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)

Friday, April 8, 2011

Day 15

Checkout this delicious dinner that Alicia and I had two nights ago. It is grilled chicken tenders, asparagus with olive oil and sauteed sweet onions.....perfectly balanced and YUMMY!

Remember the weekend is almost here and you should all be planning how you are going to get around obstacles. Continue to post and continue to do your best, that is all I ask.

*post meals, times, calories, # of carbs, fat and protein along with percentages

Continue taking the MNS E, C or 3 packets as directed

Morning - Take MNS Vitamins Packet as directed on an empty stomach as soon as you wake up 30 minutes before breakfast.

Take one or two packets as directed with breakfast/lunch

Take MNS Vitamin Packet as directed on an empty stomach 30 minutes before lunch

*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.
*this is much better than missing a meal, continue to use as breakfast if it helps or at times when it is too hard to get a meal

*Spark - in the morning in place of coffee and/or before exercise

*Catalyst - 3 capsules 10-15 minutes before exercise AND anytime you are on an empty stomach for a long period of time - good to have first thing in the morning with probiotic - up to 9 pills per day

Trust in the Lord with all your heart, and lean not on your own understanding. In all your ways acknowledge Him and He shall direct your paths.
-Proverbs 3:5,6

Lauren said...
I'm doing it to learn to eat healthy and to challenge myself!


  1. Charlie,

    Quick question: I'm going to a concert tonight w/my sis-n-law and we're going to eat at Cheddar's before...I was thinking I should just order the Chicken Breast w/broccoli and carrots and tell them I want it cooked w/no butter & salt. Does this sound good or do you have a healthier suggestion of what to eat there?

  2. Breakfast:2 eggs, tomatoes, onions, and an orange (276)

    Snack: banana and 1/2 avocado (266)

    Lunch: 2 chicken tenders and a sweet potato (323)

    Snack: banana and 24 almonds (268)

    Dinner: Salmon, Onions, Garlic, 8 stalks of Asparagus. (348)

    Pre-Workout: Orange (52)

    Post Workout: Shake (220)

    Fat: 28% Protein: 32% Carbs 40%

  3. Breakfast-shake 220
    Snack-apple and banana-177
    lunch-chef salad w/balsamic vinegar and olive oil-375
    snack-peanuts 163
    dinner-steamed king crab legs (from grocery) and shrimp, corn on the cob and salad-625
    total-1560 P-36%, C-27%, F-37% more carbs-would a piece of bread do it?

  4. Breakfast: 3 eggs (1 yolk) cooked in spray olive oil, Spark, half a piece whole wheat bread- 210

    Snack: 3 strawberries, 5 blackberries, 10 pineapple chunks, 2 TBS Almond Butter- 245

    Lunch: Baby Spinach Salad w/ 1/2 Chicken Breast, 1/4 avocado, 5 green olives, 5 cucumber slices -165

    Snack: MRS & Spark-265

    Dinner: Cheddar's Lemon Pepper Chicken Breast w/ Broccoli and baby carrots and a couple bites of rice-Probably around 450??

    Total Calories:1335 (Goal 1300-1350)
    Percentages for the day:
    -Protein: 27%
    -Carbs: 42%
    -Fat: 31%

  5. breakfast: 1/2 red bell pepper, 1/2 avocado, 2 eggs scrambled. 5 blackberries (292)
    lunch: 2 chicken tenders, carrots, 5 almonds, strawberry, 4 blackberries (399)
    snack: spring mix salad & cherry tomatoes(21.75)
    dinner: 3 chicken tenders, 1/4 avocado, 1/2 or less onion sauteed, 1/4 red bell pepper (323)
    late evening snack: shake & vodka :) (360)

    total: 1357 goal: 1450

    P: 24%
    C: 31%
    F: 44%

    Charlie, I up'ed my fat after last week because I was struggling to get my cals in. Now it seems like my fat percentage is way off but I feel like without that I'm going to end up off on my calorie goal. What can I change? Other than the fact that I desparately need to go grocery shopping and get more veggies & less fruit in my day.

  6. Feedback is up for yesterday, day 14, you can go read the comments.

  7. Kandis - I am so sorry I did not get back to you before you went to cheddars, you did great. I always order an "off the menu dish" called "skinny chicken". It is just like the "lemon pepper chicken" but it comes with steamed veggies and a potato, I tell them no potato and no seasoning/no butter on the chicken and the veggies. They usually put butter on their chicken and salmon and veggies so you have to tell them NO.

    *Did you go to the Mercy Me concert? If you did I'm jealous, my wife and I found out about it but it it was too late. I hope it was fun!

  8. Mia - no, it is ok to be low in carbs, protein and fats is what your body likes. Start aiming to balance out the "amount" of calories you are eating at your meals, for example, today you had a 220 calories breakfast, a 375 calorie lunch and a 625 calorie dinner. You should have 400-450 at meals and 200-250 at snacks.

  9. Kandis - not a bad day at all, with that size meal at a restaurant the right thing to do is eat half of it. Since your lunch was really low it made your day work out. You are doing great.

  10. Learn - first, I have to ask, did you mix the vodka in the shake? Haha...just kidding, i'm sure you didn't.

    As for calories and fat, yes, lower your fruit and up your vegetables. BUT more importantly, get more protein.

  11. Breakfast: Apple with almond butter, 7 almonds(300)
    snack: advocare meal replacement shake(220)
    lunch: 10 raw carrots, 1/4 cup blueberries, 5 almonds(90)
    snack: small banana, 10 almonds(170)
    dinner: 1 baked tilapia fillet, baby tomatoes and avocado on top, baked cauliflower and yellow onion, 1/2 cup brown rice (366)
    Total: 1,146 Goal: 1,570

  12. breakfast - shake, banana (325)
    snack - HB egg, berries (155_)
    lunch - 2 eggs + egg beaters, tomatoes,(195)
    Snack - SF popsicle, SF pudding, 1/2 grapefruit (155)
    Dinner - asparagus, goat cheese, beets, mushrooms, lettuce (422) maybe.....
    Drank more water today
    1252 (probably more) out of 1500
    P - 23% F - 37 % C - 39 %

  13. Really good post. but most impotent human body .so you can use valuesea product definitely good result.