1 cup of whole wheat pancake mix 

2 scoops of your favorite protein powder 

1 cup of low-fat or non-fat cottage cheese 

2 egg whites 

1/4 cup of water or soy milk 

2 tablespoon honey or molasses 

Preheat a frying pan or skillet on the stove, coat lightly with non-fat cooking spray like olive oil .  Blend egg whites, cottage cheese, and water + honey in a blender until it reaches a liquid consistency. Mix the protein powder with blended ingredients in a bowl. Stir until lumps are gone.  Next add the pancake mix and stir until mixture is fairly uniform.   

Breakfast:                         
                                                                                                                                                                            4 egg white scrambled, 1 tbsp  ground flaxseed, ½  tsp cinnamon

½  oatmeal, 1 cup soymilk, 1 tbsp flaxseed oil, ½  tsp cinnamon, 2 tbsp raisins

Protein shake

Multi Vitamins

Lunch:
1 cup sautéed leek & spinach

4 ounces of  grilled chicken breast  or lamb chop, 1 tsp Mrs Dash  grilling blends (mesquite)

Snack:
2  slice whole grain, 3 tbsp almond butter  or peanut butter

Protein shake  with  banana

Dinner:
 1 cup spinach, 2 tbsp onions ½ cup brown rice

1 small baked sweet potato

1 cup  diced tomatoes, 1 cup red kidney beans, 2 tsp Mrs dash (southwest chipotle)

Snack:
1 protein bar

1 apple

Workout Program of the new year:
I am following my BodySpace workout program Monday to Friday.

30 min swimming

45 min running

(rest 5 min between sets)

Bird-dog exercise: 10 to 30 seconds

Side-bridge: hold for 30-60 seconds

Bicycle exercise: 10 to 30 seconds

Bench press: 2 sets of 10 reps (weight 25 pounds)

5 egg white omelet with ½ cup chopped spinach, 2 tbsp chopped onions, ½ cup chopped  peppers.

Protein shake with banana.

Multi Vitamins

Lunch:
Two cups of mixed greens salad (spinach lettuce, carrots, cucumbers, broccoli).

3 ounces of  grilled chicken breast with lemon juice, 1 tbsp dill.

Snack:
1 package of Raisin bran (small box)

1 cup of mix nuts

1 apple

Protein shake

Dinner:
4 ounces grilled salmon 1 cup spinach & 2 tbsp onions

½ cup brown rice

1 small baked sweet potato

2 cups of steamed cauliflower & carrots.

Snack:
1 protein bar

2 cups fruit salad.

Workout Program of the new year:
I am following my BodySpace workout program Monday to Friday.

45 min running

(rest 5 min between sets)

Dumbbell bench presses: 2 set of 10 reps

Dumbbell  incline presses: 2 sets of 10 reps 

Incline dumbbell  flies: 2 sets of 10 reps

Front raises 2 sets of 10 reps

 

‘Twas the month after Christmas, and all through the house
Nothing would fit me, not even a blouse.
The cookies I’d nibbled, the eggnog I’d taste
At the holiday parties had gone to my waist.
When I got on the scales there arose such a number!
When I walked to the store (less a walk than a lumber).
I’d remember the marvelous meals I’d prepared;
The gravies and sauces and beef nicely rared,
The punch and the candy, the bread and the cheese
And the way I’d not said, “No thank you, please.”
As I dressed myself in my husband’s old shirt
And prepared once again to do battle with dirt—
I said to myself, as I only can
“You can’t spend a winter disguised as a man!”
So–away with the last of the sour cream dip,
Get rid of the fruit cake, every cracker and chip
Every last bit of food that I like must be banished
“Till all the additional ounces have vanished.
I won’t have a cookie–not even a lick.
I’ll want only to chew on a long celery stick.
I won’t have hot biscuits, or corn bread, or pie,
I’ll munch on a carrot and quietly cry.
I’m hungry, I’m lonesome, and life is a bore—
But isn’t that what January is for?
Unable to giggle, no longer a riot.
Happy New Year to all and to all a good diet!

I am getting ready for my first Snowy Christmas experience.
Have a wonderful, safe and happy Christmas Holidays and prosperous New Year.
Great “Thank You” to all the Troops serving our country and protecting our freedom.
Thanks to Bodybuilding.com allowing us to keep strong and motivated.

Bluey

Since I am new to computers and internet I have not much idea on where to find information on the competitions and what it takes to compete in one. If you are reading this and know the info to guide me, please please help. I am an Australian, would I be able to compete? are there special requirements for different age groups? mothers? weight? etc. etc.

I need a trainer !.!.!.!.

Thanks in advance

Bluey

Bluey

Bluey

I always loved to excersise and started early in my elementary school doing little athletics and triathlon. I always loved running, it gives me a feeling of freedom and free care. I am sad that my both sons do not like sports, they do not like participating in any school activities unless it involves game consoles controllers.

I am lactose intolerant and have been using soy products for many years now. I love soy milk, powders, protein, bars and even ice cream. I always ensure that there is no dairy products included and have found that the bodybuilding.com website has lots of information on their products ingredients helping me decide what to use. This has made my life so much easier and healthier at the same time. I highly recommed this site for anyone.

I am motivated by others, especially when they are serious in achieving their goals. I am trying to motivate my sons to do more exersise. We have joined local YMCA and go swimming every day. My youngest has been running with me every evening, and the oldest one does weight lifting and some time cycling. He is getting ready to joing US military (Army) and serve our country. He is only 17 years old, had real trouble adjusting to high school life, but I am still so very proud of him.

I am going back to school to get some more education and eventually join the workforce again. I am tossing between air flight attendent or joining army reservers or even be a fire fighter. (Those always have been my dreams and goals)

Well that will be it for now. Hoo-roo 

Bluey