Tag Archive: goals


So far this week there hasn’t been a day when I reached my goal for calories burned…4500. Yes, that’s a lot, but doable if you put in the time and effort. I came close one day. I’m hoping today will be the day. It will be interesting to see how much I burn doing ChaLEAN Extreme Lean Circuit 1. First day of the new phase and I’m excited! Of course I’ll be doing some TurboFire, too, because there’s just nothing else out there that burns as many calories per minute/hour…and in case you missed it before, it’s FUN!! I was thinking about how people spend hours on exercise machines like treadmills or ellipticals. Ugh. BORING!! I don’t care what music I’m listening to or what show I’m watching, it still doesn’t change the fact that the movement is the same. Over and over and over and over and…well, you get the picture. Makes me want to run screaming from the room. Not exactly the best way to change your body, either. Using the same muscles in the same way a bazillion times isn’t going to do much other than to get those muscles really used to doing that one thing. No thanks.

10:00am Breakfast (earlier than usual because we had an unexpected visitor show up at our door) – 10oz water,  2 Beachbody Slimming Formula tablets, Chocolate Shakeology made with 8oz water, 1 scoop Shakeology fiber boost, 1 Tbs. natural peanut butter, 3 ice cubes

12:45pm Snack – 2 c. homemade minestrone soup – need to eat it up before it goes bad, the recipe made a lot!

3:30pm Snack – 1 1/2 blueberry oat pancakes leftover from the batch I made for the kids (meant to eat two, but my son wanted another one as I was halfway through the second…I was just pulling pieces off so he wasn’t grossed out) Here’s the recipe…

1 c. unbleached white flour (wanted to use whole wheat, but was out)

1/2 c. quick oats, dry

1 Tbs. baking powder

1/2 tsp. kosher salt

2 Tbs. sugar (I’d love to try this recipe with Truvia)

1 1/2 c. skim milk (For thicker pancakes, reduce to 1 1/4 c.)

1 egg

2 Tbs. canola or vegetable oil

1/2 tsp. vanilla extract

1/3 c. fresh or frozen blueberries (or chopped strawberries)

Heat skillet on medium while mixing ingredients.

1. Wisk together the dry ingredients (flour through sugar)  in a large bowl.

2. Wish together the wet ingredients (milk through vanilla)  in a large measuring cup or bowl.

3. Pour wet ingredients over dry ingredients and mix quickly with wisk until just combined. Batter will be thin with lumps. DO NOT OVER MIX!!

4. Let batter sit for a few minutes until it begins to thicken.

5. Spray skillet with Pam and add batter (1/4 c. per pancake). Place blueberries (5-7) on each pancake and push down gently.

6. Carefully flip pancakes over when bubbles appear in the centers and edges are dry. Cook until bottoms are golden brown.

7. Serve immediately or keep warm in oven at lowest temperature until all pancakes are cooked.

Makes about 14 pancakes at about 80 calories each.

4:00pm WORKOUT! Yes, it’s that exciting. ChaLEAN Extreme Lean Circuit 1 (WOW! That is one serious workout! …and I thought the Push Phase was intense), TurboFire FIRE45 and FIRE30. The first 15 minutes of FIRE45 my muscles didn’t really want to do what I was asking them to, but then I felt great and finished strong. Drank 40oz water.

6:15pm Lunch – 10oz water and 2 Slimming Formula tablets, Chocolate Shakeology made with 4oz water, 4oz skim milk, 1 scoop Shakeology Fiber Boost, 1/2 c. frozen blueberries and 3 ice cubes – my new FAVORITE!!! Would it be too much to say that it was like heaven opened up and an angel came down and handed me a glass? Maybe, but you get the idea.

8:25pm Went out for a walk because I really, really wanted to burn those 4500 calories.

9:20 Back from walk. Would’ve stayed out longer, but didn’t want to make my husband nervous with me being out alone after dark. I say bring it on! Ha ha! 20oz water

10:15pm Dinner – a big, fat quesadilla made with a low-carb tortilla, 3oz cooked ground turkey with taco seasoning (left over from the other day’s burritos), about 3 Tbs. pico de gallo, 1 oz shredded part-skim mozzarella cheese and 2 Tbs. light sour cream. 8oz water with 2 Slimming Formula tablets

11:15pm Checked my calories burned and was 500 short of my goal so I turned on Best in Show (love Netflix) and walked in place in front of the TV for 35 minutes. Seriously. Funny movie.

1:00am Final snack – 6oz Yoplait Light Harvest Peach and 10 whole almonds, 12oz water

Total calories consumed – 1455  Total calories burned (as of midnight) 4329 So close!! Should hit 4500 around 2am which is before I go to bed so I’m good with it.

Protein – 106g, Carbs – 178g, Fat – 46g, Fiber – 52g

Water – 100oz

You may be wondering if I ever get hungry eating 1500 calories a day or less and burning between 3500-4500. The answer is no, not when I’m eating every few hours and consuming a lot of fiber and plenty of protein. It’s all about making every calorie count.  Also, Shakeology really keeps me feeling full and gives me tons of energy. There’s no way I could do this without it.

It’s been a while, too long, since my last post. After I finished the TurboFire 5-Day Inferno with great results I pretty much lost my mind and all self-control. This has happened before. It’s definitely hormonal. I suppose I could’ve posted during the past week, but you know what they say…”If you don’t have anything nice to say don’t say anything at all.” That’s the approach I chose this time around. But after basically hitting rock bottom (I’m talking eating half a loaf of garlic bread followed by I don’t even want to say how much ice cream and washing it all down with 3 cans of root beer, not diet) I am back in control.

Not only am I back in control, but I have a new goal. It’s a big one. So big, in fact, that I’m not even going to share it lest you think I’m still completely insane and not really in control at all. It’s something I know I can do, though, because working from home part-time gives me the time I need to accomplish it. And it’s about gosh-darn time, too! I’ve been working out, but not as consistently as I should and I’ve been watching what I eat, but not as diligently as I should so I haven’t seen the results I could have if I’d been more on top of things. I will say that this is the first time in my life that I’ve lost weight and not gained it all back plus some, but I would like to keep shrinking, not just maintain where I am.

So I have a plan and it’s a good one. It’s simple math, really. Burn more than you consume. I have a BodyBugg that tells me what I’ve burned and I just need to keep track of what I’ve consumed, making sure I eat enough, often enough, to keep my body from going into starvation mode. So here’s Day 1 of my new 2 month goal.

7:45am – 1 cup hot green tea

8:00am – 8oz water with two Beachbody Slimming Formula tablets (green tea and other natural metabolism boosters with no stimulants/ephedra – that stuff is bad news)

8:30am – Chocolate Shakeology made with 8oz skim milk, 1/2 tsp cinnamon, 1 scoop Shakeology fiber boost, a dash of vanilla extract and 4 ice cubes

10:00am – 16oz water and weeding for 45 minutes

12:00pm – Turkey wrap made with an 80 calorie low-carb tortilla, 3 slices turkey, 1 tsp brown mustard, and 2 c iceberg lettuce

2:00pm – Nap time since I only had 4 hours of sleep the night before

4:30pm – 8oz water and 2 more Slimming Formula tablets

4:45pm – Chocolate Shakeology made with 8oz water, 1 Tbs almond butter, 1 scoop Shakeology fiber boost, and 4 ice cubes

5:00pm – Workout time! TurboFire Fire55EZ, Fire30 and ChaLEAN Extreme Push Circuit 2 – yep, 2 hours of working out – drank 40oz water

7:15pm – 1 scoop or half a serving of P90X Results & Recovery Formula mixed into 10oz water

7:45pm – 6oz Yoplait Light Harvest Peach because I knew it would be a while before I would eat dinner and I didn’t want my blood sugar to drop too much

10:15pm – Raspberry Zinger tea sweetened with stevia (Celestial Seasonings has tea bags with the stevia right in them – brilliant!!) and the last two Slimming Formula tablets for the day

10:30pm – 2 c homemade minestrone soup or something close to it topped with 1 Tbs grated parmesan cheese and some cayenne for a kick – Here’s the recipe…

Makes about 14 c

1 Tbs extra-virgin olive oil

1 medium onion, chopped

2 c celery, chopped

2 cloves garlic, pressed or minced

4 c zucchini, chopped (I quartered two lengthwise then cut into 1/2 chunks)

1 1/2 c Prego Heart Smart sauce

1 14.5oz can 33% lower sodium chicken broth (this could easily have been vegetable broth)

1 6oz can tomato paste

8 c water

1 15oz can kidney beans, rinsed and drained

1 15oz can white cannelloni beans, rinsed and drained

6 oz fresh or frozen spinach, chopped (I used fresh because that’s what I had)

3 oz whole wheat pasta shells, dry

2 tsp dried basil

2 tsp parsley flakes

1 Tbs granulated garlic

2 tsp Kosher salt (or to taste)

1/4 tsp black pepper (or to taste)

1. Heat the olive oil in a large pot on medium-low then cook the onion, celery and fresh garlic until they begin to soften.

2. Add the zucchini, basil and parsley (or any other herbs you like) and continue cooking until zucchini begins to soften.

3. Add the broth, Prego sauce, tomato paste, drained beans, granulated garlic and water and bring to a slow boil on medium-high heat.

4. Stir in the whole wheat pasta and spinach, cover and turn down the heat to medium checking the pasta for “doneness” every few minutes. (It took 10 minutes for mine to be ready.)

5. Season with salt and pepper and enjoy.

11:30pm – P90X Wildberry protein bar – sort of a dessert, but gave me the last 20g of protein I needed for the day

Total calories – 1465

Protein – 114g, Fat – 32g, Carbs 208g, Fiber 57g

Busy Mom Balancing Act

I had this idea that when I quit working outside the home somehow I’d be less busy. I suppose in some ways that’s true because technically I could sit around all day and do nothing, but doing nothing means nothing gets done. Ok, maybe that’s kind of obvious, but when my kids were little I managed to spend day after day doing just that. I didn’t neglect the kids, but I only did enough to make sure they were taken care of…and nothing more. Now they’re older and in school and without a job to go to my days all begin the same way, as a blank slate. I could just sit around playing games on facebook or watching TV, but I have actual goals now, things that matter to me and my family. Since I don’t have anyone telling me what to do all day long it’s up to me to make sure I’m getting everything done and you know what? There’s a lot to do.

I could spend all day working on building my fitness coaching business or blogging or walking around outside taking pictures and working out or cooking and cleaning, but that would mean neglecting everything else. For a while I thought I had it figured out. I went to bed at a decent time, got up early to get the kids off to school, started the laundry, took a walk, blogged about the walk and posted photos, worked out, had lunch, spent the afternoon working on my business and finishing up the laundry or cleaning, took the kids to basktball or karate, made dinner, helped the kids with homework, relaxed a bit and then headed to bed to start all over again. It was great and I was getting things done, moving toward my goals, but there was something missing…my husband.

Because he lives and works on a completely different schedule the only opportunity I have to spend quality time with him is late at night. Going to bed by 10:30, I was missing out on that and I felt us growing apart. One of the main reasons I decided to build a business is so he doesn’t have to work at night, allowing us all to spend more time together and for him to be able to sleep more than a couple hours at a time. If our relationship falls apart while I’m building it then it would all be kind of pointless. No amount of money can replace having a close, loving family.  I knew I had to make some changes and start balancing things better.

The first change I made was to stop walking at 8:15 every morning. Other than the occasional friend, no one was showing up to come with me from the apartment complex. I still get to walk, but I’m free to do it whenever it works and I can stay up later to spend time with my husband because I can go back to bed after everyone leaves for the day. I can tell he appreciates the time we spend together and our relationship is getting stronger by the day (or night). Now I have to shift my thinking  just as I’ve shifted my schedule. I have to get used to the idea of being more productive at night while I wait for him to be done working. I have to admit I’ve let some things slide with this transition.

I was thinking about all of this the other day while I was walking around the track at my son’s school, trying to figure out how to find balance again with all the things that need to get done. Then it hit me. The same thing that helps us balance physically helps in all aspects of life…a strong core. The core is the center of who we are, the things that drive us, our priorities. Some things are just more important than others and when we focus our attention on what matters most the rest will fall into place. I knew I had to go back to the goals I had made and look at the top priorities in my life (something I had done when I did Chalene Johnson’s 30-day Challenge…I highly recommend it) to figure out what to spend my time on and what could be pushed to the back burner.

Now that I’m seeing more clearly what I need to do the next step is to design my day by making a to-do list (also a valuable tool learned from the 30-day challenge). I used to hate the idea of a list controlling my day, but I’ve come to realize that you control the list…it doesn’t control you. By figuring out ahead of time what really needs to be done and checking back throughout the day to stay on track you actually create more free time because you get things done much faster. It’s really a beautiful thing, if you do it.

For someone like me it’s definitely a new habit that needs to be formed which isn’t always easy. But after experiencing the life-changing power of the list (that’s right, I said it…and mean it) I know it’s worth the effort. The key is to do it properly and the person to learn that from is the Queen of the To-Do List, Chalene Johnson. So if you need some help with balancing your life and figuring out what it is you really want and how to get it, click on the link for the 30-Challenge and get registered. What you will get from it is priceless (and it’s free). I’m done talking now and am going back to bed so what are you waiting for? 😉

Once again, my son missed the bus. Turns out there’s been a sub who’s been following the schedule a little more closely than the regular driver. I’ve enjoyed the extra time with him while driving him to school, though, so it’s been a good thing after all. My mixed up schedule allowed my to walk with another friend today and catch up. Our conversation reminded me that relationships aren’t guaranteed. When we get married, the plan is to stay together forever, but so often that doesn’t happen. My own marriage has come extremely close to ending on more than one occasion. Relationships that last take work and both people have to be willing to put in the effort.

My husband doesn’t ask for much really. Just a few simple things that make his life a bit easier and less stressful, but sometimes I let those little things slide because I don’t always see them as being as important as he does. I’m thinking, though, that those are the things that make or break a relationship. It’s so easy to get caught up with what we’re doing and working toward that we forget that our goals include and are often for our spouse or partner and family. But if we don’t take the time to do the little things that mean so much to them and to stay connected, even if it means scheduling time to be alone together, all our work could be what causes the relationship to end.

That being said, I’m going to post the photos I took while walking today (which aren’t that many since I was thinking more about the conversation than what we were passing) and do some of the things I know will make my husband happy…not because he deserves it, though he does, but because it’s my job to actively love him no matter what. And while I’m on the subject, let me just say that The Love Dare is an incredible book that can help any marriage be better whether it’s already pretty good or about to end. I know this from personal experience.

Same trees as yesterday, looking up which I’d never done before.

There’s no time like the present to do something special for the people we love. What will you do today to let someone know you love them?

Usually when I head out for a walk I don’t plan where I’m going or what I’m going to photograph…well, except for the tree.

But, today was different. I was on a mission. Since I had a free hand, I decided I would go back on the same path I was on the day before and pick up the bag of poop if it was still there. As I looked for it along the edge I found this instead.

Sorry, but I had to share. I was just so amused that there I was looking for poop and although it wasn’t exactly what I was looking for, I found it. Of all the times I’ve walked those trails I’ve never noticed any before. That got me thinking about a life principle brought to my attention recently through the wonderful people on my team of coaches. In life, you find what you’re looking for so you’d better look for things you want to find. Like squirrels.

Ok, maybe most of us aren’t looking for squirrels, but we all are looking for something even if we don’t realize it. Our attitudes often determine what we find in life. Positive people find positive experiences and success while negative people just can’t ever seem to catch a break. Even if we’re not exactly sure what we’re looking for, having a positive attitude and an open mind allows us to see bright spots and opportunities along the way. The more time and energy we spend focussing on what we want, or don’t want, the more likely it is that it will happen. Goals gives us direction and something to move toward. We take action so we can move closer to what we want. Eventually, we find what we’re looking for even if it doesn’t look exactly the same when we reach it. The opposite is also true. When we spend our time focussing on all the negative things that can happen we become the kind of person that negative things happen to.

For example, if a person in a relationship is constantly worried that other person will be unfaithful or leave them they begin to act distrustful and jealous, turning themselves into the kind of person their partner doesn’t want to be around. They drive the other person away, creating the very situation they’re so worried will happen. If they had believed the best and focussed on the positives in the relationship they would’ve been that much more irresistible to their partner, creating a strong, happy relationship.

Besides looking for that green bag, I had another mission. WordPress has a weekly photo challenge and the title this week is Refuge. I was looking for something that would fit, though I wasn’t exactly sure what it would be. Since I hadn’t gotten the shot by the time I reached the main part of the park I left Pre’s Trail and headed out toward the mall along the river.

Once I passed the mall I crossed over the river and headed back.

The benches on the south side of the river were donated in memory of loved ones and each carry a plaque. This one was my favorite. Obviously a woman who was looking for good things in life.

Passing by the rose garden, I thought that someone looking for thorns would certainly find them, but even in winter while the bushes lie dormant there was something amazing there.

A little farther down the path, another memorial.

Directly across the path from the war memorial, something considerably more lighthearted.

Shortly after passing the cheerful animals I came upon a figure barely moving forward along the path with their whole life on their back and their head hung so low I couldn’t tell if it was a man or woman. I don’t remember ever seeing a person so downtrodden and heavily burdened. I overtook them quickly as they seemed to be struggling to put one foot in front of the other.

As I listened to the shuffling footsteps fading away behind me it occurred to me that I should do something. As I pondered the idea I slowed down, but kept going. What could I do? I had no money or food with me. Then I knew. I could lift their burden, even if for only a few minutes. I retraced my steps until I was standing right in front of what I had finally figured out was a woman. “Excuse me.” She didn’t look up, but tilted her head to the side so she could see me. “I don’t have anything on me to help you out, but I can carry that for a while if you’d like.” The look on her face made me wonder how long it had been since anyone had actually spoken to her. She shook her head no and kept shuffling along. Maybe she was afraid I would take her stuff or maybe she was holding onto one last bit of pride. Either way, she refused my offer to help, but it was fine. Maybe the fact that someone actually noticed her was enough to lift her burden for a while.

We parted ways and I found myself wishing I had asked her name or just walked with her for a bit. But she was gone so I went back to taking pictures.

I headed home, a bit weary from the extra long walk. Did I find what I was looking for? I did. You can see the photos here. No matter what you’re looking for you will find it. Whether it’s a person who needs help, or an opportunity to learn something new, or beauty among the thorns you’ll find it. And, if it’s poop you’re looking for, well, there’s plenty of that around, too…if that’s what you want.

Never underestimate the power of the pen (or computer). Whether you’re trying to lose weight, build muscle, or reach any kind of goal one of the most effective ways to do it is writing down what you’re doing and where you want to go. 

I’ve been working out pretty regularly for a while now, but when I weighed in last week I found that I really wasn’t losing weight like I had been before. The reason? I was getting slack with my eating habits. I had been sort of tracking what I ate on the bodybugg website, but was finding that by afternoon I wasn’t paying close attention to what or how much I was eating which made it difficult or impossible to track. I knew I had to take control of the situation and decided to start posting my daily food journal. Now I’m accountable to anyone who’s curious about what I’m eating which makes me think twice before I put something in my mouth. I’m not saying everyone has to post their journal, that’s just what it took for me. 

If you’re trying to lose weight, you should write down everything you eat unless you’re strictly following the eating plan that came with your workout or using the Team Beachbody meal planner which keeps track of everything for you. There are also lots of great apps that help you keep count of calories, etc. 

If muscle and endurance are what you’re after, write down your weights and reps or distance and speed each time you workout. If you don’t have a tracking sheet for your workout, you can print them out from the Team Beachbody website. They key is to have a record of what you’ve done so you can do more each time.

In all parts of life, not just with health and fitness, writing down what you want to achieve will help you stay focussed on what’s really important. Life is too short to waste time in uncertainty. If you feel like you don’t really know what you want out of life or how to achieve it I HIGHLY recommend doing this free 30 day challenge from Chalene Johnson, the creator of Turbo Jam, TurboFire, ChaLEAN Extreme and others. I promise you it will change your life for the better, no matter what state it’s in now.

By the way, in the week that I’ve been posting my food journal I’ve lost 5.6 lbs. : ) If you want to see what I’ve been eating or the photos I’ve been taking on my daily walks or read my ponderings on life, getting healthy and helping in the community you can check out the other categories in my blog. I do post some of the entries on the Team Beachbody website, but there’s much more here on wordpress. : )