husband came home with doritos and chocolate chip cookies and I had no will power! I had some!

Today was good though.

So onward....

Day 2- Kicking my Butt

2007-12-11T14:53:00.000-07:00

First day of workouts wasn't bad. I did intervals consisting of burpees, side jumps, jump roping and jump squats. Took me a couple intervals before getting my heart rate up, but in the end it was definitely up there.

Meals were good until I got home from work and husband had made pizza and it smelled so good, I had to have a piece...or 2 :0(

Todays workout was good..was more of a circuit workout than weights...so did it and then did intervals on the elliptical machine also. My back is sore and I am just hoping its because its sore and not screwed up. No matter what, I have chiro appt on thursday so he can check it out.

Meals have been good today also, other than the candy I ate while making Gingerbread house with kids. Guess its good thing I burned tons of calories this morning..hee hee..
Here is our house..I think we did good job!

Tomorrow is weights day...and I'm pumped. Think I'm gonna add some Creatine into the mix of my shakes and see what happens. Seems like I am losing my size in my upper body and I really don't want to.

Angie~

This is gonna KICK MY BUTT!!!

2007-12-09T19:46:00.000-07:00

This workout is going ot kick my butt so hard! But I am totally excited about it! I have some days and times planned out on which I will do these workouts, even if I cant sleep as long as I want to IM DOING IT!!! Yikes 6 intervals of 30s hard and 30s recovery! Whew! Going to go in early before I train in the morning, get these done, clean up and be ready to kick my clients butt's...lol

Tomorrow Starts The Hardcore Fat Burning !!!

2007-12-09T15:47:00.000-07:00

Carmel and I decided it was time to get serious! We are going to be using the Hardcore Fat Loss workouts from Turbulence Training. It is going to kick our butts and I honestly cannot wait! I am tired of no changes happening here. So its time for some serious ass workouts! Tomorrow will be interval day, which I will be using body weight circuits to avoid causing more injury to my back.

Angie~

Stress is the enemy!

2007-11-17T12:04:00.000-07:00

Fricken Stress ball! I have been working my butt off to get my personal training business started since I moved and I am just stressed out most of the time. I love my work and I dont want to put time into anything else that will lead to nowhere and help no one! But geez! Anyways workouts have been few and far between sad to say (actually I feel like crying about it). Food has been pretty good. Got my bf taken yesterday and I was thrilled! But whatever if I am not working out I dont feel good! Im so sorry about your neck Jennifer! I have to hurry hurry hurry now to get kids to sitters so I can go run all over the place. I WILL BE SUCCESSFUL and be able to have more time soon! Carmel

I've hit a road block...sort of.

2007-11-14T06:57:00.000-07:00

Yesterday, I got a call from my doctor. She had the results of my MRI scan from last Wednesday. I have a ruptured disk in my neck! Booooooo! All in the name of trying something new in my workout regimen, I strain my neck. Stupid resistance bands! It's been quite discouraging to not be able to lift weights. Whenever I try, I end up sore the next day. And I'm not even talking about bench pressing 50lb. dumbbells either. More like 10-15.

I'm setting up appointments with a spine doctor as well as my chiropractor to get two opinions. With my fitness goal, I feel like it's going to be harder to meet them. The only exercise I do at the gym now to at least get some kind of workout is the elliptical for 45 minutes at intervals. The key for me with having to limit what I do at the gym, is to make sure I'm disciplined with what I eat.

I'm pretty discouraged about the whole thing, but then I'm also grateful that I can at least get on a bike or elliptical. Something is better than nothing right?
>Jennifer

Am I Making My Goals?

2007-11-12T10:18:00.000-07:00

Well, thats hard to tell. I feel like I am doing ok, but then STRESS hits and I go CRAZY! Like I have said before, I am always good about my workouts, always 3 days of weight training and at least 2-3 days of cardio. It's the food thats hurting me. Grrr...

I really need to buck it up! I plan to this week, PMS is gone, try to keep my stress level down. This week looks pretty good so far and this weekend I have an Open House for my daycare planned this weekend, hoping to sign up some new children. I am down to 2 right now and would like to have 5 if possible. Anyhow, just concentrating on getting ready for that should be my only plans or stressors I should say.

A Little Motivation...

2007-11-12T10:14:00.000-07:00

I absolutely love this video and think its one we can watch every single day....

Monday, Monday!

2007-11-05T07:55:00.000-07:00

Last week was not my BEST, but also not the worst. I am still trying to figure out ratios..what will work, what isn't working, etc. I think I have it down now. The only other thing I'm going to test this week is my calories on strength training days. If I seem more hungry on those days, I might have to raise my calories on those days to keep from eating bad foods. I would rather have it planned and NOT eat it, then eat whatever.

Workouts were great last week, even though I was sick. I got in 4 strength training days and one day of cardio. With my cold, I thought cardio was least important. I am feeling much better today too..so thats a good thing!

Carmel and I have started to put together a special ebook that we plan to offer sometime next week. It's very exciting for us and also a lot of work. I will keep you updated on this more as it gets closer!

Here's too a good, hard week of workouts and clean eating! :)

Being Sick Won't Hold Me Back!

2007-10-30T09:04:00.000-06:00

Well at least I'm not going to try and let it...I have a cold. The daycare kids have had it a couple times, my husband had it for a month and ended up with bronchitis, so I guess now its my turn. This is the first time I have gotten sick all year, so I guess I'm due.

So far my meals have been pretty good...started a 'sugar and caffeine' detox on Sunday and am doing well so far! Its the no chocolate that kills me, but I'm getting by. I made some SF jello yesterday to have a bite after meals..helps to kill the chocolate cravings.

Ok..so my 'ongoing' goal of reaching 17% is what I hope to accomplish. Another, probably unmeasurable goal is to lose the fat on my lower body. It's been a FOREVER struggle and I really hope I can do it now. I am pretty happy overall with the rest of my body, its just that darn BUTT and THIGHS!

I got in my lower body workout yesterday and this morning did intervals on treadmilll, so this week is going well for me so far....

I also want to send out a hello to Jennifer and happy to see you here! Let us know if you need anything. ;)

Angie