My first week at it!!!!

Well i started lifting really hard again and working out.  At least five days a week.  Changed my diet up and feeling good.  I started Monday really pushing myself and going harder than ever.  I hired a trainer to push me the way i know i couldn't push myself.  We follow the P90X routine but needed that extra accountability and push.  It has made all the difference. Jill is a great body to have there by my side.  I just moved to KC and so don't have anyone that I can meet there so this is a great way to make an accountability partner.  It wont be forever but like most people when i first start back to working out i don't want to go and if no one is there to make sure i go i might go and if i do who knows how hard i really push myself.  Having that buddy makes all the difference.  Having the right buddy changes the workout completely.  I know its all suppose to be you making yourself dig deeper but at first it is hard to be consistent until you see results.  At least for me.

Mondays workout was so tuff.. I almost lost my cookies.  I hadn't worked that hard for a long time.  Don't remember the last time i killed it like that. My legs were on fire and i wanted to fire Jill.  We worked so hard that my shirt was so wet and i wanted to die but i kept telling myself it was well worth it.  It will all pay off and i will feel better in an hour.  I mean really the workout is only an hour.  But the rewards will last much longer than that.  

Tuesday was a day without Jill and did cardio.  that's my routine.  Mon, wed, Fri Jill and Tues and Thurs. no Jill.  Did a machine that i don't even know the name of but kicks my butt.  It makes it a lot easier to cover the time up and watch tv while i bring it.

Wed was a weak day with Jill.  I hadn't eaten hardly anything and my body was telling me that.  I hit the ground while trying to do a lunge with a 30 pound bar on my shoulder and i could barely do any chair dips and my plank was weak.  we tried and pushed but my body was shutting down.  Realized how important it is to eat and eat well.  

Thurs was another cardio day and felt good.  

Friday wasn't able to meet with Jill 

Today is Saturday and a very good day.  I woke up and made breakfast 2 egg whites and 1 complete egg. 3 silver dollar pancakes with light syrup.  Then an hour later went to the gym and pushed cardio.  wanted to make the lady pump class but they changed the time and it had already started.  Next sat i am on it.  really looking forward to it.  then came home made a protein shake and took fluffer for a walk down a trail that was so beautiful.  It was along a runny creek and in the trees with a big pond.  the weather was crisp and he was loving it.  We walked for an hour and got a good sweat on.  It was a great time.  Little sprinkling.  After the walk we came back had lunch, grilled cheese and carrots with hummus with a vitamin water.  Then i took a shower and took fluffer to the groomers.  He looks so pretty now.  It was his first time.  He was so fluffy when i picked him up.  I cant stop picking him up and kissing him.  Watched a movie while he was getting done.  It was a bad movie.. waste of money!

Home now and relaxing listening to the rain and cleaning house and doing some work on the computer.  Caught up on some tv shows i have been waiting to watch.

Overall a great and productive day!  Tomorrow is football day!!!!!!!!!!!!

spending with some friends!!!!

Kid Rock Concert

So Friday night my friend Jessica and I went to the Kid Rock Born Free concert in Kansas City. We had a great time. It was a great concert and made some new friends. As always I opened my mouth and met new friends. I seem to have that talent. What is your talent. Can you talk to just anyone? I love it. I have met some great people with some great stories.

Anyway. After the concert we went to Harrahs and I won $200 on a penny slot. ya a penny slot. It was great. We left and got to our hotel at 3 am. we were awaken the next morning at 8 am with pounding on our door. It was two cops asking if they could talk to us. So i guess there was a murder four doors down from our room and the first 911 call was 3:08 am. We actually followed the two cars into and parked next to them. we went left and they went right. SCARY!!!!!

But besides that it was a great time. I just wanted to share this little story with you.

Just Eat This: A Diet for Weight Loss

Just Eat This: A Diet for Weight Loss
Steve Edwards
The initial stages of a weight loss program are the most difficult. Since I eat fairly healthy most of the time, my first step is to enact a few rules that still allow me to eat but that point my eating in the direction I want it to be going. As long as you're exercising, you don't need to vastly reduce your calories unless you're on some type of time-induced crash program. Slow and steady is generally more doable, more fun, and healthier.

For all of my diet programs I follow the same general guidelines, so make sure to read Just Eat This to learn about them.

Steve's diet for weight loss in the initial stages

In my world, it's always easier to add exercise than to take food away, so when I need to shed some weight I begin each day with a 30-minute to three-hour cardio workout. It's usually biking or running but can be something like yoga. The point is to enhance fat mobilization—your body's ability to burn stored fat. I always do this workout on an empty stomach, but for anything over an hour and a half, I'll begin consuming a sports drink that is mainly carbs along with some protein (4:1 ratio) after 30 minutes of exercise. I make sure to drink water all day long. I drink a glass when I wake up and keep going. Most people are chronically dehydrated.

My supplement regimen varies depending on the type of training I'm doing. The harder I train, the more supplements I take. The only constants are vitamins, like ActiVit®, and an omega supplement, usually fish oil. Beyond that, it varies from nothing when I'm in a maintenance cycle to packs of stuff every few hours when I'm doing ultra stuff.

I also don't eat the same things every day. This is just an example of the types of foods and the timing.

Morning: Post-workout snack—this is approximately 4 parts carbs to 1 part protein with a little fat. I tend to try making this more natural, like a protein shake, but P90X® Peak Recovery Formula would also work well. However, if I'm not working out too hard and don't need maximum glycogen replenishment, I'll opt for a more traditional breakfast that follows an approximate 4:1 ratio. This is generally a bowl of whole grain cereal with a piece of fruit. It will absorb slower than the recovery drink, but if my glycogen stores aren't completely drained, that's okay.

A little while later: Coffee, black.

Morning snack: Nothing, but I usually advise eating a snack in this slot, like a piece of fruit or a protein shake. More on this later.

Lunch: Whole-bean and rice burrito with loads of salsa made from all-natural ingredients. I use a lot of salsa, probably 4 ounces for a 12 to 16-ounce burrito.

Note: Lunch might be late. I go for long periods in the morning without eating. As a writer, I work on momentum and don't like to be interrupted when I'm in the zone. My body works well for long periods without food, a tactic that certainly doesn't work for many people.

Afternoon snack: I do my hard training in the afternoon when I can. If it's long training, then I'll eat during it (a bar of some kind). If it's short, I'll just eat afterward. That meal is another post-exercise drink. I tend to use Recovery Formula after the harder workout because it has sugar and works faster.

An hour or two later, dinner: Some type of lean meat, fish, or high-protein veggie thing (like a burrito), with some veggies and a salad. When I'm trying to lose weight and training, I give myself what I call "all-you-can-eat veggies." No dressing, just veggies. But I can use balsamic vinaigrette on my salad and dip the veggies in whole-grain mustard.

Dessert: A beer or glass of red wine. I'm not much of a dessert person but I will eat it on occasion. While trying to lose weight, I'd rather have a drink, which helps me relax, which isn't always easy when you are undereating and training hard.

Late night snack: Herbal tea.

Questions you might be asking yourself

Is this enough calories? I didn't give amounts of food, but that varies based on feeling. Especially when training, my body tells me when it's hungry. I'll feed it, but when losing weight I try never feeling full. I try following a "leave the table when you're 80 percent full" rule.

Is it too many calories? The only time I get very tight with regards to calories is when I have a fair amount of weight to lose. Usually, I'm within 10 pounds of my goal. If it's more, I'll start on feeling and then restrict calories for up to three or four weeks. I don't like to restrict calories longer than this because it can hinder my metabolism. And I always zigzag my calories so that I don't go into "starvation mode."

Is it too many carbs? It's actually low on carbs for the amount of exercise I'm doing. When I'm really cranking along, I'll eat triple the carbs and triple the calories. This is my version of a low-carb diet.

Do you drink with your meals? I try not to. Maybe a few sips of water or wine. But drinking with food interferes with the digestive process and should be minimized. I'll often drink a glass of water a bit before a meal. This helps fill my stomach so that I'm less hungry and I rarely feel the need to "wash down" my meal.

How long do you do it? Like I said, I'm usually within that last hurrah or my target weight. This means that I usually don't have to stay strict for more than a few weeks at a time. More than a month on a diet like this and my body fat percentage begins to get dangerously low.

surgery day!

Today was a cold icy day and i drove to topeka to have my surgery.  A tooth was removed last friday and the roots were not able to come out.  So they knocked me out and cut them out.  I am so glad its done but now a little sore.  My cheek bone hurts!.  Can't really eat but managed to get some down.  I am ready to be back to normal. 

The weather is  so bad that they called me here at home and told me that all civilians were getting the day off .  I am happy about that.  I could use another day at home!  We got movies and my blanket.  Perfect night.  Just wish i felt better.

Get your ticket today!!!

Did some work here at home with BB.  Had 6 emails waiting on me so that always makes me feel good and my friend Leslie bought her ticket for summit!!!!  So excited to get to meet her in person.  And at summit makes it even better.  Looking forward to it!!!!

Can't wait to party with all our friends new and old and see how they are doing.  Another costume party maybe?  Dancing at the last night party with Tony, Chalene, and Shaun T.  It was a great time last year and this year will be even better.  Just another reason to go shopping.  Love it!!!!  The superworkout was killer last year and can only imagine what this year will be.  Plus the Vanilla Shakeology???  Maybe, just Maybe!!!!!  I am hoping so.. I can't wait for it!!!   Just think of all the options, strawberry, pineapple, blueberry, blackberry, stawberry/bananna, oh the options.  I hope they tell us it will be available.  They just teased us last year!!!!! 

Nothing else to exciting.  Just another Monday!!!!

What Does a Beachbody Coach Do? Part 1

so happy to be home and fit.

Corey Haim died today and to me it is a sad time.  I really enjoyed watching Cory but was sad to see where he had let himself go.  So today when i heard the news i only felt better about myself to be devoted and dedicated to making my body stronger and healthier.  I have troubles on days and dont want to push myself.  I am stil up and down. I love my workouts and love seeing resutls but still find that i want it to just come.  so i get on the beachbody site and look at the success stories. they help so much
Amazing Success Stories... AKA... inspiration


It is so great to see that average people can do this.. So that means i can.  I want to see my muscles too..

I am eating good and loving my life but just need to build my business a little more.  Money is tight just like everywhere.

Working in surgery and  seeing how bad people have it only keeps me positive. My boyfriend and I were just talking this morning about how lucky we are to have a job that we dont have to worry about.  We both work on the base..fort riley.. and we will always have work.  some arent so lucky.. I am very blessed.  My daughter is healthy and beautiful and loves me and i love her so much.  It really doesnt get any better.