My Spa Day recap

On Wednesday I received my birthday gift from my husband. I had a spa day. I looked around, made some phone calls and finally settled on Casa Verde. I got the Bliss package which includes:Caribbean body wrap, steam room experience, therapeutic facial, and spa hand and foot treatment. Spa lunch included.

They told me to allow between 4- 4 1/2 hours. My appointment was at 1:15 and I arrived at 1:00 to fill out some paperwork. I was taken to the spa side which was nice and calming. I was surrounded by soothing music, beautiful plants and calming colors. The paperwork was very thorough asking a lot of info in order to custom tailor my treatments. One of the young ladies came and took my lunch order which would be a soup and salad. The young lady who would be performing the majority of my services "A" came and greeted me. She let me know that she was running a little bit behind. A few minutes later she came and got me.

I was taken to a room and was told to get completely undressed. There was a bag for me to place my clothing and then I was instructed to lie on the bed under the covers. A few minutes later she entered, asked me some questions, asked if I had any, explained the services I would be receiving and began. She started by asking me to sniff some different scents. I would later find out she would use the one I chose during the different services. She started with a neck and shoulder massage. The first treatment was the carribean body wrap. She dry brushed my skin and then applied this warm body mask all over my body and wrapped me up in covers, and blankets and I marinated for about 20-30 minutes. I was then instructed to the shower where the water was already running. There were 2 shower heads on opposite ends. A few minutes later the steam came on and I was in heaven.

After the shower, I put on the complimentary robe and shower shoes and headed back to the room. Honestly most of it was a blur because I fell asleep several times. I know I got a facial with a steam treatment, massaged about 50-11 times and had a great lunch. I had the minestrone soup and salad with italian dressing. "A" finished all of the main treatments and another young lady did my hand and foot treatments. That was when I realized I forgot to take pics. So I had her snap one of me still in the robe. I know I look like Sideshow Bob but "A" did a scalp massage as well and I really didn't care how my hair looked. Q

I got my behind kicked yesterday!!!!

I was all set to go yesterday. I left work a little after 5 pm. The class started at 5:30 and I arrived around 5:15. Another class was finishing up and they were on the floor working their abs and stretching. The female manager, Noelle greeted me and got me signed in. Her husband Reece, whom I had spoken too on the phone came over and gave me some info. He took me over to the bags and told me where to stand and gave me some practice gloves. He was also going to be the instructor for the hour.

The class was made up of mostly women. In the workout area, there is a large padded area without about 50 large bags hanging down. To the right is an actual boxing ring and on the left is the cardio equipment, bathroom, shower and weights. We start warming up and so far so good. He then tells us to partner up. There is a lady next to me and it was her first class as well. She was so nervous that she kept punching my hands a little too hard during one routine. Then he switched to having us do combinations on the bag. He came around and corrected our form and would also put on gear and let folks spar with him.

The next combo involved kicks. We were about 15 minutes into the actual workout and I was already sweating. Even if we weren't punching or kicking, he had us squatting or working our arms. We did some more combos involving the knees and elbows. Next we hit the floor. Using the bag by putting our feet under it, we did sit ups followed by jabs to the bag. That went on for what seemed like forever then we got back up. More combos, then squats, and I kind of blacked out!!!

Finally we were on the floor and I was happy. That only last about a minute as soon as we started the ab workout. He worked every single part of the abs doing different types of exercises. Even though it was hard, I liked it because he stressed the importance of form versus reps. After about 10 minutes of what seemed like an hour, we began to stretch. I have never been so happy to stretch before in my life!!!

I guzzled my water down like I was a slave in the southern heat and headed to the counter. Reece smiled and asked me how it was and I could only nod my head. Noelle smiled. Then he asked if I want to join today or at another time. I told him my body was saying no but my mind said yes. I stood there with legs wobbling, and my hands shaking while trying to fill out the info. I was already feeling the workout.

I cooked in the morning but I was so hungry and so beat, I swung by McDonalds and got a chicken sandwich meal. I got home and hit the couch trying to finish my food. It was a struggle just to bring the food up to my mouth. After sitting and trying to get my body to move, I headed to my bedroom. I hit the shower and just laid on the bed while the t.v. watched me. I went to bed early because I didn't even watch the season finale of Medium. I don't even remember Thomas coming to bed. This morning I am sore. I feel it in my legs, my back, my stomach and my arms. So for $59 a month, I know I am getting my money's worth. I plan on going back on Thursday after work. Y'all pray for me!!! Q

Daily devotion day 2

Scripture Reading: Job 28:12-22
Key Verse: Job 28:12 "But where can wisdom be found? And where is the place of understanding?

We all seek and search for wisdom. The true wisdom is that only God can give. In our search for truth and wisdom, let us seek the Lord all the more. He knows all and sees all. Be wise enough to in trust the Lord. Q

Reading On:
Proverbs 1:7
Proverbs 9:10
James 1:5,6
Proverbs 8:18-21

Knowledge is horizontal.
Wisdom is vertical
it comes down from above. Billy Graham

Establishing your daily eating plan

1600 calories- 3 servings of veggies, 2 fruits, 6 carbs, 3 dairy or substitute, 2 protein, and 9 fat.
1800 caloires- 4 veggies, 3 fruits, 7 carbs, 3 dairy, 2 protein, 10 fat
2000 calories- 5 veggies, 4 fruits, 8 carbs, 3 dairy, 3 protein, 11 fat

Vegetables (about 25 calories per serving) One serving equals:1 cup raw or 1/2 cup frozen, canned, steamed or cooked in the microwave, expect where noted. Artichoke hearts, asparagus, broccoli, bell peppers, carrots, cauliflower, celery, eggplant, green beans, lettuce (romaine, green or read leaf), mushrooms, red ionions, salsa, spinach, tomatoes, tomato juice, 1/4 cup tomato sauce, 1/4 cup winter squash, zucchini

Fruits(about 60 calories per serving) One serving equals: 1 cup or 1 med piece the size of a tennis ball, except where noted. Apples, 1/2 cup applesauce, berries, grapes, grapefruit, kiwifruit, nectarines, oranges, 1/2 cup orange juice, papayas, 1/2 cup canned pineapple, tangerines

Carbs(about 60 cals per serving) One serving = 1/2 cup, except where noted. Beans, corn, half of a whole-grain or whole-wheat English muffin or pita bread, 1 slice multigrain bread, red potatoes, sweet potatoes, 1 corn tortilla, half of a flavored flour tortilla (such as sun-dried tomato, spinach or garden veggie), 1 whole-grain waffle, dry whole-grain cereal, 3 whole-grain crackers, cooked cream of wheat, cooked oatmeal, cooked whole-wheat pasta, 1 1/2 cups popped light microwave popcorn, pretzels, wild rice

Dairy or Dairy substitutes(about 100 cals per serv) One serving = 1/4 cup except where noted. Crumbled or shredded feta, Gorgonzola, Monterey Jack or Parmesan cheese, 1 slice American, 1 oz Gouda, mozzarella, provolone or Swiss cheese, 1 cup skim or 1% milk, 1/2 cup nonfat or low-fat yogurt, 1/2 cup nonfat or low-fat cottage or ricotta cheese

Protein(about 120 cals per serv) One serv = 3 oz cooked or prepared (about the size of a deck of cards). 98% lean ground beef, canadian bacon, chicken breast, clams, egg substitute, salmon, shrimp, soy-based veggie products (burgers, hot dogs, patties, etc.), turkey breast, water packed tuna

Fat(about 45 cals per serv) One serv = 1 T except where noted. Light or reduced-fat cream cheese, 1 tsp trans-fat-free margarine, light or reduced-fat mayo, 2 tsps chopped or sliced nuts or seeds, 2 tps peanut butter, 10 olives, 1 tsp pesto, light salad dressing, 1 tsp veggie oil

Splurge(about 225 calories per serving) One serv = 3 homemade sugar cookies (each 3 inches in diameter), 1 brownie (4 inches by 4 inches), 1.5 oz M&M's, 1.5 oz peanut brittle, 2 pieces pound cake (each 1/12 of cake), half of a piece of homemade apple pie (half of slice equalling 1/8 of a 9-inche pie)
Note- if you have a splurge, for each plan subtract 2 carbs and 2 fat servings

More to come. Q

Formula to lose weight

For those of you who do like to weigh yourself and need to see the scale go down in order to be motivated, here is a formula I found in an article I clipped:

1.Subtract 10 pounds from your current weight, then multiply this figure by 4.4.
Ex: If you weigh 145 now, subtract 10 pounds to get 135. Multiply by 4.4, you get 594.

2.Calculate your height in inches, then multiply this figure by 4.6.
Ex: If you're 5'4", you're 64 inches tall. Multiply that by 4.6 to get 294.4.

3.Multiply your age in years by 4.7.
Ex: If you're 30, you get 141

4.Add up the answers to numbers one through three and then add 655.
Ex: 597+294.4+141+655= 1,684.4.
Round up or down to the nearest whole number: 1,684

5.Multiply this number by an activity factor-- this is the figure that helps determine the number of extra calories you need to support your daily physical activity level:
*1.2 if you sit at a desk all day, are unable to work out due to an injury or are too tired or too busy to exercise on a daily basis.
*1.3 if you walk your dog twice or more daily, take the stairs whenever you can or exercise moderately for up to 2 days a week.
*1.5 if you exercise for 1 hour at least 3 and up to 5 times a week.
*1.7 if you are a hard-core runner, train 2-plus hours a day or have a physically demanding job.

Your final number equals your daily calorie limit to lose 10 pounds in six weeks

HTH Q

Measuring your body fat

It amazes me how two people can weigh the same and yet look so different. One of the reasons I don't weigh myself is because I have always been a muscular person. Because of that I always weighed more than most people would expect. I know that having nice toned muscles allows me to look great versus being slim but flabby. Here are some sites you can use in order to figure out your body fat:
http://www.bmi-calculator.net/body-fat-calculator/
http://www.linear-software.com/online.html
http://www.scientificpsychic.com/fitness/diet.html
http://www.healthstatus.com/calculate/bfb

Let's focused on being fit and toned and I guarantee you will feel great, be the size you want to be and, look great. Q

Looking great in 08

So I haven't given up on the fitness thing at all. For me it is not about getting to a certain size, it is about a healthy lifestyle. I want to look and feel good from the inside out. I want to be around to enjoy life and watch my kids grow. I want to recognize the person I see in the mirror. I had already began my own personal journey but my friend Jessica Rabbit wanted to team up with another blogger for accountability and I agreed to join her.

I am going to put some info out for myself and others and I will be tracking my progress via my blog. I plan on taking pics every Sunday for the next 12 weeks and tracking my measurements. I don't go by weight, I go by inches so that is what I am going to use. Here is some info on taking measurements I got from www.ttapp.com :

Waist- at navel
Abdomen- 3 inches below navel
Hips- stand with feet 12 inches apart, tighten buns and measure fullest part
Upper Thigh- just below cheek
Lower Thigh- 2 inches above kneecap
Calves- fullest part
Upper arm- 3 inches from armpit

I hope this helps you out. Q

Body for Life week 2 complete

So this is the week I step up my workouts to really see some results. Thomas already noticed I am slimming down. I haven't weighed myself yet and won't until I have 4 weeks completed. I went out to eat with some friends and I substituted the fried chicken for grilled, and had a salad instead of fries. I am enjoying my free day today with pizza and cookies. Tomorrow I will be right back on my healthy eating. Take care Q

Body for Life update

I have completed workouts 7, 8, and today I did 9. I need to continue to work on my eating habits. I don't eat the wrong things but it is the lack of eating I need to work on. I am going to really up my cardio next week too. Take care Q

Body for life week 1 completed

I didn't feel like boring anyone with a long list of my workouts so I just decided to post when I complete a week. One down, 11 more to go!!! Q

Body for Life day 2

Today was going well until my supervisor decided to bring me some Baby Ruth's. I stayed on track and continued on. I still need to eat a little more because I forget to eat throughout day. Anyway for my cardio I did 20 minutes of Turbo Jam.

Oh and I am def feeling my workout from yesterday!!! Q

Body for life BABY!!!!

Today I officially started the Body for life challenge. I had done this program in the past and got great results but never was able to finish. This time I have a group of support people cheering me on and keeping me accountable. Last week was supposed to be my official start week but I wasn't there mentally. I went through the motions but I didn't give an all out effort. I still managed to lose 2.5 pounds. But now I got my mind right and I am ready for my body to follow.

Here is what I did today:
Chest
Dumbbell Bench Press- 12 reps 5 pounds
10 reps 10 pounds
8 reps 13 pounds
6 reps 15 pounds
12 reps 13 pounds
Dumbbell Bench Flies- 12 reps 5 pounds

Shoulders
Seated Dumbbell Press- 12/ 2 pounds
10/ 5 pounds
8/10 pounds
6/13 pounds
12/10 pounds
Side Raises- 12/ 5 pounds

Back
Dumbbell Rows- 12/ 5 pounds
10/10 pounds
8/13 pounds
6/15 pounds
12/10 pounds
Dumbbell Pullovers- 12/ 5 pounds

Triceps
Seated Extensions- 12/5
10/10
8/13
6/13
9/13- I could only do 9
Tricep kickbacks- 12/5

Biceps
Standing curls- 12/5
10/10
8/10
6/13
12/10
Hammer curls- 12/5

On to day 2!!! Q

I lost 5 pounds in one week

I slacked off for a minute but this past week I really stepped up my workout and eating healthy game. I did a lot of reading and came up with something that works. My problem was not eating and then when I realized it, I would binge which wasn't healthy at all. Here are the key things that got me results.
1) Water- I drink at least half my body weight in water usually more
2) 5-6 meals a day
3) Split workouts- low impact cardio in the am like walking, weights, and high impact cardio like turbo jam in the pm
4) Eating in moderation. I have a crazy sweet tooth and know I couldn't quit cold turkey so I eat at least one small cheat a day and if I do, do some extra cardio.
5) Supplements- I take lean system 7 which doesn't give you the shakes or side affects like other supplements, I drink meal replacements shakes, eat healthy fiber bars, take a multivitamin, and fiber and alfalfa capsules.
6) Write it down- I write down everything because it helps me to stay on track and to fine tune as needed.

Here is a typical day for me:
5:30am- have 2 cups of water, vitamin, fiber, alfalfa, and Lean system 7
6:00 am- workout for 45mins to an hour. Usually I do ttapp's Basic Workout Plus followed by walking.
8:00 am- I hate eating breakfast so I usually have a shake and piece of fruit with 2 cups of water.
10:30 or 11:30 am- I have a fiber bar, fruit, and 2 cups of water
Lunch time- If I don't have another shake, or bring food I cooked, I eat a lean cuisine type meal, alfalfa, with 2 cups of water.
5:00 pm- I have a melaleuca Access bar and 2 cups of water. It tastes like a snickers and it helps you have energy and burn fat while you workout.
5:30 pm- I do my weight workout followed by cardio. Water during workout. The length varies depending on where I am at in my schedule. I also mix it up which prevents me from being bored.
6:60- Lean system 7 pills and water
7:00 pm - I eat a protein like salmon or chicken breast, some steamed veggies or a big salad with regular salad dressing, and 2 cups of water. I only use 1 tablespoon and shake like heck. I can't stand the fat free stuff. If I am craving a sweet, I will eat a piece of fruit or if I am really craving, I will eat a small amount of ice cream.
Bedtime- I have tea, water, take my fiber, alfalfa, and vitamin.

I am mad I didn't take measurements because I already see the difference. One of my church members noticed too. I think I finally found something that will work. I am working out, eating right, but enjoying treats in moderation. From now on, I am going to take pictures every 2 weeks and track my measurements.

I will be going on vacation for 2 weeks and I plan on taking my workout videos with me in order to keep improving. I am determined to get my body back. Q

Gastroenteritis (GAH-stroh-en-tuh-RY-tis)

Definition: An infection or irritation of the stomach and intestines. May be caused by bacteria or parasites from spoiled food or unclean water. Other causes include eating food that irritates the stomach lining and emotional upsets such as anger, fear, or stress. Symptoms include diarrhea, nausea, vomiting, and abdominal cramping.

Causes of gastroenteritis

* Bacteria
o Escherichia coli.
o Salmonella.
o Shigella.
* Viruses
o Norwalk virus.
o Rotavirus.
* Parasites
o Cryptosporidia.
o Entamoeba histolytica.
o Giardia lamblia.

Also Known As: Infectious Diarrhea and Travelers' Diarrhea.

Common Misspellings: gastrointeritis

This is what knocked me out today. Shout out to all the ladies at work who assisted me to the car when I was on the floor. I am feeling a little better. Q

Workout Goals for May 27, 2007- June 2, 2007

Okay so now I am ready to do what I got to do to get my body back. I figured if I put my goals out there for others to read, it will make me more accountable. I am ready to step up my workout regimen and also improve when it comes to eating.
Workout goals: 1)Perform all 3 couch to 5k workouts this week.
2)Do resistance training 3 times per week.
3)Walk every morning for at least 30 minutes 3 times a week.

Eating goals: 1)Eat at least 5 times a day especially breakfast.
2)Eat at least 5 servings of fruits and vegetables each day.
3)Drink at least 100 ounces of water a day.

Oh and I took before pics and measurements but no one will see those until I post my after pics. Q

I did it!!!!

Yesterday I completed my week 5 day 3 workout of the couch to 5k program. With this particular workout, I did a brisk walk for 5 minutes and ran for ...... drumroll please... 20 minutes straight!!! That's right no stopping, no breaks, just straight through. I am already seeing the results of working out because some of my pants have a lot more room. I do plan on kicking it up this week and adding some additional workouts. I feel the old Queeny coming back again. The Queeny that used to love and crave working out. The Queeny that would feel weird if she missed a workout. The Q that was in the best possible shape. Yup, her, she is being resurrected. Take care Q

I gotta get on track

Today was week 5 day one of the couch to 5k workout. I alternated 5 minutes of running with 2 minutes of walking. I felt really good and am soo proud of myself. That is the good news. The bad news is, I have some serious issues with my eating. I think I may have a problem.

No I am not doing anything crazy but I am not doing what is right. I realized it today when I was talking to a friend. Here it was 3 in the afternoon and I had barely eaten all day. I finally realized it and decided to grab something to fuel my 5:30 workout. When I mentioned it to my friend, she reminded me how I needed fuel and from there I began to tell her that I often forget to eat.

On the way home I thought about my eating habits and it hit me how bad they were. I am two extremes when I need to be in the middle. I either forget to eat and therefore not eat enough, then overeat when I realize that I haven't eaten. Fortunately for me, I eat healthy but I know I need to do better when it comes to eat more often and consistently. So I will sit down this week and come up with a plan. I may have to set a reminder on my cellphone but my goal is to eat 5 small meals throughout the day. Most importantly, I will start eating breakfast every morning. I will also log everything I eat to include the times, and portions sizes. From there I will make adjustments as needed. I know once I fuel my body correctly, the pounds will fall off even faster. As the saying goes, you are what you eat. Q

It hurts soo good!!!

Today I finished Week 4 day 2 of the couch to 5k workout. Here is the link in case you are interested, here is the link: http://www.coolrunning.com/engine/2/2_3/181.shtml . I really had to work through the last five minutes. I was bumping Mary J. Blige's "No more drama" and it worked. Right now my eyes are super heavy and my legs feel like jello.

Even though I am feeling it physically, mentally I am very proud of myself. I have always tried to complete this program but was never able to. Finishing this week will make it the farthest I have gone with this program. I also ran into my old supervisor from the Air National Guard at the gym. We were excited to see each other since it had been over a year since the last time. Hearing him tell me about the unit let me know that I made the right decision to leave. Although I am not where I want to be, I am grateful for where I am.

Many of you may or may not know that I have had many medical challenges. Starting with my thyroid, then my tonsils and on and on. But being able to complete these workouts are small prizes for me. I remember being soo weak and tired I couldn't walk let alone run. I finally feel like I am getting "MY" body back. No matter what I plan on finishing this time and my goal is to be back to "ME" by my birthday. I don't know what size that is but when I get there I will know. Q