Knowing You are There

Thanks for the comments. It's great knowing that you are there watching me like a hawk. I do need to be monitored. It's funny how that concept works but hey that's why we push social support in the weight loss area, huh?

Today, I am sore from my full body strength training workout yesterday to the point where I can barely lift my hands over my head. Doing jumping jacks in Cardio Kick was a motha. I had a headache all day (and during class), which made things a little difficult but I made it through. I should have taken that Advil and lot lot sooner. I wont be able to do another workout today....Just too exhausted. Still eating well thought so that should balance things out. Scale said 135 this morning so we are getting there. Five pounds down since starting October 18 so I am on the move.

Monday of Week 2

I lost 2.25 pounds last week, which is a good start. I would think with all that exercise it would be more but I will take it. I have to watch my eating even closer to bring in those big numbers. Here is the plan for the week:

Monday: Total Body Weights, Spin @1200 K, 6mile walk/run@HP
Tuesday: Morning Elliptical, Kickbox@1200 K
Wednesday: Total Body Weights, Pilates, Bhangra
Thursdays: Spin@1200K, Kickbox
Friday: Muscle Pump, Cardio
Saturday: Hip Hop & Bhangra

More veggies this week and less carbs is also the plan!!

Week One

I must say that my first week back went pretty well. I really pushed myself to workout (even when I didn't feel like it). Here is a synopsis of my workout schedule for this week:

Monday: 30 spin/15 min elliptical & 45 min step class
Tuesday: Cardio Dance Party
Wednesday: Zumba with Leslie (30 min), Boot camp, Hard Core Pilates
Thursday: 45 min walk/run with MF, spin/abs, 45 min arc trainer
Friday: Muscle Pump
Saturday: Hip Hop Dance & Bhangra

I started points and stayed within my points all week as well and managed to lose 3lbs. Things are looking great so far. I must admit that I am really tired from all the workouts, but I am going to push through and keep it up.

Returning

I am guilty. I have not posted anything since August. The hands on these clock moves faster than the wings of a hummingbird. I will begin by saying that yes, the mission still continues. Monday (10/18) I started the point system (again) believing that I needed accountability to make this thing happen. And that is exactly what I need...a limit to how much I can eat. It's not that I indulge in large quantities of food, but I'm simply tempted by the things that fancy my palate. I must remember, however, that I am not eating to satisfy my taste buds but to nourish my body. Period. If I can do that and enjoy some of my selections, than I have arrived.

Let's go back..last week I asked myself what kind of trainer has these kind of struggles. I really had to ponder this one. Can I truly call myself a trainer? Of course I am being hard on myself. I workout at least 4 days a week right and I eat fairly well, don't I? But what do I need to do to push myself to the next level. Stop BSing is the answer. Anything worth while is worth working hard to achieve. If I wanna get in the best shape of my life, I have to work for it.

So as I usually do, I started on a Monday. This Monday with spinning at lunch and dragging myself off the couch to take step at WSC. Despite the $100 ticket I got for parking in the wrong area outside the club, I was proud of myself for walking up from my nap in time and not deciding to go back to sleep. I stayed within my allotted points and had a good day.

Yesterday I taught Cardio Dance Party, which watered me like plants receiving morning dew. I was excited that I had pulled it off after feeling unprepared and having a nightmare the night before of being on a stage in front of a crowd and forgetting the choreography. I would have similar dreams the night before I would began a new college course frightened because it was time for class and I could not find my classroom. The long hallways seemed endless and I was blinded by the bright lights and distracted by the thousands of eager students. Anyway I woke of from my stage fright dream and Cardio Dance Party was a success. I burned calories, received compliments and then exhaled knowing it was over. I had planned to get in a weight training workout but didn't get around to it. I vowed to make up for it today.

Hello All,

I'm just stopping in to give you status update. Currently, I am reassessing my goals and deciding what works and what doesnt based on my past exercise history. I have decided for the next month or two to focus more on resistance training, however, I will still complete at least 4 cardiovascular workouts per week (spinning/running/Arch Trainer). I will complete a strength training routine for each major muscle group at least twice per week and follow a split training system. Although I will be watch what I eat closely, I will not be as harsh on myself as I have been in the past. The goal is not to make to 125 but to get back to 130 and tone from there. I will start posting food tomorrow.

Yes I can

Thursday, July 22
B-green beans, yams
L-green beans, sardines
S-protein with pnb
D-1/2 salad with apples, pecans (Wendys), diet coke, 4 spoons of frosty
Exercise: 50 min walk run (4 miles), Spinning and abs (40)
Comments: Cardio wore me about but it was a good tired. I am glad I got that run in. Felt good! Even got up to 7mph!!
Weight:130

Well All,

Let's say I have been chillin since Friday. Not over eating not under eating..just chillin. I did workout Friday morning and played basketball in the evening. I did not, however, workout over the weekend. Let me at least tell you what I ate today:

B-wheat bread with pnb
S-wheat crackers with hummus
L-salad
D-580 cal mini pizza

Well, I could have gone with broccoli and sardines and not had the pizza but it has been sitting in the freezer forever and I didn't want it to go bad (are you buying that?). I think the comments related to me turning into a crackhead and "Your legs look like toothpicks" are going to my head. Quick someone tell me I'm getting pudgy.

Thursday, June 24
B-100 cal wheat bread with pnb
L-broccoli, veggie patty and brown rice
S-peanuts
D-broccoli, sweet potato, fish
D2-Mandarin orange salad w almonds (Wendy's)
Exercise: 30 min Arch Trainer, Yogalates, Spin and Abs, 25 min Swim
Comments: What a fitness day!

Wednesday:
B-Life Cereal (dry) 5:30am
B2-cottage cheese, fruit, chicken sausage
L-brown rice, fish patty
L2-wheat 100 cal bread, turkey sausage
D-chicken nuggets (6)
S-cool whip
Exercise: 60 min cardio (run/spin), Pilates
Comments: Seems like I ate alot. I did. Was soooo hungry today!

Tuesday:
B-yogurt
S-pnb, wheat crackers
L-brown rice, broccoli, grilled chicken (Yummy)
D-chicken pattie, broccoli
S-wheat crackers/pnb, plain vanilla ice cream (Mickey Ds)
Exercise: Kick Circuit, Upper Body Weights
Wts: Assisted Pull-Ups, Chest Fly Machine, Tricep Extensions, Shoulder Press Machine, Bicep Curls (3 sets)
Comments: Not bad. Getting back into the swing of things. I actually enjoyed my lifting workout. Felt powerful and strong. Blame the ice cream on PMS but I think I made a reasonable choice (no chocolate syrup on it). The plan for Wednesday is 45 min jog, lower body, 45 Arch Trainer.

Monday:
B-oatmeal, boiled egg, 1/2 cup of fruit (8:00)
S-tuna (2:00)
L-salad with lettuce, cucumbers, grilled chicken, rasp ving. dressing (4:00)
S-diet coke, pnb on whole wheat almond crackers (6:00)
D-1/2 Popsicle, coffee (8:00)

Exercise: 30 min walk with MW, 45 min jog, spinning 30min
Comments: I am off to a good start with the food and exercise. That jog was intense but got fun by the end. I actually ran the whole time. The spin class was intense (I thought). Woooohoooo!

So, I have 21 days (3 weeks) left until pictures are due. At this point, what could I do:

1) I could lose 2lbs a week, which would equate to 6 lbs lost and 8lbs over all.
2) I could lose 3lbs a week, which would equate to 9lbs lost and 12lbs over all.
3) I could be lazy and do nothing at all, which would include not sending in pics at all.

Ummm....
I think I will go with option number to and get as close as I can. Now how will I do it:

1) Cardio 5 days a week (90 min). I can do it all at once or in 2 sessions. This is how I lost weight the last time mixing in strength training

2)Total Body Strength Training Monday, Wednesday, Friday. Lifting heavy but not focusing on just one muscle group.

3) I wont stick to the eating program exactly but will modify it. More veggies, less carbs, more protein and water, NO ADDED SUGAR!!

Alright! Here I go. I will need some cheerleaders for this one! Off to do some cardio.

Let's see.

Wednesday:
B-peanut butter on 100 cal bread
L-yam, broccoli, rot. chicken
S-sun chips
D-salad
S-cookie ;0
Exercise: Pilates "Plus"
Comment: Didnt eat too bad. But not sticking with the plan. I told you I was free styling it.


Thursday:
B-almonds and raisins
L-yam, broccoli, rot chicken
D-Georgia Brown's (shrimp, crab cake meat, spinach, mac and cheese, biscuit, water).
Exercise: Spin and Lift
Comment: Well, I did have water with my meal at the restaurant and I turned down dessert! Spin and Lift was good. My butt and legs are sore today, buddy!

Monday:
B-1 egg, 1 egg white, 1/2 cup of oatmeal
L-chicken, brown rice
S-banana
D-slim fast bar, yogurt
Exercise: Spinning/Walk Run with Michelle

Tuesday:
B-yogurt, cottage cheese
L-chicken, brown rice
S-yam, tuna fish
D-grilled chicken with 1/2 bun, diet pepsi
Exercise: Cardio Kick Circuit

Michelle decided it would be a good idea to harass me on the job so I decided I better get to posting. Let's just say the past is the past and I will start discussing my plans for the rest of the challenge.

For some motivation, I went on the website and read some postings from other ladies in the challenge. It seems like many of them are in similar situations...Tired of eating this food, worried that they wont have enough votes to make it in the top 10, and a bit discouraged that they will not transform enough for the competition. Others complained that they were either not losing enough weight or getting to bulking to their liking. Now, I am sure there are plenty of competitors out there who are keeping their mouth shut and working their a**es off so I have to factor them in as well. However, I think I am just going to focus on finishing. A couple people decided that they were not submitting after shots and I am sure many feel that way, but I will feel really guilty if I didn't push through and at least submit photos. So.....I have decided to continue and give it my all.

Today's Weight: 132 (up from 129)

Breakfast: 1 egg, 2 egg whites, 1/2 cup of oatmeal

Monday, June 7
B1-protein bar
B2-egg whites, oatmeal
L-salad with cucum. and lettuce, balsamic ving.
D-veggie pattie, brown rice, green beans
S-1/2 cup of chocolate milk
Exercise: 25 min spin, 20 min hi/lo, back

Comments: I was trying to get back to the regime. I think I got it now.

Wednesday, June 2
B-egg whites, 2 veggie patties
S-salad with lettuce, cuccumbers, grilled chicken, balsamic ving.
L-grilled chicken, yam, green beans
D-protein shake
Exercise: Pilates
Weights: Legs (Squats on Smith, Hack Squat, Weighted Step Ups)

Thursday, June 3
B-oatmeal, 1/2 egg and cheese biscuit (I know, I know)
S-same salad as yesterday
L (at 5pm)-yam, grilled chicken, broccoli
D-not hungry (should have eaten anyway)
Exercise: Spin and ABs
Weights: Biceps and Triceps
Bicep curl with ez curl bar, skull crashers
Preacher curls, Tricep Dips Hands on 1 bench, feet on another
Incline Bicep Curls, Pull Downs
Comments: that was a tough bi and tri workout. I have never done that many sets of bicep curls ever. I think I am doing well so far.

Tuesday, June 1
B-4 egg whites, cottage cheese
S-mixed greens with cucumbers and grilled chicken, 2 tsp of balsamic ving.
L-1 yam, green beans, grilled chicken breast
S-1 1/2 scoops of whey protein
D-broiled shrimp, broccoli
Exercise: 30 min cardio (arch trainer, step mill); cardio kick circuit, chest

Chest: reps 10, 8, 6
Incline Chest Press (20lbs, 25lbs, 30lbs)
Smith Machine Bench Press (95lbs, 105lbs, 105lbs)
Pec Deck Machine (45lbs 50lbs, 55lbs)
Push-Ups to failure (15, 15, 15 reps)

Comments: Great work! That chest workout was hard!

Now I feel like I'm on a plan. Eating like this takes some planning. I had to go back to Giant (I have been like everyday since Friday). Now I am set at least until Friday.

B-1/2 cup oatmeal, 4 egg whites
S-mixed greens with cucumbers, 2tsp of balsamic vin., grilled chicken
L-grilled chicken, green beans, 1/2 cup of brown rice (wanted my whole cup but I lived)
S-whey protein, 1 tsp of pnb
D-Pending sardines, broccoli
Exercise: Back and Abs, Zumba

Weights: 3 sets of 10, 8, 6 reps
Assisted Pull Ups
Seated Back Row Machine
Back Row on Cable Column with Rope
Reverse Grip Back Rows

Decline crunch/Twist
Abs Machine

Comments: I have to be super organized to eat like this. I appreciate getting to eat but there is no snacking, dairy, sugar, bread, fruit, etc on this diet. 6 weeks, huh? I enjoyed changing up my weight training today to lesser reps and more weight. I felt powerful and strong!!!! I should be able to pop out at least 10 full pull-ups and 50 straight push-ups after this...well at least that's my goal.

Tomorrow: Cardio (90 min) and Chest

Well Hello Everyone!

Today marks the 6 week period. I have 6 weeks left to transform. I will admit that I made better choices and made an effort to workout more intensely, but I have to turn it up for the next 6 weeks. I have decided to skip the last two weeks of Phase 1 of the program and move on to Phase 2. In Phase 2 you drop reps (10, 8, 6) and increase cardio. I do have hidden muscle mass. I just have to felt the fat off so they can make their grand apperance. I am also going to follow the diet plan (mostly to the t) for the next 6 weeks. I bet Fred that I wouldnt give up sugar for a week (starting Thursday) and he would do the same. It was good for me to do that because I had to pass up cake twice. I wonder how Fred is doing???? Below is the diet plan for Phase 2. If you notice that I am not eating similar to this (starting Monday/Tuesday), but sure to call me out.

8am: 4 egg whites, 1/2 cup of oatmeal, 10 almonds
11am snack: 4oz of chicken breast, yams, 1 cup of broccoli
2pm lunch: 4oz of chicken breast, 1/2 cup of brown rice, 1 cup of broccoli, 10 almonds
5pm snack: 1 1/2 scoops of whey protein, 1 tsp of pnb
7pm dinner: 5oz of cod, mixed greens, cucumbers, balsamic vinegar, 10 almonds
10pm snack: 3 egg whites, 3 oz of ground turkey

Now, on the forums, people are already complaining that they cant afford to eat like this. I can afford it but feel like it's just so much food. I am suppose to reduce calories by 200 because I am shorter than 5' 3". Just note that what you see should look something like what is listed above

The workout should look like this:
Day 1: Back, Abs
Day 2: Chest
Day 3: Legs
Day 4: Off
Day 5: Shoulders, Abs
Day 6: Biceps, Triceps
Day 7: Off

Now it only suggest 1-2 high intensity cardio workouts per week. But I am going to do at least 6 (30 min) cardio sessions per week. Amanda Latona does a lot of cardio to prepare for a shoot. Shouldn't I?

Here is what I did Friday, Saturday and Sunday!

Friday:
B-veggie burger, 100 cal bread
L-grilled chicken on wheat toast
D-shrimp, green beans, cottage cheese with fruit
Exercise: kickbox and weights circuit (30 min), Basketball (20 min)

Saturday:
B-brown rice, veggie pattie
S-yogurt, almonds
L-grilled chicken, green beans, coleslaw, potato salad
S-almonds
Exercise: 1 hour intense spin class. It was great!

Sunday:
B-100 cal bread with pnb
S-hard boiled egg
L-grilled chicken, coleslaw, green beans
S-almonds, plain greek yogurt, coffee
D-more almonds
Exercise: 1hour moderate walk with mom at Haines Point

100% for the next 6 weeks. Goals:
1. Drop 10lbs
2. Drop 4 inches from waist
3. Increase glute measurement

Wednesday, May 26
B-100 cal. bread with pnb
L-brown rice, veggie patty, string cheese
S-cashews
D-swt potato, greens, 2 turkey meatballs

Exercise:
45 min cardio (3 mile jog)
Bootcamp with Joe (30 min)
Hard core Pilates (40)

Tuesday, May 25
B-oatmeal, egg whites
S-string cheese
L-string beans, brown rice, sardines
D-shrimp, mixed veggies
S-yogurt with blueberries

Exercise: Cardio/Abs


Weights: Chest and Shoulders:
Chest Fly Machine
Chest Press Machine
Cable Crossovers
Shoulder Press Machine
Lateral Raise Machine
Frontal Raises on Cable Column (straight bar)
DB Lateral Raises

Comments: I am eating better than ever. Shoulders and Chest were on fire!

Friday: Exercise
SCLA: Did an exhausting workout for my upper body (chest, back, biceps, triceps). I couldn't even do cardio after all that.

Bicep Curl Machine, Bicep Curl concentration
Tricep Overhead Extensions, Tricep Pull-Downs, Tricep Kickbacks on Cable Column
Lat Pull, Back Rows on CC
Chest Flies on Machine, Crossovers, Push-Ups on Stability Ball
Abs

Saturday: Food
Don't quite remember but I remember eating well. For lunch I had grilled fish, green beans, and brown rice.

Saturday: Exercise
40 min light walk
Legs: Smith Machine Squats, Hack Squats, Hip Adduction, Lunges

Sunday: Graduation Day!
Breakfast: 100 cal bread with chicken
Lunch: 2 cheddar biscuits, grilled shrimp/scallops, piece of cake
Dinner: Still full from lunch
No exercise

Monday:
B-string cheese, brown rice
L-veggie patty, 100 cal bread
D-grilled chicken salad, 1 chicken nugget
No exercise: Will do Monday's Workout on today

Tuesday:
B-4 egg whites, cup of oatmeal

Friday, May 21
B-4 egg whites w/sprinkled cheese
S-cottage cheese, fruit
L-2 veggie patties on 100 cal bread
S-pnb
D-Planned: shrimp, brown rice, veggies


Just in case you were wondering or wanted to keep closer taps on me, here is the training program for week 1-4

Day 1: Shoulders, ABS
Day 2: Chest, Biceps
Day 3: OFF
Day 4: Legs
Day 5: Back, Triceps
Day 6-7: OFF

I am instructed to do 15,12,10 reps. I was pyramiding (adding more weight as I drop reps). I was also advised to keep cardio to a minimum and put one rest day in between. I will do cardio on Monday (spinning), Tuesday (cardio kick), Thursday (Spinning), and Saturday (TBA). The new bikes should be here on Friday, May 28.

So, technically I only followed the program for Day 1 this week. I did TBS on Wednesday and did total body but not the exercises I was really suppose to do. I also wasnt using enough weight. So I have to catch up. Today I should do Chest, Biceps, Back, Triceps and save legs for tomorrow at SCLA. Getting legs in today would be great so I can do cardio tomorrow. I might throw a couple shoulder moves in there too.

Thursday, May 20
B-2 mini bagels with pnb
S-4 egg whites with Parmesan cheese
L-turkey, small piece of cake
D-cereal, small wrap, small brownie
Exercise: None
Comments: Okay not my best day. Went to Drew's party and then to the graduation ceremony. I should have put in exercise somewhere but I will call this my rest day and workout Fri, Sat and Sunday to make up. My aunt saw me today and told me how skinny I looked. She wants me to eat more...Interesting.

Wednesday, May 19

B-oatmeal with raisins, veggie patty
L-brown rice, broccoli, baked chicken
S-string cheese, 12 oz coffee with splenda
D-2 oz of meatloaf, greek yogurt, grapes

Exercise: TBS (40) and Pilates (40)

TBS: 1 Frontal/1 Lateral Raise, Alternating Lunges with DB overhead, Squat/Hammer Curl and Press, Straight Bicep Curls, Straight Curls/Static Bicep Curl, Tricep Extensions, Stationary Lunges, Full Push-Ups, and Cardio Segments of Jacks, Standing Scissors, Mountain Climbers, etc.

Comments: Now I found TBS hard. I was sweating and my shoulders were on fire from my workout on Monday. I was so trying not to show it. I did some lunges and squats but I am going to hit legs with more weight tomorrow as well as Bicep and Triceps, which I didnt isolate enough. I could also rest tomorrow and hit everything on Friday or Saturday. I will figure it out tomorrow based on what hurts. My abs definitely hurt from that ab workout on Monday while doing those Pilates moves. Wow!

Does anyone find it to be a coincidence that Amanda Latonia is on the cover the this months Muscle and Hers Fitness when I put her on my blog when I first started it. This must be some kind of sign that I will follow in her footsteps as the next fitness cover girl...Just a thought.

Tuesday, May 18
B-2 mini whole wheat bagels with pnb (400)
S-turkey meatloaf, raisins
L-sardines and mixed veggies
D-protein shake (280), broccoli

Exercise: Cardio
Cardio Kick (25)-Lunch
Jog (30)-Evening
Elliptical (20)-Evening

Comments:
Was tired after that last cardio session. Was knocked out when I got home. Cant wait until my cover shoot. I should put in my leave for my California trip now!!!

Wednesday:
Morning Cardio
TBS @ Lunch
Evening Cardio/More Weights

Monday, May 17

Today is the official start day. Yes, Michelle, July 12 will be here before I know it. And Yes, Melissa, I only have a small time frame so I must stay focused. I am going to work hard and try to have fun with this. I will go to California, I will get my photo shoot, I will take over the fitness industry....watch out now :)

Food:
B-protein shake-186 cal (40 g protein)
S-100 cal bread with tuna
L-chickens, cottage cheese, fruit
D-salad, goldfish crackers, diet coke


Exercise: Weights-Shoulders
Alt. Lateral Raises 12(15), 12(12), 15(10)
Cable Frontal Raises 30(15), 30(12), 35(10)
Reverse Pec Dec 45(15), 40(12), 40(10)
Military Press 20(15), 20(12), 30(10)

Exercise:Abs
Decline Crunches with 25lb plate 15R
Plate Twist 15R each side
Dumbbell Knee Raises 15R

Exercise: Cardi0-None

Comments-Didnt get in my planned cardio workout but I did play basketball. Would you believe that the pics are up for the challenge and there are millions of people. I mean millions. I couldnt even count how many. Maybe people do read this magazine. Everyone just started looking the same as I scrolled down and down and down. I have to make a super dramatic transformation to be pulled from the crowd. Although they said only judges were making the decision. Now they are letting people vote online as well. You should be able to find photos on the Muscle and Hers Fitness Website. If not, I will forward the email I was sent. I wasnt allowed to cut and paste the link here. This should be interesting.

Thursday, May 13
B-100 calorie bread with turkey sausage
L-greens, sweet potato, 2 slices of turkey
D-mixed veggies (carrots, squash, cucumbers-warmed from party)
S-boiled egg, sardines, coffee
Exercise: 30 min elliptical, 40 min spin/abs, chest/biceps

Chest & Biceps:
Chest Press (40lbs)15R, 50(12), 60(10)
Seated Alternating Curls 15(15), 15(12), 15(10)
Ball Push-Ups 20R, 15R, 15R
Cable Hammer Curls 50(15), 60(12), 60(10)
Pec Deck 45(15), 50(12), 50(10)
Curls on Cable Column 50(15), 60(12), 60(10)

Comments:
This was a good workout. Never did that many sets of bicep curls in my life. The program for the challenge only requires cardio 3 times a week to put on and keep muscle. It only took me about 35 minutes to finish. So all I have to do is "die" for less than 45 minutes. I can do that. I used positive self talk through out the workout, which worked pretty well. I know we like to stick to what we are used to but we have to try new things sometimes. I can embrace this new way of working out.

Going to buy some whey protein to supplement my protein. Tomorrow I will work on legs and abs. No cardio.

Wednesday, May 12
B-brown rice with raisins
L-veggies, veggie burger, 1/2 cal thin bagel
D-sardines, trail mix, diet coke
Exercise: Pilates (40)

Comments: 1240 is my metabolic rate. So, I got some work cut out for me, but its good to know what I am working with.

Monday, May 10
B-100 cal bread with pnb
L-brown rice, sardines
D-salad with grilled chicken
S-trail mix, diet coke
Exercise: Morning weights, 20 min of spinning

Tuesday, May 11
B-fish, 1/2 cup of eggs
L-mini turkey sandwich, fruit & veggies
D-veggie pattie, 100 cal bread
S-coffee, grilled snack wrap
S-3 mini laffy taffys
Exercise: None

Here are the measurements I entered for the contest just in case I forget.
Weight: 133
Arms: 11
Waist: 31.5
Leg: 21.5


Comments: So, I got kind of stressed over entering those pics and felt the butterflies fluttering happily in the pit of inners but I hit submit and called it a day. I did get disappointed, however, when all I received back was "Thank you for entering, return in 8 weeks to submit you after shots"! That's it. I felt a little better after clicking on a forum and reading post from other contestants. This is not all about competition but bringing women together who enjoy exercise and challenging themselves. I am going to try to post on their forums and get to know others who are competing in my quest to become more social. By the way, others had trouble submitting the pics with the exact size they suggested and getting the newspaper date to be visible. Cool, I am not alone.

Wednesday, May 5.
B-egg whites, 1/2 100 calorie thin sliced bagel (3)
L-turkey sausage, 1/2 100 calorie thin sliced bagel (4)
D-salad with grilled chicken (5)
S-granola bar (3), grapes (1)

Points: 16
Exercise: elliptical (30), bootcamp (30), Pilates (40), Cardio (ARC)/Weights (30)
Comments: You said I could do it and I did

Thursday, May 6
B-Banana Cherrios with milk (6)
S-large pickle (1), sardines (2)
L-2 turkey patties (6), broccoli (0), string cheese (1)
D-2pks of oatmeal (6), fruit cup (2)
S-tuna on 1/2 thin sliced bagel (3)
Points: 27
Exercise: 35 min (step mill (20) elliptical 15) and Pilates (30)
Comments: Couldnt force the cardio session I had planned. But overall good day. Went over points but I can use my extra 35, right. My shoulders are still sore from Tuesdays workout. Legs, triceps and biceps are feeling it. I am going to take it easy tomorrow and do a total body workout on Sat.

Tuesday, May 4
B-2 egg whites, turkey sausage (4)
L-turkey on 100 calorie bagel thin (5)
S-light muscle milk (2), string cheese (1)
S-1pk of oatmeal (2)
D-mandrian orange sald with grilled chicken, diet coke (6)
Exercise: kickboxing and abs (45), shoulders (25)

Comments:

Kickboxing was fun. Everyone wanted to know where I got all the energy. One member thought that was the hardest workout she had ever done. Cool. I guess we have to workout like that next week too. My shoulder workout was pretty hard but I dont have to do it again until next week, which is nice. I did:
-Military Shoulder Presses on Smith: Added 20lbs
-Frontal Raises on Cable Column with Rope: 30lbs
-Rear Delt Fly Machinne: 30lbs
-Lateral Raises-12lbs
Did 3 sets of each

Tomorrow: Morning Cardio, Bootcamp with Joe, SCLA with Little Five, plus biceps and legs. Can I do all this?

Sunday, May 2
B-Banana nut cherrios with milk (5)
L-100 calorie thin bagel with turkey (5), 1 apple dessert (4)
S-pretzels, diet soda
D-100 calorie thin bagel with 1 slice of cheese (5)
S-chocolate (6)
Exercise: None

Comments: Alright so tomorrow is the big day...I start the workout routine provided by the magazine. I will make some adjustments to it but will follow their regimen for the most part. I still have to find my bikini.

Monday, May 3
B-string cheese, yogurt (4)
L-plain spinach, chicken pattie (2)
D-100 calorie bagel with 4 egg whites (5), coffee with splenda and cream (3)
Exercise: Plan to do shoulders after my presentation tonight and cardio if I can fit it in.

Comments: Eating that plan spinach was rough and 4 egg whites is alot to eat. My thesis is due today. Cant wait to put this time into working out. I bought a new dress today (size 6). Although it was pricey, I had to get it based on principle! It really makes me look slim in the waist. Had to have it. The ultimate goal is a size 4. Got some gold high heels to match. Splendid!

Saturday, May 1
B-Banana nut Cheerios with 1% milk (6)
S-whole wheat Special K crackers (5), ice coffee (4)
L-peanut butter cookies (6), diet Dr. pepper (0)
D-whole wheat chicken wrap with veggies and humus (6), ice coffee (4)
Points: 25 Points

Comments: Not bad considering my paper should be bound and delivered to my professor on Monday. I am not using food for comfort but balancing things accordingly.

Goals for May:

1. Reach 125 once and for all. 8 pounds to go.

2. Run more. At least three times per week for 45 min.

3. Focus on protein intake.

4. Lift more weight and more often.

5. Complete 35 push-ups with ease (I will work on pull-ups next month).

6. Find sport-like bikini and upload photos for challenge by May 14.

Friday, April 30
B-100 calorie bread (2), 1 scoop of pnb (2)
S-granola bar (3)
L-salad (2), shrimp (2)
S-cheese, yogurt (3)
D-cheese, oatmeal (4)
Points: 18
Exercise: Basketball (30), Some weights (20)
Comments: I would say I had a productive fitness week. The party starts Monday.

Thursday, April 29
B-1/2 100 calorie bread, 1 scoop of pnb, muscle milk light (6)
L-chicken, sweet potato, broccoli, 1/2 cup of fruit mix (5)
S-apple (1)
D-chicken pattie (3), 100 calorie bread (2)
S-trail mix, string cheese, diet coke (7)
Points: 24 points
Exercise: Spinning and Abs (40): Me and the guys really worked hard!!!!

Wednesday, April 28
B-oatmeal (2), yogurt (2)
S-string cheese (1), 1/2 of 100 calorie bread, pnb (3)
L-1/2 chicken wrap, pickle (4)
S-banana, muscle light shake (3)
D-1/2 chicken wrap (4)
S-granola bar, orange (3)
Points:22
Exercise: 30 min cardio interval with M&M, TBS with Drew, Pilates with "me", Strength with Little Five
Comments: what a day!

Tuesday, April 27
S-granola bar (4) at 4am
B-veggie pattie on 100 calorie bread (4)
S-light muscle milk (2), 1/2 scoop pnb (1), string cheese (1)
L-veggie pattie & brown rice with raisins (8)
S-veggie medley, turkey (3)
Total Points: 23
Exercise: kickboxing (30)
Comments: I think I did great today, but my legs still hurt. I will skip on my 2nd workout and prepare for cardio intervals, TBS with Drew and my SCLA workout tomorrow with Little Five.

Monday, April 26

Today I had 2 great workouts...A weight training circuit with M&M and 40 min of cardio on the elliptical. Both worked up a sweat. Here is what i ate:
B-100 calorie bread with pnb (5), blueberries (1)
S-muscle milk light shake (2)
L1-turkey sausage with veggie medley (3)
L2-salad with beans, carrots, cucumbers, edememe (4)
D-chicken and shrimp, handful of blackberries/cottage cheese (6)
Points: 21
Exercise: Circuit (30), Elliptical (40)
Comments: That was a lot of food to stay within my points. Super!

Tomorrow: Cardio Kick (45), Early Morning Cardio (45)

Sunday, April 25

Today, I did not get to workout like I had originally planned, but I did redeem myself at the end of the week after my craziness. I am rethinking my strategy for this challenge. I need to take those pictures this week and get it over with. Then I would have May 1 to July 12 to train instead of taking the pics in two weeks. I know you are saying...what's the difference in two weeks, right? I know but I do want to ponder over it. I just want to register and get it over with it.

The issue then becomes what will I wear....something that exposes my stomach or something that doesn't. I would assume that they need to see the transformation from my current abs to my hard rock ones so a sports bra and shorts would be best, but I cant imagine having those pics online for 2 months. Yes, it will be awesome at the end when the transformation is revealed so that shouldn't be a problem, but honestly it is. I need your opinions on this one.

Today:
B-egg whites, brown rice (4)
S-apple, 2 handfuls of goldfish crackers (4)
L-baked fish, spinach, 1/2 roll (5)
S-1/2 pc of chocolate cake (8)
S-milk, chicken pattie (3)
Points: 24
Exercise: None
Comments: I am starving right now (9:50pm) but since I allowed myself to have cake then that's my own fault. I am suppose to have 21 points per day but i am using my extra 35 during the week. So I have been within my points since Thursday so that's good. I am going to have to go off of points for the challenge though (or modify it). You should see the sample diet plan they provide. It's soooooooo much food. Low carb, High protein.

I am now excited about a great opportunity. I came across a challenge in Muscle and Fitness Hers Magazine. There is an 8 week transformation challenge coming up mid-May. The winner of the contest will win a trip to California and a photo shoot as well as a chance to train with Muscle and Fitness Hers girls. This challenge will at least give me something to work for. It runs from May 17 to July 12. The only drawback is you have to send in before pictures, which I believe will be online (oh no)! I was all excited until I ran across that part, but it may motivate me if I know that there are people seeing that crap. So, I think I am going to enter. I have to register by May 14 so I might need one of you to take my pics :)

I have been doing great fitting the workouts in and have been calculating points (since Thursday), which is actually working out.

Here's Friday:
B-1/2 slice of 100 calorie bread, turkey sausage (4)
L-palm beach salad with shrimp (7)
S-Light muscle milk shake (2)
D-grilled chicken, brown rice, green beans (8)
S-1/2 small mini ice cream container (3)
Points:24
Exercise Points:3: 30 min jog, 20 min basketball, 30 min weights (upper body)

Saturday
B-100 calorie bread with pnb (5)
S-Light muscle milk shake (2)
L-grilled chicken with brown rice (8)
D-Cheerios with skim milk (5)
S-blueberries, string cheese (3)
Points: 23
Exercise:Elliptical (45)

Plan for Sunday: Cardio (45)
Plan for Monday: Total Body Circuit with M and M, cardio (45)
Plan for next 2 weeks: Make it to 130 (lose 5lbs) before I take pics
Plan after 2 weeks: Start lifting heavy and increase protein intake

Thursday, April 22

Now that my thesis is almost behind I can get back into the swing of things. I cant wait till May 14 when school comes to an end. I will have my Wednesday and Friday evenings back which translate into more time for fitness. Not to mention the time that will be saved preparing for class and writing papers, etc. I cant wait!!! But I have learned that I need better ways to cope with being busy. I have to better balance my time so I can still focus on my workouts when I get overwhelmed. I also notice that when I am not working out my diet also suffers.

For the last week or so I embraced the concept of comfort food. Yes, I had to stay up late and yes I had to work hard but at least I could have a cookie. No, this is not a correct mind set but I am simply telling you the truth. After being up till 12:30am one night and having to wake up at 5:00 to get to work getting up and eating cookie dough was my biggest motivation. Was that right? No, Did it work? But the biggest problem with eating "what I want" is it makes me feel terrible. I am much more sluggish when I get "what I want" and have a lot less energy during classes. Eating right (which often means lighter) just works better for my body.

With that in mind, I am going to eat the way I am suppose to it. It gives me energy and keeps me from gaining weight (which I tend to do fairly quickly without exercise and the proper eating habits). There is no getting around it. So, I have decided to start counting points again to give me a sense of accountability. I actually think its fun in some cases. How well can I eat to stay within my parameters. I am going to count for the next 30 days (at least).

Today:
B-yogurt, blue berries (3)
L-100 calories bread with turkey (5)
S-muscle milk light (2)
D-tuna and brown rice (8)

Exercise: Abs, 45 min elliptical

Im on the move!!

Hello All,

Okay I decided to blog before I got to far along. I cant quite remember Tuesday but I did do a cool Cardio Kick boot camp type workout on Tuesday. Now, yesterday was my birthday so I dont have to provide details. I didnt eat too much food just sweets so maybe it balanced itself out:) Here is today:
B-bran muffin
L-salad
D-roasted potatoes, diet coke
Exercise: spinning/abs
Comments: Tomorrow is my new start date:) Got to get M & M doing that 13 mile challenge.

-20: Monday, April 13
B-Cheerios with milk, strawberries
L-salad, chicken
S-fruit with cottage cheese
S-ice coffee
D-turkey sandwich, diet coke
Exercise: 60 min cardio/weight combo, 25 min spin, 25 min hi/lo
Comments: Had a very athletic day! Using exercise to create tranquility.

-23: Friday, April 9
B-Cheerios with raisins
S-special k crackers, apple
L-Mandarin chicken, green beans
S-almonds
D-brown rice, gold fish crackers
Exercise: basketball and lifting (50 min)

-22: Saturday, April 10
B-Cheerios with raisins, coffee
S-oatmeal with fruit and raisins
L-turkey sandwich with Swiss cheese/lettuce and tomato, chocolate chip cookie, coke
D-graham crackers, ice cream

-21: Sunday, April 10
B-Cheerios with raisins, coffee
L-turkey and Swiss sandwich, chips, diet coke
S-graham crackers
Exercise: 3 mile run on track

Comments: So the weekend wasn't the best but not to bad considering I had cravings for sweets(PMS). I tried to control it the best I could. That Sunday run was really what I needed to get me back on track in the right mood to do my work. I worked out at school before starting my paper(s). I felt like I had a brand new speed, which a guy who was warming up for a basketball game noticed. He ran next to me for me a bit and said it looked as if I was going 4 miles per hour at one point. I told you I was running fast. It must have been that caffeine.

This week is going to be awesome. The goal is to lose 8lbs in the next 4 weeks (2 pounds a week).

-24: Thursday, April 8

Here is today's post. I will finish reporting my food for yesterday as well as todays.

Wednesday:
B-iced coffee, oatmeal
L-pnb and jelly sandwich
D-small salad
S-trail mix and diet coke (I accidentally ate the whole bag of trail mix trying to stay awake in class-which cost me like 400 calories)
Exercise: 30 min bike with good heart rate (had to stop reading)

Thursday:
B-shredded wheat cereal with soy milk
S-almonds
L-sardines, brown rice
D-green beans and chicken patty
Exercise: 45 min walk/run at haines point (320 cal), Spinning 30 min
Comments: Getting off to a good start.

-25: Wednesday, April 7

I know, I know. I have not posted in 13 days (the last day was March 25). I have fallen off the wagon and I would like to blame it on the media haunting me with ads that promote unhealthy lifestyles. Are you buying this one? If not, here is another excuse..cough, cough valid reason for my lackadaisical fitness attitude...the scale. Now, "Dave" told us all to stay off of it and in this case he was right. Once I got down to 131.75 something triggered in my brain telling me it was okay to take a break and a break I took. So now that I am back at 135 (a weight that I can maintain fairly easily) I have to push myself to the limit to get back down and surpass that 131.75 number. Can I do it...yes? Will I do it....umm. yes. How fast will I do it?....umm. I guess by June 30. That's the plan right.

As I type I think about all the hard work I am going to face to find my magazine sculpted body. It's not that I dont want to work hard but I have fallen into the same web that I warn others about...letting external forces control my daily regimens. I have to learn how to balance everything and make myself a priority. Everything will get done eventually, right? I'll graduate with my 4.0, I will meet all work deadlines. Those things will happen. I just have to focus and plan things out. I used my phone's navigation system and had a epiphany. Whenever I drove off coure it bellowed, re-routing, re-routing but eventually it figured out what I was doing (where I was headed) and got me where I needed to go. Even though I may have to change my route (or plans) along the day, I will get where I need to be and get things done that are necessary eventually. A wise (might I say older) spin instructor had a popular phrase that he used often in class. "Just ride" he would say. His spin classes had a tranquil twist to them although there were some hills along the way (literally), which taught me that you must keep things in perspective and relax through it all. All of life doesn't have to be a race but you do need to finish.

Long story short, I will make time for exercise and get back into the Flex attitude that I had when I started this blog. Yes, I thought I would be farther along by now, which has hindered by current process, but hey I got to start somewhere. 30 days to 125.

Today:
B-oatmeal and ice coffee (470 cal) or 9 points (holy smokes)

Hello, I apologize to keep you anticipating my posts :). I got busy again but want to keep you involved. I see that these numbers are decreasing quickly. How did I get to 38 days until May. Wow. The goal continues to be to get to 125 and then gain muscle muscle mass to take pics since MF has been following me forever and I cant waste her time so I will try to send in pics in July. That gives me time right.

-40: Tuesday 2/23
I really dont remember what I ate but I did have a good Cardio Kick workout and did 45 min on the Arch Trainer at SCLA. I got off to a good start.


-39: Wednesday 2/24
B-shredded wheat with milk, string cheese
L-green beans
D-salad with edememe, cucumbers, carrots
S-fruit cup, trail mix
Exercise: Pilates (45)
Comments: A member commented that this was the toughest Pilates class he ever took with me. I knew I wasnt going to be able to workout again so I had to get in a good workout while I could. Too bad the group had to suffer :) I wanted to take Drew's class but had to draft something before I left. booooo

-38:Thursday 2/25
B-shredded wheat with milk, string cheese
S-blackberries, 4 Hershey kisses with almonds
L-green beans with sardines
D-banana nut Cheerios dry, popcorn
Exercise: None
Comments: I hate it when I let work/school interfere with my workouts. I really wanted to workout today. I will plan better the rest of the week

Plan:
Friday: total body strength and cardio
Saturday: cardio
Sunday: run at haines point

-42: Sunday, 2/21
B-shredded wheat with silk milk
L-salad, 8 spoons of cake
D-chips with dip
Exercise: None
Comments: Let's blame this day on PMS.

-41: Monday, 2/22
B-shredded wheat dry
L-green beans, chicken pattie
S-spoon of pnb, blackberries
D-sardines, brown rice
S-orange jello, string cheese
Exercise: 3.25 mile run at Hains Point (33 min), weight training circuit (30 min)
Circuit 1: Lunges, Curls, Shoulder Press, 2 min jog at 6mph
Circuit 2: Smith Machine Squats, Chest Flies, Tricep Dips, 2 min rower
Circuit 3: Deadlifts/Upperward Row, Bench Crunch with DB, Back Rows
Ab Machine
2 sets 12-20 Reps
Comments: That run was awesome. The temperature was just right after I got warmed up. I ran most of it and only walked for about 5 min. I still got it :) I was really sweating after that one. After class I did my circuit and included the cardio intervals. Happy, Michelle. I was sweating like a pig, which is good for me. Yippie. I am happy about today.

Tomorrow: Arch Trainer 45 min, kickboxing/abs 45 min

-43: Saturday 2/19
B-granola bar
L-whole wheat pita with veggies, sweet potato fries
S-1/2 cup of cool whip, 2 mint cookies
D-shredded wheat cereal
Exercise: Definitions (60), Boxing (60)
Comments: The classes were great. I love SCLA. I was so exhasted by the end of the boxing class and then the guy through a crazy combination (jab cross cross on the bag and a blurpie). Geez!

Here is a recap from this week:
Monday: 30 min run on the track/15 min of elliptical
Tuesday: 45 min of Arc Trainer, 40 min of cardio kick
Wednesday: 20 min weights, Pilates (45), Spinning (35)
Thursday: Brazillian Dance (60)
Friday: Basketball (30)
Saturday: Boxing (60), Definitions (60)
Now, that's what Im talking about!

-44: Friday, 3/19
B-raisin bran with soy milk
S-handful of m and m's
L-chicken, collard greens
D-salad with shrimp and white balsamic vin.
S-baked beans
Exercise: 30 min basketball
Comments: Looking forward to boxing and a definitions class tomorrow at the SCLA.

-45: Thursday 2/18

B-turkey bacon, egg whites on 100 cal bread
S-fruit cup
L-veggies, chicken, sweet potato
D-brown rice, sardines, veggies
Exercise: African Brazilian Dance (60)
Comments: Although this class was not as good as the one I took on a Sunday it was cool. It was more fun watching other people get their groove on. The guy next to be was total oblivious to what was going around him he was just letting it go. Is it odd that when I need to see how it was done I turned to the guys in the class. Ummm. Well I burned 300 cal so Im cool with that.

-46: Wednesday 2/17
B-shredded wheat with soy milk
S-yogurt
L-cashew chicken, veggie mix (squash, carrots, cucumbers), 3 spoons of banana pudding
S-1/2 100 cal bread with pnb
S-almonds, coffee
Exercise: 20 min weights (assisted pull-ups, tricep dips, chest flies, tricep pull downs, shoulder press, leg press-3sets), Pilates (45), spinning (35)
Comments: I am starting to get in the groove now. I guess those double workouts that MF and MW were doing motivated me to get back to that me I knew. I also saw a former coworker of mine and she said I looked great. Yeah me. So, are you telling me I have to stay at 133 forever. LOL. Still trying to get to 125 by my birthday. Now when I see that number I know I am in (Dont tell Dave I said that). But I have been saying 125 since forever. 8lbs can I do it. Yes, I can.

-48: Monday, 2/15
B-egg white and turkey sausage on wheat toast
S-pnb
L-veggie mix (squash, carrots), baked fish
D-small turkey sandwich from Quizznos, propel
Exercise: 45 min of cardio (walk 2 laps, run 8) on the track. 11 laps=mile (30 minutes), 15 min elliptical
Comments: Running is tough. I feel so slow now. I got to step it up. Going for 3lbs this week.

-47: Tuesday, 2/16
B-1/2 of the 100 cal bread with pnb
S-almonds
L-Mongolian chicken, broccoli, sweet potato
S-apple, fruit cup, pnb
D-edememe
Exercise: 45 min of Arc Trainer, 40 min of cardio kick/abs
Comments: My morning workout was awesome. I was actually having fun!

-49: Sunday 3/14

Well, Sunday wasn't too bad until I saw that they were selling girl scout cookies at church. You know I had to give back :). My mother and I shared the box (yes, I said the box). I am done with girl scout cookies. I got to be more organized on the weekends.

B-100 cal wheat bread with pnb
S-girl scout cookies
L-salad with (cucumbers, turkey, carrots, beans)
S-graham crackers
D-shredded wheat cereal with soy milk
Exercise: None

Last week Recap:
Monday:Weights-Legs/Back/Biceps
Tuesday: Cardio (30), Weights Chest/Tri/Shoulders
Wednesday: Pilates, 30 min cardio, Weights
Thursday: Cardio 30 min/Pilates
Friday: Basketball, some weights
Saturday: 2 spin classes, weights
Sunday: Rest

So, I got in more weights than usual but not enough cardio. The goal this week is to get in 45 minutes of cardio at least 5 days during the week. I weighed in at 133, which means I lost a pound. Shooting for 2 this week. Oh, and I got my before pics back...not bad but I got to buckle down to get these abs/obliques together.

-50: Saturday 2/13

I took a page out of MF and MW book and took 2 spin classes today. So I was on a spin bike for a total of an hour and 45 minutes giving it my best. I was so exhausted afterwards...ready for a nap but its was awesome. So awesome that I joined La Sports Club. I have taken Step, Boxing and Afro Brazilian Dance there an have loved them all. I will say I got a good deal (2 months free) and with no contract I thought I would give it a shot. They do have my favorite machine, the ARC Trainer with TVs attached. This will at least get me through the next 4 months.

B-egg whites, spinach, feta cheese on wheat wrap, skinny vanilla latte (tall)
S-Popeye smoothie with spinach 300 cal, fruit and nut mix
L-1/2 Personal Pan Pizza, crystal lite lemonade
S-2 scoop of pnb
S-graham crackers
D-No Dinner
Exercise: Spin (45), Spin (60), Wts (20)
Wts: Leg Curl, Leg Extension, Back Rows, Lateral Raises, Tricep Pull Downs, Bicep Curls (3 sets) I set of Lat Pull and Chest Fy

-51: Friday 2/11

B-small bowl of shredded wheat cereal with soy milk
L-grilled chicken, 2 cups of veggie mix (squash, green beans, carrots), cup of roasted potatoes
S-pnb
S-goldfish crackers, diet coke
D-grilled chicken with broccoli, brown rice, corn
Exercise: Basketball (30), Weights (20)
Comments: I could have done without the goldfish crackers but I was hungry and had a taste for them. I should have done more exercise but I had appointments with It's About Time folks like all day. Oh well, as long as I am making a positive impact of the lives of our members.

-52: Thursday 2/11
B-100 cal wheat bread,pnb
L-brown rice, broccoli, sardines
S-oatmeal with 1/2 scoop of pnb
D-lettuce and carrots, 1 chicken pattie

Exercise:30 min cardio (10 bike, 20 min), abs, some Pilates

Comments: Good eating day, I must admit. I had to fight to get that workout in. It got to seven o'clock and I hadnt done anything besides abs and some pilates so I had to push myself.

-53: Wednesday 2/10
B-100 cal wheat with pnb
S-blackberries
L-brown rice, sardines, green beans with almonds
S-shredded wheat cereal with skim milk
D-grilled chicken pattie

Exercise: Pilates (45), Treadmill Run (30), Chest/Tricep/Shoulders (40)
Pec Fly 45lbs,55lbs,45lbs x12
Tricep Overhead Extensions 75,65,65 x 12
Shoulder Press M- 20,15,10 x 12
Chest Press 20,20,20 x 12
Tricep Dips 10, 10, 10
Plate Raises 25, 25, 25 x 12
Lateral Raises 10, 10, 10 x 12

Comments: Things are looking up!

-54: Tuesday 2/9
B-brown rice with raisins
S-peanut butter (1 scoop)
L-1/2 cup broccoli, 1/2 cup of greens, 1/2 swt potato, mango
S-grilled chicken pattie
D-sardines
Exercise: Circuit (20), Elliptical (30)
Comments: Today was pretty good. I am glad a member reminded me of sardines because I didnt want to eat another can of chicken breast tonight. I can say that I wasnt hungry all day and I drank more water than usual. I also pushed myself to do that elliptical workout around 7:30pm. I was tired but I got it in. The plan for this week is to get in 4 cardio workouts (45 minutes or more) and 3 strength training workouts. The plan for Wednesday is: Pilates (45), Cardio (30), Weights-Chest, Triceps, Shoulders (30)

Weight: Hanging at 134

-56: Sunday 2/7: Thanks MF and MW: I was able to open it with the link and I saved it to my favorites.

Let's see. Yesterday I had some difficulties with the food. I accidentally had some Taco Bell and KFC. I will just get to the details:
B-grilled chicken on wheat bread
L-1 hard shell beef taco, grilled chicken, 1/2 biscuit (KFC)
S-other 1/2 biscuit and other piece of grilled chicken
D-blueberries, pastrami sandwich on wheat bread, coffee
Exercise: None
I plan to have a better week (this week). No more slacking, Angela. The scale said 134 so I have 9lbs to go. Let's get moving.

-55: Monday 2/8
B-oatmeal (2pks), hard boiled egg
S-apple,pnb
L-grilled chicken on wheat toast
D-green beans, chicken breast
Exercise: 40 min of basketball, Back, Biceps and Legs
Workout: Leg Press, Smith Machine Squats (90lbs), Leg Extensions, Leg Curls, Bicep Curls, Back Rows, Lat Pull Downs. 3 sets or 12-15.
Comments: I was exhausted at the end of this workout. Good work, I think.

-57: Saturday, 3/7

Here is me taking time during this post to give a shout out to MW and MF. You guys are doing awesome with your workouts and healthy eating. I am so happy for you. It will be great experiencing your journey with you so I guess I cant change jobs until you get where you need to be :).

This week has been challenging for me but its basically bringing my issues with procrastination to light. I work well (I think under pressure) but I feel horrible when I am pushing deadlines and cutting it close. When it comes to academics I am a perfectionist but I have to stress myself out to get the A's I want. I need to learn how to calm down and space things out more effectively. I feel like I am always running around doing something. I need to take more deep breaths and prioritize a little better at least long enough to graduate. I walked pass a sign at the university today that said 79 days to graduation. Now isnt that a relief. I just need to push through and relax. After this is all done, I can concentrate more on my workouts and not feel guilty about using valuable time working out instead of researching for a paper or reading for class. I can take an hour out of my day for exercise. Everything else will get done eventually, right?

Sidebar: MF, I just watched the After the Final Rose ceremony for the Bachelor and I was about to throw up watching Jake and Vienna dance (and kiss) to On the Wings of Love. Now, I am a hopeless romantic and yes, I am single right now (my excuse is ride on the fact that I have no time for a social life with school) but something just doesnt seem right with those two. I hope they get married but she just seems so phoney to me. Oh well, we will just have to see. On that note: Best of luck to Molly and Jason who recently tied the knot. I guess Im a sucker for RRT (relationship reality tv). Now since all that is said.....

Today I went for a jog/walk (yes, outside) with MA during his pt session. We walked/jogged in intervals jogging for 4-6 minutes at a time. Some of it was hilly, which really got my heart rate up. I thought about the Army 10 miler and how I need to start preparing for it since my foot is healed now. I was so sad when I was dealing with that foot injury and just wished for days when I could run again. Well those days are hear and the winter is almost over so I have no excuse.

Food:
B-granola bar, coffee
S-apple, fruit cup
L-turkey and swiss on wheat, skinny vanilla latte
S-small salad with lettuce, tomato, small amount of cheese, spoon of dressing
S-2 hershey kisses
Exercise: walk/jog (45 min) plus abs (15 min)

This Week:
M-None
T-kickboxing (included squats for lower body)
W-None
Th-Spin
Fri-basketball, upper body lifting
Sat-walk/run
Sun-cardio and upper body-planned

-59: Thursday, 3/4
B-turkey bacon, whole wheat bread
L-brown rice with raisins
D-graham crackers, goldfish crackers
Exercise: Spinning and Abs 45min

-58: Friday, 3/5
B-raisin bran
S-almonds, sugar free chocolate candy with pecans
L-grilled chicken breast on wheat with lettuce, tomato
S-pnb
S-almonds
D-high fiber oatmeal, mixed fruit
Exercise: basketball-30min, weight training-1.5hours

Comments: Well, I have gotten in more exercise in the last couple of days, which is good. I will try to workout Saturday and Sunday to make up for the two days I missed. I wanted a candy bar today but went with the sugar free chocolate for only 130cal and less fat. I am trying here.

-61: Tuesday 3/2
B-cereal with soy milk
S-banana
L-green beans, chicken pattie
S-pnb
D-Smart one dinner
Exercise: Kickboxing

-60: Wednesday 3/3
I read your comments and yes, you are right. I was thinking to myself before my post, "I am doing the same thing that I am telling them not to do" and being closer to my goal weight does not help, nor does the comments that I have been hearing about how great I look. I am more likely to say, Oh, I will make it up tomorrow. I am almost there. But I am not where I need to be so I need to keep going. Today has been super busy, but I will attempt to get in a strength training workout this evening. I really do not want to considering I got 4.5 hours of sleep last night and just got out of class but I will see what I can do.
B-whole wheat 100 cal bread with pnb

L-whole wheat wrap with turkey, lettuce, tomato
S-trail mix
D-muscle milk protein shake
S-apple
Yes, the food is getting better. Must do them both at the same time. Summer will be here before I know it.

-62: Monday, 3/1

Well it is finally March, not that I was waiting for it to arrive but its great to start a new month. I am still motivated, which is good and people are still telling me how great I look. I was 133.25 this morning so I managed to work off that crazy Saturday. Here was today:

B-100 cal bread with egg/chicken breast
S-kaishi shredded wheat dry
L-grilled chicken breast on wheat toast with lett, tomato, little mayo
S-protein bar
D-salad with 2 chicken nuggets
Exercise: None
Comments: Planned to workout but it didnt happen. Thought I would have finished my paper for class earlier, but I didnt. Tomorrow: kickboxing and upperbody weights.

I will admit that this count down for me is more motivating. Knowing that I have 2 months before May brings reality to the situation. No time for games here. Here is a review of last week.

Monday: Chest, Triceps, Shoulders
Tuesday:Kickboxing
Wednesday: Cardio, Back Bicep, Legs
Thursday: None
Friday: None
Saturday: Boxing
Sunday: Advanced Step, Afro-Brazillian Dance
Comments: I did not get in my full body workout this week. It should have been done of Friday but if I would have, boxing would have been too difficult. I will plan things out more closesly next week but I did put in effort last week considering I worked out before class twice instead of skipping the workouts for a nap at home before class.


-61: Saturday, 2/27
B-100 calorie bread with pnb
S-2 girl scout cookies, 1 shortbread cookie with chocolate
L-3 slices of papa john's pizza
D-1/2 fish sandwich, coke
Exercise: Box Interval
Comments: Okay, This was a horrible day but on the bright side the Boxing workout was great. I had planned not to partake in the pizza but because it was at the meeting and I didnt have time to eat before, I indulged. Little Five got me a weekend pass to La Sports Club and this class allowed you to wear gloves and hit an actual bag (like we have at the fitness center). It was something different and really got my heart rate up.

-60: Sunday, 2/28
B-Kaishi shredded wheat with milk
L-100 cal bread with pnb
S-Popeyes smoothie with spinach and fruit (320 cal, 26 protein)
D-low cal soup with additional peas
S-1 girl scout cookie
Exercise: Advance Step (50), Arch Trainer (10), Afro-Brazillian Dance (60)
Comments: Today was better food wise and my workout at LA Sports Club was amazing. Their classes are great. I took two classes back to back and was drenched in sweat. My HR monitor said I burned like 900 calories. That pizza is gone!!! Now, should I spend that much on another gym membership...ummmmm.....

-65: Wednesday, 2/24
B-egg or wheat pita
S-pnb
L-turkey pattie on whole wheat toast
S-jello with fruit
D-salad (cucumbers, carrots, lettuce, art. crab meat)
Exercise: 30 min cardio, 20 min Back, Biceps, Legs
Comments: I had a good workout on the elliptical. My heart rate stayed elevated (140-160) and I was jamming to the music. I started off reading for class but that went out the window after about 10 mins considering I couldnt focus on the words. Who wants to read about stress management and coping skills when you are feeling this good. For my strength training program I did lunges, squats on the smith, Back Rows, Lat Pull Down, and Concentration Curls. Good day I think!

-64:Thursday 2/25
B-Pnb on 100 cal wheat bread
S-Slim fast bar
L-small salad
S-pnb
D-Smart One dinner
S-4 girl short bread girl scout cookies (Thank Fred)
Exercise: None
Comments: I have to pull the "I got busy" card. I went to the library to work on my paper when I should have been exercising then my lovely boss required some reports to be sent out. Are these the excuses I tell everyone to avoid making. I will do better managing my time, I promise. I wish people didnt take all the spin bikes, then I could have worked out on the clock. Wonder who contributed to the spin bike take over.

-63:Friday, 2/24
B-2 pks of high fiber oatmeal
S-2 spoons of pnb
L-turkey lettuce and tomato wrap
S-handful of trail mix, fruit cup, 4 girl scout cookies (Thank Fred, again)
Exercise: Ummm, See what happen was.....I will workout on Saturday and Sunday to make up for the two days I missed.
Comments: Well, the good news is that I am down to 133. Here is where it gets tough. The last time I was down at this weight was when I was preparing for my Army 10 Miler. Now I want to push the weights to gain mass and reduce body fat. But I have to stay motivated. 8lbs from 125.

-66: Tuesday, 2/23

B-brown rice with raisins
S-protein bar (which wasnt from the earth)
L-1/2 large salad with turkey
S-peanut butter
L-1/2 large salad with turkey

Exercise: Kickboxing/Abs (40)
Comments: My arms are sore from my workout yesterday so kickboxing was rough with the light weights. My eating was pretty good although it was a salad :). Tomorrow is biceps, legs and back plus Pilates. I would like to get at least 30 min of cardio in as well.

I weighed in at 134 on Monday, which is my lowest since we started so I have lost about 10lbs. Super. The goal is to drop to 130 within the next 2 weeks.

-67: Monday, 2/22

Wow, we are almost into March. I am glad I am focused now since summer is so close.

B-fiber one cereal with soy milk
S-banana, 2 spoons of pnb
L-100 cal bread with turkey/1 slice of swiss cheese
S-protein bar
D-whole wheat wrap with lettuce, turkey
S-1/2 cup of peas

Exercise: chest, shoulders, tri: Great workout but my arms were on fire. Cardio tomorrow.
Comments: People are starting to notice I lost weight. My pants are loose.

-68: Sunday, 2/21
Had a great workout today. Made it to the Ballys in PG. It was a great experience because A) I was on the step mill which I love and B) cause I had downloaded Couples Retreat on the ipod so I watched that while I worked out. It really distracted. What a great idea. Thanks Apple. I am not sure if you have seen the movie, but my inner marital couselor was just inching to make suggestions as they couples had their couple therapy sessions. Ummm. Career change? Maybe addition. Im loving the world of fitness too much to leave right now.

B-chicken breast with egg, 1/2 slice of swiss cheese
S-chocolate covered pretzels
L-2 mini rolls with turkey
S-1/2 mac chicken
D-protein bar, fruit cup
Exercise: 20 min step mill, 30 min elliptical (HR-145-170)

Last week:
Monday: Holiday
Tuesday: Cardio (kickboxing)
Wednesday: Chest, Tri, Shoulders (35 min) and Pilates
Thursday: 2.5 mile run
Friday: Total Body Weights
Saturday: Rest
Sunday: 50 min cardio
Comment: Not bad for my first week back and I dont feel super overworked. I think that was nice balance. I missed a workout (back, biceps, legs) but I will add it in next week. Im off to a good start.

-69, Sat 2/20

The days are quickly passing away. 69 days until May, which is just a little over 2 months and my birthday is right around the corner (April 14). I am focused now and will continue my journey and just see how far I get. I am not sure I will be big enough (have enough mass developed) by May for my Flex pics but we will see. Pics go in May, June and July so one of those months should be good for me.

B-2 pks of High Fiber oatmeal
L-turkey on 100 calorie bread with swiss cheese
D-salad with lettuce, cucumbers, art. crab meat, carrots, etc
S-8 chocolate covered pretzels
S-protein bar with soy milk

Exercise: Rest Day: Sore from Friday
Comments: My legs/back are sore from Fridays workout. Plan to do cardio Sunday. That would mean 6 days of exercise. I like the new machine. It's great. I look powerful doing chest flies and the rear delt fly exercise had my upper back burning. Yippie

-70: Friday, 2/19

Today was a good day as well. I havent had chocolate or candy in two days. Can you believe that? Here was my Friday:
B-Fiber one cereal with soy milk
S-1/2 cup of trail mix
S-1 slice of bread with 2 oz of tuna
L-turkey sandwich with 1 slice of swiss cheese on 100 cal bread
S-2 scoops of pnb
S-yogurt with strawberries
D-Smart One Dinner
Exercise: Total Body Weights-1.5 H
Comments: Yes, that seems like a lot of food but hey, Im growing. This was a good workout. I did 3 sets of lunges, DB squats, leg presses for legs and worked all my other muscle groups (bicep curls, shoulder presses, chest flies on the new pec deck, etc). Cardio is planned for tomorrow.

-72: Wednesday, 2/17

You may have noticed the -72 in the corner next to the day. I am now counting down to May 1. I thought about using the first day of summer (June 21) as a reference but that is too far away to keep me motivated. Here is my yesterday:

B-oatmeal
S-2 spoons of pnb
L-large salad
D-1/2 whole wheat bagel with egg whites, 1/2 whole wheat bagel with pnb
Exercise: chest, triceps, shoulders workout plus Pilates
Comments: Pretty simple right. All in all a good day. The goal is to add more veggies.

-71: Thursday, 2/18
B-kaishi cereal and strawberries
L-turkey sandwich on 100 cal bread with slice of swiss cheese
S-fiber one cereal dry (R ya happy now?)
S-2 spoons of pnb
D-Smart One Dinner
S-Edamame
Exercise: Cardio (2.5 mile run-HR 145-160bpm)-35 min
Comments: Run was great. After about 15 minutes I felt my runnner's high forming. Using my new ipod was great motivation.

Hello All-Here is an update:

It has come to my attention that I have not sent a post in a weeks time. It has been decided that the blizzardy week that we encountered did not exist (isnt that right M &M), therefore, I am not obligated to provide details. I did step on the scale on Friday when we were allowed to go back to work and I was the same weight that I was before our little break (that didnt happen). I will begin posting as soon as possible (perhaps Monday). I will also start counting at Day 1 again. Its great that I posted for over 80 days but I think its time to start afresh.

Considering the fact that I am stuck in the house due to the snow, I have no excuse for not posting. Looking back, the last update was for Tuesday, which creates a dilemma. What did I eat Wednesday, Thursday and Friday? I will try to remember in sections:

Breakfast: Wednesday and Thursday (peanut butter on 100 cal bread), Friday (turkey bacon and egg whites)

Lunch: Wednesday (turkey sandwich before class-ate late), Thursday (turkey club wrap), Friday (turkey and cheese sandwich)

Dinner: Wednesday (protein shake-Light Muscle Milk), Thursday (small pizza-370 calories), Friday (peanut butter on 100 calorie bread)

Snacks: (Wed-Friday): This is where it gets complicated-1/2 slice of chocolate cake, chips/salsa, slice of red velvet cake, fruit cups, peanut butter scoops. What happen to the carrots? Can we blame PMS here.

Exercise: Bootcamp and Pilates on Wednesday. No exercise on Thursday and Friday.

Comments: Well, I did eat alot of turkey, that's protein :). No seriously, there are 8 weeks until my birthday, April 14, which means summer is right around the corner. There is no time for playing around. The last couple of weeks have not been my best, but I see a strong future. This is typically what happens when I get close to my goal. I start slacking, but considering I am not there yet, I need to keep moving. Here we go!

Today is Day 82. Yes, I have skipped some days (just a couple). My weekend was a little rocky (dietary wise) and typically when I fall off the wagon I mystically forget what I have eaten. Convenient, right. I did workout on Saturday with Little Five and M.A but I had a sweet tooth. That cupcake from Friday was the culprit. Sugar is so addictive. So, the weekend is in the past. Here is Monday and today:

Monday:
B-raisin bran with soy milk
L-1/2 salad
S-1/2 salad
D-protein shake, trail mix
Exercise: None

Tuesday:
B-1 pk of oatmeal
S-trail mix
L-turkey on wheat bread
D-microwave packages of veggies/potato
S-scoop of pnb
Exercise: Squatastic Cardio Kick

Goal for this week: GET BACK TO LIFTING.

Day 78: Thursday, January 28

Let's see. I was in training and exhausted by the end of the day. I am glad I have a limited commute . I dont see how you do it M&M. Here is what I ate.
B-100 calorie bread, veggie patty
B2-fruit, small bran muffin
S-peanuts, pc of chocolate
L-Brussels sprouts, ginger tofu, rice
D-beans, corn, rice mix (yes, more rice)
S-chocolate chip cookie
Comments: Well, not my best day, but it could have been worse. I will admit that the cookie was good. I can treat myself now and then, cant I?

Day 79: Friday, January 29
B-raisin bran
S-plain yogurt, mango/blueberries
L-turkey tortilla
D-string cheese, pack of peanuts
S-1 chocolate cupcake
Exercise: 30 min of basketball
Comments: Ut oh. I am seeing a trend with the chocolate. No more goodies this week. Must get back on track (exercise and eating).