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.

[Posted with iBlogger from my iPhone]