Yoga Workshop this Saturday

Power Yoga Workshop

When: Saturday, May 21st

Time: 11am - 1pm

Where: 3200 Longmire in College Station

Who: Individuals looking for increased flexibility, endurance, clear mind and sculpted body

The following ailments will be addressed: backaches, shoulder pain, neck pain, stiff joints, limited range of motion and more.

How much: $35

Click Here to sign up or email me to reserve your spot (limited to the first 20 sign ups)

Tuesday, April 5, 2011

Day 12 - Keep it Healthy

Here is something i made yesterday that is YUMMY and cleanse friendly. First, cook 1 pound of lean ground sirloin (90/10) and 4 zucchini's and 4 squashes with 1 tomato in a pan. I marinated my meat with onion powder, garlic, pepper and pepper.

Then, mix it together and GRUB!

We have our 3rd meeting tonight at 7pm. We will talk about the "Zone" and how to balance your day. You will learn about calories per gram of fat, protein and carbohydrate. Lots of info, see you at 7pm!

Remember you are still eating cleanse friendly today.

*Be sure to post your meals with total calories and your total calories for the day

*take MNS vitamins as directed

*Spark - in the morning in place of coffee and/or before exercise (and/or mid afternoon for energy)

*Catalyst - 3 capsules mid morning and mid afternoon (also before working out)

*Meal Replacement Shake - drink in place of a meal (try and eat 4-5 meals per day), you may also drink in place of breakfast.

"There is no substitute for hard work."
-Thomas Alva Edison

Halley said...
My main reason for doing the program is to lose weight and feel better energy wise. 95% of the time I go non-stop and let's face it..the Starbucks doesn't get me very far.
My goal is to finish the program without cheating (with the exception of Saturday and Sunday - I'm running a race this weekend and there's a few things I will be eating that don't go with the cleanse part - I hope that's okay. I plan on going an extra two days to make up for the loss) and to hold my fellow challengers accountable.


  1. Breakfast: Oatmeal,hard boiled egg, banana, water, and spark.
    Lunch: Baked Potatoe, frozen strawberries, pento beans, water and spark.
    Dinner: Baked chicken, sliced tomatoes, rice, hard boiled egg, tea and water.

    Approximately 1850 calories

  2. April 4, 2011
    I had fried chicken, mashed potatoes and 4 chocolate chip cookies with a glass of pepsi, and after I ate it I felt so, so, so bolted but it taste so good :-)

  3. Feedback is up for yesterday, see you all at the meeting tonight!

  4. Breakfast- Meal replacement(220 cals,41%P,16%fat,41%carbs) I need to add something to balance out carbs and fat)
    Snack- 2oz grapes, 2oz blackberries, 11 pecans(102cals, 60%f, 7%p, 31%c)
    Lunch- 2oz ground turkey, 3oz spinach, 2 oz cauliflower (128cals, 40%p, 30%f, 30%c)
    Snack- 8 alomnds(57 cals, 20%p, 15%c, 66%f)
    Dinner- Meal Replacement, salad with 2oz turkey. (331 cals, 44%p, 24%f, 32%c)
    Total- 37%p,29%f,34%c, so pretty 40,30,30
    Now I know what I should add/cut out on my snack. My actual meals are not bad, but this break down shows I need to work on my snacks!

  5. Breakfast - 2 eggs, bell peppers, 1 cup berries(204)
    Snack - carrots, almond butter (217)
    Lunch - turkey patty, spaghetti squash, salad, avocado, tomato, pineapple (452)
    Snack - 1/4 cashews
    Dinner 4 oz ahi tuna, cabbage slaw with ginger dressing (211)
    Snack - 2 FF hot chocolate (40)
    1516 out of 1500 WAY to high on fats!!!54% ; (

  6. O.K. Charlie,
    Another learning day-you saying no pasta and seeing the breakdown on My Plate-wow pasta will only be a special occasion thing here on out. I ate it, but then went and bought a spagetti squash that I'm going to cook when I get off here. If I don't like it I'll mix my remaining meat with zuchini and yellow squash.
    Breakfast-scrambled egg, 2 pieces turkey bacon and an apple (good numbers!) 351 P-19 C-21 F-20
    Snack-Meal replacement 220 P-24 C-24 F-3
    Lunch-chicken, salad, spark 390 P-27 C-12 F-11
    Snack-missed-on appt's
    Dinner-1/5 box pasta and meat sauce, salad
    527 P-20 C-86 F-62
    Totals 1633 P-92 C-148 F106

  7. Breakfast : 1/4 cup Quaker oatmeal, 2 cup strawberries, .5oz pecans, scoop whey (405)
    Snack: hard boiled egg and kiwi (120)
    Lunch: 2.5oz tuna, 1/4 avocado, boiled egg, tomato, 20 baby carrots, 1cup grapes ( 387)
    Snack: turkey lunch meat 3oz and 1/4 avocado (150) meant to add carrots to this but forgot
    Dinner: Charlie surprise--made ground turkey with one yellow squash, one zucchini and one bell pepper, added tomato sauce and 2 cups cantaloupe and 1/2 avocado. Ate 1/3 of skillet (390)
    Goal: 1560
    35:35:30---will do more veggies/fruit tomorrow. A banana would have made my day work out right.

  8. breakfast: banana, tbsp. almond butter (206)
    snack: apple, hard boiled egg (150)
    lunch: sauteed onion, 2 chicken tenders, a little zuchinni & squash (252)
    snack: shake (220)
    dinner: salmon, zuchinni, onion, squash, small salad, olive oil & vinegar dressing (about 400)
    snack: shake (220)


  9. oops...

    total: 1,448 goal: 1,450

  10. Breakfast- Apple with 2 tbsp almond butter, fiber shake(295)
    snack-10 almonds and spark(195)
    lunch-1/2 chicken breast, grilled bell pepper and jalapeno, 7 baby carrots, 1/4 cup blueberries(205)
    snack- 10 almonds(85)
    dinner-1/2 filet of salmon, grilled vegetables, spring mix with 4 baby tomoatoes(415)
    Total- 1,415 Goal-1,570

  11. Breakfast: MRS & Spark- 265

    Snack: Apple & Almond butter-270

    Lunch: Salad w/ Chicken Breast, Cucumber, olives, and baby carrots-225

    Snack:Pineapple, cashews, Blackberries- 215

    Dinner: Grilled Flounder, 1/4 Sweet Potato, broccoli, peas- 300

    Total: 1275
    Goal 1350
    *I know, I forgot the protein in my snacks...and probably ate too much fruit today too!

  12. Long and stressful day - I didn't eat quite enough. Although tomorrow will be no less stressful, I'm going to try and make tomorrow much better.

    Breakfast - meal replacement (220)
    Real breakfast - 2 eggs, celery (180)
    Linner - sauteed chicken/asparagus, fruit salad (407)
    Snack - almonds (170)
    Another snack - celery with almond butter (240)

    Total - 1217
    Goal - 1530
    Breakdown (not horrible I guess): Protein - 28.32%, Fat - 38.81%, Carbs - 32.87%
    ^^tomorrow I need to switch carbs and fat!

  13. Breakfast: Banana (105) (generally my on the go meal for my 8 am)

    Early Snack: 2 eggs, 8 strawberries, Spark (230) (When I'm actually home between classes)

    Lunch: 2 slices of fresh ham w/ fresh pineapple salsa (306)

    Snack: 20 snow peas (56)

    2nd Snack: 20 grapes + 1/4c almonds (196)

    Dinner: 2 eggs over brown rice & 1/2 small avocado (346)

    Snack: 1/2 green apple w/ 1 tbsp almond butter (120)

    Total Calories: 1359, Goal: 1450

  14. *Cleanse day 2 for me:

    Breakfast: Meal Replacement Shake, Fiber Drink, 4 Strawberries (305)

    Snack: Cup of Grapes, 1/4 cup almonds (327)
    -eaten about 4 hours after breakfast so I ate more than was hard to manage time and take my food with me to class :/

    Lunch: 5oz chicken breast, 2 cups spinach, 1 hard-boiled egg, 1oz raw carrots (240)

    Snack: 2oz Raw Diced Pears, 10 almonds (91)
    -this was only about two hours before dinner so I didn't eat very much

    Dinner: I'm going to call it my Turkey, Rice, and Veggie cleanse meal. (lean ground turkey, bell pepper, tomato, squash, zucchini, brown rice all wrapped up in a lettuce leaf)..very yummy!!!

    I have a food scale and measured out all of the ingredients and then put 1/2 cup of the "mixture" in a lettuce scoop to make a wrap. I don't know the exact amount of each item but I just calculated it assuming that I got an equal portion of everything. calories for dinner (270)
    -probably could have eaten another portion

    Total: 1278
    Goal: 1600

    I know I don't have to do this yet day ended up being exactly 30%Fat 40%Carbs 30%protein - Whoop!

  15. Breakfast: shake (220)
    Snack: fruit with almond butter (280)
    Lunch: 1.5 chicken breasts with carrots (285)
    Pre-workout Snack: fruit with almond butter (280)
    Dinner: 1.5 chicken breasts with carrots, lettuce, and half a sweet potato (371)

    Total: 1,436 Goal: 1,220

  16. Slept in a little bit today which through me off a little

    Late Breakfast: 3 eggs, 1 Chicken Tender, spinach, onions (360)

    Lunch: Salmon cooked in Pineapple Juice Concentrate with onions and cinnamon, with 1/4 of an avocado (420)

    Snack: 1/4 Avocado and a banana (180)

    Dinner: 4 chicken tenders and a sweet potato (400)

    Pre-Workout: Orange (45)

    Post-Workout: Shake (220)

    Total: 1625 Goal: 1900

    I sat down and charted out all of the stuff I normally eat on excel and I realized I've been a little off because of serving sizes. Not too far off though. The next 12 days will be a lot more accurate.

    Also, is it alright for me to use Pineapple Juice Concentrate for cooking? The ingredients in it are water, pineapple juice, and ascorbic acid.

  17. Elizabeth - excellent job of tracking and calculating! It is incredibly "clear" to see what you need to do when you break it down like that. Keep it up, I am proud of you!

  18. Kathy - good on the calories but you are right, high on the fat. Cut back on the almond butter and cashews and throw in some more vegetables and protein.

  19. Mia - yes, I know, pasta is CRAZY isn't it?!
    I know you told me the "grams" of protein, fat and carbs for each meal (which is great) but I want percentages. For example, you told me that your entire day consisted of:
    Totals 1633 P-92 C-148 F106
    So I want you to tell me what percentage of the "1633 calories" came from fat, protein and carbs. Does this make sense?

  20. Maria - that is really good, percentages look good and snacks/meals look good! I am glad you tried the recipe, I bet the tomato sauce made it even better!

  21. Lauren - it looks right on with the calories, show me some percentages from here on out.

  22. Michelle - same thing for you, it looks good with the calories but show me some percentages from now on. Also, breakfast did not have protein.

  23. Kandis - it's ok, I know that when you calculate percentages it will reveal this even more.

    *I just realized that you, Lauren and Michelle will probably start doing percentages tomorrow.

  24. Alex - sorry you had a stressful day, always keep some meal replacement shakes with you to have for an emergency. Like today, it looks as if you didn't eat from that "real bfast" until dinner.....your metabolism was screaming at you, I hope you had catalyst. You could have had a shake or two, they are quick and get the job done.

  25. Christina - way to eat healthy and eat often. Remember what i said about fruit after 5pm. Also, calculating percentages from here on out will help you a lot.

  26. Halley - haha, way to go on the percentages! I like the wrap, sounds yummy :-) I know your calories were low, you could have added about 200-250 to that afternoon snack. Kepp it up!

  27. Callie - totally ok with the calories because you worked out. Calculating percentages will help you in balancing your day.

  28. Eric - excellent awareness, i am excited to see how the next 12 days look. Yes, you can cook with pinapple juice, but be sure to put it in the calories tracker and make sure the meal still balances out.