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:
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ReplyDeleteprotein
1 container egg whites
1 container wild salmon
.5 container grilled chicken
.5 container lean ground beef
carb
1 container rolled oats
fat
1.5 container almonds
1.5 container shredded coconut
.5 container safflower mayo
.5 container egg yolks
HI 3:3
ReplyDeleteFRUIT:
Strawberries/Raspberries
PROTEIN:
.5 ct. pp
.5 ct. turkey
1 ct. chicken
CARBS:
1 ct. rolled oats
1 ct. ezb
FRUIT
ReplyDeletegrapefruit
PROTEIN
eggs, chicken sausage
salmon, pp
1.5s pp
CARBS
rolled oats, ezb
FATS
sunflower butter, pecans
coconut, almonds
Blueberries-banana
ReplyDeleteProtein
1C.turkey burger
1C.flounder
Carbs
rolled oats-organic
sweet potato
Veggies-cukes, pepper,lettuce--water-ice green tea
*serving :P
ReplyDeleteWhat a Father's Day!
ReplyDeleteHope all you Fathers out there enjoyed today!
I suppose the most important lesson I learned from my Dad was to just do whatever it is that needs to be done. To make sure you take care of your family and yourself so you can continue to care for your family. Even after he was no longer physically or mentally able, the knowledge that he passed on simply by setting positive examples throughout his lifetime continue to care for his family today.
This 12 week UTC Challenge has been a tremendous step back in that direction not only for me, but my entire family as well. Leading by example is the best way to teach!
Thanks Dad for showing me how to lead by example. Even though you've been gone almost 2 years now, you are still with me, and the rest of us.
Kettlebell Class today was outstanding. I haven't been that spent on a workout in a very long time. It was not only a good feeling but a welcome one as well. Thanks to all that were in class today, those that helped teach as well as all who participated. It was a great start to my Father's Day today. Then I got to watch my baby play softball in a tournament with her travel team. My baby is 17, the youngest of 4 girls.
Exercise
- kettlebell class, full body
- 53 minutes
- 25 minutes in zone
- Max H.R. - 94%
- Avg H.R. - 81%
- 668 cals - 35% fat
High Carb Day, 1/3
Fruits
- 2 bananas (2fr)
Carbs
- 3/4 cont steel cut oats (c)
- 1 sweet potato (c)
- 1 cont long gn brn rice tempenada (c)
Proteins
- 10 egg whites (p+)
- 2 cont broiled turkey breast (2p)
Fats
- not supposed to have any but, had 1 yolk from soft boiled egg (1/3 f)
Greens/Veg's
Salad
- lettuce, yellow pepper, cukes, mushrooms, balsamic vinegar
MONDAY, 6/21/2010
ReplyDeleteLO DAY 1/4
Run 20m, Legs/Chest 60m
For now I am not sore we will see. I feel a little in my upper back but not bad just enough to feel it.
HAPPY MONDAY!
FRUIT
watermelon
PROTEIN
3 eggs (the eggs I brought this week where brown eggs and they said 4 grain and one of the grains they were fed were corn. Tom is that bad? I think so right?)
1c org. chicken b
CARBS
1c ez
FATS
1s almond b
3 yolks
1s walnuts
Frank - thanks for sharing, that is great stuff...
ReplyDeleteThose of you doing the UTC and have been coming in for classes, training sessions etc, I can't beleive the changes... I am really looking forward to seeing everyone else on Sunday to see how well you have been doing. I'm really proud of this group!
ReplyDeleteLo
ReplyDeletefruit
1 banana
carb
1ct sweet potato
protien
1ct chicken
1ct lean beef
1ct turkey sausage
fat
2 tbls evoo
2/4 avo
46 almonds