With results you can see, fitness + nutrition makes a great start!

**I'm not an expert, just a trainee!**

Friday, August 31, 2012

Worst Foods To Eat Before Bed

1. Coffee
2. Chocolate & Sweets
3. Cheese
4. Spicy Food
5. Greasy Foods like Burgers and Fries
6. Alcohol
7. Soda
8. Beans

SO, if you absolutely must eat these, eat them earlier in the day.  You should consume the majority of your food before mid-day anyway!

Wednesday, August 29, 2012

At My Heaviest

Here it is!  Me at my heaviest on my Sporty.  I've been digging for this picture for months and finally found it on my old desktop.  I know, I was FAT.  I've come a LONG way since then (2009).  I started with Weight Watchers, a food journal and a Schwin Jogging Stroller/Bike trailer. I walked EVERY day with Brexton.  I started with 5 blocks and worked my way up to a couple miles a day.  He loved his walks as a baby and I needed them.  I watched everything that went in my mouth and applauded myself for everything that didn't.  That was 60 pounds ago.  The past few months have been the easiest and the most beneficial, but I had to start somewhere.  Now, I've partnered with Beach Body products; Shakeology, P90X and Turbo Fire.  Nothing works like a good sweat and some soreness to melt the fat away.

I am still in shock of just how large and in charge I was.  At least I don't have to look in the mirror and think that anymore.  Don't get me wrong, there's still weight to take off, but I'm sharing this to inspire others that may think they can't lose what's there.  You just have to take it one pound at a time, one workout at a time, one meal at a time, one snack at a time.  When you make good choices, you can do it too.

Now, I feel better than I have in years and I know I can feel even better yet.  So, I keep plugging away at shedding the rest of this fat that is hanging on for dear life by eating right and focusing on getting fit.  Nutrition is hard, but I keep sifting through the information out there to find what really works AND is healthy for me.  I get workouts done when I can (which is REALLY hard with two little kids) and stay as active as I can.

Check back to see how far I've come!

Tuesday, August 28, 2012

Don't Be Your Weakest Link

Surround yourself with positive, successful, inspiring people and you can do anything.  You're only as good as the weakest link in your support system, so make your support system as good as you want to become someday.  My grandma used to tell me, "you are the company you keep".  It's true.

Monday, August 27, 2012

Monday Mental Check

Many so-called spiritual people, they overeat, drink too much, they smoke and don't exercise. But they do go to church every week and pray 'Please help my arthritis. Please help me bring up my strength, make me young again.'
-Jack LaLanne

The 9 Foods the Government is Paying You To Eat, Or Not

I learned a good lesson yesterday about people and their ignorance.  I read an article posted about The 9 Foods......doesn't matter.  It's a well written article, which is the most believable part of it.  The topic of conversation was how the US government subsidies pay farmers to grow grains and make you fat by producing high fructose corn syrup to put in foods.

Although I can see where they're coming from on their VERY opinionated article, this is not exactly the case.  The US government funds subsidies for farmers that grow cash grains.  This is true.  These are that are programs initiated by government to promote conservation and subsidize crops that are cash grains.  Not only that, but the purposes of growing these cash grains is not to produce high fructose corn syrup, only a small fraction of these grains are actually used to produce high fructose corn syrup specifically.

Now, that being said, the US government has even more money available in the for of government grants to fund the growth of things like specialty crops to feed the people of the United States.  These cash grain subsidies are focused on crop rotations on highly erodible land to promote conservation of our resources, not to feed the masses grain to "make us fat".  And, what do we produce from these cash grains?  Corn pasta, corn meal, ethanol, soy meal, soy milk, tofu, animal feed, .....the list is great, those are just a drop in the bucket on examples of what is produced by these cash grains.  These cash grains aren't just feeding America, they're feeding people worldwide.

I was outraged by this article when I read it, so I thought I would use my blog to help educate the masses on the use of cash grains and to let you know that these grains are NOT what is making you fat.  Your daily choices are what is making you fat.

My son is gluten-intolerant, awaiting testing for Celiac Disease and he can't have wheat, rye or barley, so we rely on other grains for him to eat.  Think of everything you eat that is made from wheat flour (or just generally referred to as flour).  Things like wheat pasta, wheat bread......he can't have those things.  So, we buy corn noodles, tapioca bread and things like that to feed our son.  Without the grain options, he would ONLY be able to eat fresh produce and meats.  I know a girl who has a corn gluten allergy, she can't have corn products, so she relies more on products like rice and wheat.  Every person is different and to say that cash grains are subsidized to make us fat is an ignorant comment made by someone who is greatly uneducated on the subject.

I'm not saying that eating strictly products made from grains is a good diet either.  Nothing is more effective in life than eating a well-balanced diet full of fruits, veggies, meats, grains, fats.....think food pyramid.  Eating strictly any of these things can be a recipe for a health disaster.  Focus on your health, what you can do for yourself and educate yourself on what you're eating and where it comes from.
So, when you read something that is well-written, do you question the facts in an article or do you take them as truth because it's well-written?

Get Sore.

Saturday, August 25, 2012

Portion Size

Awesome blog on Portion Size!

And, now the best advice to use on portion size I've ever gotten:
Use A Smaller Plate!

Thursday, August 23, 2012

Beef.....It's What's For Dinner.

Know Your Grades: Prime is Best!  And, Know Your Cuts!

This helps you know what you're looking at in the store.  A lot of markets only carry Select or Choice beef.  Try your local locker for prime cuts!

The price of good quality beef will continue to raise due to environmental factors mainly related to drought throughout the US leading to culling herd sizes.  Production is down and demand is up, but you can save big money buying bulk from the source, your local farmer.  Most beef producers offer sides of beef processed locally at board price.  You cut out the middle men and save a lot and get the better cattle!

A well-rounded diet is important with the correct portion sizes.  Incorrect portion size and poor quality are the main reasons for beef getting such negative publicity in the first place~! 


A 16 oz ribeye is neither a lean cut nor a correct portion size.  So, know your cuts, know your portion size and know your grade and you'll be a healthier eater in general!

Beef has gotten a bad name in recent years as being unhealthy and fatty.  The truth is, quality beef isn't so fatty.  United States buys the majority of the beef sold here in the US from other countries who don't have the same quality standards when raising beef.  Just because you go to the market and see USDA on your beef doesn't mean it was raised in the United States.  All it means is that it was graded here in the states, most likely it comes from countries like Argentina and Mexico.  Real quality beef is raised in the US, sold and shipped to countries like Japan and Eastern European countries that value lean, quality beef.  A ribeye isn't just a ribeye.  As a beef producer, I know the facts about beef.  I wouldn't buy beef in the grocery store.  I don't order steaks at restaurants.  And, I don't eat veggie burgers.  Our beef is naturally 98% lean.  That's quality beef.  You can't even get an 80/20 burger blend from our cattle, they're not fat enough.  Our beef are good quality and filled with GREAT nutrients, like protein, zinc, vitamin B12, and Iron just to name a few. 

A three-ounce serving of lean beef is an excellent source of protein, supplying more than half the protein most people need each day. Notice the serving size is 3 ounces, not 16.  In addition, the protein in beef is a complete, high-quality protein, which means it supplies all of the essential amino acids, or building blocks of protein, the body needs to build, maintain and repair body tissue. Muscles also form hormones and enzymes, and increase resistance to infection and disease. A growing body of scientific evidence suggests that eating more protein can benefit weight loss, muscle mass maintenance, cholesterol and triglyceride levels, and satiety.

According to the Centers for Disease Control and Prevention (CDC), iron deficiency is a common nutritional deficiency worldwide among young children and women of child-bearing age, including those who are pregnant. In fact, four million U.S. children are iron-deficient, and childhood iron-deficiency anemia is associated with behavioral and cognitive delays. Beef is a good source of iron, and unlike plant proteins, beef is the food supply’s most readily available and easily absorbed source of iron. Iron not only helps red blood cells carry oxygen to body tissue, it also plays an important role in cognitive health, including memory, ability to learn and reasoning.

One three-ounce serving of beef is an excellent source of zinc, which is an essential nutrient that fuels thousands of bodily processes, including building muscles and healing wounds, maintaining the immune system, and contributing to cognitive health.

Beef contains a significant amount of several B vitamins including vitamins B12 and B6, niacin and riboflavin.
One three-ounce serving of beef is an excellent source of vitamin B12, which is needed for normal functioning of body cells and of the nervous system; and one three-ounce serving of lean beef is a good source of vitamin B6, which is important for a healthy nervous system and helps the body fight infection. In addition, both vitamins B12 and B6 play important roles in lowering blood levels of homocysteine, an amino acid that increases risk for heart disease and dementia. A three-ounce serving of beef is a good source of niacin, which promotes healthy skin and nerves, aids digestion, and fosters normal appetite; and one  three-ounce serving of beef is also a good source of riboflavin, which helps the body use energy and
promotes healthy skin and good vision.

Beef eaters are 11% more likely to meet nutrient requirements for protein than non-beef eaters.
Beef eaters are 24% more likely to meet nutrient requirements for vitamin B12 than non-beef eaters.
Beef eaters are13% more likely to meet nutrient requirements for iron than non-beef eaters.
Beef eaters are 26% more likely to meet nutrient requirements for zinc than non-beef eaters.

Pair foods together to help iron absorption, like these:
Sirloin strips & Spinach salad
Barbecued beef & Refried beans and tortillas
Ground beef & Whole grain roll
Pork & Bean soup
Chicken & Brown rice
Grapefruit & Bran cereal
Strawberries & Oatmeal and whole wheat toast
Orange & Peanut butter sandwich on whole wheat

You need a blocker for every source of iron, most of them are high in Vitamin C!  Things like strawberries, cauliflower, tomatoes, potatoes, cabbage, green peppers, cantaloup, oranges, grapefruit, leafy greens (which are also high in iron as well as vitamin C) will help absorption of iron.  So, pair it with your beef or other meats in your diet to get the most out of your foods.

I can't leave out the amazing Omegas found in beef either!  That's pure brain food and it's good for your heart too!  Omegas can lower the risk of heart disease and stroke, some of the leading killers in the US!

Just Start

Wednesday, August 22, 2012

No Gym

There's this misconception out there that you have to have a high priced gym membership to get a good workout.  Well, let me tell you, it's not true.  Take a run, go for a swim, take a hike, take a bike ride, jump rope....the possibilities are endless!  Get creative. Get active.  Just get out there and do it!

Tuesday, August 21, 2012

Dedicate To You

Ever wonder why you do some things?  Ever do things for others that don't align with your goals?   Do you hang out with people that aren't people you want to be like?  Do you do things and think "why am I doing this?"  Sounds like you need some good 'ol life prioritizing!

I'm not one to tell others how to live their lives.....wait, I kinda am.  But, I see so many people going through the motions and not taking time to enjoy the little things in life that make life worth living.  Life isn't about the things we can acquire, or money, or how many friends we can have on facebook.  Life is about the little things, the real moments with people in our lives that we build real relationships with.  It has more to do with the choices we make every day and how they align with the priorities we have.  For example, my priorities involve my family, my home, getting fit, helping others and raising my kids.  Eating out every meal at a grease pit doesn't exactly fit.  Either does alcohol.  Either does traveling the world.  10 years ago, my priorities were different, getting fit and getting an education and helping out on the family farm.  There was time for traveling the world while still meeting my expectations of my priorities.  Between getting fit and getting fit during five of those ten years came a broken leg from snowskiing AND 2 kids.  So, I've kind of come full circle on fitness.  But, now that those hurdles are overcome, I'm sure I'll have new ones in another area.

Define your Priorities.
Have an Action Plan.
Work you Plan.

Then, when you fail, have the hope, patience, commitment and dedication to keep trying.  You're always going to have hurdles to jump over, walls to climb and something to wade through to get to a goal.  Just prepare yourself the best you can and keep on trying!

Then, if things aren't going the way you want them to, re-evalute what you're doing.
  • How are you spending your time?  
  • Are you sleeping too much?  
  • Are you eating fuel for your body or are you eating crap?  
  • Do you have an optimistic outlook?  
  • How is you're daily attitude? 
  • Are you working smart or working hard?  
  • Are you whittling down your to-do list of action steps?  Is your focus in the right place?
  • Are you taking time for you?

Monday, August 20, 2012

Sunday, August 19, 2012

Personal Workout Space....

One of the biggest benefits of the Beachbody programs is they allow you to ditch your gym membership and, with it, its monthly fees, gross showers, and the time it takes to travel there. That said, shoving your coffee table off to the side and dealing with your teenager because your plyometrics workout caused her to miss Cupcake Wars can get a little old quickly. By creating a personal workout space in your house, you not only sidestep these issues, but you'll be more motivated to do your daily workout!  
For me, it creates my "me time" and give me a space to get away from the trials and tribulations of raising small children.  I LOVE my workout time; it's productive, relaxing, motivating and healthy.  I started with P90X...Love Tony.  Then moved to Turbo Fire...Chalene is SO motivating.  As soon as I master the Turbo Fire workouts, I have my sights set on Insanity.  Beachbody gives me the tools I need to create the body I want.  Just follow the workouts, follow the nutrition plan and stick with it.  Insanity could  be my next sanity.

Muffin Top Busters

Incline Crunches
Reverse Crunches
Leg Raises
Back Fly
Mountain Climbers
Decline Push Ups
Side Plank
Ball Plank
Windmill Toe Touches
Water Aerobics
Jumping Jacks
Russian Twists
Practice Good Posture
Kick Boxing
Interval Training
Lateral Lunges
Reverse Lunges

Saturday, August 18, 2012

Challenge Packs!

I know a lot of people who want to lose weight, but aren't sure where to start.  Shakeology helped me get my nutrition back on track.  I started workouts with P90X, but have since gotten a hefty dose of Turbo Fire.  No, it's not cheap and it's not easy.  But, there's a deal that can help the pocket book out a little!  It's called a Challenge Pack.  I offer Challenges often to help keep you motivated and accountable for that nice investment you're willing to shell out money on.

What's In A Challenge Pack?
A 1 months supply of Shakeology HD (Home Delivery) plus A Workout

How Much Does It Cost?
Depends on what workout you'd like.
$160 for:
     Power 90
     Turbo Jam
     Brazil Butt Lift
     Slim in 6
     Hip Hop Abs
$180 for:
     INSANITY: THE Asylum
     Chalean Extreme
     10-Minute Trainer
     Body Gospel
$205 for:

You can save!  A Club Membership gets you 10% off all products and it costs you $2.99 a week, billed $38.87 quarterly in advance to the credit card you provide when you order.

Want to save even more and possibly make money?  You can get in great shape and even make money doing it.

Friday, August 17, 2012

Kicking Soda

Gives some of this amazing Diet Canada Dry Green Tea Ginger Ale a try.  It's a great fizzy drink. Mixed with a healthy, clean diet and a Shakeology a day, you should have great success kicking the soda habit!

Did Somebody Say Banana?

The World's Most Powerful Perfect Food, the Banana!  Whether it's just eating a banana, plain and simple, or having a peanut butter and banana sandwich, bananas can help your body in so many good ways!  They're loaded with potassium and help maintain energy levels with the fiber they're packed with.  And, they reduce the risk of some cancers!  Eat up!

Try some of these Recipes for Bananas:
Banana Nut Oatmeal
Banana Nut Bread
Rice Cakes topped with Peanut Butter and Bananas
Banana Peanut Butter Frozen Yogurt

Banana Nutrition & Facts

Originating in the Middle East and North Africa, the banana is one of the oldest, most popular fruits in the world.  No wonder, given the amazing nutritional properties of the banana.It was exported to China, the Americas and the Caribbean in the 15th and 16th centuries by the Portuguese.  Such amazing history I never knew about the banana!

The banana really only gained popularity in the last 200 years though with the advances in travel and the popularity of more advanced cultivars of banana.  Wild bananas have large seeds....not the ones we eat from the grocery store!

If bananas are green, they can be put in a brown paper bag with an apple or tomato overnight to speed up ripening.  They can be stored indefinitely frozen, then eaten like an popsicle or cooked as a banana mush.

Be You

It's not who you are that holds you back, it’s who 

you think you’re not.

Thursday, August 16, 2012

Nutrition of Asparagus

Not only is it my favorite summer grillin' veggie, it's so good for you.  It has amazing properties that have crazy amounts of antioxidants and studies have shown that asparagus wards off and can even cure certain types of CANCER!  In season, I eat it AND freeze it for winter food rations.  My family loves it grilled, baked, and in soups like this Asparagus Soup from my Gluten-Free and Clean Eating blog.  So, next time you're at the market, grab a bundle of Asparagus, throw it in some foil with a little butter and some salt and pepper and put it on the grill with some chicken, salmon or steak and ENJOY!

Tuesday, August 14, 2012

Kim Kardashian Works Out

Not only does working out help your muscles stay strong, but it raises endorphins that help you feel good about yourself, it strengthens your bones, it relieves stress and many other AMAZING things.  Our bodies are made to move, so get going and move yours!

Saturday, August 11, 2012

Costs of Meal Replacement

I've been hearing a lot of talk about the cost of different meal replacement shakes.  Well, all I really have to say is that you get what you pay for.  If you can't focus on your health, nutrition and overall well-being, what's left?  It's probably not you.  Don't lose focus on what's important to you in your life.

Yes, it's true, Shakeology is NOT cheap.  Look at it as a meal, not as a drink.  You can buy SlimFast or Body By Vi or something else, but what is it giving you nutritionally?  What supplements do you have to take with it?  How does it make you feel? 


Friday, August 10, 2012

Thursday, August 9, 2012

Turbo Fire

Why Diets Fail

I've been on almost every diet out there.  Atkins, South Beach, Weight Watchers, the cabbage soup diet......the list goes on.  The truth is, the failure of diets is high.  Sugar and carbohydrates are addictive and our bodies crave them.  Cravings are hard to kick (ask any smoker) and it takes will power.

So, what does work?  Lifestyle changes.  You have to commit to being healthy to make it work long term.  Yes, it's that easy.  But, it's so complicated to figure out what healthy is.  Vegan?  Paleo? Sonoma? Low GI? Gluten-Free? With so much information and misinformation out there, I thought I'd ask the question, what works and what doesn't?  Here's what I found:

Well, here's the top 10 diets that work from Forbes.com

  1. Low GI
  2. Macrobiotic
  3. Organic
  4. Raw Food
  5. Sonoma
  6. Jenny Craig
  7. Nutri System
  8. South Beach Diet
  9. The Zone
  10. Weight Watchers

I'd like to take a quick look at each of these for you and they're linked to where I found information on these for your convenience to read more.

Low GI:  GI stands for glycemic index.  This is one I've been reading about lately.  Understanding the glycemic index can get complicated, but it's what Nutri System raves about.  A vegetable has a lower glycemic number than say a Snickers.  You try and stick to foods with a lower GI number and eat alternatives to higher number foods.  Love the concept, and there are many health benefits to eating low GI, including weight loss.

Macrobiotic: This one I had to read up on a little.  I've heard of it, but just didn't know many of the details.  It came about in trying to find a diet to combat cancer.  The diet involves grains and organic veggies mostly and seaweed, soy and fruits and eliminating processed foods.  And, you can eat fish, but no meat or poultry.  It's similar to a vegetarian diet, but you can have some things vegetarians can't on occasion.

Organic: Mostly, this focuses on food quality.

Raw Food: Mainly, you eat raw, unprocessed foods.  Some people believe that foods heated above 104 degrees loose nutritional value.  In some cases, this is true.  But, in some cases, like tomatoes, heating them releases good properties too.  Health and nutrition studies are limited on the diet.  It can lower cancer risks, but the health risks of eating raw food can be great too.  Staples in the diet include; seaweed, sprouts, grains, beans, fruits and nuts.

Sonoma: This diet is based on the Mediterranean Food Pyramid and singles out "power foods"; bell peppers, blueberries, almonds, broccoli, grapes, olive oil, spinach, strawberries, tomatoes and whole grains.  It's a healthy, balanced diet that focuses on portion control.

Jenny Craig: Food designed by dietitians, a consultant to help you, food shipped to your door to eat.

Nutri System: A personalized diet plan with low GI foods, hand-picked food and snacks delivered to your door, combined with your grocery items, incorporates daily fitness plan with online tools.

South Beach Diet: Meal Plans, coaching, online tools, mobile apps, and recipes make the South Beach Diet easy in a 3 phase plan devised to reduce cravings, reach your goal weight and retain that weight for life.  No points or calories to count.  Encourages low GI eating.

The Zone: Combines supplements with portion control and a balanced diet to reduce cellular inflammation and increase fat loss and reduce hunger.

Weight Watchers: A structured program of eating right, moving more, developing healthy habits and giving you the support you need to accomplish fitness and nutrition goals.  Through meetings or online tools, you can track your weight with weekly measurements and weigh ins to keep you accountable each week.  With etools and apps available, it helps you maintain a low GI diet and still have the things you love.

Monday, August 6, 2012

Shake It September


It only takes 21 days to make or break a habit.  I'm going to give you 30!
Can you give yourself a month to make better decisions, live healthier, eat healthier and LOVE it!?
Shakeology has helped me and so many people reach their health goals.

  • 30 Days
  • 30 Shakes
  • Workouts of your choice 

Lets get started.
  1. Take your measurements.
  2. Send them to me at cassandradejaynes@gmail.com
  3. Decide on your plan of action.  
    • A challenge pack works great for most people.  
      • It consists of 30 days of Shakeology and a workout of your choice.
      •   You can see challenge packs at 
        • http://beachbodycoach.com/cassd
        • click on SHOP
        • A new window will pop up, under SHOP BY on the left, select Challenge Packs. 
        • You can order straight from this website or contact me.
    • What if I already have a workout or workout routine?
      • If it's working, keep doing it.
      • Add Shakeology as a meal replacement to help
        • cut calories
        • get all those great extra nutrients
        • curb cravings
        • increase energy
      • Don't know what flavor?
        • Shakeology comes in
          • Chocolate
          • Tropical Strawberry
          • Greenberry
        • I have samples available
          • contact me to try samples!
 Next, Clean Out Your Fridge!  If you have crap in your fridge, you'll put it in your body.  Yes, I'm telling you to throw away perfectly good food if it's not natural.  If it doesn't come from an animal and it's not fresh, get rid of it.  Fill your fridge with fresh fruits and veggies.  Cut them up and make serving sizes so you actually eat them.  And, plan your meals around what's there!

It's going to take change, hard work and dedication to gain strength, flexibility and balance.  It is NOT easy.  You will kick cravings, eat better foods, eat less crap, lose fat, gain muscle, have more energy and generally feel better.  So, get in the right mindset and get excited.  It just may change your life.

ABS aren't easy.

Saturday, August 4, 2012

Carrot Fries!

Homemade Carrot Fries

  • 10 large carrots
  • 2 Tablespoons Olive oil
  • 1/2 teaspoon salt (adjust to taste)
Preheat oven to 350 degrees. Wash and peel carrots. Chop off the ends and slice into “fries”.
Put in a bowl and stir in olive oil and sprinkle with salt. Stir until well coated.
Spread onto a baking sheet and stick in the oven. Bake for 30-45 minutes, until a little browned and crispy. Enjoy!
Makes 2-3 servings.

My Goals

Yep, I'm on my soapbox again about goals!  But, today I'm not going to talk about how you need to have goals or how you need to read Push and focus on your goals.  Today's post about goals is about my goals for August. 

Here they are:
1. Get a quote for the garage/breezeway project and get it scheduled to be completed BEFORE winter!
2. Sign up a new coach this month.
3. Clean off the Countertops and keep them that way.
4. Harness train Lola (our 10 week old saint bermastiff puppy.)
5. Start Dalton pottytraining
6.Take off 5 lbs and a couple of inches
7. Get a Materials list made for finishing the basement
8. Get a plan for behind the bar and price mosaic tile
9. Meal Planning for August & September
10. Finish the Chicken Coop car siding and nesting boxes

Now, this list is to start August.  As I cross one off the list, I add another.  But, I NEVER have more than 10 large goals on my short term goal list.  I have other things to do, but it's more of a to-do list than goals.  This is a HUGE to-do list, but I've been slacking off in the heat and I have a lot to get done before the snow flies.  And, I need to focus on business, fitness and the huge to-do list that goes even further than the goals....here's a start:

1. Get Brexton signed up for private swimming lessons
2. Clean fridge
3. Clean out cabinets
4. Find a plan for benches for the kitchen table
5. Wash Bedding
6. Make PlayDough
7. Trim Lola's claws
8. Get with N&J about wedding
9. Schedule pictures for the boys
10. Christmas: start a list!
11. Pay Bills
12. Balance Sheet for the Bank
13. Price Gym Equipment
14. Eldo Webinars
15. Order Royce Jeans
16. Get outfit for N's wedding
17. Invites for A's Baby Shower
18. Clean Chicken Coop
19. Price Rock faced siding for front entry
20. Pick up cladding for deck
21. Find a nice outdoor dining set and extra chairs/benches
22. Price and Purchase? windows for garage/breezeway while on sale
23. Made Lola a dog bed for the breezeway & outside
24. figure out what chicken isn't laying
25. Get cable & outlets ran in the basement
26. Get water line ran for ice maker
27. Figure out what I have ingredients to make for crock pot meals

As you can see, the to-do list differs greatly from overall goals.  The to-do list should have items that relate to accomplishing your goals.

Friday, August 3, 2012



Modified Plank for Beginners

Plank with Twist
Straight Arm Plank

Core Plank

Dynamic Plank

Dynamic Plank

Plank with Arm Lift

Plank with Leg Lift

Reverse Plank with Leg Lift

Reverse Plank
Side Plank

Side Plank with Leg Lift

Side Plank Twist
Side Plank with Twist