Cheat day????

No not on my husband...Lets get real...!

Rewarding Yourself...-NOT Over indulging yourself! - You don't want to sacrifice 6 days of great work for a FULL day of OVER indulging. You would ruin your hard work for the week and plus feel sluggish and depressed if you did. Read below how to keep it real!

I make a goal each week on 3 different areas on my road to a healthier lifestyle, and if I complete these 3 goals, I get to reward myself with a cheat meal. NOT a cheat day, but a cheat meal.

1st goal- Eating around the store and not the middle- and NO SUGAR- except for fruits. When I go shopping for groceries, I make it a point to stay clear of the middle isles (except for essentials like, soap, deodorant, dog food etc) I try to eat as whole food as I can. So far this week....GRADE = A- ( I did have rice - which is not really processed, and I did buy some Life Water - no fake sugars, no sugars so I think I am O K. ) Can I get a hoorah Captain!!!


2nd goal- At Least 128oz or 1 gallon of H20 each day. For as much as I teach and workout I feel this is a perfect amount for me. This week I think I averaged out 183 oz per day .....GRADE = A+++ Can I get a woot woot!!

3rd goal- Work out 3-5x FOR MYSELF-in addition to teaching.  This week, I ran 5 miles Tuesday, I will run 3-5 miles tomorrow and I pumped Some Weights on Saturday & Monday.....GRADE = A. Oh yeah..Wheres my reward?

So Friday, I will have my cheat meal. I will indulge on 1-2 cocktails Friday evening, and probably eat my favorite - PIZZA- St Louis Style from Waldos Pizza (thin crust- provel cheese..mmmm). But I will NOT eat more than I can handle. I will fill up first on a salad, then savor every little bite I take of that thin crust mouthwatering yummified pizza. Ahhhh can't wait! And maybe if the wallet can handle it...Some frozen yogurt from Orange Leaf for dessert.

My "SUGGESTION" (If you are not competing- or getting ready for your wedding gown 3 sizes smaller than your regular size)- give yourself a goal or two to work off during the week. And if you complete it (GRADE yourself with no bias) and pass, Go ahead and give yourself that cheat meal or even a night out! Don't deprive yourself of it for eternity. And again- don't go to crazy either! Don't mess up your hard work for 2 min of taste bud or tummy pleasure.

Drink your H20- And stay active...

Ang

In 3 weeks I......

Okay its been almost 3 weeks since I started on my "clean" eating. And I wanted to share with you how I am feeling, and what I've been doing to keep on track. Now I want you to know I have always considered that I eat pretty healthy, but realized I was falling off and not watching portion control and eating too much of the sweet stuff. Read below to find out what YOU should do!

This is going to be simple-well ...kind of you have to break the habit- trust me if I can, you can: 

- NO SUGARS- and NO HIGH FRUCTOSE CORN SYRUP....With the exception of course for fruit being my sugar snacks. 

- NO PROCESSED FOODS

- NO DIET COKE- But I have to be honest here- I might have one every 3 days IF THAT. I haven't yet totally depleted it YET. 

- LOTS OF H20- To lift the habit of drinking diet coke and the habit of no sugars.

-PORTION CONTROL- really watching the portions that I am eating. 

- MORE FRUIT

-MORE VEGGIES

-EATING 6 SMALL MEALS a day.

-LESS CARBS-NO NOT CARB-LESS, that would be insane for as much as I teach. 

-WATCHING SALT INTAKE

-READING food labels- This is a big help especially if I don't want to eat something that has high fructose corn syrup or sugar in it. I try to stick with ingredients that I can read.

In these three weeks I have notice an increase in energy without the support of ANY vitamins.  I have definitely notice a change in my skin with the increase of H20 and the decrease of Diet Coke. I am in a fantastic happier mood 100%  of the time instead of 50% of the time- bad foods can make you depressed and left feeling really bloated and blah.  I have already lost 2 inches around my waist. And I don't have a scale but can probably say I have lost at least anywhere from 6-8lbs already. 

But most of all I feel great. Knowing that I can make the right choices and feel good for a lot longer then if I made a wrong choice (like eating bad) and feeling good for only about 2 minutes. It's the truth...Don't deny yourself the healthier way... Eat healthy and stay active and most of all SWEAT! 

Hugz to all!

P.S. This pic below was taken today AFTER bootcamp and is me with one of my friends (Lisa Keyser) in her new "Say it with Style" t-shirt I had designed for her birthday! Burpees is her FAVORITE!!! Go LISA!!!

CHOCOLATE VINEGAR????

Oh Yum!!! Okay I have to rant and rave about this little store I ventured upon while out "window shopping"

Heavenly Olive Oils and Vinegars in the Shops at Summit Fars (over by Macys). Now someone told me about this place a while back and just happened to see it while window shopping and I thought what the heck? I'll go in and check what its all about!

As I walked in (being a little carb deprived at the time) I was looking all around for the bread. Duh? Usually when you walk into a store that is serving up some fine oils/vinegars you get some bread right? The nice lady came up and asked if there was anything particular that I was looking for. I said "wheres the bread?"  She giggled and told me that the owner thought "Bread would actually disguise the REAL taste of their wonderful oils and vinegars".  O K A Y- So I thought to myself how would I taste them???? HMMMM!

Then she said "you would be so amazed"- She handed me this tiny tiny little cup with dark liquid in it. "It's chocolate vinegar" she said. ...."Do I drink it, smell it, taste with my finger?" I asked very confused. She told me to drink it. WHAT!? Drink some vinegar???? Are you kidding me...???? BLAH!!! I thought. As I put that tiny tiny little cup up to my lips I smelled that tart distinct smell of the vinegar and thought...here goes nothing. GULP! Taste taste, my eyes probably opened up 3x their normal size and thought to ask for another cause I couldn't believe my taste buds. I asked her why I couldn't taste the vinegar- she stated that it's because the vinegar has aged well.

 O MY!!! MORE MORE... She then handed me a mix of the chocolate and strawberry---Even more surprised. Mango, Raspberry (yummmmmy), Espresso, Tangerine and more.

Now Now dieters--HEALTHY eaters-- 2 tsp of this stuff is 0 points at Weight Watchers. Also was told it was aged with grape seed extract- which is good for cardiovascular health and its full of antioxidants.

"Okay  I want the chocolate- what do I use it on?" -She\ said I could put it in my protein shake. WHAT? (I did try it, and it tasted chocolaty good- Don't believe me try it). Also good on salads, fruit, meats and ice cream and also compliments the Chipotle Olive oil on chicken and veggies.

So I walked out with a bottle of Chocolate Vinegar and Chipotle Olive oil (YUMMY-Extra Virgin Olive Oil (EVOO) Health Facts: Clinical research has proven the benefits of high quality EVOO and doctors recommend incorporating 2 tablespoons of EVOO daily to help increase your overall cardiovascular health. ).  Wow! Venturing off and trying new things never felt so good!

I TRIPPLE dog dare you to try it! And let them know I sent ya!

www.heavenlyoliveoils.com/

Tah tah!!

Ang

Running with the dogs....

First off...I almost died today....LITERALLY! Read on to find out how....

I decided since it was such a beautiful afternoon (as beautiful as it can get in Missouri in the winter time) that I would take all the dogs for a jog. NO! I have four dogs...not all at once. So I took Ms. Shineh first.

Isn't she just precious??!!! She was a trooper. Even though she causes havoc at our house, and has some major Obsessive Compulsive Disorder over our cats- shes a GREAT dog to take on an afternoon jog. No pulling on the leash, no barking at other dogs, no she was just fantastic to jog with.  Now I wanted to save some energy so we only went about 2 miles. We even passed by my son's Austins bus and got to wave at all the kiddos (BTW- When Austin came home, he said everyone on the bus thought I was his sister- LOVE everyone on that bus, ha ha ) We were back home in 19 min. Watch said I burned 202 when I got back. 

Next was GG. She gets to walk because she is just a sweet ole dog with some hip problems-

Yes, My oldest sweet gal. She's never a problem on the leash. Sometimes maybe she thinks she has to lead me but, effortless walk around the neighborhood. In 15 min we were back. 

Now. I decided to cut some corners on the last two and regretted it as soon as I step outside the door with both of them. 

Meet Butch AKA BOO BOO (on left) and MIA (on the right- still panting from the killer jog). Now just looking at Mr. Butch you wouldn't know but he is a baby. You lightly tap his butt he squeals like he just got hit with a ball. Mia- shes one tough SOB. AND she is my cuddle dog.  Okay, taking off out the door was a challenge, they both wanted to pull pull pull (like they never had a walk before) so I thought, lets just walk them real fast to warm em up before jogging, because I can just see them taking me on a ride of my life time. Heehee! So after a 1/2 mile of walking and "trying" to get them under control, me being the anxious one, starts jogging. Not so bad, they are actually probably making my pace 6 min per mile, maybe this is what I need I thought! Ha Ha! Right when I was in a groove, they decide to pull very hard off to my right towards a fence with a dog running up and down the side of it. I saw it guys. My life flashed right before my eyes. I was pulled so hard I thought I was going to face plant right into a tree, then on to the ground over a bush, and dragged a little more through some wet dirt. BUT... I caught myself and missed the tree, jumped over the bush and some how(still holding on to their leashes) came to a stop in the dirt while YELLING at my dogs to stop. Bark bark bark bark, is all I heard....My heart pounding, and me looking all around to see if ANYONE noticed this awesome defeat of death....NO ONE saw. Dang it! But I did have to take a moment and thank the lord that I did NOT hurt my ANKLE, or myself in anyway. 

I'm okay, yes. I am still mad at my dogs for the moment, and I have learned a very valuable lesson. Don't cut corners, take them all SEPARATELY!! Phew! 

BTW- took me a little over an hour- and I burned 650 calories. - The majority coming from the two  maniac dogs. 

Good day!

What did I eat today....?

Here is my daily meal plan for you to check....What do you think I need more/less of? 

My h20 intake was  probably almost 2 gallons today...

I burned APPROXIMATELY 3100 calories- thats what my watch said, I had it going all day long-EXCEPT I did not have it going through PiYo or my Bootcamp class though...Forgot to turn it on.

AND YES! I did run today...INDOORS that is. My right hip was acting up because of how I baby my silly ankle sometimes. But I did manage to get over 3 miles in. After I taught HIIT and right before I taught PIYO.

Just take a look and tell me what you think is missing and/or need less of!

January 22, 2013

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Homemade - 2 Large Eggs, Poached, 1/2 cup, poached (2 eggs)	142	0g	5g	12g	211mg	147mg	0g	0g
Oranges - Raw, navels, 1 fruit (2-7/8" dia)	69	18g	0g	1g	0mg	1mg	12g	3g
Visalus - Protein Shake Mix, 2 scoops	90	7g	1g	12g	15mg	75mg	0g	5g
Silk - Original Almond Milk, 1 cup	60	8g	3g	1g	0mg	150mg	7g	1g
Lunch
Salmon - Atlantic Caught Fresh (Nutritiondata.Com - Salmon Fillet (Half), 6 oz	121	0g	5g	17g	47mg	37mg	0g	0g
Sweet potato - Cooked, baked in skin, with salt (Sweetpotato), 1 medium (2" dia, 5" long, raw)	103	24g	0g	2g	0mg	280mg	10g	4g
Dinner
Generic - Tossed Salad- Lettuce, Tomato, 2 cups	50	5g	0g	3g	27mg	54mg	0g	0g
Athenos - Feta Cheese Crumbled Traditional, 0.05 cup (34g)	18	0g	1g	1g	5mg	80mg	0g	0g
Kraft - Dressing Three Cheese Ranch Lite, 2 Tbsp	70	2g	6g	1g	0mg	430mg	1g	0g
Croutons - Seasoned, 8 cubes	9	1g	0g	0g	0mg	25mg	0g	0g
Sargento - Colby-Jack Cheese Cubes, 7 cubes	110	1g	9g	6g	25mg	200mg	0g	0g
Snacks
Chobani - Strawberry Non-Fat Greek Yogurt, 6 oz	140	20g	0g	14g	0mg	65mg	19g	1g
Sabra - Chipotle Hummus, 2 TBS	70	3g	5g	1g	0mg	130mg	1g	1g
Carrots - Baby, raw, 1 serving	30	7g	0g	1g	0mg	66mg	4g	2g
Homemade - Roasted Kale Chips, 2 cups	110	16g	5g	5g	0mg	210mg	2g	6g
TOTAL:	1,192	112g	40g	77g	330mg	1,950mg	56g	23g

To do what?

Sitting here at the laptop, I am pondering over what to write on my blog on this cold gloomy Sunday evening.  It seemed that just a few hours ago, a light bulb came on in my head and said "Yes this is what I will discuss today"....and POOF just like that...I can't remember! Have you ever had moments like that? 

 Errrr, where did I put my keys? Where did I leave my water bottle? Did I feed the animals? Rewind  {insert rewind audio here} - 7am in the morning on a Sunday...Waking up, coffee, bathroom, water, bathroom. Fast Forward {insert fast forward audio here} coffee, letting the dogs out..... Table....Ahhh stop right there. Sitting at my dinning room table 7:15 am. What am I doing? I am writting a "To Do" list. 

Let me tell you something...This "To Do" list is capitalized for a reason. Its important. It should be done by every one of you reading this right now. You want to better yourself and start to organize your life? Your first task is your "To Do" list. This list will not only save you on occasions but it also makes you accountable for the things you need to do and/or get done in that day. And at the end of the day ....Yay!!! You checked it all off ...Go ahead! I dare ya! Try it and see if it doesn't help you and make you feel good. 

Here is a sample of my "To Do" list for "Sunday January 20th, 2013":

1) EAT BREAKFAST : POACHED EGGS w/Almond Buttered Toast.

2) Drink Water

3) Gather extra clothes, sock, shoes-etc for Appt. after Class.

4) Gather snack for after class: Chobani Greek Yogurt, Apple

5) Teach PiYo 10am / HIIT 11am

6) Appointment 12:30-3pm

7)  Drink Water- Water Check - should be at 50 oz or more

8) Eat Lunch - YES I do have to remind myself to Eat! ;)

9) Clean Kitchen, Room, Laundry, Laundry, and more Laundry everywhere Laundry

10) ***IMPORTANT 30 min  HIIT workout WRITE DOWN calories burned. 

11) Eat a snack

12) Work on Playlist and exercises for CSI Monday a.m.

13) RELAX

14) Make Matt - Make dinner... HMMMMMMM

15) Laundry.

16) Lay clothes out for the next day

17) Call MOM 

Just a sample... Get it done...Take time out in your morning to complete YOUR
"To Do" list.  Then share with me!

Healthy Eating everybody-Drink your H20

 

I can and I will....

Okay, Internet is not back up fully..WTH? I do have Internet every now and then so I am going to post a quick post....

Been doing a few different activities to keep me busy ( like I need to get any busier) ...I tried another 2 mile run Friday morning and as I tried to slip on my boot it was a little harder to get on like the day before cause my ankle is swollen. It doesn't hurt. Just swollen WTH? Okay so I iced it, and its normal again but what gives. How come it swells up only when I run? Probably from the instability from the hitting the road/sidewalk/grass?  Going to rest it from the running...Till Tuesday. Then we will see how it acts. I can and I will...

I just now finished a 45 min workout a client gave me. It's called Cross Core Combat by TAPOUT Extreme Training. Holy moly...talk about a core scorcher, I might have to use some of those moves they used in some of my classes this week. Ouch! Oh and at the end of doing all those plank power ups, knee crunches, Kicks, Band work, and more he makes us do something called the Grinder! Disliked it, but LOVED it at the same time. It went something like this: 10 wide pushups, 10 Jump Through's 9 narrow push ups, 9 Jump Through's, 8 wide push ups, 8 jump through's..etc etc. Good work out. I burned 488 calories doing low intensity core work for 45 minutes. I'll TAKE it!! BOOM! I can and I will...

I am sticking with my water and NO DIET coke/NO Sugar and its O K. OMG! Caffeine withdrawl's, headaches ahhhhhhh! This will take sometime...I can and I will....

Just to inform you all -Clean eating here. NO PROCESSED FOODS! I got rid of my fake butter, and I am back to reading the labels. I am NOT- calorie counting. Instead, just eating small refined healthy meals, six times a day, eating my fruits, and veggies and drinking lots of water. I can and I will

FYI- Orrow Wheat Bread is delish and I have to say it has NO HIGH FRUCTOSE SUGAR and NO PRESERVATIVES. Check your labels and eat clean. You can and You will...

See ya soon! AND REMEMBER...Make the impossible, possible by challenging yourself to change yourself!

I was running....{Forrest Gump voice}

Short but sweet today...

Can you say brrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr. Went on a short run this a.m. Froze my ass off. But I went.
Frozen nose, frozen toes, I DON'T like winter. I am a warm weather girl. Only got 2 miles in.  Better then yesterday 1.5 miles. Man o Man will it get easier? Yes of course....For me probably later than sooner.  ;)

"Use the treadmill Angela!" a member said to me... I don't like to use the treadmill too much for it seems it so gerbil like. But I do. And I will. I guess.

Your goal today - to stay moving. Get up and move. This is the only way to get the crinkles out of your ass. So do it.

Tah Tah!

p.s. My internet is out till Thursday...So I am piggy backing at Burn Fitness and using the WIFI this a.m.

Sweat or not to sweat...ME=SWEAT x2

"Breathe in, Cross at the wrist, hand up and over feel the stretch, repeat other side"...BOOM...I start sweating! Ugh ...Is this normal I ask?

Starting a PiYo class this a.m. (a wonderfully attended, about full PiYo class at BurnFitness) I start the warm up and I immediately start sweating.  People who know me, know I sweat. It doesn't stink...No No No...Please, my sweat smells like roses-I think. But today more than any other day I start sweating right off the bat. 

I had to read up on this ...So just tonight I Google - "Why do I sweat so much"... I found some interesting stuff and thought I would share with you what I found.

First off-  Let's start with the basics(and of course I knew this one already): the primary purpose of sweating is to cool your body down. Boom...I gotcha...So I am so HOT that I have to cool myself off. HMMMM....Reading further, I found out...."A secondary,  less pronounced purpose to sweating is to help shed the body of waste that occurs as a natural byproduct of cell metabolism" according to Dr. Lyall Gorenstein-surgical director at the Columbia University Hyperhidrosis Center in New York. 

So my D I E T isn't as clean as I thought. BINGO...Ding Ding Ding.

BUT,I did find something else and I saw the light bulb turn on... I found out nerves play a big factor as well. And having such a full class with some new faces, I do remember feeling a little nervous about teaching this morning. Hello! I shared with you some news I don't rarely share. But there you go. Yes I was nervous. I was so nervous I got the hibby jibbys (sp?) or butterfly feelings in my stomach. (oh dear only one bathroom that works- with no fan, I might add) like I would have to run to the bathroom!!! AHHH... Please, I thought, go away... I started the class the stomach issue went away but then came the sweat. Okay...found my answer (s) YAAAAAAAAAAY!

So this is what I concluded... I sweat so much cause maybe I have a higher body temperature then the person standing next to me, and I might be sweating cause of what I ate last night is trying to get out of me some how, and/or my excessive sweat right off that bat might be contributed by nerves. Gotcha...I love you Google! Muah!  

No matter what...Its good to sweat. If you don't sweat you might have an issue OR you are NOT working hard enough....Drop it baby! Stop whining and work it! 

AND REMEMBER TO DRINK PLENTY OF H20 to replace, recharge, refuel- your body will thank you!

HUGZ!!

NITEY NIGHT!

RUN baby RUN

So...I got asked this week on two separate occasions to run a 1/2 marathon. Hmmmmmmmmm I think the universe is trying to tell me something!! ? I also got asked to sign up for a coed soccer team starting in the spring. Oh heck yes! Universe is trying to tell me to run baby run. So my motto for the coming up week....Drum roll please..... RUN baby RUN!!!

Now those who know me, know my ankle situation, and know how I baby it all the time...(next time I roll it- it will probably break) At some times it seems VERY unstable (like doing a BOSU class with Karen this a.m. didn't help it feel any better)...Then other times it feels like I can jump, run, leap and yaddy da da etc etc. So my question to myself is...Do I chance it... and start running again??? Now I love a good challenge, but honestly, I think this ankle business has got me to fear long runs and not see it as  challenge.  OKAY! I know I should give in. All I need to do is try, right? Especially now that the universe is speaking to me, right?!

Blah Blah Blah, I will try. This is all I can do. Starting Monday I will see how far my lungs, ankles and knees can take me.

May the force be with me Daniel son. ;) AND Don't forget to breathe....

Buh Bye!

A day in the life of an Aerobics Instructor/Trainer

Yesterday was a smooth day for me. Cycle at Legacy Park Community Center was full and ready for me to teach. Class was awesome. Intense ride with some really kick ass music. I love to have the freedom to come up with my own style of workout! Oh the variety ! Sprints were toxic- 8 rounds of 20/10 with some tabata music, then moving on to some heavy hill climbing, oh my aching legs and lets not talk about the loss of oxygen of a few of those hills. Whew! I knew I was working hard when I looked down at my heart rate and it read 177 at one point. 575 calories it said I burned and we worked for at least 50 min - with hardly no breaks.

Then off to teach another class I found myself thinking, I should of ate more. My menu yesterday only consisted of an egg white/Turkey breakfast burrito (with feta-Yum- I prepared these Sunday night to last me all week), a Kind bar, and some sauteed brussel sprouts. "I didn't eat enough?" I thought to myself, what was I thinking?

Feeling a little bit fatigued, I lugged myself and my energy (what was left of it) and taught my Strength and Endurance class. I never let my classes know I'm tired. I try not to anyways...for why would they want to follow a tired out boring instructor.

I came home drank a protein drink ate some chicken and rice. Then went to bed. Tried to go to bed. Watch American Horror Story then fell asleep to music around 1130pm.

BEEP BEEP BEEP BEEP BEEP... Oh yes the annoying sound of my alarm going off. "Already" I asked?? Yiiiip 4am. Time to get ready for my BURNFITNESS peeps. Intense BURN LIFT started promptly at 530am. Man they are dedicated! HIIT class followed at 830am- With 8 different circuits, 2 exercises per circuit, 4 minutes per circuit, I think they got their High Intensity in for the day! {Insert evil Laugh here}

I LOVE MY JOB!!! Is it a job..? I feel it's more of my hobby! Nothing could bring me any more pleasure then putting my peeps through a workout that will not only challenge them but will make them feel great and worthy!! All of you are worthy.

Now if your reading this drop and give me 50 push ups, 50 High Knees (Right is 1, Left is 2), 20 air jacks, 100 Crunches, and time yourself and let me know how you did. You might get a prize!!!!

YES or Yes?

YES I CAN!!

New year, New  you...Always my motto when starting out a new year. Things can be tough. Yes I know this and I am sure you do. So what do you do? Fall down and GET your ass back up. Don't feel sorry for yourself and I wont.  We all are human. We learn from doing, we learn from our OWN mistakes. This is what makes us or breaks us.

Obstacles can render you helpless sometimes. Yes I know this and I am sure you do. But do YOU know you have the ability to change YOUR direction in life just by saying "YES I CAN". You are your own person. You have the ability to change your life and way of thinking and barrel through these obstacles by completing one simple task. Are you ready for this...it's very simple and it will shock you as it did me. SMILE~ Then Choose the RIGHT fork in the road then ask yourself- Will it help me to move forward, to achieve? Will it knock me down so I can stand taller? Is it a challenge so I can feel good about it when I have conquered it?

Today is a new day, forget about the year...Start small then get big. Your first goal/priority for health and fitness is YOU! Make a small goal for yourself today to conquer. Check it off when your done. Share with at least two people that you have conquered it- this will make you feel proud- and then move on to another goal- set it a little bigger- it might take a little bit more time. BABY steps, Crawl, Walk RUN!