"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... :-)
Friday, April 30, 2010
Thursday, April 29, 2010
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 . . .
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 . . .
Wednesday, April 28, 2010
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 ! ! !
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 ! ! !
Tuesday, April 27, 2010
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!
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!
Monday, April 26, 2010
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.
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.
Sunday, April 25, 2010
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.
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.
Friday, April 23, 2010
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.
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
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
Thursday, April 22, 2010
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
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
Wednesday, April 21, 2010
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...
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...
Tuesday, April 20, 2010
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!!!
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!!!
Monday, April 19, 2010
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!!!
"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!!!
Sunday, April 18, 2010
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!
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!
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