MY DIRTY, DIRTY, LITTLE SECRET

I've been a Smoker for 28 years.

My friends know I smoked, and some even tried to intervene mildly on some occasions. But my addiction to smoking was on several levels, and all the patches, gums, drugs, accupuncture and hypnotism never cured me.

Today, I am successfully smoke-free for the first day, and very happy about it, without the desire to smoke my regular "Cowgirl Killers" whatsoever. I have received the kind of help many smokers would consider a miracle.

I have employed the help of an E-CIGARETTE. The E-CIGARETTE is a battery operated device that delivers levels of nicotine (just like the gum and patch) through a cigarette shaped object, but doesn't deliver the smoke, tar, and the other 4000+ toxins and carcinagens that regular cigarettes deposit on the lungs, skin and other organs. Instead, the E-CIGARETTE allows a future non-smoker to enjoy the inhale of vapor (which is what we really love) that is non-toxic, while delivering the nicotine that needs to be weened away from step-by step.

I have plateau'd BIG TIME in the last months in my weight-loss regime. I haven't backslid, but my decision to quit smoking has everything to do with the progression of my physical fitness.....Smoking just doesn't fit into the equation, so, here I am....A brand new non-smoker.

Feels Weird. Feels Good.

Happy New Year! WEEK 16 RESULTS

Bottom Line: I actually LOST weight during the holidays, making my total weight loss @ 42 pounds!

It's really hard to believe, because I barely worked out for an entire week, and ate an amount of coconut bars, spinach dip, and chocolate covered pretzels which would make Richard Simmons lobby congress for snacking intervention legislation.

The pic above was taken by Will, my trusty trainer, whose family hosted my stay in West Virginia while I mourned the passing of my Father. The pic shows not much weight loss from the last post on this blog, but slow progress is still good progress, and I am pleased.

More posts can be expected here in a timely manner now that life is back to normal.

Happy New Year to all of you!

WEEK 12 RESULTS

Another 3 lbs. lost this week for a total of 36 lbs. LOST!

I just love it, but heck! What happened to my Ta-Ta's?

Anyway, progress is slow but sure.

See ya next week!

WEEK 11 RESULTS

The last weigh-in reveals a total 33 lbs. lost! I'm very pleased.

The photo above is of my dear friend Amador. I thought it appropriate to post here, because his expression is what I see all the time with friends and aquaintances who haven't seen me in a couple of weeks or months.

It's Thanksgiving today. I have much to be grateful for, above and beyond the awesome friends and family that have given me support in my pursuit of MIND BODY SPIRIT fitness.

God Bless.

I TOOK HITS THIS WEEK....BUT STAYED WITH THE PROGRAM

That's the wonderful thing about getting in shape. Every thing is freaking easier, whether it be physical, spiritual or emotional.

OK. I'm down another 8 inches body wide and everybody sees it. Total 49 inches lost and I'm stopping traffic. I'm in the mix of life, and my head is getting really big from the attention.

Please forgive me. However..........

I've learned in the last 2 weeks that my father is falling fast. Although I won't get specific here, I've been informed he has been diagnosed with 2 very serious diseases that are unrelated, at the same time. Both are highly fatal, and his survival is limited in time and statistics. My father has been my hero, which makes this traumtic for me.

Secondly, I made a leap of faith with a boyfriend who has recently been more persistent in pursuing a relationship of permanacy, which finally, would be good for me at this place in my life. I have some fears about it, but I'm just gonna take it one day at a time.

I would feel completely alone, except I have the most awesome friends and support group to lift me up.

I'm in rehearsal for a first time, Casa Salsa Salsera performance piece. The comraderie with the ladies' involved is unprecedented, and provides a foundational level of support that cannot be properly verbalized. Also, my trainer Will Burkland, is a constant source of positive motivation.

My diet hasn't changed at all. I take at least 5 meals a day that include low-fat protein, greens and complex carbs. Sometimes I eat berries. Every once in a while I cheat at parties, but never more than 2 or 3 bites. Just a taste. Diet cheating is rare for me because I'm loving the results.

Basically, a healthy lifestyle, in my experince, can only bring better performance to everyday life.

NOVEMBER 5, 2009

DIARY

9:00am: Chicken/Turkey breast w/ veges and whole grain penne

11:00pm: Ground Turkey Breast w/green beans

2:00pm: 1 MetRx RTD 51

4:00pm: Sirloin and green beans

Workout: Beach Cross train

Cardio: none today

7:00pm: LEMONGRASS in Delray Beach. Lobster sushi---not exactly the lowfat kind.

NOVEMBER 4, 2009

DIARY:

9:00am: Sirloin and green beans, sweet potato
11:00am: Chicken/Turkey breast w/veges and whole grain penne
2:00: Ground Turkey breast with brown rice and green beans
5:00pm: Chicken/Turket breast w/ veges and whole gran penne

Weight Training: On my own today. I worked like hell the quads, hamstrings, gluts, calves, obliques and abs. Especially the abs. I had tons of energy today, probably because I started earlier.

Cardio: 20 minutes on the stairclimber (oh crap that burned), and a short walk downtown.

7:00pm: Ground Turkey breast with brown rice and greenie beanies :)

NOVEMBER 3, 2009

I haven't posted in a few days due to a tremendous workload and a couple of personal crisis. Boy! When it rains it pours!

But I'm back and here to fill in the blanks.

Fitness Progress: Although I'm in a plateau period, I'm still going in the right direction. The scale has barely changed in 2 weeks, but my muscle tone is improving and the clothes are getting looser and looser. I'm gonna measure BMI tomorrow which should shine more light on my status.

DIET: It pretty much remains the same. It's almost boring to document it here, but I will continue again tomorrow. Basically, I'm eating 5 meals a day that includes a lean protein, a complex carb and some greens. Sometimes I take a serving of berries, and most days, I drink MetRx's RTD 51---an awesome supplement that tastes like real dessert, is very low in fat and packs a whopping 51 grams of protein.

On Halloween, I cheated! It started early when I went to Salsa rehearsal all the way in Weston, and realized I forgot to bring one of my "tupperwared" meals. Oh Crap and I was STARVING! Instead of allowing my body to start storing fat, I went to the most diet-reasonable close restaurant and ordered a kid's meal Turkey-cheddar on white roll (they were all out of wheat)....I haven't had white bread in so long that it caused a near psychadelic endorphin response that I haven't experienced for a long time. Then, at a party much later that night, one of the hors d'ouevers was a tuna finger sandwich on wheat. I tried one. Then two and three. I think they were made with cream cheese and Old Bay.....So overall, the cheating wasn't over-the-top.

Weight Training: Will continues to kick my ass each session. Whether we're at the gym or the beach, he's upping the ante, and it's starting to show. I think.

NEW: I'm involved with a new Salsa Dance performance now in rehearsal. Dancers who are professional or amateur know that a great deal of rehearsal goes into a 3 minute performance. I rehearsed twice over the weekend and now am very sore. It's a six-week rehearsal period. I'm interested in how it will play in my training.

Until tomorrow.

OCTOBER 28, 2009

DIARY

9:00am: Sirloin, sweet potato and green beans
10:30am: Chicken breast and brown rice
12:00pm: Chicken breast and brown rice
3:00pm: 3 egg whites, oatmeal and strawberries
4:00pm: 1 MetRx RTD51

Weight Training: Back to the friggin' gym for arms and abs
Cardio: Home to the beach and back with my neighbor...nice

Tonite, I feel if I have to eat another bite of chicken breast, I will have to start blowing up possum tunnels Caddy Shack style to avenge my desire for cheezy pizza.

OCTOBER 27, 2009

DIARY

9:00am: Sirloin, green beans and sweet potato
11:00am: Chicken breast and brown rice
1:00pm: Sirloin, green beans, sweet potato
2:00pm: 1 Metrx RTD 51
4:00pm: Chicken breast and brown rice (I'm getting sick of this shit)

Weight Training: Cross-train at the beach....awesome....I hope we're back to the beach for awhile!
Cardio: Brisk beach walk

9:00pm: Chicken breast

OCTOBER 26, 2009

DIARY

9:00am: Chicken breast and brown rice
11:00am: Sirloin, sweet potato and green beans
2:00pm: Chicken breast and brown rice
4:00pm: 1/2 cup strawberries
6:00pm: 3 egg whites and oatmeal
9:00pm: Chicken breast and brown rice

No workout today

OCTOBER 25, 2009

8:00am to 10:00am: Chicken breast and brown rice X 2, see previous post
11:0am: 1 MetRx RTD 51
12:30PM: Hamburger and greens salad with olive oil and red wine vinegar
1:30pm: Sirloin, sweet potato and green beans

Cardio: Early morning 3 mile walk, and later, salsa workshop
Weight training: LEGS and ABS at the gym, seemed like punishment.

6:45pm: Scarfed Chicken breast meal from above
9:00PM: Sirloin meal from above...was tasty

OCTOBER 24, 2009

The pic above is 20 meals prepared for me by my trainer, Will Burkland. That's about 4 to 5 days of meals if I add eggs and oatmeal. Will's a pretty good chef. I get nicely seasoned sirloin with sweet potatos and stir fry green beans, and chicken breast with brown rice and beans/chickpeas. The chicken breast is cooked with a french style ragout made from fresh vegetables and seasonings.

DIARY

Slept way in today

4:00pm: Chicken breast w/beans and rice

Weight Training: Shoulders and Back. Will's kicking my butt.
Cardio: Non per se, but Salsa Dancing later tonite

7:00pm: Chicken breast with rice and beans

OCTOBER 23, 2009

DIARY

9:00am: Chicken breast and brown rice
11:00am: Tuna, sweet potato and green beans
2:00pm: 1 MetRX RTD 51
5:00pm: sirloin, sweet potato and green beans

Weight Training: Killer arms and abs.
Cardio: 15 minutes run/walk on treadmill, and brisk dowtown Delray walk.

9:30pm: 3 egg whites, oatmeal and rasberries

OCTOBER 22, 2009

DIARY

9:00am: Chicken Breast, and brown rice
11:30am: Chicken Breast and brown rice
2:00pm: 1 MetRx RTD 51
4:00pm: Sirloin, sweet potato and green beans

Weight Training: Incredible Leg workout with next level abs. Get Eckhart Tolle's "Power of Now" if you weight train. I'm finding the process indispensible for those moments of push that the mind doesn't think are possible.
Cardio: Art and Jazz on the Avenue in Delray. Pineapple Grove to the beach and back. Fun!

10:30pm: 3 egg whites, oatmeal and rasberries.

OCTOBER 21, 2009

DIARY

8:00am: Chicken breast, brown rice and beans
12:00pm: Sirloin, sweet potato, green beans
2:00pm: 1 MetRx RTD 51
4:00pm: Chicken breast, brown rice, sweet potato

Cardio: Downtown to beach Delray Brisk walk
Weight Training: Another Cross train SHRED....I mean SHRED

8:30pm: 3 egg whites and oatmeal

OCTOBER 20, 2009

DIARY:

8:30am: sirloin, sweet potatos and green beans
11:00am: Chicken breast, brown rice and beans
3:00pm: 3 egg whites / oatmeal
4:00pm: 1 MetRx RTD 51

Cardio: Downtown Delray to beach brisk walk
Weight Training: Cross-train SHRED

7:30pm: Chicken Breast, brown rice and beans
9:00pm: CHicken breast, brown rice and beans

WEEK 7 RESULTS....ANOTHER 3 LBS. DOWN

"BEAUTY HURTS", as quoted by my friend, Amador. So true.

Another 3 lbs. down, making a total 22 lost altogether.

Arms: lost 1/2 inch for a total of 4 inches

Chest: lost 1 inch for a total of 8 inches

waist: lost 1/2 inch for a total of 10 inches

Hip, thigh and calf: Stayed the same

Not the best results this week, which indicates it's time to change something, like EAT MORE FOOD----I've failed terribly at eating enough this week. However, the numbers don't illustrate the dramatic body changes made this week.

For the first time in years, my arms and shoulders are ready to bare, and the shape of my torso and hips seem to be changing completely. The hourglass is back.

OCTOBER 17, 2009

DIARY:

12:00pm: Chicken and brown rice
2:00pm: 1 MetRx RTD 51
5:00pm: Tuna, green beans & sweet potato

Weight Training: Brutal upper body workout and abs. Always abs.
NO Cardio

7:30pm: varied raw veges and fruit, and a crab puff (Gallery event)

OCTOBER 16, 2009

DIARY

9:00am: 3 eggs 1 yolk and oatmeal
10:00am: 1 cup cantaloupe
11:30am: 2 turkey dogs and green beans
2:00pm: 1 MetRx RTD 51

Training: Legs at the beach
Cardio: 5K run-walk-run-walk-run, etc.

9:30pm: Fruits and veges (I attended a party), and a columbian empanada

OCTOBER 15, 2009

DIARY

9:00am: 3 eggs / 1 yolk and oatmeal
10:00am: 1 MetRx RTD 51
12:00pm Chicken breast, brown rice and rotel
4:00pm: Sirloin and green beans

Weight Training: Awesome shoulders and back workout, with all the stops pulled. Abs to the next level......Will has been really pushing hard all this week. I'm starting to understand what "full service" training means.

When Will Burkland originally promised me the full service treatment, my bull$h!t-o-meter naturally alarmed, thinking the "full-service" buzz phrase was over-used. My bull$h!t-o-meter alarmed again when the training turned to the beach. And then again when we started meditation.

But Will's been right all along. I'm so glad I've found the humility to trust him.

Honestly, I don't know how I would've gotten through this week's reps without the meditation practice a la Eckhart Tolle. Mostly, Uncle Eckhart discusses meditation as a means to quell emotional pain. I wonder if he knows how well his method works for physical pain, ie; the last 6+ reps in burn mode!.....Weird and amazing how being able to "just be in nothingness" can get one through an impossible rep cycle....I'll bet the great body-builders of the world have mastered getting to a zone like this.

Cardio: 5K piece of cake. Crap. Gonna have to up the ante.

8:30pm: Broiled Flounder, brown rice and mixed greens.

OCTOBER 14, 2009

8:00am: 1 MetRx RTD 51
10:00am: Chicken breast and brown rice
12:00pm: Tuna and green beans

No workout today

Not feeling very well this evening. DEFINATELY do not want to eat.

OCTOBER 13, 2009

DIARY

8:00am: 1 MetRx RTD 51
9:00am: 3 eggs / 1 yolk, oatmeal
11:00am: 1 cup rasberries
1:00pm: Chicken breast and sweet potato
4:00pm: Publix Spicy Sushi roll with brown rice and cucumber and seaweed salad.

Weight Training: LEGS and Abs.
Cardio: 5K Downtown Delray to beach and back.

9:00pm: 1 link Publix Greenwise Garlic Herb Sun-Dried Tomato Chicken Sausage...I recommend trying this. It's low in fat (about 3.5 gms fat per mega-sized link), and packs 21 grams of protein. And it tastes awesome. Just like an Italian Sausage, only no grease.

OCTOBER 12, 2009

DIARY

8:00am: 1 MetRx RTD 51
10:00am: Chicken Breast / brown rice and rotel
10:15am: 1 cup green beans
12:00pm: 1 cup cantaloupe/rasberry/blackberry mix
3:00pm: small portion Chicken Breast / brown rice and rotel

No Cardio today.
Weight Training: I was almost pissed off at Will! This arms, shoulders and Abs training was so far above the barre, I kept thinking, "Are you kidding me?". But I made it. Will has been pushing! And so am I because I want to attend an art event this weekend in a special dress where beautiful arms will be key!

8:00pm: Tuna! (Opera voice)...I LOVE tuna. Cucumbers and leftover sweet potato.

OCTOBER 11, 2009

DIARY

Slept way in again today.

12:00pm: 3 eggs / 1 yolk, oatmeal and fruit

Fitness Fun: Ocean swimming and several attempts at learning Board Paddling. Board Paddling is when you stand up on a surf-board thingy, then use a paddle to navigate over the waves. It's alot harder than it looks.

5:00pm: Leftover sirloin, mixed fruit and leftover sweet potato

No Weight Training today.
Cardio: 10K beach walk Delray to Highland Beach and back. Grueling. The next time it will be easier.

OCTOBER 10, 2009

DIARY

Slept WAY in today.

12:00pm: 3 eggs / 1 yolk and oatmeal

Weight Training: In the gym again today for muscle confusion. Kah-Razy arms and shoulders today, along with Abs. Everyday Abs. That's why my waist size has dropped 10 inches so quickly. Also, the normal massage-like body re-distribution with a bonus. I got that heavenly back crack release that's done with arms crossed with hands on shoulders, then from behind, the saintly liberator wraps his arms around you and does a quick lift, causing a cascading disengagement of locked-up stuff. Will Burkland ROCKS!
Cardio: 2 mile beach walk in high sun. Sweat-O-Rama.

6:00pm: 4 oz. broiled petit sirloin, 1 cup fresh green beans, 1/2 large sweet potato broiled crispy, and 1/2 cup cantaloupe/rasberry/blackberry mix. YUMMY.

10:30pm: 2 oz. leftover sirloin. Awesome.

OCTOBER 9, 2009

DIARY:

9:00am: Chicken breast & Sweet potato
10:00am: Turkey Dog
12:00pm: 3 eggs/ 1 yolk and oatmeal
3:00pm: 1 MetRx RTD 51

No Cardio
Weight Training: Back to the gym for some muscle confusion. LEGS-LEGS-LEGS. And an incredible Ab workout like none other. Go Obliques!

6:00pm: Chicken Breast/brown rice/green beans.

Went to see Julie...Julia tonite. It has absolutely nothing to do with weight training or diet, but it was hilarious! Meryl Streep's portrayal of Julia Child was absolutely charming. I had a smile plastered to my face the whole movie!

10:00pm: 1 MetRx RTD 51

OCTOBER 8, 2009

DIARY:

9:00am: 1 MetRx RTD 51
10:00am: Chicken Breast and brown rice
11:00am: tuna and green beans

NO Workout today.

3:30pm: Publix Spicy Tuna sushi roll made with brown rice & cucumber. Seaweed Salad.
5:30pm: 1 cup red rasberries

OCTOBER 7, 2009- BEACH FUNNIES

DIARY

9:30am: Chicken breast, brown rice and Rotel
1:00pm: ELLIE'S '50's Restaurant Delray! Grilled Sirloin Burger, coleslaw and melon
3:30pm: 1 MetRx RTD 51

Cardio: Brisk 2 mile walk from Sailboats to Casuarina
Weight Training: Another catapult to the next level, only with arms and shoulders this time. Anyone reading know what "dolphins" are? ...Also, an outrageous AB's workout with special attention to the obliques, which drew a bit of attention from passers-by.

LOL! The show starts between 6 and 7 almost every nite about 1 mile north of Atlantic Ave. on A1A at the shelter overlooking the ocean.....It's starting to seem like a show lately, as the regular beach walkers are becoming quite friendly, encouraging and interested.

The 70-ish Lady who has a 30-ish physique who walks a Black Chow is always so nice. And the 2 guys that are addicted to fishing caught something so ugly tonite that it scared them...they had to throw it back. Maybe it was a muck-monster baby. There's a super friendly lady that always wears Hawaiian print outfits that walks a GORGEOUS Alaskan Husky, and a guy that often watches us while he relaxes on a bench nearby.

Tonite's show must have been quite a scene. (SEE the "HUMILITY" post in early September. This is so much worse). First off, I did a rep called "Dolphins". This exercise is performed almost like military push-ups, only it's the shoulders that are worked. It's total BUTT UP in the air, on tippy-toes, front body facing the ground, doing push-ups using the shoulders. Then there was the AB rep that Will and I like to call "Ancient Phallus Machinae", which involves using one of those styrofoam tubey things between the knees to isolate ab muscles while doing crunches. Hilarious! I got double burn from LMAO during the whole rep. Then the oblique exercise that captured so much attention was a full-range motion action using a weighted bar swung hard to one side, then stopped dead at face forward. Talk about giggle-burn!

I think it was Douglas that told me that when the burn started I should laugh instead of whine. It would make it better. He was right. That's what I mean when I say "giggle-burn".

Anyway, it's so cool when the passers-by comment on how they've seen progress. A real reward.

8:30pm: Chicken breast and cucumber

Photo Above: Compliments of http://www.downtowndelraybeach.com/

OCTOBER 6, 2009

DIARY

9:00pm: chicken breast / brown rice w/rotel
11:00am: 1 cup green beans
1:00pm 1 MetRx RTD 51
2:00pm: tuna

Cardio: Brisk 2 mile beach walk
Weight Training: The hardest leg workout ever, along side the hardest AB workout to date. Boss Will is crankin' up the dial, but I was strong today and giggled through the burn.

8:30pm: 2 cups field greens w/cucumber, red onion, red pepper, baked-spiced-then broiled-crisp sweet potato cubes, 1 oz thin-sliced sirloin and pine nuts. Drizzled with homemade vinaigrette....I really enjoyed this unexpected kitchen-sink style meal.

Oink, I'm full.

OCTOBER 5, 2009

DIARY

9:00am: 3 eggs / 1 yolk and oatmeal
12:00pm: 1 MetRx RTD 51
2:00pm: tuna and brown rice
3:30pm : 1 cup green beans

No Cardio today
Weight Training: Arms and Abs at the beach.

8:00pm: chicken breast & sweet potato

WEEK 5 RESULTS...ANOTHER 5 LBS. DOWN.

OK. Not my most attractive picture....I wanted a full body shot for this weeks' results, but my trainer is a total novice with the DSLR. But he managed to nail this one! He's getting better, and a full body shot shall be forthcoming....Ya know...the other one's are kinda blurry.

This photo was taken today during training at the gym. The arms and shoulders are bulking, as well as the gluts and thighs, which is what we want initially to encourage the burn of fat. Soon, we will strip down some of the bulk......but that's in the future.

RESULTS:

5 pounds lost this week. That's a total of 19 pounds.

ARMS stayed the same. 3.5 inches since the beginning.
CHEST lost 1 inch, 7 in total since the beginning.
WAIST: Lost 5 BIG inches in 2 weeks! 9.5 inches total since the beginning.
HIPS: Lost 1 inch, 6 inches since the beginning.
THIGH: Lost 1.5 inches this week. 7.5 inches lost since the beginning.
CALF: Lost 1 inch. 3 inches lost since the beginning.

It's odd, though. It's hard to imagine, for instance, my arms. They have changed so much, but yet I've only lost 3.5 inches in total. My waist...I definately see it. The others...yea, I'm smaller and stronger.

The interchange of weight and size cannot really be specifically measured when fat is converted to muscle....Maybe someday.

A note about BOXING: I like it. Will says I'm a natural, and thinks my salsa training has prepared me for boxing on a better than beginner level.

See the Casa Salsa link at the right. Visit the studio and see how fun and easy it is to dance Salsa. Call them up and tell them I sent you. Maybe they'll let you take your first class for free.

Thanks Again for visiting.

XXOO Caroline

OCTOBER 4, 2009

DIARY

11:00am: 1 MetRx RTD 51
12:00-4:00pm: Chicken Breast / sweet potato x2

Cardio: 4 mile downtown walk
Workout: Abs and KILLER LEGS....hmmmm, I thought spaghetti was gone from my life.

8:00pm: Flounder and brown rice
8:30pm: 1 cup cucumber

OCTOBER 3, 2009

DIARY

10:00am: 3 eggs / 1 yolk and oatmeal
1:00pm: 1 MetRx RTD 51
4:00pm-6:00pm: 2 oz Sirloin and sweet potato wedges x2

NO workout today

8:00pm: Chicken breast / brown rice and green beans

OCTOBER 2, 2009

DIARY

9:00am-11:00am: 2 oz. London Broil / sweet potato X2
12:20pm: 1 MetRx RTD 51
2:30pm: 3 eggs / 1 yolk and oatmeal
4:00pm: 1 cup cucumbers
6:00pm: 1 MetRx RTD 51

NO Cardio Today. I got a blister smack-dab on the ball of my foot.
Weight Training: Beachside, it was GLORIOUS. The sunset was divine, literally, then the full moon shimmered over the water like diamonds....oh yea.....worked shoulders, some arms and Abs. Always Abs.

8:00pm: Chicken Breast with black beans/brown rice and ROTELLA. mmmm......

OCTOBER 1, 2009

DIARY

8:00am - 11:00am: Chicken breast and sweet potato X 2
1:00pm: 1 cup cantaloupe & Strawberry
2:00pm: 3 eggs / 1 yolk and oatmeal / cucumber
4:00pn: 1 MetRx RTD 51

Cardio: Sailboats to Linton and back
Workout: Lactic acid distribution and physical corrdination

8:30pm: 4oz London Broil with brown rice and green beans

SEPTEMBER 30, 2009

DIARY

10:00am: 1 MetRx RTD 51
11:00am: Chicken breast and sweet potato
12:00pm: 1 cup shredded cabbage
12:30pm: 1 MetRx RTD 51

Weight training: This was a PUSH value train like none other, working the opposite muscles from yeaterday.
Cardio: 4 mile walk from sailboats to Linton and back. This is getting really easy, although my hips still start to hurt before the end.

5:00pm: Chicken breast and varied veges from an ordered-out salad. I avoided the iceberg, and there was no dressing.
8:00pm: Flounder and Brown rice.

SEPTEMBER 29, 2009

DIARY

7:30am: Chicken breast and sweet potato
8:30am: 1 cup cantaloupe/strawberry mix
12:30pm: 3 eggs, 1 yolk
12:45pm: sweet potato
3:00pm: 1 MetRX RTD51

Weight Training: OUTSTANDING upper body train and killer abs at the beach. Much of it "body weight" training. DAMMIT! I still can't do many push-ups!
Cardio: 3.8 mile brisk walk from sailboats to Linton and back. Much easier this time.
Training Note: If your considering hiring a trainer, GET ONE YOU CONNECT WITH! Shop it until you get just the right one. It will make you look forward to the workouts, which will make your success guaranteed!

10:00pm: 1 can tuna
10:15pm: 1/2 cup chopped cabbage and 1/2 cup sweet potato

SEPTEMBER 28, 2009

DIARY

8:00am: 3 eggs 1 yolk

8:15am: 1 cup oatmeal

10:am: 1 cup cantaloupe

11:30am: Chicken breast and sweet potato

4:00pm: 1 cup cantaloupe

Weight Training: Circuit Trained at the beach. TOTALLY different from yesterday, but it was a tough one because I didn't get much sleep last night. Nonetheless, it was an awesome workout. And being outside and breathing in the ocean air really seems to add benefit.

Cardio: Brisk 2 mile beach walk.

9:oopm: 3 oz Flounder, brown rice and green beans

WEEK 4 RESULTS

I am very pleased to report that I lost 7 pounds this week. Whhhhheeeee! So, that's a total of 14 pounds for 1 month.

No measurements this week, because I'm changing the structure of the program a touch. I'll be doing lots of workouts at the beach, while the scale, BMI meter and and other measuring tools are at the gym.

It'll get worked out this week. New results next weekend.

SEPTEMBER 27, 2009

DIARY

10:00am: 3 eggs 1 yolk
11:30: Chicken breast and sweet potato
1:00pm: 1 cup cantaloupe
4:00pm: Chicken breast and sweet potato

Weight Training: Another awesome session at the beach. Arms & Abs.
Cardio: Brisk walk from the saleboats AAALLLL the way south to Linton and back. I'm guessing it's about 3.5 miles. There's nothing like walking the beach.

9:30pm: Chicken Breast and sweet potato
10:00pm: 1/2 cup cucumber

SEPTEMBER 26, 2009

DIARY

9:00am: 3 egg whites 1 yolk
9:30om: 1 cup cantaloupe
11:00am: Chicken breast
2:00pm: 4 oz. London Broil

No workout today

9:00pm Chicken breast

SEPTEMBER 25, 2009

DIARY

8:00am: 3 hard-bolied eggs
10:ooam: 1 cup cantaloupe
11:30am: Chicken Breast
12:30pm: 1 cup cantaloupe

Weight Training: THE most awesome session yet. In a seperate arrangement from the United State of Fitness, my trainer, Will Burkland, delivered a cross train that kicked my butt and I loved every minute of it! Beach-side training ROCKS!

Cardio: Semi-hard walk the length of the Delray Beach coast, north to south and back.

8:00pm: 4 oz. London Broil, 1 cup cucumbers
8:45pm: 1 cup cantaloupe

SEPTEMBER 24, 2009

DIARY

7:00am - 10:30am: Chicken Breast and sweet potato X2
1:00pm: Tuna
2:00pm: 1 MetRX RTD 51

Weight Training: I trained with Cliff Jackson today, Abs and upper body.
No Cardio.

5:30pm: Huge Chicken Breast and 1 cup green beans

SEPTEMBER 23, 2009

DIARY:

7:00am-11:00pm: (UGH) Chicken Breast & sweet potato X2
1:30pm: SHOOTERS, Ft.Lauderdale with the girls, YEAH! Seared Tuna w/ spinach salad with roasted red pepper, tomato, and cucumber. Soy sauce, but no salad dressing. Ginger & Wasabi. And sesame seeds.

Cardio: This was one ROCKIN' powerful cardio workout! 25:13 minutes, 1.78 miles, 340 calories burned, Avg, heart-rate: 149. ....Why is it that some days are better than others for cardio? Does it have to with attitude? I think so....

Weight Training: On the "training wheels" today. The Boss couldn't be there. Shoulders and Back. Had to fight for position at the bench/dumb-bell area with the heavy hitters, but had free clearance for the row and pull downs. Leg lifts and a machine I can't remember the name of for AB's.....It's so much better when the Boss is there. :(----

4:00pm: MetRx RTD 51
8:00pm-9:00pm:: Chicken Breast and friggin' Sweet Potato X2

I'm sick of food.

SEPTEMBER 22, 2009

DIARY

8:00am: 1/2 can tuna w/lemon
8:15am: 1/2 sweet potato
10:00am: 1/2 can tuna w/lemon
10:15am: 1/2 sweet potato
12:00pm: 1 cup cantaloupe/strawberry mix

Cardio: On the treadmill this time. 25 minutes, 240 calories burned, 3.8 incline, 1.29 miles, heartrate ???I'm guessing about 140 on manual checks...This workout seems easier than the elliptical in a couple of ways. On the elliptical, the bottoms of my feet start to burn @ about 18 minutes--very distracting. Also, the arm action with the handles provides dual workout...DUH. With the treadmill, I'm getting less calories burned and distance traveled in the same amount of time; however, the incline provides SERIOUS burn to the gluts not available with the elliptical, and the sweat factor is over the top. After 25 minutes, my head, neck and full torso were completely soaked.......I think the best approach now is to change it up. Elliptical one day, treadmill, the next.....then maybe add in the stair-climber?

Weight training: None today.

6:45pm: 1/2 can tuna w/lemon

8:00pm: 1 MetRX RTD 51

SEPTEMBER 21, 2009

DIARY

9:am - 12:pm: Chicken Breast and Sweet potato X4
12:oopm: 1 cup cucumber

Cardio: 27:01 minutes, 1.66 miles, 322 calories burned, no avg. heart-rate

No weight training today.

2:00pm: 1 MetRX RTD 51
7:00pm: 4oz Top Sirloin & sweet potato
7:30pm: 1 cup shredded cabbage
8:00pm: 1/2 cup cantaloupe/strawberry mix

SEPTEMBER 20, 2009

DIARY

7:00am Chicken Breast
7:15am: Sweet potato
11:45am: Chicken Breast
12:00pm: Sweet Potato
12:15pm: Sliced cucumber

Cardio: 25:13 minutes, 1.57 miles, 309 calories burned, Avg. heart-rate: 141

Weight training: KILLER Leg workout

5:30pm: Chicken breast
5:45pm: Sweet Potato

SEPTEMBER 19, 2009

WOW!

It's gonna be a BLOCKBUSTER week! I had an excellent Saturday morning drive (my weekly meditation I suppose), and was flooded with inspiration about how I'm gonna take the next evolution in my progress.

You see, this fitness and weight loss program isn't just about looking hot, it's about connecting the mind, body and spirit, and bringing all three together where serving those I love can feel the greatest impact.

Although my gains (and pound losses) have been satisfactory to me, it seems I could've done even better. I've done the diet wrong. After training with Will today, I was made to realise that I've not eaten enough carbs! Who'da thought?...Well, I'll be working those into the game.

Finally, this process has led me to where I belong. I am an artist in several disciplines, and although for the last 2 years I have served a very small portion of that community effectively, I feel compelled to serve it on a larger basis, and make it my home. God has inserted the appropriate "fire under my ass" people into my life to accelerate the process.

DIARY:

9:30am: Sweet Potato
10:00am: Chicken Breast

Cardio: I was on FIRE. 26:19 minutes, 1.57 miles, 319 calories, Avg. heart-rate: 140

Weight training: Shoulders and Arms. Overdrive after the burn started...Thank you God for delivering this trainer to me.

5:00pm: Chicken Breast
5:30pm: Sweet potato
1 cup cantaloupe/strawberry mix

SEPTEMBER 18, 2009

DIARY

8:30am: 1 cup rasberries

Cardio: 26:05 minutes, 1.57 miles, 310 calories burned, Avg. heart-rate: 142

3:00pm: 1 MetRX RTD 51

At BOVA PRIME:
1 bite of each:

fried calamari (actually, I think I had 2 bites....)
angus burger
some kinda pasta
bread with beluga - olive tapenade
Spinach ravioli
TRUFFLE MAC'N'CHEESE (DEFINATELY more than 1 bite. This is the most awesome thing I have ever tasted in my entire life, I think.)

ENTREE:
Chilean Sea Bass (there was a sauce) and asparagus

SURPRISE! WEEK 3 RESULTS EARLY!

I sure was surprised! Will has a booking tomorrow, so we couldn't meet on regular Friday Results Day.

Great News! I lost another 3 lbs., and my measurements are improving!

Arms: LOST 1 inch
Chest: LOST 1 inch
Waist: SAME
Hips: LOST 2 big fat inches (yay)
Thigh: SAME
Calf: GAINED 1 inch (this is good)

Will seems really excited. He says he is seeing real results, and wants to take it to next level.

Oh Crap! I thought he already did.

Truly, it is wonderful to have arms that can now be exposed for the first time, in a long time, without sleeves. It's a great feeling to have to be pulling up my pants constantly because they're too big. It's even wonderful to to look in mirror and say to myself, " You look like crap...that shirt is too big".

I feel like a million bucks.

SEPTEMBER 17, 2009

DIARY

9:00am: Chicken breast
10:00am: 1 cup honeydew
10:45am: 1 cup shredded cabbage
12:oopm: chicken breast

Cardio: REALLY tough today. I just couldn't find the power to put it into overdrive.
Anyway, 25.13 minutes, 1.33 miles, 267 calories burned, no heart-rate reading.

Weight training: Chest and back. And abs...always abs. All new stuff from Will which keeps it interesting. He says my posture has improved immensely, and my training form is like a pro...(Is my Bull$h*t-O-Meter going off? Not sure.)

7:00pm: 1/2 cup shredded cabbage (my fave)

SEPTEMBER 16, 2009

DIARY

8:30am: Chicken breast
10:00am: 1 cup cucumber
10:30am: 1 cup cantaloupe
11:30: 1/2 cup red rasberries
1:30pm: (sigh) Chicken breast

Cardio: Hard earned 26:15 min., 1.55 miles, 306 calories burned, Avg. heart-rate: 141

No Weight training today. But a big weekend awaits.

2:30pm: 1 MetRX RTD 51
5:00pm: Chicken breast w/habanero sauce
7:00pm: 1 cup celery hearts w/ FF sourcream (Mrs. Dash Spiced)

SEPTEMBER 15, 2009

DIARY

8:ooam: Chicken breast
10:am: 1 cup strawberries
11:30 am: Chicken breast
1:00pm: 1/2 cup fruit salad

Cardio: 25:48 min., 1.55 miles, 301 calories burned, avg. heart-rate: 155

Weight Training: Killer leg workout. Supergirl abs. AWESOME. Will was pumped up.

2:30pm: 1 MetRX RTD 51
8:00pm: 4 stalks celery, seasoned w/ Mrs. Dash Tomato Basil Garlic dash, and dipped in FF sour cream

SEPTEMBER 14, 2009

DIARY

8:00am: 1 cup sliced cucumbers
10:00am: 1 cup fruit salad
11:30am: 1 cup shredded green cabbage
1:00pm: Chicken breast

Weight training: Not really today, but I asked for a THOROUGH training on how to stretch myself, because I have some serious issues with TIGHT. Got an excellent regimen on how to stretch certain key areas while walking through life. Outstanding.

Cardio: 25:06 minutes, 1.67 miles, 301 calories burned, Avg. heart-rate, 143.

9:30PM: 4oz. Top sirloin (beef, RED MEAT, yummy)

SEPTEMBER 13, 2009

DIARY

9:00am: chicken breast w/mexicano salsa
9:45am: 1 cup cucumber slices
12:00pm: 1 cup shredded green cabbage
4:45pm: 1/2 cup fruit salad

Weight training: Another excellent LEGS workout. WILL ROCKS!

Cardio: 26:03 minutes, 1.48 miles, 297 calories burned, no idea about heart-rate---couldn't get a reading....maybe today I was the undead

Salsa Dancing: Definately NOT the undead---2 hours ON FIRE @ Goldcoast Ballroom

8:30pm: You guessed it - chicken breast

FAST FOOD

McDonald's is passe.

Diced chicken, cucumber slices marinated, red rasberries, italian green cabbage slaw, fresh fruit salad, and fresh mexicano salsa.

That's what's in my fridge, literally, ready to eat, FAST FOOD.

Dammit! My trainer, Will, slipped and said he was going to McDonald's after our session.....WWWHHHAATTTT?....I guess dudes who are in shape do that from time to time.

BITCHES.

Fresh Mexicano Salsa:
2 parts tomato
1 part yellow onion
As much fresh jalapeno you can stand
About 3 tbsp chopped cilantro
1 dash salt (if you use it)
Lime juice (for flavor & preservative)

SEPTEMBER 12, 2009

DIARY

8:00am: 1 MetRX RTD 51

Cardio: 25 minute walk in Delray with profuse sweating....no idea about miles, calories burned or avg. heart-rate.

No weight training today.

3:00pm: Chicken breast topped w/ chuncky Mexican Salsa (see FAST FOOD blog entry for recipe) BAD GIRL! I should've eaten more before this, but business came first today.
4:00pm: 1 cup sliced cucumber
4:15pm: 1 cup fruit sald (cantaloupe, honeydew, strawberies)

9-13-09: Whoops! Took a nap to refresh before a Gallery showing in the evening, but didn't wake up 'til Sunday morning.

WEEK 2 RESULTS.....COULD IT BE TRUE?

The bad news on RESULTS day is that my weight has not changed at all since last Friday.....Really, I'm OK with that because I've been told that muscle weighs more than fat.

But more importantly, my measurements have changed drastically. Here are the results:

CHEST: Lost 4 inches. I can tell, because I've started to have to wear a smaller size brazierre.
WAIST: Lost 4.5 inches. No doubt. I can tell by the way my pants fit.
HIPS: Lost 3 inches. Yep--pants are too loose.
ARMS: Lost 3 inches. I find this unbelievable. But I saw the measurements myself. It's true.
THIGHS: Lost 1 inch. Yea---I think that's about right.
CALF: Lost 3 inches......I don't think so.......I didn't actually view the measurement originally, so I can't verify the inch loss. Actually, I think they're bigger......We'll see in 2 weeks.

Weight results will appear here every Friday. Every 2 weeks, weight and measurements.

Thanks to all of you who are supporting me in this project.

I am trying to get a sponsor to pay my next round of training. Please comment frequently on posts here to help that effort.

XXOO Caroline

SEPTEMBER 11, 2009

DIARY

8:ooam: 1 MetRX RTD 51
10:00am: 1 apple
11:15am: 2 strips Jenny-O Turkey bacon (a great replacement for potato chips - .5 gms fat per slice, 3 gms protein per slice, and they crunch like chips and taste good)
11:30am: 1 chicken breast w/ habanero sauce

Cardio: 26:17 minutes, 1.51 miles, 301 calories burned, Avg. Heart-rate 141. (heart-rate an improvement).

Weight Training: Will is REALLY turning up the heat. I guess it never gets easy if progress is to be made. Anyway, we worked shoulders and arms like crazy. I love it.

5:30pm: 1 chicken breast w/habanero sauce (cause it was so good the first time)
7:30pm: 14 fresh black cherries

SEPTEMBER 10, 2009

DIARY

8:00am: 1 sweet potato
10:00am: 1 chicken breast
11:00am: 1 cup cantaloupe
1:30am: 1 sweet potato (I REALLY have to get to Publix)
4:00pm: 1 MetRX RTD 51

No weight training today.

Cardio: 25:09 min., 1.37 miles, 267 calories burned, Avg. Heart-rate 153.

A note about my cardio workouts: I always thought people had to do AT LEAST 30 minutes cardio to start burning fat. Apparently not. Depending on one's BMI (Body Mass Index), fat burning can occur as soon as 20 minutes. But that's not why I'm ending my cardio workouts at 25 minutes.

In this stage of my program, it is prudent that I build muscle, which is the most efficient way to burn fat. The concern is that if I do TOO much cardio, I'll start using that solid gold muscle I'm building, which would defeat the whole purpose.

But I'm likin' the cardio! So bring it on when the time is right!

8:15pm: 1Big Fat Chicken Breast
9:00pm: 1 cup yummy marinated chopped green cabbage
9:45pm: 12 plump fresh black cherries

BULL$H*T-O-METER

It's true. I was blessed with a hyper-active bull$h*t-o-meter. So much so, that it alarms me even when I'm bull$h*tting MYSELF.

I love my new gym. I love my new trainer. I love how I feel when I'm finished working out.

So why in the world is my brain trying to justify reasons not to go today?

Old habits die hard I guess. Can't teach an old dog new tricks. The more things change, the more they stay the same. Maybe I'm just a few bricks shy of a...........well, enough of the cliches'.

This is Bull$h*t! I'm not gonna let a couple bumps in the road deter me at this point. The journey of a thousand miles begins with the first step.

(ba-boom-cchh)

Above: Jen Haley; artist, actress, and hopefully, my new alter ego for this blog. See what she's up to at www.jenhaley.net

SEPTEMBER 9, 2009

DIARY

8:30am: 2 oz. Extra Lean Hamburger, plain
10:00am: 1 cup chopped green cabbage (marinated w/ FF dressing)
11:45am: 1 cup cantaloupe/strawberry mix
1:15pm: 2 oz chicken breast tenderloin
3:15pm: 2 oz chicken breast tenderloin

Legs and Abs workout.......Will is starting to turn up the heat......My legs are now spaghetti, and my obliques? You don't want to know.
Cardio: 24:13 min., 1.2 miles, 241 calories burned, Avg. Heart-rate 154

7:30pm: 1/2 sweet potato
8:30pm: chicken breast with Jenny-O turkey bacon and FF cheddar (BTW, it sucked...stick to the naturals)
9:00pm: 1/2 cup cantaloupe/strawberry mix

SEPTEMBER 8, 2009

DIARY

8:30am: chicken breast
10:00am: sweet potato
11:00am: 1 cup cantaloupe
2:30pm: 1 MetRX RTD 51

AWESOME Cardio workout on Elliptical:
29:17 min., 1.5 miles, 304 calories burned

No weight training today

7:00pm: 2oz Chicken breast snack
8:00pm: 1 cup sliced cucumber lightly marinated in apple cider vinegar
9:00pm: 2oz Extra Lean Hamburger seasoned with Worchestersire
10:00am: 12 Fresh plump black cherries

HUMILITY

One has to be willing to do anything to reach difficult goals.

The actual pain of weight training is not so difficult in my case, as I have a trainer that keeps my mind appropriately occupied while pumping iron.

Humility may be the most difficult thing for me, however.

The other day, my trainer had me working legs, and he likes to "change things up" so the program doesn't get boring. But several of the exercises consisted of me pulling him, while leashed to a jump-rope, down the sidewalk of a busy and popular street in Pineapple Grove....He didn't make it easy.....And I'm sure it wasn't my most attractive moment.

I'm not sure how many cars drove by then. I just hope they didn't get pictures...... I KNOW the people here for Heaven's sakes.

Above: A torso shot of my trainer, Will Burkland, who I will continue to exploit and objectify as long as he tests my humility.....LOL

WEEK 1 RESULTS - GREAT NEWS!

After 7 days of soreness, sweat, and having to gag down crappy food I don't like, I am proud to announce that I am smaller, stronger and lighter.

I lost 4 lbs. this week, which is extraordinarily good news, because the first weeks' training wasn't necessarily designed to produce weight loss. My objective was to begin to transform into a thermal fat-burning machine via the gain of muscle and metabolic re-direction through that crappy diet I hate.

The objective was met anyhow, because my pants are falling off my behind, and I'm starting to see the immergence of those lovely, long-lost shoulders I proudly displayed when I was in my 20's.

Monday night, I get to eat REAL FOOD again. It's not that the "Crappy First Week Diet Plan" is not real food....it is. It's just food I hate. And it's ALOT of food I hate. Actually, most folks wouldn't mind it so much. But I'm not elaborating here because I think, in combination with Will Burkland's training, it's kinda a trade secret of sort of thing that I intend to respect.

So Monday night, I get real food. But what I mean by that is in the DOUGLAS MASSI model, which is fresh, clean and lean food that supports the building of muscle. So behind me (pun intended) are Hooter's chicken wings, french fries, or anything else that equals the fat-count of a bucket-o-lard. After the "Crappy First Week Diet Plan", I think I will welcome straight spinach, Pop-Eye style.

Thanks Friends for your initial support of my effort. You guys are AWESOME!

XXOO Caroline

WILL BURKLAND

Pictured here with me, Will Burkland, my trainer.

I met him last Friday. I was finished with work fairly early for a Friday afternoon, and felt restless. On the list for the weekend was to join a gym, or at least check several out, and uh, make a decision later. Procastination, my favorite vice.

But let's back up a second.

Amador, my dear friend, suggested that I join a 24-hour gym. He and I had previously discussed my purchase of a bike, with which he and I would ride together at times, and the workout would kick my butt......But I have to say, Amador has tried to train me before. Long story short, life changes, schedules, and distance made real training impossible, so I decided to take his advice about a 24-hour gym.

So on Friday, I arrived at the UNITED STATE of FITNESS gym in Delray Beach, expecting some hot, buff chick to meet me at the door, promising to make me look like her. Yea right. Instead, I found Will Burkland, who was far more interested in me and my goals. It turns out, he and I are from the same home town, and share some crazy cool ideas about how our successes will materialize.

Will has been working with me since then, and because of his generosity of spirit and total dedication to MY personal goals, I look forward to every weight training session.

Can't wait to feel the burn.

BEFORE

Starting a new program for fitness and weight loss. See my photo here taken today.

I've joined the United State of Fitness Gym in Delray Beach, and have hired Will Burkland to train me.

I started last Friday, August 28, 2009.

The weight training will be 2 -3 sessions a week, with cardio/classes everyday in between.

After the first week, I will keep a food diary here. The first week is simple and straight to the point, so no need to elaborate.

Also noted here will be thoughts about individual workouts, body changes, and the overall effect my continued physical fitness has on my life.