Archive for December, 2011

goodbye 2011, it’s been fun & stressful.

2011 highlights:

January 2011:

  • bringing in the new year with brad. 🙂
  • getting inked with a lovely reminder

February 2011:

Sunday crew 🙂

March 2011:

April 2011:

May 2011:

June 2011:

quitting java creek, COLORADO with katie<3, saying goodbye to meagan

July 2011:

caldbeck family at camp :); my birthday; party @ me and cathy’s apartment

August 2011:


September 2011:

October 2011:

pumpkin spice lattes; des moines half marathon; halloween; apple picking

November 2011:

wand tattoos; twister; virginia for thanksgiving; the brew

December 2011:

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some dream of success while others wake up and work for it. [new workout!]

tone it up protein pancakes

breakfast of champs right there. (click on picture to get recipe)
i made a couple changes…
instead of banana, i used 2 tbsp of pumpkin and omitted the berries.
i topped it with peanut flour sauce (2 tbsp pb2 mixed with water) and 1/2 container of greek yogurt.

there were p90x approved because.. 50% protein, 30% carbs, 20% fat. perfect. 🙂 not to mention delicious.

speaking of p90x, this week has been going good. i look forward to yoga x the most because the stretches are ah-may-ziiing.
i skipped legs & back yesterday because i really felt like doing cardio. [i had a lot of stress going on from studying from finals and wanted to sweat]. it helped! i ended burning 600 cals doing 40 minutes of step & this bodyrock routine.

that 12 minute bodyrock workout was NO JOKE. i pushed myself for the full 12 minutes and ended burning the same amount i would have if i ran 2 miles!!

this morning i woke up feeling awesome.
maybe it’s because statistics is officially over? even if i failed, i’m pretty sure ill end up with a C in that class. and that would make me happy! (i was always a mostly A’s, some B’s kind of student, so it’s crazy for me to say that…but stats is HARD.)
1 more final and then i’m done! (until january 9th….)

i have another workout for you today. i taught 3-2-1 training this morning and this is what it looked like…

3-2-1 Sweat to the Core Workout

each circuit has 3 minutes of strength which has two exercise you will do for 45 sec each two times through. followed directly by cardio for 2 minutes (30 sec each exercise 2x) and then 1 minute core/abs. You will need a mat, pair of dumbbells (5-15 lbs), and a jump rope.

Circuit #1:
prisoner squat with a knee raise (like the video but put hands behind your head)
alternating forward lunges while holding a dumbbell over your head

sumo high knees (high knees with knees pointed out)
jump squats (1 forward, then 1 back)

elevated crunch – 30 sec
reverse crunch – 30 sec

Circuit #2:
push up with knee tuck
tricep kickback in crescent pose (both arms at same time)

oblique burpees (without the pushup)
one leg hops

high plank shoulder taps – 30 sec
high plank toe taps – 30 sec

Circuit #3:
wall sit with bicep curl
deadlift with bent over row

2 minutes of jump rope (all variations, jacks, one leg, high knees double unders, etc)

toe touches – 30 sec each side

Circuit #4:
shoulder press with front kick (balance on one leg and while you press up, kick with the leg that’s not on the floor)
sumo squat with dumbbell

skaters with high knees (do 4 speed skaters coming forwards and then do high knees going back to where you started)

side plank with hip raise – 30 sec each side


in my interval fit class i am doing a “12 days of Christmas” workout. they are excited. 🙂

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p90x – Week 2

i made it through week 1 of p90x. I had one drawback. Shoulder pain. I took 2 unintended rest days instead of just one, but i doubled up the workouts yesterday to make up for it so i am still on schedule.

what i thought about each of the workouts (in a brief sentence):

Chest & Back: this made me realize how weak my upper body really is. pushups and pullups are extremely hard the 2nd time through this workout. super sore the next 2 days.

Ab Ripper X: painful. goes by quickly though.

Plyometrics: lots of curse words came out of my mouth during this hour of jump training. i’m used to plyos..i do them in all my classes, on my own, ALL THE TIME….and i still felt like i was dying.

Shoulders & Arms: i needed heavier weight for some. was also sore the next day. i liked the addition of moves i’ve never seen before. ended up using a couple for my circuit classes that i teach.

Yoga X: loved every second of that hour and a half. i forgot how much i need/miss doing yoga. i could tell i was really tight and needed good stretching. it provided that for me.

Legs & Back: again with pullups. felt stronger than the 1st time, but still need the chair. i’ll get there! i really enjoyed the leg portion as well. didn’t need much weight for most of the moves and the calf raises BURNED.

Kenpo X: not as intense as i would have liked. i may have to substitute this for a group fitness kickboxing class because i think i would get more out of those. i’ll continue with it though until i can find a spot to put kickboxing in my schedule.

There ya have it… Week 1 complete. Here’s my tentative workout schedule for this coming up week (12/12-12/18)… as you can see I added a couple classes along with p90x. Some I teach and some I’m attending to get ideas for my own classes. 🙂

I am starting to like P90x because I think it will be helpful for me to see how I can improve in my strength each week. I did Chest & Back again yesterday and ended up doing more pullups than the first week. In some areas I actually did worse, but I think that’s because my shoulder still hurts quite a bit and I was taking it easier than i probably would have.

I need to step it up on the nutrition plan. hopefully after finals week I can really follow it correctly. I haven’t been doing the right protein-carb-fat ratios. (still not having enough protein in comparison to the others).

I’ll leave you with a recipe i’ve been enjoying for breakfast everyday…

Peanut Butter Apple Oats
serves 1

1/3 cup oats
1/2 cup almond milk, 1/2 cup water
1 chopped apple
1 tsp cinnamon
1 tsp vanilla extract
1 egg white or 1/4 cup cottage cheese
2 tbsp pb2 or 1 tbsp pb
1 tbsp protein powder

Cook oats on stove in almond milk  and water. Microwave chopped apple for a minute then add to stove. Simmer for a couple minutes then stir in cinnamon, vanilla, egg white(or cottage cheese), pb, and protein powder.

recycled picture

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it never gets easier, you just get stronger. [2 new workouts!]

*Workout Tip of the Day:

speaking of having fun while working out…this explains how my last Wednesday night Step n’ Sculpt went last night. Unfortunately I have schedule conflicts so I can no longer teach this class which happens to be one of my favorites. I decided to make it fun while still working hard.

– We did our usual 4 step combinations with 2 cardio intervals for the first 30 minutes. You can do any kind of 30 minute cardio however you’d prefer: run, jump rope, bike, elliptical, etc..

– For the last 30 minutes I had a bowl of different exercises and I basically had everyone choose the strength routine! I had two people draw a slip out of the bowl and we did each of those exercises for 45 sec each 2 times through and then I had two more people draw from the bowl. We made it through 4 circuits in 30 minutes with 8 different exercises. 🙂 It ended up being centered on mostly shoulders, triceps, and legs. Here’s what it looked like..

Sculpted Shoulders, Tris & Legs

Circuit #1:
Split Squats holding medium dumbbells – 45 sec
Tricep dips (off bench) – 45 sec

Circuit #2:
Side lunge w/ front raise – 45 sec
Plank jump into low squat (do a squat thrust but instead of the jump stay and hold a low squat) – 45 sec

Circuit #3:
Flip grip tricep kickbacks – 45 sec
Lunge w/ twist (holding dumbbell) – 45 sec

Circuit #4:
Plie squat w/ upright row – 45 sec
Military press with front kick (shoulder press balancing on one foot while the other kicks in and out) – 45 sec

9 rollbacks(full sit-up and slowly roll back)
10 pulse ups (feet in the air and lift bottom straight up)
25 bicycles

– i also made if fun by playing holiday/christmas music (mixed so that it was energetic of course)!

– I also did p90x legs & back and the ab ripper x yesterday. working on my pull ups. 🙂

the meal plan is also going well. this is what my eats looked like yesterday:

breakfast: 1/3 cup oats cooked in 1 cup almond milk, 1 green apple, 1 tsp cinnamon, 2 tbsp pb2, 1 tbsp protein powder

morning snack: chocolate milk

lunch: 1 cup kale, 4 oz ground turkey, 1 small tomato, chopped green pepper, 1 tbsp cottage cheese mixed with salsa

afternoon snack: 1 clif pumpkin spice bar; 1/2 scoop protein; greek yogurt

dinner: 2 eggs seasoned with mrs. dash; 1 cup steamed broccoli; 2 tbsp salsa; 1 tbsp nutritional yeast

PM snack: 3/4 cup cottage cheese mixed with sweetener and 1 tbsp cocoa powder; mixed nuts

how did i do?

Consumed: 1813 calories
Burned: 847 calories

ratios: Protein 36%, Fat 36%, Carbs 26%
uh oh..not enough protein, too much fat. carbs were good though suprisingly

This morning I’ve already taught my circuit class  & ate pretty much the exact same breakfast as yesterday. I’ll share with you another work out since it’s one of my goals to post more workouts. 🙂

– for my 3-2-1 class I do each circuit with 3 minutes of strength moves, 2 minutes of cardio, and 1 minute abs. No rest until the entire circuit is complete. Move quickly, but listen to your body!

3-2-1 Training 12/8/2011

Warm up: jog in place, high knees, butt kicks, jumping jacks, alternating lunges, light stretching

Circuit #1:
Split squats with weight – 45 sec
Tricep dips – 45 sec

Alternating toe taps on bench – 30 sec
Squat thrusts with hands on bench – 30 sec

1 minute Rollbacks (situps & roll slowly back to floor)

Circuit #2:
Bicep curl into shoulder press w/ calf raise – 45 sec
T-pushups (pushup to a side plank) – 45 sec

High knees + Mountain Climbers (10 then 10 of each) – 30 sec
Broad jumps around the bench – 30 sec

Split jackknife – 30 sec each side

Circuit #3:
Single leg deadlift – 45 sec
reverse fly balancing on one leg – 45 sec

Squat & Reach – 30 sec
180 degree jumps – 30 sec

In & Outs – 30 sec
Seated bicycle – 30 sec

Circuit #4:
Reverse lunge with step up on bench – 45 sec
Crab toe touches – 45 sec

Globe jumps – 30 sec
Punches – 30 sec

Spiderman plank – 30 sec
plank hold – 30 sec

Ask me if you have any questions!

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december end of the year goals + fat shredder meal plan

hello abs

um if that’s not inspiration, i don’t know what is.
who said girls with muscles are gross? because that my friends, is pure beauty in my eyes. and she’s not “skinny” can tell she is HEALTHY & STRONG.

with it being already december 7th, i thought i should make some “end of the year” goals.

speaking of goals..i think they can be very effective if taken seriously. they can also be very ineffective. don’t beat yourself up if you can’t attain the goals you set for yourself. you can always start over. you will have days where you may screw up. plan for those to happen and just get right back up again the next day.
in the past year, i have set a huge number of goals. my problem is i set too many goals for myself. i need to focus on less and really put effort into short term goals rather than long-term.
I am a prime example of someone who does not follow through on goals. the only ones i have achieved as of recently was running a half marathon (which was a HUGE goal for me!!) and getting group fitness certified. both of those were very awesome accomplishments, but now i would like to focus on the little things.

1) stick with p90x for the full 12 weeks. (you can follow my progress blog here)

plan of attack: figure out which days is best to do certain workouts. if something comes up, don’t freak out and give up. just start from the day you left off. instead of using a calendar with the actual days (monday, tuesday, etc…) i will be following the plan using “day 1, day 2, day 3, etc..” this has already helped immensely. it will also help when i have to teach a lot in one day & just am too exhausted to do the p90x. i can save it for the next.

so in reality, p90x may take me longer than the 12 weeks. but that is OK. i am not going to beat myself up about it.

2) limit fruit intake and heavy carbs to before 1 p.m.

plan of attack: use fruit as my morning snack or incorporated into breakfast.

again, i am not going to beat myself up if i am craving a piece of fruit in the afternoon/evening. ill be listening to my body. but i do find that i have better sleep if i limit these in to earlier in the day.
– i heard once that an apple has the same amount of energy as a cup of coffee. no wonder i couldn’t get to sleep when i ate an apple before bed every night.

3) tackle a cleaning task or an organization “to do” task everyday

not only will this help keep me moving, but will also help keep me & cathy’s apartment cleaner and more organized 🙂

4) practice intuitive eating

will help with my struggles of binge eating

5) post more recipes & workouts

Okay, I have to stop there. Otherwise, too many goals will be ineffective for me. I feel like all of these are very attainable.

Along with doing the p90x workouts for 12 weeks, I am also taking a look at the nutrition plan. According to my stats, it says I should be following the fat shredder level 1 phase 1. This is going to “help build muscle and burn fat.” My problem with it is that it is very low-carb. & I don’t really do well on low-carb. But it is for only the first phase, so I will willing to give it a try. I am not saying I am going to follow this plan entirely, but I will stick rather close.

Here is a sample week of meals that I will be trying to abide by:

P90X – Fat Shredder Phase 1 Level 1 (1800/day)

Meal Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast ½ cup oats with cinnamon, pb2 2 slices of whole grain toast, pb2 Egg white omelet with veggies Egg white omelet with veggies ½ cup oatmeal with cinnamon & pb2 Egg white omelet with veggies 2 slices whole grain toast, pb2
AM Snack Apple, protein bar Protein bar Apple, protein bar Apple, protein bar Apple, protein bar Apple, 1 scoop protein powder Apple, protein bar
Lunch 6 oz chicken breast, baby carrots Spinach salad with 4oz turkey, carrots, green onions, mrs dash Tuna(2 cans), 2 tbsp ff sour cream, mrs dash, 2 slices whole grain bread 6 oz chicken breast, baby carrots Tuna, 2 cans, 2 tbsp ff sour cream, mrs dash, 2 slices whole grain bread, baby carrots 6 oz chicken breast, baby carrots Spinach salad with 4 oz turkey, carrots, green onions, mrs dash
PM Snack Almonds(24 raw), ½ cup greek yogurt 1 scoop whey protein, ½ cup greek yogurt Almonds(24 raw), ½ cup greek yogurt Almonds (24 raw), ½ cup greek yogurt Almonds (24 raw), ½ cup greek yogurt Almonds (24 raw), protein bar Almonds (24 raw), 1 scoop whey
Dinner 6 oz chicken, 2 cups steamed green beans or broccoli 6 oz salmon, 2 cups green beans or broccoli 6 oz chicken breast, 2 cups steamed green beans or broccoli 6 oz tilapia, ¼ cup brown rice, 2 cups steamed broccoli Taco salad (romaine, ground turkey w/ taco seasoning, black beans 6 oz tilapia, ¼ cup brown rice, 2 cups steamed broccoli 6 oz chicken breast, 2 cups steamed green beans or broccoli
Late PM Snack 1 scoop whey protein powder or 1 cup cottage cheese  1 scoop whey or 1 cup cottage cheese 1 scoop whey or 1 cup cottage cheese 1 scoop whey or 1 cup cottage cheese 1 scoop whey or 1 cup cottage cheese 1 scoop whey or 1 cup cottage cheese 1 scoop whey or 1 cup cottage cheese

(day 7 is cut off, but you get the idea..)

*they recommend the recovery & results formula for after workouts. I can’t really afford it (or the shakeology that they have) so I am going to be using 1% chocolate milk for my recovery drink. It has a perfect amount of carbs and protein to help recover muscles in the same way.

*this is just a sample meal plan I found. I tend to eat a more variety of veggies than what is noted, so I may be trading in things like carrots for cauliflower or zucchini for green beans, etc… Variety is key for me. J I also don’t think I can give up sweet potatoes so I may be adding those in as well even though they are seen as more of a “carb” than a vegetable.

*I have a huge container of mixed nuts that I will most likely trade out for the almonds (they don’t contain peanuts so I don’t think this will be a problem)

*I may also be trading in apples for bananas if I plan to do heavy cardio that day

Things I will be trying my hardest to stay away from:

–          Added sugars (lately I have been having chocolate almost every day. Dark chocolate of course.) hopefully the chocolate milk will help that craving!

–          Unnecessary carbs. The “mindless” eating that I usually partake in is in the form of empty carbs like tortilla chips, cereal, crackers, etc… I plan on not buying these items as they provide no nutritional value for their calorie content.

What are your goals?

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four things i……….

1) Four TV shows I watch:

  • The Biggest Loser. Even though I really miss Jillian being on the show, Bob makes it worth watching. I also never watch an episode without getting emotional and crying as I watch these people change their lives. Makes me really want to be able to have this effect on people. 🙂
  • Grey’s Anatomy. Not as good as it used to be now that a lot of the actors have quit the show, but I still love it. Each episode involves a unique and relate-able story to anyone. It also has great music & i find a lot of artists from it.
  • New Girl. my kind of humor. and i love Zooey Deschanel.
  • The Real World. i think i like dramatic tv shows since i don’t have drama in my life. (not that i want it, i am totally okay without having drama in my life.) i just think its entertaining.

2) Four things I’m passionate about:

  • Fitness
  • Food
  • Education
  • Happiness

3) Four phrases/words I use a lot:

  • that’s what she said. thanks to my roommate.
  • dominate
  • turdhead (yeah, i’m real mature)
  • fabulous

4) Four things I’ve learned in the past:

  • in order to get a good grade on a group project, you must do all the work
  • you do anything you put your mind to
  • living in iowa is like living in a bubble
  • coffee is a necessity in my life.

5) Four places I’d like to go:

  • Greece
  • Harry Potter World in Orlando, FL
  • New Orleans for Mardi Gras
  • Central Park, NY

6) Four things I did yesterday:

  • karaoked to “ring of fire” by johnny cash. hah
  • watched hp marathon
  • laundry

7) Four things I love about Winter:

  • when it’s over
  • hot chocolate
  • blanket forts
  • christmas lights

yay, that was fun.

so yesterday i started p90x. i am really going to try to stick with it because holy crap my arms are dead right now from yesterday.
i did day 1 which was chest & back. i felt extremely weak. lots of variations of pushups and pullups and once it was time for round 2, i did horrible. but you have to start somewhere. 🙂
since i didnt really get a good calorie burn (my heart rate stayed pretty low the whole time) i did another circuit workout that focused on cardio.

today is plyometrics & im going to do the ab ripper since i didnt do it yesterday.
i made another blog where i’m going to write more details about my progress (hopefully write in it everday). here’s the link: makingmyselfstrong

i should really start studying now.

have a wonderful sunday!


i decided to participate in janetha’s dedicated december challenge. you just mark down your workouts, leave a comment saying what you did, and you have a chance to win some neat prizes. 😀

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keep calm and… ITS DECEMBER?!

when i went to virginia last week, brad introduced me to timeflies. they are very unique and i cannot get enough of them so i thought i would share something i approve of this week. 🙂

is anyone else shocked that it is december? i know i start the month with a “oh my god, it’s [insert month here] already!” but SERIOUSLY. december? 2012 is less than a month a way. which also means…graduation is less than half a year away. (!!!!!!!!!) bachelors degree at my fingertips.

i may have to do a post on a reflection of 2011. 🙂 overall it has been a great year, but i am ready for the craziness that 2012 will bring. i dont know what the last part of 2012 will be like and its kind of exciting.

so what have i been up to in the past couple weeks?

  • went to virginia to visit brad 🙂
  • trying to finish up these last couple weeks of school
  • celebrated a hybrid of thanksgiving + christmas with my dad’s side of the family. (all of us our extremely busy at our jobs and what not during the holidays so this was the only time that could work.
  • made some crafts for their gifts from some pinterest inspiration…

    i used this idea, but used wood as the base

    – they loved them!

*i got some pretty awesome gifts from the family. i love giving them gifts way more than receiving, but they nailed my wish list on the dot without even telling them what i wanted!
– from dad & val: a $100 gift card [they made it clear to spend it on something i want and not something i “need” which i always end up doing..]; american history x dvd (great movie!)
– from grammy & mark: lots of warm running clothes for the winter (no excuses now); p90x (regifted because mark never used it haha..excited to start!); a pull-up bar (READY TO DOMINATE.); viva la juicy perfume; mixed nuts (i hate buying them – so expensive!); and a grocery gift card (they know me too well)

weird that i already had a christmas celebration. but whatever works!

i think i might start p90x today.
we’ll see how long i stick to it, hah.

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