1. Clean eating –not a diet, it’s a LIFESTYLE.
2. Resistance training –lifting weights that are challenging with good form. 3-4 days per week.
3. Interval Training –many options here, find something you can do for short bursts. 2-3 days per week.

If your plan includes just running your body will eventually stop responding. This type of exercise is considered steady-state cardio. Your body adapts extremely fast to steady-state cardio and you’ll burn fewer and fewer calories the more you do. But on the positive side –HEALTH —yes this type of training is “heart healthy” and is very beneficial in that regard. The bottom line with steady-state is that it’s not the way to train if your goal is fat loss and body composition change; there are better methods for training (resistance training, intervals, boot camp).

• Who should run?
  Folks training for an endurance event.
• If your sport requires running.
• If it’s the only type of exercise you enjoy.
• If you love the outdoors and look forward to that “runners high” –I’m not going to discourage you.
• If your running is intervals –hills, walk/run or sprint.

Remember Interval Training is NOT for everyone. Because it’s tough and if you do it correctly, your body is not going to like you— but it will get better. Please use caution and make sure you’re prepared to do it. Sometimes you’re not feeling 100% maybe an easy 30-40 minute session is better that day than an all-out interval session. You can’t go all-out every workout-you have to take it easy every once in a while – yes I said it. Doesn’t mean you sleep walk through every session. Get out of your comfort zone and keep hard Interval training sessions between 12 -30 minutes. Listen to your body!

My wife LeeAnne was at one time a “cardio queen” (sorry dear), her body responded at first, but eventually it adapted. Last year she finally added Interval Training to her routine and guess what –she got GREAT RESULTS.

Here’s what she wrote in her latest blog entry:

My husband Mark help me put this together basically because I’d hit a plateau and couldn’t figure out how to push past it.. My diet had been pretty clean and I thought I was working out hard enough, but we figured out my cardio was the culprit…

Cardio days should be intervals not steady state cardio. Meaning you’re not going to just hop on a treadmill and walk for an hour. This is the area where I had to make a huge adjustment with my training, specifically the intensity. I like most people believed that the best way to burn fat was just walking or running longer not harder. The best thing about intervals is that you burn calories hours after you finished your workout, not just during the workout. With steady state you just burn calories WHILE you’re doing it, a huge difference. When I shortened the workout and increased the intensity, I got better results.

It was tough at first because I never pushed myself hard enough to find that level where I needed to be. The key is to get to a level that’s uncomfortable for you and then taper off – so your heart rate is going up and down. If you’re just starting out then a simple walk/run routine will get you familiar with the training.

The key is understanding how your body feels at the different levels of intensity. The best way to do this is by monitoring your body through the workout. You do this by using the Rate of Perceived Exertion Scale.

It’s a subjective rating system that rates your effort level so you know how hard you’re working. It’s a scale from 1 to 10, 1 being very easy and 10 being maximal effort. Keep in mind, your level 7 might be different than my level 7 in terms of speed or incline, but both of us will be having a hard time talking non-stop.

Level Intensity Ability to Maintain Talk Test(the percieved rates are from Valerie Waters Red Carpet Ready book)

• 1 – 2 Easy — Easy to maintain for a long period of time can carry on a conversation with no effort
• 3 – 4 Easy – Moderate—– Possible to maintain with minimal effort can carry on a conversation with min effort .
• 5 – 6 Moderate —–Possible to maintain but requires work Can maintain conversation with some effort.
• 7 – 8 Moderate – Difficult —– Difficult to maintain this level of intensity Conversation requires much more effort.
• 9 – 10 Difficult – Peak Effort —-Difficult to maintain for more than a couple of minutes No talking zone BE CARFUL this level can make you feel sick.

So after you’re used to a walk/run routine or want to change up your routine you can organize the workout a little different. A simple example is a 30 minute workout like this:

Time Type Intensity Level

5 minutes Easy – moderate 3 out of 10
5 minutes Easy – moderate 4 out of 10
5 minutes Moderate 5 – 6 out of 10
5 minutes Easy – moderate 4 out of 10
5 minutes Easy – moderate 3 out of 10
5 minutes easy 2 out of 10
30 minutes

You can build on this and eventually jack up that intensity to a level 7 or 8 instead of a 5 -6 –But remember a good rule of thumb, the more intense the interval, the shorter it will be.

For me I think I never knew how it felt to be at that level 7 or 8 but once I figured it out, I started to get better workouts and I got leaner. Another big step for me was buying a Heart Rate Monitor, then I knew what my heart rate number was when I was at a level 8 or 9 – this is where talking became very difficult –this was then my HIGH number and I could use my Monitor to adjust my intervals.

Remember we’re all going to be different with our numbers and some of us can’t use a formula for calculating max heart rate, I’m one of those people. My resting heart is super low and it fluctuates from day to day, so using a standard formula doesn’t work for me. The TALK TEST is best for me.

So what I did was by using my monitor I did my intervals and tried to push myself hard to get to that level 8 (where talking was REAL tough) once there a read that number on my watch and recorded it –THAT WAS MY TOP NUMBER. Now going forward I can monitor myself using my watch during my intervals.

My plan for a while will be doing an interval for time say 30s try to reach my HIGH number than instead of resting for a specific amount of time just let my heart rate drop 30 beats before I repeat the next interval.

There are so many routines and interval workout options out there, it’s endless. But the key is the intensity –

Week 7 Week 6 Week 5 Week 4 Week 3 Week 2 Week 1 The start

Yes, another week – I hope you’re not bored yet   As I mentioned last week my weight is hovering at about a 5lb loss, but my inches are still going down - awesome right? I’m taking today off to baby sit the little chick, but will be right back to it tomorrow with interval training, which surprisingly, I’m starting to like… I guess doing something for 4 weeks can become a habit… which is why my Body Transformaiton program is spread out over 4 weeks (shamless I know).

Sunday – 3:23 AM?? I’m just awake… I’m sure I’ll go back to bed in a few… Well, my starting weight for today is 133.6 again - I know, up and down, up and down… basically food and not drinking enough water over the holiday weekend.  Yesterday was pretty good water-wise, but didn’t really hit all my meals, breakfast was oatmeal, hmmm can’t remember if I ate lunch, 3 ish was organic cashews and raisins and dinner was a smoothie… or and of course my Saturday night treat…

Workout today will be interval training, but I think on the road with Chrystal’s dog Mason – he looks like he needs a good run   will probably do one of the couch to 5 k podcasts, an earlier one so I don’t kill the poor beast… then ab work.

Food – back on track with egg whites / asparagus, am snack – green smoothie, lunch Salmon and salad, pm snack 1 oz cashews and raisins, dinner hmmm not sure yet, but will be 4 oz of lean protien and veggies.

…… and just so you know, I do realize something has to give here – I need the next 10 days to be clean, even through the weekend.  As my girl Linda, a great personal Trainer in Chicago (I’m telling you – you will love her), always says – treat the weekends like any other day of the week if you need to hit you weight loss goals – which is so true… how many of us hit Friday and are on a 3 day binge? It just messes up all the hard work you did for the week. Ya, ya Linda – I know that’s what I’m doing… I hear your little voice in my head Just need to find some new motivation to get me through…

Plan Mon – Friday

• Egg whites and asparagus
• Green smoothie
• shrimp and salad w/ quinoa (until the last week)
• raisins and cashews
• 4oz of chicken, salmon, lean beef w/ veggies and salad

Workouts -

• Intervals on the treadmill 3 days a week 5 min warm up / intervals 1-1 from 5 - 8 mph (that’s walk for a min, run for a min – total time about 8 min) then treadmill hike top to bottom (level 15 – 0, 1 min each) total ends up being around 30 minutes.
• Boot camp has moved to a new location which isn’t going to work for me, so I will do MarkOne workouts at my home gym with some extra Ab work.
• 4 mile walk at lunch when time permits daily -

Monday – hmm food was still off yesterday, just not really hungry… egg whites and Green beans for breakfast, green smoothis around 11 am, no lunch, cashews and raisins around 3 and dinner was 4 oz turkey burger, 1/2 cup of sweet potato fries and salad…. Today’s food will be on track – I’m back at work so no issue for sure… Work out – good lord… A MarkOne workout… kidding – I actually liked it – got my heart rate up but didn’t really kill me – or make me want to quit, which is the key for me – always

Tuesday – ugh …. My back is killing me – I think it’s from running with the dog this past Sunday – I was using muscles to control him that I don’t usually have to use… this morning intervals turned into a 1.25 mile walk on the treadmill inclilne up to 10 and down and then a LOT of stretching…I am still going to get something done each day, but I think for the most part I will have to lay a bit low on intensity… super bummed … needless to say, I have a case of the “crabby pants” today as my friend Steph M. likes to say - sore, tired, cranky, blah, blah, blah – but I’m sure I’ll get over it…

Food yesterday was good..hit all my spots… Today I expect to be the same – dinner tonight will be salmon and salad then off to teach my first Body Transformation 101 class…. can’t wait to get this up for all of you to see

Wednesday – cracked yesterday - ran across an office with a whole jar of chocolate turtles – ate 4…. moving on.. Class was great, I thought, super excited to share what I know works… still cranky because of my back and that I’m choosing to not workout again this morning to give it a break – instead going to hit the chiroprator on my way to work - didn’t realize how much missing my workouts affects my mood – note to self “I’m one workout away from a good mood” – yes, that is a Valerie Waters quote, and so true – love her….

Closing in on our month close, so work is a tad stressful, not horribly, but a tad… may try to get a few laps around the building in through the day to relieve stress and clear my head…. Food will be the same up through dinner, tonight probably salmon and salad again. Oh and on a more positive note – I saw 131.6 this morning – yeah!!! I swear it was the night sweats last night

Thursday – Yesterday was 100% woo hoo!! Will did get on the treadmill this morning my back is starting to feel better – Did treadmill hike to level 12 and back down – whole workout 30 mins.  Food will be clean during the day, dinner out with boss Cafe Luigi’s – yum… will have salad and chicken parm – I never eat the pasta and scrape the chese off – so basically chicken tenders with a little sauce….

Friday - So no change this week to weight or measurements, which is fine since I wasn’t really able to workout. My back is feeling better, but have decided to give it one more day of rest – Having pain can suck the life out of you – oy… yesterday – ugh – if I really have to be honest, and I will be … had egg whites and asparagus, 10 am completely cracked and had two pieces of left over cold Hawaiian Pizza – I was so craving carbs – I could have just drank my shake, which I started to do, but the pizza thing was already in my mind so I went looking for it.  Now that I think of it, it was in my mind from the night before when I heard out admin ordering it – funny how the mind works isn’t it… Lunch was my shake – around 4 pm I ate my shrimp and salad and then we went out to dinner with my boss.  Ended up having the taste of Italy, which was a couple of pieces of chicken parm, a small piece of lasagna and 1 meatball – which I ate, plus a piece of veal parm and a sausage which I didn’t eat. oh and 3 small pieces of bread and butter, we ate late so I was starving – not a great food day – today will be much better… My goal this week is to lose at least 1 lbs, workouts will be back on track next week so I will be able to do this – notice the word “will”

So at 8 weeks still  down 5.4 lbs and  9.50 inches!!!  Moving on…

Week 6

Week 5

Week 4

Week 3

Week 2

Week 1

The start

Ugh – I am blowing it - last night again at my pampered chef party some wine, some salsa and chip, etc.  I actually saw 135 again this morning! Well I guess I had my week off with or without really wanting it – and honestly I feel like crap today, headache, bloated and yes, a tad disappointed in myself… So here I am again saying I need to recommit to clean eating… thank goodness I’ve been consistent with my workouts, but as we all know (say it with me now)… “you can’t out train a bad diet” - dammit!

So today it’s begun, egg whites and green beans for breakfast, interval’s on the treadmill at 10 AM, green smoothie directly after. Salmon and salad for lunch, raisins and almonds for snack and dinner probably chicken.

The rest of the week food will pretty much be the same so (ugh, except Thursday, which I will do the best I can to keep it clean).

• Egg whites and asparagus
• Green smoothie
• shrimp and salad w/ quinoa (until the last week)
• raisins and cashews
• 4oz of chicken, salmon, lean beef w/ veggies and salad

Workouts -

• Intervals on the treadmill 3 days a week 5 min warm up / intervals 1-1 from 5 - 8 mph (that’s walk for a min, run for a min – total time about 8 min) then treadmill hike top to bottom (level 15 – 0, 1 min each) total ends up being around 30 minutes.
• boot camp plus Mark’s pre boot camp workout – which has been changed up a bit…
• plus extra Ab work
• 4 mile walk at lunch when time permits daily -

Monday - Ok scale is moving down again, down 1.2 from Sunday  AM – can you say water weight   - yesterday I did ok – but did not get in as much water in as I should have and did not eat between my green smoothie and dinner….  Dinner was salmon, Val’s cauliflower rice, a couple of slices of sweet potato and salad… pm a bit of dark chocolate.

Today…workout – pre-boot camp work, boot camp and 4 mile walk at lunch.

Food- 100 oz lemon water, egg whites and green beans, green smoothie, 5 shrimp and salad, pm almonds and cran-raisins – Dinner – chicken tenders (will scape of breading), veggies and salad.

Tuesday – woo hoo down to 132.6 again – that is down from 135.6 on Sunday morning – I’ve been eating clean, and drinking my lemon water and I know this is probably TMI – but it helps keep things moving through the body if you know what I mean – if things are moving through the body, then the scale is moving too!! Which is another reason to eat your fiber – it’s a two-fer – it helps keep things moving and keeps you full longer… so needless to say I’m a happy camper today … Also the last two nights I’ve slept really well…. I needed that.

OK – so workout today will be my interval sprints and killed them…  5 min walk warm up, 5 min jog at 5.0 – walk run 1-1 for 7 and 7, then did 30 seconds for 9 and 9 from 7 – 9 mph,  20 ab rollers and then DA  Ab workout..  If weather permits today another 4 mile walk with my girl Beth, which it did, but I was solo

Food today – same ole, same ole – dinner tonight will be salmon, more salad…. love my salad – oh and probably too many cashews in my salad… That’s it for today – what are you doing for you today?

Wednesday – rough night sleep last night – hate when that happens… The good new is I did some and early weigh-in and measurements this morning - I will do the official tomorrow AM before Thanksgiving dinner – only seems fair doesn’t it??  ;-)

So I basically down 1.75 inches and 2.2 lbs which brings my weight back to where I was on 11/11… I’m 1/4 inch down on both thighs, down 1/4 inch on my hips and down 1″ on my low belly – with all the lemon water I’ve been drinking I think my body finally let go of the bloat – yeah!!!

Today – may have to use today as my day off – need to get some things at work done before the extra long weekend… but will do my intervals in the morning and Saturday, then Friday and Sunday will workout with Mark 1-1 to get caught up…

Thursday - Happy Thanksgiving everyone – I am so thankful for my family – especially my Aunt Joan, my daughter Chrystal, my beautiful granddaughter Charlee, my niece Emilee, my two sisters, Jennifer and Marilyn and of course my husband Mark, my friends, my health and my fabulous RCR sisters – I feel very blessed to have each and everyone of you in my life….

So below are my results for week 7 – inches lost are much higher than weight, must be exchanging out some fat for muscle – which I like   Some very exciting news for me – Tuesday, November 29th my Body Transformation 101: Beyond diet and exercise is launching at the Rodenbush Community Center in Westford – there is still room in the class if you are interested.

My ending stats for this week -

Date Oct 10,2011….Oct 15…Oct 21…Oct 28….Nov 4…….Nov 11….Nov 18…..Nov 24     Total

Weight 136.8………..134.0….…132.4……same…..133.4 +1…..131.4……..133.6……..131.4       -5.4 lbs
neck 12″……………….12″….……same……same………………..….Same…………………………..       -0.0
Chest 33″…………..…33…..…….same……same…………………..Same………………………………  -0.0
Waist 27.5″…………..27………….26……….same…………………..Same……………………………..   -1.50
2 below 32″……….….31………….30……….same……..……….….Same……………………..29…..     -3.0
Hips 37.5″……………37..………..same……same…….36.75……..36.5……….36.25……..36…..   -1.50
Thighs – 22.5″………22……..….same……same……..21.50…….21.25……………………..21…..    -3.o both
Calf 14.5″…………..14.5.………..same……same…………………….Same…………………………….    -0.0
biceps flex 11.75″…11.50…..….same……same……………………Same………………………………   -.50

How great is this ….. In 7 weeks I’m down 5.4 lbs and  9.50 inches!!!

Recently I did a photo shoot with two very talented and amazing women Daphne Weld Nichols and Diane Dalpe, and let me just say WOW!  It was so much more than I expected…. Yes, I had been feeling in a bit of a rut, and yes the thought of turning 50 and not feeling good in the skin I’m in, did motivate me to Google glamor photography – and what came up? ”Fantasy Photography by Daphne – specializing in boudoir photography, glamor photography, portrait photography, intimate glamor photography, and sensual boudoir photography.” I was intrigued to say the least and they were only a  few towns away, so I called.  I was able to get an appointment for a consult fairly quickly and honestly, I felt a true connection with both of these women as soon as I met them. I knew this was just what I needed for my body, mind and spirit – I set the appointment right then and there, which…  just happened to be on my 1/4 birthday 11/11/11 – bizarre right?

The day of the photo shoot …. I had all my outfits together, some sexy, some elegant, some athletic and off I  went.  I arrived at 10 am and was greeted by two women who did my hair and make-up, and let me just say they did an AMAZING job – I still looked like me, but a version of me that was the best me I could possibly be. While this was going on Diane brought down some lovely snacks and went through all my outfits and laid them out for me…. I could see the wheels turning in her head as far as what we could do for the shoot - At this point I was getting really excited. My hair and make-up were done around 11 am and then Miss Daphne strolled in with her camera – ready to rock and roll….

I have had “Glamor shots” done before, the first one is me at 32 and the second with my beautiful daughter Chrystal (then 13) and me 37 – which I love,  plus it was a fun and bonding thing do with her. Of course the work I had done by Fantasy was a completely different and exciting experience.

During the shoot itself I was completely relaxed, ya me – the uptight northern chick. They told me what to put on, where to look, how to pose, put my arms, my legs, moved my hair around – they new  exactly how to make me look my absolute best - really – I had no idea I could look like this… whoot woo!!

 Ladies!! If you ever want to do something for your man, or more importantly for yourself, call these two kind, caring, compassionate, uniquely fabulous woman – you will not regret it – and what guy wouldn’t want a sexy photo of his wife or girlfriend for a Holiday, Birthday or Anniversary gift.

Information about Miss Daphne and Miss Diane below…. Oh, and they will travel to you and DO have people fly in from all over the world for their shoots. For their out of town guests they have a beautiful home / shoot location in Arlington, MA with a full kitchen and bath, a deck off the back looking over a quaint back yard with a little pond and lovely gardens, which Miss Daphne is especially proud of.  The whole space is pure fantasy.

Love you ladies!! Thank you so much for a perfect day!

P.S. If you do decided to treat yourself to this wonderfully freeing experience, don’t forget to tell them LeeAnne sent you ;-

P.S.S – Almost forgot to thank my fabulous hubby who kicked my butt into shape. Yes, he is a personal trainer and one of the best out there  – check him out at Mark One Fitness. Oh and people, his bootcamp does rock!

Daphne Weld Nichols

Daphne Weld Nichols, a Bostonian, was building her photography career while attending college majoring in Art History. Daphne has been a professional photographer, specializing in fantasy and glamour photography, for over 25 years. It was at the urging of her mentor, Roydon Burke, that she began entering photography contests, winning one award after another worldwide.

While most teenage girls aspired to attain the glamour looks portrayed by movie stars and models, Daphne, who had been approached for a modeling career herself, opted against being in front of the camera. Instead, she spent her time perfecting her craft of creating the same spectacular images of women she had seen splashed throughout beauty magazines. Daphne works from the soul, and has the intuitive ability to transform the average woman into a visual affirmation of her hearts desire.

After mastering the technical aspects of photography, Daphne filled her studio with dozens of lights, reflectors,, and other assorted photography paraphernalia which is used by most professional photographers. However, during one particular photo shoot, Daphne realized she could not even see her subject through all the blinding artificial lighting and sterile equipment. It was then she realized that props and mechanical apparatus only served to obstruct the inner beauty and image of her subject. The equipment somehow blocked and became a barrier to the quality of the final photographs.

Only after succumbing to this realization about the stereotypical setting was Daphne able to shed her prior misconceptions. She was finally free to create the breath-taking, spectacular trademark photographs she has become known for. By using natural northern light, Daphne was able to develop the same flattering style used by the great master painters, before the invention of electricity. Without the confines of the excessive lighting equipment, Daphne could more intimately capture the essence and beauty of her clients. Walls literally came down. There was just the camera, the client and the photographer.

During this inner awareness period of her life, Daphne came across an interesting article in Cosmopolitan Magazine, which told how a particular playboy playmate of the month captured the eye of a Hollywood producer, who in turn sent for the centerfold model to audition for a part in his latest film. When the centerfold model arrived for the appointment, the producer did not even recognize her, stating that the woman in his office did not bare the slightest resemblance to the perfect fantasy girl he had seen in the magazine.

“In that moment, when I read that article, I said to myself, men are truly duped,” Daphne surmised. It was then that she felt she received her calling. “I wanted to be the equalizer for the average woman who doesn’t have all the beauty enhancement techniques, products, services and artists that help manufacture the unattainable, unrealistic, images that men see in the magazines.”

From that moment on, the studio evolved into a place where women receive what they need to safely express their sensuality and convey it via a photograph.

Daphne is a member of the New England Professional Photographers Association, Professional Photographers of Massachusetts and the Professional Photographers of America. Daphne regularly attends the New England institute of Professional Photographers, as well as many other training institutes throughout the world.

Daphne has a lifelong interest in Spirituality, Energy Healing, Card Reading, Reiki, Astrology and Numerology and continues to learn and utilize these teachings in her photography sessions. She has practiced Buddhism since 1976. By simplifying her understanding of METAPHYSICS , Daphne and her partner Diane created “TELL A FORTUNE”™, a patented system of card reading for the novice. It sold out on the Home Shopping Club and is available at www.tellafortune.com/fortune.html They also created a “Do-It-Yourself” Feng-Shui Kit™ also available at: www.tellafortune.com/feng.html

Daphne is a member of the Professional Photographer’s Association,  the New England Institute of Professional Photographers,the Professional Photographer’s Association of Massachusetts and the Professional Photographer’s Association of New England. She is listed in Who’s Who of American Photographers, Who’s Who of American Women and Who’s Who of American Inventors. Daphne is also a certified hypnotherapist, Reiki Master, Shamballa Reiki Master, and a professional Astrologer and Feng Shui practitioner.

Partnership with Diane Dalpe

In 1981, after opening a photography studio on Boston’s fashionable Newbury Street, Daphne began a partnership with Diane Dalpe. Diane’s credentials include an MBA, a Real Estate broker’s license and years of corporate experience in Research and Development and Mergers and Acquisitions. When the two met, Diane was on the verge of leaving her lucrative corporate job to pursue her own entrepreneurial ambitions by opening a travel agency. When the seller of the travel agency withdrew the sale, Daphne, asked Diane if she would like to join her in expanding her photography business by adding a gallery.

SYNERGISM PHOTOGRAPHY GALLERY was born. It featured famous photographers including Josef Karsh and Ansel Adams. The gallery’s monthly exhibits drew hundreds of art enthusiasts. A year later Daphne and Diane branched out and purchased a B&B/photography studio in Ogunquit, Maine. That is where Daphne’s all time favorite session took place, with comedian/actor Paul Lynde.

Clients arrived from all over to take time to relax at this seaside resort and have their photos taken. Daphne’s daughter Kimberlie and Diane’s sister Cynthia put in many hours of loving help and support, from the kitchen to the studio to making beds.

Currently, Daphne and Diane are working on several new projects including an entrepreneurial venture with a group of like-minded individuals to create a Holistic Healing Retreat/Spa (in a warm climate).

Daphne and Diane have appeared on the Good Day Show, People Are Talking, Evening Magazine, CNN, Fox, Good Morning America and other ABC, CBS and NBC programs. Also they have appeared on Discovery Channel and A&E. They have been featured in numerous articles in newspapers and magazines and have been guests on Radio, They have hosted a New Age Cable Program “Living Unlimited” for over 13 years.
——————————————————————————–

Of Interest…

In 1987, when Daphne and Diane had their studio on fashionable Newbury Street they were asked by the Boston TV show- NEW ENGLAND AFTERNOON – to host a contest to find a local woman to be the cover girl for COSMOPOLITAN Magazine.

Our studio was swamped by hundreds of eager women, all ages and sizes. Joan Q. Eastman was the CO-host of the popular talk show along with the Fox Networks’ the “Factor” host, Bill O’Reilly.

Daphne remembers – Bill O’ Reilly opened the show by giving away the whole surprise and telling the audience that Joan Q. Eastman, his CO-host, was going to be on the cover of COSMOPOLITAN Magazine. It was a mock up cover made by the TV station’s graphic art studio. But the photograph was meant to be the climax of the show. Good old Bill O’Reilly couldn’t wait though, as soon as the camera was on, he gave it away. Joan Q. Eastman handled herself like a gracious lady, not saying a word (except for the look of shock and disappointment on her face that I will never forget).

Our Fantasy Photography by Daphne studio is located in Arlington, MA, just outside Boston. Please call today for a complimentary consultation, to order a gift certificate, or to set up an appointment: 781-641-2100  toll free: 1-800-836-7077

Fantasy Photography by Daphne
Arlington, Massachusetts
Naples, Florida
Phone: 781-641-2100
Toll Free:   1-800-836-7077

Email: DaphneWN@AOL.COM

Daphne and her staff at Fantasy Photography express sincere gratitude and appreciation to all our clients for allowing us to exhibit their photographs on our Web site.

Visitors to our site have expressed how helpful it is to see the possibilities available for their session and find the before and after images especially helpful and encouraging.

Web site copyright © 2006 Fantasy Photography
All Photographs Copyright © 2006 Daphne Weld Nichols

Can you believe it 100 posts – who knew I had that much to say….

So here is the breakdown…

Body Sculpting

• Do you need weights to change your body
• Happy New Year Challenge
• $30 Dollar Treadmill
• Interval Training the High’s and Low’s of it
• Kick A$$ leg workout
• When it comes to weight loss what is your reset button
• Consistency is the Key
• being -consistent-and-you-will-reach-your-health-and-fitness-goals/
• You can’t out train a bad diet
• Excercise and Injury

Mini Challenges:

• 3 Week Mini Challenge (April 29, 2010)
  • Week 1
  • Week 2
  • Week 3
• 12 day Count down to bikini body shape  (June 21, 2010)
  • Day 1-6
  • Day 7-12
  • 2 Week results are in
  • Vacation re-cap
• Weekly Mini Challenges (December 30, 2010)
  • Water
  • planning
  • portion Control
  • Food
  • Determin you metabolic rate
  • Self appreciation
  • Taking it down a Notch
• 8lbs in 8 Weeks Mini Challeges  - Week 1(Feb 16, 2011)
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7
  • Week 7 & 8 Results are in 
• July-4th-the-5-week-count-down  (June 5, 2011)
• 4 Week mini challenge (August 20, 2011)
• 4 week Challenge – week 2
• 4 week  Challenge – week 3
• My Best body Ever  (October 11, 2011)
• Week 1
• Week 2
• Week 3
• Week 4 – the power outage
• Week 5 – the photo shoot
• My  Best body Ever – Week 6 – final 4 weeks!

Guest Spot Lights:

• Reunion Recap!
• Osteoporosis
• New Year’s Resolution Friend or Foe – Anthony Slater
• LiveWell 360
• MarkOne Fitness Fat Burning
• Valerie Waters and Fiber
• Tom Morley – Yoga
• Nine Thirteen Jewlry Design
• Valerie Waters – The Power of 4
• Zumba
• The Core bag
• Hay Fever
• Excercise and Cancer
• Valerie Waters – Snack Better
• LiveWell – Great Recipes
• Fitness Benefits Cancer
• Red Carpet Health and Beauty Sumit
• Interview by Anne S with Me!
• Holiday Suggestions

Coaching

• Finding Balance
• The Vision Statement
• Goal Setting
• Feeling Overwhelmed
• Motivation
• What Motivates you
• Do you need a coach
• to journal or not to journal
• Pencil yourself in first
• Get out of your head
• Body Transformation 101
• Put your oxygen mask on first
• Hormones that can affect your weight loss
• What to do when life gets in the way of your workouts
• Putting yourself first
• Let’s get the party started
• When your losing it how to get it back
• Jamie Milnes

Skin Care:

• Pigmentation
• Effects of Sun on the Skin

Well Being /Self Appreciation:

• Self Appreciation
• How does stress affect weight gain
• 5 Positive Things
• Finding Balance
• The media and it’s negative impact on body image
• Joyful Joy
• Putting yourself first
• What’s your real age

The Super Food Experiment:

• Goji Berry
• Cocao / Maca
• Bee Products
• Spirulina and Blue Alge
• Marine Plankton
• Aloe Vera
• Hempseed, Coconut and honorable mentions

Week 5

Week 4

Week 3                

Week 2                

Week 1                

The start

As I mentioned earlier – my trainer has informed me I need four more weeks to really hit my goal of “My Best Body Ever”….  So today I need to get myself mentally together for the next 4 weeks. Hopefully this will be easy enough since I’ll just keep doing what I’ve been doing…

Food will pretty much be the same so:

• Egg whites and asparagus
• Green smoothie
• shrimp and salad w/ quinoa (until the last week)
• raisins and cashews
• 4oz of chicken, salmon, lean beef w/ veggies and salad

Workouts -

• Intervals on the treadmill 3 days a week
• boot camp plus Mark’s pre boot camp workout – gads I’m not sure what I want to see what he is going to have me doing, this is part of his program that he will be releasing to the public – so I guess that makes me the Guiney pig ….
• plus extra Ab workouts

Sunday - Workout today will be Abs and intervals on the treadmill.

Food – Egg whites and green beans, green smoothie, salad and shrimp with quinoa, almonds and an apple, dinner – maybe Salmon and salad.

Monday - Pre-boot camp work out and boot camp – Food a tad off – had my egg whites, had my green smoothie and salad and shrimp but then pigged out on dark chocolate and assorted nuts – it was not pretty…. Hopefully that will be the end of it and I can get back on track – I am having a bit of an off day….

Tuesday – was great – did my cardio at night since I needed to get to work early but did do 45 mins on Mark’s Swin Airdyne – oy – that is a workout and 1/2 – then went on to do my DA workout – dinner.. Green smoothie.

Today – pre boot camp workout almost killed me and then headed down to boot camp – food will be same up to dinner and tonight that will be salmon salad and green beans… that’s it for today ladies – keep on keeping

Wednesday – Ugh – I am blowing it – there has been a few nights of adult beverages, which leads to binge eating – my weight is back up to 133!  I really need to get a grip on myself – after 5 weeks of being so tight it is hard not to indulge a bit – and I ususally give myself a week off in between… but I don’t have that option here… So I need to recommit to clean eating… as you can see I’ve been working out like crazy and again… “you can’t out train a bad diet” I don’t care what you do.  Unfortunately for me today is out company Thanksgiving dinner – I am planning on just turkey and veggies and staying away from all the other stuff.

Workout this morning interval training, which I need to get off my butt and do right now… Interval training was a 40 min treadmill hike 5 min warm up and cool down – then increase incline by 1 level each minute up to level 15 and back down to zero.  Then 15 ab rollers and my DA Ab workout….  Feel pretty good about it.

Update: um ya – food at lunch didn’t go as planned – My meal plate was very good veggies a little turkey, a little ham – the perfect meal … but then the dessert table… 1 piece of rasberry apple crumble pie (wasn’t even that good – should have chucked it), 1 small brownie and 2 of these incredible blueberry cream cheese things – sooo good – uhh but so bad – then went for a 3 mile walk.

Friday - Ok – I am up a few pounds – thinking water weight because my measurements are still the same and I’m down another .25 inches on my hips…

Today – pre-boot camp workout, boot camp and hopefully a 4 mile walk at lunch.

Food – super clean today! lots of lemon water, egg whites and asparagus, green smoothie, salad, shrimp quinoa, apple, cashews and cranraisins, dinner salmon and veggies – MUST STAY AWAY FROM LEFT OVER APPLE PIE AT WORK TODAY!!!

So another week down – all in all a tough one – but not too bad

Date Oct 10,201……Oct 15…….Oct 21……Oct 28….Nov 4…….Nov 11….Nov 18…….Total

Weight 136.8……….134.0……132.4……same…..133.4 +1……….131.4……..133.6……..3.2 lbs
neck 12″…………….12″………same……same……………………..….Same…………………    -0.0
Chest 33″……………33……….same……same………………………..Same………………….    -0.0
Waist 27.5″………….27……….26……….same…………………….….Same………………….    -1.5
2 below 32″………….31……….30……….same…………………….….Same………………….    -2.0
Hips 37.5″……………37………..same……same…….36.75…….……36.5………..36.25.     -1.25
Thighs – 22.5″………22……….same……same……..21.50…………21.25………………..     -2.5
Calf 14.5″…………..14.5.……..same……same……………………..….Same………………..    -0.0
biceps flex 11.75″…11.50…..…same……same………………………Same………………..     -.50

How great is this ….. In 6 weeks I’m down 7.75 inches!!!

Week 4

Week 3                

Week 2                

Week 1                

The start

Good Morning ladies!! Wow – was yesterday fun! I ran the whole 5k in just under 40 minutes and came in 561 in my age class out of 969 runners!  Woo hoo!! My friend Linda is amazing! I can’t believe she ran the 15… very very impressive… Afterwards we headed over to the after party and indulged in some chocolate fondue and hot chocolate. I still can’t believe there were around 23 thousand people there….Silke – I may just be addicted to 5k events!!     

Food yesterday… Yikes! Not the best, but here we go … a blueberry muffin and coffee from dunkins pre-race, post race – yup fondue fruit and hot chocolate, airport burger a few fries and a micky d’s hot fudge sunday – I know – horrible!!    

Today is day 1 of 5 before my photo shoot … this week I have no choice but to be super clean if I want to look good – so here is my plan…    

Exercise:    

• Saturday -5k in Chicago!!!
• Sunday – 1 hour walk, Ab workout
•  Monday – Ab workout / 20 min pre workout and bootcamp / 3 mile walk outside after lunch
• Tuesday -Ab workout/ 40 mins of intervals on the treadmill / 4 mile walk outside after lunch
• Wednesday -Ab workout / 20 min pre workout and bootcamp
• Thursday -Ab workout/ 40 mins of intervals on the treadmill / 4 mile walk outside after lunch
• Friday -Ab workout - PHOTO SHOOT starting at 10 AM!

Food this up coming week:    

• Breakfast: 1/3 cup egg white and asparagus
• AM Snack: green smoothie
• Lunch: shrimp, quinoa, apple and salad
• PM: 1 oz cashews and raisins
• Dinner: 4oz Salmon / or Chicken and salad

Monday – Happy Monday Ladies! Such a crazy weekend and so fun – I highly recommend doing something that pushes you outside your comfort zone – it feels great when you accomplish it!

Today…Food – oatmeal pre-workout, egg whites and green beans post-workout, green smoothie, salad, shrimp, quinoa and an apple – pm snack cashews and raisins, dinner 4 oz chicken, cauliflower rice and salad. Workout – 20 min pre-boot camp workout, then boot camp… also planning on a 3 mile walk at lunch today.

 Tuesday - OMG – 4 day!! Today – need to pick up some hair color, false eye lashes, make an appt for a spray tan, and mani and pedi. I really need to start picking out my outfits… I do have a few ideas, but you will have to wait to see what I’m up too.

 Workout today – Intervals and the treadmill 40 mins, Ab workout and 4 mile walk at lunch.

Food – Green beans and 3 egg whites, green smoothie, 4 cups of salad with quinao (yes, I measured it), 3 oz of chicken, cashews and an apple – dinner tonight – ended up getting home late and had a green smoothie…. super yummy!!  

Wednesday -Got up and weighed in at 130.4!  I know, I can’t help myself with only two full days left until the photo shoot I am pulling out all the stops! Last night went to go get a hair color and missed the store by 5 mins, so I ran across the street and had it done at a little salon… The girl who did my hair is coming this Saturday for a facial, I guess everything happens for a reason – right? Tonight the spray tan

 Today I have my 20 min pre-boot camp workout and then bootcamp – at lunch there will be another 4 mile walk – the weather is so nice I want to take full advantage of it…  

Food – oatmeal pre-boot camp, egg whites and green beans post BC. Green smoothie, salad, apple, shrimp, 1 oz of cashews and raisins and dinner will be Salmon, veggie hash (this is what I’m calling Val’s cauliflower rice, plus carrots and butternut squash – yum) and salad… last night got home at 8 pm so ended up having a green smoothie for dinner.  

Thursday - Today’s Plan!!!  Extra lemon water, no salt, extra veggies and fruit, protein will consist of egg whites, salmon and nuts…. Workout today – did intervals on treadmill, these were intense – did 5 min jog to start and then did the 1 min walk run from 5.2 to 6.7 from 7.0 – 8.0 I did 30 second jumps on and off the treadmill – really got my heart rate up…. Also going to get my 4 mile walk in, then maybe and extra walk tonight on the treadmill before bed….  Gosh I can not believe the photo shoot is here already!!

Friday - OMG – I had so much fun today – it was crazy. These ladies are fabulous! – I had no idea I could look like that – sorry, but I have to give myself a WOW!!  The shoot ended up being a little more vava-voom than I expected, but still tasteful. I’m sure there are still a few I can share!!

Here are my official stats for the week!! Down 2 lbs and .75 inches!!

Date Oct 10,201……Oct 15…….Oct 21……Oct 28….Nov 4…….Nov 11….Total

Weight 136.8……….134.0……132.4……same…..133.4 +1….131.4   -5.4
neck 12″…………….12″………same……same………………….Same    -0.0
Chest 33″……………33……….same……same………………….Same    -0.0
Waist 27.5″………….27……….26……….same………………….Same    -1.5
2 below 32″………….31……….30……….same………………….Same    -2.0
Hips 37.5″……………37………..same……same…….36.75……36.5     -1.0
Thighs – 22.5″………22……….same……same……..21.50…..21.25     -2.5
Calf 14.5″…………..14.5.……..same……same………………….Same    -0.0
biceps flex 11.75″…11.50…..…same……same…………………Same     -.50

How great is this ….. In 5 weeks I am down 5.4 lbs and  7.5 inches!!!

I’ve gotten through a 5k, I’ve sculpted my body for a photo shoot, and now my trainer has informed me that I need 4 more weeks to peak – WTH!  Oh lord – I guess a promise is a promise so I’m in… I’ve come this far – I may as well just finish it….

Week 3                

Week 2                

Week 1                

The start                

I can not believe my 5k is 7 days and my photo shoot is in 14 days!!!  I am freaking out!                

Ok people so here are the new stats!!! No real physical changes, but I feel a lot stronger… I did crack a few days – so I guess I’m just glad nothing moved upwards!
                

Date Oct 10,201……Oct 15…….Oct 21……Oct 28                

Weight 136.8………….134.0……132.4……same
neck 12″………………..12″………same……same
Chest 33″………………33……….same……same
Waist 27.5″…………..27…………….26……same
2 below 32″…………..31…………….30……same
Hips 37.5″…………….37…………same……same
Thighs – 22.5″………22……….…same……same
Calf 14.5″…………….14.25………same……same
biceps flex 11.75″…11.50…..……same……same                

Week 1                 End of Wk 2                 End of Wk 3                

This is me today – end of week 3….. time to get serious!                

Plan for this upcoming week …                 

Excercise: I really need to pick things up, I just hope my body will hold up…                

• Saturday – 3 mile road run
• Sunday – Hot Yoga
• Monday – 40 min workout by candle light / PM Hot Yoga
• Tuesday – 20 mins cardio on bikeIntervals with a jog to finish three miles / PM Hot Yoga
• Wednesday – 20 min pre workout and bootcamp / PM Hot Yoga-30 mins only
• Thursday - Jog at work / PM Hot Yoga
• Friday – 20 min pre workout and bootcamp – PM- fly to Chicago for 5k!!

Food over the next week is going to be SUPER tight… Will work on keeping “positive”                 

Saturday – Got up and got in my ab workout and then my long run and it felt good! Food breakfast – egg whites and asparagus, am snack green smoothie, lunch 4 oz of salmon and salad, Dinner – went to the outback – had a salad, steak and green beans – then some sugar-free coffee ice cream for dessert.                

Sunday – Well it’s Sunday and I am here at work, needed to get some end of month stuff done, but as you can see I’m taking care of the really important stuff first     

Exercise today – well first shoveled the drive way and then went to hot yoga – power was on in the next town over…                

Any way that is it – thank goodness for our gas insert – we have sheets hanging off the doorway to the living room to keep the heat in, and am charging up my portable dvd player…It’s always fun for about a day – but after that …. oy – Wish me luck!                

Monday – Ok I guess mother nature didn’t get her treat from the east coast so she played a big trick on us …. Still no power as of this morning…                

Dinner last night was a turkey burger on the grill and a big salad which I made by candle light… My 80 year old aunt slept down stairs on our couch – we don’t have heat, but we do have a gas insert in our living room… She is in a trailer and you know it had to be cold for her to ask for help …. brrr               

 ladies out there with a bag full of excuses   - I’m not buying them anymore. I got up this morning and worked out by candle light, if you really want something you WILL pull out all the stops to get it done… Oh and since there was no boot camp this morning, Mark spiced up my workout – :yikes: I wasn’t chilly for long…               

Food today… made egg whites and green beans on our gas bbq – it has a side burner am snack will be green smoothie – brought all ingredients  including the blender to work… lunch shrimp and salad, pm snack salad and almonds, dinner will be chicken on the grill and salad… I don’t think we will have power until Wednesday…. but keep your fingers crossed for us ok :smilewinkgrin: Tonight will go to hot yoga again…. feels really good in this cold weather and I might actually be starting to like it – I think it’s one of those things you have to grow to love….               

Well that is it for today – this darn weather is NOT going to break me!!                 

UPDATE: OK – no carbs with lunch is not good for me – cracked and ate 8 – snack well cookies this afternoon…. tomorrow adding back in 1/3 cup quinoa!            

Tuesday - Ok – I have recovered from my little slip up yesterday… need to stop beating myself up… this week has been very stressful with the power outage and frustration of my plan getting a tad messed up…. So disappointing -  I did not get to yoga last night because I got stuck in trick or treating traffic… went home ate and went up to the mall just to get out of the house – the good news is I got one x-mas gift bought :thumbup:           

Today – wahhh – still no power… got up and did about 20 mins on Mark’s wind bike thingy, again, by candle light -  then had to get lunch etc ready and came to work to take a shower… I am a little crancky – mainly because my workouts are getting messed up… might try to get out for a walk today and WILL be going to hot yoga tonight….           

Food – green beans and egg whites, green smoothie, shrimp and salad with x-tra veggies, apple and almonds and dinner – not sure yet…. will report back - Ugh - I’m back and not happy – I need to have another pow wow with my Trainer…. I cracked again today – this time cherry pop tarts!  I know – I NEVER eat that stuff – at this rate I’m going to gain 10 lbs by next week … I know my body and mind are stressed by this power outage, my body is craving carbs and my mind is too tired to argue… I need to find some middle ground and fast – lord, please let our power come back on tonight!!! Oh and looks like dinner will be some whey protien and water!           

Note: I figured out what happened – I was walking by a box of donuts all day – and I knew there were jelly in there which I LOVE – but never eat…. subconcious won…. poo! …. tomorrow I will be better equipt – and lady at work stop bringing in junk and putting it on the table behind me – your killing healthy LeeAnne!!         

Wednesday – My resolve is dwindling…. last night got home at 6 pm and since we didn’t have any food at the house, I took Mark out to eat – went to Longhorns and had Salmon asparagus and veggies – I so wanted french fries…. No yoga again last night, tough night sleeping last night, the house was pretty cold – aunt Joan down stairs on the couch again, so needless to say I’m pretty tired today…. tried to workout, but honestly my body is shot and I just didn’t have it in me… got through one set and hung up my towel. Was feeling very disappointed in myself, but you know what – sometime I need to give myself a break – I am only human right??         

Today I have a new plan as far as food goes, which is I’m adding an apple to my salad and my PM snack includes cashews ( a more satisfying nut ), raisins and some dk choc…. For dinner I have left over salmon, asparagus and vegetable from dinner last night which I will eat around 5pm so by the time I get to hot yoga, it will be digested..

 Also, thinking about trying to push the photo shoot out – my trainer said the poptarts could have pushed me back two days – oh and the 8 cookies the day before…  if I had know that I wouldn’t have touched them with a ten foot pole… Regardless the photo-shoot will be done before thanksgiving…. going to call today and see what my options are…      

Update: just found out the 11th is a go for Photo shoot… However – I will have one last final photo on Thursday November 24th for my Best Body Ever photo..      

Thursday – Well it finally happened – full melt down… went to hot yoga last night and really – I just don’t like it…so I just left after the first 30 mins – not sure why I force myself to do things I just don’t enjoy – maybe it’s something I can’t mentally handle after a day at work, because on Sunday’s it’s not so bad… anyway – I am back at day 1 on all fronts – but today is a new day so I’m not going to sweat it – Plus I did finally get some sleep last night – feeling a bit human today :thumbup:       

On the power outage front – We still don’t have any… it has to be today right??       

Food today – egg whites and asparagus, green smoothie, 1/4 sliced almonds and a apple in my salad, pm raisins and 1 oz of cashews with some dk choc…. dinner – hmmmm not sure – no food in the house – everything in the fridge and freezer had to be tossed -  so we may have to go out – but I will eat clean…      

Exercise – brought my stuff into work so I can go for a run outside – I need to keep myself ready for Saturdays 5k… hoping to still be able to get 2 miles in without too much of a struggle – I hoping the crowd will get me through the end along with some good music.       

Update: OMG!! Just got our power back on!! So dinner tonight will be at home and will be chicken tenders and cauliflower rice!!    

As you can see I am actually up a pound, which I thought might be the case, but I lost 1.25 inches – interesting… I may have lost some off the thigh last week and measured wrong, but who knows – I will take it regardless   Well that is it for week 4, week 5 is going to be super tight – my photo shoot is next Friday!! Yikes!!

Week 4

Week 2 

Week 1 

The start 

Ok – well here we are at the beginning of week 3 and I am down 5.5 inches and 4.4 lbs in 2 weeks (see stats below and progress in my Ab pics) – wow – I almost can’t believe it! With 2 more weeks until my 5k and 3 more weeks until my fun photo shoot I am super excited by the progress I’ve been able to make so far, but I do still have a lot of work to do. 

My main goal over the next 3 weeks is to burn fat which mean I need to switch up my cardio. So as I mentioned at the end of last week and since I can run 2 miles already, I’m going to change my 5k training to interval training. Actually, I think I’ll do my interval training in the morning and do an additional 45 min walk on the treadmill at night to burn some extra calories. I don’t have much time so I need to pull out all the stops – and my thighs are going to be the hardest part…. I will still continue to do my strength training on alternating days and my food will continue to be the same. Wish me luck!! 

Weight 136.8………….134.0……132.4
neck 12″………………..12″………same
Chest 33″………………33……….same
Waist 27.5″…………..27…………….26
2 below 32″…………..31…………….30
Hips 37.5″…………….37………..same
Thighs – 22.5″………22…………same
Calf 14.5″…………….14.25……same
biceps flex 11.75″…11.50………same 

Saturday – Today is my rest day workout wise – but watching my granddaughter is a workout in itself - two nights in with miss charlee sleeping with me – oy - that girl is a little worm, but a cute one… 

I was able to get my workout in while she napped yesterday, again, I can see how challenging it must be for moms with young children, because once she woke up that was it – I could have had to choose between a workout and picking up the house – remember, choosing you first is always the right choice  

Regardless, I will still keep my food tight – like my friend Linda likes to say - don’t throw all your hard work away over the weekend… meaning many of us eat really well during the week and then on the weekend eat everything in site, which leaves us breaking even calorie wise best case, my bet is most eat more - 

Sunday – Today intervals… as I mentioned before, to really burn fat you need to pick it up – so I’m picking it up…. Treadmill intervals = 5 min warm up then jog at 5, 5.2, 5.5, 5.7, 6.0 – up to 7.0, 1 min each with a 3.0 1 min walk in between and finishing with a treadmill hike top to bottom (15 -1) 1 min each level … ends up being around 40 mins –  and tonight will just do 45 min steady pace fast walk 3.7 ish … Food today – egg whites and oatmeal, green smoothie, shrimp and salad w/ quiona, pm apple and almonds, and dinner …. not sure yet, but 4 oz lean protein and veggies… Also, today is my day to plan my food for the week and go food shopping so I have everything I need to stay on track next week. 

Monday – wow – what a crazy weekend… I ended up in bed at 6:30 pm last night and got up at 6:00 am this morning… I guess I was tired!
Today – 20 min training in gym and then boot camp. Food – oatmeal, green beans and egg whites, green smoothie, salad, quinoa grains 1/3 cup and 5 shrimp, pm snack apple and almonds… Dinner tonight chicken tenders, salad and veggies….I think one of the things that is really pushing me forward is the 100 oz of water a day, especially since I started to add lemon to it…  I am beggining to feel much stronger and leaner…. my pants are getting loser and my energy is high…. eating healthy and exercising is like finding the fountain of youth people….there is no magic pill – sorry  

Tuesday – Finally figured out my interval / 5k run training… this is what I did today… 5 min warm up – intervals from 5.0 – 7.0 and then dot, dot, dot)  jogged the last 1.5 miles…. that was hard – in fact I didn’t make it all the way through – only made a mile and then did the walk run thing again until I hit the 3 mile mark….. I think this will be a great way for me to learn to push through the end of my 5k run – don’t you?  

Water: 100 oz w/ lemon 

Food: egg whites, asparagus and oatmeal, green smoothie, shrimp, salad and quinoa, apple and almond… drat dinner – usually pasta on tuesday… I want to make salmon, but it stinks up the house and mark has clients tonight…. hmmm – ok – looks like ground turkey over salad. 

Wednesday – ok … last night I fell off the wagaon…. It all started with my pm snack apple – it wasn’t good, so I couldn’t eat it… ended up extra hungry by the time I got home had just salad and 4 oz of ground turkey, but should have loaded up on the veggies too… ended the night with 4 handfuls of Brooks Dark chocolate Pomegranate pieces and a bag of popcorn…. :prrr: feel like a big puff ball today… 

Today… Workout – 20 minute marky workout, then boot camp. 

Water: 100 oz 

Food: egg whites and asparagus, green smoothie, shrimp salad and quinoa, baby carrrots and almonds ( not taking another chance on the apples until I can get some good ones) 

Oh and last night – after dinner decided to do a 45 min walk on the treadmill – about 25 mins in the music was so good I jumped off and danced around for 25 more minutes… super fun!! and yes, I continued to work up a sweat and am sore in places I am not normally sore in…. 

Water: 100 oz of lemon water…. it really is the best thing for me to stop my sweet cravings… 

Ok – I have to share … Honestly I am getting  a bit nervous – only 15 more days until my photo shoot….I am beginning to wonder if I bit off more than I can chew….Over the next 15 days I’m going to have to keep it super clean and the last 6 days I will follow Val’s 5 in 6 plan which I’ve never been able to do100%, but I don’t really have a choice at this point… I’m also going to do hot yoga – they have a promo in Chelmsford $10 for 10 consecutive days… I figured out I can get in 7 classes….