Friday, April 26, 2013

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.

Thursday, April 25, 2013

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.

Wednesday, April 24, 2013

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?

Tuesday, April 23, 2013

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.

Monday, April 22, 2013

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.

Sunday, April 21, 2013

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! :)

Saturday, April 20, 2013

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.