What I ate Tuesday

Ok Finally on Saturday I will let you know what I ate TUESDAY! This blog is a pain and I am not going to keep up on the pictures because it was annoying remembering to take pictures and get it all together on one plate and yada yada so I will probably just list what I eat and only take a picture if it looks cute :)
Meal 1
4 egg whites 1 egg with 1/4 c fat free cheese inside
1 slice Dave's Killer Bread, tbsp peanut butter, drop of honey, and half a banana with a 32 oz glass of ice water before I left to take my daughter to school.

Post workout out, meal 2
1 scoop whey
1/2 banana
2 c spinach
1 c unsweetened almond milk
1/2 c steel cut oats (batch cooked and reheated)
1/2 blueberries



Meal 3
1 pumpkin pancake with peanut butter
broccoli
stuffed bell pepper (stuffed with lean ground turkey, spinach, mushrooms, onion and quinoa)


Meal 4
3/4 c plain non fat greek yogurt
1/2 scoop vanilla whey
dash of stevia
handful chocolate peanut butter nuts



Meal 5
at the gym--left over stuffing from the peppers with a bunch a broccoli (enough to make the gym smell like butt) :O)
sorry!



Meal 6
3/4 plain greek yogurt
1/2 scoop chocolate whey
1 tbsp melted peanut butter

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Be Your Own Advocate

Anyone who has followed me for longer than the past 5 months knows that there was a time that I wasn't my healthy self ya'll know me to be--mentally.
Two years ago I wrote this note to myself and hung it on my bedroom mirror to remind myself--that I was in control of the outcome I wanted. If I wanted to become a leaner version of myself--I could, if I wanted to be ok where I was--in really good shape but not LOOKING the way I thought I should, that was ok too.
I just needed to make a decision and stick with it.



This note has served it's purpose for the past two years. It has been a high five when things have been "on" and it has been a slap across the face, twice, when I wasn't living up to the expectations I had set for myself.

Did you get that? Expectations I set for MYSELF.

I am a wife, a mom, a part time trainer, an athlete, a daughter, a teacher, and many other things to many other people. But in my head I was always, always telling myself I wasn't enough. I wasn't lean enough. I wasn't working hard enough, I wasn't eating enough of "this" food, and definitely too much of "that" food. I wasn't patient enough with my kids, I wasn't giving as much service as I should have been. I wasn't the loving wife I wanted to be. I was a fit healthy girl trapped in a body that was fat and unreliable and very very unappreciated.

Fast forward several months and what do you know--my head is screwed on tight. I have come to realize that the only person I have to please is myself--and all those extremely high expectations I was putting on myself, were only for me. No one else cared if I ate too much of that, or if my pants were a little tight, or if I couldn't read a freaking magazine because I couldn't stop thinking about my next workout or how much weight I wanted to lose.

Nobody cared but me.

As soon as I embraced my size, my shape, my personality, my desire to help others--all these little pieces started coming together and all a sudden, my life has gotten much better. My husband and my marriage is happier than it has been in the past, my kids behave better, my life is much less stressful, and my body--my body looks pretty dang good.

It doesn't take a genius to figure this out--I embraced me and now although I strive to be a little better everyday, I am perfectly content with ME. I love me. I even have started to kinda think my stretched out stomach is kinda...cute.

I threw that note away today. It felt good. I have become the person I chose to be by just embracing myself and loving myself for what I AM oppose to always dwelling on what I am NOT.

Maybe you need that note right now, maybe you need to remind yourself that YOU CAN DETERMINE WHO YOU WANT TO BE. As long as you are willing to work hard and do your best, you can become that person. Don't let the media, don't let your mom, don't let your friend determine who you are destined to become.

Whoever you decide you want to become, just be sure it's a person you want to see in the mirror at the end of everyday. Make sure it's the kind of person who strives hard but accepts that you will never be perfect. Be the person you can become by treating yourself the way that person deserves to be treated. Be your biggest cheerleader.

You're almost there. You are reading this, you are exercising, you are eating right, you are talking more softly to yourself. You are almost to the top of that first hill. It does get easier. You're gonna stumble and fall down, but as long as you get up and dust yourself off, you will be further up that hill. One day, soon, you are going to wake up and you are going to see a breathtaking view that no one, but you can get you to see. And no one, but you, will appreciate it--the way I promise you will. Keep going.

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Week 2

Brecca- 186, 184.4, 180.8 (-5.2- 2.7%)
Karen- 186.4, 185, 185 (-1.4, .07%)
Eranda- 163.4, 157.4, 155 (-8.4, 5.1%)
Joey- 200, 194, 193 (-7, 3.5%)
Nicole- 211.8, 212.4, 212 (+.2, )
Shannon- 146, 145.2, 143.4 (-2.6, 1.8%)
April- 162.6, 162.4, 161.4 (-1.2, .07%)
Callie- 179.4, 178.4, 177 (-2.4, 1.3%)
Amanda- 181.2, 172.6, 172.2 (-9, 5%)
Matt- 273.6, 270.8, 261 (-12.6, 4.6%)
BY-217.6, 214.5, 212.5 (-5.1, 2.3%)
Laura- 150.6, 152, 149 (-1.6, 1%)
Andrea- 178.5, 174, 173 (-5.5, 3%)
Julie- 216.2, 121.2 (-4, 1.9%)

Illusions

A brand new client came in this week on Monday. You can tell the new ones because they are the ones who are still pretty nervous in their own skin. They are scared that their new trainer is going to kill them, that they aren't going to be able to keep up, that someone will look at them and think they don't belong. You can see it in their eyes.
This specific client is working on dropping body fat and some pounds. I wont lie, when she's done this chick is gonna be a beast because she has strength and muscle and she is dang pretty. She is pretty hott actually--looks half her age to be honest.
So she takes the big bulky coat off and she is wearing spandexy leggins, and a form fitting jacket that looks a freaking dorable on her. She is so cute! Then she takes off her little form fitting coat and is in a tight tank top. She felt naked, again I see the look in her eyes that says "I am so uncomfortable right now I want to hide behind that couch"
You know what I saw? I saw a hottie dressed to compliment her figure. If I were her, I would have rocked that outfit like nobody's business--but she isn't there, yet. She will be, but it's gonna take her a few months of gaining strength and watching the scale go down before she starts to see--what I saw from the beginning.
Best part about my job. Helping people realize what the rest of us see, helping them gain confidence and strength and helping them realize their own beauty and assets.
The point is, when you are feeling "fluffy" what do you do? You put on a baggy sweat shirt and a baggy pair of pants--hoping beyond hope that no one will notice you and the 10 lbs you HAVE got to get rid of...



Or maybe you dress like this because it is dang cold outside and you aren't as young as you once were and you can't handle it. I don't know, maybe that's it.


Then you take those layers off and you realize--there is a smaller version of me under all those clothes. I remember training for my show and Shawna was like, "stop wearing those baggy clothes. You need to get comfortable in your own body!" I weigh the exact same amount in both of these pictures, in fact the top two are the same day, and the one below is the day after).
I'm not suggesting skimpy (Which apparently my husband says the outfit below is skimpy--sorry about that please don't be offended!)

I'm suggesting dressing to fit your body. Not too big, not too small. Dress to compliment your figure as best as you can with the funds that you have. I sometimes put on a workout tank top that I feel self conscious in every single time. Like my stomach looks fat in it.
A few months ago, I realized--it's not worth it to wear that stupid blue tank top. Who cares I bought it for 5 bucks on clearance at Target. I don't feel good and fit in it, so I don't wear it anymore. I wear something else, even if that means it stinks from three workouts in a row ( i kid, I kid)!
Take it from me, you look five times better than you think you do when you see yourself in the mirror. That outfit looks good on you and you are by far so much more than a number, what you eat, or the way you THINK you look in the mirror. Take it from the girl who sees YOU for you as a total package..not just the weight you have to lose--which is exactly what most of you see yourself as right now.
You got this. You got shiz handled people. Hold your head up, throw your shoulders back and freakin rock what yo mama gave you cuz baby--there's only one YOU who can do YOU like you can.

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WIWO Thursday Edition

I really wanted to have a video of my last set of pull ups on here today, but for some reason I am not having luck darn it!
I had my hubby snap several pictures today again for my what I worked out Thursday edition--yes, each time he rolled his eyes at me. "Hey! I gotta bizness to run man!!" Was my response.

Bicep/Tricep Circuit Style training Day
5 minute warm up on eliptical
3x10 toe pushups superset with 3 x failure overhand pullups (almost 5, 4, almost 4)
I am working these two exercises specifically at least twice a week with my other lifts because I mentioned before my goal is to get 10 pull ups in this year and my goal for push ups is to be able to do 5 sets of 10 really good ones on my toes. I am at 3 sets of 10 pretty good ones now.

3x20 barbell bicep curl (30#)
3x failure tricep push ups on knees (22, 20, 18)
3x20 switch curls super set with tricep kick backs (15# each hand)
3x20 tricep dips (body weight) super set with cross arm bicep curl (15#)
3x20 tricep press double contraction super set with seated bicep barbell curl double contractions (20# each)
3x20 drop set cable curl (65,55, 40 first set, last two sets were different, less weight can't remember how much)
3x20 overhead tricep cable extension superset with tricep rope pushdown

an hour later and I was outta there




Tricep push press




Double Contraction (wide grip)seated barbell bicep curl

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What We Eat

OK OK, I wanted to read my book during nap time but all the texts, messages, and comments have nudged me into getting this done for ya'll. Thank me later :)
Preface: I have told you that I personally, for the most part, follow a clean eating lifestyle--which I read about and was sold on from reading Tosca Reno's book The Eat Clean Diet. A friend once told me that Dave Ramsey changed the way she thought about money, and Tosca changed the way she thought about food. I could not agree more, (though I need to learn more about Dave sooner rather than later :O)It is not a diet, it is definitely a lifestyle and small changes are necessary and bends in the rules have to be allowed. (This being said, this is not at all like a meal plan I write for a weight loss client, and this is not what I did when I lost the bulk of my weight.) These recipes are about HEALTH not necessarily about WEIGHT LOSS which are two different things ok?
If you need a detailed meal plan for you to follow to meet a weight loss goal, you need to meet up with me--we need to discuss goals, what you are and are not willing to do and go from there. There is no one size fits all in this game. Everyone is different so this DOES work for me now that I am at my desired weight/body fat  level, it doesn't mean it will work for EVERYONE 100% of the time.
How do I choose my foods?
I try to eat clean whole foods. Food without ingredient labels. I am not 100% but I try very hard to mostly do this. My recipes are filled with mostly WHOLE foods, and because I have been doing this for a long time--real food tastes REALLY good to me. I don't need added sweeteners or added seasonings for the most part because I have cleaned my system of high fructose corn syrup, and hydrogenated oils. (NOTE: I did not do a cleanse, my body cleanses itself daily by drinking a lot of water and mostly whole unprocessed foods. I do not recommend cleanses.)

I try to eat from all the food groups. Do I think carbs or bad? NO! Do I only eat protein and veggies? NO Do I have some crazy thing you should sprinkle on your food? NO! Do I weigh and measure all my food? Not anymore, but I used to. Now that I am pretty rooted in my lifestyle after three years I know how to listen to my body. I don't go to extremes, I eat well and for health most of the time, but if I want a piece of pizza I eat one. I don't eat 6. I eat one. If I want a cookie or make cookies for the neighbors, I eat one or two...I enjoy it--cuz I really love cookies--and then I move on. I don't ruin a whole day because I ate a couple things that "omg weren't on my plan!" That's called borderline eating disorder--been there done that, bad idea. The stress that accumulates from associating guilt with food actually increases cortisol levels which increases belly fat. Did you eat a cookie? Who cares. Eat your chicken and butternut squash and avocado for dinner and move the heck on mmmmmk?

Any other easy yes or no questions I can answer without going off on another tangent? Do I drink diet soda? YES I do. I don't recommend or not recommend it because I could very well die from cancer from drinking it. It is bad for me, it is not clean. I drink one everyday because I like it. You should too if you like it and then move on :)

I am not known to be good cook. I have always thought back to a post I saw on facebook a long time ago that said "What is up with all these commercials and people thinking every meal needs to be an orgasm in their mouth?" I could not agree more. I do enjoy food and there are occasions when my food is simply about enjoyment, but for the majority of the time--95% of the time, my food is fuel for health and fuel to push me through a workout that I love. I don't stay home from parties, I don't not go to dinner I just flex what I need to flex to make those things work with my lifestyle. I am a mom, wife, friend, trainer, church goer etc. That adds in some social occasions that revolve around food.

So my cooking has evolved from having to have an orgasm in my mouth every time I eat, to getting the necessary food groups in at each meal. I try to structure my day eating every 3 hours give or take, and I try to eat a serving of protein, complex carb, veggie, fruit and healthy fat at my first 4 meals and a protein and vegetable with a healthy fat for my last two meals of the day. These are guidelines the get in shape girl helped me with two years ago and they have worked very well for me.

Now my food is often times in a bowl, all jumbled together and I have come up with or found several good combos that turn into deliciousness. Then there are other times, like today my food did not go together at all-- example. Lunch : 2 of those pancakes, tbsp peanut butter. 4 oz coconut walnut chicken breast, and a butt load of broccoli with half an orange. Weird combo? Yes. Hit my food groups? Yes. Did I love it? Yes. I don't always love my food though ok? I have eaten brown rice chicken and broccoli for lunch more times than I can count and I think it's boring and gross but it fits, it's easy, and it is cheap. I need all three of those things sometimes.

Ideas you have seen me post about: (These recipes have come clear across the web, the get in shape girl, bodybuilding.com, Eat clean magazine, Big Jon, friends blogs etc. I have no clue where some came from and I made a few of them up myself--I have done my research :)
Breakfast:
my favorite: steel cut oats, blueberries, serving of slivered RAW almonds and a side of egg whites/spinach
-old fashioned oats, half banana, tbsp peanut butter, whey protein
-daves killer bread, tbsp peanut butter, dab of honey, egg whites/bell peppers
-smoothie: whey, 8 oz unsweetened original almond milk, banana, pb2, spinach (a ton of spinach)
I have literally eaten one of these three meals (With the exception of contest prep probably 355 days out of each year...I like it)
Protein pancakes- 1/2 scoop whey, 1/2 c almond milk, 3 egg whites mixed together (its lumpy) cook like a pancake and top with peanut butter and fruit
Pumpkin pancakes
1.5 c oat flour
2 tbsp stevia
1 tbsp baking powder
2 tbsp cinnamon
4 egg whites
1/2 c raw pumpkin
1.5 cup almond milk
*mix all together and cook in a skillet I drop by the 1/3 c measuring cup and then my serving is 2 ( i add 6 dark choc chips to a few of my batch)
Cottage Cheese Pancakes (my kids LOVE LOVE LOVE these!)
4 egg whites
1/3 c 2% cottage cheese
1/2 c old fashioned oats
vanilla
cinnamon to taste
blend in blender and cook on skillet (I have to double the batch to feed my family of 4 for one meal)

Snacks:
pumpkin protein bars
1/2 c stevia
1 4 oz jar baby applesauce
2 t cinnamon
1 t baking powder
1 t baking soda
1/2 t sea salt
2 t vanilla
4 whites
15 oz raw pumpkin (I just buy libbys or whatever from winco)
2 c oat flour
2 scoops whey protein (I use vanilla)
1/2 c almond milk
1/2 c chopped nuts if I have them
mix dry seperatly from wet ingredients, the mix well and cook in a 9x13 pan 350 degrees for 20-25 mins

Carrot Cake protein bars
1 c oat flour
2 scoops vanilla whey
2 t cinnamon
1/2 t baking soda
1/4  sea salt
4 whites
3/4 c stevia
8 oz baby food carrots
4 oz h20.
bake 20-30 mins at 350 in an 8x8 dish
(These don't sound as appealing but they are SO SO good, kids and hubby approved)

FROYOFREEKYO GO NUTS (named by my children, yes they like it too!)
3/4 c plain non fat greek yogurt
1/2 scoop vanilla whey
dash of stevia. mix and freeze for 10 minutes. Then add your favorite nuts--I like Emeralds dark chocolate or dark chocolate peanut butter mix.

FROYOFREEKYO Reeses style
3/4 c plain non fat greek yogurt
1/2 scoop chocolate whey
2 tbsp pb2
freeze and add some nuts or for a real party in your mouth FROZEN banana pieces

LUNCHES/DINNERS
quinoa bowl
quinoa cooked in water, but add one low sodium chicken broth
chicken
avacado
sauteed onions, peppers, spinach
1 egg scrambeled in the sauteed stuff
mix all together and eat...amazing.

Spicy Peanut Chicken (this is from Jon and Shawna and my prep meal plan it's amazing)
2 oz dry measure rice noodles
2 tbsp spicy peanut sauce
4 oz chicken
side vegetable salad or broccoli

Spicy Feta Turkey Burgers
extra lean turkey burger
1/2 c oats
6 tbsp almond milk
2 eggs
2 tsp evoo
2 tbsp worshersire sauce
1/2 c chopped onion
little garlic
1 tsp chili flakes
1/4 c crumbeled fat free feta cheese

mix all together and grill. Use a sandwich thin and top with veggies (spinach, onion, tomato, avacado is our favorite)

Enchilada Casserole
Brown 1 lb grnd turkey or chicken with some onion. While that is browning get a 9x13, spray with spray olive oil and tear up some corn tortillas. Put one layer of tortillas down so no glass shows through to the pan.
Finish your meat and then add some beans (we like black) and one can low sodium cream of mushroom soup, and a 28 oz can of diced tomatoes, (or if you are lucky like me, you have a neighbor who canned some and shared with you). Mix all together then put half meat mixture on top of corn tortilla layer. Make another layer corn tortillas then add other half meat to top. Top with a little shredded cheese (I buy fat free cheddar)
Bake 350 for 20-30 minutes
side salad

Coconut Walnut Chicken (This one is from the get in shape girl I remember for sure!)
4 chicken breast
4 oz chopped nuts (i use walnuts or almonds both are good)
1/2 c unsweetened coconut
1 beaten egg
mix nuts and coconut, mix egg up so you can dip your chicken in it, then dip in coconut mix and put on baking sheet.
Bake 350 degrees 20 minutes or until your chicken is done

Chicken Tacos
2 tsp chili powder
1 tsp cumin
1 tsp onion powder
1 tsp garlic powder
1/2 tbsp sea salt
1 tbsp black pepepr (mis and rub chicken down 4 chicken breasts, then grill chicken)

garnish with corn tortillas, black beans, ff cheese, cabbage or romaine (I like the cabbage)

Turkey Cranberry Sandwich
2 slices daves bread
2 tbsp plain non fat greek yogurt
2 tbsp dried cranberries
2 slices of real turkey not deli meat
spinach
toast bread, mix yogurt and berries top bread. then add turkey and spinach and enjoy. This is only one serving so double or tripple if you need to

Turkey Chili
2 lbs ground turkey
1/2 c chopped onion
1 T garlic
2 small cans green chilis
2 15 oz can of beans (I like black and garbanzo)
28 oz can diced tomatoes
1 T chili powder
1 T brown sugar (i use half tbsp brown sugar and half stevia)
2 T white vinegar
3 T yellow mustard
1 t sea salt

Stuffed Bell peppers
mix ground turkey with 1 c cooked quinoa. Sautee onions, peppers, spinach together. Add to the mixture and add some feta or some ff cheese. Mix a little Franks hot sauce and a dash or two of low sodium soy sauce. Fill 2 peppers or maybe 3 might fit and bake at 350 until your pepper is as baked as you like. I like mine soggier so 30 minutes I think

We eat tacos a lot, we eat turkey loin a lot, spaghetti with whole wheat pasta,

Desserts :
I don't do a lot of clean desserts because we don't eat sweet stuff that often and when we do, I make the real unhealthy kind :)
We have had these though and they are good
Almond Butter Cookies
1 c almond butter
3/4 c stevia
1 egg
1/2 t baking soda
1/4 t sea salt
3 oz dark choc chips
bake 350 for 10-12 mins

Clean Oatmeal Chocolate Chip cookies
1/3 c cooked oats
3 T honey (i used less)
1 t vanilla
1 t cinnamon
1/8 c oat flour
1/2 c dark choc chips.
bake on parchment lined pan at 325 for 20 mins

The get in shape girl has a pie that I have made that's really good too, I think I adapted it a bit and made it like this
1 graham cracker crust
1 fat free sugar free cool whip mixed with a pudding mix (just the dry powder) filled in the crust and top with blueberries, banana, or strawberries

What is your Why?

Big Jon has told me that in order to be a successful trainer I have to dig deeply into my clients lives and help them find their WHY. He says it is never a quick answer as to why people come to see me about weight loss or fitness regimens. It is never because they want to lose weight.
There is always a reason. A big why hiding below a big butterball of other reasons...but those reasons aren't the WHY.
Some clients I have the hardest time finding the WHY. All I really want to do is find that WHY from my business standpoint, so that I can keep them coming back for more, keep them motivated when they don't want to be in the moment.
The why's that I have worked with have come from things like
family obesity
family disease-fear of death
being a role model to family
money in a big pot during a competition
desire to not be embarrassed
the need to feel love from themself

There are more, but I am curious what your WHY is. One of my check in's came back this week positively--naming several things she has done right-- she was honestly ready to take on the world and drop every pound of fat on her. And I have no doubt she will. She expressed concern that she is extremely motivated right now and nothing will stop her, she wants to win this competition so very badly--but the thought crossed her mind about what happens after?

My question isn't to have you focus on three months from now. My question is for you to delve deeply into the RIGHT NOW. Why are you doing this competition? What makes this effort different from the other times you have tried to get rid of extra weight? Why is this the last time you have to make this resolution?

If you work your butt off, figuratively and literally during the next two months and you don't end up the first place winner--will you be mad? Will you think that you have pushed hard since January 1 and feel like a failure that you didn't win? Will you throw in the towel half way through if you aren't in the top 5?

If that is you, I want to know now. I want to know now and I will mail your check back to you.

A monetary reward is not enough.

Your desire to learn a new lifestyle, your desire to get active, your desire to show your children what healthy and fit looks like, your desire to ward off disease, your desire to never be the same person (on the outside, but on the inside too. Are you nice to your reflection in the mirror? Part of losing weight and improving your health is improving your whole spirit as well. One can not work with out the other. You can not hate your body into change. You must love it.) you are today has to be more than what 400$ can buy you.

It has to be more.

On March 1, anyone who drinks more water, exercises for 30 minutes a day, speaks more softly to themselves,  weighs 10 lbs less will be better than they are today. Anyone who cements lifestyle changes into their daily routine will be better off than they are today and that has to be enough. It has to be your goal.

My only reason for these challenges to get my knowledge out to a bigger group of people at a time, it is not to put a ton of money in my own pocket (obviously) it is not to put a ton of money in one person's pocket. It is to show everyone that health is a choice, and one that is not always easy--but one that is worth the effort. It is to show that by small and simple acts big things can be accomplished.

You will wake up one day and not give a crap about your weight. You will wake up one day and rather eat bon bons then exercise, you will go to bed 4 hours late one night because sleep is not a priority, you will step on the scale after you have busted your butt all week and the scale will have gone up. Stuff happens. This is a journey, it is not a destination and it is not a race. Speed bumps will show up when you least expect them and if you aren't mentally prepared for them, if you are not in this for the long haul those speed bumps will wreck you faster than a cow in the middle of the road.

Tell me-- do you know your why yet? 

Weigh in One, 4 days IN

COMPETITORS

Brecca- 186, 184.4 (-1.6)
Karen- 186.4, 185 (-1.4)
Eranda- 163.4, 157.4 (-6)
Joey- 200, 194 (-6)
Nicole- 211.8, 212.4 (+.6)
Shannon- 146, 145.2 (-.8)
April- 162.6, 162.4 (-.2)
Callie- 179.4, 178.4 (-1)
Amanda- 181.2, 172.6 (-8.6)
Matt- 273.6, 270.8 (-2.8)
BY-217.6, 214.5 (-3.1)
Laura- 150.6, 152 (+1.4_
Andrea- 178.5, 174 (-4.5)
Julie- 216.2
*I have payment from everyone BUT Nicole, Shannon, April, Andrea, and Julie (Julie I know you just joined so please get it in the mail by Monday! Thanks everyone!!)

Gym Jam Circuit

Today was a bicep and tricep kinda day for me and since I have added some circuit training to my schedule I made it super fun.
A beginner can do this as well, just modify to the numbers and sets that work for you. I did each circuit all the way through, then rested at the end. Repeated 3 times each. This workout took me one hour and 5 minutes with stretching included

21's barbell bicep curl
21 behind the back tricep extension with bar
15 side mtn climbers
rest repeat 3 times

Tricep bench dips x15
seated swith curl x10
 lateral hops up and over bench x15

Single arm preacher curl x8-10
over head tricep rope extension x 15
deep squat jumps touching floor x 15

single arm tricep pull down on cable machine x 12
rope cable curl x15
jumping underhand pullups x10

Drop set regular single arm bicep curl
tricep push ups x12
1 minute sprint on tread

wiwwednesday

A lot of other blogs do a weekly series called what i ate Wednesday. Well you know me i like to do things a lil different so i am gonna do a series called wiww
What i worked wednesday
Then maybe ill do the food thing another day.
Took my hubs to the gym for back n cardio day and this is what i put down
4x25 crunches ss 4 x 25 air pulses in v up
3 sets overhand pullups (he helped me for 4 of my 8 reps on each set)
4x10 double rep lat pull downs (80#)
4x 8 single arm db row (50#)
4x10 close grip pull down (90#)
4x10 dbl rep seated cable pull (60#)
4x10 lying db pull over (40#)
30 steady state cardio on stairs level 10

What's your game plan today?

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January 2012 post

These are the people in my challenge--
People that are fed up. People who are ready to make a change. People who refuse to give up. People who are going to push through when times get hard. People who are going to encourage eachother. People who are ready to make 2012 their big year.

I remember being so ready to lose those pounds. TO GET RID OF THEM. I remember being so ready to make healthy choices in the kitchen and in the gym. I remember watching other people go ahead of me and do the HCG diet, or a meal replacement program and drop weight like crazy fast. I felt jealous and insecure because my weight was coming off so much more slowly.

I am going to tell you now, don't be jealous. Don't be insecure. The weight you shed through blood, sweat and tears is weight that stays off. It is weight that is GONE from your life. And the journey you take to get there is worth a celebration every step of the way. 

Maybe the scale doesn't move one day. But you drank 10 glasses of water, and you avoided sugar that day. That is a success. Maybe the scale doesn't move, but you walked on the treadmill for 30 minutes for the first time, or you tried a new class at your gym. Maybe the scale doesn't move, but you ran up the stairs without getting winded. Maybe the scale doesn't move, but your blood pressure is down, or your cholestrol is better than it has been. Those are all success stories, and don't YOU forget it. 

If you ever feel down and out, I challenge you to scribble down the things you ARE doing, to move your body to be a healthier version of yourself. Human nature focuses sometimes on the negative things. (I had a soda, I ate ______, I didn't exercise) Get those negatives out of your vocabulary, but most important get them out of your mind. Just like every aspect of life, when we focus on the positive-- more things really are positive.

(This is an old post but I still love it and I think it is motivating to re read. You can be anyone you want to be. Just make a decision and decide to never look back.)

Let the Games Begin

Matt 273.6
Karen 186.4
Brecca 186
Eranda 163.4
Joey 200
Shannon 146
April 162.6
Callie 179.4
Amanda 181.2
Laura 150.6 
By 217.6 
Andrea 178.5

Welcome to the Biggest Loser Competition! I am so glad you are starting this journey to improve your overall health, increase your fitness abilities, and get rid of some extra weight. I do not take this challenge lightly and I hope that you wont either. I will be as dedicated as you are, helping any way that I can.
I ask that you remain committed to me for two months. Really give it your best shot, asking for help when you need it and implementing what you are learning. I want this to be your year that you look at yourself in the mirror in July and think "I really did it this time, I changed my life....and then I want you to tell yourself you are a bad A$$ motha who deserves to be loved and proud of your accomplishments!" 
If being fit and at a healthy weight, everyone would do it right? It isn't easy. Sometimes it is inconvenient and sometimes it is a major pain in the butt--but at the end of the day, your desire to succeed has to be stronger than the urge to skip a workout to watch Real Housewives of Atlanta, or stronger than the urge for those peanut M & M's. I am not an advocate of the saying--"Nothing tastes as good as skinny feels..." But I am a strong advocate of the one I made up--
"Nothing tastes as good as being strong and fit feels."
I don't care what your goals are...to lose 10 lbs, to tone up, to just look in the mirror and be proud, I want to help you get there. The best way I can help you is by communicating with you. I had one challenger stop by my gym just to chat about some realistic goals. It took 15 minutes of my time and I was happy to help her--and I am willing to do that with each of you as well. I need you to be accountable to returning my weekly check in emails, I can't help you tweak what I don't know is going on. Be honest with me, we are all human and I have been where you are. I know that you're gonna mess up, and I know you will probably beat yourself up over it way more than anyone else could. I am here to support you, and help you find joy in your journey. Let me do that, by communicating promptly and efficiently with me.
Most of all, remember that at the end of this--you will all be winners. You will all be lighter, you will all be more confident, you will all be more healthy. You will be the same AMAZING person you are now...but I am willing to bet... that you will have an extra bounce in your step and your shoulders will stand a little taller.
Thank you for trusting me to help guide you and I can't emphasize enough that I want to be able to help. Text or email/ me anytime. All communication needs to be done by email at fitchickmom@hotmail.com or by text so I can stay organized and efficient on my end of the desk!
Happy New Year! Happy New you!! 
Teri

Money Back

Sending out checks for $30 today to all but two people. Congrats everyone on a job well done and even my two who didn't lose--they only barely gained. The average American gains 10 lbs during the holidays and baby--
YOU DEFIED THOSE ODDS!!!
Be proud. Real Proud.
Good work and I hope to work with you all in the future, Happy New Year!

Competitors-

Ok friends, here is the list I have so far of people joining the challenge. Remember to weigh in and text (if you need my number send me an email or facebook me fitchickmom@hotmail.com) me a picture of your weight TUESDAY morning before NOON!!

Every weigh in after will be Saturday before NOON!! Do not forget! Before noon or it is a missed weigh in, I will have all weights posted for you to view by 10 pm Saturday nights. If you don't want your name written on the blog like it is (example : TERI) please specify that and what you want me to use instead--inititals, a nickname whatever.

No crazy lose weight fast tricks--I will know if you try, I have been a weight loser and weight loss facilitator for three years now and I know how the scale works so don't try to trick me, yourself, or your body--it wont work long term.

I think it would be SUPER DUPER cool if you all wanted to give me a little summary of who you are and why you are getting rid of extra pounds this year--and how you are going to ensure this is the last year you make this resolution!! I'd love to post it for motivation and so our cheer leaders can see how amazing we are!

Matt 273.6
Karen 186.4
Brecca 186
Eranda 163.4
Joey 200
Shannon 146
April 162.6
Callie
Amanda 181.2
Laura 150.6 By 217.6 Nicole Andrea 178.5
9 people, so that is a total 360$ for our pot... tell your friends and family and lets add some people if we want to make that pot bigger!!!

Fitchickmom@hotmail.com
Find me on facebook
Let's get goin!!

Quinoa Fried Rice Type Thing

I promise you this lunch was so much better than it looks here. Don't ask my 5 year old though, she is still mad at me since I make her take 3 whole bites of it, and wouldn't make her a separate lunch since she didn't like it--which she said before she tried it. AND I loved it, hubby loved it and Bubba the 3 year old downed two bowls....so she's outvoted and gonna be mighty hungry come dinner time.

I made almost a whole cup of quinoa with 2 cups water and 1 chicken bouillon cube. While that was cooking I put in a skillet a bit of all natural pork sausage and cooked. Added an egg and scrambled it, threw in some bell peppers and chicken breast I had pre cooked from the refrigerator  I added all this together and let it simmer for about 5 minutes and put half an avocado on the bottom of my bowl, add my portion and ATE IT UP!!

I sent my hubby this picture at work, he hadn't been answering my phone calls so I text him and said, "lunch is awesome, better hurry home!" He was so cute and called me right away, couldn't come home but asked for me to save him some...so I did what any good wife would do, I added it to Tupperware and took it to my lil love muffin.

With a call half hour later telling me how delicious it was.

Cheap, quick, nutritious--doesn't get much faster food than that--I guarantee I would've waited longer in line at Mickey D's for lunch than making this.

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ready, set, commit!

I have three people it looks like commited to start our challenge in January. I would like to get organized and set up so please let me know if you are joining in--the rules are posted two posts down.

IF you are debating--tell me what is holding you back? Fear? Nerves? A big event coming up?

There are no valid excuses anyone can change their whole world, their whole life, their whole body if they CHOOSE TO DO IT.

When are you going to make the choice to be your best you? If this is your year you are ready to make lifestyle changes--let me help you and let our group be an accountability group for you!

Christmas Eve Workout

I was put on a time limit this morning for my gym jam session since my little guy is just getting over being sick and couldn't go to daycare. The boys (Hubby and bro in law) gave me 90 minutes from the time I left home til the time I needed to be back home (20 minutes drive time probably total)
I'm one of those type A people who trains the same body part each day each week, I have a plan typically every time I get into the gym and I like the flow of that. I have been known to track my weights and reps as well.
Today, I needed to get obliques, chest and shoulders in and of course I wanted to do a bit of cardio to help minimize any damage that may come from treats today and tomorrow (READ: A BIT OF CARDIO=15 minutes...not 30 not 45 not 60.) Stay off the cardio equipment.

Here is my workout I want to share, I haven't circuit trained in a long time so this was a nice change of pace and I wont lie--it kicked my butt!

50 cross mtn climbers very slowly to hit my obliques
30 sec plank left
30 sec plank right
Repeated 3 times

pushups, 3 sets to failure (12, 10,10 on toes)

Chest fly (15#/15 reps) superset clean and press (50#/10 reps) Rest and repeated 3 times

chest cable fly (35/15) triple set seated shoulder press (20/10) standing shoulder press (15/10) rest/repeat 3 times

straight arm side raise double contraction (12/12) triple set flat bench press (45/12) 10 tuck jumps rest/repeat 3x

bent arm side raise (15/15) tripple set inch worm pushups (on toes for 6 then 5 then 6) 15 mtn climbers each leg rest/repeat 3x

15 minutes on treadmill incline 15%. walk at 2.0 90 seconds, jog at 5.0 for 60 seconds.

Fast and furious...and TOUGH!!!

Comment below with your workout today or if you are going to give this one a try!

Biggest Loser Style

biggest loser style

Ok its time to unveil my biggest loser competition that will begin January 1 and run through February 28.

I want serious competitors only- people wanting guidance and motivation to improve their overall health and make permanent lifestyle changes.

Weigh in day will be January 1 and then every Saturday morning before noon. Participants must text or email a picture of their scale by noon on weigh in day-past noon or not weighing in is a MISSED workout which there are TWO allowed during the entire competition-no exceptions will be made. I will post everyones weights by 10 pm saturday nights weekly. Commitment is mandatory.

No shortcuts are allowed. No hcg no cleanses no laxatives no nothing that if  you asked me i might say no.

$60 entrance fee. 40$ goes to the pot and will be divided between 1 st and 2 nd place. 1st place will receive 75% of total pot and 2nd place will receive 25%. Your remaining 20$ is payment to me for the two months of facilitating and assisting you on your journey. I realize this seems like a lot-but I'm not interested in the amusement side of this. These competitions take me a lot of time and energy to keep up with and  in the past I have had people one foot in and one foot out. I'm hoping to eliminate the people who aren't really commited to the challenge by increasing the duration of time and money commitment.

I will help you anyway i can.. anyone can join....winner is based off total percentage of pounds lost to ensure fairness to all participants 

Questions- text facebook or email me

Lets make it a heck of a new year together friends!

biggest loser style

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Weigh ins

Are weigh in's are half way over! Wow, only 16 more days til I start divying up some moolah?!!? Who is gonna share this with me??

Teri
143, 141.3
Krista
141.4, 142.2
Teresa
161, 154.5
Laura
153, 148
Sandi
183.2, 181
Steve
219.7, 219.7

A piece by Kristen Armstrong

By Kristin Armstrong 

A few months ago on a school morning, as I attempted to etch a straight midline part on the back of my wiggling daughter's soon-to-be-ponytailed blond head, I reminded her that it was chilly outside and she needed to grab a sweater.

"No, mama."
"Excuse me?"
"No, I don't want to wear that sweater, it makes me look fat."

"What?!" My comb clattered to the bathroom floor. "Fat?! What do you know about fat? You're 5 years old! You are definitely not fat. God made you just right. Now get your sweater."

She scampered off, and I wearily leaned against the counter and let out a long, sad sigh. It has begun. I thought I had a few more years before my twin daughters picked up the modern day f-word. I have admittedly had my own seasons of unwarranted, psychotic Slim-Fasting and have looked erroneously to the scale to give me a measurement of myself. But these departures from my character were in my 20s, before the balancing hand of motherhood met the grounding grip of running. Once I learned what it meant to push myself, I lost all taste for depriving myself. I want to grow into more of a woman, not find ways to whittle myself down to less.

The way I see it, the only way to run counter to our toxic image-centric society is to literally run by example. I can't tell my daughters that beauty is an incidental side effect of living your passion rather than an adherence to socially prescribed standards. I can't tell my son how to recognize and appreciate this kind of beauty in a woman. I have to show them, over and over again, mile after mile, until they feel the power of their own legs beneath them and catch the rhythm of their own strides.

Which is why my parents wake my kids early on race-day mornings. It matters to me that my children see me out there, slogging through difficult miles. I want my girls to grow up recognizing the beauty of strength, the exuberance of endurance, and the core confidence residing in a well-tended body and spirit. I want them to be more interested in what they are doing than how they look doing it. I want them to enjoy food that is delicious, feed their bodies with wisdom and intent, and give themselves the freedom to indulge. I want them to compete in healthy ways that honor the cultivation of skill, the expenditure of effort, and the courage of the attempt.

Grace and Bella, will you have any idea how lovely you are when you try? 

Recently we ran the Chuy's Hot to Trot Kids K together as a family in Austin, and I ran the 5-K immediately afterward. Post-race, my kids asked me where my medal was. I explained that not everyone gets a medal, so they must have run really well (all kids got a medal, shhh!). As I picked up Grace, she said, "You are so sweaty Mommy, all wet." Luke smiled and said, "Mommy's sweaty 'cause she's fast. And she looks pretty. All clean." 

My PRs will never garner attention or generate awards. But when I run, I am 100 percent me--my strengths and weaknesses play out like a cracked-open diary, my emotions often as raw as the chafing from my jog bra. In my ultimate moments of vulnerability, I am twice the woman I was when I thought I was meant to look pretty on the sidelines. Sweaty and smiling, breathless and beautiful: Running helps us all shine. A lesson worth passing along.

Wonderfully Made

I am so sick of my white skin, why can't it be tan?

I hate brown hair! Why wasn't I born blonde?

My hands are so short, I just want longer fingers!

My eyes are too big, I am going to do everything I can to make them smaller.

My feet are so small, why can't they be bigger like hers?

Ugh! These pants are so long on me, if only my legs were longer.


How ridiculous do these statements above sound? Pretty freaking dumb huh?

How about these-
My stomach is so big, I am going to work my butt off until I have a six pack.
My shoulders will not build up, I am going to train harder than ever before so I can have big shoulder caps.
My butt is so big, I am going to work it out all dang day until it shrinks.
I just wish my arms were smaller!
When I lose more of my body fat I will look like all the fitness models in the magazines.
My face is so fat, I am going to avoid all carbohydrates so I lose some weight.
Ugh, my thighs rub together, I will run til they stop

Those ones don't sound so dumb do they? They sound normal, they are probably things you have thought, they are definitely things I have written, said, and thought. Only in my thoughts the wording has been much more harsh.

A friend I truly love, and who meant well, sent this to my via text the other day and I have been pi$$ed ever sense about this stupid picture.




I want to take that freakin rhino off that treadmill and scream with it's face up really close to mine-- "YOU WILL NEVER BE A DANG UNICORN!!! THERE IS NO SUCH THING AS A FRIGGIN UNICORN  YOU BEAUTIFUL HIPPO. LOOKING LIKE SOMETHING YOU ARE NOT IS NOT A GOOD DREAM TO HAVE!!"

Get over it hippo. You were born to be a hippo, you were born to have a curvaceous body that is capable of many strong things--but you dear hippo, will never look like a unicorn--and that's PERFECTLY OK!
Just be you little hippo--there is only one you, and that's truer than true! Be the best dang hippo you can be. Run fast, eat healthy food, meditate, do good to those around you and look into the mirror and tell yourself you love yourself because you are the best freaking you there ever will be.

It has been on my mind a lot lately how focused we can get on becoming perfect. Everyone wants to know the answer--how long until I lose this weight? How long until I can run that far? How long until I will be ready? There is no time table friends. Fitness and health are life long endeavors that never, ever end. You will never "arrive" at this physique or at this weight or at this body fat and stay there. It is a constant journey that you will never be able to hop off, which is why I wish everyone would take this advice--

Make small changes, a little here and a little there. Exercise a little and add a little after a few weeks. Love yourself for who you are TODAY and for who you can become, but stop trying to become a perfect model in a magazine. Those pictures aren't real! Those models do not look like that! They have been photoshopped up the ying yang and they are perpetuating the LIES that you keep telling yourself-- that you aren't good enough, lean enough, small enough, pretty enough.

It's crap!

I truly believe it is so great to have DREAMS and GOALS--to run a race, to bench press a little heavier, to complete a triathlon, compete in a show, cycle faster, win a ball game or whatever your thing might be-- but setting these goals in terms of a scale number,or a body fat percentage, or for when you look like a unicorn--is setting yourself up for failure. You can work hard, you can improve your skills, you can train your body and your mind to become a champion, but you can not train yourself to become someone you are not. You will never look like THAT model, sure you can look like a model and become a successful one if that is what you choose--but don't think for a second that when you arrive on that magazine cover, or in that article that the self doubt goes away. There will always be someone bigger and better, faster, prettier, smarter--there will always be! Stop punishing yourself for that and be the best dang YOU that you can be.

A friend said this to me once, that her father or grandfather and said to her--I think he was a pastor and it really meant something to me and I hope it will to you too.
"There is no perfect. Strive but honor the body you have been given for you were fearfully and wonderfully made."

Tell yourself this. Everyday. You are beautiful, because of who you are and who you are striving to be, because of Who made you, and because you are the only YOU there will ever be. Honor that.

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jump

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Ladies, LISTEN UP!!

Hello friends! This week I have gotten not one, not two, but three separate emails from women asking me essentially the same question. HOW DO I VENTURE OVER TO THE FREE WEIGHTS AREA with all those men who make loud noises, and those 4 girls who know everything about the gym. (Cuz most the chicks are on the treadmill or the elliptical right? Tell me which girls you see and want to look like, really--please comment!)

This needs to be addressed in a BIG way. You all know I am a LOVER of lifting things heavy. I feel powerful when I lift heavy crap up and put it back down, and I love showing women how they TOO can feel this sense of power. If you are one of those girls spending any longer that 30 minutes on a piece of cardio equipment STOP AND BACK AWAY FROM THE DANG TREADMILL so nobody gets hurt!!!

#1 Every single person in the free weight area started somewhere, and when they started--they didn't know what they were doing either.
#2 Anyone who is working in the free weight area that knows what they are doing today, and is hardcore enough for you to care about what they are doing--is not paying attention to you. They are there trying to relieve stress and build a better body, just like you are--and they do not even notice you unless you take the dumb bells they were just using and put down for their rest.
#3 Most of the men in the free weight area, do not know what they are doing. (Sorry guys, the truth hurts doesn't it--how many of you said you hate my skinny jeans! ha, gotcha back!) They are really good at pretending they do, making loud grunting noises, throwing plates around, and walking with their chests out--so you THINK they know what they are doing. From working with clients and spending a lot of hours in the gym, a great majority of the time, the first time female clients have much better natural form and technique than first time men. Embrace it girls, you rock.
#4 Fake it til you make it sista, take a lesson from the boys
#5 You easily can become injured exercising if you do not have proper form and technique on exercises--do yourself a favor and hire a trainer for a month or two until you feel more comfortable out there on your own.

You will not build a better body by doing cardio. You will build a better, smaller, tighter body by lifting heavy a$$ weights and putting them back down on the ground. Exercise does not have to be boring, long...and boring. It can be fun, and the only way you are going to be able to stick with it is if you find what IS fun for you. Keep doing an hour of cardio a day, the scale will drop--but I hate to break it to you, your body looks the same and your insides are screaming that they are friggin exhausted. Trust me here girls.

When I first started out I was scared to go over to "that area" too. But I learned, I read, I got advice and help from trainers--and now I pretty much feel like a beast in the free weight area, and you can too. Don't let the others intimidate you, or if they do intimidate you--tell yourself they don't, pretend they don't and walk your booty over there are start lifting. Put your ipod in and focus dangit. Lift like a girl! Lift heavy and hard and watch your body change before your eyes.

Remember, I'm here. Let me help if you need anything-- sharing my secret is one of my favorite things in the world. You just have to make a decision, put in the work, and watch the results roll in.

Saturday Seal Workout

Tracy and I ended up being the only two who did our Navy Seal workout on Saturday. It turned out super awesome and was a hard 50 minute workout. Tracy killed those pushups doing all 50 on her toes and in only two sets, while I took longer--and did some on my knees. We kicked butt on the run and the sprint. I kept thinking how uncomfortable I was while I was running (because I haven't run for 10 minutes, except once in 2 years.) and then again on the sprints when I got to 10.0, 10.5, 10.6- but I was actually comfortable being that uncomfortable. It felt good, almost like I was sacrificing and pushing hard because Pat couldn't or because Pat's family would give anything to see him about throw up on a treadmill on a Saturday morning.
It was a spiritual workout for me, and one I am proud I took on. I hope if anyone joined us in this you will send me a picture, or a quote or something you felt while you did it. I am sure Pat looked down smiling at our sweat and the camaraderie that exists among all of us in the fitness world, no matter where we are in our journey.

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Honoring a Fallen Seal

In honor of a friend's (Hey Misty!) friend, who was killed in action and layed to rest this past week a couple girlfriends and I are going to do his favorite workout tomorrow at 9 am.
When Misty posted about this my heart immediately went to her as she spoke of her sadness and the loss she was feeling of losing this fellow service man. My husband is not military, but he is in the line of work where every day when he leaves out my door, He and I both fully understand he may not come home that evening. He puts himself on the line every single day protecting the rights of others. Because of him and my brother in law who is an Army officer and some of my closest friends whose spouses are military--a special place in my heart has been carved out for them and for their families. Day in and day out dark til dark they are in some way ensuring that you and I have the freedoms that we do and that is a debt we wont ever be able to repay, nor would they want us to--I know because most of them have military or service in their blood and it is who they are as a person. That being said it is my job to honor them and the sacrifices they and their families-- who have been left behind during training's  deployments, and in some cases when they're service person has returned to the Lord-- have made.
It is with great honor that I will perform this workout tomorrow -yes, it's just a Saturday workout for me. But for this fallen soldier, it was his favorite and one that his peers affiliated with him. I invite everyone who has pride and gratitude in their hearts for this country and the men and women who sacrifice for us every day to join with me tomorrow in sweating it out--for those that can not do it anymore whether they are injured or have been layed to rest.
I will never forget.

100 jumping jacks
90 lunges
80 butt kicks
70 front kicks (walking)
60 squats
50 jabs
40 cross jabs
30 upper cuts
20 burpees push up jumps
19 knee jab punch
10 minute run
10 100 meter sprints
50 pushups

Comment here or on facebook and let me know if you are going to join us--even better, snap a picture and put it on my facebook page so I can post a blog on it.


Rest in Peace, Pat.

Anger Management

I started and finished my Christmas shopping last night, with the exception of maybe 4 things. I am so happy. I was reading a friends blog (Kami I just love you!) about how her mom was the most amazing woman ever and always brought such a fun sweet Christmas spirit to their home and I realized I wanted to be able to do that too. So I wanted to get my shopping DONE and out of the way so that that stress was gone, and I could focus on fun family home evenings, treats for friends and neighbors, holiday movies, Christmas lights and other magical things for my 5 and 3 year old. And husband, but he cares less than they do :) Or so he says.
I got a few things to make some treat plates for a few family friends and I am so excited to take the time (I have never done this!) to make some special things and have the kids help.
Besides the point I was at like 10 stores last night and this is what happened to really, seriously, almost ruin my Christmas cheer and royally Pi$$ me off. (Sorry but fo-real friends)!

I was at Costco and I notice a lady, a nice looking lady and her two high school age daughters. They are have quite a full cart and look happy and to be enjoying their time out together. That's all, I noticed them, noticed they were happy-that made me happy. Then I ran into them again back by the food section and I see that this nice looking mother is holding on to the cart and would probably be 5'6 if she were standing up straight, but instead she looks about 4'6. Why you are wondering? Well, something was physically wrong with her legs and each step she took each of her knees would almost touch the floor almost as if she were walking toe, knee toe knee. Does that make sense? My heart hurt. I thought, I have got to write a blog about this amazing mountain of a woman. She must hurt. She must have an extreme amount of pain, she must yearn to be able to go for a 2 mile walk, she must wish so bad she could do a squat, she must wonder why she ended up with a body that doesn't work like most everyone else's. The interesting part, as I mentioned above, was she didn't LOOK like she wondered those things. She look perfectly content, happy, and kind. I am only thinking that she wishes for those things because I would. I immediatly thought of all of us who take advantage of our perfectly healthy properly functioning bodies. People who can walk and choose not to, people who can run and choose not to. People who can maintain a healthy weight by eating healthy food and exercising regularly that don't.

What a waste, what a slap in the face to the Lord that we don't use our bodies and take advantage of them the way he intended. That woman really inspired me. She made me want to continue making my body healthy on the outside and continue working hard on the inside too, so I can look that beautiful, kind and content like she did.

A hour or so later I was at Target and I noticed a lady asking for a drivable cart-- she was an overweight person by about 75 pounds I would say with two little girls my kids age. Then her husband waddled (I do not say that to make fun at all!) over and needed the cart. The man was probably 200 lbs over weight. He was huge. Can you imagine the pain that his joints must feel? I do not know anything about this family other than what I saw at that exact time but I will be completely honest, my anger flared inside of me. He could possibly have a disease that makes him over weight, but I would venture to guess the cause is overeating, under exercising, and a sad inside that makes him feel like he deserves to be that big. From the looks of it--his whole body worked properly. He could walk if he wanted to, but I am sure that it hurts his feet, ankles, knees and hips to do it. He'd rather drive a cart. How humiliating for him, I imagine. WHY oh WHY wouldn't he take advantage of a working body and become an example to his two young girls? Why does he ride on a cart when the lady who can barely actually walk because of an obvious disability, walks clear through Costco?

My point is not to judge. There is a lot of mental and spiritual issues that go into a person that is that far overweight and I have no clue this man's circumstance. My point is to say to everyone, everywhere-- you can choose to be who ever you want to be. You can choose to put time into whatever you want, and you can choose to have overweight obese children or healthy children. You have so many choices--choices that not everyone else has. If you are someone that is taking advantage of your health--please hear my plea to make a small change here and a small change there--things you can live with forever. The best gift you can give YOURSELF and your family for Christmas is a healthier version of you..

Weighty Matters

What up friends?!
It looks like I had a total of 7 people interested in our challenge--so the possibility of 140 bucks in the pot! Yay! If you need to know where to send your check, text, email or message me on facebook.

Teri 143.1
Krista 141.4
Teresa 161
Laura 153
Sandi 183.2
Steve 219.7
Jimmy 159.8

In all my other competitions I have clearly stated that there is absolutely no cleanses, hcg, or other dramatic weight loss (Short term solutions) and I feel it would be weird, at Christmas time to remind you of that because who wants to be pooping their brains out for Christmas?! Not me, but in case anyone likes that sorta thing--
PLEASE NOTHING besides healthy eating and exercise to maintain or lose weight this month!!
Thanks!
So, how about a challenge this week? I am thinking something nutrition wise and something exercise wise--

OK OK you win, I'll do it.

Here is your mission should you choose to accept it--anyone can join in, anyone can cheer us on so bring on the love people!

Challenge #1 every day for breakfast this week eat a complex carb AND a protein. A couple good examples could be this:
1/2 c old fashioned oats 4 egg whites and 1 egg
1 whole wheat tortilla with 4 egg whites and 1 egg
Slice of whole wheat toast (I LOVE DAVE'S KILLER BREAD!!!) and the same eggs
1/2 c old fashioned oats with 1 cup plain non fat greek yogurt sweetened with stevia or truvia
3 of those pumpkin pancakes from a few posts down, with a dab of peanut butter on each and the eggs or the greek yogurt or 1 cup cottage cheese

Challenge #2
each day in addition to any exercise you may do on your own, do this combination 4 times
30 sec jumping jacks
30 sec scissor kick jacks
30 sec high knees (running in place)
30 sec butt kickers.
Rest and repeat 4 times total!
It'll only take you 10 minutes tops!!

Let me hear how it goes! Good luck this week, kick some a$$!!

Same Day-- New and improved, bigger back baby

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