near death experience

It's so late!! But I promised I would do this every day for 21 days so here I am!
(if you're lost start with this blog HERE first and hi!!!!! (this is a big SMILE & wave from me to you))

My husband and I do this Smart Success course together Tuesday evenings so that came first. =)

 DAY 2 of the no processed sugar in the books... well except for my husband telling me to try this new coffee flavor.... he put Baileys in it.... I was so mad at him! Not only because that is probably one of, if not my very favorite drink but also because it's only day 2 and he goes and does that! Alcohol has so much sugar!

But don't worry as soon as i sipped it I stopped and punched him in the stomach making it spill all over him.... true story.

I also had a near death experience this morning here is what I wrote spoke to my phone as soon as I came home while I was shaking like crazy and trying to catch my breath:

I think I might die right now. I can barely breathe my heart is ponding so hard.
I just ran a half a mile then 10 hill sprints.

WHY you ask.... 

I asked my son what workout I should do this morning out of squats, hills or go run 4 miles. 

He said, "well mommy you "WILLY" need to run the hills like a million times."

Me, "but Wyatt that's an awful lot of times! I don't know if mommy can do that."

"Well ok mommy, how about a hundred?"

I just looked at him with an evil glare. 

Then he held up his hands and said,"ok . fine.....than THIS many!" (10)

"Deal!"

Man I'm out of shape! (<--- Did you totally picture Olaf when you read that? If not then clearly I've seen that movie WAY too many times!)

 I can't even tell you how exhausted I felt from that workout... however... I loved it secretly even if I really thought I was about to die... like really die.... it was that hard for me. 

I hope your morning was better than mine ;-)

Breakfast: Was in a rush after almost dying that I didn't have time to eat my eggs before a business meeting so instead I ate a Quest bar and coffee on the go!

I can't believe these bars only have 1g sugar in them! (YAY!!!)

Lunch: I ate my eggs with a sweet potato... I really need to learn how to take food pictures because well.... just look this was my lunch... its looks like vomit but it's seriously awesome!

yeah....it looks nasty.... sorry about that. 

Snack: Big handful of Almonds (raw) and blueberries

Dinner: These awesome crackers from Costco & tuna w/ mayo & mustard

again with the horrible food pics.... 

Then my beautiful cousin talks me into going to take a spin class with her tonight... my old one I used to teach.... I did it. 

I miss teaching spin SOOO bad!! 

Anyways I was burping up tuna the whole time... possibly not the best pre workout meal.... yuck! (TMI??) 

Dinner #2- Tyson Panko Chicken tenders, broccoli & baby carrots... yes I know the chicken is processed BUT remember I said if its has 2g or less of sugar then it's not off limits just yet.... well this had only 1g and it was yummy!!

Except... I was so sad....BBQ Sauce was not happening! Sweet Baby Rays, That stuff has 16g sugar in a serving! No thank you! Pass the mustard please!

I only ate 2 tenders

I finished the night with a half pomegranate.... I seriously wonder if anyone loves this fruit as much as I do... I love love love it!!!

I am falling asleep writing this so please excuse the misspelled words and run on sentences.

All in all a pretty solid day sticking to this..... 19 days left!! (whoop!)

Oh about those measurements... I forgot!

However i DID take the body pictures... I don't think those will make an appearance just yet... I may be a little bit nervous to show those babies to you... Maybe tomorrow....

Ok bedtime!
love you all and your support!!! Remember it's never to late to turn your life into a healthy fit and fabulous life... if you take it one small step at a time,

XoXo,
Lallenia

YUMMY "cookie" recipe and Chest workout video!

Ok so I for some reason didn't get this posted last week BUT I did write this last week! I just made this video and AMAZING  recipe I added in here for you so  enjoy! =)

11 weeks away! It seems so far yet SO close!!! 78  days away.... ( it's really 74 days away today)

(In case you're confused as to what I'm doing read this blog first )

It has only been since Monday, August 13th that I have kept my nutrition within a certain amount of Calories, Protein, Fat and Carbs.  (I am to aim for 2,029 calories, 67 grams fat, 190 protein and 167 carbs)

I cannot even begin to tell you the difference i am feeling in my body. It doesn't necessary LOOK different (I don't see it yet) but it FEELS different. I feel stronger and tighter, yes even during that time of the month... because I know you were wondering! ;-) OH before i forget I'm going to get measured this weekend due to girl time last week  we postponed it but yes I WILL post the results =) 

Here's the deal since I am a fitness trainer and have always had self image issues... weird combination right!?!? I pay attention to the small stuff. The difference is... this time it's not the scale I am focusing on, for once it is the way my body feels, looks, how strong i am getting, how food reacts to my body, and how my attitude is.

I am focusing on the positive changes, tracking my progresses in my workouts, nutrition and I have a realistic goal ahead to strive for each week. I understand this is not going to happen over night and I have to work to reach these goals. As I said earlier I may not SEE the changes yet but I know with time they will happen as long as I am consistent and persistent. 

A really good friend called to tell me congrats and how excited she is for me to take on this challenge.  She is so encouraging and refreshing!! She also reminded me about the compound effect.

When I train clients and teach boot camps people are always wanting to get results instantly. If they do not see them within a week or two they get discouraged and quit. What many people do not realize is to get results in fitness and health really is a compound effect.  Compounding means adding things together to get results over time.

 Just like saving money... you cannot save $1,000,000 overnight  (if so PLEASE PLEASE teach me!!!) You have to make deposits each week and watch your bank account grow if you make bigger deposits then you will see it grow faster than if you make smaller deposits..

This applies to your fitness goals... all of them.... to get faster, stronger, lose weight, gain weight, you have to make those small or big changes EVERY SINGLE DAY that will help you reach your goals in order to make changes. If you want to see results faster than you need to be willing to work a little harder, change habits and lifestyles faster also. If you just want to be healthy then start with the little changes first like logging your food and walking every day.

I can tell you overcoming my bulimia sure as heck didn't happen over night either and it is something i STILL am learning how to deal with. It's all about making positive and constant changes that have gotten me to where I am now and will help me further my progress even more in my recovery and in my fitness lifestyle.

Right now i struggle with the fact that I FEEL stronger than I ever have but do not see my muscles growing and developing the way I think they should. I have to keep reminding myself this is because I have not been lifting like this CONSISTENTLY for long periods at a time in order for my body to react. Also because i was not feeding my body properly in the past....IT TAKES TIME and the RIGHT FOODS. (and it is ANNOYING!)

So i have an AMAZING  "cookie" recipe I made this weekend... yes it's MINE I made it from my own little brain and it turned out AWESOME! I was so excited!!!!

A GREAT Pre workout or early morning meal with coffee.... YUMMMMY!!!!!!!!!!!!

Chocolate Protein Oatmeal Coconut Cookies

2 ripe bananas mashed until creamy

1/2 cup Crunchy Nut Butter

1/2 cup unsweetened apple sauce

4 tblsp unsweetened coconut flakes

1 1/2 cups quaker rolled oatmeal

3 scoops rich chocolate whey protein

2 tsp Vanilla flavoring

2 tblsp cocoa powder

*Optional* (I used these for one recipe but not the other)

1/4 cup chopped nuts

1/4  cups dried fruit of choice

1/4 cup carob chips
stevia to taste if want sweetener

Pre-Heat Oven to 350 degrees

In a large mixing bowl mix the mashed up bananas, unsweetened apple sauce, coconut flakes and nut butter. Then add chocolate protein powder, oats, vanilla flavoring and cocoa powder. Mix until completely combined. Then add optional items if you wish.

Let the dough rest for about 5-10 minutes then using a big spoon, drop spoonfuls onto wax paper. Should have about 12 cookies. Bake for 15-20 minutes or until crisped to your liking. These taste great out of the oven but even better the next day! 

Nutrition facts w/ out optional stuff:

Calories:180cal

Fat: 7.2g

Protein: 13g

Carbs: 18.1g

AND guess what else i did! I video taped a workout..... for some reason I am weird about posting my workouts but I guess in order to change and become better i need to step out of my comfort zone right? This is a day when I was mainly focusing on my chest. I sped the video up and condensed it because it's annoying watching those videos that take hours besides I know how busy everyone is. Please leave me a comment and let me know your thoughts!

Watching it, I realized boy do I have a lot of work to do still but that's cool because it will be fun to see my progress!!!!

Here ya go!!

Warm up:
Jump Rope 4 min
Band Pull Aparts 50 reps
Overhead squats 20 reps
Spider-mans 20 reps
Push ups with T-rotation

Workout:
1a. DB Fly w/ 20lbs 3 sets of 6-8
1b. Burpee Push ups 10 reps 5 sets (1st one was warm up)
2a. Bench Press 65lbs 10 reps, 80lbs 10 reps, 95lbs 5 reps, 95lbs 5 reps
2b. DB Seated Curls 20lbs 10 reps 4 sets
3a. Incline DB Bench 35lbs 4-6 reps 3 sets
3b. Standing curved bar curls 35lbs 10 reps 3 sets
3c. Med Ball alt push ups to fail 3 sets (12, 10, 10)
4. Knee Driver Push ups off bench 3 sets to fail (10, 10, 6)

Keep yourself Healthy, Fit, and Fabulous!!

*Lallenia*

Small successes will equal BIG results =)

Tuesday 8-13-12
Workout in the morning!
Preworkout was one of my homemade Protein bars and coffee...yum!!!

Shoulders are my weak point. This is due to surgeries on both of them. Left one when I was in Mississippi playing basketball. I went to catch the ball from a hard throw and my shoulder suffered a partial dislocation which resulted in surgery. Needless to say I stopped playing after that.
 The other was from slipping on a boot campers sweat 2 years ago where my shoulder slipped out in front of me.

You know, I used to feel sorry for myself but then I realized, No way Lallenia! This is a GREAT learning experience for you and especially anyone you train. I strongly believe the reason my shoulders were so weak (besides me breast feeding at the time of one of them which doubled my chances of dislocating it!) is because when I used to lift in High School no one taught me how to lift to strengthen my muscles, tendons and ligaments... it was all just lift as heavy as you can. No one taught me how to lift properly, and how to strengthen stabilizing muscles as well as my major muscles. I will not get too in depth with the muscles but as you can see in this diagram there are many little muscles that need work just like the bigger muscles =)

Shoulder and Arms 

I always start off my workouts with shoulder strengthening exercises.

Scarecrows are one of my favorite to start off with. 3-4 sets of 12 reps (Keep strict form at 90 degree angles in each arm.)

Supersets:

4 sets of 4-8 rep range

Clean and press 55lb x2, 65lbsx2

Upright rows 45lbs, 55lbs, 60lbsx2

Push Presses 45lbs, 55lbs, 60lbs x2

Lateral raises 10lbs x4times

Seated DB curls 20lbs

Triceps kickback 17 1/2lbs

Cable curls 50lbs, 60lbs

Triceps Press downs 60lbs, 70lbs 

Cardio was in the evening with 25min of sprints up my hill by my house =) Growing that booty baby!!! 

But oh man do I miss my running!!! Especially during this weather! Argh... it drives me nuts not to just go for a nice 4-5 mile run with a breeze and fresh fall smells.... I keep telling my self only 11 weeks! Another goal of mine is to run a half marathon so next challenge will be that =) 

I know my workouts aren't very exciting. Many people may be thinking oh she's a trainer I bet shell be doing some cool crazy stuff.... sorry to disappoint! The best way to build muscle and strength is through consistent training, pushing yourself to get stronger each time you lift (with correct form!). Yes, you can do that with crazy exercises also but I am not about to get injured again, my focus is to keep increasing my weights and intensity. You'll see... I'll get great results! =) 

My diet was pretty close to right on again!

I have been obsessed with sauerkraut, sweet potatoes and ground beef... YUMMY!

Seriously myfitnesspal is the BEST!!! (and free!)

Wednesday 8-14-12 

A day that started off on the wrong foot but had ended up making me proud. 

My alarm was set for 3:45am...I pushed snooze. Woke up at 4:45 just in time for boot camp. That won't be happening the closer it gets to Nov. 3rd don't worry! 

I did AMAZING with my nutrition and was craving a PB&J sandwich after my son had one this morning. So i had this along with a protein shake and it turned out to be the perfect little meal as far as fats, carbs, and protein!! I was EXCITED! 

What we have here is a PLAIN rice cake,
ONE tablespoon natural PB,
 ONE tablespoon sugar free preserves. Delish!

 I have been measuring out 2-3 oz of sweet potatoes because i love them so much! Weird I know but i really enjoy them with chunks of meat. I have found if I do a little bit at a time I get to have them 3 times a day opposed to 2 times. As it gets closer and if i am not receiving the results I am aiming for i will change it up to exactly what the meal plan calls for. Rice cakes are another option in place of starch. i really like them  for tuna! Quick, delicious and simple meal preparation, great for school/work. 

Ok so here's where it was rough... i already ate my post workout meal. My husband made a ham and cheese roll up for my son and him after he was off work. Then he had to leave because he had another call. My son asked if i wanted a bite I said no thank you. Then he said "my mommy need one,"... so I took one... then ended up eating the whole thing because he gave it to me.

 I know many of you are thinking and so what? Well, for me, recovering from a binge/purge type eating disorder that's deadly. I am one of those ALL or nothing type personalities, I started freaking out in my head. At that moment my brother walks in with PIE from Village Inn.... REALLY??? how does that work?? Of course he offers me some. I decline but then he leaves and puts it in the fridge.

Here i am stuck on the house with pie in the fridge and already "ruined" my dinner because it wasn't on my plan. At this point I am battling in my head and am nervous. I get up, open the fridge, pull the pie out and grab a fork. Open the container, took a look at the chocolate, caramel slice... and told myself... "you can do all things through Christ who strengthens you. Since you cannot seem to tell yourself NO or STOP then ask for help. Do this for the people who are cheering you on. Do not sabotage yourself just because you want the taste." 

Not kidding I said ALL those things to myself and put it away. I grabbed some jerky to snack on to keep my mouth busy but not add crazy amounts of calories.

I will tell you even if this seems like such a little accomplishment... it is these little accomplishments that will make the big difference in reaching my goals. Besides the final numbers for the day weren't all that bad. The ham and cheese wrap did not take me on a detour  where I couldn't find my way back.

I was only up 82 calories and my carbs were 30grams higher =( but I'll take it!
 Couldn't imagine what the pie would've made it! eeeeek!

Workout today was LEGS!

4 sets of 4-8... ok not for all of them but that WAS the plan. 

Squat- 95lbs, 115lbs, 135lbs x2 sets of 4. 

Backward lunges- 35lbs 8 reps each leg 4 times through. 

Wide leg Stiff legged Dead lifts- 55lbs... form focus 2 sets of 10 reps

1 leg dead lift- 55lbs 2 sets of 8

Then my husband came in and said let me see your squat. So I showed him my 135lbs 5 times. He said I needed to get deeper. SO i dropped the weight to 95lbs and did 2 sets of 10 deep squats.... lets just say my butt is numb as I type. I'm scared to wake up and move in the morning. I wanted to keep going but my legs were shaking. 

It was a little random because I was interrupted but I can't complain. He kicks my butt and knows how to keep me motivated. =) 

I went to bed tonight proud of myself for having control and confidence, instead of regretting eating a piece of pie or going back to old habits. I really believe you just need to tell yourself you can do it and believe in yourself no matter what your goals are. 

The take away for today:
Workout the stabilizer muscles... don't ignore the ones that assist the bigger ones or you're setting yourself up for injury!

You don't have to do crazy workouts to get awesome results! As long as you're getting stronger, have great form and are challenging yourself, that is what matters and you will get results.

Celebrate the small successes, when the battle starts in your head always listen to the side that will give you a positive outcome and help reach your goals. You do not want to live your life wishing you had control. It's up to YOU to take that control! 

Keep yourself Healthy, Fit, and Fabulous!!

*Lallenia*

Sorry For the Convenience!!

Watching people from all generations gather around singing and dancing like no one else is in the room is a truly beautiful site. That’s what my husband and I saw last night at the Paul Simon concert. Music so beautiful with every instrument imagined playing in the band. It was wonderful! Yes I am a bit of an old soul, one of the youngest in the room! 

Enjoying little things in life and having good health are what make a person truly happy. Without good health it’s hard to enjoy those little things like getting up and dancing at a concert, rolling around on the floor with your kids or grandkids, running up a flight of stairs because you forgot something and aren’t out of breath, playing catch with you siblings or friends, hauling laundry across the house without hurting the next day (or just being able to do it!), swimming in the pool without being self conscious, so many activities in life many people are unable to enjoy due to lack of physical fitness.

When we walked into the Qwest center last night and went upstairs to our seats it was busy!! People waiting in LINE to get upstairs…. But yet we were the ONLY ones taking the stairs!!! People were waiting in line for the escalator! It boggles my mind to see that!!! It’s actually really sad….

This is the sign someone needs to put up and turn OFF that silly invention!

Unless you are injured or handicapped there is NO reason to take that escalator or an elevator! Yes you might be winded the first time or two but guess what? Your body will adapt and it will become easier and actually help make your heart and leg muscles stronger!! Little changes like this into your daily routine can really help your fitness level and self-confidence! Don’t believe me? I challenge you to take the stairs EVERY chance you get until thanksgiving… you will find not only is it easier by then but you may even start to feel some leg muscles and walk a little taller!  ;)  

Fitness tips to incorporate into daily life:

• take the STAIRS!
• While waiting for food to cook do some push ups from counter top (keep elbows in!)
• Park farther away so you have to walk a little 
• During commercials of your favorite show see how many jumping jack you can do without getting out of breath
• Race your significant other or child to the end of sidewalk.
• Sit up tall when sitting... like right now!! (shoulders back, abs engaged!!)
• LOVE who you are and embrace the fact that you are made to move and use your body... if you need more help ask a fitness professional :) 

This is Brad's favorite song from Paul Simon!

I personally love this one!!! (gives me goose bumps!)

DON'T FORGET TO TAKE THE STAIRS!!!