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.