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 1, 2011

Day 8 - Cleanse Phase

Here is what I do to make sure I have protein to get me through the day, I grill 3 chicken breasts and put them in a tupperware and take them with me in the morning.

It's Friday!! You have made it this far so do not give in now, no matter what. I am sure that 9 out of 10 of you will come to a point today or this evening where you will consider cheating.....DON'T!!

I am so proud of this group, it seems like this cleanse is easy for all of you and I am loving the posting with the calories! Let's remember we have two more days after today, stay on track and get in that protein.

Morning - Take ProBiotic pills on an empty stomach 30 minutes before breakfast and......FIBER DRINK IS BACK with breakfast! Remember to mix/stir just before drinking it and immediately after drink 10-12 oz of water.

*Herbal Cleanse is done but if you forgot to take it on days 1-7 then continue to have it in the evening until it is out.

*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.

“Those who think they have no time for healthy eating, will sooner or later have to find time for illness.”
– Edward Stanley

Jason said...
I am doing this program to lose weight, keep it off by making better eating habits


  1. Feedback is up for yesterday, some of you need to post answers...

  2. Breakfast- Meal replacement, fiber drink, 1 banana(385)...I think I should have left the banana out.
    Mid morning snack- 2oz avocado,3oz black berries(118.68)
    Lunch- 2oz Squash and zuccini,6 cherry tomatoes, 5oz turkey(207.25)
    Mid day snack- 1/2c cantelope,11 almonds(138)
    Dinner- Meal replacement(220)
    Total-1069, again I am shy my goal but only by 51 cals so I am getting better about eating what I should to reach it. Everyone in the office did our week 1 weigh in and we all did great, I lost 5 pounds!

  3. Fiber drink
    Breakfast-1/2 cup oatmeal and an apple-232
    snack-meal replacement-220 (I'm really starting to like those blended with ice!)
    Lunch- 2 baked chicken tenders and a salad-356
    snack-meal replacement -220
    dinner-3 chicken tenders and salad-312
    Baking all that chicken Sunday worked out well. Thanks, Charlie

  4. Breakfast - Spark, 1 cup berries, 1 egg, 1/4 c sweet potato (212)
    Snack - Shake (220)
    Lunch - chicken, onions,carrots, bell peppers, 1/2 grapefruit (190)
    Snack - carrots, 2 T. almond butter, 10 cashews, 1/2 grapefruit (333)
    Dinner – Thai Beef salad, onions, lettuce (176) probably higher….
    Snack – ¼ c almonds (220)
    Total - 1310 out of 1500

  5. Breakfast: 3 eggs, 1/2 Avocado, tomatoes (390)

    Snack: orange and shake(265)

    Lunch: Salmon with onions and garlic, 1/2 avocado, carrots (480)

    Snack: banana, peanut butter (150)

    Dinner: 4 Chicken Tenders, Sweet Potato (560)

    Snack: 1 Chicken Tender (115)

    Total: 1960 Goal: If I weigh 160 and I worked out today what should my goal be?

  6. Breakfast: 1/4 oatmeal, 1/2 cup milk, 2 large strawberries, 1/2 scoop whey, 12 pecans (280)
    Snack: cantaloupe and pecans (160)
    Lunch: 5oz ground turkey with pinto beans, and rotel with 1/4 avocado and kiwi (330)
    Snack: meal replacement shake (220)
    Dinner: 4oz shrimp, broccoli and 1/4 cup brown rice and .5 oz almonds (350)
    Total 1350
    Goal 1500

  7. Breakfast:Fiber Drink, 2 eggs cooked in Organic Spray Olive Oil, Spark- 270
    Snack: Orange, Blackberries, Almond Butter-210
    Lunch: Chicken Breast cooked in olive oil,steamed green beans with onion, spark-300
    Snack:Banana, Raspberries, Almond Butter-300
    Pre-Workout: Meal Replacement Shake, Spark, Catalyst- 265
    Post-Workout(Dinner): Lettuce & Spinach Salad w/ Chicken Breast, vinegar and 5 green olives...I know these have sodium so I rinsed them first:)-205
    Total Calories:1550
    Goal: 1350+300(for working out)=1650

    Charlie, is what I ate after working out okay? If not, what do you recommend?

  8. breakfast: 2 scrambled eggs w/ cherry tomatoes & 1/2 avacado (356.5)
    lunch: raw red pepper, 8 blackberries, banana, 1/2 orange & 2 tbsp. almond butter (509.5)
    dinner: 3 chicken tenders, baby spinach salad w/ cherry tomatoes & sweet potato (345)

    total: 1204 goal: 1450

    I realize I didn't do a good job of eating well today (missed both snacks! yikes!) but I started at a new job and was getting trained so I just couldn't take a break to grab a bite.

    Also, is almond butter really that many calories? livestrong said I racked up 250 cal. from that alone (2 tbsp.)

  9. Breakfast- shake and 10 grapes (244)

    Snack- 3 hard boiled eggs, 12 carrots, apple (333)

    lunch- 8 oz chicken, half an avocado, half a red bell pepper (420)

    dinner- 12 oz chicken, half a sweet potato (350)

    Shake- (220)

    Total- 1567 Goal- 2000

    Charlie- I am struggling to meet my calorie intake. I realize today I missed my snack after lunch, but that usually consists of almonds, carrots, and grapes. This would still leave me under my goal. which is up right about 2000. I would say just drink more shakes but that is to expensive. Your advice is appreciated!

  10. breakfast: Spark and apple with almond butter((341)
    snack: 10 almonds(85)
    lunch: 4 strawberries, 1/4 cup blueberries, 3 oz baked salmon with spring mix(228)
    snack: 5 baby carrots, 2 tbsp almond butter(260)
    dinner: 1 tilapia fillet, sweet potato(203)
    Total: 1117 Goal:1570
    Definitely realize my dinner needed some more veggies!

  11. Breakfast: shake (220)
    Snack: 5 whole carrots (125)
    Lunch: 2 chicken breasts with lettuce (331)
    Snack: fruit salad with almond butter (280)
    Dinner: 1.5 chicken breasts, carrots, onions, zucchini (294)

    total: 1,250 goal: 1,240

  12. Breakfast - 5 eggs (2 yolks) and oatmeal with blueberries (390)
    Snack - shake and almonds (390)
    Lunch - sirloin and baby spinach salad with balsamic (303)
    Snack - shake and cashews (563)
    Dinner - Sirloin, sweet potato and seasonal veggies (500)
    Total - 2251; Goal - ~2000

  13. Elizabeth - congrats on the weight loss! I saw your post on facebook, keep it up and you will see even better results. With breakfast, try half of a banana. Keep aiming to eat your goal calories!

  14. Mia - your calories are too low, the food looks good but too low. Breakfast needs protein, add 4 eggs (2 yolks). Aim for 300-400 calories at meals and about 250 at snacks.

  15. Kathy - yea, I would have to guess that Thai beef was higher....and also not cleanse friendly due to marination. Good job though, I see your effort to get protein.

  16. Eric - I would say between 1900-2100 would be a good goal when you workout. Your food looks good, try not to eat over 500 calories at one meal.

  17. Maria - morning snack could have used aanother 150 calories to make your day right. Also, you are better off eating vegetables instead of those pinto beans and rotel (think abs!)

  18. Kandis - great job, I LIKE IT! Next goal - getting some protein in your snacks.

  19. Lauren - yep, almond butter is that many calories. That's why I tell everyone to eat lots of vegetables, lean protein and moderate amounts of healthy fats (which is what almond butter is). If you would have drank a meal replacement shake mid morning and mid afternoon you would have been perfect. If you do not have any order them here -

    Also, lunch was too high ain calories and had no protein, aim for 300-400 calories per meal. And 200-250 calories per snack.

  20. Zach - if you would have added an afternoon shake or meal that would have helped. Also, when you have a shake like that for breakfast, keep the fruit and add about 15 cashews or almonds to that. Also, 12 oz of chicken is too much at one meal, 8 oz is good. That dinner could have used some healthy fats (like avocado) and vegetables.

  21. Zach - a great alternative for you to a shake would be 2-3 hard boiled eggs and a piece of fruit or veggies, like a banana or a cup of baby carrots.

  22. Michelle - yea, and morning snack was low. Lunch could have handled 5-6 oz of salmon instead of 3 oz as well.

  23. Callie - I will take that, this next meeting we will address balancing meals with protein which will help you.

  24. Will - I would have cut the number of cashews you had in the afternoon in half and you would have had a perfect day.

  25. I have been posting my meals, but I can't see them, can someone please tell me if I am doing something wrong. Friday was very difficult for me, confession: I ate 3 bites of potatoe salad, and a couple bites of chips with caso over my aunts house in moderation but I don't think those items are apart of the cleanse, it was really good, but I will do better and work hard to stay focused. On the up side of things, I have lost 6 lbs already and family members are starting to notice, a trimmer me. So I am motivated to stay with this and keep moving forward.

  26. Today For Breakfast: Just water
    Lunch: grilled chicken, alvacodo
    snack: Banana
    Dinner:Baked chicken breast, sliced tomatoes, broccoli, rice

    Total Calories: 1261