Stage 2: Week 1 - Wednesday

Good Morning America:



* I am most proud of Nadia sprinting at 11 mph!
* I am grateful for my health.
* I am enjoying in life seeing what my mind and body is capable of accomplishing.
* I am committed to beating my client in our bet.
* I love Stanley and hope he has a safe trip.

Notes:

Aha Day!:

Just when you think something is impossible! Aha!

Stats:

Weight - 145
Calorie Intake (approximate) - 1661
Calorie Expenditure (approximate) - 1043
Net (approximate) - 618
Protein (approximate)- 231 grams

Nutrition:

Breakfast: 5 am / 311 calories

1/2 cup oatmeal
6 egg white puff
1 cup of asparagus
coffee with 1 Tbsp Silk Soy Vanilla Creamer & Truvia sweetner

Snack: 9 am / 295 calories

2 scoops of Isopure Whey Protein w/ H20
apple

Lunch: 12 pm / 330 calories

5 oz. ground buffalo
1 cup broccoli
Sweet Potato

Snack: 3 pm / 295 calories

2 scoops whey protein
Apple

Dinner: 7 pm / 330

5 oz. Ground Buffalo
1 cup of broccoli
1/2 cup Quinoa

Snack: 7 pm/ 90 calories

1 cup Greek yogurt

Metabolic Demand concentration in Chest & Triceps

1. Inch worm
2. Explosive pushups
3. Plank to pushup

1. BOSU travel kickbacks
2. Row turn & press
3. Lunge Punch

Weights: Chest & Triceps 8-12 reps

* Incline Bench - 5 sets
* DB Presses - 5 sets
* Smith Machine Decline Press- 5 sets
* Reverse Tricep Pressdown - 3 sets
* Tricep Pressdown - 3 sets

Cardio:

* Bike 40 min.
* Sprints 25 minutes (5 min warmup, 1min on, 1 min. Recovery)

Pilates - 1 hr.

Good Night, Good Luck:

* I have given every bit of my energy to complete my task and was successful!
* I learned there is no time for excuses or giving up.
* Today has enhanced my life by getting to visit my friend, Risa.

Thoughts:

I woke up feeling so exhausted I felt somewhat sick but gutted through the day and the workout and feel 100% better. I'm so glad I didn't use the way I was feeling as an excuse not to complete the workout...I feel great now AND completed my goals for today. Lessoned learned!

Stage 2: Week 1 - Thursday

Good Morning America:

* I am most proud my client Sharon and her positive attitude.
* I am grateful for most of the day off to recover.
* I am enjoying in life preparing healthy, natural foods.
* I am committed to staying on track.
* I love my iphone application "Lose It." It helps me track all this madness.

Notes:

* Disappointed not to get metabolic in today since I was so proud of myself yesterday for completing everything, but the exhaustion I felt today made me realize that rest was best.

Question/Answer Day!:

Question: How fast do I expect to lose the 15 lbs.?

Answer: Not quite sure, so that will be an interesting factor to watch. Excited to see a 1 lb. loss this morning, but really don't own it until I see it a couple of days in a row. I have a bet with a male client on who will lose 10 lbs. first, so I'm really shooting for at least 10 lbs. in one month. Cross your fingers for me, but I feel I'm in a win/win situation. If I win I lost the weight, and fast. If he wins, I will have motivated him to lose the 10 lbs he has been talking about losing for the last year.

Stats:

Weight - 143.6!
Calorie Intake (approximate) - 1767
Calorie Expenditure (approximate) - 758
Net (approximate) - 1009
Protein (approximate)- 224 grams


Nutrition:

Breakfast: 5 am / 416 calories

1/2 cup oatmeal with 1 Tbsp Almond butter
1 scoop of whey protein
1 cup of asparagus
coffee with 1 Tbsp Silk Soy Vanilla Creamer

Snack: 8 am / 344 calories

5 oz. Chicken Breast
1/2 cup Quinoa
1 cup Broccoli
2 Tbsp Bountiful Salad Dressing

Lunch: 10:30 am / 297 calories

2 scoops of Isopure Whey Protein w/ H20
apple

Dinner: 4 pm / 439 Calories

20 Boiled Shrimp
1 Tbsp Country Dijion
3 cups Spinach with 2 Tbsp Bountiful Salad Dressing
1/2 cup Quinoa with 2 Tbsp Bountiful Salad Dressing
1 cup Greek Yogurt with frozen mixed of berries

Snack: 7 pm / 270 calories

1 cup Greek Yogurt
1 cup mixed frozen berries
1 Scoop Whey protein

Metabolic Demand concentration in Back

* Too exhausted - plan to complete Saturday!

Weights: Back & Biceps 8-12 reps

* Pullups - 5 sets
* Reverse Flys - 5 sets
* Lat Pulldowns - 5 sets
* DB curls - 5 sets

Cardio:

* Arc Trainer 45 min.
* Stationary Bike 45 min.

Good Night, Good Luck:

* I have given my friendship.
* I learned that sometimes you have to listen to your body.
* Today has enhanced my life by having the time to think about what I want from 2010.

Thoughts:

It was a struggle to complete the workout again today. I made it through weights and cardio, but failed to complete metabolic demand. The afternoon nap I had was much needed and I plan to complete the back and bicep metabolic demand on Saturday. I really hope that week two my body and energy level will level out. However, still very pleased with how the week is going.

Stage 2! Week 1: Tuesday

Good Morning America:

* I am most proud of myself for completing metabolic demand, weights, and 90 minutes of cardio today. I can do it!
* I am grateful for all the people in my life that bring so much to me.
* I am enjoying in life reaching for this challenge.
* I am committed improving my knowledge in my profession.
* I love my client, Anne, and enjoy my hour with her.

Notes:

* Stats below are estimates. I utilize "Lose It" application on my iphone and things may not always be exact.

* I went over my calorie goal due to miscalculation during the day, but all items very natural and clean so not disappointed.

* Probably going to email workout videos directly to Mom, so if interested let me know and maybe I can email them to you too!


Recipe Day!: Quinoa with Sundried Tomatoes

1 tsp olive oil
8 sundried tomatoes, not packed in oil
2 minced shallots
1 clove garlic minced
2 cups low-sodium, low-fat chicken or vegetable stock (gluten free if necessary)
1 cup dry quinoa grains
pinch cayenne pepper
2 Tbsp chopped cilantro
1 tsp sea salt
fresh ground black pepper

1. Place quinoa in fine mesh sieve. Rinse well under lukewarm running water for about 1 minute. Set aside
2. Heat oil in large saucepan. Add tomatoes, shallots and garlic and saute for 3 to 5 minutes or until shallots are softened. Add stock or water and bring to a boil. Stir in quinoa grains and cayenne pepper. Return to a boil. Reduce heat and simmer for 30 minutes or until liquid is absorbed. Let stand for 5 minutes. Fluff with fork to separate grains. Stir in seasonings.

Makes 6 servings: 128 calories, 5 grams protein, 23 grams carbs, 3 grams fat, 211 mg sodium

Stats:

Weight - 145
Calorie Intake (approximate) - 1958
Calorie Expenditure (approximate) - 1,081
Net (approximate) - 877
Protein (approximate)- 210 grams


Nutrition:

Breakfast: 5 am / 311 calories

1/2 cup oatmeal
6 egg white puff
1 cup of asparagus
coffee with 1 Tbsp Silk Soy Vanilla Creamer

Snack: 7:30 am / 297 calories

2 scoops of Isopure Whey Protein w/ H20
apple

Lunch: 12 pm / 398 calories

5 oz. ground chicken breast
1 cup kale
Sweet Potato

Snack: 3:30 pm / 600 calories

5 oz. ground chicken breast
1 cup kale
1/2 cup quinoa
1 Tbsp Italian Dressing
1 Package of Peanut Butter

Dinner: 7 pm / 330

5 oz. Ground Buffalo
1 cup of broccoli
Sweet Potato

Metabolic Demand concentration in Legs

1. BOSU 2 foot jump with MB press
2. BOSU burpie
3. Skater

1. Barbell Squat Jumps
2. 2 Foot Box Jumps
3. Roll to Stand

Weights: Legs 8-12 reps

* 1 Legged Leg Press - 5 sets
* Barbell Squats - 5 sets
* Step Back Lunges - 5 sets
* Drop Lunges - 5 sets
* Leg Curls - 5 sets

Cardio:

* Run 45 min.
* Incline Walk 15 min.
* Stationary Bike 30 min.

Good Night, Good Luck: These are challenging!

* I have given my all in getting my workout done.
* I learned that many things contain gluten.
* Today has enhanced my life by getting to visit with Nadia.

Thoughts:

It has been an amazing start to the week. Now I need to keep it up! Already feeling sore from the workout today...scary!

Stage 2! Week 1: Monday

Stage 2: (December 28th - March 21st) Weight Loss

Goals:

1. Drop weight to 130 lbs./ Bodyfat 14%
2. Metabolic Demand 5x a week (2 circuits)
3. Weights 5x a week
* 8-12 reps
* 5 sets
4. Cardio 5x a week
* twice a day
* two 45 min. sessions
* 3x a week in intervals
5. Nutrition
* 1800 calories or less a day
* 200 grams of protein a day
* veggies 5x a day
6. Cables workout on Saturday or Sunday
7. Pilates 1 or more times a week

Would like to see:

* weight loss
* muscle building
* strong concentration in abdominal work


Good Morning America:

* I am most proud of the man who reacted and jumped on the terrorist.
* I am grateful for my job that allows me the freedoms I have.
* I am enjoying in life figuring out what will come next!
* I am committed to stage 2 and trying to get my Mom moving.
* I love my Mom, and I'm going to prove it by putting together these workouts.

Notes:

* My Mom needs my help to get up and move! There don't seem to be any appropriate gyms in her area so I was going to start including video workouts for her and for anyone else that would use them as long as she was utilizing them. However, posting videos on the blog is turning out to be more difficult than originally thought, so either way I need more time to figure it out. Either I will get the video option up and running or pictures and text will just have to do. Mom, enjoy this week because next week the workouts will begin!

Food Day!:

It's all really just a choice, and I'm making the choice to get healthy, stay healthy and feel good. No more back and forth. Join me?

Stats:

Weight - 145
Calorie Intake (approximate) - 1402
Calorie Expenditure (approximate) - 816
Net (approximate) - 586
Protein (approximate)- 196 grams


Nutrition:

Breakfast: 9 am / calories

1/2 cup oatmeal
6 egg white puff (recipe tomorrow)
coffee with 4 Tbsp almond milk with splenda
* eventually going to eliminate the splenda

Snack: 2 pm / 297 calories

2 scoops of Isopure Whey Protein w/ H20
apple

Lunch: 4:30 pm / 448 calories

5 oz. ground chicken breast
1 cup kale with feta cheese
1/2 cup quinoa

Snack: 7 pm / 388 calories

greek yogurt
2 scoops whey protein


Metabolic Demand (intense workout training aerobic and strength simultaneously by trying to tax as many muscles as possible; 2 circuits, 3 sets): concentration in Shoulders

1. Side Lunge DB 1234
2. Drop Lunge with Lateral Raises
3. Front Lunge push and pull

1. Underwire Punches
2. Squat with Reverse Fly
3. DB OH Throw

Weights: Shoulders 8-12 reps

* Smith Machine OH Press- 5 sets
* Smith Machine Shrugs - 5 sets
* DB Reverse Flys - 5 sets
* DB Front Raises - 5 sets
* DB Lateral Raises - 5 sets
* Smith Machine Calf Raises - 5 sets

Cardio:

* Gauntlet Intervals 45 min.

Good Night, Good Luck: These are challenging!

* I have given my efforts to create a video. Not sure how its all turning out.
* I learned I have to space out my workouts.
* Today has enhanced my life by getting started on stage 2 with excitement and enthusiasm!

Thoughts:

Even though I didn't work today, it seemed like my day was nonstop and I didn't get all the cardio in that I would have liked. However, I am pleased with how stage 2 is starting and very motivated and excited! I hope all of you think 2010 is going to be a great year!

Last Week of Stage 1! Saturday/Sunday

Good Morning America:

* I am most proud of my client and how she changed her eating patterns.
* I am grateful for my clients and what they bring to my day.
* I am enjoying in life doing pilates.
* I am committed to enjoying my week off!
* I love Penny and love when I get to visit with her.

Weights: Cable workout

Cardio:

* Sprint Intervals 45 min.

Pilates 1 hour

Cardio:

* Bike 30 min. then run 15 min.

Yoga 1 hour

Good Night, Good Luck:

* I have given thought to another.
* I learned that you can eat too many cookies :)
* Today has enhanced my life by having lunch with Nadia.

Thoughts:

Here is the end of stage 1, and I plan on enjoying my week off. See everyone again Dec. 28th, ready to hit the ground running!

Last Week of Stage 1! Friday

Good Morning America:

* I am most proud of my coworker, Christy, and her patience at work.
* I am grateful for work showing their appreciation for me in $!
* I am enjoying in life training my client, Mark.
* I am committed to reaching stage 2 goals!
* I love my Dad and how he makes everything better.

Exercise Day: Plank to Push up

1. Start in a plank position. This is lying on your stomach, then holding your body off the ground on your toes and forearms.
2. Place your right hand on the ground then proceed to push yourself into a push up position.
3. Then return to the plank position.
4. Complete 20 reps either alternating lead hand or 10 reps with the right then with the left.
(Stay tuned for pics!)

Metabolic Demand: Abs

1. Around world
2. BOSU cable bar sit ups
3. MB Twist

1. Jumping chops
2. Throw downs
3. Seated BOSU balance MB toss

Weights: Shoulders 8-12 reps

* DB OH Press- 5 sets (Felt strong!!!! 35's no problem!)
* Lying Reverse Fly DB- 5 sets
* Cable Front Raises- 5 sets
* Cybex Lateral Raises- 5 sets

Cardio:

* None

Good Night, Good Luck:

* I have given great workouts today!
* I learned that Louisiana has ranked #1 for happiest people! :)
* Today has enhanced my life by being able to prove to myself I'm getting stronger.

Thoughts:

This week has been very good. I observe definite strength gains! Not only on DB OH Shoulder Presses (35's easier!), but I was able to Bench Press 105 with confidence. It's nice to see hard work pay off. :)

Last Week of Stage 1! Thursday

Good Morning America:

* I am most proud of Theresa and her hard work in her workouts!
* I am grateful for exercise being able to help my mood.
* I am enjoying in life working out. Why? It keeps me sane :)
* I am committed to improving my energy level.
* I love my cat Cuervo. It may be time for him to go to cat heaven.

Question and Answer Day:

Question - Why can exercise (specifically heaving lifting) make you want to cry?

Answer - STAY TUNED! I have done some research, but don't feel I have a complete answer yet.

Metabolic Demand: Chest & Triceps

1. BOSU explosion push ups
2. Lunge Punch
3. Plank to Pushups

1. Knee to Elbow
2. Barbell Tricep Extension with Reverse Crunch
3. Lying MB Chest Throw

Weights: Back & Biceps 8-12 reps

* Flat Bench - 5 sets
* Free Motion Incline Press - 5 sets
* DB Flys - 5 sets
* Smith Decline Press - 4 sets
* One arm Reverse Tricep Pressdowns- 5 sets
* Dips - 5 sets
* Pressdowns - 5 sets

Cardio:

* Bike 30 min.

Good Night, Good Luck:

* I have given praise.
* I learned that its okay to put myself first.
* Today has enhanced my life by being able to work out with Nadia and Theresa today!

Thoughts:

Are the holidays or life overwhelming you - turn to exercise. The release of hormones can help boost your mood! It worked for me today!

Last Week of Stage 1! Wednesday

Good Morning America:

* I am most proud of my client, Jennifer, for hitting her second day of weights.
* I am grateful for being able to have a vacation.
* I am enjoying in life working out with Nadia.
* I am committed to reaching balance again in life.
* I love my bed, especially in the morning...why is it so much softer then?

Recipe Day: Whole-Wheat Flax Cookies (Clean Eating)

1/2 cup Whole Flax Seeds
1 1/2 cups Buttermilk
2 cups whole wheat flour or 2 cups gluten free flour combination
1/2 cup Flax Meal
1 cup rolled oats
1 tsp baking powder
1 tsp baking soda
1/2 tsp sea salt
1/2 tsp cinnamon
1/4 ground nutmeg
1/4 ground mace
1 cup Olivina or 1 cup Canola Oil
1 cup Sucanat
2 eggs
2 Tbsp pure vanilla extract
2 cups chopped, raw, unsalted almonds
1/2 cup dark, Sultana raisins

1. Preheat oven to 375. In small bowl or glass measuring cup, soak whole flax seeds in buttermilk or soured skim milk. These are best soaked for about 2 hours at room temperature.
2. Meanwhile, in a large bowl, measure all dry ingedients including flour, flax meal, oats, baking powder, baking soda, sea salt and spices and combine with whisk until well blended. Don't add raisins or chopped almonds yet!
3. In another medium-sized bowl beat Olivina or olive-based margarine and Sucanat until fluffy. Add one egg at a time and beat well. Add vanilla and mix well again.
4. Combine liquid and dry ingredients and gold until all ingredients are evenly blended. Add raisins and chopped almonds and mix lightly until blended.
5. Prepare a cookie sheet with parchment paper or Silpat sheet or spray light with cooking spray. Using a large soup spoon, take dough and make balls. Place on cookie sheet and bake for 15 minutes.

182 Calories
4 g. Protein
16 g. Carbohydrates
3 g. Fiber

Metabolic Demand: Back & Biceps

1. Side Lunges 3 rows
2. Side Throw Downs
3. Seal

1. DB Lawn Mower
2. Step Back and Hi Row
3. Digger

Weights: Back & Biceps 8-12 reps

* Pullups - 5 sets
* Low Row - 5 sets
* DB Bent over Row - 4 sets
* Cable Curls - 5 sets
* DB Hammer Curls - 5 sets

Cardio:

* Bike 30 min.

Good Night, Good Luck:

* I have given my word.
* I learned that exercise will make everything better.
* Today has enhanced my life by watching "The Good Wife."

Thoughts:

Final Week of Stage 1 - Tuesday

Good Morning America:

* I am most proud of my friend and her patience.
* I am grateful for only being responsible for myself.
* I am enjoying in life watching good movies.
* I am committed to always trying to compromise.
* I love my Mom and can't wait to give her the Christmas present I bought for her!

Aha! Day:

I watched the movie "Food, Inc." which explores the food industry's detrimental effects on our health and environment. One part I found especially interesting is the reasons of rising rates of E. coli outbreaks. I think from this day forward I will see if I can financially try to only purchase organic meats.

Metabolic Demand: Legs

1. 1 Leg Jumps
2. Step Ups
3. Skater

1. Side Lunges with cable reaches high/low
2. Vertical Jumps
3. Front Lunge and Weave

Weights: Legs 8-12 reps

* Leg Press - 5 sets
* Walking Lunges - 4 sets
* Leg Extensions - 5 sets
* Leg Curl - 5 sets
* Kettlebell Swings - 5 sets

Cardio:

* None

Good Night, Good Luck:

* I have given...I feel I have failed at this today and realize I need to try and give more.
* I learned that I really don't like to deal with people who use a hard sell approach.
* Today has enhanced my life by visiting with my client, Sue.

Thoughts:

Proper nutrition is the key to many things: energy, happiness, and health especially. Please remember this.

Last Week of Stage 1! Monday

Good Morning America:

* I am most proud of the level of intensity today in my workout even without my partner to push me.
* I am grateful for generous, and very kind Christmas presents.
* I am enjoying in life my sessions with my client Melissa.
* I am committed to making choices that make me happy.
* I love my grandmother, Sun Tim, and can't wait to visit with her this holiday and ask her all the questions I never have.

Notes:

* Last week before Xmas break, then Stage 2!

Food Day: Mercury Cafe

Is a restaurant on 22nd and California and a must try! Its open weekdays in the evening and for brunch on Saturdays and Sundays. A little eclectic place with great food and dancing classes.


Metabolic Demand: Shoulders

1. Clean and Press
2. Front barbell toss and catch
3. Explosive DB upright row

1. BOSU jump with press
2. Squat and reverse fly
3. Drop Lunge with lateral raise

Weights: Shoulders 8-12 reps

* DB OH press - 5 sets
* Cable Front Raises - 5 sets
* Cable Lateral Raises - 5 sets
* Cybex Rear Delt - 5 sets
* Upright Rows - 5 sets
* Seated Calf Raises - 5 sets
* Leg Press Calf Raises - 5 sets

Cardio:

* Gauntlet Intervals 30 min.

Pilates 1 hour

Good Night, Good Luck:

* I have given my friendship.
* I learned that I should be eating organic meats! (More details coming!)
* Today has enhanced my life by visiting with my friend Rebecca and her new baby boy, Caleb!

Thoughts:

My body seems ready for some down time to recover and rebuild from all my hard work. It was nice to feel a renewed sense of drive today. Feeling good - I'm going to try and hold on to all these feelings for the week!

Wednesday Dec. 9th, Thursday Dec. 10th & Friday, Dec. 11th

Good Morning America:

* I am most proud of completing 6 weeks of 4x a week Metabolic Demand!
* I am grateful for Nadia helping me accomplish this goal.
* I am enjoying in life helping others try to achieve their goals.
* I am committed to a great workout weekend!
* I love myself and will prove it by being a little selfish in 2010 to accomplish these goals.

Notes:

* I decided to take Friday off and workout on Sunday instead.

Aha! Day: Steps to a Fresh Start!

1. Eat smart
* try new foods
* cook dinner more often
* eat breakfast daily
* snack more healthfully
* eat more whole grains
2. Be fit
* Get heart rate up daily
* Just move!
3. Live well
* Spend time with family and friends
* Find fun
* Discover a purposeful pursuit that motivates you

Metabolic Demand: Legs

1. Rainbow Split jumps
2. Box Jumps
3. MB OH bench travel

1. BOSU knee jumps
2. Roll to Stand
3. BOSU fast feet

Weights: Legs 8-12 reps

* Smith Machine Squats - 4 sets
* Leg Curls - 5 sets
* Leg Extensions - 5 sets
* Cable Glute Extensions - 5 sets

Cardio:

* None

Question & Answer:

What exactly is a Whole Grain?

Grains are made up of three parts: the bran, germ and endosperm. The bran is the high-fiber outer coating. The germ is the protein- and nutrient-dense portion. The endosperm is a source of carbohydrate along with some protein. A grain is "whole" if these three parts have been left intact. If it's processed (e.g., cracked, rolled or cooked), it's still considered a whole grain if it retains its original balance of nutrients. When grains are refined the bran and germ are removed (taking many nutrients with them), leaving just the endosperm. Examples of a refined whole grain are white flour or white rice (though usually white rice is enriched to replace some of the nutrients stripped during processing.)

Metabolic Demand: Back & Biceps

1. Explosive DB alt. rows
2. Burpie pullups
3. Squat with Bicep bar throws

1. Squat and bar rows
2. Split Lunge Runner
3. Seal

Weights: Back & Biceps 8-12 reps

* Hammer Strength Low Row - 5 sets
* Cybex Lat pulldown- 5 sets
* Straight arm pressdown - 5 sets
* Back Extensions - 5 sets
* DB bicep curls - 5 sets

Cardio:

* Stationary Bike 30 min.

Exercise Day:

MB Backboard Toss: Tossing a 12-20 lb. medicine ball to hit a basketball backboard. 20 reps

Good Night, Good Luck:

* I have given my advice.
* I learned that things need to be done for yourself or it may not stick.
* Today has enhanced my life by hearing stories from my clients!

Thoughts:

* It was nice to realize that I have been through 6 weeks of intense training so I shouldn't be surprised to be a little worn out. One more week, then a week off - just hang in there! However, it makes me contemplate the next stage since it has been a little much on some days to also get cardio in on top of the metabolic demand workouts and the weights. Stay tuned to see the solution!

Stage 1 - Tuesday, Dec. 8th

Good Morning America:

* I am most proud of myself for staying calm.
* I am grateful for warm clothes to wear.
* I am enjoying in life the new music I downloaded.
* I am committed to reaching my goals I have set up for myself.
* I love my friend Aimee and miss her since I haven't seen her in over a year, (probably two.)

Notes:

* Why do I do this? To deal with stress.

Aha! Day:

Quinoa has more calcium than any dairy. Its a wonder food that should be in your diet.

Metabolic Demand: Chest & Triceps

1. Cable Lunge punch
2. BOSU travel explosive pushups
3. Cable row turn and press

1. Push up drag
2. Push up push
3. MB throw to backboard

Weights: Back 8-12 reps

* Incline Bench - 5 sets
* DB fly - 5 sets
* Smith Decline press - 5 sets
* DB chest press - 5 sets
* Reverse triceps pressdown - 5 sets
* Tricep Pressdowns - 5 sets

Cardio:

* Run 1 hour

Good Night, Good Luck:

* I have given my time.
* I learned that quinoa has more calcium than dairy .
* Today has enhanced my life by spending time with my client Mari.

Thoughts:

I'm proud of myself when I get it all done. I'm ready to be proud of myself every day for the next 7 months!

Stage 1 - 2 weeks left!

Good Morning America:

* I am most proud my abilities.
* I am grateful for the gifts I have been given in life.
* I am enjoying in life being capable.
* I am committed to my workouts no matter what anyone says.
* I love my iphone and it loves me back by keeping my life in order.

Notes:

* Note to self - don't stay off track too long. :)

Recipe Day:

The best recipe for success in your workouts is music. Figure out what you like and load up that ipod! I love all types when I run. Songs I can sing to when performing steady state. Techno during sprints. In the weight room I sometimes like some harder rap to pump me up. I just have spent the evening downloading music by Vitamin String Quartet. They have many tribute albums from The Beatles to Metallica. Its awesome and I plan to run to all the songs in the morning and excited about it! Its amazing what music can do!

Metabolic Demand: Shoulders

1. Kettlebell Snatches
2. Underwire punches
3. Side lunge DB low/high

1. Squat and Reverse Fly
2. DB BOSU clean and press
3. Drop lunge with lateral DB raises

Weights: Shoulders 8-12 reps

* Hammer Strength OH press - 5 sets
* Cable lateral raises - 5 sets
* Cable on all 4's Rear Delt - 5 sets


Cardio:

* None (I know, not good. Not good at all)

Good Night, Good Luck:

* I have given my love today.
* I learned that I don't always have to care what people think.
* Today has enhanced my life by gaining clarity.

Thoughts:

* I'm falling apart a little, but had a talk with myself tonight and should be back on track tomorrow. The bad thing is when I can slack off I will. I was always the student who waited to last minute, but got the job done. I work better under pressure.

Thursday, Dec. 3 - Friday, Dec. 4th

Good Morning America:

* I am most proud my upbringing.
* I am grateful for my work ethic.
* I am enjoying in life my independence.
* I am committed to finding my place.
* I love my family and can't wait to spend time with them at Christmas.

Notes:

* A little behind on blogging. This is covering Thursday AND Friday.
* Life has added a little stress so I am not going to log nutrition until Dec. 28th so I can get a break and make sure I am ready to hit the ground running on Dec. 28th, by putting everything together and reaching my goals.

Question & Answer:

Why agave nectar over sugar, honey, or other sweetners?

Agave syrup comes from a plant that has been used medicinally in Mexico for generations. The natural sweetner is valued as a vegan alternative to honey and touted for its low glycemic index. According to a study in the "American Journal of Clinical Nutrition" agave's GI value is about five times lower than table sugar's. Agave is 20 calories per teaspoon, five more than granulated sugar, but like hone, it's sweeter than sugar, so you need less to achieve the same sweetness. Try it!


Metabolic Demand: Back & Bicep

1. Split Jumps with Lat Pulldown
2. Step back and row with bar
3. BOSU travel with MB touch

1. Side lunge 3 rows
2. Recline explosive pulls
3. Squat throw weight over shoulder rotation

Weights: Back and Biceps 8-12 reps

* Pullups - 5 sets
* Rows - 5 sets
* Lat Pulldown - 5 sets
* Barbell Curls - 5 sets

Cardio:

* None

Exercise Day:

Burpie Pull up -

1. Start in a standing position.
2. Squat down
3. Jump feet back into a pushup position
4. Jump feet back into squat position
5. Jump up into a pull up


Metabolic Demand: Shoulders 8-12 reps

1. Bench travel with MB OH
2. Alt. DB snatch
3. BOSU burpie

1. Barbell clean and press
2. MB woodchop onto BOSU
3. Squat with lateral DB raises

Weights: Shoulders 8-12 reps

* Hammer Strength OH press - 5 sets
* Barbell front raises - 5 sets
* DB lateral raises - 5 sets
* Stair calf raises

Cardio:

* Bike 40 min.

Good Night, Good Luck:

* I have given my support.
* I learned that I don't understand everything.
* Today has enhanced my life by being shown the support I have.

Thoughts:

At times life throws things at you and its okay for us to say I can only take on so much and prioritize. I'll be back on the full path Dec. 28th!

3 Week Push - Day 3!

Good Morning America:

* I am most proud of myself for staying calm this morning slip sliding around I-25.
* I am grateful for not getting into a wreck.
* I am enjoying in life personal training.
* I am committed to staying strong.
* I love my Toyota FJ Cruiser (I know this sounds silly, but) and I know it loves me back because it keeps me safe on the sometimes icy Denver roads.

Aha! Day:

Not everyone knows or understands what it means to workout hard. Aha!

Stats:

Weight - 142.4 NEED TO GET BACK DOWN TO 140! :(
Calorie Intake (approximate) - 2,047
Calorie Expenditure (approximate) - 369
Net (approximate) - 1,678
Protein (approximate) - 181.9 grams


Nutrition:

Breakfast: 5 am / 290 calories

1 Tbsp pumpkin 1/2 cup oatmeal
Whey protein
coffee with 1 Tbsp silk soy vanilla creamer with splenda and truvia

Snack: 8 am / 250 calories

Whey Protein
1/2 cup Quinoa
Sundried Tomatoes

Snack: 2 pm / 322 calories

Pumpkin Bread

Lunch: 5 pm / 290 calories

Kashi Chicken Florentine Meal

Dinner: 5 pm / 523 calories

5 1/2 oz. Ground Turkey
Baba Ghanoush
Crackers

Snack: 7 pm / 200 calories

1/2 cup cottage cheese
1 Tbsp jelly
Whey Protein Shake

Metabolic Demand: Legs

1. Side Lunge Samuri
2. Cable Side Slides
3. Cable Bear Crawls

1. BOSU jumping jacks
2. Split Jump and weave
3. MB Step Ups with Kick into target

Weights: Legs 8-12 reps

* One legged Leg Press - 5 sets
* Step Back Lunges - 5 sets
* Step Ups - 5 sets
* Drop Lunges - 5 sets

Cardio:

* None :(

Good Night, Good Luck:

* I have given positive energy today.
* I learned that having a biopsy doesn't sound like fun.
* Today has enhanced my life getting to visit with my client Jennifer.

Thoughts:

I really don't understand people today. To complain that I am grunting too much and making too much noise kicking a kicking bag at the gym. That I must be showing off since I'm working out really hard in the GYM. What is this world coming to?

Stage 1 - 3 Week Push! Day 2

Good Morning America:

* I am most proud of Ellen's strength.
* I am grateful for fate.
* I am enjoying in life kicking my butt with metabolic demand workouts.
* I am committed to being healthy.
* I love my Grandmothers, even though they may be more difficult to deal with these days. I know they love me too from all the yummy cooking they have done for me in my life.

Notes:

* This week's schedule is a little different due to last week's change up and Nadia not being able to do yesterday with me, but we will get it all in! Shoulder's even twice!

Recipe Day: POWER OATMEAL PANCAKES from The Eat Clean Diet Cookbook
* I get so many recipes from Tosca Reno. If you get any one cooking magazine it should be "Clean Eating." A must have!

6 egg whites, beaten until fluffy
1/2 cup low-fat cottage cheese
1 scoop whey protein
1/2 cup oatmeal, uncooked
1/4 cup wheat germ
1/4 cup flax seed (milled)
1 tsp baking powder
1 Tbsp canola oil
1/2 tsp cinnamon
cooking spray

1. Place all ingredients except beaten egg whites in food processor and pulse or blend until mixture is uniform.
2. Pour blended ingredients into a bowl and add the egg whites. Fold until just blended.
3. Prepare a griddle with cooking spray. Ladle pancake mixture onto griddle and cook until both sides are browned.

Serving = 2 pancakes
283 calories
21 g protein
24 g carbs

Stats:

Weight - 142.8 NEED TO GET BACK DOWN TO 140! :(
Calorie Intake (approximate) - 1,955
Calorie Expenditure (approximate) - 623
Net (approximate) - 1,332
Protein (approximate)- 192.4 grams


Nutrition:

Breakfast: 5 am / 290 calories

1 Tbsp pumpkin 1/2 cup oatmeal
Whey protein
coffee with 1 Tbsp silk soy vanilla creamer with splenda and truvia

Snack: 8 am / 481 calories

Whey Protein
B's Sweet Potatoes
N.O. Explode preworkout drink

Lunch: 1 pm / 324 calories

5 oz. Ground Turkey
1 cup Green Beans
1/2 cup of Quinoa
Sundried Tomatoes


Dinner: 5 pm / 583 calories

5 oz. Ground Turkey
1 slice of swiss cheese
1/2 cup Leftover stuffing from Thanksgiving
Chocolove dark chocolate

Snack: 7 pm / 270 calories

1/2 cup cottage cheese w/ jelly
Whey Protein Shake

Metabolic Demand: Chest & Triceps

1. Lunge with alt. tricep extensions
2. Burpie with push up
3. BOSU travel kickback

1. Push up position elbow to knees
2. Step and fly
3. MB alt push up

Weights: Chest & Triceps 8-12 reps

* DB Chest Press - 4 sets
* Incline Chest press- 5 sets
* Reverse pressdown - 4 sets
* Press down - 4 sets

Cardio:

* Incline Walking 15% 3 mph

Pilates 40 minutes

Good Night, Good Luck:

* I have given great effort today to smile even though I was cranky.
* I learned I should never buy a DLP tv again.
* Today has enhanced my life by teaching me fear.

Thoughts:

* Taking last Thursday off instead of my normal Sunday has me feeling pretty exhausted here on Tuesday. With this comes the challenge of wanting to be lazy in my workouts and my nutrition, but I think I have been dealing with it pretty well.

Stage 1 - 3 Week Push!

Good Morning America:

* I am most proud of stopping and thinking things through.
* I am grateful for the opportunities that come my way.
* I am enjoying in life the free time I have for myself.
* I am committed to striving for excellence.
* I love Danielle (my step mom even though I don't think she likes me calling her that) for what she brings to our family.

Notes:

* First day back on track! 3 week push is off to a great start! I feel good, I had a great workout and nutrition has been on track!

Food Day:

So many of us use the excuse we were too busy to eat. BS! I work hour after hour and still manage to get something down. So, you have to figure out what "simple" things work for you, but I utilize whey protein shakes. They take 30 seconds to get down. Other things that may be easy are meal bars...there are so many out now a days, but be sure to check out labels. I recommend Lara Bars. Also, a piece of fruit or berries with handful of nuts such as almonds is quick and easy. No excuses!

Stats:

Weight - 145 NEED TO GET BACK DOWN TO 140! :(
Calorie Intake (approximate) - 1,656
Calorie Expenditure (approximate) - 669
Net (approximate) - 987
Protein (approximate)- 214 grams


Nutrition:

Breakfast: 5 am / 290 calories

1 Tbsp pumpkin 1/2 cup oatmeal
Whey protein
coffee with 1 Tbsp silk soy vanilla creamer with splenda and truvia

Snack: 8 am / 110 calories

Whey Protein
N.O. Explode preworkout drink

Snack: 11 am / 110 calories

Whey Protein Shake

Lunch: 2 pm / 586 calories

Turkey and Artichoke Sandwich on whole grain bread
fresh fruit


Dinner: 5 pm / 324 calories

5 oz. Ground Turkey
1 cup Green Beans
1/2 cup Quinoa with sun dried tomatoes

Snack: 7 pm / 200 calories

1/2 cup cottage cheese
Whey Protein Shake

Metabolic Demand: ABS

1. seal
2. around the world
3. twist

1. jumping chops
2. reverse crunches with leg lowers
3. digger

Weights: Shoulders 8-12 reps

* Smith Machine OH press - 5 sets
* Doggy reverse flys - 5 sets
* Front Barbell throw and catches - 5 sets
* DB Laterals - 5 sets

Cardio:

* Step Mill 30 min. Intervals

Good Night, Good Luck:

* I have given much thought today.
* I learned a new rear delt exercise!
* Today has enhanced my life by eating properly!

Thoughts:

I feel better today having put in the effort in an excellent workout and eating properly...Why do I struggle to complete this everyday since I feel so much better? The white flour and sugar makes me tired and sluggish, yet at times it just calls my name. Well, I'm not listening for 3 weeks! And in return I will feel better and drop the few extra pounds I have packed on this Thanksgiving holiday week. Want to try with me? :)

Catch Up!

Good Morning America:

* I am most proud of a friend for trying to be the best person she can!
* I am grateful for Erin, O.C., their beautiful girls for inviting me to celebrate Thanksgiving with them.
* I am enjoying in life hitting the weights really hard!
* I am committed to growing professionally.
* I love and miss Karen Smith and I know she loves and misses me too!

Notes:

* Yes, I have fallen off course this holiday week. The plan is to get back to it until Xmas week. 3 week push!!
* Today"s blog covers Wednesday, (Thursday I took off), Friday and Saturday.
* Still stay tuned for Exercise pictures!
* I have to admit that I'm trying not to spend $ at the grocery store to clean the kitchen out, so when January stage hits I will only keep only the set items for the diet in the kitchen. Not everything is my typical diet.

WEDNESDAY

Aha! Day:

Aha! The Biggest Loser Episode "Where are they now." Is worth taking the time to watch. Very inspirational!

Metabolic Demand:

1. Squat Jumps
2. 1 leg jumps
3. DB squats

1. Front lunge and weave
2. Skater
3. Side lunge throw weight over shoulder

Weights: 8-12 reps

* Free Weight Squats - 5 sets
* Leg Press - 5 sets
* Drop Lunges - 5 sets
* KB swings - 5 sets

Cardio:

* Gauntlet Intervals 30 min.

THURSDAY

Question and Answer Day:

* Question: PLEASE SEND QUESTIONS!

FRIDAY

Exercise Day:

Seal - Total body workout with an emphasis on core muscles

1. Lying on your back with legs up and arms up OH (overhead)
2. Roll onto your stomach keeping the arms and legs elevated
3. Continue rolling to return to your back.
* Avoid using momentum to accomplish task!

Cardio:

* Road Bike 60 min.

SATURDAY

Metabolic Demand:

1. Push up rows
2. Squat and curl
3. BOSU travel with MB touch

1. Double Arm Pulldown
2. Step back and Curl
3. Step back and Row

Weights: 8-12 reps

* Low Row - 5 sets
* Lat pulldowns- 5 sets
* Pull ups- 5 sets

Cardio:

* Incline walking/running intervals 30 min.
- warm up 1% incline 5.0 mph 5 min.
- walk 15% incline 3 mph 1 min.
- run 15% incline 5 mph 1 min.
- alternate for 20 min.
- cool down 1% incline 5.2 mph

* Pilates 50 min.

SUNDAY

* Thermal Yoga - 30 min.

Good Night, Good Luck:

* I have given my support.
* I learned more things I want and don't want in life.
* Today has enhanced my life by teaching.

Thoughts:

Okay, did you notice? No nutrition journaled. Yes, I have it, well, part of it. I'm not going to embarrass myself by listing the days but here is the approximate totals:

Wednesday - 3,159 calories
Thursday - 2,936 calories (not too terrible since they say most Thanksgiving meals total 5,000)
Friday - 3, 523 calories
Saturday & Sunday - Didn't calculate

* Nadia and I have been rocking the workouts. Things like leg pressing in the 500s, but with all this intense metabolic work the metabolism goes through the roof and in return creates a ravenous appetite. The art of it all is finding a balance with working out intense and proper nutrition to control the appetite. This balance is what I seek to establish before the new year so I can continue to workout intense but get not only the aerobic and strength benefit, but also the weight loss benefit.

Confession

Good Morning America:

* I am most proud of Nadia for her intensity in the workouts.
* I am grateful for Mike helping me with my business cards.
* I am enjoying in life all the opportunities.
* I am committed to working on my flaws.
* I love Stanley and he loves me too!

Notes:

* I noted yesterday that it is Thanksgiving week and I really need to push. However, I need to realize that my nutrition should be included in this.

* Still stay tuned for Modified Burpie pictures!

Food Day:

Recipe Day: Pumpkin Muffins

290 calories a muffin
Makes 12 Lg muffins

3 cups of whole wheat flour
2 Tsp baking soda
1 Tsp salt
2 Tbsp Cinnamon
6 scoops (12 Tbsp Milled Flax Seeds)
4 egg whites
12 Tbsp Agave Nectar
1 1/2 - 15 oz. cans of pumpkin
1 cup raisins
1/2 cup sliced almonds

1. Preheat oven 350
2. Grease tin
3. Mix flour, baking soda, cinnamon
4. Beat eggs, agave nectar, and pumpkin then fold in raisins
5. Mix wet into dry
6. Bake 26 min.

Stats:

Weight - 143 NEED TO GET BACK DOWN TO 140!
Calorie Intake (approximate) - 2,800
Calorie Expenditure (approximate) - 602
Net (approximate) - 2,198
Protein (approximate)- 192 grams

Nutrition:

Breakfast: 5 am / 300 calories

1 Tbsp pumpkin 1/2 cup oatmeal
Whey protein
coffee with 1 Tbsp silk soy vanilla creamer with splenda and truvia

Snack: 7:30 am / 634 calories

Whey Protein
1 cup B's Special Sweet Potatoes
1 cup of okra
2 chocolate truffles
N.O. Explode preworkout drink

Lunch: 9:30 am / 592 calories

1/2 Chicken Breast
1/4 cup onions
1 slice of swiss cheese
1 Whole Wheat bun
Apple Crumb cake

Snack: 2 pm / 216 calories

1/2 Chicken Breast
1/4 cup onions
1 Slice Swiss cheese


Dinner: 4:30 pm / 582 calories

5 oz. Ground Turkey
1 slice swiss cheese
1 cup okra
1 cup B's Sweet Potatoes


Snack: 6 pm / 448 calories

1 Mini Pumpkin Pie
Butterscotch chips
Coffee Chocolove Bar

Metabolic Demand: Chest and Triceps

1. Push Walk, Crab Walk
2. Burpies
3. Inch worm (aka hand walks)

1. Lunge punch
2. Lying MB chest throws
3. Lying MB Tricep extensions

Weights: Chest and Triceps 8-12 reps

* Flat Bench - 5 sets
* Incline Cable Fly - 5 sets
* Decline DB Press - 5 sets
* Reverse Tricep Press Down/Tricep Pressdown - 5 sets
* Lying French Press (aka skull crusher)/ Belly Tricep Press - 5 sets

Cardio:

* Incline Walk 30 min. (15% Incline at 3.0 mph)

Good Night, Good Luck:

* I have given my love today.
* I learned that a smile goes a long way.
* Today has enhanced my life by spending time with Nadia.

Thoughts:

Yes, today was a tough day for me. I was tired this morning - partly because I worked out hard yesterday, and I think partly because I was a little sad from life stuff. The toughest part of all this was keeping my nutrition goals. (Sure, I kicked butt in my workouts, but getting to the goals I want by only doing half of what I need to do will not get me there.) Then I started to have fears of judgement by people who will read my blog and then there were thoughts of how I would deal with what I would write...would I leave things out and hide them?

No, so here is my confession. If you haven't figured it out yet - I LOVE food. I especially have a sweet tooth and have realized even more so lately that sugar really is a drug. It starts with just a taste and tends to continue on from there. Today it started by me saying "It's okay to eat this chocolate that my client brought me for breakfast." Then my sleepiness and mood allowed me to think I'm going to have apple crumb cake. Later I was brought a mini pumpkin pie - of course I had to eat it. Then that just wasn't enough to satisfy me so i topped that off with butterscotch chips and a few squares of a Chocolove Bar.

So, WHAT I ate is not the important part. The important thing to discuss and think about is how I plan to overcome this next tomorrow and every day after that. Everyone has to figure out what works for them, but I have learned that I am better off cold turkey. I am better with the out of site, out of mind theory. Some people HAVE to have "something." Some people choose to keep their "wine" - and that is fine. They just need to figure out how to structure their day to include "wine" (or whatever "wine" represents.) I am better off not even a having "wine." I need to make the decision to exclude my vices altogether. This works best for me. I have chosen 4 special event days to not follow this. This took some thought and time to figure out. I have chosen Thanksgiving, birthday, New Years, and Christmas. Figure out how YOU operate best.

Now, I do have time for slip ups like this. However, I'm typing this with feeling tired, and I wouldn't feel this way if I hadn't had all the sweets I had tonight. My body is starting to get a little too far away from where I like it at. The truth is I don't feel good, and I am not happy with how my body is looking right now. So, here is the point when the decision needs to come. Am I going to continue what I am doing or make a change? Because it really is a choice - it all is. That is the cool thing! We control our happiness. I just have to make the decision!

Stage 1 - Week 2

Good Morning America:

* I am most proud of the efforts in my workouts today.
* I am grateful for Nadia gutting through the workout with me today.
* I am enjoying in life taking the workouts to a new level.
* I am committed to giving this goal my all.
* I love my Aunt Paula and I know she loves me.

Notes:

* Thanksgiving week - need to push extra hard.

Food Day:

Food Tip - Get in practice of ordering at restaurants the way you would like things. A few general thoughts:

* Don't be afraid to substitute. I always look at what is on the menu and chances are you could substitute something on a dish with something else on the menu. For example, I substitute potatoes most of the time. At breakfast I substitute them with fruit and lunch or dinner with another vegetable.
* Always get dressings and sauces on the side so you can control the amount used.
* Order breads dry and if you insist on butter, etc. then you can control how much you spread on.

Stats:

Weight - 143 NEED TO GET BACK DOWN TO 140!
Calorie Intake (approximate) - 2,294
Calorie Expenditure (approximate) - 770
Net (approximate) - 1398
Protein (approximate)- 166 grams


Nutrition:

Breakfast: 5 am / 235 calories

1 Tbsp pumpkin 1/2 cup oatmeal
Whey protein
coffee with 1 Tbsp silk soy vanilla creamer with splenda and truvia

Snack: 9 am / 435 calories

Whey Protein
Pear
Whole Wheat bun
2 Slices of Swiss cheese
N.O. Explode preworkout drink

Lunch: 1 pm / 320 calories

Kashi Sweet and Sour Chicken

Snack: 3 pm / 60 calories

1/2 cup Greek Yogurt

Dinner: 5 pm / 872 calories

1/2 Chicken Breast
1/2 cup onions
1 slice swiss cheese
1 cup of B's awesome mashed sweet potatoes
Peanut Butter chips

Snack: 7 pm / 372 calories

1/2 Chicken Breast
1/4 cup onions
1 slice swiss cheese
okra
strawberry popsicle

Metabolic Demand: Shoulders

1. Bar OH Step ups
2. Drop lunge with lateral raises
3. Side lunge with greater than less than sign

1. Underwire OH press
2. Frog burpies
3. BOSU jumps with MB press

Weights: Shoulders 8-12 reps

* DB OH press - 5 sets
* Cable front lateral raise- 5 sets
* Cable bent over reverse fly- 5 sets
* Upright rows - 5 sets
* Bar front raises - 5 sets

Cardio:

* Step Mill 30 min. Intervals

Pilates: 1 hour mat class

Good Night, Good Luck:

* I have given 100% effort in my weights workout today.
* I learned that I can get my Shape magazine article on a plaque!
* Today has enhanced my life by going to pilates class.

Thoughts:

When doubt enters the mind, try to find something or someone to help re-inspire yourself. I read a fitness magazine or check out a website. Another method could be just rereading my the goals. It is normal to have highs and lows. The difference between someone who reaches their goals or not is how you deal with these highs and lows.

Also, I would like to see if I can keep the intensity that I tend to have on Mondays throughout the week. Wednesdays seem to be the most challenging for me so I would like to see if I can change the energy level somehow, but if not I try to deal with this by putting chest and triceps on that day since that requires the least amount of effort in comparison, in my opinion.

Vacation for cousins wedding

Good Morning America:

* I am most proud of my little friend, Logan, for being brave during his MRI.
* I am grateful for my Dad treating me to a scrumptious breakfast.
* I am enjoying in life a compfy hotel bed.
* I am committed to moving forward.
* I love my brother and I know he loves me since he's going to let me overtake his house in September for the competition! :)

Notes:

Exercise Day:

Modified Burpie
1. Squat down
2. Put both hands on the ground.
3. Step the right foot back into a pushup position, then the left.
4. Take the right foot and lunge to the outside of the right hand. Make sure to place the foot flat. Then return it back to pushup position.
5. Complete step 4 with the left foot.
6. Step the right foot to the center squat position, then the left and stand up.
7. Repeat steps 3 & 4 with the left feet lead.
*. Pictures to come!

Stats:

Weight - 140
Calorie Intake (approximate) -
Calorie Expenditure (approximate) -
Net (approximate) -
Protein (approximate)-


Nutrition:

Off

Metabolic Demand

Off

Weights:

Off

Cardio:

*. Plan was to get something in but seeing and hanging out with my family that I haven't really hung out with for a few years took president. I will get back on track come Sunday.

Good Night, Good Luck: These are challenging!

* I have given my love.
* I learned how to use my map app better.
* Today has enhanced my life by spending time with my family.

Thoughts:

[Posted with iBlogger from my iPhone]

Travel

Good Morning America:

* I am most proud of my friend Aimee and her inner strength.
* I am grateful for being able to spend a weekend with my family.
* I am enjoying the time off.
* I am committed to having a relaxing, fun filled weekend.
* I love my Dad and he loves me back!

Notes:

I have decided not to stress about logging nutrition and just enjoy the company of my family. The goals are still in mind but allowing myself the vacation for the weekend.

Question/Answer Day:

Thursdays are question and answer day so please inform me of any questions you may have.

Question: What is a good breakfast?

Answer: Everyone should figure out what works best for them but you should think good carb, lean protein, and a veggie - YES veggie! Then the next question I usually get is "what kind of veggie for breakfast?" And the answer is ANYTHING! Whatever you like! A good challenge is to practice not eating breakfast food for breakfast. Why do we have this idea that certain foods aren't breakfast foods.

However, a good, general, healthy, balanced breakfast is oatmeal, egg whites (or even 1 egg and a few egg whites) and your veggie of choice! That could be a base and you throw in your creativity. You could add cinnamon, pumpkin, nuts, etc. to your oatmeal. You could put your veggies with your eggs and make an omelet.

Some of you will think you don't have time for this but you do. You just MAKE time and eventually learn it doesn't take long. Prep as much as you can ahead of time - Sundays or the night before. Yes, it may take a little extra effort to create a new routine but once you have created it you will wonder how you use to get by without it.

Nutrition:

*. Vacation

Metabolic Demand

*. Off

Cardio:

* Off

Good Night, Good Luck: These are challenging!

* I have given my knowledge.
* I learned that yoga studios don't really make a profit.
* Today has enhanced my life by being able to spend it with my Dad and Danielle.

Thoughts:

Being out of town is quite a challenge to sustain a proper diet. Why do we feel we need to fry our vegetables, have them swim in butter or drown them in a sauce?

[Posted with iBlogger from my iPhone]

Stage 1 - Day 3

Good Morning America:

* I am most proud of my time management today.
* I am grateful for my friends.
* I am enjoying in life being independent.
* I am committed to continous self improvement.
* I love Penny because she makes me smile. I think she loves me since she gets really excited when she sees me.

Notes:



Aha! Day:

Today just reinforced that even though you may feel tired or exhausted, our bodies are amazing and can and WILL push through. So, don't just think you can use the "I'm tired" excuse. You should always listen to your body but being tired and overtraining can be two different things.

Stats:

Weight - 140
Calorie Intake (approximate) - 2,479
Calorie Expenditure (approximate) - 514
Net (approximate) - 1975
Protein (approximate)- 201 grams


Nutrition:

Breakfast: 5 am / 354 calories

1 Tbsp pumpkin 1/2 cup oatmeal
6 egg white puff (recipe tomorrow)
1 cup of broccoli
coffee with 1 Tbsp silk soy vanilla creamer with splenda
* eventually going to eliminate the splenda

Snack: 8 am / 590 calories

2 Ezekial 4:9 English muffins
1 tbsp almond butter
1 tsp jelly
Spinach
2 slices of Swiss cheese

Lunch: 1 pm / 514 calories

5 oz. buffalo
4 cups of spinach
1/2 cup quinoa
1/4 avocado
2 tbsp Italian dressing

Dinner: 8 pm / 449 calories

8 oz. Buffalo patti
1 cup of kale
1 slice whole wheat bread

Snack: 3 pm / 100 calories

Pear

Snack: 5 pm / 514 calories

4 oz. buffalo
4 cups of spinach
1/2 cup quinoa
1/4 avocado
2 tbsp Italian dressing

Metabolic Demand (intense workout training aerobic and strength simultaneously by trying to tax as many muscles as possible; 2 circuits, 3 sets): concentration in Legs and Shoulders

1. Grasshopper pushups with BOSUs
2. Modified burpies
3. French press w/ reverse crunch

1. Decline plyo pushups
2. Donkey kicks
3. Fast alt. Tricep extensions 1 min.

Weights: Legs & Shoulders 8-12 reps

* incline bench - 4 sets
*. Decline bench - 3 sets
*. DB fly - 3 sets
*. Rope pressdown - 4 sets

Cardio:

* Step mill 30 min.

Good Night, Good Luck: These are challenging!

* I have given all my effort.
* I learned somethings never change.
* Today has enhanced my life by gaining clarity.

Thoughts:

Too tired to think.

[Posted with iBlogger from my iPhone]

Stage 1 - Day 2

Good Morning America:

* I am most proud of my old client Ronnie for losing weight! Way to go Ronnie!
* I am grateful for my workout buddies.
* I am enjoying in life where I am. I think we are often moving too fast to realize this.
* I am committed to making wonderful changes not only in my life but in others.
* I love my Dad and my Brother and I'm sure they love me as well. I am super excited to see them this weekend!

Notes:

* A little confusion on what YOU need to do...nothing really. You can just read or you can join as a follower on the right side. It's kind of helpful to me if you let me know if you are following so I can cater to the followers. Also, if you have questions or comments I think it makes things easier.

Recipe Day!:

Egg White Puff:

6 Egg whites (however many you would like really - 17 calories per egg white)
2 Tbsp Cinnamon (really a preference on how much)
1 Tsp Powdered Sweetner (I have used splenda, truvia and stevia)

1. Whip egg whites medium/high peaks
2. Add Cinnamon and Sweetner and beat more to mix
3. Spray baking pan and cook for 17 min.

This is my life saver!

Stats:

Weight - 140
Calorie Intake (approximate) - 2,548
Calorie Expenditure (approximate) - 766
Net (approximate) - 1782
Protein (approximate)- 196 grams


Nutrition:

Breakfast: 5 am / 354 calories

1 Tbsp pumpkin 1/2 cup oatmeal
6 egg white puff (recipe tomorrow)
1 cup of broccoli
coffee with 1 Tbsp silk soy vanilla creamer with splenda
* eventually going to eliminate the splenda

Snack: 7 am / 410 calories

1 scoop of Isopure Whey Protein w/ H20
Ezekial 4:9 English Muffin (found in freezer section at health food store)
St. Dalfour Jelly 100% Fruit All Natural Red Raspberry

Lunch: 1 pm / 814 calories

5 oz. buffalo & 1/4 cup quinoa stuffed bell pepper
sweet potato fries

Snack: 4 pm / 625 calories

4 oz. baked chicken
Dijon mustard
Whole Wheat Bread with swiss cheese melted on top

Dinner: 7:30 pm / 420 calories

1 oz. chicken
1 cup of broccoli
1 cup of greek yogurt
5 Tbsp. of pomegranate seeds

Metabolic Demand (intense workout training aerobic and strength simultaneously by trying to tax as many muscles as possible; 2 circuits, 3 sets): concentration in Back and Biceps

1. Burpie pull ups
2. Incline DB curls
3. Explosive DB rows alt. catch

1. Alt. Split Jumps w/ Lat Pulldown
2. Side throw downs
3. Alt. DB fast for 1 min.

Weights: Back and Biceps 8-12 reps

* Cable Curls - 4 sets
* Wide grip pull ups - 5 sets
* Bar Rows - 5 sets
* Lat Pulldowns - 5 sets
* Upright Rows - 5 sets
* Standing Calf Raises - 6 sets

Cardio:

* Bike 10 min.
* Run 30 min.
* Incline walk (15%) 10 min.

Good Night, Good Luck: These are challenging!

* I have given positive energy today.
* I learned what the word "mealy" means.
* Today has enhanced my life by running into people I haven't seen in a while.

Thoughts:

Today was a good day. I feel I was able to avoid food temptations. I had a hard metabolic workout with Nadia. (Way to go Nadia!) Stan and I lifted back with intensity. (He gets so serious it makes me laugh.) A workout partner is great, so if you can find one (or a few like me) workouts can be more fun and challenging. Misery loves company. Now I'm exhausted and going clean up and going to bed. Good night everyone!

Here I go! No turning back!

Good Morning America:

* I am most proud of starting this blog!
* I am grateful for my health to take on such a venture.
* I am enjoying in life spending more time at work.
* I am committed to seeing this process all the way through. (100% Nadia!)
* I love my Mother for helping me make the final decision to put this out and I'm pretty sure she loves me back! :)

Notes:

This week is a little different since I am out of town Thursday - Sunday so trying to get it all in before I leave so all I have is cardio when I am away.

Food Day:

Bragg's Liquid Aminos is a must have staple in the kitchen! This is an all natural, all purpose seasoning from soy protein. It is lower in sodium than soy sauce and 0 calories. I put it on all my vegetables, marinate meats, and more! It can be found at most health food stores.

Stats:

Weight - 140
Calorie Intake (approximate) - 2,441
Calorie Expenditure (approximate) - 506
Net (approximate) - 1935
Protein (approximate)- 195 grams


Nutrition:

Breakfast: 5 am / 354 calories

1 Tbsp pumpkin 1/2 cup oatmeal
6 egg white puff (recipe tomorrow)
1 cup of broccoli
coffee with 1 Tbsp silk soy vanilla creamer with splenda
* eventually going to eliminate the splenda

Snack: 8 am / 774 calories

1 scoop of Isopure Whey Protein w/ H20
6 oz. Sweet Potato Fries
Nadia's (very worth) brownie

Lunch: 11 am / 508 calories

5 oz. buffalo & 1/4 cup quinoa stuffed bell pepper
carrot cake muffin with cream cheese frosting

Dinner: 4 pm / 420 calories

5 oz. tenderloin
1 cup broccoli
1 apple/pear

Snack: 5:30 pm / 200 calories

1 cup greek yogurt w/ Stevia
4 Tbsp pomegranate seeds

Snack: 8 pm / 144 calories

6 egg white puff
1 cup broccoli

Metabolic Demand (intense workout training aerobic and strength simultaneously by trying to tax as many muscles as possible; 2 circuits, 3 sets): concentration in Legs and Shoulders

1. BOSU burpie with jumps
2. sumo squat with lateral leg raise alternate with DB (dumbbell)
3. MB side hops

1. MB (medicine ball) OH (overhead) lateral step overs on bench
2. front lunge push and pull MB
3. squat with reverse fly

Weights: Legs & Shoulders 8-12 reps

* Squats - free weights 4 sets
* DB OH shoulder press - 5 sets
* Step up - 5 sets
* Lateral cable shoulder raises - 5 sets
* Walking lunges w/ DB - 4 sets
* Cable front raises - 3 sets

Cardio:

* :( I failed to accomplish my cardio. There is no excuse. I mismanaged my time and my goal is to not let this happen again.

Pilates: 1 hour mat class with Stephanie - she's the best!

Good Night, Good Luck: These are challenging!

* I have given my all in my weight workout today.
* I learned how to change the light bulb in my hallway and you may not realize how exciting this is to me. One step closer to
comfort in complete independence.
* Today has enhanced my life by the joy of starting a new process. It's so exciting!

Thoughts:

Well, day one down on stage one. I feel really good except for not budgeting my time better to fit my cardio workout in, but I will just have to figure out how to not let it happen again. I couldn't resist the awesome homemade brownie and carrot cake muffin Nadia made today, but plan to get more disciplined depending on the stage. I would like to restrict items like this to only clean recipes, but if you know Nadia's baking, you would know I will have gain more will power!

A Wonderful Idea!

My clients give me so many wonderful ideas all the time, and I am sure you will hear a few over the next 9 or so months. However, my client Mark has given me a wonderful idea that I plan to try and include in my blog every day. Every morning and evening Mark asks and answers to himself a few questions. My plan is to do the same for all of you. I hope it may be something you may want to consider to incorporate into your life. Human beings are creatures of habit - why not create positive, uplifting ones!

Morning Reflection (My Good Morning America):

* What am I most proud of?
* What am I grateful for in my life right now?
* What am I enjoying in my life right now?
* What am I committed to in my life right now?
* Who do I love and who loves me?

Evening Reflection (My Good Night, Good Luck):

* What have I given today?
* What did I learn today?
* How has today enhanced my life?
* If I were my own employer, would I be satisfied with the days work I have put in? If not, why and how can I change my behavior?


Thoughts

So, here I am...the planning is complete. There seems to be no turning back now. I know there are going to be those of you who may not agree with everything I'm going to say or do...I can't always please or do what everyone wants me to, so I do the best I can for myself while trying not to hurt anyone in the process. On Thursdays I plan to answer any questions, suggestions or comments, so please, if you have any - submit them. I will plan on getting to them. Please just remember, this is MY process and you have to figure out what works for you. So, with that said! I hope there are some aspects from my somewhat crazy endeavor that will help anyone and everyone in some way.

The Plan

Here is the master plan for the next 9 months and two weeks starting on this Sunday, November 15th. It is not set in stone and may get tweaked along the way, but as for now this is the plan!

November 15th - December 20th, 2009

Goals:

1. Maintain weight of 140 lbs. or less
2. Metabolic Demand 5x a week
3. Weights 4x a week
4. Cardio - 5x a week
* 30 min. a day
* intervals 2x a week
5. Nutrition
* 2,500 calories or less a day
* 185-200 grams of protein a day
* veggies at least 3x a day
6. Pilates 1x a week

Would like to see:

* maintenance of muscle and aerobic capacity
* possible addition of muscle
* reestablishment of routine with workout and diet

December 20th - 28th: Christmas Holidays

December 28th - April 3rd: Weight Loss

Goals:

1. Drop weight to 130 lbs./ Bodyfat 14%
2. Metabolic Demand 5x a week (2 circuits)
3. Weights 4x a week
* 8-12 reps
* 5 sets
4. Cardio 5x a week
* twice a day
* two 30 min. sessions
* 3x a week in intervals
5. Nutrition
* 1800 calories or less a day
* 200 grams of protein a day
* veggies 5x a day
6. Cables workout on Saturday or Sunday
7. Pilates 1 or more times a week

Would like to see:

* weight loss
* muscle building
* strong concentration in abdominal work

April 4th - May 1st: Break/Recovery/Maintenance

Goals:

1. Maintain Weight of 130 lbs.
2. Weights 5x a week
* 5 sets
* 20 reps
3. Cardio 6x a week
* 30 min. a day
* 2x a week intervals
4. Nutrition
* 1800 calories a day
* 200 grams of protein a day
* veggies 6x a day
* only natural sweets
5. Pilates and Yoga 1 or more each or more a week
6. Roll out 5 days a week

Would like to see:

* a freshness and some how, some way a renewal of dedication

May 2nd - June 5th: Weight Loss

Goals:

1. Weight loss of 5 lbs. to 125/ Bodyfat 12%
2. Metabolic Demand 5x a week
3. Weights 5x a week
* 8-12 reps
* add supersets
4. Nutrition
* 1600 calories or less
* 150 grams or protein
* veggies 6x a day
* NO SWEETS
5. Pilates and Yoga each 1x a week

Would like to see:

* a body ready for 2nd place at a show
* a comfort in myself and the way I am feeling, not stressing, to obtain the goal. I don't want to feel bad or a struggle.

June 6th - September ?:: Muscle Building/Show Prep

Goals:

1. Weight loss 5 - 10 lbs. (115-120)/ Bodyfat 9-10%
2. Weights 5x a week
* 8-10 reps
* 5 sets
3. Nutrition
* 1600 and gradually less
* 225 grams of protein
* veggies 3x a day
* NOTHING PROCESSED OR SWEETS!!!!
* ALL NATURAL
4. Pilates 1x a week
5. AB work EVERY NIGHT
6. Cables on Saturday or Sunday

Would like to see:

* Perfection because I put my whole heart and soul into myself and this process
* a body ready for 1st place at NPC Team Universe

My philosophy

I think of myself as pretty down to earth, but I guess that is in the eye of the beholder. With this I feel my philosophy of training and nutrition is down to earth as well. I would not consider myself an extremist and who knows, this may be my flaw to reach my ultimate goal. However, anyone will tell you I will try my hardest in doing it my way to reach a goal. I will not really starve myself, not pop pills, or do anything that may endanger my body. I will work hard and plan to accomplish my goal without having to do anything that would compromise myself. That's why when I found out I wasn't lean enough for the last competition I jumped right on developing a plan to accomplish this goal, even though it is a little more than 9 months out when most people start training for a figure competition 8-12 weeks out. I believe for me to do this right, this is the time that I should take.

Nutritionally I strive for clean eating. I am not always perfect, but have found I feel the best with this philosophy. Clean eating means I try to only consume things that come from the earth or have a mother. This is a constant challenge for me to accomplish. (The baked goods at the coffee shop always stare me down.) I also tried a cooking and baking goal for myself after the second competition, but realize I can be more disciplined and actually happier when I keep it somewhat simple by eating more routinely for my meals. I made a grocery list yesterday and there are only about 15 different items on it. More on what those items are soon to come!

So, I like to workout hard. I try to eat clean. And I am always looking for a challenge!

My background

A little about me to understand where I am coming from and how I have developed my beliefs...I grew up in Louisiana - land of the best cooking! I also lived in Italy for four years - country of the best cooking! I have a love for food. My ex-boyfriend would always comment on my "happy dance." This is the dance I do when I am eating something really good. So, I get frustrated when my clients make as if eating controlled and clean comes easy to me and that I can't possibly seem to understand their struggles, well I do.

Growing up with an older brother who would always challenge me to things or make comments to me like "I can do anything you can do, but better" made me love a good challenge. I would consider myself an athlete with love mainly for volleyball. That being a team sport, the love somewhat faded due the exhaustion of finding good play. My focus then went to triathlons. It was something my father and I could do together and became very enjoyable and a new way to compete. Then, with moving to Denver, CO, swimming in the open water wasn't enjoyable and without Dad there to have the camaraderie, that too faded. This led to running - four marathons later I'm tired of running. So, here I am figure competitions!

I am blessed to work with an awesome team of trainers here in Denver, CO. I have learned so many things in the last five and half years as a personal trainer and, within this last year, so much specifically on how to prepare for a figure competition. Now, I would not consider myself a professional at training for them, but this is going to be my documentation on how I am going to take what I have learned and figure out what works best for me. I'm sure I won't be perfect, but life always is a learning process.

I want this to be a process from someone who it doesn't come easy, like most every day people, to accomplish a goal. Specifically in this case proper nutrition and exercise to result in weight loss to be measured through a figure competition. However, I hope to hit a broader audience to aid all in nutrition, fitness and changing body composition. Please do not take everything I say or do and assume it is the end all, be all. You need to figure out what works best for YOU. So, try it...if it doesn't work for you, try something else. If it does, great!

Why a blog?

It is now Nov. 9th, a little over 2 weeks after my second local figure competition. I was blessed with a team of help in preparing for my first two competitions, but after hearing talks in the dressing room I realize not everyone is as lucky. With my second place finish at the Axis Lab All Natural Championship in Colorado this past Oct. 24th, 2009, I have qualified for a national level figure competition. Since my coach has recently found out she and her husband are expecting, I feel she has her hands full to be with me on this next journey. This has led me to believe that with my previous knowledge and all I have learned from the first two competitions that I am ready to take on this adventure alone. Well, somewhat alone. Just me and my blog!

Mobile Blogging from here.

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