tag:blogger.com,1999:blog-91330500275530093682024-03-13T07:40:36.593-05:00essential ingredient: exerciseingredients to being fit and health: eating balanced whole/real foods; optimism; sleep; EXERCISE.sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.comBlogger62125tag:blogger.com,1999:blog-9133050027553009368.post-65453309614792943992011-05-20T10:31:00.001-05:002011-05-20T10:32:15.801-05:00moved!so i decided to make the switch to wordpress because i like the set-up and think it's easier to deal with then blogger. :)<br /><br />http://www.essentialingredient.wordpress.com<br /><br />head on over!sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com0tag:blogger.com,1999:blog-9133050027553009368.post-13542038270176145332011-05-18T11:59:00.004-05:002011-05-18T12:18:56.305-05:00intimidated by the pull-up barMom, I'm surprised you didn't comment on my last post. If you comment, I'll bring you a treat next time I come over to do laundry. :)<br /><br />today i am feeling GOOD! the weather is amazing, my workouts are awesome, my eating is going pretty good for the most part, and my cold is quickly leaving my body. (i hate having a cold when it's nice outside. makes it feel so much worse.)<br />i am just all about embracing life today.<br />i plan on getting some things accomplished....like...<br />- selling my textbooks via barnes and noble. check.<br />- cleaning the apartment (much needed....it's been neglected because of school & finals week)<br />- organizing apartment (i got way too much crap. time to go to goodwill)<br />- work on my new managerial activities! (got a promotion at the gym :) i am now "service desk coordinator" and get to train staff, communicate with all departments, come up with new ideas, and basically be an assistant to my manager)<br />- practice my step n tone routine for my first class tomorrow. CHECK & it went awesome!<br />that's about all the time i have for today.....might have to some tomorrow too.<br /><br />moving on.<br />bootcamp because i love to post my workouts. :D<br />okay..so this morning i wasn't feeling it as much as monday. it seemed intimidating. but i still pushed through and felt great after as usual.<br /><br />we had 6 different stations. 1 minute at each station. we rotated through the whole thing 3 times.<br /><br />#1: slideboard mountain climbers (these are much harder on a slideboard!)<br />#2: squat w/ 25 lb kettlebell (easy enough..until you get to round 3)<br />#3: pull ups (i put my knees in a resistance band to do assisted pulls up because i can't even do one pull up) it looked like this: <a href="http://1.bp.blogspot.com/-R0OXpFc9JfI/TdP9I1SIqLI/AAAAAAAAAq4/LEg5T4SIvQY/s1600/cimg1682.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 225px; height: 320px;" src="http://1.bp.blogspot.com/-R0OXpFc9JfI/TdP9I1SIqLI/AAAAAAAAAq4/LEg5T4SIvQY/s320/cimg1682.jpg" alt="" id="BLOGGER_PHOTO_ID_5608104289190324402" border="0" /></a>scary, right? i though the band was going to come up and slap me in the face each time i was done.<br /><br />#4: hanging knee tucks. again.....intimidating. but do-able. i almost felt like a trapeze artist. gosh..they are strong..<br /><br />#5: rope exercise that looked like this<a href="http://2.bp.blogspot.com/-KUVsAORZLAA/TdP91BhgGSI/AAAAAAAAArA/YExSQn-IS54/s1600/20080304-rope1-450.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 219px;" src="http://2.bp.blogspot.com/-KUVsAORZLAA/TdP91BhgGSI/AAAAAAAAArA/YExSQn-IS54/s320/20080304-rope1-450.jpg" alt="" id="BLOGGER_PHOTO_ID_5608105048390244642" border="0" /></a>why do all the pictures on google feature males? well..i guess it makes me feel even more badass.<br />this one suzi (wednesday b.c. trainer) kept telling me to make big circles. these things are heavier than they look. especially right after holding yourself up from doing hanging knee tucks.<br /><br />#6: run two laps with a heavy sandbag. enough said. felt like i was on the biggest loser carrying their weight that they lost. power to them....that sucked.<br />speaking of the biggest loser....i have cried at literally the past 3 episodes. it makes me so emotional.<br />obviously i need to go into this field of helping people live a healthy lifestyle.<br />last night i went to dinner with my dad & his fiance, val, and they asked me what i would want if they won the powerball lottery. (they buy tickets all the time and are convinced that they're going to win at some point.) i said i wanted to own my own fitness studio for group fitness classes like kickboxing, yoga, step aerobics, cardio intervals, and much more. i also want to help people learn how to make nutritious choices and just basically counsel them into living healthier lives. THIS IS WHAT I WANT TO DO. why am i not pursuing this more?<br /><br />anyway back to bootcamp...<br />we did all those 3 times then headed in straight to core work. suzi is the champ at teaching core and i think mine has gotten much stronger because of her. i no longer hate doing core exercises and can hold a strong plank for more than 1 minute.<br />we did...<br />bicycle crunches for 30 sec.<br />basic crunches for 30 sec.<br />plank pose for 30 sec.<br />all 3x<br />easy enough. :)<br />she came around and tried to push us over during planks. ha<br /><br />alright..well off to tackle my to do list. & watch little fockers at the same time.sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com2tag:blogger.com,1999:blog-9133050027553009368.post-14058025619241537622011-05-16T07:47:00.006-05:002011-05-16T08:21:04.284-05:00random eats. banana almond butter muffins. bootcamp relay.whoops. it's been a while. finals, babysitting, working at the gym & coffeeshop, and practicing my step aerobics routine has taken over my life.<br />doesn't leave too much time to blog about it.<br />i did take a few pictures, however, of my recent eats. so ill start with that. then end with a recipe of muffins that i made & i took to work & were gone within a couple hours!<br /><br />favorite bowl of oats: 1/3 cup oats, 1/2 whipped banana, 1/2 cup almond milk, 1/2 cup water, 1 tsp chia seeds, 1 tsp cinnamon, 1 tbsp chunky natural pb, & 1 tsp unsweetened coconut<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-hT_ypDdmGqg/TdEe93AN4SI/AAAAAAAAApY/L5a_aw4rxB8/s1600/mayfood%2B019.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-hT_ypDdmGqg/TdEe93AN4SI/AAAAAAAAApY/L5a_aw4rxB8/s320/mayfood%2B019.JPG" alt="" id="BLOGGER_PHOTO_ID_5607297059138691362" border="0" /></a><br />i bought so many strawberries. used them for my protein shakes. gonna be sad when june is over & the<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/-b9uwvCNBReA/TdEe9f-0IwI/AAAAAAAAApQ/Y3bZ9Eegc64/s1600/mayfood%2B009.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/-b9uwvCNBReA/TdEe9f-0IwI/AAAAAAAAApQ/Y3bZ9Eegc64/s320/mayfood%2B009.JPG" alt="" id="BLOGGER_PHOTO_ID_5607297052958794498" border="0" /></a>some steamed broccoli, carrots, chickpeas all drizzled w/ ranch? & sweet potato wedges<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-CjLJ6RbQXw0/TdEe85kZ6jI/AAAAAAAAApI/t2JEhLSaCng/s1600/mayfood%2B007.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-CjLJ6RbQXw0/TdEe85kZ6jI/AAAAAAAAApI/t2JEhLSaCng/s320/mayfood%2B007.JPG" alt="" id="BLOGGER_PHOTO_ID_5607297042647476786" border="0" /></a>mexican salad w/ romaine, tomatoes, black beans, mushrooms, cheddar cheese, and sweet potato<br /><a href="http://3.bp.blogspot.com/-dTJtvbmTdkI/TdEeQXLyxtI/AAAAAAAAAo4/x3-xBrYop3U/s1600/mayfood%2B005.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-dTJtvbmTdkI/TdEeQXLyxtI/AAAAAAAAAo4/x3-xBrYop3U/s320/mayfood%2B005.JPG" alt="" id="BLOGGER_PHOTO_ID_5607296277503198930" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-kF9bbXNJ9Qg/TdEe8vu6lRI/AAAAAAAAApA/t2UijjBiLBQ/s1600/mayfood%2B006.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-kF9bbXNJ9Qg/TdEe8vu6lRI/AAAAAAAAApA/t2UijjBiLBQ/s320/mayfood%2B006.JPG" alt="" id="BLOGGER_PHOTO_ID_5607297040007206162" border="0" /></a>another mixture of steamed veggies drizzled with ketchup<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-oHQ945PBzms/TdEe-Rqph9I/AAAAAAAAApg/X_XnvNNC5Rc/s1600/mayfood%2B020.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://2.bp.blogspot.com/-oHQ945PBzms/TdEe-Rqph9I/AAAAAAAAApg/X_XnvNNC5Rc/s320/mayfood%2B020.JPG" alt="" id="BLOGGER_PHOTO_ID_5607297066295986130" border="0" /></a>my love of roasted sweet potatoes<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-n3b_O7mZp04/TdEeP5GwJbI/AAAAAAAAAow/uDcLqmqPpD4/s1600/mayfood%2B004.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-n3b_O7mZp04/TdEeP5GwJbI/AAAAAAAAAow/uDcLqmqPpD4/s320/mayfood%2B004.JPG" alt="" id="BLOGGER_PHOTO_ID_5607296269428991410" border="0" /></a>these are seriously crack.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-8VkcIBtvXeg/TdEePehz1AI/AAAAAAAAAoo/LQSJBCma1Uw/s1600/mayfood%2B003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-8VkcIBtvXeg/TdEePehz1AI/AAAAAAAAAoo/LQSJBCma1Uw/s320/mayfood%2B003.JPG" alt="" id="BLOGGER_PHOTO_ID_5607296262294721538" border="0" /></a>random salad w/ leftover quinoa<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-ZnscLCCmL98/TdEeO719uoI/AAAAAAAAAog/M3GMfWRM94w/s1600/mayfood%2B002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-ZnscLCCmL98/TdEeO719uoI/AAAAAAAAAog/M3GMfWRM94w/s320/mayfood%2B002.JPG" alt="" id="BLOGGER_PHOTO_ID_5607296252984015490" border="0" /></a>and feta because feta makes it betta<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/-02mrjZGVlh8/TdEeOVtsc3I/AAAAAAAAAoY/hf3PASndPHw/s1600/mayfood%2B001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/-02mrjZGVlh8/TdEeOVtsc3I/AAAAAAAAAoY/hf3PASndPHw/s320/mayfood%2B001.JPG" alt="" id="BLOGGER_PHOTO_ID_5607296242748781426" border="0" /></a><br />kale artichoke ricotta pie. this was delish. i got the recipe <a href="http://www.thesweetslife.com/2011/05/artichoke-kale-and-ricotta-pie.html">here</a><br /><a href="http://3.bp.blogspot.com/-ex0SBI-S7Lk/TdEg5RfeX5I/AAAAAAAAAqw/yKqhRd602jI/s1600/mayfood%2B021.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-ex0SBI-S7Lk/TdEg5RfeX5I/AAAAAAAAAqw/yKqhRd602jI/s320/mayfood%2B021.JPG" alt="" id="BLOGGER_PHOTO_ID_5607299179373027218" border="0" /></a><a href="http://4.bp.blogspot.com/-AJEc23DNnes/TdEg5D7oYnI/AAAAAAAAAqo/sjLDmem7KhM/s1600/mayfood%2B022.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-AJEc23DNnes/TdEg5D7oYnI/AAAAAAAAAqo/sjLDmem7KhM/s320/mayfood%2B022.JPG" alt="" id="BLOGGER_PHOTO_ID_5607299175733027442" border="0" /></a><br />so i was at wal-mart the other day. (hate that place). and i spotted maranatha almond butter for only $4! couldn't believe it. this stuff is not that cheap. it's usually $8-10 for a jar at the co-op. i snagged a jar & decided to use it with some ripe bananas that were sitting on the counter in hopes of making a delicious baked good.<br />i couldn't decide until i came across <a href="http://heathereatsalmondbutter.com/recipes/almond-butter-banana-muffins/">heather's recipe</a>. yes please.<br /><br />Dark Chocolate Almond Butter Banana Muffins<br />adapted from <a href="http://www.heathereatsalmondbutter.com/">heathereatsalmondbutter</a><br /><br /><p style="margin: 13px 0; padding: 0;"><strong>Ingredients:</strong></p> <ul style="margin: 0; padding: 0 0 0 35px;"><li>3 ripe mashed bananas</li><li>¼ cup almond butter or your favorite nut/seed butter of choice</li><li>½ c<span style="text-decoration: underline;">up sugar or 1/4 cup stevia (i used 5 packets of pure via)<br /></span></li><li>1 egg white</li><li>1 tsp vanilla</li><li>1 ½ cups oat flour (I pulsed 2 cups old fashioned oats in my food processor)</li><li>1 tsp baking powder</li><li>½ tsp baking soda</li><li>½ tsp salt (omit if using salted nut butter)</li><li>½ cup dark chocolate chips</li><li>½ cup chopped pecans (i left these out since i didn't have any)<br /></li></ul> <p style="margin: 13px 0; padding: 0;"><strong>Directions:</strong></p> <p style="margin: 13px 0; padding: 0;">Mix first 5 ingredients until creamy. Stir together oat flour, baking powder, baking soda, and salt. Slowly add dry ingredients to banana mixture stirring to combine. Stir in chocolate chips and pecans. Bake at 350 degrees 18 – 20 minutes in paper lined or greased muffin pan.</p> <p style="margin: 13px 0; padding: 0;">Yield: 15 muffins. (i only made 12 muffins)<br /></p>these were so good! each one had 157 calories, 23g carbs, 3.5g fiber, 3.8g protein<br /><br /><br /><a href="http://3.bp.blogspot.com/-KQpuy3nOSV4/TdEg4h6pDzI/AAAAAAAAAqg/AzARdGZ-MRQ/s1600/mayfood%2B010.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-KQpuy3nOSV4/TdEg4h6pDzI/AAAAAAAAAqg/AzARdGZ-MRQ/s320/mayfood%2B010.JPG" alt="" id="BLOGGER_PHOTO_ID_5607299166602071858" border="0" /></a><br /><a href="http://3.bp.blogspot.com/-83tuW9sycvc/TdEg3xSw71I/AAAAAAAAAqY/D7WG0j4MjIk/s1600/mayfood%2B011.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-83tuW9sycvc/TdEg3xSw71I/AAAAAAAAAqY/D7WG0j4MjIk/s320/mayfood%2B011.JPG" alt="" id="BLOGGER_PHOTO_ID_5607299153549913938" border="0" /></a>grinding the oats took about 30 seconds<br /><a href="http://2.bp.blogspot.com/-0-UR66W99KQ/TdEg3pystrI/AAAAAAAAAqQ/p0c1OunFnZI/s1600/mayfood%2B012.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://2.bp.blogspot.com/-0-UR66W99KQ/TdEg3pystrI/AAAAAAAAAqQ/p0c1OunFnZI/s320/mayfood%2B012.JPG" alt="" id="BLOGGER_PHOTO_ID_5607299151536371378" border="0" /></a>mash mash mash....<br /><a href="http://4.bp.blogspot.com/-vYgRIn3QvSQ/TdEgGr8iGjI/AAAAAAAAAqI/zjhSoMIS9FI/s1600/mayfood%2B013.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-vYgRIn3QvSQ/TdEgGr8iGjI/AAAAAAAAAqI/zjhSoMIS9FI/s320/mayfood%2B013.JPG" alt="" id="BLOGGER_PHOTO_ID_5607298310300899890" border="0" /></a><br /><a href="http://3.bp.blogspot.com/-yWsG8MyW7zw/TdEgGL7bYFI/AAAAAAAAAqA/Pm67ZKeYI0A/s1600/mayfood%2B014.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-yWsG8MyW7zw/TdEgGL7bYFI/AAAAAAAAAqA/Pm67ZKeYI0A/s320/mayfood%2B014.JPG" alt="" id="BLOGGER_PHOTO_ID_5607298301706330194" border="0" /></a><br /><a href="http://4.bp.blogspot.com/-kplhihgoVuc/TdEgFPFQSvI/AAAAAAAAApw/3TlHThhSdzE/s1600/mayfood%2B016.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-kplhihgoVuc/TdEgFPFQSvI/AAAAAAAAApw/3TlHThhSdzE/s320/mayfood%2B016.JPG" alt="" id="BLOGGER_PHOTO_ID_5607298285372984050" border="0" /></a><br /><a href="http://2.bp.blogspot.com/-sJErch8P7wg/TdEgEmUIgNI/AAAAAAAAApo/72ldZc6jv6s/s1600/mayfood%2B017.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://2.bp.blogspot.com/-sJErch8P7wg/TdEgEmUIgNI/AAAAAAAAApo/72ldZc6jv6s/s320/mayfood%2B017.JPG" alt="" id="BLOGGER_PHOTO_ID_5607298274429534418" border="0" /></a>i took about 8 of them to work and they were gone by the end of the day. :)<br /><br />this weekend was pretty good. i worked, practiced my routine, did an off day workout that consisted of this:<br /><br />12 push-ups<br />12 deadlifts (i used 45 lb bar)<br />12 tricep pushups<br />3 rounds of stairs<br />all 3x<br /><br />12 chest press (did this on stability ball w/ 15 lb dumbbells)<br />12 sumo squat w/ 15 lb dumbbell<br />12 chest flies (on ball w/ 15 lb dumbbells)<br />run 2 min. fast<br />all 3x<br /><br />12 bent over row w/ 15 lb dumbbells<br />12 lat raises w/ dumbbells<br />12 russian twists w/ 12 lb med ball (each side)<br />all 3x<br /><br />12 kettlebell swings<br />12 box jumps<br />12 burpees<br />all 3x<br /><br />GREAT workout.<br /><br />today's bootcamp this morning was also awesome. we competed against the cy-fitters. (Cy-fit is a group exercise class that consists of 30 minutes on the spin bike followed by 30 minute strength moves)<br />we all got into pairs and did a relay race. we each had a card with markers in different orders and we had to run around the gym finding the cones with the colors and each one had an exercise we had to do.<br />krystal was my partner & this was our order:<br />15 side band steps each leg, 15 monster walks with bands & backwards<br />50 kettlebell swings (25 lb)<br />20 burpees<br />30 tricep dips<br />side shuffle long side of track, lunge forward & backwards on the short sides<br />sled push down & back<br />30 pushups<br />30 ball tucks<br />20 wall balls<br /><br />it was fun!sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com0tag:blogger.com,1999:blog-9133050027553009368.post-54393430050998243432011-05-09T08:47:00.004-05:002011-05-09T09:11:47.937-05:00outdoor bootcampi took a few pictures of my recent eats from the past week. its been a busy one!<br />finals this week. AH.<br /><br />greek yogurt w/ fresh strawberries & bagel thin with lowfat cream cheese.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/-wEs5-kFDFko/Tcf0S1uc86I/AAAAAAAAAoA/fUdZm4gZ4oo/s1600/003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/-wEs5-kFDFko/Tcf0S1uc86I/AAAAAAAAAoA/fUdZm4gZ4oo/s320/003.JPG" alt="" id="BLOGGER_PHOTO_ID_5604716865782608802" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-BOOD5ESqn-M/Tcf0TVJPRRI/AAAAAAAAAoI/EjI8kqtGfqE/s1600/001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://2.bp.blogspot.com/-BOOD5ESqn-M/Tcf0TVJPRRI/AAAAAAAAAoI/EjI8kqtGfqE/s320/001.JPG" alt="" id="BLOGGER_PHOTO_ID_5604716874216457490" border="0" /></a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/-tLGyU6n-OAw/TcfyHIlXtWI/AAAAAAAAAnw/UqhKpuzs51E/s1600/002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/-tLGyU6n-OAw/TcfyHIlXtWI/AAAAAAAAAnw/UqhKpuzs51E/s320/002.JPG" alt="" id="BLOGGER_PHOTO_ID_5604714465663104354" border="0" /></a>this would be tofu w/ salsa & spinach. i drenched and spiced the tofu like crazy. it tastes like nothing if you don't.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-dXYlHnMRp3M/TcfyG_tO_NI/AAAAAAAAAno/l6T2p-zNTOY/s1600/003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-dXYlHnMRp3M/TcfyG_tO_NI/AAAAAAAAAno/l6T2p-zNTOY/s320/003.JPG" alt="" id="BLOGGER_PHOTO_ID_5604714463280168146" border="0" /></a>and a tofu scramble.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-3u9BSUCNj-c/TcfyGdwcwOI/AAAAAAAAAng/FsJknLu7LXc/s1600/006.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-3u9BSUCNj-c/TcfyGdwcwOI/AAAAAAAAAng/FsJknLu7LXc/s320/006.JPG" alt="" id="BLOGGER_PHOTO_ID_5604714454166847714" border="0" /></a>inside two la tortilla factory tortillas.<br />this was my cinco de mayo lunch.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-pfObXZTdx18/TcfxR0rfWTI/AAAAAAAAAnQ/UV0PuOCS_iI/s1600/008.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-pfObXZTdx18/TcfxR0rfWTI/AAAAAAAAAnQ/UV0PuOCS_iI/s320/008.JPG" alt="" id="BLOGGER_PHOTO_ID_5604713549786994994" border="0" /></a>gotta celebrate with my favorite food.<br /><a href="http://3.bp.blogspot.com/-LKUAtiSGZZE/TcfxSOIdqnI/AAAAAAAAAnY/EADOvRfDUiA/s1600/007.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-LKUAtiSGZZE/TcfxSOIdqnI/AAAAAAAAAnY/EADOvRfDUiA/s320/007.JPG" alt="" id="BLOGGER_PHOTO_ID_5604713556619405938" border="0" /></a>outfit that i wore on cinco de mayo. just for fun.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-S2n_TqtvVQU/TcfxRRjRQrI/AAAAAAAAAnI/2jzgtKZFzDI/s1600/009.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 214px; height: 320px;" src="http://4.bp.blogspot.com/-S2n_TqtvVQU/TcfxRRjRQrI/AAAAAAAAAnI/2jzgtKZFzDI/s320/009.JPG" alt="" id="BLOGGER_PHOTO_ID_5604713540357276338" border="0" /></a>my favorite bowl of oats.<br />1/4 cup oats, 2/3 cup almond milk, 1 scoop vanilla protein powder, chopped green apple, cinnamon topped w/ peanut flour sauce & chia seeds<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/-8K85NgD8O6c/TcfxRLxXx2I/AAAAAAAAAnA/IbqQt-pzCOE/s1600/010.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/-8K85NgD8O6c/TcfxRLxXx2I/AAAAAAAAAnA/IbqQt-pzCOE/s320/010.JPG" alt="" id="BLOGGER_PHOTO_ID_5604713538805811042" border="0" /></a>mmmmmmmm.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/-TaKNMl3uHvI/TcfxQvjhYeI/AAAAAAAAAm4/epoYTjr1s6E/s1600/011.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/-TaKNMl3uHvI/TcfxQvjhYeI/AAAAAAAAAm4/epoYTjr1s6E/s320/011.JPG" alt="" id="BLOGGER_PHOTO_ID_5604713531231527394" border="0" /></a>snackage: green apple slices on top of a sandwich thin w/ almond butter.<br /><a href="http://3.bp.blogspot.com/-IVlWF6_6U_Q/TcfyHsezsOI/AAAAAAAAAn4/eKDYipo3TkE/s1600/001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-IVlWF6_6U_Q/TcfyHsezsOI/AAAAAAAAAn4/eKDYipo3TkE/s320/001.JPG" alt="" id="BLOGGER_PHOTO_ID_5604714475299254498" border="0" /></a>today, however, i had unpictured protein pancakes.<br /><br />bootcamp was outside this morning! loved being outside. :) the work out was a killer too.<br /><br />run two laps around the gym<br />squat and flip tires<br />15 squats<br />roll tire back<br />15 tricep dips on tire<br />1 lap<br />squat and flip tire<br />15 incline pushups on tire<br />roll tire back<br />20 cross over mountain climbers<br />1 lap<br /><br />squat & overhead press w/ resistance band (1 min)<br />rows w/ resistance band around pole (1 min)<br />chest press w/ resistance band around pole (1 min)<br />suicide runs<br />x 3<br /><br />1 easy lap<br />ab work<br />easy lap<br /><br />DONE.<br /><br />holy burn. im going to be sore tomorrow.<br /><br />time to study for finals. :(sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com1tag:blogger.com,1999:blog-9133050027553009368.post-57428987083804890672011-05-02T07:19:00.005-05:002011-05-02T09:43:33.116-05:008.8 mall to mallI FINISHED! & I ran the entire thing! :)<br />i am still on runners high a day later.<br />i can't believe it.<br />8.8 miles in 1:28. this is crazy for me because i do not consider myself a runner. (now i do.)<br />i have never ran more than 4 miles straight. [i ran the 5 mile july 4th race last year, but had to stop and walk]<br />i didnt even think i was going to run. i thought i would just walk it. maybe it was the fuel from 1/2 cup of oats + banana? nah..it was just my DRIVE! i kept repeating in my head "mind over matter, you can do this, sharelle. its all mental."<br />well i stayed at a pace of 10 min/mile the whole way and did it. i am so proud of myself right now. im just..speechless.<br /><table border="1" cellspacing="0" width="100%"><tbody><tr><td class="datacelltwo" style="border: medium none" width="5%"><p align="center"><span style="font-family:Arial;">50</span></p></td> <td class="datacelltwo" style="border: medium none" width="20%"><span style="font-family:Arial;">Sharelle Allamand, F21</span></td> <td class="datacelltwo" style="border: medium none" width="15%"><span style="font-family:Arial;">Cedar Rapids, IA</span></td> <td class="datacelltwo" style="border: medium none" width="10%"><p align="center"><span style="font-family:Arial;">1:28:03</span></p></td> <td class="datacelltwo" style="border: medium none" width="10%"><p align="center"><span style="font-family:Arial;">1:30:10</span></p></td> <td class="datacelltwo" style="border: medium none" width="10%"><p align="center"><span style="font-family:Arial;">2:06</span></p></td> <td class="datacelltwo" style="border: medium none" width="10%"><p align="center"><span style="font-family:Arial;">10:00/M</span></p></td></tr></tbody></table>i placed "50" because it was a time prediction race. the winner was the person who came closest to their predicted time. they were 2 seconds off! my mom & stepdad were 20 seconds off!<br />i was 2 minutes faster than my predicted time. :D<br />i also was the youngest runner there. [there was one 16 year old but everyone else was 25 or older.]<br />i have been grinning ear to ear these past 24 hours.<br /><br />after the run, i went to work at the coffeeshop for 9 hours then came home and finally got to crash, put some biofreeze on my legs and fall into a deep slumber.<br />woke up for bootcamp & actually did pretty ok!<br /><br />for our work out we did 5 minute rounds at each station:<br /><br />station #1:<br />sled push (high)<br />sled push (low)<br />20 pushups<br />20 situps<br /><br />run 1 lap<br /><br />station #2:<br />25 jumping jacks<br />20 goblet squats<br />15 diamond pushups<br />10 burpees<br /><br />run 1 lap<br /><br />station #3:<br />40 mountain climbers (total)<br />30 tricep dips<br />20 incline pushups (using a step with 3 risers)<br />10 plank up downs<br /><br />run 1 lap<br /><br />#4:<br />20 sumo deadlift high pulls (20 lb barbell)<br />20 push press (20 lb barbell)<br />20 arm wide pushups<br />side planks (30 sec each side)<br /><br />run 1 lap<br /><br />#5:<br />25 decline pushups<br />20 ball tucks<br />15 ball pass<br />plank hold (30 sec)<br /><br />run 1 lap<br /><br />#6:<br />prisoner lunges (20 each leg)<br />20 side ball throws (each side)<br />10 ball slams<br /><br />walk 1 lap<br />stretch<br /><br />i hardly did more than one round of each. my muscles were on fire today!<br /><br />breakfast [sticking with my meal plan!]:<br />1 cup nonfat plain greek yogurt w/ 1 cup strawberries [about 185 cal]<br />1 bagel thin w/ 1 tbsp low fat cream cheese [180]<br />total: 365 cal<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-DMZd6tCQa9M/Tb6_9c2VLZI/AAAAAAAAAmo/hoAGutnajcA/s1600/001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-DMZd6tCQa9M/Tb6_9c2VLZI/AAAAAAAAAmo/hoAGutnajcA/s320/001.JPG" alt="" id="BLOGGER_PHOTO_ID_5602126048932474258" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-U9FICFtty8g/Tb6_9zDPz3I/AAAAAAAAAmw/s5m5yUURFzU/s1600/003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-U9FICFtty8g/Tb6_9zDPz3I/AAAAAAAAAmw/s5m5yUURFzU/s320/003.JPG" alt="" id="BLOGGER_PHOTO_ID_5602126054892228466" border="0" /></a>also had 2 cups black coffee.<br />ready to tackle this day. after catching up with reading blogs all morning im about ready to start on some much needed homework. health psych is my first final next week so im going to focus on that first. i just got an email about the exam and its 5 essay questions. (1 for each chapter)....actually excited about that. i rock essay tests in comparison to multiple choice.sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com0tag:blogger.com,1999:blog-9133050027553009368.post-69157396144159859812011-04-30T14:57:00.003-05:002011-04-30T15:27:33.678-05:00i like it green.<a href="http://2.bp.blogspot.com/-3gBnslqRa2w/TbxrfuCFZRI/AAAAAAAAAmg/uO-Pa2eeS_4/s1600/DSCN05291-768x1024.jpg"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 240px; DISPLAY: block; HEIGHT: 320px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5601470229218944274" border="0" alt="" src="http://2.bp.blogspot.com/-3gBnslqRa2w/TbxrfuCFZRI/AAAAAAAAAmg/uO-Pa2eeS_4/s320/DSCN05291-768x1024.jpg" /></a> (photo courtesy of wearenotmartha.com)<br /><br />yesterday was beautiful outside.<br />too bad i had to work.<br />and guess what? today is beautiful outside.<br />and i have to work.<br />hopefully it's beautiful tomorrow because it's the mall-to-mall run! 8.8 miles running from lindale mall to westdale mall. like i said earlier, i might have to walk it if my calf is giving me issues.<br />im taking a rest day today so im crossing my fingers that ill be ok.<br /><br /><br />i had a very refreshing lunch today. i decided to have a green monster smoothie! (my meal plan said salad, but that's too hard to consume while working at the front desk at the gym so it looks more polite to drink my lunch instead of shoving food in my mouth while checking people in.)<br /><br /><br />in the smoothie:<br />1.5 cups of almond milk (52 cal)<br />1 large handful spinach (7 cal)<br />1 medium frozen banana (105 cal)<br />4 strawberries [i just picked up a pound for 99 cents!] (22 cal)<br />2 pumps of sugar free torani strawberry syrup (0 cal)<br />1 scoop vanilla whey protein (120 cal)<br />1 scoop ice<br /><br /><br />i topped it with a half cup of kashi good friends high fiber cereal (80 cal) and slurped the smoothie and let the cereal soak into it and ate it with a spoon!<br /><br /><br />this has kept me full for a good 3 hours already.<br />im also sipping on some chai green tea.<br />im all about the green today.<br /><br />so i was reading <a href="http://www.nhershoes.com/">Bobbi's blog</a> and thought that i should also incorporate a "spring into summer throw down" challenge!<br />52 days until the first day of summer (june 21st) and i feel that is the perfect time to really focus on some serious exercise and nutrition goals.<br /><br />here are a list of my goals so far:<br />- drink more green tea<br />- limit coffee consumption to 1-2 cups per day<br />- eat more greens. at least once per day (whether it be smoothies, salads, or side dishes)<br />- do boot camp 3x a week (m, w, f mornings @ 6am)<br />- do yoga at least once a week. hot yoga if possible<br />- run, walk, or bike 30 minutes per day<br />- keep on drinking the large amounts of water<br />- take vitamins every day (CLA, B complex, and biotin)<br />- floss 2x per day and brush 2-3x per day (sometimes i forget at night!!)<br />- no more than 2-3 tbsp of nut butter a day<br /><br />if i think of more, i will add to the list.<br /><br />heres some other goals that do not involve exercise or nutrition:<br />- clean & organize apartment<br />- get rid of clothes that dont fit!<br />- make a hook for my keys (my room-mate always loses her keys)<br />- do other fun crafts<br />- use my crockpot!<br />- finish my online class (due july 15th! have barely started...)<br />- work on my continued goal of becoming a group fitness instructor<br /><br />Tentative Schedule for upcoming week 5/1-5/7:<br />S: 8.8 Mile run(walk); Work @ Java 1-9:30pm<br />M: Bootcamp @ 6am; hot yoga @ 9am; work 1-5; practice step; STUDY<br />T: last day of human biology lab; bodycombat 8:30 am; practice step; work 5-10pm; STUDY<br />W: Bootcamp @ 6 am; hot yoga @ 9am; practice step; class 5-8:30pm; STUDY<br />Th: AUDITION @ 9:30am; Step N' Tone (teach warmup and 1 combo) @ noon; Muscle Mix(teach step) @ 5:30pm; STUDY<br />F: Bootcamp @ 6am; work 1-5<br />Sat: work 7-11; bodyattack @ 11am; babysit 12:30pm<br /><br />phew, busy week ahead of me thats for sure.<br /><br />what are your goals?sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com0tag:blogger.com,1999:blog-9133050027553009368.post-23728133358147285942011-04-30T10:02:00.002-05:002011-04-30T10:12:46.950-05:00<a href="http://4.bp.blogspot.com/-vrtv_AAf7cs/TbwlI5W2EWI/AAAAAAAAAmY/8MeVXB0VwWA/s1600/001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-vrtv_AAf7cs/TbwlI5W2EWI/AAAAAAAAAmY/8MeVXB0VwWA/s320/001.JPG" alt="" id="BLOGGER_PHOTO_ID_5601392871307874658" border="0" /></a>breakfast yesterday: 1 sandwich thin w/ half a banana(ate the other half before boot camp), 1 tbsp pb, and 1 tbsp honey. sprinkled with cinnamon.<br /><br />this powered me through my step one-on-one training.<br />i also had some frozen red grapes somewhere in there.<br /><br />lunch was 1 cup steamed zucchini drizzled with mustard(been my go-to "dressing" lately!), 10 food should taste good multigrain chips, and a veggie wrap with 1 tbsp hummus, 1 slice tomato, 1 slice reduced fat cheddar cheese, and 1 cup spinach wilted.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-iYfppb4x8wU/TbwlIaUXicI/AAAAAAAAAmQ/wh-t7gCa6NM/s1600/002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-iYfppb4x8wU/TbwlIaUXicI/AAAAAAAAAmQ/wh-t7gCa6NM/s320/002.JPG" alt="" id="BLOGGER_PHOTO_ID_5601392862975986114" border="0" /></a>i love me some colorful veggies. yep.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/-yii37G1zp74/TbwlH6cD3fI/AAAAAAAAAmI/9QUmC2lnzRc/s1600/003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/-yii37G1zp74/TbwlH6cD3fI/AAAAAAAAAmI/9QUmC2lnzRc/s320/003.JPG" alt="" id="BLOGGER_PHOTO_ID_5601392854418316786" border="0" /></a>dinner was some bulgur wheat(i ran out of quinoa) with some mixed veggies.<br />and i did a lot of snacking last night.<br />ugh. sometimes i binge eat when im bored. then i feel like complete crap afterwards. =\<br />but i cant dwell on it.<br /><br />todays breakfast was 2 of these waffles drizzled with sugar free syrup:<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-ybBPyGs4reM/TbwlHXQIrFI/AAAAAAAAAmA/Gd6J12fYW7w/s1600/004.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-ybBPyGs4reM/TbwlHXQIrFI/AAAAAAAAAmA/Gd6J12fYW7w/s320/004.JPG" alt="" id="BLOGGER_PHOTO_ID_5601392844973059154" border="0" /></a>surprisingly very tasty. :)<br />i also tried eating a grapefruit, but couldn't stomach it. the initial taste is really good, but the after taste tastes like a chemical for some reason. anyone have any suggestions without putting sugar on it to make it taste less "household cleaner" like?<br />i regrettably threw it away.<br /><br />today is my rest day. after a long hard week of working out, my muscles are shot. i feel the soreness all over my body. and tomorrow is the 8.8 mile run. i honestly don't think ill be able to run any of it because my calf keeps acting up, but ill definitely walk fast.<br /><br />only one more week of real "school" then its finals week. AHHHHHH.sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com0tag:blogger.com,1999:blog-9133050027553009368.post-67685018859065282462011-04-29T12:04:00.002-05:002011-04-29T12:10:48.669-05:00how?i think i'm one of the only ones who didn't care to watch the royal wedding. i dont even like weddings all that much anyway. everyone thinks im crazy, but i can never picture myself getting married.<br />and as a little girl, i never imagined or dreamed of an extravagant wedding. never even thought about it actually.<br />instead i fantasized about becoming a singer and being famous for that.<br />i dont even have a good voice. haha, but i do have rhythm so maybe i should have been a dancer?<br /><br />during my step training today, my instructor asked if my parents have musical experience. aside from playing the flute and being in choir, i think thats all my mom really did. they were both heavy metal listeners & my mom probably got most of her moves from jane fonda.<br />i, on the other hand, did play piano & violin. and sang in choir. and did dance. so maybe that's where my talent for figuring out musical sequences came from.<br />my step trainer said she'd hire me. very encouraging!<br /><br /><br />anyway..something i've been thinking about lately is how do i teach my friends & family how to eat right. they are stuck in their mostly meat and hardly any fruits and veggies way.<br />well...they should look at this food pyramid because im pretty much obsessed. maybe i should make posters out of this and hand them out to them?<br />its so frustrating. i just want them to get it.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-IIO2q_xreig/Tbrv0u-YByI/AAAAAAAAAl0/1gJx0uvuaLc/s1600/anti-inflammatory-food-pyramid.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 314px;" src="http://3.bp.blogspot.com/-IIO2q_xreig/Tbrv0u-YByI/AAAAAAAAAl0/1gJx0uvuaLc/s320/anti-inflammatory-food-pyramid.jpg" alt="" id="BLOGGER_PHOTO_ID_5601052775830521634" border="0" /></a>sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com1tag:blogger.com,1999:blog-9133050027553009368.post-28461888476025939812011-04-28T20:08:00.003-05:002011-04-28T20:40:31.046-05:00day 3 full of protein & muscle mixtoday's lunch included almost 70 grams of protein. my jaw dropped too.<br />back when i was a vegetarian i dont think i even got this amount in a day.<br />things have definitely changed.<br />but this meal plan has been keeping me so full that i dont think ill ever not try to eat this much protein.<br />protein is good for muscle recovery as well and i have been working my muscles like a mad woman this week.<br /><br />lunch day 3: 4 oz homemade chicken tenders (plain chicken breast cut into strips, dipped in egg substitute, then coated in panko bread crumbs seasoned with cayenne & garlic powder. bake for about 30-40 minutes at 350 degrees. dipped in mustard.)<br />1 cup cottage cheese on the side. looks like a huge amount. and it was. but for 160 cals and 28 grams of protein...sure did keep me full.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-wLHaeE-TQj8/TboQco4Z9hI/AAAAAAAAAlk/tQrOWB4xQGI/s1600/006.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-wLHaeE-TQj8/TboQco4Z9hI/AAAAAAAAAlk/tQrOWB4xQGI/s320/006.JPG" alt="" id="BLOGGER_PHOTO_ID_5600807170785015314" border="0" /></a><a href="http://1.bp.blogspot.com/-xjJhl8rNLLE/TboQc1NRv8I/AAAAAAAAAls/ojoQDSs6d8c/s1600/005.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/-xjJhl8rNLLE/TboQc1NRv8I/AAAAAAAAAls/ojoQDSs6d8c/s320/005.JPG" alt="" id="BLOGGER_PHOTO_ID_5600807174093782978" border="0" /></a>i ate this after my first step n' tone class of the day. (i only shadowed the instructor in this one.) was a good work out!<br /><br />before i headed to my next one (4 hours later) i had a snack of 2 wasa multigrain crackers with two spreadable garlic and herb cheese wedges.<br /><br />my second class to shadow was muscle mix. not only did i shadow... I TAUGHT THE LAST HALF. which was 30 minutes of strength training. i was so nervous. this instructor had to leave early so she had me teach. here's what i had the class do all to the beats of 32 count music.<br /><br />Squats w/ dumbbells - singles, 2 counts up and down, 3 counts down, 1 count up, hold&pulse, singles<br />Lunges w/ dumbbells - same as above<br />Deadlifts & Rows - singles, hold at bottom, single rows. down, row, up.<br />Shoulder press (on ball) - same kind of counting<br />pushups off ball - 2 counts down and up, singles<br />bicep curls with a wall sit (i think they hated me for keeping them sitting on that wall for so long)<br />tricep overhead extensions on ball<br />tricep dips<br />chest press on ball<br />chest flies on ball<br /><br />abs:<br />plank - 30 sec<br />twisting plank - 30 sec<br />side planks - 30 sec<br />weighted crunches<br /><br />stretch & cooldown<br /><br />they all clapped when it was over so i took that as a good sign! and one girl stopped me when i was leaving and told me i did a really great job. YAY!<br /><br />that left my tummy grumbling.<br />enter dinner #3: 3 oz grilled chicken strips (more protein yo), 1/2 red bell pepper, 1/2 cup yellow squash, 2 cups green beans, 1 cup corn<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-igefxa5ipdI/TboQcKj_DfI/AAAAAAAAAlc/9MEDtAPMp14/s1600/007.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-igefxa5ipdI/TboQcKj_DfI/AAAAAAAAAlc/9MEDtAPMp14/s320/007.JPG" alt="" id="BLOGGER_PHOTO_ID_5600807162646302194" border="0" /></a>holy vegetables.<br />think i got my veggie servings covered.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-yZn4ZD5eOu8/TboQb8vPEjI/AAAAAAAAAlU/L7Z6mBmxMRA/s1600/008.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-yZn4ZD5eOu8/TboQb8vPEjI/AAAAAAAAAlU/L7Z6mBmxMRA/s320/008.JPG" alt="" id="BLOGGER_PHOTO_ID_5600807158935392818" border="0" /></a>sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com1tag:blogger.com,1999:blog-9133050027553009368.post-55369593552664293672011-04-28T10:00:00.004-05:002011-04-28T10:37:23.688-05:00yeah, just an allergic reaction to the universe.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-R3ibcQN0YSY/TbmCuJQiwfI/AAAAAAAAAlM/TNT9tWB3aOQ/s1600/tumblr_ljvfk3o2CH1qj4mmko1_500.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 236px;" src="http://2.bp.blogspot.com/-R3ibcQN0YSY/TbmCuJQiwfI/AAAAAAAAAlM/TNT9tWB3aOQ/s320/tumblr_ljvfk3o2CH1qj4mmko1_500.jpg" alt="" id="BLOGGER_PHOTO_ID_5600651340882821618" border="0" /></a>anyone else miss the OC as much as i do? it kind of lost its' viewers after marissa died. but where has she gone in the entertainment business? she tried that one show where she was a model addicted to drugs..(wait isn't that her real life?) but it flopped after episode 1. i watched it, it sucked.<br />the OC was the best. i do love gossip girl, but miss the comic relief of seth cohen. adam brody is definitely number one for celebrity guy crushes that i have.<br />at least i still see him doing movies (scream 4 - has anyone seen it?!) and same with rachel bilson. oh and ryan...hes on some show where he plays a cop i think.<br /><br />anyway even though all my friends made fun of me for being so obsessed with this show - i have all 4 seasons and still watch them constantly - it was a great time in my life. i wanted to live their lives, no matter how dramatic it was. i wanted to wake up and be able to go to the beach whenever i wanted. still do. i still envy people who get to have beautiful weather and a huge ass house.<br /> iowa isn't cutting it for me anymore. even though i think it's really "safe" here and the cost of living is very manageable compared to other states, this gloomy-ness is killing me. i woke up before 8 am today and haven't moved from my bed. it's now 10:30. the sun makes me want to go outside and embrace it. and i miss it. and im not going to see it for another week if that. boo. :( im done complaining now.<br /><br />yesterday's eats:<br />lunch was a turkey sandwich on a sandwich thin. (smart deli "soy" turkey, tomato slice, mustard, sandwich thin)<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-UA4fbRpte2I/TbmBqv3-MpI/AAAAAAAAAk8/ug-wHUAzZoM/s1600/001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-UA4fbRpte2I/TbmBqv3-MpI/AAAAAAAAAk8/ug-wHUAzZoM/s320/001.JPG" alt="" id="BLOGGER_PHOTO_ID_5600650183017640594" border="0" /></a>dinner was fab.<br />shrimp pasta. baked shrimp brushed lightly with olive oil, whole wheat spirals, vodka sauce, and broccoli.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-M9R2sCZkEx4/TbmBqdi7kqI/AAAAAAAAAk0/QgpLjKRJrEA/s1600/002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-M9R2sCZkEx4/TbmBqdi7kqI/AAAAAAAAAk0/QgpLjKRJrEA/s320/002.JPG" alt="" id="BLOGGER_PHOTO_ID_5600650178097549986" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-uQdvZrDaMAo/TbmBpwbf8aI/AAAAAAAAAks/nSqFM_81bJ0/s1600/003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://2.bp.blogspot.com/-uQdvZrDaMAo/TbmBpwbf8aI/AAAAAAAAAks/nSqFM_81bJ0/s320/003.JPG" alt="" id="BLOGGER_PHOTO_ID_5600650165986783650" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-C6PtbLPwqW4/TbmBpnW1wJI/AAAAAAAAAkk/aJmHlNakshw/s1600/004.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-C6PtbLPwqW4/TbmBpnW1wJI/AAAAAAAAAkk/aJmHlNakshw/s320/004.JPG" alt="" id="BLOGGER_PHOTO_ID_5600650163551322258" border="0" /></a>i also had unpictured greek yogurt with honey and a dip into the peanut butter jar.<br /><br />this morning i woke up so sore.<br />not good because i have to shadow two classes today that are both half step and half strength. and im teaching during one of them! im teaching a half hour of strength today. im so freaking nervous. but i have to be confident.<br /><br />this mornings brekkie: 1 cup fiber one + 1/2 cup natural cinnamon squares, 1 cup almond milk, 1 cup frozen berries<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/-4bdhpXcKzRM/TbmBq8veF4I/AAAAAAAAAlE/AcpSLDcRKGE/s1600/Image1.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://1.bp.blogspot.com/-4bdhpXcKzRM/TbmBq8veF4I/AAAAAAAAAlE/AcpSLDcRKGE/s320/Image1.jpg" alt="" id="BLOGGER_PHOTO_ID_5600650186471643010" border="0" /></a>see what i mean about not leaving my bed. i was even too lazy to grab my camera and used my webcam for this breakfast. weak.sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com0tag:blogger.com,1999:blog-9133050027553009368.post-88191240259488796242011-04-27T10:18:00.004-05:002011-04-27T10:48:30.625-05:00eggs for breakfast never happens.i actually woke up to my 5:15 alarm this morning. every ounce of me wanted to keep sleeping, but i have to re-train my body to get up that early. it's used to 6, but not that extra 45 minutes.<br />it probably didn't help that i took a 2.5 hour nap yesterday, worked out until 8:30 pm, and didn't finally crash until after 10:30pm.<br />also, i randomly woke up at 2:30 this morning wondering if it was time for me to get up. i think i heard birds chirping. maybe that was just my dream because it still feels like winter around here.<br />i can't wait for the day i don't have to wear a coat.<br />or turn the heat on in my car.<br />luckily it's supposed to be a little better today, but the sun doesn't want to show his face.<br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-j-NGdE-LogQ/Tbg0XhJaIqI/AAAAAAAAAkE/juxpG8MWeeA/s1600/002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-j-NGdE-LogQ/Tbg0XhJaIqI/AAAAAAAAAkE/juxpG8MWeeA/s320/002.JPG" alt="" id="BLOGGER_PHOTO_ID_5600283715274678946" border="0" /></a>anyway, i got up & went to boot camp.<br />it was suzi's day and she loves her core work.<br />"it's bikini season soon!" is her reasoning. even though she focused on core a lot last session too.<br /><br />today we did legs+core.<br /><br />for legs we did 4 different exercises with 2 sets. first set was for 30 sec, second was 45 sec.<br /><br />#1: squats w/ kettlebell (i used 20 lb)<br /><br />shuffle 1 lap (switch direction half way through)<br /><br />#2: alternating step-ups with 10 lb weights at side<br /><br />shuffle 1 lap (switch direction half way through)<br /><br />#3: single legged dead-lift w/ kettlebells<br /><br />partner bear crawl (one person does bear crawl all the way down the track while the other person has a resistance band around your waist pulling the person doing the bear crawl)<br />THIS SUCKED.<br /><br />#4: lunges with barbell (i had 25 lbs)<br /><br />10 burpees in between each set<br /><br />then we did it all over again!<br /><br />suzi wasn't my friend this morning.<br /><br />and then we did core:<br />12 jack knifes each side<br />20 bicycle crunches each side<br />30 toe touches (10 normal, 10 with legs crossed each side)<br />10 scissors down and up<br />all x2<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-qOn5NwoMOoU/Tbg0XOXPjuI/AAAAAAAAAj8/GbMnD76unOw/s1600/003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://2.bp.blogspot.com/-qOn5NwoMOoU/Tbg0XOXPjuI/AAAAAAAAAj8/GbMnD76unOw/s320/003.JPG" alt="" id="BLOGGER_PHOTO_ID_5600283710232432354" border="0" /></a>after laying on the track ready to heel over and die, i came home and made EGGS for breakfast.<br />this never happens.<br />i never crave eggs for breakfast.<br />maybe it was all the pumping iron that made me yearn for protein.<br />or that it's on my meal plan for today.<br />either way, ill take it.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-6zKoBOpRhIM/Tbg0WyZZYvI/AAAAAAAAAj0/F7kcoFg4D6A/s1600/004.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-6zKoBOpRhIM/Tbg0WyZZYvI/AAAAAAAAAj0/F7kcoFg4D6A/s320/004.JPG" alt="" id="BLOGGER_PHOTO_ID_5600283702725272306" border="0" /></a>4 egg whites seasoned with paprika, garlic powder[not salt], basil, and pepper.<br />added a handful of spinach for added nutrients.<br /><br />1 slice ezekiel bread with 1/2 tbsp natural pb<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/-EgurePK5ZcQ/Tbg0WhSo7lI/AAAAAAAAAjs/X-M2iuG8llo/s1600/005.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/-EgurePK5ZcQ/Tbg0WhSo7lI/AAAAAAAAAjs/X-M2iuG8llo/s320/005.JPG" alt="" id="BLOGGER_PHOTO_ID_5600283698133528146" border="0" /></a>handful of candy. okay, vitamins.<br />these would be really bad tasting(and smell) candy.<br />CLA, thermogenic push, biotin, and vitamin b complex<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/-wgTdlAR3Or0/Tbg0YE8CN0I/AAAAAAAAAkM/9FKhjkDDQAQ/s1600/001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/-wgTdlAR3Or0/Tbg0YE8CN0I/AAAAAAAAAkM/9FKhjkDDQAQ/s320/001.JPG" alt="" id="BLOGGER_PHOTO_ID_5600283724882261826" border="0" /></a>CLA contains fatty acids and helps with keeping the fat off your hips, waist, and thighs (apparently.)<br />thermogenic push is to help with my fat burn.<br />biotin is a good vitamin for healthy hair, skin, and nails.<br />and vitamin b complex helps turn food into energy.<br /><a href="http://4.bp.blogspot.com/-_KXoAk6vOvM/Tbg2bFWZdCI/AAAAAAAAAkU/Q3oOST4qULo/s1600/007.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-_KXoAk6vOvM/Tbg2bFWZdCI/AAAAAAAAAkU/Q3oOST4qULo/s320/007.JPG" alt="" id="BLOGGER_PHOTO_ID_5600285975555699746" border="0" /></a>snack #1 (approximately 3.5 hours after breakfast):<br />20 baby carrots, 2 celery stalks, 1 tbsp hummus<br /><a href="http://2.bp.blogspot.com/-TZksDez9mts/Tbg2bYgiyZI/AAAAAAAAAkc/1UTsHIJdvK0/s1600/006.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://2.bp.blogspot.com/-TZksDez9mts/Tbg2bYgiyZI/AAAAAAAAAkc/1UTsHIJdvK0/s320/006.JPG" alt="" id="BLOGGER_PHOTO_ID_5600285980698528146" border="0" /></a>gotta love veggies.<br />what's funny is, my room-mate came into the kitchen as i was preparing this and said "you and your healthy shit." haha made me smile.<br />at least im known for something good.<br /><br />off to shower, read, and head to work.sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com0tag:blogger.com,1999:blog-9133050027553009368.post-2954458509089730182011-04-26T22:00:00.003-05:002011-04-26T22:17:05.746-05:00plyo+abs, training, day one successi thought today was going to be a huge bust because i turned off my 5:15 am alarm and refused to get up for hot yoga.<br />instead, i made breakfast, wrote that blog, did some much needed reading for school, and contemplated on going to class. had everything ready and didn't go.<br />say hello to snack number #1:<br />1 cup nonfat greek yogurt with 1 tbsp honey & 10 almonds.<br /><br /><a href="http://1.bp.blogspot.com/-u4UEv2ajli8/TbeH4uw1VlI/AAAAAAAAAjM/AzL3QbAVs2o/s1600/003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/-u4UEv2ajli8/TbeH4uw1VlI/AAAAAAAAAjM/AzL3QbAVs2o/s320/003.JPG" alt="" id="BLOGGER_PHOTO_ID_5600094070353778258" border="0" /></a>it's in my to-go stay fit container because i thought i was actually going to go to class. yeah no.<br />i did go to my human biology lab though! we learned about hormones and what not. oh and contraception even though i could probably tell you everything about that from many years of learning.<br />when i stop and think about it though, some countries and even schools in our own country don't teach about birth control. everyone should have a right to have knowledge about contraception and effective family planning.<br /><br />before i went to lab i had this for lunch.<br />2 cups spinach with a couple mushrooms, diced tomato, and 4 oz grilled chicken topped with 2 tbsp balsamic vinegar. i didn't think i'd like balsamic vinegar plain, but added so much flavor with so little calories and fat like most dressings involve.<br /><a href="http://4.bp.blogspot.com/-D5lwYMVfKjQ/TbeH5O6OvoI/AAAAAAAAAjU/Ha7Qw56PMUU/s1600/004.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-D5lwYMVfKjQ/TbeH5O6OvoI/AAAAAAAAAjU/Ha7Qw56PMUU/s320/004.JPG" alt="" id="BLOGGER_PHOTO_ID_5600094078983126658" border="0" /></a><br />when i got home for lab i did a little internet surfing and had snack number 2:<br />[not pictured] banana w/ 1 tbsp peanut butter and 1 raspberry chobani yogurt.<br />i thought i was going to head to the gym after that. instead i laid down in my room and passed out for almost 2.5 hours! i couldnt believe it. i guess my body needed that sleep.<br />i woke up frantically and got ready and headed to the gym i work at.<br />i did a plyometric and ab circuit (from <a href="http://bessbefit.com/">bess</a>) and that took about 40 minutes and definitely kicked my butt. afterwards i wrote out a 30 min. strength routine that im going to teach thursday and practiced that along with a couple step combinations.<br /><br />by the time i was done with that i headed home for a late dinner.<br /><br />1 medium sweet potato, 1/2 cup chickpeas, and 2 cups steamed broccoli drizzled with mustard.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-jwbVZslKGww/TbeH5kp76XI/AAAAAAAAAjc/ez0xayG0KpQ/s1600/005.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-jwbVZslKGww/TbeH5kp76XI/AAAAAAAAAjc/ez0xayG0KpQ/s320/005.JPG" alt="" id="BLOGGER_PHOTO_ID_5600094084820363634" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/-u4UEv2ajli8/TbeH4uw1VlI/AAAAAAAAAjM/AzL3QbAVs2o/s1600/003.JPG"><br /></a>that actually filled me up a lot, but i needed something sweet like usual. (where did this need for sweet come from? i used to never have a sweet tooth!)<br />i made a "protein" muffin. part of my meal plan is to have a vitatop, but those are so expensive i decided to make my own.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-vfwwMZCs2jE/TbeH55QbI6I/AAAAAAAAAjk/58m8bB8htBM/s1600/006.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-vfwwMZCs2jE/TbeH55QbI6I/AAAAAAAAAjk/58m8bB8htBM/s320/006.JPG" alt="" id="BLOGGER_PHOTO_ID_5600094090350502818" border="0" /></a>3 tbsp liquid egg whites, 2 tbsp peanut flour, 3 tbsp applesauce(unsweetened), 1 tsp stevia, 1/2 tsp baking powder. microwave for about 3 minutes. topped with 1 tsp of natural pb.<br />oh my gosh. uh-may-zing.<br /><br />time for sleep. boot camp again in the morning followed by hot yoga(maybe).<br />check ya later.sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com0tag:blogger.com,1999:blog-9133050027553009368.post-7562510798621488412011-04-26T07:41:00.004-05:002011-04-26T09:29:29.503-05:00numero uno<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/-Wj2fHbPucog/TbbA21VpEDI/AAAAAAAAAjE/iAbId-lh3l0/s1600/z219977413.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/-Wj2fHbPucog/TbbA21VpEDI/AAAAAAAAAjE/iAbId-lh3l0/s320/z219977413.jpg" alt="" id="BLOGGER_PHOTO_ID_5599875234945110066" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-cwoOkvoT-G4/Tba9vNvP3FI/AAAAAAAAAi0/0u_tOKCuei0/s1600/001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-cwoOkvoT-G4/Tba9vNvP3FI/AAAAAAAAAi0/0u_tOKCuei0/s320/001.JPG" alt="" id="BLOGGER_PHOTO_ID_5599871805521124434" border="0" /></a>day one of my meal plan!<br />breakfast: oatmeal made with 1/4 cup oats, 3/4 cup water, 1 scoop vanilla protein powder, 1 small chopped green apple, sprinkle of cinnamon, and 1 tbsp of peanut butter stirred in at the end.<br /><br />um, wow. i'm full.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-twCP07B8NxU/Tba9vsGjShI/AAAAAAAAAi8/_xh-r8702z8/s1600/002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://2.bp.blogspot.com/-twCP07B8NxU/Tba9vsGjShI/AAAAAAAAAi8/_xh-r8702z8/s320/002.JPG" alt="" id="BLOGGER_PHOTO_ID_5599871813671930386" border="0" /></a>morning snack will be a cup of nonfat greek yogurt w/ tbsp honey & 10 almonds.<br />for lunch it will be a spinach salad w/ grilled chicken & balsamic vinegar.<br /><br />i better get ready. im actually going to class today. everyone watch out... i'm about to be a good student!<br />:)<br /><br />ok. so scratch that. i didn't get ready in time to catch the bus.<br />and i teach everything to myself in that class anyway.<br />it's social & personality development. and almost every single topic is common sense knowledge. for the final the topics are: development of morality, sex/gender differences in development, and effects of family on development.<br />i've gotten an A on both exams already and i usually study the night before.<br />oh the life of a college student.<br /><br />it's health psychology i'm more worried about. i got a C on the first exam & i have never even missed a class this semester. i guess it's just way to much information to remember.<br /><br />human biology is meh. i dont expect to do any better than what i have been because his exams are awful.<br /><br />anyway..i forgot to mention how bootcamp was yesterday.<br />i literally threw up in my mouth. usually i eat half a banana about 45 minutes before class starts, but i was running late, didn't have any bananas, and shoved a half of an odwalla bar down my throat on the drive there. [i get really dizzy if i dont have food before a tough work out.]<br />so this work out was tough. my heart rate never went below 150 and stayed around 162.<br /><br />the work out was called a "10 to 1". You do each exercise in each set 10 times, then 9 times, all the way down to one and then either run or do stairs in between each set.<br /><br />3 lap run - warm up<br /><br />set #1:<br />goblet squat (i used a 10 lb dumbbell)<br />pushups (i didn't do any girl ones!)<br />tricep dips off bench<br /><br />run 3 laps<br /><br />set #2:<br />burpees<br />prisoner lunges<br />spider planks<br /><br />6 sets of stairs<br /><br />set #3:<br />seal jacks<br />renegade rows (w/ 8 lb dumbbells)<br />situps<br /><br />run 3 laps, 3 sets of stairs<br /><br />i threw up in the middle of set 3. but kept on fighting!<br /><br />i also did hot yoga yesterday.<br /><br />for todays work out, ill probably run and practice for the class im teaching on thursday.sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com0tag:blogger.com,1999:blog-9133050027553009368.post-8997475908505726972011-04-25T08:19:00.003-05:002011-04-25T11:28:08.350-05:008 week goals8 week boot camp started today.<br />this is my second session & i'm going to work much harder this time around.<br />with school ending in 3 weeks and vacations+bikinis+sun! coming soon..i really want to work on my eating and exercise goals.<br /><br />our challenge of the week this week is to publicly announce our goals for these next 8 weeks. perfect, since i was planning on it anyway. :)<br />the following goals are for 4/25-6/17.<br />i leave for colorado june 18th and we are planning on going mountain biking, white water rafting, and spending a lot of time in swimsuits outside so this is a perfect end to my 8 weeks.<br /><br />goal #1:<br />- stick with my running training.<br />i'm following a plan to get myself to run a half-marathon. i'll probably do a few races this summer to also focus on.<br /><br /><a href="http://2.bp.blogspot.com/-lEOifgxdHbc/TbV1F1bT9tI/AAAAAAAAAiE/hd6-aWDJm2Y/s1600/m_FI010107FITOP001.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="http://2.bp.blogspot.com/-lEOifgxdHbc/TbV1F1bT9tI/AAAAAAAAAiE/hd6-aWDJm2Y/s320/m_FI010107FITOP001.jpg" alt="" id="BLOGGER_PHOTO_ID_5599510454806509266" border="0" /></a>goal #2: get stronger.<br />- i do cardio. i do weights. i want to maintain the strength i have from both and get even stronger. i love feeling strong.<br /><a href="http://3.bp.blogspot.com/-yss7Qxp79M4/TbWgA1to_PI/AAAAAAAAAis/hVgrMvtiufg/s1600/yoga.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://3.bp.blogspot.com/-yss7Qxp79M4/TbWgA1to_PI/AAAAAAAAAis/hVgrMvtiufg/s320/yoga.jpg" alt="" id="BLOGGER_PHOTO_ID_5599557647984033010" border="0" /></a>goal #3:<br />-drink more tea. i dont hate tea, i just never think about it. i feel like caffeine "wakes me up" more than tea. but tea doesn't dehydrate. and tea is full of fat-burning antioxidants. and there's nothing wrong with drinking a whole pot of tea compared to a full pot of coffee.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-uhiQUrICtKk/TbV1GmSFJUI/AAAAAAAAAiU/MLE7OgBrxH4/s1600/z218595666.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 229px;" src="http://3.bp.blogspot.com/-uhiQUrICtKk/TbV1GmSFJUI/AAAAAAAAAiU/MLE7OgBrxH4/s320/z218595666.jpg" alt="" id="BLOGGER_PHOTO_ID_5599510467921126722" border="0" /></a><br />goal #4: take more pictures.<br /><a href="http://4.bp.blogspot.com/-0yhb6Qlybss/TbWgAZVfYII/AAAAAAAAAik/hAcfiKQd7LM/s1600/m220182726.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 218px;" src="http://4.bp.blogspot.com/-0yhb6Qlybss/TbWgAZVfYII/AAAAAAAAAik/hAcfiKQd7LM/s320/m220182726.jpg" alt="" id="BLOGGER_PHOTO_ID_5599557640366547074" border="0" /></a>goal #5: laugh more.<br />spend time with friends more.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-QcW7O5PvZRY/TbV1GN9PE8I/AAAAAAAAAiM/ALseYvBob8w/s1600/tumblr_lk6ys0FqFp1qa8rqbo1_500.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 267px;" src="http://3.bp.blogspot.com/-QcW7O5PvZRY/TbV1GN9PE8I/AAAAAAAAAiM/ALseYvBob8w/s320/tumblr_lk6ys0FqFp1qa8rqbo1_500.jpg" alt="" id="BLOGGER_PHOTO_ID_5599510461391246274" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-AcWLydkObZA/TbV1G8PJxGI/AAAAAAAAAic/1yNpizHSKJA/s1600/217783_1406832808866_1173780558_31365016_447189_n-1.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 269px;" src="http://4.bp.blogspot.com/-AcWLydkObZA/TbV1G8PJxGI/AAAAAAAAAic/1yNpizHSKJA/s320/217783_1406832808866_1173780558_31365016_447189_n-1.jpg" alt="" id="BLOGGER_PHOTO_ID_5599510473814426722" border="0" /></a><br />along with these goals, i want to continue to eat healthy and not mindlessly eat. when i snack, i inhale. i really need to learn how to eat intuitively so that will be a main focus.<br />also bess from over at <a href="http://www.bessbefit.com">bessbefit</a> is sending me a training plan with workouts and a "diet" to help me maintain my goals.<br /><br />:)sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com0tag:blogger.com,1999:blog-9133050027553009368.post-59163101158478714882011-04-20T14:54:00.007-05:002011-04-20T20:26:31.904-05:00get your fash-on<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-gI5rsXsv17Y/Ta9VVi7uEEI/AAAAAAAAAhc/O5b44yB8ENY/s1600/008.JPG"><br /></a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-z1L7okPqF9s/Ta88Z4w7gbI/AAAAAAAAAhU/gs41ZdMjWN4/s1600/w217220426.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 215px;" src="http://4.bp.blogspot.com/-z1L7okPqF9s/Ta88Z4w7gbI/AAAAAAAAAhU/gs41ZdMjWN4/s320/w217220426.jpg" alt="" id="BLOGGER_PHOTO_ID_5597759277276823986" border="0" /></a>nutella may or may not be my prince is disguise.<br />it's okay to be in love with a spread, right?<br />im sorry peanut butter, i cheated on you.<br /><br />today has been nothing but a big sweat sesh.<br />no wonder i have friends on my face. but these aren't "true" friends. say hello to pimple #1, 2, 3, and 4. hopefully they don't stay too long. i only have a few extra blankets and pillows in this apartment.<br /><br />back to my workouts.<br />alarm goes off @ 5:13. yes i like waking up at odd numbers.<br />take advantage of free bootcamp this week or go back to bed?<br />ugh my body wants to get up. thanks a lot, stupid alarm.<br /><br />go to bootcamp and get my butt handed to me a silver platter by miss suzi. who looks all nice and innocent but inside wants to make all of us suffer. congrats suzi, you did me in.<br />if that wasn't enough, i went to hot yoga not even two hours later. [only hot yoga, no power, no vinyasa, i would have died...and that wouldn't be a very fun way to die.]<br />then.....insert morning snackage here.....and off to "learn" by taking a muscle mix class combined with 30 minutes of step and 30 minutes strength.<br />my muscles are done for the day.<br /><br />now i need to exercise my brain for this biology exam tomorrow. barf.<br /><br />my 2:30 p.m. lunch did not make me barf (may look like it), however. it was one of the best i've had.<br /><br />i got the recipe from Lee over at <a href="http://www.fitfoodiefinds.com/">fitfoodiefinds</a>! (that girl has some great recipes)<br /><br />it was a <a href="http://www.fitfoodiefinds.com/2010/11/frittata-flop.html">Salmon & Vegetable Frittata</a>!<br /><br />i adapted a little changes, but mostly stuck with the original.<br /><br /><div style="text-align: center;">Salmon & Veggie Frittata<br />(<span style="font-style: italic;">serves 1)<br /><br />3 oz salmon filet<br />1/2 yellow squash<br />1 egg & 3 T egg whites<br />1/2 T seasoning of choice (i used Mrs. Dash Fiesta Lime)<br />2 mushrooms<br />1/2 cup broccoli<br /><br /></span><div style="text-align: left;">Preheat oven to broil. Chop veggies & saute them until tender. Add diced salmon and seasoning. Cook for 1-2 minutes on medium heat. Turn skillet to medium/low heat and add egg mixture and cook for about 3 minutes. Put entire skillet into the oven and broil for 1-2 minutes. Keep an eye on it so it doesn't burn!<br /><br />I sprinkled some feta cheese on top. delish.<br /></div><span style="font-style: italic;"><br /></span></div><br /><a href="http://3.bp.blogspot.com/-TBmq6r2eBqs/Ta9VXSkEmQI/AAAAAAAAAh0/MSXh0nWFYNA/s1600/004.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-TBmq6r2eBqs/Ta9VXSkEmQI/AAAAAAAAAh0/MSXh0nWFYNA/s320/004.JPG" alt="" id="BLOGGER_PHOTO_ID_5597786720453302530" border="0" /></a><br />and had some sweet potato "fries" on the side.<br /><a href="http://1.bp.blogspot.com/-2vwFgyzhLuY/Ta9VX-SkcjI/AAAAAAAAAh8/RH7iB8Ej2Uo/s1600/003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/-2vwFgyzhLuY/Ta9VX-SkcjI/AAAAAAAAAh8/RH7iB8Ej2Uo/s320/003.JPG" alt="" id="BLOGGER_PHOTO_ID_5597786732191052338" border="0" /></a><br /><br />Be yourself. What a cliché, we hear it over & over in literature, fairy tales, songs, but we still don't get it. It might be because we dream, we don't worry whether the dream is worthy of us, but if we're worthy of the dream. So we lose our identities in order to chase what we want, but if we can stay proud of who we are & not run from ourselves, then maybe your dreams, like a prince with a glass slipper, will come find us.<br /><br />here's my outfit from today. i felt like it needed to be presented because it's different from the yoga pants & t-shirt look i usually rock every single day.<br />not even kidding.<br /><br /><a href="http://3.bp.blogspot.com/-XYXmPpWyau8/Ta9VWQt8IMI/AAAAAAAAAhs/f674Tz-5UIU/s1600/005.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 214px; height: 320px;" src="http://3.bp.blogspot.com/-XYXmPpWyau8/Ta9VWQt8IMI/AAAAAAAAAhs/f674Tz-5UIU/s320/005.JPG" alt="" id="BLOGGER_PHOTO_ID_5597786702777950402" border="0" /></a>time for a hair-cut geeez<br /><a href="http://4.bp.blogspot.com/-HzGvJck8SpE/Ta9VWGnyS5I/AAAAAAAAAhk/62JL0EU1Bn4/s1600/007.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-HzGvJck8SpE/Ta9VWGnyS5I/AAAAAAAAAhk/62JL0EU1Bn4/s320/007.JPG" alt="" id="BLOGGER_PHOTO_ID_5597786700067785618" border="0" /></a><br /><a href="http://2.bp.blogspot.com/-gI5rsXsv17Y/Ta9VVi7uEEI/AAAAAAAAAhc/O5b44yB8ENY/s1600/008.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 214px; height: 320px;" src="http://2.bp.blogspot.com/-gI5rsXsv17Y/Ta9VVi7uEEI/AAAAAAAAAhc/O5b44yB8ENY/s320/008.JPG" alt="" id="BLOGGER_PHOTO_ID_5597786690487717954" border="0" /></a>sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com0tag:blogger.com,1999:blog-9133050027553009368.post-56406975228874740012011-04-15T07:46:00.001-05:002011-04-15T08:05:46.490-05:00have less. do more. be more.don't pay attention to my "menu" towards the top of my page. im still working on it.<br />and im too frustrated to figure it out right now.<br />im about to go to hot power yoga in a half hour so im focusing on hydrating myself :)<br /><br />so yesterday (besides the spoonful of frosting) clean eating was a success.<br />i forgot to drink my nightly cup of tea though!<br />must remember this today.<br /><br />be back later with a better post.<br />:)sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com0tag:blogger.com,1999:blog-9133050027553009368.post-29824656366056498812011-04-14T14:40:00.004-05:002011-04-14T21:44:49.031-05:00no this is not blood.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-2PMd1AiWO64/TadO5FgujKI/AAAAAAAAAg8/kWG135ZDJuk/s1600/002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-2PMd1AiWO64/TadO5FgujKI/AAAAAAAAAg8/kWG135ZDJuk/s320/002.JPG" alt="" id="BLOGGER_PHOTO_ID_5595527804670086306" border="0" /></a>we decided on...<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-W5XZS392oKg/TadO4-PWRFI/AAAAAAAAAg0/dh-TrFCOeTc/s1600/003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 214px; height: 320px;" src="http://3.bp.blogspot.com/-W5XZS392oKg/TadO4-PWRFI/AAAAAAAAAg0/dh-TrFCOeTc/s320/003.JPG" alt="" id="BLOGGER_PHOTO_ID_5595527802718143570" border="0" /></a>red velvet cupcakes!<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-sf05c8oDjfA/TadO5XBQpVI/AAAAAAAAAhE/m1u-yOL1ZnY/s1600/001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-sf05c8oDjfA/TadO5XBQpVI/AAAAAAAAAhE/m1u-yOL1ZnY/s320/001.JPG" alt="" id="BLOGGER_PHOTO_ID_5595527809369941330" border="0" /></a><a href="http://1.bp.blogspot.com/-4oMd-spUWpI/TadOaD3HCuI/AAAAAAAAAgs/dEk2izYm0O8/s1600/004.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/-4oMd-spUWpI/TadOaD3HCuI/AAAAAAAAAgs/dEk2izYm0O8/s320/004.JPG" alt="" id="BLOGGER_PHOTO_ID_5595527271651150562" border="0" /></a>i just wanted sprinkles. thats why i wanted to bake cupcakes. i only had one. surprisingly. did have a spoonful of cream cheese frosting though....<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-YqnoOEOF8U4/TadOZoSGImI/AAAAAAAAAgk/iJw_oYMFMCI/s1600/005.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://2.bp.blogspot.com/-YqnoOEOF8U4/TadOZoSGImI/AAAAAAAAAgk/iJw_oYMFMCI/s320/005.JPG" alt="" id="BLOGGER_PHOTO_ID_5595527264248144482" border="0" /> </a>glad i decided to start my clean eating today and not yesterday.<br />or i would have failed in an hour.<br />except now i have these cupcakes staring at me in the face just feet away in the kitchen. saying EAT ME. well im not Alice from alice in wonderland...i have a little bit more self control than that.<a href="http://3.bp.blogspot.com/-e-kxmv8kgO8/TadSHrJHm-I/AAAAAAAAAhM/8cKqAVA_atw/s1600/tumblr_lioa55XDEA1qcyw9po1_500.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 169px;" src="http://3.bp.blogspot.com/-e-kxmv8kgO8/TadSHrJHm-I/AAAAAAAAAhM/8cKqAVA_atw/s320/tumblr_lioa55XDEA1qcyw9po1_500.jpg" alt="" id="BLOGGER_PHOTO_ID_5595531353824664546" border="0" /></a><br />hmph....except i have a problem. where the heck should i take the leftovers? seems rude to take them to the gym i work at. trash just seems wasteful..<br />i guess i can wait until sunday when i work at the coffeeshop. people there like cupcakes. who doesnt think sugary sweets goes well with coffee? crazy people, that's who.<br /><br />on to my lunch.<br />my freezer is so stocked that i feel like my refrigerator is just going to stop working one day. so i thought i should probably use something out of there to incorporate my lunch.<br />and i came up with ground beef. because i also want to get rid of that in hopes of never buying it again. i dont even like beef, wtf?<br /><br />but after a hard sweat sesh (half step, half strength again)..meat didn't sound so bad.<br />hopefully my stomach doesn't yell at me.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-sY32gkb2MAE/TadOZX_4HCI/AAAAAAAAAgc/rykLCFgEKUQ/s1600/006.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-sY32gkb2MAE/TadOZX_4HCI/AAAAAAAAAgc/rykLCFgEKUQ/s320/006.JPG" alt="" id="BLOGGER_PHOTO_ID_5595527259876760610" border="0" /></a>i went with a midwest specialty. maid-rites.<br />if you've never heard of them, its essentially a loose meat sandwich. i diced up some onions to brown with the lean beef and seasoned it with onion powder, garlic powder, and paprika.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/--UWPmjaf5Ac/TadOZHm-GRI/AAAAAAAAAgU/MJ4EoDx-abw/s1600/007.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/--UWPmjaf5Ac/TadOZHm-GRI/AAAAAAAAAgU/MJ4EoDx-abw/s320/007.JPG" alt="" id="BLOGGER_PHOTO_ID_5595527255477328146" border="0" /></a>put it on a whole wheat bagel thin, with some low sugar ketchup, mustard, mozz cheese, a mushroom, and romaine lettuce.<br />definitely have to eat maid-rites with a fork, p.s.<br /><br />on the side i had leftover sweet potato that i roasted yesterday.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-D-sNGsNkKQc/TadOY2EjL6I/AAAAAAAAAgM/Ka6mSOAc2eo/s1600/008.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-D-sNGsNkKQc/TadOY2EjL6I/AAAAAAAAAgM/Ka6mSOAc2eo/s320/008.JPG" alt="" id="BLOGGER_PHOTO_ID_5595527250769555362" border="0" /></a>1000 times better than any fast-food lunch. mcdonalds aint got nothin' on me.<br /><br />oh! i forgot to mention that ashton kutcher was in iowa city the other day. (he's originally from cedar rapids, iowa..which is where i'm from too)<br />too bad i missed him! ugh people in my classes were talking about it all day....<br />i hate when i miss something exciting like that.<br />plus, it doesnt help that im a little obsessed with the guy.<br /><br />okay...so far for my eat clean plan<br /><br />breakfast: 1/3 cup oats, 1 tbsp nut butter, 1 cup almond milk, 1/2 banana<br />24 oz water (1 liter)<br />2 cups black coffee<br /><br />morning snack: 1 pear<br />24 oz water (16 oz w/ lemon) - 1 liter<br /><br />lunch: maid-rite & 1/2 sweet potato<br /><br />1 1/3 grain servings<br />1/3 fat serving<br />2 protein servings<br />1.5 fruit serving<br />1 cup vegetable serving<br /><br />update..<br /><br />afternoon snack: 2 dried dates<br /><br />dinner: 2 eggs, 1 cup spinach, sprinkle of feta cheese, mushrooms, green peppers, yellow squash<br /><br />evening snacks: 2 no bake cake balls, spoonful of cream cheese frosting (AHH), yogurt w/ granola and strawberries<br /><br />protein: success<br />vegetables: success<br />fruit: success<br />fat: probably success<br />grains: almostsharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com0tag:blogger.com,1999:blog-9133050027553009368.post-30263938848119101722011-04-14T10:41:00.002-05:002011-04-14T10:56:17.012-05:00eat clean in a dirty worldTwo months.<br />two months until im colorado bound. for a week at least.<br />:)<br />im beyond ready for this vacation...i cannot wait to get out of iowa again. its a fun-sucker here. all i do is worry about school, work, life in general. i need breaks here and there to remind me there is still enjoyment left.<br /><br />even though i am mentally ready for colorado, im not physically comfortable with myself to be in a bikini i guess you could say.<br />so here's my goal.<br />eat clean. for these next two months.<br />i will abide by jackie warner's rules because i basically eat like this anyway, but it will help me actually follow something.<br />and i like the fact that she says to drink tea every night. maybe ill actually listen and do it. tea is good for the soul. and would help me not snack so much at night.<br /><br />so heres the plan:<br /><br />eat four 4 oz servings of "Detox proteins" a day. this will include....<br />basically any kind of fish, lean poultry, lean meats (this area won't be difficult for me...being i only eat chicken and fish)<br />low-fat dairy foods: greek yogurt, low-cal cheeses, low-fat cottage cheese, almond milk, low-fat ricotta cheese<br />eggs<br />beans & other legumes<br />whey protein<br /><br />detox carbohydrates:<br />3 cups of vegetables, 2 whole fruits, two 1 cup servings of whole grains<br /><br />detox fats:<br />2 tablespoons of clean oils, nut butters or nuts/seeds and 1/4 avocado<br /><br />selections: almonds, almond butter, avocado, brazil nuts, butter, flax, hazelnuts, olive oil, pb, pecans, pumpkin seeds, sesame seeds, sunflower seeds, walnuts, walnut oil<br /><br />she also recommends drinking 3 liters of water daily, particularly with lemon juice<br /><br />today so far...<br />breakfast: 1/3 cup oats, 1 tbsp nut butter, 1 cup almond milk, 1/2 banana<br />24 oz water (1 liter)<br />2 cups black coffee<br /><br />morning snack: 1 pear<br /><br />1/3 cup grains<br />1/3 fat serving<br />1 protein serving<br />1.5 fruit serving<br /><br />i will update throughout the day :)sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com0tag:blogger.com,1999:blog-9133050027553009368.post-3241629751798481242011-04-13T16:06:00.003-05:002011-04-13T16:22:44.528-05:00salad beasts<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-6bd5DiWqZ1Y/TaYSMwZrV5I/AAAAAAAAAf8/PlTeTBqp7Wc/s1600/019.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-6bd5DiWqZ1Y/TaYSMwZrV5I/AAAAAAAAAf8/PlTeTBqp7Wc/s320/019.JPG" alt="" id="BLOGGER_PHOTO_ID_5595179597414750098" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/--ktR0VZK-lM/TaYSNRKWe6I/AAAAAAAAAgE/Rml_BhBvuaM/s1600/018.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/--ktR0VZK-lM/TaYSNRKWe6I/AAAAAAAAAgE/Rml_BhBvuaM/s320/018.JPG" alt="" id="BLOGGER_PHOTO_ID_5595179606208838562" border="0" /></a>typical breakfast was oatmeal. been having oatmeal for the past week and im okay with that.<br />i use the volume trick by using a ton of liquid and chia seeds. it pumps up the surface area of only 1/3 cup of oats.<br />oh and i cant eat oatmeal without peanut butter. :)<br /><br />yesterday and todays lunch was a "salad beast"<br />today i roasted some sweet taters and made a mexican salad.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-f_HZd2XjVe8/TaYRE75v4dI/AAAAAAAAAfk/aCBG584Mh9U/s1600/004.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-f_HZd2XjVe8/TaYRE75v4dI/AAAAAAAAAfk/aCBG584Mh9U/s320/004.JPG" alt="" id="BLOGGER_PHOTO_ID_5595178363551474130" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-Q8sVudkt_CE/TaYREf6FasI/AAAAAAAAAfc/7rMZ8wn6kw0/s1600/005.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-Q8sVudkt_CE/TaYREf6FasI/AAAAAAAAAfc/7rMZ8wn6kw0/s320/005.JPG" alt="" id="BLOGGER_PHOTO_ID_5595178356036692674" border="0" /></a>so hard not to eat every single one before plopping them into my salad.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/-0nISX5R7RzM/TaYRD8qtPRI/AAAAAAAAAfU/9KHXf3f-sIg/s1600/006.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/-0nISX5R7RzM/TaYRD8qtPRI/AAAAAAAAAfU/9KHXf3f-sIg/s320/006.JPG" alt="" id="BLOGGER_PHOTO_ID_5595178346576952594" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-79AVzYemdDM/TaYRDk_owXI/AAAAAAAAAfM/jYRuJViV_MM/s1600/007.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-79AVzYemdDM/TaYRDk_owXI/AAAAAAAAAfM/jYRuJViV_MM/s320/007.JPG" alt="" id="BLOGGER_PHOTO_ID_5595178340222288242" border="0" /></a>yesterday had some tomatoes, feta, and the last of my leftover chickpea and spinach dish. (i got 5 servings outta that sucker!)<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-43gl-9RDODM/TaYRFE6q_OI/AAAAAAAAAfs/TFqlT84ONoI/s1600/003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-43gl-9RDODM/TaYRFE6q_OI/AAAAAAAAAfs/TFqlT84ONoI/s320/003.JPG" alt="" id="BLOGGER_PHOTO_ID_5595178365971266786" border="0" /></a><a href="http://3.bp.blogspot.com/-BFYSBYk22HA/TaYSMpJsjiI/AAAAAAAAAf0/bDviKck20aU/s1600/002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-BFYSBYk22HA/TaYSMpJsjiI/AAAAAAAAAf0/bDviKck20aU/s320/002.JPG" alt="" id="BLOGGER_PHOTO_ID_5595179595468672546" border="0" /></a><br />my body is on fire today.<br />yesterday i did that 3.5 mile run.<br />well today, i decided it'd be a good morning to run again. the weather is freaking amazing, why not!?<br />i started by walking 2 miles. (the neighborhood i chose has huge hills so i figured i'd follow my training plan and walk.) after my 2 miles were up, i was luckily on a flat road and pounded out another 2.5 miles before i was running out of time.<br />i ran home and rinsed off..and headed to a 12:00 "muscle mix" class at the rec center. holy crap it was hard. the personal training director was the instructor. and she kicked my butt.<br />and now my body is super sore. yoga in the morning? i think so.<br /><br />nikki didn't end up coming over last night to make cupcakes, so we're doing it tonight.<br />:)sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com0tag:blogger.com,1999:blog-9133050027553009368.post-41094640077034294722011-04-12T17:43:00.002-05:002011-04-12T17:49:31.430-05:00if a tree falls down in a forest and nobody is around.. does it make a sound?im feeling amazing today.<br />did a vinyasa hot yoga class this morning which rejuvenated me for the rest of the day.<br />went to my human biology lab and dissected an eye.<br />interesting to say the least.<br />then came home and ran 3.5 miles without stopping. and did it in 34 minutes. thats amazing, to me.<br />:) because i am NOT a runner.<br />yet.<br /><br />after that i had another protein cupcake to replenish my muscles and a fair share of salted peanuts.<br /><br />now im off to a dinner date with an old friend. well, not really "old" friend but i never see him anymore! his schedule is nuts. and mine doesnt really help the situation.<br />we're going to cheba hut. its a sandwich place that is centered all around weed. haha pretty amusing.<br /><br />laterrrsharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com1tag:blogger.com,1999:blog-9133050027553009368.post-75882047467667307722011-04-12T07:27:00.004-05:002011-04-12T07:55:04.826-05:00cupcakes galore<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-18NLel3_Oto/TaRGwynArAI/AAAAAAAAAeU/d_6_Oz5wfjY/s1600/z219783314.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 213px;" src="http://2.bp.blogspot.com/-18NLel3_Oto/TaRGwynArAI/AAAAAAAAAeU/d_6_Oz5wfjY/s320/z219783314.jpg" alt="" id="BLOGGER_PHOTO_ID_5594674441134058498" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-UeDu1i4iZ3Y/TaRGwmCy8TI/AAAAAAAAAeM/tVMGcDQ4E8Y/s1600/008.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-UeDu1i4iZ3Y/TaRGwmCy8TI/AAAAAAAAAeM/tVMGcDQ4E8Y/s320/008.JPG" alt="" id="BLOGGER_PHOTO_ID_5594674437760938290" border="0" /></a>i'd be lost without my morning cup of coffee. the inspirational mug makes my day that much better.<br />oh and i take it black now. i feel like a true grown up.<br /><br /><a href="http://3.bp.blogspot.com/-Zot80yic5j0/TaRGxcnjmnI/AAAAAAAAAec/RdJoaIboK64/s1600/001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-Zot80yic5j0/TaRGxcnjmnI/AAAAAAAAAec/RdJoaIboK64/s320/001.JPG" alt="" id="BLOGGER_PHOTO_ID_5594674452410636914" border="0" /></a><br /><br />check out this awesome snack i had yesterday. its a protein cupcake. no added sugar. hardly any carbs. pure amazing-ness in a cup. and kept me full for like 5 hours (i ate it right after lunch)<br /><br />recipe came from lauren over at <a href="http://www.biochemista.com/">biochemista.com</a><br /><br /><div style="text-align: center;"><span style="font-weight: bold;">Vanilla Protein Cupcake</span><br /><span style="font-style: italic;">serves 1</span><br /><br />1 scoop vanilla protein powder<br />1 egg white<br />1/2 t vanilla extract<br />baking powder, pinch<br />stevia packet<br />sea salt, tiny pinch<br />water, to moisten (hardly any!)<br /><br />microwave 1 minute and 30 seconds. but the cake will expand very quickly so stop the microwave in 30 second increments otherwise you will have a mess.<br />lesson learned.<br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-W-V4oBghhgU/TaRGxj5eGkI/AAAAAAAAAek/hudTc2Z1bvk/s1600/002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-W-V4oBghhgU/TaRGxj5eGkI/AAAAAAAAAek/hudTc2Z1bvk/s320/002.JPG" alt="" id="BLOGGER_PHOTO_ID_5594674454364822082" border="0" /></a>my "frosting" topping was plain nonfat greek yogurt sweetened with stevia and sprinkled with cinnamon.<br />the nutritional stats on this baby (without the "frosting) were 120 cals, 8.5g carbs, 4g fiber, and 19g protein. NICE.<br /><br />yesterdays work-out was awesome. besides the fact that i thought i pulled my quad because it hurt to walk. a bad hurt, not a good "i must have worked hard because im so sore" hurt. but i did some hot yoga, stretched it out and i feel much much better now.<br /><br />speaking of hot yoga.<br />i love it.<br />and im going again this morning. in an hour.<br />i better hydrate up because i almost passed out last night.<br /><br /><br /><a href="http://2.bp.blogspot.com/-OOS9zn3fnsc/TaRKiuTVEKI/AAAAAAAAAe0/lp_ackbEoG0/s1600/z219964760.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 213px;" src="http://2.bp.blogspot.com/-OOS9zn3fnsc/TaRKiuTVEKI/AAAAAAAAAe0/lp_ackbEoG0/s320/z219964760.jpg" alt="" id="BLOGGER_PHOTO_ID_5594678597506109602" border="0" /></a>i should probably start doing homework again.<br />i tried reading last night, i really did.<br />but 20 minutes in...my eyes shut.<br />whoops.<br />and i should probably stop watching so much gossip girl.<br /><a href="http://4.bp.blogspot.com/-HzMi8mNebQU/TaRKiCOFDWI/AAAAAAAAAes/a47TLcfOYGQ/s1600/tumblr_ljhcc3jAGr1qfp5jso1_500.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 213px;" src="http://4.bp.blogspot.com/-HzMi8mNebQU/TaRKiCOFDWI/AAAAAAAAAes/a47TLcfOYGQ/s320/tumblr_ljhcc3jAGr1qfp5jso1_500.jpg" alt="" id="BLOGGER_PHOTO_ID_5594678585672928610" border="0" /></a>but i love chuck bass.<br />its a problem.<br /><a href="http://2.bp.blogspot.com/-GObD1tTz6vo/TaRKij2Vf-I/AAAAAAAAAe8/8ZUUZEO8maA/s1600/z219965817.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 213px;" src="http://2.bp.blogspot.com/-GObD1tTz6vo/TaRKij2Vf-I/AAAAAAAAAe8/8ZUUZEO8maA/s320/z219965817.jpg" alt="" id="BLOGGER_PHOTO_ID_5594678594700148706" border="0" /></a>sense a theme with this post?<br />i made a healthy cupcake and then made you drool with photos of sugary sweet ones.<br />yeah, well sometimes in life you deserve a treat.<br />and so tonight i am making cupcakes with my friend nikki.<br />ill probably take some in to work. so that people who just spent an hour working out at the gym i work at can totally ruin it with one of these cupcakes.<br />okay..i probably shouldn't do that.<br /><br />laterrrsharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com0tag:blogger.com,1999:blog-9133050027553009368.post-56679134532697083852011-04-11T08:01:00.007-05:002011-04-11T08:32:38.595-05:00go as far as reason will take you. then leap.nice weekend. didn't go out, but didn't really "stay in" either.<br />friday night - worked at the gym.<br /><br />saturday morning - trained to be a group fitness instructor finally. :) we did a 4 hour workshop and learned how to teach step and even got to teach a couple step combinations to everyone. it was fun. we also learned "circuit training" which i am welllll prepared to teach. thanks to my classes @ performance, jillian michaels, and jackie warner.<br /><br />saturday afternoon/night - went for a 6 mile walk/run with my mama (i missed going on the trail with her!) and then we rented a movie and called it a night.<br /><br /><br />sunday - worked at the coffeeshop, went to manager meeting, and went grocery shopping.<br />OH and i made chocolate covered cake mix truffles! im surprised i didn't eat the whole batch. they were delish to the max.<br />and i talked on the phone with someone who makes me smile.<br /><a href="http://1.bp.blogspot.com/-igXSTMzYyF8/TaL-e7tR03I/AAAAAAAAAdE/m5uqT8OhXVI/s1600/5720_1147374362567_1173780233_30853701_2789901_n.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/-igXSTMzYyF8/TaL-e7tR03I/AAAAAAAAAdE/m5uqT8OhXVI/s320/5720_1147374362567_1173780233_30853701_2789901_n.jpg" alt="" id="BLOGGER_PHOTO_ID_5594313494524711794" border="0" /></a><br /><br />before i get to that recipe and other meals i've eaten recently....i want to talk about this training.<br />so if i want to teach both step and a circuit training class, i have to attend 4 classes a week at the rec center and shadow instructors. I AM SO EXCITED FOR THIS YOU GUYS. eventually we get to teach a portion of the class....and at the end of 3 weeks, we audition to get our own group exercise class! i need to put my foot into gear. now. and keep up with my classes as well...<br />good thing im also going to enjoy unlimited hot yoga for the next 3 weeks. i think the added stretching will definitely help and bring peace to my mind during this madness.<br /><a href="http://3.bp.blogspot.com/-nI96-Oz_kaA/TaL9l5Pj3KI/AAAAAAAAAc8/A9y5JKozY4Q/s1600/yoga.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://3.bp.blogspot.com/-nI96-Oz_kaA/TaL9l5Pj3KI/AAAAAAAAAc8/A9y5JKozY4Q/s320/yoga.jpg" alt="" id="BLOGGER_PHOTO_ID_5594312514610650274" border="0" /></a>maybe ill be able to do that one day.... bahaha probably not.<br /><br />okay..onto the food.<br />:)<br /><br />first meal is a Chickpea and Spinach dish. The original recipe is from <a href="http://www.cleaneatingchelsey.com/">cleaneatingchelsey</a> and it said it "serves 2 really hungry people." Well...I have eaten it 3 times and STILL have leftovers. and each time, it makes me full. So...I'm thinking 4 servings for me. :)<br /><a href="http://1.bp.blogspot.com/-6sxE9CYxBzc/TaL_u8hheFI/AAAAAAAAAdM/3OxOSX5ItOg/s1600/001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/-6sxE9CYxBzc/TaL_u8hheFI/AAAAAAAAAdM/3OxOSX5ItOg/s320/001.JPG" alt="" id="BLOGGER_PHOTO_ID_5594314869133375570" border="0" /></a><br /><a href="http://2.bp.blogspot.com/-sn7Cq5OMZ1M/TaL_v0LWSuI/AAAAAAAAAdk/Y-8ad954Hio/s1600/004.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://2.bp.blogspot.com/-sn7Cq5OMZ1M/TaL_v0LWSuI/AAAAAAAAAdk/Y-8ad954Hio/s320/004.JPG" alt="" id="BLOGGER_PHOTO_ID_5594314884072753890" border="0" /></a><a href="http://1.bp.blogspot.com/-y2w_mkzVGdE/TaL_vil6fXI/AAAAAAAAAdc/mZsGYEDty5o/s1600/003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/-y2w_mkzVGdE/TaL_vil6fXI/AAAAAAAAAdc/mZsGYEDty5o/s320/003.JPG" alt="" id="BLOGGER_PHOTO_ID_5594314879352339826" border="0" /></a><a href="http://2.bp.blogspot.com/-W_5fYVnbWDI/TaL_wYDISRI/AAAAAAAAAds/N_zZXlGxOmI/s1600/005.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://2.bp.blogspot.com/-W_5fYVnbWDI/TaL_wYDISRI/AAAAAAAAAds/N_zZXlGxOmI/s320/005.JPG" alt="" id="BLOGGER_PHOTO_ID_5594314893701957906" border="0" /></a><br /><a href="http://3.bp.blogspot.com/-cYXzc04Xxus/TaL_vUPNhjI/AAAAAAAAAdU/WYKu5-F-3yE/s1600/002.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-cYXzc04Xxus/TaL_vUPNhjI/AAAAAAAAAdU/WYKu5-F-3yE/s320/002.JPG" alt="" id="BLOGGER_PHOTO_ID_5594314875499021874" border="0" /></a>before i get ready to go work out...<br /><br />next up... no bake vanilla cake batter chocolate truffles!<br /><br />original recipe is <a href="http://www.loveveggiesandyoga.com/2011/04/no-bake-vanilla-cake-batter-chocolate-truffles.html">here</a><br />just follow that....exactly. and you'll have an amazing dessert. and be careful not to eat every single one. I used sugar free cake mix, vanilla extract, sweetened condensed milk, and hersheys dark chocolate chips.<br /><a href="http://1.bp.blogspot.com/-Qj2S5WoryJA/TaMCPprtxxI/AAAAAAAAAeE/VABqvX6udiQ/s1600/014.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/-Qj2S5WoryJA/TaMCPprtxxI/AAAAAAAAAeE/VABqvX6udiQ/s320/014.JPG" alt="" id="BLOGGER_PHOTO_ID_5594317630034790162" border="0" /></a><br /><a href="http://2.bp.blogspot.com/-uNBLPDPTEAY/TaMCPlkiPlI/AAAAAAAAAd8/rf1UgttzNKg/s1600/015.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://2.bp.blogspot.com/-uNBLPDPTEAY/TaMCPlkiPlI/AAAAAAAAAd8/rf1UgttzNKg/s320/015.JPG" alt="" id="BLOGGER_PHOTO_ID_5594317628930932306" border="0" /></a><br /><a href="http://1.bp.blogspot.com/-I_pvs9Fw6P8/TaMCPXkuvHI/AAAAAAAAAd0/hknTl9hiyvs/s1600/016.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/-I_pvs9Fw6P8/TaMCPXkuvHI/AAAAAAAAAd0/hknTl9hiyvs/s320/016.JPG" alt="" id="BLOGGER_PHOTO_ID_5594317625173654642" border="0" /></a><a href="http://1.bp.blogspot.com/-Qj2S5WoryJA/TaMCPprtxxI/AAAAAAAAAeE/VABqvX6udiQ/s1600/014.JPG"><br /></a>sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com0tag:blogger.com,1999:blog-9133050027553009368.post-66509469683628382782011-04-07T14:53:00.004-05:002011-04-07T15:13:32.408-05:00you're stronger than you thinkmy quads are extremely sore today.<br />i think its a combination of running, that barre works class from tuesday, and bootcamp yesterday.<br />and today i ran 2 miles in 20 minutes and then took TNT at my gym. T-N-T is "total noon transformation." it's a circuit training class and i absolutely love it. today we tested our strength.<br />we did 3 rounds of each exercise for 30 seconds each and wrote down how many reps we did for each round. after each exercise, we ran for 3 minutes and tracked how many laps we got in.<br /><br />#1: Squats w/ barbell (i put 24 lbs on mine)<br /><br />Run 3 minutes - i did 4 laps<br /><br />#2: cross lunges alternating (w/ 10 lb plates at side)<br /><br />Run 3 minutes - 4 laps<br /><br />#3: pushups<br /><br />Run 3 minutes - 4 laps<br /><br />#4: tricep dips<br /><br />Run 3 minutes - 4 laps<br /><br />#5: push press (w/ 24 lb barbell)<br /><br />Run 3 minutes - 4 laps<br /><br />i was actually surprised to see how many reps of each exercise i did in all 3 rounds. i am a lot stronger than i thought! im sure bootcamp has something to do with it... :)<br /><br />after all that hard work, my body was craving protein like no other.<br />usually i don't crave meat...but today i wanted chicken. and so chicken it was.<br />spinach, mozz, and mushroom stuffed chicken to be exact.<br /><br /><div style="text-align: center;"><span style="font-weight: bold;">Spinach Mozzarella Mushroom Stuffed Chicken<br /></span><span style="font-style: italic;">serves 2</span><span style="font-weight: bold;"><span style="font-style: italic;"><br /></span></span><span style="font-style: italic;"><br /><span style="font-style: italic;"><span style="font-style: italic;">1 large chicken breast (8-10 oz)<br />2 handfuls spinach<br />1/2 cup shredded mozzarella cheese<br />1/2 tbsp minced garlic<br />4 button mushrooms<br />drizzle olive oil</span></span></span><span style="font-weight: bold;"><span style="font-style: italic;"><span style="font-weight: bold;"><span style="font-style: italic;"><span style="font-style: italic;"><span style="font-weight: bold;"><br /><br /></span></span></span></span></span></span><div style="text-align: left;"><span style="font-weight: bold;"><span style="font-style: italic;">Preheat oven 400 degrees. Saute garlic and mushrooms in olive oil until soft. Add spinach until it wilts. Cut chicken breast in half and cut a slit in the middle to make a hole. Stuff spinach mixture and cheese into each half. Bake in oven for 30 minutes.<span style="font-weight: bold;"><span style="font-style: italic;"><span style="font-style: italic;"><span style="font-weight: bold;"></span></span></span></span></span></span><br /><span style="font-weight: bold;"><span style="font-style: italic;"><span style="font-weight: bold;"><span style="font-style: italic;"><span style="font-style: italic;"><span style="font-weight: bold;"></span></span></span></span></span></span></div><span style="font-weight: bold;"> </span><br /></div><a href="http://2.bp.blogspot.com/-hhzx8uVSx8Y/TZ4Xky-qI7I/AAAAAAAAAck/kotSIZaZ6bc/s1600/005.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://2.bp.blogspot.com/-hhzx8uVSx8Y/TZ4Xky-qI7I/AAAAAAAAAck/kotSIZaZ6bc/s320/005.JPG" alt="" id="BLOGGER_PHOTO_ID_5592933708168045490" border="0" /></a>I had frozen mixed veggies on the side (green beans, corn, carrots, lima beans, and peas) & half a sweet potato w/ little bit of butter.<br /><a href="http://2.bp.blogspot.com/-C42GXNiO5Cg/TZ4XkXO0bqI/AAAAAAAAAcc/G38wyWdn-cw/s1600/006.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://2.bp.blogspot.com/-C42GXNiO5Cg/TZ4XkXO0bqI/AAAAAAAAAcc/G38wyWdn-cw/s320/006.JPG" alt="" id="BLOGGER_PHOTO_ID_5592933700719636130" border="0" /></a><br /><a href="http://3.bp.blogspot.com/-3L3sBp85Az8/TZ4XkFeeeEI/AAAAAAAAAcU/CEnJLr9Yx8o/s1600/007.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/-3L3sBp85Az8/TZ4XkFeeeEI/AAAAAAAAAcU/CEnJLr9Yx8o/s320/007.JPG" alt="" id="BLOGGER_PHOTO_ID_5592933695953467458" border="0" /></a>Satisfied!<br /><br />here's yesterdays lunch:<br /><br />veggie burger wrap w/ ketchup, mustard, spinach, and cottage cheese<br /><a href="http://4.bp.blogspot.com/-AdOU3nu1eYU/TZ4XlWlaY_I/AAAAAAAAAcs/Sn8J-wUKF4o/s1600/004.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/-AdOU3nu1eYU/TZ4XlWlaY_I/AAAAAAAAAcs/Sn8J-wUKF4o/s320/004.JPG" alt="" id="BLOGGER_PHOTO_ID_5592933717725832178" border="0" /></a>and roasted baby carrots on the side<br /><a href="http://2.bp.blogspot.com/-c5CnPBNkXCc/TZ4Xlq-T8OI/AAAAAAAAAc0/CU34jcHtuDE/s1600/003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://2.bp.blogspot.com/-c5CnPBNkXCc/TZ4Xlq-T8OI/AAAAAAAAAc0/CU34jcHtuDE/s320/003.JPG" alt="" id="BLOGGER_PHOTO_ID_5592933723198976226" border="0" /></a><br />well..im watching due date right now with my room-mate so im going to end this. but i might be back later to tell you my goals. :)sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com0tag:blogger.com,1999:blog-9133050027553009368.post-24985336977153911192011-04-06T18:40:00.002-05:002011-04-06T18:56:15.201-05:00nothing goes as plannedso i drive to my night class today to find out that it's cancelled. :) well, it wasn't supposed to be, but my professor couldn't get the computer to work and we had group presentations today...so we kind of needed it. so yay...good thing because i have an exam tomorrow that im not quite ready for.<br /><br />lately i have been OBSESSED with this song. i listen to it everyday.<br />andrew belle can come over anytime and sing me to sleep and i'd be completely okay with that.<br /><iframe title="YouTube video player" src="http://www.youtube.com/embed/fjig-OV4C6s" allowfullscreen="" frameborder="0" height="390" width="480"></iframe><br /><br />maybe ill be lucky and he'll play at lollapalooza?<br />speaking of, i got my ticket! the early bird ones sold out in 20 minutes. i couldn't believe it.<br />if you don't know what it is..it's a 3 day concert festival in chicago at grant park every august. they have amazing bands and amazing headliners. like this year so far i know foo fighters, muse, and EMINEM is going to be there. AH. okay, maybe this makes me a little pathetic, but i have been a huge eminem fan since i was 13.<br /><br />yesterday was an awesome day of exercise.<br />i stuck with my training plan and walked 2 miles, ran 2 miles, and speed walked 2 miles. finished in about 70 minutes with a calorie burn of 850.<br />also, i tried my first hot yoga class last night!<br />i chose to go to "barre works" which is...<br /><p>Zenergi’s new Barre-Works class incorporates a series of low impact, high intensity strength and stretching postures for all major muscle groups in the body. It combines use of the balancing barre with core conditioning, stretching and is mixed with traditional Pilates and Yoga postures.</p> <p>In addition to the major muscle groups, Barre-Works will focus on the core as well as smaller muscles in the seat and thighs to sculpt, chisel and define. While the entire body is working through the series, trouble areas of the body will be reached with this system through the individual motions and subsequent lengthening exercises. With this practice your body, posture and physical awareness will transform. Barre-Works will compliment your other physical routines including Yoga and Pilates.</p><p>i felt like i was doing ballet dancer work-outs! haha it was great. and i definitely feel it today, holy crap.</p><p>bootcamp was this morning. yet another good one. can't believe friday is the last day.</p><p>we did 5 minute rounds of each set:</p><p>1) step-ups with dumbbells - 10 reps each leg<br />incline pushups - 10<br />decline pushups - 10<br /><br />2) run 1 lap<br />split squats off step - 12 each leg<br />30 mountain climbers<br /><br />3) bicep curl w/ push press - 12<br />suitcases - 20<br />3 sets of stairs<br /><br />4) squat jumps - 20<br />tricep dips - 15<br />burpees w/ pushup - 12 (THESE WERE KILLER)<br /><br />5) our choice of any set of the above<br />i started out with #3, but suzi (trainer) called me out for choosing the easy one so i chose #4<br /></p><p>6) (core)<br />pushup/planks (up, up, down, downs) - 10<br />hip raises (in side plank) - 10 each side<br />jack knifes - 10 each side<br />bicycles - 15 each leg<br /><br />at the end we ran 3 laps while doing core toe touches in between each lap</p><p>phew. it was a good one.</p><p>i ate a lot of random-ness today.<br />protein pancakes<br />kashi trail mix granola bar<br />egg scramble w/ veggies in a tortilla topped with cheddar cheese<br />apple & crunchy all natural pb<br />apple pie low fat yogurt<br />handful of granola</p><p>should probably start studying.....<br /></p>sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com0tag:blogger.com,1999:blog-9133050027553009368.post-90449572696485003232011-04-04T20:11:00.003-05:002011-04-04T20:24:33.221-05:00unless you accept your faults, you will always doubt your virtues.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-1In4VaAu__w/TZpsVkPES3I/AAAAAAAAAcM/KhvfQMx97zw/s1600/z219891288.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 271px; height: 320px;" src="http://3.bp.blogspot.com/-1In4VaAu__w/TZpsVkPES3I/AAAAAAAAAcM/KhvfQMx97zw/s320/z219891288.jpg" alt="" id="BLOGGER_PHOTO_ID_5591901005093817202" border="0" /></a>so true. lunges, squats, and every exercise that supposedly makes you have "thin thighs" has definitely made mine bigger. along with my butt. but, you know what? i'm fine with that. toned is better. ill choose strength over weak any day. im just mad my jeans dont fit. hah :)<br /><br />so bootcamp was another killer today. i can't believe its the last week. im debating on whether to join in on the next one. we get a week off, the following week is free, and then the 8 weeks starts again. but ill also be training to be a group fitness instructor. and i want to start insanity. and i got an unlimited month of hot yoga to use. and im training to run 8.8 miles may 1st. so i pretty much just made up my decision for me. its a no.<br /><br />so would you like to see how i suffered this morning @ 6:00 a.m.? no? well i'm going to show you anyway...<br /><br />LADDERS.<br />a ladder work-out is when you do so many reps, recover, then come back and do more reps, and keep going until you hit a middle and then come back down the ladder. it'll make more sense in a second.<br /><br />5-10-15-20-15-10-5<br /><br />squats<br />pushups<br />renegade rows<br />side steps w/ bands<br />situps<br />burpees<br /><br />we had to 5 reps of each of the above exercises, then SPRINT 2 laps, then come back and do 10 reps, then SPRINT 2 laps, then come back and do 15 reps of each exercise, etc...<br />this lasted the entire hour. i was SO out of breath by the time i was finished.<br />and i counted....we ended up doing 80 burpees! HOLY CRAP. thats a lot for me. i hate those things.<br /><br />i dont have any food photos today. honestly, i didn't eat anything picture worthy.<br />i had my usual protein pancakes. this time with applesauce instead of banana so they tasted more like apple cinnamon pancakes.<br />morning snack was a luna protein bar..cookie dough flavor. last one =(<br />lunch was 1/2 protein shake (vanilla protein, pb, sf strawberry syrup, oats)<br />tuna melt (made w/ light mayo, mustard, tomato, spinach, mozz on a wheat thin bagel)<br />afternoon snack was graham crackers w/ pb<br />dinner....i have no clue what im going to eat.<br /><br />tonight i was going to start my hot yoga, but i was super exhausted and didnt feel like getting up for the life of me. will start tomorrow though. i need to get out of this funk im in. maybe it will "rejuvenate" me.<br /><br />ill leave you with some inspiration...<br /><span style="font-family: georgia, palatino; font-size: small;">There's no shame in being afraid. Hell, we're all afraid. What you gotta do is figure out what you're afraid of, because when you put a face on it you can beat it. Better yet, you can use it.</span>sharellehttp://www.blogger.com/profile/01886700085260583364noreply@blogger.com0