Annette

3-14-12 I have been working out and for the most part logging it on my phone. I haven't got to my VBB&F log though. I'm still holding my reduced weight but I need to make a plan to get stronger. We are having unusually great weather around here (you never know with old MI) and I was able to do a 4 mile run outside. When I came home I did 3 sets of 15x Pushups, squats, crunches and reverse crunches. I will look through the forums for some ideas for a new spring plan! Happy Training!!

1-08-12 Great day today as well. Headed to the gym workin on the fitness: 63 minutes on treadmill - run 2 walk 1 20 minutes on cycle Food: Oatmeal - almond milk, walnuts, banana, cinnamon, cloves Green smoothie - vega, kale, spinach, apple, strawberries, blueberries Whole wheat pita, asparagus, Fava Bean salad - red and orange peppers, garlic, red onion, zucchini sweet potato Feeling sore but great! Have a wonderful night!!

1-07-12 Feeling great and back at it! Today was Total body workout!Chest - superset - flat flye with flat press and Incline flye with incline press Triceps - superset - seated overhead press with close bench press and tricep kickback with lying extension Shoulders - superset - reverse overhead lateral with bent lateral and side lateral with alternate shoulder press Biceps - superset - standing curl with alternate reverse curl and concentration curl with hammer curl Thigh - superset - squat with leg extensions and alternating side leg lift Abs - superset - crunch and reverse crunch added set of planks Back - superset - double arm bent row with seated back lateral Calves - superset - standing straight - toe calf raise with standing angled - out toe calf raise stretch Food: Oatmeal - almond milk, walnuts, banana, cinnamon, cloves Green smoothie - vega, kale, spinach, apple, strawberries, blueberries Nori wraps - hummus, brown rice, hoisin sauce, apple, carrots, baked potato Snacks -carrots, califlower, air popped popcorn Felt great and off to school! Happy Training!!

Thanks Karen! How exciting!! This project has been so inspiring and fun! I look forward to being a part of the Vegan Bodybuilding & Fitness this year and beyond!!

02-06-12 Well back at it! Everyone is doing fine and I'm grateful I was able to be there to help out! Today marks 20 weeks of my makeshift work out program that I started September 2010. I lost a total of 17 pounds and strengthed muscles. I no longer have a sore knee and can run again! Today also marks 1 year of being vegan!! I have been vegetarian since 2007 but I didn't really get it until last year after doing a lot of research and reading. I have never felt better!! I am better able to be in the moment and just dig in and help out when some crisis or stress comes up (which it will always do) with this kind of fuel. I am grateful for websites like this one with so much information and community of sharing ideas! Workout Quick run outside! It was beautiful out today (although they say we are in for a cool down) so had to enjoy it! Food: Smoothie - almond milk, kale, brown rice protein, strawberries, blueberries Whole wheat pasta - eggplant "meat" balls, newmans sauce, nutritional yeast raw califlower and carrots ABJ sandwich on sprouted grain bread clementine, apple edamame Yum and Yay!

2-02-12 I went out walking early this morning and had planned to do my Total Body workout. Well best laid plans. The day went crazy. My 82 year old Mom fell (playing tennis lol) She is all right but it was worrisome for a few days and my cat ate a flower out of a bouquet and I suspected it was a Lily. (It was not a "true" lily) so she is all right now as well after being hospitalized on fluids, etc. I would like to mention that many houseplants and flowers can be especially toxic to our dogs and cats. Lily's carry a toxin that shuts down the kidney function and this can happen fast! Especially toxic are Easter and Tiger Lilies. I am grateful today for my pet's wellbeing and wish the same for all!

2-01-12 I went to the gym to run train because it is icy outside ran 50 minutes on the treadmill, going great!! Did not log food. Decided to take a few days off from the food log but continued to eat healthy. Will start food logging again on the 6th.

I like this website! The book Vegan Bodybuilding and Fitness is inspiring as it explains how living compassionately and healthy is the best way to advocate for the animals by example!

1-31-12 Busy day but made it through with success! Workout: Chest - superset - flat flye with flat press Triceps - superset - seated overhead press with close bench press Shoulders - superset - reverse overhead lateral with bent lateral Biceps - superset - standing curl with alternate reverse curl Thigh - superset - squat with leg extensions and alternating side leg lift Abs - superset - jackknife with side crunch added set of planks Back - superset - double arm bent row with seated back lateral Calves - superset - standing straight - toe calf raise with standing angled - out toe calf raise stretch Food: Green Smoothie, Vegan Lasagna, edamame, ABJ on sprouted grain bread, banana, apple Had my first test today in the class I took. I scored 96%! All this must make my brain work better!! Yeeha! It has been a great month!

1-30-12 Hit the gym for week one of my training for a half marathon on April 29th!! I had to run on the treadmill because of the snow but it felt great! Did 4 miles! It's a start! Food: Green smoothie: Kale, spinach, green apple, clementine, vega, ginger, frozen strawberries and blueberries Leftover Vegan Lasagna: Whole wheat noodles, tofu, spinach, zucchini, onions, garlic, newman's sauce, nutritional yeast Brussel Sprouts Whole grain cereral, almond milk, berries air popped popcorn I feel great! In the dead of winter I'm building the Spring Fitness!!

1-29-12 It was a snowy day around here. I did my Total Body Workout and warmed up the place with some vegan lasagna! Workout: Chest - superset - flat flye with flat press and Incline flye with incline press Triceps - superset - seated overhead press with close bench press and tricep kickback with lying extension Shoulders - superset - reverse overhead lateral with bent lateral and side lateral with alternate shoulder press Biceps - superset - standing curl with alternate reverse curl and concentration curl with hammer curl Thigh - superset - squat with leg extensions and alternating side leg lift Abs - superset - crunch and reverse crunch added set of planks Back - superset - double arm bent row with seated back lateral Calves - superset - standing straight - toe calf raise with standing angled - out toe calf raise stretch Food: Oatmeal - banana, walnut, berries, flax meal, almond milk, apple pieces Green smoothie: Kale, spinach, green apple, clementine, vega, ginger, frozen strawberries and blueberries Vegan Lasagna: Whole wheat noodles, tofu, spinach, zucchini, onions, garlic, newman's sauce, nutritional yeast Yum!

1-28-12 Bundled up and met Hiking group for a great hike in Rochester Hiked 5 miles on hilly frozen trail. Managed to stay warm and dry despite biting wind. After hike we had dinner and saw the light show on main street. Food: Oatmeal - walnuts, banana, flax meal, raspberries, almond milk ABJ sandwich on sprouted seed bread, banana, clementine, apple Vegetable soup, vegetable raviolli popcorn, chocolate square Tired and beat from all that fresh air!! Happy training everyone!!

1-27-12 Busy 12 hour day at work Going to count it as rest day! lol! I did great with the food: Green smoothie - apple, clementine, brown rice protein, ginger, kale, spinach, frozen blueberries and strawberries Oatmeal - walnuts, banana, flax meal, cinnamon, raspberries, almond milk Baked potato loaded with mushrooms, red onion, garlic, peppers, nutritional yeast, dab of toffuti sour cream dark chocolate square Weight holding steady and I feel much stronger!

1-26-12 Total Body workout day:Chest - superset - flat flye with flat press and Incline flye with incline press Triceps - superset - seated overhead press with close bench press and tricep kickback with lying extension Shoulders - superset - reverse overhead lateral with bent lateral and side lateral with alternate shoulder press Biceps - superset - standing curl with alternate reverse curl and concentration curl with hammer curl Thigh - superset - squat with leg extensions and alternating side leg lift Abs - superset - jackknife with side crunch added set of planks Back - superset - double arm bent row with seated back lateral Calves - superset - standing straight - toe calf raise with standing angled - out toe calf raise stretch no time for outside cardio so I'm counting darts today. (lol I'm on dart league) Green smoothie - apple, clementine, brown rice protein, ginger, kale, spinach, frozen blueberries and strawberries Veggie Burger, cabbage soup, green beans Romaine salad with cranberries, cashews and poppy seed dressing Popcorn Need to work on time management. Running from one thing to the next!

1-25-12 cardio day: 45 minute run outside - still cold around here but road is semi-clear. I was having some trouble with lingering congestion but made it through. Green smoothie - apple, clementine, brown rice protein, ginger, kale, spinach, frozen blueberries and strawberries sandwich - sprouted seed bread, smart deli, sauerkraut, romaine, cucumbers whole wheat pasta, newman's sauce, nutritional yeast, oregano, garlic banana, carrots

1-24-12 Very busy day around here. quick version of Total body workout: Chest - superset - flat flye with flat press Triceps - superset - seated overhead press with close bench press Shoulders - superset - reverse overhead lateral with bent lateral Biceps - superset - standing curl with alternate reverse curl Thigh - superset - squat with leg extensions and alternating side leg lift Abs - superset - jackknife with side crunch added set of planks Back - superset - double arm bent row with seated back lateral Calves - superset - standing straight - toe calf raise with standing angled - out toe calf raise stretch Errands and then class tonight Food: Oatmeal - walnuts, banana, flax meal, cinnamon, cloves, almond milk whole wheat pasta, newman's sauce, nutritional yeast, oregano, garlic Rice bread - almond butter, organic berry jam fruit bowl - grapes, cantelope, pineapple, blueberries Here we go! I need to add a running training program because I have a target half marathon now set for April 28th. I have 13 weeks and I have looked up training plans online. I think I found one I can work with. Here goes!!! Happy training!!

1-23-12 Happy Chinese New Year!!! Year of the Dragon!!! I typically try to get together and go for a fun Chinese restaurant but today was a no go on that so it will have to take a rain check! Some of my congestion has returned and it is affecting my sleep. I'm gonna do what I can to get through the day. I woke up at 4 am coughing and not being able to breath. I hope this bug is really on the way out. Cardio core DVD was the workout. Energy is low Food: Large Green smoothie - spinach, kale, vega, strawberries, blueberries, date sugar Hibiscus tea (trying to flush out bug) Mushrooms, chives, oregano, potato, nothern beans, nutritional yeast Soba noodles, garlic, red onion Tomorrow is another day!!

1-22-12 Today was TBW in the houseChest - superset - flat flye with flat press and Incline flye with incline press Triceps - superset - seated overhead press with close bench press and tricep kickback with lying extension Shoulders - superset - reverse overhead lateral with bent lateral and side lateral with alternate shoulder press Biceps - superset - standing curl with alternate reverse curl and concentration curl with hammer curl Thigh - superset - squat with leg extensions and alternating side leg lift Abs - superset - jackknife with side crunch added set of planks Back - superset - double arm bent row with seated back lateral Calves - superset - standing straight - toe calf raise with standing angled - out toe calf raise stretch Thinking about changing a few things but not today. Having a Christmas get together with my Brother and his family. I'm bringing some fresh fruit. We'll see what I can eat. Food F-factor Cinnamon Os, Kashi crunch, almond mild, banana at Bros I had my fruit I brought, yams, broccoli, spinach, I had some mash potatoes, probably weren't vegan but small steps with the family they tried to make some vegetarian dishes so we are on the right tract green smoothie - kale, spinach, strawberries, brown rice protein, blueberries a great day with family!

1-21-12 Cardio today was shoveling snow! It took me about 80 minutes did some squats while lifting. Good to be in the fresh air! Food: Oatmeal, almond milk, walnuts, banana Boca Burger vegan, onion, whole wheat bun Mayan Harvest bake Air popped popcorn Nice day! Stay warm!

I would have to say abs, back and core exercises because they have helped the most to make me feel stonger! They certianly help the posture and I really thing it sets a good foundation to do the other muscle groups.

1-20-12 Today I worked a 12 hour shift. By the time I drove home in the slick snowstorm there was no way I was going back out. The workout (besides being on my feet all day) only consisted of some stretching and calling it a night! Food: I was very hungry today. I ate a lot of food but it was all good stuff. Green smoothie - clementine, apple, brown rice protein, ginger root, strawberries, blueberries, spinach, kale, mint leaves Brown rice bowl with frozen Italian style veggies, ABJ sandwich on sprouted grain bread, edamame Soba noodles with spices and spinach Hope everyone had a great day!

1-19-12 Great busy day! Did my total body workout: Chest - superset - flat flye with flat press and Incline flye with incline press Triceps - superset - seated overhead press with close bench press and tricep kickback with lying extension Shoulders - superset - reverse overhead lateral with bent lateral and side lateral with alternate shoulder press Biceps - superset - standing curl with alternate reverse curl and concentration curl with hammer curl Thigh - superset - squat with leg extensions and alternating side leg lift Abs - superset - jackknife with side crunch added set of planks Back - superset - double arm bent row with seated back lateral Calves - superset - standing straight - toe calf raise with standing angled - out toe calf raise stretch Food: Oatmeal - almond milk, walnuts, banana, cinnamon, clove Huge Green smoothie - vega, clementine, apple, spinach, kate, ginger, banana, blueberries, strawberries, date sugar Sprouted grain and seed bread, almond butter, jam, whole grain cereral, almond milk, edamame This evening I had the opportunity to see the movie "Fat, Sick and Nearly Dead" presented by Veg Michigan at the Landmark Main Theater in Royal Oak. It was very informative and inspiring. The movie was followed by a juicing demo and free samples were given out. Another interesting thing about the movie; The theater was packed! On a bitter cold evening in Michigan, people came out to learn how to change their lives and get healthy! Small ripples can create waves!!

I'm motivated by the results I see when I give it my best shot. Which in turns motivates others. What a feeling!!

1-18-12 Feeling good from yesterday! Cardio day today. I was a little short on time but fit in a 45 minute run outside. It's still a little cold around here but today it was clear. Food: Oatmeal, cinnamon, flax meal, frozen raspberries, walnuts, almond milk Salad: spinach, kale, brown rice, black beans Vegan boca burger, red onion, spinach, baked potato banana, apple Happy training everyone!!!!

1-17-12 Back in the Saddle!!! I am feeling a lot better now. I was able to do my Total Body Workout: Chest - superset - flat flye with flat press and Incline flye with incline press Triceps - superset - seated overhead press with close bench press and tricep kickback with lying extension Shoulders - superset - reverse overhead lateral with bent lateral and side lateral with alternate shoulder press Biceps - superset - standing curl with alternate reverse curl and concentration curl with hammer curl Thigh - superset - squat with leg extensions and alternating side leg lift Abs - superset - alternate knee-in with Knee-raised crunch added set of planks Back - superset - double arm bent row with seated back lateral Calves - superset - standing straight - toe calf raise with standing angled - out toe calf raise stretch No other cardio today. I don't want any setbacks! Food: Green Smoothie: clemetine, green apple, ginger, blueberries, strawberries, spinach, kale, Brown rice protein, mint leaves Polenta Lasagna: 1 piece left Whole grain mix of cererals, almond milk potato, pumpkin seeds, sunflower seeds It feels great to be back!