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Tuesday, March 16, 2010

As most of you know, I am a group fitness instructor. I have been since 1999 actually! Currently I teach a regular spin class on Tuesdays over the lunch hour. I'm notorious for teaching fast paced, high energy classes with great music to compliment the ride.

Today's class was just like that: energetic, sweaty and exhausing! At the end of class, I was asked to share my playlist by a woman who is training for "The Ride to Conquer Cancer" in May... I was flattered that she enjoyed the tunes so much so I jumped on the opportunity to help her out with her own personal training.
Here's the playlist I used today (for those of you who are interested):

Warmup: HOT (Play & Win Club Mix) – Inna
Celebrity Status – Marianas Trench
Hard (feat Jeezy) – Rihanna
Naturally – Selena Gomez
Give Him Up – Faber Drive
Morning After Dark (feat Nelly Furtado & SoShy) – Timbaland
TiK ToC – Ke$ha
3 – Britney Spears
Empire state of Mind (feat Alicia Keys) – Jay-Z
Bad Romance – Lady Gaga
Cool Down: Don’t Stop Believing – Journey
Stretches: Time for Miracles (from “2010”) – Adam Lambert

And this was her reply, via email:
"Thanks so much! Honestly that was by far the best class I have been to in quite some time. Music was awesome and I actually was dripping (which I don't usually do). Hopefully my back will cooperate and you will see me in your class more often....when I can actually work hard."

HAHA! She was dripping sweat! LOVE IT!!!
..."DUDE SWEAT", I'm sure! LOL

  Member Comments About This Blog Post:

RUNSTEPHRUN 3/17/2010 4:37PM

    I want to drip sweat in your class!!! tell me WHY I should try spin? I NEVER have taken a class. A good friend of mine is in the process of becoming a spin instructor, and I always find a reason not to go.....I know you can help me understand!

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TRAINER_T 3/17/2010 3:30PM

    emoticon emoticon

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MYLIDDLEDALLAS 3/17/2010 11:50AM

    Thanks for the songs. I was looking for a new playlist for my bike rides!

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TESS6166 3/17/2010 11:23AM

    You totally deserve that complement! Congrats on doing such an awesome class! I used to teach classes, and remember the high that I'd get when someone loved my class.

Thanks also for all of your support!

Your big day will be here soon... how exciting!


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SEEHOLZ 3/17/2010 11:14AM

    I use some of those same songs- Morning after dark is one of the ones that I just played last week...

I'm a big sweater myself, so I totally get it--- I actually feel "worked out" when there is a pool around my bike-LOL- it's gross, but it feels great!

Congrats on the awesome compliment!

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LEANVIXEN 3/17/2010 9:15AM

    Thanks for sharing the playlist! It's always great to find some fast paced and energizing songs. From about... a month after I found your page, I have wished that I lived a little closer to Canada so I could come to one of your classes. Maybe one day! You are hard core and I'd be happy to drip dude sweat. haha

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GREEKSPARK 3/17/2010 12:05AM

  I just searched that song by Timbaland... it is so good! Thank you for this list!

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BIKERCHICK74 3/16/2010 11:49PM


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ZORAHGAIL 3/16/2010 10:03PM


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    LOOOOOOOOOOOOOOOOOOVE it! And, LOVE those songs! They get ya pumpin! You KNOW I know about DUDE SWEAT! Way to RAWK it, guuuuurl~!

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LOVE_2_RUN 3/16/2010 9:09PM

    That's awesome! Great playlist, I listen to a lot of those songs when I run on the treadmill. I have a dance mix I listen to through Pandora.

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VIVA_VICTORIES 3/16/2010 8:50PM

    You must have a real talent for this! I wish I lived in your area so I could attend! =)

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MELTEAGUE 3/16/2010 8:29PM

    I was thinking about your play list when I saw your ipod status., so I am so glad you shared this! awesome!
some great ideas for songs!

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5FRUITSNVEGGIES 3/16/2010 7:53PM

    nice music list...i've always wondered how fitness instructions put together their playlists and if they had to license music or just play what they want

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    I'm sure your spin classes are a sweatfest. The kick one I did with you was just as intense.

Hmm this ride to conquer Cancer sounds like it would be interesting. I was asked last year to do it, but forgot when it was. We should look into that and get the bikes tuned up for it.

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LAVON0673 3/16/2010 6:11PM

    Wow, what a compliment! Wish I could take your class. Thanks for sharing your list, I will have to add some of those songs soon.


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KIMBEROU812 3/16/2010 5:47PM

    That's awesome!! Way to make em' sweat!!

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PRAIRIECROCUS 3/16/2010 5:30PM

    It was very nice to read a blog written by a Fitness Class Instructor !
Your photos show that you are in fine shape !
You earned that by leading all those energetic, sweaty and exhausting
classes !
Good for you !
And your students, too !
Thanks for sharing your Play List with us SparkPeople !
Sure sounds good to me .
Best wishes for continued success.

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Are you dehydrated?

Tuesday, March 16, 2010

I was sent this via email and thougth I'd share the wealth!
Who knew that mild dehydration can slow your metabolism by as much as 3%? To learn more about what staying well hydrated can do for you, read on!

And you know me... emoticon the numbers GEEK emoticon
I'll be weighing myself before and after my SPIN class today, just to see where I stand!

emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Before class weight: 134.0
After class weight: 133.1
After class and after shower weight: 133.0? LOL
Who weighs themselves AFTER their shower? (ME! LOL) And how the heck do you lose weight from it? Maybe gravity changed for a brief minute! LOL

Either way... I'LL TAKE IT! And don't think that I didn't drink any water during my class either... ON THE CONTRARY!! I drank a FULL LITRE during my 50 minute class! AND STILL lost a pound in H2O... CRAZY, isn't it???

  Member Comments About This Blog Post:

CHLOEANGEL7 3/18/2010 3:37PM

  really good to know...I dehydrate quite quickly so if I go for a hard hike or even drink a little bit, it can take me 2 days before my muscles and head tell me I am hydrated again.

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ONMYWAYTOGOAL 3/17/2010 9:16PM

    Good to know. Thanks!

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RUNSTEPHRUN 3/17/2010 4:35PM

    I love that you do all the numbers, FOR me. Cuz I'm lazy and not in the least talented enough to make graphs, or keep record like you! So helpful though!

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    WOW! Great info, Jess!

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1_AMAZING_WOMAN 3/16/2010 3:40PM

    I have diabetes insipidus and thus my kidneys remove excessive amounts of fluid from my body, so I must drink a lot so I don't become severely dehydrated. Still, even with 4 or 5 quarts of water a day I stay mildly dehydrated. I judge what level my dehydration is by gently pulling up on the skin on the back of my hand. How quickly it goes back to it's normal position tells how mildly or severely dehydrated I am. Even the show "The Doctors" recently recommended that as a way of telling. My docs have been having me do it for years, ever since I again landed in the hospital severely dehydrated. Now I can catch it before it gets severe.


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GRANDMACHRIS77 3/16/2010 3:01PM

    I am having a terrible time getting enough water...I forget to do for myself and just skip it. So I am concentrating and working up to 5 glasses a day. Know I need more!

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RENA1965 3/16/2010 1:49PM

    I eat up to 20 oz of vegetables- I have to remember there is alot of fluids in these too. I had to cut back as my bladder and hormone system suffered at night. I did fluids in and out tests for a TVT operation and the gyno- told me not to drink too much.
We are supposed to gear down at night- my water works system went into overdrive when I laid down lol.. I drink when I am thirsty and now can just zombie walk 1-2 times at night without it wrecking my sleep..
I also have a cut off point called 7 pm so two hours to empty my bladder to avoid it damaging my TVT band.. I now tank up in the mornings, empty out before going out on my route and drink when I get home again and stop at 7 pm.. It helps and my bladder is now healed, the head gyno wanted to hear if it helped me since I body build.. I could report 100% successful operation..

Comment edited on: 3/16/2010 1:52:27 PM

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KSTYLEFITNESS 3/16/2010 1:42PM

    Great article! And the 8 glasses a day is way low for me. I need a minimum of 10 and best at about 14. Anything lower than 10, I feel dehydrated. Every BODY is different and people need to understand that.

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BUGGYS 3/16/2010 1:21PM

    Thanks for sharing the article...I sometimes forget to drink my water!

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Overdue Pics and 133.1

Monday, March 15, 2010

My new 'One Tooth' outfit! So cute and both the top and bottoms together were only $105 +tax! (Most pants alone at Lululemon cost that price!!!)

Here are the pearls I plan on wearing with my wedding dress! I plan on remodeling the long strand of pearls into either a 2 or 3 stranded collar! (Yes, I'm a crafty beeetch! LOL) I was thinking I might redo the bracelet too (to make it smaller and remove the navy stones in the middle) but then I got to thinking "something BLUE" ... so I figure I'll keep them! :)

Also, I weighed in today... my lowest in many weeks: 133.1!

SOOOOOO I might hit my goal (132) by my wedding day after all!

  Member Comments About This Blog Post:

FIERCEFIREFLI 3/18/2010 9:04AM

    beautiful, jess! i'm so happy for you!!!!

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ONMYWAYTOGOAL 3/17/2010 9:19PM

    I have no doubt!! You'll meet your goal by the BIG DAY! Love the pearls.......beautiful.

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RUNSTEPHRUN 3/17/2010 4:34PM

    Awww, I love seeing your face. You look so in shape and toned. Your legs are looking great.....Just marvelous! You are a crafty beeznee!

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TRAINER_T 3/17/2010 3:31PM

    emoticonLove it!!!

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MELTEAGUE 3/16/2010 8:31PM

    Ofcourse you will reach your goal! you are one determined LADY!!!
I love pearls!
your hard work is paying off !!! whooo hooo!

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    RAWK! Awesome outfit and fab pearls! You look AMAZING, honey!!!!! You WILL get to goal!!!!

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_FITMAMA 3/16/2010 11:57AM

    You look great Jess and the pearls are beautiful!

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SQUINKLY 3/16/2010 11:39AM

    OMG, you look awesome! You're going to make a beautiful bride! Congratulation on almost hitting your goal, you'll be there in no time!

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JOYINRUNNING08 3/16/2010 11:34AM

    you ARE crafty! Looks great and awesome news on the weigh in! emoticon

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RACHEL_MAC 3/16/2010 11:25AM

    Looking great, good work! Love the pearls, and congrats on hitting your goal EARLY!!! :)

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LOVE_2_RUN 3/16/2010 11:10AM

    Love the workout outfit!! Great work toward reaching your goal.

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JENNY448 3/16/2010 11:06AM

    Fabulous!!! You look great and I love the pearls. I cannot believe the wedding is coming up so quickly already! For sure you'll be at your goal weight, I bet you surpass it! :)

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PRISCILLAE 3/16/2010 11:03AM

    Looking good! Nice job on your weigh in, and I love your pearls! So classy! Less than 2 weeks...can you believe it??

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KELLYFIT4U 3/16/2010 10:54AM

    Love your new workout outfit! Very cute and you look emoticon

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LEANVIXEN 3/16/2010 9:59AM

    Of course you will hit your goal. You're you!!
That outfit is so cute. It's important to feel and look good when we work out. You are a testament to that my friend :-)

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SEEHOLZ 3/16/2010 9:31AM

    Looking great!

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DIVA321 3/16/2010 1:54AM

  U betta work diva !!!!

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5FRUITSNVEGGIES 3/15/2010 11:52PM

    of course you'll hit your goal weight! you're doing awesome!

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LLTS01 3/15/2010 9:31PM


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ZORAHGAIL 3/15/2010 8:56PM

    Love it!

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SAMMYSWEETPEA 3/15/2010 8:41PM

    Isn't it great when things come together?

What is this One Tooth? Are they in Calgary? I think I might need some new stuff too!

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CUBANJELLY 3/15/2010 8:05PM

    Do love it when things work out "just right"! Awesome. Love the pearls w/the blue stone - excellent choice!

I adore your new outfit. I'm such a cheapskate - I saw a shirt in the Title Nine catalog and liked it so much I desperately wanted it. Found one today, close enough, $4. I'm way beyond frugal, I'm cheap!

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THELILMERMAID 3/15/2010 6:18PM

    It is SO great when things work out! Good for you. You will look beautiful on the big day.

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    You are ABSOLUTELY going to be at goal for your big day. Way to go. I'm loving the pearls. That's an adorable One Tooth outfit, but we won't be workout twins; I don't need any colour embellishment on my tops. EVERYTHING is coming together. I hope you are finally having fun.


Comment edited on: 3/15/2010 5:15:40 PM

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VIVA_VICTORIES 3/15/2010 5:04PM

    CUTE workout outfit!!!

Congrats on 133.1, you're so close. You'll look amazing no matter what though.

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LITTLEBUTTON09 3/15/2010 5:01PM

    You look great!! I dont look like you do at 133 lol I hate being short ;)

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KSTYLEFITNESS 3/15/2010 4:59PM

    Your waist is so tiny!! You are going to be one hot bride.

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    Awesome work! I knew you would make your goal.

Glad you went with pearls, where did you get them from?? or did you have them on hand already?

I should be good for this saturday if you want to do a fitting. The ear thing is starting to lift now.. I can semi hear now.. I think I plugged it up good when I sneezed on friday.

Love the outfit!! I need to check out this place, soon!

Comment edited on: 3/15/2010 4:58:23 PM

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BECKIWO 3/15/2010 4:52PM

    Congratulations! You are going to be beautiful bride! You look great - have a memorable day!

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FITCHICK421 3/15/2010 4:52PM

    I think your pearls will look great. Love the new photos.

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Sunday, March 14, 2010

Here is a quick picture of my new shoes; Sketchers: Pastellics! I freaking LOVE them!!! They are not only functional (light weight and fit my foot like a glove) but they are so freaking CUTE!!!
I originally thought Sketchers were nothing more then a cute shoe... but I decided to give them a try in the gym and was quite pleasantly surprised how GREAT they are as trainers too!

Recently on my shopping trip I bought a couple pairs of fitness Sketchers (feather light: D'lites), as well as another pair for walking to work. (Which, I might add, I paid the same price for ALL 3 PAIRS of shoes that I would for 1 pair of "running shoes" at the Running room!) I am SO GLAD I did because these shoes are the best things I've worn at the gym in ages! (My Nikes are really worn out and tired and my NewBalance trainers have never been very comfortable for my flat feet!)

I would not wear these shoes running though. So, when I went running on Saturday morning, I decided to try wearing an old pair of Nike's (Nike Air) that I have used for working out BACK IN THE DAY! (They have a new insole in them!) I figured they would be a better running shoe then my Nike SHOX which currently always cause me pain when I run.

Well, I can't say that I was totally wrong... but I did have knee pain at about 12 minutes in (right knee). (Since I walk for the first 2 minutes of my run, that's only after 10 minutes of running. BOO!) So, I guess I still REALLY need a few chiropractic adjustments to get my body in shape for running again. This week, I'll plan at least 2 visits (maybe 3... I do plan on running in the AM again starting this week since daylight savings time has finally arrived! Hellooo sunshine!)


I also found this store called "One Tooth" which sells clothes similar to LuluLemon except it's a little different style and the pants are HALF the price! So I splurged on a few new outfits... which I'll try to take pics of for you soon! The pants are too long so I need to wash them before I hem them!

  Member Comments About This Blog Post:

SM-ARTGIRL 3/17/2010 9:44PM

    Always gives a boost to my fitness routine when I buy new gear!
I had a few years of painful knees Fitgirl - tried sports therapists, physios, doctors, various strengthening & fitness routines- you name it- BUT what worked for me was Osteopathy.
I am running again, taking it slowly, but running after 5 year hiatus and it feels SO GOOD!

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SUZBFIT 3/15/2010 3:31PM

    Cute shoes! I love my casual Sketchers for everyday wear but I have never really thought about training in a pair. Like you, I wouldn't want to run in them though. New shoes are fun, I just got a new pair of Nike Pegasus yesterday for running. They are my fave and only about $70!!

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    I was under the impression that they were "cutesy" shoes, too! RAWK, on finding them! YEESSSSSSSS! Work it, OUUUUUT! Yes, you MUST post pics of your new finds from your shopping spreeeeeeee!!!!

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KELLYFIT4U 3/15/2010 1:30PM

    Cute shoes. It's a great feeling when you find things half the price. Can't wait to see pics!

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TRAINER_T 3/15/2010 12:43PM


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5FRUITSNVEGGIES 3/15/2010 12:25PM

    cute sneakers!

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SEEHOLZ 3/15/2010 9:10AM

    What type of shoe you wear makes the biggest difference! Glad the old runners were better!

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CUBANJELLY 3/15/2010 8:32AM

    Cute shoes! Don't you just love a new store with great deals! I got my Title Nine catalog and I just wish I could get some new stuff! I did get a new pair of capri's yesterday (for running) at Target - kind of like my old pair - except these fit...


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_FITMAMA 3/15/2010 7:59AM

    Love Skechers!

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    Where is this one tooth? I need more pants for the gym as well.

I always thought sketchers were just for show, no function to them at all.. I guess I was wrong.

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    We have a One Tooth here, too. I LOVE my shorts! I haven't bought anything else yet, but I'll go back for a top to match, I think. Thanks for saying the Sketchers aren't for running. I really need new running shoes, too. Going back to the chiropractor is a good idea for both of us, I think.


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MELNAEGELI 3/14/2010 4:18PM

    I love Skechers for walking or training. I used to wear them for running but now I swear by Asics Gels for running (I was amazed at how much better my time was with the Asics because they're so much lighter).

Can't wait to see the new outfit
(and the wedding pictures...under 2 weeks!)

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    They are cute. I'm very happy with my new Avimotion toning sneakers because they are VERY comfortable. You don't need to buy toning sneakers girl, you're incredible looking!

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MELTEAGUE 3/14/2010 3:27PM

    The new shoes look really good! bet they feel great too !
have a good week.....

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ROSEAGG16 3/14/2010 3:24PM

    I am sooooo close to buying some sketchers. Have two friends with them and they love them...and now your post....I might be about to do it after my daughter visits next week. Thanks.

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Birthday Cake Weekends FINALLY caught up to me!

Thursday, March 11, 2010

For the past 3 week ends (since Valentine's day!) I've been eating either a slice of birthday cake (which I've frozen from Collin's Birthday Cake *BTW... my mother in law makes THE BEST birthday cake!) or a single Crave cupcake (which I got from Collin for Valentine's Day! Just what I wanted/ er... NEEDED, right?)

Everything was going great, until this past weekend!
We took a road trip to Edmonton to attend my BFF's son's Birthday party! (He turned ONE years old... I felt FLATTERED that she even thought of me to send me an invitation!) And I figured "I've been indulging in cake for the past 2 weekends, how will this be any different?"
"How?" I ask... Well, when there are 7 kids under 5 years old running around and there are no set meal times... a girl has got to eat SOMETHING! My BFF decided to make her son his cake... OMG, it was divine! (and I'm a birthday cake connoisseur! LOL) So I ate 2 peices!
But it was SOOO GOOD! There were even sugar cookies surrounding the cake to make it look like a crown! Check it out!

SOOOO.... needless to say, I ended up going way overboard on the food that day... and then the next day, I ate a half a tub of sour dinosaurs candies!
WTF? you may ask! ... well, that day we went to visit Collin's ailing father. And like a dummy, I had not packed any meals to take with me! I get pretty hungry every 2 or 3 hours and by lunch time, I was FAMISHED! Those dinosaurs didn't stand a chance with me and my hunger, but luckily Collin saw what I was doing and asked me to go get some lunch! I went and got a Wendy's taco salad. (I love them without the sour cream or dressing... just chili, cheese, a few taco chips and lettuce. YUM!)

emoticon NUMBERS GEEK ALERT: emoticon
here's the plot of my weight over the past 3 months... as you can see, the last week has thrown me off track slightly (circled in cyan) even though I had a pretty decent weighin today. (134.4)

My wedding goal weight (I'm loosely using this number as my "carrot" so to speak) is 132.

Moral of this story...

  Member Comments About This Blog Post:

TRAINER_T 3/15/2010 12:45PM

    Sugar is my evil nemisis! emoticonNone for me either vaca is in 8 weeks, on the beach YIKES!

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    It is okay, Jess. You are going to make that goal for the wedding!!!! I mean, how could you pass on awesome cake?!! Seriously!!!! This is still another example of how planning is really key in clean eating~

You can do this, babes!!!!!!! We are all human, so just get back on that horse and ride off into the sunset of your FABULOUS wedding day! (That was sooooo cheesy, eh?! LMAO!!!!) You know what I mean!!!!

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SKILL133 3/12/2010 4:21PM

    That Wedding Cake is going to taste OH SO GOOD!!!!

That's quite the weight tracker.......

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LLTS01 3/12/2010 3:37PM

    REading your blog made me hungry.

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LEANVIXEN 3/12/2010 1:55PM

    Oh you little numbers geek. I love you! Fortunately I'm not a big cake person. Unfortunately, ice cream is my vice and it is much easier to come by (for me).

It's great that Collin noticed what was happening and had you get lunch. Sometimes when that hunger monster surfaces it's hard to think rationally. Just remember, if you wait until your wedding day to have cake again it will taste that much better! I can't believe it's so close. You must be so excited :-)

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RUNSTEPHRUN 3/12/2010 12:35PM

    You can say 'NO' to cake, you CAN!!! Just remind yourself that it's not forever, just for a period of time, for a purpose!

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KELLYFIT4U 3/12/2010 10:47AM

    How could you resist that cake, that is too cute. I love the pictures, you look good girl! Happy and beautiful was that after the cake?!?! emoticon

Comment edited on: 3/12/2010 10:47:11 AM

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ONMYWAYTOGOAL 3/11/2010 9:59PM

    Cake is tough to pass up=especially birthday cake, but you can do it. You're awesome!!!

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SAMMYSWEETPEA 3/11/2010 8:36PM

    I think you've got excellent self control. I've never met a cake that made it anywhere close to a freezer! For me the easiest way to deal with temptation is to eat it quickly. lol

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    You did just fine before your cake frenzy WITHOUT IT!!! Hang in there your wedding is RIGHT AROUND THE CORNER eek!

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RUN_LIFT_EAT 3/11/2010 6:07PM

    It is just one weekend, it ain't no thang! And thankfully you look great, so anything else is just gravy :).

How is the cake coming that the friend is giving to you? Have you heard any updates?

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    My Wendy's trick is to get a small salad and dump a chili on top of it. Its soooo good and its soooo healthy, too. What flavour will your wedding cake be?

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KSTYLEFITNESS 3/11/2010 5:18PM

    Not a big cake fan, but if it is around, I think I would overindulge as well. That's why it is for birthdays and celebrations, not like we eat it every day, right? Not even every week...well, for you lately, I guess that has been the case. I say enjoy in modeeration...but you already know that.

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MRSSHANNONC1970 3/11/2010 5:11PM

    Make sure you get wedding cake! Mine was the best and they saved us some and for what I paid for that cake, I was glad they did!

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5FRUITSNVEGGIES 3/11/2010 5:02PM

    so where did you plot your weight numbers?-i'm a geek for graphs and numbers too!--my degree is in biology....

LOVE cake...that's what i was eating and justifying to myself a few weeks before i joined spark....but i kicked my habit and now only eat at super special occassions...

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VIVA_VICTORIES 3/11/2010 4:43PM

    I LOVE cake too!!!! I froze the remaining wedding cake we had, thinking it would make me eat it slowly. NO, I figured out the perfect setting on the microwave to get it eatin' ready! I'm glad it's gone, but man, it was good!

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    white flour I tell ya, it's the devil!! It does the same thing to me.. But really you are not that far off from your goal.. I think we need to schedule a fitting to see how it is now. That was over a month ago that we did the fitting.. You will look smashing no matter what!

Rush this sat?

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MELTEAGUE 3/11/2010 4:16PM

    Birthday cake is very tricky , it jumps onto your plate without you looking! lol

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SEEHOLZ 3/11/2010 4:01PM

    I'm not a cake lover---- so I can't relate. I think it's the European in me. I mean, when I go "home" we stop at the most devine torte place and they have crazily divine hand made torts.It's like you can't eat more than 1 slice, as you can imagine all the hard work it took to make it... we used to eat a slice every Sunday- Sunday was cake day and we'd go and pick out our slice ( if my Mom didn't make an apple torte or something). Admittedly, I've had some awesome wedding cake at some of the weddings I attended and some really, really crappy one- at my dearest friend's wedding - of all weddings. What can I say- I'm a cake snob-LOL!
Despite the cake ordeal, you're still going strong-- you got these last few weeks down.. GO JESS!

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SEPPIESUSAN 3/11/2010 3:48PM

    I didn't even get to eat my wedding cake! I had the one taste during the cutting ceremony, but by the time I got to my seat they'd taken it away! The top tier is in my parents' freezer right now and just thinking about (and reading this blog) makes me crave cake......I looooooooove frosting...but I wouldn't be able to stop at one slice. That's why it's in my parents' freezer and not mine!!

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