What drives you to push harder through your workouts?
One obvious answer is: "You, Terri!....that IS your job!" True. It is my job to push you to do one more rep, one more set, or choose a heavier weight during our time together. But, what is it that pushes you through your cardio or strength training on days that you just don't want to be there, or the lowest setting on the elliptical feels like your on your last leg of a marathon?
I had one of those days yesterday. I knew I was trouble 10 seconds into my workout on the AMT. Normally, I coach my clients (and myself) that I just need to get through that first 10 minutes, and I'll be good to go. But not on this particular day. 10 minutes into my workout, I just withered. Typically, finding a new song on my ipod (little Blackeyed Peas anyone?) will help me shake that feeling off. But not yesterday. My legs felt tired, so I tried powering through with the moveable arm handles. I had just finished beating up my chest and triceps, so they were no help at all. I had eaten a reasonable pre-workout snack (Kashi Trail Mix Cereal Bar) so that was no excuse. WHAT WAS MY PROBLEM??? I've had days like this before...I knew I was just going to have to own it and push through.
I started thinking about a particular person I train. She struggles with everyday living tasks like walking and putting on her shoes. I imagine every workout she does with me feels worse than any of my roughest workout days. Yet, every time I show up to train her, she is sitting at the table, tennis shoes on, smile on her face and ready to go to work. I must admit, sometimes it's hard for me to push her, but that's what I'm there for and that's what she wants me to do. She doesn't want anyone feeling sorry for her. She always gives it 110%. SHE OWNS IT, EVERYDAY!
So, I started thinking of this particular gal (she is my hero), and I thought to myself, "Suck it up, Terri! Don't be a cry baby! Yeah, your legs are tired, but you are ABLE to do this!" Drawing from that, I was able to finish my workout and hit my target heart rate goals as well as my calorie burn that I was looking for.
So, what is it that you think about when you're feeling challenged to make your workout happen? I'll tell you what you do.....YOU OWN IT! Just like my hero does everyday! You remind yourself of what your goals are for that particular workout (how about 45 minutes of cardio in your THR and 4 sets of 25 sit-ups and 25 push-ups!?!). You suck it up and go! You think of how great your going to feel after you walk out of that locker room, cleaned up and ready to take on the rest of your day, knowing that you invested the time in yourself to ensure your health and wellness.
It's moments like these that separate those that get mediocre results from a mediocre workout routine from those who get FANTASTIC results. So, for your next workout, I don't want you to "have" a great workout, I want you to "MAKE IT A GREAT WORKOUT"!
Ask yourself this:
Did I finish that last set easily?
Could I go up in weight and still hold good form?
Could I do one more set?...(picking up a 4th set is a great way to add a challenge)
Was my cardio workout too easy? (perhaps it's time to get off the elliptical you've grown so accustomed to and tackle the step mill!)
Am I eating right? (think lean protein with every meal, limiting starches to portion controlled whole grains, fruits, veggies, and lots of water)
Am I getting 7 hours of sleep per night? (this is NOT a luxury, skimpy on quality sleep ROBS your body of precious repair time, and keeps your body from producing the right hormones that keep your body YOUNG!)
Be Good to yourself. Make fitness your lifestyle.
Friday, June 26, 2009
Friday, June 12, 2009
Mix it Up!
Ever just feel like you don't want to work out? Maybe your slated to run today, but just can't find the energy. Or you can't stand one more minute on the elliptical (your cardio machine of choice for the past 500 workouts).
Try something different to shake things up! Try:
A new machine
Get outside find some hills to charge!
Run/walk a new path
Ask a friend to join you
Take a new class
Make a new music playlist (you'd be surprised how effective this is!)
Ask me for more ideas!!!
Need a quick meal that's ready for you when you get home? Check out this EASY recipe from hungry-girl.com:
http://mail.google.com/mail/?hl=en&tab=wm#inbox/121cf097a1511de6
Have a great weekend!
Try something different to shake things up! Try:
A new machine
Get outside find some hills to charge!
Run/walk a new path
Ask a friend to join you
Take a new class
Make a new music playlist (you'd be surprised how effective this is!)
Ask me for more ideas!!!
Need a quick meal that's ready for you when you get home? Check out this EASY recipe from hungry-girl.com:
http://mail.google.com/mail/?hl=en&tab=wm#inbox/121cf097a1511de6
Have a great weekend!
Sunday, June 7, 2009
Keeping Workouts Fun and Engaging
We've spent the last four weeks learning two new workout routines. Now, that you've got some dynamic exercises mastered, it's time to mix it up and have some fun!
The next four weeks, we'll be changing up your workouts by adding more kettlebell exercises, some cardio blast segments, maybe even a little obstacle course!
Fabulous Food Found Locally: Some of you may have seen on the hungry girl website (www.hungry-girl.com), a delicious muffin called Vita Muffin Vita Tops. The healthy name may lead you to believe that it's doomed to be dry with a cardboard like texture. At least that's what I expected when I saw that they contained: 100 cal, 1.5 g. fat, 21 g. carb, 6g. fiber, and 3 g. protein (they're actually good for you).
I spotted these in the "healthy freezer section" at the back of the Target in Urbandale. Even though they were a little pricey, I must say they were worth it. YUM! Try it with a cup of skim milk and a hard boiled egg for a quick easy breakfast.
Other Fabulous Finds: Get yourself to the farmers market to find the most delicious, fresh fruits and vegetables. It's a great way to explore a new vegetable side dish. Not sure how to prepare something? Ask the people selling the items, they usually have great ideas, or hop on the internet and find a recipe you're willing to try!
The next four weeks, we'll be changing up your workouts by adding more kettlebell exercises, some cardio blast segments, maybe even a little obstacle course!
Fabulous Food Found Locally: Some of you may have seen on the hungry girl website (www.hungry-girl.com), a delicious muffin called Vita Muffin Vita Tops. The healthy name may lead you to believe that it's doomed to be dry with a cardboard like texture. At least that's what I expected when I saw that they contained: 100 cal, 1.5 g. fat, 21 g. carb, 6g. fiber, and 3 g. protein (they're actually good for you).
I spotted these in the "healthy freezer section" at the back of the Target in Urbandale. Even though they were a little pricey, I must say they were worth it. YUM! Try it with a cup of skim milk and a hard boiled egg for a quick easy breakfast.
Other Fabulous Finds: Get yourself to the farmers market to find the most delicious, fresh fruits and vegetables. It's a great way to explore a new vegetable side dish. Not sure how to prepare something? Ask the people selling the items, they usually have great ideas, or hop on the internet and find a recipe you're willing to try!
Monday, June 1, 2009
Raspberries and Yogurt, YUM! SGPT Half Way Mark!
Hello All,
Try this for a delicious FILLING snack:
1/3 C. raspberries (you can find Archer Farms Organic Raspberries in the frozen section at Target for less than fresh raspberries. Berries are a smart organic buy because farmers use a lot of pesticides on berries)
1 carton Dannon Light and Fit Vanilla yogurt
6 walnut halves
dash of cinnamon
200 calories, 24 g. carbs, 10 g. fat (walnuts...healthy fats), 8 g. protein, 5 g. fiber
We are into our 4th week of Small Group Training. It's time to check in with our progress and assess our goals!
This week, on your first day of class for the week, let's plan on doing a weigh in, sit and reach test, push up test and your 1 mile timed cardio event (for most of you this will be a run or walk on the treadmill, some of you will be doing this on the bike or elliptical...the idea is to test to see if you can improve on your time from the first week). My Monday/Wednesday 3:45, 4:30 and 5:15 class will do this testing next Monday, since you missed class on Memorial Day Weekend.
Next week, we'll start some new workouts to keep it fun and interesting!
Try this for a delicious FILLING snack:
1/3 C. raspberries (you can find Archer Farms Organic Raspberries in the frozen section at Target for less than fresh raspberries. Berries are a smart organic buy because farmers use a lot of pesticides on berries)
1 carton Dannon Light and Fit Vanilla yogurt
6 walnut halves
dash of cinnamon
200 calories, 24 g. carbs, 10 g. fat (walnuts...healthy fats), 8 g. protein, 5 g. fiber
We are into our 4th week of Small Group Training. It's time to check in with our progress and assess our goals!
This week, on your first day of class for the week, let's plan on doing a weigh in, sit and reach test, push up test and your 1 mile timed cardio event (for most of you this will be a run or walk on the treadmill, some of you will be doing this on the bike or elliptical...the idea is to test to see if you can improve on your time from the first week). My Monday/Wednesday 3:45, 4:30 and 5:15 class will do this testing next Monday, since you missed class on Memorial Day Weekend.
Next week, we'll start some new workouts to keep it fun and interesting!
Friday, May 22, 2009
Nutrition!
Proper nutrition is the key to any weight loss mission. The exercise is very important as well. The exercise will keep your heart strong (hey-it's the most important muscle in the body), the strength training will tone the muscles, help regulate blood sugar and increase your overall resting metabolic rate. It's the FOOD that is the most commonly overlooked factor in a weight loss strategy.
Food is very seductive. While we NEED food to nourish and replenish our bodies after a hard workout, a lot of us USE food. We us it to make us feel better after a hard day or to celebrate any and every occasion under the sun.
Today, I am asking you to stop and think about how food affects you. Do you let it control you? Do you fall prey to the instant gratification? What would happen if, for one day, you stuck to a clean eating plan even if you were "having a food day at work", "celebrating a co-worker's birthday", or "at a baby shower". How would you feel if you left that event having stuck to a good nutritional plan?
Food is very seductive. While we NEED food to nourish and replenish our bodies after a hard workout, a lot of us USE food. We us it to make us feel better after a hard day or to celebrate any and every occasion under the sun.
Today, I am asking you to stop and think about how food affects you. Do you let it control you? Do you fall prey to the instant gratification? What would happen if, for one day, you stuck to a clean eating plan even if you were "having a food day at work", "celebrating a co-worker's birthday", or "at a baby shower". How would you feel if you left that event having stuck to a good nutritional plan?
Monday, May 18, 2009
SALAD SABOTAGE!
http://mail.google.com/mail/?hl=en&tab=wm#inbox/121448a6157a3439
Check out the above link from Hungry-girl.com.
What you'll find is that a lot of salads that you order at your favorite restaurants have more fat than the entrees you were avoiding for the purpose of eating healthier. Your best options to keep the calories down: order light dressing on the side and dip your fork in it. The following are common salad ingredients that are higher in fat, not necessarily bad for you, but drive your total calorie count up quickly. Consider adding only one of these ingredients, skipping it, or asking for it on the side:
Cheese
Croutons
Avocados (heart healthy fat, a good one to keep!)
Any battered and fried meat (ask for GRILLED chicken or shrimp)
Black olives
Full fat salad dressings (some have as much fat as you should eat in a DAY!)
Taco salad shells
Beef taco meat
My favorite salad to order when eating out is the Fiesta Pollo Salad at Red Robin, I skip the cheese and do the dressing on the side. (It's not that the cheese is SO bad for you, but by cutting it, and having the dressing on the side, I'm confident that I'm saving at least 20 grams of fat).
Other healthy options that you might consider when dining out:
Grilled, baked, or broiled boneless, skinless chicken breast, turkey breast, shrimp, fish or scallops (ask for no sauce or a tomato based sauce)
Grilled veggies (ask for no fat added to the veggies)
Baked potato (easy on the condiments)
If you LOVE dessert, consider skipping the starchy carb with your dinner (such as bread, potato, pasta) and share and savor a few bites of your favorite dessert with a friend!
Check out the above link from Hungry-girl.com.
What you'll find is that a lot of salads that you order at your favorite restaurants have more fat than the entrees you were avoiding for the purpose of eating healthier. Your best options to keep the calories down: order light dressing on the side and dip your fork in it. The following are common salad ingredients that are higher in fat, not necessarily bad for you, but drive your total calorie count up quickly. Consider adding only one of these ingredients, skipping it, or asking for it on the side:
Cheese
Croutons
Avocados (heart healthy fat, a good one to keep!)
Any battered and fried meat (ask for GRILLED chicken or shrimp)
Black olives
Full fat salad dressings (some have as much fat as you should eat in a DAY!)
Taco salad shells
Beef taco meat
My favorite salad to order when eating out is the Fiesta Pollo Salad at Red Robin, I skip the cheese and do the dressing on the side. (It's not that the cheese is SO bad for you, but by cutting it, and having the dressing on the side, I'm confident that I'm saving at least 20 grams of fat).
Other healthy options that you might consider when dining out:
Grilled, baked, or broiled boneless, skinless chicken breast, turkey breast, shrimp, fish or scallops (ask for no sauce or a tomato based sauce)
Grilled veggies (ask for no fat added to the veggies)
Baked potato (easy on the condiments)
If you LOVE dessert, consider skipping the starchy carb with your dinner (such as bread, potato, pasta) and share and savor a few bites of your favorite dessert with a friend!
Wednesday, May 13, 2009
GOALS!
We're setting new goals for SGPT this session!
Strength: How many more push ups will you be able to do by the first week of July? Plan on doing them in every workout w/SGPT and on Fridays on your own!
Cardio: How fast will your mile be? Plan out your cardio days, when will you do them? Where? With whom?
Nutrition: Are you meeting the daily requirements of 2 fruits , 3 vegetables , 3 dairy, and a serving of lean protein and a whole grain with every meal? Plan a grocery list, get to the store, keep fresh fruit on your counter where you can see it. Clean out your cupboards, get rid of the pre-packaged junk that sabotages you when your guard is down.
Flexibility: Are you stretching everyday? Start a routine, when does it work best for you to stretch? You have to make time. You have a sit and reach test coming up at the beginning of July!
Setting simple goals and setting a deadline are key in adherence. We all have days when we just don't feel like going to the gym. Think of the satisfaction you feel once you submitted to the workout. Find your zone and train hard! You'll soon start to crave the endorphins you feel after a good hard workout session.
Pay attention to your self talk. Do you encourage yourself? Do you surround yourself with people who encourage you? Find a workout buddy that will encourage you and then reciprocate.
Last but not least, challenge yourself! Don't just pick the easy stuff! Do you find yourself ducking out of your stretching routine? Commit to 5 minutes a day no matter what! Your opportunity to improve your sit and reach test is NOW!
Strength: How many more push ups will you be able to do by the first week of July? Plan on doing them in every workout w/SGPT and on Fridays on your own!
Cardio: How fast will your mile be? Plan out your cardio days, when will you do them? Where? With whom?
Nutrition: Are you meeting the daily requirements of 2 fruits , 3 vegetables , 3 dairy, and a serving of lean protein and a whole grain with every meal? Plan a grocery list, get to the store, keep fresh fruit on your counter where you can see it. Clean out your cupboards, get rid of the pre-packaged junk that sabotages you when your guard is down.
Flexibility: Are you stretching everyday? Start a routine, when does it work best for you to stretch? You have to make time. You have a sit and reach test coming up at the beginning of July!
Setting simple goals and setting a deadline are key in adherence. We all have days when we just don't feel like going to the gym. Think of the satisfaction you feel once you submitted to the workout. Find your zone and train hard! You'll soon start to crave the endorphins you feel after a good hard workout session.
Pay attention to your self talk. Do you encourage yourself? Do you surround yourself with people who encourage you? Find a workout buddy that will encourage you and then reciprocate.
Last but not least, challenge yourself! Don't just pick the easy stuff! Do you find yourself ducking out of your stretching routine? Commit to 5 minutes a day no matter what! Your opportunity to improve your sit and reach test is NOW!
Monday, May 4, 2009
SMALL GROUP TRAINING AND NUTRITION UPDATE
One more week before my new Small Group Personal Training Session starts at The Principal!
This next session promises to be a challenging, but fun one. We'll be continuing to work on Tabata Training, and challenge our personal fitness goals.
As for my last nutrition blog, it's working! Only three weeks until my boating trip! It's good to have goals and support. Derrick, my hubby, is on board with his nutrition too, which is helpful.
We all know what we should be eating, it's just a matter of getting to the store and getting the fresh produce, and lean protein choices. (Then, we actually have to prepare by packing it!) I am loving my new lunch tote, it's the size of a large shoulder bag. I've pre-packed it with things like Balance Bare Bars (love the sweet and salty yogurt nut flavor), Kashi Go Lean Cereal baggies, Southbeach High Protein Cereal Bars, Almonds (just toss in an apple for a completely healthy snack). Then, I make a sandwich or wrap, throw in a baggie of veggies and a piece of fruit, and I'm set for the day. Rule of thumb: KEEP IT SIMPLE!
This next session promises to be a challenging, but fun one. We'll be continuing to work on Tabata Training, and challenge our personal fitness goals.
As for my last nutrition blog, it's working! Only three weeks until my boating trip! It's good to have goals and support. Derrick, my hubby, is on board with his nutrition too, which is helpful.
We all know what we should be eating, it's just a matter of getting to the store and getting the fresh produce, and lean protein choices. (Then, we actually have to prepare by packing it!) I am loving my new lunch tote, it's the size of a large shoulder bag. I've pre-packed it with things like Balance Bare Bars (love the sweet and salty yogurt nut flavor), Kashi Go Lean Cereal baggies, Southbeach High Protein Cereal Bars, Almonds (just toss in an apple for a completely healthy snack). Then, I make a sandwich or wrap, throw in a baggie of veggies and a piece of fruit, and I'm set for the day. Rule of thumb: KEEP IT SIMPLE!
Sunday, April 12, 2009
To get my nutrition on track and get myself ready for swimsuit season, I thought I'd blog my nutrition plan for the week. Pre-planning my nutrition helps me to make sure that I have the right supplies available to me during the week. I tracked these meals on www.sparkpeople.com and each day gives me about 30-50 gm of fat, 120-140 grams of protein, and 130-150 grams of carbs. Each day has between 1,300-1500 calories.
My workout splits will be:
Monday: Run 30 minutes, Train Legs/Obliques/Hanging Abs Yoga 20 minutes
Tuesday: AMT Machine 45 minutes, Train Chest/triceps/AbsYoga 20 minutes
Wednesday: Kettlebells 20 minutes, Run 30 minutes, Train Back/biceps/Low Back Yoga 20 minutes
Thursday: AMT Machine 45 minutes, Train just core (abs, obliques, low back) Yoga 20 minutes
Friday: Run 30 minutes, Train Shoulders/Hanging Abs Yoga 20 minutes
Saturday: OFF
Sunday Run 50 minutes, Core, Yoga 20 minutes
Monday:
Breakfast: Quaker Weight Control w/1 egg and 3 egg whites coffee, 24 oz. water
Post workout: IDS Whey Pro Shake, pear (32 oz. water during workout)
Lunch: 3 oz. turkey on Arnold's Sandwich Thin with 2% cheese and spinach, celery carrots 16 oz. water
3:30 snack: Southbeach High Protein Cereal Bar 16 oz. water
2 oz. spaghetti w/ 1/4 C. sauce and ground turkey (3 oz) 2 C. spinach w/veggies and 2 T. Lt. dressing 16 oz. water
Tuesday:
Breakfast: Quaker Weight Control w/1 egg and 3 egg whites coffee, 24 oz. water
Post Workout: Kashi Cereal Bar and IDS Whey Pro Shake (32 oz. water during workout)
Lunch: Tuna wrap on La Tortilla Factory Low Carb Wrap w/ lettuce and cucumbers (16 oz. water)
3:30 snack: PB&J made on Arnold's Sandwich Thin and 1 T. Naturally More peanut butter w/sugar free jam (16 oz. water)
Dinner: 2 La Tortilla Factory Tacos (made w/gr. turkey breast, lettuce, light sour cream, and salsa) w/ 12 Baked Tostitos Scoops (16 oz. water)
Wednesday:
Breakfast: Quaker Weight Control w/1 egg and 3 egg whites coffee, 24 oz. water
Post workout: IDS Whey Pro Shake, pear (32 oz. water during workout)
Lunch: 3 oz. turkey on Arnold's Sandwich Thin with 2% cheese and spinach, celery carrots 16 oz. water (16 oz. water)
3:30 snack: Southbeach High Protein Cereal Bar (16 oz. water)
Dinner: 3 oz. ground beef (grilled) 2 C. spinach w/veggies and 2 T. Lt. dressing (16 oz. water)
Thursday:
Breakfast: Quaker Weight Control w/1 egg and 3 egg whites coffee, 24 oz. water
Post Workout: Kashi Cereal Bar and IDS Whey Pro Shake, (32 oz. water during workout)
Lunch: Tuna wrap on La Tortilla Factory Low Carb Wrap w/ lettuce and cucumbers
3:30 snack: Snickers Nutrition Bar
Dinner: Lemon Pepper Tilapia, 1/2 baked sweet potato, steamed broccoli, 16 oz. water
Friday:
Breakfast: Quaker Weight Control w/1 egg and 3 egg whites coffee, 24 oz. water
Post Workout: Kashi Cereal Bar and IDS Whey Pro Shake, (32 oz. water during workout)
Lunch: 3 oz. turkey on Arnold's Sandwich Thin with 2% cheese and spinach, celery carrots 16 oz. water (16 oz. water)
Dinner: Grilled Chicken Breast, steamed birds eye veggies, 2 glasses wine, 16 oz. water
Saturday:
Breakfast: 3 egg whites, 2 turkey sausage links, 1 Thomas Light English Muffin w/spray butter and sugar free jam 24 oz. water, coffee
Post Workout: Shake and Kashi Bar
Lunch: at Jason's Deli (salad bar, w/chicken and 1 T. real ranch)
Snack: PB&J w/Arnold's and naturally more pb
Dinner: Grilled chicken (fish?) veggies and more wine 16 oz. water
My workout splits will be:
Monday: Run 30 minutes, Train Legs/Obliques/Hanging Abs Yoga 20 minutes
Tuesday: AMT Machine 45 minutes, Train Chest/triceps/AbsYoga 20 minutes
Wednesday: Kettlebells 20 minutes, Run 30 minutes, Train Back/biceps/Low Back Yoga 20 minutes
Thursday: AMT Machine 45 minutes, Train just core (abs, obliques, low back) Yoga 20 minutes
Friday: Run 30 minutes, Train Shoulders/Hanging Abs Yoga 20 minutes
Saturday: OFF
Sunday Run 50 minutes, Core, Yoga 20 minutes
Monday:
Breakfast: Quaker Weight Control w/1 egg and 3 egg whites coffee, 24 oz. water
Post workout: IDS Whey Pro Shake, pear (32 oz. water during workout)
Lunch: 3 oz. turkey on Arnold's Sandwich Thin with 2% cheese and spinach, celery carrots 16 oz. water
3:30 snack: Southbeach High Protein Cereal Bar 16 oz. water
2 oz. spaghetti w/ 1/4 C. sauce and ground turkey (3 oz) 2 C. spinach w/veggies and 2 T. Lt. dressing 16 oz. water
Tuesday:
Breakfast: Quaker Weight Control w/1 egg and 3 egg whites coffee, 24 oz. water
Post Workout: Kashi Cereal Bar and IDS Whey Pro Shake (32 oz. water during workout)
Lunch: Tuna wrap on La Tortilla Factory Low Carb Wrap w/ lettuce and cucumbers (16 oz. water)
3:30 snack: PB&J made on Arnold's Sandwich Thin and 1 T. Naturally More peanut butter w/sugar free jam (16 oz. water)
Dinner: 2 La Tortilla Factory Tacos (made w/gr. turkey breast, lettuce, light sour cream, and salsa) w/ 12 Baked Tostitos Scoops (16 oz. water)
Wednesday:
Breakfast: Quaker Weight Control w/1 egg and 3 egg whites coffee, 24 oz. water
Post workout: IDS Whey Pro Shake, pear (32 oz. water during workout)
Lunch: 3 oz. turkey on Arnold's Sandwich Thin with 2% cheese and spinach, celery carrots 16 oz. water (16 oz. water)
3:30 snack: Southbeach High Protein Cereal Bar (16 oz. water)
Dinner: 3 oz. ground beef (grilled) 2 C. spinach w/veggies and 2 T. Lt. dressing (16 oz. water)
Thursday:
Breakfast: Quaker Weight Control w/1 egg and 3 egg whites coffee, 24 oz. water
Post Workout: Kashi Cereal Bar and IDS Whey Pro Shake, (32 oz. water during workout)
Lunch: Tuna wrap on La Tortilla Factory Low Carb Wrap w/ lettuce and cucumbers
3:30 snack: Snickers Nutrition Bar
Dinner: Lemon Pepper Tilapia, 1/2 baked sweet potato, steamed broccoli, 16 oz. water
Friday:
Breakfast: Quaker Weight Control w/1 egg and 3 egg whites coffee, 24 oz. water
Post Workout: Kashi Cereal Bar and IDS Whey Pro Shake, (32 oz. water during workout)
Lunch: 3 oz. turkey on Arnold's Sandwich Thin with 2% cheese and spinach, celery carrots 16 oz. water (16 oz. water)
Dinner: Grilled Chicken Breast, steamed birds eye veggies, 2 glasses wine, 16 oz. water
Saturday:
Breakfast: 3 egg whites, 2 turkey sausage links, 1 Thomas Light English Muffin w/spray butter and sugar free jam 24 oz. water, coffee
Post Workout: Shake and Kashi Bar
Lunch: at Jason's Deli (salad bar, w/chicken and 1 T. real ranch)
Snack: PB&J w/Arnold's and naturally more pb
Dinner: Grilled chicken (fish?) veggies and more wine 16 oz. water
Tuesday, March 3, 2009
Terri's First Blog
Well, here it is! My first blog. That's right, I have stepped out of the stone ages and leapt forth onto new horizons. Most of you who know me, know that I am not technically savvy. If I had it my way, I'd spend all of my energy in the gym pushing for that final rep. However; my friend, client, and IT guru, Jeanette, is always by my side encouraging me to embrace my inner technological spirit. So, bare with me as I learn more about blogging and finding new paths to encourage my clients on their pathes to fitness!
I hope to add a few pictures of exercises on a regular basis using the slide show setting. Then I'll add a poll (as soon as I figure out how to add it) to see how to adapt my blog to your needs. Be honest, it's the best way to inspire improvement!
I hope to add a few pictures of exercises on a regular basis using the slide show setting. Then I'll add a poll (as soon as I figure out how to add it) to see how to adapt my blog to your needs. Be honest, it's the best way to inspire improvement!
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