Sunday, July 12, 2009
Women day 69, Sun july 12
It was great to see you guys this morning. For those of you that could stay for the seminar it was totally worth it! Those of you that stayed for the kettlebell class, you are hard core! The whole morning was so inspiring. Being around you guys is so motivating to me. You are all amazing!
Important ! ! !
As of today we will no longer be using the blog; everything will go to me or Jody directly.
My e-mail address: FitforLifeMarlboro@yahoo.com
Jody's e-mail address: Jody_Phillips4@yahoo.com
There are several reasons for this, but the main reason is we will likely be making small adjustments to each of you during phase 3 and 4 based on the issues each of you may or may not be having. You do not need to send us menus each day unless you want to. At this point you all know what to do, how to measure etc. It's important that you keep us posted on your weight on Wednesdays and Saturdays, otherwise we can't make adjustments.
I also want to thank each of you who came to the seminar this morning after the phase 3 meeting. We had a great turn-out and the reviews I received after-ward let me know it was well worth it. If you implement the information we went over in your daily routines, your workouts and start introducing the Z-drills I guarantee a world of difference in many facets of your performance and overall physical well-being.
Finally I want to thank each of you for doing such an amazing job on this program and having the courage to follow with us. It's making our journey so much more enjoyable knowing you are all in it with us and seeing the difference in your physiques over the past couple months has been inspiring to say the least. Keep up the great work and see it through until the end!
BTW - what a kettlebell class afterward aye?
My e-mail address: FitforLifeMarlboro@yahoo.com
Jody's e-mail address: Jody_Phillips4@yahoo.com
There are several reasons for this, but the main reason is we will likely be making small adjustments to each of you during phase 3 and 4 based on the issues each of you may or may not be having. You do not need to send us menus each day unless you want to. At this point you all know what to do, how to measure etc. It's important that you keep us posted on your weight on Wednesdays and Saturdays, otherwise we can't make adjustments.
I also want to thank each of you who came to the seminar this morning after the phase 3 meeting. We had a great turn-out and the reviews I received after-ward let me know it was well worth it. If you implement the information we went over in your daily routines, your workouts and start introducing the Z-drills I guarantee a world of difference in many facets of your performance and overall physical well-being.
Finally I want to thank each of you for doing such an amazing job on this program and having the courage to follow with us. It's making our journey so much more enjoyable knowing you are all in it with us and seeing the difference in your physiques over the past couple months has been inspiring to say the least. Keep up the great work and see it through until the end!
BTW - what a kettlebell class afterward aye?
Saturday, July 11, 2009
Men day 68, Saturday July 11th
high carb day... will fill in menu tonight, in a rush right now. Please don't forget about our meeting, seminar and KB class tomorrow:
7:40 a.m. - 8:30 a.m. Phase 3 meeting
8:30 a.m. - 9:30 a.m. Seminar part 1
9:30 a.m. - 10:30 a.m. Seminar part 2
10:35 a.m - 11:35 a.m. KB class
It will be an amazing day for those that come, hope to see you there!
7:40 a.m. - 8:30 a.m. Phase 3 meeting
8:30 a.m. - 9:30 a.m. Seminar part 1
9:30 a.m. - 10:30 a.m. Seminar part 2
10:35 a.m - 11:35 a.m. KB class
It will be an amazing day for those that come, hope to see you there!
Friday, July 10, 2009
Women day 68, Sat July 11th
Hi women! I am so proud of all of you that have stuck with this. I know some of you wish you had lost more weight by this point. Be careful what you wish for. The challenge isn't over yet. Things will be changing up on Sunday and you will start seeing more changes in your body and weight. I have lost only around 5 pounds so far. I know that my body has changed, though. I definitely see more muscle and I am wearing smaller sizes. I see that in a lot of you as well. You are getting compliments from people about how much weight you must have lost. The fact is because you are eating the right foods in the right amounts you are able to put muscle on. Please get your weight to me before your LAST cheat meal. Love ya, Jody
Men Day 67, Friday July 10th
Low carb day
4:45 a.m. 1.5 scoops Harmonized Protein, Greens First, 1/2 serving flax oil, 1/2 serving of extra virgin olive oil, 1/2 serving of almond butter all in shake
7:00 - 8:15 a.m. Upper-body workout
8:15 a.m. post-workout drink
9:00 a.m. 3 egg whites, veggies, green tea
noon Turkey burger, 3 scrambled eggs, tomato
1:15 p.m. 1.5 scoops Harmonized Protein, Greens First
rest of day:
Nutracore shake
Big spinach salad with Sashimi tonight
4:45 a.m. 1.5 scoops Harmonized Protein, Greens First, 1/2 serving flax oil, 1/2 serving of extra virgin olive oil, 1/2 serving of almond butter all in shake
7:00 - 8:15 a.m. Upper-body workout
8:15 a.m. post-workout drink
9:00 a.m. 3 egg whites, veggies, green tea
noon Turkey burger, 3 scrambled eggs, tomato
1:15 p.m. 1.5 scoops Harmonized Protein, Greens First
rest of day:
Nutracore shake
Big spinach salad with Sashimi tonight
Thursday, July 9, 2009
Men day 66, Thursday July 9th
low carb day
5:30 a.m. 1.5 scoops Harmonized Protein shake, Greens First, flax oil, 1/2 serving walnuts
9:15 a.m. 3 egg whites, onions, hot sauce, alpine lace, green tea
10:45 a.m. 1.5 scoops Harmonized Protein shake, Greens First, 1/2 serving walnuts
planned for day:
2 turkey burgers
2 bison burgers
6 egg whites with spinach, red pepper and onions
5:30 a.m. 1.5 scoops Harmonized Protein shake, Greens First, flax oil, 1/2 serving walnuts
9:15 a.m. 3 egg whites, onions, hot sauce, alpine lace, green tea
10:45 a.m. 1.5 scoops Harmonized Protein shake, Greens First, 1/2 serving walnuts
planned for day:
2 turkey burgers
2 bison burgers
6 egg whites with spinach, red pepper and onions
Wednesday, July 8, 2009
Men Day 65, Wednesday July 8th
High carb day
4 days left until next phase... be there 7:40 and don't be late... hope you will all stay for the seminar!
5:30 a.m. 1 piece of Ezekiel, almond butter, 1/2 serving extra virgin olive oil, 1.5 scoops Harmonized Protein, Greens First, 1/2 serving flax oil, 1/2 serving of walnuts
7 - 8:15 a.m. squat workout
8:15 a.m. post workout drink
11:00 a.m. 1/2 serving almonds, 1/2 nutracore shake
12:30 p.m. 6 egg whites, veggies, green tea
rest of day:
1 more slice of Ezekiel
1 /2 serving of pumpkin seeds
2 bison burgers
1 turkey burger with big spinach salad
1.5 scoops Harmonized protein, Greens first
4 days left until next phase... be there 7:40 and don't be late... hope you will all stay for the seminar!
5:30 a.m. 1 piece of Ezekiel, almond butter, 1/2 serving extra virgin olive oil, 1.5 scoops Harmonized Protein, Greens First, 1/2 serving flax oil, 1/2 serving of walnuts
7 - 8:15 a.m. squat workout
8:15 a.m. post workout drink
11:00 a.m. 1/2 serving almonds, 1/2 nutracore shake
12:30 p.m. 6 egg whites, veggies, green tea
rest of day:
1 more slice of Ezekiel
1 /2 serving of pumpkin seeds
2 bison burgers
1 turkey burger with big spinach salad
1.5 scoops Harmonized protein, Greens first
Tuesday, July 7, 2009
Men Day 64 Tuesday July 7th
REMINDER - This Sunday at 7:40 a.m. is the phase 3 meeting... right after that we are holding a seminar that is totally FREE... if you are man or woman enough you can stay for the kettlebell class at 10:45 a.m. and see what HIIT is all about. DO NOT miss the opportunity to learn from this seminar; I guarantee you will walk away with tools that you can use for a life-time to help get you stronger, avoid injury, get you out of pain, you name it. We spend a crazy amount of money going all over the place to learn this stuff and you only get a tip of the iceberg in your 45 minute sessions.... you need to sit and listen to us in this seminar; it will change your perspective on what we do, why we do it and how you can get better at it with a few principle drills and a little time investment
(before and after your sessions) on your part.
Low carb
6:15 a.m. 1.5 scoops of Harmonized Protein, flax oil, extra virgin olive oil, greens first and almond butter all in shake
9:30 a.m. 3 egg whites with veggies and green tea
10:15 a.m. 17 walnuts, whole red pepper and 1.5 scoops of Harmonized protein with blueberries and greens first
planned for today:
5 egg whites with veggies
2 turkey burgers
1 bison burger
large spinach salad
(before and after your sessions) on your part.
Low carb
6:15 a.m. 1.5 scoops of Harmonized Protein, flax oil, extra virgin olive oil, greens first and almond butter all in shake
9:30 a.m. 3 egg whites with veggies and green tea
10:15 a.m. 17 walnuts, whole red pepper and 1.5 scoops of Harmonized protein with blueberries and greens first
planned for today:
5 egg whites with veggies
2 turkey burgers
1 bison burger
large spinach salad
Monday, July 6, 2009
Men Day 63; Monday July 6th
High carb day... triple workout day!
(Upper-body workout 7:00 a.m.; 10:45 a.m. mountain biking; 7:30 p.m. body-weight training class)
4:45 a.m. 1 slice of Ezekiel with almond butter, 1.5 scoops Harmonized protein with greens first, flax oil, and extra virgin olive oil.
7:00 a.m. upper body workout
8:15 a.m. post workout drink
8:45 a.m. egg whites with onions, and alpine lace, hot sauce, 1 slice of rye toast
9:45 a.m. 1 slice Ezekiel bread with almond butter, 1.5 scoops Harmonized protein, 1 serving of blueberries, greens first, flax oil and 1/2 serving of walnuts
10:45 mountain biking
rest of day
post workout recovery drink after mountain biking
will come home and have 1 more slice of Ezekiel with almond butter, pumpkin seeds and 3 chicken sausages along with a whole raw red pepper sliced
big spinach salad with 2 turkey burgers
shake before bed
(Upper-body workout 7:00 a.m.; 10:45 a.m. mountain biking; 7:30 p.m. body-weight training class)
4:45 a.m. 1 slice of Ezekiel with almond butter, 1.5 scoops Harmonized protein with greens first, flax oil, and extra virgin olive oil.
7:00 a.m. upper body workout
8:15 a.m. post workout drink
8:45 a.m. egg whites with onions, and alpine lace, hot sauce, 1 slice of rye toast
9:45 a.m. 1 slice Ezekiel bread with almond butter, 1.5 scoops Harmonized protein, 1 serving of blueberries, greens first, flax oil and 1/2 serving of walnuts
10:45 mountain biking
rest of day
post workout recovery drink after mountain biking
will come home and have 1 more slice of Ezekiel with almond butter, pumpkin seeds and 3 chicken sausages along with a whole raw red pepper sliced
big spinach salad with 2 turkey burgers
shake before bed
Sunday, July 5, 2009
Men Day 62... Sunday July 5th
low carb day
7:00 a.m. Harmonized Protein, Greens First, flax oil, blueberries, 17 walnuts
10:45 a.m. Kick the ass out of you KB class... followed by HIIT work in parking lot
noon Post workout drink with BCAAs
1:30 p.m. 5 egg whites, spinach, onions, turkey burger, lettuce, tomato
3:30 p.m. Harmonized Protein, Greens First, flax oil, pumpkin seeds
tonight:
bison burger, veggies
turkey burger, spinach salad
7:00 a.m. Harmonized Protein, Greens First, flax oil, blueberries, 17 walnuts
10:45 a.m. Kick the ass out of you KB class... followed by HIIT work in parking lot
noon Post workout drink with BCAAs
1:30 p.m. 5 egg whites, spinach, onions, turkey burger, lettuce, tomato
3:30 p.m. Harmonized Protein, Greens First, flax oil, pumpkin seeds
tonight:
bison burger, veggies
turkey burger, spinach salad
Women day 62, Sunday July 5
Hope everyone enjoyed Their July 4th celebrations. There are quite a few of you that are not blogging on a daily basis. BAD idea. It keeps you honest. I would start again immediately.
Saturday, July 4, 2009
Men - Day 61, July 4th
Reminder - next Sunday at 7:45 a.m. is the next phase meeting; then at 8:30 we are running a free seminar. Bring yourself and anyone you wish with you. I promise you will learn a lot... you will get stronger, more resilient and appreciate why we do what we do and why we want you to do things that many of you never take the time to do... so be there!
Cheat day:
7:00 a.m. 1 slice of Ezekiel bread, Harmonized Protein, flax oil, almond butter, greens first
10:15 a.m. deadlifting and stone lifting
11:30 a.m. 5 eggs (2 yolks) veggies, 1 slice rye toast
2:00 p.m. Mountain Biking (HIIT)
3:15 p.m. post workout recovery drink
5:00 p.m. Protein shake, 1 slice Ezekiel bread, almond butter, flax oil, greens first, 10 walnuts, 1/2 serving of pumpkin seeds
tonight - cheat meal
Cheat day:
7:00 a.m. 1 slice of Ezekiel bread, Harmonized Protein, flax oil, almond butter, greens first
10:15 a.m. deadlifting and stone lifting
11:30 a.m. 5 eggs (2 yolks) veggies, 1 slice rye toast
2:00 p.m. Mountain Biking (HIIT)
3:15 p.m. post workout recovery drink
5:00 p.m. Protein shake, 1 slice Ezekiel bread, almond butter, flax oil, greens first, 10 walnuts, 1/2 serving of pumpkin seeds
tonight - cheat meal
Friday, July 3, 2009
Women day 61, Sat. July 4
Happy 4th of July! Enjoy your recharge meals. Get your weight to me. Thanks!
Men, Day 60 Friday July 3rd
Low carb day
5:30 a.m. 2 scoops Harmonized Protein, Greens First, 1 serving blueberries, 17 walnuts, 1 serving flax oil right into the shake
7:00 a.m. upper body workout
8:15 a.m. post workout drink
9:45 a.m. 23 almonds
10:45 a.m. 3 egg whites, veggies, green tea
1:30 p.m. 5 eggs (2 yolks), veggies
3:00 p.m. Protein shake, Greens First, 2 chicken sausages
rest of day:
spinach salad
2 four ounce bison burgers
2 more chicken sausages
5:30 a.m. 2 scoops Harmonized Protein, Greens First, 1 serving blueberries, 17 walnuts, 1 serving flax oil right into the shake
7:00 a.m. upper body workout
8:15 a.m. post workout drink
9:45 a.m. 23 almonds
10:45 a.m. 3 egg whites, veggies, green tea
1:30 p.m. 5 eggs (2 yolks), veggies
3:00 p.m. Protein shake, Greens First, 2 chicken sausages
rest of day:
spinach salad
2 four ounce bison burgers
2 more chicken sausages
Thursday, July 2, 2009
Men, Day 59, Thursday July 2nd
Low carb day
5:30 a.m. Harmonized protien, Greens First, 1/2 serving of Flax oil, 4 figs, 1/2 serving of walnuts
9:30 a.m. 3 egg whites with onions and hot sauce
packed for golfing:
Nutra core shake, 1/2 serving of pumpkin seeds, 1/2 serving of walnuts
3:00 p.m. 3 chicken sausages, large serving of spinach and garlic, protein shake with Greens First and 1/2 serving of flax oil
Rest of day:
2 buffalo burgers
1 Turkey burger
Large serving of broccoli and spinach with 1/2 serving of extra virgin olive oil
5:30 a.m. Harmonized protien, Greens First, 1/2 serving of Flax oil, 4 figs, 1/2 serving of walnuts
9:30 a.m. 3 egg whites with onions and hot sauce
packed for golfing:
Nutra core shake, 1/2 serving of pumpkin seeds, 1/2 serving of walnuts
3:00 p.m. 3 chicken sausages, large serving of spinach and garlic, protein shake with Greens First and 1/2 serving of flax oil
Rest of day:
2 buffalo burgers
1 Turkey burger
Large serving of broccoli and spinach with 1/2 serving of extra virgin olive oil
Wednesday, July 1, 2009
Men, Day 58 Wednesday July 1st
High carb day:
5:30 a.m. 2 slices Ezekiel, Harmonized Protein, Greens First, 1/2 serving flax seed oil, 1/2 serving extra virgin olive oil, 1/2 serving almond butter, 4 figs
7:00- 8:15 a.m. Squat workout with HIIT sprints after
8:15 a.m. post workout drink with BCAAs
9:45 a.m. Nutracore shake with walnuts and pumpkin seeds
11:30 a.m. 5 eggs with 2 yolks, veggies
7:30 p.m. will be doing upper body kettlebell class
packed for day:
Protein:
2 four ounce Turkey burgers
2 four ounce Bison burgers
Carb:
Will have 2 slices of Ezekiel later
Fats:
already had a lot... the meats will cover the rest of my fats
5:30 a.m. 2 slices Ezekiel, Harmonized Protein, Greens First, 1/2 serving flax seed oil, 1/2 serving extra virgin olive oil, 1/2 serving almond butter, 4 figs
7:00- 8:15 a.m. Squat workout with HIIT sprints after
8:15 a.m. post workout drink with BCAAs
9:45 a.m. Nutracore shake with walnuts and pumpkin seeds
11:30 a.m. 5 eggs with 2 yolks, veggies
7:30 p.m. will be doing upper body kettlebell class
packed for day:
Protein:
2 four ounce Turkey burgers
2 four ounce Bison burgers
Carb:
Will have 2 slices of Ezekiel later
Fats:
already had a lot... the meats will cover the rest of my fats
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