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Jan 4, 2012 Daily accountability

Here is my nutrition for Jan 4, 2012. I will be switching between eggs and oatmeal with fruit for breakfast.

Breakfast:
2 eggs
1/4c ricotta
2/3c southwest style veggies
1c spinach
1Tsp olive oil
Coffee with 2tsp splenda/sugar blend
Calories: 597

Lunch and Dinner (will be the same):
Chicken
1/3c corn
1c green beans
Calories 250

Pre and Post workout:
C4
Re-con
Calories 110

Total calories for today will be 1207.

Wednesdays are my cardio days. With that said my workout for today was body combat and I may also go to body jam tonight after school so if I do that I will probably take another serving of re-con which will add 110. 

2012: New Year New Goals

So 2011 is quickly coming to a close (where did this year go), making me think about where I want to challenge my body and where I want to take it in 2012. I have a good friend who has completely transformed her body through bodybuilding and competing! I have seen her on a regular basis at the gym and absolutely want to have results like that and have the chance to compete with her as well! So where do I want to take my body in 2012? I want to be ready to compete in a bodybuilding show with my good friend in the spring! What is going to get me there? Well for one I am going to have to definitely fine tune my diet and find out more information about a bodybuilders diet and what it will take to shed this unwanted fat. Second I am going to have to change to more of a focused training as opposed to what it is now which is kind of sporadic at best. Now you may be wondering where I am at now. Well I don't really know exactly but I weighed myself at the gym before Body Combat but it was after I had had breakfast, drank part of a shake and some water and needless to say was at 141.1. I was prepared for higher since I have been eating a lot more but not necessarily well if that makes sense. My first task will be to get new measurements taken, my body fat % measured and pictures taken and recorded. My next task will be to talk with my friend and get some training and diet tips from her as to what helped her the most. Then I will need to find some accountability! I don't really like working out by myself as I know if I work with someone else I push harder but that may not necessarily always be an option. So I will need to make sure someone is going to hold me to my routine and challenging me to push harder. I am going to start doing a different lifting routine until the new year but once Jan 2 hits, it's game on!

Talk Fusion Studio UTC

Hey there! I just wanted to share a quick video of some variations on pull ups. Pull ups are one of the best ways to strengthen your back muscles as well as help you get that v-shape that so many want! click here to check it out!

Megan

6 Key Leadership Principles

I started a new class at University of Phoenix today and the first thing my teacher covered was 6 key leadership principles. I was super excited by the time he finished! So I decided to make a short video (about 16mins) about it and what they are. Check it out!6 Key Leadership Principles

Turbo Fire Day 1, Fire 30

So where do I stand......with body fat that is..........

There are so many different ways to get your body fat measured, calipers, bioelectric analysis, underwater weighing and the BOD POD.  I decided to get my body fat measured by the BOD POD.  For those who don't know what the BOD POD is, it is a Body Composition Tracking System which uses whole-body densitometry to determine body composition (fat and fat-free mass) in adults and children. It is a complete turnkey system based on the same gold standard operating principle as hydrostatic (or "underwater") weighing, except that the BOD POD uses patented Air Displacement Plethysmography, instead of water, for highly accurate, fast, and safe results. The BOD POD also offers information on Resting Metabolic Rate (RMR) and Total Energy Expenditure (TEE) as an optional component of every body composition test. This data is provided without requiring the subject to perform any additional testing maneuvers, and a complete assessment requires only about 5 minutes.

I wanted to get this done cause I wanted a accurate way of getting my body fat measured and so I can track my progress.  I got this done on the 29th of March at 1pm (which I was starving by the time it came around cause you can't eat or drink 2 hour prior to the appointment).  I can  get it done for free at Hill AFB at the fitness center.  Here are the results though I wasn't happy with the weight they had me at:
% Fat: 28.8%
% Fat Free Mass (includes bones and muscle): 71.2%
Fat Mass: 43.337 lb.
Fat Free Mass: 106.891 lb
Body Mass: 150.228 lb
Body Volume: 65.919 L
Body Density: 1.034 kg/L
Thoracic Gas Volume 2.831 L
Body Fat Rating: Moderately Lean
Est. Resting Metabolic Rate (RMR): 1330
Est Total Energy Expenditure (TEE): 1649 if sedentary, 2022 if low active, 2314 if active, 2753 if very active

I will be going back the last week of April before I take my trip to LA for the Beachbody Coaches Summit and see it is then.  I would like to be at least 140 lb and around 24% body fat.  Time to bring on INSANITY, starting with a Shakeology cleanse tomorrow which last 3 days and then Insanity should be here on Thursday so I will start that the Monday following!  Time to DIG DEEP!

Decide. Commit. Succeed.

Whether you are trying to lose weight or trying to be successful at your job or business, you take these three steps without even realizing, decide, commit and succeed. You decide something needs to be done, commit to making change and when you do that you will succeed.

No one is perfect

How you act after you fall determines your fate. Sooner or later you will eat something you feel is "wrong." Maybe you'll eat something unplanned at a party, or drive through to get an old favorite when you're in a hurry. After a stumble, pick yourself up, dust yourself off, and start over--without looking back and without guilt.

You can waste a lot of energy feeling angry and guilty for not being perfect. Understand that these cravings and feelings are normal and have nothing to do with personal strength or resolve. You cannot allow these feelings to crush your spirit. In fact, a poor food choice is simply a signal you need to make a positive choice as soon as possible. Starting over (and over and over, if necessary) is looking forward to success, instead of dwelling on mistakes.

Action for the day: Start over today and move on. Instead of kicking yourself for a poor choice, focus on how great your next choice will be.

An Invitation From the Beachbody CEO and Founder

Beachbody CEO and Founder, Carl Daikeler takes a direct approach and extends a formal inviation to join the opportunity