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!