Excuses

This is awesome!!!!

No excuses! Get it done!!!

Mend

Opportunity is missed by most people because it is dressed in overalls and looks like work.


Thomas Edison

 
It has been a long four days! The stomach flu hit our house- bad. Nothing makes you feel more like a single parent than being sick at the same time as your kids and no one is shoulder to shoulder in the trenches with you. We got through it, and it's opportunities like this that show me I'm stronger than I think am. It reminds me that everything is going to be okay.
 
There is something so sacred about holding a sick sleeping child in the middle of the night while the world sleeps- in the quiet, in the dark, feeling pain, feeling strength, feeling peace. God is there. Present through it all. I wouldn't trade those moments of stillness with my children for anything.
 
Today we are all on the mend- taking it easy and needing another day to get energy back- although my youngest seems to have enough for us all.
 
Workouts today:
Teach Zumba
 
My appetite hasn't fully returned, but I'll try to get consistent, clean meals in.
 
Four months until competition- gearing up to hit it hard in the gym.
 
xo, Dutchess
 

Girls Night

 

Girls night out- wine samplers, baked brie with carmel, apples, and onions- heaven!! Oh- and the best salted carmel cake I have EVER had. We ate it before I could take a picture..it was divine. Not pictured: baked goat cheese with truffle oil and mushrooms- also amazing.

It was a planned cheat night, but oh-so-good for the soul. I shared the food so not too bad.

I have a full weekend of workouts, including the three hour Zumba event that I'll be teaching a part of- SO excited!! :)

Happy Friday! xoxo
Dutchess

Crave

Mmm, chocolate chip pancakes- not for me, made these with the kids this morning and I had egg whites with kale and mushrooms and an apple. I'm finding that it helps to make the foods that I'm craving- weird I know, but if I make it for the kids, I don't want it so bad. Hey- whatever works.

I'm emotionally drained today and trying to get into the right frame of mind to teach Zumba tonight. Once I get there and see all the wonderful ladies in my class and blast some good music I'll snap out of this.

Zumba will be my only workout today. Almost the weekend! Final push- get it done!!
xo, Dutchess

Keep On

I’ve learned that you shouldn’t go through life with a catcher’s mitt on both hands; you need to be able to throw something back.
 – Maya Angelou.


The most effective way to do it, is to do it.
- Amelia Earhart.

Two very inspirational ladies. <3

Dutchess

New Find

 

Have you ever tried Miracle Noodles? How have I gone without them all this time?! They are SO good, zero calories, zero carbs, and they just taste good. They don't smell great when you open the package- I almost couldn't do it, but you rinse them in cold water for a few minutes, dry them really well, and then add them to any dish at the last minute and they absorb all the flavor. Yum!

Today I had them with shrimp, kale, lots of garlic, and Bragg liquid aminos (zero cal, soy free, soy sauce) It was awesome! Next time I'll add hot chile peppers too. Definitely a great find! 

I am still SO sore from lifting with Kasey on Saturday- I've gotten some awesome workouts in over the past week and my old clothes are finally fitting!!

Workouts today:

Teach Zumba

Abs class

The sun is out and it's a beautiful Tuesday- what more could you ask for?

Get it done!!

xo Dutchess

Exciting!

Rise

"You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it. "



Maya Angelou

Resist

 

Recent breakfasts I've made for the kiddos: Caramel Apple Dutch baby and Banana's Foster Oatmeal- two of my favorite things, but said No thank you! I will enjoy these one day again, but for now I am focusing on my goal.

Yesterday was a rest day for me with workouts. It was a full day with kids ending with a Christmas concert at their school- so cute to watch.

Workouts today:
Teach PE Zumba for 3rd graders
Zumba (take class)

Tomorrow I am going to a women's self defense class led by one of our new male instructors- I'm excited to learn from anyone with a black belt! :)

Happy Friday!! Make it a great day!
Dutchess

Tired

Today is one of those days that I feel the weight of the world...and I'm tired. The gravity of this past couple of months is hitting hard.

One foot in front of the other today, one step at a time.

Meeting with my trainer today and planning out training and preperations. Zumba tonight!

Half way through the week- I can do this. Get it done!

Dutchess

Lovely

Sometimes a girls day out feeds the heart and soul more than any workout ever could. xo

 

Today I went to Ashland with two of my beautiful friends and fellow zumba teachers. Anna and Aiden came
with me and we had so much fun playing in the fancy stores: European candies, French books, and who doesn't love Dior? When we got home the kids and I made rice krispy treats with candy canes and chocolate chips- I didn't sample any, but the kids loved them.

I finished the day with Zumba. A great start to the week and a beautiful day.

Tonight at bedtime Anna said "Mommy, when I grow up I want to be a princess in a castle...or a Zumba teacher mommy like you because you are a beautiful peach." So precious- I'll be her peach any day!

xo Dutchess

Nope

Pizza is my weakness.

Said NO THANK YOU to pizza! Zumba tonight- finish strong!

D

Family

This is the studio- who wouldn't love working out with these lovely instructors everyday? They are amazing and such a great support- family.  My kiddos have been coming with me to classes, all the ladies love on them- so sweet!

Feeling strong today- started the day with clean meals and an awesome zumba workout. I have class again tonight to finish the day off.

Happy Monday- make every minute count!!
Dutchess

P.S.- Competition is in 21 weeks!!!!! Emerald Cup April 21st! GET IT DONE!

Sore

Mmm, spicy cajun shrimp and green beans- meal 3 of the day. I am SO sore today. After taking it easier on my training the past few weeks, the sore muscles have returned with my workouts. I'm drinking lots of water and that rule about no coffee- yeah, I've thrown that out the window for now, americano's are now my friend.

I'm not sleeping much, but am trying to at least be in bed resting at a decent time so my body (and mind) can recover. Stress is absolute poison to the body. My workouts have been helping ease some of that.

I've gotten all of my workouts in this week so far, tonight I teach Zumba, tomorrow morning I take a class, do some lifting, and then recover for the rest of the weekend.

One day at a time. Get it done!

Dutchess

Finding a way!

So needed this today- I WILL find a way!!!

Workouts today:
Teach Zumba
Abs

I've been better about getting my meals in, not perfect, but better. The stress makes my stomach hurt so bad that food isn't appealing at all, but when I don't eat, I feel the effects immediately. Gotta keep movin!! GET IT DONE!

Happy Decemeber!
Dutchess

Real

The past few weeks have been an emotional blur for my family. I needed to take some time off of training to focus on my kids and try to function-survive- the best way that I could.

Without reliving the details of the past weeks, I can say that I am now single parenting my four little loves. This has always been one of my worst fears. Never in a million years would I have thought this would be my life.

And here I am.

It's an odd feeling being around strangers right now. Going to the grocery store. Getting gas. Teaching classes. Getting a coffee. I feel like I should have some huge life threatening gash or hemorrhage...something that reflects how I'm feeling inside.

That is the beauty and nightmare of emotional pain. It hurts so badly you feel like you should be on life support. Then, when you want to be anonymous, you can slip on a pair of sunglasses, walk with purpose....and be normal. Happy. All while being quite the opposite.

So now what?

Rebuild!! One day at a time, one foot in front of the other- I will humbly rebuild. No room for pride or judgement. My hope, my goals and dreams- have not been robbed.

My training will look a little different from here on out, but, it can be done. My friend and trainer is amazing- already coming up with a  plan that will work for my schedule- a lot can be done at home with bands, free weights, and a ball. Oh- and a TON of discipline. AND she's doing it with me. We will be competing together and I am so excited.

I WILL focus on the positives of each day. Get it done. KEEP MOVING!!

Workouts today:

Teach Zumba
Abs

Today I will get all 6 clean meals in- no skipping them!

Make it happen!
Dutchess

Abs

Keep Moving

Quitting is not an option; I'm choosing to keep moving, no matter how hard it is.

Workouts today:
Sculpt
Abs
Zumba

Goal for the day: get all 6 clean meals in- I need to keep the fuel going.

Make it happen!!
Dutchess

Unravel

Meal 1 of the day: egg whites, green onions, lots of Cholula (yum), and a banana

It took all morning to eat this- my nerves are a mess, my emotions all over, and I'm unraveling. It's hard to keep anything down.

I think this is the most stress I can say I've ever been under- but even in this, I have a choice. I can let it destroy me. I can let it ruin me- take away my hopes and dreams, rob me of my laughter, steal my smile, harden my heart...OR I can focus on the positives..however small they may seem right now. I can see the beauty in my kids and let laughter pour out. It really is the best medicine.

One foot in front of the other. I can do this.

Workouts are my outlet right now and although May 12th feels like a world away, it's a goal that will keep me going. I will make it there...even if I have to crawl some days.

4 more clean meals to go- Zumba and Abs tonight. GET IT DONE!!

xo, Dutchess

Never Give Up

Nothing is impossible. Never give up.
Dutchess

Will Power

No thank you to peanut butter chocolate chip cookies and all kinds of delicious from Harry and David...

Meal 1 of the day: Ground Turkey breast, green chiles, spinach, egg whites and a banana. Feeling strong!

I am so ready for cold and flu season to be over! Staying consistent with vitamins, rest, and clean eating- I can't afford to skip out on any more training from being sick.

Workouts tonight:

Zumba

Abs

Sculpt

Make it a great day!!

Dutchess

Can

Listening to that voice way too much lately. NO MORE!!

Kickboxing and Zumba tonight- GET IT DONE!!
Dutchess

Pistachio

I have been loving these lately! Great high protein snack and low calorie compared to other nuts- packed with antioxidants, potassium, phosphorus, magnesium, and a good source of B6- they also just taste good!

I have not been feeling well at all lately and when I don't feel good, my eating gets all messed up. I think there were three days in a row that I consumed less than 400 calories- not good- but couldn't do much about it.

Today is a new day though and I WILL stay on track. Clean eating and workouts ahead- I can't lose sight of my goal. 7 months is going to fly by and I want to finish with NO REGRETS.

Workouts today:
Zumba
Abs
Sculpt

Posing and walking practice starts soon- I wonder what my coach will be like. Sounds interesting!

Get it done!!
Dutchess

Lean

Low

"I didn't just jump back on the bike and win. There were a lot of ups and downs, good results and bad results, but this time I didn't let the lows get to me."

-Lance Armstrong

Not letting this 'low' get to me- pushing through and focusing on my goal. Finish this week strong- get it done!

Dutchess

Motivation

 

This is Olya Haidner- ummm, AMAZING!!! Her before and after pictures are absolutely inspiring AND she's a single mama of two. It can be done- hard work and determination go a LONG way!!!!

Get it done!!
Dutchess

Calves

Post workout this morning, starting to see some progress!! Thank you Zumba ;)

Had a killer workout with K this morning- felt awesome!! Insanity and Zumba tonight- kill it!

Make it happen!!
Dutchess

Hangover

These are my weakness. SO SO good, but oh so bad. I did have some candy last night- 3 pieces...and two starburst this morning, but now the candy indulgences are OVER!! I feel like I have a sugar hangover- I hated the way the candy made me feel.

One taste of sugar was enough to get me hooked again, the next few days will be hard to stay on track, but my meals are prepped and ready- I'm all set for clean eating. And the Halloween candy has been hidden. ;)

Workout tonight:
Zumba
Abs
Insanity 

Happy November! 7 months until competition day!!! Get it done!
xo- Dutchess

They fit!

I wore my old skinny jeans all day yesterday!!!! This is my motivation for the week- hey, it's the little things. ;)

"Being defeated is often a temporary condition. Giving up is what makes it permanent." - Marilyn vos Savant, Columnist

Today is a 'rest' day from workouts- although chasing after four kids trick-or-treating totally counts as a workout in my book. Make it a great day!

Happy Halloween!
xo, Dutchess

Weekend prep and pic

Oh yes, rockin the 80's! lol This is from a costume party we went to last night. I was over 6ft tall in those heels and got a great leg workout dancing in them! haha

Workouts and eating were right on the money this week- I felt strong and proud of myself for sticking to it even though my week was emotionally draining. Last night was my planned cheat meal- mostly drinks at the party. The sugar in the drinks killed me- I'm really noticing how my body reacts when I'm not eating clean: heart racing, headache, throat hurts, sluggish...blah.

Today is my food prep day for the week- I need to go to the grocery store first though. I'm tired and want to just lay on the couch, but I know how good it feels to be prepared for healthy choices- get it done!!

We are heading to a bonfire with friends tonight, I'm bringing a dish that I can actually eat so I have a clean option.

Time to get ready for another great week!!

Make it happen!!!
Dutchess

Superfood

Sweet potatoes have to be my favorite starchy carb...oh and bananas, but these are SO good and good for you!

One medium sweet potato is full of beta-carotene and meets your daily need for vitamin A. It also provides nearly a third of the vitamin C you need each day. When eaten with the skin on, a sweet potato has as much fiber as half a cup of oatmeal, for about 100 calories.

The end of the week is hard- I'm usually sore and tired. I'm determined to finish this week strong!

Workouts today:
Insanity
Zumba
Abs
Demo class (sculpt) from a new instructor we just hired. I'll take this one easy so I can teach tonight!

I am starting to like feeling sore in a weird way, lets me know I'm doing the right thing and working my muscles. I'm staying positive today- determined, motivated, and STRONG!

Get it done!!
Dutchess

PB2

Have you seen this? PB2- roasted peanuts that are pressed to remove the fat and oil. It's basically a low fat peanut butter in powder form with the same amount of protein- just add water. This one has added cocoa powder..mmm.

2 TBS- fat 1g, carbs 6g, protein 4g, 45 calories

Did I mention that I'm allergic to peanuts? I wonder if this will have the same affect with the oils removed..? I'll try it...dun dun dun...

Dutchess

Bacon

This morning Anna woke up and asked for biscuits and gravy...with bacon...girl after my own heart!! She helped me make it from scratch and oh the smells almost enticed me to cave BUT I stuck to it and had egg whites with kale and a banana instead. I know, you're totally jealous.

I had an early morning workout with K already- too many squat jumps and burpees to count, but I made it and my legs and butt are already feeling it. Workout 1 down, Insanity (aka hell) and Zumba still to go.  I am full of energy today!! Make it happen baby!!!

Dutchess

Harder

Love this and need it this morning. My body is sore from all the workouts yesterday, but here it is, Tuesday, and time to start it all over again! I'm ready for it. Push harder today than yesterday!

Meal 1 and 2 are done for the day. I really need to drink more water!! Another full day, but I'm prepared!

Workouts today:
Insanity (first day..oh my)
Zumba
Abs

Get it done!!
Dutchess

Best

"To give any less than your best is to sacrifice a gift."    - Steve Prefontaine

Workouts this week:

Mon- 6am Bootcamp (slept through my alarm..three times this morning...crap), Kickbox Sculpt, Zumba

Tue- Insanity begins, Zumba, Abs

Wed- Bootcamp, Insanity, Zumba

Thur-Insanity, Zumba, Abs

Fri- Insanity, Zumba (masquerade party)

Sat- Insanity, Zumba

Sun- Insanity, run

*about 16 hours

My workouts are on the heavier side this week, but I have a lot going on that needs an outlet right now. With clean fuel for my body, enough water, good rest and these workouts- I'm hoping for a great week. 

I have a busy morning ahead, check in with meals later! 

GET IT DONE, GIVE IT YOUR BEST and PUSH!!

- Dutchess 

Date

The date for my competition was released! Saturday, May 12th 2012 will be my first figure competition!! I am so excited and crazy nervous at the same time, but totally inspired and motivated. When I saw the date, I found myself saying 'Can I really do this? Will I make it?' The answer is YES!!

Today I was reading an article from a trainer and professional competitor. This best descibes the goal of a competition:

"Competing is just a goal to use as a CARROT to get in shape. The goal is not to compete but to be great (as you can be). We use contests to help us FOCUS. IF you come in dead last as many beautiful people do..don't worry..you are still beautiful!"

Right now my focus is leaning down and focusing on fat loss. Most girls are at about 10% body fat on competition day. This is not healthy or realistic to maintain long term, but okay for short term competition. Other competitors my height (5'8-5'9) seem to be ranging from 128-131 lbs. It's helpful to have this number in mind to focus on a goal. This is actually pretty realistic- I have 7 months to get there, and with my trainers help, I know I can do it.

I still don't feel great after my pumpkin treat last night...totally learned my lesson. I'm eating clean today, sticking to it and prepping for this upcoming week. 

I'll post my workouts tomorrow, but it starts bright and early tomorrow morning with my trainer. Bring it Monday!

xo, Dutchess

Paying

The long awaited pumpkin pie was heavenly- I had a small scoop of the filling- no crust (because of the gluten) and it was amazing.

But now...

My stomach HATES me. It was a planned treat- no guilty give ins, but I'm regretting it. Big time.

I think my only 'cheat' days from now on will be a coffee once a week. Apparently I'm an experiential learner, wish that wasn't so.

Off to bed I go.
xo, Dutchess

Own It

Weekends are hard. They are unstructured, relaxing (good thing), and full of temptation and unplanned eating. NOT ANYMORE! I'm determined to make the weekends my strong point- when I prepare mentally and physically to challenge myself even more for the next week.

I pushed in my morning workout today and it felt SO good! Another hour of cardio will squeeze it's way in to my day and I'll be finished. Tomorrow (Sunday) I will do some cardio and I have a ton of practice for a new class I'm teaching in one week.

Meals today:

Meal 1: 4 ozGround Turkey, black beans, green pepper, pear
Meal 2: Protein Shake (post workout)
Meal 3: 5 oz chicken breast, brussel sprouts
Meal 4: Protein shake, banana, kale
Meal 5: Chili with venison, spinach salad, roasted butternut squash
Meal 6: apple with cinnamon

**planned cheat for the week: Pumpkin pie without the crust. Today is my husbands birthday and there will be lots of treats- I'm saying no to most of them, but yes to some pumpkin. Mmmm.

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” George Lorimer

Weekend fail WIN- here I come!! Make it happen!!
xo, Dutchess

This not that

Sliced apples with lemon juice and cinnamon

Instead of Trader Joe's cookies. Sorry, I love you TJ's, but your cookies are no good for me.

Fun facts about cinnamon:
- full of vitamins, calcium, fiber, manganese
- natural anti-inflammatory
- helps with digestion and indigestion
- regulates blood sugar and normalizes insulin

Adding just a 1/2 tsp of cinnamon a day in your diet will help regulate your blood glucose control and improve your insulin resistance. Perfect for eating with fruit so you don't get the sugar spike. Try mixing 1/2 tsp of cinnamon and a squirt of lemon on your sliced apples. Works great for those sugar cravings!

xo, Dutchess

TGIF

It's Friday! Hooray! The weekend means a little bit of recovery and that's just what these sore muscles need!

Yesterday my walk/jog with the kids turned in to a sprint pushing the double jogger up hills. We dottled for too long and were going to be late picking up the older boys from school. I soon realized I was not in running shape.

I ran 1.5 miles in 11 minutes and about died in the school lawn after I got the boys. No really. I kept whispering 'breathe, breathe, you can do this (pause- smile and wave at other parents like I wasn't dying) okay breathe, you made it, you're alive..' I am feeling those hills in my legs..and butt..and abs..and....let's just say I'm sore.

Zumba today, then tomorrow morning Zumba and my first day of Insanity. Meal 1 is done for the day, 5 more clean meals and 4 liters of water- OWN IT! 

“High achievement always takes place in the framework of high expectation.” Jack Kinder

“If you doubt you can accomplish something, then you can’t accomplish it. You have to have confidence in your ability, and then be tough enough to follow through.” Rosalyn Carter

Happy Friday! Finish this week strong- GET IT DONE!
xo, Dutchess

Freshness of Fall

Delicious clean eating: Kale, Pears, Apples, Protein shake w/banana and coconut milk, and Lamb. I have been craving red meat lately; I'm not supposed to eat it on this new detox plan with my dr, but this is going to be a 'cheat' meal tonight. It was just butchered from my parents farm and lamb is one of my favorites.

It is a beautiful, sunny fall day- I've been a home body this week, still in this funk- I need to get outside and breathe in the fresh air, let the sun shine on my face, and enjoy this day. I'm bringing the younger two running partners with me in the jogging stroller and heading out!

Workouts Today:

-Walk/Jog with kids  turned into a sprint...ouch
-Teach Zumba
-Abs/ Sculpt

Today WILL be a great day! No giving up, no giving in. JUST DO IT!

Happy Thursday!
xo- Dutchess