10/365 TGIS...Thank God It's Saturday!

So I was reading some posts on a site that I am part of and someone posted this as a way to get ripped abs! LOL! Are you kidding me? How about dedicating yourself to clean eating, a good combination of cardiovascular and resistance training workout. Would that be too much? Life is too short to not take care of the body that God gave you. Think about what you put into your body. You only get one chance with the body you were given. There is always going to be times in your life that you choose something not healthy, but what happen to people actually working for what they want? What happen to people putting themselves as a priority so that they were able to give to others in their lives. One comment that I hear from new clients is that they just do not have the time to dedicate to their workouts, eating plan. This is not truth. They do not really want to dedicate the time. You many have to give up your favorite show or even some sleep, but it is worth it and your family deserves YOU! You will be so much happier and healthier. They will have you a long a lot longer. Sometimes people have good intentions to changes their lives to be healthier, but have not truly made the choice or dedication to achieving their goals.

Please take the time today and think about what your goals in life really are and how you will achieve them. Are they truly goals with a plan or just a happy thought that will never be achieved? I believe in you, but you have to believe in YOU. I want you to make the changes, but YOU have to make the changes. Life is to short to not accomplish what you want. You never know when your last day will be so REALLY LIVE YOUR LIFE TO THE FULLEST.

Have a happy & healthy day!

6/365 Day OFF...What is that?

Good morning! Today I am not working because in the new schedule I work every Sunday so I am taking Tuesdays off to get some things done at home! :)

This morning I had trouble getting up and taking care of business because the computer seems to consume my time. I need to finish this blog and then stay away from emails, facebook and my phone. I need to take care of business!

So today, my plan is to do the following:

Cardio 30-45 minutes and upper body workout.

Meals:

Breakfast:
4 egg whites
mushrooms, onions, green & red peppers
1 oz mozzarella cheese
2 sara lee delightful bread
Smart Balance Light 2 tsp
Tea

Snack:
4 egg whites
1/2 cup instant oatmeal
(mix together. Spray non-stick pay and make pancakes out of mixture.)
Pour sugar free syrup over pancakes. Enjoy.
Tea

Lunch:


Snack:

Dinner:

5/365 Teach Spinning...Busy, Busy Day!

Wow! Where does time go? I cannot believe that is really the 5th day of the year. Rise and shine! Time for me to get up about ten minutes before 4 a.m., then off to the Y at about 4:15 a.m. to get ready for my 90 minute spinning class. The class begins at 4:45 a.m. and ends at about 6:15 a.m. It was a full class and the caloric expenditure was great for the 90 minute class. Calories expended were about 694 calories in the 90 minute period. Then, a quick trip home to meet S. for her Upper body workout. She was amazingly motivated today and worked 100% effort on her entire workout. Great JOB S.! Then, a quick shower, get the kids ready and to my other job as a Health & Wellness Director for a non-profit organization. I do a little bit of everything. I trained a mother and daughter who have become amazing friends of mine. I look forward to our sessions twice a week. Then a quick 30 minute full-body workout with L. She worked hard and her skin was glistening by the end of the work. Glistening...skin perspiring in a much more attractive way! Then office work and taught home school physical education to about forty children and of course back to my office work. Finally the end of the day a little after 4 p.m. I ran home got the kids off the bus, worked on homework and sat down to do absolutely nothing for a short time. Then, I made some dinner and we were able to finally sit down together to enjoy some quality time with my hubby and children.

The bachelor was on tonight so I of course had to watch the premiere and then headed to bed.

My nutrtion for today:

Breakfast:
Special k Protein bar

Snack:
Sarah Lee's light delightful bread
1/2 T light mayo
2 oz ham

Lunch:
3 egg whites
lots of veggies: mushrooms, green peppers, onions, red peppers
1/2 cup rice

Dinner:
1/2 cup rice
5 oz chicken: I crush reduced fat cheese its in the food processor, throw in some poultry seasoning, parsley. Preheat over to 375 degrees. Cut up chicken breast in to strips or nuggets. Dip chicken into beaten egg and then into cheese it mixture. Slightly grease pan with olive olive and put chicken on pan. Bake for 20-25 minutes.
Make two servings and you can freeze have to throw in the oven for a quicker dinner in the future.

Drank about 80 oz. fluids consisting of Sweetleaf diet original tea and water.

Supplements: Multi-vitamin, Calcium, Omega 3-6-9, acidophilus and vitamin C & 2 lipodrene.

4/365 Prep for the week

3/365 Lazy Day

Today, I started out pushing snooze for an hour. I finally jumped out of bed about 6:45 a.m. and ate some awesome egg whites, rice and veggies. Then, I was on my way to teach 90 minute spinning at the Y. I finished all the staff's timesheets. Fun, fun! After that I grabbed a quick shower and hit the grocery store. Darque Tan was a mini-stop for my 6 second spray on tan. Wahooo. A little color for winter is nice.

Yesterday, it was about 80 degrees and I did not feel really alert after all the errands so I decided to watch the Notebook. Did I mention that I totally love that movie!

About 4 p.m. some of the girls friend came over to play and stay overnight. So they went off to play and then about 6 p.m. some of our friends came over. They all had their beer and cigars, but it was so easy to say no for me because I am just not fond of alcohol. Sure a good glass of wine is great, but not in to drinking 10 beers and feeling like total crud the next night.

My nutrition was okay yesterday, but I did not feel real great so it was mostly eaten in the later hours of the night. I went to bed about 1:45 a.m.

Breakfast:
3 egg whites
1/2 cup rice
Veggies
Water-2 16.9 oz bottles

Snack:
Special K Protein Bar

Lunch:
5 oz Chicken
1/2 cup rice
Water

Snack:
mini delight (rice cakes)
Sweet Leaf Tea

Dinner:
4.4 oz Hamburger
1/2 slice cheese
Sweet Leaf Tea
1/2 cup Baked Beans

Snack:
Mini Rice Cakes

I did snack on some of the girls tostino pizza. Maybe like 1/8 of the pizza. I burned about 3200 calories this week and about 850 calories for the day.

Good Night!

2/365 Great Day!

Day 2 of 365 & I feel like a new person. Started out the day training one of my client's, best friends, S. She is just such an inspiration. She is over 50 & fabulous is an understatement. she is a hard worker and so willing to learn & change things up. How blessed I am to have her in my life. She definitely keeps me sane. The second client was the New Year's Day client from yesterday & we did measurements, body fat & fitness testing to begin the new year. Life is about enjoying each moment. Teaching people to lead healthy lifestyles will make each moment that much more enjoyable. L. is interested in nutrition and helping others too that I feel truly motivated to help her reach her goals and learn at the same time.

Life is just an endless chapter book. We keep reading not knowing when the end will come. God knows and so I try to leave each day to the fullest! Today, I had a hair appointment and then took my children to Bedtime Stories, a Disney Movie. It was truly great. Oh, how I would love to have the creativity that I had as a child. It was so great after a hard days work to just hug, hold and laugh with the two most beautiful girls in my life! Hubby had to work! :(

My nutrition:
Breakfast:
3 egg whites
1/2 cup rice
lots of veggies(mushrooms, onions, green & red peppers)

Lunch:
Homemade Veggie soup with extra lean ham
water

Snack:
vanilla yogurt
blueberries
1/3 cup pumpkin flax granola

Dinner:
Sweet potato Fries
BBQ Chicken Wrap
Iced Tea

Workout:
Spinning (Praise, Prayer, & Pedals)
Yoga

Decided that a friend of mine and I will be doing the Body For Life Challenge Starting on Monday. We are going to do so great together. I use to be her personal trainer and now she is a very successful trainer. She really makes me proud because she cares so much and it shows in the clients that she has maintained. She is a great women. She really has it together. With the busy schedule she has for the next few months and my never ending busy schedule, it will be perfect. 12 weeks to new trainer bods. Look out world...here we come!

Happy New Year...Day 1/365 Journey

Wow! Cannot believe it is really 2009. What a blessed life I have in Houston, TX. Well, today the first day of the year started out quite (humerus). Today, I was sound a sleep, finally, when a knock at the door awakened my entire family, not me! I was fast asleep. It was one of my fitness clients, awesome women. A lovely client, the client that always has a smile on their face because they are excited for the torture that is about to come their way. LOL! She thought today was Friday and was sure that she was suppose to be at my home for training. However, it is a holiday and I chose to take the day off with my family. I quickly got ready and went down to my training studio, but I think she realized that we were not suppose to train in the time it took me to get ready. She laughed and then let me know that today was not Friday, but I of course did know that today was Thursday, January 1st, 2009 and if she wanted to start her new year with a workout then I was more than willing to satisfy my client's need to do her personal training session. She decided in the end that the 20 teens that celebrated New Year's at her home had worn her out and she just needed to wake up with a little nutrition talk and be on her merry way. Looking forward to tomorrow when she actually trains!

As for myself, well I had great intentions of going to workout about 5 hours ago, but my stomach was not feeling good. I did not sleep really well because the fireworks went off and it sounded like bombs hitting until about 1:15 a.m. Around 5:30 a.m. the neighbors must have arrived home with about 30 of their best friends. It was very obvious that they had a VERY GOOD TIME at their festivities and were not ashamed of the entire neighborhood knowing the fun they wanted to continue having until...well, I finally dosed off until the knock on the door about 9 a.m. this morning.

Evening...

I am heading to the gym for about 90 minutes of cardio on the crosstrainer. A movie always makes the time go by fast. Although, 90 minutes sounds like a long time, the intensity has to be decreased due to the pain in my left ankle. After my workout, I will come home and get ready to go to work tomorrow.

My nutrition for the day as is follows:

Bob's Red Mill Outbran and Lindy's slowcooker recipe with raisins
Sweet Leaf Tea
Multi-vitamin, Calcium, Acidophilus, Senna, Omega 3-6-9

Recipe:
1 cup steel cut oatmeal
4 cups water
1/4 cup splenda brown sugar
1.5 oz raisins
1 tsp vanilla extract
2 scoops of BSN cinnamon roll protein powder

Mix all ingredients and place in slow cooker. Stir all ingredients. Stir periodically to keep protein powder from clumping up.

Number of Servings: 4

The smell is heavenly when cooking in the crockpot and the taste definitely meets up to the standards.

Lunch:
Lindy's Homemade Vegetable Soup with extra lean ham
water bottle 16.9 oz.

Snack:
1/2 cup cottage cheese (fat free)
small bannana
Nature Path's Pumpkin flax granola ~1/4 cup