Boo is home with me today because of her concussion! Hurts my hearyt to see her hurting!!!

Tarragon Chicken Salad Platter

Tarragon Chicken Salad Platter

Decide

Mary Kay Party

I had a great sunday.  I woke up and it wasn't snowing. That is always good.  I really really hate the snow.  Jamie made me breakfast. french toast.  no sugar thou.. wasn't as good as my grandma use to make.  But is was ok.  the eggs were wonderful.. I love eggs.  Then i cleaned house and got ready for the mary kay party.

My friend cristina carper came and put it on for us.  It wasn't the best turn out but we had a lot of fun.  It was my mom, daughter, shannon and her daughter crisallyn.  we had a ton of food which no one ate. so now have to take it to work. Her website if you want anything Cristinas Mary Kay page.  There was so much i wanted but money alwasy seems to play the evil roll. 

I watched teh princess and the frog tonight.  It made me miss home, Baton Rouge.  I miss the accents and the language.  I miss my family.  I will make time to go and see them.  I have to make it.  I missed to much with them my entire life.  They are fun happy people. Its what everyone needs in their life.

Well back to work in the morning and back at chalean extreme.  really got push it this week to make up for the last week with my neck.  count down to coach summit is around the corner.

snowy saturday

I actually got to sleep in a little bit and was so happy.  I have been out of  Shakeology for a week now and am deff. feeling it.  I need to get some more.  I miss the energy and feeling good.  It really amazes me that I can tell that much difference.

Jamie made breakfast and it was great.  I went shopping for my Mary Kay party tom. and looks like i will have an amazing turnout.  So happy.  Really wanted a lot of peopel for Cristina.  I do have friends..LOL.
Pink everywhere. 

Workout was good and did my first Vlog.  I thought it would be agreat way to track my workouts and my transformation. I looked really ruff in my vlog.  but it shows i need the help>lol.

Watched KU lose the game today and now KSU is playing so we will see how they do. So far not good.

Its snowing again..

So i had to work today and it was warm some what when i left for work and when i left work to come home it was snowing.. yuck.. what is the problem with kansas.. yuck.

My boss told me today that she was going to buy insanity
So excited for her.. her son is really wanting to do it and it would be something they would do together.. nothing like bringing the family together with a little working out..

I was so happy to hear her say they were going to workout as a family..
special.. really special.

My mom came by today and we worked out with Chalene and it was her first time.. she liked it. wasnt to scary..lol  i think she had fun.. no turbo for her.. next time i will have her stay and do it.. didnt want to scare her the first day.. lol..watch out mom.. she will be a beachbody before we know it...lol

So excited about insanity.. cant wait till i have the Gonads to try it.. have to finish CE first.. thats goal 1.

truck day

So Jamie just picked up his new truck.

He loves it. its is so nice for a 99..  so clean.he will be the 3rd owner and is happy.. it is everything he has been looking for.  so glad now we dont share a car.. i feel like i got my car back and gained a bunch of freedom.  YAAAA!!!!

Well my neck has still been sore and didnt get home till late tonight so back at it tommorrow.. full steam ahead. 
Bought my plane ticket to the coach summit.. cant wait.. what to pack....get to go shopping.. new outfit and maybe a swimsuit..not sure yet...
2010 Beachbody Coach Summit

I am so excited...I looked up where the hotel is and it is in the mid of Beverly Hills.  How exciting for a girl from Kansas.. and  no i dont know toto or dorothy.

Work has been good but real slow today and tom.  no cases.  started tanning again so i wont stand out like the white dorothy in LA...Going to get my hair did and look like i might actually clean up well.. So excited.  Brit is on spring break and is KC tonight visiting stephans sister. so quiet night.  britt gone and jamie out playing in his new truck.

I really like the quiet sometimes. 

Neck problems today

I went to bed last night feeling great.  Ready to work and then come home and workout.  I woke up this morning and I couldnt move my right arm or turn my head.. I have been in so much pain. Went to the chiropractor.  got popped and felt better but still in a lot of pain.  It sucks. Really wanted to workout tonight.  45 days till coach summit andwant to lose more weight before i go.  hopefully i will feel better tom.and beable to get back to it.  So since i can't workout i am really watching what i eat .  I am hungry but dont want to move..

I think a hot bath with bubbles will make me feel better...sounds good to me. 

St. Pattys Day

So it was a cold cold day in Kanas.  We made it to the parade to celebrate and we froze.  We had Jamies kids with us.  And they were excited. We also had a friends two boys who are so funny.  It was only a hour long but felt like forever because of the weather.  I saw so many cute puppies.. I WANT ONE!!!!  To bad i live in a renal now and the landlord doesnt want us to have a dog.. otherwise we would have a big bulldog. 

We left the parade and went to the coopers to watch the KSU vs. KU game. KU won.  not sure if i realy care consicering I am a LSU fan... but jamie wanted the cats to win!  We also watch the boxing.. pacquieou vs. clotty.. dont know if i even came close to writing the name write.. but you get the idea.

I have two checks coming to help me pay for my ticket to summit....Beachbody Coach Summit
I am so excited.. I cant wait to meet Chalene..thats my goal. well one of them.  I tweeted her and let her know.. beware..LOL.. just kidding. 

I am so happy summit is so close. but have so much work still to do. I am still doing CE and love it.  I ate breakfast with the kids and this afternoon i will work and make it burn...wish me luck.. swimmsuits will be here soon. i have a trip to LA, then dallas then KC.. swimsuits for all .. scared...!!!!!!

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. 

The Cove

comedy club

jamie and went to the comedy club last night and met my mom and dad and a bunch of other friends.. the comedians were funny and the martinis were so good...

I was hurting all day but it was such a great time..wasted the beautiful day outside by sleeping on the couch all day..sucks but had to be done.

Jamie and i got home and put on movies and of course i fell asleep. 

Cherokee thoughts

A Cherokee elder told his grandson about the battle that goes on inside people’s heads."There's a battle between 2 wolves that live inside us all: 1) Unhappiness-It is fear, worry, anger, jealousy, sorrow, self-pity, resentment & inferiority. 2) Happiness-It is joy, love, hope, serenity, kindness, generosity, truth and compassion." The grandson asked "Which wolf wins?" The old Cherokee replied "The one you feed."

Birthday

Thursday was my birthday and it was a very slow day at work.. Jamie was in Topeka at a saftey class and so we got to text all day.. made the day much much better.  I thought we would go to dinner but decided i wanted to stay home and hang out with the family.  This was the first year that i didnt get to spend it with my mom and dad.. And no birthday cake.. first birthday in 35 years that i didnt have a birthday cake.. wasn't on the diet.. thats what i was told.. lol..

It was a wonderful night and we laughed and played with each other.. Jamie got me a beautiful necklace and britt gave me some gorgeous earrings.  i will be all blinged out this sat when we go to the comedy club.. we have 14 people going and it will be a great time.  i cant wait.

Today was slow at work as well. but left early, 1 pm, it was gorgeous out and wanted to spend time outside but didnt have anyting to do outside and needed to workout.   Hopefully it will stay nice now.  We will be getting up and working out and then off to Topeka.

I turned 35 and am starting to feel much better about myself.  I love my workouts and am so happy about where this company will take me. Lots of plans.

Pre and Post workout foods

Chalene weighs in on... Pre and Post Workout Meals

Proper timing of your meals with your workouts can have a significant effect on your progress. Here’s the scoop on what the latest research is saying about pairing foods with workouts.

Ideal Pre and Post Workout Food Choices For Maximum Fat Loss


Pre Workout Meals

10-20 grams Protein, Approx 100-200 calories

• Whey Protein Shake

• Hard Boiled Egg

• High Protein Bar – 10-20g protein

• Cottage Cheese - Nonfat or Lowfat

• Low sugar yogurt (<12-15g sugar)

• Milk – Nonfat or 1%

Post Workout Meals

Higher Carbs, Med-High Protein, 200-500 calories

• Fruit Smoothie

• Banana or other high glycemic fruit

• Recovery Drink

• PB&J on whole grain bread

• Energy Bar – CLIF or Fiber One bars are good choices

• Whole wheat pasta with marinara and chicken breast





Protein Before, High Glycemic After

Maximize fat burning and weight loss by eating a little bit of protein before your workout, and then follow exercise with something higher on the glycemic index [link to article on glycemic index], like a banana or a smoothie.



Here’s the logic to back this up…



High Protein Before Your Workout

Your body needs enough fuel to carry you through your training session. This means that in the 1-2 hours before your workout, you need a protein kick, perhaps with a tiny bit of carbs. Have a very light meal, like a whey protein shake with 10-20 grams of protein. Don’t fill up, but have just enough to give you an energy boost…about 200 calories is ideal.



Protein and Amino Acids

Amino acids are the building blocks of protein and muscle tissue. All physiological processes relating to sport - energy, recovery, fat loss, muscle/strength gains, as well as mood and brain function - are tightly and critically linked to amino acids. Amino acids convert fat to energy at the cell’s energy source, the cell mitochondria. Free form amino acids also accelerate muscle tissue healing and growth. The result is faster muscle and strength gains, as well as enhanced recovery.



Protein is rich in amino acids and protein shakes, in particular, are a great source of free form amino acids with high bioavailability.



Carbs and Protein After Your Workout

Post-workout is the one time that high glycemic carbs are preferred. This term refers to carbs that are high on the glycemic index or higher in natural sugars. The glycemic index is a measure of how quickly a food raises blood sugar and hence, insulin levels. Normally, it is best to eat lower glycemic foods, so as not to initiate an insulin spike. But post-workout, the exact opposite is true. The elevated insulin levels will help to drive nutrients into the muscle cells. Don’t think this makes it ok to eat a candy bar! Go for fruit and other natural sources of dietary sugar.


The key is maximizing the window of opportunity that occurs immediately after exercise, when the muscle is especially receptive to nutrients and the blood flow to the exercised muscles remains high. The goal post workout is to restore muscle glycogen. The body will even break down muscle tissue for this purpose, if carbohydrates are not available. And, we don’t want to lose muscle! Muscle is our friend – muscle burns fat!

friend heartache

I hate seeing my friends hurt.  I have a wonderful beautiful friend and she is an amazing person.. Problem?  She is over weight and is really hurting that it takes so long to lose the weight. 

It takes so much time and dedication that people usually give up and say the hell with it. I really am pushing her to workout with me and she does. it holds both of us accountable.  She is a strong person and wil get there if she doesnt give up on herself.

I do know how she feels and nothing you say can really make her change the way she feels.  so what do you do as a friend. brutal truth.. Tab it's going to be hard and long journey.. but at the end you will have so much to show for it.  it takes pure dedication and stamina.. sounds like a viagra commercial but its true....

we just finished our first month of CE.. burn circuit and now we go into push circuit.. i need to really push it.  i enjoy this workout but find myself feeling like i dont do enough.. weight loss is minimal and she tells us that becuase we are gaining muscle.. MUSCLE BURNS FAT!!!
So its ok.  inches are starting to loose.. ya..

Long Friday

such a long week this was and today it seemed to take forever... i had a hard day emotionally not physically.. one case (ACL)  was done with it by 9 and then had other stuff to do but had to watch the or floor so sat in the window at the hospital all day and did basically nothing.
this has been a week where everyone has just gotten on my nerves.  not good when you work in surgery and feel yourself hating everyone you work with. 
Thank god for Chalenes text throughout the day.  she seems to always send something that makes you bite your tongue and breathe.  not that i like not saying my mind but it seems to keep me in good standing with the boss.  LOL

It was friday is what i kept telling myself.  i see my emotions sometimes draining others so now will work on staying positive.. i have a great job.. pay could be better but i also have the beachbody taking off and so much planned with it.  Life is good just have to enjoy it.  dont stress so much. 

Sat i will be leaving for the Game Plan Event in lincoln.  mom and britt will be going with me and i hope it is a good as i am told.  i think it would be.  really looking forward to it.  plan on learning a lot.

so tired tonight and ready to relax.. quiet night at home. 
bodybugg is working great and really keeping me more accountable.

Tabetha Brooks has been joining me about 3x's a week to do the CE and then we do Turbo Jams for some cardio.. doubleing up.. tonight we jsut couldnt do the turbo... we started but our legs couldn't hold us up.. lol
next time. 
have plans to workout with tallman1 in wowy on sunday to make up for missing my sat workout. 

Why you gain weight with a new program.

Why you gain weight with a new program.


An amazing article I had to re-post that one of my favorite fitness celebs posted – Chalene Johnson. For me, it was my “ah-ha” and for others that I’ve shared this with, it re-settled their discourage and kept them charging forward with their respective workout program and goals. DON’T GIVE UP and get some great insight from this fitness expert:


Probably the most common question I get when I release a new exercise program is, “Help! I’m gaining weight! Am I doing something wrong?” This is a common phenomena with any new exercise program, Turbo Kick, Turbo Jam, Hip Hop Hustle, you name it! It’s especially common (and temporary) with intense strength training programs like ChaLEAN Extreme or Tony Horton’s P90X.

The motivation to start a new exercise program is almost always to lose weight loss. However, what most personal trainers know and most at-home exercisers do not, is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn’t say weight gain! I’ll explain.) This common increase in the scale is also the reason why perhaps millions of people start and then quickly quit their resolution to get fit.

The temporary weight gain explained:

When someone starts a new exercise program, they often experience muscle soreness. The more intense and “unfamiliar” the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to “protect and defend” the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.



This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens the body protects the tissue. The muscle becomes inflamed and slightly swollen with fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.



Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated in those first couple of weeks become discouraged and quit!



When I worked with a group of 70 test participants during the development stages of ChaLEAN Extreme, this happened. Who was the most upset and discouraged? You guessed it… the women! I’m happy to report with absolutely every single woman (and man) in our group, the weight increase was temporary and never lasted more than 2 weeks before they started to see a major drop in the scale. However, these people had the advantage of working with someone who was able to explain to them why this was happening and assure them the weight would come off if they stuck to the nutrition plan and stayed true to the program.



For those of you who are following the ChaLEAN Extreme phase plan, keep in mind that when you start each phase, your body will be “in shock” again. Don’t be surprised or discouraged if you experience a temporary gain on the scale the first week of each phase.



My own personal example of this is running 10K’s. I don’t do it very often, maybe 1 or 2x a year. Even though I run on a regular basis, when you run a race you push much harder. It’s natural for me to be “insanely” sore the next day. It’s also very common for me to see the scale jump 4 pounds the next day from forcing fluids post race and the resulting DOMS. Even though I know the cause of it, it’s still a bummer. We’re all human and hard work should mean “results”. Hard work equals results, but our bodies are amazing machines and they know how to protect us from hurting our selves. Soreness forces you to give those muscles a break Ultimately you will lose the weight and you will change your metabolism in the process.



The key is understanding that this is a normal and temporary and stick with the program!!



When to be concerned:

If you experience a significant weight gain (exceeding 5 pounds) which does not begin to decrease rapidly after the second week, guess what it is??? I’ll give you one hint… you put it in your mouth and chew it. You know it! You’re food (or calorie laden beverages). Newsflash friends.. exercise doesn’t make you gain weight. Consuming more food than you burn makes you gain weight!



So if after two weeks you are not losing weight, have gained weight that’s not coming off, it’s time to take a close and honest look at your food intake. It’s time to find out what your burning in calories each day. Have your RMR or BMR tested. This can be done for less than $50 and the information is invaluable. It takes out the guess work. Google “hydrostatic body fat testing _______ ” and insert the name of the big city you’re closest too. Companies that do HBFT also do BMR testing. Knowledge is king.



I’m gaining weight, but I’m sure it’s muscle:

Possibly, but if you’re following ChaLEAN Extreme correctly, you should be losing fat and gaining muscle and the fat loss should be much more substantial than the rate at which you can physically put on muscle. This is even true for the guys. Of the 70 plus people in my test group, every single one of them lost body fat and gained muscle and not one of them gained weight. I believe the average weight loss after 4 months was 28 pounds with many people losing 40 plus pounds. Even the men, who as you can see put on a lot of muscle, were seeing huge drops in the scale. We tested their muscle composition at the beginning and at the end and 100% of the participants maintained or gained muscle while achieving substantial weight loss. That’s the key to keeping weight off long term, i.e. muscle. Muscle burns fat. But you’ve heard me say that before.



Moral of the story:

Be patient young grass hoper. You’ll be lean and mean in no time!

This is one of the most useful articles I have come across that makes sense and enlightens one, as they prepare for their new program or are in the midst of it. Just having an understanding and a reason why we experience this temporary weight gain, makes the experience that much more enjoyable.


I hope you enjoyed this article and get the mileage that I, and many others have, out of it. Thanks Chalene!

been awhile

Ok so i have been gone but not missing my workouts. 

i have started working out with my friends Tab and Sheena and we are doing the CE and then Turbo Jams...
we should be some hot women soon.

Can't wait..
Jamie made turkey and salmon meatloaf tonight and it was delicouse.. man i think i could eat that more often.. it is so good.

I will start writing again soon.

Ask me Anything! Mailbag Friday

Ask me Anything! Mailbag Friday