SHUT up!?!?!?

I was at the gym, this one time and had this experience and I don't even want to write about it because it was so irritating and infuriating.

ANNNND I have six 11 year olds coming to my house in oh, 45 minutes...and I haven't put any makeup on or done my hair or vacuumed-- but frickin A I can't get it off my mind and so I better just bust it out so I can stop thinking about it.

Two things:
SHUT UP AND TAKE A COMPLIMENT!
And, ALLOW ME TO FEEL GOOD ABOUT MYSELF IN YOUR PRESENCE???
mmmmk?

SO it went like this--
I "noticed" in the mirror, that I was looking exceptionally "buff" today. Some water weight dropped apparently because my shoulder caps were a little more defined than the have been (Remember that time I was wigging over those 2 lbs?) I felt good about myself. I was working extremely hard on a high rep leg day--pouring sweat, feeling absolutely like an unstoppable mother and a million bucks. I see a lady and say "wow you look really good!"
She then goes on and on and on and ON about how she is so fat, she has gained all this weight, she would never do this or that or the other thing cuz she is too fat.

MMMMMk, all a sudden I feel like a fat a$$ when 10 minutes earlier I felt like a freaking fitness model-(haha ok, that may have been a stretch but I am adding drama for effect here) that belonged on the cover of FIT CHICK MOM MAGAZINE!!

What do I do from there? I of course, reassure her--tell her she looks good, she has had kids and millions of women would love to look like her that have never even had kids.

Again with her ranting and raving.

Man, I really wish I had had my ipod at that point. Sigh, I forgot it.

As I articulated my exact thoughts as I finished up the workout I thought it might be "slightly" inappropriate if I went over and told her she needed to shut her dang mouth and just say "thank you" when someone complimented her and that because she was being so friggin negative and down on her own body she made ME feel down on mine. (I know psychologists out there--no one can make you feel a certain way, you choose your feelings BUT--not in this scenario, ok?) I don't get it. Why do women, especially, do that to themselves?

We are definitely our own worst critic. I could tag blog after blog after blog of ridonkulas posts I have posted in the past of me just acting like an idiot about my own body. It's true, I could. We are so hard on ourselves. STOP DOING THAT TO YOURSELF AND THOSE YOU SURROUND YOURSELF WITH!! If you think YOUR issues only affect YOU I am more than happy to tell you that you are CRAY CRAY and you pawn your issues off to your husband (Sex life), your kids (how they feel about their own bodies), and the people who say something nice to you (but--in your defense, those people are obviously stupid and should know better than to compliment a person).

Since I have gotten to this positive body image advocate time frame in my life, and since I have become so happy with MYSELF and started to love MY body for it's assets, and have been more understanding of my flaws--I am a much happier person and a much nicer person. The way I feel about ME and the way you feel about YOU is reflected in many different aspects of your life.

I looked in the mirror when I was done getting ready for church on Sunday and I felt pretty. I know why I felt pretty too, it was because I feel pretty on the INSIDE. I feel like I am kind, honest, and that I am pursuing passions in my life that better those around me. That makes me pretty and it makes other people feel good about feeling pretty in my presence.

As I look back at old posts I don't think I have always been good at this--but I assure you that the new me is almost as happy with me as I am with those around me. And this new me wants YOU to feel comfortable in your skin so here is my plea, and me giving you permission--to feel like a total HOTTIE in your own body. Feel sexy. Feel like you have a bodacious booty, curves in all the right places, and like you are all around one bad a$$ chick--because you are. Work hard, eat well, sleep well, train like a freaking beast and at the end of the day look at yourself in that mirror and tell yourself just how proud of you, YOU are. That comes from within, and that confidence doesn't come naturally to A LOT of us....but have you heard that saying "fake it till you make it," I am a testimony of that--and I am almost there. Don't leave yourself behind or sell yourself short...cuz baby--YOU GOT THIS!!!!!!

ps. If someone says you look good, or have cute shoes, or that you are kind....remember this "SHUT THE HECK UP AND SAY THANK YOU WITH A SMILE!"

Keep going, don't quit--you're on your way and it DOES get easier.

3 MORE BABY!!!!

Laura- 150.6, 152, 149, 143, 139, 137, 134 (-16.6, 11%)

Eranda- 163.4, 157.4, 155, 153.4, 150.2, 148. 8, 146.2 (-17.2, 10.5%)

Brecca- 186, 184.4, 180.8, 182.4, 179.6, 176.2, 174 (-12, 6.5%)

Amanda- 181.2, 172.6, 172.2, 170.8, 170.6, 169.8, MIS (,-11.4, 6.3%)

BY-217.6, 214.5, 212.5, 207.9, 205.9, 205.5, 203.8 ( -13.8, 6.3%)

Matt- 273.6, 270.8, 261, 270, 266, 258.2, MIS (-15.4, 5.6 %)

Joey- 200, 194, 193, 193, 192, 189 (-11, 5.4%)

Andrea- 178.5, 174, 173, 172.5, 170.5, 168, 169.5 (-9, 5%)

Karen- 186.4, 185, 185, 184, 181.8, 179.6, 177.6 (-8.8, 4.7%)

Shannon- 146, 145.2, 143.4, 141.4, 141.4, 142.2, 141 (-5, 3.4%)

Julie- 216.2, 211.2, 211.4, 210.4, 209.2, 212.2 (-4, 1.9%)

April- 162.6, 162.4, 161.4, 160.2, MIS, 160.2, 161.4 (-1.2, .07%)

Callie-  OUT (-2.4, 1.3%)

January Goal Check In

As you remember in January I told everyone about some goals that I have set for myself in the year of 2013. I wanted to explain a little bit and hopefully give you some ideas of your own that you could work on too.
Goal #1 I wanted to implement a new healthy habit into our home starting in January. There was a long time in our adult lives that I have eaten something separate from my family for dinner. My dinner was of course, the perfect example of health, and my kids and hubby--well they got whatever was quick and easy and didn't take additional brain power or time for me to make. This seemed so ok at the time, hypocritical yes--but for where I was physically and mentally it was ok and I had to make work what could work. Now, as I am much stronger and wiser in more ways than one-- I have made it a goal to eat WITH my family. Does that mean they eat every single thing I eat and they every single thing I eat? No, but I am making a consistent effort to make home cooked healthy meals that we all enjoy. I typically wont eat a carb at night, but I still do make them for my family because they need them! Tonight we will have steak, mashed potatoes, salad, and mushrooms. I will actually eat a carb tonight because I cut one from an earlier meal so I could have my fave--yam while they have their fave--mashed. It is important to me to set a good example of health to my kids and I realize that I haven't always done a great job of demonstrating what I have preached. That is done and an old chapter in our family book. Moms eat what they feed kids and kids eat what the parents eat--they may not always love it (Bug went to bed hungry once this week because she wouldn't even try a bite of quinoa fried rice or green beans)--they don't love old fashioned oats with protein powder or eggs with cheese, but every other day they have to pick one of those two things and on the other day they can have their beloved honey bunches of oats.
That goal has made me feel very successful in the field of health, but more so in the field of parenting.
Goal #2 I
I tried something new this month as well. I went swimming three times...once just to goof around after slipping on the ice and hurting my back --with my man, the other time was a bit more serious actually trying to swim a little and the third time I didn't really know what to expect as I showed up with my workout partner Tracy and learned that her real name is "friggin olympic swimmer Tracy" I sent her off on her own to do like 60 some laps of real, swimming--like real strokes. Dude she looked like that Phelps guy, but waaaaay smaller and hotter. And I puttered around doing 32 laps or whatever 1 mile is supposed to be. It was hard. I swam maybe half in my doggy paddling style of swim that I do, and I walked or jogged the other laps or did other things old women would do. It was a good workout and I will do it again in the months to come on my day of cardio only just for something to do different. Not because I am good at it, because I am NOT. And I probably look like an idiot, but it's exercise and I do feel like it is a challenge whatever odd thing I am doing at the moment so it was a win--trying something new.
February is YOGA at my friends studio--The Greening Place. Can't wait to try that out and see if that can be a good compliment to my routine now.
Physical goals- I didn't list this but I do want to maintain my weight below 145 all year, so far so good. I had my body fat tested at 16% and I am very pleased and proud of that number, but I just don't want to be bigger than 145...Id rather sacrifice some muscle and be a little smaller honestly. So for January--I do love my body more and more and become more and more proud of it as I continue to make physical accomplishments working my butt off. It is good to feel strong.
I benched 90lbs for 2 reps today--goal is 120 for 2 reps
I deadlifted 95lbs for 5 sets of 6--goal is 135 for 5 reps
I leg pressed 3 plates on each side for 3 sets of 7--goal is 4 plates for 5 reps
I accomplished a FULL 6 pullups from dead hang, and almost made the 7th so I am estatic about that and 100% certain that I will get 16 by the end of the year.
Sprinted twice this month at 10.5 mph for 1 minute each

Mostly, I enjoyed my workouts. I get lost in them. I have enjoyed my food and I have taught those around me that food is not our enemy. I feel January was a really good month for this fit chick of a mom :)

Super Bowl Sunday

It's 4:45 pm in Idaho which means, from what I hear, the Super Bowl started about 15 minutes ago.

Last year, I had been with my dad and step mom and kiddos while my husband worked. We went for a Sunday drive and then went to Idaho Pizza. I didn't eat because I was in competition prep, (and had been for a week-- I thought I'd be getting a cheat meal Super bowl Sunday but, I was wrong and had to make it through a couple of weeks of contest diet before my first cheat came) and so I set through the entire meal without even a lick of pizza. It sorta felt like an out of body experience because I, Teri, had never watched someone eat pizza with out partaking. I love pizza. I remember feeling pretty bad a$$ because I made it the entire day without eating any of the devilish football game food--but secretly really being excited for next year when I could eat like the rest of America does at a stupid football game.

Fast forward to this year. I have learned so much, I am basically a different person living in this body. After contest prep I went a little crazy with food and ate and ate and ate my way to gaining weight, water retention and body fat. It took me several months to really "get real" again and feel like I could breathe and eat normally. As I have come to this new, very happy, very balanced, very healthy place in my life it is interesting that guess what? I am not even watching football today and the worst thing that has crossed my lips was greek yogurt with banana and a few dark chocolate chips in it.

I don't even care about football, I didn't last year either--all I cared about was the fact that I COULDN'T eat pizza, breadsticks, chicken wings, brownies, or chex mix. All I wanted was to be normal in that moment and do what normal people do when they get together--eat high fat, deep fried, sugary food and enjoy it dangit!

I think when we go into these diets where it is all or nothing--or we swear off a certain food group (Fruit is the devil! I can never have carbs!) we set ourselves up for rebound. When, it is hard to tell-- but for most people the time will come (fyi--this doesn't apply to contest prep dieters--you are where you are because you have an end goal in mind and in order to show up and rock that freaking stage like you know you should, you have to do what you have to do for a certain time. I am specifically talking to weight loss/maintenance clients) and unfortunately when it comes--you may not be prepared to handle the stress that comes right beside that rebound.

Since I have become a better Teri, I have not sworn off any foods. I don't even do cheat meals anymore. I honestly just like to eat healthy food, because I have learned to cook and prepare it in a way that I enjoy. I don't feel deprived all week long so I don't go nuts all day Sunday like I used to. I think as long as you are staying steady with food through the week, it is perfectly acceptable to enjoy a treat on the weekend or when your special occasion arises but it doesn't need to be an excuse to bloat yourself up like a jelly fish either. Is your goal specifically to lose weight and get healthier? Why would you risk that with filling your bod full of literally CRAP food? Don't do it. Step away. Seriously.

Do you really want to be normal like everyone else and eat like a typical American eats on Super Bowl Sunday? I don't. I learned a long time ago, when I was trying so hard to just be normal and fit in--that it is highly over rated. I imagine people think I am peculiar in more than one or two ways. I am ok with that. I work extremely hard, I am extremely dedicated to my lifestyle and because of that I feel successful in my life--with my family and with my job. I get to share my experiences and my thoughts with all of you, in hopes that in someway you can relate and feel like you aren't alone--that someone else thinks the same things, or thought the same things or failed at the same exact thing.

Food is not your enemy. It can be a powerful form of medicine and offer healing or it can be a slow silent killer (I totally stole that from the internet somewhere, but you know me...I can't remember where so I am not quoting it..) Food is for fuel, for fun and for health. Every time you eat it doesn't need to be a party in your mouth, especially if you are in the phase of wanting to get extra weight off your body. Get it off, do what it takes, expect it to take time and expect it to suck sometimes--but expect the results to be the bomb dot com and expect to feel like an extremely sexy beast.

Today, if you are starting month 2 of your resolution to be the fittest, healthiest you--and you're feeling left out today because you are eating veggie sticks and chicken breasts, while others are eating wings, cupcakes, and drinking beer--remember that what you are doing is worth the sacrifice. It is worth giving up a few things now for great results in a few months. Food is overrated and I can almost guarantee you anyone who is eating all that crap you are secretly jealous of right now, is probably going to have a belly ache and a guilt hangover tomorrow. Don't be that person.

(If you do indulge today, enjoy it!! Then get your butt to bed on time, wake up in the morning chug some water and get right back up on that healthy horse. Wipe any and all guilt off of your shoulder and move on. It's only food. There are real problems out there that deserve our time and attention--it is ridiculous to feel guilt over something like food--easier said then done sometimes, but do your best. You got this!)

In case you forgot--let me remind you, You're worth it--and you got it handled. Just keep going and only look back to admire how far you have come. One day at a time friends. You go this.

Ramblings of the Fit Chick Mom

I am just going to be honest here, and random too. So, if that seems like more than you want to handle from this girl today--probably just skip down to the results post and then check back with me later because I do have a few great posts coming your way.
The first thing that is on my mind is this. This week has been crazy friggin busy. I have worked 4 nights, I have forgotten a birthday party and ballet for my daughter. She has been sick with a horrendous ear infection My son woke up sick this morning with a cough. My husband has been working like crazy and we have been juggling and juggling and I am at the point where I am like "holy crap how do mom's do this?"
I am so glad my hubby is on board with me being a stay at home mom because it is important to me to raise and teach our children, just as it is important to me to be spiritual and find time to have moments of peace and calmness that seem few and far between right now. I am super busy with clients right now and it is so great because I am making a little money and enjoying what I go to work to do. It is just important I find a balance and cut back where I can to make sure I am doing the things I love and want to do, the best that I possibly can. I am making progress
Second thing on my mind-- it is TOM at my house. Like next week, but for some reason I am bloated and even though I know I am bloated I got on the scale and it said 144 instead of the 140-142 that it always says and I am happy with. This stupid number on the scale is 2 days after Jon tested my body fat at 16%, so that is a really awesome number and one I am truly proud of and content with. Even with that being said 144 freaks me out and annoys me and makes me second guess everything I am eating and doing for exercise. I am a freaking trainer for heaven's sake. I know I am doing what is right but I am litterally stressing over 2 lbs. 2 LBS?! That's so stupid. Just thought you should know you aren't alone and I do it too.
Third thing I am thinking is that I had a client want to quit on me this week after only a couple of weeks on my plan. Ok, I get it. We all want to be skinny like, tomorrow. But "anyone who tries to sell you a quick fix is a freaking liar or has no back bone"--in the words of Pauline Nordin of Fighter Diet. So true. Holy crap!! You can not want to quit after two weeks. You have to give yourself 3 months of consistency to start really getting those results you want. If it were over night, the whole freaking world would be cut up and jacked or super skinny or whatever freaking size they want to be. It doesn't work that way--it never did and it never will. So cut you and me some slack and just be consistent and patient. You didn't get to the weight you are at now overnight--so don't expect to get to your ideal weight overnight. Just imagine if you keep going for the next 12 months, imagine how different your body will look in one year. Mine just keeps getting better and better with time baby. Your's will too.
Fourth thing. I can't think of it and the babies woke up from nap time so now I am officially off the clock til Monday morning at 7 am, with the exception of two meal plans that I will write at bed time tonight. Happy Weekend friends!

Month Two

Laura- 150.6, 152, 149, 143, 139, 137 (-13.6, 9%)

Eranda- 163.4, 157.4, 155, 153.4, 150.2, 148. 8 (-14.6, 8.9%)

Amanda- 181.2, 172.6, 172.2, 170.8, 170.6, 169.8 (,-11.4, 6.3%)

BY-217.6, 214.5, 212.5, 207.9, 205.9, 205.5 ( -12.1, 5.6%)

Andrea- 178.5, 174, 173, 172.5, 170.5, 168 (-10.5, 5.6%)

Matt- 273.6, 270.8, 261, 270, 266, 258.2 (-15.4, 5.6 %)

Brecca- 186, 184.4, 180.8, 182.4, 179.6, 176.2 (-9.8, 5.3%)

Joey- 200, 194, 193, 193, 192 (-8, 4%)

Julie- 216.2, 211.2, 211.4, 210.4, 209.2 (-7, 3.2%)

Karen- 186.4, 185, 185, 184, 181.8, 179.6 (-6.8, 3.7%)

Shannon- 146, 145.2, 143.4, 141.4, 141.4, 142.2 (-3.8, 2.6%)

April- 162.6, 162.4, 161.4, 160.2, MIS, 160.2 (-2.4, 1.5%)

Callie-  OUT (-2.4, 1.3%)

what i worked Tuesday

Leg day baaaabay!!!
Oblique warm up 300 reps
3 sets pullups superset 10 pushups
6x10 squats (135#)
Superset x 4 sets
Step ups (55#) split lunge (body weight)
Superset x5 sets
Walking lunges (60#) leg extension (80#)
Superset x4
Single leg leg press (25# plates w side)  seated ham curl# (100#)
Super set x5
Straight leg dead lifts (115#) hip extension (115#)
Straight leg dead for personal best
5x 135
3x 155
Stretch and outta there :)

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close up

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Clarification

I thought it was important to clarify my post on facebook from yesterday! As I was rushing around to take both of my kids to my dads to clean today (I got the hook up-- I clean twice a month and him and my step mom pay my cell phone and gym membership for the month....I know...I am blessed :O)I took a look around my own house and thought "Holy crap I am living in a pig sty!"
Angel posted yesterday after I told everyone what all I had done yesterday and how my whole day was whacky--but I made my training and my healthy eats fit in--that I should be called Superwoman.
Let me clarify--
Superwoman is super hot all the time
Her clothes always match and are always the proper fit
She never has food spilled on those matching clothes either
Her makeup is spotless
She definitely doesn't have acne all over the friigin face area
She blow dries her hair AFTER she showers everyday
Her house is clean
Her husband gets a lot of sex
Her kids hair is always done, cute
Her kids clothing always matches
That matching clothing NEVER has food left over on it
Her kids behave, all the time
Her dog gets walked
She is put together in every sense of the way and makes most people feel really really insecure about their own capabilities






These pictures tell you only half the story of why I am no where close to Superwoman. My kitchen looked like a tornado went through it. No beds were made. My kids were in clothes but not matching ones, I was in sweats with bleach stains all up and down them and I haven't showered since last night. (And here it is, night time again.) My face is not clearing up like I want it to. I made dinner at 4 pm today for my family to eat tonight while I am at the gym tonight (Bug is still sick and so I can't get my training in til hubby gets home from work)--because I made absolutely nothing for dinner last night--and today, the kids ate make your own peanut butter and honey sandwiches and hubby had left over ground turkey from Friday.
Sooooo.... my point is this. I prioritize and do the most I can do. I don't drive myself insane worrying about all the things I can't do or how my clothes don't always match or that my pants aren't long enough for me, or that I haven't had a shower since yesterday or that I definitely owe my hubby some lovin' tonight (because it has been 3 days and that just aint the way we roll at my house :))
Training and clean eating for my family and Me is a priority. So some things slide so I can manage to accomplish the workouts I need to, and have food prepped the way I need to have it so we can all eat the way I believe we should without too much stress/thought/time. Sometimes the dishes pile up, sometimes the bathrooms only get cleaned once a week, sometimes the house gets dusted once a month, sometimes the dog never gets to go for a walk.
In case right now you are thinking--there is no way you can do this. There is no way you can manage everything that you need to manage. My thought for you is to start small. I didn't jump in full two feet first. I tipped a toe, then a foot and I slowly let that water reach above my belly button and then chest. Sometimes it hurt, sometimes it was so cold I wanted to get the heck outta the pool. But what I didn't do, was quit. I may have taken a few steps back, several times...but I always kept going, staying consistent with what I was doing. I committed to myself to exercise 3 days a week at first, then I increased that to 5 or 6 and now, well I have decreased it because I can maintain this way and have a more balanced life
The first step is the hardest, the middle can get pretty sticky but I promise at the other side of the trail--it isn't actually easier, but you have figured out where the ruts are and how to get through them better.
You can do this.

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Weigh In #4

Eranda- 163.4, 157.4, 155, 153.4, 150.2 (-13.2, 8.1%)

Laura- 150.6, 152, 149, 143, 139 (-11.6, 7.7%)

Amanda- 181.2, 172.6, 172.2, 170.8, 170.6 (,-10.6, 5.8%)

BY-217.6, 214.5, 212.5, 207.9, 205.9 ( -11.7, 5.4%)

Andrea- 178.5, 174, 173, 172.5, 170.5 (-8, 4.5%)

Joey- 200, 194, 193, 193 (-7, 3.5%)

Brecca- 186, 184.4, 180.8, 182.4, 179.6 (-6.4, 3.4%)

Shannon- 146, 145.2, 143.4, 141.4, 141.4 (-4.6, 3.1%)

Matt- 273.6, 270.8, 261, 270, 266 (-7.6, 2.8 %)

Julie- 216.2, 211.2, 211.4, 210.4 (-5.8, 2.7%)

Karen- 186.4, 185, 185, 184, 181.8 (-4.6, 2.5%)

April- 162.6, 162.4, 161.4, 160.2, MIS (-2.4, 1.5%)

Callie-  OUT (-2.4, 1.3%)

2013 Goals

I have been meaning to write this blog for a month but I keep getting busy with other things and not accomplishing it. I put the kids to bed and hobbled up the stairs (leg workout was a son of a gun yesterday) to plop down and get this shiz on the record books.

I have never really set goals-- besides losing weight, to run a half marathon, and do a show. Now that those are over I felt like I needed something to work towards. I spent a lot of time working on making my stomach smaller (Actually I was trying to make it the skin go away and add a 6 pack --which is stupid for someone who has stretched out stretch marks on their stomach and genetically speaking, is not going to happen. So I was engaged in a stupid stupid cycle that was causing much more harm than health...) and not a lot of performance based things.

I had an attitude of "I don't care if I am fit, I want to look fit."
That is freaking ridonkulas for a 27 year old wife, mom, trainer, and business woman. Stupid. I was cooking myself different food than my family all day, I was exercising for 2 hours every day. If I missed a workout I wanted to kill someone. I hated what I saw in the mirror, it wasn't good enough. It was causing me great stress in my life and my own head was like a crazy a$$ pinball machine. So this one day, something clicked and I decided to work on these performance based goals. I thought to myself I didn't care as much about looking fit--I wanted to kick some major a$$ because I was fit.

So a new me has been born and I am up on this stuff like bees on honey. Ready for my list? Here it is baby!!

*Each month I will try something new and healthy. It may be an activity, it may be a practice I want to implement in my home, it may be a new type of food, it may be a new business venture. Each month I will do something and I will blog about it. (January I did two--blogs to come on my swimming adventure and family dinners consistently each week)
*Each month I will increase my overhand pullups by 1. Janary 1 I could do 4 so December 1 I will do 16
*I will not run for distance because it kills my knees but I will sprint for HIIT once a week and I will get my time from my high now of 10.0 to 10.5.
*I will increase my deadlifts by 50%- 135 for reps
*I will increase my bench press by 50%- 120 for reps
*I will walk my dog three times a week--when the freaking freezing weather leaves and not a moment sooner (That's for her, not my by the way)
*I will continue to fall more in love with my body and continue to demonstrate that love to you and to my family in hopes of showing them the way to true love and body acceptance.

Did you set goals this year? What are they? Did you write them down where you can refer back to them frequently and remind yourself when times get hard, why you are doing what you are doing?

Weigh In 3

Brecca- 186, 184.4, 180.8, 182.4 (-3.6, 1.9%)
Karen- 186.4, 185, 185, 184 (-2.4, 1.3%)
Eranda- 163.4, 157.4, 155, 153.4 (-10, 6.1%)
Joey- 200, 194, 193, 193 (-7, 3.5%)
Nicole- 211.8, 212.4, 212, MIS (+.2, )
Shannon- 146, 145.2, 143.4, 141.4 (-4.6, 3.1%)
April- 162.6, 162.4, 161.4, 160.2 (-2.4, 1.5%)
Callie- 179.4, 178.4, 177, MIS (-2.4, 1.3%)
Amanda- 181.2, 172.6, 172.2, 170.8 (,-10.4, 5.7%)
Matt- 273.6, 270.8, 261, 270 (-3.6, 1.3 %)
BY-217.6, 214.5, 212.5, 207.9 ( -9.7, 4.5%)
Laura- 150.6, 152, 149, 143 (-7.6, 5%)
Andrea- 178.5, 174, 173, 172.5 (-6, 3.4%)
Julie- 216.2, 211.2, 211.4 (-4.8, 2.2%)

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