Sunday, May 11, 2008

LIVERMORE'S CAMP ROCKS!! TRACY'S BEGINS

It is an official Summery weekend and getting closer to the HOT WEATHER kick-off of Memorial Day Weekend...

So many of us are working hard on our goals by keeping with the regular exercise whether it's at

CAMP / The GYM / At HOME

So, give yourself a hand!

Don't forget to come try a camp session OR invite a friend if you are a regular!!

Stay tuned for a FUN season out on the turf and playgrounds!

Cheers,

Beth

Day Three & Four - The 2-Week Challenge II

FRIDAY's MEALS

Meal One
6:45am
======
Oatmeal
Protein shake
Greens first
EFA
Multi
Joint repair

10:15am
=====
Chicken salad
Tomatoes

1:30pm
======
Carnitas
Corn tortillas
Spring mix salad
EFA

4:15pm
=====
1 leftover carnitas taco
Carrots

7:30pm
=====
Baked chicken
Brown rice
Broccoli

-----------------------------------------
MOTHER'S DAY WEEKEND!!

Celebrating a bit early with family... Here's Saturday's intake:

Meal One
7:30am
======
Oatmeal
Protein shake
Greens first
EFA
Multi
Joint repair


11:15pm
=====
Post-Workout Shake

2:00pm
======
Turkey & Avocado & Cheese on Sourdough
Potato Chips
Picnic lunch for MOM's Day!!
EFA

4:15pm
======
Chicken breast leftovers
Sliced tomatoes
Carrots

7:00pm
======
Steak
Oven roasted potatoes
Zucchini & garlic saute
EFA

Have a great celebration!!

Beth

Friday, May 9, 2008

Day Two - The 2-Week Challenge II

Good day in the office and around to be able to cook a little. The straight up simplicity of this just works! It's a mind-set!

Here's yesterday's intake:

Meal One
10:00am
======
Oatmeal
Protein shake
Greens first
EFA
Multi
Joint repair


1:15pm
=====
BBQ chicken
Brown rice
Broccoli

5:30pm
======
Steak
Corn on cob
Lima beans
EFA

Probably not enough food, again, but I was up late and turned in early. This day was a non-activity day (no workouts) so, less was fine!

Stay motivated, everyone. It may take time to ease into the challenge for some...but do work on getting there! It will pay off.

Happy Friday,

Beth

Thursday, May 8, 2008

Day One - The 2-Week Challenge II

Yesterday, Day One, was real good. What a nice day it turned out to be. We had a chilly morning camp session, then out in the Bay Area is was beautiful as I trained PT clients outdoors, too!

The meals went fine. I didn't eat enough yesterday which happens sometimes on Wednesdays.

Meal One
7:00am
======
Oatmeal
Protein shake
Greens first
EFA
Multi
Joint repair
Black coffee

11:10am
=====
Turkey
Corn tortillas
Lettuce

1:45pm
======
Whole Foods - YUM!
Cornish hen
Red potatoes
Grilled vegetables
EFA

5:00pm
======
MRP - Muscle Milk

9:00pm
======
Turkey
Corn tortilla
Carrots
EFA
Joint repair

It was no trouble to make the transition on day one! Let's see how the rest of the week goes!

Recipes will follow soon.

WRITE COMMENTS!!! REQUESTS!!! (you have to create an account to post a comment, I believe) Just do it!!

Cheers,

Beth

Tuesday, May 6, 2008

Round TWO - The 2-Week Challenge

Here we go again... as you enticed me with a challenge, I absolutely accepted and here's the deal...

Hello!!

I would like to share one of the secrets I have learned about how to boost the metabolism and eliminate a few items to re-set the furnace in the body for burning fat. This is what I do to get back on track. Combined with a consistent workout program, it is amazing how you will feel and look at the end of two weeks. It's like MAGIC - Maybe you will give it a try as...

HERE WE GO AGAIN, MY LIVERMORE FITNESS CAMPERS!! GO LIVERMORE, YOU ARE F A B U L O U S !!!

Here's my eating regime:

Lean Proteins

Starchy Carbs

Fibrous Carbs

Egg Whites

Potato

Broccoli

Chicken Breast *

Corn

Cauliflower

Turkey Breast *

Tomato

Carrots

Tuna

Sweet Potato

Green Peppers

Shrimp

Peas

Yellow Peppers

Grouper

Oatmeal

Red Peppers

Mahi-mahi

Cream of Rice Cereal

Mushrooms

Cod

Brown Rice

Onions

Halibut

Jasmine Rice

Asparagus

Salmon

Basmati Rice

Spinach

Swordfish

Couscous

String beans

Lobster

Corn Tortillas

Cucumbers

Shellfish


Celery

Sushi


Artichoke

Marlin


Romaine, green leaf or other green lettuce (no iceburg lettuce)

Wahoo


Zucchini

Tofu


Swiss Chard

Whey Protein


Squash

*non vegetarian

Meals are simple - I eat food every 3-4 hours. The first meal begins within 1 hour of waking up.

For each meal I pick one food from each group. It’s as simple as that. Serving sizes are 3-4 ozs for proteins and 4 ozs for starchy carbs and 6-8ozs for fibrous carbs unless it’s an item such as a potato where you I would have a medium sized one.

At first, sometime I just do equal servings of all 3 food groups. The serving sizes can be roughly the same and the I do not have to measure the amounts, but eventually my best results are achieved when when the serving sizes are as above.

The examples below are only samples of what I did and note I did not eat within 1 ½ hour before working out and ceased eating 3 hours before bed.

I drank plenty of water! Multiplying my body weight x .62 and that is how many ounces of water I needed to have per day not counting what I drink when I workout. I had to get at least 5-6 meals in per day.

One or two meals was sometimes a Meal Replacement (MRP) but I prefer and have the best results eating real food. Sometimes I ate breakfast for dinner and lunch for breakfast, dinner for breakfast, etc.

Seasonings and marinates were low in salt or salt-free, and also mostly sugar-free, and fat free except when homemade and those marinades are best.

I always take and my daily regime of:

Multi-vitamin , EFA (essential fatty acids, including fish oil)

Joint Repair (including MSM, Glucosamine, Chondroitin)


My Typical Food Journal

Here is a sample of two days.....

Gettin the ice and cooler ready!

DAY ONE - Meal 1

Multi vitamin/EFA/Joint Repair
Egg white omelet with 4 egg whites
Bell pepper slices
Oatmeal

Meal 2

Tofu
Peppers
Couscous

Meal 3

EFA
Chicken
Potato
Salad

Meal 4

Multi vitamin and MRP shake

Meal 5

EFA/Joint Repair
Fish
Brown rice
Broccoli

DAY TWO - Meal 1

Multi vitamin/EFA/Joint Repair
Cream of Rice cereal
Add maple extract and Stevia, if desired
Leftover steamed broccoli from the night before

Meal 2

MRP shake

Meal 3

EFA
Tuna
Rice Cakes or cherry tomatoes
Carrots and celery

Meal 4

Multi vitamin and MRP shake

Meal 5

EFA/Joint Repair
Steak
New potatoes
Green beans

* I use olive oil for cooking or an olive oil spray (at the Whole Foods Market)

* I use oil and vinegar for salad, no diet dressings, etc. I collected a tone of stuff from my favorite internet sites or recipe books for homemade dressings with an olive oil base.

* I sometimes use Stevia as a sweetener because it is real (diabetics use it) to dress up the hot cereals or sometimes splenda, but I am not a huge fan of man-made sweetners. I came up with a special pancake recipe following below that sounds odd, but is really satisfying and tasty.

OATMEAL PANCAKE
4 egg whites and 1/3 c dry oatmeal. Mix and add maple extract or vanilla extract and Stevia, pour 1 large pancake or two into a heated pan with little olive oil or cooking spray. Carefully flip over. These are good hot or cold. Sounds strange, but is filling and has a good texture. If you must use an artificial sweetner, consider “Torani Syrup” in the sugar-free version available from World Market in vanilla, hazelnut, strawberry, etc. Good!

** I eat no fruit, it has natural sugars.

** Dairy has natural sugar, so I give up my latte and just drank black. I had NO dairy!

** I have to forgo the carbonated beverages like tonic water...but 10% of the time, it was okay! Good thing I gave up diet soda moons ago!!

** I drink water, tea, iced tea, black coffee

** I totally use the 90/10% rule which has no negative effects with 2 cheat meals per week, my cheat meals are Wednesday and Saturday.


Are you are interested in giving this a try?

Have a great week and I will enjoy hearing from you... feel free to COMMENT (below) on the blog or E-MAIL anytime me at bethmidfitness@comcast.net

Good luck and good health and happiness to you!

CHEERS,

Beth

YUM-O

Okay, okay. Last day... since I created a "last day" before the CHALLENGE, I had a last day. Yes, it was an In and Out Burger and a tiny Cold Stone! Who could resist!

Anyways, tomorrow is D day, are you preparing? Even if you don't start tomorrow - just knowing that the challenge is in the air is good enough.

Stay tuned for the low-down...

Ahhhhh.... almost time to relax

Monday, May 5, 2008

Spring is in Swing


Spring is happening and it's feeling like a Summer night tonight.

You asked and I will now deliver...
Back by popular demand is the 2-Week Challenge! It will begin in a few days, so if you will join in this time... enjoy your Tuesday!
And get ready to EAT YOUR VEGGIES!

Meanwhile, keep things going... enjoy... and laugh!

Stay tuned for at least 2 weeks of postings and more recipes.

Cheers,

Beth
(and Turbo)