Abstract Wall Decor

Materials Needed:

• 12in x 36in canvas, x3 (wait for sales at Michaels/JoAnn Fabric)
• Extra interior/exterior housepaint, multiple colors - whatever you have lying around (Or check Craigslist for free old paint)
• Paintbrushes of various sizes
• Cans/jars/circular containers of various sizes
• Krylon finishing spray

• 1. Using a neutral base color, paint the entire surface of the canvases. Before it dried, I added swishes of slightly lighter color with a large, stiff-bristled paint brush.  I like the texture, so I applied the paint liberally.

• 2. Heavily dip brushes of various sizes in
  
  paint, use a throwing motion to splatter paint on canvas. I did this step outside. You can see the splatters in the closeup picture of the finished project. Allow to dry.

•  3.  Using different color accent paint and different sized containers, dip containers in paint and place on canvas (like a stamp). I poured the paint onto paper plates first, that made it very easy to dip the containers. When I did this, I lined my canvases up so they were touching, that gives the finished product a connected effect. Also, using the stamps carefully, make sure to continue the circles onto the sides of the canvas (see enlarged pic above). Use a small paintbrush to touch up circles or make certain ones overlap each other.

• 4. Allow to dry completely, spray with Krylon finishing spray.

• Enjoy your masterpiece! The good thing about using old house paint you have lying around - chances are your creation will fit perfectly in your home's color scheme!  You now have a gorgeous, home-made set of paintings that would cost about $60 in the stores.

Cherry Blossom Silhouettes

Materials Needed

• Paint, acrylic + paintbrush
• Canvas
• Printout of design
• Wax paper
• Painter's tape
• Scissors
• Spray paint
• Krylon finishing spray

1. Using acrylic paint, I created a pink wash. I also sprinkled some salt on before it dried to create a 'starry' effect. Let dry completely. This will be the color of the design that shows through

NOTE: steps 2-4 could be replaced with stickers, but I couldn't find any for the design I wanted

2.  Tape desired design to wax paper with waxier side facing out (not against the paper)

3. Cover the waxier side of the wax paper with painters tape, making sure the entire design is covered 

4. Carefully cut out your design, creating a painters tape sticker-stencil 

 

5.  Peel tape stencil off of wax paper and apply to canvas as desired. I also taped off the edges of the canvas.

 6. Spray paint over entire canvas. Allow to dry completely.

7. Peel off tape stencil. Finish with Krylon spray to add protective coating. 

This would also look cool with lights behind it, especially if you use an opaque top coat so that only the design would light up

Baby Name Art

Supplies Needed

• Canvas, 12x12
• Printer, ink, Microsoft Word or a program with different font
• Pencil
• Acrylic paints and brushes
• Krylon finishing spray

Step 1: Gather baby's birth statistics, such as name, date and time of birth, weight, length, ect

Step 2: Experiment with fonts, sizes, and placement using baby's 'stats'. Arrange font stencils on canvas in desired pattern

Step 3: Using a pencil, shade the backs of the font stencils. 

Step 4: Paint canvas (including edges) desired background and allow to dry completely. Note: I did the stenciling first, but after painting the background the letters were very difficult to see, so I recommend painting the background and then doing step 5.

Step 5: Flip font stencils back over and trace the outline of the letters, using firm pressure to ensure graphite transfer

Step 6: Fill in letters with paint, using patterns and different colors if desired. Letter stickers or painted wooden letters would be cute too! 

 After paint is completely dry, spray with Krylon finishing spray to protect finished product. These make wonderful gifts!

24 and Beyond

Day 19 - Friday, January 2th

9:00am - 1st Color Packet MNS

10:15am - 2 White Color Packets MNS + White Chocolate Mocha cooler

11:45pm - 2nd Color Packet MNS

12:15pm - 2 brats in bun w/mustard

5:45pm -  Leeann Chin Orange Chicken w/ brown rice and Cherry Pepsi

8:20pm - Mac & Cheese

9:45pm - Frappucino and Nature Valley Protein bar

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Day 18 - Thursday, January 24th

10:45pm - 1st Color Packet MNS

12:00pm - 2 White Packets MNS + AdvoCare Meal Replacement Shake (chocolate)

1:00pm - 2nd Color Packet MNS

2:00pm - Breakfast Burrito

5:30pm - AdvoCare Spark Energy Drink (fruit punch)

9:00pm - Breakfast Burrito, Chicken Salad in Pita Thin

10:15pm - Frappucino

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Day 17 - Wednesday, January 23rd

10:45am - 1st Color Packet MNS

12:5pm - 2 White Packets MNS + Meal Replacement Shake (chocolate)

3:30pm - Chicken Salad

4:00 - WORKOUT
   30min cycling

5:00pm - 2nd Color Packet MNS

8:45pm - Cheese tortellini w/ red sauce, (1) leftover brat in bun w/ mustard and homemade fried chips

10:13pm - handful of candy hearts   

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Day 16 - Tuesday, January 22nd

10:30am - 1st Color Packet MNS

11:00am - 2 White Packets MNS + Meal Replacement Shake (chocolate)

12:50pm - 2nd Color Packet MNS

1:20pm - Breakfast Burrito

2:45pm - AdvoCare Spark Energy Drink (fruit punch) + WORKOUT
   1)  135lb deadlift - 10
         70lb thruster - 10 
   2)  135lb deadlift - 10
         70lb thruster - 10
   3)  185lb deadlift - 10
         70lb thruster - 10
   4)  155lb deadlift - 10
         70lb thruster - 10
   bench press - 115/8, 135/6, 135/6;  DB lateral raise - 12.5/10, 15/8, 12.5/10;  lat pulldown - 70/8 x3; machine shrugs - 90/10 x3;  dips - bw/8 x3;  EZ bar bicep curls - 35/15 x3

7:45pm - Taco Salad (chopped romaine, leftover ground turkey taco meat, chicken cubes, mozzarella cheese, diced onion, lite western dressing, crushed tostitos artisan chips), Omegaplex (2), roasted red pepper hummus with pretzels

11:23pm - V8 fruit juice

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Day 15 - Monday, January 21st

I stepped on the scale again today just to see where I was at.  I'm at 168lbs now.  That's a good sign.  I'm going to be better now with what I am eating since it's not the weekend (obviously) and I need to drop weight, not put on bad weight again.

10:40am - 1st Color Packet MNS

11:30am - 2 White Packets MNS + AdvoCare Meal Replacement Shake (chocolate)

2:00pm - Lifetime Fitness' Chicken Salad (5oz)

6:50pm - 2nd Color Packet MNS

7:20pm - Paleo Trail Mix (about 1oz)

9:00pm - Burrito (turkey taco meat, flour tortilla, lettuce, cheese, green chili sauce w/ pork)

9:45pm - 20oz Mountain Dew

11:15pm - 2 Brats with bun


*Note: Anything in bold is an AdvoCare product and I also try to weigh myself at the same time during the day.  Around 12:00pm is when I weigh myself.

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Day 14 - Sunday, January 20th

Well I stepped on the scale today... Oh boy!  I tipped the scale at 169lbs.  I gained 7lbs over two days!  Talk about the definition of "yo-yo" weight gain.  Like I said earlier in the blog, I knew this would happen based on eating barely anything and then eating a lot.  You can also see what the body does with excess carbs that don't get used as energy.  STORES IT AS FAT!

7:45am - 1st Color Packet MNS

9:00am - 2 White Packets MNS + AdvoCare Meal Replacement Shake (chocolate)

12:00pm - 2nd Color Packet MNS

12:15pm - WORKOUT - "Kelly" (modified)
   400m run
   15 box jumps
   15 wall balls (20lbs)
      3 sets
    plus 10 Clean & Jerk (65lbs) 2 sets

1:00pm - Lifetime Fitness' Chicken Salad (5oz)

5:30pm - Cossetta's Pepperoni Pizza (1.5 slices)

(At Minnesota Wild Game)
7:30pm - 4 Mini Donuts

8:30pm - Chicken Tenders w/ fries and honey mustard

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Day 13 - Saturday, January 19th

2:00pm - 1st Color Packet MNS

2:30pm - 2 White Packets MNS, Homemade Breakfast Burritos (2) 

4:00pm - White Chocolate covered Pretzels

6:30pm - 2nd Color Packet MNS

8:30pm - 2 Brats in a bun and Homemade Potato Chips

10:30pm - Black Cherry Tea


I did it again.  More pretzels after 10pm, I finished the two bags of flavor blasted goldfish too.  I'm not looking forward to stepping on the scale tomorrow at work.  This is going to be bad. 

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Day 12 - Friday, January 18th

12:45pm - 1st Color Packet MNS

1:30pm - 2 White Packets MNS + AdvoCare Meal Replacement Shake (chocolate)

2:40pm - 2nd Color Packet MNS

3:20pm - Homemade Breakfast Burritos (Jimmy Dean turkey sausage crumbles, diced potatoes, scrambled eggs, cheese, green chili sauce with pork, flour tortilla)

3:45pm - White Chocolate covered Pretzels


So... after 4:00pm I kind of went nuts.  I had more pretzels, my girlfriend made ranch flavored oyster crackers, and I had half a bag of flavor blasted goldfish.  Both my pizza flavored and the bbq flavored goldfish.  Yikes!  This, I know, is the start of something bad for the first couple days.  Oh, weekend, how you ruin my good eating.

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Day 11 - Thursday, January 17th

START OF THE MAX PHASE!

11:20am - 1st Color Packet AdvoCare Metabolic Nutrition System (MNS)

11:50am - 2 White Packets MNS + AdvoCare Meal Replacement Shake (chocolate)

1:10pm - 2nd Color Packet MNS

1:40pm - Lifetime Fitness' Pesto Chicken (5oz)

4:15pm - rice cake

5:30pm - Almonds

6:45pm - AdvoCare Spark Energy Drink (mandarin orange)

10:30pm - [2 sips] Strawberry Banana Sobe, 2 Double Chocolate Chip cookies

11:30pm - Pagoda Express Spicy Orange Chicken, Chobani Strawberry Banana Greek Yogurt 

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Day 10 - Wednesday, January 16th

FINAL DAY OF THE CLEANSE PHASE!

Unfortunately I forgot to write what I consumed today.  I remember a couple things but not everything.  I'm guessing I had almonds and rice cakes throughout the day but I just don't recall.  I weighed myself today.  I'm shocked but as a Personal Trainer I know exactly why I weigh what I do.  Because I haven't been eating chicken or fish with rice and veggies or a salad with chicken for lunch, I've basically been really restricting my calories per day.  Probably only 1,000 calories per day (until last night with Chipotle).  I have lost 10lbs since I started the Cleanse.  We will see tomorrow and the weekend what happens when I start eating more carbs and stuff.

10:30am - AdvoCare Fiber Drink + Spark Energy Drink (mandarin orange) + Probiotic Restore

4:00pm - rice cake

8:00pm - Scrambled Eggs and Turkey Sausage Links


Current Weight = 162lbs

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Day 9 - Tuesday, January 15th

10:15am - AdvoCare Fiber Drink + Spark Energy Drink (mandarin orange) + Probiotic Restore

1:00pm - Almonds

3:00pm - Refrigerated coffee drink*

5:00pm - rice cake

10:00pm - Chipotle Burrito Bowl (chicken, cilantro lime brown rice, peppers and onions, lettuce, salsa, corn), AdvoCare Omegaplex (4)


I am feeling better today, cold-wise.  My body finally actually wanted to eat something today.  It was a struggle but I forced myself to eat something that sounded good to me and that followed the meal plan.  Chipotle uses all natural, fresh ingredients.  The only thing I would question for this cleanse is the marinate they use on their chicken and the salsa.  Other than that, I believe it follows the meal plan.  I had another coffee drink; yes, shame on me but like the day before I needed that pick me up of caffeine.  More than what Spark has to offer.

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Day 8 - Monday, January 14th

10:00am - AdvoCare Fiber Drink + Spark Energy Drink (mandarin orange) + Probiotic Restore

1:00pm - Refrigerated coffee drink*

3:00pm - Almonds

4:00pm - 1 rice cake

10:00pm - [tried about 2 fork fulls] Homemade Chipotle Burrito Bowl (chicken, romaine lettuce, cilantro lime brown rice, salsa), AdvoCare Omegaplex (4)

11:00pm - Peanut Butter [2 spoon fulls]


Today I had something that isn't an approved food item during the cleanse.  The refrigerated coffee drink.  Here's my explanation.  So with not eating well at all the last few days because of my sickness I have been VERY tired, lethargic, and cranky.  It was really hard for me today to make it through the work day with zero energy.  I needed some sort of energy boost.  The only thing Lifetime has is the coffee drink (i.e. caffeine) and I didn't bring any Spark or had someone available to bring it to me.  I'm really bummed I had to do this for energy but without having any carbs like fruit or veggies or even from good food like chicken or fish with a side of rice I had to for work sake.  I now know I could never go straight Paleo.  My body needs some sort of carbohydrate like rice or pasta along with fruits and vegetables for sustained energy throughout the day.

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Day 7 - Sunday, January 13th

I'm still battling this sickness.  The headache has subsided for the most part but the cough and congestion will not stop.  The past few days I haven't really eaten much of anything for a meal other than yesterday.  I haven't been that hungry for meals.  I also haven't been exercising and I know what that is possibly caused from.  I'm either tired because of the sickness or I'm tired from the lack of carbs I am consuming compared to what I'm used to.  I weighed myself today and the scale reads 164 or 165lbs (I can't quite remember).  Probably not the greatest weight loss since I haven't really been eating but it's nothing outrageous for this Challenge.  Only three more days of the Cleanse.

7:45am - AdvoCare Spark Energy Drink (mandarin orange) + Probiotic Restore

10:00am - Almonds

2:00pm - 2 rice cakes

2:30pm - Paleo Trail Mix (jerky, almonds, cashews, cranberries)

6:30pm - 2 rice cakes

12:00am - AdvoCare Herbal Cleanse Tablets 

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Day 6 - Saturday, January 12th

My family had a little get together for my sister because she's heading back to college.  There wasn't a lot of great choices for me to eat but I did a good job I think.  We had a whole mess of awesome fixings for tacos but I kept it within the Cleanse boundaries.  Check it out.

6:45am - AdvoCare Spark Energy Drink (mandarin orange)

12:45pm - AdvoCare Probiotic Restore

4:30pm - 2 rice cakes w/ peanut butter

6:00pm - lettuce, taco meat, homemade salsa,  AdvoCare Omegaplex (4)

6:45pm - lettuce, taco meat

11:00pm - AdvoCare Herbal Cleanse Tablets 

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Day 5 - Friday, January 11th

11:30am - AdvoCare Spark Energy Drink (mandarin orange) + AdvoCare Probiotic Restore

12:20pm - Turkey Sausage Links (3)

3:30pm - Salad

5:40pm - Mix Nuts, Green Tea

7:00pm - Mexican Lettuce Wraps

11:30pm - AdvoCare Herbal Cleanse Tablets 

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Day 4 - Thursday, January 10th

9:45am - AdvoCare Spark Energy Drink (mandarin orange) + AdvoCare Probiotic Restore

10:20am - Mix Fruit

1:00pm - Balsamic Chicken Salad (romaine, spinach, almonds, chicken, lite balsamic vinaigrette)

7:00pm - AdvoCare Spark Energy Drink

9:00pm - Almonds

9:50pm - rice cakes (2), turkey sausage links (3)

11:20pm - AdvoCare OmegaPlex (4)

1:35am - AdvoCare Hebal Cleanse Tablets

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Day 3 - Wednesday, January 9th

9:20am - AdvoCare Fiber Drink + AdvoCare Spark Energy Drink (mandarin orange)

10:20am - Mixed Fruit (pineapple, honeydew, strawberries)

1:15pm - Chicken Sausage, Brown rice, and Green Beans

3:15pm - Almonds

5:15pm - AdvoCare Spark Energy Drink (mandarin orange)

6:15pm - Blackened Tilapia (Applebee's), AdvoCare OmegaPlex (4)

8:25pm - Mix fruit (pineapple, honeydew, strawberries) and 1 rice cake

11:20pm - Almonds

11:45pm - AdvoCare Herbal Cleanse Tablets


I have acquired this nasty little cold.  I had to stay home from work today.  It's was a challenge trying to eat along the guidelines cause all my brain was telling me was I wanted comfort food like pasta, pizza, sandwiches and chips.  I hope I can shake this quick. 

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Day 2 - Tuesday, January 8th

10:00am - AdvoCare Fiber Drink + AdvoCare Spark Energy Drink (mandarin orange)

10:35am - Better Oats Dark Chocolate oatmeal

1:00pm - Balsamic Salad (romaine, spinach, alfalfa sprouts, carrots, almonds, lite balsamic vinaigrette)

4:00pm - Almonds

8:00pm - White Cheddar Rice Cake

8:50pm - Fruit mix (pinapple, honeydew, strawberries)

9:15pm - Chicken breast (olive oil, salt and pepper, onion powder, garlic powder, Lawry's chicken seasoning), brown rice, AdvoCare Omegaplex (6)

12:15am - AdvoCare Herbal Cleanse Tablets


Today I couldn't get a workout in because I was busy at work with clients and such.  I also have a headache and I have been feeling my throat really dry.  I hope I'm not coming down with a cold or something.  I am also realizing at work, I need more meals for throughout the day to eat.  My lunch at around 1pm makes it tough later in the day.  I'm starving when I get home from work at 8pm and then it takes an hour to make food - sometimes shorter if I don't have to cook rice.  Tomorrow I'm going to try to make an extra meal to eat at around 4 or 5pm.  We'll see how that works. 

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Day 1 - Monday, January 7th, 2013

9:56am - AdvoCare Fiber Drink + AdvoCare Spark Energy Drink (mandarin orange)

10:40am - Scrambled eggs (salt&pepper to taste) and Jimmy Dean Heat n' Serve Turkey Sausage Links

1:50pm - WORKOUT "Push/Pull" (weight/reps)
   DB bench press - 50/8; 50/8; 50/8
   1-Arm bent over row - 35/10; 40/10; 45/8
   BB Incline bench - 95/8; 95/8; 95/8
   Lat Pulldown - 90/8; 105/8; 105/8
   Cable column 1-Arm Chest press - 17.5/10
   Cable column 2-Arm chest press - 22.5/10; 27.5/10
   Cable column high rows - 27.5/10; 32.5/10; 37.5/10
   Cable column upright rows (rope) - 27.5/12; 32.5/10; 37.5/10
30min workout

2:30pm - Balsamic Salad (romaine lettuce, spinach, carrots, almonds, lite balsamic vinaigrette)

4:30pm - Blue Diamond whole natural almonds

9:26pm - 3 Carrots and hummus

9:45pm - Chicken breast (olive oil, onion powder, garlic powder, salt & pepper, Lawry's chicken seasoning), green beans and almonds (herb olive oil), blueberry and peach Tea, AdvoCare Omegaplex (6)

1:45am - AdvoCare Herbal Cleanse Tablets 


My starting weight = 172lbs

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AdvoCare 24 Day Challenge:  10 Day Herbal Cleanse Phase Grocery List

• Chicken Breast
• Spinach
• Romaine
• Salmon
• Tilapia
• Ground Turkey
• Turkey Sausage
• Eggs
• Balsamic Vinaigrette
• Raspberry Vinaigrette
• Carrots
• Hummus
• Oatmeal
• Brown Rice
• Pineapple
• Strawberries
• Starfruit
• Almonds
• Green Peppers
• Red Peppers
• Onion
• Alfalfa Sprouts
•  Water (throughout the day)

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I'm Back! After 3 months of stress and transition between jobs, new townhome, and other life changes it's time for me to get back on board. For those of you who were following my previous blog "The Journey to Lean," for 30 days I ate right; changed my lifestyle. I lost 4lbs in a month and noticed HUGE changes in how I feel, energy levels, satiety, and the way I look. Some people might say, "Well, Kyle, 4lbs isn't that much to notice changes or differences." I don't look at changes I can see. I look at habits, feeling, clothes fitting, how much I'm eating throughout the day. There were major differences in those departments. Now that I'm settled and out of transition, it means back to business- not for 30 days but longer. I'm shooting for 60 or 90 days. I want to see drastic changes in my body this time!

Day 1 through 24 will be the "kickstart" from the 24 Day Challenge by AdvoCare. This will kickstart my weight loss, decrease inches and body fat percentage, and get me back to eating right and making better choices. My goal is to blog every day for 60 days. Show you what I'm eating, what I'm doing for exercise, and some kind of summary of thoughts or opinions, information, how I'm feeling on that day, or whatever. Keep an eye out for this link and check in every now and again to see how I'm doing. Feel free to comment.  If you have any questions about the AdvoCare products I am taking, please email me at kyle.rains8@gmail.com