Day two week two

So, we are getting close to the end of our two week challenge. I am so proud of all the hard work that everyone has put in so far. I know that making healthy decisions can be the hardest thing to do at times but I know that if we step back and look at the big picture it will make those times easier. All I have to say is that I have two more killer workouts for everyone to do this week. So get your body ready to workout with me at least two more times this week. I feel like words of wisdom would go great right here but I am drawing a blank. "Just do it, take another step, keep it up, work harder today than you did yesterday?" Do those work? Hahaha. Seriously though, it is up to you now to finish this challenge strong. Good Luck today.

Day one of Week Two

Hey everyone I hope you had a great weekend and that you were able to make smart decisions with your nutrition. I have heard some great things so far about people's weight loss during this two week challenge so KEEP IT UP. By now you know what you should be eating but if you need to refer back to last weeks menu's, do it ok. Here is a motivational video that I found that I think will help you get excited again to finish out this two week challenge. I love this video because John Wooden, legendary UCLA Men's Basketball Coach, winner of 10 National Championships, tells you what it means to have true success:

http://www.youtube.com/watch?v=S4aUMBGujY0

Keep it up this week ok. I know that you can do it. I have seen how hard each one of you can work and I have seen how much you want to make these changes. So please just KEEP IT UP.

Tips for making Healthier Fast Food Choices

Ok, so the weekend is here and it is a proven fact that people always dine out or eat worse on the weekends. So here is a great article link that I think will open some eyes and hopefully make it easier to pick where you are going to go out and eat: http://www.helpguide.org/life/fast_food_nutrition.htm

I always tell you that when you come to the gym, you need to have a plan already in place. This same advice is true when eating out. I am confident that if you know where you are going to eat and what the healthy options are, you won't feel guilty about eating out. Good luck this weekend and continue to stay strong.

Day 5 Menu

Alright so I am being proactive and getting your menu up early. Here is a great menu for day five:

Breakfast: 2 egg whites mixed with red or green peppers. One piece of wheat toast and 1/2 tbs of low-fat jelly

Mid-Morning Snack: 1 cup of trail mix or small apple

Lunch: Lean deli roast beef sandwich packed with veggies on whole wheat bun or bread. One serving of Wheat Thins Crackers.

Mid-Day Snack: Celery sticks with peanut butter and raisins, aka Ants on a Log

Dinner: Spiced Salmon 6 oz. with cooked or steamed asparagus sticks, go easy on the butter people.

Night Time Snack: Fruit smoothie or yogurt cup

We are all doing great and I am really excited for everyone to see the results. Good luck today and push it when you are at the gym or out on your on. Remember, spot on nutrition and exercise is the ONLY way to get results.

Day 4 Menu

Hey how is it going today? I'm sorry that I am just getting this post up now. I was busy this morning and way tired last night. Hey I am only human. Anyway here is the menu for day day 4:

Mid-Morning Snack: 1/2 cup mixed fruit and small protein shake

Lunch: Spinach Salad filled with mixed veggies, 2 0z. chicken breast cut into pieces. As a side have 1/4 cup of raisins or craisins.

Mid-Day Snack: 1 Serving of Wheat thins and Laughing Cow cheese spread, it is only 50 calories per wedge.

Dinner: One small pork chop topped with a honey glaze and a small sweet potato with low fat butter or brown sugar.

Night Time Snack: Banana with 1 tbs of low fat peanut butter.

This whole menu is under 1200 calories. I have a great week working out with everyone but now it is up to you to keep on going. You owe it to yourself to prove that you can do this pushing yourself. Have a great day and keep checking back to this blog for menu's, motivational quotes and videos. Good Luck today

Day 3 Menu

Hey everyone! Here is a sample menu for day three.

Breakfast: 2 egg whites and small fruit smoothie

Mid-Morning Snack: One banana or veggie slices

Lunch: Tuna fish sandwich or salad. Whole wheat bread, light mayo or ranch in tuna. Salad greens and 1 cup mixed veggies

Mid-Day Snack: Granola bar or mixed nuts or Raisins

Dinner: Turkey burgers. 1/4 pound Turkey meat ground up and spiced how you like. Add 1/4 cup ground spinach and diced onions to the mix. Whole wheat bun and a side salad.

Night time snack: Fruit smoothie with a yogurt.

By now hopefully you are really getting into the swing of things. I am super excited for all you to start seeing real results from eating right and working hard. Good luck today!

Why Protein is Important

Hey guys, check out this video link on YouTube about the importance of protein. This video is made Herbalife.

http://www.youtube.com/watch?v=BSqL615hRk8

Good luck today and keep up the hard work!!!!!!!

Day two Menu

How was day one? I hope it went well. Here is a sample menu for day two:

Breakfast: One Banana, one piece of whole wheat toast with 1 tbs of peanut butter and a glass of water

Mid-Morning Snack: 1 100 calorie yogurt

Lunch: Tuna fish sandwich and mixed salad with lettuce peppers, onions and light dressing

Mid-Day Snack: Mixed nuts or veggie slices

Dinner: 8 0z. chicken breast with 1/2 small sweet potato and mixed greens

Night Time Snack: One small apple or orange slices

Do not forget to increase your protein consumption on days that we are in the gym pushing around weights. Keep your nutrition in check and I promise that you will see results in the next two weeks. This whole thing is up to you, I am simply the road map. Good luck today.

Everyone counted him out

This video motivated me to work hard and put those critics to shame even if those critics are yourself.

It Starts TODAY

OK guys here we go. You all have been working so hard and I am super proud of all the work that you have put in up to this point. We are two weeks away from Thanksgiving and these next two weeks are going to be different than any other. I have told you what our plan is, two times a week with me and at least one, preferably two, times a week on your own and SPOT ON NUTRITION is going to yield us maximum results. All I am asking for is two weeks of no snacking on junk food, no late night ice cream runs and NO EXCUSES. I promise that I will do everything I can to help you all lose weight. So today is the day, Monday, a fresh start. Here is my suggested menu for day one:

Monday


Breakfast: One cup cooked oatmeal, small sliced banana, and glass of 1% milk

Mid-Morning Snack: Small apple or granola bar
Lunch: Ham and Cheese Sandwich, fresh deli ham, light Swiss cheese and two pieces of wheat bread, sliced tomato, lettuce, NO Mayo
Mid-Day Snack: 1/4 cup of mixed nuts or veggie slices
Dinner: Chicken, Broccoli and brown rice. 1/2 cup rice, 3 oz. chicken breast and 3/4 cup broccoli.
Late Night Snack: Small banana or 1/4 cup cottage cheese

Always, Always be drinking water. It helps keep metabolism levels high and helps break down fat. I know that you can do this. All I am asking for is two weeks of DEDICATION and HARD WORK. I want you to be able to see just how capable you are to lose weight and see results. Make today a good day. Good Luck.