Benefits of Exercise
- improves the function of you ligaments, joints, and tendons(this means your neck and jaw as well)
- increases blood flow to all organs, including the heart, lungs and brain
- increases oxygen capacity, energy production, and waste removal
- improves your muscle strength and body composition
- improves your immune system
- improves your mood
- decreases anxiety
- is helpful for weight loss and maintenance
- improves your sleep(but don't exercise close to bedtime)
- raises your self-esteem and sense of well-being
- relieves stress and makes you more resilient to stress
- improves your brain health
- relieves and prevents depression
- improves executive functions, such as the ability to focus and select appropriate behaviors
- decreases your likelihood of getting Alzheimer's disease
- release endorphins that can have an analgesic effect, decreasing your pain
- reduces the risk of many diseases
- improves bone health
- improves thinking ability
From The TMJ Healing Plan by Cynthia Peterson, PT
Do I need any more reason to exercise? Now that dance team has ended I have a little more time and I am going to keep a diary here of what I eat and what exercise I do.
I am doing the Bikini Series by Tone It Up. It is a nutrition and workout guide for six weeks to get ready for summer!
April 29th
Breakfast: Oatmeal
Lunch: Cooked Vegtables
Supper: Turkey Meatballs, Asparagus, and 1/2 Mango
45 minutes of Zumba Class
1 and half hours of dance class
I am doing the Bikini Series by Tone It Up. It is a nutrition and workout guide for six weeks to get ready for summer!
Breakfast: Oatmeal
Lunch: Cooked Vegtables
Supper: Turkey Meatballs, Asparagus, and 1/2 Mango
45 minutes of Zumba Class
1 and half hours of dance class
April 30th
M1:Banana+Peanut Butter, 1 boiled egg
M2:Mashed Sweet Potatoes, Blackberries, strawberries greek yogurt
M3:Luna Bar
M4:Whole grain pasta with homemade sauce and green beans
45 minutes of Zumba Cardio
Sunkist Abs
Sunseeker Workout
May 1st
Today wasn't the best with meals, I did okay until I had a banquet to go to and there was nothing healthy to eat! I took a 30 minute walk today along with the sunkist abs workout, sunseekerx3, and the sunset workout love ther burn after a not so good day.
May 2nd
Just did itty bitty cardio but only once through having trouble with my cervical spine because its twisted and tilted, hoping to get relief soon. And the under the sea workout.
M1: Greek yogurt
M2: Turkey meatballs
M3: Homemade pizza..not so healthy
M4: Pinneapple and Blueberry Lemon muffin post workout
May 3rd
Did 45 minutes of PIyo which is a combination of pilates and yoga.
M1:Boiled egg, greek yogurt
M2: Spinach salad with tons of yummy fruit
M3: Luna Bar
M4:Broccli Cheddar soup
Tommorow is my senior prom!!!! Supposed to rain but I hope it doesn't.
May 4th
Prom was amazing, sad its over! I got almost no sleep and then left on a plane for Florida. I live in Missouri but had a TMJ (jaw) surgery here in St. Petersburg Florida. I have to come back every 3 months for check ups and my 2 sisters also have to have the same surgery and are here for a consult, so I am here all day and flying back late. Sad I missed my workouts Saturday and Sunday and now today because I am in a doctors office
Going to make up for it this week!!!
May 8th
Seriously dripping with sweat and can feel the burn!!!! Did love your booty shorts and surfers paradise x3. Love getting back in the swing of things after prom and post-op check up in flordia.
M1 Greek yogurt and luna bar
M2 Brown rice and zucchini
M3 Chicken salad
M4 Mixed berry smoothie and luna bar
M5 Greek yogurtafter a hard workout
Had repeats of meals today not much food after our trip to flordia!
May 9th
Loved my 30 minute walk outside, so relaxing. Did lover your armsx3.
MI Egg white scramble with peppers and tomatoe
M2 Zucchni, black bean, tomatoe, and corn cooked with some garlic salt
M3 baked zucchni with organic tomatoe sauce and asparagus
M4 Rice cakes
May 10th
Did the sunseeker x2 and surfer paridise x2 with my man!
MI Grapfurit and greek yogurt
M2 Spinach salad with blackberries, strawberries, blueberries, and oranges
M3 Healthy cookies, banana, peanut butter, oats, and applesauce
M4 Orange
M5 One scoop of ice cream indululged a little.
May 11th
Checkin in! No buddy so I did love your arms and sleek and slender abs and bikini cardio. Did 4 miles and 450 calories! So proud, I dont think I've ever run that far i my life!
M1 Oatmeal
M2 Brown rice and cooked vegies on top
M3 No sugar or flour cookie
M4 Preworout- Orange Postworkout- 1/2 banana and blueberry fiber luna bar
May 12th
Up late studying for finals but fit in booty workout and a 30 minute walk. Happy mothers day to my momma of 5 girls, we had a good day but wasn't the same without my oldest sister hear. She has finals at college and couldn't be here. I avoided the yummy cheesy potatoe casserole and other unhealthy choices, but couldnt resist the dessert I have such a sweet tooth.
M1 Grapefruit, grek yogurt, luna fiber bar
M2 Grilled chicken zucchni, peppers and corn and a spinach salad w/fruit
M3 Blueberry lemon cake and peach tart so good! my weakness but had little pieces at least!
M4 Luna bar
M5 hot tea and nutrigran bar
May 13th
Late night checkin! Exhausted and ready for finals to be over! Did 30 mins of Zumba and 1 hour of dance class and sunkist abs.
M1 oatmeal
M2 Banana Greek yogurt and grilled veggies
M3 Grilled chicken, beans, and asparagus
M4 Luna bar
M5 Peaches
May 14th
M1 Grapefruit and boiled eggs
M2 Banana and luna bar
M3 Meatloaf, strawberries, and peppers
M4 Orange
M1:Banana+Peanut Butter, 1 boiled egg
M2:Mashed Sweet Potatoes, Blackberries, strawberries greek yogurt
M3:Luna Bar
M4:Whole grain pasta with homemade sauce and green beans
45 minutes of Zumba Cardio
Sunkist Abs
Sunseeker Workout
Today wasn't the best with meals, I did okay until I had a banquet to go to and there was nothing healthy to eat! I took a 30 minute walk today along with the sunkist abs workout, sunseekerx3, and the sunset workout love ther burn after a not so good day.
May 2nd
Just did itty bitty cardio but only once through having trouble with my cervical spine because its twisted and tilted, hoping to get relief soon. And the under the sea workout.
M1: Greek yogurt
M2: Turkey meatballs
M3: Homemade pizza..not so healthy
M4: Pinneapple and Blueberry Lemon muffin post workout
May 3rd
Did 45 minutes of PIyo which is a combination of pilates and yoga.
M1:Boiled egg, greek yogurt
M2: Spinach salad with tons of yummy fruit
M3: Luna Bar
M4:Broccli Cheddar soup
Tommorow is my senior prom!!!! Supposed to rain but I hope it doesn't.
May 4th
Prom was amazing, sad its over! I got almost no sleep and then left on a plane for Florida. I live in Missouri but had a TMJ (jaw) surgery here in St. Petersburg Florida. I have to come back every 3 months for check ups and my 2 sisters also have to have the same surgery and are here for a consult, so I am here all day and flying back late. Sad I missed my workouts Saturday and Sunday and now today because I am in a doctors office
Going to make up for it this week!!! 
May 8th
Seriously dripping with sweat and can feel the burn!!!! Did love your booty shorts and surfers paradise x3. Love getting back in the swing of things after prom and post-op check up in flordia.
M1 Greek yogurt and luna bar
M2 Brown rice and zucchini
M3 Chicken salad
M4 Mixed berry smoothie and luna bar
M5 Greek yogurtafter a hard workout
Had repeats of meals today not much food after our trip to flordia!
May 9th
Loved my 30 minute walk outside, so relaxing. Did lover your armsx3.
MI Egg white scramble with peppers and tomatoe
M2 Zucchni, black bean, tomatoe, and corn cooked with some garlic salt
M3 baked zucchni with organic tomatoe sauce and asparagus
M4 Rice cakes
May 10th
Did the sunseeker x2 and surfer paridise x2 with my man!
MI Grapfurit and greek yogurt
M2 Spinach salad with blackberries, strawberries, blueberries, and oranges
M3 Healthy cookies, banana, peanut butter, oats, and applesauce
M4 Orange
M5 One scoop of ice cream
indululged a little.Checkin in! No buddy so I did love your arms and sleek and slender abs and bikini cardio. Did 4 miles and 450 calories! So proud, I dont think I've ever run that far i my life!
M1 Oatmeal
M2 Brown rice and cooked vegies on top
M3 No sugar or flour cookie
M4 Preworout- Orange Postworkout- 1/2 banana and blueberry fiber luna bar
May 12th
Up late studying for finals but fit in booty workout and a 30 minute walk. Happy mothers day to my momma of 5 girls, we had a good day but wasn't the same without my oldest sister hear. She has finals at college and couldn't be here. I avoided the yummy cheesy potatoe casserole and other unhealthy choices, but couldnt resist the dessert I have such a sweet tooth.
M1 Grapefruit, grek yogurt, luna fiber bar
M2 Grilled chicken zucchni, peppers and corn and a spinach salad w/fruit
M3 Blueberry lemon cake and peach tart
so good! my weakness but had little pieces at least!M4 Luna bar
M5 hot tea and nutrigran bar
May 13th
Late night checkin! Exhausted and ready for finals to be over! Did 30 mins of Zumba and 1 hour of dance class and sunkist abs.
M1 oatmeal
M2 Banana Greek yogurt and grilled veggies
M3 Grilled chicken, beans, and asparagus
M4 Luna bar
M5 Peaches
May 14th
M1 Grapefruit and boiled eggs
M2 Banana and luna bar
M3 Meatloaf, strawberries, and peppers
M4 Orange
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