Impress yourself

This is the email, I sent out today to all my clients... thought it worth sharing!! And an article I found on the internet about impressing yourself!!

http://www.christianodyssey.com/07/FM07/0702impress.htm

Ok, ladies, 7 days left to our 21 day, where are we gonna be on May 1st challenge!!!How are you doing? Making the sacrifice? Feeling the Burn? Feeling Good?I know I am!! I have gotten in my weights, my cardio, and my food is pretty dead on. wow, it makes me feel good, to know I am in control of my body!!

If you haven't been keeping up with me on my blog, you should check it out. I am getting alot better at blogging daily, and hopefully it will motivate, make you laugh, and keep you sane!

I know it's not "easy" and I know you want to reach your goal "overnight", but, anything worth working for takes time and perserverence. Reaching the goal is a great accomplishment, but, I believe finding out who you are along the way, and pushing yourself a little more each day, makes you strong, mentally and physically.

I complimented a client the other day for her dedication, (she is now working out on her own) I said, "wow, I am so impressed!!" ( I see her at the gym, working, sweating and pushing herself to the next level) and she said, "thanks, I am beginning to impress myself". I thought you know, thats where we need to be, impressed with ourself, to the point, that we aren't the person we thought we were, we are better... so go impress yourself, it will inspire you and others!!

Have a great weekend!!!

see ya at the gym!

Love,Melissa

Got Gas???

You know the kind, your husband never admits and your kids think is funny??
If you have been eating like you should, lean protein, lots of veggies and fruit, you may find yourself a little bit, shall I say "gassy". I will admit, the past two days, honestly, my tummy has hurt! A little personal... but, guess what, you are not alone. And you may not even want to admit it :)
You can get digestive enzymes at the health food store, if you find, you are really having a hard time digesting the protein and all that fiber, (that your body just isn't used to yet), you may want to add these to your supplements.
Hope you have had your laugh, hahahha.... at my expense...

This week has been very good thus far, great workout tonight and cardio!!
Great things are happening with all of you too!! so far, I heard about going shopping and buying smaller pants, woo hoo!! And someone else, found a smaller pair of jeans today in her closet!!
Several of you are ready to get measured, you are feeling smaller... so we must be doing something right!!!

Keep up the hard work!!

My Weekend

Friday ... let me see??? food for the day... IDID NOT EAT THE POPCORN!!! NOT EVEN A NIBBLE!! woo hoo!!!

protein pancake and coffee

apple/almonds

protein bar

lowfat cottage cheese

My late night oops.... pizza. Maci had a friend over and we ordered pizza. I had no intention of eating it, but, when Nathan was sitting right beside me eating it, I had to have a few bites!!
It was cheese and it wasn't the really thick crust... so not the worst thing I could have eaten.

Saturday was a full day at the gym... trained all my great clients!!! They hate leg day!!!
I had my protein pancake, of course!! and my coffee. Took along a protein bar, to eat while I was there.

got MY leg work out done and also did 10 mins on stair stepper and 25 mins on elliptical!

came home and had chicken and go green drink.

Took a nap!!!

Ate muscle muffins after my nap... Nathan cooked turkey and asparagus on the grill, and we also made couscous

Sunday morning... had 2 muscle muffins and coffee... went to church. Ate out after church, Yesterdays.... had the chipotle (sp?)chicken, no bacon, no jack cheese. Salad, rice and broccoli.
Took home a doggie bag! ate my left overs for dinner with left over asparagus and couscous. Everyone else had frozen pizza... I did not eat any... I made my bananna muscle muffins for snacks for the coming week.

12 days left to the challenge!! LET'S MAKE IT A GREAT WEEK!!!

My Thursday

Thursday started out slow... because of the migraine I went into work late... was there by 11:00, so I ate breakfast basically at lunch time. Basically a good day... productive. That is my goal these days, not be "busy" but, to be productive. A person can be very busy, but never get anything accomplished!

My food for the day:

protein pancake/coffee

apple/pumpkin muscle muffin

grilled chicken and mashed sweet potato (about 1/2 cup)

drank my "go greens"!

2 pumpkin muffins at the gym while I trained

grilled chicken, couscous, edamame (soybeans)

Got my back and bicep workout done, and did 10 mins on step mill, and 25 mins on elyptical.

A very complete day!

oh, and got my vitamins and supplements taken, morning and night!

So, today is Friday, the popcorn machine sits outside my office door... I won't eat any today. Once you get your food clean, man it makes your stomach hurt when you eat bad. I just keep reminding myself that. Plus, that yellow lard stuff you pop it with just grosses you out, so think about THAT, and not the fluffy buttery popcorn!

The view all day!!

Have a great Friday!!!

My Wednesday

Wonderful Wednesday was full of temptation!! The office had buttermilk pie, mini cherry cheesecakes, homemade cookies and birthday cake.... can anyone just say "help me, help me"

However, I refrained.

I was even asked to go to a Ranger game last night, I had a headache all day, so I couldn't go, but, then, all I could think about, was a game hot dog, and a beer!! So, even if I had felt like it, going would have been a bad idea.

Eating was good, cardi--- not so good. Left work, and ended up taking migraine medicine, so then that led to a nap and not doing much at home. But, I do feel better today!

so here is what I ate:

1. protein pancake/coffee

2. apple/almonds

3.tuna on ezekiel bread and Go green drink ( i will post a pic)

4. 3 pumpkin muscle muffins

5. rest of tuna with whole wheat crackers

6. grilled chicken and green beans

pomegranite green tea and water

The go green drink is a full days of veggies and fruit... it is supposed to help you get all your antioxidants and balance your PH in your body. I was complaining my muscles hurt, and the lady at the health food store said I had too much acid and I needed more greens in my diet... she suggested this powder to put in my water... it looks GROSS! but, it was apple/melon flavor... not so bad!

Tonight is gym nite, get my workouts done this evening. Today's eating a bit off, since I was sick this morning...

but I do have my meals packed and ready!!

Have a terrific Thursday!!! see you at the gym!!

My Tuesday

so, yesterday, is a busy day, full day at work, and then full night at gym with my clients. Still had to eat, do my weights and my cardio.

Breakfast: protein pancake and coffee
snack: apple/ and almonds
lunch: ground chicken salad on ezekiel bread
snack: small protein bar--- 15 grams protein
at the gym snack: 3 Pumpkin Muscle Muffins
after gym snack: cup of low fat cottage cheese

green tea for lunch and water all day

ok, so not the best day... but, that is my struggle with eating and working and training clients, and then getting my workouts done.

But, I did get my arm/chest workout done last night, and 25 mins on that step mill... which about killed me!! No bad food all day, but, I should have eaten more good food.

The good news, Nathan went grocery shopping last night so, eating should get easier for me!!

One of my other goals, was to remember to take my vitamins. So far I have taken them every day!! Every little goal helps... and even when it is a small goal, when you do it, it is something to celebrate!!


I have been so impressed with everyone else's efforts... from brown bagging it to school to cooking your own food in a hotel room... that my freinds is dedication to the goal...

KEEP IT UP!!!

Ok, Let's make Wednesday WONDERFUL!!!

Tuesday-Day 4

So, let me finish my meals for yesterday...

Breakfast: protein pancake and coffee

snack: apple and almonds

lunch: lettuce salad with chicken

afternoon snack: veggie chips and some almonds

dinner: scrambled eggs with ground turkey, onions and tomato with a peice of ezekiel toast

Green tea with lunch and water the rest of the day!

No cardio or work out... did laundry and observed while Nathan worked on our taxes.

Hit the bed early...

21 Day Challenge -inlcuded Easter Weekend! :(

Ok, all you Moms Kick Butt readers... we have officially started our challenge. Last week during our training sessions, we talked about charting our foods and activities, so that on May 1 we can say yes, we did it.

Just the simple goal of eating clean, getting your cardio done and not missing weight training, is a great goal So, how did it go over Easter Sunday???

Let me tell you, my mom is the queen of starch and fat... she made Ham, scallopped potatoes, corn... and then I asked for green beans. So, she made green beans from a can, with garlic salt, and bacon peices!!! geez, mom!! help a girl out.

I took frozen veggies and couscous... which was really good!!

So, yesterday my meals consisted of:
Breakfast: protein pancake and coffee
Snack: tuna fish on ezekiel bread
late lunch with family: ham, couscous, salad (brought my own dressing), mixed veggies, small amount of green beans.
my treat was red wine!
dinner: salad with a little ham

The ham was probably horrible.... But, my brother gave me such a hard time for bringing my own food!! oh well! I survived Easter!.


This morning...
breakfast: protein pancake and coffee
snack: apple and almonds


I will continue to keep you posted ....

Can't wait to hear how everyone else is doing??!!