Week 2

Hello again my people who desire to change your body, mind and meals.  Last week was another great week of working out, plus we have started to modify what we put into our bodies.  I know you all are thinking about this change as evidenced by your dedication to the workouts and your posts on the blog about your meal plans.  I'm excited that we are working on this plan together and we can all change and enhance our lives. 

This week we will continue to focus on our meal plan.  There are some breakfast meals posted and I'm sure we will update your choices as well as add some healthy snacks.  

I want you all to remember to balance your meal plan.  Balance and Frequency in your plan.  You will probably have to prepare your meals in advance.  Remember we are only doing breakfast and a snack for this week to help you out and gradually build to our daily meal plan.  Please don't stress out about this plan, we have time to work out the rough spots, plus its your plan and you can make it work for you and your change. 
Example: 
Breakfast    -  7:00-8:00     400 - 500 cal
Snack             9:00 - 10     100 - 200 cal
Lunch             12 - 1:00     300 - 400 cal
Snack             3:00 - 4:00   100 - 200 cal
Dinner             6:00 - 7:00   300 - 400 cal

Healthy Snacks 100 - 200 cal
Apple and 1 tbsp of low fat peanut buttter  CG favorite

Fresh fruit (banana, orange, pear, grapes -----its your choice)

Yogurt (Dannon Greek strawberry has 12g of protein 0 fat)  Shout out to Wanda

Granola bar (Kashi bar are great, Honey almond flax has 7g or protein)  T preference
Granola bar pay attention to the sugar, fat and protein content. 

Small salad low fat dressing

popcorn or rice cakes

celery with peanut butter

Quick tuna (in water) salad with crackers.  You can also use chicken
 mash tuna with low fat mayo (1/4 cup) and pickle relish (1 tbsp) you can add 1 egg white if you choose too  

Protein shake ( watch the sugar and fat)

These are just a few suggestions for the week, of course if you find something that you like and it will help us change, please post it for everyone. 

Last week we had some great workouts and I really like the effort and energy you guys are putting into the workouts.  I'm trying to make the workouts challenging, but fun and interesting. 

This week's workout
Monday  -      Cardio and core training                                   Heavy Bags need gloves
Tuesday -       Back and Biceps / cardio
Wednesday - Chest and Triceps Core /cardio                        Heavy Bags need gloves
Thursday -     Legs and shoulders /cardio
Saturday -     Total Body workout and cardio  Core               Heavy Bags need gloves

Our strength training will be 40 minutes and we will move into cardio for 20 minutes.  The intensity will be high and I need you all to maintain your energy level. 

You all know that I appreciate all the work that you put in at the gym and now at home with these meal plans.  Keep up the great work, it will pay off. 

BIG SHOUT OUT TO ALL MY SAINTS FANS IN THE GYM.  Make sure you keep up that enthusiam, and cheer, WHO DAT.  Where you at Big "C" and Tommy.

One last thing, Big Shout out to Toya, if you want an application to help you track your daily intake. 
myfitnesspal.com is a great application.  I have tried it and it works.  You can put anything you eat in for the day and it will track your sodium, fat, sugar, protein etc.  You will be amazed at what it does. 

Lets keep it poppin this week