Dear God

Dear God,

Thank you for the blessing of my family, for allowing me to be the parent to the five souls you have blessed me with and to help parent the soul of my nephew.  Please watch over my nieces and nephews that I do not get to see all the time or the one I never get to see.  Let them all know Your love and the Your peace and guide their parents to make good choices in regards to them.

Lord, thank you for giving me the gift of a good spirit.  It allows me to do things for my kids that I normally would not or don't want to do but will to help create a good memory for them.  Thank you for giving me the gift of laughter and humor to share with them also.  It's my desire for my children to grow and when they think back to their childhood their memories will be of a good childhood.  They will know they were loved tough to build them up and they were loved freely to give them joy in their lives.  This is the desire I have for them.

Lord bless my friends who are struggling with sick family members.  Help the person who is passing to go in peace and pain free and be welcomed into your kingdom.  Send Your angels to wrap love around those whom are left and help their spirits rejoice in the time their family member was on this earth.

Please bless those who are less fortunate than us and please bless those who come against us.

In Jesus Name I pray... Amen!

WOD 08 06 2014 -LEG DAY!!!!!

RELEASE THE.... LEG DAY!!!!!!!!!



Warm Up:
Stairs 10 minutes

Front of Legs:
Incline Leg Press Machine:  Wide stance 
Empty X20, Empty X20, 90lbs X15, 90lbs X15, 90lbs X15, 90lbs X15

Incline Leg Press Machine:  Narrow Stance
50lbs X15, 50lbs X15, 50lbs X15

Back of Legs/Glutes:
Hack Squat Machine:
Empty X15, Empty X15, Empty X15, Empty X15

Lying Leg Curl Machine:
20-25lbs X 15, 20-25lbs X 15, 20-25lbs X 15, 20-25lbs X 15

Straight Bar Dead lifts:
35lbs X15, 35lbs X15, 35lbs X15, 35lbs X15

Finisher:
Treadmill 3.5 Walk for 3 minutes
HIIT 20/20's     Walk and Sprint

This is the truth.. if I do not hobble and feel sore the next day I do not feel like I got a good workout in!  :)

~Mellie

Workout of the Day 08 05 2014

I started my morning out with 30 minutes of cardio on an empty stomach.

I am now headed to the gym for this workout: 

Treadmill 3.0 Walk 2 minutes 0.0 Incline
Treadmill 3.7 Brisk Walk 2 minutes 0.0 Incline
Treadmill 2.5 Slow Walk 1 minutes 0.0 Incline
Treadmill 5.3 Jog 3 minutes 0.0 Incline

Standing Shoulder Press + DB Lateral Raise:
25 lb X15, 25 lb X10, 35 lbs X12 + 10lb X 12, 35 lbs X12 + 10lb X 12, 35 lbs X12 + 10lb X 12, 35 lbs X12 + 10lb X 12

Seated, Bent over DB Raises + Jump Squats:
10lbs DB x 12‐15 + 8‐10lbs Squat x 12‐15, 10lbs DB x 12‐15 + 8‐10lbs Squat x 12‐15, 10lbs DB x 12‐15 + 8‐10lbs Squat x 12‐15, 10lbs DB x 12‐15 + 8‐10lbs Squat x 12‐15

DB Shoulder Shrug + Ab Movement:
30lbs DB Shoulder Shrug x 12 + AB Movement 15+ reps, 30lbs DB Shoulder Shrug x 12 + AB Movement 15+ reps, 30lbs DB Shoulder Shrug x 12 + AB Movement 15+ reps

 Incline Treadmill Lunges:
.09 speed for 4 minutes.

Wide Grip Cable Lat Pull Down Bar:
50lb x 12‐15, 65 x 10‐15, 65 x 10‐15, 65 x 10‐15, 65 x 10‐15

T‐Bar Row Machine:
50lbs x 12‐15, 70lbs x 12‐15,70lbs x 12‐15,70lbs x 12‐15,70lbs x 12‐15

Barbell Squats: Straight bar
35lbs X 12‐15 + AB Movement, 35lbs X 12‐15 + AB Movement, 35lbs X 12‐15 + AB Movement, 35lbs X 12‐15 + AB Movement, 35lbs X 12‐15 + AB Movement

This will then be followed by a PM Cardio session after dinner!

Dear God

God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.
Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
as it is, not as I would have it;
Trusting that He will make all things right
if I surrender to His Will;
That I may be reasonably happy in this life
and supremely happy with Him
Forever in the next.
Amen.

God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference. Living one day at a time; Enjoying one moment at a time; Accepting hardships as the pathway to peace; Taking, as He did, this sinful world as it is, not as I would have it; Trusting that He will make all things right if I surrender to His Will; That I may be reasonably happy in this life and supremely happy with Him Forever in the next. Amen. - See more at: http://www.prayers-for-special-help.com/serenity-prayer.html#sthash.7M6e1JJX.dpuf

God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference. Living one day at a time; Enjoying one moment at a time; Accepting hardships as the pathway to peace; Taking, as He did, this sinful world as it is, not as I would have it; Trusting that He will make all things right if I surrender to His Will; That I may be reasonably happy in this life and supremely happy with Him Forever in the next. Amen. - See more at: http://www.prayers-for-special-help.com/serenity-prayer.html#sthash.7M6e1JJX.dpuf

God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference. Living one day at a time; Enjoying one moment at a time; Accepting hardships as the pathway to peace; Taking, as He did, this sinful world as it is, not as I would have it; Trusting that He will make all things right if I surrender to His Will; That I may be reasonably happy in this life and supremely happy with Him Forever in the next. Amen. - See more at: http://www.prayers-for-special-help.com/serenity-prayer.html#sthash.7M6e1JJX.dpuf

Menu Week Two

I blogged recently that I was going to change my diet to eat not only better, which I do most of the time, but to eat to help fight the disease I have, Multiple sclerosis. Here is my first week of food that I will be eating. 

Food preparation is the key to any lifestyle changes that you want to make.  If your goal is to lose weight, gain weight, eat better or whatever it is - Preparation is the key!

My food preparation day, and the day I recommend to all the people I help, is Sunday. I determine what my caloric intake for the week is going to be at this time.  I have a good understanding of what my caloric burn is each week by how many times I go to the gym, so the intake is based off of that.  My goal each week is to hit a caloric deficit (If I am trying to lose weight) each day and week.   I then determine the meals I will consume for the week. I analyze each meal to determine the nutrition factor of the meal broken down into calories, fat intake, carbohydrate intake etc. I then make my grocery list for the food items and hit the store. Planning beforehand allows me to go to the store with purpose and stick to my list. Once home I begin preparing my food for each meal, each day.  I break the food items into their portions for each day and then when it is time for me to eat, I just grab my meal and heat it up.  This not only ensures I am successful but it's quick and allows me to eat the food I need to eat rather than any cravings I may have.

Yes, I eat the same thing every day.  This not only helps food preparation more convenient for me, it also allows me to see what my body responds to and does not respond to for the goals I am trying to obtain.

   

Week Two Monday-Sunday

Breakfast:

• ·         Mellie’s Shredded Sweet Potato Hash 
•       Green Tea, no sugar of any kind added

Am Snack:

• ·         2 cups cubed watermelon
• ·         1 bunch of mint, chopped
• ·         Juice of 1 lime
• ·         1 Tbsp. coconut oil
• ·         1 cup of blueberries –mix all above together
• ·         1 scoop Vega Protein shake
• ·         1 cup 365 Organic Low Fat Cottage Cheese

Lunch:

• ·         Mellie’s Avocado Chicken Soup
• ·         Green Tea, no sugar of any kind added

PM Snack:

• ·         1 scoop Vega Protein Shake

Dinner:

• ·         Mellie’s Bacon Avocado Bake
• ·         Green Tea, no sugar of any kind added

PM Snack: (1 hour to 30 min prior to bed)

• ·         1 scoop Vega Protein Shake

Mellie’s Shredded Sweet Potato Hash

Ingredients

• 1lb. organic sweet potato
• ¼ cup diced organic onion
• 2 Tbsp. coconut oil
• 1 cup organic ham, chopped
• Pepper to taste

1. Preheat large skillet on medium with coconut oil
2. Add onion and sauté until soft.
3. Add sweet potatoes and season pepper
4. add chopped ham and toss to combine
5. Place in a baking dish and bake for 25-30min

Serves ONE 

Mellie’s Avocado Chicken Soup

Ingredients

• 7 Cups Organic Chicken Broth
• 5 Cups Chicken Breast, bite sized pieces
• 2 Organic tomato, diced
• 3 Carrot
• 3 Cup Scallions, diced
• 4 Avocados
• 2 cup Cilantro
• 2 Lime
• 3 Cloves Garlic, minced
• 2 tsp Coconut oil
• 2 tsp oregano
• 2 Pinch Cumin
• 2 Pinch Chili powder
• Pepper to Taste

1. Take a large pot and add coconut oil over medium heat
2. Dice the Scallions and carrot
3. Mince the Garlic
4. Add Garlic, Carrot and Scallions into the Pot and Sauté for 3-4 min
5. Dice the Tomato and Add to the Pot and Sauté for 2-3 min
6. Add chicken broth, oregano, cumin, and Chili powered and bring to a boil
7. Simmer, Covered for 15-20 min
8. Serve with ½ avocado, garnish with a lime wedge and cilantro

SERVES 7

Mellie’s Bacon Avocado Bake

Ingredients

• 4 Organic eggs
• 2 Tbsp. pre-cooked crumbled bacon
• 2 Tbsp. chives
• ½ cup chopped tomatoes
• ½ avocado
• Pepper to taste
• coconut oil

Instructions

1. Grease a large microwave-safe bowl with coconut oil
2. Add eggs and microwave for 1 min
3. Gently stir and add bacon, chives and tomatoes and microwave for 1 min
4. Top with avocado
5. Pepper to taste

SERVES 1