To all my people who have supported me and this extreme fitness class, I have to start by saying thank you and I appreciate you putting up with me. I think its important that I explain to you what we will be doing and exactly what Change 3 with T means. There are 3 areas we will target this year to hopefully improve your overall fitness and lifestyle. Body, I believe everyone comes to the gym to change that body. I see many good bodies in the Plex, we want to have GREAT Healthy Bodies. Next is your mind, you have to get your mind right and focused on changing that body, "you ever heard if you don't mind, it don't matter". Finally, the meal plan, yes I said it, is also very important to each of us. You are what you eat. We have mentioned the meal plan and now its time to get it poppin.
Somebody add this up for me: Take your Body + M2 (Mind & Meals) + T = you being BM2 or Big Troy favorite word when the workout gets hard.
Big Shout out to my people.
Carl(where u @) Wally Sharon Chantell Erma Toya Big Troy Nephew KRIS and Phill Tay Wanda
Karen Preacher Angel Angela Lisa-Lisa Big "C" "Sheka" "CG" "SS" Tank Tommy Richie Stephen Joel My boy J Shonda Arkansas(Where u @) Noreen Melissa Jessica and Triple D TIM
*If I failed to mention your name, sometimes I get what you call CRS, I will make sure I get you next time, please holler at me and let me know. Everybody is special to T.
WE GONE FIGHT together to get it right and tight.
Yall hit me up and let me know what's really popping and how we are going to that next level.
BombSquad Beauties
10 comments:
T check this site out!
Are you starting a diet but still scratching your head at the grocery store when trying to choose healthy foods? Print this grocery list for use on your next trip to the grocery store.
By: Stella Juarez
Are you starting a diet but still scratching your head at the grocery store when trying to choose healthy foods? Print this grocery list for use on your next trip to the grocery store.
Proteins - Learn More
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%) - Learn More
Protein Powder - Learn More
Egg Whites or Eggs - Learn More
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Complex Carbs - Learn More
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)
Fibrous Carbs - Learn More
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery
Other Produce & Fruits - Learn More
Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
Lemons or Limes
Healthy Fats - Learn More
Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil - Learn More
Dairy & Eggs
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Beverages
Bottled Water
Diet Soda
Crystal Light
Condiments & Misc.
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
Other Items to Purchase
(Fill in the blank)
______________________________
______________________________
______________________________
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Find out how many grams of protein, carbs and fat are in the foods you eat, along with the full vitamin and mineral profile in over 6,200 products, CLICK HERE!
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Hey everybody, I tried the oatmeal around 7AM. It was good, but I was hungry by 10AM. What are some good midday protien options to keep me energized until I finish seeing patients in the morning?
Wanda I usually eat a snack around that time a Granola bar (kashi) The kashi bar has
7 g of protein.
Also if you want more protein Smores pure protein bar has 19g of protein. It was like a meal when I ate it. I like it too.
I've been starting my day off (8AM) with alot of of water. I eat instant oatmeal around 10 AM to carry me over through a lunch (12PM) workout. I follow that up with a regular chicken and rice meal lunch or a protein shake. Are these decent practices or should I start the day with a light meal, drink water, and eat before working out at lunch?
@Darren- Your schedule is similar to mine, I start around 8am also. I usually start with my oatmeal or other healthy breakfast choice at 7:30 - 8. Then I have a snack, usually a granola bar (kashi) which has 7g of protein in it around 10. Next I eat my lunch at 12:30 - 1. My next snack around 4:30 and I'm ready for the gym workout at 5:45. Finally, dinner is shortly after I get out of the gym. I plan to have it around 7, but I'm usually late because of training. I hope this helps you out. I haven't posted our healthy snacks and lunch yet, but hopefully we will be ready for that next week. We are trying to take this slow and really learn healthy alternatives and actually practice them daily.
Also let me know how many meals and snacks you are getting in daily as well as the caloric intake. thanks for the comment Darren, I hope it helps you get to that greatness thats inside of you. T
I am going to get the Kashi bars today. I will let you know how they work!
The Dannon Greek yogurt has 12gm of protien per serving. the individual of Strawberry has 120 calories and 0 fat
Now that's what's up Wanda, I'm going to pick some up today. I will use that as my snack in morning. You are on it. We are going to get this meal plan together and make a positive change in our lifestyle. Good work yesterday, I'm proud of you and there's nothing you can do about it.
Remember T only during normal business hours.
Almonds are a packed full of protein and they curb that hunger attack. Sam's has almonds covered in cocoa powder, which is heart healthy, and they are wonderful! Remember though, you can only have 24 at a time for a snack.
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