The pastor at church gave a good new year challenge on Sunday:
"Take 5 minutes everyday to pray and focus on God"
Sounds easy enough but how many of you thought " I don't have 5 minutes to sit and be still. I have too much to do."? Trust me, you aren't alone. I too thought the exact same thing. Yet I wonder how I can find 45 minutes to work out at the gym or 10 minutes to shower but I can't find 5 minutes to spend with God.
God.
This giver of life, the sustainer of my sanity, the One that has blessed me with the most amazing family, boyfriend and friends. How can I not take 5 minutes a day to atleast say Thank You?
Thursday, January 7, 2010
Sunday, January 3, 2010
Saying Goodbye
Dear Vacation,
You came along so slowly yet you left so quickly. Why do we have this type of relationship? Do you not realize how much I love you? How I enjoy waking up to the sunshine, lingering over coffee in the morning and taking our afternoon naps? It makes me sad to say goodbye to you tonight and hello to my arch enemy, work.
I did not get enough time with you these past eleven days. Granted, the first half was taken up by packages, paper, ribbons bow and so.much.food. Yet the last few days you seemed to speed along so quickly and race towards the day we would say goodbye.
Thankfully I will see you again in exactly 17 days. Please, I beg you.. slow down. Please don't keep waking me up at 6:30am and please please PLEASE don't let the days go by so darn fast! I need more time to spend with my family, Jared and friends.
Much Appreciated,
You're Favorite Overworked Dispatcher
You came along so slowly yet you left so quickly. Why do we have this type of relationship? Do you not realize how much I love you? How I enjoy waking up to the sunshine, lingering over coffee in the morning and taking our afternoon naps? It makes me sad to say goodbye to you tonight and hello to my arch enemy, work.
I did not get enough time with you these past eleven days. Granted, the first half was taken up by packages, paper, ribbons bow and so.much.food. Yet the last few days you seemed to speed along so quickly and race towards the day we would say goodbye.
Thankfully I will see you again in exactly 17 days. Please, I beg you.. slow down. Please don't keep waking me up at 6:30am and please please PLEASE don't let the days go by so darn fast! I need more time to spend with my family, Jared and friends.
Much Appreciated,
You're Favorite Overworked Dispatcher
Saturday, January 2, 2010
Getting Fit..
I am sure this is sorta boring for the majority of you but for those of you that might possibly be the teeniest, tiniest bit interested.. here's the rest of the workout plan I have. I was going to do one a day but I fear boring you to tears.
BUT, if you want to give it a whirl.. let me know! Don;t forget to drink LOTS of water!!! So, here goes:
**please note this plan was not developed by nutritionalists or physicians.. just a couple people that have done some research and want to eat healthier**
Day 2:
Breakfast- (omlet or scramble) 1 whole egg and 1/2 cup of egg whites.mix in one veggie (personal favorite is bell pepperor onions.. sometimes both)
Morning Snack- 1 piece of fruit or a handful of almonds
Lunch- Tuna Salad (1tsp light mayo, white albacore tuna,celery, pepper,onion), 1 cup pretzels, 1 piece of fruit or veggies
Afternoon Snack- Protein Bar
Dinner- 4oz fish, baked or broiled and steamed veggies (atleast 2 kinds)
Workout:
25 jumping jack towarm up
60 minutes cardio
100 crunches/sit ups
Stretch
Day 3:
Breakfast- French Toast: 2 pieces of whole wheat/grain bread. Dip in mixture of 2 beaten egg whites, cinnamon and a dash of vanilla. Lightly drizzle with syrup
Morning Snack- protein bar
Lunch- Burrito! 1/2 cup black beans, 1 cup brown rice, sprinkle of reduced fat cheese, 1/4 cup salsa. Add 4 oz of grilled/baked chicken if you want. and use a whole wheat/grain torilla.
1 piece of fruit
Afternoon Snack- Protein Shake w/1 cup of fruit mixed in
Dinner- Chicken Salad (4oz chicken,1 tbsp light mayo, celery, red grapes, pepper, curry powder if you like), add lettuce or eat it on its own. 2 cups veggies
Workout:
25 Jumping Jacks as warm-up
25min Cardio
Weights: Back and Biceps
Stretch
Day 4:
Breakfast- 2 pieces of whole wheat/grain toast with peanut butter (don't over do it!), one banana
Morning Snack- Celery with light ranch or peanut butter or piece of fruit
Lunch- Sanwhich of your choice (remember: lots of veggies and lean meats.. little to no mayo), handful of almonds, one piece of fruit
Afternoon Snack- Protein Bar
Dinner- bowl of soup(better to have one with a broth than a cream based and shoot for a low sodium), small salad, 1 serving crackers
Workout;
NONE! It is Your rest day!
Day 5:
Breakfast- Bowl of cereal ( be realistic, lucky charms or cinnamon toast crunch don't work here!), fat free or reduced fat milk, piece of fruit
Morning Snack- 1 piece of toast with jam/jelly. one piece of fruit or veggies
Lunch- Your Pick! But keep it healthy!
Afternoon Snack- Protein Shake with 1 cup fruit mixed in
Dinner- 4oz chicken breast or steak, veggies, brown rice (i sometimes make a stir fry by adding a couple egg whites and teriyaki sauce)
Workout:
25 jumping jacks or push ups for warm up
40 minutes cardio
weights- shoulder/tricep
Stretch
Day 6:
Breakfast- Texas Scramble :1 whole egg, 1 cup egg whites, 3oz chicken pieces, bell pepper,onion, 1/4 cup salsa if you like.1 piece of toast
Morning Snack- You pick!
Lunch- Peanut Butter and Honey sandwhich on whole wheat/grain bread, 1 piece of fruit
Afternoon Snack-handful of almonds
Dinner- Protein Shake or 4 oz baked chicken/turkey and steamed veggies
Workout:
60 minutes Cardio
50 Push Ups
50 Jumping Jacks
Stretch
Day 7:
Breakfast- Bowl of oatmeal and 1 piece of fruit
Morning Snack- Protein Bar
Lunch- Salad with tuna or chicken, 1 cup pretzels
Afternoon Snack- piece of fruit or veggies
Dinner- Your choice of meat, whole wheat pasta,1/2 cup red sauce
Workout:
You can take a second rest day or walk 3 miles.
BUT, if you want to give it a whirl.. let me know! Don;t forget to drink LOTS of water!!! So, here goes:
**please note this plan was not developed by nutritionalists or physicians.. just a couple people that have done some research and want to eat healthier**
Day 2:
Breakfast- (omlet or scramble) 1 whole egg and 1/2 cup of egg whites.mix in one veggie (personal favorite is bell pepperor onions.. sometimes both)
Morning Snack- 1 piece of fruit or a handful of almonds
Lunch- Tuna Salad (1tsp light mayo, white albacore tuna,celery, pepper,onion), 1 cup pretzels, 1 piece of fruit or veggies
Afternoon Snack- Protein Bar
Dinner- 4oz fish, baked or broiled and steamed veggies (atleast 2 kinds)
Workout:
25 jumping jack towarm up
60 minutes cardio
100 crunches/sit ups
Stretch
Day 3:
Breakfast- French Toast: 2 pieces of whole wheat/grain bread. Dip in mixture of 2 beaten egg whites, cinnamon and a dash of vanilla. Lightly drizzle with syrup
Morning Snack- protein bar
Lunch- Burrito! 1/2 cup black beans, 1 cup brown rice, sprinkle of reduced fat cheese, 1/4 cup salsa. Add 4 oz of grilled/baked chicken if you want. and use a whole wheat/grain torilla.
1 piece of fruit
Afternoon Snack- Protein Shake w/1 cup of fruit mixed in
Dinner- Chicken Salad (4oz chicken,1 tbsp light mayo, celery, red grapes, pepper, curry powder if you like), add lettuce or eat it on its own. 2 cups veggies
Workout:
25 Jumping Jacks as warm-up
25min Cardio
Weights: Back and Biceps
Stretch
Day 4:
Breakfast- 2 pieces of whole wheat/grain toast with peanut butter (don't over do it!), one banana
Morning Snack- Celery with light ranch or peanut butter or piece of fruit
Lunch- Sanwhich of your choice (remember: lots of veggies and lean meats.. little to no mayo), handful of almonds, one piece of fruit
Afternoon Snack- Protein Bar
Dinner- bowl of soup(better to have one with a broth than a cream based and shoot for a low sodium), small salad, 1 serving crackers
Workout;
NONE! It is Your rest day!
Day 5:
Breakfast- Bowl of cereal ( be realistic, lucky charms or cinnamon toast crunch don't work here!), fat free or reduced fat milk, piece of fruit
Morning Snack- 1 piece of toast with jam/jelly. one piece of fruit or veggies
Lunch- Your Pick! But keep it healthy!
Afternoon Snack- Protein Shake with 1 cup fruit mixed in
Dinner- 4oz chicken breast or steak, veggies, brown rice (i sometimes make a stir fry by adding a couple egg whites and teriyaki sauce)
Workout:
25 jumping jacks or push ups for warm up
40 minutes cardio
weights- shoulder/tricep
Stretch
Day 6:
Breakfast- Texas Scramble :1 whole egg, 1 cup egg whites, 3oz chicken pieces, bell pepper,onion, 1/4 cup salsa if you like.1 piece of toast
Morning Snack- You pick!
Lunch- Peanut Butter and Honey sandwhich on whole wheat/grain bread, 1 piece of fruit
Afternoon Snack-handful of almonds
Dinner- Protein Shake or 4 oz baked chicken/turkey and steamed veggies
Workout:
60 minutes Cardio
50 Push Ups
50 Jumping Jacks
Stretch
Day 7:
Breakfast- Bowl of oatmeal and 1 piece of fruit
Morning Snack- Protein Bar
Lunch- Salad with tuna or chicken, 1 cup pretzels
Afternoon Snack- piece of fruit or veggies
Dinner- Your choice of meat, whole wheat pasta,1/2 cup red sauce
Workout:
You can take a second rest day or walk 3 miles.
Friday, January 1, 2010
Fresh Start.. Week 1
Getting back on the weight loss track means some hard core discipline on my part. A while back I was given a meal and workout plan from my Drill Sgt. Well,the plan is back and the Drill Sgt. is going to be tougher than ever. I will take things one week at a time. So, if anyone wants a little help losing some weight of their own, I've decided to share the plan. Modify it to fit things you like to eat but make sure you're eating more protein and good carbs than fats. Measure out your food (this is a huge one) and make yourself go to the gym. And yes, you have to eat this many times a day to keep your metabolism going! One other thing.. water, water, water! Drink atleast 4-5 bottles of water a day.
Day 1 Meals:
Breakfast- 1 Bowl of oatmeal (not instant!! use steeled or rolled oats) with 1tbsp flexseed meal and a dash of cinnamon mixed in.
1 Medium Banana
Morning Snack- Protein Bar ( I eat Cliff protein bars) or 1 cup fruit
Lunch- Small Turkey Sandwhich. Use reduced sodium turkey, reduced fat cheese (one slice only), whole wheat or whole grain bread, NO MAYO! I use roasted red pepper Hummus.. good for protein. Use Romane,Red or Green Leaf lettuce. Iceberg has z-e-r-o nutritional value!
1-2 Cups veggies
Afternoon Snack- Protein Shake. I use 100% Any Whey protein powder. Low in calories and fat, no added preservatives or chemicals. Use 1 scoop powder, 8oz water or fat free milk and 1 cup fruit of your choice
Dinner- Small Salad (use a large variety of veggies and an oil based dressing) and small baked chicken breast (no more than 4oz)
Day 1 Workout:
25 jumping jacks for warm up
25 min intense cardio: jogging, fast walking, eliptical
Chest/tricep weights: 3 sets of 12 reps on each
10min stretching after workout.
Day 1 Meals:
Breakfast- 1 Bowl of oatmeal (not instant!! use steeled or rolled oats) with 1tbsp flexseed meal and a dash of cinnamon mixed in.
1 Medium Banana
Morning Snack- Protein Bar ( I eat Cliff protein bars) or 1 cup fruit
Lunch- Small Turkey Sandwhich. Use reduced sodium turkey, reduced fat cheese (one slice only), whole wheat or whole grain bread, NO MAYO! I use roasted red pepper Hummus.. good for protein. Use Romane,Red or Green Leaf lettuce. Iceberg has z-e-r-o nutritional value!
1-2 Cups veggies
Afternoon Snack- Protein Shake. I use 100% Any Whey protein powder. Low in calories and fat, no added preservatives or chemicals. Use 1 scoop powder, 8oz water or fat free milk and 1 cup fruit of your choice
Dinner- Small Salad (use a large variety of veggies and an oil based dressing) and small baked chicken breast (no more than 4oz)
Day 1 Workout:
25 jumping jacks for warm up
25 min intense cardio: jogging, fast walking, eliptical
Chest/tricep weights: 3 sets of 12 reps on each
10min stretching after workout.
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