ohhhhhhhhhhhh NO its been TOO long!

well I haven’t written in over a week, its been crazy working out part these last 2 weeks at night and has caused me to crash in the middle of the day, so i’m back to morning and hope I don’t have to show up to early for work, otherwise i will have to wake earlier and i dont want to do that lol…………………….my workout this morning was great, i did chest, shoulder, triceps,biceps and add, warmed by running for 6 minutes and i forgot to stretch and and i ran 1 mile after my workout…that was fun….it was freezing outside, i like working out in the open air gym area  of golds, but the steele was numbing my hands and i dont own a pair of weight gloves, i guess i will give in and buy gloves and a gym bag, i have been avoiding that forever lol………………………

FRIDAY NITE……… OH MY!!

didnt workout this morning, i’m doing cardio after wrok before my class tonight at 7pm, ate a turkey bacon, egg white, swisschess on wheat sandwich with coffee and had a veggie wheat burrito for lunch and lots of water…………

Thursday Burns

well i got to golds at 7am, warmed up then hit the weight outside in the fresh air, did chest, arms and abs then ran a mile to finish the workout..im pretty sore everywhere at this point…….but i’m 10lbs lighter!!!!!!!!!!!!!!

Wednesday ehhhhhhhhhhhhhh!

I worked out last night at 10:15pm till almost midnight, i had a really long day and wanted to just go to bed and called my friend Liz and she was LIKE OMG you didn’t workout, well that got me moving and I chugged a pre workout drink for the jump-start and crushed it at GOLDS, it was great pumping weight outdoors! I did quads, calves, hamstrings, then tri, bi and butterflies for chest, it was intense i used a circuit training method with limited rest between sets…….its great to have someone to call and luckily I have a bunch of people to call now if I feel like I’m going to break my word…………….

I’M BACK FROM VACATION!

We are moving this blog into more inactive website blog with word press hosting to expand into a fitness and well-being platform under the name www.itssupposedtoburn.org and we are working on a launch date, its will an accountability social media platform for people to blog about whats working or not and to create accountability around their goals, we will have lots of resources and all we be FREE! recipes, articles, trainers corner, both male and female, routines, buddy system, gym referrals, nutrition and text, email and voice mail services to KICK YOUR ASS INTO SHAPE!

NO BIAS, NO BULLSHIT, JUST THE FACTS AND ITS SUPPOSE TO BURN!!!!!!!!!!!!!!!!!

Wednesday -Shoulders and Triceps

I had my 7am workout with my trainer Will, he had me do a variety of shoulder and triceps torturous exercise that no human being should be allowed to do! Throw a bench press barbell over your head is not only intense but at 7am its can be dangerous ROFL! basically a clean and press from semi squatted and the other one was a straight shoulder press, did trap pull ups, tricep muscle fiber killer on the cable machine and Cuban dumbell shoulder presses, it’s a shoulder press but going out in a V pattern outward, ate my feta spinach egg-white wrap and coffee and had a diet pre workout drink and a litter of water so far today, yesterday for dinner I had 2 glasses of red wine and had 3 pieces of bread  and a handful of mixed nuts, so i should haven’t eaten before going to the event (5pm) i figure i had about 800 to 1100 calories so i decided i wasn’t going to eat till the following morning, my point is preparing meals or eating in advance of events can mean the difference between fueling your body without using empty calories to do that, my promise is to cook my meal and prep ahead when I know i will be at events or on the road

Monday Night Workout / Tueday AM CARDIO

I overslept yesterday morning and decided to make up my missed am workout with a night workout, its was INCREDIBLE! i did a 6min warm up then went outside in the cool night air with my nano pumping the music and I started with dead-lifts, 3 sets of 15, barbell overhead and back to ground in a squatted position and no rest between  back rows, 3 sets of 15 and farm walking with 45lbs in each hand around the gym. I did biceps curls and ate tuna mustard on toasted wheat for dinner with lots of water, i had a diet per workout drink  and im pretty sore again today.  I met  a workout buddy Jessica at the gym I did 45min of intense precore work, the one that swings your legs and arms like doing hurdles! I ate my feta spinach egg-white wrap and coffee, had cobb salad for lunch and i’m so wore out……but feel great! I dont think im eating enough……………………Im going to upgrade this blog into a website to host a weight lost plugin, guest articles, routine, meal planning, calendar, blog etc to help people lose weight with me! Jessica, my workout buddy, she called me at 6;30am to make sure i was meeting her at the gym and I know if i didn’t get that call this morning because  I would have just worked out tonight, but it’s way more fun to do it with a buddy or two or three!

Friday, Saturday, Sunday & Monday Updates

I did some crazy exercise that takes the barbell from squatting to standing taking the weight over my head and repeated that like 20 times for my last set, chest work, lats, farming walking around gym with45 lbs in each hand etc, great workout! Saturday thru Sunday I took off, no workouts, however I took my cheat meal to far, had an Arbys turkey bacon sandwich with fries, tossed in a stone brewing beer and some yogurt and my stomach had a revolt!  I felt horrible for most of Sunday and my sleep was horrible, I going to rethink my cheat meal to a fillet (make a nice sauce) and some wine and cook it myself!

Monday morning overslept my gym appointment by an hour (feeling the pain of my cheat meal) I see the effects of one meal on me and Im was really pissed this morning that I missed my workout, so you will see me at the gym after work, I have been working really hard and having fun working out, its been incredible coming to work after a workout, feeling like a million bucks!

My friend Kelly is joining my San Diego 3000lbs challenge! I;m looking to upgrade this blog into a website that show a drop in weight via graphics as people join and drop weight….so that over 10 people who want to participate and I have more…….help i need website help, Craig from team agreed to help me on this after this week, he has to build 14 website from the end of the week so after that he will contribute to the website! I hate blogging that I cheated on my cheat meal, i would rather just post the good stuff, not that i missed a workout or feel horrible after a cheat meal….but I’m committed that its works for me and I’m going to have the women of my dreams and start a family out of playing this health and well-being game!

Thursday Cardio & Turkey Bacon

…….7am at Golds, precore for 45minutes, great sweat, I missed my workout buddy Jessica, she slept through her alarm clock, i have done that many times! I ate a turkey bacon eggwhite wheat muffin (330cal) and my coffee (200cal) and a liter of water and a my diet turbo tea pre workout drink and I workout on an empty stomach, pretty rough to get started, feellllllllllling GREAT!   Last night I had a glass of unsweetened almond milk and one rice cake and another meal was a steak and fish corn taco with salsa and beans (no rice)……i had a diet coke (12oz) and a liter water last night……at work feeling a lack of energy….dam its cool in the am now

Wednesday Beach Walking!

My trainer Will wanted to change things up this morning and took me misson bay beach and we walked the 3 miles in the fresh 55degrees morning air at 7am, whoa, i got warm fast, beautiful women and lots ocean to look at, it was great to change it up! I ate my standard feta egg white spinach wrap and coffee(540cal) and ………………………………..last night I missed my meal and ate a handful of stone ground mutil grain wheat crackers with lots of water and i cheated and had 2 kashi cookies (130cal each) and lost my appetite, i missed 2 meals because I didn’t bake off my chicken, so tonight is the nite for seared chicken!