Day 10 WE DID IT!!!

10 Day Fit Challengers!!!

Now, how does it feel to make it to day 10?  10 days of behaving, getting on a healthy eating schedule, healthy eating habits, regular exercise, accountability, making mistakes (perhaps weaknesses) and hopefully developing more positive thinking!??  This is IT!!  So, this is what I need! 

1)  MEASUREMENTS...Know what you have accomplished with the last 10 days' efforts!  Let's see it!!  YOU ARE ALREADY A WINNER FOR PUTTING IN THE EFFORT!!

2)  COMMENTS, THOUGHTS, FEELINGS!  How was the last 10 days for you?  Your journey helps many others who are thinking and/or willing to walk their 10 day challenge!  Your actions touch someone lives.  What can you tell yourselves to make this walk continue?  Life is LEARNING!!

3)NEW GOALS!!!!!  What is in store for the next 10 days???

Send me your answers at mdrandrews@hotmail.com or http://www.deblifestylefitness.com/

Day 8!!!

Day 8...Two days away from the 10 Day Fit Challenge Finale!!!  It's getting easier!  Right?!?!

Meal Plan:

Breakfast:

1 cup water

1/2 cup oatmeal (one serving)

1 whole apple

1/8 to 1/4 tsp. ground cinnamon*

1/2 cup oatmeal (one serving)

Pinch to 1/8 tsp. ground cloves*

Pinch to 1/8 tsp. ground ginger*

1 tsp. honey (optional)

1/2 spoon Beachbody's vanilla Whey Protein Powder

1 heaping tsp. flaxseed meal (or ground flaxseeds)*

flaxseed meal (or ground flaxseeds)*

* Season to taste.

Quarter and core the apple, leaving the skin on, then chop into small pieces. In a 2-quart microwave-safe bowl, mix all but the flaxseed meal, and make sure there are no powder clumps. Cover the bowl to prevent splattering, and microwave on high two to three minutes, depending on how soft you want the apple. Stir in the flaxseed meal and let cool two to five minutes. Serves 1.

Snack:  1 cup of Berries and handful of nuts of your choice!

Lunch:  Shakeology

Snack:  pear and 4 1 oz. slices of low-fat chedder of Colby cheese

Dinner:

4 oz. baked or broiled halibut
1 cup steamed broccoli
2 cups shredded lettuce
1/2 vinegar
1tbsp. olive oil



Activity!  45 minutes plus of walking, running, p90x, insanity, turbo fire, elliptical, bike, etc...

Contact me for comments, questions or support!!  www.deblifestylefitness.com

Day 5

You are HALF WAY THERE!!!!!!  These are the days that make a difference!!  One day at a time, focus on today, look at your goals that you have set for yourself and MAKE IT HAPPEN!!

Breakfast:

Veggie Scramble:

2 eggs with veggies of your choice!  (Peppers, onions, broccoli, spinach, avacado, you name it!)

Snack:  Celery and 1tbsp.  peanut butter or almond butter

Lunch:  Shakeology or Protein Shake

Snack:  1 cup Strawberries and almonds (10)

Dinner

Recommended by Carrie Wiatt Marinade: 8 oz. plain nonfat yogurt 4 tsp. garlic, minced 1/3 bunch fresh oregano, chopped 1 Tbsp. chopped fresh parsley 1-1/2 tsp. fresh lemon juice 1 tsp. black pepper 8 boneless, skinless chicken breast halves Topping: 6 oz. feta cheese 1 roma tomato, chopped 1/2 cup artichoke hearts, canned 1/2 cup sun-dried tomatoes, blanched and chopped 1 Tbsp. chopped fresh oregano 1 Tbsp. chopped fresh parsley In a medium bowl, whisk together the marinade ingredients. Add the chicken, turn to coat and marinate in the refrigerator for at least 1 hour and up to overnight. Preheat the grill and set the oven to 350 degrees. Mix together the topping ingredients in a large bowl. Grill the chicken, basting with marinade, 4 minutes per side or until no longer pink. Arrange the chicken on a sheet pan coated with nonstick spray and place 1 rounded tablespoon of topping on each breast. Bake for 5 to 8 minutes or until the cheese is softened. Makes 8 servings. Preparation Time: 1 hour, 15 minutes Cooking Time: 16 minutes Nutritional Information: (per serving) Calories: 218 Protein: 33 g Fiber: 1 g Carbs: 7 g Fat Total: 6 g Saturated Fat: 4 g

Water, water, water, water, water, water, water, water, water, 




Activity:


www.deblifestylefitness.com  for ideas and support!

Day 4 plan

Day 3 is over tonight and Day 4 is quickly approaching!  What is making you feel successful?  What is making you feel challenged?  Write it down.  This is a learning process and you will get to know more about yourself as you proceed!  It's a good time to WRITE!!!

Day 4 Meal Suggestions:

Breakfast:

Shakeology or Protein Shake:

Snack:

Carrots and 2 tbs. of hummus

Lunch:

Ingredients

• 3 cups spinach, fresh, chopped
• 1/4 onion, red, medium, sliced
• 2 ounces chicken, cooked and chopped
• 1/4 cup clementine oranges or other oranges
• 1 tablespoon almonds, slivered
• 2 tablespoons salad dressing, low-fat, any flavor

Dinner:

Basil Chicken Prep Time: 10 minutesTotal Time: 35 minutesCook Time: 25 minutes
Ingredients

• 2 tablespoons basil, fresh, chopped
• 1 fluid ounce chicken broth, fat-free, low-sodium
• 1 1/2 teaspoons garlic, chopped
• 2 teaspoons olive oil, extra virgin
• 1/8 teaspoon thyme, ground
• 1/8 teaspoon black pepper
• 1/8 teaspoon salt
• 6 1/2 ounces chicken breast, boneless/skinless, raw

Preparation

• Preheat oven to 425°F.
• Spray a shallow baking dish with non-stick cooking spray.
• In a food processor or blender, combine the basil leaves, broth, garlic, olive oil, thyme, pepper and salt, and process until pureed.
• Place the chicken in the baking dish and rub both sides with 1/2 of the basil mixture; set aside.
• Bake for 20 to 25 minutes, or until chicken is no longer pink inside.

Three Bean Salad Prep Time: 10 minutesTotal Time: 10 minutesCook Time: 0 minutes
Ingredients

• 1/4 cup green beans, cooked
• 1/4 cup yellow beans, cooked
• 2 tablespoons kidney beans, canned, reduced sodium
• 2 tablespoons vinegar, cider
• 1/8 teaspoon black pepper

Preparation

• Toss beans with vinegar and fresh cracked pepper. Refrigerate until ready to serve.

Dessert:
 1 cup of Blueberries with a cup of Tea!
2)  Activity for the Day!!  Dance, run, walk, pilates, yoga, weight training...Look on your 10 day list and go for it!  Make a time and stick to it!  INVITE YOUR 10 Day Fit Challenge buddy along for a workout either virtually or actually!
3)  Reward yourself with a good book, book on tape or other to increase your personal growth!
If you have any questions contact me:  www.deblifestylefitness.com

 

Approaching Day 3...of 10 Day Fit Challenge!!!

This is getting easier, isn't it!  Practice makes for easier processes.  So, meals should be a little less of an effort, especially if you went grocery shopping and left out the temptations!!  Ask yourself what were your downfalls before.  If it is foods you can't help but eat...DON'T BUY THEM!!  If it is eating out of depression or boredom, list and practice other behaviors that might take your mind and your mouth off of those trigger foods!

Meals Suggestions for Day 3:

Breakfast:

Cottage Cheese with berries and almonds

Snack:

Boiled egg

Lunch

Shakeology or protein shake

Snack:

turkey lettuce wraps with carrots

Dinner:

Grilled Steak with Salsa Sauce 
Prep Time: 5 minutes or less
Total Time: 20 minutes
Cook Time: 15 minutes

Ingredients

• 3 tablespoons salsa
• 2 tablespoons sour cream, reduced fat
• 1/8 teaspoon black pepper
• 1/8 teaspoon garlic powder
• 6 ounces beef, top sirloin steak, lean, raw, 1/8" trim

Preparation

• Mix together salsa and sour cream; refrigerate until ready to serve.
• First, trim any fat from the steak. Season with pepper and garlic powder.
• Grill the steak 4 to 5 minutes each side, turning once, for medium-rare, or longer to desired doneness.
• Transfer the steak to a cutting board and let rest for 5 minutes; slice on the diagonal into 1/2-inch thick slices.
• To serve, spoon the salsa mixture onto a plate and place the steak slices, slightly overlapping, on top.

Spinach Salad
Prep Time: 5 minutes or less
Total Time: 5 minutes or less
Cook Time: 0 minutes

Ingredients

• 4 tomatoes, cherry
• 1 1/4 cups spinach, fresh, chopped
• 1/4 cup mushrooms, sliced
• 1 1/2 teaspoons salad dressing, ranch, reduced fat
• 1 tablespoon balsamic vinegar

Have fun!  Eat drink water and be MERRY!!!

ACTIVITY!

Turbokicked today!  How about YOU?  45 minutes or more and they do not have to be consecutive!  GET IT DONE!!!  You know you will feel better as a result!  

Talk to your 10 day fit challenge buddy!  KEEP EACH OTHER ON TRACK!!!  Success is near when you tell others what you are doing.  It's called accountability and it is always worth it when it comes to reaching your goals!  

Let me know if you have any questions in the comments below or www.deblifestylefitness.com!

Day 1 of 10 DAY FIT CHALLENGE!

WE CAN SO DO THIS!

So far so good.  I need to drink more water.  Hope you are getting your eight 8 ozs. in today.  If not start drinking!  Water does burn fat and fills you so you don't have "fake hunger".  That is when you feel hungry but, in fact, you are thirsty!  Once you drink water the "hunger" goes away!

My activity so far:  Ran 5 miles and plan on biceps, back and abs to be completed this evening!  What was your activity today?

Planning is important for success, so for tomorrow's meal plan...

Breakfast:

Shakeology Chocolate or Greenbury or Protein shake
8oz. water

snack
10 raw almonds, 1 cup grapes
8 oz. water

Lunch

• 2 tablespoons chicken, cooked
• 2 1/2 teaspoons artichoke hearts, fresh, cooked or canned
• 1/2 teaspoon scallion, fresh, chopped
• 1/2 teaspoon pesto sauce
• 1 Cup of Lettuce/spinach
• 1/2 cup red peppers
• 8 fluid ounces water

Snack: 

cottage cheese with paprika

1 cup nonfat cottage cheese

1 tsp paprika

8oz. water

Dinner

5oz. broiled or baked salmon fillet

2 cups shredded romaine lettuce or spinach

1 cup steamed asparagus

1 cup sliced cucumbers

1.5 tablespoon humus.

8oz. water

plus 3 more 8 oz. glasses sometime throughout the day!

Remember,  we are trying to eat mainly from Tier 1 and Tier 2 of Mcihi's ladder.http://www.teambeachbody.com/eat-smart/michis-ladder

Activity:...45 minutes plus of aerobic/strength training ( running, walking, turbo jam, P90x, Insantiy, Slim in 6, Chalene Extreme, TurboFire...http://www.deblifestylefitness.com/

Let me know how things are going and if I can be of any help!  Day 2...Bring it!

10 day challenge!

READY, SET, THIS IS THE 10 DAY CHALLENGE!   For the next 10 days we are following Tier 1 and Tier 2 on the following website:  http://www.teambeachbody.com/eat-smart/michis-ladder .  Print out Tier 1 and TIer 2...again if you have to, and carry it with you to the grocery store, to starbucks, to the restaurant if you need to...Life still goes on the next 10 days but the difference is YOU WILL BE PREPARED...

1)  Meal for Day 1:

Breakfast:
egg whites and 1 whole eg, beaten together
1 cup broccoli


Snack
Shakeology (website to get this perfect shake: http://www.shakeology.com/coachdebandrews )
If you do NOT have the shake then:
Raspberry Protein Smoothie
3/4 cup fresh raspberries
1 scoop of Beachbody's Whey Protein Powder
1 cup skim or nonfat milk


Lunch
Tuna Salad
3ox. water packed tuna, drained
1 tbsp. capers
1 cup shredded romaine lettuce
1 cup raw spinach, chopped
1/3 cup onion, chopped
1/3 cooked egg white, chopped
2 tsp. mustard
1tbsp. olive oil
Combine and enjoy!
Snack
3 stalks celery 
1 tbsp. peanut butter


Dinner
Chicken and snow pea stir fry on Brown Rice
4oz skinless chicken breast, sliced
1/4 cup cooked brown rice 
1 cup snow peas
1/2 cup onion, chopped 
1/4 cup chicken broth
stir-fry chicken, then add veggies
cook until tender.  Add chicken broth.
serve over brown rice


2)  ACTIVITY:  


CHOOSE YOUR ACTIVITY FOR THE NEXT 10 DAYS...RUNNING, WALKING, P90X, INSANITY, SLIM IN 6, WHATEVER IT IS, CHOOSE IT AND STICK TO IT!! 


 MINE IS P90X AND INSANTIY AND RUNNING BECAUSE THAT IS WHO I AM...A.D.D...


3)  NEXT, FIND A BUDDY!  


BRING SOMEONE WITH YOU FOR THIS FANTASTIC RIDE!  EMAIL EACH OTHER DAILY AND FIND WHAT TIMES WORK BEST FOR YOU AND YOUR 10 DAY FIT CHALLENGE BUDDY.  KNOW YOUR WEAK TIMES AND WHEN YOU NEED A BOOST!  I WILL BE HERE FOR YOU AS WELL!  


4)  Measure:  email me at mdrandrews@hotmail.com your initial measurements and in 10 days your final measurements!  


Widest part of the following parts:


Right Bicep
Left Bicep
Chest
Waist 
Hips
Right thigh
Left thigh
WEight:


5)  Write Down your Goals for the next 10 days:
Example
1.  When I get cravings I will call by buddy instead of giving in even if I just leave a message
2.  I will commit to at least 45 minutes everyday of my 10 days to my activity I choose.
3.  My rewards will be anything but Tier 3-5 foods:).


ARE YOU READY???  YES, I AM!!