• 30Sep

  That Stubborn 5-20 lbs

  Personal 3 Comments

  Wednesday comes along and i have nothing to do but then i realize it’s 40 degrees out and i don’t have a clue where my winter stuff is.  Just yesterday it was in the 90’s that’s what i get for living in a high elevation desert.  Probably why there’s great snow here.  Oh snow, skiing.  I better start saving up for skiing.  I promised myself i wouldn’t let it go another year without skiing.  Enough chit chat.  How are you doing how’s your week going so far.

  Calorie deficit via exercise and nutrition get’s to me every Wednesday.  I’m motivating my self to keep going with the knowledge that i have one day off this weekend.  I’ll make it Sunday because we’re going to be anywhere but home this Sunday.

  Today:
  Breakfast: 6 egg whites, 1 apple
  Snack: Protein Shake, Fiber One Cereal and Milk (Surprisingly Delicious)
  Lunch: Tuna Salad on 1 piece of Whole Wheat Bread, Cucumber sticks, 4 slices of turkey
  Snack: Protein Shake, Fiber One Bar (Free sample)
  Dinner: Chicken, Broccoli, Small Baked Potato with salsa on top
  Snack: Protein Shake ?
  Bike: Cardio (glutamine after for immune boost)

  Drink 2 tall glasses of water with every meal, and account for exercising.
  Take daily vitamin, omegas, glucosamine, extra calcium, and extra vitamin C.
  Sleep 8-9hour/day (I slept like a rock last night)

  Thursday’s Plan:
  Breakfast: 6 egg whites, 1 apple
  Snack: Protein Shake, Bran Flakes and Milk
  Lunch: Turkey Sandwich
  Snack: Cottage Cheese
  Dinner: Steak stir fry with lots of veggies
  Bike: Cardio (glutamine after for immune boost)
  Snack: Protein Shake

  Drink 2 tall glasses of water with every meal, and account for exercising.
  Take daily vitamin, omegas, glucosamine, extra calcium, and extra vitamin C.
  Sleep 8-9hour/day

  I read somewhere that the stubborn 5-20 lbs in the midsection is 90% based on nutrition and then 9% cardio, and 1% training.  Even thou i know intense training can burn a lot of calories.  I’m focusing on my diet and making sure my body is getting what it needs but in healthy amounts.

• 29Sep

  Frazzled Nerves and Happy Vibes

  Personal 4 Comments

  Fajitas and Chocolate

  Um… i should make sure i have almonds before adding them to my game plan =)

  Today was great!  I had a crazier day than yesterday but i took a few extra steps and got back and track.  I started the day of great then skipped two meals.  An errand took 3 hours longer than planned.  As soon as i got home i drank a ton of water and made up a protein shake.  I grabbed a few dark chocolate kisses and a couple sugar free candies and ran back out the door to get the office ready for the open house. Either way I’m not better prepared with a small water bottle in my purse.

  I felt good to accomplish something.  Everyone loved the design.  Most importantly the employees, owner, and marketing manager.  They pretty much knew what they wanted i just tweaked it and made it work with what they had.  Loved it and will be doing more soon.

  Today: Accountability
  Breakfast: 6 egg whites, 1 apple, daily vitamin, glucosamine, and omegas
  Snack:
  Lunch:
  Snack: 2 protein shakes 3 kisses and 2 sugar free candies
  Dinner: ham on roll with mayo
  Snack: 1 fajita with extra peppers and chicken
  Bike: 50min (Thought i was only 30 until i realized the show i was watching on Hulu was  an 2 hour season premier) Glucosamine, protein shake.

  Tons of water.  That is the greatest trick.  I drink 1-2 glassed before a meal, and then 1-2 glasses after a meal to make sure i feel full.  I also have no headache tonight at all.  Dehydration triggers migraines, and thus triggers a crazy desire to stuff my body full of anything i think might get rid of it.  Last night after my post the hubby made up some peppermint tea.  The smell helps me a lot with migraines.

  Wednesday’s Plan:
  Breakfast: 6 egg whites, 1 apple
  Snack: Protein Shake, Bran Flakes and Milk
  Lunch: Tuna Salad on 1 piece of Whole Wheat Bread, and Cucumber sticks
  Snack: Cottage Cheese
  Dinner: Chicken, Brussels Sprouts, Small Baked Potato (I’ll be home to cook this time)
  Snack: Protein Shake, Banana
  Gym: Upper Body (glutamine after for immune boost)

  Drink 2 tall glasses of water with every meal, and account for exercising.
  Take daily vitamin, omegas, glucosamine, extra calcium, and extra vitamin C.
  Sleep 8-9hour/day

  The last two days were around 1450 calories.  With that and consistent workout I’ll have a healthy calorie deficit and start making some good progress.  Either way just keeping the calories lower and consistent exercise i already feel better.  It really does help calm frazzled nerves and release those happy vibes.

  Please share something that you have accomplished recently?

  It’s not bragging when I’m asking =)

• 28Sep

  Chips and Salsa

  Personal 2 Comments

  So…today was good…it was a good learning experience.  I finally get that when I’m trying to build muscle and cut some excess fat i can’t skip a snack.  I can’t go over 3 hours with nothing to eat or drink.  Especially drink.  Migraine from head to toe is a good way to internalize that fact =)  I have a big Interior design project for the hubby’s new office.  They’re having an open house tomorrow and it all has to come together by then.  It will be a great client to add to the portfolio.  I love doing interior design.

  So…I’m planning ahead for tomorrow.  Putting some almonds and a water bottle in my bag, and scheduling my time better.

  Today:
  Breakfast: 6 egg whites, 1 apple
  Snack: Protein Shake w/ Peanut Butter
  Bike: 50min (skipped the glutamine…not tomorrow)
  Lunch: Tuna Salad on 1 piece of Whole Wheat Bread
  Snack: Protein Shake w/ Peanut Butter
  Dinner: Bran Flakes, Protein Shake w/ Peanut Butter (Way off the plan)
  Snack: Chips and Salsa, Root Beer Shake (Not even close)

  Drank a glass of water with every meal until 4pm.  Not so good, i can do better tomorrow.
  Take daily vitamin, omegas, glucosamine, extra calcium, and extra vitamin C.
  Slept 8-9hour last night =)

  Tuesday’s Plan:
  Bike: 50min (glutamine after for immune boost)
  Breakfast: 6 egg whites, 1 apple
  Snack: Protein Shake w/ Peanut Butter
  Lunch: Tuna Salad on 1 piece of Whole Wheat Bread, and Cucumber sticks
  Snack: Low Fat Cottage Cheese
  Dinner: Chicken, Brussels Sprouts, Small Baked Potato
  Snack: Protein Shake w/ Peanut Butter
  Gym: Upper Body (glutamine after for immune boost)

  Drink glass of water with every meal, and account for exercising.
  Take daily vitamin, omegas, glucosamine, extra calcium, and extra vitamin C.
  Sleep 8-9hour/day (20min nap if needed).

• 27Sep

  Monday’s Plan

  Personal 4 Comments

  I’m back in town and planning out each day. Staying motivated and accountable.

  Monday:
  Bike: 50min (glutamine after for immune boost)
  Breakfast: 6 egg whites, 1 apple
  Snack: Protein Shake w/ Peanut Butter
  Lunch: Tuna Salad on 1 piece of Whole Wheat Bread
  Snack: Low Fat Cottage Cheese
  Dinner: Chicken, Brussels Sprouts, Small Baked Potato
  Snack: Protein Shake w/ Peanut Butter
  Gym: Lower Body (glutamine after for immune boost)

  Drink glass of water with every meal, and account for exercising.
  Take daily vitamin, omegas, glucosamine, extra calcium, and extra vitamin C.
  Sleep 8-9hour/day (20min nap if needed).

  Tomorrow I’ll write down everything i eat. That alone will help me stay on track, and I’ll type it up and post. This isn’t going to be easy but i can have fun with it. I know I’ll have days when I’m going to want to down an entire danish pastry flat =) But….What I Want More Is….I’m going full on out. I’m even find ways to remind myself of what i want more. I’m happiest when I’m athletic and i love being active. So Here’s to tomorrow. Everyday is a new day.  Leave the past in the past and start making things happen =)

  Happy Sunday To Ya!

• 25Sep

  Accountability: 15% November 26

  Diet/Nutrition, Health/Fitness 2 Comments

  My biggest thing is accountability.  I just read a great post over on Tom Venuto’s Burn The Fat Blog about The Biggest Loser and i couldn’t agree more.  Almost exact opinions to what i posted a few days back but just completely written out with even more insight, and some more info that was a real eye opener.

  I don’t need a weekend by myself to know what i want.  The one place i feel right at home in my element is when I’m active. It’s in my blood.  On the beach, in the gym, on the field, or up in the mountains…you name it and i love it.  I mean…i crave it.  I let myself off the hook all the time because i don’t want to get down on myself or be to hard on myself.  Whatever!  Yes, you heard me. I’m calling myself out on all my crap and I’m going to reach my goal.  I’m going to get my body fat% down to 15%.  I know that is not going to happen with out some accountability, commitment and needles to say sticking to a killer game plan.  Then I’m going to go surfing again and I’m going to enjoy every minute of it because I’ll know I reached my goal.  I’ll still do all sorts of fun active things in the mean time to also aid in the fat burning, muscle building, optimum fitness goal.  I’m ready, I’m all in, and I’m committed.  Deadline Thanks Giving.

• 25Sep

  Game Night and Plan

  Personal 1 Comment

  I was way off on my game plan yesterday…I didn’t eat unhealthy i just didn’t eat regularly and skipped a meal. Because i set a plan i noticed and now i can do better the next day. I’m not hard on myself because i would rather uplift and encourage then get discouraged or negative. I believe in me and know i can always improve.

  Volleyball was a blast. We lost again but just had fun. I need that social interaction. Being around 1-3 year old all day long I’m slowly regressing as far as verbal and social skills go. I love being a mom and i love being me. This weekend I’m going out of town by myself to support a relative. It will be a nice time to reconnect to what i really want to do with my time. I know i want to be a mom and a wife. But me??? Where do i start with me. There’s a million options. where do i start.

  Have a great weekend!

• 23Sep

  Accept and Move Forward

  Personal 4 Comments

  I think i did great my first day back at actually flowing a game plan.  Even if i didn’t the goal is to accept and move forward doing even better the next day.  I ate my meals as planned and…i added a few coconut cookies that i made with my boyz.  Not part of the plan but not a problem…unless i ate them all and did it every day =)  I didn’t get a 20min “cardio” in but i took care of myself.  Fighting off the tail end of a virus and making sure i don’t overdo it.  My immune system needs some boosting and all the veggies i ate today helped.  For dinner i actually ended up doing a lean hamburger patty over rice mixed with salsa with some cabbage on the side.  I love cabbage.  That was the first time i’ve made it.  Who knows what other veggies I’ll like.

  Here’s to executing a game plan…Tomorrow…

  Breakfast: Eggs & Fruit (6 egg whites)
  Snack: Protein Shake w/ Peanut Butter
  Lunch: Tuna Sandwich w/ celery and lettuce
  Snack: Cottage Cheese & Yogurt
  Dinner: Chicken, Potato, & Brussels Sprouts
  Snack: Protein Shake w/ Peanut Butter

  Exercise: Volleyball Night

  What’s your favorite vegetable?

• 23Sep

  Game Plan

  Personal 3 Comments

  So…game plan. I’m going to do a 20min cardio tomorrow and eating healthy. I’ll map it out below and report back to my self and ya all. Accountability is a good thing and especially to myself. I’m most motivated by what I think. My opinion is always most important to me. The one person i should keep a promise to is myself, first and foremost, because I’m that important =)

  The biggest loser was on Hulu.com and that show motivates me. Not the army-yelling-trainer part but the change the story that you believe in your mind part. Mind power is a pretty amazing thing. I’m going to use it to my advantage. Time to jump start a new me. I need to plan. It’s not just going to happen. I’m going to actually plan out my meals exercise goals etc. It will be fun to see results. I’ll get them if i execute a plan.

  Game Plan

  50 min cardio (Followed By Glutamine for immune support)

  Breakfast: fruit, 5 egg whites
  Snack: protein shake w/ peanut butter
  Lunch: turkey sandwich w/lettuce, cucumber sticks
  Snack: low fat cottage cheese, greek yogurt
  Dinner: chicken, green beans, brown rice
  Snack: protein shake w/ peanut butter
  Water with every meal and snack and daily vitamins

  Thursday: Lower Body Weights/20min cardio

  Friday: 50 min cardio

  Saturday: Upper Body Weights/ 20min cardio

  Sunday: Rest

  Monday: 50min cardio

  Tuesday: Lower Body Weights / 20min cardio

  Etc…time to make myself a priority =)

• 17Sep

  Volleyball Night-Living the Dream

  Personal 4 Comments

  I’ve had a great week!

  Monday: 20min walk with boys, Upper Body Workout.
  Tuesday: 50min Cardio
  Wednesday: 20min walk with boys, 50min Cardio,
  Thursday: Volleyball

  I’ve been eating very healthy.  Everyone is different and I’m starting to figure out how i tick.  I’m trying to tweak my habits to make sure i get something sweet/starchy but low fat every now and then to keep my serotonin in check.  It’s the only way I’ll get thru this without crashing into a total melt down.  My emotions get so out of whack when i start exercising.  If i eat to much protein before bed time then i can’t sleep.  I’m making great progress and starting to see results and still not miserable,wasted, or cranky while getting in shape.

  

  Volleyball was a blast and helps get me out of my element.  I never played much volleyball at least not on a team.  It’s weird after playing goalie for soccer deflecting instead of catching or kitting out of bounds is just as different as basketball to soccer.  But…It’s now legal to kick it and that makes it fun.  ‘m a power hitter and now that i have my serve actually going in the right direction I’m helping the team out.  I like team sports.  I love helping each other out and cheering each other on.  Probably part of why i love this fitness network of bloggers.  It’s great.

  If something doesn’t work tweak it for you.  Foods relation with brain chemistry is big and everyone has their own bag of genetic glitches.  Figure out what makes you tick and tweak your habits to help you reach your goal.

  Living the Dream
  Speaking of goals and what makes me tick.  I have a love of art and design.  I’ve always talked about opening my own studio and teaching art.  I’ve been doing interior design for clients for 7 years not but have never made it official.  I haven’t been living my dreams or living to my full potential.  I was in survival mode waiting for the next storm to hit.  It feels great to be enjoying life and living.  My biz cards are on their way and the site is under construction.  This is great and can eventually link to my art biz.  It’s an all in one design biz…Home-Office-Graphic-Art.  I already have interested clients and just did my Hubby’s new corporate office.  Their painting this week.  I love it.

  Fitness is a huge part of well being, and so is living.  What’s something you’ve always wanted to do?

  Go for it!  Anything is possible when you believe in yourself.

• 14Sep

  Killer Gym Workout

  Personal 4 Comments

  Just got back from a killer upper body workout at the gym and a 20min cardio on elliptical.  Man did i ever sweat and that means calories burned.  I kept my heart in the fat burning range and i made sure i had good form on all of my reps but i pushed my limits and it felt great.

  

  Eye contact at the gym.  If there was someone at the gym that i know i wouldn’t have noticed.  I always take everything so seriously and get in get out focus etc.  At least that’s what i tell myself.  I’m just use to going to a gym that’s the local meat market.  This gym isn’t bad at all.  I’m sure once i get use to my routine and go constantly I’ll find some gym buddies to share stories with.  The hubby goes early in the morning.  Hes made 12 of 13 workouts so far.  I feel like i’m just starting to get serious.

  Last week i had some sort of 30min + workout 5 days out of 7.  It felt great and I’m starting to get to that part where i actually have more energy from my exercise vs being wasted from working out the first time in months feeling =)

  I ate great today!

  two cookies (got right back on track skipped the cereal) and had 5 eggs all whites 1 yolk

  protein shake, nectarine

  turkey sandwich (fat free mayo, mustard, lettuce

  cottage cheese with yogurt (1cup total)

  steak, green beans, slice of bread (plain)

  bran flakes, skim milk, eggs (extra snack feeling low on calories and want energy for the gym)

  gym

  protein shake

  Writing it all out now and then makes the world of difference.  Why is it that after eating supper healthy all week i go to eat a brownie on the weekend and feel like $#%@ the rest of the day.  What’s with that.  Seriously sick to my stomach wishing i could go curl up in bed.  I now crave fruit if anything and the occasional dark chocolate calorie boost.  Junk food just doesn’t hit the spot any more.  Oh but exercising sure does.  It’s been a slow transition over the years but a good one.

  What do you crave?

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