I woke up feeling super skinny today even though I carbed it up like some kind of carbaholic yesterday. Here's what I had:

breakfast - banana walnut pancake (leftover from weekend) with yogurt, 2 cups coffee

lunch - 4 tbsp black beans, huge handful of spinach, 2 tbsp feta, medium flour tortilla, 1 cup coffee, 2 squares dark chocolate

snack - 2 cups plain popcorn, 24 oz water (I should have had veggies but my son made popcorn)

dinner - 1/2 cup ground bison with tomato sauce, 1/2 cup bow tie pasta, 1/2 cup raw broccoli w/2 tbsp hummus, 6 oz cranberry pomegranite juice (was craving this so bad for some reason), 24 oz water

Weight today is same as it has been 117 lb but I look leaner and pants are baggier which means my bodyfat probably dropped another .5 or 1% without dropping more weight. Woohoo, exactly what I wanted.

Workout yesterday was 45 min. BBL sculpt plus 10 min. stretching

Today is an intermittent fasting day. Not eating until 7:30 or 8 p.m. and workouts are:

35 min. BBL bum bum
35 min. BBL high and tight
4 mile walk (to get groceries)
15 min. stretching (while we watch Netflix)

We set a goal last week to increase our walking mileage by 3 miles each week. We started out walking just 3-6 miles a few weeks back then increased to 8-9 then 12 and got to 15 miles this past week (3+3+9 on 3 different walks).

This week we're aiming for 18 then 21 then 24 and then we need to taper way down the 2 weeks before our hiking vacation to avoid injuries. We usually hike 30-40 miles when we go away so this is not really distance walking but it's more walking than we usually do so we're doing our best to get ready to avoid injuries and fatigue.

Want to learn how to train for distance walking or a 1/2 marathon? Check out these simple tips and guides Beginners Guide to Half Marathon Training & The Complete Guide to Marathon Walking

Today is superfoods day:

Breakfast - 1 slice french toast (1 egg, 1 slice whole grain bread) topped with 2 tbsp vanilla yogurt, 2 large strawberries plus 2 cups coffee and 16 oz water

Lunch - 1/2 cup cottage cheese and feta with a 1/2 cup chopped watermelon and cucumber (I adapted this from a recipe in fitness magazine) plus 24 oz water

Dinner - 3-4 oz grilled chicken and 1/2 cup quinoa mixed with lemon juice, 1 tbsp olive oil, 1 tbsp balsamic vinegar and 1 cup chopped cucumber, spinach, onion, kale plus 16 oz water

Yesterday I had all the meals I mentioned but I was feeling kind of hungry in the afternoon so I had 1 slice of whole grain with pb and 1/2 banana with 1 tsp Nutella. I also added steamed broccoli and a fake beer to dinner.

Today I'm having some of the same meals I had yesterday:

breakfast - 1 hard boiled egg, 1/2 cup cottage cheese and feta with a 1/2 cup chopped watermelon and cucumber plus coffee and water

lunch - 2 oz grilled chicken with 1 cup quinoa mixed with lemon juice, 1 tbsp olive oil, 1 tbsp balsamic vinegar and 1 cup chopped cucumber, spinach, onion, kale plus water

dinner - salmon and feta spinach pasta plus water

Click the link to check out pics of some of these healthy fat loss meals plus the #1 Fat Loss Food Tip for Quick Fat Loss

Workout yesterday was 45 min. bbl sculpt and 10 min. stretching. Workouts today are:

35 min. brazil butt lift cardio axe (very fun workout)
35 min. bbl high and tight
4 mile walk
10-15 min. stretching

I started a new workout plan that involves 4 days of upper and lower body workouts about 20-30 min. long plus 1-2 hours of cardio a day. This is a goal specific thing and I do not recommend this for weight loss and here's why.

Studies have found that doing this much cardio boost appetite and fat storing plus the "calorie burn" you get from it is nowhere near as effective as the metabolic effect and post workout fat burn you get from shorter high intensity interval workouts.

So what does this have to do with carb lovers? A lot of women think that more exercise means they can eat more calories or more carbs and this is why so many women struggle to lose weight.

The reality is that a moderate carb diet like carb lovers means you can eat 1-3 portions of carbs in a day and that is all. The number of portions depends on your metabolic type. Carb types like me can get away with more while protein types need to stick to 1 portion a day.

1 portion means:
1/2 cup pasta
1/2 cup rice or quinoa
1 medium tortilla or wrap
1 slice whole grain bread

The rest of your food intake has to come from very colorful veggies, 2-3 oz of protein, and 1-2 servings of fruit per day.

The biggest mistake you can make with your diet is eating more than you need for your activity level. For some people who are hardly active that means eating 1000-1200 calories a day. For those of us who are very active that can mean eating 1500-1800 calories a day.

No matter what diet you are on or what workout plan you are on you must eat adequate calories of healthy foods that are right for your body type or you will NEVER lose weight.

More on body type eating and calorie intake coming later this week.

This week has been both a workout and diet disaster. I was royally over-training my body and trying hard to keep my calories down. I wasn't stretching enough, skipping meals, and even though I was eating plenty of veggies, lean proteins, and healthy starchy carbs I also ended up eating too many cheat foods too because I was starving half the time. My weight is the same as it has been.

I have not been off balance like this since last summer (I'm starting to see a pattern with this actually). So today is flow yoga day and Anti-Estrogenic diet day which will both help me detox and get back on track with time efficient workouts workouts and less erratic eating behavior.

Sunday we are going to be at KFMA Day all day and will be drinking a few beers (early b-day celebration) and probably not gonna have health food since it's an alternative rock fest but 2 days of super clean eating, flow yoga, walking, and a bit of functional training is enough to counteract any major damage that day.

Next week I'm starting back up with my own workout plan that will be available for purchase in about 10 days. So excited about this. It's taken me about 2 months to put it all together into ebook/video format.

Oops I meant to post meals and recipes for today:

breakfast - 1 slice whole grain 1 tbsp peanut butter 2 cups coffee

lunch - 3 oz grilled chicken, 1 cup raw veggies on bed of spinach with homemade honey mustard balsamic dressing

snack - lara bar

dinner - grilled chicken and 1/2 cup quinoa risotto
Here is the recipe if you want to try it Quinoa Risotto from Skinny Chef

Today's workout is 40 min. flow yoga and 20 min. total body functional training

I ate what I posted yesterday the only difference is I had 1 shortbread cookie (90 calories) instead of cherry pie lara bar (200 calories).

Today I'm eating:

breakfast: 2 eggs, 1 slice toast with butter, 2 cups coffee

snack: 1 banana, 8 walnuts, 20 oz water

lunch: 3 oz crock pot beef, 2 cups raw veggies (broccoli, carrots, spinach), 1 tbsp ranch dressing 20 oz water

dinner: 3 oz crock pot beef, steamed veggies and 1/2 cup quinoa or whole grain rice, 20 oz water

Feeling much better now that I've had two days off from hardcore training. Yesterday's 60 min. flow yoga workout was amazing plus today's 60 min. massage was so nice. I'm also walking 4 miles tonight then doing some easy stretching for 20 min.

I have no clue what I've eaten the past two days other than lots of broccoli, zucchini, and cauliflower at dinner time. Both my son and I have been dealing with severe allergies (itchy watery eyes, congestion, sore throat, headaches) so my appetite has not been very good.

It's been very very windy the past few days and I spent about 12 hours outdoors Sunday so that didn't help. We've also been dog sitting for my sister which I'm sure is making our symptoms more severe.

Today I've had:

breakfast - 2 scrambled eggs, 1 slice whole grain toast with butter, 2 cups coffee, 10 oz water

lunch - 4 oz feta and spinach stuffed salmon plus 3 cups raw veggies (spinach, carrot, celery, broccoli) with 2 tbsp home made dressing (horseradish, spicy mustard balsamic vinegar and olive oil to clear sinuses) plus 1/2 cup strawberries and 20 oz chia water.

dinner - will be organic chicken, whole grain wild rice, and kale soup and 1 dark chocolate square.

I did a super easy workout Sunday, nothing on Monday, lower body workout yesterday and today I'm filming a quick body sculpting workout for fatloss. Hopefully I won't be dragging the entire time.

If I am dragging I'll just have to film again tomorrow. I am so glad the dogs are leaving tonight. I hope the wind stops blowing all the dust and pollen soon too. Having allergies like this is a real motivation killer!

Feeling a whole lot better today. I ate exactly what I posted yesterday and did an easier full body workout but was not able to film it.

Today I've had:

breakfast: spinach and egg omelette, 1/2 banana, 2 cups coffee, and 20 oz water with 1 packet of orange emergenC

lunch: chicken, wild rice, and kale soup (also has carrots, celery, onion, and a bit of tomato sauce), 20 oz water chia water

snack: 1/2 banana, handful of strawberries, 6 walnuts

dinner: tuna wrap, 1 cup raw broccoli and cauliflower w/hummus, 20 oz water, 1 dark chocolate sq

Here is today's workout: body sculpting workout for fat loss Can't wait to do this when I'm better so I can use more weight and do 5 circuits instead of 3

Haven't posted my carb lovers meals in a while so here's a few I made recently that I really love:

Green Chocolate Smothie:
1 cup organic vanilla yogurt (full fat)
1 scoop organic chocolate whey protein powder
1 packet orange vitamin C electrolytes
2 handfuls raw organic spinach
1/2 banana

Healthy Banana Split
1/2 cup organic vanilla yogurt (full fat)
2/3 scoop organic chocolate whey
1/3 banana
10 all natural pecans
(berries would have been nice too but we ran out)

Stuffed Salmon Rice Beans & Veggies
3 oz feta and spinach stuffed salmon
1/2 cup whole grain rice with black beans
3 pieces of steamed broccoli
1 cup raw veggies (red and green pepper, cucumber, tomatoes, avocado)
*my son loves this meal especially when the broccoli is steamed to perfection

Veggie Wrap:
1 medium flour tortilla
1 cup raw veggies (spinach, red and green pepper, cucumber, tomatoes, avocado)
2 tbsp feta cheese
1 tbsp spicy red pepper hummus
*so filling and so good but if you're a protein type you may need to add some chicken, tuna, or egg to this