Day 9 Have a Glass of Wine!

Yes I said it! Don’t over do it but a glass of wine with dinner would be great! Preferably a RED, better for you and less processed.

Monday Mantra: Make today ridiculously amazing.

You are priority! Make that happen and make it happen NOW!

In order for you to take priority over your life, you must look at your life and ask yourself what you are doing everyday to make your life better?! Remember everyday represents 1% in bettering yourself. So by now we are bettering our self by making our life priority and PAYING ATTENTION to what we put IN our body, where we put ourselves (our environment) and how we think of ourselves—at total of 9%. It doesn’t have to happen as slow at 1% a day in your mind. In fact you can fast forward progress by making yourself aware of your daily activity and in about 10-15 days you can set yourself to a good routine. This may all be gibberish but all I’m trying tell you is…your important and pay attention to your surroundings EVERYDAY and guess what? YOUR IN CONTROL!!!


I woke up early this morning and jogged 2 miles.

Later today I am:

2 mile jog

100 Meter sprints (8 reps)



Workout provided by CrossfitRuston here.


1. 30 russian KBS 53/35, 10 neck circles, 10 hand/arm circles (fwd/bkwd), 10 hip circles, 10 knee/ankle circles (L/R), SMR top down around scapula 1” each side, Hip opener x 2, SMR psoas, SMR plantar fascia/calves.

2. OTM 14

Odd: Inversion practice HS walks, HSPU, Freestanding hspu
Even: 3x tall snatches (light weight)

Prior to run: Practice ball of foot hop drill x 3, low lunge 10R/L x 3

3.O2m x 7

200m sprint
*If you time out, rest next interval
*C: if you time out, count a penalty. Each penalty costs a 50 calories AFAP on Airdyne, paid after WOD



Pumpkin Protein Cheesecake Mousse


1 cup low-fat or fat-free cottage cheese
1/2 cup pumpkin puree
1/4 cup milk of choice
1 tbs sugar-free instant butterscotch (or vanilla) dry pudding mix
1/2 tsp pumpkin pie spice
1/2 tsp cinnamon
3-6 packets stevia, or to taste (or sweetener of choice to taste)

Optional toppings:
light whip cream


  1. Place everything in a blender, and blend until smooth. Serve immediately or cover and place in the refrigerator until chilled — at least one hour. Top with light whip cream and/or crushed gingersnap cookies if desired!

Healthy Pumpkin Desserts just in time for Fall! YUM!


exercise and nutrition | Fitness, Nutrition and Healthy Recipes



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