I am Tiffany and I am the why!

I had a great week. I made it a goal not to eat after 7 p.m. and I did it! I also tried to cut down on processed foods and I did pretty good. My official weigh and measure day is on Monday, so I am very excited to see the scale move and the inches go down. Just wanted to give you all a heads up! Best Week Ever!

Why the change?

Can you see a pattern here with my weight loss? I see that there really isn't one. I lose, I gain, I lose, I gain. Have I really paid the price to be healthy? Sometimes. I have goals, I have needs, I have ambition, I have excitement. I seem to have the have, but do I have the why? Why do I want to do this? Why have goals, needs, ambition, excitement, energy? Why exercise? Why eat healthy? Why avoid processed foods? Why avoid negativity in my life? Why avoid the bad stuff? Why eat good food, healthy food, clean food, vegan food, fat food, carb food, grain food, sugary food? Lots of decisions,eh? So, here I am almost about to turn 46 years old. Why haven't I caught the vision yet? Why can't I seem to lose the weight and stay motivated enough to keep at it. Why can't I exercise everyday for the rest of my life? Why can't I exercise for a week straight? Why can't I eat grains, fruits and veggies, nuts and legumes and stay away from the processed crap? Why can't I say "No" when people offer me processed foods, sugar laden food, fat food? Why can't I stay lean? Why is my stomach always look like I am 8 months pregnant. Why am I always the picture taker and never in the photos? Why do I continue to wear baggy clothes to hide what is behind it? I guess until I can answer these questions honestly I will always have a problem with being accountable. I saw a picture of me this weekend that sickened me. Infact I posted it on Facebook, but I blurred out my stomach region, because I was so embarrassed by the picture. Why did I post it then? There was six of us that went on a hike and there were pictures taken of a group of 5 with me in it and then I took the picture of the group without me in it. All the pictures I posted for the friends so see and I felt like I had to put the picture of me on there, but I was so sickened by the picture that I blurred out the stomach shot. As if it really matters. Anyway, the picture is posted above this post. I am the big girl in front in the blue shirt. This is my reminder of what I used to look like. What I don't want to look like and what I will continue to look like if I don't make the change now. I keep saying the time is now. Well, the time is now! So, here I am once again posting my body composition- which continues to go up each year and I just get closer to some kind of health problem. I carry the fat in the most dangerous place (stomach area), so I better shape up and get this under control, before it is too late. Body Composition: Weight: 191 lbs / 189 in Feb. Height:5'8" Waist: 38 1/2"- 36"(Feb) Hips: 41"- 40"(FEB) Belly Bulge: 40" - 38" (feb) Chest(underneath): 37" feb same Thigh" 23 1'2" - 21"(feb)- right thigh calf: 16" - same in feb (flexed right) Body fat% - 40.1- 36.27 (feb) LBS. of BF- 75.9 - 68.76 (feb) Lean BF- 113.3 - 120.84(feb) So, once again I am getting in the danger zone of body fat%. I am wanting to run a 10K on October 19th, 2013. That is a goal I am setting for myself. To be able to run that race - I have to lose 10 lbs. before October 9th! My 21 year anniversary is October 10th, and I want to be 10 lbs. lighter. I will meet that goal of 10 lbs loss. I will run that 10K race and I will continue to make healthy food choices! I AM TIFFANY AND I AM THE WHY!

Spring is on the way!

Where did the last few months go. I just returned from a trip down south. I was in Arizona for 17 days. When I left I weighed in at 185. When I returned 17 days later I weighed in at 200 lbs. Well I say 200, but it was like 199. Yikes! Well my plan for getting healthy, losing weight, feeling good about my self, exercising, walking, eating more fruits/veggies, staying away from sugar - all these hopes seems to be backfiring. Do I really want to lose weight? Do I really want to be healthy? It doesn't really show- does it? Well I need to do something. My husband wants to be healthy and he wants to work together to lose weight. I should just put this body to the test and see if it is possible. See what will happen if I stay away from sugar for a month. See how I feel. I am so tired lately and I have been tired for years. Today I woke up at 7 a.m. and felt like I could still sleep some more. I had a nap in the afternoon and slept for 1 1/2 hours and then later on in the day I slept for another 2 hours. I am tired now, but I am trying to catch up on my housework that I missed because I was sleeping. I need to react now and get busy living and taking better care of my body. My daughter graduates in 2 months and I don't want to be the fat mom there. I was the fat mom last year at my son's graduation and I told myself I wasn't going to be the fat mom ever again.

It's a New Year!

Well, Here it is a new year, and as you can see not much change has happened over the few years that I have had this blog. I am deciding today that today is the day! It is time. My wardrobe is ceasing to exist, because nothing fits, so I just keep giving it away. I am down to two sets of track pants that I wear daily and 2 skirts to wear on Sunday to church. I have my exercise clothes, but the shirts keep getting tighter and tighter. I should just wear a tent. Anyway, here I am again starting fresh, new and more aware of what I need to do to succeed in this weight loss journey. So, I guess I will start with my stats: Body Composition Weight: 189.6 Height: 5'8" Waist: 36" Hips: 40" Belly Bulge: 38" Chest(underneath): 37" Thigh (right): 21" Calf (right): 16" Body Fat (tape measure) 36.27% - Body Fat 68.76 lbs. of Body Fat 120.84 lean body weight Goals for today: (February 8th, 2013) 1. Drink 1 gallon of water 2. Avoid added sugar 3. Avoid simple sugars (cakes, cookies, donuts, candy, chocolate, etc.) 4. Avoid saltine crackers 5. Avoid eating chips out of the bag (I bought them for a recipe) 6. Take my omega 3's 7. Take my vitamin D 8. Take my supplements 9. 45 minute walk on treadmill 10. Circuit workout with weights

Why our goals don't get reached!

Here are the 8 reasons why you fall off the wagon

1. No focus: you didn't set goals, you didn't put your goals
in writing, and or you didn't keep your goals in mind daily
(by reading them, affirming them, looking at a vision board, etc.)

2. No priorities: you may have set a goal, but you didn't
put it on or near the top of your priorities list. For
example, your goal is six pack abs, but drinking beer and
eating fast food on the weekend is higher on your priorities
list than having a flat stomach.

3. No support system: you tried to go at it alone; no buddy
system, training partners, family, spouse, friends, mentors
or coaches to turn to for information and emotional support
when the going got tough.

4. No Accountability: you didn't keep score for your own
accountability - with a progress chart, weight record,
measurements, food journal, training journal, and you didn't
set up external accountability (ie, report to someone else
or show your results to someone else)

5. No patience: you were only thinking short term and had
unrealistic expectations. You expected 10 pounds a week or
5 pounds a week or 3 pounds a week, so the first week you
lost "only" 1 or 2 pounds or hit a plateau, you gave up.

6. No planning: you winged it. You walked into the gym
without having a workout in hand, on paper, you didn't plan
your workouts into your weekly schedule; you didn't have a
menu on paper, you didn't make time (so instead you made
excuses, like "I'm too busy")

7. No balance: your diet or training program was too extreme.
You went the all or nothing, "I want it now" route instead
of the moderate, slow-and-steady wins the race route.

8. No personalization: your nutrition or training program
was the wrong one for you. It might have worked for someone
else, but it didn't suit your schedule, personality, lifestyle,
disposition or body type.

So there you have it - 8 mistakes that cause most people
to fall off the wagon. Are you guilty of any of these
transgressions? If so, the solutions are clear and simple:

Focus, prioritize, get support, be accountable, be patient,
plan, balance and personalize.

This was taken from Burn the Fat~Feed the Muscle

Day 1 of the New Year

Today is Tuesday- January 3, 2012.

Body Composition:
Weight: 184.2
Waist: 38"
B.B: 42½ (Belly Bulge)
Hips: 41½

Exercise: Walked 35 minutes on the treadmill (2 miles) I know it was slow, but I that is how I roll. I need to start out slow and take baby steps to success.

Here is a note from December 26th- the day after Christmas. "I'm tired of punishing my body. I have an addiction to food. If I want to be an example to my children I need to take better care of myself. Stop eating when I'm full. Choose healthy snacks. Choose better food for my spirit. Drink only water!!!! No juice, no pop, no sugar drinks. My waist is size 41" and my ponch is 43" and I know I have water retention, but still I'm obese. My weight is 188.2 lbs. A few weeks ago I was 175-180 lbs. It's time to pay the price and get fit!"

Affirmations:

I see me- Energetic
I see myself lean and fit
I see myself being an example of health
I see myself helping others overcome addictions
I see myself healthy
I see my and my husband happy
I see my boys addiction free
I see my girls being modest and virtuous
I see me- full of live, happy, healthy and strong

Goals to accomplish my affirmations:

1) Get rid of all junk food in home
2) have fresh fruit and veggies available and ready to eat
3) Exercise daily for 30-60 minutes
4) Strength train 3 times a week
5) Plan meals each week
6) Prepare meals- fruit in a.m. and veggies in p.m.
7) No food after 7-8 p.m.

Happy New Year 2012

I started this blog about 3 years ago, and here I am still fat! I lose the weight and then go back to my old habits and gain it back. It is a vicious circle that I can't get out of. I have red books, followed recipes, exercise routines, hired trainers, gym passes, vitamins, supplements, protein shakes. I have done it all and it works, but I give up and don't finish. I give up on myself and then get depressed and start eating once again.

I ordered an e-book back in 2009 and finally read it. It is amazing and has wonderful ideas, and results. I am going to put it to the test and see if I can actually follow through this time.

I know exercise and eating healthy produce great results and I want to be able to help people, but I have to do it myself first, so here I am - doing the trial run of Burn the Fat- Feed the Muscle. I will post daily on what I have learned, what I have done and what I am doing to burn fat and feed muscle.

Have a great night and we will begin tomorrow! It is 12:51 a.m. right now. My first goal needs to be to be in bed by 10 p.m. everynight! I will only get about 6 hours sleep tonight. Thats not a very good start. Do better tomorrow.

I'm healthy again!

It has been 6 weeks since I have exercised. Ouch! The first week I had a really bad sore throat- I wasn't able to eat anything but Popsicle (they soothed my red hot throat). The next two weeks I had a bad case of hives - head to toe hives- huge welts. They were very painful and I itched like crazy. After battling that for two weeks I then had a head cold which caused an extremely runny nose and then congestion and then a week or two of coughing- not just a little 2 second cough- a full outraged smokers cough. I now just have lots of phlegm, so I hope I am on the mend. Tomorrow which is a Monday- I will do my best to get my butt out of bed after this 6 week hiatus and begin my work outs once again. I really do enjoy working out- it is just building up the momentum to actually do it.

I have a few things I could do. I could get up before the kids get up and do my strength training and then once the kids are on the bus I can go for my hour walk. I love the outdoors and now that the weather is getting warmer I think I just might conquer that beast tomorrow and start hill training once again to get my butt back and my calves strengthened again.

I did the eating Vegan for one month and absolutely loved it. I did cheat a few times as I didn't realize that eating Vegan meant no honey, so I did have honey. I will continue eating Vegan, but I am going to change it a bit to meet my needs, so it won't be a true Vegan, but it will be close. It has been nice because I know I have lost inches- no so many pounds, but inches, so that is good. I love having protein shakes and so I will use the whey protein isolate. I don't really care for cheese anymore, so I won't miss that. Yogurt I really liked, but I think I will do without that too, so for now I will allow the Whey protein isolate and continue with my 4 food groups which are grains, lentils & beans, vegetables and fruits. I will only eat meat if I am at a friends house who have cooked a meal for my family other than that I won't be eating it that much. I felt less bloated when I was on the Vegan diet plan.
tnd making goals and then not meeting them or making them and not following up. I really want to succeed this time, so I will make a few goals and go from there.

Goals:

4 week goal- April 25th - be 8 pounds lighter than I am now. I will weigh in on Monday, and should be 8 lbs less in a month.

I bought a brown skirt size 10- I want to be able to fit into that comfortably with no bulges in 4 weeks.

Walking outside for 1 hour- everyday (no Sundays) for the next 4 weeks.

I have been sick

Wow, I have been out of the loop for awhile now. I have been battling a flu for about 4 weeks now. I think the end is near. Week 1 I had a really bad sore throat. Week 2 was a bad cause of hives infact that was week 2 and 3 and now week 4 I have sneezing, head conjestion, runny nose, coughing and a slightly sore throat. Tired lots. I tried doing cardio on Monday and I was so exhausted after that I was tired all day. I am thinking next week will be better. It has too as I have goals that I want to accomplish.

Arms Day - yeah right!

Oh my what a work-out. I only had 4 hours sleep. I haven't been eating enough either, so my energy level is down, so working out this morning was a work-out as I was sluggish, but I did get through it and after I shower I will have a nap and then begin my day.

Warm up: 5 minutes on treadmill

Stretches x 4 minutes
Arms: Pushups x10, Pull-ups x10- repeat 3 times. After my 3rd set of pull-ups I did another set of pushups till failure and could only do 8 and then I collapsed. My arms were tired as was my core.

Tri-ceps: Dips x10, plank hold for 30 seconds, BiCep Curls (7,7,7) repeat 3 times

Shoulders: Shoulder raise x10, Shoulder Ups x10, Squat row x10, Chest Fly x10- repeat 3 times

Abs: V-sit on ball for 5 reps of 10 seconds, V-sit hold for 1 minute- repeat 3 times, crunches x50

Stretches x5 minutes include superman 10 on each side

I made Vegan Banana Muffins this morning and they turned out wonderful. They are small and just the perfect size for kids' lunches. I used 2 T. of vinegar instead of an egg. Worked out great!

Todays Goal: Drink more water- I am only drinking about 40 oz. a day.

Leg Day-

I am not very fond of leg days. They are my strongest muscles right now as I do lots of walking- but working them out more- ouch! Here are the exercises that I tortured my body with today. Well not tortured but strengthened my body with.

Legs:

Warm up- 5 minutes on treadmill
Stretches
Superset: Reverse Lunges x10, Hamstring pulls on ball x10 (Repeat 3 times)

Walked 2 mintes on Treadmill

Superset: Single leg squat x10, plank x30 -45 min (Repeat 3 times) On the single leg squat I could only do 5 on each leg on the last set- My thighs were burning and shaking.

Superset: Wall sit x1 min, Calf Raises x10 (Repeat 3 times)

Cool Down: Walked on treadmill for about 17 minutes at 3.7 speed, so ended up walking 1 mile.

Ball Exercise for Abs: Basically doing a V-sit - I did that for 5 reps, where you lean back and hold and then sit up and repeat-

Stretches x10 minutes.

Afterwards I came up and made a wonderful breakfast of oatmeal, blueberries, flaxseed, and whole wheat toast (homemade with freshly ground wheat- it makes wonderful toast). I do sweeten my oatmeal with maple syrup and used a bit of soy milk to make it creamy. It is delicious!

Need the Endurance

Good Morning and Welcome to a new week and a new month. It is very vital that if you are exercising that it is so important to fuel your body. I found out the hard way this morning when I was trying to strength train- I had no energy and felt very sluggish. Guess why? Not enough eating and not getting enough sleep.

A new week with new goals. Plan out my daily food journal of what I will be eating and what I actually did eat. I should be eating every 2-3 hours upon waking and my last snack should be 2 hours before bedtime.

I need to make sure I am taking my much needed supplements. I use ones from a company called http://www.quietminds.net/ - they are really the best of the best. I have tried ones from melaleuca which are good so if you want to give them a try at http://www.melaleuca.com/ I use alot of Melaleuca's household cleaning products and I love them.

Well I did my monthly measurements and here they are:
Body Composition:
Upper Arm: 11½
Chest: 37" (43" in Sept.)
Waist: 36" (37 1/4 in Sept)(34½ in Nov)
Hips: 40" (40 3/4 in Sept)
Thigh: 22 ½" (23½ in Sept)
Calf: 15½" (16 in Sept)

So as you can see I have lost some inches since September. I did gain a few inches since November on my waist- which isn't good. Time to re-focus and commit to doing better this month.

Weight: 176.4 (182.8 Sep.) (174.8 Nov.) as you can see I have gained almost two pounds since November, which isn't a good sign. Once again- time to re-commit and really watch the extra calories going in my body.

I am Vegan for the month of February, so it will be nice to see how I feel and look at the end of February. My goal weight for February 28 is 170.

Today's Workout: Arms Day
5 minute warmup- treadmill x5 minutes
Stretchesx 5 minutes
Arms: Pushups x10, Pullups x10 repeat 3 times
Cardio- 2 minutes
Tri-ceps: Dips, plank, Bi-cep Curls x10 repeat 3 times
Shoulders: Shoulder raise, Squat Row, Shoulder Ups, Chest Flyx10 repeat 3 times
Pushups till failure
Alphabet Abs
Stretches X 5 minutes.

Cardio Day- Get up and move that body

Here is another day to a new week. I love Sundays- as that is my body's day of rest from the previous week of workouts and muscle's being used to their maximum. Love and hate it!

This morning began with my usual 5 minute warm-up and then stretches to get me going. I then did 30 minutes of cardio on the treadmill. Today I walked at a 12 incline and switched to a 3 incline. I did that for the 30 minutes. I usually walked at the 3 incline for 1-2 minutes. I was really dripping with sweat towards the end. It felt wonderful! I then ended with 1 minute of v-sit crunches and then 50 bicycle crunches. My abs were burning at the end. I could hardly do a crunch. I then ended with the superman and stretches.

I feel great! I have decided to go vegetarian for a month. I found a book called "Food is a Wonder Medicine" The power to heal is on your plate. It is based on the New Four Food Groups which are: Grains, Vegetables, Fruits and Legumes. This is all the foods that I have in my food storage, so why not use them. I will have to buy fresh fruits and veggies, but I have all the grains and legumes. I will convert to soy milk and tofu instead of cheese, milk, butter and eggs. I am looking forward to this new change.

"Be all you can Be" and "Become what you used to Be"

Arms Day!

Good Morning,
Today was working out the arms day. Here is my routine. Enjoy!

Warmup- Run 3 minutes on treadmill
Stretches: Lower-back, seated hamstring stretch, straddle stretch(middle, left and right), Right and left hamstring stretch, gluteal stretch.

Arms: Push-ups x10(regular), pull-ups(wide grip)x10, push-ups (wide)x10, pull-ups(close grip)x10, push-up(close)x5, pull-ups(alternate grip)x10

Cardio: Run 3 minutes on treadmill

Triceps: Dips x10, bi-cep curls 7-7-7(blue bands), plank for 30 seconds. Repeat 3 times. The last plank I held for 1 minute.

Shoulders: Blue Bands (golds gym)
Lateral Raise x10, shoulder press x10, squat row x12, chest fly x12- repeat 3 times. Squat row and chest fly I use a black and pink band together.

Abs: V-sit with going side to side for one minute. Bicycle for 30 seconds.

Stretches: Superman x10 on each side, straddle stretches, right and left gluteal stretch, lower back stretch, left and right quad stretch.

Protein Shake: 3 T. protein powder, 1 cup water, 1/2 c. blueberries, 2 scoops fiberwise(melaleuca brand of a metamucil)

Cardio Day

Okay, it is a must for me to do some sort of cardio everyday- Today I chose to do treadmill cardio. Here is my routine:

Warm-up- 5 minutes
Stretches: lower-back stretch, seated hamstring stretch, straddle stretch, left and right straddle stretch, right and left hamstring stretch, gluteal stretch, lower-back stretch, right and left quad stretch, upper body stretch, arm circles, shrugs and neck turns

Cardio: walk/jog on treadmill for 25 minutes.

Cooldown: about 2-5 minutes it depended on how long I was jogging as to how long I need to get my breathing back to normal.

Crunches: 50

Superman: 20

Back to Boot Camp

Good Morning and what a great start to the week. This is the 4th week into the New Year and the future looks bright. I have been trying to stay on track with an exercise routine. Have had a few mishaps, but by the end of the month I should be back to a routine that will have me working out 6 days a week- cardio and strength training, so it should be fun. Here is my routine as of last week.

Monday*Wednesday*Friday

Warm-up- 10 minutes on Treadmill
Stretches: lower back stretch, seated hamstring stretch, straddle stretch, left straddle stretch, right straddle stretch, right hamstring stretch, left hamstring stretch, gluteal stretch.

Arms: Push-ups X10, stretch, Pull-ups X10, stretch, repeat 3 times. ON the last set of pushups I do till failure.

Cardio: 10 minutes on treadmill (running or incline of 12)

Tri-ceps: Dips X10, Plank X30 seconds, BiCep Curls X10, repeat each exercise 3 times. The last plank I hold as long as I can.

Shoulders: These are used with bands
Shoulder Raise X10, Squat Row X10, Shoulder Ups X10, Chest Fly X10- repeat 3 times

Abs: Crunches till failure or V sit till failure

Stretches: Superman, left straddle stretch, right straddle stretch, left gluteal stretch, right gluteal stretch, lower back stretch, left and right quad stretch.

It's over! Drink a protein shake, shower and begin your day! Remember to EAT CLEAN!!!!

It's a New Year w/ new goals and progress

Well as you can see I crashed after November. I continued working with my trainer till Decmember 17th and then I did absolutely nothing. After my big loss in November I didn't follow any eating plan and I gained all my weight back and then some. Yikes. I am a true believer now that a healthy lifestyle is 90% diet and 10% exercise. So, here I go again. I do feel more energized since starting an exercise progam in September and I am stronger. I just need to be more disciplined in the eating area. No more eating cookie dough, pastries, chocolate, cookies, breads and all the other processed stuff out there in which I poison my body with.

Well here it is the actual evidence that I did nothing the last few weeks and that I did nothing in regards to my eating.

Chest - 40 3/8"
Waist - 37 1/2"
Hips - 40 1/2"
Thigh - 23 1/2"
Calve - 15 1/2"
weight- 180.8 (gain of 6 lbs since November 2010)

Exercise- Tae Bo Cardio- 44 minutes

Using a Personal Trainer pays off!

So, if any of you are waivering on if to find a personal trainer- I say "go for it". You will not be dissapointed. My husband did just that back in September and the results are amazing. You get pushed to fatigue and it feels great. Yes, I do feel like I want to die or throw up, which I have by the way- thrown up- not die.

The workouts are hard, but you feel better about yourself and you feel as if you have accomplished something beyond your potential. You push yourself beyond your comfort zone and it feels good.

Our trainer uses no expensive machines. She brings an exercise ball, medicine ball and some strength bands and that is it. We use our own body weight to lose weight- it's true! We do pushups, pullups, lots of core exercises, bench dips, shoulder presses, bicep, tricep curls, core exercises, ab exercises- did I mention core exercises, and lots of wall sits (ouch!). It is all good.

Here is my progress from the last 3 months.

Upper Arm- 11 3/4(sep), 11 1/2(Oct), 11 1/2(Nov)
Chest- 43 (sep), 42 (oct), 40 3/4 (nov)
Waist- 37 1/4 (sep), 36 1/2 (oct), 34 1/2 (nov)******3 inches********
Abd- 41 1/2 (sep), 39 1/4 (oct), 36 1/2 (nov)******5 inches********
Hips- 40 3/4 (sep), 40 3/4 (oct), 40 1/4 (nov)
Thigh- 23 1/2 (sep), 23 1/2 (oct), 23 1/4 (nov)
Calf- 16 (sep), 15 1/2 (oct), 15 1/4 (nov)
weight- 182.8(sep), 184(oct), 174.8 (nov)

I am very pleased with my results. I am working hard to lose another 10 lbs by Christmas.

Sickness continues............

My trainer came by today and I had to tell her the bad news of not being able to work out. My husband told me that he had canceled with her, but I think he just forgot. I told her that we would start again on Monday as I am still sick and in no shape to exercise. She understood and went on her way.

It seems like whenever I start an exercise program I get really sick in the beginning and have to quit because of my illness. This time though I won't give up. Once I am feeling better I will get back on track.

Back in January of 2004- I hired a personal trainer who basically just told us to exercise and got us on a diet plan that worked for her. Once again I got sick and it turned in to pneumonia-plus I had a severe sinus infection and I was sick from January to May. I wasn't allowed outside as the air would bring on my coughing, so I stayed indoors and couldn't do much. We didn't continue with her as she went on to compete in body building and needed all her time to train, so here I am 6 years later trying to get in shape once again. This time is different- because I can see how following a healthy lifestyle brings good benefits.

Here is to healthy eating, healthy habits and a healthy lifestyle!

Sick

Today was supposed to be training day #7, but I have contacted the back to school flu that the kids bring home every year. My husband has told me over and over again to take my vitamins more faithfully. As you can read here- I haven't been that faithfull, so here I am sick and not able to exercise. The first two days of the illness I was in bed- everytime I got up I was dizzy and nauseated. The first day I had a very bad sore throat and I drank lots and lots of water to flush out my system- it seemed to help as the next day my sore throat was gone, but now I have congestion in my nose and that lasted two days and now I am coughing violently. Infact my back and chest are so sore from coughing. Yes, I am humbled now to know that vitamins and minerals are good for us. My husband takes large quantities of Vitamin D and hasn't had a major cold in years. There must be truth to that.

So, training Day#7 didn't happen.