Day 83, Friday July 9th

Really excited for tomorrow's final seminar at Collier... people have been e-mailing me some incredible stories and looking forward to sharing some awesome info with all of you tomorrow!!!

Day 82, Thursday July 8th

Hey everyone, If you have any ground bison from Wegman's return to the store for credit. It's being recalled. Salmonella has been found in some packages.

Day 81, Wednesday July 7th

Please check the e-mail I sent out yesterday regarding Saturday's meeting at Collier High School. I'm Very excited about the final meeting, lots of very cool stuff planned and really looking forward to wrapping up what has been an awesome UTC this time around...

Day 80, Tuesday July 6th

Please read yesterday's post for directions to Collier for the final seminar... going to be a great one and really looking forward to it!!! Good luck these last few days everyone, stay focused and looking forward to seeing some AMAZING after pics!

Day 79, Monday July 5th

Only a few days left... reminder, the FINAL meeting and after pictures will be this Saturday, July 10th @ 8:00... after pics will start PROMPTLY at 7:30 a.m. and be done by 7:55 a.m. - if you can't make the pictures / meeting please stop by this week to get your final pic taken. Not a bad idea to get a spray tan if you have not managed to get out into the sun.
Collier High School
160 Conover rd.
Wickatunk NJ
(Take rt. 79 north from the gym about 4.5 miles and make a right onto conover rd. - 1/2 mile up the road make a left at the sign that says Collier Youth Services... then just go up the LOOONG drive way).

Day 78, Sunday July 4th

T-minus 30 minutes until our July 4th KB class.... if you are coming wear red, white and blue! We MIGHT have a guest lifter....
"These soldiers are like no other soldiers I've ever seen... in other countries you tell a soldier what to do and they do it; in America, you have to tell a solider WHY they should do it this way, and then they do it!"
George Washington's commander while training the troops in Valley Forge
Could you imagine if we still questioned what we are doing, why we are doing it and why we hold onto the beliefs that we do? Maybe the country would go back to being what our fore-fathers envisioned.

Day 77, Saturday July 3rd

"It's not about knowing what to do... it's about doing what you know..."
Tony Robbins
The phase meetings present a lot of powerful information; for many people it's simply too powerful because it creates this terrible feeling of responsibility.

Day 76, Friday July 2nd

"Character is the ability to stick by a decision long after the enthusiasm of making that decision has faded."
Unknown

Day 75, Thursday July 1st

"The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character."
Arnold Schwarzenegger

Day 74, Wednesday June 30th

"Everything you are against weakens you... everything you are for empowers you."
Wayne Dyer

The last meeting is at Collier High School... it is 4.5 miles north of Fit for Life off of rt. 79; you will be making a right onto Conover rd., then a left a 1/2 mile up the road at the sign that says "Collier Youth Services". Here is the address:
Collier High School
160 Conover rd.
Wickatunk NJ 07765

Day 73, Tuesday June 29th

"The acronym CANI stands for:

"Constant And Never-ending Improvement"

Tony Robbins

Day 72, Monday June 28th

"when the student is ready the teacher appears..."
another quote from Sunday's seminar

Day 71, Sunday June 27th

"The first duty of the physician is not to prescribe medicine, but rather to educate the masses." William Osler
"The desire to take medication is perhaps the greatest feature that distinguishes man from animal." William Osler
"The greater the ignorance, the greater the dogmatism." William Osler
"Natural forces within us are the true healers of diseases." Hippocrates
"Let food be thy medicine and medicine be thy food." Hippocrates
"Everything in excess is opposed to nature..." Hippocrates
I hope everyone who attended enjoyed the meeting today... it was a special honor to me to have my own teacher and mentor there - proving that the best teachers are also always the student. I hope the quotes above take on a new and more powerful meaning in each of your lives after today's seminar.

Phase 4 for ALL men:

• Protein stays the same (you can eat more at end of day if still hungry)
• NO carbs (fruit and veggies only)
• On zero fat days (this used to be your high carb days) you will have 6 fruits
• On high fat days (this used to be your low carb days) you will have 3 fruits... you will still have 4 additional fats on high fat days
• Add 4 fish oil pills and 4 flax oil pills each day
• Try to be done eating your fruits by 7:00 p.m. or at least 3 hours before you go to bed

Phase 4 for ALL women:

• Protein stays the same (you can eat more at end of day if still hungry)
• No carbs (fruit and veggies only)
• On zero fat days (this used to be your high carb days) you will have 4 fruits
• On high fat days (this used to be your low carb days) you will have 2 fruits... you will still have 3 additional fats on high fat days
• Add 3 fish oil pills and 4 flax oil pills each day
• Try to be done eating your fruits by 7:00 p.m. or at least 3 hours before you go to bed

Sample phase 4 meal plan for ALL Men:

High fat day (this used to be your low carb day)...

Protein:

1 container bison

1 container halibut

9 egg whites

Carbs:

ZERO

Fats:

16 walnuts

1 serving EVOO

1 serving almond butter

1 serving sunflower seeds

Fruit:

banana

pineapple

mango

Supplements:

4 fish oil pills

4 flax oil pills

Veggies:

A LOT OF THEM

Zero fat day... for ALL MEN this used to be your high carb day:

Protein:

1 container bison

1 container halibut

9 egg whites

Carbs:

ZERO

Fats:

ZERO

Fruit:

banana

pineapple

mango

papaya

apple

pear

Supplements:

4 fish oil pills

4 flax oil pills

Veggies:

A LOT OF THEM

Sample phase 4 meal plan for ALL Women:

High fat day (this used to be your low carb day)...

Protein:

1 container bison

1 container halibut

Carbs:

ZERO

Fats:

1 serving EVOO

1 serving almond butter

1 serving sunflower seeds

Fruit:

banana

pineapple

Supplements:

3 fish oil pills

3 flax oil pills

Veggies:

A LOT OF THEM

Zero fat day... for ALL WOMEN this used to be your high carb day:

Protein:

1 container bison

1 container halibut

Carbs:

ZERO

Fats:

ZERO

Fruit:

banana

pineapple

mango

papaya

Supplements:

3 fish oil pills

3 flax oil pills

Veggies:

A LOT OF THEM

Day 70, Saturday June 26th

You had better believe I'm going to be at my VERY best tomorrow... I have my good friend and mentor attending this seminar who, without him, there would be no UTC, no Fit for Life, and probably a whole lot less joy in my life. Come and be in great company tomorrow and I promise to blow your mind....

Day 69, Friday June 25th

"Did you know that the level of stress in your life has absolutely nothing to do what what you choose to put in your mouth?"

Me again

Really looking forward to Sunday!

Day 68, Thursday june 24th

"It's not about how passionatley you start... it's about how passionatley you finish..."
Me

1st week we were averaging close to 100 blog posts a day... and now down to less than 10.... July 10th will seperate those who earned it from those who thought they wanted it. Those who earn it will confirm that NOTHING tastes as good and being fit feels.

Day 67, Wednesday June 23rd

"I can accomplish far more than I have, and I will, for why would the miracle which produced me end with my birth? Why can I not extend that miracle to my deeds of today?"
Og Mandino

Day 66, Tuesday June 22nd

"If you can't you MUST, if you MUST you CAN."
Tony Robbins

Day 65, Monday June 21st

I'm excited for the up-coming meeting on Sunday, as always I plan on presenting new material that will make everyone ask some better questions...

"Successful people ask better questions, and as a result, they get better answers."
Anthony Robbins

Day 64, Sunday June 20th

Happy Father's Day!!!
I have copies of the last seminar on DVD at the gym... they are $20 for a copy, let me know if you want me to set aside a set for you.

"I think the most valuable lesson my father taught me was to always work hard, never make excuses and be grateful for everything I have . . . he lived that and I do my best to model what he has taught."
Share your lessons from your Dad if you wish below:

Day 63, Saturday June 19th

Reminder... the next meeting is next Sunday June 27th @ 7:30 a.m.

"A real decision is measured by the fact that you've taken new action... if there is no action you have not truly decided."

Day 62, Friday June 18th

IMPORTANT: The next meeting is NEXT Sunday June 27th @ 7:30 a.m., not this Sunday!!!

"Most people have no idea of the giant capacity we can immediately command when we focus all of our resources on mastering a single area of our lives."
Tony Robbins

Day 61, Thursday June 17th

I challenge you to make your life a masterpiece. I challenge you to join the ranks of those people who live what they teach, who walk their talk.
Tony Robbins

Day 60 Wednesday, June 16th

"He that is good for making excuses is seldom good for anything else."
~Benjamin Franklin~

Day 59, Tuesday June 15th

"The pessimist sees difficulty in every opportunity. The optimist sees the opportunity in every difficulty."
~Winston Churchill~

Day 57 and 58, June 13th and 14th

Not sure what happened to yesterdays post... just realized it never went up. Yesterday I met with an old friend and mentor. We walked from the convention center in Asbury Park past Belmar and back just talking (BTW - I was taking names of who I saw at the food festival in Belmar LOL). Nevertheless... this is one of the many pearls he dropped on me yesterday.

"All you can do is take proper action NOW but do not get caught-up in the result... every action / behavior has it's effect, most of those effects are not seen immediately but they WILL create a result. Observe the result objectively and decide on the next proper course of action.... what is critical is to continue the journey while constantly staying present with each choice you make."

Whenever I meet with him I always leave feeling re-charged, he constantly reminds me of what I already know, but with the sense of urgency to do it better... I think some of you have had similar revelations doing the UTC.

Day 56 Saturday June 12th

Sorry for the late post...
"Stop talking about what you SHOULD do to everyone and start creating what you MUST do for yourself..."

Day 55, Friday June 11th

Instead of a motivational quote how about a motivational story? Last night Barb Gasser (who at 53 years old is down 25 lbs in less than 8 weeks) literally kicked the crap out of the HIIT boot camp last night. After each exercise her heart rate was over 90% and as high as 98% and she DID NOT STOP. She went the full 9 rounds and inspired everyone. Amazing job Barb!!!

Day 54, Thursday June 10th

"If you really want something, you can figure out how to make it happen."
~Cher~
__________________________________________________

Day 53, Wednesday June 9th

"You've been living in a dream world Neo... a prison for your mind..."
Morpheus in The Matrix

Day 52, Tuesday June 8th

Above are Jess' before and afters from her first UTC... and below is her latest pic 1/2 way through our current UTC. The conditioning in her stomach, arms and legs are remarkable as she continues to push herself to new levels of strength, fitness and overall health. Hard to believe that her first before photo was less than 5 months ago... looks like my girl is ready for the beach folks... what do you think???
"Focus on having a positive attitude, visualize your true potential and design the future you choose." Jessica Estenes

Day 51, Monday June 7th

"Mind over matter... if you don't mind then it won't matter..."
BUDS class 234 (a DVD series you should all get from the Discovery channel)

SAMPLE PHASE 3 MENUS FOR MEN AND WOMEN DOING THE UTC FOR FIRST TIME BELOW...

High carb day for MEN:
Protein
1 cont chicken
1 cont turkey
1 cont cod
Carbs
1 cont wild rice
1 cont sweet potato
1 cont rolled oats
Fats zero
Fruit1 banana
1 mango
Veggies A LOT OF THEM!!!

Low carb day for MEN:
Protein
1 cont salmon
1 cont bison
1 cont egg salad
Carbs
1 cont wild rice
Fats
1 safflower mayo on egg salad
23 almonds
1 serving EVOO
16 walnuts
Fruit
banana
Veggies A LOT OF THEM!!!

High carb day for WOMEN:
Protein
1 cont salmon
1 cont chicken
Carbs
1 cont sweet potato
1 cont black beans
Fats Zero
Fruit
1 banana
Veggies A LOT OF THEM!!

Low carb day for WOMEN:
Protein
1 cont halibut
1 cont turkey
Carbs
1 cont sweet potato
Fats
1 serving EVOO on salad
23 almonds
16 walnuts
Fruit
1 mango
Veggies A LOT OF THEM!!!

Day 50, June 6th

"The body you have is the body you've earned through the way you eat, move and think."
That was the theme this morning... hopefully those of you that attended GET IT now.

Sample phase 3 for men and women doing UTC for first time...

High carb day for MEN:
Protein
1 cont chicken
1 cont turkey
1 cont cod
Carbs
1 cont wild rice
1 cont sweet potato
1 cont rolled oats
Fats
zero
Fruit
1 banana
1 mango
Veggies
A LOT OF THEM!!!

Low carb day for MEN:
Protein
1 cont salmon
1 cont bison
1 cont egg salad
Carbs
1 cont wild rice
Fats
1 safflower mayo on egg salad
23 almonds
1 serving EVOO
16 walnuts
Fruit
banana
Veggies
A LOT OF THEM!!!

High carb day for WOMEN:
Protein
1 cont salmon
1 cont chicken
Carbs
1 cont sweet potato
1 cont black beans
Fats
Zero
Fruit
1 banana
Veggies
A LOT OF THEM!!

Low carb day for WOMEN:
Protein
1 cont halibut
1 cont turkey
Carbs
1 cont sweet potato
Fats
1 serving EVOO on salad
23 almonds
16 walnuts
Fruit
1 mango
Veggies
A LOT OF THEM!!!

Day 49, Saturday June 5th

Looking forward to tomorrow's seminar... going to be a great one, also looking forward to seeing all of you again!
"Peace of mind can be attained through the self satisfaction in knowing you made the effort to do the best you're capable... and only you as an individual know whether you did that."

Day 48, Friday June, 4th

"It's not the will to win, but the will to PREPARE to win that makes the difference."
Paul Bryant

See you Sunday at 7:30 a.m. - really looking forward to it!

Day 47, Thursday June 3rd

"The body you have is the body you've earned through the way you move, the way you think and the way you eat..."

Very excited for Sunday's seminar. We will start phase 3 meeting at 7:30 a.m. and be done with that before 8:00 a.m. This movement and exercise seminar is brand new - something I was reluctant to do in the past, but we've got a really great presentation lined-up for you...

Day 46, Wednesday June 2nd

"Whatever you do, do it to the purpose, do it thoroughly, not superficially. Go to the bottom of things. Any thing half done, or half known, is in my mind, neither done nor known at all. Nay, worse, for it often misleads."
Lord Chesterfield

Through my experience of the UTC you see people who eventually "get it" and those are the ones that see it through day in and day out. What they experience is literally life transforming at many levels. Those that are all-in earn the fruits of that commitment. Those that are "half-in" might as well not be in at all. As the statement goes above, "half-in commitment" is in many ways WORSE because people are being mislead by what they PERCEIVE as "their best effort" which is often far from compliance. The result is "the blame game" - blame yourself, blame me, blame the program, blame others... it doesn't matter - the only thing that DOES matter is taking full responsibility and owning up to your full potential. That means getting all-in all the time because you are worth it and so are the inevitable results that follow this type of all-in thinking.... change your thinking and change your life

Day 45, Tuesday June 1st

Be not the slave of your own past. Plunge into the sublime seas, dive deep and swim far, so you shall come back with self-respect, with new power, with an advanced experience that shall explain and overlook the old.
Ralph Waldo Emerson

Day 44, Monday May 31st

Day 43, Sunday May 30th

"People never accidentally put food in their mouths... yet they rarely hold themselves accountable for the quality, quantity or origin of the food they are choosing to eat. To accomplish this, each individual must wake up from their dream, raise his/her awareness and make conscious decisions in the PRESENT moment. Ironically this present moment is ALWAYS here, lacks nothing and never changes.... it's always waiting for you... get there and be present with your choices."
Thomas Phillips

Day 42,Saturday May 29th

"We are all faced with a series of great opportunities brilliantly disguised as impossible situations."
Charles R. Swindoll

Days 40 and 41, May 27 and 28th

Please post both days here...
"The difference between a ditch and a grave is only about 6 feet."
Porter Freeman

Day 39, Wednesday May 26th

"The road called someday leads to a town called nowhere"
Anthony Robbins

Jody and I will be away until tomorrow night... stay focused, stay motivated and stay in the present moment as you continue to make better decisions for yourselves!

Day 38, Tuesday May 25th

"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
Aristotle

Day 37, Monday May 24th

"The thing always happens that you really believe in; and the belief in a thing makes it happen."
Frank Loyd Wright

This is one of the most powerful quotes you'll ever read and the truth of its legitimacy will be explored in detail in our LAST seminar on July 10th.

Day 36, Sunday May 23rd

"The UTC has not only helped me lose 35 lbs in 12 weeks, but has also helped me find the courage to seek out more ways to challenge myself."

Chet Skalski

Day 35, Saturday May 22nd

"Since doing on the UTC I have been more active than I ever have.... many people think that the activity is a big part of my success on the program, but I see it the other way around; the program has made me healthy enough to be as active as I am."

David Green - (lost over 30 lbs) and in the past week benched a new PR and deallifted a new PR at his lightest bodyweight ever. Impressive!

Day 34, Friday May 21st

"If you don't go after what you want, you'll never have it. If you don't ask, the answer is always no. If you don't step forward, you're always in the same place."
Nora Roberts

Day 33, Thursday May 20th

"Success will never be a big step in the future, success is a small step taken just now. "
Jonatan Martensson

Day 32, Wednesday May 19th

"Action will remove the doubts that theory cannot solve."
Tehyi Hsieh

Day 31, Tuesday May 18th

"To be always intending to make a new and better life but never to find time to set about it is as...to put off eating and drinking and sleeping from one day to the next until you're dead."
Og Mandino

Day 30, Monday May 17th

"You can't build a reputation on what you're going to do."
Henry Ford

Day 29, Sunday May 16th

"If you have built castles in the air, your work need not be lost; that is where they should be. Now put foundations under them."
Henry David Thoreau

Day 28, Saturday May 15th

"Thinking is easy, acting is difficult, but to put one's thoughts into action is the most difficult thing in the world..."

Day 27, Friday May 14th

"Success is how high you bounce when you hit bottom"
General George Patton

Day 26, Thursday May 13th

"There is one quality which one must possess to win, and that is definiteness of purpose, the knowledge of what one wants, and a burning desire to possess it."
Napoleon Hill

Day 25, Wednesday May 12th

"Bravery and fear are the same thing... it is just a matter of how the person reacts given the situation..."
Michael Strahan from America: The story of Us

You can now pre-order The story of Us on the History Channel website... I referenced it in the meeting, I suggest you do yourself a favor and order it.

Day 24, Tuesday May 11th

"If you have made mistakes, there is always another chance for you. You may have a fresh start any moment you choose, for this thing we call 'failure' is not the falling down, but the staying down."
Mary Pickford

Day 23, Monday May 10th

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
A. A. Milne

Remember (and this goes for all the phases) if you are still hungry at end of day you can still have an extra 1/2 container of protein... However, it is more likely that you did not consume enough veggies, so be sure to load up on spinach, romaine and mixed green salads and dump plenty of colorful veggies on there each and every day... it will make your lives much easier and healthier in more ways that you can imagine.

Day 22, Sunday May 9th

"We are indeed much more than what we eat, but what we eat can nevertheless help us be much more than what we are."
Adelle Davis

"Your health, happiness, and the future of life on earth are rarely so much in your hands as when you sit down to eat."
John Robbins

"Nowadays people know the price of everything and the value of nothing."
Oscar Wilde



Those were the 3 quotes we started the seminar with this morning... hopefully after today you discovered the power of those 3 statements at a much deeper level after our time together. Those of you doing this for a second time I hope I was able to deliver and add to the message you have already heard in a new and meaningful way. I love to teach, but more than teaching I love to learn; however, I'm lucky to be able to do both. I always try to give you the very best of what I know in the short time we have together... I only wish we had MORE time.

People doing the UTC for the FIRST TIME:
3 days of the week you will do exactly as you have been doing in phase 1... those 3 days should be your toughest strength training days.
The other 4 days will be your low carb days. On low carb days (both men and women) you will have only 1 container of carbs and 1 piece of fruit.... your fats and proteins stay the same as phase 1.

Sample menu for people doing the UTC for the SECOND TIME:
Do exactly as you have been doing on phase 2, but on your HIGH CARB DAYS ONLY you will have ZERO additional fats.

Stay focused everyone and Happy Mother's Day to all you mothers!!!

Day 21, Saturday May 8th

"A person cannot directly choose his circumstances, be he can choose his thoughts, and so indirectly, yet surely, shape his circumstances."
James Allen

Day 20, Friday May 7th

"The quality of your life is determined by the quality of your thoughts."

Day 19, Thursday May 6th

"Whatever you focus on you tend to get more of..."

Next phase meeting and first seminar 7:30 a.m. on Sunday until about 9:50 a.m. - get ready to take it to the next level....

Day 18, Wednesday May 5th

"Life is either a great adventure or nothing."
Helen Keller

This Sunday is our next phase meeting and first seminar at Fit for Life... be there by 7:30 a.m. and DON'T BE LATE!!!

To everyone -
1) please STOP eating ANY type of yogurt... want to know why? Show up Sunday.
2) DO NOT EVER cook with extra virgin olive oil... again, will go over on Sunday. If you want an oil to cook with use Avocado oil or Safflower oil.... these oils are very resistant to heat.
3) Stop eating dried fruits, for the most part they all suck... eat real fruit.
4) Measure food ALWAYS after cooking it
5) Hi-protein canned puddings are not cool right now... don't get away from what we are trying to do. Staying away form packaged, canned, highly processed foods for these 12 weeks. 12 weeks is not a long time. Stick with the action plan. If you do you won't be sorry!!!

Day 17, Tuesday May 4th

"People may doubt what you say, but they will believe what you do."
Lewis Cass

Sunday's meeting will be at Fit for Life from 7:30 a.m. until 9:50 a.m. please don't be late!!!

Day 16, Monday May 3rd

"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover. "
Mark Twain

Some general food for thought... success is all about momentum because through momentum we build better habits and therefore new neuro-networks in the brain. As we develop new habits old connections break away and eventually you PREFER the new choices that we created... this is the new mind, the new you and through THAT PROCESS comes your new body. The art of self-sabotage is an old one, many have been there and done that way too many times... so if insanity is doing the same thing over and over again yet expecting a different result then guess what? It won't happen.
"I never said it would be easy... I said it would be WORTH IT."
Many of you have broken through, some are still struggling, for those still struggling hopefully Sunday will get you over the hump. Until then, don't find another OLD reason to fail, find a NEW reason to succeed.

Day 15, Sunday May 2nd

Nolan Ryan almost quit baseball after his rookie year... when asked why he didn't he said:
"I couldn't help believing that if I found the right situation, the right atmosphere and surrounded myself around the right people, then I could turn this around and really do what I wanted to do out there . . ."

One week from today is our phase 2 meeting and our first seminar. It will go from 7:30 a.m. SHARP until about 9:50 a.m. Please be on time. This is a great seminar and will help put each of you into the next gear. Remember that this is a process.... like Nolan Ryan had wished: right now all of you are in the right situation, learning from the right people in the right atmosphere and there never be a more opportune time in YOUR LIFE to "do what you really want to do out there . . ." As Nick and so many others have expressed, it isn't just about the diet, this is about changing your body, changing your mind and eventually changing your life. Do what we ask and dare to prove us wrong....

Day 14, Saturday May 1st

"There is a world of difference between knowing what to do and actually doing it..."
Bill Phillips

IMPORTANT High and low carb days.... those of you doing phase 1 and NOT doing high and low carb days... that is for people who are doing the UTC for a second time ONLY. Everyone doing it for the first time stick with exactly what is RXed in the paper-work.

Day 13, Friday April 30th

"Discipline is just choosing between what you want now and what you want most”
Thank you Lloyd for today's quote!

A word on carrot cake... it should not be considered a veggie... :-)

Day 12 Thursday April 29th

"You can have anything you want if you give up the belief you can't have it..."
Robert Anthony

If you don't believe that statement ask Jeff, Nick or Jim who less than a year ago looked like their before pictures on the right (the first 3). If you don't believe them then ask Jody who until last Saturday thought she could never win competing against girls LITERALLY half her age in the most competitive of ALL divisions the figure OPEN division. It's a state of mind, there are no tricks. It is simply matching your intentions with your actions each and everyday until it becomes who you are . . .

Day 11, Wednesday April 28th

"winning isn't everything, but wanting to win is..."
Vince Lombardi

A word on alcohol... we will go over this in detail in our first seminar on May 9th, however, alcohol might be the absolute worst thing you can put in your body. There are NO health benefits to alcohol... the benefits of wine are from the GRAPE, not the alcohol. In short, alcohol is VERY calorie dense with zero nutrients and is a super fast acting CARB that sky-rockets your blood sugar and causes extensive damage to every organ in your body... if you can't limit your alcohol consumption for only 12 weeks to 1 glass on cheat meals only may I suggest that you likely have larger looming issues that you are ignoring. If that is the case you need to let me know privately right away and no I'm not over-reacting or kidding about this.

So far everyone seems to be doing very well... Jody and I are very happy with what we see so far and you guys have been AWESOME to deal with. Keep up the great work!!! Remember the summer is ALMOST HERE ! ! !

Day 10, Tuesday April 27th

"It’s not the critic that counts, not the man who points out how the strong man stumbles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena."
Theodor Roosevelt

That quote is dedicated to your friends, family and co-workers who are waiting for you to fall on your face, criticizing every decision and doing whatever is necessary to make sure you stay exactly the way you are so they can too. Do yourself a BIG favor and prove them dead wrong!

Day 9, Monday April 26th

"I'm not telling you it is going to be easy - I'm telling you it's going to be worth it"
Art Williams

That was the message I told former UTCers Jeff. S, Nick. D and Jim. B back in January going into this weekend (you can check out their before and after photos on the right, theirs is the first 3).... they are going to post on the blog today and I encourage you to read their posts.

Phase 2 meeting and 1st seminar is less than 2 weeks away. I'm very excited to get the group together again and to present on this topic. As always, I promise it will be powerful and help to take each of you to the next level.

anyone who has GAINED weight during phase 1 please e-mail Jody (if you are a woman) or me (if you are a man).... if you are the SAME weight or have lost weight continue on phase 1. If you weighed yourself the day after your cheat meal the weight is invalid... wait until tomorrow morning and then report. Jody's e-mail address is jody_phillips4@yahoo.com and mine is fitforlifemarlboro@yahoo.com

You must make every effort to get all the food in during phase 1 - the program is about consistency. When you do one thing one day and something different the next it is nearly impossible to make meaningful and long lasting changes down the road. Stay consistent.

Day 8, Sunday April 25th

"My advice is to go into something and stay with it until you like it... you can't like it until you obtain expertise in that endeavor, and once you are an expert, it's a pleasure."
Milton Garland

By the time you are done with the 12 weeks you will all be experts - you will all slowly but surely begin to enjoy the process and by the end will you each find the pleasure within the discipline. Don't believe me, believe everyone else who has already done it.

Yesterdays results: Jody took 1st place in the women's open division against some tough competition. She has never looked better on stage. Nick finished 2nd, Jeff 3rd and Jim 5th in their division - although I didn't place in my division I won for best poser and was very happy with how I looked as I get ready for my next show 8 weeks out... I have another 5 pounds to lose. Congrats to everyone and THANK YOU to everyone who showed last night!!! You will see pictures soon.

Answer to common questions:
1) Alcohol is a carb - it is a VERY fast acting carb... faster than sugar and therefore the "source" of that alcohol doesn't matter. Wine at least has some health benefits for the grape. Of course you don't need wine to get the benefit... you could just eat GRAPES!
2) The cheat meal day - on cheat meal days you have 1 less container of carbs and NO ADDITIONAL FATS for the day... your cheat meal can absolutely have fat in it and even if it doesn't it doesn't matter... we are taking away those 2 things to control calories... that's it.
3) Dairy - specifically Greek yogurt. I'm not saying you can't ever have this again... I'm saying you can't have it for 12 weeks. Whether you think it is beneficial for you or not remains to be seen... we will find that out over time. You will learn a lot about dairy in 2 weeks from today.
4) Organic rice cakes are fine as a carb... remember, about 65-70 grams of carbs is considered a container.
5) 2 tablespoons of almond butter is a serving of fats, about 2/3 of a medium avocado is a serving of fat... read the labels on the bottles and jars and you will see that each serving of oil, nut butters, etc are all around 15 grams as a serving - that is why we make 15 grams a serving... it makes it easy when you read the label.
6) Veggies - eat as many as you want (that includes onions, peppers and mushrooms) if you saute them cook as little as possible... the benefit with almost all veggies is in the raw form. Tomatoes have benefits to being cooked, but we consider tomato a fruit.

Day 7, Saturday April 24th

Please post your meals for SATURDAY here
IMPORTANT - For those of you having cheat meals this weekend, PLEASE consume 1 less container of carbs, and NO additional fats during the day.... this goes for BOTH men AND women.
No motivational quote... instead scroll down the blog and look at the before and after pictures and make the promise to BE THERE in July... YOU CAN DO IT if you STAY FOCUSED and MAKE SURE YOUR ACTIONS ARE ALIGNED WITH YOUR INTENTIONS.

Day 6, Friday April 23rd

"Will you look back on life and say, "I wish I had," or "I'm glad I did"?"
Zig Ziglar

ATTN: Jody and I will be at our competition ALL DAY tomorrow. We may or may not have the ability to post Day 7 so I am going to post it this afternoon and we will respond to blogs from today until about 2:30 p.m. and again in the afternoon on Sunday when we return... stay motivated and stay strong. Those of you doing a cheat meal this weekend enjoy! We know we will... been 4 full months since we had a single cheat.... I feel sorry for the restaurant tomorrow night LOL!

Sample Phase 1 menu for men
Protein
1 container turkey sausage
1 large flounder fillet
1.5 scoop Harmonized Protein with greens first
5 egg whites
Carbs
1 container organic brown rice
3 slices spelt bread
1 container rice pasta
Fats
1 serving EVOO on big salad
1 serving almond butter on the spelt bread
2 servings raw organic sunflower seeds
Fruit
banana in protein shake
pineapple

Sample menu for women
Protein
1.5 scoops harmonized protein with greens first
5 egg whites with 3 yolks
6 large pieces of tuna sashimi
Carbs
3 slices spelt bread
1 container of rice pasta
Fats
1 serving of almond butter on spelt bread
1 serving EVOO on big salad
3 egg yolks
Fruit
blueberries

Day 5 Thursday April 22nd

"Motivation is what gets you started, habit is what keeps you going..."

The 7:30 p.m. HIIT class scheduled for tonight is cancelled... we are on for next week though

Many of you have commented that phase 1 is a lot of food and we know that - that's why I brought it up in the meeting. Please continue to eat what we are asking you to eat and after 1 full week of phase 1 we may begin to make changes specific to YOU. Do not change anything until that time.

Sample Phase 1 menu for men
Protein
1 container turkey sausage
1 large flounder fillet
1.5 scoop Harmonized Protein with greens first
5 egg whites
Carbs
1 container organic brown rice
3 slices spelt bread
1 container rice pasta
Fats
1 serving EVOO on big salad
1 serving almond butter on the spelt bread
2 servings raw organic sunflower seeds
Fruit
banana in protein shake
pineapple

Sample menu for women
Protein
1.5 scoops harmonized protein with greens first
5 egg whites with 3 yolks
6 large pieces of tuna sashimi
Carbs
3 slices spelt bread
1 container of rice pasta
Fats
1 serving of almond butter on spelt bread
1 serving EVOO on big salad
3 egg yolks
Fruit
blueberries
peach

Day 4, Wednesday April 21st

"People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can't find them, make them."

George Bernard Shaw



New motivational pictures on the side of the blog - more will be posted later

Kettlebell class tonight at 7:30 p.m. - should be a pretty big class (the Wednesday night class is upper-body only)... we use dumbells and clubbells too - FUN!



Phase 1 sample meal plan for Men

Protein

1.5 scoops Harmonized protein with greens first (morning shake)

1 container salmon sashimi (this is about 6 pieces of large sashimi or 9 small pieces)

1 container chopped grilled chicken salad

1.5 scoops Harmonized protein with greens first (night shake)

Carbs

4 medium sized buckwheat pancakes

1 container mashed sweet potatoes

3 slices of Hemp bread

Fats

1 serving extra virgin olive oil on a BIG salad

1 serving almond butter on Hemp bread

1 serving organic raw almonds (about 23)

1 serving safflower mayo in the chicken salad

Fruit

Strawberries in the morning shake

Pineapple



Phase 1 sample meal plan for Women

Protein

1.5 scoops Harmonized Protein (this counts for 1/2 of a container of protein)

1/2 container of broiled steak (about 5 ounces)

1 container tuna sashimi (about 6 large pieces or 9 small pieces)

Carbs

1 container organic rolled oats

1 container organic brown rice

Fats

1 serving almonds (about 23)

1 serving extra virgin olive oil on BIG salad

1 serving of organic raw pumpkin seeds (about 2 table spoons)

Fruit

Blueberries in your Harmonized protein shake...

Day 3, Tuesday April 20th

"Where the heart is willing, it will find a thousand ways. Where it is unwilling, it will find a thousand excuses."
Arlen Price

Many have been asking about our group class schedule... please visit this link:
http://www.fitforlifemarlboro.com/classschedule.html
2 corrections... the Thursday night class is at 7:30p.m. (not 7:15 p.m.) and the Saturday boot camp is at 9:30 a.m., not 10:15 a.m. - the classes are always pay as you go, no contracts to obligations. We have a lot of fun in there.

Phase 1 sample meal plan for Men
Protein
1 container egg whites
1 container grilled tilapia
1 container chopped bison
Carbs
4 medium sized buckwheat pancakes
1 container organic brown rice
3 slices of Ezekiel bread
Fats
1 serving extra virgin olive oil on a BIG salad
1 serving almond butter on Ezekiel bread
1 serving cashews (about 18)
1 serving safflower mayo in the turkey salad
Fruit
Strawberries
Pineapple

Phase 1 sample meal plan for Women
Protein
2 scoops Harmonized Protein (this counts for 2/3 of a container of protein)
3 egg whites (that is your other 1/3 of a container of protein because 9 egg whites is 1 container)1 container broiled halibut
Carbs
1 container quinoa
1 container organic brown rice
Fats
1 serving almonds (about 23)
1 serving extra virgin olive oil on BIG salad
1 serving of organic raw pumpkin seeds (about 2 table spoons)
Fruit
Pineapple in your Harmonized protein shake... you can add the Greens First as well which counts as NOTHING... feel free to also add things like cinnamon and a BIT of organic vanilla or almond extract. Yummy!!!

Day 2, Monday April 19th (For men AND women)

We are going to keep the men and women's blog together this time and see how it goes... ladies I can't be held responsible for inappropriate jokes!

"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use."
~ Earl Nightingale

Take a look at these sample menus... always read my sample menus because it will give you a good idea of serving sizes for different things, and you will become more familiar with how to combine your food. Remember, you can put spices on ANYTHING and you can have salads and raw veggies all day. Get it in you! Also, please post your menus EXACTLY how I have it organized that way it makes it easy for me and Jody to check and you will be able to see clearly for yourself if you are short food. Make it a GREAT DAY ! ! !

Phase 1 sample meal plan for Men
Protein
1 container egg whites
1 container grilled chicken
1 container turkey salad
Carbs
1 container rolled oats
1 container organic brown rice
3 slices of Ezekiel bread
Fats
1 serving extra virgin olive oil on a BIG salad
1 serving almond butter on Ezekiel bread
1 serving walnuts (about 16)
1 serving safflower mayo in the turkey salad
Fruit
Banana
blueberries

Phase 1 sample meal plan for Women
Protein
1 scoop Harmonized Protein (this counts for 1/3 of a container of protein)
6 egg whites (that is your other 2/3 of a container of protein because 9 egg whites is 1 container)
1 container Turkey salad
Carbs
1 container rolled oats
1 container mashed sweet potato
Fats
1 serving almonds (about 23)
1 serving extra virgin olive oil on BIG salad
1 serving of organic raw sunflower seeds (about 2 table spoons)
Fruit
banana in your Harmonized protein shake... you can add the Greens First as well which counts as NOTHING... feel free to also add things like cinnamon and a BIT of organic vanilla or almnd extract. Yummy!!!

Day 1, Sunday April 18th

The blog will be broken into "men" and "women" starting tomorrow. Please post in the appropriate area. You can begin blogging now by just hitting the comment button after you become a follower of the blog.
I really enjoyed presenting to you all this morning! It is clear that we have an awesome group this time around. We will get together again in 3 weeks for the phase 2 meeting and our first seminar. That meeting will start at EXACTLY 7:30 a.m. and go until 10:00 a.m. There will be two 5 minute breaks. The info is truly powerful and it will help bring you to the next level in awareness and motivation.... hopefully after today you are plenty motivated!
For now, make it a point to blog each day. Read my responses and Jody's responses to each person because they are likely asking questions that you will have eventually. This gets very easy very fast, trust me. The whole process is easy once you are in the good habit of doing it.
Remember everything we talked about this morning. Today you start creating a new mind, a new belief system and a new you. It starts NOW by making your actions match your intentions....

Men's sample phase 1 meal plan
Protein
1 container egg whites (this is equal to about 9 egg whites)
1 container of chicken
1 container of shrimp salad
Carbs
3 slices of Ezekiel bread
1 container of brown rice
1 container of mashed sweet potatoes
Fats
1 serving safflower mayo in the shrimp salad
1 serving extra virgin olive oil on BIG salad
23 almonds
1 serving of almond butter on Ezekiel bread
Fruit
1 banana
1 apple

Women's sample phase 1 menu
Protein
1 container egg whites (9 egg whites is 1 container)
1 container of flounder (this would be a very large fillet)
Carbs
3 slices of Ezekiel bread
1 container of rolled oats
Fats
16 walnuts
1 serving extra virgin olive oil on BIG salad
2 tablespoons of pumpkin seeds
Fruit
banana

Those of you doing the program a second or third time, these would be examples of your high carb day menus....
GOOD LUCK and stay focused! 12 weeks comes and goes in a flash. Live in the moment. Be present with each decision. Remember, nothing will EVER taste as good as being fit feels!

women day 82, thurs april 1st

men day 82, thurs april 1st

women day 81, wednesday march 31

men day 81, wednesday march 31st

men day 80, tues march 30th

women day 80, tues march 30th

men day 79, monday march 29th

women day 79, monday march 29th

men day 77, sat march 27th

women day 77, sat march 27th

women day 76, friday march 26th

men day 76, friday march 26th

men day 75, thurs march 25

women day 75, thurs march 25th

men day 74, wed. march 24th

women day 74, wed march 24th

women day 73, tuesday march 23rd

men day 73, tues march 23rd

men day 72, monday march 22nd

Less than 2 weeks left... you can do it!
Phase 4 started yesterday, if you need the info just e-mail me.
Thank you to everyone who came to the phase 4 meeting and the seminar, it's always a pleasure to present to you guys.

women day 72, monday march 22nd

women day 69, friday march 19th

men day 69, fri march 19th

men day 68, thurs march 18th

women day 68, thurs march 18th

women day 67, wed march 17th

Happy Saint Patrick's Day!!

men day 67, wed march 17th

women day 66, tues march 16th

men day 66, tues march 16th

men day 66, tues march 16th

men day 65, monday march 15th

"The nerve that does not relax, the thought that will not wander, the purpose that never waivers - these are the masters of victory."

Phase 4 meeting and seminar 8:00 a.m. - 10:00 a.m. this Sunday . . . March 21st

women day 65, monday march 15th

women day 64, sunday march 14

men day 64, sun march 14

men day 63, sat march 13th

women day 63, sat march 13th

men day 62, friday march 12th

"Enthusiasm is the electricity of life. How do you get it? You act enthusiastic until you make it a habit."
Gordon Parks

Gentlemen - I am very impressed by your progress so far, many of you are down 20+ pounds and most of the others are not far behind. As for me, I'm down a total of 11 from when we started and feeling amazing. Jody and I have our show coming up on April 24th and by that time hope to be down about another 8 or 9. Keep up the great work and looking forward to seeing you all at the Phase 4 meeting on March 21st.

women day 62, friday march 12th

men day 61, thurs march 11th

"Fate knows where you are going, but it is up to you to drive there."
Michelle Keesling

REMINDER: Phase 4 meeting Sunday March 21st from 8:00 a.m. - 10:00 a.m. @ Collier High School

women day 61, thurs march 11

men day 60, wednesday march 10th

"What this power is I cannot say; all I know is that it exists and it becomes available only when a man is in that state of mind in which he knows exactly what he wants and is fully determined not to quit until he finds it."
Alexander Graham Bell

women day 60, wed march 10th

Men Day 59, Tuesday March 9th

"I studied the lives of great men and famous women, and I found that the men and women who got to the top were those who did the jobs they had in hand, with everything they had of energy and enthusiasm."
Henry Truman

Menu
Low carb day
Protein
2 containers chicken
1 package organic beef jerky
3 egg whites with veggies
1 scoop Harmonized Protein with Greens First

Carbs
3 EZ bread

Fats
2 servings almond butter
1 EVOO on salad
1 coconut oil with eggs

Fruit
1 strawberries
1 blueberries

women day 59, tues march 9th

Men Day 58, Monday March 8th

Reminder - phase 4 meeting and final seminar Sunday, March 21st @ 8:00 a.m. - 10:00 a.m. at Collier High School

"Time is limited, so I better wake up every morning fresh and know that I have just one chance to live this particular day right, and to string my days together into a life of action, and purpose."— Lance Armstrong:

Low Carb day
Protein
2 cont chicken
1/2 cont egg salad
3 egg whites with veggies
1 Harmonized Protein with greens first

Carbs
1 cont sweet potato

Fats
1 servings almonds
1 serving EVOO on salad
1 serving coconut oil in eggs
1 serving safflower mayo in egg salad

Fruit
banana
blueberries

women day 58, mon march 8th

men day 58, mon march 8

women day 57, sun march 7th

men day 57, sun march 7th

Men Day 56, Saturday March 6th

Reminder - phase 4 meeting and final seminar Sunday, March 21st @ Collier High School 8:00 a.m. - 10:00 a.m.

women day 56, sat march 6

Men Day 55 Friday March 5th

When I hear somebody sigh that Life is hard, I am always tempted to ask, Compared to what?Sydney J. Harris

Indeed, phase 3 isn't hard... neither is phase 4... hardship is elsewhere - like Haiti. Feel good about yourself for stepping up to the plate and taking charge of the most vital part of your existence - your health! Sadly, you are part of only a small percentage of the population of this country that is doing so. Keep up the great work!

Low carb day
Protein
2 containers chicken salad
1 package organic turkey jerky
2 scoops Harmonized Protein

Carbs
3 EZ bread

Fats
1 serving EVOO on salad
2 servings Safflower mayo
1 serving walnuts

Fruit
banana
mango

women day 55, fri march 5th

women day 54, thurs march 4th

Men day 54, thurs march 4th

Men Day 53 Wednesday, March 3rd

Reminder: Phase 4 meeting and final seminar Sunday March 21st at Collier High School from 8:00 a.m. to 10:00 a.m.

Men, Day 52 Tuesday March 2nd

Reminder: phase 4 meeting and final seminar Sunday March 21st @ 8:00 a.m. - 10:00 in Collier High School.....

women day 53, wed march 3rd

women day 52, tues march 2nd

Men Day 51, Monday March 1st

Low carb day
Protein
2 containers chicken
1 container egg salad
1 scoop harmonized protein with greens first

Carbs
1 serving sweet potatoes

Fats
2 servings safflower mayo
1 serving walnuts
1 serving EVOO in salad

Fruit
banana
mango

women day 51, mon march 1st

Men day 50, sun feb 28th

Start of PHASE 3 ! ! !

women day 50, sun feb 28

Men Day 49, Saturday Feb 27th

Tomorrow, phase 3 meeting @ 7:30 a.m.

High carb day
Menu
Protein
2 containers chicken
1 package organic turkey jerky
2 scoops Harmonized Protein, once scoop greens first

Carbs
2 sweet potatoes
3 slices EZ bread

Fats
2 servings almond butter
1 serving EVOO on salad
1 serving walnuts

Fruit
pineapple
banana

women day 49, sat feb 27

See you guys tomorrow (sunday) at 7:30 for the meeting!

Men Day 48, Friday feb 26th

Phase 3 meeting this Sunday @ 7:30 a.m.

Sorry for posting so late - was working at the gym all day and just got home... we changed a bunch of stuff around and added some new things etc.... LONG day

Low Carb Day
Menu
Protein
2 containers egg salad
2 medium cod fillets
1 scoop Harmonized protein with greens first

Carbs
1 brown rice and black beans

Fats
1 EVOO in salad
2 servings safflower mayo
1 serving walnuts

Fruit
banana

women day 48, fri feb 26

Men Day 47, Thursday Feb 25th

Phase 3 meeting this Sunday 7:30 a.m.

"The harder you work, the harder it is to surrender." Vince Lombardi

Low carb day
Menu
Protein
1 cont chicken
1 cont egg salad
1 cod fillet
2 scoops harmonized greens first

Carbs
1 cont organic brown rice and black beans

Fats
1 serving EVOO
1 serving walnuts
2 servings safflower mayo

Fruit
strawberries

women day 47, thurs feb 25th

MenDay 46, Wednesday Feb 24th

Reminder - phase 3 meeting this Sunday @ 7:30 a.m.

High Carb day
Menu
Protein
2 containers chicken salad
1 container bison
1 scoop harmonized protein with greens first

Carbs
2 containers brown rice and beans
3 slices EZ bread

Fats
2 servings almond butter
1 serving EVOO
1 serving walnuts

Fruit
strawberries
mango

women day 46, wed feb 24th

Men Day 45, Tuesday Feb 23rd

Reminder: Phase 3 meeting this Sunday @ 7:30 a.m.

Low carb day
Menu
Protein
1 container egg salad
1 container chicken
1 package organic turkey jerky
2 scoops Harmonized Protein with Greens First

Carbs
1 container brown rice and black beans

Fats
1 EVOO on salad
1 serving safflower mayo on chicken salad
3 egg yolks in egg salad
1 serving organic raw sunflower seeds

Fruit
banana

women day 45, tues feb 23rd

Men Day 44, Monday Feb 22nd

Officially past the 1/2 way mark as of this past weekend!

Phase 3 meeting coming up this Sunday @ 7:30 a.m. - lots to go over, please don't be late.

Low carb day
Menu
Protein
1 cont egg salad
1 cont chicken salad
3 chicken sausages
2 scoops harmonized protein with greens first

Carbs
1 organic brown rice and beans

Fats
2 servings safflower mayo
1 serving EVOO on salad
1 serving walnuts

Fruit
Banana

women day 44, monday feb 22

Men day 43 Sunday Feb 21st

*Ladies and gentlemen, phase 3 meeting next Sunday @ 7:30 a.m., lots of stuff to cover. If you are not following this program as RXed you are making a BIG mistake. Like I've said time and time again there is a reason for every single thing we do along the way and it doesn't matter if you have lost 25 pounds (which some of you have) or if you have lost 1 pound... you MUST work the program until the very end. If you have made your own adjustments then it is likely that you will ruin the effect we are trying to achieve in the end... more on this next week.

Low carb day
Menu
Protein
1 turkey burger
1 container egg salad
3 egg white omelet with veggies
1 scoop Harmonized with greens first

Carbs
1 sweet potato

Fats
1 serving EVOO on salad
2 servings almond butter
1 serving pumpkin seeds

Fruit
banana

Men Day 42, Saturday Feb 20th

Failure is an event, not a person. Yesterday ended last night.
Zig Ziglar

High Carb Day (haven't done a cheat meal in a few weeks now - down 7.5 pounds so far.)
Menu
Protein
1 container chicken salad
1 container egg salad
1 turkey burger
1 scoop harmonized protein with greens first

Carbs
1 sweet potato
1 serving buckwheat pancakes
1 container organic brown rice

Fats
1 serving EVOO
2 servings almond butter
1 serving safflower mayo

Fruit
pineapple
banana

women day 43, sun feb 21

women day 42, sat feb 20th

Men day 41, Thursday Feb 19th

"A small trouble is like a pebble. Hold it too close to your eye and it fills the whole world and puts everything out of focus. Hold it at a proper distance and it can be examined and properly classified. Throw it at your feet and it can be seen in its true setting, just one more tiny bump on the pathway of life." - Celia Luce

High Carb day
Menu
Protein
1 container egg salad
1 container chicken salad
1 rainbow trout fillet
1 scoop harmonized protein with greens first

Carbs
1 container brown rice and beans
1 sweet potato
3 slices ezekail bread

Fats
2 servings safflower mayo
1 serving EVOO on salad
1 serving walnuts

Fruit
mango
pineapple

women day 41, fri feb 19

Men Day 40, Thursday Feb 18th

"What lies behind us and what lies before us are tiny matters compared to what lies within us." - Ralph Waldo Emerson

NOTE: Please make sure you are mixing-up your food... ALL of them (especially your fruit choices and veggies choices).

Low carb day
Menu
Protein
1 container egg salad
1 fillet cod
1 container chicken
1 scoop Harmonized Protein
1/2 bag organic turkey jerky

Carbs
1 container rolled oats

Fats
1 serving EVOO on salad
2 servings walnuts
1 serving safflower mayo on egg salad

Fruit
Pineapple

women day 40, thurs feb 18

Men day 39, Wednesday Feb 17th

"There is winning and there is misery."
Bill Parcells
Thanks Nick Despotides for the quote

Low Carb Day
Menu
Protein
1 container chicken
1 container bison
1 turkey burger
3 eggs
1 scoop harmonized protein and greens first

Carbs
1 container wild rice

Fats
1 serving EVOO in salad
1 serving pumpkin seeds
1 serving sunflower seeds
3 egg yolks

Fruit
1/2 serving strawberries
1/2 serving blueberries

women day 39, wed feb 17

Men day 38, Tues Feb 16th

"Once something goes in motion it tends to stay in motion..."
Isaac Newton paraphrased by Tony Robbins
This law goes for your habits and rituals as well!

Low carb day
Menu
Protein
1 container bison
1 container chicken salad
1 turkey burger
2 scoops harmonized protein

Carbs
1 container wild rice

Fats
1 serving EVOO on salad
2 servings almond butter
1 serving safflower mayo on chicken salad

Fruit
banana

women day 38, tues feb 16

Men Day 37, Monday Feb 15th

"Positive thinking won't let you do anything but it will let you do EVERYTHING better than negative thinking will."
Zig Ziglar

IF YOU ARE HAVING ANY DIGESTIVE ISSUES YOU MUST LET ME OR JODY KNOW!!! WE CAN FIX IT QUITE EASILY. YOU MUST BE GOING TO THE BATHROOM AT LEAST ONCE A DAY.
ALSO - I'VE SAID IT BEFORE AND I'LL SAY IT AGAIN - IF YOU AREN'T GETTING YOUR VEGGIES IN YOU ARE MISSING THE BOAT. IT'S ABSOLUTELY CRITICAL. THE MORE THE BETTER.

Low Carb Day
Menu
Protein
1 container egg salad
1 container chicken salad
1 rainbow trout fillet
2 scoops Harmonized Protein, Greens First

Carbs
Buckwheat pancakes

Fats
1 EVOO in salad
2 servings safflower mayo from chicken and egg salad
1 serving almond butter

Fruit
Banana
Pineapple

women day 37, mon feb 15

Men Day 36, Sunday Feb 14th

Reminder: Phase 3 meeting in exactly 2 weeks... Sunday Feb 28th

Menu
High carb day
Protein
1 container chicken sausage
1 container chicken
1 cod fillet
1 scoop harmonized protein, 1 scoop greens first

Carb
1 container rolled oats
1 container sweet potato
1 container wild rice

Fats
1 EVOO in large salad
1 almond butter
2 servings walnuts

Fruit
1 mango
1 blueberries

women day 36, sun feb 14

Men Day 35 Saturday Feb 13th

"Happiness is not an accident. Nor is it something you wish for. Happiness is something you design."
Jim Rohn

Menu
High Carb Day
Protein
1 container chicken
1 container bison
1 turkey burger
2 scoops harmonized protein, 1 scoop greens first

Carbs
3 EZ bread
1 sweet potato
1 container long grain organic brown rice

Fats
1 EVOO
2 almond butter
1 serving walnuts

Fruit
Pineapple
strawberries

women day 35, sat feb 13

Men Day 35 Friday Feb 12th

"What would you attempt to do if you knew you would not fail?"
unknown but hanging on the wall if our gym

Many of you have been reporting to me when I see you that you are not drinking much water and certainly not getting veggies into your diet. I can't even begin to tell you what a mistake this is. I can literally do a 2 hour seminar just on these 2 things alone. GET EM IN ! ! !

High Carb Day
Menu
Protein
1 container chicken
1 container shrimp
1 container egg salad

Carbs
3 EZ bread
1 container wild rice
1 sweet potato

Fats
1 serving almond butter
1 serving walnuts
1 serving EVOO in salad
1 serving safflower mayo in egg salad

Fruit
1 banana
1 serving mango

women day 34, fri feb 12

Men day 33, Thursday Feb 11th

"Motivation gets you going and habits get you there."
Zig Ziglar

Important lesson for everyone: I have taken the last 3 days off on purpose to get ready for my next training cycle which will be quite demanding. In those 3 days I have lost almost 3 pounds... why? Well it's not fat loss - its WATER loss. My body had been in a perpetual state of "recovery" from my workouts which causes tremendous water retention. Now that I'm letting my body FULLY recover, the body starts to let some fluid go. The moral of the story? Stop getting on the scale everyday and taking what you see at face value. If you are training hard your weight will fluctuate on a daily basis... what you need to see is a down-ward TREND.

Low carb day
Menu
Protein
1 container chicken
1 container egg salad
1 turkey burger
2 scoops Harmonized protein 1 scoop Greens First

Carbs
1 container rolled oats

Fats
2 servings walnuts
1 serving EVOO
1 serving pumpkin seeds

Fruit
mango

women day 33, thurs feb 11

Men day 32 Wednesday Feb 10th

Me: "Geez Frank you look awesome, how much are you down?"
Frank: "18 pounds so far, down to 187... I'm just doin what you tell me."

We have quite a few clients that had exceptional weight loss after phase 1 and although phase 1 is NOT about the weight loss it IS about doing what we say. Stay with the program, there is a reason we do every single thing we do. Some people are fast responders and some are slow responders. In the end you will ALL respond... no fad diet or "quick fix" will create the opportunity for lasting change the way this will if you stick to it and eventually make it a life-style. We'll show you how to do it all step by step.

Low carb day
Protein
1 container egg salad
1 container chicken
1 container chicken sausage
1 scoop harmonized protein with greens first

Carbs
1 serving Buckwheat pancakes

Fats
1 serving EVOO on salad
BTW my salads always include:
romaine, green olives, peppers, onion, broccoli, cauliflower, hot peppers
1 serving walnuts
2 servings almond

Fruit
1 mango

women day 32, wed feb 10

My snowed in low carb day:

protein: .5 container of egg whites
container of grilled chicken
.5 container harmonized protein

carbs: 1 container sweet potato

fats: 1 serving almond butter 16gf
2 serving safflower mayo 10gf
2 egg yolks 12gf
.5 serving of peanut butter 8gf

fruit: .5 banana
5 chunks pineapple

Not sure about my workout today. Possibly kettlebell class at 730pm

Men Day 31 Tuesday Feb 9th

"Man becomes what he thinks about."
Morris Goodman

Some of you are discovering the joys of your low carb days LOL, stay with it and use the strategies we discussed... you will like the results later

Low Carb Day
Protein
1 container chicken
1 container cod
1 package grass-fed turkey jerky
2 scoops Harmonized with greens first

Carb
1 container wild rice

Fats
1 serving EVOO
2 servings almond butter
1 serving walnuts

Fruit
banana

women day 31, tues feb 9

Good morning! here's my plan for the day: High carb

Protein: 1 container harmonized protein
1 container tuna
Carbs: 1 container sweet potato
1 container brown rice
fruit: banana half
5 chunks pineapple
fats: safflower mayo 10gf
2 tablespoons peanut butter 32gf

squat workout, sprint and drag the sled

Men Day 30, Monday Feb 8th

"I would rather be defeated with this expression ('a house divided against itself cannot stand') in the speech, and uphold and discuss it before the people, than be victorious without it."
Abe Lincoln

Is your mind "a house divided against itself?" If it is, it will not stand in the face of diversity... even something as simple as

I need you guys to post your phase 2 menus so I can see that you are doing it right.... please post in the way I did below

Low Carb Day
Menu
Protein
1 container chicken
1 container bison
1 container cod
1 scoop harmonized protein with greens first

Carbs
1 container wild rice

Fats
1 serving EVOO
2 servings almond butter
1 serving walnuts

Fruit
pineapple

women day 30, mon feb 8

Men Day 29, Sunday Feb 7th

Answers to common questions
1) No it does not matter if you alternate high and low carb days or if you do them back to back... it's just important to synchronize them with your workouts as I described
2) Yes your cheat meal day must be a high carb day and yes you should still save a carb, a protein, and a fat for your cheat meal
3) Phase 3 meeting will be Sunday Feb. 28th @ 7:30 a.m.
4) When you post your menu PLEASE make sure you post if it is a high carb day or a low carb day in the beginning as I did below:

Low carb day
Menu
Protein
1 container egg salad
1 container turkey
1 container shrimp
1 scoop Harmonized Protein and greens first

Carbs
1 sweet potato

Fats
2 servings almond butter
1 serving EVOO
1 serving walnuts

Fruit
banana

women day 29, sun feb 7

Men day 28, Saturday Feb 6th

"Extraordinary people have an extraordinary psychology... they are "unreasonable" and indeed that is the secret to their success...."
paraphrasing Tony Robbins

Phase 2 meeting tomorrow 7:30 a.m. - if it seems "unreasonable" to you, GOOD!

Menu
Protein
1 container chopped bison
1 container chicken
2 scoop harmonized Protein with Greens First
6 poached eggs and 3 yolks

Carbs
1 container sweet potato
1 container wild rice
buckwheat pancakes

Fats
1 serving EVOO in salad
2 servings almond butter
1 serving walnuts

Fruit
2 bananas

women day 28, sat feb 6

Meeting Sunday will be held at 730am at Fit For Life. See you there!

Men Day 27 Friday Feb 5th

"Do your intentions align with your actions?"
Dr. Joe Dispenza

REMINDER: Phase 2 meeting 7:30 a.m. Sunday... WE WILL BE THERE FOLKS, don't worry.

Menu:
Protein:
6 eggs and 3 yolks
2 scoops Harmonized and Greens First
1 container chicken
1 serving cod

Carbs
1 container wild rice
1 container rolled oats with cinnamon
1 container Kamut and Buckwheat pasta

Fats
(1 serving from the egg yolks)
1 serving EVOO
1 serving walnuts
1 serving almond butter

Fruit
Banana
Pineapple

women day 27, fri feb 5th

Men Day 26, Thursday Feb 4th

"Be seduced by the attractiveness of your goal. Inaction leads to impotence. Taking purposeful action immunizes you from 'Goal Parkinson's,' a long, slow goodbye to your dreams, talents and destiny."
~Gary Ryan Blair

REMINDER - Phase 2 meeting will be 7:30 a.m. on Sunday.... will be about 30-40 minutes, PLEASE BE ON TIME ! ! !

Menu
Protein
1 chopped Bison
1 chicken
6 egg whites
1 scoop harmonized protein with greens first

Carbs
1 sweet potato
3 slices Ezekiel
1 Kamut and Buckwheat pasta

Fats
EVOO
2 servings almond butter
1 serving walnuts

Fruit
Banana
Pineapple

women day 26, thurs feb 4

Men day 25, Wednesday Feb 3rd

"The road to someday leads to a town called nowhere."
Tony Robbins

If you are waiting to get compliant on this program until tomorrow, or phase 2 or next time around I can promise you this.... it will NEVER happen. Right NOW is the only thing that matters and the only thing that ever has mattered. Stay focused, stay motivated and have a very clear vision of what you want for yourself and go get it!

Menu
Protein
1 scoop Harmonized Protein with Greens First
1 Chicken burger
3 chicken sausages
large serving of cod

Carbs
1 container of kamut and buckwheat pasta
1 container of wild rice
3 slices Ezekiel

Fats
23 almonds
EVOO
2 servings almond butter

Fruit
2 bananas

women day 25, wed feb 3

Day 24, Tuesday Feb 2nd

HAPPY BIRTHDAY JODY ! ! !
There will be no motivational quote today; instead, look at a picture of Jody on the side of the blog. Each day she motivates to be a better person in every way. I feel so lucky to be married to such an amazing woman.

Menu
Protein
1 chopped bison
1 chicken
1 turkey burger
1 scoop harmonized with greens first

Carbs
1 mashed sweet potato
3 slices Ezekiel
1 wild rice

Fats
23 almonds
EVOO
2 servings almond butter

Fruit
banana
pineapple

women day 24, tues feb 2

Men Day 23, Monday Feb 1st

One evening an old Cherokee told his grandson about a battle that goes on inside all people. He said, 'My son, the battle is between two 'wolves' inside us all. One wolf is Evil. It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego. The other wolf is Good. It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith.' The grandson thought about it for a minute and then asked his grandfather: 'Which wolf wins?'The old Cherokee simply replied, 'The one you feed.'

Thank you Brian Zucker for today's motivation!

Reminder Phase 2 meeting on Sunday at 7:30 a.m. @ Fit for Life... lots of important info and PLEASE don't be late!!!

Menu
Protein
Harmonized Protein with Greens First
6 poached eggs and 3 yolks
1 container chicken
3 chicken sausages

Carbs
3 slices Ezekiel
1 container mashed sweet potato... Jody made them GREAT last night
1 container wild rice

Fats
2 servings almond butter
1 serving EVOO on salad
1 serving walnuts

Fruit
banana
pineapple

women day 23, mon feb 1

Hello ladies it's Tom... I see many of you are doing quite well and that is great to see. Some of you have concerns about how much you have lost or not lost up to this point. I said it in phase 1 meeting and I'll say it again - it DOES NOT MATTER. What matters is that you do exactly what we are asking you to do over 12 weeks. If you look at the phase 1 goals not one of them is to lose weight. As we move into phases 2, 3 and 4 that is when many of you will see weight begin to come off your body SLOWLY and steadily which is the way fat is supposed to come off your body. If it comes off too fast it is much more likely to go right back on later. Stay focused, be persistent and be patient... you've only just begun. See you Sunday!

Men day 22, Sunday Jan 31st

"Once I set a goal and a clear strategy for implementation the possibilities are endless..."
Thomas Phillips
Body for Life book the Champions edition

I gave this quote because I believe that as human beings we are obligated to grow and change. Not everyone chooses growth; in fact, most opt to stay in their little "box world" too afraid to break old habits and establish new ones. They get overly focused on what doesn't really matter and get sucked in to using those circumstances that THEY CREATED as their "great excuse." My invitation for these 12 weeks has been to step-out of this "box world" and to start to create a NEW YOU at every level. As I said above, the possibilities become endless . . .

Menu:
Protein
6 Egg omelet with veggies (3 yolks)
Protein shake, Greens First
1 container chicken
1 container trout

Carbs
3 Ezekiel
1 kamut and buckwheat pasta
1 wild rice

Fats
3 yolks
2 servings almond butter
1 serving walnuts

Fruit
2 bananas

Men Day 21 Saturday Jan 30th

I only have a few minutes to write this on the hotel computer so here goes...

"You can either get good at finding a way to be successful or finding an excuse to fail..."

My cross country coach in High School

Menu:

In the city this weekend for Jody's b-day so sticking to 6 egg white omelet with veggies and green tea for breakfast

For lunch going to Green Symphony on West 43rd... lots of really healthy choices there and tonight will do a salad and sea food.

See you tomorrow morning for KB class at 10:00 a.m. ! ! !

women day 22, sun jan 31

women day 21, sat jan 30

Men Day 20 Friday January 29th

"Whatever you focus on you get more of . . . "
Tony Robbins

If we focus on our problems we get more problems, if we focus on our health, energy and vitality we will have it in abundance.

Menu
Protein:
1 container chicken
1 turkey burger
1 cod fillet
3 whole eggs
1 scoop harmonized protein with greens first

Carbs:
1 sweet potato
1 wild rice
3 Ezekiel

Fats:
2 servings almond butter
3 egg yolks
1 serving EVOO

women day 20, fri jan 29

Men, Day 19 Thursday January 28th

"All change can happen in an instant."
Tony Robbins

Menu
Protein
2 containers chicken
1 container bison
1 Harmonized Protein with Greens First

Carbs
1 container brown rice
3 Ezekiel bread
1 kamut and buckwheat pasta

Fats
2 servings almonds
1 serving almond butter
1 serving EVOO

Fruit
2 bananas

women day 19, thurs jan 28

Men Day 18, Wednesday January 27th

"The world stands aside and lets anyone pass who knows where he is going."
David Starr Gordon

ATTENTION: Phase 2 meeting Sunday 2/7 @ 7:30 a.m. at Fit for Life

Menu
Protein
2 containers chicken
1 container cod
1 Harmonized protein with Greens First

Carbs
2 containers wild rice
3 slices Ezekiel

Fats
2 servings walnuts
1 serving almond butter
1 serving EVOO

Fruit
banana
pineapple

women day 18, wed jan 27

Men day 17, Tuesday January 26th

"Do or do not, there is no try."
Yoda

Reminder - Phase 2 meeting Sunday Feb 7th at 7:30 a.m.

Menu
Protein:
1 package spicy turkey jerky
1 container egg salad
1 container chicken

Carbs
1 sweet potato
1 container wild rice
1 container oats

Fats
2 servings raw walnuts
1 serving almond butter
1 serving EVOO

Fruit
banana
pineapple

women day 17, tues jan 26

Make sure you are reading Tom's daily post.

Men Day 16, Monday January 25th

"Will you look back on life and say "I wish I had" or "I'm glad I did"?"
Zig Ziglar

Menu
Protein
1 Harmonized Protein with Greens First
2 containers chicken
1 turkey burger

Carbs
1 wild rice
3 slices hemp bread
1 kamut and buckwheat pasta

Fats
1 serving Walnuts
2 servings almond butter
1 serving EVOO
2 fish oil caps

women day 16, mon jan 25

Ladies, please get your weight to me. Thanks.

Men Day 15, Sunday January 24th

"Nowadays people know the price of everything and the value of nothing."
Oscar Wilde

The quote is from the meeting this morning. I hope after the meeting this quote is more meaningful... thanks for all who attended and I hope you have a new sense of urgency and ambition!

ATTENTION: Phase 2 meeting will be in 2 weeks from today at Fit for Life. We will start the meeting at 7:30 and be done by 8 - 8:15 at the latest. Also, some of you are asking for the phase 1 document... if you need it e-mail me at fitforlifemarlboro@yahoo.com

Menu
Protein
6 egg whites with veggies
1 scoop harmonized protein with Greens First
1 container chicken
1 container turkey sausage

Carbs
1 sweet potato
3 slices Ezekiel
1 container wild rice

Fats
1 EVOO
1 serving walnuts
2 servings almond butter
2 fish oil caps

women day 15, sun jan 24

Day 14 Saturday January 23rd

"Health is not valued until sickness comes..."
Thomas Fuller

We must always be in the mode and mind-frame of prevention and our actions must reflect our values. We never want to find out too late that we should have made a better choice...

Menu
Protein:
1 scoop Harmonized Protein with Greens First
6 egg whites with veggies
1/2 bison burger
1.5 containers chicken

Carbs
1 sweet potato
3 slices Ezekiel
1 wild rice

Fats
2 servings EVOO
2 servings almond butter

Men Day 13, Friday January 22nd

"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might as well put that passing time to the best possible use."
Earl Nightingale

I'm very excited about the seminar on Sunday - those of you who attended the seminar in October will get a whole lot of new info as well... I promise to make it informative and interesting for everyone. See you Sunday at 8:00 a.m.! Remember, if anyone wants to follow me to Collier you can meet me in the parking lot of Fit for Life at 7:30 a.m. SHARP

Menu:
Protein
2 scoops Harmonized Protein with Greens First
5 poached eggs with 3 yolks
1 container cod
1 container chicken

Carbs
1 container wild rice
1 container oats
1 container sweet potato

Fats
2 servings almond butter
1 serving EVOO
1 serving walnuts

Fruit
banana
pineapple

women day 13, fri jan 22

Hope everyone will be attending seminar this Sunday at 8:00am. It will be very informative. If you need directions to Collier High School please, let me know.

Men Day 12, Thursday January 21st

"Get up you son of a bitch! Cause Mickey love ya...."
The ghost of Mick from Rocky 5

We all need to pick ourselves up from time to time... we get knocked down but it isn't about getting knocked down; it's about if we get back up and keep moving forward and as Rocky said to his son "that's how winnin is done!"
During this transformation you will find that often you are your own worst enemy, so don't give in, just keep fighting the fight and over time that enemy becomes your slave.

Menu
Protein:
1 container chicken
1 container turkey sausage
1 container turkey burger

Carbs
1 container wild rice
3 slices EZ bread
1 sweet potato

Fats
1 serving from turkey sausage
1 serving walnuts
2 servings almond butter
2 fish oil caps

Fruit
banana
pineapple