Friday's New Recipes & a Strong Goddess Workout

I woke up this morning BLOATED, super tired and lethargic. (5 days late, I think she may finally get here- Ruthy; that is) My glutes are on fire and it hurts to bend over or down. YEP! The unilateral dead lifts really hit my glutes well! I am super sore! I almost want to take today OFF from my workout, but I won't. I am just doing Arms and Abs, no cardio, no legs, and I won't even ride the bike- don't think I can! Yikes.

Here is my workout for today:

UBE: 10 minutes forward 10 minutes backwards
Strong Goddess Workout: 1 minute non stop each exercise

• Bicep curls- standing on one leg
• Push ups off a medicine ball- switch ball to opposite hand after each push up
• yoga push ups
• Arnold presses
• Plank to row

3 sets back to back


Shoulders, Biceps & Triceps on the bosu: black flat side up/ 1 leg
You will start heavy and little reps and end light weights, high reps- 4 sets
Round one:

• Shoulder press: 20lbs/ 8 reps, 17.5lbs/10 reps, 15lbs/12 reps, 12.5lbs/15 reps
• Bicep hammers: 20lbs/ 8 reps, 17.5lbs/10 reps, 15lbs/12 reps, 12.5lbs/15 reps
• Side laterals: 10lbs/ 8 reps, 10lbs, 10 reps, 7.5lbs, 12 reps, 5lbs, 15 reps
• Tricep kickbacks:10lbs/ 8 reps, 10lbs, 10 reps, 7.5lbs, 12 reps, 5lbs, 15 reps

 Round two:

• Upright Rows- 35lb plate/ 15 reps
• Cable Bicep Curls- 30lbs/ 15 reps
• 1 arm tricep press down-/ 10lbs/20 reps

 AB Circuit: Some for 1 minute and some for 30 seconds 3 total sets

• Toe touch/ with Ball-
• Russian Twist-
• Planks on hands-
• SIde plank-
• Crazy Ivans-

My Daily Menu:
Breakfast:

• 1/2 cup Steel cut oats
• small banana
• 1/2 cup blueberries
• 1 scoop Beverly protein

Snack:

• Lara Bar, of course

POST WORKOUT SHAKE: 1 tbsp L-Carinitine

• 1 scoop Beverly
• 1 cup water
• 1 scoop Green Vibrance
• 2 small pieces chopped frozen pineapple
• bee pollen

Lunch: 2 hours after shake

• Veggie burger
• 1 slice Ezekiel low sodium toast
• 1/2 avocado

Dinner:

• Kale & beans
• QUICK Lentil Soup with a dash of Curry

Snack: on the couch snuggly with my babe!

• Happy hummus
• hard boiled Egg Whites- 4 (yellows removed)

* all recipes found on nutritionmd.com - I alter them to my own liking.

A little change will do ya good

Will it? I mean in the 39 years of my life, I can’t even begin to tell you how many times I have changed my look. I am NOT the trendy type nor the preppy type, I WAS the guidette type in high school (PHEW, Thank God that passed), I was NEVER the ROCKER type (TOO SKANKY for me). I guess my look is classic sporty- Goddess like! HA! I just made that up! I like it though. If you look at old pics of me…..

                                          

                               



                 
                                                                                     



           




I tend to go really long or super short Haley Berry

 

or the classic Bob like my girl POSH. I always go back to one of these three. I can tell you that I am NOT going back to the SHORT SHORT hair- I am kinda on the fence about what I want to do.

All I know is that I am turning 40 in November, and I am looking to really change my look. I think that when you hit a certain age as a woman, there are certain things you need to take care, and there is a certain way you should carry yourself. These are my ideas and what I think I will be like in my 40’s.

1. I will have an elegant and classic Haircut & color (Courtesy of SALON O- In Greenwich CT)
2. I will have a set of manicured hands EVERY WEEK. NO MORE picking my nails. I have hands of a 10 year old little boy! COZY NAILS in GREENWICH CT- ROCKS!
3. I will dress appropriately for the occasion. NO MORE jean cut off shorts: AKA Daisy DUKES
4. I will eat accordingly… Like a LADY.
5. Continue to have TERRY Take care of my skin: LADIES, If you don't get peels, and micro-Derm and a little filler and Botox- you don't know what you are missing! Terry is the reason I have no lines and my skin glows!
6. I will STILL not drink alcohol- EXCEPT for Prosecco- What a classy LADIES drink!
7. Even with my awesome abs, I will NO LONGER rock the sports bra and short shorts in the gym- EVEN IF I am sweating A LOT!.
8. I will get MORE sleep: 7 hours is NOT enough
9. Smile and LAUGH more: it makes you look younger when you smile
10. Take my FISH OILS MORE often: they make your skin supple
11. LOVE MORE: HAVING a LOVING and caring heart makes you MORE BEAUTIFUL than ANY hair color or manicure.

As You can tell, I am a bit FREAKED OUT about this birthday…..

So, what do you think? SHORT? LONG? DARK, BLONDE???

HMMMMMM…………I guess you will all just have to wait and see!

    
HAVE A GREAT NIGHT!
XO Tina

A run in my new kicks PART two

This song helped me run like I was FLYING!

I did it my friends! I ROCKED MY RUN! I did 3 miles in 26 minutes, oh yea! You don’t even KNOW how happy this made me. I started with the foam roller and then I did my lateral kicks, and other dynamic stretches I normally do. I walked over to the treadmill and took a deep inhale in, got my playlist ready and took off. The sneakers???? THEY ARE AWESOME! I feel like a brand new person when I run and have NO issues. I won’t deny, I woke up this morning so achy, and I realized that every time it’s damp, humid or rainy I get like this, but by like 10:30, I wasn’t feeling as bad.

 

 

So here are my stats for today’s workout:

Run: 3 miles

Time: 26 minutes

Calories: 287- this is the only part that sucks…. The better the shape you are in, the LESS calories you burn, which means you have to AMP IT UP PEOPLE! Oh , I will be amping it up starting on Monday!

My endorphins started to kick in AFTER my run, so before my Booty Blast workout, I went into the studio and did a 10 minute jump rope circuit:

40 seconds on 40 seconds off:

Time: 10:43

Calories: 83

Heart rate: 143-166

For the Booty Blast workout I did, my stats are:

Time: 15 minutes- Sweat dripping all over!

Heart rate: 145-169

Calories: 123

 

After that sweaty mess, I did a awesome circuit of these three POWERHOUSE moves  (FOR ME ANYWAY)

• unilateral deadlift with 15lb dbells in each hand- 15 reps each leg
• Step ups- focusing on a slow motion movement to really hit my glutes and quads
• leg press: first two sets I pressed JUST the machine (which is so heavy to begin with) and then the last set I pounded out 20 reps with 50lbs

Time: 13:38

Calories: 122

Heart rate: 127-156

OVERALL, I give myself an A+ for today. My ATTITUDE was positive, my FOCUS was 100% and my effort was 110%

 

 

 

Have a wonderful afternoon and take a moment to reflect on where you are in your life, and how far you have come!!!!

GO YOU!

 

XO Tina

A Moment for Myself.

On This Saturday, my "A moment for Myself" idea and tips include picking up a really good fitness magazine and start looking at the women in there. Look for one that stands out to you. Use that picture as motivation for your week. Some of my favorite fitness magazines are Women's Health Mag, Shape, Fitness, and SELF Magazine. There are plenty of inspirations in those magazines. Once you find YOUR motivation, rip it out and put it up on your fridge. I remember when I would compete, I ALWAYS had these real fit girls in the industry that were Pro, that I would ADMIRE, and tell myself that I COULD look like that, all I have to do is put my mind to it... It really works.

I Also want you to look through those magazines for a really clean healthy Fall recipe and get to the store and buy the ingredients. Even if you don't like to cook, I bet if you TRIED, ad the recipe was delish, you would be MOTIVATED to cook MORE.

Monica Brant was my #1  MOTIVATION when I competed

MY 2011 MOTIVATION- Victoria Beckham

Yes, my goals shifted a little over the years. As I drifted away from the competition scene, I started to shift the way I trained, ate and carried myself. I am ALL ABOUT looking super lean and Fabulous!


Lastly, take a few minutes while you are alone, and count your blessings. Keep a little journal that you write all the things you are grateful for in your life... I BET it will make you a more positive person.

Slow as a SLUG!

I woke up this morning crabby, tired, moody and SO NOT MYSELF! Usually I LOVE Saturdays! NOT TODAY! RUTH is on her way any day now! WITCH! I had such a busy morning!

In my bootcamp I had 7 ASS KICKING FIT WOMEN...ALL of which so up EVERY Saturday because they know I am going to KILL IT!  Well, I sucked down my Red Eye Coffee from Buck's and KILLED IT, is just what I did. I had the girls go for a run outside, and when we came in they tore up the gym with all kinds of circuits including kettle bell swings, burpees, shoulder presses, running the stairs and more running outside. They went HARD for a FULL hour!  That put me in a better mood. I love watching them sweat, pant and get fatigued! It means I helped them burn off the wine they all drank last night! I know my girls! They LOVE their wine!

 Stacy walks in every Saturday as soon as the Boot Camp ends and she is always ready to GET STARTED ASAP! She always does a nice warm up, and then it's time to get to work. We hadn't done pics in a while, So we took some pics, and then I took Stacy outside for a Taste of some running! Oh yea! I had her run the parking lot 5 times. I was so impressed with her. She didn't complain, and NEVER ONCE said "I CAN"T". She was sweating, and her heart rate was up, because SHE WEARS HER HEART RATE MONITOR! Stacy listens when I tell her what to do as far as guidance with fitness and nutrition. She is definitely a GREAT client for me.

 After I was done training Stacy, I was so indecisicive about working out. I actually went and ran some errands, and went back home to eat a Lara Bar. Within 10 minutes, my body said; "Let's Go GIRL"! You can take Sunday OFF!  Well, I had no workout planned, so I came up with one, added it to my journal and off I went: I must say, it ended up being a really good workout and I am so happy I decided to go! Ever have those days? I say, it's the days when you DO NOT WANT TO GO, are the days you have some really good workouts!

Workout: Saturday, September 24, 2011
113.2 lbs- RUTHY IS coming! GRRRR

Walked on the treadmill for 1 mile at an incline of 5.5% and a speed of 3.5-3.7, about 15 minutes. The whole time, I kept telling my body to wake up, start feeling faster...I did, about 5 minutes into the walk, and I woke up and felt better after the mile walk. My heart rate was up and I was starting to glisten.

***Reverse box jumps- Instead of jumping onto a box, you step up on the box and jump down landing in a deep squat. You must land on your heels, back straight, chin up- They are awesome!

Round one: 2 sets

• Reverse box jumps- 10 reps
• Squat jumps- in & out- 10 reps

Round Two: 2 sets

• Jump Rope- 1 minute
• barbell deadlift- 15 reps/ 45lbs

Round three: 2 sets- 15 reps

• barbell shoulder press- 30lb bar
• barbell back squat- 30lbs bar

Round four:  2 sets

• mountain climbers- 40
• push ups- 12 reps

Round five: 2 sets

• Walking lunge- with 10's- 20 reps
• burpee into a shoulder press - with 10's-10 reps

Round six: 2 sets

• Jump Rope- 1 minute
• seated shoulder press- 20's- 10 reps

Round seven: 2 sets

• Side lateral- 7.5lbs- 15 reps
• upright row- 25lb plate- 15 reps
• shrugs- 20lb dbells-15 reps

Round eight: 2 sets 15 reps

• Decline crunch
• lying on a small stability ball -middle of your back, twist left elbow to meet right knee in the center of your body. and then do the other side after you have completed 15 reps
• decline leg raise

NOT BAD< overall, I still felt strong and I was able to really push myself hard with only doing two sets of everything! Looking forward to a day off tomorrow!

 

Fabulous Legs on a Friday Afternoon

 Ahh, Friday is FINALLY here....Not that it makes a difference to me, I go ALL WEEK LONG! As I type this, it's Saturday afternoon around 5:45 and I am wondering what happened to Friday and what happened to my Saturday!?!? The days just fly by. I was running around all Friday afternoon, so I am catching up with the blogging. I do have a life outside of bloggin' ya know- Ehhh, not really! :O) Luck for you!

No, that is NOT me in the picture, but I wish it were. Look at those legs! I LOVE LONG LEAN toned legs. They don't look skinny, they look FIT. Look at the calf muscles? Perfect, huh? I won't tell a lie, I do have those shoes. If you own these shoes you either compete in Figure or Bikini or your'e a stripper, Guess which one I wore these shoes for! ;O)

Friday's workout was pretty damn awesome. Here you will find what I did. PS. Did you get your heart rate monitor yet? If not, you have NO IDEA what you are missing!

Super Sculpt:
15 minute workout using a jump rope, 12 lb dumbbells & an 8lb ball . 3 sets

• 1 minute...Side lunge holding dbells
• 1 minute...squats- no weights
• 30 seconds...Jump Squat- out and in
• 1 minute...Ski jumps- holding the ball
• 1 minute...Around the world lunge- no weights
• 30 seconds...Split jumps- no weights

***Cool down

Time: 15 minutes
Calories: 111
Heart rate: 136-159

That was JUST A WARM UP...It got my heart rate up, the blood flowing and my muscles warmed up. Perfect way to glide into your weights.

Round one:

• Running man Step up onto a high step- using 5's for my arm swings- 15 reps
• Dbell dead lifts on high Step- 20's- 20 reps- slow and steady
• Side lateral kicks- to keep my hips lose

Round two:

• Leg press- 50lbs- plus the rack itself- more like 100lbs- 15 reps
• Glute raise- lying on the floor- heels on a bench- all the way up- 20 reps
• Front kicks- 15 reps

Round three: used 10lb ankle weights on my legs

• Donkey kicks- 20
• fire hydrants- 12
• knee circles-15

Bonus Round: Just because I wanted to...

• feet on the wall- knuckles on yoga blocks shoulder distance apart, deep push ups- 10 reps
• pull ups close grip- 12 reps
• seated reverse pec- dec- 25lbs 

That was a pretty good workout; I was shot.
Time: 44 minutes
231 calories
120-159: heart rate


I decided to hop on the Stair MONSTER for some more cardio. It lasted a whole 12:28 minutes, when I thought to myself; Really? Enough of this already today! Sheesh!


Oh man! As far as dinner went, you have to try this!
Take a spaghetti squash, cut it in half and scoop out the seeds. Drizzle 2 tbsp olive oil in each half. sprinkle some sea salt on each as well as fresh black pepper and dried rosemary- WHAT!?!??! INSANE!!!!!
I put my left over lentils on top along with a veggie burger on top of that! Yep I had an all out VEGAN dinner! YUM!!

Rippin' it up, The FIT GREEN GODDESS WAY!

All of us Fitness "GURU'S", personal trainers, FIgure girls, bodybuilding girls, whatever you call yourself, have our own techniques and philosophies of what works and what doesn't work to get you ripped up...I mean SUPER LOW BODY FAT. I am talking looking  shredded, sculpted and defined.

I will tell you what DID NOT work for me.... Eating the way most competitors eat off season and on season. The Typical, egg whites with oatmeal, grilled chicken and broccoli and a small yam, 2 protein shakes a day..etc. Even when I was doing my figure comps, I could NEVER lose the extra body fat...I was doing 2 hours of cardio is the am, working out and then going back for more cardio... STILL DIDN'T work! As you have heard or read, What worked for me was LISTENING TO MY BODY and analyzing my physique by taking pictures, LOTS OF THEM! YES, I KNOW.

FINALLY, I am where I am so comfortable and happy with my body- YEARS AND YEARS it took....so one thing you must learn is PATIENCE! 

Another Secret weapon for me has been running, mixed with circuit training! I NEVER focus on just one body part! WHAT A WASTE of time for me!  It never worked! 

Today:

112.8- SHE IS ON HER WAY! (RUTHY) PMS

Run: 3 miles

Time: 30:37

Calories: 292

Heart rate: 144-168- Yea, kind of low, since I didn't sprint.

One circuit- 3 times, 1 minute each

• Sumo squat with a side lateral raise
• plank walks
• shoulder press
• single leg dead lift with reverse fly
• plank
• Recover

***Then I just hit my Upright rows with a 35lb plate for 12 reps, 3 sets

and Arnold presses with 12.5's for 12 reps 3 sets

1 set of:

• decline leg raises
• side obliques off bench
• crazy ivans
• decline crunches

33 minutes

193 calories

124- 155 heart rate

Alright, SO I am a little obsessed with these freakin EZEKIEL ENGLISH MUFFINS! I crave my egg whites every morning! YUMMY!!!!!! 

I am trying to watch my fruit intake lately, and it's been the difference in me looking more defined. I was at one point having 2 bananas, 2 cups of blueberries, 1 cup of cherries and sometime plums, all in one day! TOOOOOOO MUCH SUGAR!

NOW: 1 banana- broken into 2 meals, 1 cup blueberries or cherries, or pineapple in my post workout shake, and sometimes a piece of fruit at work on the days I run like today, I had a nectarine and a Lara Bar... THAT IS IT! :O)

Do you eat a lot of fruit? What better choices can you make today? More veggies???

GETTING LEAN.

I love how full I feel after I had a ton of veggies! Doesn't matter what kind or how much, the the thing that matters is you eat a TON! You actually look bloated and feel so full once the meal is done....It's mainly because of the water and fiber content. For example, when I eat salad, I can eat enough for a family of 5! I am NOT kidding, you can ask my husband! When I eat spaghetti squash, I can eat the entire squash with a little olive oil and homemade tomato sauce, and I am happy! After all the veggies I had yesterday (Tuesday) I woke up, and looked SUPER lean in my belly. My hip bones were sticking out (NOT IN AN ANOREXIC WAY) and my abs were so defined! WOWZER!
 Check out my GET LEAN workout for today. It's on the ADVANCED side, so if you are just beginning, try and modify these exercises...

You will need a jump rope, 12.5lb dumb bells or lighter  and a medicine ball.. MORE than 4lbs.

Start by getting on the treadmill for an incline of 4.5 and speed of 3.5 for 2 minutes.
at 2 minutes lower the speed to 2.4 and walk backwards for 1 minute
after 1 minute turn around and walk again at 3.7 for 1 minute and hop off!
This is where I went into the group fitness studio where I had it all to myself! I was able to jump and move and sweat without anyone in MY WAY!


All exercises are for 1 minute, so get your timers ready or stand in front of a clock!
Circuit #1

• ski jumps holding your medicine ball
• squat jumps (legs out when you squat down, then explosively jump up and get legs close together) FAST
• plank walks
• jump rope
• recover

Circiut #2 Some are for 2 minutes, You will see

• 2 minutes- reverse alternating lunges
• leg raises
• tricep push ups
• recover

Circuit #3-

• REPEAT #1

Circuit #4

• REPEAT #2

Circuit #5

• Repeat #1

Circuit #6

• Repeat #2

Circuit #7

• 2 minute alternating reverse lunge with dbells
• 1 minute mountain climbers
• 1 minute hip lift
• 4 minutes of cooling down and stretching your quads and hams

calories: 289

heart rate: 129-165

Time:45 minutes

Phew! Once I was done panting and dripping, I finished with some back moves...

• Pull ups with no assist: 5, 5
• Wide grip lat pulls-cybex double pulley...15's on each side/ 15 reps
• supermans - red resistance band- 11 reps all

4 sets

• Low seated cable row- 30lbs-15 reps
• back extensions- 12 reps

4 sets

• 1 arm dbell row-17.5lbs- 12 reps
• side planks- 10 each side

2 sets

• underhand close grip row-35lbs- 12 reps
• stiff arm pull downs- 15 reps

2 sets

Time: 32 minutes

calories: 149

heart rate: 115-159

I was sooooo hungry today and actually the past few days so I checked my AWESOME APP- Period Tracker and I realized I am 6 days away!!!!!!! UGH! RUTHY GO AWAY!!! She is such a pain in the ass! Yes, she is my monthly friend... (or Not such a good friend).

I also snacked on two brown rice rice cakes with almond butter and mashed pumpkin (SO YUMMY)

And...5 Glo-Bites! SOOO DELISH without GUILT!!!!!!

I made a Huge pot of Lentils, so that's what was for dinner!

TRANSFORMING on a TUESDAY!

YUP! That's me! A transformer... I transformed myself, and SEVERAL people who I have crosses paths with! You come to me for help, and advice, I GIVE YOU WHAT YOU WANT! I KNOW how to get it done, how? I HAVE DONE IT WITH MYSELF! No one helped me, I LISTENED to my body. That is all is it take ladies, no joking! Also, as I always say, if you want something  BAD ENOUGH, YOU DO WHAT IT TAKES to get there!

My Run for Tuesday September 19, 2011
PS. Weighed in at 111.8

• 0-2nd  mile...6.0
• 2nd-3rd mile...6.1
• 3rd -4th mile...6.2
• 4th-5th mile...6.3 ( this last mile, I always look to burn ANY glycogen I have left as well as stored body fat) I usually sprint at 8.5 for 1 minute, walk for 2 minutes, until I hit a mile....It feels so good, as if I am flying!

Time: 53 minutes

heart rate: 146-170

calories: 491

THEN...OH MY!!!!! Then, I decided that my crazy ass push ups weren't enough with my feet on a bench and my knuckles on the ground...NOPE, I had to put my feet on the wall twice as high as the bench, and put my knuckles on Yoga blocks, so when I go down, I get my chest low to the ground! OTZO!!!!!!!!! 

I went right into assisted pull ups

I did these back to back for 2 sets, when I realized I was tapped out, shot, finished, DEPLETED! 

My diet was pretty good, I think anyway...

6am:

Ezekiel english muffin

4 egg whites & 1 whole egg

8am: banana

9:30: Chocolate chip Lara bar (HEAVEN!)

2:15- Post workout shake:

1/2 scoop Beverly

1 packet Vega

1 tbsp bee pollen & green vibrance

ice

4:30- SNACK TIME!

pistachios

shredded coconut flakes mulberries and goji berries

5:30: My new obsession!

1 whole wheat wrap with grilled veggies from 

Al Dente in Rye! I BEST I EVER HAD. I get it WITHOUT Cheese!

Ask for extra veggies! you will be FULL for hours!

8:45pm: after religion class

I had 3 hard boiled egg whites and 1/2 a small acorn squash!

LOTS OF VEGGIES TODAY!

Play List...

For me, Music is EVERYTHING, when working out. I need to have the RIGHT BEAT, the RIGHT SONGS and it needs to be LOUD! I get bored so fast with my play lists, so I am always in search of new songs.
Here are the songs that get me moving THIS WEEK!

This song is so upbeat and fast paced. I like to hear this when I am doing my circuits for 1 minute each. This song makes the work I have to do a bit easier! Plus the song is so upbeat it makes me smile!

Great song!!!! A great warmp up song to start my run or lift weights to.

Time to kick it up! I can zone out while running to this one!

All I want to do is dance when I hear this song, so it DOES get me moving faster and with more of a bounce to my step!

I am not so much of a Marc Anthony fan, but this song is awesome, love the beat and Pitbull makes it GREAT!

LOVE LOVE LOVE this song! Great running song!

Well, there you have some songs that the Fit Green Goddess loves to move to!
What type of music gets you moving???

Yep, that's me...about a month ago.... Pretty LEAN! I have NOT always been this lean. Even when I competed, I DID NOT look like this. I have so much more definition NOW, I have so much LESS body fat and I am 4 sizes smaller now. How did I get here? WEIGHTS, CARDIO, NUTRITION, SUPPLEMENTS, SLEEP, and MOST important, respect for my body, and LISTENING to my body. I have clients who eat really healthy and have an occasional glass of wine- That won't make you gain weight. It's when you DO NOT KNOW portion control or when you get so bloated and have cellulite, and you have NO IDEA why. Sometimes, eating the foods YOU THINK are healthy, may NOT be healthy FOR YOU. Example: In 2006 After my first competition, I went for blood work because I constantly had stomach pains, bloating and I could NOT lose weight to save my life! The Blood Panel showed that I was Lactose intolerant- On a scale of 1-100, I was in the highest 90's!!!! YIKES! It broke my heart to give up FAGE Greek 0% Fat free yogurt! I couldn't have SKIM MILK in my coffee, or cereal (back then), I couldn't have EGGS, CHEESE and OH HOW I LOVED FETA CHEESE ON MY SALADS! I was done with DAIRY! It's been 5  years, and GUESS WHAT! I DO NOT MISS IT! My taste buds have changed and there are so many OTHER YUMMY WAYS to get my fix! I just was having this conversation today with two of my great  clients about Dairy. I challenged them to NO DAIRY for 1 month. I would help with the substitutions. I BET you (BETWEEN YOU & I) if they can STICK to that one challenge, they will FEEL AND SEE A HUGE DIFFERENCE!

CHECK THIS OUT! Found it on the Huffington Post from Mark Hyman MD.

 The Truth about Dairy

According to Dr. Willett, who has done many studies and reviewed the research on this topic, there are many reasons to pass up milk, including:

1. Milk doesn't reduce fractures.(i) Contrary to popular belief, eating dairy products has never been shown to reduce fracture risk. In fact, according to the Nurses' Health Study dairy may increase risk of fractures by 50 percent!

2. Less dairy, better bones. Countries with lowest rates of dairy and calcium consumption (like those in Africa and Asia) have the lowest rates of osteoporosis.

3. Calcium isn't as bone-protective as we thought.(ii) Studies of calcium supplementation have shown no benefit in reducing fracture risk. Vitamin D appears to be much more important than calcium in preventing fractures.

4. Calcium may raise cancer risk. Research shows that higher intakes of both calcium and dairy products may increase a man's risk of prostate cancer by 30 to 50 percent.(iii) Plus, dairy consumption increases the body's level of insulin-like growth factor-1 (IGF-1) -- a known cancer promoter.

5. Calcium has benefits that dairy doesn't. Calcium supplements, but not dairy products, may reduce the risk of colon cancer.(iv)

6. Not everyone can stomach dairy.(v) About 75 percent of the world's population is genetically unable to properly digest milk and other dairy products -- a problem called lactose intolerance.

Based on such findings, Dr. Willet has come to some important conclusions:

• Everybody needs calcium -- but probably not as much as our government's recommended daily allowance (RDA) and calcium from diet, including greens and beans is better utilized by the body with less risk than calcium supplements.

• Calcium probably doesn't prevent broken bones. Few people in this country are likely to reduce their fracture risk by getting more calcium.

• Men may not want to take calcium supplements. Supplements of calcium and vitamin D may be reasonable for women.

• Dairy may be unhealthy. Advocating dairy consumption may have negative effects on health.

If all that isn't enough to swear you off milk, there are a few other scientific findings worth noting. The Federal Trade Commission (FTC) recently asked the UDSA to look into the scientific basis of the claims made in the "milk mustache" ads. Their panel of scientists stated the truth clearly:

• Milk doesn't benefit sports performance.

• There's no evidence that dairy is good for your bones or prevents osteoporosis -- in fact, the animal protein it contains may help cause bone loss!

• Dairy is linked to prostate cancer.

• It's full of saturated fat and is linked to heart disease.

• Dairy causes digestive problems for the 75 percent of people with lactose intolerance.

• Dairy aggravates irritable bowel syndrome.

Simply put, the FTC asked the dairy industry, "Got Proof?" -- and the answer was NO!

Plus, dairy may contribute to even more health problems, like:

• Allergies (vi)
• Sinus problems
• Ear infections
• Type 1 diabetes (vii)
• Chronic constipation (viii)
• Anemia (in children)

SO back to my clients... They left with a new challenge and I left work feeling great about guiding them in the right direction. It's NOT easy to lose weight and it's even HARDER to keep it off. If you are willing to step out of your comfort zone, try new foods, and drop the ones that are OBVIOUSLY NOT WORKING for your physique, Workout a little harder, and sleep more, then your goals are achievable!

This is YOUR MOTIVATION TODAY! READ THIS OUT LOUD EVERYDAY!

 I woke up tired this morning, and super hungry! I think the extra workout on Sunday really set me up for exhaustion and hunger! I was going to avoid the steel cut oats this morning since I am on a higher protein kick, but RUTHY (PMS) is coming to town soon, and SHE prefers more complex carbs! WHAT A WITCH! So here is what I ate today:


LOSE IT- MY PROFILE
I was so tired even when I got to the gym, which is weird because usually as soon as I step FOOT in there, my heart is racing and I am ready to GO!

I started by riding the bike for 10 minutes, so I could charge my IPOD.... I also wanted to see if I could loosen the legs before I stepped on the dreaded MONSTER for 18 minutes!
I did my own interval program:
5 minutes at level 65 and 1 minute cool down at level 60. I did this until I hot 18 minutes. UGH! This thing never gets easier!

Then I grabbed my bag and in the studio I went!
This is a different workout than I am used to... All exercises are done for 1 minute straight..THERE ARE 3 SETS and after each set you get to rest 1 minute. It may seem like nothing, but YOU MOVE FAST and BLAST out as many reps as you can before the minute is up.

• Side crunch/burpees
• toe taps on a medicine ball
• Ski jumps
• Side lateral leg raise swings- 30 sec each leg standing
• suitcases 

15 minutes

118 calories- DRIPPING!!!!!!!!!!!

130-161 heart rate

Then I figured I haven't hit my legs pretty hard lately, I decided to do a little quad glute blaster!

1. Leg Press: 1st set- just the machine, 2nd set- 25lbs, 3rd set-50lbs
2. cross back lunge- holding a 8lb ball: 12 reps each leg
3. Side plank: feet stacked on a bench: lying on my side, leaning on elbow and forearm, raise hips off the floor! OTZO!!!!!!!!! 10 reps

1. Running man step ups/ high step holding 5lb dbells- 12 on each leg
2. side lunge with ball, twist to opposite leg as I come up

1.Dead lifts on a high step holding 15's, go all the way down bending from hip hinge, 2.touching the front of the step- 15 reps
3.fire hydrants- 15 reps

Time: 47:36
Calories: 227
heart rate: 116-153

This quote is so true! PLEASE READ THIS! If you REALLY WANT TO CHANGE YOUR BODY, YOU MUST CHANGE YOUR MIND! Set a GOAL and STICK TO IT! I get so motivated by other FIT girls! I read lots of fitness magazines (Not the ones in stores, but other mags, where I read about girls who are even more fit than I am) Their pictures motivate me to work harder. I KNOW I can DO ANYTHING I PUT MY MIND TO! SO CAN YOU!

Super Shoulder day!

I don't remember a time I was this motivated to stay in OPTIMAL shape! It's really burning me up that I am turning 40! Tell me, have you experienced this feeling? Were you stressed about your birthday? My clients laugh at me! They look at me like I am crazy, and tell me I look FABULOUS for my AGE! UGH!!!!!!!!!! I hate that sentence! All of the sudden, my daughter turned 20, and I feel so old. On her birthday, I looked in the mirror, and said: "That's it! I have got to make a "TERRY" appointment! I have GOT to workout harder and EAT CLEANER! I have to DRESS differently and work harder!

WHAT!?!?!?!??!?!  Why is my inner child telling me these things! I look better than I did when I was 20, I FEEL better than I did when I was 20, I am mentally, spiritually and emotionally BETTER than I was when I was 20, so what the heck is my problem!?!? UGH!

Well, anyway, I am ALL FIRED UP and ready to conquer the last two months of being in my 30's, and oh you just WAIT till my 40th birthday! I am going to spin some heads! OH YEA! WATCH ME!

So back to today, eh-hmmm! I had a client this morning and had some work to do at one of my clubs (all comes with the territory of owning your own business). I had to make sure things were right, equipment was ordered and trainers were training! Once I was able to leave, My Car automatically drove to my gym! Hmmm! So, what did I do? Well, for starters, I ran again!

4 miles in 43:53, because I walked 1/4  mile in the beginning to warm up, then I blasted the rest of the run.
My heart rate was 141-173
And I burned 400 calories according to the treadmill....DINIG BAT ME, I forgot my watch again! I am BLAMING IT ON MY AGE! I am telling you, I am LOST without my FT40!


SO I was soaking WET when I was done. Literally had sweat dripping down my wrists into my hands, no wonder I see people with wrist bands! Do they make them in PINK!?!??! OH YEAH.... LOOK WHAT I FOUND! HA!!!!!!!

My sick Shoulder routine...
All exercises are done for 1 minute straight with NO rest between until the whole set is complete!

• Side lateral raises with 5's
• Plank walks (BASTARD!)
• Shoulder presses- with 10's for the first two sets then had to suck it up and drop to 5's!
• Single leg dead lift with reverse fly- used 5's
• Planks

REST- 1 minute ONLY!

I was S*H*O*T! My body was tired from yesterday! Sheesh! So I went and did some abs...

• Side oblique crunches off the bench
• decline leg raise- all the way up with a little booty lift
• decline abs with a 25lb plate

2 sets

Packed up my gym bag, and I was OUTTA THERE! I was a BAD girl though... I went to Home Goods, I went to Pier One, I also went to the Gap all before I went home to drink a shake! I had nothing after the gym! When I finally DID get home, I made a great little protein filled snack:
2 egg whites, 1 whole egg, on a whole grain Pita with about 1 cup serving of the Eggplant chana masala from last night.

Dinner was GREAT: 2 salad slices from Sal's and a can of Tuna! YUMMY!!!!

Goal for this week: to get from 112.6- 111 lbs! BUT! I want to see my definition pop in my abs, and arms! GRRRRRR!