tag:blogger.com,1999:blog-45564395831873190232024-03-13T03:03:14.444-07:00The Girl Who Thought Too MuchJourneying through weight loss and sharing all my thoughts on life, love, and make up along the way.Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.comBlogger275125tag:blogger.com,1999:blog-4556439583187319023.post-17081894904072811072015-09-28T17:28:00.001-07:002015-09-28T17:28:11.519-07:00Mesothelioma Awareness Day<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Trebuchet MS, sans-serif;">So I'm here for an important cause that needs to be shared more than it already is. Cancer of any type is a very serious thing that will send chills down anyone's back It doesn't matter if you know the person affected by it, you still pray for them and feel pain for them and their loved ones. In my family, three different members have had three different types of cancers, and only one is still alive. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I pray each day that there will be a cure, I donate to St. Jude's or any other cause that helps research or families in need. Even if you can't donate money you can help the cause by sharing awareness.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">On Saturday on Instagram I shared a post about Mesothelioma. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">September 26, 2015 is Mesothelioma Awareness Day. I had heard of this type of cancer and knew it was rare, but I was not aware of all the ways you could get it or how many people were really impacted by it.</span></div>
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<span style="background-color: white; color: #222222; font-weight: bold; text-align: left; white-space: nowrap;"><span style="font-family: Trebuchet MS, sans-serif;">Cameron Von St. James, had contacted me about his wife Heather who is a survivor of Mesothelioma. </span></span></div>
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<span style="background-color: white; color: #222222; font-weight: bold; text-align: left; white-space: nowrap;"><span style="font-family: Trebuchet MS, sans-serif;">She is an amazingly strong woman whose entire world was turned completely upside down just after giving</span></span></div>
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<span style="background-color: white; color: #222222; font-weight: bold; text-align: left; white-space: nowrap;"><span style="font-family: Trebuchet MS, sans-serif;">birth to her daughter. Please read about her story </span></span></div>
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<span style="background-color: white; color: #222222; font-weight: bold; text-align: left; white-space: nowrap;"><span style="font-family: Trebuchet MS, sans-serif;"><a href="http://www.mesothelioma.com/heather/survivor/">HERE</a></span></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">and make yourself and those around you more aware by knowing some facts.</span></div>
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<li style="text-align: left;"><span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; color: #222222;">Mesothelioma Awareness Day is September 26, </span>2015, <span style="background-color: white; color: #222222;">and the Mesothelioma Cancer Alliance is spreading awareness of the disease and </span>its causes<span style="background-color: white; color: #222222;">.</span></span></li>
<li style="text-align: left;"><span style="background-color: white; color: #222222;"><span style="font-family: Trebuchet MS, sans-serif;">Mesothelioma is a rare but preventable cancer caused by exposure to asbestos fibers. </span></span></li>
<li style="text-align: left;"><span style="background-color: white; color: #222222;"><span style="font-family: Trebuchet MS, sans-serif;">Asbestos is a mineral that was used in consumer and construction products <b>through the 1970's</b></span></span></li>
<li style="text-align: left;"><span style="background-color: white; color: #222222;"><span style="font-family: Trebuchet MS, sans-serif;"><b>It can be found in insulation, adhesives, flooring, crockpots, hairdryers, crayons and even decorative fake snow!</b></span></span></li>
<li style="text-align: left;"><span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; color: #222222;">If you would like to help spread awareness, please donate your social status: </span><a href="http://www.mesothelioma.com/heather/awareness/#.Veb1FbxVhHw" style="background-color: white; color: #1155cc;" target="_blank">http://www.<wbr></wbr>mesothelioma.com/heather/<wbr></wbr>awareness/#.Veb1FbxVhHw</a></span></li>
<li style="text-align: left;"><span style="background-color: white; color: #222222;"><span style="font-family: Trebuchet MS, sans-serif;">Heather Von St. James is almost a 10 year survivor of mesothelioma, which was caused by exposure to asbestos on her fathers work jacket. </span></span></li>
<li style="text-align: left;"><span style="background-color: white; color: #222222;"><span style="font-family: Trebuchet MS, sans-serif;">Heather was diagnosed with mesothelioma just a few months after giving birth to her little girl.</span></span></li>
<li style="text-align: left;"><span style="background-color: white; color: #222222;"><span style="font-family: Trebuchet MS, sans-serif;">Her doctor told her that without treatment- she had 15 months to live. </span></span></li>
<li style="text-align: left;"><span style="background-color: white; color: #222222;"><span style="font-family: Trebuchet MS, sans-serif;">Fortunately, she was a candidate for a surgery that involved a heated chemotherapy solution and the removal of her left lung and is now a survivor! </span></span></li>
<li style="text-align: left;"><span style="background-color: white; color: #222222;"><span style="font-family: Trebuchet MS, sans-serif;">Her and her husband Cameron now work to spread awareness of mesothelioma globally.</span></span></li>
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<span style="color: #222222; font-family: Trebuchet MS, sans-serif;">I was pretty shocked to see a few of the places it can be found..,hairdryers and decorative snow! It made me think alot about my childhood in my grandparents homes were I know they had quite a few items still from the 70's and prior. Think about all the old photo albums that had adhesive pages that could have asbestos in it! I know I've looked through and handled a lot of those many times.</span></div>
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<span style="color: #222222; font-family: Trebuchet MS, sans-serif;">So please spread the word, be aware and remember that it can affect anyone, even you. Share Heathers fight in honor of being a survivor for TEN YEARS. That truly is something to celebrate.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO7bzyHiWIsfQlpfTDd5vkqJuOr9rlbzwApy2MKKt4yVndaJp12H_nLrDIBYO0hJ9kP5gqhp2_gHxJHsLY_mAKg0aIgjxk0ggudxdR1Z-bqv3cCn6FVXpoL8zKnfw0Q16dIp05QeGqtY12/s1600/MESO_awareness_Day.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO7bzyHiWIsfQlpfTDd5vkqJuOr9rlbzwApy2MKKt4yVndaJp12H_nLrDIBYO0hJ9kP5gqhp2_gHxJHsLY_mAKg0aIgjxk0ggudxdR1Z-bqv3cCn6FVXpoL8zKnfw0Q16dIp05QeGqtY12/s640/MESO_awareness_Day.jpg" width="273" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">- Jess</span></div>
<br />Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com18tag:blogger.com,1999:blog-4556439583187319023.post-19383736900026468382015-08-31T03:25:00.000-07:002015-08-31T03:25:31.531-07:00Shaking Things Up<div style="text-align: center;">
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<span class="mceItemHidden"><span style="font-family: Trebuchet MS, sans-serif;">I know I dropped off the face of the planet for a bit. I had this crazy idea one night when I found a two-day old shaker cup in my gym bag. GAG! I was scrubbing it out and thinking to myself, "man there really has <span class="hiddenGrammarError">to be</span> an easier way". I remembered in high school at McDonald's we had these little tablets we dropped in the coffee pot to help clean the glass and rid the smell, so I set off to the store thinking about the basics I learned in that year of college chemistry. I mixed things up and the next morning I gave them a <span class="hiddenGrammarError">try and</span> the results blew me away. They worked! So I made a larger batch, handed them out and am still doing some testing on them. So far the results have all been in my favor. I call them Shaker Bomb's and they have removed the odor from a 5 day old shaker cup, a 2 day old milk sippy cup, week old lasagna Tupperware, 2 day old pre-workout, 3 day old amino shaker, a glass blender and many day old protein shaker cups. I have them out to another group of people and am awaiting more feedback, but fingers they don't let me down. A lot of my extra time was towards that lately.</span></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><span class="mceItemHidden">Besides random kitchen concoctions, last weekend the hubs, some friends and I went to Kansas City to see the <span class="hiddenSpellError">Seahawks</span> play the Chiefs preseason. ( Got to love Company Tickets) We had a blast at the game, went out to dinner, the hub and I shared a mixed drink ( we drink a few times a year), and then hit the hotel. </span></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><span class="mceItemHidden">We splurged on a Jacuzzi Sweet at our favorite hotel in the area, Stoney Creek Inn. I kid you not if you are near Independence Missouri (10-15 minutes from downtown), staying at the Stoney Creek Inn will be the best decision of your trip. It is well priced for the area, free breakfast (waffles!), good gym, indoor/outdoor pool, all rooms have different decor, spectacular views and conveniently located. The next day we headed to Trader Joe's, where the hubs popped a tire, thank God for an emergency fund for just that reason. Please tell me that we are not the only couple that spent thirty minutes bickering about a tow truck and buying a tire, just to make up and find the positives after it was all said and done? Either way, we made it home with just losing an hour in the <span class="hiddenSpellError">Tireshank</span> Redemption.</span></span></div>
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<span class="mceItemHidden"><span style="font-family: Trebuchet MS, sans-serif;">Ty has continued with his consistency and dropped a few more pounds this week - so proud of his dedication and hard work! He is starting week five of his program and he hopes to see some ab definition soon. I'm excited to start working with a coach, Whitney Nava! This girl is amazing! She blows me away with the progress she made on her road to the stage, especially from being overweight. Working with her will help me be more accountable, make sure my workouts are on track with my goals and that I'm doing things all correctly. Check her out on <span class="hiddenSpellError">Instagram</span> and see the killer package she brought to the stage last weekend. </span></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">This weekend Ty took me out on my first crotch rocket ride. No lie, scaredy pants was I. We went straight to the interstate and I had an unsettled feeling, so he pulled over and let me get more comfortable and reassured me he knew what he was doing. I felt better once we got going again, but that two-hour trip was a long one for my first time. My things and calves hurt from where I squeezed the bike. But at the end of it I had a blast and he got to play on his toy.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Well, we are gearing up for a new week, my workout times and plan have shifted, so it will take a day or two to adjust too. Tuesday night I have a high school volleyball game to attend. A close family friends daughter is playing. Which is crazy that she is a sophomore already, I used to babysit <span class="mceItemHidden">that little 5-year-old!! Gahh I feel old!</span></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I'm going to finish off my omelet and head to the gym for some interval training, <i>yay! </i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>Have a great Monday all!!</b></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>- Jess</b></i></span></div>
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<span class="mceItemHidden"><i><span style="font-family: Trebuchet MS, sans-serif;">Be sure to check out <a href="http://www.workharderclothingco.com/">Work Harder Clothing Co</a> for some super soft workout tops, and it is veteran owned! Code " <span class="hiddenSpellError">jess10</span> " gets you 10% off at checkout!</span></i></span></div>
Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com3tag:blogger.com,1999:blog-4556439583187319023.post-57298185665350993972015-08-14T02:25:00.000-07:002015-08-14T04:15:48.879-07:00Fri-Yay<div style="text-align: center;">
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<span style="font-family: Trebuchet MS, sans-serif;">Today is the first game for my Seahawks and boy am I excited to watch them play! I have missed football season dearly! <i>Who's your team? </i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><span class="aBn" data-term="goog_1125156078" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">Friday</span></span> also means a slow down at work. I love my promotion and my job, but there are so many things that go into each and every quote that it makes my head spin! Fridays always seem to be a slower day; letting me get all caught up and able to close out some sales. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">However, the best part about <span class="aBn" data-term="goog_1125156079" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">Friday</span></span> is my upcoming cheat meal. Ty and I splurge<span style="line-height: 21.3000011444092px;">, budget and macro wise,</span><span style="line-height: 21.3000011444092px;"> by eating out once a week. If you shop at Kroger/Dillons, go buy a gift card from there for wherever you are going out to eat. You'll earn 2 times the fuel points on it, and for us that is worth the stop.</span></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Yoga <span class="aBn" data-term="goog_1125156080" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">Wednesday</span></span> night was a great stretching and toning session. My shoulders are super duper tight, so between regular stretching and rolling around on my dog toy ball, yoga sure is helping. I lost my foam roller in the move....I'm not sure how, I mean it wasn't exactly tiny....</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I spent last night cleaning the house in preparation for some R&R before the game. Did I say I'm excited? :) </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Gearing up for Leg day today; what's on your plan for today? Ty has deadlifts and he is really struggling with keeping his back flat. He also has issues standing up straight, lifetime of poor posture, any tips on how he can really improve his form and stance?</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">While cleaning last night I cracked open two shaker cups that were a little ripe, GAG, which led me to an epiphany! I put together that year of college chemistry, my mother's superb cleaning knowledge, and concocted "shaker bombs." A fellow fit lover at work is bringing in her shaker cup this morning and I'll have one after the gym to give them a trial run. Fingers crossed that they"ll work!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I posted on IG about a protein "crepe" recipe, give this baby a go it is so yummy!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">18 grams of Flap Jacked Pancake Mixed with about 5-6 TBSPS of egg whites, pour into a sprayed skillet that is slightly warmed up over medium heat. Let it be until no liquid is left, slide a spatula around the edges and when it is golden brown on the bottom, pop it out! I put a 1/2 cup of raspberries, walden's strawberry syrup, as well as a walnut/almond 100 calorie pack inside it and rolled it up.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I've been craving junk foods lately so I've been getting more creative with my macros. Yesterday, I created the French PB&J Toaster Sandwich. I took 2 pieces of Ezekiel Cinnamon Raisin bread, spread 2 TBSP of Justin's Almond Butter on it, 2 TBSP of Fit and Active Strawberry Jam and closed it up. I heated up my ungreased skillet, poured 1/2 cup egg whites mixed with cinnamon into a shallow dish and dropped in the sammy. Flipped it and let it sit to get a good absorb, not all will absorb, but hang on to it. Put the dipped sandwich in the skillet and poured the remaining egg whites onto the bread slowly as it absorbs. Flip it, plate it and enjoy! I'm going to try it for breakfast with some syrup...ahhhh heaven is what that sounds like.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Well best get to the gym so I can get back and get down on that breakfast!</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Happy <span class="aBn" data-term="goog_1125156081" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">Friday</span></span>! What are your weekend plans?</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>-J</i></b></span></div>
Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com2tag:blogger.com,1999:blog-4556439583187319023.post-83384357748013777992015-08-12T02:18:00.000-07:002015-08-12T02:18:03.650-07:00Oreo's and Motivation<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Today will go on forever. The hub had to be at work at 4 this morning so this household was up and at it and 3 am. Terrible. That last hour and twenty minutes of sleep I missed out makes all the difference. It will be an early bedtime tonight after Yoga. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I'm really looking forward to Yoga now, I find myself excited the day after waiting for the next week. It is a bit of a challenge, things like planks and plank twists, those are a hell of a time on the core. I really like the long deep stretches, those make me feel all warm and tingly. I treated myself to a massage on Monday night and that felt so good. Nice deep and relaxing. I really encourage anyone who works out to get a massage if they can once every month or two. As a former massage therapist, I really can speak to the long effects it can have on your body. It will help with chronic back pains, migraines, pulled muscles ect. Ty and I both wish we could have them more often, but ain't nobody got time for that.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>So uh.. when did this happen and how did I miss it?</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I need to find these and make them mine. These will be a true test of my will power. I've been doing really good about staying strict to my macros, no finger in the peanut butter, no picking chips or fries off the hubs plate and now jolly ranchers from the snack jar at work.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>We really love our nut and cookie butters in this household...</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I have to keep myself in check because it would be to easy just to sleep in and eat whatever I wanted with no thought about the effects.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDldrTmCaJGQL7xnLWorYWgI2sST1k-PsgvC3d5KGgsg2wyuG-nwGm8MoaUpI8eBtfqfoL-ZuOnHEq9If_-4nTQ5wIyL2_kmQQckBwKsAgT-OOWVpdiZ_QtoeaZ_VrkQv_xGu2MCjWE-KX/s1600/400522_414256221967294_368511489_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDldrTmCaJGQL7xnLWorYWgI2sST1k-PsgvC3d5KGgsg2wyuG-nwGm8MoaUpI8eBtfqfoL-ZuOnHEq9If_-4nTQ5wIyL2_kmQQckBwKsAgT-OOWVpdiZ_QtoeaZ_VrkQv_xGu2MCjWE-KX/s400/400522_414256221967294_368511489_n.jpg" width="400" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">This reality is not one I want to go back too, we were happy and miserable at the same time. We were overweight, felt like crap most of the time and just plain lazy. It was the middle of summer and I was wearing a hoodie because I thought it made me look less fat. <b>Nope, just hot and sweaty.</b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I don't expect him to "gym" like I do, but I really am so proud of the effort he has put in this entire year to lose over 30lbs, keep it off and now trying to get some muscles. I can't make him do it, I can help him, but he has to make the motivation, put in the effort and eat right.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDjEszJZi_XnmsJ10wvtkuQNE_arGN0PIwcLzMhQ87FdWeT8p__FAGBFOANTjiIHxLF7M_smmRASK8hHeOevuqfvMIeNdJq1h80JkWklbOhmtY8kdNdpt-UdwxSntBpzkLEYGl1WqInn91/s1600/tumblr_nsdbtz10731snbrkko1_500.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDjEszJZi_XnmsJ10wvtkuQNE_arGN0PIwcLzMhQ87FdWeT8p__FAGBFOANTjiIHxLF7M_smmRASK8hHeOevuqfvMIeNdJq1h80JkWklbOhmtY8kdNdpt-UdwxSntBpzkLEYGl1WqInn91/s320/tumblr_nsdbtz10731snbrkko1_500.jpg" width="320" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I'm in a bunch of motivation/fitness advice groups on facebook and I tell you it tries my soul to see the hundreds of people posting about how they want to lose weight but they can't stick to it, they can't make time for the gym, they can't eat healthy, they do not have time for it and want to know a "secret" or the quick fix. News flash, there is no quick fix, no secret. If you want it you want it and you will go after it. I've been there wanting to get fit but not wanting to change, I didn't want to put in effort, I wanted to continue doing the same thing and get different results. It doesn't work that way. I found out the hard way, that I had to want it and want every part of it. It will click and once it clicks, you are in for an amazing ride. I promise, put in the work and you will start seeing results and you will be addicted, because you have found the "secret".</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">On a lighter note..</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkSQKPWWkKjQsu_7ADQQkMUNWWrkmkyD8zjnY4cAU6dJ5j12Tgmhzlg09N64fD3Fm7Tk4KPeWK6QBwkl8nqMIDLmVEbmDexkFDMH_8HyiF8oIHCfyp06niZq6oTucJWwso8g_QZBXNZNFs/s1600/IMG_0092.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkSQKPWWkKjQsu_7ADQQkMUNWWrkmkyD8zjnY4cAU6dJ5j12Tgmhzlg09N64fD3Fm7Tk4KPeWK6QBwkl8nqMIDLmVEbmDexkFDMH_8HyiF8oIHCfyp06niZq6oTucJWwso8g_QZBXNZNFs/s320/IMG_0092.JPG" width="240" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">The other day I wrapped my two day hair in a headband and got these gawjuss curls!!! hair sprayed them and rocked them!<i><b> Hows your favorite way to get pretty curls?</b></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Well poop, I need to get my motivation game on and head to the gym. I have a heavy work day today.. sigh..</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Yay for Wednesday!</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Happy Humpday Everyone!!!</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>-J</i></b></span></div>
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<br />Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com3tag:blogger.com,1999:blog-4556439583187319023.post-10473604028232508262015-08-10T02:48:00.001-07:002015-08-10T02:48:44.474-07:00Rest and Repeat<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">The week seems to pass slowly but the weekend always sneaks past me, <i>sigh.</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Friday Night I went with the hub to the gym for his workout after work it was like 9pm when we got done. I was hungry, he was hungry, we headed to town and went to Applebee's for a cheat meal. We went ahead and when grocery shopping while we were there so we could spend the weekend at home.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Dillons started selling FlapJacked pancake mix, that was so exciting for me! So Saturday morning after our gym session we came back and had pancakes. Let me tell you, if you haven't tried them you should! They are fluffy, filling and delicious. No wierd protein after taste! The hub doesn't like protein powder but he loved these. I have tried a few other brands and this one had the best taste. we had the plain buttermilk, I really want to try the apple cinnamon next!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT6-ytJOfAggyredG1KQ9Yxbojh68FZwWuiJUoYoJ9Wn2P8w6cVIUawV1cZDI3sG3bb5daEg4_t49UfsrwgGnX702xuIj9KkEbCDkeMzGu048kD9k2yYB6r7AnNZ7UChFVWiZukNIjEpIt/s1600/IMG_0754.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT6-ytJOfAggyredG1KQ9Yxbojh68FZwWuiJUoYoJ9Wn2P8w6cVIUawV1cZDI3sG3bb5daEg4_t49UfsrwgGnX702xuIj9KkEbCDkeMzGu048kD9k2yYB6r7AnNZ7UChFVWiZukNIjEpIt/s320/IMG_0754.PNG" width="179" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">My Fitness Pal also let me know that I have been tracking my foods for a 100 days now. That is so awesome to see and it makes me want to make sure I don't let that slip away, because that is a good streak!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Freezing bananas is a great way to keep them when they start to spoil and use them for shakes or ice cream and so on. I find they stay less mushy if i freeze in the peel and then just peel with a potato peeler when I need them. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I spent Saturday, cleaning up the house and relaxed and watched a movie on TV, That's My Boy with Adam Sandler could not be passed up. I made a healthier version of Applebee's Fiesta Lime Chicken because the hub said he wanted applebee's again and well that was out of the question and the diet! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH61DtRlMBJdpm64Vjx36wrS79N0Sub8fYw-2ZxJYrj_yIwrQToKHcApBdiZNwDhMvCvS_BQh_nJPGjYpX8N_b59PhpVfKtCiiEa1BiSqCIBlDic_F3Ysg9PlYp5wyEHHXtC3wdZSC-UQt/s1600/IMG_0768.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH61DtRlMBJdpm64Vjx36wrS79N0Sub8fYw-2ZxJYrj_yIwrQToKHcApBdiZNwDhMvCvS_BQh_nJPGjYpX8N_b59PhpVfKtCiiEa1BiSqCIBlDic_F3Ysg9PlYp5wyEHHXtC3wdZSC-UQt/s320/IMG_0768.JPG" width="320" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">It was really good and very filling, you could use whatever salsa you wanted, this was just the only one we had on hand.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Sunday, I slept in and gosh it was glorious. I don't mind getting up and going to the gym, and I actually enjoy it, but I also enjoy those days I can just relax and get up when my body is ready. My body is worn out. We only have a shower and sometimes you just want to relax and soak to help your body, So I either head to my moms house or I head to the gym for the hot tub. Last week I sent the hubby for a surprise, I love you, massage and well I think this body needs one this week. Sundays are pretty boring for us, I food prep, write up our workouts and get geared up for the week. All though that is about to change. Football Season Starts this week, well Pre-season at least.We are pretty boring for a 23 and a 26 year old. <i>Was your weekend exciting or are we not as lame as it seems??</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu8dfCb91O4zFFp52yPQWfjkjDWuNuCm-O4MVzp5mhWRkMyZS-ltrVaVumpfRpE7XKNwsDhqBLMYR_tf-E0pdiKOcuAzj0cyKhyphenhypheniT5CxestMYoCRI7m5Hy5LqwBBGJM6ouw9Nw-yblxqY-/s1600/5726c89015e1525c7b28af7b36b56cfb.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu8dfCb91O4zFFp52yPQWfjkjDWuNuCm-O4MVzp5mhWRkMyZS-ltrVaVumpfRpE7XKNwsDhqBLMYR_tf-E0pdiKOcuAzj0cyKhyphenhypheniT5CxestMYoCRI7m5Hy5LqwBBGJM6ouw9Nw-yblxqY-/s1600/5726c89015e1525c7b28af7b36b56cfb.jpg" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Next weekend we have tickets to the Chiefs Vs Seahawks. Where I work has season tickets for the Chiefs, that employees can sign up for. I only sign up for the games that involve the Seahawks, obviously! But we are excited to get to watch them play again, even if it is just Preseason.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Since we will be in the city, we will probably swing by Trader Joe's also. It really sucks to live three hours from one, they are such fun stores, with everything up my alley.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Along with relaxing on Sunday I was icing my arms, that HIIT Burpee class on Thursday really did a number on my arms and they are sore. Does anyone else have this problem?? It is mostly in my forearm and then the inside of the bicep.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">The hub works super late tonight, so he is going to try to hang with me at these morning gym sessions. We will see how this plays out... He really has been putting in good effort at the gym, he is getting better about eating too. Food really is the hard part of lifestyle changes. Weekends are also when people tend to slip up. But it's okay you slip up, just move on and get back after it, don't let one mistake create the whole avalanche.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Go out today, workout, eat right drink your water and enjoy your day! Happy Monday all!</i></b></span></div>
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Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com2tag:blogger.com,1999:blog-4556439583187319023.post-19329864061791265572015-08-07T02:36:00.000-07:002015-08-07T02:36:02.850-07:00The Champion Was Once A Contender<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">I'm not even kidding when I say this, that freaking gosh it is Friday. This week just seemed to drag on and on and I've just been in a little funk with work and had a lot of stress and focus on that.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Last night I got roped into a HIIT class at my gym, only two people signed up so they asked if I wanted to jump in and I did. More people ended up showing, it was kinda intimidating. It was modified burpees on a step up box. They were terrible, I'm not sure what the timing was but it was something like 1 minute of burpees to 30 seconds of rest? Don't quote me on that. But it was a good burn it was something different and unexpected and I'm thinking I might check out another one! Yoga on Wednesday was really fun too, my back got a good crack and I had some good stretches, that one I'm definitely going back too.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>Do you do classes at your gym? Whats your favorite?</b></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>He wanted to fight me after his leg day...I made an attempt to hit him in the leg, he flinched into a squat position and got a cramp...Ya, try and fight me I've got all sorts of forces of nature on my side..Haha</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I felt out of my element at the HIIT class, and my husband has been nervous/intimidated feeling about going to the gym. He feels like he isn't good enough and is being judged. I know that feeling all too well. I joined a gym 3 or 4 times when I was overweight just to go once or twice for a couple minutes then leave because I felt like I was being judged. It is a ridiculous way of thinking.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">No one just starts out great, every champion was once a contender who never gave up. They weren't born with all the gains and cuts, no they worked for them. It is a concept we all to quickly lose sight of. You should never be embarrassed about being at the gym, you are there to better yourself and that is the only thing that matters. If you are giving your all and you feel good about your workout, then forget about all the people around you. Chances are they aren't judging you, and if they are that shallow to be, then they are the one with the problem- not you. Shrug them off and keep going. Do not let one person's negative glance, or whatever, decide YOUR future. It is your health and body, and last time I checked, it is America and you can do with it as you wish. So make it freaking awesome, and make them envious of your hard work and dedication.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">The hub is trying and I support him and give him credit, it can be tough to have lighter weights and be maxing out while someone around you is lifting 4 times that with no struggle. Last night a retired Bodybuilder was there and Ty really wanted to leave, he didn't want to embarrass himself. But in all reality, no one cared, and really no one does.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Now its kinda weird for me, I've only been at this gym for a while, back in this town for about a year, no one knows the overweight me. No one know the 250lb girl who joined a gym multiple times and quit. No, they see the girl who does 2 hour workouts, is there at 4:30 in the morning, who is there 6 days a week, who is drenched in sweat, grunting and and almost crying getting the heavy reps out. They didn't know I was scared to be at a gym once. I'm the more fit girl, and I see all the looks I get, when I walk from the free weight room to the machines, I see you stare at me in the mirror, I see you watching me doing sprints on the elliptical, I see you stare at me as I max out a rep and then go straight to the floor and smile. I see you. I know you are casting a judgement of somesort. But to the looks that just say "eyeroll". It wasn't ever easy for me, it still isn't. Trust me, I look a lot better in my gym clothes than I do without. I also promise you I'm not judging you, I'm thinking one of these:</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>"I wonder what workout there following"</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>"She is always here, I hope to keep that motivation when I'm older"</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>"I wonder if they will think I'm weird if I ask them to spot me..."</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>"Ugh how many people are watching, these pullups are going to be embarrassing..."</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>"Oh no their form is off, I don't want them to get hurt, how can I nicely say can I offer some advice.."</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">But really they are. I don't care what you lift, how fast you run, or whatever. I care about your effort. If you are putting in effort, I respect you. If you are sitting in the squat rack on facebook with your shoes off while your friend lifts and I ask you if I can jump in and you say sorry I'll be done in a minute- I'm irritated with you. I do my best to be respectful and sharing while at the gym, because that is how I want to be treated back.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">My stomach is a constant reminder of the girl who ate large pizza's, big mac's, cheesecakes, packages of oreos, drank 42 oz of soda and sat on the couch. I messed up, I didn't give my body what it needed it when it needed it, but I'm fixing that. My skin will just hang around to remind me why I felt like crap eating like that, why I was miserable with myself. But while it does that for me, it also tells the story to other people like the old me that it is possible to change. You can get healthy and more fit. There is nothing stopping you but that nagging little liar liar pants on fire voice in the back of your head. That voice isn't reason, don't listen to it, that voice is motivation, use that to fire you up and push through. You can be great and you will be great, you just have to stop getting in your own way.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Whew that was a lot to get and while we are it for the first time pretty much ever ( I think) let me show you what I mean by my loose skin...</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">All the "good" angels...</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">But what else should I have expected when it came from that..</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Clothing hides it very well...</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Don't let anything stop you. Go out and be great, I promise you it is worth it. Earphones in got lift or run or whatever it may be and enjoy the changes you'll see. :)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><u>Lions don't lose sleep over the opinions of sheep...</u></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>Off for some leggg day!! Have a great weekend!</b></i></span></div>
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<i><b><span style="font-family: Trebuchet MS, sans-serif;">-J</span></b></i></div>
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<br />Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com8tag:blogger.com,1999:blog-4556439583187319023.post-86318019045125065682015-08-05T03:39:00.000-07:002015-08-05T03:39:50.229-07:00Consistency, Consistency and Splurging <div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Here in podunk Kansas we are experiencing thunderstorms, which is awesome! It's been a few weeks since it has cooled down and got out of the high 90's. So it makes me all happy and fuzzy inside to have the windows open all night and that I got to watch some light shows before bed. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I started my new plan from Kris Gethin, and it is going good. It's a little different so far. Smaller sets, less moves. After coming off of an intense long cut formulated workout it is weird to be done so soon. I have split cardio 20 minutes am/pm. I've been getting up in the AM and hitting the gym and doing my morning cardio and my lifts and then after Ty gets off work we head to the gym and do cardio together and then I help him through his lifts. He hasn't lifted for about 7 years so we are working on the basics and finding the base weights he can do and tracking them in a notebook so we can keep improving. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>We did sprints tonight, he wasn't thrilled to be doing them either.</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Tonight he will be on his own for most of it, my gym has classes each day and since I moved my workouts to morning, I have time for Wednesday Yoga Toning! I'm super excited because I really enjoy but I hadn't lived near any place that offered it!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I'm so happy to see my biceps curving up and out more. I worked for a about a year and a half and that first picture is as far as I ever could get it. That was at the end of June and in the last month my arms have grown nicely. Also I can't say I mind seeing that quad split popping out...</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">With wanting to compete there will be poses that require me to learn how to flex out the right muscles. This is the first one I've been working on and it's to showcase my lat spread. I still am a complete ameture but well gotta start somewhere.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">The majority of my muscle growth has come from the last month. Honestly I can say it is from consistency. Splurging on the gym membership has helped me stay motivated and increased my effort. The company gym I was going for had no air or fans so it was hot and stuff, smelled and lacked equipment. Now with all the equipment, AC and just clean enviroment I'm pushing harder there than trying to get out. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">My diet has also improved, consistency again is so important. I got my macros back from Jessie Deye, they are up from where I was and she really stresses focussing on meeting your macros first, then your calorie goals. So that is what I'm going to try this month to see how much of an impact it has on me. I also splurged and upgraded My Fitness Pal. Yeah it was $50 and I think it is stupid, but I use it daily, I rely on it for tracking so It helped justify the purchase. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">For me it has been great. You can set your macros by percentages and choose what view of values you want at the top. I'm hoping this will help me focus in on tracking macros not calories.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Don't let anything stop you from your goals, no one is perfect or happy all the time. Focus on you and making yourself better.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>What do you focus on calorie wise, macros or calorie total?</b></i></span></div>
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Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com7tag:blogger.com,1999:blog-4556439583187319023.post-87334967476773346262015-08-03T02:37:00.000-07:002015-08-03T02:37:07.041-07:00August Goals, New Program, and Vacation The Movie<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_nOOAbCM9M0yTI8rxGd-BeuOeSRbeb2HZKAr0Artck31FxJL-hwhPufLG3lfYnH2B1ANExJRPrERMyzHbowuPjm-5e-JLUFCDSfvQOoyrln_-bAzf-H6euhZ1OSKMYCdXihDuAnIw5Gdr/s1600/11333378_878500718870509_1346685441_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_nOOAbCM9M0yTI8rxGd-BeuOeSRbeb2HZKAr0Artck31FxJL-hwhPufLG3lfYnH2B1ANExJRPrERMyzHbowuPjm-5e-JLUFCDSfvQOoyrln_-bAzf-H6euhZ1OSKMYCdXihDuAnIw5Gdr/s200/11333378_878500718870509_1346685441_n.jpg" width="200" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">It is Monday again and well it could be worse I guess. Don't get me wrong I love me weekends, but I do enjoy the structure and schedule of the work week.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">This is also the first Monday in August so time to set yourself some new goals and focus in on them!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I cannot believe summer is pretty much over all the back to school gear and activities are in full swing and soon the parking lot in front of my apartment will be emptied of the neighbors across the streets kids cars and all their freaking friends. I hate that they all park here instead of in their driveways..I mean I pretty much pay to park here, but whatever. (pet peeve, sorry!!)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b><u>So this month my goals are:</u></b></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>5 simultaneous pull ups</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>More water on the weekends</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Yoga on Wednesdays</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Less work stress</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>No more mindless snacking in the evening!!</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Pretty basic but important to me. Yesterday I did my first ever unassisted pull up in my life!!!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRt_Y4t9LFhyphenhyphenev_bFEB5UTtycNJCErIh9BbGtymq1nsZxrwGQF2V5SHw6dLA3F6G8v-qiOBMh92JACqiJo9Fpc7BqD4DdtFLHCv6CrHGi8n_MwZalaQACfBRedjcIE9ltZsDQ5ieIIYTgI/s1600/FullSizeRender.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRt_Y4t9LFhyphenhyphenev_bFEB5UTtycNJCErIh9BbGtymq1nsZxrwGQF2V5SHw6dLA3F6G8v-qiOBMh92JACqiJo9Fpc7BqD4DdtFLHCv6CrHGi8n_MwZalaQACfBRedjcIE9ltZsDQ5ieIIYTgI/s320/FullSizeRender.jpg" width="265" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>I felt so glorious as I left the gym!!</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I've been poopy about snacking, nothing much but too much! I find my hand in the peanut butter jars, just a bit on my finger or a few pieces of trail mix or a piece of pepperoni, but just not needed and out of boredom!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I'm in the midst of a promotion at work so my stress levels have been higher the last few weeks but as this week rolls around I'm really going to work on focussing in, tuning out the world around me and not getting so tense!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Last Thursday the Hub and I were going to buy a car but it fell through at the last moment so we had a personal day together.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlMCyE6HFg3RPEDkJjV1eTDWi-f0w0TMdE3eoTBZmMq7b6vDEklSTDZme33yyfvKnfQob11KahDs4XqYy90Ol9j3LiF4HkPjKt55xufPHKUT7gI4_JIXqUf8I1WuteU__LWJTgurEQ-EAW/s1600/IMG_0340.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlMCyE6HFg3RPEDkJjV1eTDWi-f0w0TMdE3eoTBZmMq7b6vDEklSTDZme33yyfvKnfQob11KahDs4XqYy90Ol9j3LiF4HkPjKt55xufPHKUT7gI4_JIXqUf8I1WuteU__LWJTgurEQ-EAW/s320/IMG_0340.JPG" width="240" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">He was shaving his face and stopped half way to show off his "Super Trooper " look. <i>UGH!</i> Silly guy! That mustache was gone soon after- <b>thank goodness!</b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">We also went and saw an early showing of Vacation the sequel to all the National Lampoon's movies</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7Qqegv05afvZeJbxK4xaEdcVeT6crCcOpNHnJinLxVTizA6l6xhGjx8j84w8NeKLVXyfPmEB9zkgC53rbr1K4eKLPjpmONPIMC-vgyrIq3DtRqG9hHdaO3rjHias4aJJ42hv1at_cPhJZ/s1600/MV5BMTUwNTM0ODMxM15BMl5BanBnXkFtZTgwNjM4Nzk4NTE%2540._V1_SX214_AL_.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7Qqegv05afvZeJbxK4xaEdcVeT6crCcOpNHnJinLxVTizA6l6xhGjx8j84w8NeKLVXyfPmEB9zkgC53rbr1K4eKLPjpmONPIMC-vgyrIq3DtRqG9hHdaO3rjHias4aJJ42hv1at_cPhJZ/s1600/MV5BMTUwNTM0ODMxM15BMl5BanBnXkFtZTgwNjM4Nzk4NTE%2540._V1_SX214_AL_.jpg" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">It is pretty funny, but definitely aimed at the older kids! It is also good if you have seen the National Lampoon movies, the jokes are way better. The best joke was that I paid $5.25 for a cup of water... no outside drinks allowed, I was dying of thirst so the extra large cup with light ice was mine..free refills, so you bet your bottom dollar I drank up and filled up!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">My fitbit flex has been kinda sporadic with its tracking and charging, so with some of my bonus money I upgraded to the Charge HR</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1KxGZqMkENPpZYdwLbTE1ZpTzSDHQDXyaiBXEdq6aSOPUg7E6tVedvwDYFsYu5IIW2Ws5GfrXE1Fui8iv6ZU2wb3_PcTjf6JY0uSOelsgIIp8z866qaz14Nx5iBrL_ulbw1dDJE0iVco4/s1600/IMG_0470.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1KxGZqMkENPpZYdwLbTE1ZpTzSDHQDXyaiBXEdq6aSOPUg7E6tVedvwDYFsYu5IIW2Ws5GfrXE1Fui8iv6ZU2wb3_PcTjf6JY0uSOelsgIIp8z866qaz14Nx5iBrL_ulbw1dDJE0iVco4/s320/IMG_0470.JPG" width="320" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I'm pretty excited to see how much more accurate my calorie burn is now. The hub, who has a Razor Nabu Tracker, is using my flex to track his fitness as he gets back on the bandwagon after taking a three month break. He is using the flex so we can compete with our steps. Also if you are going to by a fitbit, I highly recommend Dick's Sporting Goods. I didn't get the two year coverage plan last time and it would have benefited me this last week. I paid the $30 for it this time and it covers everything except lost or stolen. So If i drop it in water, I'm covered for the full value!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Yesterday was also my last day on Arnold's Blueprint to Cut Program.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbb3lBT0kofNLRnQKB2OidM5DQIOG_YPsaF7KA2JhAeiutbZj9H8EXAveRw2PgxyLbxdOAxDebfca1VYgR0tpXLH8nTZS_sxN9w17siv01r6RfYmFCpFxhmsRnrxtMJp95BDbcKRjOuuD4/s1600/IMG_0476.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbb3lBT0kofNLRnQKB2OidM5DQIOG_YPsaF7KA2JhAeiutbZj9H8EXAveRw2PgxyLbxdOAxDebfca1VYgR0tpXLH8nTZS_sxN9w17siv01r6RfYmFCpFxhmsRnrxtMJp95BDbcKRjOuuD4/s400/IMG_0476.JPG" width="400" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I saw a lot of improvements!! I'm very happy with the muscle growth and definition I saw. <b>I'm also hungry for more.</b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">After debating on and off for a few days and then all day Sunday I've finally decided on my next workout... <a href="http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html">Kris Gethin's 12 Week Trainer</a> , it only has 5 days of workouts so I will be pulling small workouts from Jamie Eason's Live Fit Trainer for Saturday workouts. The hub is doing <a href="http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer-week-1-day-1.html">Lee Labrada's 12 Week Lean Body Trainer</a>. His workout has 6 days in it which is why I am adding in a 6th day. I'm going to support him and be there with him to make sure he gets the results he wants. He never really has been a gym goer. He used to go with me back in the day when we lived in Concordia and had the other nice gym, but he usually did light weights and focussed more on running on the treadmill. Now he is going to have more of a focus on weights. I think he will be shocked with how far he will come.<a href="https://www.blogger.com/"></a></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I have also submitted for a Nutrition Plan from Jessie Deye, or <a class="g-profile" href="https://plus.google.com/109863749104934253623" target="_blank">+gymgirljessie</a> on Instagram, her website http://www.gymgirljessie.com/ has custom plans for $20. Yes I can figure my own macros but sometimes I really do like to have more of a trained professional do it. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I have 40 weeks til the beginning of May 2016. The show I want to do has not had its dates released but should be in May of 2016, it was in May in '14 and '15 so I'm going to assume that is May again. I won't really start zero-ing in on cutting and prep til January. But that does not mean I'm going to sit idle. I will be continuing to bust my ass to build muscle, tone, tighten and work on the best package I can bring. For now I will continue with my cheat meals but I will knock those off when I go into full prep. This really means alot to me and I only want to do one, so I'm going to give it my best. I've only got one shot, opportunity, once in a lifetime..</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Sorry for the Eminem quote! </i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b>Well this girl better get her butt to the gym!</b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Welcome to August, what are your goals??</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>-J</i></b></span></div>
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Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com1tag:blogger.com,1999:blog-4556439583187319023.post-59324675244489837722015-07-30T06:29:00.002-07:002015-07-30T06:29:29.750-07:00Closing out the Cut and Pushing Harder<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Happy Thursday!!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">For the last 8 weeks I have been doing a test cut. Knowing that is part of the process when preparing for a show I wanted to give it a try before it was necessary, to learn how my body responded. I had less carbs, less fat and more protein. I was doing the Arnold 8 Week Cut program from bodybuilding.com. I've tested new supplements, new time windows of eating, fasted cardio and so on.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">So the last 8 weeks looked like this:</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">- calories from 1900 to 1650</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;"> - three day splits of workouts, 6 days a week</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;"> - chest/back day, leg day, arms/shoulders, rinse and repeat</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;"> - 4 days a week 20 min cardio</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;"> - ab work 6 days a week</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I have lost 3% body fat over the time and that is awesome for me. My weight is been staying the same, which is fine because I'm working on replacing fat with muscle and muscle weighs more than fat just takes up less space. It can be really tough to see the number on the scale not moving but I really have to focus on the changes I see physically to not lose focus.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">For me I've found that my body likes fasted cardio followed by light stretching and 1/2 scoop protein powder mixed with water. Then I move on to lifting and I fuel that with 1 scoop pre workout , 1 scoop Aminos mixed with 25oz of water. I drink that throughout my workout and it gives me steady energy and focus.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXFQohj2vwlIkXyNMcbkB_JvvaKWfQdRBDk8k4_fZ7GAnfpvdSFiJSMc4fajTreb9tysJ9g_eOP2mgY8GgdBpyFUhwRbVp08igXK-uvecK6Po4P9B80UYtXT8V5gY1qKpuxRruQRo3P40c/s1600/IMG_0309.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXFQohj2vwlIkXyNMcbkB_JvvaKWfQdRBDk8k4_fZ7GAnfpvdSFiJSMc4fajTreb9tysJ9g_eOP2mgY8GgdBpyFUhwRbVp08igXK-uvecK6Po4P9B80UYtXT8V5gY1qKpuxRruQRo3P40c/s320/IMG_0309.JPG" width="240" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Over the last week I started taking nitric oxide in the morning about 15 minutes before I head to the gym. It increases blood flow and recovery, for more about it go <a href="http://www.bodybuilding.com/fun/6-reasons-use-nitric-oxide.htm">HERE</a>. It has been AWESOME!! My recovery has been great, I've been able to increase my weight, each day on each set. It has been so awesome, I just feel so much stronger and less burnt out afterwards. This is also my second week of working out in the morning vs evenings, I think that has also helped me because I'm not worn out from the day yet and I have a good energy flow!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpLCcx9UGokmsTubHkYW5p1p3YO-oUBGIm3UEczKVf35LC_kpuVJxtpO7S_otO8_R71yIkXc5jp4vJbty8mF_ZibePPO3GxU4GXdNTukTLSA76MA4bqaCDk73GLObWwJ_5Jg82KPhM9-OU/s1600/IMG_0270-1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpLCcx9UGokmsTubHkYW5p1p3YO-oUBGIm3UEczKVf35LC_kpuVJxtpO7S_otO8_R71yIkXc5jp4vJbty8mF_ZibePPO3GxU4GXdNTukTLSA76MA4bqaCDk73GLObWwJ_5Jg82KPhM9-OU/s320/IMG_0270-1.JPG" width="300" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Saturday will be my last day on the arnold cut program, so I'm going to reevaluate my macros, meal plans and workouts.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Any suggestions on your favorite workout programs I should look into??? Looking for gym focused ones..</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I've also been reading more, talking to more experienced people to work on my forms and learn tips and tricks. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ0HzVSw_ZMOdBzUMTOf2hUKVRmWzdJPiqHBMKE3i2IT85XY8vhBmYWwwxhehCtsU2Rj62NyV7F70-fT5Yvb7OWkluk-HeHuA8tp5LZmx_GU3nfSeVDsrMr6AOtGJFHR1uI3ozlEM11q-_/s1600/IMG_0237.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ0HzVSw_ZMOdBzUMTOf2hUKVRmWzdJPiqHBMKE3i2IT85XY8vhBmYWwwxhehCtsU2Rj62NyV7F70-fT5Yvb7OWkluk-HeHuA8tp5LZmx_GU3nfSeVDsrMr6AOtGJFHR1uI3ozlEM11q-_/s320/IMG_0237.JPG" width="320" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">One thing I've been testing out is having your heels slightly elevated during squats. It is supposed to help activate the quad muscle and strengthen the knee area by keeping the torso in more of an upright position. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>How do you squat?</b></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">But one thing that I've noticed majorly from this program was my calf muscles growing. I've had a hard time getting them to show any progress. Arnold had the same troubles so I'm very happy with these beauties so far!!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHnchrHVSlYXxuYChiV3aXwHzkxi5a202wps3QCQYvVNurm1mu7yfFxUWxm7j_yRFuqXhXfCkHqNqwHOGffNYZxs9EA6KGkZ-Q_2o0FH5w1XQwwhyACdBXtxfjaGnIxmxMfsY65RDNAhuF/s1600/IMG_0311.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHnchrHVSlYXxuYChiV3aXwHzkxi5a202wps3QCQYvVNurm1mu7yfFxUWxm7j_yRFuqXhXfCkHqNqwHOGffNYZxs9EA6KGkZ-Q_2o0FH5w1XQwwhyACdBXtxfjaGnIxmxMfsY65RDNAhuF/s320/IMG_0311.JPG" width="240" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I'm always trying new foods and things because well you never know unless you try!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5LRY-ArCOb4J91GrST2aH1Oj0dbAQyTPj1zY-xuw_-SJkzj77pBIxI38GKzc7PxAzSy8wSfT0GyVmqL0Zyigc936dGihTGB9lqODoJpukN0BhHFih2pS9EA1uO4zEiGh-GuPpapW2aHPg/s1600/IMG_0223.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5LRY-ArCOb4J91GrST2aH1Oj0dbAQyTPj1zY-xuw_-SJkzj77pBIxI38GKzc7PxAzSy8wSfT0GyVmqL0Zyigc936dGihTGB9lqODoJpukN0BhHFih2pS9EA1uO4zEiGh-GuPpapW2aHPg/s320/IMG_0223.JPG" width="240" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b>THESE!!!</b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"> Nothing has ever tasted so close to a candy bar before! Don't get me wrong I love my quest bars, but these are really nice to throw into the mix and curb that candy bar craving I get because all my coworkers hit up the vending machine multiple times a day<i>...sigh...</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>Well now its time for some breakfast!</b></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>-J</b></i></span></div>
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Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com0tag:blogger.com,1999:blog-4556439583187319023.post-46209678747712612812015-07-28T04:18:00.000-07:002015-07-28T04:18:21.880-07:00Protein Finds and Miss Ava<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Surprised to see me back again?</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Get used to it.</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">This week is already crazy! Ugh. Work picked up big time and I'm in the midst of a move because of a promotion, so I'm just kinda hanging out in no where land waiting for some direction.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">A group of us a work do 5K's together. Five - eight of us depending on the availability and one of the gals two kids do it too, it's really great to do it together but still individually. There are a few of us that run and a few that walk, but we all do it for the cause that its funding. Saturday we did the Race Against The Odds in Salina Kansas. It is focused on raising money for childhood cancer research. The local Charity was <a href="http://www.lovechloe.org/">Love, Chloe Foundation</a> who was started by a local mom who lost her sweet daughter Chloe to childhood cancer, she also started the <a href="http://www.monkeyinmychair.org/">The Monkey In My Chair Program</a> that helps keep the kids who are battling cancer in touch with their classmates while in treatment. These charities locally have went big time and spread across the world helping many more families out there. They teamed up with <a href="http://www.thecurestartsnow.org/">The Cure Starts Now</a> and put on an amazing 5K and 1 mile fun run. The race also had a local ambassador, miss Ava. Ava was your average adorable little girl, except she was anything but average. Ava is battling cancer as well but she was full of energy in a colorful tutu and blinged out sneakers with her name on them. She is a superhero if you ask me. I cannot even begin to fathom what it would be like to be so young and know so much pain, struggle and be so familiar with hospitals. Life isn't fair, but childhood cancer goes far beyond unfair, it just isn't right. It really hurts my heart to see so many struggling, winning and losing battles. When they introduced Ava at the beginning of the race and had a moment for those who had left their earthly home, I got choked up and chills. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt-OVf22gVZ45BGD5tjC-AODQbVKuSQKPUvnRAnq7zD7UFqFaYxe9qXUfg4oR1V5PiL9Llz71yzFeUP_buDrhCbGC-KBaGh_xY4HY_Y_PXzjBrqaV0L5DOeSOmAbjvdP_iCRLxkWBZX9er/s1600/IMG_0124.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt-OVf22gVZ45BGD5tjC-AODQbVKuSQKPUvnRAnq7zD7UFqFaYxe9qXUfg4oR1V5PiL9Llz71yzFeUP_buDrhCbGC-KBaGh_xY4HY_Y_PXzjBrqaV0L5DOeSOmAbjvdP_iCRLxkWBZX9er/s400/IMG_0124.JPG" width="300" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">The race began, I hadn't trained outside of my normal 4 days a week cardio and 6 days a week lifting. The course was filled with curves, hills, mixed terrains and the heavy Kansas summer air, there was one moment where I wanted to take a second and walk, but I couldn't my legs just wouldn't stop moving forward. I finished the race with my second fastest time of 26:32, my legs hurt, my lungs hurt and I was beat, but I couldn't help but feel good that I got to be a part of this. That this race was bigger than a race but it was people coming together to donate towards a great cause. That made the race amazing. Don't get me wrong I am STOKED that I got third place in my age group, but it also humbled you to see all the families there who benefited from the foundations.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I spent the rest of the day shopping with my mom and my niece, I ended up racking up boocooo steps and walking over 11 miles. I had some snacks and my foods with my but it wasn't actually cheat day so I did have to stay within my macros. My go to is Subway because I use this awesome <a href="https://www.nutritionix.com/subway/nutrition-calculator">Nutritionix</a> calculator to see what the sandwich is.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju9aWoWDRKLf2_rSPx51lI3ZHL20ITOVQ25Qvf_sgDRoALPRiA2Gr7F3zBCurgZY66P-QJmLdiqdxiIYwfRq18eD_qRa-2PybpEHmg0GkgLClW3UV-kEsOF1LtHBWicVoK0kqAjZ83e356/s1600/Screen+shot+2015-07-27+at+6.27.10+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju9aWoWDRKLf2_rSPx51lI3ZHL20ITOVQ25Qvf_sgDRoALPRiA2Gr7F3zBCurgZY66P-QJmLdiqdxiIYwfRq18eD_qRa-2PybpEHmg0GkgLClW3UV-kEsOF1LtHBWicVoK0kqAjZ83e356/s640/Screen+shot+2015-07-27+at+6.27.10+PM.png" width="640" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I ended up eating there twice but paired with the protein packed snacks I brought, still I had room for some Artic Zero Cookie Shake, fat free cool whip and Jiff Powdered Peanut butter. My day was good!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Speaking of powdered pb... I found this gem Saturday at Walmart</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Between this and PB2 there are a few differences, and this one actually had a better flavor when mixed into things.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">It was like a protein adventure on Saturday, I found these new drinks </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I'm having one of these today and well I hope it lives up to my expectations of deliciousness.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">The Bargain hunter in me had a hard hard time passing up this deal...I mean 275 pieces for only $4.75... <i>Ugh...maybe next time Tootsie..maybe next time.</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I had a mind blowing Non Scale Victory for myself.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">For the first time in well.. ever I walked into a store, saw an outfit on a mannequin, asked the store clerk for all the pieces and when I put it on, it still looked good! This "perfect" (i use that term lightly) figured mannequins outfit look awesome on me too! I just couldn't believe it and I felt like a million bucks today when I wore, Hello self confidence boost!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">My Weight has been staying about the same, but my body is changing shapes and exchanging fat for muscle. I can't say I don't like it, because well I love it!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Off to crush a leg day, how was your weekend?</i></b></span></div>
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Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com2tag:blogger.com,1999:blog-4556439583187319023.post-59850387495927026892015-07-27T05:22:00.001-07:002015-07-27T05:22:48.822-07:00To My Husband: I'm Not the Woman You Married<div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i> This is going to be kind of a long one, please bare with me, but as timehop reminded me that three years ago I was getting my wedding pictures back and I began to really reflect on myself. I realized as I caught a glimpse of myself that I'm not the woman my husband married, I'm a new woman, and that just comes with the journey I guess when you go from being 250 lbs on your wedding day, 228 lbs at the beginning of the journey and 158 as she writes this today.</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5DrOHKLv-wDkPpTBIPz7SwhbuYVc263_xRLuMEeQlVzmTnjaXZVdjcdvRuPCCrnaBckitPHPfdgPaEkiq_Vf9ZTllqzY53KyzRQjIvDLds3qiksiNiVGcy0bEINS_OFtGOd6vfdAV54lt/s1600/unnamed.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5DrOHKLv-wDkPpTBIPz7SwhbuYVc263_xRLuMEeQlVzmTnjaXZVdjcdvRuPCCrnaBckitPHPfdgPaEkiq_Vf9ZTllqzY53KyzRQjIvDLds3qiksiNiVGcy0bEINS_OFtGOd6vfdAV54lt/s320/unnamed.jpg" width="228" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">To My Husband,</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"> I'm not the woman you married, mentally or physically. It isn't that I love you any less then I do the day I married you. Actually I love you more. Going through the daily struggles of young adult hood and marriage together has made my love grow stronger and even into a new love. It is no longer the teenage lust like love that draws me to you or any of those things. I look at you differently, I look at you as the man who works to help fund our life, the man who is always going to be there for love and support. So as I tell you how I've changed, please realize that I love you no less.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"> I'm not the woman you married, or for that fact the girl you started dating. The girl you first asked for her phone number from, was young, she was naive, and believed the world held endless possibilities. That girl was in highschool, trying to figure out where to go to college, and the biggest decision she had was which outfit to wear to school and what time to leave the party to make it home by curfew. That girl faded, that girl dissolved into the young lady who you continued to date and the young lady you asked to marry you. That young lady was in school full time, working full time, learning responsibilities and how to balance them while still filling the day with endless daydreams of what the future would hold. That young lady was growing into who she would be. She spent her days in a city far from home and far from you. She longed for your company and weekend visits and tried to find the balance between school, work and a social life. That girl was homesick, a lot. She was overwhelmed with the world around her. She knew she wanted to be with you but the stigma of being to young rattled her. She was scared and insecure still. She still had a lot of growing to do to be the woman she needed to be. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"> The woman you married, she had put on weight, she wasn't happy with herself, she was insecure. That woman was 20 years old, fresh out of college, starting her first career, paying rent, paying bills, buying a car, the young carefree girl who saw all the possibilities in the world, and now she was developing responsibility tunnel vision. The woman, while she was trying to learn to be a wife was still learning to be an adult. This was a hard time. She wasn't me and she wasn't who I wanted to be. Her and you went through a lot of rough times and a lot of good ones too. These times overwhelmed her, and it consumed her. The stigma of young marriage still echoed for her. Her friends were all still in college, they were single, they were in relationships, they went out to the bars and the clubs, they took trips, they had a lot of freedom she didn't. This wore on her, she felt she lost a lot of friends, because her responsibilities took priority over getting to go on a trip that weekend. She wasn't included in somethings because she was married and her friends didn't know how to handle it so they left her out. She clung to you because you were the only friend she could truly count on. She was so insecure with the weight she had gained, the friends she'd lost and the feeling that she could fail any moment at the relationship or at the responsibilities. She hid herself in over sized t shirts and hoodies, she stole your clothes until they were too small.She had one pair of jeans that fit, they were ripped up and she patched them each time she busted the seams. She had three dress shirts she could fit into and she always just hoped you would love her and find her beautiful. She lost sight of who she wanted to be. She settled for the woman she became instead of striving to be the woman she wanted to be. It took that woman some time and some soul searching.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"> That woman finally started to find a way out of the rut, she started losing weight, she gained confidence, she changed jobs, you two bought a new car, you traded cars, you moved to a new place, she works out, she had new goals to grow with, she has fallen into an age that more people are married, its easier to find friends or be included for her. She was changing. You didn't take it very good to begin with. You pulled back from her, you questioned her and her motives. At that time she thought you doubted her, which made her push harder. In reality you really just didn't want to lose her. She wasn't going anywhere, she was just growing into the woman she wanted to be. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"> As you know, I'm not the woman you married. I love you, but I wear high heels now, I dress up for work and for dates. I dress up because for once I feel confident in clothes, I want you to be proud of me and want to show me off. The woman you married weighed 250 pounds in that size 18W corset back wedding dress. That woman hit the drive through for lunch, ate a entire cheesecake by herself, drank 42 oz of soda a day and spent her spare time on the couch. The woman you come home to each night, shes a lot lighter at 158, her clothes are half the size and most of them have been purchased in the last two years because of the weight loss. This woman counts her calories and her macros, she drinks water like a fish. This woman will go out to eat once, maybe twice a week for a cheat meal, this woman won't always eat the same meal as you, she won't eat take out or go get a drink, but she will eat at the same time as you, she will go get the take out with you, she will go get a drink with you but she'll take her iced tea. You haven't lost her, she is still here, she just has different goals now. Through this all she has gained confidence, she has found her voice, she found herself. Who she wanted to be, who she became and who she grew into today. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"> I'm not the woman you married, I spend my free time at the gym and get angry when I miss a day, but I also get angry when I miss an opportunity to spend time with you on a date or on the couch. It has taken a long time for me to get to this point. To finally feel like I have control and balance on all aspects of my life. I finally after at least three years of not liking who I was, like who I am. I have that responsibility tunnel vision, but I've also learned to be able to turn it off and spend time carefree. I'm not sorry that I'm not the woman you married, but I am sorry that at times through my personal journey if affected you. It made you think I wasn't happy with you or our relationship. I had a lot going on internally and a lot of the times I just wasn't happy with myself or my progress. So all in all, I'm not the woman you married, but I am the woman who wants to spend the rest of her life with you. I am the woman who loves you, loves movie nights on the couch and waking up next to you. I am the woman who I need to be and was meant to be all a long.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"> <i> -Your Wife For Always</i></span><br />
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Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com2tag:blogger.com,1999:blog-4556439583187319023.post-4133933085641412702015-07-23T02:55:00.000-07:002015-07-23T02:55:47.633-07:00Fire People Coming..<div style="text-align: center;">
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<span style="font-family: Trebuchet MS, sans-serif;">So Wednesday I'm sitting at work, I pull open my desk drawer to get a piece of gum, my phone is lit up with a text from my husband. It simply reads<b> "Fire people coming our house". </b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>Backstory here</b>, my husband is terrible about texting in emergency situations, my friend Tatum was in a car wreck, she texted me saying, " Im okay, but I was in a car wreck and my cars totalled". I knew she was okay so I wasn't panicking. Ty, who didn't know she'd texted me yet sent me this- "Tatum was in a car wreck." Like you can't just leave me hanging like that!!</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b>Back to Yesterday..</b> I immediately dial his cell, he doesn't answer, I end up frantically calling four times before getting an answer. Turns out, our apartment building is on fire. Its an old victorian house that has been turned into 6 apartments so its more like a room in your house is on fire vs an apartment. The apartment is above ours and a to the side a bit..if that makes sense. Either way, she had left her stove burner on, it got the countertop and cabinet so hot beside it that it caught the things on the counter on fire, spreading to the cabinets. Luckily it all went up, she and her kids weren't home. There's damage but, everyone is alright.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Ty had actually heard the smoke alarm in the hall going off but it stopped and he shrugged it off thinking someone was cooking or so on. I was expecting a package today so I told him to be on the look out, he decided to go out and see if it was left by our mailboxes, opened the door and saw smoke coming down the stairs.. him and the neighbor down here walked up stairs to see smoke pouring out from the door and he called 911. They did what they call a two alarm, which means the first responders came, then they called for a second truck and more firefighters to come. They had to enter carefully without letting in too much oxygen to cause an explosion. It was scary, and hard to focus, but man I'm very thankful that the most we suffered was smoke smell heavily in our apartment. We had to leave our windows open to help vent, so after work and this day I said hey, lets just go out to eat tonight instead of this weekend.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">That is another thing I love about IIFYM because I made it work to my advantage and was able to relax a bit.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Wednesday Morning I had the Fitness guru, I guess we can call her, at my gym do my body fat. The gym is actually the wellness center of the Hospital too so the people that work there actually are quite knowledgeable and well trained. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I was freaking shocked to see my Body Fat. <i><b>22.4!?!?!?!?! </b></i> I really expected it to be more around 27-32 range. I see my loose skin and forget that it is just that- skin. This really kicked up my motivation levels though!!! I can't wait to get this redone and see the progress in a few months!!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Tuesday's workout was powered by 1st Phorm. I really don't think about all the stuff I have being labeled and just use it, but then in hindsight, I realize, I've become "that girl" the one with the backpack and blah blah, but I'm totally fine with it. Judge me.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">That is Dana Linn Bailey's signature on my shirt so I of course went really freaking hard too. <b>When DLB has your back anything is possible! :)</b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I was really surprised that this song didn't get many workout remix videos. I felt it need one, I've been doing this twice a week for about two weeks now with a 9lb bar and it gets you right in the quads and arms!! Give it a shot and let me know what you think! <i>Yeah thats right, go watch me whip! </i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I won a giftcard so of course I had to splurge on the supplements I've always wanted to try but didn't "need". I got a calcium magnesium and zinc mix to help with muscle and joints., B-100 Complex for allllll the vitamin B needs. All herbal Water pills for those pesky bloat days. Last but least I got Nitric Oxide supplement to try today to see if it really does help my blood flow, energy and pumps. I'll let you know! Off to crush some chest/back and abs... lets see what this day has in store for me!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>This is what is in my supplement basket..( no they are not all taken each day) what do you use and why??</i></b></span></div>
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Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com2tag:blogger.com,1999:blog-4556439583187319023.post-78823002191533505992015-07-21T02:30:00.003-07:002015-07-21T02:30:48.959-07:00Mic Check...1....2....3<div style="color: #222222; text-align: center;">
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<span style="background-color: white; color: #222222;"><span style="font-family: Trebuchet MS, sans-serif;">Is this thing on?</span></span></div>
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<span style="background-color: white; color: #222222;"><span style="font-family: Trebuchet MS, sans-serif;">I'm blowing off the dust on my keyboard and I think I'm gonna come back to the blogging world. I took a break from blogging for a couple of reasons..</span></span></div>
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<span style="background-color: white; color: #222222;"><span style="font-family: Trebuchet MS, sans-serif;"><b>Time.</b> I was having trouble balancing my personal life and schedule along with work, workouts and hubby time. I was overwhelmed.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Trebuchet MS, sans-serif;"><b style="color: #222222;">Content.</b><span style="color: #222222;"> I had started this blog to keep myself accountable,to document my journey and to hopefully inspire someone along the way. I focused to much on what I there's thought about what I wrote and doing it for everyone else instead of doing it for me like I intended. <i>I've missed it.</i></span></span></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Then I tried coming back but still trying to write for others and not myself</span></div>
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<span style="background-color: white; color: #222222;"><span style="font-family: Trebuchet MS, sans-serif;">I've been tossing the idea around about coming back for the last few days, but as I was pushing through my workout yesterday morning and as I sat waiting for my strength test for work I realized that I missed it and the public accountability and support. I'm going to do it again and focus on writing and posting what I want not what everyone thinks I should. I mean it's my blog right?</span></span></div>
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<span style="background-color: white; color: #222222;"><span style="font-family: Trebuchet MS, sans-serif;">So enough rambling about my inner conflicts on blogging, let's do some catching up..</span></span></div>
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<span style="background-color: white; color: #222222;"><span style="font-family: Trebuchet MS, sans-serif;">Here I am year three of my journey with two years of maintaining the weight loss. A quick recap of my story for you all..</span></span></div>
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<span style="background-color: white;"><span style="font-family: Trebuchet MS, sans-serif;"><i>7-7-12 wedding day and a bride tipping the scales at 250</i></span></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>1-1-13 Weighed in at 228 and officially starting a healthy lifestyle</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>6-1-13 first 5k, no stopping or walking, down fifty pounds.</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>10-5-15 first 5k for time, down over 60lbs and got second in my age group with my fastest time ever of 26:07</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #222222;"><i>By the end of October, beginning of September I was down 70lbs from the beginning of the year</i></span></span></div>
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<span style="color: #222222; font-family: Trebuchet MS, sans-serif;"><i>Started weightlifting and Joined a gym in mid November</i> </span><br />
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<span style="color: #222222; font-family: Trebuchet MS, sans-serif;">Started 2014 strong and it ended up being a maintenance year. I was able to maintain the majority of my weight loss and not go overboard. We moved two times and I changed gyms twice and also changed jobs once. It was a lot going on and really added to the struggle I was having with finding a balance.</span></div>
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<span style="color: #222222; font-family: Trebuchet MS, sans-serif;">I started 2015 with more determination then I had had in a while. I knocked off the 10-15 pounds of fat that had started to creep back during the holidays. I'm sitting at my average weight still. My lowest weight to date is 157 which would be -71 pounds. On average I fluctuate between 158-163 that's my normal range I guess. </span></div>
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<span style="color: #222222; font-family: Trebuchet MS, sans-serif;">It is mid July and we are literally half way through the year. I have big goals now, I want to compete in the WBFF's Transformation Division in late spring of 2016, dates TBA still. But that gives me time to work on building muscle and really time to transform my body even further- if I put in the work and not in the fork. But really, I'm not going to lie, I'm a snacker, never much but enough that it's going to start hurting me. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAsIxU2qttxFEpMdBw_MC_bXDaCJI5f24Ro2_5RGiwbCa8ma4fRTnjyAI0se6a6_lqaoLkZbmckLycjCqg3tQxhV2g0tYuVdjpjfM7IYOifFmzxeu0PcUm3hENLnzB2s2-7oiosIY7x3ib/s1600/11150445_1566867773592906_5008419818722035903_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="235" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAsIxU2qttxFEpMdBw_MC_bXDaCJI5f24Ro2_5RGiwbCa8ma4fRTnjyAI0se6a6_lqaoLkZbmckLycjCqg3tQxhV2g0tYuVdjpjfM7IYOifFmzxeu0PcUm3hENLnzB2s2-7oiosIY7x3ib/s640/11150445_1566867773592906_5008419818722035903_n.jpg" width="640" /></a></div>
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<span style="color: #222222; font-family: Trebuchet MS, sans-serif;">I eat because I'm bored and that's a terrible habit and I'm aware of that but that's been something I've really been focusing on lately. I'm an adult and I have self control so I have to slap my hand away. It was really bad this last few weeks, I just wanted to eat everything in sight, I didn't, I felt deprived, I felt hungry, my body ached, I had headaches, so I listened to what my body was saying. I fed it. I had a chicken bacon panini wrap with sweet potato fries, shared an order of mozzarella sticks with the husband, and the I had a small peanut butter cookie dough blast from sonic for dessert. That was my cheat meal. It was glorious!!!!! It has taken away the majority of the snacks feeling. I wasn't cheating enough on my cheat meal I guess. I was having grilled chicken wraps on whole grain, with small serving of veggies, a few fried pickles and some fresh salsa. It was good but it was still perfect in my diet, it wasn't hitting what I need it to i guess. I need to release the restraints and find a balance between those two meals though. Something that will satisfy my body but not go overboard. </span></div>
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<span style="color: #222222; font-family: Trebuchet MS, sans-serif;">Fitness, healthy eating, all this is hard. It's not easy, it's not cut an dry. I'm human and I have bad days and I have food days. But I'm trying. I'm really trying and I need to be more accountable to myself. So I'm back on here for that, I'm also writing my workouts, meals and random thoughts comments I have on meals or workouts down on a note book to help me reflect easily and motivate myself. I'm learning to schedule better. It's helped that we moved agin back in April to the town I work in. That cut out two twenty minute drives, let's me come home on lunch and actually separate my mind from work for a bit, let's me enjoy more morning stretching,get home after the gym and still have time to do things. I also changed gyms and that helped a lot too. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiypG8Qpiywd8x9aXBIOnmv9Vg1fcXrXcdeNmASWSWKESdAOR9ZTcr_4vdI-adwV5f6m5T1rYApeii8_HIz3IK4Fi5YuIcbVIjOdA9D4wVPHn6Xq5lcFjf0dOkegwYoecLGS1rEANqtCsTl/s1600/11692792_10206651236858171_8318352376558940383_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiypG8Qpiywd8x9aXBIOnmv9Vg1fcXrXcdeNmASWSWKESdAOR9ZTcr_4vdI-adwV5f6m5T1rYApeii8_HIz3IK4Fi5YuIcbVIjOdA9D4wVPHn6Xq5lcFjf0dOkegwYoecLGS1rEANqtCsTl/s320/11692792_10206651236858171_8318352376558940383_n.jpg" width="320" /></a></div>
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<span style="color: #222222; font-family: Trebuchet MS, sans-serif;">Most importantly and how I'm going to end this is, I learned to focus on myself. I met this amazing lady at the 1st Phorm Summer Smash event I went to a month ago, she was so insightful and positive and I was able to really have a new view on things!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge_ytI80OgDp9wGsFQEQwwL_n1Gr3l-On8Cxgxj1dYDkNCF8Vc5Osy3wH4fe60YLP5r_iQvQFpkicW4VxxbIq62YE164kOgiBial-7f8fXDcDmiaOtCLsLeD32wEHKHOvJy1g-Rn2TQP_j/s1600/11403490_10206660538890716_269873661434064729_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge_ytI80OgDp9wGsFQEQwwL_n1Gr3l-On8Cxgxj1dYDkNCF8Vc5Osy3wH4fe60YLP5r_iQvQFpkicW4VxxbIq62YE164kOgiBial-7f8fXDcDmiaOtCLsLeD32wEHKHOvJy1g-Rn2TQP_j/s320/11403490_10206660538890716_269873661434064729_n.jpg" width="320" /></a></div>
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<span style="color: #222222; font-family: Trebuchet MS, sans-serif;"><b>"Focus on yourself, not on others, not what they're doing, not what works for them, focus on you. Do what feels right, what feels good and make yourself happy. You matter first not them."</b></span></div>
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<span style="color: #222222; font-family: Trebuchet MS, sans-serif;">Now it's off for an early morning leg day! </span></div>
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<span style="color: #222222; font-family: Trebuchet MS, sans-serif;"><b><i>What have you all been up too?!?</i></b></span></div>
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<span style="color: #222222; font-family: Trebuchet MS, sans-serif;"><i><b>-J</b></i></span></div>
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</span>Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com4tag:blogger.com,1999:blog-4556439583187319023.post-3354875329038718732015-03-09T04:04:00.000-07:002015-03-09T04:04:11.997-07:00Sup Life<br />
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<span style="font-family: Trebuchet MS, sans-serif;">Happy Monday my friends, today is the first day of the rest of my life. Well the first day of the <a href="http://www.advocare.com/products/well/W3171.aspx">Advocare 10 Day Cleanse</a> so it could end my love affair with cheese. Sigh. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I have had quite a few people asking about supplements, what to take, why, who, when and ect. So from my professional dieting experience I have taken, tested and sampled many a different types. Let me start with just the basics.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyd2YAOEQkw7U9yMz-RMeT8lThFbesKZ5KYkoAwkSIVs70TfRpOPKJ1KX4BBInGCHfmqq4p2E5TYhWC-iQ7mAlM-TnX6tCPPhYatrWv5SRDj7UGGIWFZftFADMny_klrN125HBYGKivu0B/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyd2YAOEQkw7U9yMz-RMeT8lThFbesKZ5KYkoAwkSIVs70TfRpOPKJ1KX4BBInGCHfmqq4p2E5TYhWC-iQ7mAlM-TnX6tCPPhYatrWv5SRDj7UGGIWFZftFADMny_klrN125HBYGKivu0B/s1600/images.jpg" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Each day I take a vitamin B12, vitamin C, a probiotic, a water pill, a fat burner and then something for toning or body function, milk thistle and a cranberry pill. The best way to keep on top of these is get a pill organizer and make them up a week at a time, this is what I do and it takes the thinking out of it!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">B12- Supports Metabolism and Natural Energy</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">C- Immune support</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Water Pill - Helps with excess water weight and bloating</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHnIQFJl2XYkFtnJRKje5YedGdS3xsjb1LeHd8qFgw5GtXFb8F3HyDkl02pl687Unb53aHrNF8POCXgy3bQI2ubgBv-M7dWKdR-G-iadqqxtgn2RvGidCvKfeo8AE4T8_E0DyHVAfxfVOc/s1600/imgres-3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHnIQFJl2XYkFtnJRKje5YedGdS3xsjb1LeHd8qFgw5GtXFb8F3HyDkl02pl687Unb53aHrNF8POCXgy3bQI2ubgBv-M7dWKdR-G-iadqqxtgn2RvGidCvKfeo8AE4T8_E0DyHVAfxfVOc/s1600/imgres-3.jpg" height="200" width="121" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Milk Thistle- Supports Healthy Liver Function</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Probiotic - Digestive tract support</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLnYMXy8xk0AMJX1QXrEzMVl7GnBTB5e9ODPH-SnXMM9MGiMXnbLC5p6CsJHvYLLPqpbDybhZANzIPED9WePWLM86znBpUO5WMnOgtctHkBxrlIW4jJbJ8Oahx85l6vPek-WpEMk-NlJ5A/s1600/imgres-4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLnYMXy8xk0AMJX1QXrEzMVl7GnBTB5e9ODPH-SnXMM9MGiMXnbLC5p6CsJHvYLLPqpbDybhZANzIPED9WePWLM86znBpUO5WMnOgtctHkBxrlIW4jJbJ8Oahx85l6vPek-WpEMk-NlJ5A/s1600/imgres-4.jpg" height="200" width="156" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Along with the daily vitamins, I use:</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRhGawwMmL4TcGF0ROfeEuGeQoRnbGUVfN-wVhyUBQWK_R5asWtP3NKSum8gzMQQ_kVOBelS4QPpkysMWv3IHHiedfE9TvduG3-JV7Ez6ef0zjrUBEmXdim0jpiSiQt2MgWgkhx6ukmf_1/s1600/ImageGen-4.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNa0FCOH9HiO9BqXihb3YnM3H8jn_9Vl_OVZqJxdhCKxTzZgL_QAVS0g1CQ9YRpvSGD79mdAvd9g7tElJO-TNOmyRN2dSJd1BFzNPwr2hSF3f_u6xIgFkV6SU_15kmFV90rQ6HFzNUKtHZ/s1600/ImageGen-7.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNa0FCOH9HiO9BqXihb3YnM3H8jn_9Vl_OVZqJxdhCKxTzZgL_QAVS0g1CQ9YRpvSGD79mdAvd9g7tElJO-TNOmyRN2dSJd1BFzNPwr2hSF3f_u6xIgFkV6SU_15kmFV90rQ6HFzNUKtHZ/s1600/ImageGen-7.jpg" height="200" width="200" /> </span></a><span style="font-family: Trebuchet MS, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRhGawwMmL4TcGF0ROfeEuGeQoRnbGUVfN-wVhyUBQWK_R5asWtP3NKSum8gzMQQ_kVOBelS4QPpkysMWv3IHHiedfE9TvduG3-JV7Ez6ef0zjrUBEmXdim0jpiSiQt2MgWgkhx6ukmf_1/s1600/ImageGen-4.jpg" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRhGawwMmL4TcGF0ROfeEuGeQoRnbGUVfN-wVhyUBQWK_R5asWtP3NKSum8gzMQQ_kVOBelS4QPpkysMWv3IHHiedfE9TvduG3-JV7Ez6ef0zjrUBEmXdim0jpiSiQt2MgWgkhx6ukmf_1/s1600/ImageGen-4.jpg" /></a></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirFo44f32RldCKI2RKk6po_QOC-axMLx1Gdcx0G0s5GPtT2SF3CGy603e0mXybPH-9jOKAFklpDNlWwOqrSLWr_2fghqfHwwVfdeI4Ytr8yP0ihGVUmVageco0YlEoBGwHQIG3MXGFQwpS/s1600/ImageGen.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirFo44f32RldCKI2RKk6po_QOC-axMLx1Gdcx0G0s5GPtT2SF3CGy603e0mXybPH-9jOKAFklpDNlWwOqrSLWr_2fghqfHwwVfdeI4Ytr8yP0ihGVUmVageco0YlEoBGwHQIG3MXGFQwpS/s1600/ImageGen.jpg" height="200" width="200" /></a></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">All of these are from <a href="http://completenutrition.com/">Complete Nutrition</a> The Immune Stix taste just like starburst but are filled with immune boosting goodies!! I kid you not, it has been almost two years since I remember being sick, like stay at home sick - knock on wood! The BCAA Aminos I drink during my workouts so my muscles get the necessary power they need. The Cheat Pills are great to keep around when eating out, they are a carb blocker and also help with hangovers!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZWwt4eP0Q9vB39V_YmcgKvXFbJ3xyw6yunkEAHhucD6AhU5bnfq3QUg4FiQ2aOVbpUG0SoFWNe8DcOnoveCz4L1oSDz3g1u9rImDeHc3q00sz0VqkC-aVBVG4dzNqNX5dv2u_TfeaU5zQ/s1600/imgres-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZWwt4eP0Q9vB39V_YmcgKvXFbJ3xyw6yunkEAHhucD6AhU5bnfq3QUg4FiQ2aOVbpUG0SoFWNe8DcOnoveCz4L1oSDz3g1u9rImDeHc3q00sz0VqkC-aVBVG4dzNqNX5dv2u_TfeaU5zQ/s1600/imgres-2.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAsPgavDkBULE41GKyB5QT-GTcsjnrLFWU5w0ANU7M9Ycg30PIs7U28t-NZ7lsc8_9Ce1fFjkNQPI3DfDGt1pPBBhKH2odqDTpzO7LMa57nJvxQppOwo1ZaofJUFfck6pWHtgw2wOvztbD/s1600/Thryo-Drive-Featured.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAsPgavDkBULE41GKyB5QT-GTcsjnrLFWU5w0ANU7M9Ycg30PIs7U28t-NZ7lsc8_9Ce1fFjkNQPI3DfDGt1pPBBhKH2odqDTpzO7LMa57nJvxQppOwo1ZaofJUFfck6pWHtgw2wOvztbD/s1600/Thryo-Drive-Featured.jpg" height="113" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTFSeGZKJPWdXw7c4PuTeabahnVDAztu1fIv1vnMZ7cAGK_ajcs-cBot228wJS4S6tqLW7vP1aHA84n1XydggC06Moy1w_ZW80ACv3jXqYUJIHu29VHV3N-vlKEQfA7zshyJ-DL1OijDvU/s1600/url.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTFSeGZKJPWdXw7c4PuTeabahnVDAztu1fIv1vnMZ7cAGK_ajcs-cBot228wJS4S6tqLW7vP1aHA84n1XydggC06Moy1w_ZW80ACv3jXqYUJIHu29VHV3N-vlKEQfA7zshyJ-DL1OijDvU/s1600/url.jpg" height="200" width="146" /></a></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">These are all from <a href="http://1stphorm.com/">1st Phorm</a>. Phormula-1 is my current love when it comes to protein. It is a very clean blend and best yet it is delicious!!! I have tried the Cinnamon Toast Crunch and the Chocolate Milk Shake and they both are well worth it. Thyrodrive I currently take each day to help with my Thyroid health and Bliss is the current fat burner/ appetite suppressant I'm taking.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">This gem right here is my favorite drink mix. I have tried many a different types, but the price, taste and it does what it says it does! I take one scoop mid morning and one mid afternoon. It gives me non-crash burst of energy and takes away any munchies I start to develop.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Now those are all my first choices, but I have tried many a more products, these products do work but they were replaced by something from above due to cost mostly.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh2uwSZVrsqCB0KzOJIWNuJ6IEe0AWWNetwgh4SaHuTFf3KV9U55zLkSW5JJhQ2MYkSJknTwfQyZiPyIYder1Goajz71lbt8cu2DJDkINwsB_rXBz5GO53k6xdhs5UpQaDgTg06j3Ufh2i/s1600/ImageGen-5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh2uwSZVrsqCB0KzOJIWNuJ6IEe0AWWNetwgh4SaHuTFf3KV9U55zLkSW5JJhQ2MYkSJknTwfQyZiPyIYder1Goajz71lbt8cu2DJDkINwsB_rXBz5GO53k6xdhs5UpQaDgTg06j3Ufh2i/s1600/ImageGen-5.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh04GZWzJtEpUs5yDXdiGiE04noxmXL8lokt1nX09X2bw_iG1G9pdr0W7EnjVSXKKY0fa06UCKyGNPBym9anwCHzXu5iizXre8kjHMGgqvTlSZyheO8hoAkktc_auBFfr6qp6mf0cq9hRvQ/s1600/ImageGen-6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh04GZWzJtEpUs5yDXdiGiE04noxmXL8lokt1nX09X2bw_iG1G9pdr0W7EnjVSXKKY0fa06UCKyGNPBym9anwCHzXu5iizXre8kjHMGgqvTlSZyheO8hoAkktc_auBFfr6qp6mf0cq9hRvQ/s1600/ImageGen-6.jpg" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTamLzSx5-fan8U1y3sE3i22UMELfdfEW-SAg8e-VqN_3CNfpSTThG6rjbC2rm2TnLfjByMruhF4Z6D3QnPOothk4qAkh0beIXTpsHGWXOzyn1QBekNGC1zAMGahQDZMV1-B_1Fx9Me4hA/s1600/imgres-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTamLzSx5-fan8U1y3sE3i22UMELfdfEW-SAg8e-VqN_3CNfpSTThG6rjbC2rm2TnLfjByMruhF4Z6D3QnPOothk4qAkh0beIXTpsHGWXOzyn1QBekNGC1zAMGahQDZMV1-B_1Fx9Me4hA/s1600/imgres-1.jpg" /></a></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">The 3-1 is a form of a water pill, but at $29 a pop the $4 ones from Walmart Stole my heart. The CTS 360 kit does a good job with fat burning, appetite suppressant, toning and so on, but it is costly mix. I ended up buying certain ones and then slowly it was just too much, so I shopped around and found more bang for my buck. The Prime is supposed to be similar to the Super HD but I found it repulsive and $10 higher. The taste bothered me and it had an aftertaste too and just BLAH. The VCore Vantage makes yummy yummy protein but the Phormula -1 was better calorie wise and grams of protein. Level 3 was just another fat burner I liked after coming off the 360 system, although it was cheaper, the Bliss was still cheaper at that. The Spark, now I loved Spark and all the flavors it offered BUT were talking 14 servings for $28??? No. The Super HD is 30 Servings for $26.99, i'm no mathematician but I know that that is a hell of a deal.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Now that I have rambled for a bit, I hope that gives you some idea of where to go when looking for supplements. If you have any further questions, ask!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">So back to the Cleanse, I have had good luck with this before..</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><a href="http://overthinkinggirl.blogspot.com/2013/08/advocare-10-day-cleanse-results-recipes.html">10 Day Cleanse</a> </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I really enjoy doing the cleanse, it is a great way to reset yourself and feel better. Every Time I have done it I always sleep better, feel better and just function 10 times better!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I have learned that you definitely don't mix the fiber drink with cold water unless you want stick jello. EW and that the best thing to do is just not to overthink it! It is also great to do it in groups or with a partner. I am doing it with my fit friend Tatum, and three girls I work with. Now two of those three girls with out dairy and coffee will make for a scary Monday! I will take pictures and measurements in the morning and then again on day 11 and will post them.</span></div>
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<b><i><span style="font-family: Verdana, sans-serif; font-size: x-small;">Have you done a cleanse? Whats your favorite supplements?</span></i></b></div>
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<b><i><span style="font-family: Verdana, sans-serif; font-size: x-small;">-J</span></i></b></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Happy Monday!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">So Friday, I took off work and took the hubs on a surprise ski trip for his birthday. He had never been skiing but has always wanted to try it. There is a place in Weston Missouri <a href="http://www.skisnowcreek.com/">Snow Creek</a> that has some basic trails and they also offer tubing! It was a great deal, between lift tickets and full rentals it cost $130 for the both of us. I had been budgeting for it and also got my quarterly bonus a couple weeks ago that made it all possible. For being in Missouri, and having manufactured snow, it was so much freaking fun. Ty has already started nagging me to go back. If your in the area and looking for a fun day trip, I highly recommend it!! I'm really just proud that I never fell this time and taught him how to ski...he fell a few times and it was hilarious! (Yes I helped him up!)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">So anyways..</span></div>
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<a href="https://mail.google.com/mail/u/0/?ui=2&ik=f95444550a&view=fimg&th=14b6c58f460c4451&attid=0.0&disp=inline&safe=1&attbid=ANGjdJ-0olYzStjcUY4xSBWI9vmL85Spd0i0mGjB0l69LbUtow-7OJUR7M-xETWXBHrsay2ufwSohWkOyNjRcW_JmJWUYpEmH2zAOkLQ7qe8LY93h0cgMQfAUkB7M3k&ats=1423452022736&rm=14b6c58f460c4451&zw&sz=w1896-h835" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Displaying image.jpeg" border="0" height="400" src="https://mail.google.com/mail/u/0/?ui=2&ik=f95444550a&view=fimg&th=14b6c58f460c4451&attid=0.0&disp=inline&safe=1&attbid=ANGjdJ-0olYzStjcUY4xSBWI9vmL85Spd0i0mGjB0l69LbUtow-7OJUR7M-xETWXBHrsay2ufwSohWkOyNjRcW_JmJWUYpEmH2zAOkLQ7qe8LY93h0cgMQfAUkB7M3k&ats=1423452022736&rm=14b6c58f460c4451&zw&sz=w1896-h835" width="400" /></a><span style="font-family: Trebuchet MS, sans-serif;">I bet you're noticing that my posts are erratic- here's why... When I got back into the groove of blogging at the beginning of the year I decided I wanted to make my posts more for quality (sometimes I just don't have much to say...SHOCKER :) )than anything and it is also here for me to be accountable too. Yes I am still in my 12 week challenge, yesterday was check in for week 4, at week 6 I will have progress pictures of the hub and I, our new body composition numbers and inches so far. but here is a bit</span><span style="font-family: 'Trebuchet MS', sans-serif;"> of a progress check in for you...</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I'm really noticing changes in my arms/back and I can finally see little tiny microscopic baby abs forming..at least the top two . They are very welcome to bring their friends for a 6 pack attack- Someday!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">But the main thing I came to talk about today was Plateaus. We all hit them and we all hate them. I experienced many of them and have my weight stuck again. It is a struggle, but that also means you need to reevaluate yourself. They are going to happen and there is no avoiding them at some point. Just like everything and everyone, our bodies get complacent in what they are doing and the intensity gets taken down a notch.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b>Let's hit the Plateau check list..</b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>* Are you eating enough calories to support your activity level??</b></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>*Are you eating back all the calories you burn? (this can be a devil in a sundress, you think you are fine to have that extra whatever because you worked out but they don't balance and then you are over on your intake)</b></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>*Are you doing cardio?? (Strength training is great and I love every minute of it, but it doesn't burn the calories they way cardio does. A great workout includes both!)</b></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>*Are you being consistent? Are you really giving it your all? Can you up the weight, increase your speed, clean up your cheats?</b></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>*Are your cheat meals turning to cheat days?</b></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>*Are you getting enough sleep?</b></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>*Are you stressed out?</b></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>*Are you eating enough Protein?</b></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>*Are you snacking and not counting it?</b></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Don't worry, if any of those struck home, because it is all fixable!!! You got a little off track all is good and will be good. You just have to re gear up and get out there and kick some ass.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>*Take measurements, muscle out weighs fat, so maybe you lost a few pounds and now muscle fills their spot. </i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>*Progress Pictures, show yourself the changes that happen and let yourself be reminded of why you started.</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>*Up your calories </i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>*Track every single thing you eat</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>*Drink more water</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>*Relax!! Try yoga to unwind and tone your body</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>*Sleep more</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>*Try new workouts</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>*Be patient. This is the most important one. Keep working hard and doing your best and the plateau will fade away. It is not forever (all though it feels that way)! Find a friend or an accountability partner to help get you fired up again!</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">What did you do this weekend? How do you get through plateau's?</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">-J</span></div>
Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com0tag:blogger.com,1999:blog-4556439583187319023.post-57580591930767719862015-01-26T04:31:00.000-08:002015-01-26T04:31:26.462-08:00She Blinded Me With Science<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicvTIR4_xK9YJZ7-Z74dL6urrlhpGMPE5LkUzD0O6qJ4kCv14kxMU9CvzJ11giaaCauwKVPG_7XJxLzLG6nUS2VzI2Woz_uSmejQTOXRHsTSeBVTzpzyX8z2BAWeUSVN8cBA4o0eScMMss/s1600/giphy.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicvTIR4_xK9YJZ7-Z74dL6urrlhpGMPE5LkUzD0O6qJ4kCv14kxMU9CvzJ11giaaCauwKVPG_7XJxLzLG6nUS2VzI2Woz_uSmejQTOXRHsTSeBVTzpzyX8z2BAWeUSVN8cBA4o0eScMMss/s1600/giphy.gif" height="166" width="320" /></a></div>
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<i><span style="font-family: Trebuchet MS, sans-serif; font-size: x-small;">It really isn't I just love Weird Science and felt the need to reference it...</span></i></div>
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<span style="font-family: Trebuchet MS, sans-serif;">But anyways, Happy Monday!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">As I'm writing this I'm stuffing my face with oatmeal with peanut butter, cinnamon toast crunch protein powder and honey and I have a huge day of eating ahead of me. I eat about every 2.5 hours and I consume between 1500-1700 calories a day.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b>DAMN.</b></span></div>
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" 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<span style="font-family: Trebuchet MS, sans-serif;">Yeah that may sound like a lot and yes you are most likely going to catch me eating during the day. I keep everything in my <a href="http://www.sixpackbags.com/expert-innovator.html">Six Pack Bag</a>, people will turn their heads at the cost, but I paid $70 for it over a year ago and literally use it each day I work or am traveling for the day and don't want to eat out. It has been a great investment. They always say you should invest the most money on items you use daily. Back to eating... so I eat a lot yes, but it is very good for you! You should be eating 5-6 small meals a day. I eat breakfast, snack, lunch, snack, dinner, and a bedtime snack. This way your body stays full and your metabolism stays spiked. When it comes to how I eat I follow If It Fits Your Macros or <a href="http://iifym.com/">IIFYM</a> for short. Now I know it can be complicated and I know and have seen people struggling to figure it out and giving up when it goes tough, but don't!! It is a science almost, like a weird guesstimate and putting stuff together and then taking some away. I've been teaching my husband about it and it is rough and he has gotten frustrated. He has gotten mad, he has complained about tracking his food, but he has also lost 9.5lbs and when he found that out, suddenly the tracking and time wasn't that bad after all.</span></div>
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" 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<span style="font-family: Trebuchet MS, sans-serif;">I know there are other out there who are having trouble getting your macros and the process down. So I thought today we would really get into that and I can help you make sure you have all the tools you need to do so.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">First you have to get your macros, <a href="http://iifym.com/iifym-calculator/">Macro Calculator</a> at IIFYM is the one I used. Then head over to My Fitness Pal and go <a href="http://www.myfitnesspal.com/account/change_goals_custom">HERE</a> to set your custom macros into your tracker. You can't always get them dead on but you can come close and that is what you are aiming for.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Now those are the basics of getting the macros and the way to track them. Now how many out there are going huh?? I was and still do sometimes! </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Check out this article <a href="http://www.muscleforlife.com/what-is-if-it-fits-your-macros-and-does-it-work/">By Micheal Matthews at Muscle for Life</a> it totally helps you to be able to understand the what the how and why.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">The other issue I have and I see others having is how to build meals.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I base each of my meals/snack with a protein source. This is important and easier than you think. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b>Protein sources can include:</b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Egg Whites</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Tofu</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Chicken Breast</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Lean Beef/Turkey </i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Fish</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Protein Powder</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Cottage Cheese</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Greek Yogurts</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Turkey Pepperoni</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Next add in your carbs, yes carbs are usually viewed as no no's but in the right amounts these are going to give you your sustainable energy for the day.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b>Complex Carbs can include:</b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Non Instant Oatmeal</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Cream Of Wheat</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Brown Rice</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Quinoa </i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Sweet Potatoes </i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Black Beans</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Green Beans</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Whole Grain Bread</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Corn Tortilla's</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Most fruits and vegetables fall into the carb category so try not to go over board on them. While they can be low calorie and good for you they are all carbs. Just be mindful of them.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Do try to avoid certain cereals, pastries, most chips and crackers, white bread, sugary candy, and baked goods</i>.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Last but not least is fats.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b>Good fats can come from:</b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>nuts</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>seeds</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>pils</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>avocado</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">So and example of each meal for me and what I do is this:</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>Breakfast </b> - 2 pieces whole grain toast, 1 piece fat free cheese, 1 turkey sausage patty, 1/2 cup egg whites and a greek yogurt.</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Protein Pancakes and scrambled egg whites</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>Snacks-</b> Turkey Pepperoni and light string cheese</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Greek Yogurt and sugar free chocolate chips</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Quest Bar or other protein bar</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Cottage cheese and grapefruit</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>Lunch/Dinners - </b>4-6 oz chicken or turkey, 1/2 cup cottage cheese, Brussels sprouts/asparagus/sweet potato or green beans and will follow with a yogurt.</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Low carb tortilla with tomato paste, turkey pepperoni, fat free mozzarella, some veggies and a side salad with low fat dressing and some shredded chicken</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>whole wheat pasta with shredded chicken, fat free cottage cheese, low cal marinara sauce and a side salad </i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>corn taco shells with lots of shredded chicken, fat free re-fried beans and Campbells fiesta nacho cheese (no milk added) You can also use low carb tortillas and make a quesadilla.</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>Desserts -</b> greek yogurt, chocolate chips, fat free cool whip, protein powder and peanut butter mixed together</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">That is my all time favorite dessert, based on my macros I have left I might leave out certain ingredients some days.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">So here was a whole lotta information to throw at you this early on a Monday, but I really hope this will help you make the most of your calories and utilize flexible dieting!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Anything exciting happen this weekend or have coming up this week?</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>We were bored with out football to watch and it was super windy and rained a bit so we found ourselves doing random things around the house and being kinda lazy...</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>-J</i></b></span></div>
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<br />Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com3tag:blogger.com,1999:blog-4556439583187319023.post-35094119777396260212015-01-23T04:30:00.000-08:002015-01-23T04:30:18.917-08:00Stay Hungry.<div style="text-align: center;">
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<img 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1AiyvJMBIHZMj8++XK7NXjlq63QeyzeKhSValnCSZgzs5M52bkdmI8m1Z2PyUc4d+bsxG8v/AKA1xdpv3QLQQ5m0huZ1XuIaWmnWCDRBBBB8CDsUB8vmiFSSbnXqCvY3Sluvhrj2RjFYaZk3Y4lsbXzxNL/o5aX5HyaEBpLtztl2IusLG5bbkPmaLCNxEeIifLFO1mbIQHgxlxFWRoc3j0CDectYvG4bE8Tw0+JM5igM7JC1tlxYMr6Isd1rRk+yMqXJAdiODzCTvPxwx8j3UBb9YyaAoaj7llXc/MOLx+IfE+sTB2EbWlpLablaXkkepra61q1Z8r/ENmFgwsAjf2cUcgnHc77nd5pYSdAHF5N1ugtuCceYODNxxP1+Gw8uEadzme6IR31J7sJ9yq/4MRhzMc0EC4ohZNAX2oslZfB8bibw2fBBrrknbI13dyhrey0Ot39WfmrP4ZcTbC7FROBPbxgNIqm5A+82t65x8kHVuJOyyYl1XWEFeddqaRhC12Lkz0WuwzWkHbLmdm/FUmI5ji7RznRuMb4hE7UB3XbXbvFUGO5/iZiZXujdldB2TNW6bm3a+J6KDRYbAGDFcPicc3Y4LENvTVzDhmB/kazf/Iqu4Di8UcfgfpYgL5MI/LJE4uLw0RlzpCWtAJLrAaKFlZ0fE9hlw0zonvdFFJFNRaM+fJbo/O4waNb15qXyfxtmL4jhTh4XxYbB4Z8DA9wLzma0a0SKAY0bkoOh47Ehk0AdRLg5j/R9Bt/8vzXJvi3iC2WLDx/w8LE1ln+otBNeJyiP710vjmOa3JIWklhF11AIIA891zXmvjuGfJiZZonuL2fU97KInhoGaQA94aA9dvPQBciQYd3BeIfTnSR4d2IhLzGMzwLgyUMrt3hoOh0JVvy2+SLgTPouNiwVYmfLJMIz2jAZi2ICQVndTXaa90rEx8zNi4di8HJDKHzSQvYS3KKY6J/ea7vC+zNadQpXAub8E/h7MJjcJPOGTPlaWODGhxzBpsSNcaD3A9EGv5BwP/kDoK1xMOOf520iNvvVfJN5e466XhEQwAixHYYV8OLwjqY7M4MucCrfVS6AjN2h1zClU8D+J7MJDg4DFK6KOGRuIaBGTJI7KWuYSdAD2t7fa20Ufg/xIghwkTPoshxMGHkw0cgc0RZHlneeLvN9XGTodQddUFhj+YsVJy9A50tmaaTDyHKzvQhs7QzRtDRje8KPmrT4SOMXDw5ndL8e1rzQtzS2IUb6Uue/6808KgwDWPEkWIfIXmspB7UUNbv6wdOhWs5H5ohwuH7GaN7wJRMwsIBDwGinWRp3QffZUbzhnDWzR4uPQFvEHPZ070fZSUPUBw9ysLzLxGOHjz5Jh9XHLC52magIIqdXWjR9kXD87ZWSEMIkdjPpVgjIGnKDGTvZAIuuqquIcyNdxE45kZIL43iN9XTI2MIJFgE5TR16KDe4rEzPxuBzdnNh3YiWSHEtcCSHxzEQFoAy5Wmut9mDd2ETDUX4AEWDxLH/ADb9PcD7FoPsstjefIS/DnDwPayPEPxLw9wtz5e0zhtE0PrZD5aaJuP+IEImwxw8DwyCaWdwe4ZnOmEoflomh9dId/AaBBd8I45JieI4aOaB31MmMyYhwIEgHaANZ3A3ugNGhOrUTgXHJMRj8IJYXtMYxIbK4EdqKP2e6BQobE7rOy/EGIT4V2Hw72wwPme5r3DO4z5s2UgkAAvcdTrdaUjf/wB5CMRhXxwStgwzZu6S0yOdMKP81UCPHqfBBaYfjYZjpo5sdC+aXDmLD4hojLInF8mWN2XTMDR13oA9F7Fxt7OI4qLE9ngsVNh44sPJYewuaZMr85AvMS3cD+HVWKOWj5qwMM82TCSjDYmB0UzM9yFzy7M5hLzQLXVQI8empsX8QYH4jEPmw0jsNPh2YYsa5olDGGQ3dga9q+6d0bqaQUHxLxcz8bJ9IhbBLTQWtdna4AU14fQzWOtDaqBBWSy6LX81c1YbHSYmWTDSdo5kbMKc9dkGFxc6UA04nNt3vDTdYwnVUe2klRXiCM12qlQyePgoocpEFE14oHvfqiMxJJI8UCZt/cnRNon8UEmGyd6Cu+W7EjyCfsObe2pICz0chBNH0CtcPiQyAv170jQP+PeP5IOgYln1YF7NGpF181z3mPEEE6+61WLxpLQWnRwB8qDRX5rJcXIce9r+9kVXYXEZWjS7J/BdG+EvEgJTGLJOhd/LZF5WjrtquZzNDWg+ZH3LUfDbFBkokvUSRsa3wBIzO+XVEdz4xh7YdM2+i5Ji8LPFiO1kZHK3OxxDmkloY7N9Ub7rqG5B9F2mEZrB6Km45w9r2uHjag5vFz3h87i4PhaJMG8ARuBc2Gd8kzaikIqnNIDswJL9LoiNwfmyDDMjjZNK5jHQZiGOZmDeISYl/cv/ANF9V1shU/HuAEOfl6O2+VLM8QjLAqOnwc9YPsiw53Sd/NLkf3g6XFPY3vuLqAmae8Se9voUeb4k4ImQsMjbbE0ARZg5zJcQS8hxA/6kclHqCFxd0xy0FL4ZhC5zRrug1/MWKZNipZ2F7mSuaWueCHGmNB0OtWDV61V2bUeSQUK8kfF4cNof0tFeZO/78lEZDq0HQEoqT9IFEVWmnqgMlJNeyNiQATrtS8cGhwI1uvZA3DO0IrUIEbu/asRFu7T0UDIdSEBQ2jpsmSvy+hTJJaahSz21A18tmuihzu3TyLPghvoj8UQKR1C0J79U6Q/2Q3vQE7YJKLn80kDGFHgdtajNKOw7IJWem+vVMaTqmnwVvwHljFYj+HC8N2L3jIweeZ2/taCti1FVqD+J6Ky44OzYyA6GMW//AHu3HtoPZaB3D4MAM7pGT4gaNy/w43eNnV7h47BYrHYoyOJJtzjZPug1HDJi7Bhw1cy2n0u237Ws+6VxcbJ0V3yq7O2WIaW1hryYSHH7wq3iRp9fvTRBA4o4ZMo/qtH4BJ2bXP1B2b6qJxCEgi9yLVni3BjY4yNhmP8Ay/wg+g+UeKDEQRybFzASP+7Zw+YKscVHYXNPhNxWs0JOg77L8DQcPY0fddSlPmoMTx/hwAdp1XMOc8CMsbmig5gK7txHDdpE9td6jl9ei5djOGZsPh3PFVGMwO4y3oR43og5lLhcpDa8Ff8AL+B74JUMx55XGjqTSu4WGPDvcN/sg+BP9rVEfGYvMXAjqT6WVHaNLJ2H57KLLGTVuu9yk5l20Egb2glxvzlwPh+CTZABoo+Ckb3rPTToVGbL366dCgsHTkt03CAcT3DR1UKaWi4a7oDZCTSCWJTV3aZDirsKLIDr4Dp6obBTiglyT9fBMz90pkrKCHrSBsknTyQM+lJ1alAIQF7RJDypIE1qn8MwDpnhjXNaOrnmmgeJKrwdFYGYMY2tzqffZBsMLLhMHRja3ESjeWUHID/7cX5nVO45ztPIyi8NFfy2PbyWCkxlbWT4lAdIXUgm4nGuedSSmNh0N+XsvcPhyNTuVLJobfvZBcckQH6Wxgdo+N9k9LF1/wDVWnMPCBHmkdruG+GnVA5AxAZi2PI/6cgHXWq/AlarnDD5sOx9tyu28O8L/NBzjHRZuyI8NfmrLmvC/XAjSomfmKQcTHlDDVAfh/kI/G3FzwToQxhd6b/mgJynjzDiYH2az5XeYfQ+WoPsu9Q4oPaDt+vmvnXLo0jQ37C9f0XQuXudjRDtSA0OHtWZB1iCiKKzfxA4JI+AugbnIFua37RHiB1/FP4bzEx8YkJIFtBHUX4rS4PHMcNCK6EKD5vwjCHa9Dr89fQqXxh5yNA0uyfYAD8V1TnvlSKZ7ZmSRw91/aOI0dlqiaI11Oq5ZzPUcjWB4kGQEOaCALo/NUUkri8Dy0HovIpHFrroWBp13RTLTqoeycZgDdXf3oI30cDc7j9hesIF+B2r8QpDpgbO51/BN0Peqg396IInZ2Dm0KBCMrtTSsGyszO0JGn6FQZXgOB8z7IC1ueqG1upsdAvM438UPtKdogdiSS6v3oos0huvl6KY4WdTvajTPBN1qEEYE7oeYo7n6rx6AdlJFypIIzSn5/FAC9QEEYRmEA9FHa5eteOqCd22t+t+6J9IFUoQeleiDWclSA4uFrh/NQ91t+YL+jRsOzXSRjX+h5aL8yB9y5ZwjHujkjkbQc0gg+B8a6roXMfEXSOMdd0yZj/AM29pp5Zy5BTmTPGWGjlaa8bG+vqAVV8bjyuY47ujF670XA/gFY8HIcM9EkyZSAN85NgjwOh9kLjeSdrYLyywl+UluWo8uZzXePeoA+W5tFZ9k3doGt6J2oWf7I+BxJa4O2rXfe9wVWxUaCfhH1Y9f380R0TgvFKZkFUXB1k3YHn5fmrGLDyhxfC4kG+5elkbtvbosTy9hzKx4Y6pGUWDTWrc6/YGvG6W74FCSx73Ed1md1HQgZLI8D3Xj2KC/wnEJ34d0kwYHxygFhA0DmtY8kk11JWV+I3L5aGYltmNwLD4tJNtPoQa9R5q3xvHI4ZcRGW5oiGkD+puUAkm9TdV4j0VdzFzGzEYBkcDq0yyNdYIynugHq40oOeFw0NVVfgL/NOlmGvUj9kBQ3P72vv7f4QpjR6eOnn1VE9s46b1qhyS1p0oKJlog3vR/t59E3EvzG0BRMBVHx/VCkcDf71QH6C9E2790Es7AfvyQmjfWvuQrJCUjjv80BzJX5eqG5yAXlO7RB64rwlMc5MtAXtPT5JICSBoXqavQg9aF6WrwFOGgQKtkW706fmmNTh9yAsL6y+Rv71ZDizybJs3d+Yv9T8yqtx2pesdoUFj/qbwKGmxNaWbJvTrqljcd2obmb3mtyhwoHQ33v6jqdSq8ElFwrbB1/zsgGwkEHr+SI1tX5/qnTaegFfJMEmyCfwzGGIurckD5bEaaf2VjguZJIxI0Gu0BbvteklD/u0+XmqGOWifNKc3Q8EFtJxQvbmcLIAaDsdNtvVMGIIaANi7Np0I1Va3Qb7ozH6C/M/PRA55uz1P5psQrQ66fmh50WJw1rWtQUDWsN66fkChltOc2/f9+SKJ9c1DRBe6ifH8tUA5WAjavJextA3tPdKPfVNz/gga73Ta18kS/D9+aa6kAiz9+6YRqjk7ISARXlIhaPFDd1QK14m2kg8TgkkgRXvRJJA7wRGJJIPW9U9uySSAs2yWE6+qSSAsn5qLH1SSQOd09U47j0K9SQJ2yMfs/L8EkkA/wCVe4b/APJSSQJu3uEKf7R9EkkHg2916enovUkDY9ymdT++qSSBzdvYoRSSQMcmFJJA1JJJB//Z" /></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Whoop it's Fridayy!!</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b>I've got a weekend with some light shopping, house cleaning and the normal, gosh my life is so exciting.<i> </i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Sigh.</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">So I feel like it's time for some good ole real talk. We are well into the month of January, just about February and this is the time when people start to lose motivation, they lose sight of the goal and they probably are discouraged for some reason. Weight-loss, toning up, getting healthier, or cleaning up your diet- whatever it may be is not freaking easy. It all takes work, dedication and time. Time is what we all forget to figure in. This all came to my mind yesterday when my husband, who is down 4.7lbs in two weeks, was upset because the scale wasn't moving as fast as he wanted it to be. These things take time, do not, I repeat DO NOT throw in the towel because things are moving as fast as you wanted. If I had it my way I'd look like Dana Linn Bailey right now BUT it takes time. I also haven't been as strict and diligent as I needed to be the last year. Could I look like her someday? Yeah, but not as tan or as pretty though. It takes dedication,effort and to keep motivation. I have managed to keep the majority of my motivation by being able to at least maintain the majority of my weight-loss, which is pretty nice actually. After a million speeches he finally agreed to not give up and to keep trying.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Are you to the point were your motivation is dwindling? Are you having troubles ? Have you already given up?</i></span></div>
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<span style="color: red; font-family: Trebuchet MS, sans-serif;"><b>STOP</b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Stop all that doubt, forget it all and follow along with me right now. We are going to get you out of the rut and back on track right this instant.</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Why'd you stop/want to stop?</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b>Is it to hard? -</b> <i>modify it til you get stronger but do not quit. There is absolutely nothing wrong with having to modify a move to be successful at it what matters most is you are trying and that's the most satisfying feeling.</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b>You don't have time? <i>-</i></b><i> Schedule for it. Plan your day, I keep my self in check with a planner, I write down all the things that I have to do and want to do that day and then magically it is easier. I find myself less likely to screw around doing nonsense crap until after I have already accomplished everything I wanted too. I usually end up with a good solid hour of pinterest surfing and TV watching.</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"> <i><b>Remind yourself of that feeling you get while working out and right after a workout when you feel like you are freaking queen of it all and you feel like a total badass.</b></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b>Make goals. </b><i>All sorts of goals. Make a master goal with mini check point goals along the way, and each of those mini goals should have a reward too. Whether it is a facial or a new top or whatever let yourself enjoy the success of each and every milestone along the journey.</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Like everything in life we have the opposite of rewards. When needed discipline yourself. SO you slipped up one day and went crazy on food. It happens your not perfect, I'm not perfect, crap happens. Make it a goal to be on point eating wise for the next 3 days with out extras and give yourself an extra 20 minutes working out. Whatever it may be just compensate for it, you do not have to punish yourself just f<i>ind a reasonable way to make it a wash.</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Get a friend, partner to help make you accountable. You will lean on each other and support each other which is what you need. Right now I workout with a friend from work. We sit next to each other so we talk workouts on and off all day, we workout together and when one doesn't feel like going that night the other talks them into it. I sit with a fellow workout addict at lunch, we talk healthy food ideas and keep each other from going to the vending machine. I also text my girl Tatum and we keep each other pumped for workouts and this healthy lifestyle we love/hate so much!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b>Do you need a trainer to help you</b><i>? Get one. Need a workout plan? Look one up, ask someone else that works out to help you. But keep in mind workouts work differently for each person, so don't be afraid to tweak it. Hell email me and I'll help you figure things out and help find your direction, and I'm free :)</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Whatever you do please just don't quit. There were so many times that I wanted to quit in the beginning, I told myself it was just easier to be overweight and unhealthy. I tried to convince my self that I wasn't THAT unhappy with my weight. Then I would cry, because I was unhappy and I was frustrated, I was angry that I wanted to quit, I was angry that it was so hard, I hated that it took so long and that I was putting in so much effort and not seeing the results. It sucked, it was hard but it was glorious, it was rewarding. I was able to experience small goals each step of the way. The fact that finally the work was paying off restored my faith in my decision to do it all. I do not for one single second regret this journey I choose. Yes some days I still don't want to workout and want to eat a large pizza and a gallon of Mountain Dew, but I don't or I have it in moderation. It just isn't worth the rewards I have already reaped. So stay motivated, take pictures, take measurements, take the comparisons, stay on top of it. When you feel down and like quitting, remember why you started. That awful hurt you felt after the first day? Do you want to quit and have to feel that again- HELL NO. Ain't nobody got time for that. Keep going, you are your worst critic so prove to yourself how awesome you are. If you need help ask someone, if you need support, ask. Do not be afraid to ask or to join a group. Every single champion was once a contender with a dream. Do not be scared to dream a little bigger and most importantly <b>stay hungry for that goal.</b></span></div>
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" 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<span style="font-family: Trebuchet MS, sans-serif;"><i>-J</i></span></div>
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Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com3tag:blogger.com,1999:blog-4556439583187319023.post-17598966611082126342015-01-19T04:40:00.000-08:002015-01-19T04:40:38.810-08:00Gearing Up For a Monday<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG0dXSYBl-kz88QsrgW0NNdBHVT92q2tEKuy-SJzn3b-v6oWdOEeD2TLTFCKSJ6ipwMMsYKWUXMG0XS_GgvQyc3_yWIFyg1Y0Bd6Tbtv04DwESml8FO3_Kp2K0hLfjWbPy-eK9SQVuxNrl/s1600/monday-here-we-go.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG0dXSYBl-kz88QsrgW0NNdBHVT92q2tEKuy-SJzn3b-v6oWdOEeD2TLTFCKSJ6ipwMMsYKWUXMG0XS_GgvQyc3_yWIFyg1Y0Bd6Tbtv04DwESml8FO3_Kp2K0hLfjWbPy-eK9SQVuxNrl/s1600/monday-here-we-go.gif" height="153" width="320" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Yay it's Monday!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Can't you just feel the sarcasm radiating off of that sentence?</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">But for the most part I am actually, genuinely excited for today- well the later of today. Not so much excitement in regards to that waking up early and going to work thing. Why can't work weeks be 4 days and weekends be 3? I feel that is a much better balance of time..</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Back to excitement! I can actually return to working out today!! Last Monday I went to the chiropractor because I couldn't even touch me knee 's, the hub had to put my shoes on for me. Turned out I had an inflamed vertebrae and was a plain idiot and wasn't listening to my body. So Monday & Tuesday I rested, icing my back and taking ibuprofen, Wednesday I had a follow up and was released for light workouts - mostly cardio and upper body with no weights. I was told to keep icing and taking it easy the rest of the week, test the waters and I'd be able to (more than likely ) be back in full swing on Monday. I did some light easing into it workouts on Saturday, felt good, then yesterday I did a Jillian Micheal's workout full swing with no weights followed by a good icing, and felt great. I'm going to go at it tonight with caution tonight and followed by the ice pack again to make sure all is well. To further help this issue I am keeping up with more stretching and yoga. I also got a lovely new stability ball to take to work to give the economical chair a break and to use at home to help strengthen my core.</span></div>
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<b><i><span style="font-family: Trebuchet MS, sans-serif;">What do you do for your sore muscles?</span></i></b></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Now lets talk food.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Mhmmm food.</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">It is not a secret I love pizza. My dream cheat meal or last meal would be a large pretzel stuffed crust chicken bacon ranch pizza with a medium pretzel stuffed crust chicken bacon ranch pizza flipped up side down and centered in the large and then the entire thing <strike>drizzled</strike> smothered in garlic butter sauce. Now that would be the pizza to end all pizza for me. Someday I will make that creation come true. Until then it is safe to say that pizza is my favorite cheat meal but I can't go completely unhealthy.. Saturday and Sunday I had the most killer hankering for pizza and I made it come true.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">This was my BBQ Hawaiian Pizza</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">It's a Mama Mary's Thin and Crispy Crust with 1/4 cup Stubb's Spicy BBQ sauce, 1 Can kroger chicken breast, 1 cup fresh chopped pineapple, 2 sliced jalapenos and 2 slices Fat free american Cheese torn up. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">This was the West Mex Pizza,</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Also based on a Mama Mary's thin crust, topped with 1 cup of fat free re-fried beans, 1 can Kroger Chicken breast, 2 servings shredded Turkey Pepperoni, Spinach, and 1/2 cup Skim Mozzarella.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">The mexi one was my "cheat" Cheat but they both fit my macro's and I stayed with in my goals and did workouts both days so the guilt was not felt at all.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>What is your favorite cheat? Favorite pizza recipe?? </i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Speaking of cheat meals, the hub has been going strong and is down 4.7 lbs since the 8th and he decided to have Mexican from the weirrrrdddd restaurant in Salina called Poncho's 24 hour Mexican... There were bug zappers around the doors and at the speaker they just say "1st window" after you say your order. But whatev's, I did try explaining that after eating non greasy items and on the healthier side that fast food could have diverse side effects. He gave me a "it wont affect me" look and rolled his eyes. Home we went, he rushed in and dug in. I kid you not, 20 minutes later he is holding his stomach saying how much he regretted it and how it wasn't worth it and followed it all about 30 minutes later by throwing up. It did not agree with him one bit.Poncho's will not be a return visit for us...</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">For our challenge, we had weigh in on Sunday. It was tough since I only had three days of cardio and my video on Saturday. I was super careful with my food all week and managed to lose .2 lbs. I really just hoped not to gain too much, so that .2 was very welcomed. Ty on the other hand lost .7 lbs and his typical guy response was "that's it?". I tried to be positive and reminded him that was almost 5lbs in a week and a half, which in return I got this : <i>"Pffffffsssst I should have lost like 15lbs by now this dieting thing is stupid"</i> Welcome to my world hun.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b>If I rolled my eyes any harder at him they would of gotten stuck...</b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">So cheers to week 2 of my challenge and to the fourth week of the New Year for every one out there starting the year fresh! Keep up the hard work, It will all pay off I promise! Even if it's not 15lbs in the first week, take anything as a positive and celebrate it!</span></div>
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" 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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Have a happy Monday Love's!!</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>-J</i></b></span></div>
Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com3tag:blogger.com,1999:blog-4556439583187319023.post-64915114160531245422015-01-14T04:48:00.000-08:002015-01-14T04:48:27.192-08:00Nursing an Injury <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxfra_milXKUWlqZPnN2OBz79DeNLbqlFidD62pnpJPdmq-qtVsdECrw1RMXBKs7Pt5RyO1_yeGEa-UvT4OPDYI1vkJvzchXZh-bQEsKc9U8C4i5jOWwwEKQA2RCICpD5936XQ3tCWSLoR/s1600/peter-hurts-knee-o.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxfra_milXKUWlqZPnN2OBz79DeNLbqlFidD62pnpJPdmq-qtVsdECrw1RMXBKs7Pt5RyO1_yeGEa-UvT4OPDYI1vkJvzchXZh-bQEsKc9U8C4i5jOWwwEKQA2RCICpD5936XQ3tCWSLoR/s1600/peter-hurts-knee-o.gif" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b>Injuries suck.</b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">So my lower back has been killing me like crazy and I went to the chiropractor on Monday just to find out that I have a inflamed vertebrate. I was told to stop working out, and no heat, only ice on my back. I was told a certain way to stand and sit, how to get in my car and how to bend over. I felt like a wounded animal. Hell I basically am a wounded animal, you know that baby bird with the bad wing but it still keeps trying to fly? Yeah that has been me. In hindsight I wish I would have been smarter and listened to my body when it was telling me to take it easy, instead I ignored it and kept going, thinking that stretching would help. But this simple thing if I would have kept ignoring it could have very easily turned into a herniated disk- which would put me out for more than a few days. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I was told to ice and take ibuprofen and to lay off of my usual activeness. So that is exactly what I've done. I iced my back 20 minutes once an hour all yesterday, took ibuprofen every four hours, got up every hour and did extra walking and light stretching. I adjusted the chair that I still hate with a burning passion to make it in the correct position and I have been using everything i have to sit properly with perfect posture. It sounds easy but was rough. These last two days of not working out I have went almost stir crazy. Although I'm caught up on laundry now and my tv shows...</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I go into the chiropractor again today for a follow up to see how things are going and if I'm released for any activity. I would love even a light release, I'd kill to do even just cardio right now- never thought I'd say that!!! Either way it goes I know I need to listen to him because well I don't want a herniated disk. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9nsZCtt89VErO40FvogUVatHl6bir1einuL40qRfTxMtSmHkrXDPe__ibCXamSV4Jd9s1JwI1ztnsdiJoIV5FKimMANTt0fo5BZiS9jWRYNq-kz8JFD1o5rc9VUzetStGMkKhZ4hlQhGX/s1600/tumblr_meso4ltNUh1qmxhobo1_r2_500.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9nsZCtt89VErO40FvogUVatHl6bir1einuL40qRfTxMtSmHkrXDPe__ibCXamSV4Jd9s1JwI1ztnsdiJoIV5FKimMANTt0fo5BZiS9jWRYNq-kz8JFD1o5rc9VUzetStGMkKhZ4hlQhGX/s1600/tumblr_meso4ltNUh1qmxhobo1_r2_500.gif" height="173" width="320" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">It is a nervous waiting game now, but I promise my self I will stretch more to help prevent future injuries and I will ice when necessary and I WILL take it easy if I have too.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>I have learned my lesson this time.</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I always new about regular athletic injuries</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZhLPGpfZQOiSGlhlcRW0qRFSHflzbOUvyJsB_9bLpBDnhBi2h9Vy5714QIXzRMUXDFNWwLAvVuxHU6f28Y0DNgCHon-xhW8gD2qxsxvvAq-K_cM9a0YRgOIBYXGK6domW4p8sEXle-YEP/s1600/sports_injury.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZhLPGpfZQOiSGlhlcRW0qRFSHflzbOUvyJsB_9bLpBDnhBi2h9Vy5714QIXzRMUXDFNWwLAvVuxHU6f28Y0DNgCHon-xhW8gD2qxsxvvAq-K_cM9a0YRgOIBYXGK6domW4p8sEXle-YEP/s1600/sports_injury.jpg" height="451" width="640" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">but I didn't realize that there was all these things I had to do to prevent injuries at work!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b>Did you know that 80% of people with office jobs will experience back pain/problems?!</b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">With that kind of number staring me in my face, I'm done with the sitting all day and going straight to working out for 2 or more hours. I will be more active all day long- through this whole thing into my new years resolutions!</span></div>
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<b><i><span style="font-family: Trebuchet MS, sans-serif;">Happy Wednesday!!!</span></i></b></div>
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<b><i><span style="font-family: Trebuchet MS, sans-serif;">-Jess</span></i></b></div>
Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com5tag:blogger.com,1999:blog-4556439583187319023.post-24412795318676377042015-01-12T04:46:00.000-08:002015-01-12T04:46:04.633-08:00Get Set, YOGA<div style="text-align: center;">
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<span style="font-family: Trebuchet MS, sans-serif;">Ugh it's Monday again...</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">So today starts our <a href="http://www.labrada.com/lbc">12 Week Challenge</a> with Lee Labrada. We have grocery shopped, meal prepped, printed workouts, did our body analysis, and taken measurements.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Before's: </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOEpfNyqw_e1I-X367mbX0W5-TVFfm8A8mg4W0p3dwYT7zYkitoJftW7uU8sy3oRRbOipqoJLsgdc590auPfZoUmhS4IxQx-NLll3GoherCwaoAPzKDq05JTzr7-HrIiE_7svhUe_3vDix/s1600/photo+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOEpfNyqw_e1I-X367mbX0W5-TVFfm8A8mg4W0p3dwYT7zYkitoJftW7uU8sy3oRRbOipqoJLsgdc590auPfZoUmhS4IxQx-NLll3GoherCwaoAPzKDq05JTzr7-HrIiE_7svhUe_3vDix/s1600/photo+2.JPG" height="320" width="320" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Excuse my grossness. We just had gotten up and I still had last nights makeup on (shame on me I know) so I look a little creepy, but hopefully that will make for an even greater after picture. We followed the body measure chart and have our composition reports. We will weigh in every week, and on the 6th week (half way) we will remeasure, take the composition test and take progress pictures. I do have to say how proud I am of my hub for being 5 days into eating within his calories and working out that he is down 4lbs already. He really need to see a little instant "water weight" to keep him motivated. I also promised him that after he loses 10lbs he can have a mega cheat and get the macaroni and chicken tender plate at Applebee's that has a whopping 1810 calories in it. HOLY SHIT is what I said when I looked that up. So he is pretty motivated to stay on the right path.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I know a big concern for people is that healthy groceries can be costly...</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLTXM-dwnZdWb_STznrcnBUGQRPJXIMP-vz0VL4zsmPAUJF3bfZCSr-RwabTDdzyXf8G8unNnEv2das4WInQooLpSl3qd2O_XxFf-S07DpZK4HCD_ZbcDidXj7N1dsVerfMLWCdbGTyRqH/s1600/photo+1+(1).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLTXM-dwnZdWb_STznrcnBUGQRPJXIMP-vz0VL4zsmPAUJF3bfZCSr-RwabTDdzyXf8G8unNnEv2das4WInQooLpSl3qd2O_XxFf-S07DpZK4HCD_ZbcDidXj7N1dsVerfMLWCdbGTyRqH/s1600/photo+1+(1).JPG" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFi7uZ856MtLYED0gagWPE7AKFTALqHkdcIH7T0a-HQvb8tJeJoXxGR5QEDInJ6OP6U_jkYxFmPIOCll26Xg2HASmoOgQKyFs6BlJsxUnQ2zLKsUgZYXNEXuVtBE9YVhTVp1icEIuVaTzE/s1600/photo+4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFi7uZ856MtLYED0gagWPE7AKFTALqHkdcIH7T0a-HQvb8tJeJoXxGR5QEDInJ6OP6U_jkYxFmPIOCll26Xg2HASmoOgQKyFs6BlJsxUnQ2zLKsUgZYXNEXuVtBE9YVhTVp1icEIuVaTzE/s1600/photo+4.JPG" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">By shopping the sale at Dillons, and using my Dillons card and some coupons I was able to get all of this for $148 which is enough for 1-1/2 - 2 weeks of clean eating for the both of us. Of course I have other stuff on hand to go along with this but, keep these things in mind when shopping healthy:</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Check out the damage produce.. these oranges were half price because they were dropped off the truck. No damage was apparent and they taste fine. SHUT UP AND TAKE MY MONEY! Meat and dairy gets discounted on managers special when they become about three days from their shelf life. I will pick up meat and cook it and freeze it, or buy items that I go through fast like cottage cheese and almond milk. I always drink them before their date and getting them discounted makes it all the better.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Just keep an eye out for what your store does. I enjoy Dillon's because we get the fuel points so it is nice to utilize that at the pump as well.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">So aside from all that, I have serious lower back pain and hip pain due to the stupidest economical office chair I have to sit in. </span></div>
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<img alt="Ergonomic Office Chair Modern Black for Small Office" height="200" src="http://www.furnituress.net/wp-content/uploads/2014/11/Ergonomic-Office-Chair-Modern-Black-for-Small-Office-1024x1024.jpg" width="200" /></div>
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<span style="font-family: Trebuchet MS, sans-serif;">It has caused so much pain that it actually brought me to tears.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"> I had to go to the chiropractor three times in the last four months due to it. I have found stretching helps but I have read that doing yoga will help the muscles and joints even more. So I have started doing my yoga videos with Tara Stiles on youtube again. She is amazing and makes everything very easy to follow. I love her bedtime routine to lower stress and help me decompress. I have been reading up on the hips and lower back and have compiled the best moves into my own little sequence that greatly helped after just one run through it.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I am by no means a professional but these all have helped with the lessening of the pain I feel from being stuck at a desk all day. I've also decided that periodically, like everytime I get up to go pee and on my breaks I will do some hip/lower back related stretches to help prevent future damage and I plan to really try to focus on my posture. I suck at it. real bad.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>Do you have office chair problems?? What do you do to help it?!</b></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>-Jess</b></i></span></div>
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Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com4tag:blogger.com,1999:blog-4556439583187319023.post-91853440978242013662015-01-09T04:44:00.000-08:002015-01-09T04:44:34.043-08:0012 Week Challenge<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv385FNq97eTiPwVuaVR7aQAWOlwtnYQJdxpXHCFH5Ql3pkUZMXuAaXF5j0jL-nQIAyKGRDp8cpxubc37SPwHxueICUHGQqODJE-Awus-XgJVrrgrsIH2BZXXSj_DXG2jTKxfuBb1Tqnz6/s1600/Happy-Dance-GIF.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv385FNq97eTiPwVuaVR7aQAWOlwtnYQJdxpXHCFH5Ql3pkUZMXuAaXF5j0jL-nQIAyKGRDp8cpxubc37SPwHxueICUHGQqODJE-Awus-XgJVrrgrsIH2BZXXSj_DXG2jTKxfuBb1Tqnz6/s1600/Happy-Dance-GIF.gif" height="174" width="320" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">So happy dance in my world, I've been working out twice a day and making sure my diet was ON point since 1-1-15. No cheats, YET. Through doing that I have been able to cut down about 5lbs already. No that's no all water weight, because I haven't went that far of my diet at all.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Anyway.</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">My bestie in the sunshine state, Tatum ( @fittatum on IG ) through me on to the great 12 week challenge complete with workouts, grocery lists and a meal plan. Best part? FUHREEEEEEEE.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">That is right my friends it is free. And what better way to kick off this year than to just work on a plan from well know fitness guru's?</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"> It is <a href="http://www.labrada.com/lbc">Lee Labrada's 12 Week Lean Body Challenge</a> , follow the link to get signed up and get all your information. You have three days left to get signed up as the challenge starts Monday. To get all prepared for this, I will be heading to Complete Nutrition tomorrow morning to get my body composition test done and do my grocery shopping. On Sunday, I will meal prep and get a newspaper to take my before's, they will be posted on Monday. I will weigh in Monday Morning and then I will weigh in weekly, get my body composition test done at the halfway mark and at the end and I will take some progress pictures a long the way. I will also measure with a tape measure following the below diagram. Tatum will be my support and her boyfriend Kelby is joining in also. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I'm really excited because my husband has decided to join me too!!!! ( and his friend Kelby) He had a hard realization that brought him to deciding to go through with this...</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Wednesday Ty received a new shirt in the mail in his usual size, it was tight so he tried it on with jeans to see if that helped any..that is when the ball really dropped. His jeans seemed a little tight and they looked tighter than normal ( he hadn't wore his jeans for a few weeks) and he was crushed(I know this feeling all to well, all to well). He has been talking about wanting to lose his belly( he got it when he quit smoking and started eating more) but just hadn't found the motivation yet. Reality had finally hit him and I felt bad and he asked me to be honest if it was tight like he saw, so I told him I loved him and said he had a spare tire. Puppy dog face activated. But for those who think I am a mean wife, I also told him that I would help him and if he ate right and started working out, those pounds would melt off so fast he'd never believe it. With out hesitation he agreed, so we calculated his macros at <a href="http://iifym.com/iifym-calculator/">IIFYM</a> then jumped over to My Fitness Pal and punched it all in on their. He downloaded the app and decided that Thursday he'd give it a try- no promises. I kid you not I'm so proud of him already, he tracked all his food yesterday, tracked his workouts- yeah he actually did 2 little workouts- and managed to stay with in his goals. I had to help as he struggled but I've been showing him that it is trial and error. Sometimes you have to give up bread with your burger to have something else with carbs later and so on. But in the end it is all worth it. He's a little stressed with it but promised to keep trying and to give the 12 week challenge his best try. He will do all the same check ins and all like I will and has even agree to let me put up his before and afters! Really though if the Taco Bell king (5 layer burrito, 4 softshell taco's and a Baja Blast in one sitting) can change his habits and give it a shot- any one can. ANY ONE! It is strictly mind over matter and you have to mind enough to make your health matter. So cheers to starting that! Also cheers to a cheat meal I get this weekend! </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Side story, I'm super scatterbrained, I have a baby shower for a friend tomorrow and I kept putting off getting the gift and so on, uhhhh I will be running to Tar-Jay to pick up a gift right before the shower. I like to keep it classy obviously!! Bad news the baby shower will have cupcakes that I don't need or want to come between me and my cheat meal. Fingers crossed for straight will power tomorrow.</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Are you going to join in on the challenge? You can even enter your before and afters and have the chance to win prizes!!! What have you got to lose? Beside weight!?</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>What are your weekend plans?</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>-Jess</i></b></span></div>
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Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com5tag:blogger.com,1999:blog-4556439583187319023.post-91004704012010503752015-01-07T04:43:00.000-08:002015-01-07T04:43:34.072-08:00I'm a Go Getter... Go Getter of Groceries<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Every single Saturday I participate in the age old event that most of us dread but must be carried on to continue to survive on the planet...</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Grocery Shopping.</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Back in the gold old days of BH ( before healthy) when I went to the store my shopping list was like this:</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Bacon, Beef, Frozen Pizza, Frozen Dinners, Chips, Frozen Appetizers, White Bread, Pasta (ALLLLL THE PASTA) Cheese, Cream cheese, biscuits, turnovers, pastries, doughnuts, crackers, trail mix, muffin min, 2% milk, cereal, pudding, graham crackers, frosting, Stouffers family sized dinners and all that good non healthy delicious crap.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I was not only, over weight, but I hated to cook. The less I had to do the better I thought it was going to be. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">You know those cheese cake samplers in the fresh bakery section? Yeah I would get one and in a night eat it all.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">It was bad, real bad. I understand what it's like to have been there and lived it. I hated vegetables. I hated having to cook and do meal prep. Literally there would be times when instead of turning on the over to make a frozen pizza, we'd hit up the drive through or order delivery, just for the sheer convenience.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I could have done so much differently so that I never reached my highest weight of 250, but I choose to ignore it and not deal with it and just eat another danish.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">So to all of you out there that are new to this eating healthy mambo jumbo, I'm here to offer you some insight and give you a hand. Because not only can it be confusing it can be overwhelming at best.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>Tip *PURGE your house of bad foods. If it is your weakness and you don't trust yourself with it donate it to a food pantry or trash it.*</b></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I donated what was still unopened and trashed the rest.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Plan out your meals that you want and then make your grocery list.</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I go once a week but each week I only buy small amounts of things because I need the fresh stuff and chicken ( I go through a bag of tenderloins a week) and about every other week I need eggs or milk or ect.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Make the easy switches first, Baby steps my friends, baby steps.</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Don't just through yourself in the deep end and hope you float. Make small changes first, white to wheat bread </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">flour Tortilla's to Whole wheat</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">regular to sugar free/reduced fat/low sodium</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">beef to lean beef or turkey burger</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">eggs to egg whites</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">milk to almond milk</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">pop to flavored water</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">regular chocolate to dark</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Always watch your portions and serving sizes. That crap food is sneaky in how they lay out the servings to calories so it doesn't always seem as bad...</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Prepare.</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Pick one day to do meal prep. I shop on Saturdays and prep on Sundays. When I prep I bake and season all my chicken and my steak, make up hard boiled eggs if I'm feeling it, make up any home made things I want ( wonton poppers, cauliflower tots, wonton crackers, steamed sweet potato, sweet potato fries ect.)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I also do daily meal prep each night after dinner, I'm not hungry so I'm not tempted to snack and then I can leave the kitchen for the night and relax. I put all my meals into My Fitness Pal, I mean all, I plan my meals the night before including my husband and Is supper. This way all the work is done, no guessing and I don't have to stare at the fridge when I get home for an hour.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Shop smart.</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Ad match and use coupons or get a member card. Eating healthy in the long run is cheaper but we all know groceries no mater what are expensive. I have a Dillons/Kroger card and I also print off coupons to use at the register. I save around 80$ each trip. I then use the Ibotta app to get rebates for things I buy. It takes extra work but gosh it's nice.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Seems like a lot I know but for real I promise you can freaking do this. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Here is a for real, grocery list of mine, and this is typically what I always am getting..</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir6B9FnSc5Lr_POjuOEl0z87RBKgctdcL-in2qE3P7nY6WjOH_bY7G40CdMZ29zSqANBuhRBzbf8EdV4kHKqS_hLhKEQdgMwgQ1KlNCBkfv_6BZFjo1xi_KZ4e0_z_CzElBrE3XhXqQPTZ/s1600/photo+(5).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir6B9FnSc5Lr_POjuOEl0z87RBKgctdcL-in2qE3P7nY6WjOH_bY7G40CdMZ29zSqANBuhRBzbf8EdV4kHKqS_hLhKEQdgMwgQ1KlNCBkfv_6BZFjo1xi_KZ4e0_z_CzElBrE3XhXqQPTZ/s1600/photo+(5).JPG" height="400" width="300" /></a></div>
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( I also just added Kind Strong Protein Bars in Roasted Jalapeno Almond, FREAKING YUM) </div>
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<span style="font-family: Trebuchet MS, sans-serif;">I buy bags of frozen veggies and fruits EVERY time they are on sale to throw into the deep freeze. I always have broccoli, cauliflower, corn, peas and mixed fruit on hand. I go freaking nuts when they are 10 for $10 at Dillons. Like watch out I need vegetables and my hub just rolls his eyes.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I love mixing greek yogurt, honey, peanut butter and sugar free chocolate chips together for a sweeet and yummy treat in the evenings.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>What is your favorite yummy and healthy go to?</b></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>-Jess</b></i></span></div>
Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com4tag:blogger.com,1999:blog-4556439583187319023.post-70125290754527515772015-01-05T04:38:00.000-08:002015-01-05T04:38:27.948-08:00Please Sir May I Have Some Protein? <div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">Shocked to see me back again? Me too.</span></div>
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<span style="font-family: Verdana, sans-serif;">So let's get back in to this groove thing. As most have noticed I have made my presence back on Instagram like I was before. I have noticed that during my MIA time, there have been newbies to my little old corner of the internet, and I just wanted to take a second to say Hey! and that you can learn all about me and my journey so far by the tabs at the top or through some of my most popular posts:</span></div>
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<span style="font-family: Verdana, sans-serif;"><a href="http://overthinkinggirl.blogspot.com/2014/07/iifym-meal-plans.html">IIFYM Meal Plans</a></span></div>
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<span style="font-family: Verdana, sans-serif;"><a href="http://overthinkinggirl.blogspot.com/2013/08/advocare-10-day-cleanse-results-recipes.html">Advocare 10 Day Cleanse Results</a></span></div>
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<span style="font-family: Verdana, sans-serif;"><a href="http://overthinkinggirl.blogspot.com/2013/07/30-day-shred-results-work-out-wednesday.html">Jillian Micheal's 30 Day Shred Results</a></span></div>
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<span style="font-family: Verdana, sans-serif;">As you can see from the titles, I have tried and am willing to try any method or plan out there. I'm not committed to one thing for ever and am always willing to give something a go, that way others who later want to try can have something to base their decision off of. You can also always reach me by sending an email, I always try to reply in the same day or just say screw the email and text me!</span></div>
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<span style="font-family: Verdana, sans-serif;">Any-who..</span></div>
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<span style="font-family: Verdana, sans-serif;">Were talking New Year's Resolutions here, I shared mine in my last post but that post was short and sweet so I decided to go ahead and open up more about hindsight and what happened to me this last year.</span></div>
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<span style="font-family: Verdana, sans-serif;">When I decided to start losing weight in 2013 I made this blog with the intentions that no one would read it but my mother and that it was away for me to be accountable to the world and I can't lie to the world, I'm not a tabloid... 2013 was a great year for me, giving me the chance to really discover the whole fitness industry and develop my self into the form of the person I wanted to be. I'm always going to be a work in progress, I mean everyone out there always has something, even the smallest things they want to change about themselves. It is just human nature, faulty wiring. I ended the year pretty strong with the hopes and the ambitions to make 2014 great too. Well the first five months I'd say it went pretty good, then I just stalled. I lost motivation to strive to be better, I got complacent with myself because I stopped thinking that I could ever lose more weight. I trained myself to believe I was a one trick pony and that I was never going to be able to have toned muscles, a flat(ish) stomach or even baby abs. I let my own fears stop my dreams. As one of my favorite fitness accounts, Meredith Mayhem ( seriously go follow her, she used to carry some extra weight and now is just a total bad ass), said today " Don't stop dreaming just because you had a nightmare". So freaking true. I let all that fear and negativity build up and settled myself to where I was. Mediocre. But that's not what I want, I'm not done yet, I never will be done, this wasn't just a resolution, or a diet, I made a lifestyle change for a reason, because it is to be carried out over a lifetime, the expiration wasn't after a year and then shut the door on it, it is for all of my life. 2014 wasn't completely wasted though, I taught myself that I do have the power to maintain the wait loss and through some great people I have met across the web, that I can help people by being real. By showing that I fall down and I get back up. This isn't a cake walk - all though I wish it was with real cake and all... but now 2015 is here and I have another chance to set a yearly goal that I can meet that all ties into my lifetime goal of being healthy, being the best me I can be, being fit to lead an example to my future kids so that they have the best life I can offer them. 2015 is all about giving all my effort all the time, not just part of the time.</span></div>
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<span style="font-family: Verdana, sans-serif;">WHEW. That was a mouthful.</span></div>
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<span style="font-family: Verdana, sans-serif;">So the main thing I have been asked by all is ideas for meals and how to get in all your protein in for the day with out just straight shakes.</span></div>
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<span style="font-family: Verdana, sans-serif;">Let's start with the obvious contenders:</span></div>
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<span style="font-family: Verdana, sans-serif;"><b><i>Quest Nutrition Bars</i></b></span></div>
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<span style="font-family: Verdana, sans-serif;"><b><i>Kind Strong Bars</i></b></span></div>
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<span style="font-family: Verdana, sans-serif;">These are usually a snack for me pre-workout wise.</span></div>
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<span style="font-family: Verdana, sans-serif;">Of course there is protein powder to but you have to think of it outside the box, or ehm container?</span></div>
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<span style="font-family: Verdana, sans-serif;">Make pancakes with them!</span></div>
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<span style="font-family: Verdana, sans-serif;">1 Egg, 1 Banana, 1 Scoop of protein powder, Mix it up and cook like a regular pancake! Serve that with scrambled egg whites and turkey bacon and you have a breakfast for a Queen packed with protein. I SOMETIMES even put a tbsp of Peanut butter inside the pancake as a filling for a sweet for me but additional protein.</span></div>
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<span style="font-family: Verdana, sans-serif;">Get creative, sub it into recipes all the time! Sometimes you have to think of it like a mix, all you need is egg, milk and they right amount to turn them into something wonderful! At night when I have a sweet tooth craving I will take a scoop of protein, a little sugar free syrup and some peanut butter and whip it together and eat that after dinner.</span></div>
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<span style="font-family: Verdana, sans-serif;">Make sure you are basing your meals around a main form of protein, Chicken, Turkey, Steak, Ham, Tofu.. I have 4-6 oz of chicken with sweet potato fries and green beans all the time. </span></div>
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<span style="font-family: Verdana, sans-serif;">Have cottage cheese for a side! Its an easy snack food for protein, I like to have a serving of it with a serving of turkey pepperoni and that is packed with protein! Or add cottage cheese to pasta or eggs instead of cheese. I have it inside my omelets instead of sliced cheese or with my pasta sauce instead of Parmesan.</span></div>
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<span style="font-family: Verdana, sans-serif;">I have even gone so far as making shrimp tacos and the shell was a piece of thin beef steak- that was a big dose of protein. </span></div>
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<span style="font-family: Verdana, sans-serif;">So you want a shake? Make a protein shake and add liquid egg whites too it, I PROMISE, PINKY PROMISE you cant taste it, it just amps up the protein level.</span></div>
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<span style="font-family: Verdana, sans-serif;">Most importantly read your labels, you'd be surprised the amounts of protein you can find in things!</span></div>
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<span style="font-family: Verdana, sans-serif;"><b><i>I hope this helps give you some ideas.</i></b></span></div>
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<span style="font-family: Verdana, sans-serif;"><b><i>How do you like to eat your protein?</i></b></span></div>
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<span style="font-family: Verdana, sans-serif;"><b><i>What parts of your goals/resolutions do you tend to struggle with?</i></b></span></div>
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<span style="font-family: Verdana, sans-serif;"><b><i>-Jess</i></b></span></div>
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Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com18tag:blogger.com,1999:blog-4556439583187319023.post-26593635658819973662015-01-02T04:46:00.000-08:002015-01-02T04:46:29.863-08:00Staging a Comeback<div style="text-align: center;">
<span style="color: blue; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><i>Testing, testing....is this thing on??</i></b></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><i>Whoa, this is so long overdue, it's pretty ridiculous on my part. I got consumed with life over the summer and the fall. Short little recap for all ya'll....</i></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">In May we moved, July I started a new job, November we moved again, just a house over but stress still involved, December we had a near fatal family emergency and in the mist of that I lost my friend in a car wreck. There has been a lot of chaos and just pure AHHHHHHHH. I've felt like I've been living in fast forward. When we moved I also had to change gyms and that just got me off my groove. Finally I feel like I'm starting to get back in control of things.... for now. And with new years upon me and felt no reason why blogging shouldn't be part of it. I mean if I'm getting back to my normal I might as well got big right? So I figured here better than anywhere is the perfect place to announce my 2015 resolutions and let them include my gradual come back to blogging and all things social media.</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>So here we go let's get back to business....</b></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">On 1-1-13 I made the resolution to get healthy, to get in shape and run my first 5K. Well by 1-1-14 I had blown that completely out of the water. I'd lost 70lbs almost 6 pant sizes, 3 shirt sizes and a whole hell of a lot of inches. I had completed 5 5K's and placed 2nd in my age group in one, with my best time of 26 minutes. </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Now as 1-1-15 has rolled around again, I have been maintaining my body. Losing weight and maintaining it can be a compete challenge in itself and it has not been easy. I have went up a few pounds, back down a few and back up a few. And by few I mean about 10lbs Ive went back and forth on. But all my "skinny" clothes still fit and I measure that as an overall win for the year.</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><i>Now this year I want to be more serious, more dedicated. So my resolutions this year include:</i></b></span></div>
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<b style="color: magenta; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><i>Blogging more</i></b><br />
<b style="color: magenta; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><i>Being helpful in the IG community with fitness and food posts</i></b><br />
<b style="color: magenta; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><i>More dedication in each workout</i></b><br />
<b style="color: magenta; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><i>Sticking to my IIFYM and tracking all day every day</i></b><br />
<b style="color: magenta; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><i>Paying off more bills</i></b><br />
<b style="color: magenta; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><i>Managing my free time better</i></b><br />
<b style="color: magenta; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><i>Losing 15lbs of fat, gaining muscle.</i></b><br />
<b style="color: magenta; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><i>Drop one pant size</i></b><br />
<b style="color: magenta; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><i>Take a vacation</i></b><br />
<b style="color: magenta; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><i>Be more positive</i></b></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">So that is what I got for you. I promise to be more present on here to get back in my old swing, be sure to check up on instagram ( @ms_st4tus ) as I will be posting short break/morning/down time workout ideas and yummy meal ideas- like the old me did! </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I want to hear from you all, right now, what are your goals this year? What do you want to see on hear this year? </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><i>-Jess</i></span></div>
Anonymoushttp://www.blogger.com/profile/04680793775403238353noreply@blogger.com18tag:blogger.com,1999:blog-4556439583187319023.post-89240049379762447672014-07-29T18:08:00.002-07:002014-07-29T18:08:28.776-07:00IIFYM Meal Plans<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Good Evening!! </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Man am I tired today!! This gal is going to be ready for bed shortly!! So If It Fits Your Macros is a program where you basically eat what you want as long as you are getting your macronutrients in in the proper amounts. You can find them on the internet or you can get them from a trainer/nutritionist. Mine are from a nutritionist. I use My fitness pal to track the macronutrients. I track Carbs, Fat, Protein, Fiber and Sugar! Using this plan I also eat every 2-3 hours. I can just track as I go, but I like to plan and make up a few days of meal plans in advance. So these meal plans of course fit MY macros, but they will give you ideas of what you can get or make for your nutrients!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><u>Plan 1</u></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Breakfast- Special K Flatbread Breakfast Sandwich and a green apple </i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Snack 1- 1cup FF Cottage Cheese, 1/4cup FF Cheese, 1/16 Cup sunflower kernels</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Lunch - 4oz steak, 1.5 cups of three pepper and onion blend (Kroger) on a 90 calorie Flat Out Wrap with 1/2 Cup salsa.</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Snack 2- Quest Bar 2TBSPs Almond butter</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Preworkout- 1/2 scoop protein powder</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Post workout 1/2 scoop protein powder</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Dinner- 4oz chicken, 2 cups lettuce, 4TBSP FF ranch, 1/4 Cup FF Cheese</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Bedtime- 1/2 scoop protein, 2 TBSP PB2</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><u><b>Plan 2</b></u></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Breakfast- Special K Flatbread Breakfast Sandwich and 1/2 a green apple </i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Snack 1- 1 Banana 2 TBSP PB2, 10 almonds</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Lunch - 4oz Chicken, 1/4 cup black beans, 1/2 cup rice, 1 slice FF cheese</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Snack 2- Quest Bar 2TBSPs Almond butter</i></b></span></div>
<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Preworkout- 1/2 scoop protein powder</i></b></span></div>
<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Post workout 1/2 scoop protein powder</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Dinner- 1 Bell pepper, 4 oz ground turkey, 1 slice FF cheese </i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Bedtime- 1/2 scoop protein</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><u>Plan 3</u></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Breakfast- Special K Flatbread Breakfast Sandwich and 1/2 a green apple </i></b></span></div>
<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Snack 1- 1/2 a green apple, 2 hardboiled egg whites, 4 TBSP PB2</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Lunch - 4oz ground turkey, 1/2 cup salsa, 1/4 cup black beans, 3oz sweet potato, 1 slice FF Cheese</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Snack 2- Quest Bar </i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Preworkout- 1/2 scoop protein powder</i></b></span></div>
<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Post workout 1/2 scoop protein powder</i></b></span></div>
<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Dinner- 4oz chicken, 1cup chopped broccoli, 3oz sweet potato, 1 slice FF Cheese</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><b><i>Bedtime- 1/2 scoop protein, 2 TBSP PB2, 2 hardboiled egg whites</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>What are some of your favorite foods that you like to squeeze into your meal plans?? I love the Special K Flatbread Breakfast Sandwiches so I love that I can have them when I want and still be on point!</i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i><br /></i></b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><i>-J</i></b></span></div>
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