Archive for April, 2010

Reflection In The Mirror


Last night while at the gym I went down stairs to do a few machines that were taken upstairs.  When I sat down at the back press and caught my reflection in the mirror I was taken back at what I saw…….. 

……..a SMALLER & MORE TONED person staring back at me!!!!  =O 

A much different reflection then I saw last time I sat in that seat (6+ months ago) I might tell you, so much so that I had to look for a while in order to believe what I was seeing.  The thought actually crossed my mind that they put in “special” mirrors that made you look smaller, if you can believe that one. 

See it was especially surprising to me due to the fact that I haven’t really lost any weight over the past view months as you can see from my Weekly Weigh In page (  

So I had to ask myself how is it possible to be seeing a smaller and more toned person staring back at me in the mirror!?!?! 

Then I remembered…….DING, DING, DING!  15 Weeks ago I started the Iron Pumping Challenge that you can find listed on my Fitness page( 

That had to be it!!! 

What I was seeing in the reflection in the mirror was the result of all hard work I had put into the challenge…..=) 

Man, I wish I had my camera so I could have snapped a picture (though I might have gotten a few strange looks if I did that in the gym) as I would have loved to share it with you all. 

However, since I couldn’t I thought I could share some before and after pictures with you below: 

Me at my heaviest!!!

The above picture was taken back in December 2004. 

At that time I weighed in around 245+ pounds, wasn’t sure exactly as I didn’t weigh myself often back then.

Me after losing a 100+ pounds!!!

The above picture was taken of me back in November 2009, right before my first 10K race! 

I weighed around 142 pounds at that time, need to get back down to that weight now….=O

As you can see I am much SMALLER & TONER in the “after” picture!  =) 

Anyway, I just had to share that as it really made me feel good…..especially since I have been hovering between 141-146 pounds for MONTHS now!


Ok, onto my EATS for the day!


Mid-Morning Snack


Mid-Afternoon Snack



I then did the following at the GYM last night:

  • Sit Ups
    • Bicycles
      • 2 sets of 50 reps
    • flutter kicks
      • 2 sets of 25 reps
    • frog crunches
      • 2 sets of 25 reps
    • knees up crunches
      • 2 sets of 25 reps
    • oblique v-ups
      • 2 sets of 25 reps each side
  • Shoulder, Chest & Triceps 
    • Bench Dips
      • Missed (No available bench to use!)
    • Lateral Raise
      • 2 sets of 12 reps, 10 pound dumbbells
    • Overhead Press
      • 2 sets of 15 reps, 10 pound dumbbells
    • Overhead Cable Triceps Extension
      • Missed (Men kept hogging up the machine!)
    • Plank
      • 2, 1 minute poses
    • Superman
      • 2 sets of 20 reps per side
    • Stability Ball Leg Lift
      • 2 sets of 5, 10 second leg raises each side
    • Stability Ball Push Ups
      • 2 sets of 15 reps
  • Treadmill 
    • 3 Mile Run
      • 30:55 minutes
        • Mile 1
          • 3 minute “warm up” @ 5.2mph to 5.7mph
          • 8 minutes @ 5.7mph
        • Miles 2
          • 10+ minutes @ 5.7 – 5.8mph
        • Miles 2 & 3
          • 10+ minutes @ 5.8 – 6.5mph



 5 Ab Exercises for a Faster Run





Hip Raise

Lie faceup on floor with heels on ball, legs extended, arms by sides. Lift hips, forming a diagonal line from heels to shoulders. Hold for 1 count; lower.

Crazy Day

Not exactly the kind of crazy that would put you in the above, I just thought it was a cute picture

The kind of  crazy day that “drama” seems to occur throughout the entire day.  Luckily, it was mainly at work and not personal drama as I hate drama.  Also, I wasn’t involved directly so that was good.  It was just all around me……..=O

And, wouldn’t you know it my camera battery was dead when I went to take a picture of my breakfast!  I know no surprise there as it always seems to be dead.  =(

However, I remembered had my cell phone camera so I took pictures with that but of course the mega pixels aren’t the best so don’t expect great pictures now.


Breakfast was my always on hand instant maple brown sugar oatmeal with diced apple and cinnamon mixed in.


Lunch was super yummy and something NEW!  =) 

I made a Boar’s Head ovengold turkey, white american cheese on Publix whole-grain bread with honey mustard and sliced apples sandwich that I then put in the toaster over for a few minutes so it could melted and toasted.  And, then I also had a small side of baby carrots.

I got the idea for this sandwich from a local restaurant that I love called Press 101 Sandwhich & Wine Bar who serves the most amazing pressed sandwhiches, in which I love the following one and eat it all the time.

Turkey and Brie

Smoked turkey, granny smith apples, brie cheese and honey mustard on ciabatta bread.

It is as good as it sounds!  I tried to memick the best I could and made a few subsititions as I can’t really afford “brie” and I used whole-grain bread instead of “ciabatta”.


Pork chops, white rice and corn on the cop were on the dinner menu tonight.  Not my favorite but the hubby and little one like them, so I make it.



Go Hard Core: 5 Ab Exercises for a Faster Run

Get a whittle faster. In a study, runners who did these moves four times weekly shaved a minute off their 5K times in six weeks. Try two sets of 12 reps each.





Ball Crunch

Lie faceup on a stability ball, knees bent 90 degrees, feet on floor. Put hands behind head with elbows out to sides and crunch up, then lower.

Next: Hip Raise

Pace Calulator

 Pace Calculator

Enter Your Time: 41:30
Enter Your Distance: 4 Miles
Enter Your Pace: 10:22 Per Mile

So you might have guessed it!?! 

I ran 4 miles in 40 minutes & 30 seconds last night with a 10:22 per mile pace on the treadmill at the gym last night!!!  =)  Which made me SUPER HAPPY after as that is the fastest I have run over 3 miles!!! 

I did the Build Speed With Ease routine below: 

  • Treadmill 
    • 4 Mile Run
      • 41:30 minutes (Build Speed With Ease) – 10:22 minute mile pace
        • Mile 1
          • 5 minute “warm up” @ 5 to 5.5mph
          • 5 minute 30-second pickups & cool downs
            • 6mph to 7.5mph for 30 second “pickup”
            • 5.5mph 30 second “cool down”
        • Mile 2
          • 10 minute quarter-mile runs & cool downs
            • 5.5mph f/3 minutes
            • 6.0mph f/2 minutes
        • Mile 3
          • 10 minute quarter-mile runs & cool downs
            • 5.5mph f/2:30 minutes
            • 6.0mph f/2:30 minutes
        • Mile 4
          • 10 minute quarter-mile runs & cool downs
            • 5.5mph f/2 minutes
            • 6.0mph f/3 minutes
      • 6 minute “cool down” & “sprints”
        • 3 – 1 minute 3.5mph “cool down” walks
        • 3 – 1 minute 8 to 8.5mph “sprints”

I cannot express enough just how much I love this routine!  It is super easy to follow and makes the time on the “treadmill” that usually goes by at a snail’s pace seem so much faster.  If you are trying to increase your speed I highly recommend this routine,  you can find it on my Running page. 


Prior to doing the above I completed the following from my Iron Pumping Challenge

  • Sit Ups
    • Seated Leg Tucks Off Bench
      • Missed
    • Stability Ball Crunch
      • 2 sets of 25 reps
    • Straight Leg Pullover Crunch
      • 2 sets of 25 reps
    • Toe Touch Crunch
      • 2 sets of 25 reps
    • Weighted V-Sit Twist
      • 2 sets of 25 reps
  • Shoulder, Chest & Triceps 
    • Bench Dips
      • Missed (Equipment taken for too long!)
    • Lateral Raise
      • 2 sets of 12 reps
    • Overhead Press
      • 2 sets of 15 reps
    • Overhead Cable Triceps Extension
      • Missed (Equipment taken for too long!)
    • Plank
      • 2, 1 minute poses
    • Stability Ball Leg Lift
      • 2 sets of 5-10 second reps each side
    • Stability Ball Push Ups
      • 2 sets of 20 reps

I am into Week 15 of my Iron Pumping Challenge and still loving it!   

The challenge was only supposed to be 12 Weeks, however I am continuing it for 16 Weeks in all due to the fact that throughout the challenge I have missed doing one or more of the routines during selected weeks and I wanted to make up for those I missed. 

A full review of my 16 Week “Iron Pumping Challenge” will be given after I complete it next week, but I will tell you this I have already seen lot’s more TONING throughout my body so I highly recommend this routine to anyone! 


 My EATS were pretty good again today!  =) 


Breakfast was courtesy of my mom who gave me the above filled with plain yogurt, diced apples and walnuts.  It was really good and I will make it in the future for myself. 

Late Morning Snack

I am a sucker for toasted whole-grain bread with crunch peanut butter and sliced banana on top, so that is what I had for a late morning snack today. 


You cannot beat 2+ day old chili as it always tastes better the day after you make it and it surely did today when I had it for lunch.  =) 

Unfortunately, I do not have a picture of dinner for you to view and it isn’t (surprise, surprise) because my camera battery died (which it did in fact) it is because I did not eat dinner last night!  =O 

Of course I do not recommend this and didn’t really plan it… just sort of went that way as I got home late, then had to take a shower, do laundry, walk the dog, blah blah……….and before I knew it was almost 10pm! 

I did snack on some Publix peanut butter filled pretzels and some papaya.  So I at least I had a little something. 

Bed time called early tonight as I was pretty tired after my hard run and I slept pretty good finally, though I know that it was also do to the nice cool breeze we had coming through the windows.



Food Court Survival Guide





Taco Bell

Best Choice: Fresco Grilled Steak Soft Taco

Taco Bell’s “Fresco Menu” offers items that are moderate in calories with less than 9g fat per serving. The Fresco Grilled Steak Soft Taco has 160 calories, 4.5g fat (1.5g saturated fat), and 9g protein. Ask for a side of hot sauce or extra salsa to add even more flavor for very few calories.



That is pretty much how I felt most of the day as I am still recovering from yesterday’s run (6.3 miles) in which I didn’t properly fuel before and after my run and paid for it ever since!  =(  

Luckily, just before quitting time I started to get my energy back and was feeling back to normal.  =)  

However, I must admit that I know I would have bounced back sooner if it wasn’t for the fact that I ate the below around 10am…….=O  

Carrot Cake

My boss brought in a HUGE chunk of left over birthday cake from her husband’s party over the weekend and of course it just had to be my favorite Publix Carrot Cake!   

So I had a piece of course, which paid for the rest of the afternoon by feeling VERY TIRED!  My boss said the same after she had a piece herself.  I think that shows you just how badly your body can react to a sugar overload.  

Do you ever feel “bad” after eating too much sugar?  Or fatty foods like fried chicken, fast food, etc?  

We were talking about how eating “bad” foods (those high in sugar or fat) affect us (my boss & I) and I also noticed a few health bloggers I follow mentioning it as well yesterday so it has been on my mind.  I know that I never noticed this in the PAST (pre-weight loss & running regularly), but that I really notice now how what I eat affects me 

At first it was in reference to running 

For instance, I noticed how badly I would run the day after I did not eat so “healthy” and then how good I would run after I did eat healthy.  It was quite a difference in fact.  When I ate unhealthy my runs were more difficult because I just did not have the energy I did when I ate healthy and I ran poorly (bad form, slower pace, had difficultly breathing and finding energy to run more than a mile) cause of it!   

I then also started to notice how my eating habits affected me outside of running and the gym.  How, I would be more tired and have less energy when I ate poorly at work and home.  It also would affect my “mood” a great deal as well.  I found that I just feel better overall when I eat healthy! 

Of course we have been told the importance of eating healthy since we were children but until recently I did pay it as much attention.  I am glad I do now and that I can teach this to my daughter.  I want her to know that eating healthy and exercising is more than just so you look good it is so that you feel good as well, plus it keeps you healthier overall (inside & out)!


Prior to eating CAKE I did have a “healthy” breakfast of Multi-Grain Cheerios with 2% milk and sliced strawberries & bananas with a glass of orange juice on the side.


Lunch was pretty good as well.  I had leftover Chicken Enchiladas that my mom gave me that were SUPER YUMMY and baby carrots.


Than there was dinner, which I tried my best to keep as healthy as possible and eat in moderation.  Though I have to admit I wanted 2 taco’s instead of the 1 I ate. 


I did take 2 small bites of the Publix Cookies & Cream Icecream that we still have in the refridgerator and about 2 handfulls of the Publix Peanut Butter Filled Pretzels as well after dinner. 

I wanted more but I STOPPED!  =)



Food Court Survival Guide






Best Choice: Turkey and Swiss Sandwich with mayo

Many Starbucks stores offer nutritionally-sound snack and meal options. Their Turkey and Swiss Sandwich with mayo will fuel your shopping trip without weighing you down. This sandwich has 390 calories, 13g fat (4.5g saturated), and 34g protein. Need a caffeine pick-me-up too? Add a tall skinny latte for just 100 calories, and you’ll meet 35 percent of your daily calcium needs, too.

NextTaco Bell

The Loop


I finally run what I call “The Loop on Sunday, 4/25/10!  =)  

Basically, I ran a 6.33 mile loop that started and ended just outside my neighborhoods entrance.  I have been wanting to run this loop ever since we moved into our new place last June, but had not been ready or had the guts to do it until yesterday.   

It was not a planned run, as I was only going to do a 4 mile run over the weekend but when I missed my run at the gym on Thursday and then my usual Saturday morning run as well I decided to go for it to make up the miles I had missed!   

So you can imagine how happy I was to actually complete it and also to run it none stop a/k/a no walking breaks.   

The entire run took me approximately (did not have a watch on me so I used the kitchen clock and had to account for walking before & after my run75 minutes at a 11:50 pace.   

Overall, I was surprised how “easy” the run was, even during the last mile in which I had to tell myself a few times to keep going and that you are almost there!  Which, I that was pretty good considering I had not run that long of distance in 5+ months.  

Of course, as you can see from my pace I was not running fast by any means and my plan was just to finish the loop and do it non-stop if possible.  Also, there were 2 large overpasses that I had to climb so I knew I needed to conserve energy for those.  Plus, it was getting warm (80+ degrees) and the sun was shinning brightly so I didn’t want to over exert myself either, especially since I didn’t bring water along.   

What is the longest you have ever ran?  

I believe I ran 7 miles at the end of last year while training for an upcoming 10K however, I was exactly sure so to date it would be yesterdays run of 6.33 miles!  =)  


A bit a NIBBLING occurred this weekend, check out what I nibbled on below:  




A bit more nibbling occurred then I would have liked, however my long run luckily helped burn off some of those extra calories I consumed……=)  


 Here are the rest of my EATS:  

 FRIDAY, 4/23/10  

Blueberry Coffee




SATURDAY, 4/24/10   




SUNDAY, 4/25/10  


Since I had breakfast so late (11:30am), due to my long run I kinda skipped lunch and had the below instead……….a strawberry, banana, pineapple & orange juice smoothie around 4pm.  



Dinner ended up being a recipe all my own!   

My hubby expressed trying a chicken penne dish with veggies the other day so after viewing several recipes I found online I printed two from and decided to put my own twist on them.   

Mainly because my hubby does not like cheese or cream sauce of any kind so I had to find a recipe that did not include either of those, which can be difficult and I wanted something that had some flavor and wasn’t to bland as some of these type of dishes can be.  

I came up with the below that I will call Balsamic Penne Chicken & Veggies.   

I used previously cooked white breast chicken, high fiber penne pasta, red & green peppers, a sweet onion, cherry tomatoes, balsamic vinegar, olive oil, fresh basil and minced garlic.   

I marinated all the veggies and the cooked chicken in a the balsamic vinegar, olive oil, basis and garlic that was mixed together in a blender for about 30 minutes prior to cooking.   

Dinner Prep1

Dinner Prep2


The end result is above and came out pretty tasty I might add.  My tomatoes got a bit over cooked and the chicken pulled apart a lot, which my hubby doesn’t like to much, but overall it was a success and I will make again.   

Not to bad for my 1st ever attempt at my own recipe!  =) 


I also did a little bit of cooking on Sunday, 4/25/10.  I made homemade chicken broth and chili


  • 3-5 lbs bone in Chicken (Split Chicken Breast)
  • 3-4 Quarts water
  • 2 tbsp Salt
  • 1 tsp Pepper
  • 1 Tbsp Garlic Minced
  • 1 Carrot Chopped or 1 cup mini carrots
  • 3 stalks Celery cut up
  • other seasonings to taste
  1. First, we are going to put the Chicken in a large pot.
  2. Cover it with water, I used 4 quarts.
  3. Throw in a couple stalks of celery, carrot, garlic, salt, pepper, and whatever other seasonings you like.

  5. Cover and let cook on medium, medium low heat for about 2 hours.
  6. Remove Chicken from pot and set aside.
  7. Strain Broth over a large bowl.

  9. Discard veggies.
  10. Place broth in Containers, Jars, whatever you have handy. You can keep the broth in the refrigerator for up to a week, OR you can freeze it for up to 3 months. Remember to cool in the Fridge before you place in the freezer.
  11. Now for that Chicken you set to the side.  It should just fall of the bone.


Chili (Step 1)

Chili (Step 2)

Chili (Step 3)

Chili (Step 4)

Chili (Step 5)

Chili (Step 6)

Chili (Step 7)

Chili (Step 8)

Chili (ALL DONE)


My weekend was pretty busy, as always!  =O  

Here are some of the things I did

  • Spring Carnival at my daughter’s school on Friday night!  The kids had a really good time and I went home with some homemade cookies (pictured above).
  • My daughter had her friend spend the night so on Saturday morning we planned to go to the pool but since my daughter couldn’t due to her fractured pinkie we went to the park instead for a few hours and enjoyed the beautiful weather.  I cleaned a little around the house before going.
  • Grocery shopping was of course done after the park as the fridge was EMPTY and then it was home for a quick-lunch (pictured above).
  • Later that afternoon on Saturday I dropped my daughter off at grandma’s so she could go to the movies with the other grandchildren and my mom.  I then went home and spent the evening ALONE with my hubby!  =)
  • Sunday morning involved my loop run of course, which I am still super happy to have done!  =)
  • Lots & lots of cooking took place on Sunday afternoon, as mentioned above.
  • Then I passed out on the couch around 9pm as I was EXHAUSTED after my long run!  I woke up an hour later and watched a little tv before heading off to bed finally at 11pm.




In light of the fact that I did not properly “refuel” after my long run yesterday and paid for it throughout the rest of the day by having low-energy and tired I wanted to share with you the below article.

Many runners remember to fuel up before their daily workouts, but many more often forget to replenish their bodies with necessary nutrients after they’ve completed their runs. Though recovery may seem optional, especially after shorter workouts, runners’ bodies need adequate food and fluid replacement in order to restore muscles and maintain performance. To prevent injury and sustain a healthy running routine, runners should make recovery a priority by ingesting the right foods and drinks after working out.

1st Splint

My daughter & her 1st Splint!

My daughter received her 1st Splint yesterday as you can see above! 

While playing after school on Wednesday, 4/21/10 she attempted to hit a ball that her friend spiked to her and the ball hit her pinkie straight on pushing it down and backwards.  At first we thought it was just sprained, especially since she wasn’t in too much pain (unless you touched the finger of course).  

However, upon inspection the next morning we noticed that the swelling had not gone down and it the middle part of the finger was black & blue.  So we took her doctor, who referred us to Orthopedic as she could not say for sure if there might be a fracture and suggested we get an x-ray of the finger.  2+ hours later we were viewing her x-rayed finger on the screen and saw a tiny hairline fracture in the first joint of her pinkie finger.  The doctor suggested my daughter have a full hand splint for 3 days and then she could downsize to a smaller “finger only” splint after for 2 weeks. 

Amazing how a simple game of ball can lead to all that…..thus why my husband is always telling his son and our daughter to be careful out there because you never know what can happen!  As he knows from lots of experience in his own childhood, which he has several broken bones/fractures and scars to prove it.  Unlike me who has yet to break/fracture a bone (knock on wood), nor do I have many scars from my childhood. 

Did you hurt yourself a lot as a kid!?!?  If so how??? 


I a little behind in light of the above so I am going to give you a quick run through of my EATS on the below days: 

WEDNESDAY, 4/21/10  





THURSDAY, 4/22/10 





*I also had a small bowl of cookies & cream ice cream that I bought for my daughter.  It isn’t my favorite so I thought I could avoid eating it, however while making her a bowl I tried a spoonful and the rest of history…… 


Usually, I hit the gym Thursday night after work, however I was VERY exhausted so I decided to head straight home after work instead.  I spoke to my hubby about this before hand as I was feeling guilty of course and was happy to hear him say he thought it was best (believe me he would tell me to go if he didn’t think it was a good idea to miss the gym or thought I could do it). 

So I went home and had a very nice relaxful evening and woke up feeling “refreshed” this morning!  =) 



  Food Court Survival Guide





Panda Express

Best Choice: Mushroom Chicken entrée with Veggie Side

Panda Express offers several “Wok Smart” entrée and appetizer selections that have less than 250 calories per serving. The Mushroom Chicken entrée totals just 180 calories, 10g fat (2g saturated fat), and 14g protein. Boost your vegetable intake but add only 70 calories and .5g fat with the veggie side dish.


A Runner’s High

On Tuesday night, prior to starting my run on the treadmill I read the below article from my Fitness Magazine, April 2010 issue called “A Runner’s High” and just had to share it with you! 


A Runner’s High 

By Colleen Oakley 

Running had always been my exercise of last resort.  If I couldn’t find a hiking pal or the gym was closed bu I needed to ease the guilt of a pizza binge, I would reluctantly go for a job.  Even then, as before a trip to the dentist, I’d pray it would be over quickly and not hurt too much. 

But everything changed when my husband lost his job last February.  At first I sent into cheerleader mode.  “We’ll be fine!”  I assured him.  “Everything happens for a reason.  You’ll get something better!”  But two months slowly ticked by, our bank account dwindled, and my “Keep you head up” catchphrases began to ring hollow. 

Then we decided I should cancel my boxing-gym membership.  That stung.  I loved it and was in the best shape of my life.  But my husband hadn’t received so much as a phone interview, and the bills were piling up.  The gym would have to wait.  I was officially down in the dumps.  Two weeks without a workout passed, and I began feeling flabby and sluggish.  I knew I had to do something, so I took a deep breath and laced up my running shoes. 

I jogged two miles, loathing each strike on the asphalt.  When I got home, sweaty and out of breath, everything was how I’d left it – my husband was jobless, my bed was unmade, and our bank account was near zero – but my attitude had experienced an almost imperceptible shift.  I felt an urge to tidy the sheets.  I called a friend to chat.  All in all, our circumstances didn’t seem quite so dire. 

The next day I ran again, still slowly, still struggling, but this time more appreciative of the way I felt when I was done.  Over the next three months, running became my own for of Prozac.  I hit the pavement three or four days a week, rarely exceeding three miles.  Those jobs didn’t give my husband a job, but they helped me keep it together and stay positive until a company did offer him a position five months later.  Running is no longer my last resort; now it’s my drug of choice! 


This article hit me on many levels! 

  1. I too used to use running as a means to burn off that extra piece of pizza or whatever I might have overloaded on eating wise.  Back in the day I didn’t view running as I do today.  My only view of it was a quick way to burn calories and lose weight.
  2. My husband lost his job back in September 2008 and I too was a cheerleader that eventually started to believe in what I was saying to cheer us along and through this difficult time.
  3. We had to take a long hard look at our expenses and CUT CUT CUT, wherever possible.  Which, meant several luxuries had to go!  Now, I will point out we didn’t have to many to begin with as my husband was in school during this time, even when he was working, however those we did have had to go………like premium TV channels, extra wireless perkschinese take out, pizza delivery, gourmet foods, etc.  Luckily, I did get to keep my gym membership, however this was only because I was under contract and couldn’t get out of it without harming my credit or paying a huge fee.
  4. I started running on a regular basis, 3-5 times a week, in order to combat my own flabby & sluggish feeling that at the time came from being several pounds (50+) overweight.
  5. Over time I begun to notice that running was not just a way to lose weight and be healthy but that it was a HUGE stress reliever for me!  I found that when I ran I always felt better, no matter what was going on in my life………so I totally agree with it her statement about it being “my drug of choice” as I know it is for me too!  =)

Do you run?  If so why? 


I found myself eating every few hours today. 


I started my day with a bowl of warm instant maple brown sugar high-fiber oatmeal that I mixed in a 1/2 a diced apple as well as a dash of cinnamon for breakfast


I had two lunches today, told you I ate every few hours today.  =O 

Lunch1 came a bit before noon.  I had a chicken mexican wrap left over from yesterdays lunch meeting. 


 Then a few hours later I had Lunch2, which was mexican soup…….not done on purpose mind you. 


I also ate a piece of chocolate with a scoop of crunchy peanut butter and a banana as well in the late afternoon.  My camera battery DIED so I didn’t get a picture of it. 

Dinner ended up being several hours later, at 8pm, the traffic was horrible going home as it was raining and then I needed a hot shower after getting stuck in it…….hey it happens sometimes.  Luckily, I had the main dish already made so I just had to whip up the sides quickly. 

We had red chicken with white rice and broccoli with cheese on top. 


Tonight this dish was a HUGE HIT as everyone cleaned their plates and quickly to my surprise, I guess I did good this time around as past rounds have not gone over so well.  I added a little “hot sauce” to my red chicken sauce this time and that seemed to give it a really good flavor that they loved obviously.  =)

WHOOPS!!!  I almost forgot to tell you about my work out at the gym on Tuesday, 4/20/10, check it out below:

  • Sit Ups
    • Leg Lifts
      • 2 sets of 20 reps
    • Toe Touch Crunch
      • 2 sets of 20 reps
    • Weighted V-Sit Twist
      • 2 sets of 20 reps
  • Legs, Back & Biceps 
    • 21s
      • 2 sets of 21 reps w/10 pound dumbbell
    • Hammer Curl
      • 2 sets of 20 reps w/10 pound dumbbell
    • Hamstring Curl
      • 2 sets of 20 reps @ 50 pounds
    • Lat Pull Down
      • 2 sets of 25 reps @ 60 pounds
    • Leg Extension
      • 2 sets of 20 reps @ 60 pounds
    • Lunge
      • Missed
    • Stability Ball Back Extension
      • Missed
    • Stability Ball Ys & Ts
      • Ys & Ts
        • Missed
    • Step Ups
      • 2 sets of 20 reps
  • Treadmill 
    • 3.5 Mile Run
      • 36 minutes
        • Mile 1 & 2
          • 5.7mph
        • Mile 3 – 3.5
          • 5.8mph – 6mph
            • Ran the last 5 minutes 6.1mph – 7.5mph



 Food Court Survival Guide






Best Choice: The 6-Inch Roast Beef Sandwich on 9-Grain Wheat

Scan Subway’s menu for healthier options (marked as “Fresh Fit” meals). One example we like: The 6-inch Roast Beef Sandwich* on 9-grain wheat bread. This standout has 310 calories, 5g fat (2g saturated fat), and 26g protein. For a fat-free, 35-calorie side item, opt for apple slices. Adding apples also adds 2g fiber to your meal (7g total)―about 25 percent of the daily recommendation.

*Sandwich shown on Italian bread. For more nutrition facts, visit

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