I am very busy working 12 hour days. Making lots of money, but still keeping a balance with my work-outs & Meal Plans. I have been doing excellent, never missing a work-out & increased all of my exercises 1 incline on my TotalGym!! I have consistently done my boring treadmill routine for 20 to 30 min. a day, 6 days a week @ 3.0 with 10% incline. And I have really impressed myself with staying on my prepared Meal Plans ;-)!! All is well...enjoying reading all the new blogs I have missed! So glad to see everyone continuing on!! Till next time, Cindy

I know my weakness is on week-ends when I waitress & am around food, sooo I planned my meals ahead of time & took a couple of hours to prepare all my food for the next 5 days. I'm really excited about it, because that was the area I fell short on before. Dr Frank calls it, "Having the enemy work for you!"---GREG, This is for you! I cooked up 8 chicken breasts & 8 servings of brown rice with chicken broth,peas,onions & garlic(divided into individual servings & froze some)--also i made one of GHF recipes Spinach & Vegetable Salad(That is to be my last meal of the day & snacks--didn't have enough powder to make Protein Freeze(so that's a next week item)--I made a couple of servings of tuna fish with onion,celery,FF mayo & mustard--Also 2 servings of oatmeal with protein powder--several egg whites--chopped up bite size veggies,celery,broccoli,etc.

Today I increased the levels on my exercises on my Total Gym. Seated Row with Hamstring Stretch(level 6--15-15-15)--Squats(level 5 one leg at a time--3 sets 15 each)--Prone Biceps Curl(level 5--12-7-10)--Preacher Curl(level 4--9-8-7)--Seated Cross Cable Row(level 4--15-15-15)--Hamstring Curl(level 4--12,then level 3--10&10)--Lateral Lunge(level 3--15-15-15)--followed with 20 min. on treadmill @ 4.0--Meal#1(7:30am)-- 1/2 apple w/1TB. natural peanut butter 15 minutes before 1/2c. oats & 1/4c. All Bran w/1/2 scoop protein powder & 3/4c. skim milk--Meal#2(12:30pm-I know to much time in between, bu

6am Now that I finished editing yesterdays blog, I can start this morning off right. If u liked yesterdays quote I have a new one today. "Life changes take place when u change how u think!"--6:15am 1/2 apple with 1 TB. natural peanut butter, 2 decaf with FF 1/2&1/2=150 cal.--6:30am treadmill for 30 min. @ 4.0, followed by another 15 min. @ 3.5 with 15% incline. Well...I may not have done step aerobics YET this week, however this is a definite improvement. In fact I'm planning on doing alittle more cardio this afternoon. I did it twice yesterday also. I am determined to finish this year with some serious fat loss!! So double cardio makes for double showers, but I SEE it as washing fat away!!--8am 1/2c.

6am Started with Joyce Meyer-A spiritually mature person forgives themselves for yesterdays mistakes & presses on toward the goal!-1/2 apple with 1&1/2Tb. natural peanut butter & decaf with 2 Tb. FF 1/2&1/2= 180 calories--6:30am 30 minutes on treadmill @ 3.5- lots of water with lemon juice, break with decaf= 30 calories--7:30am Joey Atlas Ab Crunch(45 each leg),total gym XL Incline Chest Press (incline 3 15-15-12),intertwined with Decline Chest Fly (incline 3 15-15-15),Ran out of time-Will finish posting later, off to work- Cardio Pull (incline 6 100), Incline Abdominal Crunch (incline 6 100), Lateral Shoulder Raise (incline 2 15-15-15) intertwined with Reverse Fly (15-12-15), Lateral Triceps Extention (incline 2-each arm-10-8-10),Reverse Grip Triceps Press Down (incline 3 15-15-15)--8:30am 1/2 Serving oatmeal with 1/2 scoop protein powder, decaf= 150 cal.--12:30pm additional 30 min.

8:30am 1/2c. Dannon Light-n-Fit yogurt(9 gr. sugar), 1/2c. Kashi Go Lean, 2 pear halves & 1 TB. wheatgerm, 1/2c. pear juice, 2 decaf with FF 1/2&1/2= 375 cal.--10am 30 min. on treadmill @3.5--11:30 serving of Chicken noodle soup, banana & 2 decaf= 250 cal.--3pm celery with FF cream cheese,1/2c. FF cottage cheese with pineapple, 2 decaf= 275 cal.--SNACK rice cake with peanut butter & SF jam= 250 cal.--6pm Ham, potato & green beans= 250 cal. Be back later.

I seem to have a problem with ending my week as strongly as I start it. Hopefully this week I will learn from last weeks mistakes. 7:30am (I took the easy route this morning.) 20 min. on treadmill @ 3.0 10% incline, followed by total gym XL Reverse Grip Seated Biceps Curl (incline 3 11-6-8), Incline Biceps Curl (incline 3 15-15-15), Parallel Grip Lat Pull-Down (incline 6 15-15-15), Squats (incline 6 15 each leg & incline 4 30 each leg), Prone Reverse Fly (incline 3 15-15-15), Hip Adduction intertwined with Leg Thrust (incline 5 15-15-15 each leg)--Meal 1- 9am 2 poached eggs & rice cake, decaf= 220 cal.--Meal 2- 11:30am apple,rice cake & celery with 3 TB.

I have a very busy day, but an unplanned meal day. I know how to eat so we'll see at the end of the day. Taking a break from exercises today & Sun., but will resume on Mon.. Meal 1(I made large cuz will not be eating until much later.) 1 1/4c. Shredded wheat n' bran with small banana,1/2 scoop protein powder & 1.2c. skim milk, 2 decaf= 390 cal.. Julia, is my thinking correct with my starting approach? LATER

HIGH CARB DAY 8am lg. banana,decaf & Joyce= mental & spiritual preparation along with 125 calories 9am 45(each leg) Joey Atlas Ab Crunches onto total gym XL Arm Pull-Over(incline 3)15-12-15, Chest Press(incline 3)15-15-15, Cable Abdominal Crunch(incline 5) 60, Cross-Body pullover Crunch(incline 3) 45, Front Deltoid Raise(incline 2) 15-15-15, Overhead Press (incline 4) 15-13-15, Static Triceps Press Down(incline 3) 50, Overhead Triceps Extention(incline 1) 60, then instead of same ol treadmill routine I attempted to do a beginners step aerobic which was suppose to be 20 min., but what looked so easy took me some time to start to learn.

6:30am 20 min. on treadmill @ 3.0 incline 10%, onto finish-up yesterdays total gym XL work-out. Seated Row with Hamstring Stretch incline 5 15-15-15, intertwined Hamstring Curl with Lateral Lunge incline 3 each 15-15-15--7:45am Meal 1- 1/2 apple with TB. natural peanut butter(15 min. later),3/4c. Kashi Go Lean,1/2c. skim milk,2 decaf with FF 1/2 & 1/2=Counting calories works for me soooo 300 cal.. Off to teach my Ladies Bible Study 9 to 11.--Meal 2- bed of spinach leaves, 1/2c. FF cottage cheese, crumbled rice cake on top with squirt of SF syrup, 2 decaf= 200 cal.. Off to new job, caretaker of elderly woman 12 to 3.--Snack(Meal 3)- ricecake with 1 TB.

Wow! A busy day, starting @ 6am with Joyce Meyer, decaf w/FF 1/2 & 1/2, 1/2 apple w/ TB. natural peanut butter= 150 cal.. On to 1 hr of devotions, followed with 20 min. on treadmill @ 3.0 W/ 10% incline, then total gym XL--Preacher Curl incline 3 15-15-15--Prone Biceps Curl incline 4 12-8-10--Seated Cross Cable Row incline 3 15-15-15. Had to cut work-out short to get ready for my job interview. (Will pick back up tomorrow & complete it.)--Meal 1- 3/4c. Special K + protein w/1/2c. skim milk & 2 decaf= 175 cal.(Julia, do u think it matters if I had breakfast about 2 hrs. after the apple today?- Does that lose the effect?-- I GOT THE JOB!!(& I start tomorrow!)- How awesome is that?!--Meal 2 & 3- Broiled Talapia, salad w/tomato,cucumbers w/ lite dressing ( I forgot my starchy carb., so I added a small amount of croutons to salad.),spinach & pickled beets,2 decaf= 400 cal.--Meal 4- celery w/FF cream cheese, decaf & protein freeze=200 cal.--TOTAL CALORIES=825 I didn't do that on purpose.

Well..this is unusual for me, but blogging @ the end of my day is just as effective. I did 20 min. on my treadmill 3.0 @ 10% incline (& I believe next week I'm going to do some different cardio- such as aerobics.)--Meal 1- rice cake w/2 TB natural peanut butter & SF jam & 2 decaf w/ FF 1/2 & 1/2= 280 cal.--Meal 2- Protein shake w/2 strawberries & small banana = rice cake= 310 cal.--Meal 3- 1/2 grilled cheese on lite Whole wheat w/ 2 slices FF cheese & I can't believe it's not butter, 1/2c. FF cottage cheese on bed of spinach leaves= 220 cal.--Meal 4- Ham, green beans & salad w/ tomato,onion,carrots,green pepper w/ 2 TB italian dressing, 2lg.

This week-end i read pages of the blogs & found it to be encouraging & intimidating, but I decided to keep my focus on the things that are inspiring! My goal for Dec. is to end this year @ where my best progress has been. I backslide @ the end of Oct. for over 3 weeks. I'm not crying over spilled milk, nor am I looking backwards. I just want no excuses & an achievable accomplishment. This is my easy day so I got a late start, but however I did my work-out & treadmill. Total Gym XL Work-out Incline Chest Press (incline 3) 15-12-10 Decline Chest Fly (incline 3) 15-15-15 Cardio Pull (incline 6) 50 Incline Abdominal Crunch (incline 6) 50 (Joey Atlas) Ab Crunch 3 sets of 15 each leg Lateral Shoulder Raise (incline 2) 15-15-15 Reverse Fly (incline 2) 15-15-15 Lateral Triceps Extention(incline 2) 12-10-8 (3 sets each arm) Reverse Grip Triceps Press Down (incline 3) 15-12-10 Followed with 20 min.

I'm setting a new goal to finish out the year with!! It's extremely important to me to finish this year well!!! Consistency & follow-thru have been something that I've been working on this year. Sooo,this has been a year that I haven't gotten stuck & quit. For 2 years I felt like I was on the treadmill of life. Not any more!!! I haven't progressed as much as I would have liked to, but none the less I have progressed & keep taking those baby steps!! Thanks to Dr. Frank Smoot I have progressed mentally, & tore down some serious self sabotaging & replaced it with a healthy self-image etc.!! So therefore, the progress that I have made is permanent!! Sure hope everyone had an awesome Thanksgiving w/o over-eatting!! I didn't over eat, but had a 1/2 piece of pumpkin pie & 1/2 apple @ the end of the day.

8am Of course Joyce Meyer w/2 cups of decaff w/FF 1/2&1/2 & 1/2 apple w/ 1 TB. natural peanut butter(175 cal.)--9am GOOD WORK-OUT on total gym Joey Atlas Ab Crunches(3 sets of 12 none stop)-all ab exerc. same way,Cable Abdominal Crunch(incline 5),Cross-Body Pullover Crunch,All the rest I did 3 sets of 12(? should I be doing more on the 2nd & 3rd sets?),Arm Pull-Over(incline 4),Chest Press(incline 3),Front Deltoid Raise(incline 2),Overhead Press-Tricep exerc. 3 sets of 24,Static Triceps Press Down(incline 3) & Overhead Triceps Extention(incline 1)--10am 1/2c Honeynut Oats, 1/4c. All Bran,1/2 scoop protein powder & 1/2c.

I don't know if I got the job or not, sooo I applied for another one yesterday afternoon & this morning!! Keep on keeping on. 8am Watched Joyce 1st w/ decaf(15 cal.)--did treadmill @ 3.5 for 45 min.--10am egg white omelet w/potato,onion,broccoli,FF cheese,1 slice lite Whole wheat toast w/SF jam & 2 decaf(425 cal.)--1pm bowl Chicken rice soup,1/4 c. FF cottage cheese W/ sprinkle wheat germ & SF syrup & decaf(275 cal.)--3pm rice cake w/ 2TB. natural peanut butter & jam(250 cal.)--6pm 2 stalks celery w/ FF cream cheese, FF Cheeseburger(80/20)no bread & peas(400 cal.)--9pm celery w/FF cream cheese & SF pudding w/protein powder(250 cal.)--TOTAL CALORIES=1615 Today I splurged w/ coffee w/ heaping tsp.

I noticed an e-mail from Kim Lyons this morning, but didn't have the opportunity to read it yet. I'm considering the "Fast Track" in Jan.. HAPPY THANKSGIVING! to everyone, I sure have plenty to be grateful for! Started my morning at 8 with JOYCE MEYER(She's my Spiritual Momma if u know what I mean!) & a Lg decaf w/FF 1/2&1/2(15 cal.),20 min. on Treadmill(3.0 @ 10% incline) @ 8:30am,on to Total Gym w/ 3 sets of 12 reps Seated Row with Hamstring Stretch(incline 5)-Squats 36 each leg(incline 4)-Prone Biceps Curl(incline 4)-(All others incline 3)-Seated Cross Cable Row-Hamstring Curl-Lateral Lunge& Preacher Curl--10am Oatmeal w/ scoop protein powder & decaf(265 cal.)--Now I'm off for a job interview!--NOON Dunkin Donuts decaf & egg white W/ veggies & cheddar flat(? 400 cal.)--3pm celery w/ 2 TB.

8am 3/4c. Special K+ protein w/1/2c. skim milk & small banana,2LG.decaf w/ FF 1/2&1/2(320 cal.)--10am 12g fiber bar & small Protein Shake w/ 2 strawberries,decaf(300 cal.)--NOON total gym 4 exerc. 2 sets of 12 reps,Cardio Pull(incline 5),Incline,Lateral Shoulder Raise(incline 2),Reverse Fly(incline 2),Joey Atlas Ab Crunch,Incline Ab Crunch(incline 6-till exhaust),& Lateral Triceps Extention(incline 1-24 each arm).That's so far today, will finish this when I get home from work. Planning on 2pm 1/2c. FF cottage cheese w/TB SF jam,2 celery stalks & rice cake w/ natural peanut butter(250 cal.)

7:30am small apple w/ 2TB. natural peanut butter & decaf w/ FF 1/2&1/2(300 cal.)--8:00am 2 poach eggs on slice of lite wheat toast,& decaf(220 cal.)--10:30am 1/2 fiber bar & thin slice banana nut bread,decaf(275 cal.)--12:30pm cottage cheese,cole slaw,& limas&corn(300 cal.)--4:15pm total gym 5 exercises 2 sets of 12 reps on incline 3(each arm)Reverse Grip Triceps Press Down,Incline Chest Press,Decline Chest Fly,Incline Biceps Curl,Reverse Grip Seated Biceps Curl--5:00pm 20 min. on treadmill @ 3.5--6:00pm salad W/ lettuce,spinach leaves,2TB soynuts, 1TB wheat germ,tomatoes,onion & hard boiled

7:30am-20 min. on treadmill @ 3.5--8:30am--1c.Wheatn'Bran w/1/2c. skim milk,1/2 scoop protein powder & small banana,2 lg. decaf w/ FF 1/2&1/2(455 cal.)--DOES ANYONE COUNT CALORIES OTHER THEN ME?--I have a change in routine today & will be doing my work-out in the evening because I'm off to do 2 hours of yard-work.(Figure that's good exercise too!-Besides it's PAY!) Be back later.--1pm egg white omelet w/spinach,broccoli,onion,mushrooms & swiss chesse,home fries w/onions,single slice of wheat bread & decaf coffee(700 cal.)--5pm tomato veggie soup & broccoli & potatoes w/ FF cheese,decaf(300 cal.)--8pm rice cake w/natural peanut butter & SF jam,decaf(250 cal.)(& of course I have 10 glasses of water w/ lemon during the day)--TOTAL CALORIES=1705 I guess I'll see if my calorie intake is to high @ the end of the week.--7pm total gym all 4 exercises 2 sets of 12 reps,Parallel Grip Lat Pull-Down(incline 6),Prone Reverse Fly(incline 3),Hip Adduction(incline5) & Leg Thrust(incline 5).