Red Pepper Hearts

I cut a few of these tonight just by mistake, but they're cute aren't they?!

Workout

Tempo 2 + body brushing.

My workout kicked my butt today. Sweating and feeling the burn!


Food Log

Snack

Baby Organic Gala Apple.

Dinner

Turkey Meatballs, Whole Wheat Angel Hair with Parmesan Cheese and Tomato Sauce, Steamed Broccoli and Red Pepper, Fresh Spinach.

Supplements

Alfalfa: 4 caps
nutraMetrix® Glucosatrin Bone & Joint Formula: 1 cap
nutraMetrix® Isotonix Calcium Complete: 1 serving
nutraMetrix® Isotonix OPC-3: 1 serving

Water intake: 2 liters


This past week I think I drank a glass or two of wine every night between Mardi Gras and Drink Wine Day!

Time to refocus on my...

{ click here for details }

Goals for this week:

• Cut out the wine... until Friday.
• No more Starbucks... until next week. Rely on vitamins, antioxidants and minerals from supplements and food to source energy. Drink green tea.
• Aim for 3 liters a day... been getting 2 a day, but still feel dehydrated.
• Try for all GM foods tomorrow and Wednesday. Get 5+ servings of veggies a day.
  
• Do some form of exercise on off days: Tuesday, Thursday, Saturday and Sunday.
  

Au revoir!

T-Tapp's January Jump Start Challenge Begins on the 15th!

On January 15th we're starting our
30-Day January Jump Start T-Tapp Challenge.

Are you ready to get fit in the New Year? We thought this would be a great way to help everyone start 2010 off with a bang! We all make New Years resolutions of health and fitness goals to reach and I think this challenge is the perfect outlet to make that happen.

The best part of this challenge is the prize for winners (and also the results you'll get from 30 days of T-Tapp)! The winners (1 Grand Prize Winner and 1 Winner from each Category) will be invited to attend the first ever Beauty Boot Camp Retreat at the Safety Harbor Resort & Spa in the Spring of 2010. This Retreat will be very special because it's closed to the general public and will be less than 20 T-Tappers. That means the winners will get a lot of one-on-one attention to help increase your results and understanding of the T-Tapp program. All winners will attend the Retreat for free. In addition, T-Tapp will also pay for the Grand Prize Winner's airfare (Category Winners must pay for their own airfare)!


How to Enter the January Jump Start Challenge

To get started just complete the following simple steps. ALL steps need to be completed for competition entry.

1. Read the RULES ENTIRELY before getting started.
If you have any questions please contact Kitty Eatherly at kitala@aol.com.

2. Fill out the 2010 Contest Waiver and Mail to T-Tapp by January 29, 2010.

3. Measure Yourself and Take All 5 Required Pictures on January 15, 2010.
Instructions are on this page.

4. The Challenge Entry Form is available online January 15th-18th.
Fill out the Challenge Entry Form online and Submit Pictures.
View a sample entry here

5. T-Tapp into fitness!

I plan on joining this challenge myself (even though I can't enter to win since I work at T-Tapp) and do my own photos and measurements next Friday to track my progress over 30 days. With my rehabilitation concerns (as a result of my recent accident) I'll have to stick to the T-Tapp MORE category. I think it will be interesting to see how that little rehab workout changes my body on it's own.

Bonne chance!

Reflecting 2009, Forcasting 2010

This year was a whirlwind. Really, it was. Seems like it was just summertime and now we're starting a new year. Can't believe that it's the last day of 2009!

There's a certain feeling of starting fresh with a new year. For my resolutions I like to think of 10 things that I want to improve upon, learn or change in a positive way.

I think I actually did pretty well on my 2009 resolutions!

1. Exercise consistently. Check!
I did pretty darn good with consistency for a while. Now taking it easy after my injury.

2. Eat healthy and visit the farmer's markets. Check!
I learned how to eat 6 servings of veggies a day thanks to T'appy Holidays! Could always do more of this and continue the healthy habit. Been missing the farmer's markets! They just opened up again with local produce in November. Will try going this weekend and blog about it.

3. Take better care of car. Check!
I put in a few $K in my Honda before it was totaled in March. Can't wait to get my Mazda back from the body shop!

4. Make a cozier home. Check!
I got lots of cozy items for the apartment. We're settling in so nicely that our space is starting to feel smaller. Thinks it's time for some new IKEA shelves and tables.

5. Learn yoga. Check!
I tried several new yoga DVDs, but am not yet a yogini. Now love downward facing dog! In 2010 I want to try going to live classes.

6. Read more. Check!
I read the whole Twilight series. Dreamy! ♥

7. Continue the past few year's resolution, which has been "Don't get any traffic tickets!" Check!
I'm running on a 5 year streak!

8. Save more money...
Didn't do so good on this one. Try again in 2010! Maybe if I have something to focus on it will be more worth while.

9. Create more art. Check!
Being creative has always been a passion of mine, but as I get older I find that art is something that I really have to make time for. I did, however, make some cool things in 2009.

10. Learn a new language.
I downloaded the Rosetta Stone for French and Spanish. For a little while I worked with the French program, but haven't been very consistent.


So there you have it!

In addition to continuing and elaborating on many of my resolutions from this year as well as making some new healthy resolutions for 2010...

1. Come away from this injury healthy and strong.
2. Start a herb garden and window farm.
3. Experiment with at least 1 new recipe per week.
4. Find time to meditate, completely relax for at least 15 minutes a day.
5. Launch my two new blog site projects.
6. Take art classes, always be creative, fill canvases.
7. Learn French well. Bonjour!
8. Get a Passport and travel out of the country (hopefully to France one day).
9. Start saving a nest egg for the fun in the future.
10. Become financially free from credit.
And blog about all of it!

2010 is going to be a busy year!

Motivation Boosters from Self.com

Motivation Boosters: The Top 5 Secrets to Success

1. Do it for you. Sixty-nine percent of women who workout regularly—we'll call them exer-fans—do so to please themselves alone. "The more you exercise to please others or assuage guilt, the less likely you'll be to stick with it," says Wendy Rodgers, Ph.D., professor of exercise psychology at the University of Alberta in Edmonton.

2. Set a goal. Exer-fans are more likely to have an aim than exer-phobes (sometime exercisers). "Set a goal that is specific, actionable, short-term and measurable," says James Annesi, Ph.D., director of wellness advancement at the YMCA of Metropolitan Atlanta in Georgia. Big-picture concepts, like "I want to be slender in six months," don't carry as much oomph as "I want to fit into a size 10 in six weeks."

3. Follow a program. "If you have a plan before you exercise, then you're accountable to it, and you'll feel more satisfied once you fulfill it," says Tom Holland, an exercise physiologist in Darien, Connecticut. And the better you feel after your workout, the more likely you'll be to do it again. So take a class, hire a trainer or view videos of moves at Self.com.

4. Toss your scale. Measure your exercise achievements by how your clothes fit, as 68 percent of exer-fans do, not by a number. Research suggests that post-exercise, you'll feel slimmer before the scale backs you up, so waiting and waiting for the perfect number to appear might be discouraging. "When you've challenged your body with exercise, you'll benefit from an improved mood and a sense of mastery, which is associated with better body image," says Annesi. Those good vibes will help you stick with your program long enough to get physical results.

5. Sense your success. More than one in three (35 percent) exer-fans say visualizing their success is key. "Taste the sweat on your lips, hear the sound of your racket hitting the ball—conjure images that are vivid, controllable and emotionally effective," says Colleen Hacker, Ph.D., sports psychology consultant for the U.S. National Women's Soccer team. Research shows that visualizing a few minutes a day, a couple of days a week, can alter your behavior. "If you imagine yourself successfully working out," she says, "you can create and strengthen the belief that you're capable of it." You know how the story goes. Once you think you can, that big hill is a breeze.

Getting Started: T-Tapp at Your Own Pace

Recently I've been talking to many new T-Tappers about how to get started. There seems to be a general concept out there about fitness that more is always better, but with T-Tapp less is really more. New T-Tappers are trying to rush through the Instructional Workouts to get to the workout without the instruction. The problem here is that the Instructional Workouts build the foundation of your understanding of the exercises and proper form, plus allow your body to start building the mind-to-body connection needed to make it through the entire T-Tapp workout. The better the understanding of the Instructional Workouts the better the overall results from the program will be.

This morning a post on the T-Tapp Forum really caught my eye and totally relates to this topic. Read on...

Breaking down my T-Tapp goals (by LisaG)

---

When I first got the book, less than 2 weeks ago, I was so inspired by the success stories! It was encouraging to see so many women who began at my size, and were able to become slim. I even saw women with "c-section aprons", who had gotten rid of them! This gave me so much hope, and I began to set my sights high.

After having trouble following the directions in the book, I ordered a DVD. My goal was to do the Basic Workout Plus instructional for 4 days in a row, then do the regular version for the next 10, taking off only on Sundays.

I got my DVD yesterday, and have used it for the past 2 days. I now realize that I need to slow down on my own expectations. My new goal is to do my personal best each day. Because I am so heavy, uncoordinated, and have a short torso, I am not able to do some of the exercises yet. I don't know how long it will take before I am ready to move from instructional to regular Basic Workout, but that doesn't matter - I am making progress every day, and that is what I am going to focus on.

LisaG is on the right track! The important part of this message is to do your personal best and take it one day (or workout) at a time. With T-Tapp, as long as you are working to your best ability you will make progress, get results and reap the health benefits.

If you feel as if you cannot complete an entire workout, even if it is Instructional Workout #1, you only need to go to your personal maximum ability. Meaning, if you cannot stay in correct form and keep up with Teresa, then only do as many repetitions as you can with correct form. If you can only complete 4 repetitions at your maximum, don’t worry; you will still lose inches! It is actually better to do fewer repetitions with your best form, than it is to do as many as Teresa with bad form. Slower is better. Most newcomers have the impression that if they don't do all the repetitions they will not get the results - this is not true. The T-Tapp workout works for all fitness levels. As long as you go to your potential and do the form correctly you will see the results, get stronger, and be able to progress to Teresa's level with time. It's a learning process in the beginning and its not easy, but trust me... the more effort you put in the better results you will see with inch loss and your overall health.


Using the Total Workout

The T-Tapp Total Workout is the original T-Tapp exercise program. ABC TV in Philadelphia called the T-Tapp Total Workout "The Workout that Works" for all ages and fitness levels. This total body workout has a special sequence of comprehensive, compound muscle movements that use isometric linear alignment along with lymphatic pumping to deliver higher aerobic, strength, flexibility and body sculpting - as well as rehabilitative benefits to shoulders, back, hips and knees. Inches drop quickly since muscles are developed with density, not bulk, to cinch-in, uplift, tighten and tone. The Total Workout also teaches how to increase intensity without adding weights or repetitions so you can always challenge your body and get results with only one set of 8 repetitions. Less IS more with T-Tapp! The Total Workout delivers a full body program that not only builds a better body with optimal fitness and wellness, but helps you keep it for the rest of your life.


The T-Tapp Total Workout includes:

• Instructional Workout #1: teaches how to do each exercise step by step with detailed instruction.
• 15 Minute Basic Workout Plus: includes all of the movements from Instructional Workout #1 done without instruction at the regular pace, plus the exercise Hoe Downs.

• Instructional Workout #2: teaches how to do each exercise in the second half step by step with detailed instruction.
• 55 Minute Total Workout: includes all of the movements from both Instructional Workout #1 and Instructional Workout #2 done without instruction at the regular pace.

Plus...

• NEW Basic Plus Tempo - Level 2 DVD*: This workout is the next level after the 15 Minute Basic Workout done with increased muscle activation techniques for better results. Basic Plus Tempo is an 18-minute routine will help to push your fitness level up a notch. Also includes a separate menu for you to choose the exercises individually.

• Yes You Can With T-Tapp Seminar DVD: a 90-minute seminar explaining how and why the T-Tapp program works, includes several exercises to target different areas of concern (arms, torso, back fat, stomach, thighs, knees, inner core balance) and how to apply T-Tapp techniques with daily activity.
• Total Workout Audio CD: This is an audio recording of the Total Workout DVD and also includes the Basic Plus Tempo audio recording as well. Great for travel! Download to your MP3 player and go.
  
• Measuring Tips
• How To Guidelines booklet
• God Made/Man Made Dietary Program brochure
• Additional Tips for Optimal Results brochure
• Unlimited Free Tech Support

Once you have the Total Workout, you will start with the Instructional Workouts. They will teach you the proper form and techniques for each exercise. You will first do the Instructional Workout #1. Do the Instructional Workout #1 until you feel comfortable with all the exercises. Depending on your fitness level you may spend anywhere from a few days to a month on each Instructional workout. Since you are working out with Teresa on the Instructionals you will see results, so there is no rush to get to the Total Workout.

Once you know feel comfortable with the exercises and proper form on Instructional Workout #1 you will be able to progress to the Basic Workout Plus. Basic Workout Plus takes the place of Instructional Workout #1 because it includes all the same exercises, but it is done without all the instruction and Teresa adds the exercise Hoe Downs. This way you can go straight through the workout in only 15 minutes! You may want to use the Basic Workout Plus a few times to get accustomed to doing the exercises straight through.

When you are ready you will add the Instructional Workout #2 after completing the Basic Workout Plus. Please note that each day you do both the Basic Workout Plus and Instructional Workout #2 back-to-back it is considered a full workout and is counted as a day of Bootcamp. Continue to use the Basic Workout Plus and Instructional Workout #2 back-to-back until you feel comfortable with all the movements on Instructional Workout #2. Once you feel confident with the exercises on the Instructional Workout #2 you will be able to use JUST the Total Workout. Continue on to do a Bootcamp using the Total Workout until you have reached your desired results.

I personally spent 2 full weeks on my Instructional Workouts; week 1 was Instructional #1 once a day for 7 days in a row and week 2 was Instructional #2 once a day for 7 days in a row. Then I moved on to the Total Workout and started my 4-day Bootcamp as outlined in your DVD booklet.

Overtraining is possible with T-Tapp, as it is with any exercise program. If you do too much you can slow or stop your results completely because you aren't allowing your body to rest and repair muscles after tough workouts. Excessive intense physical activity releases stress hormones, such as cortisol, into the body. This can actually inhibit weight loss, causing your body to react by storing fat and retaining water out of self-protection. In relation to T-Tapp, you don't want to do a Bootcamp longer than 14 days in a row using the Total Workout to prevent overtraining.

If you purchased another starter system, like the Basic Workout Plus or T-Tapp MORE, and have questions just let me know. I'll be more than happy to walk you through the best way to get started with your program. Give me a call at the T-Tapp office Monday through Friday! 1.877.TAPP.FIT (877.827.7348) OR email me at casey@t-tapp.com.

Happy T-Tapping!

Aspiring Locavore

Recently I was inspired by an article in a local paper about a woman who decided to eat only locally grown and produced foods. She had a few challenges and definitely made some drastic adjustments to her eating habits/diet, but overall it was worth her while.

I've been meaning to start eating local for a long time now. It's so convenient to stop at the grocery store on the way home (usually Publix), but they don't carry much locally grown or organic foods at all. The produce section has local strawberries, cherry and grape tomatoes, but everything else is imported from different countries or states (mostly California). It really bothers me because we have so many wonderful farms in Florida.

That means that my food travels approximately 2,743 miles (about 1 day 16 hours in driving time) to reach my table. How much am I paying to ship the food that far? That must mean that the food is harvested early so when it actually gets here it's about ripe and ready-to-eat.

Eating local is referenced as someone who is a "locavore" and finds all of their food within a about a 100 mile radius of their home.

According to Wikipedia:

A locavore is someone who eats food grown or produced locally or within a certain radius such as 50, 100, or 150 miles. The locavore movement encourages consumers to buy from farmers’ markets or even to produce their own food, with the argument that fresh, local products are more nutritious and taste better. Locally grown food is an environmentally friendly means of obtaining food, since supermarkets that import their food use more fossil fuels and non-renewable resources.

"Locavore" was coined by Jessica Prentice from the San Francisco Bay Area on the occasion of World Environment Day 2005 to describe and promote the practice of eating a diet consisting of food harvested from within an area most commonly bound by a 100 mile radius. "Localvore" is sometimes also used.

The New Oxford American Dictionary chose locavore, a person who seeks out locally produced food, as its word of the year 2007.^[6] The local foods movement is gaining momentum as people discover that the best-tasting and most sustainable choices are foods that are fresh, seasonal, and grown close to home. Some locavores draw inspiration from the The 100-Mile Diet or from advocates of local eating like Barbara Kingsolver whose book Animal, Vegetable, Miracle chronicles her family's attempts to eat locally. Others just follow their taste buds to farmers' markets, community supported agriculture programs, and community gardens.

A study in the 2007 Dewey Health Review revealed that a Locavore diet (study included 100 individuals ages 18-55 eating local food grown within an 80 mile radius) resulted in a 19% increase in sturdiness of bowel movement and an overall drop in sleep apnea and night terrors.

So this "locavore" is a newer lifestyle that's better for you and the environment. Eating foods that are in season and produced locally (usually without chemicals/pesticides/etc) is better for the body, green and very GM.

My first goal is to actually GO to a local farmers market. We have several around the Tampa area.

My second goal is to get back into juicing. I was really doing it daily for a while and then just stopped. It will be more helpful for me to use produce that's in season too.


Local Farmer Markets in Tampa Bay:

Largo Harvest Marketplace
301 West Bay Drive @ Ulmer Park
Largo, FL
Thursday 9am - 2pm
Open November – April
Tanya Fazekas (727)587-6740 x5015

Safety Harbor Farmers Market
401 Main Street @ John Wilson Park
Safety Harbor, FL
Thursday 8am – 1:30pm
Open November – April
Bob Fernandez (727)461-7674

Longleaf Farmers Market
Starkey Blvd. and Town Ave
Longleaf
Thursday 3pm - 6pm
October 23 – through the end of May.
Brenda & Bret Tobey (727)234-0651

Dunedin Green Market
Pioneer Park - Main St & Douglas Ave
Dunedin, FL
Friday 8am - 1pm
Open October – April
Richard Kendler (727)-733-4215

Tampa Downtown Market
Lykes Park, 410 Franklin St
Tampa, FL
Friday 10am – 2pm
Tiffany Ferrecchia (813) 649-8747

Pinellas County Market in the Park
12500 Ulmerton Road (Pinellas Co Extension Service)
Largo, FL
Saturday 8am – 1pm
Richard Kendler 727-733-4215

Ybor City Fresh Market
8th Ave. and 18th St @ Centennial Park
Tampa, FL
Saturday 9am - 3pm
Open Year round
Lynn Schultz (813) 241-2442

Palm Harbor - Cross Roads Farmers Market
North Pinellas Historical Museum 2043 Curlew Road
Palm Harbor, FL
Sunday 8am to 2pm
(727)724-3053

Sweetwater Organic Farm - Sunday Market
6942 W Comanche Ave
Tampa, FL
Sunday Noon – 4pm
(813)887-4066

Urban Oasis Farm Fresh Market
5416 West Linebaugh Avenue, Tampa, FL 33624
813-293-FARM (3276)
Thursday & Friday 10am to 6pm
Saturday 10am to 4pm
Pick your own from the vine!
OpenYear round

St. Pete Saturday Morning Market
First Avenue South and First Street
Saturday 9am to 2pm
October - May


Sweetwater Organic Farm and Urban Oasis are both really close to my place. See... I have so many options to choose from. I'm going to wake up and go tomorrow!

Self-directed 60-Day Challenge

Every year T-Tapp does at least one 60-Day Challenge (usually in the spring) with prizes for the winners to come to the Annual T-Tapp Retreat in Safety Harbor, Florida to workout with Teresa Tapp herself. Teresa is so generous and she realizes that doing the 60-Day Challenge with set dates in the spring doesn't work for everyone. So she's put together a special offer for all T-Tappers... a Self-directed 60-Day Challenge. All the same rules, requirements and prizes apply, but you do the challenge on your own 60 day schedule.

This is a fabulous way to get motivated and inspired to exercise, get fit and healthier and reach some of your goals while reducing stress and getting beautiful inside and out.

Check out some of the previous winners:
www.t-tapp.com/success

All entries from the Self-directed Challenge and regular 60-Day Challenge will be combined together for consideration by Teresa Tapp. So it's worth a shot to get started when you're ready. No need to wait for the spring challenge!

Want to participate?
Email the T-Tapp office at
info@t-tapp.com to request more information.

I might just join in myself! However, since I'm staff I can't "win" a trip to the Retreat, but I can cheer everyone else on.

Happy Tapping!

Back in the Blogosphere

If you haven't noticed, I've been MIA in the blogosphere... hope I wasn't missed too much.

Can't say that I've been very active with exercise since my last posts. Just the usual HD and walking the pup using T-Tapp techniques. There always comes a time when I'm explaining some move to a T-Tapper over the phone (and demonstrating it as I go), when it feels sooo good to move my body again. Something clicks and I'm say to myself, "I really need this!" Then I can't recall why I ever stopped working out consistently... life, busy, slacking? There never really is a good reason.

So I'm back... starting to re-evaluate my goals and re-motivate myself. Next month is my family reunion trip to Boston. That's motivation in itself! It's been about 3 years since I've seen any of my family members. Just to feel great and look greater when you reunite with your family is always a good thing.

The Game Plan...

• 4-day Bootcamp with Tempo 2 (either workout) + DD
• Start EOD (M, W, F) with full workout (choose any full workout of choice)
  
• Off Days with the NEW Basic Plus Tempo OR do a few moves (PBS, OIP, AL, DD) OR take completely off
• Body brush daily
  

This plan gives me 13 full workouts before vacation. It's the same plan I normally recommend to customers... short, simple, effective.

Here I go!

You cannot change the wind, but you can adjust the sails.

From Bikini Bootcamp...

You cannot change the wind,
but you can adjust the sails.

We all have things about ourselves we wish we could change — the color of our eyes, the width of our hips, the way we sometimes snort when we laugh. Feeling frustrated about those things you can't change — especially other people — doesn't help. Instead, work on changing your attitude. Embrace who you are, including those things you can't change, and don't let the negativity of others discourage you from moving toward your goal. You are a strong, focused individual who can accomplish anything you set your mind to!

Nivea & Natural Glow Challenge

Spring is here and Summer is coming!

What's a girl to do about the dimples? And I'm not talking about smiles.


Well, I *try* to do the T-Tapp CRT Body Brushing Sequence daily. You can't beat the benefits (health and beauty wise) and it feels amazing.

A tan always makes you look thinner and skin look smoother with an even tone. I would LOVE to have some color. Even though I live in Florida my skin is pale. When I visit relatives up north they are tanner than I am! You'd think that I would make it to the beach or pool more often, but it just doesn't happen. Plus, I wear SPF15 or 30 whenever I plan on going outside, so I never come home with much color and RARELY "lay out" to bake. Tanning booths are very harmful to the skin and I had a bad experience in high school (never went back) - not an option for me. So I saw this commercial for "Jergens Natural Glow Moisturizers" and decided to give in to their marketing efforts and purchase. Can't hurt to try, right? The woman on the commercial looks amazing. Maybe this stuff actually works. Here's what I purchased...

• Jergens Natural Glow Face Daily Moisturizer SPF 20, Designed for Fair Skin Tones
• Jergens Natural Glow Daily Moisturizer, Fair Skin Tones

In my Fitness Gear Wish List post, the first item I mentioned was the "Nivea Good-bye Cellulite" product line. I've read great things about this stuff. I know there's no such thing as a quick fix for the dimples, but if it helps to smooth things out before swimsuit time... why NOT?

• Nivea Body Good-bye Cellulite Patches
• Nivea Body Good-bye Cellulite, Smoothing Cellulite Gel-Cream & Dietary Supplement Capsules

So I'm putting these products to the test. Here's my game plan:

• Daily use of Jergens Natural Glow Daily Moisturizer for face and body
• Daily use of Nivea Good-bye Cellulite Gel-Cream and Dietary Supplement
• 3 times per week use Nivea Good-bye Cellulite Patches on upper thighs
  

Can they deliver tan, smooth skin in a few weeks? We'll see!

NEW IFPA Study & Workout Game Plan

I've scheduled these items into my planner with reminder notifications to help me stay on track. I'll be posting on the blog to keep myself accountable.

• Full Workout Days: Tuesday, Thursday and Saturday
  
• Off Days: Monday, Wednesday, Friday and Sunday. I plan on doing something on off days - probably PBS and the 3 challenge moves and/or BW or SATI.
• IFPA Study Days: Tuesday, Thursday and Sunday. I plan on spending about 2-4 hours each day. I really want to get this done and GET CERTIFIED before summer. Since it's been so long I'll have to repurchase the study material and set a new goal date to test. Usually they give you about 2-3 months for completion, but since I already have my book I can start reading now. I plan on repurchasing in March.
  

Wish me luck!

Active Again

EXERCISE

PBS (morning)
HD (2 sets, after lunch)
HD (1 set, after dinner)
BW (10 reps)

SKIN CARE

Brush AM: yes

SUPPLEMENTS

Alfalfa (6 caps): yes
Fibertox (1-3 caps): 2
Pyruvyl Glycine (12 sprays): yes

Water (8 glasses, 8 ounces each): yes

FOOD
B-fast: Smart Start Antioxidant cereal with 2% milk, coffee with sugar and 2% milk
Snack: 2 Tbsp dried cranberries, 2 Tbsp raw almond butter
Lunch: skipped (forgot about it after my snack!)
Snack: popcorn
Dinner: turkey ranch burger (seasoning, capers, bun, lettuce, avocado, slice of cheese, mayo and spicy mustard)

Snack: Yo+ yogurt (cranberry raspberry), natural fruit snack

JOURNAL
9:39pm
So after about a week off I feel like I'm ready to start again. My eye is basically cleared up. Headaches have almost stopped. And after PBS this morning I can tell my body needs to move. From now on I want to exercise everyday for at least 15 minutes.

I've been editing/reading all of Teresa's old Tip of the Week newsletters. They are full of excellent information! Very inspiring.

There's only 10 more days left in February. Time to evaluate my goals.

02.08.08 Measurement Update

RESULTS

• Lost another inch in my waist - awesome!
• Lost a quarter inch in my abs - yay!!
• Lost a half inch in my hips - super awesome!!!

Total loss: 2 inches
Total gain: 0
Total change: 2 inches

So close to my goal. I also FEEL a lot firmer than before. I think everything is uplifting and tightening, so I'm going to continue on with this challenge. I wish my upper thighs would budge. It's amazing that I lost the half inch in my hips during the first two days of this challenge, but nothing after that. Maybe it's the bacon and snacking? I'm thinking it might take one more week before I reach my goal.

Making Progress Already!

This morning I was eager to re-measure and see progress. What a pleasant surprise!

I've already lost 2.75 of the 9.75 I gained!! That means I'm almost 30% closer to my goal. Check it out...

I'm not worried about the gain in my abs. It's that TOM. I'm not concerned with the gain in my lower right thigh. My leg measurements are perfectly EVEN now.

I'm stoked about losing 0.75 inch off my hips and a total of 1.25 inches off my upper thighs!! Yay me!

I gained it ALL back!

I decided to measure tonight. Not a great idea. For one, I'm in the middle of a BC. Two, it's almost 11pm. Three, I did not have the healthiest dinner. Four, its almost that time of the month. BUT still... I can't believe how much I've gained since October!

The holidays were wonderful. It's always a blessing to be able to spend quality time cooking and eating with your family. I admit, I overindulged on Halloween candy, Thanksgiving pie, red wine and homemade Christmas treats. This year I'm determined to get back to my October 2007 post-fitness-retreat size. I've unfortunately gained back everything I lost (plus more). At the Safety Harbor event I lost 4.5 inches. From October to December I gained back 9.75 inches! Talk about a kick in the butt! Ouch.

Thank God for T-Tapp!! I should be back on track in no time. I'm doing a New Year Booty Camp and feeling fabulous. Check back for my results.

Time to Get Started!

EXERCISE

2 sets HD (after lunch)
TI (PBS through TTN)

SUPPLEMENTS

Alfalfa (6 caps): yes
B12 Plus (6 sprays): 3

Priority Women's Complete (8 caps): 4

Water (8 glasses, 8 ounces each): 2 liters

FOOD
B-fast: Smart Start Antioxidant cereal with 2% milk
Snack: medium yellow apple, cup of peach tea
Lunch: Progresso chicken noodle soup
Snack: tall nonfat cinnamon dolce latte (no whip)
Dinner: turkey ranch burger (ranch powder, turkey, 2 slices extra sharp cheddar, lettuce, mayo, spicy mustard, 1/2 avocado), sliced cucumber

Snack: 2 slices of gummy peaches, 8 oz glass Arizona Lemon Tea (with fresh lemon and water)

JOURNAL

4:05pm
I feel great after doing HD! I haven't really been consistent since, well, my last posts last year. That's bad, I know. However, I have been doing my HDs more than anything else. When Jeanne and I went to Utah for a T-Tapp training session we did HD about 15 times in one day, which equals about an HOUR of HD!! I think we broke the record. We also do 2 sets of HD after lunch a few times per week. I'm going to try to make it a habit that sticks this year.

New Year, New Attitude, New Bootcamp. I'm in a size 7/8 now for the most part and happy with that. Almost to my ideal size of 5/6, but still have "issues" with my lower body. I want to firm up and gain more flexibility.

This year is a time for change and reaching goals. Let's get to it.

9:10pm
I got a good workout tonight. Maybe go for more of the DVD tomorrow. I need to work my way back into it slowly.

My 2007 Bootcamps

Looking back to my workout schedule in the first quarter really gives me some insight.

Bootcamp 1

Day 1 - 01/02

Day 2 - 01/03

Day 3 - 01/04

Bootcamp failed (St. Louis event)

Bootcamp 2

Day 1 - 01/09

Day 2 - 01/10

Day 3 - 01/11

Day 4 - 01/12

Break day

Day 5 - 01/14

Day 6 - 01/15

Day 7 - 01/16

Bootcamp 3

Day 1 - 03/21

Day 2 - 03/22

Day 3 - 03/23

Bootcamp failed (food poisoning)

Bootcamp 4

Day 1 - 04/04

Day 2 - 04/05

Day 3 - 04/06

Day 4 - 04/07

Break day

Day 5 - 04/09

Day 6 - 04/10

Day 7 - 04/11

I only did BW one out of the 28 days in February. It's sad to think about where I could be right now if I was consistent. I tend to start and stop - very sporadic. In the past I've made lots of excuses - too tired, feel crappy/sick, too hungry, not enough time, busy traveling. The list goes on. My food poisoning was pretty serious, but I'm done making excuses. Consistency is key. I'm proud of myself for completing this bootcamp. I feel great about it!

The smallest I've ever been was before my accident in September 2002. (This is really the first time I kept my measurements in a place where I could find them later. )

Bust - 35

Ribs - 30

Waist - 24

Abs - 31

Hips - 36

Right Up - 20

Left Up - 20

Right Lo - 14.75

Left Lo - 15

Right Calf - 12.5

Left Calf - 12.5

Right Arm - 9.5

Left Arm - 9.5

Since the accident, my ribs are 1 inch smaller, waist has gotten 1 inch bigger, abs 2.75 inches bigger, hips 2.75 inches bigger, thighs 2 inches bigger, calves remained the same (but look and feel a bit stronger), and my arms 0.5 inch bigger. It must be early 20s hormones and stress combined with lack of consistency. If I can lose two sizes (2 inches off each area) I would be thrilled! At least I've maintained the 2 inch gain and haven't gotten any larger. At one point my hips were 40 inches (the biggest I've ever been) and that seriously scared me. Here's a USA Women's Size Chart for reference...

:: click photo to enlarge ::

This is my year to shine! Sianara negativity... say hello to confidence!

"Reinvention of Me" Pledge

FitWatch's "Reinvention of Me" Pledge

I promise to be kind to myself, especially through my thoughts and actions. I am a good person, worthy of respect.

I promise to silence my inner critic whose negative energy always seems to drag me down. That critic will no longer have power over me.

I promise to find a source of comfort other than food. When I need to feel better, I will do that activity instead of eating.

I promise to make good food choices the majority of time; my body deserves the good, clean energy of healthy, nutritious food.

I promise to be active every day, even if it's only for a few minutes; the power of movement will energize me to move more and more each day.

I promise to remember that I am much more than a number on a scale and to love my body exactly as it is right now.

I promise to spend time each day reflecting on how I'm feeling; only through knowing where I am now can I get to where I want to be.

I promise to remove "I should" and "I must" and replace them with "I want to" and "I will." Such small words will have a powerful impact on my attitude.

I promise to surround myself with positive and energetic people and to brush off the negative energy of people who bring me down.

And most importantly, I promise to be my own best friend and to work hard towards the reinvention of ME…

My Model Bootcamp Plan

I'm inspired by the start of 2007, the Model Bootcamp Plan and the book Your Modeling Career by Debbie Press. I've been considering modeling for years. When I was 18 and fresh out of high school, Teresa was ready to send me off to Miami to get started. I decided to stay here and start my college career, which will be finished in May. I love the show America's Next Top Model and would love to be a contestant. They are currently taking applications, so I want to get in shape and submit mine before the end of February. I've been working on eating healthier (adding more organic foods to my diet) and working out more often, but haven't really stayed consistent. This year I'm not wasting any time. This plan will help me get into a routine of taking care of my body in more ways than one.

My January Workout Schedule

Here is my version of the Model Bootcamp Plan, I added supplements and additional skin care to the routine. I'm going to start this routine on Tuesday, January 9th.

DAYS 1 - 5

Do the following daily:

• PBS & brush AM
• PBS & brush PM
• Blow Your Buns
• Lower Body Lotion
• Alfalfa - 6 capsules
• B12 Plus - 6 sprays
• Fibertox - 2 capsules
• Multi Vitamin - 2 capsules
• Nerve & Osteo - 1 capsule
• Pyruvyl Glycine - 12 sprays
• Water - 8 glasses
• Sea Salt Bath (about 20 minutes, warm water)

After the 5th day take a Sea Salt Bath every other day until the 40th day (every odd numbered day of the plan I will take a Sea Salt Bath). Do the same schedule with BYB as with Sea Salt Baths.

DAYS 1 - 10

• Full Workout with OIP, Crunches, AL, DD
• 2 sets HD, TTN

I will do Tempo Intermediate for my bootcamp workout. I will do the 2 sets of HD and TTN either earlier in the day or around lunch.

DAYS 11 - 39

• Full Workout with OIP, Crunches, AL, DD

I will do a full workout EOD (every other day) until the 40th day.

• AM - BW, Crunches, AL, DD
• PM - HD, TTN

I will do the AM and PM combinations on my off days.

DAYS 40 - 42

• Blitz workouts

A blitz is defined as doing 2 full workouts a day for two days in a row and one final workout on the last day. On day 40 and 41 I will do a full workout 2 times in a day, once in the AM and once in the PM. I will finish my model blitz with one final workout.

GOALS

• Get down to a size 5
• Get rid of cellulite/tone skin
• To feel better overall

Wish me luck!!

Miavita Fitness Tips - from Yahoo!

All Miavita Fitness Tips

Set reasonable goals.

Want to lose 30 pounds or have killer abs? Great, but remember: Every long journey starts with one step. By focusing on smaller, incremental targets unrelated to results -- say, following through on a promise to walk a little every day at lunch for a week -- you'll feel a sense of achievement early and more often. Big goals take time to reach, and focusing on them too soon may do more harm than good.

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Less is more.

Surprise! A few short exercise sessions a day can be as valuable as one longer session. The key to making exercise a habit is to fit it comfortably into your schedule. If you can't find a 30-minute block of time, try three 10-minute stints over the course of the day.