Week 3- 2/13- 19

WHAT I ATE:
M- m1 9am- 2 EW, 1 WE scrambled; 1/3 cup oatmeal cooked with 1TB each of splenda and crunchy pb
m2 11:45am- RTD; banana
m3 2:15pm- 2 cups LT Progresso Santa Fe chicken soup
m4 4:30pm- 1 cup LF string cheese; 1 cup green grapes
m5 6:30pm- 2 EW scrambled with 1 slice LF sharp cheddar cheese, 3 slices turkey bacon on 1 LT WW English muffin
96oz h2o

Tu- m1 9am- 2 EW, 1 WE scrambled on 2 pieces WW toast with 2 oz LF sharp cheddar cheese
m2 11:45am- RTD; banana
m3 2pm- turkey w/ 1 slice LF provolone cheese on 2 slices WW toast; 1 cup cauliflower
m4 4pm- 1 cup LF CC with 1 FF blackberry yogurt
m5 6pm- @5-6oz lean grilled steak; 1 cup steamed broccoli; @1/8 cup pepperoni pizza; *Free Treat- 3 chocolate covered strawberries; 1 Dove Dark Chocolate heart
96ozh20

W- m1 9am- 2 EW scrambled with 1 slice LF sharp cheddar cheese, 3 slices turkey bacon on 1 LT WW English muffin
m2 11:30am- RTD; 1/2 mango
m3 2:15pm-grilled chicken w/ 1/2 cup baby spinach w/ 1oz LF brie cheese w/ 1/2 apple wrapped in 1 MG (multi-grain) tortilla
m4 4:15pm- 1 cup FF plain Greek yogurt w/ 1 cup fresh blueberries and 1TB splenda
m5 6:30pm- turkey meatballs w/ marinara sauce w/ 1 cup WW spaghetti; 1/4 cup piece garlic bread; salad (romaine lettuce, baby spinach, carrots, cucumber) w/ 1/2 TB ital. dressing
1 Dove Dark Chocolate heart
96oz h2o

Th- m1 9am- 1/3 cup oatmeal w/ 1 cup plain FF Greek yogurt w/ 1TB each of crunch pb & splenda
m2 11:30am- RTD; mango
m3 2:15pm- leftover turkey meatballs w/ sauce & WW spaghetti; 1 cup salad (no dressing)
m4 4:15pm- @4oz deli turkey; 1cup cubed cantaloupe
m5 6:45pm- leftover turkey meatballs w/ sauce & WW spaghetti; 1 cup salad w/ 1/2TB lite Ital. dress.
1 Dove Dark Chocolate heart
96oz h2o

F- m1 9am- @1 1/4 Kashi cereal w/ 1% milk; 2 EW scrambled
m2 11:30am- RTD; 1 cup cubed cantaloupe
m3 2:15pm- turkey sandwich on 2 slices WW toast with 1 slice LF provolone &; 1/2 avacado; 1 cup baby carrots
m4 4:15pm- 3 LT wasa crackers w/2 LC (laughing cow) LT (light) garlic & herb wedges of cheese; 2 boiled EW
m5 @7:45pm- 1/2 serving of spicy peanut Asian noodles with 1 whole seared chicken breast from Noodles & Com.
1 Dove Dark Chocolate heart
96oz h20

Sa- m1 8:30am- 1 cup Kashi cereal w/ 1%  milk; RTD
m2 10:45am- RTD; apple
m3 1pm- turkey w/ 1 slice LF provolone cheese w/ 1/2 avacado on 2 slices WW toast; salad w/ lite Ital. dressing
m4 3:30pm- 2oz LF sharp cheddar cheese; 1 pear
m5- 6p- frozen Kashi meal- Roasted Garlic Chicken Farfalle
http://www.kashi.com/products/kashi_frozen_entrees_roasted_garlic_chicken_farfalle
1 Dove Dark Chocolate heart
96oz h20

Su- *Free Day:)


HOW I MOVED:
M- 9:30-10:15pm UBWO- chest- machine flyes, db incline press; shoulders- upright cable row, front raises; back-one arm db rows, seated cable rows; triceps- french press, db kickbacks; biceps-cable curls, stand. alt. db curls

Tu- 9:10-9:35pm HIIT on treadmill (25 minutes)- 1.38 miles, 7 min total running, 3.0 incline, HS 5.0
abs- leg ups 3 x12, crunches 1 x 40 then 2 x 25; alt. one leg ups 3 x 10; standing oblique twist w. 9lb med. ball 3 x 15

W- 45 min. somewhere between 8 & 10pm LBWO- quads- db squats, sitting machine press; hamstrings- leg curls, SL db dead lift; calfs- standing angled db calf raise, machine extention; abs- cable crunch, crunches w/ 9pb medicine ball
1 hr Zumba on Wii

Th-  25 min. somewhere between 8 & 10pm  HIIT on treadmill (25 minutes)- 1.44 miles, 7 min. total running, 3.0 incline, HS 5.0

F- 6:20-7pm UBWO- chest- machine flyes, db incline press; shoulders- upright cable row, front raises; back-one arm db rows, seated cable rows; triceps- french press, db kickbacks; biceps-cable curls, stand. alt. db curls

Sa- 2-2:25pm HIIT on treadmill (25 minutes)- 1.52miles, 8 min. total running, 3.0 incline, HS 5.3


HOW I FEEL ABOUT IT ALL:

Ok so I totally rocked this week!  I made it through Valentine's day without cheating big time and made it a whole week without cheating and missing a workout.  And it totally paid off- I made my hefty goal and cannot even tell you how excited I felt when I saw that number on the scale at my weigh-in Sunday morning.  I felt great.  The running workout were so very hard this week for some reason and I wanted to quit or just not do them so many times and I'm so glad I did.  I can honestly say I gave it 110% in the workouts.  I'm also real proud that I didn't cheat and snack on things throughout the week.
I decided I would allow myself 1 Dove Dark Chocolate heart a day.

It's only 37 calories and it fills my sweet cravings very easily.  Speaking of cravings I've definitely noticed my cravings are starting to curb quite a bit.  I feel so energized and motivated and I'm realizing that this really will be the time that I finish and lose the weight and won't give up.  I know next week and the couple weeks after that will be tricky since my brother and his sweet family will be here for 13 days on vacation.  But I'm preparing myself well and I know I will be just fine and stick to the plan.  And you better believe I will be living it up on my Free Days:)  I got this, people... I got this!!!

ENDING WEIGHT:
211.0
3.8lb loss
11.4lbs lost overall


GOALS FOR NEXT WEEK:
1. no snacking!
2. workouts first thing in the morning
3. no free meals- only free day on Sunday
4. 3 days of at least 30 min. extra cardio
5. successfully complete C25K first week training plan

Week 2 2/6- 12

WHAT I ATE:
M- m1 8:30am- 2 EW, 1 WE scrambled; 1/2 cup oatmeal cooked with 1TB each of splenda and crunchy pb
m2 11am- RTD; apple
m3 1pm- tropical tuna sandwich on WW (tuna, mustard, cinnamon, crushed pinapple, sweet relish); 3 celery stalks
m4 4:45pm- 1 cup LF CC mixed with 1 FF raspberry yogurt
m5 7pm- @ 1 1/2 cups brown rice; Santa Fe chicken (lime grilled chicken topped with green chilies, salsa and LF sharp cheddar cheese) over baked corn tortilla strips; 1 Dove dark chocolate heart:)
96oz h2o

Tu- m1 8am- RTD; banana
m2 9:30am- 2 EW, 1 WE scrambled on 2 pieces WW toast with 2 oz LF sharp cheddar cheese
m3 12:45pm- grilled lime chicken topped with salsa; baked tortilla strips with salsa
m4 4pm- 1 LF string cheese; @1 cup fresh strawberries
m5 6:45pm- 1/2 size apple pecan chicken salad from Wendy's; handful french fries
96oz h2o

W- m1 8:45am- 1/3 cup oatmeal mixed with 1 cup FF plain Greek yogurt and 1 1\2TB crunchy pb and Splenda
m2 11am- RTD; cutie orange
m3 1pm- tropical tuna sandich on WW; 1 cup baby carrots
m4 4:15pm- RTD; banana
m5 7pm- fresco steak soft taco and @1/4 fresco chicken soft taco from Taco Bell
96oz h2o

Th- m1 9am- 1 cup special k cereal w/ 1% milk; 1 cup 1 % milk w/ @1TB Nesquick; 2 sliced cooked lean ham
m2 11am- slim fast protein shake; 1 cup green grapes
m3 1:15pm- santa fe chicken wrap (grilled santa fe chicken with 1oz LF sharp cheddar cheese & 1/2 cup salsa on multigrain tortilla); 1 cup raw cauliflower
m4 4pm- 1 cup FF plain Greek yogurt with 1 cup fresh raspberries & splenda
m5 6:45pm- *Free Meal 1- chips & salsa, cheese enchilada, 1 beef flauta with guacamole, rice & refried beans, few french fries, 1/2 grilled cheese
96oz h2o

F- m1 8am- 1/2 huge pear; slim fast protein shake
m2 9:30am- 1/3 cup oatmeal with 1TB nutella; 2 EW, 1 WE scrambled
m3 12:45pm- turkey sandwich on 2 slices WW toast with 1 slice LF provolone & 1/2 avacado; 1/2 fresh cucumber
m4 4:15pm- 7 LF triscuits w/2 LC (laughing cow) LT (light) garlic & herb wedges of cheese; 2 boiled EW; @3/4 cup fresh pineapple
m5 @7pm- *Free Meal 2- buttered popcorn; peanut M&M's
96oz h20

Sa- m1 9:30am- veggie omelette (3 EW, 1 WE, 1 slice lean ham, 1/2 bell pepper, green onions 2oz LF sharp cheddar cheese); @1 cup fresh pineapple
m2 11:30am- slimfast protein shake; @1/2 apple
m3 2pm- grilled chicken salad from BK
m4 4:15pm- RTD; 1 cup green grapes
m5- Off the bandwagon:(
48oz h20

Su- Off the bandwagon


HOW I MOVED:
M- 9:15-9:55am LBWO- quads- seated machine leg press, db squats; hamstrings- db lunges, SL bb dead lift; calfs- machine calf extention, one legged db raise; abs- leg ups 3 x 10, crunches 3 x 25, alternating one leg ups 3 x 10, standing oblique twist with 8 lb medicine ball 3 x 15
10:30-11am- wii Just Dance on "Just Sweat" mode

Tu- 6:35-7am HIIT on treadmill (23 minutes)- 1.34 miles, 6 min total running, 3.0 incline, HS 5.5

W- 9:50-10:30pm UBWO- chest- db press, db flyes; shoulders- db press db lat raises; back- wg lat pull downs, cg pull downs; triceps- rope press down, chair dip x 12; biceps- concentrated db curls, hammer curls

Th- 8:45-9:05pm HIIT on treadmill (23 minutes)- 1.39 miles, 7 min. total running, 3.0 incline, HS 5.3
9:40-10:10pm 30min of Zumba on wii

F- 6:20-6:55am LBWO- quads- leg extention, db squat; hamstrings- db lunges, db SL dead lift; calfs- machine extention, onelegged db calf raise; abs- leg ups 3 x 10, crunches 3 x 25, alt SL  leg ups 3 x 10, standing oblique twist w/ 9lb medicine ball 3 x 15
4:30-5pm 30 min. Zumba on wii


HOW I FEEL ABOUT IT ALL:
This week was about a 7 out of 10 I'd say.  Definitely not as good as last week.
I jumped the gun and got my reward a day early confident that I would finish strong and earn it.  Unfortunately that wasn't the case.  So now WHEN I get a clean 6 day week next week this will have to be my reward and I won't get a new one.  Oh well.  Anyway, I snacked way too much on little things here and there and then all the eating out this week killed me.  I was proud of myself for eating a salad most of the time at the fast food restaurants but I could have 86ed the eating a few fries here and there.  As far as Saturday goes that was just a hard day.  There really was absolutely no time to work out since we spent all day getting a new van and going to the temple which is a huge priority over working out for me. And since that took a huge chunk of time it was so late by the time we got home I originally decided to just not eat at all because I thought it would be too bad to eat that late.  Well I should have just eaten something healthy because I ended up being so hungry I binged.  I felt disgusting and disgusted with myself afterward.  I woke up determined to eat healthy on Sunday to make up for the binge but the I gave into the Krispy Kremes calling my name and it all went downhill from there.  So to learn from this I am going to try to just stick with the one free day a week instead of having the option of 1 free day or 2 free meals a week- at least for the remainder of this BFL program.  And also, I am going to stock up on some Kashi frozen meals to have as back ups on nights I can't cook and my family gets fast food.  I was totally bummed that I only lost 1.2lbs overall this week (especially because my midweek weigh-in was 2.2lbs!) but I'm glad I still had a lost and I'm totally motivated to have a great, clean eating week next week.  I am proud that I had 3 days where I did at least 30 min. extra cardio this week.  I LOVE Zumba and think that will be easy to stick to.  Next week get ready 'cause I'm gonna rock you!!

ENDING WEIGHT:
214.8
1.2lb loss
7.8lbs lost overall


GOALS FOR NEXT WEEK:
1. no snacking!
2. workouts first thing in the morning
3. no free meals- only free day on Sunday
4. 5 days of at least 30 min. extra cardio
5. increase running time to 9 min. total running

Things that help...

As I was watching Biggest Loser while I ate lunch today I said to my self: "self- you should share on your fitness blog some things that really help you out in the fitness area of life."  So here are just a few things I adore that help me out in my fitness area of life:

The Enell sports bra.  It is VITAL to me working out.  It is seriously the difference to me LOATHING working out to LOVING working out.  I cannot even tell you how much confidence and ease a good support to the girls is.  It's pricey but I think I would honestly pay more, it is that good.

I love veggies but I am not a huge salad fan.  I love fresh veggies the most- just raw or in a sandwich.  Being that I have to eat about 97, 364 servings of veggies a day, not liking salad makes it kind of difficult.  So here's a secret I use to make sure to get my servings of veggies I need each day.  Are you ready?  Come closer.  Okay.  Salsa.  That's right.  Salsa.  I buy a bulk size and I go through that baby in like 2 weeks.  I LOVE salsa.  I put it on eggs, on chicken, on a baked potato- you name it.  (If you add cheese, I'm in heaven- but that's completely beside the point).  So there you go... not only is salsa DEE-LICIOUS!, but it's also healthy and serves as a serving of veggies:)  You're welcome.

Next, I've mentioned it previously but I just have to mention it again because it's such a strong motivator to me.  Netflix now has all the episodes of Biggest Loser on it.  Whenever I have downtime, which is about 32 minutes a day if I'm lucky, I like to turn on an episode and watch people sweat, see their ups and downs and I'm instantly motivated to become a Biggest Loser myself.  It's so convenient and so worth the $8 a month to not have to deal with all those damn commercials!  What did people do before technology?

And last but certainly not least, my beloved ipod. I mean seriously... I honestly don't know how people can handle working out without one.  The few times that I've had to go without because my husband didn't charge it up where HELL!  It's so motivating to me and it just adds another layer of happiness to exercise for me.

So there you have it.  A few of my tricks and tools I adore in the fitness realm.  What do you adore and can't live without in the exercise world?

Santa Fe Chicken

I created this little doozey of a dish last night and was asked to share the recipe then "pin" it.  So I will oblige:)

First you soak your boneless skinless chicken breasts in lime juice then lightly coat with low sodium taco seasoning. Then you coat your grill with EVOO and get it pretty dang hot and grill up those lime flavored chickens!

After they're all grilled up and cooked all the way through put them on a baking sheet covered with foil and sprayed with cooking spray (easy clean-up).  Top with green chilies (I only topped mine with green chilies because my family are a bunch of boobs and don't love green chilies like I do).

After that top with salsa.

After that top with cheese.  Mine has LF sharp cheddar and the other's are just regular shredded cheddar cheese.

After that pop in an over that had been pre-heated to 400 degrees for about 15 minutes-ish.  Take them out, place on top of baked tortilla strips (cut up corn tortillas and bake in 350 degree oven for about 20 minutes) and serve with rice- brown rice if you're going for all out healthy.  Then enjoy- because, how could you not?!

Week 1 1/31- 2/5

First of all, this is so fitting for me this week.  I'm so sick of having to start a new program all the time.  So this is the last time I'll have to re-start my health and fitness because I'M NOT GIVING UP!

Next, since I didn't do this at the beginning of the week, I need to post this info so I can better track my progress.

BEFORE STATS:
Weight- 222.4
Size- 18 in pants, XL in shirts
Measurements- chest 47.5, right arm 14.75, waist 47, hip 48, right thigh 25.5, right calf 17.5


BEFORE PICS:

taken 2.14.12

Now for Week 1 info.  And this is how I plan on recording each week's progress.


WHAT I ATE:
M- m1 8am-  RTD (EAS Ready To Drink AdvantEDGE Carb Control protein shake); 1/2 grapefruit
m2 9:30am- 2 EW (egg whites), 1 WE (whole egg) scrambled; 1/3 cup cooked oatmeal with 1TB crunchy PB (peanut butter) and spelnda
m3 12:30pm- Subway- 6" turkey & provolone on Ital. herbs & cheese bread with bell pepper, cucumber, black olives, light mayo and mustard
m4- 3:30pm- 1 cup LF (low-fat) CC (cottage cheese) mixed with 1 container FF (fat-free) blueberry yogurt
m5- 6:30om- Italian cheese baked chicken; @1/2 cup macaroni pasta with marinara; salad with Romaine lettuce, carrots, cucumber & celery with Ital. garlic & herb dressing
96oz h2o

Tu- m1 8am- banana; RTD
m2 9:45am- 2 EW, 1 WE scrambled on 2 slices WW (whole wheat) toast with 1TB LF sharp cheddar cheese
m3 1:30pm- turkey sandwich on 2 slices WW toast with 1 slide LF provolone and 1/2 sliced avacado; @1 cup baby carrots
m4 3:15pm- 1 apple; 1 LF string cheese
m5 7pm- beef, broccoli & carrot stir fry with spaghetti noodles
*Free Treat- @1 1/2 cups Edy's Rocky Road ice cream
96oz h2o

W- m1 8:15am- RTD; pear
m2 10am- 2 EW, 1 WE scrambled; 1/3 cup cooked oatmeal w 1 TB Nutella & splenda- so good!
m3 1pm- turkey sandwich on 2 slices WW toast with 1 slide LF provolone and 1/2 sliced avacado; 3/4 cucumber
m4 3:30om- 1 cup plain FF Greek yogurt mixed with 1 cup fresh blueberries & splenda
m5 6:15pm- 1 Fresca steak soft taco from Taco Bell
96oz h2o

Th- m1 9am- veggie omelette- 3 EW, 1 WE, 1 slice lean ham, green onions, 1/2 bell pepper @1TB each of LF sharp cheddar cheese & reg cheddar cheese; 1/2 grapefruit
m2 11am- RTD; cutie orange
m3 1pm- turkey sandwich on 2 slices WW toast with 1 slide LF provolone and 1/2 sliced avacado; 3 stalks of celery sticks
m4 4pm- 3 boiled EW; 3/4 cup red grapes
m5 6:30pm- @5oz lean grilled steak, 1 small baked potato with @1TB each of margarine and sour cream; 1 cup steamed broccoli with a sprinkle of parmesan cheese
96oz h2o

F- m1 8am- RTD; banana
m2 10am- 1/3 cup cooked oatmeal mixed with 3/4 cup FF plain Greek yogurt and @1 1/2TB crunchy pb- yum, yum!!
m3 1:30pm-  turkey sandwich on 2 slices WW toast with 1 slide LF provolone and 1/2 sliced avacado; @1 cup baby carrots
m4 3:30pm- RTD; apple
m5 6:30pm- orchard chicken salad from Target- grilled chicken, romaine lettuce, slivered almonds, craisins with poppyseed dressing
96oz h2o

Sa- m1 9:15am- @1 1/2 cups Special K cereal with 1% milk; 1 cup 1% milk with 1TB Nesquick; 2 boiled EW
m2 11:30am- 2oz LF cheddar cheese; 1/2 grapefruit
m3 2pm- 6" turkey, provolone sub on WG (whole grain oat) with spinach, cucumbers, bell peppers, black olives, lite mayo & mustard
m4 4:30pm- RTD; cutie orange
m5 7:30pm- other half of Subway sub; 1 Little Ceasar's breadstick
96oz h2o

Su- *Free Day



HOW I MOVED:
M- 6:35-7:35am UBWO (upper body work-out as laid out in BFL [Body-for-LIFE] program)- chest- db (dumb-bell) press, db flies; shoulders- db press, db lateral raise; back- lat pull down, close grip pull down; triceps- press down, chair dips x 9... didn't have time to do biceps

Tu- 6:20-6:30am finished UBWO- biceps- concentrated db curls, hammer curls
6:30-6:50am HIIT (high intensity interval training as laid out in BFL program) on treadmill- 1.14 miles, 4 min. total running, incline 3.0, HS (highest speed) 5.2

W- 6:30-7:15am LBWO (lower body work out as laid out in the BFL program)- quads; leg extention, db squats; hamstrings- SL (straight leg) BB (barbell) deadlift, db lunges; calves- machine calf press, one leg db calf raise; abs- this ab routine http://www.oxygenmag.com/Fat-Loss/Slideshows/Mini-Abs-Routine-Major-Results.aspx#slide-1 leg ups- 3 x 12, 8, 10; oblique crunches 3 x 12; alternating leg lift 3 x 10 half way; standing oblique twist 3 x 12
4-5pm Just Dance on wii

Th- 8:10-8:40pm HIIT on treadmill- 1.15 miles, 5 min total running, incline 3.0, HS 5.3

F- 6:30-7:05am UBWO- same as Monday only biceps were included on this one

Sa- 8:20-8:40am HIIT on treadmill- 1.24 miles (? not exactly sure because the damn emergency stop got pulled in the middle of my workout on accident!), 6 min total running, incline 3.0, HS 5.4
8:40-8:55am abs routine same as Wednesday

HOW I FEEL ABOUT IT ALL:
First of all, I've never been this out of shape my entire life!  At the beginning of this week I was at my heaviest weight (minus pregnancies but not by much) I've ever been in my entire life.  My fat clothes were starting to get tight and I felt ugly and disgusting.  I can honestly say that after that first morning workout I felt my motivation come back and my fire was lit.  This week was truly very easy for me in that I hardly felt tempted to cheat on my diet.  I cannot remember the last time I started a weight loss program that I didn't struggle the first week and not cheat once or not miss one work-out.  I feel great about my work this week and the 6.4 lb weight loss this week was icing on the cake.  I truly, honestly feel, for the first time in a long time, that I will stick with it this time and not give up and will complete my goals.  Signing up for the races was huge for me.  I also kept it pretty simple with my eating plan which made it so easier to stick with.

  I think I ate a turkey, avacado sandwich every day this week for lunch.  I do not plan on doing that all the time, but for this week it worked great.
Another thing that helped me with the motivation is the reward system I set up for myself (thanks to advice from my friend Rhiannon).  I got myself a nice big calendar that I can write down my workout programs for the day and that I can put my sticker on when I complete the workout and stick to the diet.  I know it sounds silly, but just like it's so exciting to put the little rocks on the "lbs lost" side, it is so exciting for me to put stickers on the days that I do well.

For getting 6 consecutive stickers this week my reward was a new nail polish.  It was a whopping $1.99 but it was so exciting to buy it and put it on because I felt like I worked for it and truly earned it.

Something else that kicked up my motivation burn was watching Biggest Loser on Netflix.  I've always loved that show and it's always been a big motivator to me.  To be able to watch it at my convenience without commercials is genius.  It really does get me excited to move and lose!
I would say this week was pretty much awesome.  I woke up today and after seeing my loss on the scale this morning I was on cloud 9.  I felt pretty today.  For the first time in a long time.  I still have so very far to go but I'm well on my way and I honestly feel like I will go all the way this time, for the first time in my life!

ENDING WEIGHT:
216.0
6.4lbs lost
6.4lbs lost overall


GOALS FOR NEXT WEEK:
1.  prep food for the week on Monday
2.  all workouts first thing in the morning
3.  increase running to 8 min total running
4.  30 min of extra cardio 4 x this week
5.  continue with no soda

Here We Go Again

I actually started my new weight-loss plan on Monday and I debated back and forth of whether or not to do a fitness blog.  As you can see, I decided to do it. But I think it will be simpler.  As in I've decided to not count calories at this time, I won't make it necessary to work out only first thing in the morning, I will allow myself more breathing room with a cheat meal and cheat treat, and so forth.  If I overwhelm myself I won't stick to it.  I've also pre-registered for 4 races so far this year and all are non-refundable which I think will help me stick to the routine since I don't want to lose out on that money for nothing.  I started on Monday after a long debate of even attempting to try to lose weight again.  I struggled because I just did not want to make another attempt and fail again.  And I was really lacking in motivation.  I know I need to lose weight and that I am not happy about where I am at right now physically (AT ALL!) but I just wasn't motivated as I usually am when I start a program.  But I finally decided it's something I NEED, MUST do if I want to truly be happy and content.  So Monday morning came and after going to the gym first thing in the morning my fire started to ignite.  It's only been 4 days since then but my fire of motivation is in full blaze!  I have not cheated once (I had ice cream but that was my planned cheat treat for the week) and am not even craving the crap I usually eat.  I've gotten some great tips from my friend who's a fitness guru that have helped motivate me as well.  She told me to do some sort of rewards system and that really got me excited.  So on the right where I have "Progress" posted is where you can see the rewards system I'm using.

I also found this cool idea on Pinterest of using decorative rocks as a visual of your weight-loss.  Since I'm a very visual person I knew this would help motivate me.  So on my Thursday morning weigh-in when I lost 4 lbs (wahoo!) I was SO excited to put my 4 little rocks into the "Pounds Lost" jar.  Small things bring about great things:)

I am also keeping an exercise and food journal as well.  Like I mentioned before, I won't be counting calories but I will still record what I eat and at what time as well as my workouts.  My whole fitness plan is posted on the right as well.  I plan on posting what I ate and what workouts I did for the week at the end of the week.  I will also post any recipes or motivational thoughts and stuff like that.  I will not focus on perfection this time, but progress.  I can do this.

Day 1

2.16.09
5 Goals for a successful day:
1- Take & post before measurements and pics...
2- Work out first thing in the morning...
3- No food cheats...
4- Sign up for official BFL challenge...
5- Update BFL tracker...
Notes:

Nutrition: (Planned followed by... actual)
Meal 1. 6:30A (time of meal) LF (low-fat) cottage cheese with FF (fat-free) yogurt, 2 CLA (conjugated linolic acid supplement), 1 iron pill...
2. 9A egg mixture (3 egg whites and 1 whole egg scrambled), oatmeal mixture (served with about 1 tbsp. Splenda and a dash of cinnamon)...
3. 12P (PM) CC RTD (EAS Carb-Control Ready-to-drink shake)...
4. 3P turkey sandwich, veggies, 2 CLA...
5. 5P onion chicken, rice, steamed veggies...
6. 7P CC RTD...
Water- oz H2O
Notes:

Training:
RP (Running Program)
Planned Time- 7-7:30A
Actual Time-
2 min. running, 1 min. walking x10...
Distance-
UBWO (Upper Body Work-out [weight training])
Planned Time- 7:40-8:26A (1 min. rest in between each set except no rest in between power set and 2 min. when switching body parts)
Actual Time-
Chest-
Shoulders-
Back-
Biceps-
Triceps-
Notes:

Week 1 Menu Plan

All days will consist of at least 100 oz. H2O
Week 1
Monday- WO (work-out time). 7-8:30A (AM)
1 (meal #). 6:30A (time of meal) LF (low-fat) cottage cheese with FF (fat-free) yogurt, 2 CLA (conjugated linolic acid supplement), 1 iron pill
2. 9A egg mixture (3 egg whites and 1 whole egg scrambled), oatmeal mixture (served with about 1 tbsp. Splenda and a dash of cinnamon)
tropical tuna sandwich (EFL Cookbook pg# 255), veggie, 2 CLA
3. 12P (PM) CC RTD (EAS Carb-Control Ready-to-drink shake)
4. 3P turkey sandwich, veggies, 2 CLA
5. 5P onion chicken, rice, steamed veggies
6. 7P CC RTD
Tu- WO. 2:30-3:30PA
1. 6:30A egg mixture, Cheerios, 2 CLA, 1 iron pill
2.9:30A CC RTD
3. 12:30P turkey sandwich, veggies, 2 CLA
4. 3:30P CC RTD
5. 5:30P Italian burgers, salad
6. 7:30P fruit, LF cheese
W- WO. 7-8:30A
1. 6:30A LF cottage cheese with FF yogurt, 2 CLA, 1 iron pill
2. 9A egg mixture, oatmeal mixture
3. 12P tropical tuna sandwich, veggie, 2 CLA
4. 3P CC RTD
5. 5P cajun chicken, pasta, salad
6. 7P CC RTD
Th- WO. 7-8A
1. 6:30A fruit, LF cheese, 2 CLA, 1 iron pill
2. 9A egg enchiladas (egg mixture on top of 2 heated corn tortillas topped with LF cheese and salsa)
3. 12P tropical tuna sandwich, veggies, 2 CLA
4. 3P CC RTD
5. 5P Singapore shrimp (EFL cookbook #185)
6. 7P CC RTD
F- WO. 7-8:30A
1. 6:30A LF cottage cheese with FF yogurt, 2 CLA, 1 iron pill
2. 9A egg mixture, oatmeal mixture
3. 12P Ranch chicken salad (EFL #271), 2 CLA
4. 3P CC RTD
5. 5P Lean Cuisine Meal
6. 7P CC RTD
Sa- WO. 7-7:30A
1. 6:30A fruit, LF cheese, 2 CLA, 1 iron pill
2. 8:30A egg sandwich (egg mixture on 2 toasted WW [whole wheat] pieces of bread with LF cheese)
3. 11:30A CC RTD
4. 2P Ranch chicken salad
5. 5P Lean Cuisine
6. 7P CC RTD

And I'm Off!!... again...

Sunday February 15, 2009
Ok- so here's the low down. I did not reach my goals last year. I trained and ate healthy very sporadically and not a whole lot. I lost a total of about 70 lbs from start of year to end which is definitely something to be proud of but I'm still so ashamed at my body and not happy with my health. Most of what I lost was the first couple months of the year and it was baby weight. I did go to Disney World this year at the beginning of January and attempted in vain to complete the Half-Marathon race that I had had a year to plan for. I ran very little of it and walked in pain the remainder of it. I made it to mile 10 before I was picked up by what I call the "Loser bus" for being too far behind the 16 minutes per mile pace. LAME! I was so disappointed in myself and knew I could have done so much better if I had trained properly... at all. I cried the whole way back to the meeting spot on the bus and even though I was happy for the rest of my family that did awesome I was almost too ashamed to even see them. They were all so supportive of me and I so appreciate that. I realized that 10 miles for my first ever race is not too bad and I'm proud of my body for making it that far in such poor shape that it was. What I got from it though was an awesome fun time with my family and a love for racing. I was told by so many other runners there that my first race was the start of an addiction and after my experience I believe it whole heartedly. I left feeling determined to go back next year and kick that race's butt- by finishing in 2 hours 20 minutes. So after I got home and we're settled with our big move and what not I'm so ready to kick my training into high gear and never look back. Not only am I determined in my running goals, I still am wanting my hot momma body which I plan on getting through my running training as well as completing the Body-for-LIFE challenge and making that a lifestyle change for me. Now's the time. I've tried this a million times before but I won't give up just because I haven't stuck with my goals. There's no excuses. It's my time to shine!!

Day 11

5.22.08
Motivational Quotes:
"Have faith in what you see." BP
"Have faith in yourself. You will succeed when you give yourself the opportunity." BP

5 Goals for a successful day:
1- No snacking...
2- Watch at least 10 minutes of Body of Work...
3- Send encouraging email to someone on either BFL or tracker website...
4- Put new music on MP3...
5- Do workout before Robert goes to work...
Notes:

Nutrition:
1. 7:30A egg enchiladas, PN...
2. 10:30A pineapple, LF cheese...
3. 1P turkey sandwich, zuchini...
4. 4P CC RTD...
5. 6:30P **Free Meal- Enrichment Night at church...
Water- oz H2O
Notes:

Training:
HIIT Running
Planned Time- 6:15-35A
Actual Time-
Distance-
Minutes Ran-
Highest Speed-
Notes:

Day 10

5.21.08
Motivational Quotes:
"The most important person to stand up to is yourself." BP
When I wake up in the morning ask myself " 'Who do I want to be today: the old me or the new me?' Your body and life are being shaped by these moment-to-moment decisions." BP

5 Goals for a successful day:
1- No snacking... success!
2- Watch at least 10 minutes of Body of Work... setback
3- Participate in new team thread on tracker... success!
4- Put new music on MP3... setback!
5- Food prep... success!
Notes: Today was clean and good. Right on and I felt very proud of myself. I need to be prepared for the rest of the week though because this time of the challenge is usually my breaking point. I will not fail!

Nutrition:
1. 9A egg mixture, oatmeal, PN... 10:30A same as planned
2. 11A CC RTD... 12:30P leftover stirfy
3. 1P leftover stirfry... 2:30P LF cottage cheese with FF yogurt
4. 3P LF cottage cheese with FF yogurt... 4:30P CC RTD
5. 6P lemon baked Tilapia, wild rice, zuchinni... 7P same as planned
6. 8P CC RTD... 9:15P same as planned
Water- 105oz H2O
Notes: Another perfectly clean day. I had a breakthrough by not eating one of my daughter's Cheetos that I really, really wanted. And I wasn't so sure if I was gonna like the fish and rice but it super good and super clean- ya can't get much healthier than that! Go me!

Training:
UBWO
Planned Time- 7:14-8A
Actual Time- 8:37-9:12A
Chest- dumbbell flies with highest weight of 40 and super set of dumbbell presses with weight of 30
Shoulders- side raises with highest weight of 24 and super set of overhead dumbbell press with weight of 20
Back- reverse grip pulldowns with highest weight of 35 and super set of wide grip pulldowns with weight of 60
Triceps- triceps pushdown with highest weight of 30 and super set of overhead extention with weight of 15
Biceps- hammer curls with highest weight of 40 and super set of standing dumbbell curls with weight of 30
Notes: I got off to a later start than planned but that's fine since the extra sleep was needed. Today was pretty good. I could go stronger on chest and possibly shoulders. I killed my back workout though which is nice since that's a tough one to usually be sore from:)

Day 9

5.20.08
Motivational Quotes:
"Recognize that the feeling of not wanting to do something is actually an opportunity to exercise your inner strength." BP
"You have the power to change, and no one can take that away!" BP
"Don't let anybody tell you that you can't do it (the challenge). You can. It's up to you. Decide to do it, and then follow through." Porter Freeman

5 Goals for a successful day:
1- No snacking... success!
2- Watch at least 10 minutes of Body of Work... setback
3- Enlist and give support on BFL tracker website... success!
4- Put new music on MP3... setback
5- Envision goals... success!
Notes: Another great day. I really wasn't into my running when I got started but as I kept going and realizing how much easier (it's still hard) it's becoming I started feeling really good about it and was even able to really believe that I can do this half-marathon in January. That's been the hardest part- making that mental connection... really believing in myself. But it's definitely getting better. A good day with 3 stars!

Nutrition:
1. 10A egg mixture, Kellogg's All Bran Strawberry Medley Cereal, PN... same as planned
2. 12P leftover salad... same as planned
3. 2P PP Bar... 2:30P same as planned
4. 4P CC RTD... 4:30P same as planned
5. 6P Asian Beef Stir-Fry (EFL #83)... 6:30P same as planned
6. 8P CC RTD... 8:30P same as planned
Water- 105oz H2O
Notes: Completely by the books. I wasn't too crazy about the protein bar and I think I'll be changing that meal back to egg whites and fruit and only using the bars when I'm in a major crunch. Too chalky and chewy. And dinner was good but I couldn't finish it all. I need to probably do better at making sure my portions aren't too big for my dinner meal.

Training:
HIIT Running
Planned Time- 8:40-9A
Actual Time- 8:45-9:05A
Distance- 1.41 miles
Minutes Ran- 10
Highest Speed- 5.8
Notes: So like I said, I really wasn't wanting to do this but I didn't think and dwell about it and I just got up, went to the gym and got on the treadmill. I ran an extra minute today and upped my speed so that was good progress. I also noticed that I looked at the time a lot less today too and really felt more in shape and able to handle the running. It's happening- my goals are being recognized and will come to pass very soon!

Day 8

5.19.08

5 Goals for a successful day:

1- No goals made for the day:(

2-

3-

4-

5-

Notes: Today was great! I had a rockin' workout and ate perfectly clean- no snacking at all. I did feel pretty tired all day which is odd since I got a good night's sleep. Oh well. Besides that today was super good!

Nutrition:

1. 9A egg mixture and oatmeal, PN... 10:30A same as planned

2. 11A tropical sandwich, veggie... 12:30P same as planned with carrot sticks as veggie

3. 1P LF cottage cheese with FF yogurt... 2:30P

4. 3P CC RTD... 4:30P same as planned

5. 6P Caribbean Chicken Salad (EFL #106)... 7P same as planned

6. 8P CC RTD... 9:30P same as planned

Water- 105oz H2O

Notes: Perfecto! I felt so motivated to hit this day hard and be squeaky clean and I was. Not even a bite of anything besides what was planned. And the salad was sooo good. Robert and Baily even liked it.

Training:

LBWO

Planned Time- 7:18-8A

Actual Time- 8:35-9:15A

Quads- leg extentions highest weight 75 with super set of leg press at 180

Hamstrings- leg curls highest weight 60 with super set of lunges at 24

Calves- one legged calf raise highest weight 30 wiht super set of calf presses at 100

Abs- flutters 3 sets of 25 seconds, ball crunches 3 sets of 25 reps

Notes: Sa-weet! My calves were still sore from last week and I'm sure they're gonna be sore again. The one-legged calf raises are killer. And my abs were burning! I'm gonna feel that tomorrow and I love it. Need to concentrate on a bigger burn and better form for hamstrings. Great workout though all in all.

Week 2 Goals

5 Goals for a Better Week:
1- Have only 5 meals on the days I have a cheat meal
2- No more snacking with Baily's snacks!
3- Make sure to do an early work-out on Thursday before Robert goes to work
4- Get enough sleep!
5- Keep blog updated

Weeks 2-3 Menu Plan

All days will consist of at least 100 oz. H2O
Week 1
Monday- WO. 7:15-8A
1. 9A egg mixture, oatmeal mixture, PN (pre-natal vitamin)
2. 11A tropical tuna sandwich, veggie
3. 1P LF cottage cheese with FF yogurt
4. 3P CC RTD
5. 6P Caribbean Chicken Salad (EFL #106)
6. 8P CC RTD
Tu- WO. 7:30-8A
1. 9A egg mixture, Kellogg's All Bran cereal, PN
2. 11A leftover salad
3. 1P PP Bar (Pure Protein)
4. 3P CC RTD
5. 6P Asian Beef Stir-fry (EFL #83)
6. 8P CC RTD
W- WO. 6:45-7:30A
1. 8:30A egg mixture, oatmeal mixture, PN
2. 11A CC RTD
3. 1P LF leftover stirfry
4. 3P LF cottage cheese with FF yogurt
5. 6P Tilapia, rice, veggie
6. 8P CC RTD
Th- WO. 6-6:30A
1. 7:30A egg enchiladas, PN
2. 10A fruit, LF cheese
3. 1P turkey sandwich, veggie
4. 4P CC RTD
5. 6:30P **Free Meal- Enrichment Night
F- WO. 7:45-8:30A
1. 9:30A egg mixture, oatmeal mixture, PN
2. 12P turkey sandwich, veggie
3. 3P CC RTD
4. 5P CC RTD
5. 7P ** Free Meal- Chicken Parmesan subs, chips
Sa- WO. 8:30-9A
1. 10A egg sandwich, PN
2. 12P turkey sandwich, veggie
3. 3P CC RTD
4. 5P ** Free Meal- PF Chang's for Play Date
5. 7P CC RTD
Su- No WO
1. 8:30A egg mixture, fruit
2. 10:30A fruit, LF cheese
3. 12:30P CC RTD
4. 3P CC RTD
5. 6P Chunky Beef Stew (EFL #117), ** Free Treat- Peanut Butter Delights Cookies
Week 3
Monday- WO. 7:15-8A
1. 9A egg mixture, oatmeal mixture, PN
2. 11A leftover stew
3. 1P LF cottage cheese with FF yogurt
4. 3P CC RTD
5. 6P BBQ baked chicken, corn, sweet potatoes
6. 8P CC RTD
Tu- WO. 8:30-9A
1. 10A egg mixture, Kellogg's All Bran cereal, PN
2. 12P chicken ceasar wrap, veggie
3. 2P fruit, LF cheese
4. 4P CC RTD
5. 6P Steak tacos, salad
6. 8P CC RTD
W- WO. 6:45-7:30A
1. 8:30A egg mixture, oatmeal mixture, PN
2. 11A CC RTD
3. 1P LF chicken pita pizza (EFL #261)
4. 3P LF cottage cheese with FF yogurt
5. 6P Santa Fe Chicken Soup (EFL #97), veggie
6. 8P CC RTD
Th- WO. 6-6:30A
1. 7:30A egg enchiladas, PN
2. 10A PP Bar
3. 1P leftover soup, veggie
4. 3P CC RTD
5. 6P Shrimp Scampi (EFL #167), veggie
6. 8P CC RTD
F- WO. 7:45-8:30A
1. 9:30A egg mixture, oatmeal mixture, PN
2. 11:30A turkey sandwich, veggie
3. 2.30P CC RTD
4. 4:30P LF cottage cheese with FF yogurt
5. 6:30P ** Free Meal- Pizza Night
Sa- WO. 8:30-9A
1. 10A egg sandwich, PN
2. 12P chicken pita pizza
3. 3P CC RTD
4. 5P ** Free Meal- Date Night
5. 7P CC RTD

Week 1 Pics and Stats

5.18.08

Front

Side

Back

Stats and Measurements:

BF% measured at www.biofitness.com/bodyfat.html

Weight: 189.0

Bodyfat %: 27

Fat weight: 51

Lean weight: 138

Neck: 14

Chest: 45.5

Biceps: 13.5

Forearms: 10.5

Hips: 42.5

Waist: 36

Thighs: 22.5

Calves: 16.5

Notes: Wahoo!! I can totally see and feel a major difference. I feel so great about the pounds lost as well as the 3 inches off my waist. I feel like that's where I've lost the most and can see the biggest difference- especially in the back picture. My confidence is great which is something I haven't felt in a long time. I feel more energized and ready to conquer this challenge and to be fit and healthy the rest of my life. I turned my 3rd cheat meal into more of a cheat meals and I snacked a little too much with handfuls here and there of Baily's snacks, but other than that I think I did awesome! Great first week- I feel like I really set a strong foundation for this challenge. Bring on week 2!

Day 3

5.14.08
Motivational Quote:"See where you're going before you get there." BP (Bill Phillips, founder of Body-for-LIFE)
"Life gives you the choice... either learn to overcome challenges or succumb to them." BP

5 Goals for a successful day:
1- Do an early morning work-out so I'll be prepared for park day...
2- Download new music on MP3 player...
3- Watch some of Body Of Work for motivation...
4- Enlist support from others on websites...
5- Find a good ab routine...setback
Notes:

Nutrition:
1. 8:30A egg mixture and oatmeal, 1 pre-natal...
2. 11A CC RTD...
3. 1P left-over Sesame Beef Stir-fry, salad...
4. 3P LF cottage cheese with FF yogurt...
5. 6P Italian Chicken (grilled Italian chicken with spaghetti and lite marinara sauce, LF parmesan cheese topped on bed of baby spinach)...
6. 8P CC RTD...
Water- oz H2O
Notes:

Training:LBWO (Lower Body Work-out [weight training])
Planned Time- 6:48-7:30A (1 min. rest in between each set except no rest in between power set and 2 min. when switching body parts)
Actual Time-
Quads-
Hamstrings-
Calves-
Abs-
Notes:

Day 2

5.13.08
5 Goals for a successful day:
1- No goals made for the day:(
2-
3-
4-
5-
Notes: Today went pretty well and I'm finally getting the blog updated so now I can make goals and keep the planning updates which is important. Feeling pretty good.

Nutrition:
1. 9A egg mixture, cereal (Kellogg's All Bran Strawberry Medley with 2% milk), 1 pre-natal... 10:30A same as planned
2. 11A leftover soup... 12:30P same as planned
3. 1P apple, LF cheese... 2:30P same as planned
4. 3P CC RTD... 4:30P same as planned
5. 6P Sesame Beef Stir-fry (EFL #125)... 7P same as planned
6. 8P CC RTD... 9P same as planned
Water- 105 oz H2O
Notes: The meal times were a little off since I got off to a later start than planned but a good day. I wasn't too sure about the Sesame Beef stir-fry but I ended up really liking it and Baily and Robert did as well.

Training:
HIIT (High Intensity Interval Training), Treadmill
Planned Time- 7:40-8A
Actual Time- 9:10-9:30A
Distance- 1.35 miles
Minutes Ran- 9
Highest Speed- 5.5
Notes: This was a nice run. I dreaded doing it but I got my booty up and went and it felt good. I really feel like my endurance it starting to kick up and I don't feel like I'm gonna die and pass out while I'm running. It's tough and really hard but I actually feel more able and strong. I do hate the way I look when I run. Gotta get better about that.

Day 1

5.12.08
5 Goals for a successful day:
1- No goals set:(
2-
3-
4-
5-
Notes: Even though I didn't get my goals set the day was clean and a great start to the challenge that I will actually finish- the first one ever! I felt motivated and ready to tackle and conquer this challenge's butt!

Nutrition: (Planned followed by... actual)
Meal 1. 9A egg mixture and oatmeal, 2 CLA, 1 pre-natal... 11A same as planned
2. 11P tropical tuna sandwich, cucumber... 1P turkey sandwich, salad
3. 1P LF cottage cheese with FF yogurt...3P same as planned
4. 3P CC RTD... 5P same as planned
5. 6P Enchilada Soup (EFL #132) ,cucumber... 7P same as planned but no cucumber
6. 8P CC RTD... 9P same as planned
Water- 105 oz H2O
Notes: Squeaky clean. I really liked the soup even though it was a bit of work to make. I have lelft-overs frozen so that's a good thing to have when I might need it in the future. No temptations at all!

Training:UBWO (Upper Body Work-out [weight training])
Planned Time- 7:14A-8A (1 min. rest in between each set except no rest in between power set and 2 min. when switching body parts)
Actual Time- 9:05- 9:45A
Chest- dumbbell flies 12x20 (reps x weight), 10x24, 8x30, 6x40, power set 12x30, dumbbell bench press 12x24
Shoulders- lateral side raises 12x10, 10x20, 12x20, 6x24, power set 12x20, dumbbell press 10x20
Back- wide-drip pull-down 12x40, 10x50, 8x60, 6x70, power set 12x60, reverse grip pull-down 12x35
Triceps- triceps pushdown 12x20, 10x25, 8x30, 6x35, power set 12x30, overhead extention 12x15
Biceps- hammer curls 12x10, 10x20, 8x24, 6x30, power set 12x24, incline dumbbell curls 12x20
Notes: This felt so good to be back in a gym and working it. I felt super confident and energized during this work-out so I kicked my butt-especially my back and shoulders

Week 1 Menu Plan

All days will consist of at least 100 oz. H2O
Week 1
Monday- WO (work-out time). 7-8A(AM)
1 (meal #). 9A (time of meal) egg mixture (3 egg whites and 1 whole egg scrambled), oatmeal mixture (served with about 1 tbsp. Splenda and a dash of cinnamon), 2 CLA (conjugated linolic acid supplement), 1 pre-natal vitamin
2. 11P (PM) tropical tuna sandwich (EFL Cookbook pg# 255), cucmber
3. 1P LF (low-fat) cottage cheese with FF (fat-free) yogurt
4. 3P CC RTD (EAS Carb-Control Ready-to-drink shake)
5. 6P Enchilada Soup (EFL #132, cucmber
6. 8P CC RTD
Tu- WO. 7:30-8A
1. 9A egg mixture, Kellogg's All Bran cereal, 1 pre-natal
2. 11A left-over soup, zuchini
3. 1P appke, LF cheese
4. 3P CC RTD
5. 6P Sesame Beef Stir-fry (EFL #125)
6. 8P CC RTD
W- WO. 6:30-7:30A
1. 8:30A egg mixture, oatmeal mixture, 1 pre-natal
2. 11A CC RTD
3. 1P LF tropical tuna sandwich, carrots
4. 3P LF cottage cheese with FF yogurt
5. 6P Italian Chicken
6. 8P CC RTD
Th- WO. 6-6:30A
1. 7:30A egg enchiladas (egg mixture on top of 2 heated corn tortillas topped with LF cheese and salsa), 1 pre-natal
2. 10A 3 boiled egg whites, orange
3. 1P turkey sandwich, zuchini
4. 3P CC RTD
5. 6P rotisserie chicken, salad, baked potato
6. 8P CC RTD
F- WO. 7-8A
1. 9A egg mixture, oatmeal mixture, 1 pre-natal
2. 11:30A CC RTD
3. 2:30P Subway- turkey & veggie sub
4. 4:30P CC RTD
5. 6:30P ** Free Meal- pizza night
6. 8:30P LF cottage cheese with FF yogurt
Sa- WO. 8:30-9A
1. 10A egg sandwich (egg mixture on 2 toasted WW [whole wheat] pieces of bread with LF cheese), 2 CLA, 1 pre-natal
2. 12P turkey sandwich, veggie, 2 CLA
3. 2P CC RTD
4. 4P fruit, LF cheese
5. 7P ** Free Meal- Mango's date
6. 9P CC RTD, 2 CLA
Su- No WO (only 5 meals on Sunday and no supplements)
1. 8A egg mixture, fruit
2. 10A LF cottage cheese with FF yogurt
3. 12:30P CC RTD
4. 3P CC RTD
5. 5P ** Free Meal- TBD, ** Free Treat- TBD