Men Day 41, Friday October 30th

Phase 3 meeting Sunday November 1st @ 7:30 a.m; please REMEMBER it's daylight savings time so you get an extra hour of sleep... hooray!

please post menus below:

women day 41, fri oct 30

Good morning! Remember meeting this Sunday at 730. Look forward to seeing you all there.

Men day 40, Thursday October 29th

Phase 3 meeting on Sunday @ 7:30 a.m.
post menus below...

women day 40, thurs oct 29

Men, Wednesday October 28th

High carb day
Big SQ workout this morning and will do upperbody KB class tonight to some old school 80's metal....

Protein:
1 Package Organic beef jerky
2 container chicken
3 egg whites with spinach
1 scoop Harmonized Protein with Greens First

Carbs:
2 slices Ezekiel
1 container gluten-free pasta

Fats:
2 servings almond butter
1 serving pumpkin seeds
1 serving coconut oil in eggs

women day 39, wed oct 28

Men day 38, Tuesday October 27th

Phase 3 meeting Sunday November 1st @ 7:30 a.m.
Low carb day

Protein:
2 containers chicken
1 container bison
1 scoop Harmonized Protein with Greens First

Carb:
2 slices Ezekiel

Fats:
1 serving cashews
1 serving almond butter
1 serving pumpkin seeds
1 serving extra virgin olive oil on salad

Fruit:
1 banana

women day 38, tues oct 27

If you are taking the kettlebell class on sunday make sure your wear either your super hero costume or tee shirt. I got my costume and I know a couple of you did as well.

Men Day 37 Monday October 26th

Phase 3 meeting this Sunday November 1st @ 7:30 a.m.

High carb day:

Protein:
1 containers chicken
1 container trout
5 egg-whites with spinach
2 scoop Harmonized protein

Carbs:
2 slices Ezekiel
1 sweet potato

Fats:
1 serving cashews
2 servings almond butter
1 serving coconut oil in eggs

Fruit
banana
mango

Men Day 36 Sunday October 25th

Phase 3 meeting next Sunday November 1st @ 7:30 a.m.

Reminder for those doing the KB class next Sunday @ 10 a.m. - you must have a superhero shirt or costume on ... I made a playlist for the class and it will be fun to say the least!

Please post menus below:

women day 37, mon oct 26

women day 36, sun oct 25

Men Day 35, Saturday October 24th

Phase 3 meeting Sunday November 1st @ 7:30 a.m.

High Carb Day
Cheat meal tonight

Protein:
2 containers chicken
1 scoop Harmonized Protein and Greens First

Carbs:
2 slices Ezekiel

Fats:
2 serving almond butter

women day 35, sat oct 24th

Don't forget to weigh yourselves! Enjoy your cheat meals.

Men Day 34, Friday October 23rd

Phase 3 meeting Sunday November 1st @ 7:30 a.m.

Low carb day

Protein:
2 containers chicken
1 container bison
1 scoop Harmonized Protein with Greens First

Carbs:
2 slices Ezekiel

Fats:
2 servings almond butter
1 serving cashews
1 serving extra virgin olive oil on salad

Fruit:
Pineapple

women day 34, friday oct 23

Good morning! Can't believe it's the weekend already. Hope to see you at the boot camp class tomorrow morning. Rain or shine. Will be held inside if we get the rain they are calling for.

women day 33, thurs oct 22nd

Men Day 33, Thursday October 22nd

Phase 3 meeting Sunday November 1st at 7:30 a.m.

Low carb day

Protein
2 containers chicken
1 container cod

Carb
sweet potatoes

Fats
1 serving pumpkin seeds
1 serving almonds
1 serving walnuts
1 serving extra virgin olive oil on salad

Fruit
Mango

Men Day 32, Wednesday October 21st

Phase 3 meeting Sunday November 1st 7:30 a.m.

High Carb Day
Squat day this morning and upper body KB class tonight @ 7:30 p.m.

Protein
1 container bison
1 container chicken
3 whole eggs
2 scoops Harmonized Protein

Carbs
2 slices Ezekiel
1 container sweet potatoes

Fats
3 egg yolks (listed above)
1 serving pumpkin seeds
1 serving almond butter
1 serving extra virgin olive oil on salad

women day 32, wed oct 21st.

Men Day 31, Tuesday October 20th

Low carb day

Protein
2 containers chicken
1 container cod

Carb
sweet potato

Fats
1 serving pumpkin seeds
2 servings extra virgin olive oil on salad
1 serving walnut

Fruit
Banana

women day 31, tues oct 20th

Men day 30, Monday October 19th

Phase 3 meeting Sunday November 1st @ 7:30 a.m.

Low carb day

Protein:
3 whole eggs
2 scoops Harmonized Protein
2 containers chicken

Carb:
2 slices Ezekiel

Fats:
2 servings pumpkin seeds
1 serving almond butter
1 serving extra virgin olive oil on salad

Fruit:
Pineapple

women day 30, monday oct 19

Good morning everyone. Hope you can make it to the 730 class tonight. It is a really beneficial class. Anyone who has worked with Steve knows that the z drills are a life saver. Have a great day!

Men, Day 29, Sunday October 18th

Next phase meeting Sunday November 1st @ 7:30 a.m. - will be done by 8:00 a.m.

Low carb day

Kick ass Kettlebell class @ 10 a.m. - felt great

Protein
2 containers chicken
1 container cod
1 scoop Harmonized Protein and Greens First

Carb
2 slices Ezekial

Fat
2 servings walnuts
1 serving almond butter
1 serving pumpkin seeds

Fruit
banana

women day 29, sunday oct 18

Men Day 28, Saturday October 17th

First I want to sincerely thank everyone who showed up this morning... we had over 40 people in the room! Although I couldn't get to part 2, I was really happy to be able to present what I did for all of you; hopefully you can take that information and use it to catapult your success to a different level!

Cheat night!!!

High Carb Day
Protein:
1 container chicken
1 container Angus beef

Carb:
1 container sweet potato

Fats:
1 serving almond butter

Fruit:
banana

Cheat meal tonight at Houlihan's...

women day 28, sat oct 17

Men Day 27, Friday October 16th

Reminder - seminar tomorrow from 8:00 a.m. - 10:00 a.m. (Bootcamp will be right after at the gym starting at 11:00 a.m. and will be OUTSIDE rain or shine) so don't be a sissy and dress accordingly. Directions to Collier are simple:
from the gym go 79 North about 5 miles and make a right onto Conover rd. which is right at the cemetery (directly across from the old airport). About 1/2 mile up Conover rd. you will see a large sign on the left that says "Collier Youth Services", make a left up that LONG driveway. When you get to the top someone will be there giving directions.

Low carb day
Protein
2 containers chicken
1 container bison
1 scoop Harmonized Protein and Greens First

Carb
1 container brown rice

Fats
2 servings walnuts
1 serving pumpkin seeds
1 serving almond butter

Fruit
mango

women day 27, friday oct 16

Good morning. I hope that you all plan on attending the nutrition meeting on Sat. The information that will be shared with you will be extremelly beneficial. The meeting will be held at Collier High School at 8am-10am. Please let us know if you need directions.

Women day 26, Thurs Oct 15

Men day 26, Thursday October 15th

If you have not RSVPed to me about Saturday's seminar please do so... I need to know about how many chairs to set up and how many copies of material to have available. Right now, looks like it will be a great turn-out.

Low carb day

Protein
2 containers chicken
3 whole eggs
2 scoops Harmonized Protein with Greens First

Carbs
1 container brown rice

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

Fruit
banana

Men day 25, Wednesday October 14th

Reminder - this Saturday is the seminar up at Collier High School from 8:00 a.m. - 10:00 a.m. if you miss it you will be missing A LOT. We are going to head back to the gym after to set-up boot camp for those interested... boot camp will start at 11:00 a.m.

Collier High School
160 Conover Rd
Wickatunk NJ 07765

Women day 25, wed oct 14

women day 24, tues oct 13

Men day 24, Tuesday October 13th

Finally back from Philly after a very long but productive weekend at the Russian Kettlebell Certification. The good news is I was told that I am being promoted to Senior instructor (a position held by less than 10 people out of over 5000+ certified RKCs literally around the world). I feel honored to be recognized because the RKC is a high-speed group and standing out is anything but easy. Nevertheless, back to business:

Low carb day

Protein:
2 containers chicken
1 container Cod

Carb:
1 container sweet potato

Fats:
23 almonds
1 serving almond butter
1 serving extra virgin olive oil on salad
1 serving coconut oil on chicken

Fruit:
pineapple

Men, Day 23 Monday October 12th

Men, Day 22 Sunday October 11th

Please post menus below

women day 23, mon oct 12

Women day 22, Sun Oct 11th

Good morning. Three weeks in already. Can you believe it? You are all doing so well. Don't get discourage by what the scale says. For some of you that haven't lost weight I can see that your bodies are changing. I see tightening and more muscle tone. If you do what we are asking you will start to see big changes. Keep a positive attitude. It is so important to your success.

women day 21, sat oct 10th

Hey everyone! Welcome to the weekend. You are doing awesome. Please get your weights to me. Remember any questions or concerns you can email me directly.

Bootcamp and Kettlebell classes are still on at their regular times this weekend. Steve and I will be running them. I know, there is noone like Tom but we can try. I intend on shaving my head for the bootcamp class so you wont miss him too much.

Men Day 21, Saturday October 10th

Please post menus for Saturday below.... need to go to bed now and leave by 5:00 a.m.; that's why this is up now

Men, Day 20 Friday October 9th...

post menus below:

Women day 20, Frid Oct 9th

Wow! Almost three weeks already. You guys are doing great. Make sure you email me your weight on the morning of your cheat meal.

Men Day 19, Thursday October 9th

I will not be around Friday, Saturday or Sunday because I have to help instruct the Russian Kettlebell cert in Philly this weekend; however, all classes are still on. Also, My ability to blog will be limited to how often I can get to a computer so be patient.... if you need something answered right away just text me at 732-580-7238

Finally, (men and women) if you are changing anything that is RXed on phase 2 then you are WRONG... please don't do that. You must eat everything I am asking you to eat, several of you have been skipping fruit or a carb etc. If you want to mess up your metabolism then feel free to do so, or you can trust me like I said from the start and do it right. I don't care if you are gaining or losing weight, this is a system and it must be followed exactly in order to have the effect AT THE END!

Low Carb Day

Protein
1 container chicken
1 container bison
1 container cod
1 scoop Harmonized Protein / Greens First

Carbs
2 slices Ezekiel

Fat
1 serving almonds
2 servings pumpkin seeds
1 serving almonds

Fruit
1 serving pineapple

women day 19, thurs oct 8th

Men Day 18, Wednesday October 7th

REMINDER: October 17th seminar will be at 8:00 a.m. at Collier High School (about 10 minutes north on rt. 79 from Fit for Life). I will give exact directions via e-mail as the date gets closer. I can't urge you strongly enough to attend. If you are doing this program it is FREE to you and if you miss it you will be missing out on a lot. This is a 1 time shot for me to offer well above and beyond what I do in phases 1-4 in this program so please take advantage of being there.

Workouts for the day:
Squat work out in the a.m.
Kettlbebell class tonight at 7:30 p.m.

High Carb day

Protein:
2 containers chicken
1 container cod
1 scoop harmonized protein

Carbs:
2 slices Ezekiel
1 container sweet potatoes

Fats:
2 servings cashews
1 serving almond butter

Fruit:
1 banana
1 serving pineapple

Veggies:
Large salad for lunch

women day 18, wed oct. 7

Men, day 17 October 6th

Low carb day

Protein:
1 container chicken
1 container bison
1 container shrimp
1 scoop Harmonized Protein

Carbs:
2 slices of Ezekiel

Fats:
2 servings pumpkin seeds
1 serving Almond butter
1 serving extra virgin olive oil

Fruit:
Pineapple

Women day 17, Tue Oct 6

Good morning! Hope everyone had a nice weekend. You're doing terrific. Let me know how you are feeling with carb cycling.

women day 16, Mon Oct 5th

Men, Day 16 Monday October 5th

Low carb day

Protein:
2 containers chicken
1 container bison
1 scoop Harmonized Protein with Greens First

Carbs:
2 slices Ezekiel

Fats:
2 servings cashews
1 serving almond butter
1 serving extra virgin olive oil on salad

Fruit:
1 banana

Veggies:
Large spinach salad

women day 15, sunday oct 5th

I will start posting my meals tomorrow as per your requests. Also, i will include my workouts. I am so glad that you were all able to make it this morning. It is important to the success of this program.

Men Day 15, Sunday October 4th

Phase 2 meeting today @ 7:30 a.m.
Low carb day today
Kettlebell class will be @ 10 a.m. so bring your game faces

Protein
1 bison
1 chicken
1 shrimp

Carb
2 slices Ezekiel

Fats
1 serving almond butter
1 serving pumpkin seeds
1 serving extra virgin olive oil
1 serving walnuts

Fruit
1 banana

Veggies
large salad for lunch

Men Day 14, October 3rd

Reminder - Phase 2 meeting TOMORROW at 7:30 a.m.

Protein
Sashimi
1 container of bison
1 container of chicken
1 scoop Harmonized Protein and Greens First

Carbs
2 slices Ezekiel
1 container sweet potato

Fats
1 serving pumpkin seeds
1 serving walnuts
2 servings almond butter

Fruit
Banana
apple

Women day 14, Sat Oct 3

Wow! It's been 2 weeks already. You guys are really doing great. It's not so hard, right? Tonight you will probably be having your cheat meal so hopefully you weighed yourself this morning. Please, email me your weight. Jody

Men Day 13, October 2nd

Reminder, phase 2 meeting Sunday at 7:30 a.m.

Protein:
1 container bison
1 container chicken
1.5 scoops Harmonized Protein
1 bag turkey jerky

Carbs:
1 container brown rice
2 slices Ezekiel

Fats:
Pumpkin seeds
almond butter
walnuts

Fruit:
banana
mango

Women day 13, Fri Oct. 2

Good morning. Welcome to the weekend! Keep up the great work. Remember to weigh yourself first thing in the morning on your cheat meal day.

Men Day 12, Thursday October 1st

Reminder, phase 2 meeting Sunday @ 7:30 a.m.

Protein:
2 chicken containers
3 poached eggs
1.5 scoops Harmonized Protein
1 package turkey jerky

Carbs
2 slices Ezekiel
1 brown rice container

Fats
1 serving almond butter
1 serving walnuts
2 pumpkin seeds

Fruit
2 bananas