Its Friday Baby!!!!

It’s Friday and I feel good!

Ab Challenge II Day 9, 6/27/13
Push Up Challenge Day 9, 6/27/13 
Squat Challenge II Day 9, 6/27/13(250 squats)
I will admit I had a productive week.
Always one to look forward to the future, I feel like I am accomplishing the ground work for opportunities that are coming soon. Who knows what’s going to happen. Life is roller coaster and I’m going to ride it all night long
As I get older I find myself enjoying the smaller things in life. I know I look at my boyfriend with stars in my eyes. I appericate the love he shows me on a daily bases and I can reflect on my past relationships. No one has ever made me feel so special, and I bask in it. 
I enjoy puzzles, card games, and a simple text session with a friend. Instead of trying to hit up the hottest Night Club In San Francisco I like to stay home and chill out, find a good movie, make dinner, and just hang. 

Right now I’m 30 in a few months I’ll be 31, I love my age. I’m not ashamed, or depressed, I knew I was going to get older, and I’m happy that I’m doing it gracefully. I find that I’m closer to my mother then I have ever been, because I can relate to her more. After 29 the rose colored glass came off and I realized my mother is a women, she did the best she could with what she had. 
I like that my father and her continued Southern traditions in our home. I was the youngest so I cooked dinner 5 nights a week, we had to say Yes Ma’ma, and No Sir to any adult we talked to. I grew up in a very strict environment, and as much as it pains me to admit it, that environment made me the hard working, self motivated, self driven woman that I am today. Nothing truly scares me, other then getting pregnant, I feel like I can take on the world and still come out on top. 
I’ve come a mighty long way from a girl that comforted herself with food, to a woman that is ready to lead whoever wants to follow. I know I still have work to do. I’m still not the woman that I was born to become, but I’m working on her. Everyday I’m moving closer to her. She’s truly beautiful, and I can’t wait to meet her.
Face Yoga
I’m all about staying young. I will admit I look dam good for 30. My body looks like I’m in my mid 20s, my skin looks just as plump and firm, every now and again I notice my boobs aren’t as firm as they used to be, but if you invest in a few good bras you can fool everyone. My philosophy is preventive treatments to make sure I age gracefully. Working out on a daily bases, drinking plenty of water, eating clean organic food, and taking my vitams, those are all preventive trements. 
I’m thinking about adding Face Yoga into my everyday routine. My Nana is 82 and still doesn’t have one wrinkle, My mother is in her late 50s and she still doesn’t have one wrinkle. I want to age like these women, and I’m going to do everything and anything in my power to preserve my youthfulness.
Face Yoga is the beauty trend of the moment but it has been around for a while. It is proven to smooth wrinkles, firm jawlines, and create a healthy glow. Stars like Gwyneth Paltrow and Jennifer Aniston are said to do Face Yoga on a regular basis to help curb the signs of aging.
I’m up to try anything. Here are a few poses. Tell me what you think

Owl: Make two ‘C’ shapes with the fingers round the eyes, then relax the forehead and open the eyes wide. Repeat three times then hold for ten seconds

The V: Make a ‘V’ sign by positioning fingers at each end of the eyebrows and create a powerful squint. Relax and repeat six more times. Finish by squeezing eyes shut for ten seconds. Relax

Circle the eyes: Place index fingers at the edge of eyebrows. Tap gently round eyes following the arc of the eyebrows and continue under the eyes. Repeat the opposite way. Stroke outwards under the eyes from the nose four times

Puffer Fish: Puff out cheeks and make mouth as small as possible. Gently tap cheeks with hands for 30 seconds

I’m going to try these moves and see if I can tell a difference

It is Fashion Friday and I have a wonderful outfit to share with you. It was raining on Tuesday, and it was also my Mother’s Birthday. I had to dress up but still dress warm. This is what I came up with.

Wide legged Chocolate brown pants BCBG. I found these pants at Ross for $25. I couldn’t believe that they were BCBG or that they were only $25 or that I could fit them. It think they were made for me. 

I paired it with a pale pink silk shirt, and deep red wedges to add color. I looked GOOD!!!

So good I wanted to share it with all of you. 

That’s all Folks

Enjoy this beautiful Sunny Weekend


Kettle Bells and a 5 minute workout

 Hello Friends!!
Today is a gorgeous day! It’s sunny in the Bay Area, and its supposed to stay that way through the weekend. I have a birthday party to attend this weekend; it’s a pool party, which is even better!! Any excuse to wear my bikini is a plus. I’ve been working hard, and you can see it. It’s going to be fun!!
I worked on a lot of marketing stuff yesterday. Flyers, ads, poster, business cards, speeches etc. 
Yesterday I skipped my workout, I did my challenges, but I didn’t do any cardio or kettle bell training. Sometimes you just don’t feel like it, and yesterday was one of those days for me. I didn’t want to push myself. 
I always mention Kettle Bells when referring to my weight training routine. I live by them. They burn more calories then traditional dumbbells and I’m always looking for a leg up.

Kettle bell workouts started a long time ago in Russian as a training method of Olympic athletes, and military soldiers. They have many benefits and they are user friendly. Kettle Bells challenges core strength, cardiovascular endurance, and muscular endurance. They create stronger muscles and bones, promote weight loss, and can help you reach a variety of goals. I haven’t used traditional dumbbell in years, and I don’t plan on going back any time soon.  My body is the proof that Kettle Bells Work!
I am constantly reading, keeping my knowledge about fitness, and lifestyle current, and up to date. That’s why I run across so many interesting articles that I share with all of you.
I found this article today and I was compelled to share it. If you haven’t noticed I don’t like working out for hours at a time. I like to get in, hit it hard, and get it over with. That’s why this article jumped off of the page for me

Get Fit in 5 Minutes.
By Jessica Smith, Shape Magazine
Who doesn’t have 5 minutes? I know I do.
Dolphin Pike
·     Start in elbows in plank position, hands clasped
·     Tighten abs and lift hips, pressing check back toward thighs
·     Pull abs in tighter towards spine and lower hips to return to start
·     Do 20 reps
Balancing Dead lift Row
  • Stand with feet together, knees slightly bent holding dumb bells
  • Balance on one leg, hinge forward from hips keeping spine straight
  • Extend left leg up behind hip (try to make a straight line from heel through the crown of your head)
  • Reach arms towards right foot while tightening abs for support
  • Row dumbbells up by sides bending elbows behind body
  • Slowly lower dumbbells back down to return to start
  • Repeat on other leg
  • Do 20 alternating reps
Pile Curl to Press
  • Stand with feet slightly wider than hip width, knees and toes turned out about 45 degrees holding dumbbells
  • Bend knees and lower into a pile
  • Reaching arms towards to floor in front of your body
  • Extend legs and curl weights in front of shoulders palms facing in
  • Keeping abs tight and extend arms
  • Press weights overhead, palms stay facing-in, move arms back down and immediately repeat
  • Do 20 reps
Quadruped Kick Backs
  • Kneel on all fours, hands should be on top of dumbbells palms facing in
  • Bend left elbow in by side and life right knee a few inches off the floor
  • Engage abs to help keep torso steady
  • Do a tricep kick back with left arm by extending elbow as right leg extends behind hip
  • Return to start
  • 20 reps each side
Chest Press Leg Drop
  • Grab a pair of dumb bells and lie face up with legs extended straight up over hips (knees can be bent if needed)
  • Arms open to sides of shoulders like a goal post
  • Elbows a few inches off the floor
  • Inhale drawing belly button into spine and lower legs to a 45 degree angle (avoid arching lower back) As arms extend straight over chest
  • Exhale drawing abs in tight and return to start
  • 20 reps
That’s it folks! Time to Sweat!
See you Tomorrow

Be Brave

Hello Brave World!!

Today is a great day.
I’m back to my old self again. Not as shaken up as yesterday, but I do have a fire lit under my butt and that’s a good thing. I know I’m on the right track; I just have to keep moving forward.
Ab Challenge II Day 7, 6/25/13
Push Up Challenge Day 7, 6/25/13 (20)
Squat Challenge II Day 7, 6/25/13(rest day)
I love working-out to music, yesterday while exercising I ran across this video and it spoke to me. It’s called Brave, by Sara Barielles.  The song is wonderful, she is inspiring people to be themselves and be brave, and that really talks to me. The video is special. 

I am an avid dancer. My Mother always told me when to dance like no one is looking, and I do. I find myself dancing all the time, dancing in public, dancing in the car, but mostly dancing at home, during musical commercials, music videos, intro and outros to movies, if I hear music I let my body move the way it wants to. I find it freeing, and it also forces me not take myself so seriously. When I saw this video I almost cried. It reminds me of me, it reminds me of all of you. I want to see you be brave!!! Please enjoy the video. It touches my heart. 

I know a lot of people think I’m cool, but I’m not. I’m myself: corny, silly, child-like, and driven to be brave. 


I’ve been doing a lot of research on food, clean food, organic food, and raw food. Not only have I learned a lot, but I will admit I’m also more than a little freaked out. Food is scary now a days. All the talks of pesticides, added chemicals, and cancer causing bacteria in our everyday foods makes me want to put congress on trail, but of course, that is not possible.
Check out this list and try to live by it. I will sleep a little better at night if you do.

Yesterday I attacked the 10 Minute Victoria Secrets Video I posted on my blog. I always watch videos before I complete them, I don’t like surprises, I like to know what exercise is coming up next. This video lookedx simple enough, no crazy exercises, everything seemed doable. I was fine until I had to complete 60 seconds of Pile Squat jumps; it was hard not quiting the routine. The last 3 exercises seemed like they were harder then the entire video. I loved it. I’m giving it 2 thumbs up. It’s a good 10-minute low impact cardio video for beginners, and intermediates.
Today I’m featuring a 10-minute Crossfit cardio video
I checked it out and it looks super challenging. I know it will get your heart rate up. I’m going to try it today and I’ll tell you all about it tomorrow, I love confusing the body, and keeping myself physically and mentally strong. I’ve never participated in Cross fit, and I’m definitely up for the challenge

That’s it today. I have a lot of work to get done, and even more studying to do. I hope everyone has a good Tuesday!


We have to do better…

Hello Everyone!!

Ab Challenge II Day 6, 6/24/13
Push Up Challenge Day 6, 6/24/13 (rest)
Squat Challenge II Day 6, 6/24/13(225 squats)
Do you ever wake up and start freaking out about your life??? About your goals dreams and aspirations???
Today was one of those days.
I woke up all kinds of happy, ready to take on the world. My boyfriend has been in a runt about our current situation. We are both building our careers, so we aren’t where we would like to be, but everyday I’m working towards my goals of becoming a published author, public speaker, wellness coach and an inspiring life coach & personal trainer. I’ve been building my business, building my fan bases, working on my book proposal, and working-out like I’m crazy, so I can be in the best shape of my life when all these wonderful things happen. I usually don’t get discouraged, I’m usually very inspired, but today my boyfriend’s first words to me were… we have to do better. I think he is talking about his self, he’s not a self-starter like I am, but he’s also not wrong. We have to do better; I have to do better.
I have started a small marketing campaign to promote my blog and myself as a personal trainer and a life coach, but I need more, I have to get my message and my story out to the public.
I think that it’s time to submit my story to a few publications. My before and after pictures, and my story is compelling enough to be published in magazines, local and national. To accomplish all of my goals I have to be in the public eye, in my community working, and giving back. I don’t know. My faith isn’t shaken but I am a little freaked out. I hope I can become the woman I have been striving to be. But if I fail I know I gave it all I had.
Thanks for letting me vent

Other then my mid-life crisis over here, I’m doing well. Its my Mothers Birthday, I’m taking her to get a Thai Message, and to lunch. I’m excited to see her, she’s pretty cute.

Have you ever wanted to be able to do the splits?? I know I have. I have always wanted to do them, but never been successful. I have also wondered what stretches would get me closer. I can touch my toes, and I’m pretty flexible, but you need flexible hamstrings, and hips. Here are a few stretches that help you open up your hips to stretch out your hamstrings, so that one day soon you can do the splits.
9 Stretches that will make you split
Tip-over Tuck
  • Stretches both hamstrings at the same time, while increasing flexibility in your lower back. Also stretches chest and shoulders

Head to Knee
  • Stretches one hamstring at a time. As well as your lower back, and helps to open your hips.

Seated Straddle
  • Stretches both hamstrings and lower back. Focuses on hamstrings closer to your butt.

Kneeling Hip flexor Stretch against a wall
  • Stretches hips and hip flexors

Hip Flexor Stretch
  • Deep hip flexor stretch

  • Makes you use your upper body strength to help your lefts move into splits position

Standing Split
  • Vertical spilt, a good warm up to horizontal splits, it targets standing leg hamstrings and hips

Standing hand to Toe
  • Intense Vertical Stretch

Supported Splits
  • Stretching with a bock is a good to get you ready for the real thing

I’m going to get on these today!!!

PopSugar Fitness, 9 stretches to get you there. Splits. by Jenny Suga

I’m always on the look out for fun new cardio routines. I’m trying this video today. It will be a good jump start to my exercise routine. I like to keep my body guessing what’s next.


Victoria’s Secret Model Workout: 10-Minute Fat-Blasting Circuit

Cheating and Motivation


Hello All!
Ab Challenge II Day 3, 6/21/13
Ab Challenge II Day 4, 6/22/13
Ab Challenge II Day 5, 6/23/13 
Push Up Challenge Day 3, 6/21/13 (34 push-ups)
Push Up Challenge Day 4, 6/22/13 (rest)
Push Up Challenge Day 5, 6/23/13 (49 push-ups)  
Squat Challenge II Day 3, 6/21/13(210)
Squat Challenge II Day 4, 6/22/13(rest day))

Squat Challenge II Day 5, 6/23/13(220)
I hope everyone had a great weekend! I know I did, well it was defiantly ok. I have a confession
I went off of my diet and I wasn’t very productive this weekend. I don’t know what made me eat everything I usually try to avoid, but something clicked in me, and I made a b-line for the pasta, rice, butter, bread, potatoes, cheese and sugar. As much as I want to beat myself up, I’m going to give myself a little slack and curb my mental put downs.
Best Scalloped Potatoes I’ve ever made

Today’s Posting is about Motivation
Motivation to start or continue your current fitness regiment
Motivation has always played a huge part in my life. I am a self-motivator, a fake it until you make it kind of girl. I never truly believed that I was “pretty” no boyfriends in high school, no nice boyfriends in college, and my overweight frame helped keep my motivation, self-worth, and self-esteem as low as it could possibly go. Knowing I had to make a change, I decided to lie to myself and everyone else.
Looking in the mirror, I would strip down until I was naked, look deep into my own eyes and repeat: I am beautiful, I am beautiful, I am beautiful, while taking in all of my rolls of fat. Most days this brought me to tears, but after a month and 10 boxes of tissue I started to convince myself that I was beautiful.
Next came faking it to the world. I walked around with my head held high, and preformed my best Diva attitude to my friends, family and co-workers. Crazy thing is it worked. I was able to convince people around me that I was beautiful and a force to be reckoned with. Then one day out of nowhere I looked in the mirror and realized that I am beautiful. That I am just as stunning as I made everyone else believe.

Today’s homework is to get naked, stand in front of a full-length mirror and tell yourself that you are beautiful, that you are worthy of accomplishing all of you dreams, and aspirations. Keep it up for a week.
Fake it until you make it

Here are some more tips on Staying Motivated
Set Goals
I am a huge advocate for setting goals. I love goal setting, it works for me and it has had a lot of success with my clients. Writing down what you want to achieve makes it real. Put pen to paper and start mapping out your life, create goals from the map, and start attacking
Make It Fun
Who wants to be bored? I like to party, dance, and have a good time. Just because you have to sweat doesn’t mean you have to hate it. Zumba is huge right now, people love Zumba because its fun. You get to dance, sing, and enjoy yourself while your sweating. Find an activity that you enjoy, or that is fun to you. I like to lift weights. It’s a stress reliever and its fun to me. What do you like to do?
Make Physical Activities part of your everyday life
This seems like common sense but its not so easy. Our daily lives are filled with deadlines, responsibilities, and stress. I like suggesting walking, take a walk with you boyfriend, best friend, girlfriends, or during your lunch break. Get outside, jump on a bike, take the stairs instead of the elevator or take up jump roping. You have full control over your schedule. Try to pencil in some physical activities
I hope you enjoy these simple tips.

Have a great Monday!!

Summer fun, fashion, and Crab

Good Morning Friends
We made it!!! It’s Friday, and it’s the First day of summer!!!

Ab Challenge II Day 2, 6/20/13
Push Up Challenge Day 2, 6/20/13 (rest)
Squat Challenge II Day 2, 6/20/13(205 squats)

Congratulations to All Miami Heat fans
So So So Sorry to all Spurs fans
What a good series!

I went to Craw Station to eat some crab and watch the game. It was a lot of fun, and a lot of crab. Check it out

Today is 
Fashion Friday
I’m pretty obsessed with these rompers.

If anyone’s know where I can find any of these rompers please let me know. I need one-two-ten in my closet
Exercises I love
I’ve been pushing myself harder then I ever have this week. Lots of jump squats, side lunges, and planks. Here a 3 exercises that I love. Not only are they fun, they are effective.
Curtsy lunge
Targets that dreaded side butt

1.  Stand with feet together.
2.  Step left foot across and in front of right foot while dropping right knee down in lunge position.
3.  Push into both feet to return to standing, then repeat on the opposite side; that’s one rep.
4.  For best form, keep chest and chin up as you lunge.

Do 10 reps.

Reverse Crunches
Before the ab challenge I used complete 50 reverse lunges before bed and it helped keep my stomach flat.

  1. Lie on the floor and place hands on the floor or behind the head.
  2. Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or crossed.
  3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
  4. Lower and repeat for 1-3 sets of 12-16 reps.
  5. It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

Jumping Jacks
An oldie but goodie, I do jumping jacks everyday. They are a very effective cardio exercise that everyone knows how to do.
  1. Assume an erect position, with feet together and arms at your side.
  2. Slightly bend your knees, and propel yourself a few inches into the air.
  3. While in air, bring your legs out to the side about shoulder width or slightly wider.
  4. As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
  5. Quickly jump back to Step 2 and repeat Steps 3-6. Recommended 10-100 repetitions, depending on your physical health.
Enjoy your weekend!!!
I’m going on a hike today, today I am conquering the Island. Angel Island
Wish Me Luck

Careers, Salads, and Cheeseburgers

Just one more day until the weekend!! Oh I can hardly sit still.

I’ve been working hard this week. My business is finally taking off, I’m putting in a lot of hours and I love it.
Yesterday I started my new challenges.
Ab Challenge II Day 1, 6/19/13
Push Up Challenge Day 1, 6/19/13
Squat Challenge II Day 1, 6/19/13(200 squats)

I took a week off of exercising after completing the last challenges, and as much as I enjoyed the break, I missed pushing myself. Yesterday was like a reunion with a long lost love. My body is feeling stronger then ever and I’m proud to finally be able to say I’m in the best shape of my life at 30 years old!!
In my opinion I’d rather be slim and trim now, then slim and trim in high school, but that’s how my cookie crumbled, so it doesn’t really matter what I’d rather.
I have a Life Coaching session with my favorite Client tonight. Can’t wait to see her, catch up, and complete some goal setting exercises. Its weird what excites me now-a-days.

I love helping people achieve goals they didn’t think they could achieve. I know I’m in the correct profession for me.  
Are you? 
I read a book a few months ago, that really helped me clarify my path in life, and my path in my career.
“Life’s a Bitch, Then you Change Careers” by Andrea Kay.

If you aren’t happy in your current profession I suggest this book. If you are happy in your current profession I suggest this book. It’s a nice road mapping workbook, that makes you write down your goals, aspirations, and hobbies to help you narrow down what profession you would thrive in.
I was already planning on becoming a life coach, to enhance to my personal training business, when I started the book and it supported my decision and made me take a good look at what really makes me tick. Since I am highly motivated I don’t need to work in a highly controlled environment, and I need to be my own boss, because I don’t like authority that much.
Enough with the job stuff
Do you love Rabbit food?

I am an avid salad eater. I used to hate the stuff, rabbit food was never high on my list of foods to consume, but as I got deeper and deeper into the fitness lifestyle I realized that salads were not the enemy. They don’t taste like fried chicken, but they can be enjoyable. The problem comes when salads are too enjoyable. When they are loaded with so much crap that you can’t even taste the lettuce.
I get it. You don’t want to eat just green stuff. You want to feel full, you want some grease, you want some kind of substance. Yes, some salads leave you wanting more, so unsatisfied that it pisses you off.
Big changes don’t happen over night, when I first started trying to cut back on my food intake I fell in love with a buffalo chicken salad at Denny’s. 

It was salad but it had fried chicken strips soaked in buffalo sauce. OMG it was so good. Top that off with some blue cheese dressing and Mary was a happy girl. I ate that salad 6 months straight, and even though it was high in calories and fat I still lost weight… why, because I was used to eat chicken nuggets and French fries everyday. The buffalo chicken salad was high in calories and sodium, but lower then my normal diet. I slowly stepped down from fatty salads and found the lighter side of life. 
I shared this story because everyone is looking for a quick fix. Everyone wants to be skinny yesterday. It took me 30 years to finally see my abdominals, and I’m not stopping there. Go easy on yourself. Make small positive changes in right direction, and stick to them. It works. I promise you it does.

10 Salads Worst than a CheeseBurger
by Elizabeth Goodman Artis. Shape Magazine 2013
Crispy Chicken Cesar Salad    
900-1000 Calories
The devil is in the details. Crispy = fried which is why this salad is so bad for you. The dressing adds over 200 calories.
Southwest “Fiesta” Salad
800-1200 calories, 14g saturated fat, 1400mg Sodium
This salad is a deconstructed burrito, loaded with cheese, rice, tortilla strips, guacamole, and sour cream
Asian Grilled Chicken Salad
1200 calories, 2000mg sodium, 12g saturated fat 
Watch out for the fried noodles almonds, and high sodium Asian vinaigrette.
Buffalo Chicken Salad          My long lost lover!!!
1200 calories, 4320mg sodium,
The fried chicken and blue cheese makes this salad worst than a cheeseburger.

Taco Salad
780 Calories, 10g saturated fat, 1300mg sodium
This salad is a deconstructed taco, loaded with meat, cheese, sour cream, and a taco shell bowl.
Chefs Salad
900 Calories
These are basically just meat, cheese and lettuce. It sounds like a delicious salad, but it might expand you waistline.
Non-Salad salads: chicken, tuna, and egg salad
900+ Calories
Your heart is in the right place, but all the added mayo to these salads is something to avoid
Do It Yourself Salads
??? Calories
I am a whole foods salad bar girl. My favorite is romaine lettuce, a little feta cheese, 1 boiled egg and any and every bean I can find, usually kidney beans, garbanzo beans, edamame, navy beans. Some times I treat myself and add a few croutons. I think this salad is healthy, but I defiantly understand how “do it yourself salads” are on this list. Be careful around the proteins, cheese, and dressings.
Cobb Salad
1300 calories, 10-12g Saturated fat
With ingredients like blue cheese, avocado, bacon, turkey and a cream dressing, not to mention the fact that is salad is usually always over-sized, Cobb Salad can ruin your day. 
Steak Salad
800 Calories, 1200mg sodium
Who doesn’t love steak, I’ve had some great steak salads in my day, my favorite was at the Daily Grill in San Francisco, they have a skirt steak that will make you cry! It is tasty, but steak is high in saturated fat, add blue cheese into the mix and your in for a high calorie salad
Have a wonder-filled Thursday
 Blessings my Friends

Challenges + Sausage and Peppers


Great Great Great Day yesterday!!
I got a lot of love from my Facebook family and it inspired to me work even hard towards my goals. There’s nothing like the support of friends and family to motivate you. They lit a spark under my booty and I feel strong and ready to take on the world.

Today is a huge day for me. I’m start 3 different challenges, on top of my regular Kettle Bell Weight training routine. I have one more month before Caribana in Toranto Canada, and I plan on looking my very best.
100 push up challenge
This challenge promises to increase your strength by completing 100 consecutive push-ups within 6 weeks.
I used to do 100 push-ups as soon as I got out of bed. My arms were ripped!! I miss my toned arms, but I’m not inspired enough to reach 100 push-ups by myself. I know this challenge will help me get my arms back in order!!!
Ab Challenge
I love this challenge so much I’m going in for another round, but this time I’m going to make it harder. By week 2 of the challenge I was bored with the first 3 exercises, they weren’t as challenging as the rest. I am going to replace these 3 exercises with complex plank movements. I love planks, they work my transverse abdominals which help to keep your belly flat. I need some of that in my life. I can’t wait to see what happens next!! 
Squat Challenge
OH how I love this challenge. I found myself bragging on a regular bases on how many squats I completed. I’m going to do the same challenge but instead of starting with 50 squats, I’m going to start with 200. OMG I’m going to kick booty!!!
Yesterday I posted the final before and after pictures from the abdominal challenge. I got such an overwhelming response I decided to post a breakdown of the Ab Challenge for anyone else that wants to try it.

The hardest exercise is the Roll Up-V ups. They hurt pretty bad, and I never truly go the hang of them, but I could feel my abdominals getting stronger each day. I hope you enjoy

Last night I made my first Italian dishes.
Italian Sausage and Peppers
I killed it!!!
The peppers and onions were tasty. I used chicken Italian sausage to cut down on some of the fat. Check it out and tell me what you think
8 hot Italian Sausages
2 tablespoons olive oil
1 large onion halved and sliced
2 large red peppers, seeded and sliced
1 green pepper, seeded and sliced
2 garlic cloves, minced
Salt and pepper to taste
1 pinch crushed red pepper flakes
1 teaspoon dried oregano
¼ cup white wine
Heat oil in large pan over medium heat
Add the sausage and brown on each side and remove (takes about 10 minutes)
Slice sausages and set aside
Add onions and stir up the browned bits from the bottom of the pan
After another 2 minutes add peppers, garlic, salt, pepper, and dried oregano
Add Sliced Sausages
Add white wine
Lower the heat cook for another 5-10 minutes until vegetables are tender and sausage is cooked through

That’s all folks
Thanks for tuning in

Lets start with Lunch

 Hello Everyone
Today is another wonderful day. I hope you had a good Monday, I know I did.
Final Pictures!!!

I’ve been super busy, putting together workout routine for some close friends, clients, and family. Looking at some of the workout plans I have created, I wish I was a beginner again, because my workouts are much harder now. That’s the way the world works. When you start its easy, but you don’t know it, when you know what your doing it gets harder and harder every time.
I created a new Abdominal Challenge, and Squat Challenge that I will post and start tomorrow. I’m looking forward to pushing myself again, but I’m really looking forward to the results. I work out for results, I love to sweat, but I love looking at my tight little body in the mirror more then sweating. Regardless of why I do it, I hope to inspire others to get out there and work towards the person you always wanted to become, or work towards the body you always wanted to have. I never would have thought I would be posting weekly pictures of my abdominals, but I am, and I’ve come a long long way.
Exercise works, but I also have to watch my calorie, fat, saturated fat, and carbohydrate intake. I used to despise calories counters, now I am one of them. To reach my goal of a 6 pack I have to keep a very clean diet, and eliminate most of the junk out diet. I’m doing very well with this, keeping my meals very simple.
Yesterday I ate
Unsweetened instant Oatmeal with flaxseed, organic honey, and blueberries
½ cup cottage cheese and raspberries
Nicose Salad from Le Garage, spring lettuce mix, seared ahi tuna, boiled potatoes, boiled eggs, ½ slice whole wheat toast, olives, tomatoes, and avocado
Okra Chips, cinnamon apple flavored rice cake
Broiled Salmon, mushrooms and asparagus, new baked potatoes with chili flakes
Chia Seed Kombucha
My diet is pretty clean, and yesterday was a good day. Sometimes I like to sprinkle in a fried appetizer to keep me happy and satisfied. My true weakness is potatoes, I have never met a potato that I didn’t like, but potatoes don’t always like me.
While doing my weekly reading and research I ran across this list that I want to share with all of you.
25 Healthy Grab and Go Lunches
Sometimes you have to eat out, but just because you are in a drive thru doesn’t mean you have to 1000-calorie meal. There are healthy alternatives at most Fast Food restaurants, you just have to know what to look for, and how to specialize each meal for your own needs.

with lettuce black beans, fajita veggies, tomato salsa, corn salsa and guacamole
400      calories
2      grams saturated fat
23      grams fiber
15      grams protein
Bean Burrito
Order burrito with only beans, fajita veggies, romaine lettuce. No rice, meat, cheese, or sour cream
435       calories
10.5 grams fat
3 grams saturated fat
15 grams fiber
15 grams protein
1090 mg sodium
72 grams carbohydrates
* watch your salt intake for the rest of the day
Jumba Juice

Brie Apple and sweet fig sandwich
320 calories
9 grams fat
5 grams saturated fat
41 grams carbohydrates
2 grams fiber
11 grams protein
*Provides 20% of your daily recommended dose of iron
Mediterranean Yum
Filled warm flatbread with grilled zucchini, onions, peppers, feta cheese, high in fiber and antioxidant-packed veggies, 20% of your daily dose of iron and 15% of your calcium and Vitamin C
390 Calories
18 grams fat
4 grams saturated fat
53grams carbohydrates
5 grams fiber
19 grams protein
Honey Bourbon chicken Sub (small)
Whole grain bread, lean grilled chicken, fiber filled veggies
340 Calories
6 grams fat
5 g carbohydrates
3 grams fiber
13 grams sugar
22 grams protein
Harvest chicken Salad (small)
Fresh fruit and veggies, antioxidant rich pumpkin seeds, tangy Acai vinaigrette
300 Calories
9 grams protein
19 grams fat
4.5 grams saturated fat
24 grams carbohydrates
19 grams sugar
9 grams protein
Boston Market

Quarter White Rotisserie Chicken (skin remover)
with side of garlic dill new potatoes, and steamed veggies
400 calories
9.5 grams fat
1.5 grams saturated fat
5 grams fiber
53 grams protein
3 pieces dark rotisserie chicken (1 thigh and 2 drumsticks) skin removed with side of garlic dill new potatoes and fresh steamed veggies
*Dark meat contains more iron, zinc, riboflavin, thiamine, and vitamin B6, B12, compared to white meat
460 calories
9 grams fat
4 grams saturated fat
5 grams fiber
45 grams protein

Char grilled Chicken Sandwich
with fruit cup
Low in saturated fat, high in protein
355 calories
4 grams fat
1-gram saturated fat
58 grams carbohydrates
5 grams fiber
20 grams sugar
29 grams protein
Grilled Market Salad
with roasted nuts and mixed fruit blend
260 calories
12 gram fat
2 grams saturated fat
16 grams carbohydrates
5 grams fiver
9 grams sugar
27 grams protein

Chick and hummus Bistro Boxy
Grilled chicken strips, cucumbers, grape tomatoes, wheat pita, hummus
260 calories
7 grams fat,
1-gram saturated fat
5 grams fiber
20 grams protein
**Protein Bistro Box
Caged free hard boiled egg, cheddar cheese, honey peanut butter, multigrain bread, apples, grapes
380 calories
19 grams fat
6 grams saturated fat
5 grams fiber
13 grams protein
less than 500mg sodium
Grilled Chicken Sandwich
Lettuce tomato and Mayo
350 calories
9 grams fat
2 grams saturated fat
42 gram carbohydrates
3 grams fiber
8 grams sugar
28 grams protein
Hold Mayo and cut 50 calories and 5.5 grams fat
Southwest Salad with Grilled Chicken
Lean grilled chicken breast, black beans, fresh veggies, cheese, chili line tortilla strips
390 calories
14 grams fat
3.5 grams saturated fat
39 grams carbohydrates
7 grams fiber
14 grams sugar
28 grams protein
* hold the cheese and subtract 30 calories, 2 grams fat
* hold the dressing 100 calories, 6 grams fat
* hold the chili line tortilla strips 40 calories, 1 gram     
Taco Bell

Fresca Chicken Soft Tacos (2)
Lettuce, pico de Gallo, flour tortillas, grilled chicken all white meat, lettuce, with a side of Black beans
300 calories
7 grams fat
2 grams saturated fat
36 grams carbohydrates
4 grams fiber
4 grams sugar
22 grams protein
Burger King

Whopper Jr
100% USDA inspected ground beef
340 calories
19 grams fat
5 grams saturated fat
28 grams carbohydrates
6 grams sugar
14 grams protein
*Hold the mayo and cute ½ the fat and save 80 Calories
Grilled Chicken apple Cranberry Garden Salad Wrap
7 different types of lettuce, apples, chicken wheat tortilla
430 calories
18 grams fat
5 grams fat
47 grams carbohydrates
4 grams fiber
17 grams sugar
19 grams protein
*skip the dried cranberries
Dunkin Donuts
Breakfast Egg white Flatbread with turkey Sausage
280 calories
8 grams fat
3 grams saturated fat
32 grams carbohydrates
4 grams sugar
3 grams fiber
18 grams protein
770 mg sodium (high)
Classic Sirlon with Pico De Gallo and Broccoli
250 calories
7 grams gat
3 grams saturated fat
12 grams carbohydrates
5 grams fiber
38 grams protein
Spicy Garlic and line shrimp with Broccoli and black beans
170 calories
9 grams fat
2.5 grams saturated fat
6 grams carbohydrates
1 gram fiber
15 grams protein
*skip the potatoes and substitute black beans instead

Berry Almond Chicken Salad ½ size
270 calories
12 grams fat
3 grams saturated fat
24 grams carbohydrates
16 grams sugars
5 grams fiber
21 grams protein
*ask for dressing on the side and skip the Asiago Cheese
Apple Pecan Chicken Salad ½ size,
340 calories
18 grams fat
4.5 grams saturated fat
28 grams carbohydrates
21 grams sugars
4 grams fiber
19 grams protein
*dressing on the side, hold the cheese
Pizza Hut

Veggie Lovers Thin ‘n’ Crispy Pizza (2 slices)
340 calories
12 grams fat
5 grams saturated fat
2 grams fiber
4 grams sugar
14 grams protein
Chicken Supreme Pizza (1 slice)
230 calories
9 grams fat
3 grams saturated fat
27 grams carbohydrates
2 grams sugar
12 grams protein
Dairy Queen

Grilled Chicken Salad
424 Calories
15 grams fat
8 grams saturated fat
13 grams carbohydrates
8 grams sugar
4 grams fiber
38 grams protein
*No bacon bits, No cheese
What a list!!!
I used to love going out to eat during lunch and this list provides healthy alternatives to some of the most popular fast food chains in America
A few of my favorite lunch spots are listed
I love the salads; I get lettuce, black beans, rice, no meat, fajita veggies, corn salsa, and hot salsa. It feels me up and I don’t feel guilty after eating such a tasty salad
I’ve been hooked on the Protein Box for the last 2 years. I’m a sucker for boiled eggs, but the multi-grain bread is yummy, and the peanut butter is addictive.
I am a believer and living proof that baby steps work. Slowly changing your eating habits have a lasting effect on your over all health. Lunch is a good jumping off point. Lunch is up to you. Breakfast and Dinner can be influences by the family, but the middle of the day meal is usually spent at your desk, or in your office cafeteria. Look for healthier options for the next 7 days and see if you can tell the difference.
Good luck!
Remember you have all your life to get your body where you want it to be. Start this journey and make real changes, don’t look for a quick fix.
Hearts my friends
Jessica Smith
Ronia Betayneh MNT