1)Days since my last competition
2)My weight
3)My bowling score today.
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Leave your guess in the comment box.
Okay, just kidding. I have no idea how long ago my last comp. was.; I don't weigh myself; but I did bowl a 124 today!!!!!!!!!!!!! This is one of my best scores. For me, its a goal just to break 100 each time. We played 3 games and I did that easily!
We had a BALL! So much fun! The bowling alley was PACKED! Lots of lil birthday parties! My Hubs said he used to have his partys there, which was neat to know. (He'll be 30 March 3rd!)
anyway, I taught 4 bootcamps this morning. EXCELLENT classes! We've added even more classes to our schedule so we have over 10 classes a week to choose from! YAHHHH!!
Alright, off to watch more football. Gotta love playoffs!!! (GO CHARGERS!!!!!!!!!!) *The owner is Greek, and Sproles went to K-State!!!!!!!!!!*
Saturday, January 10, 2009
Friday, January 9, 2009
Thursday, January 8, 2009
Another look. If this bores you, lemme know! :)
Free Calorie Chart my-calorie-counter.com | ||||||||||||
| Cal | Fat | Sat | Chl | Sod | Crb | Fib | Sug | Pro | ||||
| Breakfast | ||||||||||||
| 0.5 | 2 Tbsp 35g | Smucker's® - Natural Peanut Butter, Reduced Fat, Creamy - 25% less fat than regular Natural Peanut Butter | 100 | 6 | 1 | 0 | 60 | 6 | 1 | 1 | 5 | |
| 1.5 | 1 serving | Dymatize Elite Whey Protein | 176 | 3 | 0 | 0 | 0 | 3 | 3 | 3 | 35 | |
| 1 | 1/2 cup (dry) 40g | Quaker® - Quick Quaker Oats - hot cereal | 150 | 3 | 1 | 0 | 0 | 27 | 4 | 1 | 5 | |
| 426 | 12 | 2 | 0 | 60 | 36 | 8 | 5 | 45 | ||||
| Lunch | ||||||||||||
| 2 | serving 1/4 Cup | All Whites Egg | 60 | 0 | 0 | 0 | 200 | 2 | 0 | 0 | 12 | |
| 2 | Serving - 1 CT | CRYSTAL FARMS - EGGS - LARGE GRADE AA 12 CT CARTON | 140 | 9 | 3 | 430 | 130 | 2 | 0 | 0 | 12 | |
| 1 | 1 Slice | Ezekiel Bread | 80 | 1 | 0 | 0 | 75 | 15 | 3 | 0 | 4 | |
| 280 | 10 | 3 | 430 | 405 | 19 | 3 | 0 | 28 | ||||
| Dinner | ||||||||||||
| 1 | 2 Tbsp 30 mL | Pace® - Chunky Salsa | 10 | 0 | 0 | 0 | 220 | 3 | 0 | 2 | 0 | |
| 1 | 1/4 Cup | Shredded Chedder Cheese Mild | 120 | 10 | 6 | 30 | 190 | 1 | 0 | 0 | 7 | |
| 1 | Serving - 130 G | BUSH'S BEST - BLACK BEANS - 15 OZ CAN | 100 | 1 | 0 | 0 | 460 | 20 | 7 | 1 | 7 | |
| 1.25 | serving ( 3 oz ) | Beef, ground, 95% lean meat / 5% fat, crumbles, cooked, pan-browned | 205 | 8 | 4 | 95 | 90 | 0 | 0 | 0 | 31 | |
| 2 | cup shredded | Lettuce, cos or romaine, raw | 16 | 0 | 0 | 0 | 8 | 3 | 2 | 1 | 1 | |
| 1 | 2 Shells | Ortega White Corn Taco Shells | 120 | 6 | 1 | 0 | 170 | 16 | 2 | 0 | 2 | |
| 571 | 25 | 11 | 125 | 1138 | 43 | 11 | 4 | 48 | ||||
| Snack | ||||||||||||
| 1 | 1 serving | Dymatize Elite Whey Protein | 117 | 2 | 0 | 0 | 0 | 2 | 2 | 2 | 23 | |
| 0.25 | 2 Tbsp 35g | Smucker's® - Natural Peanut Butter, Reduced Fat, Creamy - 25% less fat than regular Natural Peanut Butter | 50 | 3 | 1 | 0 | 30 | 3 | 1 | 1 | 2 | |
| 0.5 | oz (23 whole kernels) | Nuts, almonds | 82 | 7 | 1 | 0 | 0 | 3 | 2 | 1 | 3 | |
| 4 | cup | Snacks, popcorn, air-popped | 124 | 1 | 0 | 0 | 3 | 25 | 5 | 0 | 4 | |
| 0.5 | Serving - 19 G | LUNDBERG FAMILY FARMS - ORGANIC RICE CAKES - ORGANIC BROWN RICE SALT FREE 8.5 OZ BAG | 35 | 0 | 0 | 0 | 0 | 8 | 0 | 0 | 1 | |
| 1.5 | 1 serving | Dymatize Elite Whey Protein | 176 | 3 | 0 | 0 | 0 | 3 | 3 | 3 | 35 | |
| 584 | 16 | 2 | 0 | 33 | 44 | 13 | 7 | 68 | ||||
| Water Tracker | ||||||||||||
| Totals Target Balance | 1861 1800 61 | 63 55 8 | 18 20 2 | 555 300 255 | 1636 2400 764 | 142 180 38 | 35 25 10 | 16 25 9 | 189 200 11 | |||
| Cal | Fat | Sat | Chl | Sod | Crb | Fib | Sug | Pro | ||||
| Activity | ||||||||||||
| Totals | 0 | |||||||||||
Wednesday, January 7, 2009
Read this well, Please!!
Become a better negotiator… ( I know it looks like a lot to read, but read it slowly. Soak it in. For me, this rang true! )
What I am referring to here are “choices”..all day long we are negotiating with ourselves in regards to behavioral choices. Some are driven by our biology, some by our responsibilities, some by our discipline. For example… it’s 5am, you are laying in bed, it’s cold outside, you are tired, you want to sleep another hour, but… you know that getting up and running or working out is what you should do, the negotiating begins…” I can run later, but if I run now I will feel better, I ran yesterday, my knees hurt so it’s better I take today off, the dialogue goes on until either you get up or you don’t….later In the day you are in the office and it’s someone’s birthday, there is a cake, you are hungry..everyone meets in the conference room and they hand you a piece of cake..that everyone is eating..you..do what?..the negotiating begins..not take it..and have to explain..take it, eat it, take it and fake eating it…choices..:)……later in the day you go to the gym, a successful negotiation..but..you don’t feel like pushing it 100%, the negotiating begins, you get the picture…what happens is that our choices add up, like a bank, and we are either making net deposits or withdrawals..so what to do?..first you have to dial into that negotiating process and identify that it is going on..then…create a plan for when this begins…it can be as simple as using positive reinforce, negative reinforcement or both…in other words ..what good things will happen if…what not so good things will happen if…what is the short term result of …what is the long term result of…etc…you have to determine what your motivating factors are and use those in the negotiating process. Quite often your mind and body will fight, the “right” decision..and instinctively, you are a good negotiator on the short term gratification side…very good in fact…so..you have to get good at negotiating against it…so..now is the time to become a better negotiator…
(courtesy Tom Richardson from Tight Curves Nutrition)
What I am referring to here are “choices”..all day long we are negotiating with ourselves in regards to behavioral choices. Some are driven by our biology, some by our responsibilities, some by our discipline. For example… it’s 5am, you are laying in bed, it’s cold outside, you are tired, you want to sleep another hour, but… you know that getting up and running or working out is what you should do, the negotiating begins…” I can run later, but if I run now I will feel better, I ran yesterday, my knees hurt so it’s better I take today off, the dialogue goes on until either you get up or you don’t….later In the day you are in the office and it’s someone’s birthday, there is a cake, you are hungry..everyone meets in the conference room and they hand you a piece of cake..that everyone is eating..you..do what?..the negotiating begins..not take it..and have to explain..take it, eat it, take it and fake eating it…choices..:)……later in the day you go to the gym, a successful negotiation..but..you don’t feel like pushing it 100%, the negotiating begins, you get the picture…what happens is that our choices add up, like a bank, and we are either making net deposits or withdrawals..so what to do?..first you have to dial into that negotiating process and identify that it is going on..then…create a plan for when this begins…it can be as simple as using positive reinforce, negative reinforcement or both…in other words ..what good things will happen if…what not so good things will happen if…what is the short term result of …what is the long term result of…etc…you have to determine what your motivating factors are and use those in the negotiating process. Quite often your mind and body will fight, the “right” decision..and instinctively, you are a good negotiator on the short term gratification side…very good in fact…so..you have to get good at negotiating against it…so..now is the time to become a better negotiator…
(courtesy Tom Richardson from Tight Curves Nutrition)
Diet Day 2
This, folks, is why WRITING DOWN YOUR NUTRITION can make all the difference in the world in reaching your goal. Here's my point. Check out day two:
Breakfast
1/2 cup (dry) 40g Quaker® - Quick Quaker Oats
1 serving Dymatize Elite Whey Protein
1 Tbsp Natural Peanut Butter
Lunch
2 Egg Whites
1 Tbsp 35g Smucker's® - Natural Peanut Butter
2 Slice Ezekiel Bread
2 Eggs
1 Serving SF Syrup
Dinner
1/2 cup Rotel Diced Tomatoes & Green Chiles
2 cup shredded Lettuce, cos or romaine
0.75 cup, chopped or diced Chicken
1 oz (28g/20chips) Baked Tostitos
1 Serving BLACK BEANS
4 cup air-popped Popcorn
Snack
0.25 cup, unthawed Blueberries, frozen
1 Serving RICE CAKES
1 serving Dymatize Elite Whey Protein
1 oz - 23 whole Raw almonds
Post Workout
1/2 cup (dry) 40g Quaker® - Quick Quaker Oats
1 serving Dymatize Elite Whey Protein
1 Tbsp 35g Natural Peanut Butter
KCAL: 2161
FAT: 61
CARBO: 227
PROTEIN: 185
I thought I was pretty consistent from day one to two, but not according to my food journal.
Anyway, no worries, just thought I'd post it. I don't think it's always necessary, HOWEVER, if you're not reaching your goals, trust me, it's not an extra 20-30 minutes on the treadmill that is needed. It's attention to your diet. PAY ATTENTION! You can't out train a bad diet!!!!!!
love love~
EM
Breakfast
1/2 cup (dry) 40g Quaker® - Quick Quaker Oats
1 serving Dymatize Elite Whey Protein
1 Tbsp Natural Peanut Butter
Lunch
2 Egg Whites
1 Tbsp 35g Smucker's® - Natural Peanut Butter
2 Slice Ezekiel Bread
2 Eggs
1 Serving SF Syrup
Dinner
1/2 cup Rotel Diced Tomatoes & Green Chiles
2 cup shredded Lettuce, cos or romaine
0.75 cup, chopped or diced Chicken
1 oz (28g/20chips) Baked Tostitos
1 Serving BLACK BEANS
4 cup air-popped Popcorn
Snack
0.25 cup, unthawed Blueberries, frozen
1 Serving RICE CAKES
1 serving Dymatize Elite Whey Protein
1 oz - 23 whole Raw almonds
Post Workout
1/2 cup (dry) 40g Quaker® - Quick Quaker Oats
1 serving Dymatize Elite Whey Protein
1 Tbsp 35g Natural Peanut Butter
KCAL: 2161
FAT: 61
CARBO: 227
PROTEIN: 185
I thought I was pretty consistent from day one to two, but not according to my food journal.
Anyway, no worries, just thought I'd post it. I don't think it's always necessary, HOWEVER, if you're not reaching your goals, trust me, it's not an extra 20-30 minutes on the treadmill that is needed. It's attention to your diet. PAY ATTENTION! You can't out train a bad diet!!!!!!
love love~
EM
Monday, January 5, 2009
MY DIET
2 Slices Ezekiel Bread
1 serving Dymatize Elite Whey Protein
2 Eggs
Lunch
1 Grande drink 16 oz Starbucks Coffee® - Caffe Americano
1 Slice Ezekiel Bread
2 Tbsp 35g Smucker's® - Natural Peanut Butter
1 bar granola bar-kashi honey almond
Dinner
2 cup shredded Lettuce, romaine
1/2 cup BUSH'S BEST - BLACK BEANS
1 oz (28g/20chips) Baked Tostitos
1/2 cup Rotel Diced Tomatoes & Green Chiles
1.5 cup, chopped grilled chicken
Snack
1 Can Zero Coke
1 serving Baked Sour Cream and Onion Lays
1 servinga Dymatize Elite Whey Protein
0.5 cup, unthawed Blueberries, frozen, unsweetened
KCAL: 1859
FAT: 47 (Well, I take Fish Oil capsules, too. AND I need to add my ground flax)
CARBO: 173
PROTEIN: 188
Pretty good, not bad, not outstanding. Don't ask about lunch.....yeah, talk about not prepared to be "out & about" for so long. I MUST take a stocked cooler!
This diet thing, I tell ya, it's Trial & Error! In Review of today, I could use more eggs in the morning. And yes, I love me some flourless bread. Those carbs will gradually decrease, so I get 'em while I can!!!! And the caffiene intake needs to drop a lil (an americano & a cherry coke zero)
(DISCLAIMER: I really DON'T like posting my diet, because it changes all the time and frankly I'm lazy. But ALSO because everyone is different. I'm not eating just to be healthy, remember, my goal is to step on Stage, so it'll be different then eating "to be healthy." But not by much...........) =)
Love love~
EM
1 serving Dymatize Elite Whey Protein
2 Eggs
Lunch
1 Grande drink 16 oz Starbucks Coffee® - Caffe Americano
1 Slice Ezekiel Bread
2 Tbsp 35g Smucker's® - Natural Peanut Butter
1 bar granola bar-kashi honey almond
Dinner
2 cup shredded Lettuce, romaine
1/2 cup BUSH'S BEST - BLACK BEANS
1 oz (28g/20chips) Baked Tostitos
1/2 cup Rotel Diced Tomatoes & Green Chiles
1.5 cup, chopped grilled chicken
Snack
1 Can Zero Coke
1 serving Baked Sour Cream and Onion Lays
1 servinga Dymatize Elite Whey Protein
0.5 cup, unthawed Blueberries, frozen, unsweetened
KCAL: 1859
FAT: 47 (Well, I take Fish Oil capsules, too. AND I need to add my ground flax)
CARBO: 173
PROTEIN: 188
Pretty good, not bad, not outstanding. Don't ask about lunch.....yeah, talk about not prepared to be "out & about" for so long. I MUST take a stocked cooler!
This diet thing, I tell ya, it's Trial & Error! In Review of today, I could use more eggs in the morning. And yes, I love me some flourless bread. Those carbs will gradually decrease, so I get 'em while I can!!!! And the caffiene intake needs to drop a lil (an americano & a cherry coke zero)
(DISCLAIMER: I really DON'T like posting my diet, because it changes all the time and frankly I'm lazy. But ALSO because everyone is different. I'm not eating just to be healthy, remember, my goal is to step on Stage, so it'll be different then eating "to be healthy." But not by much...........) =)
Love love~
EM
STOP SAYIN' "CAN'T"!!!!!!!!!!!!!!!
Leigh Peele had some GREAT words on her blog today: CHECK IT!
I can’t hit my diet today because I didn’t get a chance to get to the store.
I can’t do my workout today because it is cold outside.
I can’t get up right now and do my stretching because my neck hurts.
I can’t stick to this diet plan because it just asks too much of me.
I can’t stick to my diet today because I just need to get the job done.
I can’t stick to my diet today because I am tired and stressed and just need a break.
I can’t do this because I just want to live my life.
I can’t go out because I am too fat for life.
I can’t not eat when I go out with friends, it’s rude.
I can’t tell my spouse that I wish they would stop tempting me with fast food they bring home.
I can’t say outloud that this is the 2nd 3rd 4th 5th year in a row that I made a diet resolution.
I can’t tell my family that I need their help this time.
I can’t tell my friends that this time I want it to be for real.
I can’t take off my shirt and not cringe.
I can’t get it out of my head how good my life would be if I could just do this.
I can’t figure out what it is I am doing wrong.
I can’t be the person that says can’t anymore
I can’t hit my diet today because I didn’t get a chance to get to the store.
I can’t do my workout today because it is cold outside.
I can’t get up right now and do my stretching because my neck hurts.
I can’t stick to this diet plan because it just asks too much of me.
I can’t stick to my diet today because I just need to get the job done.
I can’t stick to my diet today because I am tired and stressed and just need a break.
I can’t do this because I just want to live my life.
I can’t go out because I am too fat for life.
I can’t not eat when I go out with friends, it’s rude.
I can’t tell my spouse that I wish they would stop tempting me with fast food they bring home.
I can’t say outloud that this is the 2nd 3rd 4th 5th year in a row that I made a diet resolution.
I can’t tell my family that I need their help this time.
I can’t tell my friends that this time I want it to be for real.
I can’t take off my shirt and not cringe.
I can’t get it out of my head how good my life would be if I could just do this.
I can’t figure out what it is I am doing wrong.
I can’t be the person that says can’t anymore
Sunday, January 4, 2009
The New Addition to my Family
Introducing.............
CHARLIE THE MINIATURE DOXIE!!!
We've adopted. Charlie is a 9 year old dachshund. He has lived with Gene's Grandmother in Coure D'Alene, but she's been moved to a nursing home. She's doing alright, and we're THRILLED to offer a home to the lil guy! :) he's sooooooo sweet. The cats took a while to get use to him (well, they still are getting used to him) but so far, so good! He's on a set schedule already and is doing well. It's hilarious, when he goes to bed in his little basket, he covers himself with his blanket. He grabs it with his teeth and turns in circles until he's wrapped like a burrito. HILARIOUS, I'll have to get pix!
Anyway, here ya go: a VLOG of CHARLIE!
LOVE YA'LL~
EM
CHARLIE THE MINIATURE DOXIE!!!
We've adopted. Charlie is a 9 year old dachshund. He has lived with Gene's Grandmother in Coure D'Alene, but she's been moved to a nursing home. She's doing alright, and we're THRILLED to offer a home to the lil guy! :) he's sooooooo sweet. The cats took a while to get use to him (well, they still are getting used to him) but so far, so good! He's on a set schedule already and is doing well. It's hilarious, when he goes to bed in his little basket, he covers himself with his blanket. He grabs it with his teeth and turns in circles until he's wrapped like a burrito. HILARIOUS, I'll have to get pix!
Anyway, here ya go: a VLOG of CHARLIE!
LOVE YA'LL~
EM
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