Archive for the Category » Exercise «
Hello my friends! It’s been a while. I’ve been MIA! With the hustle and bustle of the holidays and shopping, I’ve really managed to put my blogging on the back burner. But, after much needed time away with the family, and a bit of time put into relaxing and adjusting to the huge alterations in my life, I finally feel its time to come back and commit to a little blogging.
I’ve missed it!
So, what’s new in my world? Well, most importantly, I’ve managed to stay committed to taking good care of my physical and mental wellbeing!! Diet and exercise, Baby! I’ve been creating and motivating myself with vision boards. Check it out! Here is the fitness one I’m working on!
I’m no longer going to a trainer 3 times a week, but those 2 months really had a huge impact on my life. Even though I hadn’t managed to lose any pounds while I was there, I had lost several inches around my waist; but most importantly, I developed a healthy relationship and love for working out! Since the training I’ve joined Franco’s, my local fitness and spa resort, (look it up if you hadn’t heard of it, its insane!! It was actually on the Discovery channel as one o the Top 10 Fitness resorts in the Us a few years back! Yowza!) and have kept to a flexible regimen of attending strength, cardio, and flexibility classes regularly. Body Pump, Body Combat, Body Attack, Zumba, CxWorx, Cycling, Yoga, Thai Chi, Pilates, Boxing, Circuit Training, etc. You name it, they have it! I love it! I’m pretty addicted really… But in the best way possible!
Yoga is my passion right now!
Anyway, besides all the love for physical training, I’ve recently committed to a 40 day Detox. I read, and then re-read and took notes, and then implemented! If you’re interested the book is called Detox for Women by Natalia Rose (Click the title and it’ll bring you to the book on Amazon). It’s really a great book and a great program. The idea behind the detox is to flush out all of the bacteria and yeast in our bodies (ew, I know! But we are all maxed out on the amount we actually carry in our systems! Yucky!) and get our bodies back to excellent health! The reason I really like this particular program is because the rules are simple and easy to follow, and there is room for flexibility and fun. In this particular 4 week program, you cut out grains, fruit, cow’s milk, and most meats, but you are allowed, goat’s cheese, fish, dark chocolate (68% or higher), and wine! All of which make this program super easy to follow and stick with, in my opinion. You also focus on incorporating vegetable juices each morning, a practice I already follow and love, and also eating salads (loaded with avocado, might I add) for lunch. It’s a do-able program, and so far I haven’t had an ounce of trouble following it and I actually enjoy it very much. I don’t feel deprived in the slightest.
Check this out, I even came up with an easy snack solution so I can munch while I blog!
I came up with an easy alternative to my craving for chips and salsa. I thought about why I really liked the combo and it was really all bout the flavor of the salsa, the crunchiness of the chip, and the fun and convenience of the dipping and finger foods. So, after digging through the fridge, carrots seemed like the perfect solution! And I’m really enjoying it just as much!
Buttons really seems to enjoy it too! Yum! Carrots!
Well, my original idea for this post was to share some personal hurdles and feats with you to help keep my progress on track and also to motivate me to keep going and keep posting. My friend Marissa has being blogging about her progress on her own private blog and it has really inspired me to record and share my goals and accomplishments. I wanted to share with you my progress so far… and even though I tossed the idea back in forth in my head on whether or not to share this, I decided its really what I needed to do, for me, and for you, if it helps with motivation at all.
(*By the way, pretend I’m wearing a bathing suit if it helps with the shock factor of me in my skivvies!) 
I took these before pictures a little over a year ago. I posted them all over my house (on my fridge, in the bathroom, in my purse) to help keep me focused on the goal. After about a month, each of the photos went missing (or rather they were hidden, one by one over time, to avoid unexpected guests from seeing) and were forgotten. Well, I found them today, and decided I needed an update! At the time of these photos I was about 141-144lbs.
(Sorry! These photos are a little embarrassing! I have them posted on the password protected version!)
And today, at the time of these new photos, I’m 134!! Go me! I still have a ways to go, but I ‘m really proud of myself. Its only been about 3 months of semi-focusing (I say semi because I wasn’t really focused on keeping my food on track as much as I should have), 2 of which were with the trainer, gaining muscle, 2 weeks working out on my own at Franco’s, 2 weeks hiatus with the holidays (can we say Pumpkin Pie?! Gah! My weakness!), and then 15 days or so of re-focusing and getting back on track. I’ve managed to drop more inches and (finally!) some pounds without even focusing on the weight loss part. It was more of just really going to the gym because its fun and I love to do it. (I removed the undies pix! Those are on the password protected version! Sorry guys!)
Can you see the difference?! (If you can’t, its cool, just keep it to yourself and don’t pop my balloon, ok? hehe! Thanks!) My favorite part, is my arms and shoulders!! Look!!! They have shape and definition to them!!! Just what I had always wanted! 
I can’t wait to see what they will look like a month from now! Or 2 months from now! WooHoo! And check it out, my butt!! Its got a little more shape and a little less junk in the trunk! LOL!!! I know its not a HUGE difference! But its enough to keep me going full speed ahead! And just the inches in my waist alone are enough to be happy about!
I plan on using this blog to help keep me on track, and to also motivate me to keep it up! I’ll keep posting pics as time and results continue, and I’ll also post goals and everything else I need to keep me on track. Like check these out! I cut them out from all of my Yoga Journal magazines.
THIS IS MY GOAL!! One day, I WILL look this good doing yoga (NAKED!)!
This is Kathryn Budig! Her body and yoga skills are amazing. She’s my current inspiration!
Well, anyway, Thanks for reading, and as always, thanks for the love. I’m glad to be back. Hopefully I can inspire a few people with my posts.
Hugs and snuggles!! (And muscle flexes!!)
Rachel
I’m using the old-school program I have at work to do this post so please forgive the format. I cant crop or adjust any pictures, so… oh well! 
I’m at the office this morning after my 7th day of working out. Its been a total of 2 and 1/2 weeks!
Here are my thoughts on the training so far:
I’ve spent many many many dollars on crazy fad diets, diet pills, gym memberships, and everything else they can think of to get you fit. So far, nothing has worked… until I hit the gym with a personal trainer. I know it’s only been 2.5 weeks in and only 7 training days, but, I swear I can already feel the difference. My body aches in all the right ways (even my tushie is aching!), I feel better, stronger, and as if I’ll get results sooner and finally reach my fitness goals. Even though I’m recording all these workouts, I know I’d never get the same results without proper instruction. Having someone watch you while you do each work out is great because you may think you’re doing the move perfectly, when you are actually off just a smidgen, and man, does that smidgen count. “Push your butt out a little further, spread you feet an inch wider, lower your butt an inch closer to the ground.” THOSE INCHES COUNT and make a world of difference, You Can FEEL it!! lol! I think I’ll have “Pull your abs in, back straight, belly button in!” drilled into my head forever by the end of the month. There is nothing like having someone pushing you to do better, just when you think you can’t do anymore. And nothing feels more amazing then when you actually do that extra rep that you thought you’d have to give up on. Even if i dont drop a pound this whole month, I’ll be sticking around for many months with Lauren. I feel so much better and full of energy!
Here’s to a better version of me!!!
Thanks Lauren!!
I wanted to post a link to Lauren’s website, just in case anyone was interested and wanted to check it out:
http://femalesintrainingstudio.com/
Here is an update from today’s workout:
I know you can’t read that picture so here is what it says:
Circuit Training: 50 seconds of the workout, 10 seconds to move to the next station, repeat circuit twice
DB Squat, High Knees, Triceps Press, V Plank Burpee, Shoulder Pushup, Jump Rope, Medicine Ball Squat, Cross Over Mt. Sprints
Abs Work:
Butterfly Kicks, Side Plank, Other Side Plank, Sit Ups with both arms and Legs straight up in the air, Bicycle Crunches, Hold Boat Pose while crossing elbows left to right.
Repeat twice
Cardio: walk at a speed of 3.0 for 60 seconds, run at a speed of 5.5 for 60 seconds, alternating for 15 minutes.
Having a beautiful, energy filled day, everyone!
Did a 5k run this past Saturday with a handful of my favorite peeps. We ran our butts off, climbed over walls, jumped over mud pits, climbed through tunnels and under ropes, all while trudging through the sloshy, dirty dirty dirty mud! We ran through pitch black warehouses, climbed over huge hay stacks and climbed up and over 20 ft rope walls. And the whole time we were hauling ass for over 3 miles! BooYea!! We bad!!
Can’t wait for the Warrior Dash next October, which is 10x the amount of hard-core-age and filled with mega hard obstacles! I’m talking barbed wire, jumping over flames, swimming through mud, 30ft high walls to climb, and jumping through wrecked cars! Can’t wait for that one again! Here are a few pictures from that race! We were COVERED in mud!! Check out Shontel’s head in the last pic!
Wish I could find the album with my action pictures jumping over flames and crossing the finish line!! It was totally bad ass! I’ll keep digging! But YES!! Do this amazingness if you get the opportunity! SO MUCH FUN!
Anyways!
Here are the last 2 updates from last Friday and Monday’s (this morning!) training!
Friday! We ran though this routine 3 or 4 times I cant remember! There were other moves added, but I cant remember! Sheesh! that’s why I have to keep these posts coming on time! hehehehe!
Monday!
We ran though this routine twice, including 20lbs bars in squats, 10-15lbs bars in the lounges, and 2 10lb dumb bells in the other moves. Youchies!
And for cardio she had us speed jump rope, on 20 seconds, off 20 seconds for 6 minutes straight!
Man, it feels Gooooooooooood!!! I ‘m starting to feel like one sexy kitten! Well… more so than usual… 
heheheh!
Have a stupendous day!! ha! Yes, Stupendous!!! that’s a fun word!! Love you guys!
No sleep, 7am workout. Pooped! Here’s the routine!
Squat Press with two 8lb dumb bells, Walking Lunges, and Burpees
10 each and repeat for 10 minutes
Next, Jump Squats, Plank Pick Ups, and Full Sit Ups
10 each and repeat for 10 minutes
Last, Burpees 5 each, and TRX machine rows 15 each, repeat for 5 minutes
Treadmill Intervals
:
Food Journal:
Hemp Protein Shake
Broccoli Crunch
Tofu, Broccoli Stir-fry
GIRLS NIGHT! Steamed Artichoke with 2 dips, sweet potato fries, focaccia bread with artichoke, fried plantain
I walked around the shopping center near my work today during my lunch break and I came across Earth Savers. On the window they had one of my favorite quotes, which I thought was neat, so I snapped a shot. 
And check out the feast I got to indulge in tonight! I love Wednesday’s Girl’s Night!! Off to bed! Sweetest Dreams!
This past Monday was my third training day with F.I.T.! I’ll do a quick run through as I know the explanations get boring! Here are my notes and journal entries!
I don’t know why these came out so blurry! I’ll use my camera instead of my phone next time. It says I had a protein shake right after my workout, crackers for snacks, bruschetta and hummus on cucumber slices for lunch and a snack later,and tofu, broccoli, brown rice stir fry for dinner. And also that I felt Wonderful! And Energized! 
The next entry (to the right) is a break down of my workout, which I know you cant read. I texted the breakdown earlier so I wouldn’t forget exactly what I did!
I’ll type it out here, really quick, just in case I need them later on. I know these must get boring! I did 20 sec of push ups, 20 sec of holding plank, 20 sec of rest, repeat 8 times. Next, same routine, (20/20/20) X8 but swapping out jump-ups (squat down and then jump up with both feet on to a raised platform) & burpees (look these up on YouTube, they SUCK!). Next it was (40/40/40/rest 40) x4. Over Head Stretch was lying on your back, hold 10lbs weight straight in front of you and then raise it above your head until right before you touch the ground, lift back up, and then drop forward to your waist, with control and back up again. Forehead touch is, while still lying on your back, hold 10lbs weight straight above your face and then bending elbows lower the weight to your forehead and back up again. lower leg lift and drop is while still on your back, holding same weight straight up above your chest, lift and drop both legs together down to the floor and then up in the air again. I know, its had to imagine without visuals, but I’m just trying to get a description out so I can have an idea for later use.
Cardio/Treadmill Intervals:
Minutes: Incline: Speed:
1-2 2 3.5
2-4 5 3.8
4-6 7 3.2
6-8 7 3.8
8-10 9 3.8
11-13 9 4.0
13-15 9 3.2
15-18 0 2.8
This Training day was this past Monday (yesterday) morning from 7am to 8 am.
I headed to my parents and hopped into the shower before I made it to work at 8:45pm fully energized and ready to go! Morning work outs are MUCH muchmuchmuch better! I felt amazing and bright and aware the entire day, and was able to go to sleep at a great time with little effort!
Not much happened today, Tuesday, besides a hectic, crazy busy day at work. Boring stuff. No workout. So here is my food journal for today!
BLUR Translation: Handful raisins and almonds, tofu, broccoli, brown rice stir fry, basmati rice with Tomato and basil, 4oz (or less) chocolate wine. Also, Today about my health I feel: Tired, Healthy, but long day at work.
Have a great night everyone! Bed time for me!! Hugs!
Hey Everyone! Just got back from my 1st group meditation, and I’m about to snuggle up with some popcorn and the Saints game! WHO DAT! Ha! That’s so funny because I’m definitely not a football fan, but tonight I clicked it on for a sec and couldn’t peel myself away. Good stuff so far!
My meditation experience tonight was pretty amazing. There were only 2 other people in the group tonight, Linda and Bridget, but we enjoyed each others company so much that we wound staying to about 8pm (it started at 6:30pm and was only suppose to last 45mins). Both Bridget and Linda were really sweet and open to me being a beginner, as I’ve only done it a handful of times. They explained everything really well, and as we started the 20 minute meditation I felt very comfortable and relaxed in their presence.
The room was cozy with dim lights, a nice smell, and had calming music playing along with a small water fountain flowing. Linda walked us through a 2 minute body scan as we each sat on our meditation pillows, which she provided for us. After that we had 20 minutes to just be in our own mind and focus on our breathe and concentrate on a mantra, or a 2-3 syllable repetitious saying. The idea is to clear your mind of all the scattered self talk of the day and focus on relaxing our body and tuning into the self. It was a great experience. When it was over, I felt so relaxed. Good stuff! I signed up for the rest of the 6 week program.
~*~*~*~*~*~*~*~
So, let me get into the PHYSICAL training for the day. I went to the gym around 3pm so I could squeeze in the work out and the meditation today. I had a short day of work today
Here’s my Journal Entry for the day.
![IMG_3534[1]](http://www.cloudsandclovers.com/wp-content/uploads/2011/09/IMG_35341.jpg "IMG_3534[1]")
![IMG_3535[1]](http://www.cloudsandclovers.com/wp-content/uploads/2011/09/IMG_35351.jpg "IMG_3535[1]")
So today, Lauren started me with the 10 min treadmill warm up.
The focus for the day was upper-body. She had me working on this really neat machine called the TRX(?), which reminded me of an adult jungle gym.
![IMG_3525[1]](http://www.cloudsandclovers.com/wp-content/uploads/2011/09/IMG_35251.jpg "IMG_3525[1]")
I started out with the TRX Squat. This is where you grab the front hanging handles and plant your feet on the ground, hip with apart, leeeeeeeean way back, and then start the squats… nice and slow, pushing your booty out really far and pulling your abs in tight. On the way up you HOP! Yup, HOP! And do this again and again following the 40 second work, 20 second rest routine, all the way through, repeating 8 times.
Next move she had me do is called the Hamstring Curl, where she lowers the handles to 5 inches above the floor, you lie on the ground and place your ankles in the handles. You lift your pelvis way up in the air and hold it there, next you pull your heels in towards your butt, and then slowly back away again. The entire time your feet are lifted off the ground. This one was tough, but fun. Had the heart pumping big time.
Then, was the foot ball runs. You stand, hip with apart, and then squat down half way. When the guys on the speaker says “go” you hall ass, running as fast as you can in place, while squatting down. You don’t stop until he says stop! Talk about cardio!
The TRX Row was next, where you grab the handles, facing the machine, plant your feet on the ground and lean all the way back. from there you start rowing. You slowly pull your body toward the machine, keeping your elbows squeezed in against you sides. Abs Tight! Then back down, fully extended. Repeat! This one I enjoyed!
![IMG_3527[1]](http://www.cloudsandclovers.com/wp-content/uploads/2011/09/IMG_35271.jpg "IMG_3527[1]")
![IMG_3528[1]](http://www.cloudsandclovers.com/wp-content/uploads/2011/09/IMG_35281.jpg "IMG_3528[1]")
(see the girl in the mirror doing the plank behind me?! You’re supposed to hold that position for as long as you can. Bet she was sweating!) 
Next was the Chess Press, where I flipped over, facing away from the machine and leaning all the way forward, keeping my body straight as a board. Basically the exact opposite position. This time I did a push up sort of move, but in the air, using my body weight. Tough Tough Tough, but of so good when I finished those sets.
After that, The Heisman Hop! Like the football players do! Stand with feet wide apart, knees bent, in a semi squat, and jump from side to side, getting some cardio in and some muscle work on the side abs (what are they called again, I forget?).
![IMG_3526[1]](http://www.cloudsandclovers.com/wp-content/uploads/2011/09/IMG_35261.jpg "IMG_3526[1]")
Second to last I had the TRX Rear Delt Fly. I flip over facing the machine again, same position leaning back, but this time I pull both arms out to the side in opposite directions and squeeze my shoulder blades in (think of the positioning as your arms starting out straight in front and then slowly spreading them out to make a cross, all against your body weight). Youch!
Lastly, she had me flip over one more time, to the opposite position, leaning forward, but this time slowly try and raise my hands high above my head and back forward and down again. Hard move to do, but I kept telling myself “Make it count! Almost done! Last set of moves! You can do it!” And I made it! All the way through!
Sorry for the blur on the above photo! Didn’t realize the photo came out like that, but I wanted to show you the routine and also that Lauren named it Sexy Saint Workout. I see why she chose some of those workouts for the day! I’ve seen those foot ball players doing those runs and hops before!
I wasn’t done just yet! Still had cardio! The intervals for the day was keep a speed of 3.5-3.8 and start at incline 5. As each minute passed, up the incline by one (6, 7, 8… etc.) until you reach 10. After 10, start back over again at 5 and work your way up again. Then do the cool down by walking it out for 10 minutes on 0 incline and 2.8 speed. I liked the workout. I felt like I was climbing/speed-walking up a mountain without being able to stop. It had my heart pumping. I checked my heart rate and it was at 158! Yowza!
Overall, I had an excellent 2nd experience with physical training! The motivation is up and I know I’m going to get good results. Can’t wait for tomorrows training!
Hope the work out explanations aren’t too boring for you, but I like to have a nice description just incase I ever want to go back and do these routines on my own!
Have a great evening everyone!! Back to focusing on the game! Whoop Whoop!
I’m posting about yesterday to keep everything in order and accounted for. Yesterday was a “Rest Day” as Wednesdays are my weekly Girl’s Night with my Aunt Tina. We get together every Wednesday after work and make something good for dinner, sometimes crochet or watch a movie, and just chat about any and everything. Its something we started a few weeks back and we have yet to miss a day (because its completely not an option!). I love my Girl’s Nights! 
So, after being completely pulverized the day before, when I woke up the next morning I felt like I’d gotten hit by a train! WooHoo! Exactly how I’m suppose to feel (in the beginning, I think, and hopefully ONLY in the beginning!) Means I worked my body well!
So, besides walking the dogs, I didn’t get much physical work in.
To keep me on track, I’m going to start posting my daily food/fitness entries so you can see how I’ve been doing. Next time I’ll scan them so they are not so dark.
![IMG_3531[1]](http://www.cloudsandclovers.com/wp-content/uploads/2011/09/IMG_35311.jpg "IMG_3531[1]")
![IMG_3532[1]](http://www.cloudsandclovers.com/wp-content/uploads/2011/09/IMG_35321.jpg "IMG_3532[1]")
(Yes, that’s totally a salsa stain…! *Note to Self: Still clumsy as ever with food, no journaling and eating at the same time.)
So as you can see, I did pretty well with the food portion, IMO. I didn’t eat the entire Casa Garcia Lunch sautéed veggie burrito, and I left exactly half of everything and gave the rest away. Go Me! Dinner was a yummy salad and steamed asparagus, here’s a pic.
Anyway, I’m off to check out a Group Meditation “thing” that I found out about the other day Through the Natural Awakenings local monthly magazine. Its every Wednesday in Mandeville, off Girod St, and at 6:30pm. Really hope it’s a fun experience. I’ve tried meditation at my house on my own and its always been a great experience, but I’m hoping to learn something new tonight! Yay! When I get back I’ll post about my Physical Training for today. I had a 3pm apt and had a GREAT workout. Again, she pushed me to my limits and had me walking out of there feeling like a wet noodle, but high as a kite! Chat again soon! Hugs and snuggles everyone! Gorgeous day out!
Check it out! I thought I’d share my before picture, that I took from day one, in front of my little “ love note to self.” I wrote that on my mirror when I first moved into my house about a year and a half ago. It’s really nice to wake up every morning with a reminder that its important to love yourself each and every day. Puts the smile on! 
I got my butt kicked today! Completely! And I loved every second of it!
I’ll just jump right in and post the break down of what my trainer, Lauren, put me through this evening.
6 pm – Start! 10 minute warm up on the treadmill! Easy Breezy! I walked it at about an 2.5 incline and a 3.2 speed.
Then! We jumped right into the hardcore muscle building, heart pumping workout!
TUESDAY TORTURE!!!! (Apparently I picked a tough day to start!) Here’s the break down!
![IMG_3523[1]](http://www.cloudsandclovers.com/wp-content/uploads/2011/09/IMG_35231.jpg "IMG_3523[1]")
Here’s how it worked! You have 40 seconds of booty whipping, muscle building, individual workout moves and 20 seconds of rest between them. You move from exercise to exercise, reaching a total of 4 different moves: High Knees, Squats, Knee Raises, and Over Head Press. Repeat the routine 6 TIMES. Gah!
She had us (me and another girl!) start with the high knees. Basically, run in place, full speed, and lift your knees as high as they can go, but reach to the height of at least your hips. 40 seconds!! “Go!!!” Then after your 40 seconds is up, you hear this voice over the music say “Stop”! and you transition to the next move. I know 40 seconds doesn’t SEEM like a lot, but for day 1, it totally kicked my ass!
So next, Squats! The other girl did normal squats, but for me, she had me place a weighted bar across my shoulders and squat with that. I’m guessing it was 20 lbs. or so, maybe 30. I forgot to check. 40 seconds of slow rise and slow sinking squats. Yowza! I felt the burn!
Next, knee raises! These were the hardest for me! Total abs work and my abs are far from being in shape. You lie on the ground, back flat, and bend your knees as if to start the bicycle crunch, but instead you slowly ease your toes toward the floor and stop right above where you touch the ground. HARD! I was shaking! You then slowly work them back up into start position, pause, and then keep curling up until your booty is off the ground, and then ease back to start position. Sounds easy, looked easy, totally kicked my butt! 
Last was the Over Head Press. You take two 10lb dumb bells, hold them shoulder height, and then press them up and above your head until they almost touch. I was rocking at this one!! Until about round 3 or 4! That’s when my arms started to turn to jello! I managed to finish every pump, but barely. I’ll definitely be feeling that in the morning!
You run through all those exercises 6 times following the pace of the guy talking over the music until you’ve completed all the rounds. It wasn’t easy for me, not one bit. I was thinking that I was going to have to sleep it off for the next 2 days! It definitely burned!
And after having completed my strength training I felt completely accomplished. Not only that but I really enjoyed the entire thing. It was fun! And I knew I could do it. 
But Lauren wasn’t done with me yet. She gave me a 5-10 minute break and then stuck me on the treadmill for my cardio portion of the workout. Here’s what I had to do:
![IMG_3522[1]](http://www.cloudsandclovers.com/wp-content/uploads/2011/09/IMG_35221.jpg "IMG_3522[1]")
This cardio wasn’t all that bad. The part where I was on an 8 incline at a nice speed walk was a bit more difficult but I powered through it. I really enjoyed the intervals she had me do. I think because it was my day 1 and I was already whooped, she let me take it easy. The girl next to me was doing 30 second running jogging intervals. Cant wait to start those!
Well, that’s it! I made it home around 7:30pm, took the pups for a quick jog around the block and then hopped in the shower. Man, a cool shower never felt so good! I wrapped up my day with a Vega Vegan Protein shake! (Vega, L-Glutamine, Flax Oil, 1/2 banana, Rice milk). Yum!
Day 1 success! 
I’m at the office right now, its about 8:40am. I just did a quick change in the bathroom because I was still in my workout gear!! Just got back from day 1 of my Females in Training program! I’m so excited! I met with Lauren, the trainer/owner for a 7:30am appointment and everything went better than expected. I always get nervous starting something new or meeting new people, but i had no reason to be, Lauren was great. We’re close in age and she was easy to get along with. When i first arrived she had me fill out some paper work, and get some body measurements. I should have snagged a copy so i could keep track of my progress and share! Next time ill try and remember. She had me step on a scale, something that i hadn’t done in god knows how long. And i don’t REALLY want to share the number here, buuuuuuuuuuut i’ll do it anyway. extra motivating i suppose. I weighed in at exactly 140.5lbs! Yea, i was sort of expecting that. Every time i hit up the Doctors they weigh me in at 137, but its been a while so… Yea, well, its ok, im almost 5’7!!! So im right on target! right?! lol!well next she had me hold on to this little device that reads my BMI. I asked how it worked and she said it sends waves through my body that bounces off the muscle and fat tissues and it can read the difference between them. Apparently i scored excellent in that!! 21.2!!!! She said that the range for average healthy people is 21 to 32? I might have remembered that wrong, but i know i was right there on the border!! Which means i have a lot of muscle tissue in there! whoop whoop! That made me excited and encourages me to keep on doing what im doing! Next she had me warm up on a treadmill for 5 minutes, just walking a nice easy pace. then we went through each station. I did push ups, walking lunges, this strange pull-up sort of exercise, squats, crunches, reverse crunches (I’m not sure what they are really called), and holding the plank position for as long as i could. It was really fun actually. Some were easy, and the others… not so much. lol! but, overall she said my form was great and it was obvious i knew what i was doing. Which is good, so that way we can jump right into the training. I told her i wanted to work on toning up, and getting arm muscle definition, strength in my core, and just slimming down a teeny bit. So mainly my goal is working on strength training progression. I’m so excited to get this going! I’m able to go 3 times a week, for an hour of one-on-one personal training for an entire month. Hopefully ill get excellent results, as ill finally have someone telling me exactly what i need to be doing. trying to set a regimen on your own can be difficult with all the conflicting information out there! So, yes! consultation is behind me! and day one starts 7am Tuesday morning! She gave me a journal to record my meals, food, supplement, and liquids intake. I told her i was vegan and she seemed interested in having me tell her more. And after going through a typical day step by step of what i eat, she told me that i seem to know exactly what it is i need to do! so great!! everything seems wonderful and im excited to get this going! Hopefully this will help me get my daily routine going!! Anyway, time to open the office!! Have a wonderful, healthy, fabulous day!!!