MAY 11 & 12 summary (moments of weakness)

May 11:
BREAKFAST:
1/2 cup oatmeal
1 Tbs Flaxseed
1Tbs Wheatgerm
4 egg whites
3 strawberries
2 cups black coffee (my husband bought me a Keurig for Mother's Day & I love the coffee & him!)
EXERCISE:
JNL Fusion total upper body + 30 min eliptical
SNACK:
BSN whipped vanilla protein shake
with water & ice
LUNCH:
here's where the day got crazy....and my "moment(s) of weakness" began...
2 sliders from (dare I say, jack in the box. I bought them for Evelyn but her pallate was too refined, so I ate them. The great news, they are mini hamburgers so portion size was in control. I did have a small fry with it too bc Evelyn again was too good for Jack in the Box)
1 small fry
SNACK:
1 cup of Starbucks ice-cream (again the good news is I did have portion control...but this is still a form of  emotional eating. Do you ever struggle with EMOTIONAL EATING?)
DINNER:
4oz chicken breast no skin
1 cup steamed brocolli
MAY 12:
BREAKFAST:
1/2 cup oatmeal
1/4 cup rasberries
1/2 scoop of BSN cinnoman roll protein powder
1/4 cup soy milk
1 Tbs flaxseed
1 Tbs Wheatgerm
EXERCISE:
30 min run on track + shoulder workout
SNACK:
4 egg whites
sauteed spinach w
1 Tbs coconut oil
1 cup of dry smart start cereal
LUNCH:
6 oz chicken
salad
Dave's bread toast
steamed brocolli
SNACK:
Diet Pepsi  (ick! I'm not normally a soda drinker but hubby had it in the fridge & again I had a moment of weakness)
4 mini crispy rice bars
(this whole snack was 240 cal)
DINNER:
A few fries & 1/4 of hamburger
(my stomach was killing me from the soda & I could hardly eat...hence the way too small & no veggie dinner)

Dear Fitness Friends

Hi Fitness friends!

 For some reason Blogger was down all day yesterday so I will have to catch you up today!
I'll start with today and then get back to you later this evening about the last two days.
This morning Evelyn woke up at 5am so I did too. Not a lot of beauty sleep last night but I'm praying for some tonight. I started with my day with
black coffee
oatmeal,
flaxseed,
1/2 scoop BSN protein powder
1/4 cup soy milk
water
SNACK:
I had 4 egg whites
sauteed spinach in coconut oil
salsa
1 cup of whole wheat cherios
for the rest of the day I will eat a total of 6 oz of salmon & asparagus (split into two more meals & more water!)

Then for exercise I did a short 1/2 hour of kickboxing in my living room with a friend, had a play date immediatly after with the same friend and I'll finish the day off with 90 minutes of hot yoga tonight. I can't wait to sweat out my toxins and relax!! Then I'll come home, use my teeth whitening product and my all natural Eminence face mask and start packing for my shoot. I have to get a few outfits ready, my hair supplies, my makeup and my ipod radio thingy. I love having some music playing in the background for my shoot!

May 10th summary

BREAKFAST:
1/2 cup oatmeal
1/4 cup blackberries
4 egg whites
black coffee
EXERCISE:
JNL FUSION total upper body + 30 min eliptical
SNACK:
1 scoop BSN chocolate pudding protein
8oz water
ice
glucosamine chondroitin MSM
vit A
zinc
(the last two are for my skin)
LUNCH:
5 oz chicken
sauted spinach in coconut oil
steamed brocolli
1/2 baked sweet potatoe
SNACK:
1 Scoop BSN vanilla protein
water
ice
DINNER:
raw veggies
small salad
fresh spring roll
small pita bread slice
2 glasses of white wine
1 chocolate covered strawberry
2 small creme puffs
had dinner at an event tonight. there were healthy choices but not a lot of protein options and too many wine &  dessert options. I wouldn't recommend eating the dessert and alcohol if your preparing for a photo shoot. HOWEVER, if it is in small quanities it's important to allow yourself a little (maybe just the chocolate covered strawberry). If you don't eat the way you would have liked to ideally eaten, remember, there are no mistakes only lessons. Learn from it, DO NOT beat yourself up, and DO get over it! Tomorrow is a new day and this is a new moment. Remember lifelong health is a journey and not a sprint. It's not black and white, it's give and take. If you enjoy yourself a little too much, work out harder that day or the next and drink more water and eat even cleaner the rest of the week. In fact, I can consider this my cheat meal. Many fitness competitors believe in 2 cheat MEALS a week, not cheat days. so enjoy yourself and remember, there are no mistakes only lessons.

May 9th summary

BREAKFAST:
1/2 cup oatmeal
1/4 cup blackberries
1/2 scoop BSN cinnamon roll protein
black coffee
EXERCISE:
JNL FUSION legs
SNACK:
1 scoop BSN chocolate pudding protein
8oz water
ice
glucosamine chondroitin MSM
vit A
zinc
(the last two are for my skin)
LUNCH:
tuna
mustard
turkey lunch meat
romaine lettuce & tomato
steamed green beans
1 Tbs coconut oil drizzled over green beans
green/white tea
SNACK:
1 Scoop BSN vanilla protein
water
ice
DINNER:
4oz chicken
1/2 cup raw spinach
1/4 steamed green beans
1 small mango
SNACK:
blueberry & pineapple tea
Multi-vitamin

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Sally Hansen

 Airbrush legs

Find this product at your local Walgreens store and stock up! It's makeup for your legs. If you wanna wear a skirt or shorts but your legs look pale or uneven then spray some of this on, rub it in and voila, beauty in a can!

May 6th Summary

BREAKFAST:
1/2 cup steal cut oats
1 Tbs flaxseed
1 Tbs wheat germ
3 egg whites
1/4 cup spinach
SNACK:
black cofee
banana
1 Tbs peanut butter
LUNCH:
2 slices of Daves whole gran bread
tuna w mustard
1/4 avocado
1 leaf romaine lettuce
SNACK:
PureProtein bar
1/4 cup ice-cream
DINNER:
home made taco salad (see recipe page)
small bowl of tortilla chips
1 small white corn tortilla

3 liters of water today.

May 5th summary

BREAKFAST:
1/2 cup stealcut oatmeal
1 Tbs flaxseed
1 Tbs wheat germ
3 strawberries
walnuts
1/2 scoop of BSN Cinnamon Roll protein
1/4 cup soy milk
1  cup black coffee
EXERCISE:
10 min stair climber
Back:
pull downs
dead lifts
row
SNACK:
Pure Protein Bar
mini Gatorade
LUNCH:
tortilla
1/4 avocado
5 oz london broil
SNACK:
banana
Pure Protein bar
DINNER:
4oz london broil
1 tortilla

I would recommend eating a lot more veggies. In fact veggies with almost every meal would be ideal. Also, I would recommend no tortilla in the evening, switch that with some brocolli. I had a busy day and was unprepared for dinner, so when I got home I ate what was in the fridge. This is why preperation is key!! The good news is I packed my lunch and I resisted free pizza today!

May 4th summary

Breakfast:
1/2 cup steal cut oats
1/4 cup soymilk
3 med strawberries
2 Tbl of BSN cinnamon roll protein
1 Tbl flaxseed
1 Tbl Wheat germ
(all this mixed together)
1/4 lemon in my green tea
emergency
water
Glucosamine, Chrondroitin & MSM supp
1 cup black coffee
Snack:
BSN protein shake (powder & water)

exercise: 
10 min warm up on eliptical

leg press

squats

leg extention

leg curl

step ups

lunch:
5oz steak
1/2 sweet potatoe
1Tbs coconut oil drizzled on sweet potatoe
steamed zuchini
green tea
water

snack:
wheat grass w kale and celery homemade juice
Mango
small banana
12 almonds
Dinner:
6 oz chicken
multi-vitamin

Breakfast May 4th (DAY 1 of 10 day journey)

I'll mostly post during the evening summarizing my day. But I'm so excited to get started I had to share with you my morning meal and routine:

1/2 cup steal cut oats
1/4 cup soymilk
3 med strawberries
2 Tbl of BSN cinnamon roll protein
1 Tbl flaxseed
1 Tbl Wheat germ
(all this mixed together)

1/4 lemon in my green tea
emergency
water
Glucosamine, Chrondroitin & MSM supp

getting ready for my morning workout in about 1.5 hrs...stay tuned

GET READY for my 10 day photoshoot prep...

Starting Wednesday May 4th I will be on a 10 day journey to prepare for a photoshoot May 14th. I will be writing down everything I do to prepare. This will include, what I eat, drink and what I do for exercise. How I detox, clear my skin (I struggle with my my skin!), rid cellulite, tighten my skin, spray tan and finally how I pull it all together. Including hair, makeup and clothes.

These next 10 days are particulary important because of my past 4 weeks. over the last 4 weeks I have been out of town at least 3 different times! I have been exhausted and my cold is lingering. To get to the point I have gained a 3-5 pounds back (haven't weighed myself but I know that my jeans aren't fitting as well)!

So Join me over the next 10 days by subscribing to my blog. You'll get tips that have taken me years and money to learn all for free!!

If your frustrated with where your at, get excited! That means you are ready to make a change!

Misty G
 please e-mail me if you have any questions :)