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).

6:45am-25 min. on treadmill @ 3.5, onto Joey Atlas Ab Crunches, next my Total Gym Cross-Body Pullover Crunch(incline 3 to exhaust),next 3 exercises 2 sets of 12 reps--Overhead Press(incline 4),Prone Bicep Curl(incline 4),Front Deltoid Raise(incline 2),(2 sets of 24)Overhead Triceps Extention. 7:45am-small apple w/2TB. natural peanut butter & lg. decaf w/ FF 1/2&1/2(300 cal.)--8:15am 1/3c. All Bran w/skim milk & 1/2 scoop protein powder, lg.decaf(220 cal.)--10am X-lg. decaf(90 cal.)--11:30am 2 Whole Wheat Pancakes w/ 1/4c. pineapple & SF syrup, 2 lg. decaf(320 cal.)--Didn't realize until the a

I just read the motivation of day & I have to say that I have a problem with setting goals. Just about everytime I set a goal I sabotage before I get there-or-just after getting there. Don't get me wrong I do accomplish much, but I must have some mental block with goal setting. Sooooo, I guess I'll just stay in today. My goal is to continue to eat reasonably well through-out the rest of today. I guess I'm just alittle down today.

Well...I went on my Christian retreat & gained 7 lbs. in 3 days. Anyway, just couldn't quite get back into the swing of things to the degree that I was. But I'm back--I didn't quit! Today I started the treadmill @ 7am--25 min.@3.5,then onto my totalgym(2 sets of 12 for all 6 exerc..)Joey Atlas Ab Crunches,Arm Pull-Over(incline 4),Chest Press(incline 3),Cable Abdominal Crunch(incline 6-till exhaust),Static Triceps Press Down(incline3),Preacher Curl(incline3)8am small apple w/2TB. natural peanut butter,decaf coffee w/ FF 1/2&1/2(calories 300)--10am c.oatmeal w/1/4 scoop protein powder,2decaf(calories-220)--1130am decaf w/2 flavored creamers(?calories-120),1pm 1st celery stalk then tuna melt made with light wheat bread,I can't believe it's not butter spray,light mayo,mustard,onion,celery& 2 slices FF cheese(calories-300)I will finish later.

Blogging really does help me stay on track. I'm leaving to serve on Team for a Christian Retreat called the "Emmaus Walk", & it's not something I can really plan ahead for. However I am taking a veggie tray into the kitchen for myself for healthy snacks instead of sugary. My weight today is 158.2. My measurements have been the same for awhile. Just basting in the 10% body fat loss I achieved from May to July. So far this year I have lost 20 lbs. It is difficult to lose the scale mentality, but the inch loss has surly helped with that. For awhile I was exercising abit much, so I decreased considerable.

I'm able to blog today & tomorrow & then not until Mon.. I will be making Meal Plans later today. M1 small apple w/ 1 TB. natural peanut butter-15 min.-1/2c. oatmeal w/1/2scoop protein powder,3 cups decaf coffee w/FF1/2&1/2(cal.350) M2 Whole wheat pancakes w/ 1/2 scoop protein powder,I can't believe spray & SF syrup,3 cups decaf coffee w/ FF 1/2&1/2(cal.375) M3 celery w/ FF cream cheese,tuna salad on 9 grain bread(cal.300) That's all I know so far today. Cardio-20 min.

I haven't blogged in over a week due to taking care of my dad. I didn't have the opportunity to plan meals like I would have liked to & ate out alot. Sooo needless to say I spilt some milk, but haven't lost the cow. I did do 1/2 of my work-outs. This week I need to do my workouts early in the week. I will be serving on team Thurs. thru Sun. on a women's Christian retreat. Anyway, This is my work-out for today. 40 min. treadmill @ 3.5, onto my totalgym (3 sets of 12 reps-this is the first week I increased one set)--Lateral Lunge(incline2)--Hamstring Curl(incline 2)--Seated Cross Cable Row(incline 3)--Seated Row with Ham string Stretch(incline 5)--Squats each leg to fatigue(40 each @ incline 4)--Prone Biceps Curls(incline4)--Preacher curl(incline 3) High Carb Day--Meal#1 apple w/ 2 TB.

I am sooo glad to be taking care of my health now. I almost scared this cold off already.(naturally) U see, longevity runs in my family. My grammie will be 107 next month!!! I took a break from all exercises for Sat. & Sun.. This week I stayed the same weight, but that's okay. I didn't meet my goal of -1 1/4 lbs.,but I didn't gain. Will start right back with my cardio & totalgym tomorrow morning. Meal#1 1/2c FF vanilla Dannon light& fit yogurt w/1TB. wheatgerm,1/4c All Bran, 1/4c. Kashi Go Lean Crunch & 1/2 banana (I forgot to put 1/2 scoop of protein powder in, so thats only 11 grams. Is that enough on a High Carb.

I'm alittle stuffy with a cold, but caught it right away with vitamin C and herbs,sooo I jumped right on my treadmill this morning & did 40 min. @ incline of 10% & speed of 3.0. Followed with my totalgym workout of 2 sets of 12 for Incline Bicep Curls(@incline 4),Reverse Grip Seated Forearm Bicep Curls(3),Parallel Grip Lat Pull-Down(6),Prone Reverse Fly(3),Hip Adduction(5),Leg Thrust(5)---Meal#1 1/2c. Kashi Go Lean Crunch w/ 1/3c. All Bran &1/2 scoop protein powder w/ skim milk(250 cal.)--Meal#2 rice cake w/ natural peanut butter & SF jam(25 cal.)--Meal#3 1c.veggie bean soup w/ leftover salad from last nite(350 cal.)--3 Lg decaf coffee(180 cal.)--Meal#4 Not sure yet--so far so good!!

I've been busy taking care of my dad, because he seriously hurt his back and can't walk right now. Yesterday was his 76th birthday soo we celebrated with cake, but I'm right back on track today. I have been doing my workouts & cardio faithfully. My meals for today were:Meal#1 1/2c. oatmeal w/protein freeze(200 cal.)--Meal#2 Rice cake & 2TB. soy nuts(160 cal.)+3 lg. decaf coffee 180 cal.)--Meal#3 Bk. Cod w/ lemon,corn,lima beans & spinach 460 cal.)--Meal#4 & 5 HUGH Salad w/ iceberg&romaine lettuce,spinach,tomato,LF feta cheese,onion,carrots,broccoli,egg,soy nuts,wheat germ & LF SF dressing(300 cal.) SNACKS--SF pudding w/protein powder & 2 SF popsickles+ 2 lg.

My goal is 1&1/4 Lbs. a week. Sooo, Posting on this blog is really helping me to stay on track with my "Meal Plan", because I do not want to eat unhealthy if I'm posting it to everyone. So Thank-You!! for helping me to stay accountable. I have no problem with motivation for my exercises. In January this year I started Dr Franks-Weight-Loss God's Way @ 177 Lbs.. Then I joined GHF @ the end of March. In total I have lost weight slooow, but never struggled with up & down with my weight. I have lost 20 & 1/2Lbs. so far with an increase of 1/2 inch in chest, & a loss of 4 inches off of my waist, 4 inches off my hips, & 4 inches off each thigh.

It took my 6 months to lose 10 lbs., but I did it & it's off for good. I was working-out so much, I knew if I didn't quit it would change. I changed from working-out 1 1/2 hrs 6 days to 45 min. work-out 3 days a week & 1 hr cardio 4 days a week. Also, I found I had to increase my calories by 200 a day. I wasn't getting enough before. Gosh, I stayed the same weight for 13 weeks. However with the 10 lbs. I lost 2 inches in my waist, hips and thigh!!! Today I have a busy schedule, so eatting only 4 meals alittle larger. Meal#1 1c. oatmeal w/protein freeze(cal.250) 3 lg. decaf coffee(cal.18

I have set my workout plans & goals for October in motion this morning & did 25 min. on my treadmill @ 10% incline w/ speed 3.0 & followed with my totalgym (all exercises @ 2 sets w/ 12 reps.)Incline Bicep Curl,Reverse Grip Seated Bicep Curls,Parallel Grip Lat Pull-Down,Prone Reverse Fly,Hip Adduction & Leg Thrust---Meal#1 rice cake w/ natural PB&J-(cal. 250)--Meal#2 Whole Grain Pancakes w/protein powder, I can't believe spray butter & SF syrup-(cal.250)--Meal#3 brown rice W/onion,garlic,chicken & peas-(cal.320)& 3 lg. decaf coffee-(cal.180)=1000 CALORIES so far, will finish this later.----Back again, Meal#4 Broiled Flounder w/lemon,salad w/ 1&1/2 TBS.

20 min. on treadmill @ 10% incline & speed of 3.0--TotalGym did 5 exerc.@ incline 3, 2 sets of 15 reps.-Incline Chest Press-Decline Chest Fly-Incline Biceps Curl-Reverse Grip Preacher Curl-Reverse Grip Triceps Press Down--Meal#1 1/2c.Lite-N-Fit yogurt,banana,TBL wheat-germ,1/4c. All-Bran & 1/4c.Go-Lean Crunch(cal.300)-Meal#2 1/4 pancake w/ 2 TEASP. apple topping & 3 lg. decaf(cal.500)-Meal#3 lettuce w/ 1/2c. cottage cheese,fresh fruit & 1/2 apple muffin & 3 lg. decaf(cal.600)-Meal#4 salad,zucchini,tomato,onion,hard boiled egg,1 TBL soy nuts & balsamic vinegar w/ 1 slice cheese pizza(cal.250)-Meal#5 bowl mixed veggies & protein freeze(cal.200) TOTAL CALORIES=1850 This is usually the day I get carried away, soo I think this is pretty reasonable.

My exerc. I'm faithful with. I switched up this morning w/ Meal#1 first,Kashi Go Lean 1/2c w/ 1/2c. skim milk & 2 lg. decaf w/ FF 1/2 & 1/2(cal.230) waited 1&1/2 hrs. & did 25 min. on treadmill @ 10%incline @3.0 followed with my TotalGym 4 exerc. 2 sets @15 reps of Parallel Grip Lat Pull-Down(incline 6), Prone Reverse Fly(incline 3), Hip Adduction(incline 5), Leg Thrust(incline 5), THEN Meal#2 1/2c. oatmeal w/ protein freeze & 2 lg. decaf(cal. 370)--of course I am drinking m,y water & did flexibility inbetween exerc. also-- PLANNED AHEAD Meal #3 tuna sandw. w/ onion, tom.,celery,lite mayo & FF cheese on 7 grain diet bread(cal.275) Meal#4 Going out/meat & 2 veg.(cal.300)+2lg.

1. 45 min. on treadmill & 30 min. strength training, followed by 1/3c. All Bran Buds w/ 1/3c skim milk w/ 1/2 scoop of protein powder. Have preplanned my lunchbox for today & off to work I go w/ calm determination!

1. Exercises- strength A. Joey Atlas Ab Crunches 2 sets of 15 each leg w/ cat stretch B.(ALL 2 sets of 15 reps) Arm Pull-Over C. Chest Press (All exercises followed by proper stretch exercises inbetween each one) D. Cable Abdominal Crunch E. Static Triceps Press Down F. Preacher Curl (Above done on TotalGym) 2. Cardio 40 minutes on treadmill @ 3.5 3. Meal Plan Meal#1 1/2c. Special K+ w/ 1/2c. skim milk(cal. 115) Meal#2 Egg White Omelette w/spinach, onion & FF cheese. Also, home fries cooked in olive oil(cal.300) Meal#3 Spinach leaves, 1/2c. cottage cheese & 1/2c. blk. beans(cal. 225) Decaf Coffees w/ FF 1/2 & 1/2(cal.