Day #47-Time is UP!

Day #47

So long, farewell, It’s time to say goodbye…

My final numbers. (I definitely slowed down my last couple of weeks. I knew that would happen.)

Inches lost.
1 inch of back “bra” fat! Yay—so long nasty stuff!
2 inches from my waist
2.5 inches in my hips
3 inches from each thigh
almost an inch from each arm (bicep)

Of the 11 pounds I lost, 9 pounds of it was PURE FAT!

INSERT AFTER PICTURE HERE! I will post a "beach" picture when I get back. Stay tuned...

I did one last HIIT workout before my cruise. Aaaaaannnnd I killed it!

Name	Type	Quantity	Units	Calories
Egg Whites, Large, Ckd	Breakfast	2	Each	50
Egg, Hard Boiled, Whole, Large	Breakfast	1	Each	78
Cream	Breakfast	2	Tablespoons	40
Choc Chip Atkins Bar	Breakfast	1	Serving	200
Chicken Fillets (Grilled)	Lunch	0.333	Pound	195
Baby Spring Mix	Lunch	2	Cups	10
Pea Pods, Sugar Snap, Whole	Lunch	0.5	Cup	13
Oil, Olive, Extra Virgin	Lunch	0.333	Tablespoon	40
Chicken Fillets (Grilled)	Dinner	0.333	Pound	195
Baby Spring Mix	Dinner	2	Cups	10
Pea Pods, Sugar Snap, Whole	Dinner	0.5	Cup	13
Oil, Olive, Extra Virgin	Dinner	0.333	Tablespoon	40
Balsamic Vinaigrette - Light	Dinner	2	Tablespoons	45
Coconut, Unsweetened, Dried	Snacks	4	Tablespoons	122
Fit Frappe	Snacks	1	Scoop	60
Almonds, Coco Roast	Snacks	1	Ounce	150

My total calories for my last day were 1261. Just a bit over...oh-well-I'M GOING ON VACATION!

I will get back to you with a full report of my trip!

Peace out blogger nation.

Day #46

I haven’t had much exciting news to share the last few days. I’m just so thankful you have come along with me and kept up with my journey (either daily or just on the weekends). I am grateful you’ve given me 5-10 minutes of your day and I hope that I have shared something with you to encourage you or nudge you in a healthy direction. Whether that be through journaling, exercise or just being more mindful of what you feed your body.

Name	Type	Quantity	Units
Bar, Caramel Peanut, Whey	Breakfast	1	Each
Cream,	Breakfast	2	Tablespoons
Guacamole, Spicy	Lunch	2	Tablespoons
Ground Beef, 90% Lean	Lunch	3	Ounces
Sauce, Mild, Taco, Original	Lunch	1	Tablespoon
Baby Spring Mix	Lunch	2.5	Cups
Broccoli	Lunch	1	Cup
Cheese, Cheddar, Shredded	Lunch	1	Tablespoon
Guacamole, Spicy	Dinner	2	Tablespoons
Ground Beef, 90% Lean	Dinner	3	Ounces
Sauce, Mild, Taco, Original	Dinner	1	Tablespoon
Broccoli	Dinner	1	Cup
Pea Pods, Sugar Snap, Whole	Dinner	1	Cup
Cheese, Cheddar, Shredded	Dinner	1	Tablespoon
Fit Frappe	Snacks	1	Scoop
Almonds, Coco Roast	Snacks	0.5	Ounce
Coconut, Unsweetened, Dried	Snacks	4	Tablespoons
Peanut Butter, Natural, Creamy	Snacks	1	Tablespoon

I had a total of 1226 calories today. And I lifted heavy again. It feels so good to be strong.

Day #45

I had a great HIIT workout and then I focused a bit on my ABS! My obliques are officially apparent! I can see them! I also noticed (while I was shaving my legs...TMI) my thighs seem smaller too. TWO more days until my final measurements.

I don't know if I'm more excited to not cook or clean, or just to wear my swimsuit for 7 days, or to not work (although, I will miss my lovely clients), or wear fancy clothes and eat fancy meals...So many things to look forward to!

Name	Type	Quantity	Units
Egg Whites, Large, Ckd	Breakfast	2	Each
Egg, Whole, Large	Breakfast	1	Each
Cream,	Breakfast	2	Tablespoons
Cheese, Cheddar, Shredded	Breakfast	1	Tablespoon
Guacamole, Spicy	Breakfast	2	Tablespoons
Salad, BLT Cobb, Half	Lunch	1	Each
Guacamole, Spicy	Dinner	2	Tablespoons
Ground Beef, 90% Lean	Dinner	3	Ounces
Sauce, Mild, Taco, Original	Dinner	1	Tablespoon
Baby Spring Mix	Dinner	2.5	Cups
Almonds, Coco Roast	Snacks	1	Ounce
Fit Frappe	Snacks	2	Scoops
Peanut Butter, Natural, Creamy	Snacks	2	Tablespoons

My total calories for the day were 1211. So, what are your plans after these 47 days?

Day #44

Day #44

Repetition. Not with our food, but with our workout. Very high repetition exercises are being phased out because it leads to overuse injury. PLUS, it’s just not that beneficial. You would be much better off using a heavier weight, doing less reps and not resting in between sets. By keeping your heart rate elevated during weightlifting, you have a stronger metabolic effect during and after your workout!

Name	Type	Quantity	Units	Calories
Cream,	Breakfast	2	Tablespoons	40
Choc Chip Atkins Bar	Breakfast	1	Serving	200
Chick-fil-a Chicken (no Bun)	Lunch	1	Serving	230
Salad, Side	Lunch	1	Each	70
Chicken Fillets (Grilled)	Dinner	6	Ounces	220
Baby Spring Mix	Dinner	2	Cups	10
Pea Pods, Sugar Snap, Whole	Dinner	0.5	Cup	13
Oil, Olive, Extra Virgin	Dinner	0.333	Tablespoon	40
Fit Frappe	Snacks	1	Scoop	60
Almonds, Coco Roast	Snacks	0.5	Ounce	75
Peanut Butter, Natural, Creamy	Snacks	2	Tablespoons	190

I had an intense weightlifting workout. It was good, but boy am I fatigued! Shaky legs tonight! I wish I would've eaten more calories today, I ended up a little short at 1148.

Three more days.

Day #43-

Day #43

Butter toasted buns. That’s what I’m missing today. (Just in case you were wondering.) I was trying to think of something witty about not eating butter toasted buns so my buns look toasty hot in a swimsuit….but that just sounds weird. So I won’t.

My total calories for the day were 1194 and I was a crazy Zumba Lady—2 hours today! So much fun!

Name	Type	Quantity	Units
Egg Whites, Large, Ckd	Breakfast	2	Each
Egg, Hard Boiled, Whole, Large	Breakfast	1	Each
Cream,	Breakfast	2	Tablespoons
Cheese, Cheddar, Shredded	Breakfast	1	Tablespoon
Guacamole, Spicy	Breakfast	2	Tablespoons
Chicken Fillets (Grilled)	Lunch	6	Ounces
Baby Spring Mix	Lunch	2	Cups
Pea Pods, Sugar Snap, Whole	Lunch	0.5	Cup
Oil, Olive, Extra Virgin	Lunch	0.333	Tablespoon
Chicken Fillets (Grilled)	Dinner	0.333	Pound
Cheese, Cheddar, Shredded	Dinner	2	Tablespoons
Baby Spring Mix	Dinner	2	Cups
Beans, Green	Dinner	1	Cup
Fit Frappe	Snacks	2	Scoops
Peanut Butter, Natural, Creamy	Snacks	1	Tablespoon
Almonds, Coco Roast	Snacks	1	Ounce

You want to know my best weight-loss/ lose your belly tip ever? It’s so simple, but very few people do it. Are you sitting down? No? Have a seat at your dining room table. Put your hands on the table (get a good grasp) now…PUSH AWAY! LOL! We use this trick a lot, kind of. It works. Trust me. The theory: Calories in vs. Calories out.

Day #42

Day #42-Sunday

My last five days remain. I don’t actually plan on leaving the blog scene after my journey. I hope to continue teaching, motivating and sharing my health and fitness journey with you. I can tell you that I won’t post daily. There was a crazy girl in my head when I said I would do that…it’s very time-consuming. But, I do hope to post at least weekly!

Many people ask when my next “race” is. UUuummm YUCK- I hate running. (No offense to all my runner friends- more power to you!) So then I was thinking about maybe trying to train for some kind of running event, but then I was like…uuummmm no. I was looking at pictures of runners and something very interesting came to my attention. Have you ever looked at the difference between the body of a marathon runner and the body of a sprinter? The sprinter’s physique is much more toned and definitely has more muscle. (Please understand, I don’t want to look like an olympic sprinter; just more like a sprinter than a L O N G distance runner.) So, no marathons for me…for now. I feel like I do more sprints during my HIIT workout anyway- did you know HIIT for periods of 20-30 minutes produces more fat burning potential during and after the workout than running for over an hour!

Go HIIT yourself. I wish I would’ve done that today…busy, busy, busy.

Name	Type	Quantity	Units	Calories
Egg Whites, Large, Ckd	Breakfast	2	Each	50
Egg, Whole, Large	Breakfast	1	Each	78
Cream,	Breakfast	2	Tablespoons	40
Cheese, Cheddar, Shredded	Breakfast	1	Tablespoon	28
Guacamole, Spicy	Breakfast	2	Tablespoons	54
chicken salad	Lunch	1	Serving	123
Egg Whites, Large, Ckd	Lunch	1	Each	25
Egg, Whole, Large	Lunch	1	Each	78
Baby Spring Mix	Lunch	2	Cups	10
Cucumber, Fresh, Med	Lunch	1	Cup	16
Fish, Tilapia, Cooked	Dinner	6	Ounces	219
Beans, Green	Dinner	1	Cup	34
Baby Spring Mix	Dinner	2.5	Cups	13
Balsamic Vinaigrette - Light	Dinner	2	Tablespoons	45
Cucumber, Fresh, Med	Dinner	1	Cup	16
Fit Frappe	Snacks	2	Scoops	120
Peanut Butter, Natural, Creamy	Snacks	1	Tablespoon	95
Almonds, Coco Roast	Snacks	1	Ounce	150

My total calories for the day was 1192. No HIIT today, but ZUMBA tomorrow! :)

Day #41--Mathematician Magician.

Random thought of the day....(For those of you over 30) Remember when your math teacher told you that you had to memorize all your multiplication tables and learn LONG division and stay inside on recess because you still didn't have it all figured out and that it wasn't like you were going to have a calculator in you pocket (or hand) all the time whenever you needed one.....WRONG! I'd love to go right up to Mrs. XYZ with my trusty I-Phone and say "BAM-In Yo Face-a!" But I won't...

Today my total calories were 1231. I didn't work out, my body needed a bit of a rest today. SO MUCH STRESS lately. Did I mention I did taxes a week ago. Whew...I need at least a 2 week recovery period after taxes-THEY CONSUME ME! (Actually, I wish they did consume some of me, I feel like I'm struggling to lose those last few pounds.)

Name	Type	Quantity	Units
Egg Whites, Large, Ckd	Breakfast	2	Each
Egg, Hard Boiled, Whole, Large	Breakfast	1	Each
Cream,	Breakfast	2	Tablespoons
Bacon, Cooked	Lunch	4	Pieces
Baby Spring Mix	Lunch	2	Cups
Chicken Fillets (Mesquite Grilled)	Lunch	4	Ounces
Cheese, Cheddar, Shredded	Lunch	1	Tablespoon
Pea Pods, Sugar Snap, Whole	Lunch	0.5	Cup
Bacon, Cooked	Dinner	1	Piece
Baby Spring Mix	Dinner	2	Cups
Chicken Fillets (Mesquite Grilled)	Dinner	6	Ounces
Cheese, Cheddar, Shredded	Dinner	1	Tablespoon
Balsamic Vinaigrette - Light	Dinner	1	Tablespoon
Cucumber, Fresh, Med	Dinner	1	Cup
Fit Frappe	Snacks	1	Scoop
Almonds, Coco Roast	Snacks	1	Ounce
Peanut Butter, Natural, Creamy	Snacks	1.5	Tablespoons

How many pounds do you need to lose to get to a desired Percent Body Fat? I have another Math Equation for you! Yippee! First we have to figure our Lean Body Mass (LBM- Which consists of everything except fat: bones, muscle, organs, etc.) Remember yesterday we figured "Pounds of Fat" if you weigh 150 pounds and your Body Fat is 30%, then you have 45 pounds of fat (150 x .30 = 45 pounds of fat). Now we just subtract that number from our actual weight (150 - 45 = 105 Pounds LBM). Now that you know your lean body mass, you take your desired body fat ( say 24%) and subtract it from 1. So, 1 -.24=.76. (Bear with me, I know---LOTS of MATH! You can do it though, trust me. Take your time! Nobody is watching you get out your calculator, just do it!) Take that number (.76) and divide by your LBM (105) . 105 divided by .76= 138 lbs. So, all that to say, you would need to only lose about 12lbs of fat in order to be at 24% body fat and 138lbs. I hope you find this helpful. I also hope all of my math is correct.

Forty Days and Forty Nghts

Hello, my friendly followers! I trust all is going well. I had a fairly uneventful day. Same ol', same ol'. 1241 calories for the day along with a killer HIIT workout and some abs does a body good!

Name	Type	Quantity	Units
Egg Whites, Large, Ckd	Breakfast	2	Each
Egg, Hard Boiled, Whole, Large	Breakfast	1	Each
Cream, Half & Half, Traditional	Breakfast	2	Tablespoons
Guacamole, Spicy	Breakfast	2	Tablespoons
Chicken Fillets (Mesquite Grilled)	Lunch	0.333	Pound
Cheese, Cheddar, Shredded	Lunch	2	Tablespoons
Baby Spring Mix	Lunch	2	Cups
Pea Pods, Sugar Snap, Whole	Lunch	0.5	Cup
Nuts, Almonds, Slivered	Lunch	2	Tablespoons
Chicken Fillets (Mesquite Grilled)	Dinner	0.333	Pound
Baby Spring Mix	Dinner	2	Cups
Pea Pods, Sugar Snap, Whole	Dinner	0.5	Cup
Cheese, Cheddar, Shredded	Dinner	1	Tablespoon
Almonds, Coco Roast	Snacks	1	Ounce
Fit Frappe	Snacks	2	Scoops
EAS Chocolate Shake	Snacks	1	Serving
Popcorn, White, Oil Popped	Snacks	0.5	Cup

So, I was sitting around figuring out something to share with you...and I thought, what about some math and  calculations. (Because you know how studious I am....) I will show you how to figure how many pounds of fat you are carrying around. You multiply your weight x body fat = pounds of fat.  For Example:  If you weigh 150 pounds and your Body Fat is 30% (150 x .30 = 45 pounds of fat). That becomes helpful when you are losing weight to make sure you aren't losing muscle in the process. Remember...muscles are our friends! They burn calories while we sleep! Yay for friends!

OK- I'll leave you with that to ponder. Have you measured your body fat yet?

Day #39- 1 Pound of Fat=3500 calories

"What are you going to do when you get back from your vacation?" ---I was asked today.  Well, Plan 2 begins. Remember on DAY #1 (that was a long time ago) I said I can only focus 100% for about 6-8 weeks? Well, my 6 weeks and 5 days is coming to a close and I am a bit worn out! My "lean-out" cycle is almost complete.  So, what's next? Plan 2 will come into full effect!

Plan 2 is much easier (for me) than my current program. Here is what I do: I add fruit and other complex carbohydrates back into my diet. I eat balanced meals and snacks (protein, veggies and complex carbohydrates). I continue working out 3-5 days per week (at least 3 days of strength training). I weigh in weekly. That's it!

If during my weekly weigh-in, I go up more than 5 pounds (from my lowest weight), I start keeping a journal of my food again. (I keep the plan 2 content, but just be more conscious of quantity.) TIP: One Pound of Fat=3500 Calories. When you are trying to lose weight, you are actually trying to create a calorie deficit. Your body burns calories daily just doing it's normal functions (breathing, bathing, walking, sleeping, muscle recovery, etc). When you exercise, it burns more calories!  Let's just say you eat 500 fewer calories each day for a week, you'll lose about one pound of fat (500 calories x 7 days = 3,500 calories). So on the bright side of things....when you are trying to maintain your current weight you don't have to create a deficit! (You can eat the amount of calories it takes your body to function on a daily basis.) The catchy part is not eating too many! (I use my weekly weigh-ins as a monitor.)

That was my horrible science lessen for the day. Did it make any sense?

CHANGE OF TOPIC... I had a little girly time!! (I don't get much of that, what with being surrounded by dudes all the time!) I went to Fresh Spa Market and got a GEL Pedicure!---That polish is staying for at least 2 weeks (even in the sun and sand)! I love it there!

I usually ONLY get a french manicure on my toes...I was being adventurous!
The picture doesn't do my HOT PINK toenails justice!

Fun day of Zumba and some intense strength training! (I've have tried on my outfits for vacation and everything is fitting so lovely! I'm excited!) My total calories for the day were around 1150, maybe I should have one more TBSP of peanut butter before bed....

Name	Type	Quantity	Units	Calories
Cream,	Breakfast	2	Tablespoons	100
Cookies N Cream Atkins Bar	Breakfast	1	Serving	180
Baby Spring Mix	Lunch	2	Cups	10
Balsamic Vinaigrette - Light	Lunch	2	Tablespoons	45
Chicken Fillets (Mesquite Grilled)	Lunch	0.333	Pound	195
Nuts, Almonds, Slivered	Lunch	2	Tablespoons	90
Beans, Green	Lunch	1	Cup	34
chicken salad	Dinner	1	Serving	123
Egg Whites, Large, Ckd	Dinner	1	Each	25
Egg, Hard Boiled, Whole, Large	Dinner	1	Each	78
Baby Spring Mix	Dinner	2	Cups	10
Cucumber, Fresh, Med	Dinner	1	Cup	16
Almonds, Coco Roast	Snacks	1	Ounce	150
Peanut Butter, Natural, Creamy	Snacks	1	Tablespoon	95

Be sure to send in those success stories!
Blessings,
Trisha

Day #38- Everything is just GREAT!

Day #38

Hey--I forgot to tell you my weigh-in from MoNdAy--I'm down 11 pounds! Woo-hoo! I'm anxious to get the final measurements!

 I did a HIIT workout with my friend today. Here is my pre-workout photo op!

And my Hot-mess of an after photo!

You can't tell in this awesome I-Phone pic, but I actually had sweat dripping off my face.  SWWWEEEEEET!

So- I such a fun day! I'm slowly getting everything ready for my vacation--I LOVE the planning and anticipation! (It's almost more than I can stand!) Today I had 1194 calories and (obviously) did a great HIIT workout! I also did some abs and stretching with a little foam rolling. Anybody have thoughts or opinions on foam rolling? Let me know!

Name	Type	Quantity	Units	Calories
Choc Chip Atkins Bar	Breakfast	1	Serving	200
Cream, Half & Half, Traditional	Breakfast	2	Tablespoons	40
Chicken Fillets (Mesquite Grilled)	Lunch	6	Ounces	220
Baby Spring Mix	Lunch	2.5	Cups	13
Peppers, Bell, Red, Sweet, Chopped	Lunch	0.25	Cup	12
Balsamic Vinaigrette - Light	Lunch	2	Tablespoons	45
Guacamole, Spicy	Lunch	2	Tablespoons	54
Baby Spring Mix	Dinner	2.5	Cups	13
Peppers, Bell, Red, Sweet, Chopped	Dinner	0.25	Cup	12
Balsamic Vinaigrette - Light	Dinner	2	Tablespoons	45
Ground Beef, 90% Lean	Dinner	2	Ounces	123
Guacamole, Spicy	Dinner	2	Tablespoons	54
Almonds, Coco Roast	Snacks	1	Ounce	150
Peanut Butter, Natural, Creamy	Snacks	1	Tablespoon	95
Fit Frappe	Snacks	2	Scoops	120

Ooooh, I thought about doing a post about your success.You can remain anonymous, but if you'd like to share your story, I'd love to post it for others to read! It's encouraging to see lots of people of all sizes and shapes succeeding.  So, find me on Facebook or e-mail me at fitnesstrisha@gmail.com! I'd like to have your stories by Saturday, April 20 at noon---so send them soon! 

Day #37 - 10 Days from the end.

Some days it's a struggle. A struggle to say "No" to things I really want or to say "Yes" to things I don't. Life is a funny balance between what we need (or think we need) versus what might be good for us.  Not only that, but knowing what is right for your body, (or at least acceptable) and what marketing companies are just trying to make you believe. Does anyone else struggle with trying to decipher the good, the bad and the ugly? Or is it just me?

People often ask me if I'm as strict with my children's food as I am mine. ie.--Do I give my children sugar?

UUUmmmmm....YES.  I do. Sue me.  

I try my best to teach them about moderation (except on birthdays) and the importance of eating healthy foods. But they are kids. I do give them sugar (hence the 6-tier giant cookie cake with M&M's for Roman's Birthday). I know I tend to overdue things a bit...however, I want my kids to feel SUPER-DUPER-UPER Special on their birthday. I'm so thankful for them and the day they were born; and I guess a special cake is one of the ways I show them. (Kisses and snuggles and playtime are other ways!)

(I'm not sure where all that came from....maybe a little ramble to get you to see that AWESOME cookie cake I made! WOWZA! I used coconut oil in my icing too--yummy delish!)

Anywho- today I was back on track. Cake temptation has left the building. My total calorie intake for the day was 1211. One of my new favorite snacks is raw broccoli and spicy guacamole. If you would have asked me five minutes ago to eat RAW broccoli, I would have laughed (ha-ha-ha) in your face! But dipping it in guacamole is an absolutely fantastic combination! Go figure. 

Name	Type	Quantity	Units	Calories
Egg Whites, Large,	Breakfast	2	Each	50
Egg, Hard Boiled, Whole, Large	Breakfast	1	Each	78
Cream,	Breakfast	2	Tablespoons	40
Bacon, Cooked	Lunch	4	Pieces	173
Baby Spring Mix	Lunch	2	Cups	10
Chicken Fillets (Mesquite Grilled)	Lunch	4	Ounces	147
Cheese, Cheddar, Shredded	Lunch	1	Tablespoon	28
Pea Pods, Sugar Snap, Whole	Lunch	0.5	Cup	13
Bacon, Cooked	Dinner	1	Piece	43
Baby Spring Mix	Dinner	2	Cups	10
Chicken Fillets (Mesquite Grilled)	Dinner	6	Ounces	220
Cheese, Cheddar, Shredded	Dinner	1	Tablespoon	28
Balsamic Vinaigrette - Light	Dinner	1	Tablespoon	23
Cucumber, Fresh, Med	Dinner	1	Cup	16
Fit Frappe	Snacks	1	Scoop	60
Almonds, Coco Roast	Snacks	1	Ounce	150
Peanut Butter, Natural, Creamy	Snacks	1.5	Tablespoons	143

Just to recap: Our family doesn't have dessert every night. We don't have dessert every other night... But we do "DO" Birthdays!

Blessings!
Trisha

Day #36-- It's my Birthday, I'll eat cake if I want to.

You read that right. I broke down and had a piece of cookie-cake. I made it for Roman's birthday and somehow it ended up in my belly! Not on the plan... Oh-well, I'll get over it.

So, the best part of the title is that "IT'S MY BIRTHDAY!" I love it when it's my birthday! Don't you? I guess getting older is better than the alternative, right?

So besides that deliciously perfect piece of cookie, I had 1141 calories. I taught two 55-minute Zumba classes today, so I'm sure it somewhat got worked off....somewhat. I'm just going to get over it...right now!

Name	Type	Quantity	Units	Calories
Choc Chip Atkins Bar	Breakfast	0.5	Serving	100
Cream, Half & Half, Traditional	Breakfast	2	Tablespoons	40
Guacamole, Spicy	Lunch	2	Tablespoons	54
Cheese, Cheddar, Shredded	Lunch	0.25	Cup	114
Ground Beef, 90% Lean	Lunch	3	Ounces	184
Sauce, Mild, Taco, Original	Lunch	1	Tablespoon	10
Baby Spring Mix	Lunch	2.5	Cups	13
Guacamole, Spicy	Dinner	2	Tablespoons	54
Cheese, Cheddar, Shredded	Dinner	0.25	Cup	114
Ground Beef, 90% Lean	Dinner	3	Ounces	184
Sauce, Mild, Taco, Original	Dinner	1	Tablespoon	10
Baby Spring Mix	Dinner	2.5	Cups	13
Celery, Strips, 4 Long	Snacks	10	Pieces	6
Guacamole, Spicy	Snacks	5	Tablespoons	135
EAS Chocolate Shake	Snacks	1	Serving	110

Another three exercises for you! Let's start with our legs doing Alternating Reverse Lunges.

Begin with your feet shoulder width apart.

Step BACK with your right foot.

Slowly lower your right knee towards the ground.  Come up and then step forward to join your left foot!
That's ONE! Repeat by stepping back on the left foot. Continue for 30 seconds!
TIP: Be sure to keep your chest up and come straight down towards the ground,
don't let your front knee go over your toes!

Push-ups anyone?
 The key to getting the most bang for your buck is making sure you have a
straight line from your shoulders to your  heels.

 

Slowly lower your body down until you make a 90 Degree angle with your elbow and then press back up again.
Let's try to make that 30 push-up mark. Break it down in as small of sets as you need!

Hey there ladies...You can also do them from your knees.... Remember this post- Don't forget to practice up for parties!
Gotta love the weird face in this picture---thank you sister-- :)

 

Last one...this is for our abs. It has the same starting position as push-ups.

Cross your right knee to your left elbow and then  put you foot back on the ground.
 Repeat on  the other side. Continue alternating for 30 seconds!

Thank you for joining me on this ever-so-fascinating 47 Day Blog. We only have 11 days left. If there is anything you want to know--SPEAK NOW OR FOREVER HOLD YOUR PEACE!! I'm gathering information for the final days now! 

Birthday Blessings~

Trisha

Day 35- To Supplement or not to Supplement?

Supplements. Many people ask me how I feel about supplements. Do I take them? Do I recommend them? Do I sell them? Do I want to buy yours?

Here is my personal opinion: Supplements are just that -- Supplements. I like to think they supplement your discipline. They do not supply your discipline. Every pill, powder, potion and drink all claim "miracles" to change your life. Supplements don't change your life-your habits change your life. I usually ask myself,  "Self, are you going to take these supplements the rest of your life?" Most of the people's results you see from supplement companies are a select few who have succeeded out of the hundreds of thousands of people who have tried and failed.

If you take a supplement, you STILL have to do the work. I don't know anyone who takes a magic pill and eats 3000 calories and then loses weight. You must put forth the effort and make a change to your lifestyle. A sustainable change. Learn your body, learn about what you can do and then do THAT! You know yourself better than anyone (or at least I hope so) figure out what works for you. If you think nothing works, you might need to change your attitude first and then change your priorities!

So...all that to say Yes, Yes, Yes, and NO! Yes, I take a protein supplement. It's difficult for me to consume enough protein throughout the day. Yes, I recommend supplements and yes we sell them! We recommend mostly health supplements like omega-3's, protein, multi-vitamins, etc. We believe supplements like these will help fill in the gaps!  We sell them because we like to make it easy on our clients and friends! We've done the research and found a reputable company that uses top notch ingredients. Annnnnd....NO! Currently I'm not interested in "the next best thing", "the cure all", "the best way to lose fat", etc, etc, etc. (99.9% of all those supplements are a multi-level marketing nightmare, that frankly I don't have time for....not to rain on ANYONE'S parade! Continue selling--just not to me!)

Today my calories totaled 1218. The days have seemed sooooo long lately! I'm sure it's because my coffee consumption has been drastically reduced--That can't be good! :)

Name	Type	Quantity	Units	Calories
Cream,	Breakfast	1	Tablespoon	50
Choc Chip Atkins Bar	Breakfast	0.5	Serving	100
chicken salad	Lunch	1	Serving	123
Egg Whites, Large, Ckd	Lunch	1	Each	25
Egg, Hard Boiled, Whole, Large	Lunch	1	Each	78
Baby Spring Mix	Lunch	2	Cups	10
Pea Pods, Sugar Snap, Whole	Lunch	0.5	Cup	13
Chicken Fillets (Mesquite Grilled)	Dinner	0.25	Pound	147
Egg, Hard Boiled, Whole, Large	Dinner	1	Each	78
Baby Spring Mix	Dinner	2	Cups	10
Beans, Green	Dinner	1	Cup	34
Balsamic Vinaigrette - Light	Dinner	2	Tablespoons	45
Bacon, Cooked	Dinner	1	Piece	43
Egg Whites, Large, Ckd	Dinner	2	Each	50
Peanut Butter, Natural, Creamy	Snacks	1.5	Tablespoons	143
Fit Frappe	Snacks	2	Scoops	120
Almonds, Coco Roast	Snacks	1	Ounce	150
Pickle- Dill spear	Snacks	2	Servings	0

Does anyone know what tomorrow is? Here is a hint: it's one of my favorite days of the year!

Day #34--Get behind me...

Day #34

I did a "first" today. I feel badly about it...kind of. I "HID" someone on my Facebook Newsfeed. It had to be done.... all they post is dessert after dessert after cheesy potato casserole after dessert. Seriously. Seriously? Seriously! I just couldn't take the torture another day (or scroll of the mouse). I'm sorry dear Facebook Friend...Oh, and let this be a warning to the rest of you! LOL!

This is my "WARNING!" face.
Serious business folks. ...................NOT!
I thought I looked tough. Or maybe irritated. Probably right after Chad told me to do some other "impossible" exercise. Either way---I'd like to use it as my "Don't mess with me" photo. Everybody needs one.

Name	Type	Quantity	Units	Calories
Egg Whites, Large, Ckd	Breakfast	2	Each	50
Egg, Hard Boiled, Whole, Large	Breakfast	1	Each	78
Cream, Half & Half, Traditional	Breakfast	2	Tablespoons	40
Bacon, Cooked	Lunch	4	Pieces	173
Baby Spring Mix	Lunch	2	Cups	10
Chicken Fillets (Mesquite Grilled)	Lunch	4	Ounces	147
Cheese, Cheddar, Shredded	Lunch	1	Tablespoon	28
Pea Pods, Sugar Snap, Whole	Lunch	0.5	Cup	13
Bacon, Cooked	Dinner	1	Piece	43
Baby Spring Mix	Dinner	2	Cups	10
Chicken Fillets (Mesquite Grilled)	Dinner	6	Ounces	220
Cheese, Cheddar, Shredded	Dinner	1	Tablespoon	28
Balsamic Vinaigrette - Light	Dinner	1	Tablespoon	23
Cucumber, Fresh, Med	Dinner	1	Cup	16
Fit Frappe	Snacks	1	Scoop	60
Almonds, Coco Roast	Snacks	1	Ounce	150
Peanut Butter, Natural, Creamy	Snacks	1.5	Tablespoons	143

I had a total of 1232 calories today. Not too shabby---considering the amount of candy and cookies and ice cream that I've been around today. It's birthday week at my house and it's going to get worse before it gets better! Here's to Will Power! What a great friend.

Ok--Here a 3 more exercises for you to add to your list! Once again, one for your upper body, lower body and abdomen!

Lateral Shoulder Raises. Be sure to keep a slight bend at your elbows. 

Lift your hands out to your side, but don't go higher than your shoulders. Return your hands to the front and repeat.
Try to do this for 30 seconds.

This is a Hamstring hold. Bend your knees and put your feet flat on the ground.  Lift your "Tiny Hiney"  off the ground. Slowly extend one leg and hold for 25-30 seconds. Lower your leg to the ground and repeat on the other leg.
Be sure to PRESS through your heels!

This is a great abdominal exercise. It will work those abs from the top to the bottom!
(Be sure to sit on a mat, you will see why!)
Let's make a "V" with your body!

If it is too difficult, you can place your hands by your bottom for additional support.

 

Crunch your knees in toward you chest and then extend them to the "V" again.
Continue for 30 seconds.
TIP: You can also roll onto one "cheek" and crunch in for and awesome oblique workout,
just be sure to repeat on the other side!

That's all I've got for today! Has anyone had a successful day? A successful weigh-in? A successful workout? I'd love to hear about it! I celebrate all success..........big or small!

Day #33 - Impulse

33 Days!

I can't believe the journey I've been on over the last month. It hasn't been the easiest, let me tell you! So many "stressers" to send me over the edge....But I try to just take a deep breath (drink lots of coffee) and press on! 

I meant to tell you this small celebration I had yesterday. I was out with Roman and we were driving home and the sun was shining and it was just a beautiful afternoon! I thought to myself--"What a great day for an ice cream cone!" (Of course with children-you never say those words out loud unless you are in the drive thru.) Anyway-after that thought entered my mind, I could NOT get it out! I wanted an ice cream cone so badly. Just a delightful little soft serve....full of sugar. I had a talk with myself and my will power won. It's very difficult to deprive yourself--especially when treats are so easily attainable. But I know the rules and the way the body works. I'll save myself for ice cream / frozen yogurt for my cruise....they have it 24/7 you know!?!?

I compare eating and shopping a lot. Both are necessary, but if not monitored they can become impulsive. If you have budget in place and you are getting ready to make an impulsive spending decision--your budget and plan should flash up in your mind. Kind of like an internal monitor that dings LOUDLY in your head! Just like with your diet; if I'm getting ready to eat something that isn't on the plan, I automatically STOP, DROP, and STEP AWAY. I give myself a minute to think through what is actually happening and hopefully avoid a mistake. It takes a while to develop that "monitor", but it is O SO HELPFUL! (For your finances and your figure!)

Name	Type	Quantity	Units	Calories
Cream,	Breakfast	1	Tablespoon	50
Choc Chip Atkins Bar	Breakfast	1	Serving	200
Baby Spring Mix	Lunch	2	Cups	10
Balsamic Vinaigrette - Light	Lunch	2	Tablespoons	45
Chicken Fillets (Mesquite Grilled)	Lunch	0.333	Pound	195
Nuts, Almonds, Slivered	Lunch	2	Tablespoons	90
Baby Spring Mix	Dinner	2	Cups	10
Chicken Fillets (Mesquite Grilled)	Dinner	0.333	Pound	195
Salad Dressing, Real Mayonnaise	Dinner	1	Tablespoon	97
Cheese, Mozzarella, Whole Milk, Slice	Dinner	1	Ounce	85
Peanut Butter, Natural, Creamy	Snacks	1.5	Tablespoons	143
Coconut, Unsweetened, Dried	Snacks	4	Tablespoons	12

Today I had a total of 1242 calories and did a great 25-minute circuit workout and 20 minutes of HIIT! Have you tried one HIIT workout yet? Check back tomorrow for more exercises!