Showing posts with label hit. Show all posts
Showing posts with label hit. Show all posts

Friday, February 24, 2017

My Facebook Author Page Hit 400 Likes!

My Facebook Author Page Hit 400 Likes!


On Hitting 400 Likes...

First, Please share the Ears for Emily link below and help spread the word. It kills me to think of something as paltry as money being the only thing stopping this baby from getting the operations she needs. Even if you just PayPal a few of the loose dollars sitting in your account its something...

On another note. My Facebook Author page broke 400 Likes today. Been thinking of something special to do when that happened and I think I might have an idea. Should be fun. 

I should really go to bed now. Havent been feeling well the past few days but Ive had a lot to do and there is more yet to come. I need to clear the slate and finish up Tiny Dragons 2. Its so close to being done its not funny. After that, Grendel 4. GU4 is already written in my head, and when it comes out, it will blow your mind. Its funny but youd think that because Im the author, nothing surprises me about my own story. Quite the contrary. Its like Im sitting in front of the roller coaster and have the first view of exactly how insane this ride is about to get. 

There will be blood, sweat and tears before this first storyline is done, my friends. And thats just what will leak out of me while I write it. 

I know a guy whose a much more successful author than I am, and has been doing it a lot longer. I really respect him and hes been a sort of guru to me about independent publishing and always made time for me when I was just starting out. He was the first person I know to quit a regular job and go full-time Kindle author. 

But he never raises his voice about anything except his own work. 

No cries out against injustice, no attempts to motivate his audience to do something important, no use of his prominent position to do anything except tell you how awesome his life is. 

I might not have his success but I can honestly say I wouldnt want it if it meant not using my voice to say what I believe. My work, be it in my most sophisticated novels or simplest email response to a kind reader, is from the heart. 

If you read my work, you know me. You know where I stand, and why I stand there. Id like to take a second to thank you for standing there with me. 

I love every single one of you. 

Thank you for giving volume to my voice. I hope you have or find a way or a thing that you are committed to enough to give volume to your own. 

Any of you whove gotten an Authorgraph from me know I always sign them "Truly Yours." Its because I truly am, and I always will be. 

Truly Yours, 

B.


http://cp.mcafee.com/d/FZsS83hJ5yUVVMsMehdTdETKYYOCYMUrhLtVVBBZd4SzuXPParP0USzuXPPbbWoUSgFoDHHLN1hzoNB0zeI5Ae00CP6Nza16tob8s01dKIq_LILZvxOb3Pb7nKnjKyPObdS3hPtPBHFShjlhhsVkffGhBrwqrhdECXYyUqenAkmkXL6XCM0hqHtJza17BYlZ2lJfbKJMgzIGv7fSd2XJoB_lAumNZUsYMr4qm9JDP56rwEDmoDOVIs-Oqejob6Azh0dr6xEw5WNd40QH8YIrhudKe7i6cm9


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Tuesday, February 7, 2017

My Weekly Training and Nutrition Plan Progress Pictures I hit the 50 pound loss!

My Weekly Training and Nutrition Plan Progress Pictures I hit the 50 pound loss!



The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Two nights a week I have "treat" meals - whatever I choose. They are usually Saturday and Sunday night, but it does vary. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sundays. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that.  I also do this to save money. I live alone so I cant really cook tons of different things during the week because its too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. You can read here for meal prep ideas!

Total down (since 11/25/13):  50 pounds!
I normally only weigh on Friday mornings because it is only necessary to weigh once a week. However, I did today as well, because as of Friday, I was at a 49 pound loss and I worked my butt off to finally reach 50!



Meal 1 (7:15 AM)


Meal 2 (10:30 AM)
1 pack of Kays Natural protein chips and fresh grapes


Meal 3 (1:15 PM)


Meal 4 (4 PM) - [Pre-workout]
1 Quest Bar and an apple


Gym: 5-6:15(30)

Meal 5 (6:30 PM) [Post workout]
1 cup of Light and Fit 80 calorie greek yogurt with fresh strawberries and chia seeds



Meal 6 (8:30 PM)
Turkey meatloaf with fresh asparagus, and made from scratch mashed sweet potatoes


Bed time: 11 PM
-  -  -  -  -  -  -  -  -  -

Sunday: (Hiking) - done!
13 miles of hiking at Crowders Mountain 


Monday: (Weights) - done!
-30 minutes of cardio: StairMill ( HIIT: 150 SPM for my work and 60 SPM at rest. Work is 60 seconds, rest is 90 seconds)
-Weight Circuit:
   -Shoulders: Seated lateral raise machine, 50 pounds: 3 x 15
   -Back: Lateral pull down machine, 75 pounds: 3 x 15
   -Biceps: Standing bicep curls, 15 pounds: 3 x 15
   -Chest: Lying chest press with dumbbells, 22.5 pounds: 3 x 15
   -Triceps: Tricep kickbacks with dumbbells, 12.5 pounds: 3 x 15
    Sample workout
-15 minutes cardio: Elliptical (Incline 9, Resistance 10)


Tuesday: (Core)
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-20 minutes cardio: Elliptical (Incline 9, Resistance 10)
- 3 sets of 45 second planks
- 3 sets of "Russian Twists" with a 10 pound weight plate
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of  10 elevated leg crunches
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)

Wednesday: (Weights)
-20 minutes of cardio: StairMill ( HIIT: 150 SPM for my work and 60 SPM at rest. Work is 60 seconds, rest is 90 seconds)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
-Weight Circuit:
   -Shoulders: 3 x 15
   -Back: 3 x 15
   -Biceps: 3 x 15
   -Chest: 3 x 15
   -Triceps: 3 x 15
    Sample workout
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Thursday: (Core)
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-20 minutes cardio: Elliptical (Incline 9, Resistance 10)
- 3 sets of 45 second planks
- 3 sets of "Russian Twists" with a 10 pound weight plate
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of  10 elevated leg crunches
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)

Friday: (Legs)
-20 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Leg Workout:
   -Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)
   - Leg Extension (3 x 15, 50 pounds)
   - Leg Curl (3 x 15, 110 pounds)
   - Leg Press (3 x 15, 270 pounds)
-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)
-Hard, long Stretch

Saturday: (Rest)



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