Thursday, September 17, 2009

Day 25 of Day 84

FINALLY I got up by 5:15am. Got in that powerful back workout. I originally was thinking of doing an upper body/lower body split, but it feel so much better to totally exhaust one major muscle group at a time. So legs done; chest done and back done :) Three awesome workouts!! Tomorrow I am thinking cardio day. In the meantime, have to think about some super clean eating, so that I can fuel this body and get my energy back.

I was thinking about how many more calories I burn in a shorter period of time on the Cross trainer or the elliptical. I WANT ONE!! I think I am going to start pricing things and maybe hint for one all the way to Christmas ;)

Wednesday, September 16, 2009

Day 24 of Day 84

Some how I managed to turn off my alarm clock when it went off at 5:15am and was waken at 7:25am by my 3 1/2 year old. Needless to say, any of you that know my daughter this was not a calm wake-up call :) So I felt pretty disoriented as I walked the dog and had a quick protein shake with 1/2 a banana and was in a rush to get somewhere at 9am. Well all was accomplished and I got in my Chest workout along with cardio by 2pm. My head hurts a bit but I am taking the day in strides and hoping for a better one tomorrow.

I think going on vacation and indulging in a cup of coffee a day has got me going through withdrawal, which for anyone who has tried to go off of caffeine can be rough. Although there maybe some benefits of caffeine, there are sure some more negatives that generally makes me stay away. But after a few days in Vegas and only having one week to see it all with my daughter and husband, the lack of sleep it was the only way to get in my powerful workouts in. Now I am paying for it. I just have to stay away and just indulge in the green tea instead and stay away the coffee beans

Tuesday, September 15, 2009

MAJOR CATCH UP: Day 13 - 23 of Day 84

So vacation was a blast and I did not miss a beat with the workouts, even if towards the end of vacation I had a few cheats. Just one cheat meal of BBQ chicken pizza and my treats/cheats where a handful of popcorn and some M&M and another day night I had some frozen flavoured yogurt which was worth every calorie. So overall I did not over indulge and did really well. So well that even after a week in Vegas, I gained only 0.4lbs. That's right and am I proud. Usually I come back with a 3-5lb weight gain, so not even gaining a 1/2 a lb is a big accomplish for me. I had tons of energy due to clean eating and keeping up with my fitness regimen. In fact, I worked out 6 days out of the 7 full days I was there. Yes "6" not a typo.

This is what my week looked like:
Sunday: Lowerbody & Cardio
Monday: Upperbody & Cardio
Tuesday: Cardio & Abs
Wednesday: Lowerbody & Cardio
Thursday: REST
Friday: Upperbody & Cardio
Saturday: Cardio
Sunday: Rest
Combined I burned just over 2800 calories.
So there you have it -- still on track.
As of for Day 22 and Day 23:
Yesterday was a rest, even though that was not the plan. I believe that the time change from Pacific Time to Eastern Standard Time hurt my energy levels a bit and at 9am I was just getting out of bed. Today on the other hand I was downstairs working out at 6am. Great powerful Leg workout and 40 minutes of HIIT on the treadmill. Feeling great and plan to go all the way to Day 84 with great results, consistency and determination.

Thursday, September 3, 2009

...Almost Day 12 of Day 84 ......

Boy can I tell I am going to have a tough time tomorrow morning. I am having such a hard time falling asleep last night and am starting to wondering if the low carb diet today had something to do with it? Well let's just say I got up, took a look at my biceps, triceps and calf workout and did so eating a yellow plum. Did not help - so I decided to chew on some gum. I did not feel hungry at all -- and it is not like I just needed something to chew, just thought I would. No reason to my madness.

I was reading My Sister's Keeper upstairs and this started making me think about how grateful once again that my daughter is healthy, energetic and full of live. Than I started thinking would I go to the extremes that these characters did in this book to keep their daughter alive, but jeopardizing the life of someone else, which also happens to be their child? I should hope not - in fact as I was reading the first dozen pages I was actually in shock that any parent could put through someone they loved in that situation. Of course, I want to go on, but for those of you who would prefer that I did not say anymore I won't :) But maybe, this is why my mind is racing and still can not fall asleep.

Than I started thinking back - what did I have do drink with dinner? Usually water - but today since i had egg whites for dinner, I decided I would have some tea. Organic decaffeinated tea -- very soothing. So could not be that ....Could not have been the cherry tomatoes or the asparagus. So still unsure.

I did not take a nap, same routine tonight -- no TV was left on --- I was not on the computer --- nothing is rattling in my brain because of family --- maybe it is that darn book. I hope not, because I can tell it is going to be an excellent read and well I have held out on seeing the movie, so I have to read the book. Yes must be the book. Now how do I solve this one? I want to read it. OK second attempt at sleeping.

A little something .......

I came across this picture today which was taken August 1st '09 at the beach with my daughter who is 3 1/2 years old. I was thinking how how much she has grown and how much I have grown as a person overall since this little creature joined my world. Now I feel like it is her world. She gives me strength to do more, be more and give more.
The other day I was thinking about how much I give and how much I sacrifice as a mom, as a wife, as a sister and sometimes as a friend. And it occurred to me, that this is what makes me unique, this is what fulfills my life and this is my purposes. But my purpose is also to take care of me. Without taking care of myself how can I support others. How can I encourage others to follow their dreams, be the best persona they can? I can't. If I am not 100% true to me and my needs, and prioritize my life, than those around me suffer. And what I have learned and what is so true is "If mom is not happy, nobodies happy". SO TRUE
So I am trying everyday to be conscious of my needs and the needs of those around me. I am grateful for what what other take for granted sometimes and even though I now I am not perfect, my life is not perfect - it is up to me to help mend and shape the "me" I want to become, both mentally and physically and sometimes even emotionally.
I encourage you all to do the same :D

Day 11 of Day 84

With no commitments to walk the dog - I was able to get to bed early and up at 5am with ease. The agenda was small muscle groups - but I though why not a big muscle like my back and shoulders. It was thought - but I accomplished it along with 40 minutes of cardio, burning over 500 calories in 90 minutes. And yes I got in the ABS. What a productive morning :) And only 2 more sleeps till Vegas.

Tomorrow biceps and triceps are on the agenda along with some cardio.

Eating yesterday was right on and today I am right on track. This is what my meal plan looked like: M#1 oatmeal and 1 serving of whey protein DONE; M#2 whey protein and a pear DONE; M#3 chicken, yellow peppers and onions DONE; M#4 and Meal#5 to follow but the plan is: whey protein for meal #4 and M#5 egg whites, 1 whole egg and sprout bread. Adding that extra serving of protein is doing wonders for my energy, so I am going to continue that. I figured when I am on vacation I can still do that with ease with a whey protein drink. In control, baby, in control.

Wednesday, September 2, 2009

DAY 10 of Day 84

I was up at 3am this morning after our puppy was started barking that she needed an outdoor break. Needless to say getting up at 5am just was not in the cards. So I slept in till 7am when my daughter came into my bedroom and joined me on the bed.

So the day eating wise has been going great even if I missed a workout. In fact eating clean is that much more important because of missing my cardio session. Tomorrow is a new day and I will get in cardio as well as shoulders and the dreadful abs. Yes it will get done.

The dog is gone till we return from vacation. The breeder lady that we wanted to use is leaving to a Sheep Herding thing tonight which means DH will be bringing her. I am actually looking forward to cleaning the place without having to look over my shoulder and see some new paw prints :D It will give me a chance to pack without worrying about our puppy and my daughter, together ALONE LOL. So lots of stuff to do in the next 2 full days and working out MY FIRST PRIORITY along with food prep so I will be energized for my to do list.

Tuesday, September 1, 2009

Day 9 of Day 84

So 4 more sleeps to Vegas and I want to PACK NOW!!! But I want to minimize how much I bring and if I do it now I will end up with at least half of a wardrobe I will not wear. Besides if I bring so much clothes how can I justify shopping LOL Well most of my selection will probably be some Fall clothes and well Madison has out grown everything :)

Although I had planned cardio and abs I felt like lifting heavy so I did legs some light abs and some serious HIIT cardio on the treadmill. Great burn, great sweat. Eating has been spot on and I added in an extra complex carb because of my intense leg workout. The scale has been looking good, measurements are good and well I am still looking for a smaller, more defined waistline. But I hate doing abs. I get in a few sets and I am just spent. Well I will have to keep the clean eating in the agenda and hopefully the abs will come -- but I really need to strengthen my core. Plan of attack tomorrow is WORK THESE ABS!!!

Jumped on the scale today and it read 102.2lbs which is not very motivating as I am within range. To really see the changes I have to seriously take measurements. I should do that every week or so. I'll have to dig out what my measurements where about a week ago, I am sure I wrote them done somewhere. My goals in term of measurements are as follows .... waistline closer to a 23" waistline, 18 1/2 inch for my right and left thighs --- oh yes and the hips, 33" would suit me just fine. :D I am horrible of taking upper body measurements because I never seem to measure the exact area. Oh well lower body focus it is.

Now to continue on my day with clean eating.

Day 8 of Day 84

Day 8 - Monday August 31st. Got up and got in a powerful Chest and Back workout and really focused on clean eating. Low and behold, made it through the day with a few cravings, but nothing I could not pull my mind from. Good relaxing day overall and some how I managed to kick back and read a bock while my daughter played in her toy room. She later came to sit with me and we both passed out for an hour. A nap mid-afternoon. PERFECT :D

Monday, August 31, 2009


5 more sleeps till Las Vegas :) Spent some of the weekend making arrangements or a rental car, printing out some savings for our trip at places like Plant Hollywood and Harley Davidson. I'll make that a cheat meal of burger and fries. LOL Well probably not -- but I am sure DH would love that :) I am going to enjoy vacation but it is not going to be about the eats. No it will be enjoying the look on my daughters face as she sees the Treasure Island shows, the water dancing to the music at the Bellagio (I think), the Volcano's, the talking statues at Cesar's Paris and maybe a kid friendly show. S0 looking forward to so many aspects of this trip. I can not wait!! But before I get into vacation mood I have my workout week planned and especially the eating :)

MONDAY: Chest & Back
TUESDAY: Cardio & Abs x 2
THURSDAY: Biceps, Triceps
FRIDAY: Shoulders & abs
Cardio all 5 days.

I am going to keep a similar schedule while in Vegas but maybe only get 4 workouts in - all focusing on strength training and cardio for at least 20 minutes. I figure tons of walking through out the week will keep me in check anyways in burning the extra calories.

Now let's see what the week brings :)

Sunday, August 30, 2009

Days 6 & 7 of DAY 84

Saturday and Sunday were rest days for me and the eating was very good for a weekend if I do say so myself. I did have some banana chips and a handful of chocolate cover almonds. All in all a great weekend for eats. Late nights watching movie prevented the workout I wanted to get in on Sunday. My week is planned with eating and workouts -- just in time for my Vegas trip. Going to be experimenting more with lower carb days. Not low -- but lower :)

Friday, August 28, 2009


At first I hit the snooze button ...... asked my dear husband to take the dog out and went back to bed. But not for long. Not sure if it was the noise that was going on down in the kitchen, cupboards closing - pots banging or the dog barking. But I quickly got out of bed, brushed my teeth, had a sip of water and fully dressed to workout made my way downstairs. All the way downstairs to my treadmill. I figured, could not sleep - completely awake, why waste it - just get up and move.

And that is what I did - 1 full hour of moderate steady cardio, burning 339 calories. 40 minutes on the treadmill working with different inclines and on the bike for 20 minutes. Good resistance, good sweat.

Food has been bang on as well today. Fighting the urges to head to the local Bulk Barn on an hourly bases and even after dropping my daughter at Day Camp I thought about it half a dozen times on the way home. Should I do it? And maybe if I knew 100% that is was open that early at 9am I just may have made the trip. But I did not - and I found an hour later, a sweet refreshing gala apple and 3oz of cooked grilled chicken breast with tons of water did the trick. So still fighting -- but bedtime is just around the corner .......... I think I can muster the will to stay the course.

Thursday, August 27, 2009

Day 4 of Day 84

MORNING OF DAY 4: This week has been a trying week and I have been trying to be optimistic and get in those powerful workouts. I was up and doing shoulders and triceps this morning along with my regular cardio session. I am completely PMSing -- I can feel it which explains why I can not stay focused, feel like I want to eat everything in the pantry. The plus side is of course that I have no crap in the house. I do have some organic flour mix that would allow me to make some yummy carb filling waffles - some organic syrup. But too much trouble and it gives me an opportunity to think twice about doing it. Which is a good thing :D

So here I am at 10am and my next meal is 30 minutes away so I am drinking some green tea. So I am hoping blogging will help and aiding my body with some great antioxidants. I am holding strong LOL

Wednesday, August 26, 2009

Day 3 of Day 84

Well that good night sleep did not happen, but I made up for it with a nap today. A 45 minute power nap made me feel better and my evening is not dragging so much. I got up at 5am took the dog out and went downstairs. Got on the treadmill for 10 minutes and than shut it off. Just was too tired and after 3 days of heavy lifting in a row I could feel like I was just doing more harm than good. A quick stretch and I was back in bed till 7am. Not the most restful sleep but I had the luxury of relaxing for a bit after dropping my daughter of at day camp.

Took advantage of some time to do some laundry and took the dog out for a nice long walk. Cleared my head a bit and once the clouds broke out it was really nice. I am hoping I find the energy to get in my workout tomorrow AM. I figured shoulders and triceps -- and at some point I need to get in some abs.

Eating today has been great and my cravings are back in full force for carbs - so instead of fighting them I have enjoyed some clean complex carbs like rice and yams and loaded on some extra veggies especially carrots. Something sweet -- but not a chocolate bar :) It is a start.

Tuesday, August 25, 2009

Day 2 of Day 84

So today marks day 2 and what a powerful day it was. My leg workout was great this morning along with 35 minutes total of cardio. As I started my 10 minutes warm-up on the treadmill, I started questioning myself whether or not my legs had it in me today. But around the 7th minutes they started feeling warm and limber and I knew that a heavy leg workout was in the cards. And strong it was!!!

Eating was great and kept it clean. Made my extra lean turkey patties and really enjoyed those as Meal#2. Meal #1 was egg whites and plain oatmeal. Had a serving of strawberry whey protein with 2 teaspoons of peanut butter for Meal#3, while at Meal#4 I had a couple of plums and tried mixing cabbage in with my egg whites -- quite good. The plan for Meal#5 will be chicken and vegetables and maybe juice some them in my juicer. Nothing like a refreshing home made juice to get in those extra antioxidants in along with some energy. On to day 3 tomorrow -- and tonight will be a great night sleep.

Monday, August 24, 2009


So the day has come to an end for me and my workouts have been intense. Did I say "WORKOUTS -- plural?? You bet I did. I figured this would be a good week to get in some extra cardio in and start burning some fat and get a leaner and more defined midsection. My abs are lean, but I want leaner and I want a more noticeable waistline.

I figured with my daughter at day camp from 9am-noon, I could get in that extra cardio session of 20-30 minutes of HIIT in there along with my regular 5:30am strength training and cardio workout. We will see how my energy fairs and today was not so bad. I did have to have a cup of green tea around 3:30pm while I read a book and took a power nap for 30 minutes. But overall not bad. My legs are feeling tight and I can tell I have worked them along with my chest. Not to mention my back and biceps are still pretty sore form yesterday workout. So my upper body is tight and my lower body, specifically my quads are feeling it too.

My eating today has been great eating every 3 hours and keeping protein high and carbs fairly moderate. Tried a new recipe today and it was great, certainly going to be one of my favorites and one that I will enjoy a couple of times a week. All my food is prepared for tomorrow and I am feeling in control. Not sure what tomorrow will bring and doing legs tomorrow maybe suicidal but we will see how tomorrow plays out. I will probably stick to my regular leg workout and forgo my 2nd cardio session. Keep it simple and light. 4-5 exercises, 3-4 sets of 15-20 reps.

One day at a time. One day at a time for real progress.

I Just Can't.....

I just can't seem to stick it blogging daily or even on a fairly regular bases. What is up with that?

I have decided to give myself a 12 week challenge - and really experiment with some new exercise routines and experiment with new macros and see how my body response. Keeping track of how I feel and how I look will be key and well just going to just be more accountable. I mean I have been for months, working out 4-5 times a week. Hitting every body part once a week and cardio 4-5 weeks as well, generally lasting from 30-40 minutes.

So what is different now? Well I am going to really try to manipulate my physique and be on top of it. I workout hard and now I am going to clean my eating and work even harder at getting a greater physique. One that I can be proud of. Mind you - I am very proud of how I look now. My arms look great, even in tank tops. My legs look good in short shorts. Of course I think my quads could look leaner, but I am working on that. A work in progress.

So now to commit to blogging daily and really focusing on calculating my macros to fit my strength training routines and gadget my mood. Vegas is just around the corner, and of course the countdown is still on, but I am going to take it beyond vacation and beyond my week away. I am giving myself 84 days -- 12 weeks to get into top shape. Here we go :)

Saturday, August 8, 2009

Day 2 P90X

On to day 2 of the P90X. Well technically Day 2 is Plyometrics, but seeing as I did not get Abs in yesterday with Chest & Back, I did them today. I will probably have to modify the Classic workout, and will probably go Lean in a couple of weeks, just to keep it different :)

So good ab workout and I must admit I was surprised how strong my core is. After abs for 15 minutes and some stretching I moved onto my 45 minutes on the bike and pedalled for 16 1/2 miles varying the intensity. Awesome workout and this body is ready for a much needed rest day.

27 more days .......

Friday, August 7, 2009



I am not a DVD person as most of you know, but this is one DVD I just might recommend. Actually I would definitely recommend and I just did one workout of Back & Chest. POWERFUL!! I was so pumped and enjoyed every minute of it. Chest and Back today burning over 200 calories and than onto some cardio burning another 280 calories. Powerful day for me today!! Tomorrow the agenda is to do Abs Ripped X. Sounds intense and I am sure it will be. This is the FIRST TIME EVER I have been pumped about doing abs. :D

I have no doubt in my mind that with a tightened diet that I will be impressed with my physique and what my body can do.

Thursday, August 6, 2009

Day 29 - LEGS

After a restful day I woke up this morning to the feeling that today would be a good idea to do LEGS. And work them I did. Made sure to get some moderate to intense cardio with Interval Training for 30 minutes. PUMPED!
I have a shopping list of all the things I need to really tighten up my diet - full of colourful vegetables and fruits, lean meats and complex carbs of brown rice, brown pasta, red potatoes and yams. I also have some legumes on the list such as red and black beans along with string beans and chick peas. I can not got wrong if I am fully prepared.
I go in my P90X videos and I think I am ready to give them a try. Ease into, as DVD are generally not my thing. But I found a cheaper DVD set at and figured what the hell. I am never going to know, unless I try it. So tomorrow a.m. that is the plan.
Well off to eat meal #1 of egg whites and natural organic oatmeal. Yum :D

Wednesday, August 5, 2009

30 Days of Strict Diet & Exercise

Just thought I would load an update picture of me in my new bikini at the beach the other day, just for fun .......... That being said, I am not really happy but I have looked worse, more importantly I have looked better and that is what I am striving for.

OK -- my own self challenge is under way. And although my eating and exercising has been great I figured.... let's tighten it up a bit. On the ball today and will continue on with tomorrow. Monday was Back and Biceps and yesterday was Abs and Chest. Today is a designated day of rest but I am ready to get in a workout tomorrow and focus on getting to a better me. Tomorrow will be legs, cardio and abs. Thinking powerful workout for me -- early AM please :D

Friday, July 24, 2009

43 more days ........ Legs & Shoulders

Today I headed downstairs for cardio which turned into a leg and shoulder workout. Hmmmm how did that happen? I find that I love lifting!! I mean really LOVE, LOVE, LOVE it!! So just going downstairs for cardio was just not going to cut it for me today. :D I did get in some cardio as well and I was feeling pumped burning almost 500 calories.

I took a good look at my physique today as I was thinking I want more. I want more definition -- and what i want less of is fat :) Don't we all? So I am really going to tighten up my diet. I mean less than 6 weeks till vacation right? I can do it -- just have to stay focused and be prepared at all times. Occasionally I have a protein bar when I am on the run, but I am finding that they may be hindering my progress. They make me feel bloated and within 30-45 minutes of consuming one I don't feel so "light". I get that bloated feeling ..... so have to prepare myself really well when I head out. Have to pick up some smaller containers to help with this and really make some extra food.

Well off to get some tofu recipes to try out. I have some firm tofu that I have to prepare. This will add some variety to my diet and some flavour!! :) All about the spices.

Thursday, July 23, 2009

44 days ......

Today I was up at 5:30am and was downstairs pounding the treadmill for my 15 minute warm-up jog before doing biceps and triceps. After my strength training routine I did another 15 minutes of HIIT on the treadmill, followed it by abs and than 20 more cardio minutes on the bike. Steady and moderate on a good resistance. 500 plus calories later I was doing some good deep stretching.

I was looking at getting the P90X program. Quite honestly I know the change of pace will do wonders for my physique, but spending the $$ on it right now is kind of tight. Than there is the fear that I will not use to it's fullest. Not because of time, but well DVD and I don't do really well. But getting out of my comfort level and working at someone elses pace would be EXCELLENT. Not sure if mentally I am up for the challenge. That pisses me off a bit. So I will have to thing long and hard before I make that kind of commitment where money in concerned. I wish I knew someone who would be willing to burn me a copy.

Decisions, decisions ..........

Wednesday, July 22, 2009

Still counting ....... 45 days till VEGAS

45 days .... and still counting down. I am still right on track with workouts, just trying hard to get the eating and macros under control. And it will happen :) Monday and yesterday were great, until I decide I just had to have Chinese. And Chinese for dinner I did. Well lets just say this morning it was hard to get out of bed for my workout. Was probably a combination of my strict leg workout and my poor dinner menu.

So today - cleaning up 110% and on track and will continue to do so. So back to blogging daily about my workouts and my eating. And it is going to happen. Vegas may not be a "bikini" vacation, but I still want to look hot in shorts and by the pool with the rest of my beautiful family :D

So here are my workouts and my plan for the rest of the week:
Monday: Chest & Back
Tuesday: Legs & Abs
Wednesday: REST
Thursday: Biceps, Triceps
Friday: Shoulders, Calves & Abs
Saturday: Legs
Sunday: Day of rest from Strength training but will try to get some HIIT in there. Maybe a long moderate/steady cardio session.


Monday, July 20, 2009

Still here ........

Still here :) I have been busy with workouts, enjoying the weather and the new neighbourhood with my daughter and just enjoying the summer. Weather is not the most promising each and every day, but we do the best we can. This weekend I have given myself way to much lee-way in terms of eating. Well mostly Sunday -- but hey it was my birthday :D Yes I celebrated my 29th birthday for the 4th year in a row. ;)

Dh got me an awesome ice cream cake that I had 2 slices off and with the Chinese food, well lets just say I was pretty full and happy. I enjoyed my day and now back to getting in top shape. Vacation is in 7 weeks and I am back to mapping my workouts again. This morning was chest, back, some light abs and 40 minutes of moderate cardio on the bike.

The scale is nicely tucked away. No point in upsetting myself with the 2-3 lbs I know I gained from yesterday. And I am perfectly OK with that because by the end of the week they will be gone and I will have my momentum back. No worries. When my eating is clean, everything is all right in my world :D

Friday, July 10, 2009

Pushing .....

Today I went down for my 5:30am workout and I was just not feeling it. I warmed up for 10 minutes on the treadmill and seriousily just felt like I was going through the motions It was making me sick!! So I went along and did my chest and back workouts as outlined and I though I have to heat it up. So inbetween my exercises (after 4 sets) I jumped on the treadmill and jogged for 2 minutes. Well that helped .... a little.

I certainly was not tired, had not problem getting out of bed and yesterday I did not even workout, so what is going on?! It could not have been that I was tired of this routine, it is brand spanking new!! So what is up with me? Is it because it is the end of the week? DO I have stuff on my mind? I did not feel like my energy was low -- just mentally I was not there. Well I keep working out until I GOT THERE! And I am glad I did because now it is done, and I can not feel like I "gave-up". And boy, did I not give up. Back and chest, 45 minutes later off combined cardio and I was done. Now that I have had my breakfast, showered and feel a little bit more refreshed I am not as angry. Just hoping -- it does not happen again.

I love working out and it has been a LONG TIME since it felt like this. I hope it is an isolated incident. Positive reinformcement needed :D I am accountable for my own actions; How bad do you want it? I want it BAD; I create my own destiny ....... Ok a little better :)

Thursday, July 2, 2009

Just one of thoses afternoons ......

Today is just one of those afternoons where the to do list keep getting longer, but you do not fell like tackling it. So I am surfing the net instead and decided to post this recipe I found on a follower on Twitter. Yes I am twitting :)

Take a look at this yummy, yet easy breakfast.
Protein Pancakes
• 1 Cup Oatmeal
• 1 Cup Fat Free Cottage Cheese
• 1/2 Cup Egg Whites
• 2 tbsp Fat Free Milk
• 1-2 scoops Protein Powder
• Fruit (blueberries, bananas) if you desire

1. In blender combine oatmeal, egg whites, cottage cheese, milk, protein powder, and fruit.
2. Blend until creamy, and looks like pancake batter. If mixture is too thick, add more fat free milk or water as necessary.
3. Heat griddle or non-stick pan on medium heat.
4. Pour pancake batter onto pan/griddle - cook each side of pancakes for about 4-6 minutes (depends on your griddle).
5. Take pancakes off once cooked and allow to cool.
6. Serve with sugar-free syrup or your favorite fruit topping.

There are a couple of other breakfast recipes for anyone who is interested. Here is the direct link:

Saturday, June 27, 2009

Reflection .........

Today I took my daughter to see the movie “UP”. When I take my little girl to movies I like to find the moral of the story and talk to her about it. Not in great lengths of course, I mean she is only 3 – but some movies leave you with the realization even as an adult of hidden messages that can work as lessons for our children. Take for explain The Tales of Desperaux. It was about a little mouse so never gave up. Every now and again when Madison says “She can not do it” – I refer back to Desperaux and his never give up attitude and how this made him a stronger character. Something she can relate too.

So anyways back to the movie “UP” – I was very impressed with the story line and although we may all have our own interruption of the movie it certainly was a feel-good movie about inter-generational friendship and the importance of re-framing one's dreams over time. And for the first time in a long time, I was relating to a Walt Disney movie and I did something I certainly did not expect. I cried.

It reminded me once again of the happiness someone can bring to our lives and how relationship grow, how life plays out and when you think it is the end you can instantly be reminded that it is just the beginning. It reminded me that creating new adventures can build wonderful friendships. “Up” was a good reminder that when you heart is open, you can find adventures and friendships in the most unexpected places.


The last couple of nights I have been helping my hardworking husband put down the hardwood floor in the family room and I am glad to report that we are halfway there. We still have the hardwood to lay in the dining room and living room -- and the main floor and upstairs hallway - but one thing at a time right? I just want to be settled in completely but looks like it will take a few weeks to get there. In the meantime I will enjoy having our own space :D

This morning I was up at 6am and got in a great 30 minute HIIT workout. Felt great and I did some deep stretching. Had breakfast, jumped in the shower and checked out the movie times for "UP". Going to take Madison to watch that while DH is at work. I have packed a meal - as Meal#3 we will be out and about. I have no shame eating my chicken wrap at the theaters while everyone else is having nachos and popcorn and those insane big size skittles and M&M bags. I have some air popcorn popped for my daughter which I am taking with me. She does not seem to care what kind of popcorn she has - as long as popcorn is available during the movie :) I will have to bring her popcorn "UP" pail - can not forget that.

As I was putting away my summer clothes - I realize I have some cute short shorts, fresh tops that I can not wait to get into. And thankfully with some serious discipline I have been training hard in the gym and my nutrition is back in full force, so I do not have to worry about them feeling snug. This will be my greatest reward this summer -- along with wearing my bathing suit at the community pool while I splash around with my girl. Not worry about how I look - or feeling subconscious.

I had a couple of rough weeks while adjusting to my mom's stocked pantry and living back home -- but I pulled through and I am so happy I did or I would be not be able to enjoy those halter tops (my shoulder look great) or feel like my jean shorts are too snug or that my legs feel snug in my capris. No, not this girl!! I am going to keep going strong and keep changing my routine and sticking to clean eating. I am so blessed that with all I have learned as a NC I am applying it to myself as well as my clients :) YEAH ME!!

I do not give myself enough credit -- so I think this is very overdue. And so is a rest day - which is tomorrow, which I know I will need as their will be some serious time spent tonight and tomorrow getting more of my home with some nice rich looking hardwood!!

Thursday, June 25, 2009


So yesterday evening I started a new template for the next 3 weeks and put together 3new workouts, focusing on super setting. I even put a program for an extra shoulder day. Got to love sleek defined shoulders, right? Especially with tank top weather. My upper body is really coming along nicely and I am finding myself checking myself out in the mirror while at home. I am wearing a green tank top as we speak :)

So I have my plan laided out and spend a couple of hours in the kitchen today preparing food for the weekend. Nothing like a few bad meals on the weekend to hinder your efforts. Not happening to me. I feel so in my element now that I am in my own home. It may not be perfectly put together, still have some decor things to take care of, but we finally have our own space as a family and that is so key to my success. Feeling in control in my own home, my own kitchen, having my own home gym set up. My dear husband at 10pm put my bowflex together together. He would be disappointed to know that I stuck to the dumbbells today and my barbell. That's OK, it will be there for me tomorrow early AM. I am loving my AM workouts again, and having the freedom to run on my familiar treadmill is making my HIIT session intense.

So along with a new program I am going to switch up my meal plans and really start manipulating my foods to mirror my effort of strength training or cardio.

I am also being more active with my Nutritionist consultant degree from the College of Medicine and have been aiding some people in overcoming the own unique biochemical imbalances. I have a few people I am working closely with and many that I am helping answer questions and provide suggestions to finding a move balanced lifestyle. Such a passion of mine and I am so blessed with the knowledge and information, along with sound education of pro suing my certification. I am blessed to have the freedom and the time to do this while I am at home with my precious girl.

I need to reflect on what I am truly grateful. It is not all about physique, it is about balance. Finding the balance in my life - being supportive of myself, my family and friends.

Wednesday, June 24, 2009

Time is ticking away ......

I am losing track of days so quickly. The move went well and I did very little damage to my body, even with the Green Curry Chicken on Friday and the pizza slice on Saturday. By Sunday I was back to complete clean eating and have been there ever since. Not bad for a crazy weekend, moving and unpacking an re-organizing our lives. Quite proud of myself actually. I do not think I say that often enough.

On Monday I was back in the gym. My own home gym that is and it felt great. The new layout the, the new environment while I did chest and triceps - along with 35 minutes of cardio combined. My Tuesday AM workout at 5:30am was also powerful. Legs -- and I must admit my legs were already felling tight with all the lifting and going up stair all weekend. So it did not take much to exhausted them. I found that my butt felt tight so I skipped the treadmill work and did 35 minutes on the bike. Today was an off day. My body is still sore from all the heavy lifting and moving stuff, so I thought I would manipulate my diet and take the day off. So far a great week and I plan to finish as strong as I started :D

Thursday, June 18, 2009

Closing on our home today ........

.... and yes 78 days left. So tomorrow and the next few days, good clean eating will pull me through. I have to keep reminding myself of this as the gym will not be an option, well at least not for tomorrow. Which is fine. I need a day of rest from my conventional workouts. I did get myself to the gym and I told myself 35 minutes of cardio -- good stretching and nothing more. I stuck to it :) I am also going to start carb cycling which will help as my to do list gets longer and longer during settling in to our new place.

Movers come tomorrow around noon so I will access to my treadmill immediately. No fancy hook-ups their. I will have my barbell and my plated weights along with my bench, so getting in a chest workout either Saturday or Sunday AM will have to do. I will need my Bowflex assembles, but I will cut be reasonable, DH has to get 4 bedroom put together, hardwood install on the whole main floor (except for the tiled kitchen, eating area and foyer area), light fixtures, install curtain rods and well you get the picture. The Bowflex can wait :) I will just have to get creative and do some great compound moves, get my heart rate up and burning those calories. I am mentally prepared for the workouts and different environment than the gym. Looking forward to it actually :)

Now the food part. I have purchased some whey protein, will boil some hard boiled eggs, gets tons of fresh vegetables washed and lightly cooked to eat and a couple of cans of tuna with a few slices of sprout bread. I also purchased an electric kettle, so I can still get in my oatmeal. I have my griddle for eggs for the family...... I'll work with what I have until I can get a functional kitchen. The kitchen appliances will be the first things to get plugged :) I have this all under control -- RIGHT? :D

Wednesday, June 17, 2009

79 Day left ....

So the countdown continues and so do the powerful workouts. Today I did shoulders and worked my core. I also clocked in over 3.5 miles on the treadmill. My eating has been great today even thought it is only noon.

yesterday I had a couple of spoonfuls of cookies and creme ice cream from Baskin Robins. My husband and I shared a kiddie scoop and I was fine with the decision to have a few bites, so to speak. Today will be all about clean eating. With the move coming up, my food choices maybe a little limiting because we will not have our appliances till Friday, so I imagine a few take-out trip will be in order. I am thinking if I can prepare some items like tuna and whey protein for a meal or two, I can get away with not just sticking to big salad potion minus the dressing. I will make it work!! I have it :D

Tuesday, June 16, 2009

The Countdown Begins..... 80 more days

So I started with 100 days before our family vacation. And my workouts have been great. I have been making sure I work every body part once a week and getting in at least 4 35 minute cardio session in on average per week as well. My heart rate monitor is telling me I am burning baby - tons of calories. On average at least 500 calories in one single workout. This is working for me. But once I get back to the cleanest eating ever, I'll scale down on the time I spend working out by probably 15-20 minutes. Right now I am working out 80-90minutes per workouts, at least 4 days a week, and sometimes I get in that long cardio session for 60 minutes once a week. Burning 3000 plus calories a week is a lot, but I know I am over compensating for my less than perfect diet. But that will change.... closing on our home very very soon!!!

So yesterday at the gym was back and bicep day. I started off my workout with 20 minutes on the treadmill. Walking at 4.0mph for 2 minutes and than running at a speed of 6.0mph for 6 minutes. Than I moved on to back - 3 exercises, 4 sets of 15 reps. Biceps was 3 exercises - 2 sets of each for 15 reps. Than back on the treadmill for 25 minutes and alternated between running and fast walking.

Today -- Day 20 of 100 days.... I did legs, abs and cardio. Very powerful workout. I started with a 10 minutes warm-up on the treadmill and than moved to my strength training routine. I did standing squats - 3 sets of 20, 2 sets of 25 non-weight standing squats, 3 sets of 20 of leg extensions and finished leg curls with one set of one-legged curls. Moving on to seated curls and repeat exactly what I id for leg extensions. Moved on to stiff-leg dead lifts, 3 sets of 18, 2 sets of 20 steps up with DB, walking lunges 2 sets of 20 and can not forget those calves. 4 sets of 20 DB standing calf raises.

I was feeling good and even after all that leg work, I got back on the treadmill for 25 minutes. I am a sucker for pain!:)

Lost track of days.......

Yes it is true I have lost track of my days.... But the workouts are still coming on strong, each and every time. So I will have to recalculate how many days left till our family vacation. But my journey of course will not stop there. This is something I am committed to for life.

My food journals will start looking 100% clean everyday in the next week. I will have no temptations of chocolate chips cookies or trail mix. I will be eating more on schedule - every 2-3 hours consistently every day. The weekend will no longer be cheat meals (even if the portions are small), cheat meal will be just that 1 meal. As a good friend of mine calls it - I will have "ONE REFUEL MEAL" a week. Meal preps will be more consistent and I will no longer be asking the question "Hmmm what am I going to eat today?"

I would say my meals everyday are at least 85% clean, but I need that 100%. No bites, licks or tastes -- this will make my efforts at the gym, so much more rewarding when I slip on my shorts or put on my bikini.

My weight, with all the hard work at the gym as stayed consistent, but I know my physique could look so much better. Closing on our home Thursday, so by Friday night when my kitchen is in order it will be massive meal making time. I can not wait!!:) Being prepared, will take me far :D

Saturday, June 6, 2009

Day 8, 9 and 10 of Day 100

Paying a little bit of catch up here :) Been busy enjoying the sun, the city and my little girl.

Day 8 - Day of rest :)

Day 9 - was a long cardio day of 50 minutes. I did 30 minutes on the EFX and spent 20 minutes on the bike really focusing on my quads. Eating was a little off as I had a little margarita party, some lean read meat on the grill and some oh so yummy desserts. All about portion control yesterday and I did great. :)

Day 10 - Went to the gym this evening and I had a powerful Hamstring and calf workout. I did lying down leg curls, one-legged curls, barbell dead lifts, dumbbell standing calf raises and seated calf raises. Pushed through 50 minutes of cardio as well. I am on a role and I am feeling pretty good. I am enjoying how my physique is starting to look. Lean baby -- lean ;)

Tomorrow will probably be a rest day as I gear up for the start of a new week :) I am still doing a 5 day split, working 3-4 exercises per body part, 4 sets of reps 15-20.

Wednesday, June 3, 2009

Day 6 & 7 of Day 100

Yesterday I ha a powerful Quads, Shoulders and Cardio workout burning once again over 650 calories in just over 90 minutes. I 4 sets of 20 reps on the leg extension and squats machine and than finished it off with 4 sets of 15 walking lunges, doing DB calf raises in between sets. Than moving on to shoulders I did 4 exercises, 3 sets of 15 for each. They were burning!! Than if that was not enough I got on the EFX and worked a solid 30 minutes on my glutes and quads again. Today I am sore, and just squatting to go to the bathroom hurts. LOL Too much information, I know, I'm sorry. But I am not sorry about my workouts.

Day 7 - Today I had to modify my cardio to accommodate the soreness of my glutes. I did the bike for 30 minutes on a moderate resistance. Surprising enough my glutes did not hurt. The muscles were nice and warm from my chest and triceps workout today. For Chest I did 4 sets of 15 reps all using DB. I did incline chest presses, flies and regular chest press on the bench. For triceps I did a sorry excuse of 3 sets of skull crushers and could only do 10-12 reps. They were screaming. I than did 2 sets of overhead triceps extensions and finished it off with 3 sets of 12 dips. Powerful -- So powerful that after doing this routine, I did not know where do put my arms for the first 10 minutes of cardio on the bike. Do I let them hang low, do I grip the bike for dear life, do I just let them stay on my hips? Well I did a combination of all 3. Moving onto core after that for 10 minutes. Planks, back extensions, crunches on the ball and reverse crunches. I THINK I AM DONE!!

After my whey protein shake an apple, I took the longest shower and to my surprise I am no longer hurting. Looking forward to my official rest day tomorrow :)

Tuesday, June 2, 2009

Are You Aware?

This afternoon I took my daughter to the bookstore. I spent an hour in the self-help area of the book store. It was interesting how I found myself there actually after a blowout with my mom. I find that I am angry. Have I always been angry or are there circumstances that are not within my control that is making me feel angry? Well I am not sure - but I am going to search for the answers. While my daughter was in the kids session looking at books and grabbing about half a dozen for me to read, I started reading ....... I did not purchase the book, but I learned a bit and took out my palm pilot and make notes of an author that I wanted to follow-up on. And I have learned something that I wanted to share:

The Law of Karma

The Law of Karma: Every action generates a force of energy that returns to us in like kind. What we sow is what we reap. And when we choose actions that bring happiness and success to others, the fruit of our karma is happiness and success.

I will put the Law of Karma into effect by making a commitment to take the following steps:

1. Today I will witness the choices I make in each moment. And in the mere witnessing of these choices, I will bring them to my conscious awareness. I will know that the best way to prepare for any moment in the future is to be fully conscious in the present.
2. Whenever I make a choice, I will ask myself two questions: "What are the consequences of this choice that I'm making?" and "Will this choice bring fulfillment and happiness to me and also to those who are affected by this choice?"
3. I will then ask my heart for guidance and be guided by its message of comfort or discomfort. If the choice feels comfortable, I will plunge ahead with abandon. If the choice feels uncomfortable, I will pause and see the consequences of my action with my inner vision. This guidance will enable me to make spontaneously correct choices for myself and for all those around me.

I sat here and read this and re-read it and started to wonder how conscious am I when I make choices. Sure I think about my family and how my action effect them, but do I do the same thing for myself? And no, I don't. And I should -- maybe I would stop being so angry.

Monday, June 1, 2009

Day 5 of Day 100

Today I had a powerful workout at the gym :) I did back, biceps, abs and 40 minutes of cardio total. I just spent an hour and a half in the kitchen preparing meals for the week. I made orange roughly, bass, chicken breast, baked potatoes and brown rice. I pre-washed all my vegetables which included asparagus, broccoli, green beans, yellow waxed beans and a couple of beets. My apples and pears are washed along with a pint of blueberries. Yummy :)

I am on a roll and I am feeling pretty good about an awesome week ahead of me!

Sunday, May 31, 2009

Day 4 of Day 100

YOGA :D It was just like someone would have predicted. I felt light, balance and in balance. I tried to get to the gym about 30 minutes before the 11am class in hopes of working out a sweat before the class, but couldn't due to scheduling issues with my husband. Well it is probably a good thing I did not, because Yoga was certainly tougher than I thought. The balancing poses I found easier for me because I have fairly strong core, but it was incredible how important focusing and concentration was as well. The stretching and holding poses where more challenging and it was a reminder that I have to stretch deeper after workouts. I was in tune and harmony with my breathing which was so important and after the 1st half hour the class flew by. I was remembering the sequence to all the moves so my movements flowed, one after another.

The first 11 minutes of the class, I was wondering why am I doing this again -- but I know it was because I was feeling intimidate of the pace. Slow, so much instruction at first -- where is the burn? The sweat, I wondered? Well it came -- a different burn than doing High Interval Intensity Training or pumping iron - but it was there. Fantastic class and after it I was way to relaxed to get in that cardio session :D And although I did not burn tons of calories... I was curious wore my HR monitor (I burned 165 calories in an hr)the class was so worth it. You may find me there next week, same time, same place.

Friday, May 29, 2009

Day 3 of Day 100

Today was Chest, Triceps, Abs and Cardio day. WOOHOO:D I decided for the next 6 weeks I would really focus on buidling lean muscle and losing body fat. Figured the best way to do it this time around would be to workout 5 days on strength training and split up body parts, aiming for 3 exercises 4 sets of 15 reps: Chest&Triceps; Back & Biceps, Quads & Calves; Hamstring & Calves, Shoulders & Abs. I am hoping to through in abs twice a week but first I will see how I get through it. I will be cycling calories with low-moderate carbs and high carb days.

Tomorrow I am planning on doing my first ever Yoga class. Me? Yoga? I know, I am wondering if I will fall asleep. I am use to the pump and the sweat dripping down my back. Think this may be different, but I have a sneaky suspicion that this will be far more intense than I think. Hoping to get in some moderate/incline cardio as well on the treadmill. Wish me luck and I will report how Day 4 of Day 100 is tomorrow and my experience with Yoga.

Thursday, May 28, 2009

Day 2 of Day 100

Today was an off day so I was sure to keep me and my little girl busy. We were out of the house by 8:30am doing groceries and I picked some great produce and some extra lean meat. We were off to the mall at 11:20am to catch a movie at 12:20pm. We got our tickets and of course hit the concession stand. I got the kiddie pail for Madison and a bottle water for me. Well that worked out well :) No popcorn, no snacking -- nothing. I came prepared with a protein bar for after the movies and made it past every news stand without even glancing in to see what processed sugar was all over the shelf. So made it out of the mall, through the food court and out the door with any episodes. Nothing that I could sit make and regret later. Good day. Meals are planned for the rest of the night, so I have this one in the bag. Tomorrow is strength training for chest and triceps and getting in some cardio. Looking forward to the gym :D

Wednesday, May 27, 2009

Day 1 of Day 100

Our 3rd family trip is booked and our departure date is September 5th. Exactly 100 days away. Vegas baby -- here we come. We have a timeshare at the Grandsview, so this will be the first year we are using our luxury one-bedroom condo equipped with a full kitchen. Makes meal planning easier and more enjoyable, especially with a three year old.

So I thought this would be a good time frame - to keep the consistency with my workouts and meal plans and blog about it. So here is Day 1 of Day 100. Today I did Quads, Calves and Hamstrings at the gym. We are talking Barbell Squats, Stiff-legged Dead lifts, Walking lunges, Leg Extensions, Leg curls and weighted and non-weight calf raises. 3-4 sets of each exercise at 12-15 reps. I could feel the burn as I followed up with 30 minutes of cardio. 20 minutes on the EFX and 10 minutes on the bike. I wanted to do the cross-trainer but with my upper body workout for back and biceps yesterday I knew getting through even the warm-up portion would be a struggle. This way, using the EFX I could completely focus on my lower body and give my back a break. It needed it :D

I have to really sit down and put together a meal plan and stick to it. Get it all down and really prepare my foods for the day, each and everyday. This way I will not stray away and get in a few extra nibbles of anything else. Need to get my macros all under control. Nutrition has to be clean if I want to reap the nbenefits of all teh hard work I am putting in at the gym.

New SpringWidget

Something to think about ..........

We either make ourselves miserable, or we make ourselves strong. The amount of work is the same.

-Carlos Casaneda

I love this quote and I try to reflect on it every time when I think that chocolate chip cookie will make me feel better. Well the real complication is when that one chocolate chip cookie is not enough. Just a little something to think about when you feel that temptations are worth giving in to. Ask yourself ---- are they?

Monday, May 4, 2009

My Project -- Almost like a Science Fair Project

I was never a fan of science, let alone science fairs, but I feel that is what my body is all about. A project - an ever going project that I can not seem to finish. I guess I never really want to exactly "finish", I mean I will probably never be finish. Even when I think I am finished I will have to still maintain. So it is never really over, is it?

Well I am going to take my body threw some new training. A heavier 5 day split strength training with for four cardio sessions. Nothing concrete at the moment, just what I feel my body can do. If I start to feel worn out I will adjust accordingly but for the moment, building lean muscle is important to me. Today I did back and biceps. I have not done that combination in a long time. I generally do cheat and back and I will do triceps and biceps on the same day. So let's just say it was intense. Three exercises for back and three exercise for bicpes. 4 sets with 8-10 reps.

My back and biceps training looked like this today:
Wide Grip Lat Pulldowns 4 x 8-10 reps 60#'s
Barbell Bent Over Rows 4 x 8-10 reps 50#'s
Seated Cable Rows 4 x 8-10 reps 50#'s
EZ Bar Bicep Curls 4 x 8-10 reps (Alternated between 2 sets of 20# and 2 sets of 30#)
Seated Alternating Bicep Curls 4 x 8-10 reps 12#'s
Cable Bicep Curls 4 x 8-10 reps 20#'s

With the intense training of course I am reminded how important it is to refuel my body every 2-3 hours. Before I start giving in to the many demons at my mom's house. There are called Deluxe Chocolate Chip Cookies, Quaker Chocolate Chip Granola bars, about 3 different flavors of ice cream in her freezer, not to mention the hard candy mints and oh yes the peanuts. Who could forget the shelled salt-laden peanuts. Well I BETTER. And I have for 3 days now..... The eating is progressively getting better. But I have to get it 100% clean.

There is no other way. SO accountability is up to me. I have to remind myself of how processed food makes me feel. How it makes my skin look and feel. I want to look refreshed and not looking for a caffeine fix mid-day. It may take a couple of tries to get it right, but I am going to do it!!!

Friday, April 17, 2009


Yesterday was a much need rest day after 3 days of strength training and some serios HIIT and moderate cardio. Today was biceos and triceps and I followed it with 40 minutes of cardio. 20 minutes on the Stair master working the hills at levels 12-14 and than the bike for 20 minutes - more steady hills at level 6. Burned over 550 calories on the workout alone today:) Now to keep my hands out of teh cookie jar -- or the bag in this case ;)

Here is my workout for biceps and triceps this AM:
Tricep Rope Push down 3 x 15 10#'s
Standing BB Bicep Curls 3 x 12 30#'s
Overhead rope Tricep extensions 3 x15 10#'s
Standing Alternating Bicep Curls 3 x 15 15#'s
Reverse Grip Tricep Push downs 3x15 20#'s
Preacher Curls (machine) 3x10 10#'

They were on fire. I made sure o rest 45-60seconds between sets, and I need the rest period to rebuild the energy in those muscles, especially as I started getting into my 3 and 4 exercises. Good workout for me and the 4day split I will probably continue for the next 3 weeks. Going strong. Not to clean up the eating, This should be eay for me right? Just use my Nutritional Consultant knowledge. YES I WILL!!

Wednesday, April 15, 2009

SHOULDERS & CALVES DAY .... oh yes and some ABS

Today was Madison first day of pre-school and freedom for about 2 hours. Power walked to the gym and than had an awesome shoulder workout, followed by calves, abs and 30 minutes on the Arc Trainer. Boy are my legs feeling it and my shoulders were simply burning!!

Here was my routine:
Bradford Presses 3x15 20#'s Barbell
DB Lateral Raises 3x15 8#'s
DB Read Delt Flys 3x15 9#'s
Barbell Upright Rows 2x20 20#'s
Standing Calf Raises 4x30 30#'s
Seated Calf Raises 4x30 50#'s

Jumped on the Arc Trainer working with a resistance of 40 and inclines between 3-8 and just pumped away. Loving the gym and the variety, I really am!!

Tuesday, April 14, 2009


I am so aware of my legs right now :) Had a good leg workout this evening and I just wanted to share the leg workout I will be doing for the next three weeks.

Leg extensions 3 x 15 reps, 30#'s
Sitting Hamstrings 3 x 20 reps, 50#'s
Smith Machine Squats - 1 set x 20 22.5#'s
Squat Press 3 x 20 reps, 70#'s
Stability Ball Hamstring Curls 3 x 20
Lunges 3x15 10#'s
Barbell Stiff Leg Dead lifts 3 x 12 30#'s

Along with my 10 minutes on the Arc Trainer which was my warm-up I did 20 minutes of HIIT followed my leg workout on the treadmill. Felt good and my legs feel so strong. Good start to my week. Tomorrow I can go back to my AM workouts. They will not be my 5am workouts but 9:30am is better than my last 5pm workouts. Tomorrow is a new day :)
MONDAY Workout :)
I had a great first workout at the gym and the first workout since being back in the big city. Chest and Back and cardio for 40 minutes, including a 10 minutes warm-up. I think my body is going to continue to be sore, seeing as I will be using a variety of cardio equipment like the EFX, the Cross trainer, recumbent bike and some of the cool cardio equipment like the stair master. BOY ARE MY GLUTS GOING TO HURT :)

This was my Chest and Back workout:
Barbell Bent over Row 3x15 40#'s
Incline Dumbbell Chest Press 3x15 12#'s
Seated Cable Row 3x15 50#'s
Flat Bench Dumbbell Chest Press 3x15 15#'s
Wide Grip Lat Pulldown 3x15 47.5#'s
Flat Bench Chest Flys 3x15 9#'s

I followed a 30 minutes Interval training on the Elliptical. I walked to and from the gym. Tomorrow marks the end of week 2 of the Body for Life Challenge. I think I am going to make it :) Sometimes I feel like if I can stay at maintenance while at my mom's that will be an accomplishments in itself -- but I feel like I certainly want to go further. Maintenance is just not enough :)

Saturday, April 11, 2009


Today is the big move. Incredible, how long we have prepared for this day and now that it is here, I almost feel unprepared as when we put it on the market.

I am feeling a whole lot of mixed emotions. I am disappointed we will have to leave but am very happy about the new home we purchased that will be ready in July. I am uncertain about my path while we stay at my mom's. Our schedules - not being in my own home. Granted this is the home I grew up in all my life, but I never had to stay an extended period of time there. Well, not since my dad passed away January of 2006. We try and visit every weekend my mom and my sisters but there is that void even almost 3 1/2 years later. Like something is missing. His smile, his smell, his voice. I miss it. I think about him often of course when I am not there, but the pull, the memories are so much stronger their, they are painful. I can see him sitting in his favorite chair. I can picture how his weight is shifted to one side of his body, while he crosses on leg over the other. I can picture his elbow rested on the arm chair and his chin resting on his hand. Occasionally catching him chewing a finger nail.

I can remember the comments he made from that very chair, as he watched a Jerry Springer episode on a rain day (he worked outdoors, so when it rained he was home). How he would get up from that very chair, to smoke or pick something out of the fridge. He was a grazer in the fridge -- kind of like me. That is where I must have gotten it from. I inherited many physically features from him as well. My nose, my chine, my eyes. People say that to me all the time. And I heard that at least 12 dozen times at his funeral. People who had not seen me in years -looking at my swollen and pregnant body telling me I was his splitting image. It made me proud and oh so sad at the same time. My thought could ramble on and on about that man. That man that I loved, the man that I was proud to say was my dad. The man that gave me so much and never asked for anything in return. Maybe a little peace and quite from time to time and respect. But nothing more than anyone would have asked. Anyone who worked hard to provide for his family especially his girls future and education. He was a family man. He had his vices and his negatives - but don't we all?

Living at my mom's til July or so will be hard. Adjusting to everything, the big city again (which I love) and our day to day routines. I have tried to prepare the family as best I can. Mainly my daughter. I have enrolled her in pre-school 3 mornings a week which will give her exposure to others kids, other cultures another environment. This will free time for me to get to the gym, which I plan to do join this week and go month to month. I want to stay focused on my 12 week challenge as best as I can..... Which leads us to ALL the temptations at my mom's home, her cooking, her comfort foods -- everything that I make sure I do not have in my house. Now that will be a challenge. The only thing that will keep me away from all that junk is WILL POWER. Do I have it? I hope so and unfortunately I am about to find out.

So how will I prepare myself - and my daughter from being overwhelmed with sugar overload? Well preparing our foods as much as possible, by doing our own food preparation, our home grocery shopping -- and eating clean as much possible. I will certainly report on a frequently basics..... Keeping my fingers crossed ... and my toes :)

Tuesday, April 7, 2009

What Do You Do.......... ?

What do you do when your commitment, excitement and determination bring on comments that maybe your are "too obsessed". Or when you commitment makes someone feel that "there is probably a demon in there somewhere Nancy - try to find it"? Can someone who does not know what goes through your mind have the right to solicit that kind of advice? I don't think so.

My response to that - you are obviously dealing with your own demons, if you think you have the to sit there and judge me and try to pick at my actions, my words. Take them for what they are. I am driven!!! I am determined!!! I want to succeed!!!

Staying fit and being passionate about nutrition and working out, does not have to be an obsession. There are so many aspects of my life that are more important and that are a stronger force than whether or not I get in a workout. Whether or not I have time to prep all my meals.

When people start passing judgment on you - they generally have their own issues to deal with.

Monday, April 6, 2009


So today I made a decision - or maybe the decision was made for me. Whatever the case was, whatever the reason I am walking away with a clear concise. I was not going to blog about this, but than I realized I had too. I had to, not for anyone but myself. I had to because I want to move forward, get past this and not look back. Lessons learned - and I imagine I will always keep learning. It is what I take away from theses experiences that are most important.

How I feel about myself - I will not let anyone dictate how I feel about me. How I feel about my conduct, my expectations, my desires. I know them and I am not sticking around for someone to throw stones at me because they are stressed or overwhelmed. Not me - I am not going to be someone punching bag.

I have so much to look forward too and I am going to keep pushing forward with my challenge, my expectations of my myself, my mind and my body. I will surround myself with good people who have good intentions of my abilities. Hmmmmm I do feel better.

Thursday, April 2, 2009


Lately I have been feeling a little worn down and I am not sure if it is the stress of my move or not but I am starting to notice symptoms in my body that were not there a few days ago. Like my tongue for one..... It feels swollen, and in fact yesterday I bit it twice. I can feel my tongue - not quite tingling, but it is there and it feels off. While looking for information on my symptoms if you will, I found something else that I thought would be great to share. As I was reading them I realized theses are smptoms that millions are probably taking for granted.

I have to re-evualate my sypmtoms because I really think there are some underlying issues and concerns that I have to look at. I'll be consultaing with another Nutrutional Consultant as well. Just have to monitor the symtoms and see if they go away after my move - and monitor to see if they get an worse.

But detoxification is a big one and one that I recommend to people who are looking to lose weight because for many it gets to the ROOT OF THE CAUSE of WHY THEY CAN NOT LOSE the weight in the FIRST PLACE. Toxins in their body are not allowing them to lose weight. Interesting read that I found so I thought I would share.

Many thousands of patients suffering from almost any kind of illness, including terminal diseases have been found to have large numbers of gallstones in the liver and in many cases, also in the gallbladder. By eliminating these stones through the liver flush and introducing simple health-forming habits and supportive measures, these persons have recovered from diseases that have defied both conventional and alternative methods of treatment".

What follows is a description of some of the most common signs indicating the presence of gallstones in the liver and gallbladder. If you have any of them, you are most likely to derive great benefits from flushing your liver and gallbladder. In my practice, I have found these indications to be highly accurate. In case you are not sure whether you have stones or not, it may be useful to cleanse the liver anyway; it can improve your health significantly, regardless. There is an old saying: "The proof of the pudding is in eating"." The only way to prove to yourself that you have gallstones is to do the liver flush. You will discover that by removing all the stones, the symptoms of disease will gradually disappear and health will return to normal. Especially Digestion Health".

Signs & Marks

The Skin:

"The skin’s major function is to continuously adjust our internal body to the ever-changing external environment, i.e., temperature, humidity, dryness, light, etc. In addition, it is there to protect us against injury, microbes and other harmful agents. Apart from having to deal with these external influences, the skin also monitors and changes according to internal changes taking place within the body. Accordingly, the skin reflects the condition of the emotions, organs and body fluids, including the blood and lymph. Any long-term abnormal functioning of the body will inevitably show up in the skin as eczema, skin blemishes, discoloration or changed condition, such as dryness, oiliness, wrinkles, lines, etc. Almost all skin disorders have their root in an imbalanced emotions, bowel & liver conditions. Gallstones lead to circulatory disorders, which reduce the nutrient supply to, and waste removal from, the skin and prevent healthy development and normal turnover cycles of skin cells. The following marks are particularly indicative of gallstones in the liver and gallbladder";

* Black Spots and small or large brown patches that are the color of freckles or moles. They usually appear on the right or left side of the forehead, between the eyebrows or under the eyes. They may also show up just above the right shoulder or between the shoulder blades. Most prominent are the so-called liver spots on the back of the hands and forearms, often seen among middle-aged and elderly people. If gallstones, spontaneously excreted by the gallbladder, get caught in the colon, such spots may also appear in the area where the thumb and index finger meet. The liver spots usually start fading after the majority of stones are removed from the liver and gallbladder. Most people assume that the liver spots are due to sun damage and "normal" aging. This is a myth. Liver spots, as the name suggests come from the liver. Sun exposure merely brings to the surface of the skin any existing acidic waste deposits.

* Vertical Wrinkles between the eyebrows. There may be one line or two, sometimes three lines in this region: These lines or wrinkles, which are not a part of natural aging, indicate an accumulation of many gallstones in the liver. They show that the liver is enlarged and has hardened. The deeper and longer the wrinkles are, the more progressed the deterioration of liver function is. A line near the right eyebrow also indicates congestion in the spleen. Furthermore, the vertical lines represent a great deal of repressed frustration and anger. Anger arises when gallstones prevent proper bile flow. A bilious nature is one that keeps toxins trapped – toxins that the liver tries to eliminate via bile. Vice versa, anger can trigger gallstone formation. If white or yellow patches accompany the wrinkles, there may be a cyst or tumor developing in the liver. Pimples or growth of hair between eyebrows, with or without wrinkles, indicate that liver, gallbladder and spleen are affected.

* Horizontal wrinkles across the bridge of the nose. These are a sign of pancreatic disorders due to gallstones in the liver. If a line is very deep and pronounced, there may be pancreatitis or diabetes.

* Green or dark color of the temple area at the sides of the head. This shows that the liver, gallbladder, pancreas and spleen are underactive due to deposits of gallstones in both the liver and gallbladder. This may be accompanied by a green or blue color on either sides of the bridge of the nose, which indicates impaired spleen functions. A horizontal line across the bridge of the nose implies weakness of the pancreas.

* Oily skin in the area of the forehead. This reflects poor liver performance due to gallstones. The same applies to excessive perspiration in this part of the head. A yellow color of the facial skin indicates disorders of the bile functions of the liver and gallbladder and a weakness of the pancreas, kidneys and excretory organs.

* Hair loss in the central region of the head. This mark indicates that the liver, heart, small intestines, pancreas and reproductive organs are becoming increasingly congested and aggravated. There is a tendency to develop cardiovascular disease, chronic digestive problems, and formation of cysts and tumors. Early graying of hair shows that the liver and gallbladder functions are underactive.

* Hardening and thickening at the tip of the nose. This indicates chronic liver weakness, resulting in hardening of the arteries and accumulation of fat around the heart, liver, spleen. Kidneys and prostate glands. If the enlargement is excessive and blood vessels are visible, a heart attack or stroke may be imminent.

* The nose is constantly red. This condition shows an abnormal condition of the heart, with tendency towards high blood pressure (hypertension). A purple nose indicates low blood pressure. Both conditions are due to imbalanced liver, digestive and kidney functions.

* Cleft nose or indentation of the tip of the nose. This mark indicates irregular heartbeat and heart murmur. If one half of the cleft nose is larger than the other, this shows that one side of the heart is abnormally enlarged. Arrhythmia and panic attacks may accompany this condition. There may be severe lymphatic congestion caused by digestive disorders such as constipation, colitis, stomach ulcer, etc. Liver functions are subdued because of large amounts of gallstones cutting off blood supply to liver cells. Bile secretions are insufficient. Liver flushing may even see the cleft disappear.

* The nose is bending towards the left. Unless caused by an accident, this asymmetric shape of the nose implies that the organs on the right hand side of the body are underactive. These include liver, gallbladder, right kidney, ascending colon, right ovary or testicle and the right side of the brain. The main cause for this condition is an accumulation of gallstones in the liver and gallbladder (the nose is likely to return to center once the stones are removed).

* The Eyes. Skin color under the eyes is yellowish. This indicates that the liver and gallbladder are overactive. A dark, even black color in the same area results when the kidneys, bladder and reproductive organs are overtaxed because of a prolonged disorder of the digestive system. A grayish, pale color occurs if the kidneys and, occasionally, the lungs are malfunctioning to improper lymph drainage from these organs. Also the endocrine system may be affected.

* Water-containing bags under the lower eyelids. These are formed due to congestion in the digestive and excretory organs, affecting proper lymph drainage from the head area. If these eye bags are chronic and contain fat, this points towards the presence of inflammation, cysts and, possibly, tumors in the bladder, ovaries, Fallopian tubes, uterus and prostate.

* A white cloud covers the pupil of the eye. The cloud consists mostly of mucous and degenerate protein particles. It indicates the development of cataracts brought about by longstanding poor liver and digestive performance.

* Constant redness in the white of the eye. This condition is caused by protrusion of capillaries, indicating disorders in the circulatory and respiratory functions. White/yellow mucous patches in the white of the eye show that the body is accumulating abnormal amounts of fatty substances because the liver and gallbladder have accumulated large amounts of gallstones. When this occurs, there is a tendency towards developing cysts, benign and malignant tumors.

* A thick white line is covering parts of the periphery of the iris, particularly the lower parts. This indicates accumulation of large amounts of cholesterol in the blood circulatory system. There is also major congestion and fat retention in the lymphatic system.

* The eyes have lost their natural luster and shininess. This signals that both the liver and kidneys are congested and unable to filter the blood properly. "Dirty" blood, loaded with toxins or waste products, is heavier and more sluggish than clean blood. The thickened blood slows circulation and reduces oxygen and nutrient supply to the cells and organs, including the eyes. If this condition persists, the cells will deteriorate and inevitably age or die off. The eye and brain cells are especially affected because the blood has to flow against gravity to reach them. Most vision problems are the direct or indirect result of reduced blood-cleansing capacity by the liver and kidneys. Clean and nutrient-rich blood from a healthy, efficient liver can flow easily and nourish the eye tissues better, and thereby improve most eye-problems.

* The Tongue, Mouth, Lips and Teeth. The tongue is coated yellow/white, especially in the back part. This indicates and imbalance in the secretion of bile, which is the major cause of digestive trouble. Toxic residues of undigested and fermented or putrefied food linger in the intestinal tract. This blocks lymph flow in the thoracic duct and prevents toxins and microbes in the throat and mouth area from being removed.

* Teeth impressions on the sides of the tongue, often accompanied with white mucous discharge. This indicates weak digestion and inadequate absorption of nutrients from the small intestine.

* Pimples on the tongue. They are indicative of poor digestion and presence of fermenting and putrefying food in both the small and large intestines.

* Cracks on the tongue. These are signs of long-term colon trouble. Food is not mixed sufficiently with bile, which permits toxic acids to injure and derange the colon walls. There may be little or no mucous discharge on the tongue.

* Repeated mucous discharge into the throat and mouth. Bile may regurgitate into the stomach, thereby irritating its protective lining and causing excessive mucous production. Some of the bile and mucous may reach the mouth area. This can create a bad taste (bitter) in the mouth and give rise to frequent attempts of clearing the throat, which at times involves coughing. Mucous discharge without bitter taste results when food is not digested properly and toxins are generated. The mucous helps to trap and neutralize some of these toxins, but as a side effect, it causes congestion.

* Poor breath and frequent burping. Both signs point towards presence of undigested, fermenting or putrefying food in the GI tract. Bacteria acting on the waste material produce gases which can be very toxic at times, hence, the bad odor emanating from the breath.

* Crust formations at the corners of the mouth. This indicates the presence of duodenal ulcers, caused by regurgitation of bile into the stomach, or other reasons discussed earlier. Ulcers in various parts of the mouth or tongue show that inflammation or ulceration is occurring in the corresponding parts of the GI tract. For example, a mouth ulcer on the outside parts of your lower lip points to the presence ulcer lesions in the large intestine. Herpes on the lip corresponds to more severe inflammation and ulceration of the intestinal wall.

* Dark spots or patches on the lips. These marks occur when obstructions in the liver, gallbladder and kidneys have resulted in slowness and stagnation of blood circulation and lymph drainage throughout the body. There may be advanced, abnormal constriction of blood capillaries. If the color of the lips is reddish (dark) or purple, this indicates that heart, lungs and respiratory functions are subdued.

* Swollen or expanded lips. This condition indicates intestinal disorders. If the lower lip is swollen, the colon suffers constipation, diarrhea or both, in alternation. Toxic gases are formed from improperly digested foods, which gives rise to bloating and abdominal discomfort. A swollen or enlarged upper lip indicates stomach problems, including indigestion, frequently accompanied by "heartburn." An abnormal, tightly closed mouth shows that a person suffers from disorders of the liver, gallbladder and, possibly, the kidneys. If the lower lip is dry, peels and splits easily, there may either be chronic constipation or diarrhea, and large amounts of toxic acids prevalent in the colon. This condition is accompanied by advanced dehydration of colon cells.

* Swollen, sensitive or bleeding gums. Any of these symptoms occur when lymph drainage from the mouth area is inefficient due to intestinal lymph congestion. There is an overload of acid compounds in the blood. Inflammation deep in the throat, with or without swelling of the tonsils, is also caused by lymphatic blockage. Tonsillitis, which often occurs among children, is a sign of constant retention of toxins contained in the lymph fluids, and back-flushing of waste from the GI tract into the tonsils.

* Tooth problems are generally caused by nutritional imbalance. Poor digestion and overconsumption of refined, processed and highly acid-forming foods, such as sugar, chocolate, meat, cheese, coffee, soda, etc., deplete the body of minerals and vitamins. Adults usually have 32 teeth. Each tooth corresponds to a vertebra of the spine and each vertebra is connected to a major organ or gland. If any of the four canines are decaying, for example, it indicates the presence of gallstones in the liver and gallbladder. A yellow color of the teeth and the canines in particular, indicates presence of toxins in the organs located in the mid-abdominal region, i.e., the liver, gallbladder, stomach, pancreas and spleen. Bacteria are not the cause of tooth decay. They only attack tooth tissue that already has an unbalanced acid/alkali ratio. Proper saliva secretions also play a major role in the protection of the teeth. Truly healthy teeth last a lifetime and are maintained by a healthy digestive system.

* Hands, Nails and Feet. White fatty skin on the fingertips is a sign of dysfunctional digestive and lymphatic systems. In addition, the liver and kidneys may be forming cysts and tumors. There is discharge of excessive sugar and fats.

* Dark red fingernails point toward a high content of cholesterol, fatty acids and minerals in the blood. The liver, gallbladder and spleen are congested and underactive, and all excretory functions are overburdened with waste products. Whitish nails indicate accumulation of fat and mucous in and around the heart, liver, pancreas, prostate or ovaries. This condition is accompanied by poor blood circulation and low hemoglobin levels (anemia).

* Vertical ridges in the fingernails generally indicate poor absorption of food and disruption of important digestive, liver and kidney functions. There may be general fatigue. Strong vertical ridges on the thumbnails, possibly with split ends, show that the functions of the testicles are ovaries are in disorder, caused by ineffectiveness of the digestive and circulatory systems. Horizontal indentations in the nails show unusual and drastic changes in dietary habits. White dots on the nails show excessive elimination of sugars from various food sources, accompanied by loss of calcium or zinc.

* Hard protrusion at the ball of the foot. This condition shows progressive hardening of organs located in the middle of the body, including the liver, stomach, pancreas, and spleen. It points to accumulation of numerous gallstones in the liver and gallbladder. It also is a sign of physical and mental rigidity, with tendency toward domination, prejudice and jealousy.

* A yellow color of feet indicates accumulation of many gallstones in the liver and gallbladder. If the color of any part of the feet is green, spleen and lymph functions are severely disrupted, which may lead to cysts, benign and malignant tumors.

* Hardness at the tip of the fourth toe or a callous in the area under the fourth toe. This symptom shows that gallbladder functions are stagnant. General rigidity, bent condition, and pain in fourth toe imply a long history of gallstones in the gallbladder and liver.

* Curving of the first toe. If the large toe curves inward towards the second toe, it shows that the liver functions are subdued due to the presence of gallstones in the liver bile ducts. At the same time, spleen and lymphatic functions are overactive due to the accumulation of toxic resides from inadequately digested foods, metabolic waste and cellular debris.

* White color and rugged surfaces on the fourth and fifth toenails. This indicates poor performance of the liver and gallbladder, as well as the kidneys and urinary bladder.

* The Constitution of Fecal Matter. The stool or fecal matter emits sharp, sour or penetrative odor. This indicates that food is not digested properly. Fermented and putrefied food and presence of large amounts of "unfriendly" bacteria in the feces give rise to an abnormal odor and sticky texture. Normal stool is coated with a thin mucous lining, which prevents the anus from being soiled.

* Dry and hard stools are an indication of constipation and so are sticky stools. Diarrhea is yet another sign of weak performance of the digestive system and the liver, in particular.

* The feces look pale or clay-colored. This is another indication of poor liver performance (bile gives the stool its natural brown color). If the stool floats, large amounts of undigested fats are contained in it, making it lighter than water.

* Conclusion. There may be many more signs and symptoms indicating the presence of gallstones in the liver and gallbladder than lose listed above. Pain in the right shoulder, tennis elbow, frozen shoulder, numbness in the legs, and sciatica, for example, may have no obvious relation to gallstones in the liver. Yet, by removing gallstones, these conditions usually disappear.

* The body is a network of information, and every part influences and communicates with every other part. Seemingly insignificant marks or signs on the skin, in the eyes, or on the toe may be the harbingers of serious health issues. By recognizing them and cleansing the liver and gallbladder, in concert with adopting a healthy regimen of diet and lifestyle, the signs of wellness and vitality begin to reappear. To prevent illness and make permanent health a practical reality in your life, it is important to understand what actually causes gallstones in the first place.


In conclusion, the vitality and youthful appearance your re-gain by taking the time to learn about this most important health function is worth the time and effort. It adds amazing youthful vitality and a spring in your step.

To aid your Detoxification Process further here are six steps to a complete detoxification awareness program and they are:

1. Drink Adequate Amounts of Purified non-fluoridated water: To determine your personal Water Intake use this snappy formula:

l. Weight in pounds________/2

2. Result is recommended water intake in ounces.

3. Number of ounces ________________/8 = ______________glasses of simply pure water per day.

For each cup of coffee or tea add an additional 8 oz of water.

2. Heavy Metal Detoxification: Heavy metals can wreak havoc with the hormonal and immune systems. Heavy metals include: Mercury, Lead, Cadmium, Arsenic and Nickel. Many people suffer from chronic disease because of heavy metal toxicity. Unless appropriate detoxification strategies are employed, the liver and other organs of the body will be functioning at a sub-optimal rate. Dental fillings are the leading source of mercury toxicity. Mercury is a cell toxin that can disrupt the functioning of the entire hormonal system. The thyroid, hypothalamus and pituitary glands are very sensitive to Mercury. Mercury and other heavy metal detoxification requires extreme care and close monitoring. Monitoring should include measurement of pre- and post- levels of heavy metals to check progress. Urine Challenge tests including the use of DMSA, DMPS, and Glutathione. Supplements that are helpful in the detoxification process include: cilantro, Vitamin C, selenium, fruit pectins, garlic, and chlorella or other green food supplements.

3. Improving the Diet: Eating a clean diet, free of pesticides and hormones, is a must for a detoxification program. I encourage my customers to eat whole foods, with adequate amounts of protein. Eliminating the "whites" –refined sugar, refined flour, and refined salt—will help any health condition and help any detoxification program greatly. Include a healthy home made soup every day – starting with soup bones, yams or sweet potatoes and plenty of parsley and cilantro and a dash of sea vegetables. This will insure high quality food sources of vitamins, minerals, calcium and iodine. A hot whole grain breakfast cereal gets you off to a roaring good start. Eliminate all dairy products and rotate, rice milk, almond milk, hemp milk and soy milk every four days to avoid allergens. Everyone’s Endocrine systems and the environment will benefit by trying to purchase bulk whole foods that have a limited amount of plastic. If at all possible use a composter for veggie peels. What a great way to clean up your body and environment all at one time. Mother Earth is our perfect Health Balance.

4. Use only Naturally Scented Essential Oils or Fragrances: The sense of Smell is a powerful mood generator. Memories are recalled by a simple whiff …the smell of cinnamon or baking bread can take us back to our childhood kitchen in a flash. One often over-looked area is the area of perfumes used in all personal care and household cleaning products. Wherever possible try to avoid all types of artificial scents, cleaning products and personal care products. So many allergies can be eliminated by carefully choosing what to put on our skin and into our atmosphere. A male friend who was highly affected by artificial and natural scents suggested that we "taste our skin". Intimate encounters of all types even a hug from a personal friend can leave us with a lingering scent that can literally upset our physical and emotional balance for the rest of the day. Everyone needs to be highly aware of how their scent …affects their immediate and world at large. With so many people on the planet we need to be highly aware of our precious Breath of Life….Do your part to smell the roses …naturally. Essential oils of orange, lemon, rose and many others are wonderful when added to Almond or Jojoba oil for a moisturizing body rub.

5. Sweating: The ability to sweat is often impaired in many individuals with chronic illness. Re-training the body to sweat is essential to stimulating the detoxification pathways of the body. An infrared or traditional sauna can be a real aid to this process. Rubbing hydrogen peroxide on the skin, 10 minutes before a shower will stimulate the sweat glands and the lymph system. You can also add 1/2 cup of hydrogen peroxide to the bath water to help (the optimum amount of food grade hydrogen peroxide will make the hairs on your skin bubble). Visit the www for the many ways hydrogen peroxide can be used to detoxify your body, home and even help your garden grow. Be sure to have specific instructions before using food grade hydrogen peroxide as it can be hazardous to your health if the dilutions are inaccurate.

6. A liver flush like the one outlined in Andreas Moritz’ book is a remarkable tool to help the body detoxify itself. Many times chronic illness will not improve until the liver is cleared of toxins. Flushing the liver of toxins can help improve the liver’s ability to filter out harmful chemicals, activate and deactivate hormones, release and store glucose, increase the body’s metabolism, improve digestion, and improve the functioning of the immune system. Begin a liver flush by cleaning up the diet. As previously mentioned, this can be done by removing the "whites" in the diet (white sugar, flour, and salt). Substitute only whole foods and drink adequate amounts of filtered water. Having a massage therapist do a lymphatic drainage technique is also helpful. There are many items that are helpful for a liver flush. It is advisable to work with a skilled health care practitioner when instituting a liver flush. You will get the best results when someone is there to guide you especially when using supplements to aid the liver. Renew Life Liver & Bowel cleanses and many other reputable products are available to simply detoxification. for the many detoxification kits available or drop by your local Health Food store where advise on how to use them effectively is readily available.

In conclusion the idea of detoxification can seem daunting but often it is the last resort for many people who have tried everything else. Break detoxification down into "do-able" parts that fit in Easefully to your Lifestyle. You may begin simply by taking out the "whites" and adding a pure water. A proper detoxification plan can reverse chronic illness and certainly will improve the functioning of the immune system and all the systems of the body. Two additional books to read is "Detoxify or Die" by Sherry Rogers, M.D. and "The detoxx Book" by John Foster, M.D., Patricia Kane, PhD., and Neal Speight, M.D.

I persoanlly have read the 7 day Detox Diet and think it too is a great book that I have to revisit.