Friday

Breakfast
Coffee
Oatmeal

16 almonds
diet coke

Lunch
Taco Bell - Steak Taquitos
Taco
Apple pie

Snack
Doughnut from Walmart

Dinner
1 plate of Chinese
Diet Coke

Ok - Life sucked that day and I just went down hill with everything.

No WORKOUT!

Thursday

Breakfast
Coffee 2 cups ff cream
Grapefruit 82 cal 0 fat 20g carb 2 protein

Snack
water 16 0z
Whole egg
16 almonds

Lunch
Tea
Smartone Chicken Enchilado 310 cal 8g fat 45g carb 14g protein
Sm salad w/ ff itlain dressing

Snack
Whole Egg
Water

Dinner
3 slices of Pizza hut pizza
15 jelly beans

Snack
bar
No Work out

Eat and Burn 100 Calories

Eat and Burn 100 Calories

Posted by Joy Bauer, M.S., R.D., C.D.N. on Mon, Mar 26, 2007, 3:49 pm PDT

These days, 100-calorie snacks are all the rage. They make us more accountable for what we're eating, they're convenient and tasty and, of course, make great lunchbox stuffers for kids. Buy them prepackaged or enjoy some of the following 100-calorie best bites.

• 6-8 oz non-fat flavored, yogurt
• Part-skim string cheese
• Large apple or pear
• 1 cup blueberries or raspberries
• ½ cantaloupe
• Frozen banana
• 1 cup whole grain cereal
• 2 plums
• 1 grapefruit
• 12 raw almonds
• ½ cup cottage cheese topped with 1 tablespoon of wheat germ
• 4 cups lite popcorn
• 2 whole grain crackers and small slice low-fat cheese
• 3 clementines
• ½ apple + 1 teaspoon peanut butter

Burn 100-calories, with one of the following activities:

Everyday activities:
• Washing Dishes - 28 minutes
• Gardening - 20 minutes
• Light House Cleaning - 18 minutes
• Playing tag with kids - 22 minutes
• Exploring the Zoo for 30 minutes
• Window Shopping for 30 minutes

Planned Exercise:
• Walking 3.5 mph pace - 20 minutes
• Jumping Rope - 8 minutes
• Elliptical Machine - 9 minutes

Running:
• 5 mph pace - 10 minutes
• 6 mph pace - 8 minutes

Wednesday

Breakfast
Oatmeal
Coffee 2 cups

Snack
2 muffins
Diet Dr. Pepper

Lunch
Sm salad (chesse, turkey, 3 cucumbers, croutons)
ff italian dressing
Lean pocket
Diet green tea

Snack
Yougart 100 cal 0g fat 20g carb 5g protein
Water

Dinner
Brat (bad)
Sun Chips (bad)
Carrots
Diet Dr. Pepper

Sanck
Almonds
Water

Worked out - Lower Body, ABs 1 hour

Tuesday

Breakfast
Oatmeal
Coffee 30 cal

Snack
Yougart 100 Cal 0g fat 20g carb 5g protein
Diet Dr. Pepper

Lunch
Salad 100 cal
FF italian dressing 30 cal
Tuna Noodle - Smart ones 250 cal 4.5g fat 37g carb 14g Protein
2 Sm banana muffin
Tea

Snack
100 cal Lorna Doone Shortbread cookies 100 cal 3g fat 16g carb 1g protein
Water 16 oz.

Dinner
Italian Sub Sandwich from Leonas
5 or 6 chips
pickle spear
Diet Dr. Pepper
Water

Worked out - 35 min on precore

Just want to cry!

It's Monday and I have had a long three weeks. So I back to the grind stone with new goals set. I weigh176 and I have 44% body fat. The body fat floors me. When I read that I could not believe. So I begin again.

Breakfast
Coffee w/ ff cream 30cal
Yougart Bar 140 cal 3.5g fat 26g Carb 2g protein

Snack
Diet Coke
100 cal Pack Carrot cake 100 cal 3g fat 19g carb 2g protien

Lunch
Subway Grilled chicken salad 140 Cal 2.5g fat 11 carb 19 protein
Dressing Itlaina Fat free 35 cal

Snack
Yougart 100 cal 0g fat 20g carb 5g protein
water

Total So far 545 cal 9g fat 76 carb

Dinner
Spagetti
Green beans
Water

Snack
15 Almonds

Workout
Shoulders, Abs 1 hour

Pot Luck

	Pot Luck
	Oh, chicken pot pie -- we thought we'd never get to spend quality time together again. You with your crazy-fatty crust and gooey, creamy innards. Us with our calorie-conscious ways. We were wrong again! One of our lovely and talented subscribers inspired us to create this super-simple CPP swap (thanks, Margaret). Don't be chicken -- check it out! Ingredients: 8 oz. raw boneless skinless chicken breast; cut into bite-sized pieces 3 cups C&W Ultimate Petite Mixed Vegetables (or any other frozen mixed vegetables) 1 can (10.75 oz.) Campbell's Condensed Soup, 98% Fat Free Cream of Celery 3 servings Pillsbury Reduced Fat Crescent Rolls (unprepared) Directions: Preheat oven to 350 degrees. Saute chicken pieces for several minutes in a pan spritzed with nonstick cooking spray, until chicken is light brown/cooked but still tender; set aside. Heat frozen veggies in microwave according to package. Mix chicken, vegetables and soup together and put in a 9" round baking dish sprayed with nonstick cooking spray. Place dish in oven and bake for about 30 minutes or until hot and bubbly (stir about halfway through). While dish is cooking, unroll 3 crescent rolls. Combine pieces together with hands to make one large ball of dough. With a rolling pin, roll dough out into a circle to cover top of dish. Add dough to the top of the dish and cook for an additional 15 - 20 minutes or until top is golden brown. Serves 4.
	Serving Size: 1/4th pie (approx. 7 oz.) Calories: 210 Fat: 6g Sodium: 800mg Carbs: 24g Fiber: 2.5g Sugars: 6g Protein: 16.5g *4 Points

Tuesday

Breakfast
Yougart 80 Cal 11 Carb
Pumpkin muffin 100 Cal

Snack
2 slices of turkey
Cheese Stick
almonds

Lunch
Turkey Brat
Chile
Cinnonmon Roll (Sm)

No Carbs for 3 days

Woowhoooo! I did it no white bread of any kind and no suger for three days. I will do this again next week.

Friday
Breakfast
Cinnonmon Roll with cream cheese frosting (Yes I am hurting)
Coffee 3 cups
Water

Thursday

Breakfast
Yougart
Apple

Snack
almonds
hard boil egg

Lunch
Stuffed Green Pepper
Salad
Cottage Cheese
Cheese Stick

Snack
Beef Jerky

Dinner
1 chicken breast

Snack
Egg cassarole

Worked out - 30 min cardio

Wednesday

Breakfast
Yougart

Snack
Cheese Stick
Handful of almonds

Lunch
talipa
salad w/ chicken
cottage cheese

Snack
Chicken

Dinner
jalopeano egg cassarole

Lower Body Work out!

Pancakes!

Blue Ribbon Batter!
	It's no secret that HG LOVES breakfast (it IS the most important meal of the day -- that's NOT a rumor). But don't think for one second we're gonna be satisfied with some lame-o boring b-fast. Nuh-uh. We want pancakes. With blueberries! STAT! Check out our simple recipe... An oat-y take on p-cakes makes 'em hearty, filling, and delicious! Ingredients: 1/3 cup regular oats (not instant or steel cut) 1/4 cup blueberries 3 tbsp. egg whites 1 tbsp. nonfat milk 1 tbsp. fat-free cottage cheese 1 tbsp. flour 2 tbsp. water pinch salt Directions: Combine all ingredients except for the blueberries and stir until well mixed. Gently fold in blueberries. In a skillet sprayed with nonstick spray, drop batter into pan to form 3 pancakes (or 1 big pancake). Once pancakes begin to look solid (about 3 minutes), gently flip (if possible, re-spritz the pan with nonstick spray as you flip 'em to prevent sticking). Cook for approximately 3 additional minutes, or until both sides are lightly browned and insides are cooked through. Now plate those suckers and enjoy. Serves 1. (Pssst...we like 'em drizzled with sugar-free maple syrup!)
	Serving Size: Entire recipe Calories: 195 Fat: 2g Sodium: 295mg Carbs: 32g Fiber: 4g Sugars: 6g Protein: 13g *3 Points

Tuesday

Well I am back on track AGAIN!

Breakfast
Yougart
handful of almonds
2 cups of coffee

Drinking water right now.

Snack
1 boiled egg

Lunch
Salad
Grilled Chicken
Cottage chesse
5 grapes

Snack
1/4 of nut bar

Dinner
Omellet made of egg beaters, mushrooms, motz. cheese.

Worked Out - 30 min hard cardio on eliptical. I was sweating!

Expo, Dreams, and Reality

It seems that when I can’t seem to see why things happen for a reason I sabotage my progress. I planned on going to the EXPO. I asked everyone to go with me and NO BODY wanted to go. Except my mom. So we planned to go. Well then about a month ago she told me with all the weather that they are getting that my mom would not be able to afford to go. (My dad owns a roofing company) I was soooooo disappointed. Actually I was devastated! I wanted to go to the BFL and the Arnold Expo so badly. So for the past three weeks I have eaten crappy and I have not been getting all my workouts in. Last week I went to the gym only one time. I finally put two and two together and realized that I was destroying a dream. I am hurting inside so let’s make it completely miserable.

I wanted to go to this expo and meet everyone, plus from my understanding that the BFL will not be held with the Arnold classic next year. I am angry, mad, frustrated, confused, sad, and disappointed. I know there is an underlining resentment there as well. My husband got to go to Dayton 500 last year, I was promised a cruise in January and we were to go to North Carolina for our first family vacation ever and all of it got ripped away because my husband was hunting illegally and tore his Achilles tendon. So for the past three months I have had to cater to him and try to do everything and remain sane. Just when you think you see light at the end of the tunnel. Bam you get hit with a train wreak.

On the flip side, I am so happy for those who are going and I will be logged on all weekend long and watch from afar. I think me just getting this out and not keeping this poison inside has helped me already. The BFL Expo will be here and gone and I will still be fat. So it is time for action to step in again and next year be at the Expo a BFL Champion winner. Make it count!

I think what is amazing here and how dumb I feel that it took me three weeks to really get to my problem and see it for what it is. I seen it, I feel it, I understand it, I have dealt with it, Now MOVE ON!

Learning!

I seem to find more and more about myself as I endeavor on this journey of losing weight. It seems that God puts things in my way so that I can actually see who I am. I read the BFL tracker daily. I don't always comment on it.

I do read tons of articles on how to succeed in every part of my life. I seem to sabotage anything good. Take for instance my losing weight. I have lost 5 pounds and have stayed there. I have not pushed myself to lose another 5 pounds. I want to, oh God do I want to. The past three weeks have been so half heartily done. I have eaten crappy and have not completed my workouts 6 days a week. I can get 3 or 4 in but never to the point. It’s like I give up in everything I do. Take for instance my work. I tell myself I am going to wear decent cloths and makeup and I still wake up late and I put on jeans because it is the easiest and fastest way. I know that to move up in this world you have push yourself. If I had to climb a ladder to reach anything I want to achieve and there is only 10 steps on this ladder. I could only get to step five. I am always looking up. Wondering why I can never get to the top. I know at work there is stuff that could be done that could push me forward but I do things at the last minute. Is it because I am comfortable. Yet I am not! I kick myself all the time because I want to be better and I want to improve. Wanting and doing are totally different I know that, but once I start I stop half way. WTF

Let me list my goals.

1) Lose 25 pounds - In a bikini this summer
2) Ripped Abs
3) In the process of this - Win 2007 BFL
4) Improve my income!
5) Work - Call other directors to acquire information on salary caps, document all job titles, and be prepared for review. SIS set schedule, Erate completed, clean up area.
6) Out with the old in the new. (I started on my closet and a few cabinets in the kitchen)
7) Keep the house, car, and myself clean.
8) Pay off my school loan
9) get out of debt
10) Become financially secure - so that I could buy what I need and WANT

I could go on and on. The secret - great movie. Tells me to create a dream board. Cut out things that you want and dream about it. I have tons of things cut out. But nothing is glued on a board. Why don't I ever finish what I start. I believe I am worth it yet my actions speack other wise. I am done reading all the self help books and I am done talking about it. I am ready to push through this half assed stuff and begin to live the life I want.

So actions that need to take place first. Work, then workout, have hubby take my pictures for BFL, and then begin on my dream board.

212 Degrees, The Extra Degree.

212 Degrees, The Extra Degree.

At 211 degrees, water is hot.

At 212 degrees, it boils.

And with boiling water comes steam.

And Steam can power a locomotive.

Raising the temperature of water by one degree means the difference between something that is simply very hot and something that generates enough force to power a machine.

The average margin of victory in the Daytona 500 and the Indy 500 in the past 10 years has been 1.54 seconds. The first place winner took home $1,278,813 in prize money, the second place winner took home $621,321 in prize money, a difference of $657,492.

Inches make a champion.

It's your life, YOU are responsible for your results it is time to turn up the heat to the next degree.

Many of life's failures are men who did not realize how close they were to success when they gave up.

TO GET WHAT WE'VE NEVER HAD, WE MUST DO WHAT WE'VE NEVER DONE.

Check out the 212 degree movie here..... http://www.212amovie.com/

Weekend Up date - Sabatoge

For the first time in two years I put on a pair of jeans and they fit. They fit good. I could zip them up easy and they are not tight. I am back into my size 12’s! Yes!

Then on Monday instead of eating right and working out. I skip my workout, I go to Krispy Kreme and had two doughnuts (1 the whole wheat doughnut and the other very fatting sour cream doughnut along with a diet coke lol). I was so sick to my stomach that I could puke. Why! Why! Why! Then later that night we went to Wal-Mart and we got Cream Horns (5 in a pack), I ate 3. I ate till I could puke again. I went to bed with my stomach hurting. This morning I woke up with my stomach hurting.

So I have learned that I can NOT eat like that any more. My body said WTF are you doing to me?

So today I am eating clean.

Breakfast

Banana (I could barely get it down)

2 cups of coffee

Cherry Pie

	Very Cherry!
	Sometimes we get a cherry craving so powerful that no amount of Sugar Free Jell-O or Sugar Free Popsicles will cure it. It's the kind of craving that can only be kicked to the curb with a slice of pie bursting with gobs of sweet & fruity cherry filling. That's why we've created our soon-to-be-famous Topless Cherry Pie. It's crazy-low in fat and calories and super-high in fiber. Woohoo! And sure the pie is topless, but you should feel free to enjoy it while wearing your favorite blouse. Ingredients: 2 cups Fiber One bran cereal 3 tbsp. light whipped butter 2 tbsp. Egg Beaters, Original 1 tbsp. cornstarch 1 20-oz. can no-sugar-added cherry pie filling (like the ones by Comstock and Lucky Leaf)** 8 servings (16 tbsp.) Fat Free Reddi-wip Directions: Preheat oven to 350 degrees. In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Melt butter in the microwave for 20 seconds. Combine crumbs with melted butter and Egg Beaters and stir until well mixed. In an oven-safe pie dish sprayed lightly with nonstick spray, evenly distribute mixture, using your hands or a flat utensil to firmly press & form the crust. Press it into the edges and up along the sides of the dish. Bake crust in oven for 10 minutes, then remove and allow to cool. In a medium-sized nonstick pot, combine cornstarch with cherry filling. Heat stovetop at medium heat, stirring often. Once cherry mixture begins to bubble, lower heat and continue to stir for 3 minutes. Remove from heat and allow to cool for several minutes. Evenly spoon cherry mixture into piecrust and allow pie to cool and set in the fridge for several hours before cutting and serving. Before serving, top each sli ce with a dollop of fat-free whipped topping. Serves 8!
	Serving Size: 1 slice; 1/8th of pie Calories: 90 Fat: 2.5g Sodium: 105mg Carbs: 21.5g Fiber: 7g Sugars: 4g Protein: 1.5g *1 Point!

Formula to losing weight from BFL Tracker

In general (and this varies depending on weight, diet, salt intake, and water intake):

Week 1-2: 5-10lb water drop. Especially in people at 27%+ body fat.

Sustainable afterwards: 0.3-0.8lb week, though some people can get two 1.2.

If you achieve 5-6lb per month (month after month) you are doing good. Some people do more, others do less.

The initial water weight drop has to do with changes in your diet. You'll probably have a lower salt intake so you'll drop water weight. If you ate more before starting BFL, you'll excreting what you ate prior to beginning. If you were a big "pop drinker", and you taper off... that can also case a water weight drop.

A physical pound of fat cells takes approximately 3000 calories to reduce. (They don't really go away, but they'll deflate into an expended, non-energy retaining state that doesn't take up hardly any space).

Most HIIT workouts (Aerobics or weight) burn about 250-350cal. They come out the same because you to intense workouts with aerobics, but only for 20 minutes. With weights, you are less intense, but it lasts twice as long... so it comes out about the same.

Across six days, that's approximately 1500 (at 250/workout) to 2100 (at 350/workout) of calories burned directly through exercise. With HIIT aerobics, your heart rate will remain higher a while after you finish... so you'll probably burn another 300-600 across the week in the hours following your workouts.

On top of that, you'll drop your caloric intake by about 100-200 calories per day below what you'd normally consume (you'll hardly miss them), and reduce the amount of carbs and fat. That will give you about another 1200 calories of loss.

Off set this by the 3000-4500 calories you are likely to eat on your free day... (You might laugh... but lot's of folks do it!), and you'll net a loss of about 2000-2500 calories per week.

Using the 3000cal per pound rule... that gives us the 0.4-0.8 weight loss per week. It's sustainable and real weight loss.

Of course... you'll also have +/- 3lbs of water weight fluctuations at any point within a day... so you really want to look at the overall trend of your weight (if you look at weight at all).

If you were to keep an eye on the moving average of your weight (Last 7 days divided by 7 -- taken at the same time every day -- completely naked to offset the weight of clothes).... you should see a general drop.

"Moving Averages" are the same type of analysis used to monitor stock markets. It's a statistical way to even out the peaks and valleys of volatile data.

For "Scale Hounds", I'd recommend weighing yourself naked, in the morning after you go to the bathroom and before you eat. That's probably your lowest-weighing point of every day.... because you'll have gotten up 3-4 times to go to the bathroom and won't have eaten for about 8 hours. It's the best "Feel good" scale moment of the day.

BFL Breakdown

In 84 days of BFL you will complete... 36 HIIT sessions 18 Upper Body Workouts 18 Lower Body Workouts 72 clean eating days 12 free days