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.
Friday, April 23, 2010
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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