Day 30: Food

WEDNESDAY, JUNE 30



Pre-workout

Banana- 70

½ Shake- 65

Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50

Blueberry Muffin- 175

Lunch

Turkey Sub at Subway with lots of veggies- 280

Sun Chips- 210

Snack

Grapes

Dinner

We went to Red Robin, a hard menu to order from

Burger (without Cheese or Mayo)- 550

Fries (yes, I didn’t need these)- 375

TOTAL: 1815

Day 30: Workout (90 Day Challenge)

It's Day 30 which means the 90 Challenge is 1/3rd the way over! I feel like it's gone super fast. I'm amazed at how much a challenge holds me accountable!

Rob was back at boot camp today so it was good to workout with Wendy again. We did 3 sets of running intervals to check heart rate and recovery (from resting heart rate to a level 9 sprint for 30seconds). My hamstring was tight but I didn't feel the pain I felt yesterday. I did lots of stretching so that probably helped. I was amazed at how much faster my levels 7-9 were from when I started and I was floored at how quickly I recovered each time. I'm glad to see that all of this training is having such a healthy affect on my heart.

After the interval runs we went back to the park for upper body and core work. We did the following:

• Military Presses
• Wide Rows
• Bicep Curls
• Tricep Extensions
• Front Plank
• Reverse Plank
• Reverse Plank with one leg in the air (switching legs 1/2 way through)
• Side Planks (both sides obviously)
• Crunches
• Crunches reaching up to one leg
• Back Scratchers

I was exhausted when I woke up this morning but working out has changed all of that and I feel much more ready to tackle my day!

Side Note

I got fitted for a real road bike last night. That's all I can think about now....I want one badly : ) If anyone reads this who knows someone trying to sell a 51cm road bike (mens or womens) or even a 48cm mens bike, give me a shout!

Day 29: Food

TUESDAY, JUNE 29
(note: I had to eat every meal out today...that's a killer!)



Pre-workout

Banana- 70

Shake- 130

Breakfast

Egg- 70

Bacon- 75

Lunch

Turkey Tom Sub @ Jimmy Johns- 350

Chips- 280

Snack

Caramel Corn- 200

Dinner

3 tortillas- 240

Chicken & Shrimp- 200

Grilled Peppers & Onions

Sour Cream- 60



TOTAL: 1675

Day 29: Workout (90 Day Challenge)

Today we went out into town. My hamstring was cramping up, which made almost everything, including stretching, more difficult.......but, I really missed boot camp yesterday because of the conference at Cornerstone so today it felt good to start my day with working out again!

 

After doing some cardio warm up in the parking lot, we went into town and did the following exercises along the way:

• Step ups
• Reverse Lunges
• Lunges
• Side Lunges
• Wall Sits
•  Stairs (which were hard with the hamstring)
• Pushups
• Tricep Dips
• More Stairs (still hard)
• Rows
• Bicep Curls with resistance bands
• Tricep Extensions with resistance bands
• Plyo jumps where you bring your knees to your chest
• 2 kinds of Punches with the resistance bands

When we got back to the park we did core:

• 2 Front Planks, 1 with rocking back and forth
• Crunches
• Crunches with knees in the air
• Crunches with legs straight up
• Back Scratchers

As always, I may have forgotten things but it was a good workout!

Day 28: Food

MONDAY, JUNE 28



Breakfast

Egg- 70

Sausage- 150

Yogurt- 60

Snack

Banana- 100

Lunch

Chipotle Chicken & Veggie Burrito- 640

Snack

1/3 Clif Bar- 70

Apple- 100

Dinner

Ham- 75

Potato- 100

Salad w/ cucumber- 50

Broccoli & Cauliflower




TOTAL: 1415

Day 27: Food

SUNDAY, JUNE 27



Breakfast

Multigrain Cheerios- 200

Skim Milk- 50

Lunch

Egg, Bacon, Lettuce & Tomato on Whole Wheat- 375

Sweet Potato- 150

Snack

Caramel Corn- 200

Dinner

(we had dinner at a conference from work)

1cup pasta w/ Meat Sauce- 350

Bread- 130

Mixed Veggies

Salad w/ Cucumber

TOTAL: 1455

Day 26: Food

SATURDAY, JUNE 26



Workout

Energy Bar- 200


Breakfast

Fiber 1 Pancakes- 190

Light Syrup- 100


Snack

Pretzels- 80


Lunch

Chicken- 80

Protein Enriched Pasta w/ Pesto- 200

Asparagus

Mushrooms


Snack

Candy- 200


Dinner

Chicken- 100

Green Beans

Potato- 100

Watermelon



TOTAL: 1250

Day 26: Workout (90 Day Challenge)

So, today was the Reeds Lake 5K. I decided last minute yesterday to sign up even though I haven't trained a lick. As my boss Steve said to me "you're probably going to work out on Saturday anyway, you should just do the race". So, I decided to do it and that I would call it a "workout" instead of a "race".

Wow, it was an adventure.....

So I was alone, which meant motivation was WAAAAAAY harder than when I did it with my brother or when I run with a friend during the week. It was certainly a mental game but it also became WAY more of a phsyical game than I had experienced with the Riverbank Run in May.

You may remember that I wrote last week about my hamstring being in pain and cramping up. Well, cramping up it did. I had to stop once to stretch it and massage the muscles. Then, and this is HORRIFYING.....I felt like I had to go to the bathroom....#2, yep, I'll just call it #2 so that it doesn't gross anyone out. This has happened once before when Jettie and I went for a run together. Anyhow, I was determined to not let it affect the race so I stopped to compose myself and pray, yes, literally pray, that God would make the #2 stop and that I could just keep going. Well, turns out I tried sooooo hard to keep it from happening that I peed a little....yep, I peed a little, in my pants. ONE OF THE SCARIEST MOMENTS OF MY LIFE. I was able to stop it immediately so it's not like anyone else knew but I KNEW! Thankfully, it all subsided and I fell into my rhythm. Oh goodness, quite an adventure.

SO, my unofficial end time was 26:23 which is 22 seconds faster than my Riverbank time. I'll take it. I didn't train and I still got a workout in and the thrill of the race was still super motivating.

Kristen dropped me off at the race but she couldn't pick me up so I decided it'd be a "cool down" to walk 3 miles home. Um, yeah, my legs were dead tired the entire way. I did some mobile stretching along the way, unplugged my ear phones, felt the breeze and just thanked God for the human body and for nature.

I'm exhausted now but I'm glad I did it!

Day 25: Food

FRIDAY, JUNE 25



Breakfast

Multigrain Cheerios- 200

Skim Milk- 50


Snack

Pretzels- 150


Lunch

Subway Turkey w/Veggies- 280

Baked Lays- 140


Snack

String Cheese- 140

Cherries

Dinner

Chicken- 80

Protein Enriched Pasta w/ Pesto- 200

Asparagus

Mushrooms

Dessert

Light Caramel Corn- 120

TOTAL: 1360

Day 24: Food

THURSDAY, JUNE 24



Workout

banana- 100

Shake- 130


Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50

Snack

Grapes

Lunch

Whole Wheat Bread- 80

Turkey- 100

Special K Crackers- 130

Lite Laughing Cow Cheese- 70

Grapes


Snack

Cereal- 170

Skim Milk- 50

Dinner

6oz Chicken Breast- 180

Asparagus

Tomato



TOTAL: 1200

Day 24: Workout (90 Day Challenge)

Today the weather was beautiful. The breeze was a gift from God!

 

After warming up, we each drew 11 poker chips. Each chip had a color and/or design that was matched with an exercise. You did the exercises according to which chips you drew, in which ever order you wanted, pushing yourself along the way.

These are some of the exercises I did:

• Ran 3 times
• Sissy Squats 2 times
• Undulations
• Pushups 2 times
• 50 Stair Steps
• Animal Walk 2 times
• Rows 2 times
• Pushes 2 times
• Ammo can runs (with 70lbs!)
• Slush Tube Chest Presses
• 35lb bicep curls
• Medicine Ball throws (chest, triceps, squats, biceps, obliques)

It was fun to mix it up with that poker chip activity.

Then we moved to some core including:

• Regular Crunches holding 10lbs
• Reverse Crunches
• Flutter Kicks
• Donkey Kicks
• Fire Hydrants

Thanks to Wendy for a very creative and fun workout today and thanks to God for the beautiful workout weather!!

Day 23: Food

WEDNESDAY, JUNE 23



Pre-workout

Banana- 70

½ Shake- 65

Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50

Lunch

(had a lunch mtg @ olive garden and ordered off the “garden fare” menu)

2/3 order of Seafood Pasta Dish w/ Marinara Sauce- 375

2 Breadsticks- 300 (ouch! The bread was as much as my main dish!!!)

Snack

Apple

String Cheese- 70

Dinner

Catfish- 170

Snap Peas & Carrots

Hummus & Pita- 150

½ cup raspberry sorbet- 150

TOTAL: 1540

Day 23: Workout

Can you say HOT AND HUMID???? That's what it was today at boot camp.

We went for a run into town and did the following things with resistance bands along the way:

• Pushes
• Pulls
• Bicep Curls 
• Tricep Dips
• Tricep Extensions
• Oblique Twists
• Sprints (one up hill)
• Pushups
• Steps ups (on high ledges)
• Lunges (front, back and sides)
• Wall sits
• Partner pulling wall sits

(can't remember anything else)

Then we came back and  did 5 straight minutes of core which definitely burned me out again. We did like 4 front planks, side planks, knee up crunches, spider mans, crossing spider mans, legs straight crunches, etc.

WHEW! My legs are sooooooo tired today!

Day 22: Workout Part 2 & Food

WHAT I DID TO WORKOUT THIS EVENING:
I cleaned a friends house for 4 hours today. My back is feeling it because I did a lot of work really low and a lot of work really high up. It was good for the legs and the back/shoulders for sure!

WHAT I ATE TODAY:

Pre-workout


Banana- 70

Shake- 130

Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50

Snack

Apple

String Cheese

Lunch

Naked Chicken Burrito w/ Veggies @ Qdoba- 630

Treat

Tootsie Rolls- 200

Dinner

Whole Wheat Bread- 80

Turkey- 100

Special K Crackers- 130

Lite Laughing Cow Cheese- 55

Strawberries



TOTAL: 1585

Day 22: Workout (90 Day Challenge)

Last night a tornado and tornado siren woke me at 1:15 and kept Kristen and I in the basement until almost 2am. After that, I had a HORRIBlE time going back to sleep and an even WORSE time staying asleep as I knew 4:45 was approaching quickly. I hit my snooze button when my alarm went off for boot camp, and I almost talked myself into letting myself sleep and skipping the workout but I kept saying "Mind of Matter" and I drug myself out of bed.

Yesterday was a heavy cardio day and today was a heavy strength training day. We started with a cardio warmup for 10 minutes and then......we did a "whirlwind" workout which means we did each of the following exercises for 20 seconds with 8 seconds rest between. We repeated most exercises too times to really burn our muscles out. I challenged myself to do the leg muscles with my weights as well.

GOOD NEWS---- MY CHARLIE HORSE WAS GONE!!!

(there were a ton of exercises so I don't think I'll be able to remember them all)

• Military Presses
• Bicep Curls
• Lateral Raises
• Side Raises
• Hammer Curls
• Back Rows
• Tricep lifts to chin
• Runners Lunges
• Static Lunges
• Static Seat
• Squats
• Reverse Crunches
• Regular Crunches
• Flutter Kicks
• V-sits
• Bicycle Crunches
• Bicycle Forward
• Bicycle Backward
• Legs to the Heavens

Between every set of exercises we did a 45 second burst of cardio to maintain our heartrate. This included things like:

• mountain climbers
• jumping jacks
• butt kicks
• cross country skiers

The workout was a challenge. The most challenging part for me was the core work. Maybe this is something I need to put extra focus on to increase my strength. All in all, because I like a strength workout, this was a good morning........and I'm sure I'll feel it through out my day.

Day 21: Workout Part 2 & Food

What I did to workout this evening:
Mel and I went for a 2 mile walk (way too hot to run!)

What I ate today:
Ordering out two times today made for high calories....guess who's packing lunch and dinner for tomorrow?!?!!?

Monday, JUNE 21



Pre-workout

Banana- 70

½ Shake- 65

Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50

String Cheese- 70

Snack

Strawberries & Blueberries

Lunch

1 cup hot & sour soup- 100

Chicken and veggies in curry sauce- 500

Snack

Apple

String Cheese- 60

Dinner

I went to Logans with my Z family and ordered a meal off of the “health nuts menu”

4oz sirloin, broccoli, salad & sweet potato- 650



TOTAL: 1705

Day 21: Workout Part 1 (90 Day Challenge)

Today was humid! There was a slight breeze though so it wasn't torture.

We went around the river today, doing a circuit with lots of cardio pushes. This included:

• Stairs
• Tricep dips (3 sets!)
• Wide Push ups
• Normal Push ups
• Narrow Push ups
• Squats with one leg up
• 3 kinds of calf raises
• Wall sits with one leg out
• Wall sits with hands over head
• Sprints (3 sets up inclines)
• Front Plank
• Side Planks
• Crunches
• Crunches with legs straight up in the air
• Body pulls with your biceps and chest (using the bridge rail)

I got a horrible charley horse in my quad and I still can't seem to get rid of it. I'm trying to massage it out but we'll see if the hot shower can loosen it. Not my favorite feeling ever!

All in all I felt like I pushed myself today so that was good

Day 20: Food

SUNDAY, JUNE 20


Breakfast

Egg- 100

Whole Wheat Toast- 80

98% Fat Free Ham- 50

Snack

Apple & Grapes

Lunch

Egg, Bacon, Lettuce & Tomato on Whole Wheat- 375

Sweet Potato- 150

Snack

Marshmallows- 150

Pretzels- 120

Dinner

Salad w/ ½ boiled egg, 2oz turkey, carrots, peppers, light sprinkle of cheese, 1 tsp bacon bits, balsamic vinaigrette dressing- 130

4 baked chicken wings- 200

8 tortilla chips w/ salsa- 70
Dessert: Tootsie Roll Pop- 50?

TOTAL: 1475

Day 19: Food

SATURDAY, JUNE 19


Breakfast

Whole Grain Cheerios- 200

Skim Milk- 50

Snack

Apple & Grapes

Lunch

Whole Wheat Bread- 80

Turkey- 80

¾ cup Potato Salad- 150

Chips- 130

Carrots

Snack

(appetizers at a wedding reception)

smoked salmon w/ 7 crackers- 140

½ piece of bread w/ 2 tbls pulled pork- 100

Mixed veggies w/ 2 tbls spinach dip- 100

Dinner

Whole Wheat Bread- 80

Turkey- 80

Dessert

Popsicle- 45



TOTAL: 1230

Day 18: Food

Breakfast
Multigrain Cheerios- 170
Skim Milk- 50

Snack
Apple

Lunch
Whole Grain Bread- 80
Turkey- 70
Asparagus
Carrots & Tortilla Chips with Hummus- 150

Snack
Pretzels- 150
Grapes

Dinner
Turkey Chili loaded with Veggies- 250
Whole Wheat Bread- 80
Corn

Dessert
Ice Cream- 130

TOTAL: 1130

Day 17: Food

Pre-Workout
banana- 100
1/2 shake- 65

Breakfast
Whole Grain Cheerios- 200
Skim Milk- 50
Raspberries

Snack
Pretzels- 120

Lunch
Whole Wheat Bun- 90
Black Bean Veggie Burger Patty- 100
Carrots & Hummus- 30
Sunchips- 130

Snack
10 Shrimp cocktail- 60

Dinner
Salmon- 230
Corn
Sweet Potato- 175

Dessert:
Superman Ice Cream- 130
Cone- 120

TOTAL: 1600

Day 17: Workout (90 Day Challenge)

I normally go to boot camp 3 days a week but I've been uping it to 4 days the last two weeks....last week that was ok but this week, with two evening workouts on top of boot camp, my legs were exhausted!

Wendy put us through a tough leg workout.

For warm up we started with step ups and then jog, high knees, butt kicks, straight leg kicks.

We did a driving run up a short but steep incline and then, yes, you guessed it......STEPS.

We did about 154 steps up and down. This is 1/2 of what I did on Saturday but my legs just didn't have the power to do them as well (so thank goodness we only did them once!)

At the top of the stairs we did 2 sets of pushups and football shuffles (where you step side to side as quickly as you can).

We came back down and did static squats and wall sits (a couple sets of each), finishing off our leg work with step ups with leg extensions.

When we got back to the park we walked a lap and then went into core. For core we did: 

• crunches
• reverse cruches
• reverse crunches to each side
• anvils (for obliques)
• hold the anvil pose static 

The stretching afterward felt AMAZING on my legs. Now I'm going to go take the hottest show I can to relax my hamstrings.........

Day 16: Workout Part 2 & Food

WHAT I DID TO WORKOUT IN THE EVENING:
It was the most gorgeous weather out tonight so I went for a brisk walk (doesn't "brisk walking" sound less cheesy than "speed walking"?). I even sweat a little bit but the wind was refreshing and it felt good to breath in the fresh air and feel the blood pumping through my body. After the walk I just sat on my porch and read my "Nutrition for Dummies" book for 1/2 hour. Great way to end an evening. This is two nights this week that I've done a jog or walk in the evening..... I may see if I can keep that rhythm up on top of boot camp because it really is calming.

WHAT I ATE TODAY:
WEDNESDAY, JUNE 16



Pre-workout

Banana- 70

½ Shake- 65

Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50

½ cinnamon roll- 110

Lunch

Whole Wheat Flat Bread- 370

Tomato Sauce- 60

Mushrooms, Green Peppers, Broccoli

Dinner

Chicken Breast- 150

Sweet Potato- 200

Snack

Dry Cereal- 150


TOTAL: 1365

PREDNISONE IS THE DEVIL!!!!!!!!

So these steroids I'm taking for my sinus/sickness stuff not only make me feel jittery and on the edge.....they increase appetite.......but since I'm watching my calories closely and can't "feed the beast", that makes me irritable and on the edge too..... to make it even better, they make my face red and hot and swollen.............. so, you think that's bad........well..........wait for it................ they also make you retain fluids and gain weight!!!!!!!!!!!! Yep, aren't they AWESOME!?!?!?!?!?
Three more days to go on them...............

Day 16: Workout (90 Day Challenge)

Today was "luck of the draw" at boot camp. After our 8 minute running warmup along the river, we stayed at camp and played a game of chance.
The game is played with playing cards. Each card is associated with an exercise. When you pick a card, you have to run to that spot and do that excersice. You keep choosing cards until the end of the session.

The exercises included:

• pushups
• tricep dips
• chariot pulls
• pushes
• pulls
• bench squats
• ammo can chest presses
• step ups
• reverse crunches
• flutter kicks
• mountain climbers
• wild card (whatever you want to do)
• train the trainer (pick an exercise for the trainer to do)

The weather was PERFECT today. Nice enough to just wear a tank top but cool enough that you weren't dying of heat. It was beautiful out!

This was a fun workout!

Day 15: Food

TUESDAY, JUNE 8



Pre-workout

Banana- 70

½ Shake- 65

Post-workout

½ Shake- 65

Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50

Snack

Apple

Lunch

Whole Wheat Bread- 160

Turkey- 140

Carrots w/ Hummus- 40

1 cup Tortilla Chips- 130

2 Hershey kisses

Snack

Pretzels- 160

Blueberries & Pineapple

Dinner

4 oz Filet Steak- 300

¾ cup potato salad- 120

Glass of wine- 100

TOTAL: 1540

Day 15: Workout (90 Day Challenge)

Today was special because my friend/co-worker Missy came to boot camp with me. I remembered how much easier it is to wake up when you know someone is counting on you being there!

It was a little sprinkly at first but it cleared up and the breeze was nice as we did our run through town.

Last night, Mel and I ran 2 miles and it felt great but this morning I could tell that basically doing 3 workouts in 24 was going to be rough on my body....my legs were TIRED. It was still good to get them moving and limbred up for the day though.

Wendy took us into town and we did a combination of the following exercises along the way:

• pushups
• tricep dips (at two different stations)
• step ups with leg raises
• Jumping
• rows
• obliques with resistance bands
• wall sits
• wall sits with overhead resistance band extension
• lunges
• steam engines
• donkey kicks
•  reverse crunches
• crunches with knees up
• crunches with legs straight in the air
• front plank

As always, I may have missed something, but that's the general gist. : )

Day 14: Workout Part 2 & Food

WORKOUT #2:

Mel and I ran 2 miles after work. It was horribly humid but we chatted and kept a good pace and didn't walk once....after not running distances for awhile (Boot camp running is more sporadic), I thought we were going to struggle more than we did. It was exciting for us to see our progress!

WHAT I ATE TODAY:

Monday, JUNE 14



Pre-workout

Banana- 70

½ Shake- 65

Post-workout

½ Shake- 65

Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50

Snack

Pineapple

Lunch

1 cup hot & sour soup- 100

Chicken and veggies in curry sauce- 500

Snack

Almonds- 150

String Cheese- 60

Dinner

Green Beans

Chicken Breast- 150

½ cup pasta- 150

Salad with Cucumbers & Balsamic- 35

2/3 cup Strawberries sprinkled with Truvia/Sugar



TOTAL: 1535

Day 14: Workout (90 Day Challenge)

Today was a good day at boot camp (although still muggy and humid as all get out!)

We started with a run and were encouraged to push ourselves hard on the way back....which I did. It felt good to push hard.

 

Then we did a circuit including:

• Military Presses
• WITY's
• Single Leg Dead Lifts (these are great and but my balance was horrible!)
• sumo walk forward
• sumo walk backward
• jump shots, touch the ground, jump as high up as you can
• sprint
• pushups
• rows
• pushes
• forward lunges
• reverse lunges
• step ups

We ended with three core exercises and some good stretching. Felt good to breathe a little deeper today as this sinus stuff clears up!

PS. My legs are tired :)

Day 13: Food

SUNDAY, JUNE 13



Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50

Dry Cereal- 100

Snack

String Cheese- 60

Apple

Lunch

6” Turkey Sub from Subway- 280

w/spinach, tomato, onion & peppers

Baked Chips- 130

Snack

Pretzels- 150

Grapes & Strawberries

Dinner

Naked Chicken Burrito w/ Veggies- 580

Whip Cream Cake- 120



TOTAL: 1610

Day 12: Food

SATURDAY, JUNE 11


Pre-workout

Banana- 100

Shake- 130

Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50

Snack

Pineapple

Lunch

Veggie Burger (no bun)- 200

Sm Sweet Potato- 100

Snack

(appetizers at a World Cup Party)

Tabouli Salad w/ 10 Pita Chips- 130

3 Triscuits with cheese- 100

Dinner

5oz Chicken Breast- 230

1 cup imitation mashed potatoes- 80

Asparagus

Dessert: Popsicle

TOTAL: 1275

Day 12: Workout (90 Day Challenge)

I wasn't exactly excited about waking up and going to boot camp on a Saturday morning but today I learned that, no matter what day of the week it is, getting outsdie and working out is the best way to start any day! It was SOOOO humid that I was sweating immediately but God provided a nice breeze to keep me a bit more comfortable....thank you God!

We ran into town today, doing different exercises along the way. As if I didn't love the stairs we did last week enough, Wendy found even more challenging, even steeper, even narrower, stairs for us to do today. I think we did about 300 stairs in all (that includes step ups). That's somewhere around 35 flights of stairs if I have it right??? Ok, let's be honest, I ran about 250 of those and walked the other 50....it's hard!

 

The other cardio exercises we did included:

• shuffle
• mountain climbers
• power jacks
• sprints

The other strength exercises we did included (all with resistance bands):

• bicep curls
• tricep extensions
• shoulder pushes
• wall sits
• push ups
• inner thigh lifts

These are the core exercises we did:

• sit ups
• knee up sit-ups
• front planks
• side planks
• lower ab leg cross sit ups
• hmm, I think there was at least one more but I can't remember 

Now time to tackle my Saturday!

Day 11: Food

FRIDAY, JUNE 11

Breakfast
Whole Wheat Toast- 80
Turkey- 70
Root Vegetable Slices- 140

Snack
Banana- 100
Lunch
6’’ Subway Turkey on Wheat- 280
Spinach, tomato, onion, peppers

Drink
Beer- 200

Dinner
Whole Wheat Flat Bread- 370
Tomato Sauce- 60
Mushrooms, Green Peppers, Broccoli

TOTAL: 1300

Day 10: Food

THURSDAY, JUNE 10



Pre-workout

½ Banana- 50

Shake- 130

Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50

Snack

Almonds- 120

String Cheese- 60

Lunch

Turkey Sub with lettuce, tomato & sprouts- 300

Chips- 300

Snack

Strawberries & blackberries

Dinner
Jettie and I went to the Electric Cheeta and it was delicious. We enjoyed a short walk afterward and that was nice too : )

1 Naan bread w/ hummus- 200

1 1/2 cups Chicken & Veggie & Quinoa soup- 200

½ order of Sweet Potato- 120

TOTAL: 1670

Day 10: Workout WITH PICTURES!!! (90 Day Challenge)

I couldn't go to boot camp yesterday because of a work retreat that I had to be in GVille early for so I went today and I'll have to go Saturday (I love boot camp but I'll miss sleeping in : ))

Today's workout was a hardcore-ish strength workout. We focused on five major exercises, doing each of them for one minute and then switching to the next for a total of 4 sets. Ok, I know that doesn't sound like a lot but 20 minutes straight of these things burns your upper body out!! (I included some pictures one of the trainers took because some of these are not common exercises).

1. Undulations with heavy braided rope (it's like your whipping a horse) for a minute...yes, that's me in the middle

2. Run/sprint for a minute straight
3. TRX, pulls for our back

4. Reverse lunges while holding 30lb slosh tubes at our chest (these are filled with water so they work your balance a ton and are obviously for strength training)

5. Chest presses with 30lb ammo cans filled with sand (definitely had to take one break on these at each set)

For the remainder of the work out we did biceps, triceps and core.

 For core we did:

• Crunches
• bicycle forward
• bicycle backward
• v-ups
• anvuls (I think that's what they're called....when you tap side to side working your obliques)

Good workout, my upper back and shoulders are already sore......here's to trying to blow drying my hair...... : )

Day 9: Food

WEDNESDAY, JUNE 9



Breakfast

Whole Grain Cheerios- 170

Skim Milk- 50

½ banana- 50

Snack

Pretzels- 110

Lunch


(out for a work lunch)

Chicken w/ pesto & red bell peppers- 200

Steak Fries- 300

Snack

Orange

10 Bears- 50

Dinner

(out to dinner for work retreat still)

10 Chips & salsa- 150?

Carrots

1 veggie burger patty (no bun)- 125

½ cup potato salad- 200



TOTAL: 1405

Day 8: Food

TUESDAY, JUNE 8



NOTE: I wasn’t feeling well this day because of being sick and trying new medicine so this is not a typical eating day.


Pre-workout

½ Banana- 50

½ Shake- 65

Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50

Snack

Blueberries

Lunch

Sweet Potato w/ olive oil- 200

Asparagus

Snack

Strawberries

Dinner

Whole Wheat Bread- 160

Cheese- 90

Frozen Yogurt- 150

TOTAL: 905

Day 8: Workout (90 Day Challenge)

I'm pretty sure it wasn't a good idea for me to go to boot camp this morning but I was up all night from some new meds I'm taking so I decided if I was up I might as well move......well, I moved.....at about 50% what I normally give (with a pause of laying on the sidewalk when I thought I was going to pas out). Oh well, I guess I moved.

Thankfully today was the 2nd day of a new session (for beginners) so the workout wasn't too strenuous. I walked the 4 minute warm up across the bridge and then we did a familiar circuit where I jogged the whole thing (definitely not running).
The circuit included:

• military presses
• bicep curls to the side
• bicep curls across the body
• WITY's for the shoulders
• rings for speed work
• reverse crunches
• push ups
• tricep dips
• skipping
• shuffling
• pushes (with resistance bands)
• pulls (with resistance bands)
• squats

We ended with some core exercises:

• bike peddling forward
• bike peddling backward
• crunches
• reaching up to the one leg straight in the air (switch legs)
• front plank

Sorry, I know this wans't an uplifting or inspiring blog entery. I guess I'm glad I went?? I don't know when too soon is too soon and I don' tnat to get too far behind (plus my emotions drop when I don't workout which I HATE). So, here's the other thing...it's the 90 Day Challenge and I need to go to boot camp at least 3 times a week for 90 days. That doesn't work out so well when you're sick. So, I'm going to continue to go for the challenge and I'll just go at a lighter pace for the next couple of times if  that's what I need to do.

Game on....

Day 7: Workout & Food

Today I went for a 2 mile walk with Mama Mel. It was very leisurely though because I still don't feel well (got on new antibiotics today so hopefully I'll start to feel better!!!)

What I ate today,
Monday, JUNE 7



Breakfast

Whole Wheat Toast- 70

2 tbls Natural Peanut Butter- 180

Preserves- 40

Lunch

1 cup hot & sour soup- 100

Chicken and veggies in curry sauce- 400

Snack

Grapes & Blueberries & Strawberries

Baked Chips- 200

Dinner

Green Beans

Corn

3 oz Chicken Breast- 150

Sweet Potato- 150

Popsicle- 30



TOTAL: 1320

Day 6: Food

SUNDAY, JUNE 6


Breakfast

Whole Grain Cheerios- 170

Skim Milk- 50

Raspberries

Lunch

Tortilla- 160

Extra Lean Turkey Breast- 150

Cheese- 50

Tomato, lettuce

Snack

Carrots & Pretzels w/ Hummus- 150

Dinner

(wasn’t feeling well)

Whole Grain Cheerios- 170

Skim Milk- 50



TOTAL: 950

Day 5: Workout & Food

I'm still incredibly sick so I went for a 3 1/2 mile walk, nothing too intensive but it got me to move.

SATURDAY, JUNE 5


Breakfast

Fiber 1 Pancakes- 190

Lite Syrup- 100

Lunch

Tortilla- 160

Extra Lean Turkey Breast- 150

Cheese- 50

Tomato, lettuce

Snack

Pineapple

Dinner

Lean Pork Chop- 140

Sweet Potato- 200

Dessert: Frozen Yogurt 140



TOTAL: 1130

Day 4: Food

FRIDAY, JUNE 4



Breakfast

Whole Grain Cheerios- 170

Skim Milk- 50

Blueberries

Lunch

Whole Wheat Flatbread- 370

Pizza Sauce- 60

Ham- 70

Mushrooms, Broccoli, Green Peppers & Onions

Snack

Grapes

Dinner

Lean Pork Chop- 150

Sweet Potato- 200

Dessert: Sugar Free Popsicle- 30



TOTAL: 1100

Day 3: Food

THURSDAY, JUNE 3



Pre-workout

½ Banana- 50

½ Shake- 65

Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50

Lunch

Whole Wheat Bread- 70

Turkey- 70

Carrots & Pretzels w/ hummus- 170

Snack

Blueberries & Grapes

Dinner

(out to dinner with friends....very hard to pass on the beer tonight!)

Shredded Beef w/ peppers- 200

½ hoagie roll- 100

Pita w/Hummus- 200



TOTAL: 1045

Day 3: Workout (90 Day Challenge)

OH MY GOSH!!!!!!!!!!!! AAAAAAAAAHHHHHHHHHHHHHH!!!!!!!!!!! Today was the hardest running workout Rob has ever done (he even admitted that himself)!

We started running into town, doing tricep dips, pushups, step ups, etc.

But then we started going up Michigan Ave.......which is a HILL, a VERY BIG LONG HILL. We wound around and, even though I was already out of breathe, we ran up 100 stairs, we did more pushups and dips at the top and then ran back down the 100 stairs.

When we got to the bottom of the stairs, he sent us BACK UP! Everyone was out of breath and, at this point, our legs were burning out as well. At the end of that stairs we went down and back up one more hill before starting to head back to the park.

Amongst all of that, we did..... squats, wall sits, this thing where you lift yourself up on a wall like you're trying to climb over it..again, and again and again, resistance stuff for our arms with a partner, etc.

I'll have to confirm with Wendy who tracks it but I bet we did between 2.5-3miles today.

Back at the park we did a ton of core work including 3 planks and flat body crunches. We also did donkey kicks and inner thigh work. We probably did more but, by thtat time, I was too exhausted to remember.

It was so challenging, I wanted to walk several times but I never did. I feel accomlished...and exhausted. Mostly I keep thinking "Did I REALLY do that today????"

Day 2: Food

WEDNESDAY, JUNE 2



Pre-workout

½ Banana- 50

½ Shake- 65

Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50

Snack

String Cheese- 70

Lunch

2 cups mixed greens salad w/ tomatoes, goat cheese & almonds- 170

Salad Dressing- 40

Grilled Chicken Breast- 150

Snack

Grapes & blueberries

Dinner

Salmon- 200

Sweet Potato- 100

Asparagus

Dessert: Skinny Cow Frozen Yogurt- 140

TOTAL: 1175

Picture Comparision 2008 vs. 2010

Sex and the City Premiere

Wendy (a co-boot-camper and also a trainer) and I working at the Sex and the City Premiere at Celebration Cinema last week.

It was great to advertise for boot camp by sharing my story and how boot camp has helped to change my body and my life. I was hesitant to do it because I felt like posting my before and after pics was too vulnerable but I was so glad I could encourage others! Hopefully God continues to use my story to encourage others!

Day 2: Workout (90 Day Challenge)

It was storming this morning so we worked out inside at the volleyball school........it was HOT HOT HOT HOT HOT. Even before I started working out I was too hot and then Rob told us we'd be doing a circuit that included speed/agility work as well as back to back strength training sequences.

I was literally DRIPPING sweat.....even to the point that my hand towel was too saturated to use anymore. GROSS.

The speed/agility part of the workout included:

• rings (you put one foot in each ring as quickly as you can)
• going sideways over 5 inch high boards as quickly as you can
• shuffling through a cone maze
• jump rope

The strength training was:

• pushups
• crunches
• flys, lying on our backs
• overhead lifts, lying on our backs
• military presses
• rows
• bicep curls (using resistance bands that were so heavy I got blood blisters on my hands)
• tricep dips

After we ran that circuit 5 times, we did some plyometics including:

• jump squats
• split rear lunges
• star jumps
• forward lunges

We finished off with regular reverse crunches, and then reverse crunches on each side

And. Stretch.

Thank goodness it's over. I can still feel the blood pumping through my veins and my shoulders were sore as I shampooed my hair so this could be a sore day : ).

Day 2 down, 88 more to go!

Day 1: Food

TUESDAY, JUNE 1


Pre-workout

½ Banana- 50

½ Shake- 65

Breakfast

Egg- 100

Whole Wheat Toast- 70

98% Fat Free Ham- 50

Lunch

1 cup hot & sour soup- 100

Chicken and veggies in curry sauce- 400

Snack

Grapes & Blueberries

String Cheese- 70

Dinner

2 cups mixed greens w/ tomatoes

Salad Dressing- 40

Grilled Chicken Breast- 150

Potato- 130



TOTAL: 1225

Day 1: Workout (90 Day Challenge STARTS!)

Today I woke up STILL feeling sick, but also strangely energized to get back to boot camp!!

Today is the 1st day of the 90 Day Challenge http://grandrapidsbootcamp.com/site/90-day-challenge.php

There are 8 people from the morning class doing the challenge and I don't know how many other people from the different classes so that's some competition if I want to get the $1000 cash prize.

We worked out first, doing TRX (http://www.fitnessanywhere.com/) . Rob had a frame made for his truck so we all worked off of that in the parking lot.

It was great to see people staring when they drove by, trying to figure out what we were doing. I LOVE TRX! Seriously, it is such an intense strength training workout. We did entire body, working from legs, to chest & back, to arms and then finishing with core work. We did some skipping, running, butt kicks, high legs, etc for cardio as well.

I'm glad that Rob made this frame so that we can do TRX outside. It makes me so happy so I hope we do it a ton. I always feel stronger and like I look more toned when we do TRX.

After the workout we got our weight, measurements and new pictures. His scale read 3lbs more than mine but that could be due to a lot of things. I still need to figure out what my personal goal is going to be. Rob had suggested that we all pick a piece of clothing that we hope to fit into in 90 days but I really don't want that to be a goal. I either want it to be a fitness goal, or a weight loss goal. I was thinking about making it 20-25lb loss. I still need to talk with Rob before I suggest that though.

He told us today that part of this challenge is a grocery store "tour" where we learn more about food and how to shop well. There are also possibly "pantry raids" where Rob will come to your house and go through your food (sort of Jillian Michales like).

Hmm, this is going to be a good challenge---- I need to continue to push myself and I'm glad that I have this to help me!!!!!