Just a quick post

I wanted to stop in and make a quick post :)

I did not get in a workout yesterday but I did go shopping so I got in some walking. I also did a grocery cart sprint pushing my little guy. I parked far out in the parking lot and grabbed a cart that was closest and put my little guy in it and dashed towards the entrance. It was super cold and windy was a good excuse to pick up the pace LOL

I am getting in my 1.5 hours of dance today. So I will aim to get in my Turbulence Training tomorrow. Saturday I get in another 1.5 hours of dance lessons and Sunday I have am taking 2 cec workshops. Step evolution  and bootycamp.  If you are interested in the workshop desciptions check out  www.sassyworkshops.com      and check out the sassy formats   button to get desciptions.  I am excited. They are going to be from 8 am- 6:30 pm. She sent an email telling us to bring at least one change of clothes because we would need it !        

Got to get going!   Shawn

Mondays update

Yesterday I was totally unorganized but I made it :)

I went and taught a good class. I am actually getting a little better at this cardio teaching. One of the new students said the class was harder than what she expected. I guess that means that I did a good job:) It wasn't percieved as to easy :)  The new students said they liked that I do weight training in the class. It's a Fat Burning Pilates. The class description says it has cardio and Pilates. I added the weight training because building muscle burns fat. Pilates has some exercises that use dumbells so this fits in well with the class :)     

I think that  I am my own worst enemy. I am too critical and hard on myself sometimes.

I did well on my eating. I kept calories to 1600. When I look at my calorie graph on daily plate I can see my calorie cycling has been going well. The lines on the graph are all over the place and all in all the burn more than I take in has been at or below DP recomendation.   With that said I don't know if I am going to weigh in today TOM is close. I am bloated and irritable MMMM So I'm kind of afraid to step on the scale.

I have to get my boy to school and run to the grocery store while I am out. I will catch up on some blogs when I get home :)

Have a lovely day    :)         SHAWN

Just another Manic Monday

I don't have time to read blogs and make comments today. I will catch up tomorrow.

 I had some errands to run today and I had hoped my Fat Burning Pilates was on break til the new year. I just have been running most of the day and haven't made a class plan yet. I was hoping it wouldn't run so I can start preparing for my new years classes. I hate not being prepared. Well anyway I must make a class plan. I hope it turns out good beings I don't feel prepared today.  

That's the I feel today. Unorganized and unprepared. I know we all have our days but I hate feeling this way. GRRRR!

I have to think of some of the positive things :)  I have to have confidence it will go well. I am confident I can teach an awesome class.:)  Yeah, that's it. I can do this.

Correction and neat website

I was looking back over my daily plate entry from yesterday and I noticed an error on my part. I had planned a snack of nuts on the way to teach( but I ate my other meal later than originally planned so I didn't eat the nuts.) When I corrected my error in reporting I found my cals were actuall closer to 2800. That's a little better :) I purposely consumed more cals but I still don't want to go over 2800 even with exercise.

I got an email that had a link to this web site. It has tons of exercise demos.

www.physicalfitnet.com

I'm BAD :( No wait I'm good :)

I didn't do my workout first thing this morning :(   That means I am going to have a hard time doing it today.   BUT..........

I do however feel sore from tuesday,wed and yesterday. I think if I plan it to be an active rest day(yoga and maybe some mall walking) I will be more rested to give my all tomorrow morning with the weights and interval training. Plus I will dance tomorrow. That will give me 2.5 hrs of fitness to help offset the anniversary celebration :)   

You know it was so easy to have a high calorie day ;-)     I had 3,000 calories yesterday. I also had 3 hrs 10 min of fitness. So according to the daily plate I actually only had 1,700 net calories. and I could have eaten 677 more. So as strange as it seems Everthing went according to plan:)

Have a wonderful day :)       Shawn

OK this is it!

I have to get ready for work so I will post these 2 ball videos. I just think it's neat I finally figured it out :)  And my fit ball is my favorite fitness tool other than dumbells.

More Ball video

My son got a kick out of this one.

Advanced Ball video

I am testing to see if I have sucess at adding video to my blog. If this works  check out some of these amazing advanced ball moves.

Whew!

Updates on calories and workouts so far this week.

Sunday         2385 cals           No exercise

Monday        1452 cals           1 hr fat burning Pilates( cardio,weight training and Pilates)                

Tuesday       2263  cals         Turbulence Training   30 min ( my butt and thighs are still sore. Yesterday when I did my bellydance lesson my thighs and glutes were still feeling it. This morning when I did my workout I still felt it. ) I used a step,15 and 20 lb dumbells, and stability ball.

Wednesday      1420 cals       Bellydance 1.5 hrs

Thursday        The plan is for a high calorie day  Because I had a low a med and a low. I have already worked out today :) I did 30 min cardio intervals and 40 min yoga.  The daily plate says I burned 578 calories this morning :) Plus I have to teach 2 classes tonight.

Friday             The plan is for a med calorie day. Turbulence Training 30 min     30 min cardio intervals        

Saturday      MY 7th wedding anniversary. I am planning on a high calorie day. Actually planning it as my free day for eating. I will be dancing for 1.5 hours. So I will exercise.

Sunday        The plan is for rest day on exercise. Med calories.

I am excited about this Turbulence Training. Its a very time efficient program. I am all pumped up to do my workout early after  I get my hubby off to work and before I have to take my boy to school tomorrow.

One more note about the fiber rich foods. I forgot about this pasta called Fiber Wise  High Fiber elbows . They have 12g of fiber for 170 calories. I am going to cook some venison my mother gave me and add some spices and my moms home canned tomatoes for dinner tonight(early before I go to teach) It will be awesome fuel for my evening workouts :)

Gotta get going and get some breakfast.  Shawn

Fiber

Chantal asked me about my recommendations on getting more fiber, so in considering the answer to her question it led me to do some research to assemble a list of some of the higher fiber foods. I thought of some of my favorite high fiber foods and found a list of fiber content for some fruits and veggies etc. So here goes:

Some of my favorite sources of higher fiber foods then I will do the list. The Kashi line of cereals, frozen dinners, and waffles. Heres a list of Kashi stuff

• Kashi Go Lean Crunch              8 g  per serving
• Kashi Go Lean cereal               10g per serving
• Good Friends cinna raisin crunch  8g
• Heart to heart cereal                   5g
• Kashi oatmeal                             5g
• Kashi Vive cereal                        12g

The Kashi frozen meals have anywhere between 5-8 g of fiber per dinner. Other favorite sources. Flatout light wraps 9g of fiber for a mere 90 cals. When buying bread I look for the fiber for life or double fiber breads. 6 to 8 g of fiber per slice :)    Myoplex light shakes 5g for one shake :) And of course fresh fruits and veggies. The list:

• 1 md pear                                                          5.1 g
• 2 md figs                                                           3.7g
• 1 c blueberries                                                 4.18g
• 1 md apple w/skin                                            5 g
• 1 c strawberries                                                3.98g
• 1 md peach                                                        2g
• 1 md orange                                                       3.4g
• 5 dried apricot pieces                                      2.89g
• 1.5oz box raisins                                               1.6g
• md banana                                                         3.92g
• 1/2 md grapefruit                                              6.12g
• 1 c raspberries                                                   8.34g
• 1 md avacado                                                    11.84g
• whole wheat pasta                                           6-8 g
• 1 c cooked lentils                                               15g
• 1 c cooked black beans                                    15g
• 1 c lima beans                                                    13g
• 1 c canned baked beans                                  10.4g
• 1 can Progresso black bean soup  320 cals 16 g   and only 2 g fat
• 1 can Chunky Healthy request vegatable  240 cals  8g fiber 2g fat
• 1 can Healthy request grilled chicken and sausage gumbo 280 cals  6 g fiber 5g fat
• 1 can Chunky Hearty veg with pasta 240 cals 8g fiber 4 g fat
• 1 can Progresso garden veg        180 cals 6 g fiber 0 fat
• There are other awesome examples of soups i just took a few of the ones that were in my cupboard for example. READ the labels. Most cans of soup actually have 2 servings in them. I eat the whole can so I doubled all the nutritional facts for you. I know there are some awesome ones out there. The progresso light  line is good. look for the fiber g on the label.
• 1 c. peas                                  8.8g
• 1 md artichoke  cooked        6.5g
• 1 oz nuts                                 3g
• 1 c brussel sprouts               6.4 g
• 1 c. boiled turnip greens      5g
• 1 md baked potato w/skin   4.4g
• 1 c  corn                                  4.66g
• 1 mini bag pocorn                 5 g
• 1 c cooked carrot                     5g
• 1c summer squash or zuchini     2.52g
• 1 md raw carrot                          2g
• 1 stalk celery                              1g
• 1 c cooked cabbage                4.2 g
• 1 c carrot,broccoli, and cauliflower frozen vegtables only 30 cals for 2g fiber

I know I could find some more examples if I thought even harder but this is a pretty good start for 5 min of google time :) and few minutes of raiding my own cupboards for nutritional info :)

God bless!           Shawn