That was the first mistake. Here I am plugging along two weeks of perfection and losing steadily while still enjoying 1egg yolk with my whites, “evil” fruit and 1 tbls. of creamer a day. So, here I go thinking, what if, instead of a cheat day once a week, I planned to allow myself a few nibbles during PMS week to curb the cravings. Well, in theory it was a good idea, unitl the REAL carb monster showed up.

So, yesterday…I’m going to be honest here…I had 4 granola bars, a couple good scoops of Peanut Butter and, oh it hurts to admit it, a package of donettes.  (We were out of cheez its.) So, here I am a little po’ed at myself. I think it is still a theory that could work, but like with everything, it needs planning. What I want to kick myself for is that I wasn’t really having any cravings before yesterday but mentally thought I should be so I nibbled.

Dumb.

Anyway, all is not lost. I’m going back to what I was doing before this week. I’m keeping the yolk and the fruit, but it is time to dump the dairy. Usually when I do that the weight just falls off. I don’t know why.  I don’t drink milk or even really have that mich dairy.

I’m still really excited about this show and having the experience with a friend! Team Jenn-Mar is on the loose! Watch out!

Today is 7 weeks from show day and I’m ready to go. Clean it up. No deviations from the plan. Clean diet  and hard workouts.

While you are out and about on the internet, check out Jenn’s new web site…it’s so cool!

My meals for today:

1. Eggs, Oatmeal

2. 1 scoop whey, apple

3. Ground turkey,salsa, cucumber & tomato salad

4. 1 scoop whey with SF pudding

5. Chicken, salad

As much water as I can stomach.

I was shocked to see 122.2 on the scale this morning. I had a goal of at least 121 by next Saturday but as it looks I think that will be easier than I thought. Knock on wood. My new motto is “winners don’t eat that”. I know it’s cheesy, but hey- I never claimed to be cool. I was telling Jenn (the friend who is competing with me) that I decided it wasn’t enough to just do the show because she is doing it. (Sorry, friend.) The diet is way too hard. So, I’m doing it to win. I’ve come so close, it’s time to take first. Will it change my life to win? No, probably not, but if you set a goal you have to have some sort of carrot to reach for. Just getting there is no longer enough of a pull. I wanna WIN!

So, that means get off of the computer…and- go run!

So friends, what have to been on the fence about and need to get down on one side and go for it? Do it now. Make a decision. Stand firm and don’t be wishy washy. Here I am to tell you, it feels kinda crappy to be in that middle “what should I do” spot. I was thinking too much about the expense and not enough about what I am capable of all on my own. I can do this without a trainer and fancy supplements that I really don’t even know if the actually do anything or not. What better way to know that this is ALL me. I’m my own trainer. Food is my supplement and my mind is strong.

Here we go. Are you ready?

1) Wideout drop for 3 sets of 15 reps with 45 seconds rest

Description: stand with your feet together. Then, jump your feet out to the sides as you drop down into a full squat. Jump back up to the starting position with your feet together.

2A) Mule kick (aka hip/knee extension on low cable pulley) for 15 reps with each leg

Note: don’t rest between legs

2B) Push-up with wide hand position for 15 reps

Note: perform on your knees if needed.

Rest 45 seconds and repeat 2A-2B twice more

3A) Ab wheel for 15 reps

Note: roll forward as far as your strength allows

Rest 45 seconds

3B) Standing dumbbell external rotation for 15 reps

Note: hold your arms out to the sides with your elbows bent to 90 degrees (your forearms parallel to the ground). Externally rotate until your forearms are perpendicular to the ground.

Rest 45 seconds and repeat 3A-3B twice more

4A) Lat pulldown with palms up grip for 15 reps

Rest 45 seconds

4B) Lying dumbbell triceps extension for 15 reps

Rest 45 seonds and repeat 4A-4B twice more

5) X-band walk for 3 sets of 15 reps (with each leg) with 45 seconds rest

Wall sit: assume a narrow stance and slide down until your knee joint is approximately 120 degrees. Hold for as long as possible. Rest 90s and repeat.

Here’s the show…

Professional and Amateur Universe Natural Bodybuilding Championships
+ Fitness Universe

***Saturday, Nomber 15, 2008***

Santiago High School Auditorium
1395 Foothill Parkway
Corona, CA 91719

***Saturday, November 15, 2008***

I’m going to confess something to you. It might shock a few of you, so sit down.

I had never even heard of Radiohead until about 4 months ago. I went to iTunes and listened to some clips to see what all the hoopla was about. Um. Can someone tell me what all the hoopla is about? Maybe it’s just my taste, which i will reveal to you is not deep, nor cultured.

I listened to a lot of popular 70’s (light) rock growing up, you know “Goodbye Girl”. Is that rock?

As I grew up I liked pop music. I listened to UB40, Wham, Madonna and Cindi Lauper. As music goes I guess I’m more the wine cooler of the listening crowd, or at least that is how I feel. I listened to a couple of friends talk about music and groups and their CD’s and to me it was like listening to to birds chirp at each other. I hear noise but none of it means a thing to me.

Anyhoo, I’m sorry that I cannot share your taste for Radiohead, or whatever the 2002 Pinot Noir crowd are listening to. I’m just a Mango Melon cooler kind of gal. Or Justin Timberlake. Same thing.

There are other number on the site you can search for in case you’ve been getting random, mysterious calls.

I found this article about PMS and dietary changes that can really help. I’m very interested in this not only because I deal with symptoms but I love learning how to help my body without chemicals (drugs) and even without crazy herbs that no one really knows if they actually work or not.

Enjoy…

Some theorise that an imbalanced diet actually causes deficiencies that lead to PMS.

Here are some basic dietary guidelines for you to follow during your period to help control your PMS and for better overall health:

• Be sure to get enough calcium. Women need at least 1,200mg of calcium every day. Some good sources of calcium include low-fat milk, yogurt, broccoli and salmon.
• If you do not drink milk, you can increase your calcium intake with soy or rice milk, tofu or kale. Look for fermented soy products as certain soy products contain phytoestrogens, which can mimic the natural estrogen found in your body, leading to reproductive health difficulties. Your fertility is significantly compromised if you have too much or too little estrogen in your body.
• Eat more complex carbohydrates. If you are hungry, try eating whole grain breads, fresh fruits and vegetables.
• Keep well hydrated. Women lose up to 80 millitres of blood during a regular period, so you need to keep drinking water to replace your body’s loss of fluid.
• Increase magnesium in your diet. Foods rich in magnesium, like beans, tofu and peanuts, are thought to reduce bloating in menstruating women. Women should strive for 200mg per day.
• Reach for the vitamin E, an antioxidant that helps to eliminate some PMS symptoms as well as aiding the circulatory system. Women need 8mg a day. Food with lots of vitamin E include avocado, egg yolk and liver.
• Eat foods rich in vitamin B6, which aids in the metabolism of proteins and red blood cells and has been cited in numerous studies to relieve depression. Some vitamin B6 rich foods are potatoes, bananas and oatmeal. Women should try to get 100mg a day.
• Make sure to get vitamin C and zinc, as these support the health of a woman’s eggs and reproductive system.

• What Foods to Limit for a Healthy Reproductive Cycle

  So just what should you be getting less of? Here are some things that you should try to cut back on:

• Decrease your sugar intake. Refined sugar, the kind found in cakes, chocolate and baked goods, not only make you gain weight but can disrupt your body’s blood sugar levels. They will initially give you energy but later on you will suffer from an abrupt crash, and even more fatigue.
• Cut down on caffeine. Caffeine is a stimulant found in coffee, chocolate and fizzy drinks, causes heightened anxiety and leads to sleep disruption. Caffeine also contributes to decreased female and male infertility.
• Do not smoke. Smoking wreaks havoc on your health. Although smoking is unhealthy for both men and women, it does particular damage to a woman’s body. Smoking can disrupt the female menstrual cycle, causing a woman to lose her period and develop menopause earlier. A female smoker decreases her fertility by 25%, has more wrinkles, diminishes the density of her bones, and increases her risk of heart attack or stroke (especially if she is over 35 and on birth control). The 4000 chemicals present in cigarette smoke weaken your sense of touch and smell, increases the risk of gum and heart disease, various types of cancer, ulcers and blindness.
• Avoid alcohol, which is a depressant, and often makes PMS symptoms worse. Alcohol decreases your chances of becoming pregnant by 50%. Men that drink too much reduce the number and quality of their sperm.
• Be vigilant against the pesticides and environmental contaminants that may be found on fruits, vegetables and water. Rinse all produce thoroughly to avoid xenoestrogens, estrogens that are present in environmental chemicals and other contaminants. Xenoestrogens can cause imbalanced hormones. Know where your water is coming from and what chemicals are present in it.
• Do not consume large amounts of artificial sweetener. Although there has been a great deal of debate, studies have found that artificial sweeteners, like aspartame, may be linked to cancer and weight gain.

Some of the “avoids” are a bit more difficult. I love coffee and I do like a little Splenda. Although, I have pretty much gone solely to Stevia as a sweetener.

Anyway, good luck. I know PMS is a very real problem for may people. Hormones are powerful. It is important to find out all we can and hopefully be able to stay away from the drug remedies as much as we are able.