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Introduction Text "You'll never shine if you don't glow." ~Smashmouth "Excuses are the nails used to build a house of failure." ~Don Wilder and Bill Rechin ______________________________________ Check out my other blog at: http://dragonfly180.wordpress.com/ I'm now an Independent Team Beachbody Coach! Message me if you're interested in a Beachbody program or Shakeology and want a caring and motivating Coach to help you succeed with your fitness goals. http://beachbodycoach.com/cshows ______________________________________ ACCOUNTABILITY (this is where i'm putting my workouts so i'll embarrass myself back into working out if i slack off, hehee): DECEMBER Workouts: 12-1: rest 12-2: rest 12-3: 30 min full body ST 12-4: rest 12-5: rest 12-6: 30 min full body ST 12-7: rest 12-8: rest 12-9: rest 12-10: TF Fire 30 (30 min), BBL High&Tight (38 min) 12-11: TF HIIT 20 (20 min), HHA Extreme Abs (10 min) 12-12: rest (1st day of 12 Days Challenge) 12-13: 30 min ST (12 Days Challenge + other ST) 12-14: 15 min ST (12 Days Challenge) 12-15: 25 min ST (12 Days Challenge) 12-16: rest 12-17: rest 12-18: 45 min ST (12 Days ChallengeX2), 20 min Zumba 12-19: 25 min ST (12 Days Challenge) 12-20: 35 min ST 12-21: 35 min ST (12 Days Challenge), 20 min Zumba 12-22: 25 min ST (12 Days Challenge) 12-23: rest 12-24: rest 12-25: rest 12-26: X2 core (55 min), 50 min Zumba 12-27: X2 plyocide (55 min) 12-28: 60 min Zumba 12-29: rest 12-30: X2 total body (62 min), X2 ab ripper (16 min) 12-31: 60 min Zumba _____________________________________ Rewards: getting to and maintaining 18% body fat for 2 months - tennis ball machine getting to and maintaining 125 lbs or less for 2 months - trip to the beach ______________________________________ Completed Races: 10/25/08: Susan G. Komen Race for the Cure 5K - 37:58 4/4/09: Run Wild! 5K - 32:07 4/18/09: Old Cotton Mill 5K - 32:46 4/25/09: Natchez Trace Festival 5K - 32:33 9/5/09: Prairie Arts Festival 5K - 32:04 10/24/09: Susan G. Komen Race for the Cure 5K - 32:57 10/9/10: Run for Life Half Marathon - 2:39:12 3/19/11: Lake Lowndes St. Patty's Day 5K - 32:59 4/21/11: Old Cotton Mill 5K - 32:21 Upcoming Races: Warrior Dash Mississippi - April 21, 2012 ______________________________________ Yearly Fitness Goals: I plan to run at least 200 miles this year. This will help me be more consistent with my exercise and also help me prepare for races. ~Run 200 Miles~ January miles: 21.75 February miles: 19.69 March miles: 15.68 April miles: 13.22 May miles: 7.2 (pitiful!!!) June miles: 13.12 July miles: 8.67 August miles: 2.0 (oh my...) September miles: 9.47 October miles: 10.71 November: 0 nada :`o( Total Running Miles: 116.33 ______________________________________ current goals: ~decrease body fat and increase muscle! ~learn to better handle stress ~continue to eat well (including saying "no" to temptations! ok, so most of the time!) ~make time for at least 3 days of ST per week ~make time for at least 4 days of cardio per week ~get 7 or more hours of sleep each night ~run a half-marathon! DONE!!! ;o) ~200 miles in 2011 ______________________________________ Keys to Success: On my journey towards a healthier me, I have found that there are several key components to success. The first and most important part is to really straighten out your nutrition. Learn to eat smaller meals 5-6 times a day. Use a food journal to see how much you're eating and what types of foods you are eating. I vary my calories each day, but I eat 1500 calories on average. I also try to eat about 50% carbs, 30% protein, and 20% fats. I try to incorporate as many fresh fruits and veggies into my diet as possible and limit processed foods when I can. I do believe that one can enjoy indulgences occasionally, so long as they do not become too frequent. The second most important key to success is to get your butt off the couch as much as possible. Try to do some type of cardio most days a week for at least 30 minutes. Go for a nice walk. You'd be surprised how many calories a moderately-paced walk will shed. Grab some fun exercise dvd's to do at home. Look up some yoga poses on your computer and stretch those muscles out after your exercise. I also strongly believe that strength training is vital to obtaining a beautifully toned body. One should do ST 2-5 days a week. I am still working on building a good ST plan that works for me. I found a good book, _Maran Illustrated Weight Training_, which I use to find correct posture, which machines to use to focus on which muscles, etc. It's a really great resource. Make sure to change things up. If you look at my exercise logs in my blog, you'll see a variety of exercises, from gardening to hiking to swimming to biking. I might really focus on yoga training one month and then up my running miles the next month. Try new things! The third most important key to success is mindset. I believe that you must have a change in attitude about healthy living before you can be successful for the long-term. You must come to realize that this journey is not punishment. Eating well and exercising our bodies can be a positive and rewarding experience if we learn to view it as such. Looking at your lifestyle change in a positive light will change your whole attitude about the journey and make the changes you are working towards successful and lasting.

I've lost 30 lbs, and I am working on the last few and on losing body fat. I also want to tone up by lifting weights. I'm ready to transform my body. This year, I want to run at least 200 miles. I hope that it will keep my training consistent.

I take in around 1500-1800 calories per day. I vary my calories day to day to keep my body guessing. I also do cardio most days a week (my favorites are running and working out on the arc trainer), and I lift weights three to five days a week. Just check out my monthly workouts on this page (past months can be found posted in my blog).

I'm a high school teacher. I teach 12th and 11th grade English, theatre, creative writing, and mythology.

I love to garden, paint, read, write, sing, cook, and play various instruments. Anything creative is fun. I'm 5'4" for those who are wondering about my weight/height ratio. I created another blog here: http://dragonfly180.wordpress.com/ check it out and leave me a comment!

Add a Link "The will to win is nothing without the will to prepare." -Juma Ikangaa <link>http://dragonfly180.wordpress.com</link> <link>beachbodycoach.com/cshows</link>
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