Do you need MOTIVATION?

My best advice is sign up for something

A walk, 5k, half marathon, triathlon ect. 

It gives you a deadline and forces you to prepare

Now go out there, work hard, and be AWESOME!!

My Eating Habbits

Self control is the biggest factor and I always say if you can bake cookies and not eat any then you have good control.
 But seriously cook/bake your favorite food and not eat any to build control

So the first thing I did was devoted a week to eating the correct serving sizes to learn what was the appropriate amount to be eating. One thing that I'll share is the first morning I made cereal I stared at that bowl....I'm going to starve. Surprisingly eating the right amount at the right times throughout the day I didn't starve and it wasn't long I stopped needing my first snack. Also I stopped eating after 8pm only water. After 8pm is cool down prepare for bed there isn't much exercise/movement to burn off calories

Second thing I give up something food related each month so that I am not so depended or have the cravings.
Example
April - Chocolate
May - Alcohol, soda, coffee, redbull, bad drinks
June - Potatoes and bread
July - Pasta and rice

After the month is over I can regain those foods
What I really gain is that I don't really need to eat/drink those foods ALL the time

My goal is not to lose weight or starve but to overall become a better healthier person

My work outs

Last year when I started running I would run 50 ft and I wanted to give up.

Then one day I ran a mile. Wow but now I raised the bar ehh

Each time I ran i would just go a little farther and a little farther. Some days I couldn't reach my limit.

The past fall/spring I was stuck at 1-1 1/2 miles this was not working. I got a stationary bike

For 4 weeks I got on my bike 60 minutes a day Mon-Thur on Sat I would run

The next 4ish weeks (I slacked a little in there) I reduced my bike time to 40 minutes followed by 20 minutes abs. On Sat I ran then followed it with my ab work out.

Cardio before strength, for everything that you do your heart rate must be up. You can build muscle but if you don't burn the fat on top you won't see it

I run or bike for cardio but something else might fit you better

My Ab workout consist of 

3 sets of 30

Also I count up to 20 and then 10 down

I rated them  Easiest> 1-5 <Hardest

The crossover crunch and bicycle give me the most and the crisscross and flutters are like my relax between

I am hoping to start the Boom Boom Butt Workout for my next 4 weeks

Please note that this is what works for me you might want to find other exercises that work for you

Let's get started

I have gotten a variety of questions/suggestions 

I am going to try to answer all of them in  two blogs 

One the break down of my work outs

Two the break down of my eating habits

There are two major facts:

1. nutrition and exercise is a marriage (with no divorce)

2. No body is built the same

Listen to your body and trust what its capable of doing. Your mind is either that devil or angel riding on your shoulder, it's up to you to chose which one to listen too.

Art

To take what you are given and mold it into something is labeled Art

Not all Art is liked and not all Art comes out right

Art can be breath taking Art can change lives

But Art is not limited to a painting, sculpture, photography, sound, or media.

Art is our body, mind, and soul

To take what we are given from birth and mold it into something.

Blessed

Everyone dreams big

But everyone dreams differently 

Some dream of fancy homes and cars

Some dream of healthy lives

Some dream big for little things

And some like me dream to inspire & help others

It is truly a blessing when dreams come true

Big Dreams

Burpees

I am signing up for the Spartan Race which if anyone has looked into it there is no skipping obstacles. If you can not complete and obstacle you must do burpees. Over the weekend I met someone who had ran the Spartan race TWICE in one day!! He said he must have done a 120 burpees. Well burpess I guess your going to be my most hated friend.

 This is how I imagine those supervising the burpees  

Throw Back Work Out

Music for today's work out came from the years when I first got my license and felt like I gained a new freedom.

DMX Party Up

Usher Yeah

Bubba Sparxx Ms new booty

Yung Joc Its going down

Snoop Drop it like it's hot

Petey Pablo Freak a Leak

Huey Pop lock and drop it

40 minutes Bike

30 second plank

10 burpees

3 sets of 30 second:

weighted crunch

bicycles

center crunch

Lets take a Hike

Today a few of my friends and I are headed out to Fairy Stone Park. It isn't a very big park but it has a few trails I can run through. There is also a beach area we might swim at and we've packed a cooler. It should hopefully be fun.

The Finish and Start

Well I completed the 2013 Warrior Dash
I was very let down with this years course. There was no water or mud until the finish line, most of the obstacles were climbing over walls or under barbwire, I was expecting a mud race. The other crappy part about the race is a lot of people skipped out on the mud pit at the end. By doing this they forfeit any rewards but their time still remains. So that means people who placed before me might not have completed obstacles which of course would give them a better time then me who did everything, Lame. 

This coming Saturday I am participating in the Run Wild 5K

Which is a race around the NC Zoo

Exciting because they claim you will hear the lions and wolves making their morning calls

I am also signing up to do the NCPCS Stomp Out Prostate Cancer 5k with my Dad for Father's Day.

Six years ago my father beat out prostate cancer which is the same cancer that took his father's life. I am very excited to participating in this race with him.

Inspration

Helpful tip

Don't eliminate favorites…just cut back on them.

We all have those high in calorie things we love to eat but do we have to completely eliminate them from our lives? Of course not.

Being aware that something is high in calories alone is a big step. Now follow it up by eating it early in the day as well as making it a reward to hard work.

I can not wait until this month is over. I am a wine drinker and I miss it very much but I won't be adding it back into my daily intake so quickly. Instead I am only going to add wine as a reward to a week of hard work. So you'll probably see my face once a week at the happy hour were wine is half off lol

Just for laughs

I commit daily to my 60 minute circuit so that I can watch The Talk guilt-free 

Tally

I attempted to log my days for a week but I wasn't very successful. Here is what I got before graduation weekend and our trip to Maryland.

May 6th
Wake 7:30am
Weight 128 lb

Item	amount	Calories	Sodium
Natural granola with oats and honey		290	15
OJ	8 oz	110	10
Blueberries	½ cup
Banana	1
Strawberries	1 cup	50	0
Yogurt	1 cup	130	85
Lean shake	2 scoops	180	100
Milk 2%	1 cup	130	130
Boil egg	2
Chicken	4 oz	160	1340
Very Veggie	1 ½ cup	20	20
Tomato	½ cup
Ranch	2 tbsp	90	280
Onion	¼ cup
V fusion pine/mango green tea	16 oz	100	120
Dove ice cream	1	250	45

Activity	Distance	Time
Bike	16 miles	60 mins
Brazilian Butt DVD	N/A	15 mins

Bed 10:30pm

May 7th
Wake 7:30am

Item	amount	Calories	Sodium
Raisin Bran	1 cup	190	275
Milk 2%	½ cup	65	65
V fusion pine/mango green tea	16 oz	100	120
Kellogg’s protein bar	1	170	160
Banana	1
Strawberries	1 cup	50	0
Yogurt	1 cup	130	85
Lean shake	2 scoops	180	100
Milk 2%	1 cup	130	130
Tomato	¾ cup
Tuna	¼ cup	50	180
Very Veggie	1 ½ cup	20	20
Potato salad	½ cup	230	540

Activity	Distance	Time
Bike	7 miles	30 mins
Brazilian Butt DVD	N/A	10 mins
Run/walk	2.61 miles	32:06

Bed 10:45pm

May 8th
Wake 7:00am

Item	Amount	Calories	Sodium
Pancakes	1/3 cup	160	470
Blueberries	¼ cup
Syrup	1/8 cup	105	70
Banana	1
V fusion	32oz	200	240
OJ	8oz	110	10
CA blend	1 ½ cup	45	240
Potato salad	½ cup	230	540
Cheese Ravioli	9	300	290
Sauce	½ cup	70	500
Kellogg’s protein bar	1	170	160

Activity	Distance	Time
Brazilian Butt DVD	N/A	15 mins
Run/walk	2.48 miles	26:39

Bed 9:30pm