It’s hard to believe that tomorrow morning we’ll start moving into our new home and by 3PM on Sunday we’ll be completely moved over.

I’m excited to organize the kitchen (I’ve already moved our glasses over), decorate our rooms, start to create a list of things we want to buy (like a new couch), grocery shop for one household, and to get into a healthier routine.  It’s such an exciting time, a time I really want to treasure.

To be honest, my nerves and stress level have been getting the best of me this week.  I was sick to my stomach on Tuesday and again yesterday, but I really think it is related to stress.  As y’all shared yesterday, finishing up the move will be a great feat and will definitely help to reduce my stress level.  I hate it when stress takes over my body like this, but hopefully I’ll get out of this funk soon (like today!).  I’m thinking a lunch time sweat session will help, so that’s just what I’m going to do!

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So who’s ready for another giveaway?  This week I was able to try the new LUNA fiber bars and I wanted to give one of you a chance to win your own 12-count box (flavor of your choice).

Each 40g LUNA Fiber bar has 110-120 calories with 7 grams of fiber, along with essential nutrients women need. It is high in calcium and folic acid, and is a good source of vitamin D, iron, and antioxidants (vitamins A, C and E). Each bar has 1-2g of protein, 3-4g of fat and 11g of sugar depending on the flavor.

My favorite flavor was the vanilla blueberry.  The crust is hearty and slightly sweet with a delicious blueberry center.  The vanilla blueberry and chocolate raspberry are vegan, which is awesome for my vegan readers out there.   Although the peanut butter strawberry bar contains nuts, it is an interesting and tasty bar.

Luna Fiber is not a meal replacement bar but it does make for a great snack or a quick grab post workout.  With 7 grams of fiber, it will leave you feeling full longer and satisfied until your next meal.

To enter the giveaway, you MUST leave a comment about which flavor you would choose if you won.  In addition, please share with me your favorite go-to snack.  This will enter you in for a chance to win today’s giveaway item.

To earn extra entries you can “like” Coffee, Cake and Cardio on Facebook  and/or tweet about the giveaway (@coffeeckecardio).  Once you have liked my facebook page and/or have tweeted about the giveaway, please leave a comment at the bottom of this blog post saying you have done so.

I’ll choose a winner on Monday.

Week 7 Results

Heaviest weight (Fall 2006) – 261 pounds

Body Revolution starting weight – 229.4 pounds

Week 6 weight (May 1, 2012) – 227.4 pounds

Today’s weight (May 15, 2012) –    228.0 pounds

Week 6 results –   Gained .6 pounds

Total Weight Loss on Body Revolution – 1.4 pounds

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To be honest, I’ve been in somewhat of a funk these past two weeks.  I am not surprised by the gain last week, as my schedule, routine, and diet have been shaken up by the craziness that is the build up to the wedding.  It’s tough not losing pounds, but as I’ve shared over the past 7 weeks, I am definitely losing inches on the Body Revolution program!  I just have to stick with it, keep working hard, and watch my food intake.

This week I created a more structured plan, which has been going very well.  It has been tough living out of boxes but in 3 days Neal and I will both be settled into our new home, which will make a world of difference.  In addition to creating structure this week, I also finished reading Weight Loss Boss, which I shared about yesterday, and that has really impacted my thoughts about weight loss and my journey.

Of the 5 keys to weight loss, portion size is the one that I am really trying to focus on and make changes to.  On Tuesday night, my dear friend Katy made us taco salads, which to me exemplified portion control while still eating a tasty dinner!

For the taco shell, Katy molded two Flatout flatbreads over empty tin cans.  She then baked them at 400 degrees until toasty.  The flatbread worked perfectly and created a perfect bowl for our taco salads.

Katy had a variety of toppings including ground turkey, spinach, corn, guacamole, refried beans, taco sauce, and fat free greek yogurt.

It was such an easy dinner to make and one I will definitely have to make for Neal some time.

Neal and I have also had lots on the to do list this week, so I’ve tried to fit my workouts in here and there.  Last night we took our first dance lessons, which was a blast.  The waltz is definitely my favorite dance and I loved being able to waltz with my honey.

Afterwards we ran into Whole Foods for dinner and I made a little salad from the salad bar.

I wasn’t too hungry but I’m glad I made healthy choices.

Today is another day and I hope to make it a successful one!  I started out the day with an iced coffee from Buzz Bakery and then had oatmeal with almonds and a banana when I got to work. For lunch I had romaine lettuce, a packet of tuna, light raspberry vinaigrette, and a chobani on the side.

After work I plan to do Body Revolution workout 7, Tone It Up Bikini Abs and/or Beach Bum.  Tonight Neal and I are having turkey burgers, yum, which will give me the protein I need to round out the day.

I hope y’all are having a wonderful Thursday and are staying motivated!

What helps you to keep your head in the game when you’re feeling discouraged?

Over the past week I’ve been reading David Kirchhoff’s new book Weight Loss Boss. As the CEO of Weight Watchers International, I was excited to read his story, to hear his take on Weight Watchers, and understand why this weight loss book was different from the other weight loss books I had read.

Within the first couple of pages, I knew I was going to love this book.  David did not share anything new but the way he shared his story, the story of others, and gave advice sucked me in!  In his introduction, David shared the five keys to weight loss…

1. Eat vegetables, fruits, lean proteins, whole grains, and low-fat dairy
2. Avoid junk food
3. Watch portion size
4. Exercise daily
5. Repeat

As David says, “The challenging part is hitting all five — Forever.”  At different times in my life I have hit a number of these keys but in order to lose weight and maintain my weight loss I had to have all five line up, just as David shared.  In his book, David talks a lot about how one’s environment affects their ability to lose weight.  I am a firm believer that controlling one’s environment is key in losing weight and maintaining weight loss.  The moment one’s environment changes, our body adjusts to those changes, and sometimes that equates to weight gain.  When I lived in Vermont, I truly lived in an ideal environment!

I lived in a small town, worked in an athletic department, worked out almost every day, and changed my diet completely.  I truly attribute losing 50 pounds to being in Vermont at that point in my life.  Since moving back to DC my environment has changed a ton!  Life in DC is crazy, non-stop, and consists of lots of variables.  Life was simpler in Vermont and I miss that.  So what can I do to turn things around?  How can I change my environment to make it more conducive for weight loss? (I’m going to think about this more and share it with y’all in the upcoming week).

David’s journey is interesting but one I can definitely relate to!  David lost weight but then plateaued for about 7 years, fluctuating between the same 20 pounds.  Boy oh boy can I relate to that!  David shares that, “I was not yet fully committed to living a healthy life…every time I put the tracker away and start[ed] trusting my instincts, I got into trouble”.

The past 5 years have been exactly that for me.  I might do really well with one or two of the keys to weight loss but then I’m goofing up on the other keys to weight loss.  I know some people say “it isn’t that difficult.  Just eat healthy foods, eat less food, and exercise more”.  I get that, I really do, but for me it has been a true battle.  Weight Loss Boss really helped me in understanding the battle people can go through and the steps you need to take to make the final jump into weight loss and maintenance.

There were many parts of the book that I loved, but my favorite was the chapter in which David breaks down his meals.  There are always ways to improve your meals and seeing David’s breakdown of this was incredibly helpful for me.   Lets take my breakfast for instance.   With each breakfast, I need to look for ways to improve it…

Ashley’s Better Breakfasts

1.0 (current breakfast) – High Fiber Quaker oatmeal, 1/4 cup sliced almonds, 1 large banana, 1 cup of coffee, and 2 TBSP fat free half and half.

2.0 – Quaker Weight Control oatmeal, 1/8 cup of sliced almonds, strawberries, 1 medium banana, and 1 cup of coffee with almond milk.

3.0 – Quaker Weight Control oatmeal, mixed berries, fat free yogurt, and 1 cup of green tea.

4.0 (The best breakfast for me)- Steel Cut oatmeal, mixed berries, fat free Greek yogurt, and 1 cup of green tea.

I am doing the same thing with lunch and dinner, seeing how I can make little changes to improve my meals and the calories I am consuming.

Weight Loss Boss is a fantastic book and I would highly recommend it, even if you’re never joined Weight Watchers.  Although David brings up Weight Watchers, the book is not about Weight Watchers but rather about his own journey.  One top of diet, David talked about bad habits, exercise, and maintenance.

I appreciate all that David shared through his book.  It gave me lots to think about and plenty to change.

I’m really looking forward to creating meal plans together, grocery shopping together, and trying out new recipes.  As last week was all over the place, I decided to plan out my meals this week in order to create a little bit of structure.

I am also eager to get back on track with my workouts.  Last week wasn’t bad but my schedule was all over the place and I want to become more consistent again.  If you haven’t seen it before, I would definitely check out Tone It Up (TIU)!  Every Monday they put out a weekly plan which is SO motivating!  #MotivationMonday  Here’s my weekly plan…

With my meals and workouts planned out, it should be a more consistent week than last week.  Yes, things get thrown into the mix sometimes, like missing my 5:45AM alarm this morning, but you just have to readjust and go after your goals!

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So do any of y’all watch Next Food Network Star?  Neal and I watched the season premiere last night, which was fantastic!  The show is quite different this season, as contestants are split into teams instead of competing in one large group.  You have Team Bobby Flay, Team Alton Brown, and Team Giada De Laurentiis.  Neal is #TeamBobby and I’m #TeamGiada.  The highlight of my evening though was getting a reply from Giada!! AHHH!!

I was seriously sweating profusely after getting that tweet!  It made my day!

Well I hope y’all have a fantastic Monday!  Remember, “Today is the tomorrow you worried about yesterday” so make a plan and turn things around!

(source)

Saturday started out with homemade smoothie for Neal and I.  I combined pineapple, cherries, mango, and coconut water.

After moving a few thing, I headed over to Alfred Angelos to meet up with my junior bridesmaids, flower girl, and ring bearer.  The girls looked absolutely adorable in their dresses and I can’t wait to see them all dressed up on my wedding day.  An iced coffee from Dunkin Donuts accompanied me to the dress fitting, yummy!

After a few more hours of moving stuff, my Aunt Danielle met up with me for a sushi date.  My aunt potty trained me and is truly like a second mother to me.  Having lunch with her the day before Mother’s Day was the perfect treat.

We went to Momo’s in Old Town Alexandria, one of my favorites!  We ordered a number of rolls and shared them.  The okra roll is still my favorite!

We also shared a scoop of green tea iced cream, which was divine.

While walking through Old Town we came upon a number of beautiful rose bushes.  How beautiful are these?

Thank you Aunt Danielle for the wonderful afternoon.  Can’t wait to see you next weekend!

Saturday night Neal and I watched game 7 of the NHL playoffs (CAPS vs. Rangers) but I decided to make the game into a workout opportunity.  This past week was anything but routine, so I missed a number of workouts.  Workout out during the 3 hour game was AWESOME!!

By the end of the game I had held plank for 1 minute 5 times, did 45 pushups, did a TON of squats (I did about 50 squats every commercial break) and did crunches for about 6 minutes.  It was a fantastic workout and I fell asleep about 15 minutes after the game ended.  I was pooped.

If you haven’t done this before, I highly recommend turning TV shows or games into a workout.  If you’re sitting in front of the TV anyways, why don’t do a workout at the same time?

Today Neal and I moved a few things to our new apartment, went to our flower girl’s lacrosse game, and then sold a few more thing in our apartment.  It’s hard to believe that one week from today Neal and I will be living together.  AHH!!! So exciting.  I can’t wait to start planning out our meals together, working out together, and having a shorter commute!  Happy days!

Be sure to check out my weekly plan tomorrow.  Enjoy the rest of your weekend!

Katy — “Commented on your Facebook post! My fingers are crossed – I’m SO addicted to skim iced chai teas from Starbucks right now!! ” Katy, I hope you enjoy the gift card and those iced chai tea lattes!  Thank you all for reading Coffee, Cake and Cardio and for entering the giveaway!  I am going to have another giveaway next week, so be on the look out… this one is AWESOME!

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Last night I attended an etiquette dinner downtown DC at Zola, in a room above the Spy Museum.  The protocol expert was fantastic and I loved being able to learn from her.  The dinner started out with an etiquette quiz and I was pretty surprised by some of the answers.

Did you know that when dining American Style you may cut up to 3 pieces of meat at a time?  Or that you should wear your name badge on your right shoulder, not on your left as most people do?  Lots of fun etiquette tips out there!

The menu at Zola was pre-set and was pretty good.  The steak was incredibly fatty but the dessert was awesome!

Nothing better than warm chocolate cake with espresso ice cream!

If you’ve never taken an etiquette class, I highly recommend it.  You’ll learn a lot and it can make a big difference in your job search, interviews, and business meetings.

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This is Neal’s and my last weekend in our current apartments (YAY) so I’ll be spending most of the weekend packing, cleaning, watching baseball and hockey, and prepping for the week ahead.  I am incredibly excited about tomorrow morning as I’ll be going to spin, meeting up with my junior bridesmaids and flower girl for their dress fittings, and then hanging out with my Aunt Danielle.  Can’t think of a better way to start the weekend!

I hope y’all are a wonderful Friday and make the most of the weekend ahead.

Wearing a deodorant that keeps me dry and smells good is very important to me, but to be honest, I’ve never really thought about my underarm skin health/appearance.  A few weeks ago, DailyBuzz Healthy Living contacted me and asked me to try out two new Dove deodorants.  I love Dove, always have, so I was pretty excited to try out their new deodorants.  The New Dove Clear Tone Deodorant “visibly reduces dark marks and evens tone with regular use over time, while providing 24-hour odor and wetness protection.”

I have used these two deodorants this past week and can definitely tell a difference in the condition of my skin.  My underarms feel smooth and I love the smell of both deodorants.  For me personally though, I quickly learned that I had to use the Clinical Protection Deodorant.

Although the regular Clear Tone Deodorant left my skin feeling smooth, it did not keep me dry and I quickly determined that I needed to switch over to the Clinical Protection Clear Tone Deodorant.

As I’ve shared before, I hate shaving.  I’ve just never been a girl who made it part of her daily routine and I don’t know if I ever will.  I do however shave my armpits quite often and have a few tips for y’all as you enter the summer months.

1. Use warm water when shaving.  It’s best to shave your underarms after you’ve showered or towards the end of your shower that way your underarm skin has time to warm up and soften.
2. Use a shaving cream or lotion when shaving.  Placing the razor directly on your skin WILL CAUSE BUMPS (razor burn).
3. Invest in a good razor.  I LOVE my razor and learned quickly that it was worth the extra dollars.
4. When shaving your underarms, shave in different directions.  The tip that was given to me was to shave as if you’re drawing an asterisk (if that makes any sense). Underarm hair grows in different directions, so it’s best to save down, up, and at different angles.  This has definitely made a difference for me.
5. Try out the new Dove Clear Tone Deodorant, honestly! I can feel how it has improved the smoothness of my underarms and am excited to see how my underarm skin changes with use.  It’s kinda fun to think that my deodorant is making my skin healthier.
6. My last tip, which has nothing to do with shaving, is to keep a spare stick of deodorant either in your desk at work or in your car.  Trust me, you’ll thank me on those days you forget to put deodorant on!
7. One last thing… enjoy your sexy armpits this summer!  Dare to be bare and to show some skin!

What is your tip for having sexy and smooth skin?  Do you have any shaving tips?

**As part of the DailyBuzz Healthy Living Program, I received free Clear Tone Deodorant and a $150 stipend from Dove. However, my opinions are entirely my own! — Ashley

To enter the giveaway you must “like” Coffee, Cake and Cardio on Facebook and answer today’s question on my facebook page.  The question is, ” If you’re ever having a slow/down week, what helps you to turn it around?”.  Once you have “liked” the page and have left a comment on the facebook page, please leave a comment at the bottom of this blog post saying you have done so.  This will enter you in for a chance to win today’s giveaway item.

So what is the giveaway item you might ask….

A $20 STARBUCKS GIFT CARD!

When I’m having a tough/busy/long week, working out and a specialty drink from Starbucks often help to bring a smile to my face.  Last night I was pretty sleepy but I knew that my workout would turn things around.  I did Jillian Michaels’ Body Revolution Workout 8 for the first time and I LOVED it!  I mean love, love, loved it!  It totally turned my day around.

Workout 8 consisted of…

• Knees to elbow (side bends)
• Swimmers
• Cobra
• Surfer get ups (I need to work on these… I have decided that I would suck at surfing)
• Cable walks

• Squat row
• Bridge dumbbell lat pulls (I LOVED THESE)
• Cable crossover pulls (again, loved these)
• Deadlift hammer curls
• buttkick with curl (awesome)

• Pendulum lunge with curl
• Thrusts
• Jump rope with weights

• Crescent flies (awesome)
• Warrior 3 (I need to work on this move)
• Rockstar jumps

• Good morning holds
• Bicycle crunch with cable (awkward)
• Suicides (LOVE!!)

I left the workout feeling awesome and with a whole new attitude.  You can check out my post workout video here.  After my workout I headed over to Neal’s, had a yummy dinner, and then booked our honeymoon train tickets with Neal.  It’s hard to believe that two months from today we’ll be headed to Europe for our honeymoon!  Can’t wait!

Well I hope y’all have a wonderful Wednesday.  Don’t forget to enter the giveaway!!

PS – You can earn a second entry by tweeting about the giveaway (after you’ve completed the first entry requirement).

As I shared yesterday, I’ve been trying really hard to eat a well rounded and balance diet.  Yesterday was pretty good but I must say, it can be really tough going against what you really want to eat (#dietersproblems).  Breakfast and lunch were really good yesterday and very satisfying.  The late afternoon flew by, so by the time I got home I was pretty hungry.  Neal and I ran to the grocery store and then made dinner when we got home.  What I really wanted for dinner was a quesadilla, like Neal, but I knew a salad  was the better choice for me.

I was still able to enjoy the same flavors (minus the tortilla) and saved myself a couple hundred calories, always a plus!  It can be tough when the person you’re living with don’t have to choose between a quesadilla and a salad, but it’s something you have to learn.  Neal and I are different people and unfortunately, I can’t eat as he does and I’m sure there are things I eat that he doesn’t eat.  It’s all about balance and knowing your own body!

Yesterday I also tackled Body Revolution workout 7!  The workout starts out with the trainers saying, “We’re going to beat you like you owe us money”.  If that’s not an indication of the workout you’re about to do, then I don’t know what is.  Workout 7 is good but the moves can be tough.  I didn’t leave the workout feeling strong but I know that each time I do it I’ll get stronger.

Workout 7 consists of…

• Squat karaoke
• Lunge pulls
• High knees
• Jumping jacks
• Fast feet

• Crow pushups (TOUGH)
• Plank walks
• Plank ups
• Jack knifes
• Plank thrusts

• Down dog pushups (loved these)
• Tricep kickbacks with cable
• Push press with leg kicks
• Leg hops- zig zag

• Squat with cable
• Tricep with cable
• Single leg pushups (loved these)
• Abs
• Star-ups

I did workout 7 right after spin yesterday morning, so I’m excited to do it by itself one day to see if I have more energy and can push myself more.  It was a good workout and I’m excited to tackle workout 8 tonight.

Question: If you live with others who eat differently than you, what helps you to stay on track?

Week 6 Results

Heaviest weight (Fall 2006) – 261 pounds

Body Revolution starting weight – 229.4 pounds

Week 5 weight (May 1, 2012) – 227.4 pounds

Today’s weight (May 7, 2012) –    227.4 pounds

Week 6 results –   stayed the same

Total Weight Loss on Body Revolution – 2 pounds

Although I didn’t lose any weight this week, my waist feels smaller and my arms are definitely toner.  I am excited to measure myself again at the end of week 8 just to see the inches lost at the end of phase 2.

Week 7

What better way to start off the week than with an awesome sweat session at Cycle Studio and Body Revolution workout 7?  I love breaking a good sweat first thing Monday morning and it was awesome doing my workouts back to back.     It sets the tone for the week ahead and helps me to clear my mind.

Unlike last week, I want to remain focused and relaxed this week.  Although I have plenty on the to-do list, I want to enjoy each day.  It can be easy to let your week spiral out of control, causing you to lose focus of your goals and your mission.  Take each day as it comes, focus on your daily goals, and enjoy how you feel after accomplishing your goals.

Here’s what’s on the to do list…

• Finalize train tickets for our honeymoon
• Finalize hotels for our honeymoon
• Sell extra furniture
• Try out a new recipe
• Go to my junior bridesmaid’s and flower girl’s dress fitting
• Hang out with my Aunt Danielle
• Continue packing for our move!

Week 7 Workout Plans

My Diet

I find it somewhat odd, but I am just LOVING oatmeal now that it’s summer and couldn’t get enough smoothies when it was the winter.  I’m an odd duck, what can I tell you? This morning is a great example of my breakfasts these days.  Oatmeal with almonds and fresh strawberries.  So tasty and filling.

For lunch I had a salad with tuna and some light balsamic dressing.  I’ve been trying to eat my salads with protein for lunch and then fruit and/or 99% fat free popcorn for a snack.  Today I bought some awesome fruit salad, kiwis and strawberries.

Dinners are all over the place, per usual but Neal and I have been eating more grilled chicken and veggies or various homemade paninis.  This week I want to try out a new recipe and start testing out some new things before Neal and I move in together.

It really looks to be a wonderful week and I look forward to sharing it with y’all along the way.  Please let me know if there’s anything in particular that you’d like me to blog about.  I’m also open to ideas or questions.