The Free Tour

Recovery meal: none
Breakfast: Croissant with two egg vegetable omelet
Snack: Almonds
Lunch: California Roll, Cup of Chowder and Fresh squeezed OJ (Hey, I am coming down with a cold, it sounds like a weird mix, but I think my body wanted it.)
Snack: EAS Rich Dark Chocolate protein Shake
Dinner: Salad with Salmon (planned)

Got my free tour of the sporting club from Nicole L today. Amazing how quickly the time flew by on the treadmill with her there to chat to. I could have probably gone the whole hour. We made time for weights and for abs and then we got to relax in the steamroom. Every gym needs a steamroom and jacuzzi.

Unfortunately, today I succumbed to a cold! Bummer. I am currently dreaming of my bed and hoping a few minutes nap will take the edge off the symptoms. i gotta get better by Monday because my baby boy nephew is in town. Gots to be able to freely hug and squeeze him!

I was able to give Nicole a copy of the Bas. if any other Rudy Reyes peeps are reading this, here is a tip I suggested to Nicole based on what I do to change things up a bit and make Bas more interesting. For Defense, I will raise my knee into a defensive position or I will will do inward blocks, twisting my bow stances. Also, When he calls the numbers, instead of just striking forward in a square stance, I will alternate striking to the left, right and in front. That way it is like I am fighting people on many sides of me. It's fun, try it :)

The Shopping and the Decorating

Breakfast- 6 pieces of chocolate
Snack- Two scrambled eggs with yolk; cottage cheese and 8 grapes
Lunch- Wendys Mandarin chicken salad
Snack- almonds and 2pieces of chocolate
Dinner- 6" Cold Cut with plenty of lettuce and tomato and cucumbers

+++

Almost done with all my Christmas Shopping and the tree is up :)

Almost bought a Billy Blanks DVD for $4 at Ross just out of curiousity.

Called the Sporting Club to get a free tour sometime soon.

Looking for a second job to help my family more and not limit my activities too much :)

The Final Picture

Breakfast: Kick bootie Apple/Fig Cereal from Kellogs that I got in Switzerland
Snack: Same as Breakfast
Lunch: Barley Soup and a Grilled CHeese Sandwich
Snack: Handful of almonds x2
DInner: 4 beef taquitos with guac and cheese

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So my diet ain't so hotnowadays, but I'm still working out!

Saturday I did the moonlight beach workout with Tricia, Nicole, Nicole, and Patrick... so there! And I've been doing Bas on my own and just bought a cool new workout video guaranteed to give me results in 10 days or my money back...let's see if it can svelt my middle to my desired sveltness...

OK! On to the photoshoot yesterday.

When I got there, it was only the photographer, Jeff. I took the shoot in my 'bad' outfit and was disappointed that my belly still looks yucky in it frontal... with out my 'bad' pants, my stomach looks pretty decent. Anyhow, the side view is pretty good. I know this because Jeff said, "You lost a lot of weight!" He showed me my before photo, and I am stunned at how horrible I used to look. I knew it was bad, but now that I am 'back to normal', I can really see what McDonald's and dessert every night can do to a woman! Holy cow! Pun intended...

Geez! My belly was like one big circle. Heart attack and diabetes? see Arlene's old belly.

No one was there to weigh or measure us... I kind of felt abandoned... or just kind of forgotten. It was nice though that Rachel and Sherri were there. Gosh those women look gorgeous! I was able to peruse the computer to see mostly everyone's after shots and I the photos made me so happy because all of my friends looked happy and had such beautiful smiles. Their body and posture just exude it! The energy that day must have been infectioius! I am sad that I missed it.

I guess I am a little bummed that I was made to feel like I hadn't disclosed that I was going to Switzerland the first week of December. I know I did and I know that Karen said it would be okay because the program was 12 weeks. By having the program end the first week of Decemeber, the program became 13.

Anyhow... I'm also bummed that they never announced who made the cut for the next group. I had to guess who I thought made it and then ask who else made it.

It's kind of like, I came into this program with the intent to bond and become a cohesive group, and I did all that I could to make connections with people and then bridge people together... and in the end... I missed out on the climax... like I never summitted...

It's threefold this feeling... one, I didn't get to finish with everyone or attend the party with everyone and all I ever tried to do was get people together outside of class. The time I tried to put it together, two people came. It was nice and intimate, but I never got to experience the whole team in that way. Two, I just don't think my pictures or final weigh in will show 'true results' because of my trip and the difference in time between photo and weigh-in/measurement time. Three, I wonder why I wasn't asked to continue... was it because I left for vacation? Didn't seem to put out enough effort? Didn't want to sign up for a gym 40 minutes away from my home and pay $50 a month for an unknown amount of time? Was it because my results weren't compelling enough? Was I too social? Did I grunt too much in class? haha Who knows?

Anyway, I came in with the best attitude I could muster during the time I was sad, lonely, fat and directionless and feel like I leave stronger in body and mind, but actually with less of the Hero in me than when I started... I'm not as positive nor hopeful. I am almost disedified and disillusioned for reasons not only mentioned here, but others that will just stay in the silence of my heart and with a few close confidants.

I will go on and I will take with me what I learned and I will continue to love people and share and hope then same thing I have hoped since I was a young girl... that no one will be lesser in their life for having known me.

I am still grateful for this experience. There are some things I might have changed... like starting the double workouts sooner and maybe being a little more reserved but other than that. This exeperience is a part of my life and the people from it now are too. They will alwyas be. It's another building block of the person I will be.

Here is a poem that I remember reading on my mother's wall when I was first learning to read cursive. I still remember it... it is by Karen Ravn:

Tomorrow is a Dream that Leads Me Onward...

Tomorrow is a path that I've yet to choose,
It's chance I've yet to take,
A friend I've yet to make,
It's all the talents I have to use~

Tomorrow is a dream that leads me onward...
Always just a step ahead of me,
It's a joy I've yet to know,
A love I've yet to show,
For its the reason I have yet to be~

My mother is my hero. All the good and kind in me, she has put there. The hope, the positivity, the caring, the generosity, the tenderness and empathy... I definitely don't have it as much as she has, but it's even there in the slightest bit becuase of her. I grew up reading self-help, power of positive thinking-type books. They were in the house becuase she was always reading and improving herself. I was in 7th grade reading The Greatest Salesman in the World by Og Mandino. I think I took a lot of that and tried to live it early on. Somewhere along the way, the idealism got squooshed by the world and some of the yuckiness in it. But, Rudy's love and positivity and idealism, reminded me of who I am and gave me renewed hope. I learned though that nothing is black and white and that maybe Hero Living is really just the power to carry on. "Nothing Gold can Stay". There will be the highs and the lows, but don't let anything stop you. Good or bad...just carry on. Speak your truth even if no one listens or believes you or sees you. Carry on.

One of my favorite Rudyisms was this, "You can do it. You are doing it."

Now I go into the world... and I carry it all with me... all my past, in my present, into my future.

Let's see what tomorrow brings. I will do what I can to bring it.

Month 3 Week 4 Day 2

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This was the last workout at Frogs for me.

Tomorrow will be Tamarack.

Friday will be Torrey Pines.

Then next week, I am in Europe, so I will miss the last week; and then the program will be over...

So we did our workout on the patio outside. We warmed up with some basics, open/close, running in place, shadowboxing... and then we were supposed to go inside for some Bas Rutten, but unfortunately the dance class with the older ladies ended up showing. So we grabbed our weights and our mats and headed outside.

I only went for the 7.5 lbs because my body was just still so tired.

We started with squat, press, twists and Rudy told us to really focus on our movements. Straight back, deep squats. I really forced myself to go deep and my bottom was feeling it! We did 20, then we went into 20 biceps curls (sometimes they were hammer curls) and then we did presses. We did this set a few times. He threw in the backwards lunges with dumbbell raises and we ended with killer ab work. I can't remember what we did to blast our stomachs, but we did and then he had us do the darn flutter kicks and I just couldn't hang.

Rudy was a comedian again today. Just so funny when he talks to Sal about his choice of words for describing Peter's baby.

I was so blah tonight, maybe it's the blues that this is almost 'the end'. Maybe it's how tired my body is from the past two weeks, but my body has really changed for the better. I have more energy and fit in my clothes better...my size 8 jeans won't stay up... everyday someone else will comment on my weight loss and I have an opportunity to tell them all about Rudy and the program. It's nice.

Month 3 Week 3 Day 5 (AM)

Okay, I am writing this after the fact, and it has already been so long...

Im gonna have to do the others from week Month 3 Week 4 first and see if I can separate the workouts in my head...

Just gonna use this as a placeholder for now...

Month 3 Week 3 Day 6 (9th workout of the week)

Recovery- none
Breakfast- Chili Feta plate at Naked Cafe
Snack- other Half of Naked Cafe food
Lunch- 1/2 Parisian Salad and 1/2 Turkey Panini
Dinner- a bunch of morrocan spreads with some pita bread (bad) and some stuffed red bell peppers

Did the Tamarack Stair run today again. This time, I think the week had gotten the best of me and I wasn't in front most of the time. I was somewhere in the middle. One place that I still did well was the sprints. I paired up with Adam and think that we were very well matched. My guest today was good at keeping up with Rudy and was matched up with Sal for the sprints. My body was screaming for rest. I went to see Quantum of Solace for a little respite, it was good. I guess because I was expecting something horrible due to the reviews, it was better. I do agree that Casino Royale was better... I would buy the Blu-ray for Casino before Solace for sure.

But there was not too much rest for the weary because after the movie I had to get ready to help Angela celebrate her birthday! Those of us at breakfast showed up that night... the Mackles, Natalie, Ava and myself. It was great to see eveyone out of workout wear and even nicer to move in other ways than 'tough'. The girls really got their groove on in the club and it was amazing how we sweat almost even more than we do in the workoluts... Perhaps because our workouts are only 1 hour? Or perhaps the clothing we wore absorbs more sweat? Or maybe because most of us had our hair down, when we normally have it swept off of our faces? In any case it was a great, albeit sweaty, time.

Month 3 Week 3 Day 4 (PM)

Tonight my second oldest sister, Christine, came to class.
it's kind of cool that she came because she will be the only one in my family who gets to experience a litle of what I have been doing these last three months. The personal irony for me is that this is the one sister who never saw a tournament or sash test of mine when I was in Kung Fu. So not only did she have to see what I do, she had to do it too.

Tonight was a Bas night. Bas is short for Sebastian Rutten. Another one of those nights where we warm-up and then do about 7, 3 minute rounds with one minute of 'rest' (rest being workout some other way, but make sure you keep your body moving).

She did well for not having worked out much at all. She was a little surprised at my intensity... I'm not known for my physical fighting style in my family... no one really every sees my throw punches or knees.

Would love to hear from her a little about how she is. I got a text the next day saying how SORE she was... wow! I must have come a long way, cause I wasn't sore at all! Woohoo!

Month 3 Week 3 Day 4 (AM)

730am Recovery- Tiger's Milk
930am Breakfast- 3 eggwhites scrambled with spinach, tomatoes and onions
1030amSnack- 3 handfuls of almonds (my body is screaming, "Woman! I AM HUNGRY!"
1145am Lunch- Beef with Brocoli, rice and noodles (Today Rudy said that now is the time to really eat clean... IM SORRY! But I am sooo starvationing and this looked so much better than a salad.. )
2to3pmSnack- a handful of almonds and a small square of dark chocolate, and a handful of almonds and a small square of dark chocolate and one more handful of almonds and one more square of dark chocolate. I told you I was hungry today! These multi workouts are saying, EAT! Also had two pieces of dreid seaweed
830pm Dinner- Salad with fish (Planned)

Last night before I went to bed, I decided I probably wasn't going to workout and let my body rest.

This morning, I found that I was awake at 530am... I had a decision to make.

Rudy's words rang through my head, "How can you be what you've never been before if you don't do what you haven't done before?" Ok, that was enough for me. I certainly haven't worked out as hard as I have four days in a row before, so I might as well, just do it!

When I arrived, the first thing that Nicole Locke said to me was, "You're on time!" Funny, because that was her comment to me on my blog from a couple of days ago; I had been feelin sad and blue that I wasn't seeing anymore comments from her. See how great her comments are and the effect they have on me? :) Gotta love the comaraderie!

So we started with running. I actually decided to walk and talk with Carmela because my body was unsure from yesterday. You know, I don't think I have ever chatted with Carmela. She is very lively and has a great spirit! It was very easy to carry a conversation with her. :) Natalie joined us in our gab and then Rudy told us to get moving. When I started to run, I felt it in my feet going up to my legs. I was sore... so when I saw the tires being rolled out, I was a little bummed. After the run, I guess Rudy decided it was time for more indoor shadowing boxing... HOORAY!

This time we did the level two tape. I think that is what it was. Everyone was sooo worked! It was great! Dripping, literally dripping sweat! I still got to find out what a liver shot is... I am sure I am not doing it right. I don't know the mechanics and how the power comes from my feet yet. I had the wrong hair thing in cause at the end of every round, I had to mess with my hair to get it back up. Sal had the camera today. I am sure he got all of us looking all crazy. I hope we get to see some of his pictures that he took.

We were supposed to go 100%, so I was calling on my strikes. I think I have the problem I always had. i call too much for power and get more tired. I should just breath and call on the last or powerful strikes. I will try to be mindful of this next time.

I was also surprised at how big my arms looked in the mirror sometimes! Hope I can get all the rolls out of my belly before pictures! I still haven't heard from Karen how we will proceed with the shoot since I take vacation Dec1 to Dec9. I hope it all works out well!

Month 3 Week 3 Day 3

730am Recovery- Tiger's Milk-- I KNOW! Not the best source of protein and it's got sugar, but they are only 59 cents at Longs right now...
745am and 845am Breakfast- iced green tea and an hour later, 1 cup Ezekiel cereal, plain, with unsweetened almond milk.
1030am Snack- handful of almonds
1200 Lunch- 1 cup of tomato soup from Henrys and a handful of pretzel crisps
2pm Snack- Two sheets of dried seaweed
6pm Dinner- in and out cheeseburger, protein style with mustard and ketchup instead of sauce, grilled onions too (very very bad)

Last night, Rudy announced that we would actually have a workout on Wednesday this week. We will also have a workout next Wednesday and be off on Thursday for Thanksgiving!

So today's workout was at Tamarack at 630am! I wanted to do it, but wasn't sure if I was gonna, but with a little push from Rudy, I committed to it and amazingly, I got there.

Basically, see last Saturday's workout and replace my sprint partner with Sherri Migdol instead of Nicole Locke... and up the sprints to 3 x's instead of 2 x's... OH and I ran with my water this time ;) LEARNED MY LESSON LAST TIME!

One of the stairs on the way back, Rudy told a fwe of us who were right behind him to run up and down the stairs until everyone else got there... I only did the stairs twice before everyone else caught up, but that was tough!

It's great to see that so many people get up early and enjoy the beautiful coastline with exercise! Lots of young surfers, some old couples, friends, singles, dogs (cute bulldog today) all around! Sometimes I wouldn't notice my surroundings, but after a bit of suffering, especially on the way down the hill from the sprints, I would look out onto the water and just have an incredible calm wash over me... ahhhhh! It was so nice. I had always thought of and idealized working out at the beach and here I am finally getting a chance to do it.

I love this program. It really has helped me. My mother reminded me of where I was before the program started. It is one of the three key things that I decided to do after I was broken from my break-up in August. In it, I have gained my health back, my shape back, camaraderie, and I am doing things I have never done before... like work out at the beach at 630am on a Wednesday...

Month 3 Week 3 Day 2

Recovery- EAS Advantage
Breakfast- 1 cup Rice Milk with Ezekiel Cinnamon Raisin cereal
Snack- handful of almonds
Lunch- organic mac and cheese from trader joes
Snack- handful of almonds, 1 prune and a couple os sheets of dried seaweed
Recovery- Tiger's Milk Bar
Dinner- Small Mandarin Chicken Salad from Croutons

Double workout day!

AM

Ava let the am class and we did the workout from last week.

3 groups

3 stations

1) flexed arm hang, sprints, mountain climbers, pushups, dips and horizontal pullups
2) kicks forward, 45 and 90 degree, arm sircles and sprints
3) keg lifts (did better today! Margaret reminded me to keep my chin up, even when placing them down, she is so good at reminding me of things... she also spotted me on the horizontal pullups... so encouraging!), kettle bells, pushups, dips and step ups on the large tires, and the trail of teard (ran up it twice in a row, twice)

Not sure why, but my forearms were SORE today!

PM
Rudy and Sal and Angela were back!

Angela said she noticed that my body had changed a lot! Woohoo! Like the feedback, but still so mad about my crazy bellyfat, not there. I can fit my size two skirts now, but my belly still had fat on it! What is that all about??? Anyhow, I will take the compliment! :)

I thought my forearms were sore earlier, today, they are so sore right now.

Rudy jumped in to some serious warmups. Even open/close seemed more rapid and intense... seriously. We did punches, jumping jacks and slow mountain climbers. I was trying to do the MCs by switching my feet up as high as I could, but then realized that the advanced switch feet and always keep on foot in the air. I switched up to that. Oh yeah, we also did WINDMILLS! I had always heard of them, but didn't realize they were alternating toe touches while standing.

Once we were warm, we did sets of 20 pushups, 20 toe touches, 20 alternating toe touches, 20 other abs, 10 slow mountain climbers and then dumbell presess for time. Rudy would have Saleem or himself and I think once it was B Healy... lift heavy til they got tired and when they got tird, we were done. When they got smoke don one side, they'd yell 'halfway'! Then they'd switch to do the same amount on the other side. We repeated this probably 5 times. Saleem had his technique and told us we'd have a long workout... it was tough. He did great! We all cheered him on.

Oh yea, and I think it was Mary who announced that she did a keg lift! That was cool too.

Ended the workout with great breathing exercises... breathed in the good and breathed out...let out the bad, let in the good.

Getting ready for bed soon, so I can try to make the Wednesday workout, yup they're doing one on Wednesday this week... TAMARCK BABY! BRING IT! :)

Month 3 Week 3 Day 1

Recovery- Tiger's Milk
Breakfast- 1 cup rice milk and cinnamon Ezekiel Cereal
Snack- 2 dried seaweed sheets
Lunch- 1 bowl of pork and shrimp rice vermicelli noodle bowl
Snack- 2 dried seaweed sheets
Dinner- Before 7pm, calzone with artichoke, mozarella, and can't remember what else...

The workout this morning was cool. Dagnamit, I was late again, but I jumped right in and tried to figure out what was going on.

This time, there was a tape that called out 1,2,3,4 or 'defense'. What we had to do was execute a combination on command.

So, if they called '1' you threw a jab (took me awhile to figure this out, I kept throwing a cross)

if they called '2', jab, cross

'3' jab, cross, hook

'4' jab, cross, hook, uppercut

'defense' meant going down to a plank postion an dthen back up again in one smooth, move. Sometimes we were told to go down to defense and hold... then they would call 'left' 'right' and we would either do slow mountain climbers, or I would try to mimic Rudy and do a grappling slide move...

I took grappling for a short time about two years ago. I liked it. They say that ground defense is gret for women, for obvious reasons that if we were to fight, we most likely would end up on the horizon rather than have a vertical fist fight.

So we did 3 minute 'rounds'

After the three minutes, we 'rested' for 30 seconds, but what we really did was either pushups, abs, or dumbells, until it was time again to go for another round.

Earlier in the class, Rudy had told me to get in front. There was a huge space right there in the front of the class. I jumped right in front. It was strange to have the big mirror right in front of me, I am usually quite a ways away from it. But there I was, no hiding. I asked Rudy after class if he had called me out because I was late, he said that he wanted to keep an eye on what I was doing since he knows I have a little background in fighting. Said I was close and kept up with Sal and him ok. I take that as a humungo compliment.

I feel like I am working out well, not so sore, recovering quickly, eating, ok...I have tightened up, but lost hardly any fat or weight it seems... I hope I can make a difference in the next 1.5 weeks!

Month 3 Week 2 Day 6

Breakfast- 1/2 Plate of Prosperity at Naked Cafe
Snack- a few sun chips, maybe ten
Lunch-other 1/2 of plate
Snack- cheese and fruit
Dinner- 1/2 crabcake, hardly any breading; rare ahi; filet of beef

I actually made it on time to Tamarack at 8am! We basically did the workout that I missed last week. They ran on the boardwalk, and at each staircase, we went up and either did pushups or squats at the top or bottom of the stairs.

One time, it was cool because Rudy told me to go ahead to the other staircase while he took up the rear. It was a neat feeling to 'lead' the group. I have no idea how, but I get a decent pace and no one passed me, not sure if it is because they didn't want to emberass me, or if I was able to keep up a good speed.

At the top of one of the staircases, there was green patch, where we circled up and did 100 steam engines, and I think we did pushups and squats and stretched.

At the very very end of the boardwalk, is a hill. Rudy had us partner up with someone so that we could sprint side by side. Nicole Locke was my partner, and we booked it up the hill. I think she already had a mental picture of my zooming ahead and she kind of made it happen, because she was kidding about me giving her a head start, and when we went, she was ahead, and she stopped and she waited for me. I told her to keep going, but then I zoomed ahead. She thought I was giving her a head start, but she really was ahead in her own right. :) I think the mental pictures we put or don't put in our heads can really make a difference. We did good though. The second time, I kept cheering her on while we ran. It's really good to team up, I think. It helped me to push myself and give me energy, as well as remember to be encouraging.

On the way back, we ran it the same way, going up and down each staircase. About 3 staircases too early, Alicia and I thought we were done, so we put forth some good energy into the staircase and kind of depleted our reserves. All of us were so thirty that day and only like one of us was wise enough to bring a canteen. Props to Natalie and her generosity to share with those of us who were not so prepared.

After the workout, I went to my car to get some waters for Sal and Rudy. Four large men were near my car and two were leaning on the trunk of my car! Sheesh! I tried to be polite and give the idea in a lighthearted way that this was my car and maybe they'd get the idea to probably not be leaning on it. Well, nope. They didn't get the idea, and I wasn't gonna start a fight. In any case, later, we all decide to go to naked Cafe in Carlsbad. I start to go towards my car, and Rudy is heading to his, and he notices the guys leaning on my car... he asks me if that is my car and I say, 'yeah, it's okay... I already tried to talk to them'. And he says kind of under his breath, 'no respect...'. So he proceeds to walk with me to my car and you can totally see the guys start moving as they see me approach with our dear Rudy. LOL! Thinking back, HOW GREAT WAS THAT?! They say something dumb like, 'oh, we thought she was going to get lunch.' and Rudy in his way, kind of light but also in a way that exuded a quiet, confident, 'don't mess' attitude, said, 'yeah, that was me.' ahahahahaha! What a fun, perfect way to have resolved that fairly irritating situation!

Month 3 Week 2 Day 5

8am Recovery- 1 Muscle Milk Lite Mocha
930am Breakfast- 1 cup Cinnamon Raisin Ezekiel cereal with Rice Milk
11am Snack- 1 dried sheet of seaweed and 1 handful of raw almonds
1245pm Lunch- Salmon filet with lettuce and cucumbers and tomotoes with a side of Tzaziki Sauce
2:15pm Snack- 1 cup Ezekiel Almond Cereal with Rice milk
Recovery-
Dinner- RAW Hummus Wrap- Raw organic cashews, raw organic tahini, avocado, garlic, organic lemon juice, sea salt, romaine lettuce, organic collard green, red bell pepper, organic cucumber, Fresh Mint

AM Workout- This workout was very similiar to what we did... was it Tuesday morning this week? 3 stations, in three groups.

I did better on the flexed arm hang today. I think because I had my palm turned inwards instead of facing away, which I did last time. I was definitely able to hang for 10 seconds, not too much of a problem; it took effort, but not a problem.

We had Rudy in our group. I think this is the first time I ever got to be in Rudy's group when we break into groups. It made a difference to have him there to push me to do 20 pushups on the big tire and then dips. He is really good at being aware of what other people are doing in the other groups at the same time. Like, when we were doing the sprint/runs... He'd call out to someone that 'he sees everything' and call out to them to go deeper with their squats or something like that.

Oh, I was able to do a couple decent keg lifts today. I guess the key is to use the legs as you flick it over your head...it's tough to keep the form, so I only did about two.

At the cool down, Rudy told us that very soon the RR website will have Hero Living Logoes items. Everyone seemed really excited about it. We all got really fun and jovial about things. Laughing about an RR doll that yells at you... "You're not tired!" and hearing Sal in the background yelling "Peter your baby is so 'stinkin' beautiful!". Just funny stuff that we all can realate to, having been in this group.
Good group.


PM
Sal ran the group tonight and it was a somewhat 'small' class. Less than 20 tonight. I guess that is what happens on a Friday night.

Well, Sal worked us.

The warm-up was easy enough, but nothing is really totally easy, always get the sweat going on. 50 jumping jacks were in there and 100 steam engines.

We were to do 7 3 minute intervals. I think that is right. In the 3 minues, he would call out 'Go', or 'defense' (I think that was it), or steam engines, or pushups, or flutter kicks, or climb the rope, or toe touches. SO whenever he yelled one of those things, we had to do them. If someone got it wrong (like simon says) we'd have to drop and do 10 pushups.

When he yelled 'Go'!, it was time for us to do the combination he taught us. The first combo was right left, knee, knee. The next combo was similiar, but added the hook. The next comobo added the uppercut. The last combo, and he stuck with this for most of the class, was four rapid punches and then two knees. We ended the class with 'power' 2 punches and 2 knees. That was fun. I heard myself breathing hard on my punches and calling 'ha' on my knees, but I didn't care, it was giving me the energy to put some power into it :)

Tomorrow! Workout #7 for the week at Tamarack! I bet it will be tough, but I am ready! I think...

Why am I working out so much? Because we don't have much time left and I still have a layer of fat on my belly that needs to go. It jiggles when I run in place for speed, and that will just not do!

Month 3 Week 2 Day 4

10am Breakfast- 1 Muscle Milk Light
11am Snack- 2 pieces of Dried Seaweed
1245pm Lunch- 1 Pesto Turkey Sandwich from Trader Joes (I don't recommen them...)
2pm Snack- 1 cup of Ezekiel Cinnamon Raisin Cereal with Rice Milk
5pm Snack- 1 apple
8pm Recovery- 1 Tiger's Milk
9pm Dinner- 1/3 Grilled Chicken Salad, 1/3 Mahi Mahi(maybe too much butter, but increib!!!) 3 pieces of cheese (Pecorino...mmmmm!)1.5 glasses of Zinfandel

We worked out outside tonight. Lots of AM people there. Even Melanie! We did a lot of different combos... I noticed that Sal had the video camera out... I tried to ignore and just have fun with the combinations. Let's see, some were straight forward, such as a one, two, hook, upcut, right. Others were more interesting like the left thrust kick with a one two and duck out to more punches. Of course there were combos with knees too :)Let's see, we did a few sets (maybe 5?) that rotated between 20 chest presses with our hips in the air, then triceps with hips in the air, to abs (usually toe touches, but we also did flutter kicks, 6 inches off the floor holds), to pushups (I did the first few on mytoes, but had to go back to knees to get the full range of motion), to squat curl presses and sometimes we'd go to the fence and do calve raises. Then we would repeat.

Ended with some Qigong. Was cool, reminded me of when we'd play with the 'invisible force' when I was little. Seriously haven't done that in a long time! A lot of people were oooing and aahing at it, and I was surprised no one ever did that before. I think some didn't feel it either, but even at my desk, if I just pretend to hold a ball in my hands and bring the fingertips in and out I can feel the 'energy'. Huh... Rudy told me, it's probably cause I'm asian...haha... but I totally grew up in a white neighborhood... not sure why this stuff was stuff I'd play when little...

Great night. Really great night. I think this one will be logged in my memory banks for awhile. Feeling good.

Month 3 Week 2 Day 3

Breakfast- Kashi Hot Ceareal
Snack- 2 pieces of seaweed
Lunch- 1 bowl of filet mignon rice noodle and salad
Snack- 2 pieces of seaweed and 2 prunes
Dinner- 1 brown rice (before 7pm) california roll, lots of cucumber, no mayo withthe 'crab'

Did I mention that I am trying to up my caloric intake to closer to 2k a day? I really hope that helps me shed the extra weight.

I'm going to get me some more soy and almond milk and a little more ezekiel cereal.. That stuff used to be like 'rock quarry' to me, but now, I dig on it so much!

I think I will totally take a break from working out today since I did a double yesterday and really need to get some housechores done. I will definitely soak in the tub tonight, though. Today is defnitely my day off. I think I can use it :)

Month 3 Week 2 day 2 (PM)

PM workout- I got to bring two people as guests tonight, my friend Josi from my old kung fu school, and Sarah from my work.

We did the entire workout outside in the 'patio' area under the boxing terrace.

Sal started us with some real nice and easy stretches and warming up. We started to get intense with the jumping jacks, running in place and shadow striking.

Changed up the curls with different starting and ending points on our wrist rotation.

Worked the squat-curl-twist/presses.

Sal brought on a side plank exercise. We did 10 up-down raises, then we held for 10 very long seconds... some of his seconds were more like two, but I guess that's the fun of it all.

It was kind of cool to be right in front of Sal as he worked. I really felt like I was trying to 'shadow' him completely, speed and form. I dig on that.

Oh yeah, I have to mention something funny, for my memoires... and it give props to Sal for having such a great sense of humor and personality. Someone farted during the exercises and I really can't say it was Sal or not, but he took the fall. I couldn't help myself, but yelled, "Hey Music Man!" LOL! Just so funny, cause Rudy calls him our DJ, cause we use his mp3 player for the workouts. It was funny, we had a little extra ab workout from the whole hearted guffaws. :)

The night made me sweat, but the reps were short, only 10-20 and we took things really slow. I think it worked us out hard in a different manner. Really going throught the movements and holding the movements... kind of like taichi versus kung fu... it wasn't fast and furious, but it wasn't too easy either. Having to be slow and controlled and sustain poses is tough!

Sal "hates, hates, hates" slow motion bicycles, but he made us do them a few times. That's a great example to us. Just cause we don't like 'em doesn't mean we shouldn't work them!

Month3 Week 2 day 2

745am Recovery- EAS Light
930am Breakfast- 2 eggs with mushroom, spinach, ham and olives (the one time I didn't watch the cook,a nd when I got back to my desk, it was filled with yolk!)
10am Snack- 1 piece of Toast
1230pm Lunch- 1/2 chicken chopped salad and 2 slices of thin crust chicken pesto pizza
345pm Snack - 5 prunes
830pm dinner 1 Muscle Milk Lite Mocha and 1 tortillaless mahi mahi taco from Baja Fresh

AM workout- (Was late again, but only by 5 minutes) Warm-up run followed by 100 steam engines and some squats.

The cool thing about today is we kind of did something very similiar to the very firsat day. We broke up into 3 groups of about 7 or so.

My group was with Melanie, Luis, Tessa, Allen, Brenda and Craig. We circled up and did 20 leg kicks to the front, 45 degrees outwards and 20 more stright out to the sides. Then we did overhead side punches while in a squat (those are soooooo great for the sides. I gotta remember to do them on my off days), and then we did 'Christmas trees': Throwing our hands overhead, center, spread center, then downward, repeated 20 times. We continued on like this until it was our time to rotate. We all switched off on which one we led. Margaret made me lead the kicks at first cause she still calls me the 'Vegas showgirl'. I think we got to each lead one thing at least once.

The second station was tough! We had to lay down and reach up to a bar and do pullups; keeping my body straight was so hard that I couldn't get the full motion in. So, I started to keep my knees bent and I could really pull myself up. Then we did a flexed arm hang. I couldn't keep the whole fles, but could hold for 10 seconds, then we ran a sprint back and forth down the length of the parking lot. I did 10 pushups on the low bar, ten on the medium bar and then back to the rotation. One thing that was really nice was that comaraderie can really be built during these times. Like Allen helped me with my pullups by spotting me. I also 'raced' Margaret across the parking lot. I got a lot of great encouragement from Melanie and vice versa.

The third station was a variety of things...1) Kettle bell presses and swings 2) Overhead keg lifting (that was tough for me; kept thinking I might throw something off in my body) 3)tire step ups 4) tire pushups 5)Tire dips and 6)1 run up the trail of tears.

I did all of the stations twice except for the third one.

After we were done, I helped bring one of the kettle bells back and then returned to the group for finalstretching and breathing exercises with Angela.

GREAT workout! Looking forward to the PM Workout

Month 3 Week 2 Day 1

800am Recovery:Pure Pro Protein Drink
930am Breakfast: 3 egg whites, ham, spinach, mushroom, tomatoe, 1 slice of 12 grain bread
1030am Snack: 1 cup Ezekiel Cereal with 1 cup almond milk
1245am Lunch: Mikko Roll and 1 California Roll
300pm Snack: 6 prunes
6pm: 1/2 swordfish, spinach, corn, 1 slice of potatoe and small side of fusili

Because of this article: http://www.liveleantoday.com/article.cfm?id=429 and the example of Melanie losing weight afte upping her caloric intake, I am trying to eat more to see if that will help me to finally shed this excess bellyfat.

Today, it was a nice treat to have Rudy back. I again was about 15 minutes, late. Not sure what is wrong with me, but I have been getting to bed by 9 or 10pm every night... I just am sleepy, I guess. I learned the pattern of our 1 hour weight room workouts from Ava, couldn't deduce it myself, Monday AM and Friday PM= full hour in the room.

So, we speed punched, ran in place and pushed up the heck out of ourselves for warm-up. When we started the pushups, I tried to do the full pushup, but then had to go back to doing them on my knees. But it's amazing that I can do some regular style now.

We also grabbed the weights for horsestances while holding the weights at a 90 degree angle, forearms parallel to the floor. We did bicep curls and then back to the horsestance about four times.

We did alternating shoulder presses and lots of abwork. One of the newer exercises was a sideways plank with one leg and one arm in the air. We could modify it by resting out leg. I could do it 'advanced' on one side, but had to modify it once I got to the other. We did a lot of 'plank' type exercises. Slow pushups... I did about three full slow pushups, but gave in, in the end to knees. We also had to go down into a pushup and hold for a count of ten. WOW! Those KILL! I tried to do them full style, but couldn't get down into the position without falling. I only went about halfway and I heard Rudy call out a few names to "Come on!" and mine was one of them, so I had to go to my knees and hold the downward pushup position from there. That too was very challenging, even from my knees.

Did slow bicycles, slow in and out crunches, alternating toe touches while on our back, overhead toe touches... just a plethora of abs...

Since this is our last month, I want to try to go double on Tuesdays and Fridays (due to the off day that follows). I wil get myself to bed soon, read my book, say my prayers and hopefully be on time tomorrow.

Wish me luck!

Month 3 Day 7

10am Breakfast- the rest of my breakfast from yesterday with some whole wheat toast
1230pm Snack- mixed fruit
2pm Lunch- 1 cup of Organic Oatmeal
Snack- No Snack
645 pm Dinner- Spinach salad with egg, garbanzo beans, cottage cheese, shredded zuchinni, a very small bit of macaroni, 1 piece of Rye Bread, a cup of Lentil/Garbanzo Soup

Took a short 3/4 mile run and did 20 open/close, 20 Elephant Trunks, 50 steam engines at the park.

Watched some soccer players, watched 3 tai chi practitioners, jogged back home (pretty much across the street), then did 100 triceps, 20 kettle bell type swings with the 10 lb dumbell, 50 pushups and 30 situps.

Month 3 Day 6

Breakfast- 1/2 albacore tuna salad (didn't count on it being mayonnaise tuna!) with egg- couple tomatoes and 5 cucumber slices. 1/4 whole wheat toast and 1/4 cup cottage cheese
Lunch- Unfortunately the Bridal Shower that I went to had only scrumdeliumptious cheeses and breads... I tried to take in more of the grapes, but I succumbed to the cheese and bread...I even had bites of cake :( It was the most yummy, rocking cake, I have ever tasted.
Dinner- fist sized Salmon, 6 almonds

Was totally late for the beach day at Tamarack. I was coming from my parents house in RB, and I always sleep really soundly there. I headed up the 15 to the 78 and took the second south exit onto Tamarack. The Beach was easy to find, I just headed west. It wook a couple of turns around the lot to find a space. One I did, I walked towards the jetty and noticed that no one was there, I continued to walk the length of the beach, enjoying the view of the surfers both waiting for and catching waves. As I passed a man with a camera in hand lounging in his beach chair, with a fishing pole planted in the sand beside him, I noticed some familiar sillouttes up at the boardwalk ahead and to the left of me. I quickly made my way to the stairs and intercepted the group. It turns out that they hadn't hit the sand at all that day and had been making their way up every stairwell and back down again, two steps at a time. Along the way, they did pushups etc... After I realized that they were heading back to the start, I decided to take the sand route and jog back. Once I made it to the beginning, I walked towards the group and did the last stairwell with them.

It surely was not an intense workout, but I did get to breathing hard and a little is better than nothing... After we ate at the Pie Shoppe (yup that's what I said; we found some healthy items)I went home and decided to craft my own ab workout based on an old book I have called 'Banish Your Belly'. I picked a few of the workouts and worked it for a few minutes. I really, really, really want this tummy toned by December. My tummy and my upper arms are under fire. I'm gonna work them extra on my days off. I hope it helps!

Month 3 Day 5

Recovery- 1/4 Isotope Protein Drink
Breakfast-1 cup Almond Ezekial Cereal with almond breeze
Snack- 1/2 cup Almond Ezekial Cereal with almond breeze
Lunch- 1/2 cup of clam chowder and 1 spicy tuna roll
Snack- 2 pieces oif dried seaweed
Dinner (before 7pm)- Vegetable noodles and Shrimp with Rice

Was late again today... missed the whole 15 minutes of running and jumped right into the stretches and steam engines. Spin room again... this whole week has been spin for me everyday. I keep missing these killer workouts in the weight room. Spoke to Ava and she said that Monday morning and Friday night are the 1 hour class in the weight room. I will try to make it Monday morning and do a double on Tuesday.

At least I do still drip sweat no matter what when I am in the spin room. Today I felt badly for Ava becaue people kept talking while she was leading the class. I don't think they meant it, but it came off really rude. Sal took the mic and things quieted down. I notice a pattern that is really effective, we work out way down with speed in mind. So, what we do is we crank it four times and go hard out of saddle for 30 seconds, we unwind it one time to the left and stay out of the saddle for 30 more seconds, then we take it down one and I think we stay out of the saddle for 30, fast as we can for speed, then we sit down without touching the dial and crank it out for I think a minute, then we recover for 100 overhead pushes or punches... then we start it all over again. I think it is really effective cycle and I will try it on my own if I ever get a stationary bike.

My grandmother had one. I used to pretend to make 'ice cream' on it with my sisters and cousins, we would 'churn' the pedals and somehow that simulated making ice cream for us... she had it for exercise, she was diabetic (insulin dependent) anyhow, I am also reading a book called Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes without Drugs' I got it for my dad but he didn't want to read it (so I got diabetes on both sides-- but I learned its not hereditary like hair color, its hereditary for predisposition), so I am reading it and I find it is good for even a non-diabetic to read. I am learning a lot about how diet and exercise affects us and how diabetes is caused. Before this program, I think I was well on my way. I realize more than ever that this program has 'saved my life'. God really did lead me to this; I see it for so many reasons and in so many ways.

Month 3 Day 4

Breakfast- 1 cup Almond Ezekial Cereal with almond breeze
Snack- 1/2 cup Almond Ezekial Cereal with almond breeze
Lunch- Salad with spinach, cottage cheese, 1 slice of turkey, cucumbers, mushrroms and tomatoes
Snack- 2 pieces of dried seaweed
Dinner/Recovery meal- Protein Drink

Went to the night class. Pretty much the same deal, run for a warmup, do stretches, 100 steam engines, kicks, etc...

Did the handbike because my calves were killing me even as I walked. I asked Sal what to do about it, he said a massage and/or hot/cold packs. I went home tonight and broke out the AHAVA eucalyptus bath salts and soaked. Then my broke bootie had to self massage because a professional one just isn't in the cards anytime soon.

It was a pretty small class tonight. I think if I remember correctly, I was the only one on the handbike tonight. Sal worked hard. My arms are doing okay, they are slimmer, but I am not seeing the seperation that I would like to achieve by the end of this program. I will work on it extra outside of class.

I'm Dumb

Im an idiot... I had my weight loss and fat loss etc.. included in my excel formula... I only lost 21 inches. Sorry for my lameness y'all.

Month 3 Day 3

Breakfast- woke up late and skipped
Lunch- 1 Rainbow roll with just salmon and tuna on top (not a very colorful rainbos)
Snack- 4 squares of Lindt Mint Dark Chocolate -Very bad, I know... :(
Dinner- Salmon Salad and cucumber with a mix of raw fish

For some reason, my calves are in a lot of pain right now.

I didn't do anything extraordinarily different, but maybe it was the sprinting or doing the steam engines while on my toes... I don't know but they are tight, hurt and tough to use when going down stairs.

One of my coworkers felt faint after giving blood today, so the nurse and I took her to the gym to lie down. I stayed with her, deciding to spend my 10 minute break there. While we were there, I showed her some of the workout things that can be done in a small space with minimal equiptment. She said that watching me made her want to workout again. We talkes ome more and came up with a plan. Starting January, I will lead her and two other girls that have expressed interest in working out in a session similiar to what Rudy taught us. That way, we have accountability for wach other, and I do not lose what I was given from Rudy and Sal and the program. The best way to retain something is to teach it.

That's the plan right now, hopefully it works.

Month 3 Day 2

Recovery: Drank 1/2 of the 1/2 of the Isopure that was left before the workout and the rest after the workout
Breakfast
Snack
Lunch
Snack
Dinner

This morning, it was spinkling and then, it was raining.

I was really late this morning. Sal called me out (Rudy wasn't there yet) and said, "That's 15 minutes of training that you already missed!" He was so right, so even though I was tired, I knew I had to make it up, so I started right into running. I felt that since some people were still walking, I might do well to run hard for the time remaining and at least equal those who were there on time and walking the whole time.

I got on the bike, no not the handbike, the spinning bike. Sal had us do 30 second intervals of regular and then 30 speed 'out of the saddle'.

Rudy was super duper hyper today! He kept yelling out, "I had some STRONG coffee today!" Oh and I was supposd to watch his photographer to make sure he didn't 'cheat' haha(Paul was his name?)Good thing Sal was running the class! Sal did a great job too!

It was so challenging to be on the regular spin bike again, I sweat sooo much... just dripping. I wonder if that is because I am in better shape now, or I am exerting more effort now.

Month 3 Day 1

Breakfast:
Lunch:
Recovery: 1/2 bottle of Isopure Dietary Supplement
Dinner: totillaless mahi mahi taco from La Salsa

I expected to get my socks nocked off of me tonight because Nicole's blog told of how Rudy put everyone through something like nothing before...

They did crazy sets of pushups and dips etc.. by starting with like ten and continuing the sets uncrementally by one until they got to 20.

No, none of that for us. We ran our usual laps, but this time, Rudy threw in some sprints. So he'd tell us to run 50% and then he'd give us 30 seconds and tell us to sprint hard for 30 seconds... when we had our final sprint, he told us we would run as fast as we can for 1 minute. That was rough.

We circled up into our warm-up circle... lots of the same stuff, 100 steam engines etc...

Went to the spin room and I did the handbike next to one of the newer class attendees. It was cool to talk to him afterwards and hear how he dug on the handbike and how it worked all these great spots on him. One of Rudy's call outs to me tonight was to use my lats... I realized that I can challenge myself to use less of my body and more of my arms now. I didn't go fast, but boy did I SWEAT!

After the workout, I saw three of the ladies from the group talking and they happened to be naer my car, so I joined in on the conversation. They were talking about eating clean. Tricia has lost 30 lbs in these last 2 months! She says that no one probably eats cleaner than she does. She says that one of her secrets is that she drinks more than a gallon of water a day! I need to try to drink more probably. I told them all how wonderful I thought they were doing... they are all about my height, but older than me and had more to lose and they are doing it. I am younger, had less to lose, and it kicks my butt! They are amazing women!

W8 D6 and D7

Saturday

Breakfast- 10am Egg White Omelet with spinach and feta
Lunch- 2pm Tomato soup with shredded chicken. Green salad with Italian Olives, Olive Oil and Carlic
Dinner- 6pm 6" turkey sandwich on wheat with lettuce, tomatoe, sprouts, olives, salt, pepper, oil and vinegar, cucumbers
930pm Sample of Chambord, sip of beer

Today we had our weigh in for the end of Month 2.

Overall, I lost 32.8 inches since the start.

I also am 130 lbs now... I was jumping up and down for joy!

Goal weight 124, if I hit 119, I will be SUPER STOKED!

Would love a 29 inch waist, but I'm dreamin'

Sunday
Breakfast- 3.5 oz steak, eggs, 1 whole grain piece of toast
Lunch- Tomato soup, chicken breast and olive salad with leafy greens
Dinner- 1/2 filet of mahi mahi, sid eof julienne vegetables

My diet is so off on sunday because of the Mass schedule...

W8 D5

0730 Recovery- 1/2 Pure Pro by ABB
1030 Snack- other 1/2 of Pure Pro by ABB
1200- Lunch- Salad with Tofu and Veggies. No dressing, just cottage cheese.
1400- Snack- 1/2 cup Ezekiel Cereal with 1/2 cup soy milk, prunes and seaweed slice
1730- Dinner- Salad with Salmon (From Ki's Japanese Restaurant)
1930-Snack- Handful of almonds

I was a little late this morning and a little unmotivated from something that put me in a bad, bad mood yesterday. An old friend of mine totally took some of my constructive crticism badly and ended up stopping all communication with me. BLAH! Why try?! So, I was in a bad mood and totally unmotivated today. I walked the first lap and then stuck my mp3 earbuds in (which I haven't used in awhile because I like to engage with the other participants a bit; this morning, I needed them to helpme get into training mode).

Ava ran the class... I think it was the first time I got to attend when she taught. She did a great job and made a good point about it not mattering who was training us, but that we give it our all. I started out slowly with our steamengines, but by round 50, I pumped it up and put a little spring into it. I tried my best to finish strong and did my best to go really fast and push hard when shadowboxing.

The last 15 minutes was in the spinning room, and this was the first time in weeks that I took the bike instead of the handbike. It was interesting how hard it was for me. I constantly needed to find my 'groove'. I sweated a lot! I wasn't going fast, but it was working me hard. it was even dripping on the handlebars! I wish Frogs had the disinfectant spray that some other gyms have. I'd like to clean my bike more.

OH! I FINALLY FINALLY FINALLY learned how to take the stinkin pedals off of the bike! I twist towards the bike, not outwards! Brandy is my hero! She showed me the erro of my way! And guess what? I even helped someone else get their pedals off of their bike! (Tracey :) So I go to 'give back'. hahaha

Weigh ins are tomorrow. If my scale is right at home and my small pants fitting right aren't indicative of great numbers, I will be disappointed! I hope I report great progress tomorrow. For some reason though, I feel bloated today! I will hydrate as well as possible and stick to my planned food for today.

Best to everyone!

W8 D4

Recovery: EAS Myoplex Lite
Breakfast: 1/2 cup Ezekiel Flax Cereal with 1/2 cup soy milk
Snacks: 1 handful of almonds
Lunch: 1 Spring Roll with peanut dipping sauce (Vietnamese- with noodels, shrimp and beef), Energy Vitamin Water
snack: other spring Roll with peanut dipping sauce (Vietnamese- with noodels, shrimp and beef), a handful of almonds, 1 prune, 1 sheet of nori
Dinner: Half a pear salad. 1/2 Sea bass filet with 3 bites of rice (was right at 7pm). 3 slider burgers, no cheese, no bun....lettuce, tomato, and onions

Amazing workout today.

Ran for about 20 minutes. Rudy seemed extra happy and smiley today. He was calling everyone out in a very nice way. It's cute how he has nicknames for some people. He called Nicole and Melanie the 'Dynamic Duo'. He calls saleem 'Major'. He calls Sydney 'Syd-money'. Peter is "Peter!". I got 'Arlenie'-- caught wind from Sheree that the origin of that is from Irenie on Pootie Tang! (MY sister, Alisa would get a KICK out of that one! if you haven't seen it, it's a silly movie) Cooled down and did killer sets. Everyone is 'Warrior'. :)

He made a new exercise for us today. I was tired when I started. We lunged back with the left leg, while raising the left arm with weight in hand, straight forward and and ending up above our heads-the right arm was out to the side for balance. We did this twenty times, switched sides and then maybe rested for 5 seconds and did it 10 time son each side and then rested a little bit again and then did it 10 times on each side again. I spoke to him after class and he said that he modified it from an exercise he saw on Oxana's website.

It really is true that we have more in us than we think, cause I can't believe I did it. It really gives real meaning to the Nike slogan 'Just Do It'. When we are in class, that is exactly the mindset I have to take on. Cliche, but true.

When Rudy called out for 100 bicep curls I slightly cried out aloud, "100?!" Good thing it wasn't too loud. I quickly swept away my bad attitude and slight anger/disbelief and well, I just did it. Rudy did a curl every second and I probably did 1 every 2-3 seconds. It was a challange, but it was really good. Again, just did it and can't believe that I did. We are learning mroe and more that we are indeed capable of more than we believe we are.

We did several sets of pushups, followed by rapid shado boxing, follwed by mountain climbers. I don't know exactly how many sets we did, but by the end, I was moving through molasses. the fastest my legs could go on the mountain climbers, was slow... which is a notch above super slow... After those sets, it was the first time, I collapsed my butt to the floor and really had to catch my breath before popping up. I usually make it a point to get up off the floor asap and be ready for the next exercise, but that one taxed me.

I liked it.

W8 D3

Breakfast- 3 egg whites with spinach, tomatoes, mushrooms and olives. 1 piece of whole wheat bread
Snacks- 6 prunes
Lunch- 1 3"x3" piece of vegetarian lasagna, green tea
Snacks- 1 piece of bread, it was white, but I was starving
Dinner- 1 california roll from Albertsons (ate before 630pm)
Snacks- 2 pieces of string cheese, 1 vodka tonic with lime

W8 D2

Breakfast- 1/2 cup Ezekiel Flax Cereal with 1/2 cup soy milk
Snacks- Dried apple slices
Lunch- 1 cup mixed salad greens and spinach with 2 tablespoons of cottage cheese, 6 strips of red and yellow bell pepper, 7 pieces of thinly sliced mushrooms, 2 thin slices of turkey, a tablespoon of olives and no dressing
Snacks- 1/2 cup Ezekiel Flax Cereal with 1/2 cup soy milk
Recovery- 1/2 Recovery drink from Frogs (gotta get the name)
Dinner- 1 bare (tortillaless) Baja Fresh Mahi Mahi taco - basically 1 strip of Mahi with cabbage, tomatoe, avocado and salsa

This night, I got to do the boxing class again with Rudy. This time we had a ton of people! I bought a pair of gloves for about $19 at Big 5, but a lot of people didn't have gloves, so we traded off. I really liked the feel of the bag work this time. I feel like if I were to spar in the White Dragon Tournament ever again, the Western boxing would really help me. Perhaps now with more Sanda fighters, I wouldn't do quite as well as I think, but back in the day, these basics would have really come in hand. WHen I worked with Rudy, I had to ease it up a bit because my knuckle was still a little swollen and aggravated. Rudy puts good resistance and pop into the focus mitts, so my right cross just wasn't working well. In any case, in just two classesm I think it really helped me to get a feel for footwork and using the body more efficiently when throwing a punch.

We ended up in the spin room and once more, I did the handbike. I started right away and this time really challenged myself to use my arms more and not so much my body weight to move the wheel. Sal was a little quiet tonight and Rudy looked a little tired, although their energy is always high when calling out motivations. After two months of 11+ intense workouts a week, they must feel as worked as we do if not moreso. I tried to think of what it will be like without them... how I can own my workouts for myself and take what I get in these classes with me... I remember back to week one when we had 11 weeks to go. Now, somehow 4 weeks left isn't daunting, just already starting to feel sentimental because I won't have this class, it's wonderful participants and wonderful trainers too soon. I wonder what will be in store for me afterwards...

W8 D1

Breakfast- 1/2 cup Ezekiel Flax Cereal with 1/2 cup soy milk
Snacks- trail mix
Lunch- 1 cup mixed salad greens and spinach with 2 tablespoons of cottage cheese, 6 strips of red and yellow bell pepper, 7 pieces of thinly sliced mushrooms, 2 thin slices of turkey, a tablespoon of olives and no dressing
Snacks- 1/2 cup Ezekiel Flax Cereal with 1/2 cup soy milk
Recovery- 1 Pure Pro
Dinner- 1 bare (tortillaless) Baja Fresh Mahi Mahi taco - basically 1 strip of Mahi with cabbage, tomatoe, avocado and salsa

We ran tonight and then worked out under the stars.

We killed out arms and our abs. I love the feeling of my abs working now. My hope is that in the last four weeks, the fat can finally be shed and the abs can start to show through.

One of the exercises that I have a love/hate relationship with is the 20 kicks forward, 45 degrees and straight out to the sides. I love the effect it has on my hip flexor muscles, but hate the awkwardness of it all. When I do them, I try to relax, but still squeeze my abs.

Tonight Rudy had a female trainer as a guest, Oxana. I was talking with Nicole and we thought it would be interesting to hear a female fitness trainer's POV on what we do.

I noticed that Sal was especially encouraging and motivating. It really made me happy to hear him working with so many people in the class, aiding them in form and with encouraging words.

Week Seven-- Day Six

Recovery- Just went straight to breakfast
Breakfast- 1/2 'Look Good Naked' Breakfast item at Naked Cafe; the one with Quinoa
Snack- other half of Breakfast
Lunch- Rubios Healthmex Mahi Mahi taco plate, without tortilla
Snack- 1/2 large banana
Dinner- 1/2 Antipasta Salad; 1/2 of an olive thin crust pizza slice, removed 1/2 the toppings (I had a BIG craving)

Supplements

*Started taking L-Glutamine to repair my muscle tissues and recover quickly, as well as aid in my digestion. Margaret told me that Rudy recomended it and after taking it, she feels much better after the intense workouts

* Started taking a Orac Energy foods. The equivalent of 24 servings of fruits and vegetables in antioxidant capacity

Support Colon Cleansing, Digestion & Slimmer Abs
Support Sugar Control & Weight Management
Support Healthy Joints, Bones & Muscles
Support Healthy Immune Response
Detoxify & Cleanse
Rejuvenate
Energize

http://paradiseherbs.com/orac.html

Saturday was the first time in about a month that I went to the Moonlight Beach workout.

Great. Great. Great Workout!

There were enough of us to work in two groups. So, Sal took one group, 'the advanced' and Rudy took the others. I was in Rudy's group.

We alternated between sand sprints and working out on the step.

Our group started at the step, we did 1 round like this:
*20 knee-ups
*20 pushups
*20 dips
*20 in and out crunches

When we sprinted, 3 of us were on one end of the beach area, while 3 were on the other. We sprinted hard (Chest up, hips forward and high knees) and handed off the baton/twig to another person at the other end. While the sprints kept going, we had to shadowbox or do hindu squats, etc. as we awaited our next turn. It felt good to push hard like that. It also was great because we all pulled together and cheered each other on. Our group was Nicole M., Kimberley, Katherine, Janice, Michelle and myself. Everyone did so amazingly. Great sweat, great tears.

When we returned to the step, we did:

* 20 knee-ups
*Pushups for time (Rudy told me that I had to do the full pushups and get off of my knees this time; it was very challenging for me... I think I only got four in)
* Dips as fast as we could for time (my arms were really tired from the full pushups)
* 20 scissor kicks

We sprinted one more time. I know on the last few sprints, my body was tired. It wasn't quite the same kick like when I started, but it was still good. I was at the point near the end though where I had to catch my breath rather than shadow box while waiting for my turn.

We did the wall one more time and then Rudy took us to the hill. We sprinted up and jogged down, about 3-4 times. I was very surprised at how well I did. It's like there is a sprint switch in me that can turn on and I can really book it. I was RIGHT behind Rudy by just a few seconds each time. I don't really think about the hill, I just think about digging in until I am there.

At the very end, the groups came together again and stretched out and took in our deep breaths. I went to cool my feet in the water with Nicole and then headed to Naked Cafe for breakfast. Adam and I went together; it seems that everyone else had other plans. If you haven't made it out to Naked Cafe yet, you should go! The portion of the menu called 'Look Good Naked' has great options with the fat, carbs, and protein listed right on the menu. http://www.thenakedcafe.com

I am feeling like my body has a decent foundation of muscle built and now I am just hoping that the next 5 weeks will be fat sheding off of my body. I will try to keep my workouts to more than just the regular 4 each week from now on til the end.

1 more week until weigh-ins!

Week Seven- Day Five

Breakfast- 3 eggs whites with tomatoes and mushrooms, green salsa and a side of cottage cheese
Snack - 1/2 protein shake
Lunch- 1/2 fusilli pasta with red sauce and 1/2 green salad with side of italian
Snack- rest of the pasta and green salad
Dinner- 1/2 Seared dungeness Crabcake and 1/3 Bouillabaisse dish

I had decided that my muscles needed a rest and that I would attend the Saturday class, since I hadn't been in quite some time.

I really don't think there is a waisteline trimmer for me like combatative sports. The impact, the intensity, the twisiting, planting, reaching, adjusting... all of it! It could be all in the mind, because Rudy's program workouts are killer, but after last night's one boxing session followed by the regular workout program, I feel a bit leaner and tighter through the core; and that's what I have been waiting for.

Week Seven- Day Four

Breakfast- Organic Oatmeal
Snacks- 12 Raw Valencia Almonds, 2 dried mango pieces
Lunch- Chicken breast meat and steak chopped up with lettuce, tomatoe, guacamole and a couple of bites of beans
Snacks- 6 thinly sliced dried apples
Revery- Pure Pro
Dinner- 1/2 side salad with 1 strip of Mahi Mahi


Tonight I went to Rudy's boxing class. He was filling in for Bernard, the regular boxing coach. Some of you might know him from the Saturday workouts.

I was about 15 minutes late for the class because of traffic and coming from inland North County area.

When I arrived, I was surprised to find that there were only two other people in the class, Ava and a man whom I just met that night, named Ken. Ken, later on was invited to join the regular Rudy workout right after... I wonder what he thought about it.

I had spoken to Rudy prior to the class about borrowing some of his gloves, they were heavier than I am used to, 14 oz instead of 8 oz, so they helped to provide an even tougher workout.

I didn't want to be a bother by being late, so I just looked for the gloves and jumped right in. Rudy noticed me and told me I better shadow box for a bit to warm up before hitting the bag. Once I started hitting the bag, I was surprised at how quickly it became tiring. It is VERY different to hit something versus just air. It has been quite some time since I hit anything. After we worked the bag, we went through three station, three times. While one of us jumped rope, the other worked the heavy bag, and the other worked with Rudy and the focus mitts.

Jumping rope: As clumsy as I am and for as many times as I stopped jumping, due to missing a beat, I still felt pretty good about it.

Heavy bag: At first I had no idea what I was doing, then Rudy mentioned that I should watch my reflection in the window and watch to make sure my form was correct.

Two major things I was looking for: 1) That I keep my guard up when I throw a punch 2)That I fully extend with my jab and right cross, making sure that I have the proper distance.

Another thing that I tried to focus on was shifting my weight correctly for each punch and that the power comes from my legs and the twist of my body. It's a lot easier to do in slow motion on the heavy bag than with Rudy on the mitts.

Rudy and the Focus Mitts: This was really a great opportunity to have someone hold for me that actually knows what they are talking about. At White Dragon, we have other students hold for us and our knowledge is so limited as students, so yeah to have Rudy hold for me and call out directions and corrections and hold perfectly, it was great.

So he started with the one two; jab, cross. Two major things I need to correct are 1) Keeping my elbow out with my right cross- in Kung Fu, all our strikes were mostly with the elbow down, so I guess it's in my muscle memory and I need to correct that 2) I need to remember to twist my fist from vertical to horizontal to get that torque. I think when I was less tired, I did a better job because he actually asked Ken to take a look at my body twist when I threw the punches.

We also did hooks and uppercuts. It's so hard to use my body correctly when the pace is rapid fire. It feels so good though when you land a punch right and it make that nice popping sound and you cfeel everything just come together nicely. It's kind of like going to the driving range...or hitting tennis balls... you hit a ton, but only once in a while will you achieve that perfectly satisfying 'pop'.

One other cool thing was when he did the basic one, two, duck, cross. We did that in class a few times shadow boxing, but to have Rudy there, calling it out while you actually hit the mits, 'pop'-'pop', duck as he swings at you and then follow up another 'pop' with your right cross... it's fun!

So, the class both, taxed me and was a great time all at once. I am glad I took the opportunity for it.

I debated for a moment whether I should just call it a night or push through and also go to the regular 7pm class... with a little, "Why not? You're already here." from Rudy, I decided to test myself. Results were satisfactory. I didn't quite have the same oomfph that I usually have when warming up, but I did it! More shadowboxing, straightkicks (which really made my hipflexors sore this time), and running in place.

For the last 1/2 of the class, I did the handbike again (my arms are pleasingly much toner, but not exactly wher I want them yet), but this time, Rudy was on the bike next to me and Michelle to my other side.

I think the resistence was really tough this time and my hands were killing me I think from the punches. I have a minor injury from about a year ago when I last sparred and I guess it never relly healed. I have a tough time getting my right hand into a tight fist. In any case, the punching with Rudy aggravated it, so on the handbike, it translated to sever hand cramps. When resistence was high (Which was for most of the class) I had to put my full body weight into it to get the krank going. I was gong so slow, the wheel wasn't even a blur... and there I was, nest to Rudy. Hahaha. What a comparative sight for the bikers in front of us. It helped when Michelle might groan too, because then I didn't feel so alone! hahaha!

Well when things got to the end and we had to go for speed 30 seconds, rest, then speed 30 seconds, rest, then one last speed... I really gave it my all- did the whole mental psychology of having to go fast to save mylife or someone elses- and it was amazing to hear how hard Rudy works. I was totally groaning and all of a sudden, I hear Rudy and Michelle right there with me. It was kinda cool to work side by side and know we are going through the same thing. I'm usually so loud and the only one making lame noises, so that was great.

When it was all over, I was exhausted, yet grateful that I made it through. I think I will skip Friday and head to Moonlight on Saturday.

I haven't had a workout that lasted for two hours in a very long time and will consider getting there early at night to work a little beforehand. I stil have my belly, but it is getting better. I just can't believe how slowly you put it on and how much slower, it comes off! I usued to run down to my cafeteria at work everyday and grab a slice of pizza (huge thick slice) and think I was doing ok since it was a 'small meal'. I know so much better now and know I will never do things like that agian because I see the effects it has had on my body and what long road back it is.

Week Seven- Day Three

Breakfast- Ezekiel Cereal with Soy Milk
Snack- trail mix, yogi tea 'Tahitian Vanilla'
Lunch- Extremely thin crust pizza with olives, spinach, peppers and tomatoes. Small salad with spinach, mixed greens, tofu, bell pepper, mushrooms and fat free italian
Dinner- 1/4 spring Thai Spring Roll, chicken lettuce wraps, 1 piece of salmon sushi

After work, I met my coworkers at the Elephant bar, after that, I went home and caught up with a few friends on the phone and then zoned on the computer. Needless to say, no exercise. I take the stairs at work and at home.

Week Seven- Day Two

Recovery- EAS Protein Drink
Breakfast- Kashi Hot Cereal
Snack-Trail Mix handful
Lunch- Angus Beef Burger with wheat bun and tropical coleslaw. Two Bites of Beans.
Snack-Trail Mix
Dinner/Recovery- 'Pure Pro' Protein Drink

+++

Okay, people! I am back!

I am tired of not working out and eating poorly! I yesterday I realized that my belly seemed a little bit flabbier and I needed to do something about it. No more fooling around!

Today was my first day to do TWO WORKOUTS IN ONE DAY!

Monday night, I went to bed at 2am. I went to bed with the mindset that I was going to make the 630am workout, because I had believed that my mom might be needing me Tuesday night, and I could not miss two workouts in a row. There is no motivator for superhuman strength like being there for my mom is she needs me physically. It's like reverse Mom power. Moms get superhuman strength to save their children, I think daughters can get a bit of that power too! I love my mom!

So, I woke up and did the am workout with Sal. It was running, a bit of stretching and shadowboxing, then we spun. I did the handbike again, becuase I saw the screening of a movie called 'Caymen Went' and the girl had beautifully toned and svelt arms. My arms, need some help! They are historically the weakest part of my body (belly coming in quick second). I am going to hop on that thing whenever there is one open.

So, I went to work and actually was able to help my mom with the help of my sisters while I was at work...long story. i checked in with mom if she needed me at all, and she was much better.

This run of events freed me for the evening and since I already was 'beyond zombie' and couldn't feel any pain anymore, I decided to do my make-up workout that night. Crazy? Heck ya! Also I knew that the next day was a day off and I could rest.

Other personally emotional events had me a little stressed and in a bit of a bad mood, so I really wanted to exert that night. Lucky for me, Rudy was back and he must have had the same idea, because he put a world of hurt on us that night. No kidding! I don't remember the last time he worked us that hard. Near the end, I was almost crying. It came out like 3 little sobs of pain and then it went away. I popped right up and was ready for more.

Sheesh, we did so much and so many, that I may not be able to capture it all, it's all kind of a jumble but here goes: (oh yeah, I did this with a 10 lb weight)

* Starting with open and closes and elephant trunks, no big deal, right?
* Some left right combos
* Then some left right with knees
* Left right with duck to the right
* left right with duck, cross, hook, uppercuts
* 10 knees; rapidly
* a bunch of ducks to work our thighs
* probably 10 more knees on the other leg
* a combo of one thrusting kick, right left and then a knee that follows through
* a combo of one thrusting kick, hook, uppercut, then a knee that follows through
* 100 steam engines
* 20 pushups (they were on my knees, but FINALLY quality up and down!)
* 10 in and out crunches
* 10 alternating toe touches on our back
* maybe we did like 10 bicep curlsand then 10 push presses
* 20 tricep pulls and kickbacks; 10 on each side
* 30 pushups (kind of pooped out around twenty)
* 10 in and out crunches
* maybe like 10 crunches
* 20 tricep pulls and kickbacks; 10 on each side
* kettle bell like exercises for time
* 30 pushups (really pooped around 20 again, regained determination at around 32; the count was so fast!)
* 10 in and out crunches
* 10 kicks andn simultaneous dumbell presses
* 20 tricep pulls and kickbacks; 10 on each side
* 10 push presses
* halfway bicep curls, holding for 20 seconds or so x3
* Laying on out backs, we did a bunch of dumbell presses and tricep work (I think this is wher I almost started crying). We pushed from the chest, then bent towards our ears and then back up and then down to the chest. The speed was rapid... at least to me
* Christmas trees--- Just open the arms; kind of like a fun sau (spelling)bring them back together, then raise them over head, thrusting back and then back to center and repeat
* halfway bicep curls, holding for 20 seconds or so x3
* I think we did more arm work on the mat and then... it was over!

I am sure that I missed some things, but this workout kicked butt! I really needed it. I liked that we worked outside. Looking up at the stars during the floorwork and out towards the shopping center and traffic lights in the distance during a couple water breaks, helped make it so great.

I decided to go to my parents house that night. I sat with my dad for a few moments and told him what I learned about diabetes that day at an American Diabetes Association fundraiser we had at work that day, then sat with my mom and emoted about what I had experienced that day.

I hit the sack at 10pm. I was too tired to say my formal prayers, so I just said a few words and rested in Him. It felt great!

Oh yeah, Rudy mentioned that someone called the Tabata Protocol, Ciabatta, in one of their blogs. What kind of maroon would do such a thing? (Yes, it was me... unless there is another blogger out there who thought it was Ciabatta :)

Okay, just looked up tabata protocol...did you know there is actually a book out there called 'The Warrior Diet'. I don't know about you, but that sounds strangely appropriate~ I will have to check it out...

...and oh yeah, Rudy also mentioned his workout will be online soon. So we can hear him call out the counts on the tabata protocol interval training. THAT's why he mentioned it! I knew it couldn't be just out of the blue...

Week Seven- Day One

Breakfast - Kashi Hot Cereal
Snack- Trail Mix
Lunch- Chicken, Beef and Shrimp skewers (no sauce) X5. 1 piece os shrimp tempura roll.
Snack- Apple, trail mix, Vitamin Water
Dinner- Chicken salad with asparagus, eggs, tomatoe and side of italian

+++

No Workout

W#6--Weekend

Saturday Meals
Breakfast- Egg white scramble with spinach and a piece of sprouted bread toast with peanut butter
Snack- Apple
Lunch- Pasta with lamb and a side salad
Snack- trail mix handful; 4 cubes of chicken shishkabob and ice berg lettuce with 3 sips from a sampler wine flight
Dinner- 3 pieces salmon sashimi, 3 pieves albacore tuna sashimi, 1/2 Fresh Roll and 1/2 another type of roll. A few bites of cucumber and seaweed salad. A little sake+++
Walked all around dowtown La Jolla and Prospect street
Made up a 30 minute exercise based on the exercises from the program. I took Adrian through it and he said it was a good workout, short, but effective. How cool is that? That was my first time to put what I have been learning to the test. Adrian is a marine who works out pratically everyday and I actuall helped him to get his sweat on! Hooray!

Sunday Meals
Breakfast- Scrambled eggs, 1/4 of a waffle, 1/2 steak, fresh squeezed orange juice
No lunch of snacks
Dinner- 1/2 Spiral pasta with sundried tomatoes and a 1/2 BBQ chicken chopped salad
+++
No exercise :( A bad day for me...

W#6--Friday

Recovery: Pure Pro Protein Drink - discovered this stuff at a drug store (Longs or CVS or something) great amount of protein, 1 gram of sugar.
Breakfast: Kashi GoLean Honey and Cinnamon Hot Cereal
Snack:Cottage Cheese with Live active cultures
Lunch:Salad with Fish
Snack:Apple
Dinner:Sushi

Incredible workout today.

I am super surprised about how I did.

I don't run fast, but I have been able to keep running the whole time. I was glad to have been able to do it again today becauase running has become increasingly difficult as I feel more pains in my legs. I need to find my mp3 player again, I really think it helps with the running.

So several laps and then the spin room.

I did the handbike and it was good today. I think it went smoother this time, not so herky jerky. Sal gave me a pointer when I asked about where to position my elbows as I kranked. He said that if I keep my elbows in, I work my lats more and if I keep my elbows out, my shoulders will get more of a workout. It definitely helped to think of the power coming from those places instead of solely the arms.

Today was simple, but effective. Something new was when Rudy told us to go in reverse, that we stood up and went on the other side of the bike to krank. It was weird how it worked such a different set of muscles. I really felt my forearms working. Alicia I think said she felt it in her shoulders.

Near the end of the class, he had everyone, even the handbike people punch it out in the air. It was amazing how HARD it was to throw out punches after being on the handbike. I was working through some real resistence even though it was just shadow boxing. How cool that natural resistence was. Even the overhead arms raises were tough... we did 100. Such a simple movement really took some effort near the end.

We ended the workout with a real light resistence and Rudy gave a motivational speech, was it his "Hero Manifesto" that he called it? It was nice to close our eyes and listen to his words and soothing voice. After the class, Pamela asked me something that surprised me, but flattered me! She said, "Arlene, did you write that?" Wowee! She thought that I WROTE what Rudy was saying, I was shocked, but of course I replied that I had not. But how cool that she would think such a thing after only reading my blogs... and I thought my bogs were just my silly, casual voice! :) I am glad people are enjoying them and they don't just serve me. :)

W#6--Thursday

Recovery- 1/2 cup live culture cottage cheese
Breakfast- Organic 'Nature's Path' Optimum Power Hot oatmeal
Snack- 1/2 Peanut Butter sanwich on Ezekiel Sprouted Bread
Lunch- 6 piece Ca rolls and a glass of carrot juice
Snack- fruit cup; Salad from Oscars
Dinner-

We warmed up with a run (I was still sleepy and didn't feel energetic or hydrated- it's been soooo dry lately and oddly enough, I have been drinking less water) and then did a bunch of very cool new fighting techniques. I think this was our first time to throw a kick into our combinations. Rudy called me out today about not keeping my hands up. I guess even in between 'sets' we are supposed to keep our hands up, ready for the next command.

One thing I really have a tough time with is keeping my guard up when hooking. I drop my guard, or my hook gets all weird if I keep it up. So I have to practice in front of a mirror to see if I am doing it right and get the muscle memory down, so I can do it better in class.

After that, we went back in for Cibatta exercises(I know that's the bread, but I am not sure what they are really called); basically the exercises that go in 1/2 minute then 10 second spurts. We interspersed hand weight exercises with running in place and rapid shadow boxing "PUSH YOUR BODY!"

We ended with a flurry of different ab exercises and then called it a day. I hope it's not my imagination, but I think I am getting better at them! Woohoo!

Some people were talking about Karen's letter the other day saying that they will cut people if they are not seeing enough effort, results or if they are not following the diet plan. I think I may have needed that... so far my diet is much bette today!

I'm still kinda sleepy when I write this.

W#6--Wednesday

Breakfast: 3 egg whites, onion and tomatoes
Lunch: Braised Short Rib, brussel sprouts, pearl onions, and parsnip puree
Snack: 1 red apple
Dinner: carne asada beef with lettuce tomatoes and a bite of beans and a bite of rice
+++

No exercise today except for the walk that I took when touring the Escondido Performing Arts Center. What a cool place! It is huge! They have many theatres, but the largest one actually has real 'box seats' like the kind you see in old movies. I would love to experience something like 'Phantom of the Opera' in box seats.

The campus also has a children's museum, a dance studio and several art studios. They promote literacy and the arts to children.

Every first Wednesday, they have free performances and around Christmastime, they turn the place into a winter wonderland, where they bring in made made snow and open the campus to families for free. they had great ideas for events that I had never heard of. You can rent the largest theatre and seat 250 on the stage for dinner. It was so interesting. http://www.artcenter.org/

We had lunch in the lobby of one of the smaller theatres, and it was a very neat experience. I really liked it. Their chef is very good, and as you can see, they had no options... everything was plate, it was good, but I am not sure how many calories i took in...

W#6--Tuesday

Recovery: None
Breakfast: 3 eggs whites and spinach. 1 piece of whole grain toast with butter and jam. Small bowl of fruit.
Lunch: 1 Chicken Wrap with a small bag of sunchips, 1 glass of carrot juice
Snack: a handful of whole natural almonds
Dinner: 1/2 of a piece of facaccia. Salmon, greens and couscous dipped ian a little cream sauce. 4 bites of spiral pasta with red sauce.
Snack: 1/2 of a spring roll


I was about 10 minutes late this morning. I needed to make sure that I made the morning because I had plans for the evening.

Today Karen joined us. It is so nice that she was able to make it and experience it. I checked in with her a little later and she said that she wishes she lived closer so that she could join more often.

Today my arms were hurting, and I couldn't figure out why because we didn't do any pushups or weights... but then I remembered how in the beginning of the workout, Rudy had us do speed interval punching. I am amazed that it worked my arms that much! I didn't realize!

We also did sprints in the parking lot. At first I was able to sprint really quickly, then it was hard, but then I remembered that we usually do this in sand, so that helped me keep going.

One thing Rudy said today that I thought was right on and very cool was when he said, "This is what it takes to be the best!" I usually say to myself, "I'm not really desiring to be 'the best'". This time he said something more along the lines of, "This takes to be your best." I think that resounded with me more. I am trying to be my best self. Not trying to really 'beat' anyone, just pull out my best.

We finished our warmup with the killer kicks. 20 straight out in front, each side. 20 out 45 degrees from the body and 20 90 degrees from the body. I feel like an Oompa Loompa when I get to that point.

A few more runs around the parking lot and then we headed upstairs to the spinning room!

As soon as we started to pedal, Rudy said he didn't want to mess around and wanted us to start with two full cranks to the right. I did but just couldn't sustain it! So when Sal came by, I whined how my legs were dead and he helped me to adjust my resistance, I guess I had it turned too much. THANK GOODNESS!

Now once Rudy had us lighten it up a bit and go 'as fast as you can!' for I think 30 seconds and then we slow it down for ten and then go fast for 30 seconds. I don't know how many times we did this, maybe 8? But the last one he had us do was go as fast as you can for 1 minute!

I think the mindset that I put on that helps me when he asks us to go 'as fast as we can', to really go as fast as I can... I simply imagine needing to pedal fast enough to get out of an exploding building or to get somewhere to rescue someone before it's too late... the time is ticking down... only 1 minute...how hard would I push? How fast could my legs carry me? I wonder what other people think of during those times when Rudy is on the mic and calling out to us to do our best?

Well, I got one of the pedals off today. God bless Luis for helping me get the other one off. It seems I go from this crazy workout monster to instantly a damsel in distress looking for someone to help me get my darn pedals off. So much for being able to 'tear it up'! hahaha

W #6-- Monday

Recovery: 3/4 Muscle Milk
Breakfast: 3 egg whites with spinach
Lunch: Two Mahi Mahi Tacos from Baja Fresh
Snack: Whole Grain Pita Chips
Dinner: Sushi from Poway Sushi Lounge (I admit... one was fried :( It was called the lazy chef... and it was gggggggrrrrrreat!)

This morning, we spent the whole time in the room. We warmed up and went to town all right in there.

I guess Sal, Alicia, B Healey, Shiree and Rudy all went out to watch the Charger game last night and today only Rudy (he was able to leave around 7) and Shiree made it to class in the morning. I think we are supposed to give Sal hard time the next time we see him ;)

So, because they all partied a bit, Rudy decided to do us a favor and kick out butts. I needed it for the weekend I just had, so I was pained yet grateful.

Abs were blasted, arms were blasted... there was probably only about 5 seconds for the weary, hardly any recovery time at all. I was almost in tears every time we had to keep our legs 6 inches off the ground and hold it. It really took everything I had to keep up with him and his pace on the weights.

On thing that I did like though is when we would sit up and do trunk twists while holding one of our weights (I used 10 lbs today btw). I liked it because I know it's working my midsection, but it isn't killing me. I would just stare straight into the mirror and work on twisting so that my shoulder landed square under my face with each rotation. Slam, slam, slam. Shoulder, shoulder, shoulder. Concentrating on that helped me to not notice any real pain.

Sometimes when I am in so much pain during class and I have to think, "Just a little more..." I wonder if that is anything CLOSE to being in labor. The pain can be so great and you want to give it your all, yet you want to stop, yet you do not know if you can give it your all and you know that you can not stop.

M2 Weekend

I was bad this weekend...

All the factors that were against me were there.

Family in town = family dinner at Black Angus
Family in town = trying to eat healthy while at an amusement park
Awesome Benefit event = A little alcohol and awesome benefit event food and being so exhausted over the weekend

All of that equals- less time to hydrate and prepare the correct snacks and eating intervals.

My only exercise was walking around the amusement park.

This is a reality check for me... I have to be able to still make time to exercise and still make the best food choices that I can...I think that because I am seeing and feeling results I think I can slack a bit, but I have to get that out of my head! I must KOKO! Before I know it, pictures will be here again.

M2 Friday

Breakfast:
Lunch: Protein Shake
Dinner: A bunch of tray passed appetizers: Escargot en croute, Sushi, Manchengo cheese with roasted red chile, Chilean sea bass. 2 dirty martinis

I've been pretty bad with my journal, so I am going to do my very best to remember...

I think we ran around outside and then to the cycle room. I decided to try my hand again at the handbike. One thing that was tough was when Rudy made us go for speed and we were still a little cranked up on resistance. It turns out that I used a little imagination and almost started crying! I imagined that when Rudy said we had to go for speed for 1 minute, I had my baby nephew at the end of the rope and only had 1 minute to crank him up. I was pushing myself hard but a little emotional. I almost started crying... but yeah, the pretend situation helped me get to 'another place' with my effort and exertion.

M2 Thursday

Recovery: 1/2 PB and Honey Sandwich. 1 Energy Vitamin Water with All One Vitamin added
Breakfast: Kashi Go Lean Truly Vanilla Hot cereal with Omega-3, protein and fiber
Snack: 1 gala apple
Lunch:Ezekiel Cereal
Snack:
Dinner:

Today I felt great in my lower belly after the workout. It had the warm tingly burn which I so have desired because my lower belly is such a trouble spot for me.

We basically did our run, and this time I focused on keeping my belly tight and my posture tall. Then we went inside to work on abs and the rubber band sticks. I tried so hard with my abs, but my feet still went down sometimes. I tried to get my focus on and psych myself that it is only 10 repetitions, but the sets just kept coming. I do feel like I am getting better though.

Same with the rubber band bar. It's easier than last time, but I still had to stop for a few seconds and muster up my courage again to try. I realize that if I can get into the mental groove, it does make it easier on my body. Unfortunately it is accompanied with again... yucky grunting noises and twisted facial expressions... I hope nobody slaps me on the back while doing these moves... haha

Overall the workout today rocked. I am stoked that Rudy blasted our abs. I think we did about 12 different exercises for our abs. There was:
*Pushup position balancing on just the right arm and just the left leg, then switching...
*There was balancing just on your belly (arms and legs off the ground) and working our back by sqeezing our shoulder blades together twice, then flinging our arms back far.
* We did a stationary V sit up and held it
* We did regular crunches
* We twisted our trunks while siting up stationary
* We did Bicycles
* We did Slow bicycles
* We did plank positions
* We did the cobra
* We did 'climbing the rope'
* We did fluttter kicks
* We held our feet 6 inches fromt he ground while on our backs
* We did scissors

Heavens to Betsy!

Then we worked with the poles with rubber bands and had to do squats, presses, curls...you name it. They're just really different than working with weights... the resistance is very different than weight to me. I am not sure why? sychological again?

Then we ended the session with two minutes straight of alternating shoulder presses. I finally used the green 10 lb weights. Rudy told us that if girls want to work their bottoms, they can do squats, or if anyone got too fatigues they could just do bicep curls. I was determined to keep with the shoulder presses... and remarkable, I was able to!

Phew!

I actually can't wait for tomorrow. I hope we get another session like this one. I REALLY need my belly blasted.

Hooray for a great workout.

KOKO everybody!

M2 Wednesday

Breakfast: Organic Oatmeal
Snack: Small portion of Pad thai from last night
Lunch: Spinach salad with 1 slice of turkey, red onions, bell peppers, tofu and a very small side of cottage cheese
Snack: 4 pieces of beef jerky
Dinner: 1 baja roll (Albacore, imitation crab and avo wrapped with cucumber), 1 piece of a spicy tuna roll (needed to taste my sisters), 7 small pieces of unsauced teriyaki chicken

This morning, I did 40 pushups on my bathroom counter; the kind where each time you come up, you lift one arm to the ceiling. I also tried to do horsestance for a minute. I had to come up a couple of times. I really don't understand why my thighs are not stronger after everything we have done...

Did my grocery shopping. Finally go tmy Ezekiel bread and cereal, also got my 'active live cultures' yogurt and upon Nicole L's recommendation, I picked up some All One. I should have bought it online because it's cheaper, but I didn't want to wait for an online order.

Tomorrow more pain, but the muscles around my ribs are a little sore if I breath and expand my ribcage too much.

I have an event this weekend where I get to wear one of my old dresses. I am choosing a loser fitting one... but I noticed something while trying them on... My posture has gotten VERY bad and I don't pull in my stomach tight like I used to. I am going to try to be more aware of my posture and try to keep my abs tight and pulled in during the day. I need to really stretch and lengthen my body more now that I am building muscle. I don't want to be squat and bulky. I want to be long and lean. Stretching should help, I hope.