Fitness Progress & Pics

I am on week 8 of 12. Wow. I can't believe it. It has gone sooo fast and May is just around the corner. I finally took some pics today after my workout. I started incorporating sprints into my workout since I wanted to burn some extra fat and I also wanted to take my fitness to the next level. I noticed that as I get in better shape I start to get complacent and my body is affected by that. I start gaining a bit and my body feels like it's just maintaining since it gets used to the weights or the workout you are doing. So I added sprints 3x's a week at the track. The same training I do all the time when it gets nice out. Monday's is 12 x 400's w/1 minute rest in between, Wednesday's is 6 x 800's with 2 minute rest in between, Friday's I do 3 x 1600's with 3 minute Rest in between. This has really helped me shed some of that extra weight. Especially with my uber low carb diet. 

I still allow myself some chocolate after lunch. One small piece since I love chocolate, but no other time and I make sure to supplement chocolate protein in the PM if I'm really craving, or eat some cereal if I really want sugar. 

I upped my weights also. Instead of doing 20 reps with 10 pounds, I do 10 reps with 20 pounds and then the last 6 with 10 lbs. That way I get that extra burn. After each run I still run home if I can from the track to make sure I get a 5 mile run. On days where we are short on time, we tried out a short sprint circuit on the treadmill and it works!! It said that you do 30 second sprint at a very fast pace, for me that's 10-12 on the treadmill, jump off for 30 (or switch w/someone) then jump back on for 30 sec. Repeat 4-6 times if you are a beginner, but for me I did 10. You should be breathing hard after every sprint. This completely wore me out. I didn't feel it right after my workout, but I sure did the next day. 

I also had to add another rest day (from running not weights) on Thursday's in order to let my legs recuperate. Especially with sprints, your body will get tired, b/c it takes a lot out of you. Anyways, I am 170 lbs and I have 7 pounds to get to 163 lbs, the lowest I've ever been. Then my goal is to get just below that, which I've NEVER done. I am so excited, motivated, but a bit scared b/c I really want it and I'm scared of failing so close to the end. Once I reach that goal I am going to keep working hard to reach my next goal: 150-155 maybe? Don't know yet, we'll see. I'd love to look like AMANDA LATONA. Her body is physically strong and amazing. I love her muscle structure. Feminine, strong, but sexy. 

Here are my current progress pics:

Can you believe I looked like this just a year ago?

Wow. Dis-gusting.

2 Salad Options!

In order to get into bikini body, beach ready shape, you must eat right and exercise, but most importantly, EAT RIGHT! It's all in the eating.
Here are two different salad choices for ya'll that are so AMAZINGLY delcious and will get you ready to strut your skinny stuff at the beach, or pool, or at home in front of the mirror. Whatever. 

One is a simple salad that can be made when you are in a hurry and just have 5 minutes to cook something up. You can portion your toppings in ziploc bags and also put your serving of spinach salad in another bag and then put them together at work. This salad is also a great side salad without the chicken or strawberries.

You will need:
handful of spinach salad
Light Ceasar Dressing (buy one that has less carbs/calories possible)
pinch of shredded cheese of your choice
pinch of almonds
pinch of dried cranberries (this is what makes it great!)
4 fresh strawberries
Pre packaged Lean Chicken Breast (3 oz/serving)

This next salad is for when you have at least 10 minutes to cook up the asparagus. The fish can be cooked the day before in order to have it ready for your lunch time or dinner. It will then only need to be warmed up for 45 seconds in microwave.
{recipe for fish can be found HERE}

You will need:

• handful of spinach salad
• Light Ceasar Dressing (buy one that has less carbs/calories possible)
• pinch of shredded cheese of your choice
• 1/3 of large cucumber, diced
• pinch of almonds
• pinch of dried cranberries (this is what makes it great!)
• 12-15 asparagus'
• Balsamic Vineagar (about 1/2 cup)

Cook up the Asparagus on a hot pan with only 1 tsp of Extra Virgin Olive Oil. Once oil is warm add asparagus in and after they brown a bit on each side add Balsamic Vinegar to them. Let them simmer in the vinegar until they are tender with a bit of crunch. If they are too bitter for you, add a splenda and 1/4 cup of water and allow it to simmer again, it will make it just a bit sweeter. You can either let the sauce caramelize and pour it on brown rice for dinner, or if you are only having a salad, like moi, then once they are soft, take them out of the sauce, drain, and add to salad.
Now, make the salad by adding all toppings, put fish on top, and then take about 6 asparagus. This is a great lean but filling, delicious meal!

Honey Mustard Crusted Tilapia

Honey Mustard Crusted Tilapia

Serves 4

You will need: 

• 4 (4oz each) Tilapia Fillets (frozen or fresh, your choice)
• 1/4 cup light honey mustard dressing (buy the healthiest, we get organic)
• 1 cup breadcrumbs (again, healthiest)

1. Preheat oven to 350 degrees. Line a baking sheet with foil. Spray with non-stic cooking spray.
2. Coat both sides of tilapia fillets with honey mustard dressing. Pat breadcrumbs onto tilapia. **you do not have to add breadcrumbs if you are doing a carb free meal**
3. Place tilapia on prepared baking sheet. Bake 15 minutes OR until fish flakes easily and breadcrumbs are browned. (mine actually took about 25 minutes)

NUTRITION FACTS: 190 cal, 13g carbs, 24 g protein. 

Feel free to eat this with the asparagus and salad, or as the main entree with a side of brown rice. Also, it tastes great on top of Pasta as shown above. Whole wheat pasta of course! Bon Appetit!

Ultimate Power Smoothie!

For some reason people have really loved the recipes I've been posting, maybe cuz Summer is just around the corner and we are all motivated to get completely & utterly bikini body ready. So for the next week I will be posting some yummy & healthy recipes and/or some healthy choices and why you should eat them to get some sexy abs and to get healthy... finally!

Smoothies are the greatest things for weight loss. The great thing is that you can make them your own and make them as healthy and sometimes unfortunately as "unhealthy" as you want. Here is a power smoothie that I found on a Women's Health Magazine a long time ago and that I drink now. 

Ultimate Power Smoothie has 5 powerfoods.

• 1 cup of 1 percent milk
• 2 tablespoons low-fat vanilla yogurt
• 3/4 cup instant oatmeal (nuked in water) unsweetened
• 2 teaspoons peanut butter
• 2 teaspoons whey chocolate powder
• 6 ice cubes crushed. 

This makes 1 serving and it is 440 calories, 24g protein, 58g carbs, 9g fat, 7g fiber, 240mg sodium. 

I only drink this after long runs (6 miles or more) bc it's got the carbs I need after a long cardio session and b/c of the calorie intake. 

Hope you enjoy it! 

Black Bean & Corn Salsa (Side Requested)

So I've been getting tons of questions on what I eat on the side with all my food now that I've cut out carbs. So here is my recipe. In the AM I make 2 eggs, a bit of cottage cheese on top, and then this side on top. yummo! You can sprinkle cheese on the top also. 

I eat this during lunch and dinner with my meat, and with veggies. 

This recipe is on the back of the Rotel cans if you need it and I take it to every party and it gets eaten up like crazy, so make sure you make a lot!
You will need: 

1. 1 can black beans (2x size of corn.) 
2. 1 can yellow corn, or yellow and white corn 
3. 1 can of rotel (whichever you want) I like w/green chiles 
4. 1/4 cup finely chopped red or white onion. (red is best) 
5. handful of freshly chopped cilantro 
6. a dash of lemon juice (or squeeze one lemon)
7. 1 teaspoon of cumin seasoning

Hope you enjoy! Let me know if you make it:) btw: I lost 6 pounds in 3 days since I've eaten this and cut carbs + increase cardio!

Recap

Laura Coleman: Fitness Model
I know I haven't been posting much, but videos are easier, and faster to do when I'm as super busy as I am. So here is today's video. Stay motivated friends that is my main goal for this post. STAY. MOTIVATED. NO. MATTER. WHAT.
Today I did Back & Biceps P90X in the AM, in the PM did 6 by 800's (1/2 mile) at the track, then ran home 2 miles. Total 5 miles. To see what I ate all day make sure you follow me via Twitter. I am posting every meal, at every time, there. 

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"Thou shouldst eat to live; not live to eat." #Socrates

A Humbling Experience

Here is a video from my LBS page on Facebook. Hope you enjoy. Don't forget to go "like" my page and if you can share w/friends!

How I look: Week 6

Hi everyone, here is a video of my weight loss update week 6. I started week 6 today and I am super excited! I am seeing the results... can ya'll? 

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Outfit of the Day

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About Me

Room/Closet Tour UPDATED!

We got orders to PCS in July, but since I am going to be sooo busy for the next 3 weeks with school and then finals, then the week after that going to visit family out of state for a week, and then making a trip to the Philippines with the hubs for a couple of weeks, I decided to pack up everything that needed to be packed in my "closet" (bedroom closet) today. We are making my closet into a guest bedroom and thus, I needed to get rid of 90% of my clothes and just leave enough for the next 3 months. It took about 10 boxes and 3 luggages full of clothes to pack my room. Now my clothes actually fit into a regular sized closet. Unfortunately, an extra bedroom is more attractive to buyers than a huge hot-pink walk in bedroom closet. (unless they are me). So here is a video of my new updated & fairly empty closet. BTW: I know the Army packs for us, but I wanted to pack my own room b/c there were lots of valuables and b/c it needs to be turned into a bedroom ASAP. The rest of the house can be packed by them. Make sure you support by subbing my  YouTube Channel! and if you haven't yet, pass by my new ABOUT ME page. If you want to see my last post about my fashion closet, click HERE.

Hope you enjoyed my Room Tour!

BTW: This government shutdown sucks.

My Body Image Confessional VIDEO

Everyone has days where they feel so down and so ugly or defeated. We all struggle with our body image and with how we see ourselves. Even after we workout and lose weight, we might still see ourselves as big, fat, or ugly. We have an altered sense of the way we look sometimes, and when you lose weight after being overweight for a long time, it's even harder to see how beautiful you (we) truly are.
(or how sick we really are: pic below)

An altered body image of ourselves hits everyone, not just "fat" people. I know I have these days. In this video I open up and talk confess to you about how I sometimes feel about myself. It's pretty raw and true, and it was hard for me to open up to ya'll and let you into my state of mind. I don't feel like this all the time, but I do have days when I do. 

But, in the end, it's what we do with those thoughts and feelings that counts. Are we going to let those thoughts consume and defeat us, or are we going to use them to our advantage and allow them to push us harder in order to achieve what we want? Turn the bad into good, and turn the really bad into a stronger sense of self motivation. You decide what you do with them, I sure as heck will not let them defeat me. I've worked too dang hard. 

What will you do?
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Stay Motivated, keep your head & spirits up,

Weight Loss Schedules and Setbacks VIDEO

Hi everyone, I hope ya'll had a great day today. Here is a video for ya'll that I filmed today and if you want to see a yummy chicken, easy, but healthy dinner recipe, then check out my youtube channel and see my newest video! Also, I filmed 2 other videos and they will be up tomorrow:) Hope you enjoy! Please subscribe to my channel on youtube if you get the chance since I only post some of the videos on here. Love you guys! 

 

Outfit of the Day

This was my outfit for church Sunday. I've had this skirt for about 12 years! It cost a ton of money b/c it's 100% silk, but I love it! If you invest in quality, timeless pieces, you won't regret it. It's the most comfy and soft skirt ever! I wore a white shirt today for the first time. I really am not a white shirt kinda gal b/c white always makes you look big (black is slimming) but since I've lost weight, and it was in my closet feeling all neglected, I tried it on and it fit perfect. Yay! So here is my outfit. What do ya think? Cute for church, but perfect for Sunday's summer weather!

Went to the zoo today for drawing class after church and spent the beautiful day drawing animals. I enjoyed it a bit, but I have HW to do and going to the zoo on a Sunday for class to draw did annoy me a bit. It was fun, but I'd rather enjoy my weekend w/my boys. Also, great thing today: I wore a tank top for the first time today w/out feeling embarrassed or fat about my arms! I usually look really big in my upper body, but I thought I looked quite cute in a tank! My hubster was like, "you're wearing a tank top. Wow." Cuz he knows I never do! lol Here are a few pics from the zoo:) btw: I need to take these shorts in, they are like 2" too big, but I didn't have any shorts that fit me perfect.

Look! I'm a Victoria's Secret Angel! lol

 Here I am kissing Joe the Marlboro camel. (Real name: Charlie) He is the actual camel that they used for the cigarette ads. He actually died of LUNG CANCER. They used to put cigarettes in his mouth and light them up so that they could photograph him in the ads. He had respiratory problems and a very unfortunate, sad end of life b/c of his health. He was transferred before he died to our zoo in town to be taken care of, where he is now preserved so people can see his bones. How ironic that the "COOL" camel on Marlboro actually died of lung cancer. Bet they don't tell you that when you buy cigs, huh?

 Love peacocks! So beautiful.

Progress Pics & Outfit of the Day Post!

Hi everyone, so I finally decided to post progress pics. I am not 1/2 naked, I actually have an outfit on, which is why it is also an outfit of the day post. I went on a modeling casting call today for the graduate designers end of year fashion shows, which if I get booked, I'll get paid, plus receive free professional photographs from the shoot to add to my portfolio.

I have decided to try and do more modeling. It was always something I loved to do, I love taking pictures and I love fashion, but I was never stick skinny, and now I am so into fitness, so I am actually going to pursue modeling and fitness modeling on the side. What do ya'll think? I am excited, and my hubs is supporting me on it, which is always a good sign:) I am also so excited about this casting call because it is my first "regular sized" casting call I've been to. I've done a few fashion shows, but I was always in the plus sized section and today, I was a "regular" model! Whoo-hoo to that! I am a size 8/10, which they were asking for and when they measured me, I finally saw my measurements and was super excited to see how far I've gotten. I've lost a total since I first started: 16" on my belly (around bellybutton), 13" on my waist, 4" on my bust, and 9" on my butt! Wow. I couldn't believe it. I was like, are you sure? My goal is to be a dress size 4.

Anyways, I also put on a pair of shorts today that have not fit in a long time, like 2 years.... crazy. They are size 6, but they run small. Anyways, hope you enjoy my little Spring Photo shoot... b/c today was such a beautiful, gorgeous, sunny day!

So what do you think? Do I look tinier? lol. I really need a tan! I know, I don't look white here, but I am! lol. Lastly, a progress on my fave assets, my legs! I love my legs and I always wanted to tone them and wear short shorts and heels, today, I felt sooo confident in them. My calves have gotten nicer too... progress and results are fanta-bulous!

and here are my guns:

P.S. Make sure you go check out my YouTube Channel b/c I've posted 3 new videos and also will be posting one later on tonight!