Finally!! The Body Transformation 101: A step beyond diet and exercise Free Webinar is done!! Woo hoo!!

Ok – I do have to say the quality is not great – not the content quality , but the video quality… I did do this on a Netbook and am not super technical, so this has been a challenge – but hopefully one you will find worth my extreme efforts .

But before we get started I want to thank my husband Mark for his encouragement, as well as a very special lady who has inspired me to follow my dreams and create this program Valerie Waters. Val is a celebrity fitness trainer in LA and a HUGE part of my story. So thank you Valerie for all your love and support over the last 3 years. I wouldn’t and couldn’t have done it without you… xo

There are two videos below – when the first one ends, click on the second.

• Dates: This 4 week live webinar will run Thursday Feb 9, 16, 23 and March 1.
• Time: 8 PM EST – 9:30 PM EST (depending on questions)
• Cost is $97 for this four week program
• All payments can be sent to me at leeanne.hebert@verizon.net through Paypay – once I receive payment I will forward you all of the bonus items along with the link to the webinar, or you can email me at leeanne.hebert@verizon.net and request that I sen you a invoice.

Also, if you happen to live in the Westford MA area, I will be doing this class live through the Rodenbush community Center. This class will start on Wednesday February 8th. (however, the bonus items can not be offered through this program at no charge. 

Oh and for those of you who are wondering – this is not an exercise class – this is a full blown mind melt

Gosh – this is so exciting!! I can’t wait to share what I know to help you get to the level of health and fitness you’ve always wanted.

Ok – so I understand that this weeks mini challenge may not be the most exciting, but it really is important to understand what types of foods we are consuming –  especially for those of you who say… I’m really not eating that bad, and can’t understand why I’m not losing weight… Part of the issue may be portion control which we talked about last week, the second part may be the types of food being eaten….So this weeks mini challenge is to be aware of what types of foods you are putting in your body… below are just some of the basics….

Protein – should be eaten with every meal and snack – here is why, the body doesn’t like to let go of fat –if we don’t eat enough protein – the body will take it from our muscles. The goal while dieting is to lose fat not muscle – protein will help prevent muscle loss as well as stabilize our blood sugar and appetite….

Good proteins include – lean meats, poultry (chicken and turnkey avoid dark meat), fish, dairy product (choose low fat or skim), Eggs, Nuts and seeds.

Serving size: 3 – 4 oz – should look like a deck of cards or the size of the palm of your hands.

Carbs are not evil – but there are good and bad carbs. Simple carbs absorb quickly and spike the blood sugar, and your appetite. You want a carb that is complex and takes longer to go into the blood stream – this helps keep the blood sugar stay level, which helps keep the appetite in check.

So how can you tell – well good carb are between 0 and 50 on the Glycemic Index and the not so good ones are between 51 and 100. www.glycemicindex.com or www.diabetesnet.com These charts will show the Glycemic index of food.

Starchy – Serving size: should be about the size of a closed fist, which is about ½ cup of rice, ½ of whole wheat bagel, one orange or a handful of grapes.

Non-starchy serving size: Vegetables steamed or Raw can be consumed in nearly unlimited amounts – load up on these.

Fiber- fibrous foods help to keep you full longer on less calories – some great sources of fibrous foods: whole wheat or unprocessed grain, carrots, celery, green or kidney beans, brown rice, raw or dried fruits, oat or wheat bran, whole oats or oatmeal. So again with fibrous foods – you can eat more, stay fuller longer and consume less calories – this one is definitely a win-win in my book!

Alcohol – the truth about alcohol it is absorbed directly into the blood from the stomach and the small intestine. The liver is responsible for metabolizing this alcohol, but is also responsible for metabolizing fat. When you drink the liver stops processing fat to deal with alcohol, which is seen as a toxin to the body. Now whatever you have eating is more likely to be stored as fat. Some suggestions to help:

• Drink 1 glass of water per drink helps to metabolize it
• Space them out – it takes the liver 1 hour to process 1 oz of alcohol
• Consider it a carb – if you’re going to drink, cut back or eliminate the carbs with your meal.

Fats – good fats – are essential fatty acids – like flax, hemp, salmon, mackerel, avocado, unrefined olive or canola oil, walnuts and Brazilian nuts.

Saturated vs unsaturated – saturated are solid at room temp and are fats from animal products. Unsaturated fat stay liquid and are primarily from plant and fish.

Trans-fats are the worst  – This is unsaturated fat from vegetable oil that has been made saturated fat in the lab, which is called hydrogenation and increases the shelf life of products -  things like donuts, chips, imitation cheese, cookies, crackers, deep fried food…

Fat serving size: Fats should be eaten sparingly – a tablespoon of oil, a quarter avocados, or a pat of butter.

If you can, try to look at food as fuel for your body - we need it just like we need the air to live – If we don’t eat enough our systems can shut down and we can die – if we eat too much, we risk developing heart disease – which is the leading cause of death in morbidly obese people…. The goal is to find balance, to be healthy, to be aware of what types of food we are putting in our body and the effect those foods have on our body.

Well I have certainly fallen behind the eight ball getting my Body Transformation 101: A step beyond diet and exercise up….. My life has been a tad interesting lately, which has left me no time to focus on this -

So I am committing to having  a pre-recording of this will be up for viewing by Sunday, January 22nd.  I think you will be quite pleased with what you see….

For those of you in the Westford MA area, the next session of this program will begin February 8th, which you can sign up for at the Rodenbush community center.  The on-line class date will be announced shortly.

In the meantime if you are looking for some inspiration – check out the following blogs:

http://markoneworkout.blogspot.com/

http://valeriewaters.com/blog/

http://livewell360.com/blog/

http://annesamoilov.com/

They are where I go to get a little pick me up

Good Grief – I’ve had the worst time getting this blog up so I had to re-post the old link – sorry for the delay!!

You’ll be amazed at how much success you can have reaching your health and fitness goals just by measuring and weighing your food - check it out!!

Posted last January – replaying today

 

Posted on January 2, 2011 by LeeAnne

 

This week – let’s see if we can keep up with our water AND plan our meals for the week…  I’d like to see everyone plan all 5 of their daily meals from Sunday Jan 8 – Saturday Jan 14. Once your meals are planned, I’d like you to create a list to take shopping with you to make sure you have everything in the house you’ll need.  If there is anything you can or need to pre prepare you should do that as well.

I planned my meals for the week and did my shopping today…

Each morning egg whites and oatmeal
am snack green smoothie
lunch shrimp, salad and pita bread
PM snack raisins and raw cashews
dinner (all with salad and green beans) – Sunday – roasted chicken, Monday – chicken tenders, Tuesday – ground turkey sauce and quinoa, Wednesday – baked chicken breast, Thursday – turkey burgers, Friday – lean hamburger with baked sweet potato fries, Saturday – dinner out.

My shopping list

• 2 large cartons of egg white
• 1% milk
• Coffee
• Bag of frozen shrimp
• pack of pita bread
• pack of raisins
• Oatmeal
• lettuce
• tomato
• cucumber
• broccoli
• celery
• cabbage
• carrots
• sweet potato
• green beans
• frozen spinach
• frozen blueberries and cherries
• frozen green beans
• 2 packs of organic chicken
• 1 pack of white ground turkey meat (have sauce)

So – what is your plan for the week??

 

 

The Valslide!

Posted on December 30, 2010 by LeeAnne 1 year ago today!

I had a thought – which was, how fun would it be to motivate each other with weekly mini challenges? Each week for the next few months I will issue a mini challenge that will help us all build a solid foundation for our weight loss goals –

 The goal this week is to get your water in… The challenge, to get 80 to 100 oz of water in each day through Sunday January 2nd. If there is any way you can get lemon in your water at least in your first bottle in the morning – even better. This is going to be a real challenge for me – I have been really bad lately… but so far today I’ve gotten in 60! 3/4 of the way there!!

 Good luck everyone – and I’d love to hear of any struggles or successes you are having with this challenge!

Also – I thought I’d post this article to help remind us of “why” water is so important!!

Drinking Water and Weight Loss
by Maia Appleby

Don’t roll your eyes! The potion for losing that excess body fat is all around you. It covers two thirds of the planet. If you eat right and exercise at the intensity, frequency and duration proper for you, but still can’t get rid of a little paunch here and there, you’re probably just not drinking enough water.

No need to get defensive. You’re actually quite normal. Most people don’t drink enough water. Most people are also carrying around a few more pounds than they would be if they did drink enough water. If you can’t seem to get that weight off, try drowning your sorrows in nature’s magical weight-loss mineral. It works, and here’s why:

“What on Earth is ‘metabolism’, anyway?” People use the term all the time, but ask them what it means and you’ll get all kinds of answers. Merriam Webster defines it as, “The process by which a substance is handled in the body.” A little vague, but that’s really all it means.

There are many forms of metabolism going on in your body right now, but the one everyone is talking about it the metabolism of fat. This is actually something that the liver does when it converts stored fat to energy. The liver has other functions, but this is one of its main jobs.

Unfortunately, another of the liver’s duties is to pick up the slack for the kidneys, which need plenty of water to work properly. If the kidneys are water-deprived, the liver has to do their work along with its own, lowering its total productivity. It then can’t metabolize fat as quickly or efficiently as it could when the kidneys were pulling their own weight. If you allow this to happen, not only are you being unfair to your liver, but you’re also setting yourself up to store fat.

“I’ve tried it and I couldn’t stand it!” The problem is that, though many decide to increase their water intake, very few stick with it. It’s understandable. During the first few days of drinking more water than your body is accustomed to, you’re running to the bathroom constantly. This can be very discouraging, and it can certainly interfere with an otherwise normal day at work. It seems that the water is coming out just as fast as it’s going in, and many people decide that their new hydration habit is fruitless.

Do take heed , though. What is really happening is that your body is flushing itself of the water it has been storing throughout all those years of “survival mode”. It takes a while, but this is a beautiful thing happening to you. As you continue to give your body all the water it could ask for, it gets rid of what it doesn’t need. It gets rid of the water it was holding onto in your ankles and your hips and thighs, maybe even around your belly. You are excreting much more than you realize. Your body figures it doesn’t need to save these stores anymore; it’s trusting that the water will keep coming, and if it does, eventually, the flushing (of both the body and the potty) will cease, allowing the human to return to a normal life. It’s true. This is called the “breakthrough point.”

One recent finding, as irresponsible as it may be, that caffeine increases the body’s fat-burning potential has many people loading up on coffee before going to the gym. This finding may hold some degree of truth in it, but caffeine is, in essence, a diuretic, and diuretics dehydrate. Caffeine may increase the heart rate, causing a few more calories to be burned, but this is at the expense of the muscles, which need water to function properly. This isn’t doing your heart any favors, either. It’s already working hard enough during your workout. Never mix caffeine and exercise. In fact, your best bet is to stay away from caffeine all together. It’s a big bully that pushes your friend water out of your system.

Water is the best beauty treatment. You’ve heard this since high school, and it’s true. Water will do wonders for your looks! It flushes out impurities in your skin, leaving you with a clear, glowing complexion. It also makes your skin look younger. Skin that is becoming saggy, either due to aging or weight loss, plumps up very nicely when the skin cells are hydrated.

In addition, it improves muscle tone. You can lift weights until you’re blue in the face, but if your muscles are suffering from a drought, you won’t notice a pleasant difference in your appearance. Muscles that have all the water they need contract more easily, making your workout more effective, and you’ll look much nicer than if you had flabby muscles under sagging skin.

“Eight glasses a day? Are you kidding?!” It’s really not that much. Eight 8-ounce glasses amount to about two quarts of water. This is okay for the average person, but if you’re overweight, you should drink another eight ounces for every 25 pounds of excess weight you carry. You should also up this if you live in a hot climate or exercise very intensely.

This water consumption should be spread out throughout the day. It’s not healthy at all to drink too much water at one time. Try to pick three or four times a day when you can have a big glass of water, and then sip in between. Don’t let yourself get thirsty. If you feel thirsty, you’re already becoming dehydrated. Drink when you’re not thirsty yet.

Do you think water is yucky? Drinking other fluids will certainly help hydrate your body, but the extra calories, sugar, additives and whatever else aren’t what you need. Try a slice of lemon or lime in the glass, or if you really think you hate water, try a flavored water. Just make sure you read the labels. Remember that you’re going to be consuming a lot of this fluid.

It’s probably a good idea to stop drinking water a good three hours before you go to bed. You know why.

“How cold should it be?” This is debatable. Most experts lean toward cold water, because the stomach absorbs it more quickly. There is also some evidence that cold water might enhance fat burning.

On the other hand, warmer water is easier to drink in large quantities, and you might drink more of it without even realizing it. Do whatever suits you, here. Just drink it!

When you drink all the water you need, you will very quickly notice a decrease in your appetite, possibly even on the first day! If you’re serious about becoming leaner and healthier, drinking water is an absolute must. If you’re doing everything else right and still not seeing results, this might just be what’s missing.

Well – did it – it was great and…. it didn’t record.

So I will re-record this Saturday and post for your viewing  pleasure.

The last two weeks of this crazy journey started back on Saturday December 10th – 13 days from the morning of Dec 24 – the date I said I would have my best body ever, with me sitting on my couch creating my plan.

You see hitting a goal is not only about planning it’s about taking care of yourself along the way, having a vision, having fun, and getting real with yourself. Of course this is all the stuff I talk about in my upcoming Body Transformation 101: A Step Beyond Diet and Exercise – webinar which will launch on Jan 2, 2012. BT101 is not a fitness program it is a tool to help you learn to plan, understand food, discuss the most effective way to workout – well what has worked for me, ways to take care of yourself and make time for yourself, and so on – and I’m sorry but I don’t want to hear I’m too old, I have to far to go, etc, etc, etc., unless you have a Dr.’s note stating you have a medical condition.  I am 49 1/2, in full menopause, had been going through the most stress I have even gone through in my life on many many levels – and guess what – I got it done.  Why – because I decided I wanted to and so can you!  So here we go, my last two weeks -and as you will see I’m not perfect and life does not always cooperate!

Now as I’ve mentioned before, when you are working on getting off the last 5 lb at my fitness  level, it’s not going to be a walk in the park – it will be hard and I know it, but I am going in knowing it and I’m accepting it.

So here is my 13 day workout plan:

• Sun Dec 11 – Interval Training / PM 45 min walk / Abs
• Mon Dec 12 – MarkOne workout / PM 45 min walk
• Tue Dec 13 – Interval Training / PM 45 min walk / Abs
• Wed Dec 14 MarkOne workout / PM 45 min walk
• Th Dec 15 Interval Training / PM 45 min walk
• Fri Dec 16 MarkOne workout / PM 45 min walk
• Sat Dec 17 – Cardio / Abs
• Sun Dec 18 – Interval Training / PM 45 min walk / Abs
• Mon Dec 19 – MarkOne workout / PM 45 min walk
• Tue Dec 20 – Interval Training / PM 45 min walk / Abs
• Wed Dec 21 MarkOne workout / PM 45 min walk
• Th Dec 22 Interval Training / PM 45 min walk
• Fri Dec 23 MarkOne workout / PM 45 min walk
• Sat Dec 24 D-O-N-E …

Food:

• Meal 1 – 1/2c Egg Whites / 1/3 cup dry oatmeal
• Meal 2 – green smoothie
• Meal 3 – 5 extra jumbo shrimp / 3 cups of salad and veggies
• Meal 4 – 1 oz of cheese and a large apple
• Meal 5 – 4 oz of lean protein, 1 cup of veggies and 1 cup of salad
• Meal 6 – if needed whey protein and water only
• Water – 100 oz with lemon

Day 1 – Sunday, Dec 11 – My granddaughter and daughter were here until 10:00 AM. Missed breakfast, I know the most important meal of the day, but I just wasn’t hungry. Got back on track with green smoothie at 10:00 AM.  Didn’t get lunch in either -looks like I was a bit off my game today. I finally got on the treadmill around 2 pm and was done around 3:00 / 45 min of cardio and 15 mins of abs. After my workout  I had 15g of nuts and a small apple, just about 150 calories. Dinner was salmon and salad. I also got in about 80 oz of water today from about noon on –

Prep work for the week: Baked shredded cauliflower, butternut squash and carrots until crispy. Made fresh salad and have all meats separated.

What I did right today: got on the treadmill and got my prep work done for the week.

Day 2 – Monday, Dec 12 – Home with a migraine today – not severe but  just enough to sideline me a little… did have breakfast, do have my lemon water – workout today a no go – figures… Issue with food today may just be wanting to eat, I usually don’t when I don’t feel well, also water will be a challenge – 1/2 way through my first 20 oz bottle – going down like nails :yikes:

Some thoughts on afternoon hunger… the afternoon is my down fall – right around 2 pm – too early for my afternoon snack, but then if I don’t eat it, I’m at the vending machine… my new plan of attack is moving the time I eat around. Breakfast will still be at 7:00, green smoothie still at 10:00 – going to try to stretch lunch out until 12:30 or 1:00 – and make sure I take 20 minutes eat. That way I should be able to wait for my PM snack until 3:00 or 3:30, which should hold me until dinner – Also toying with the idea of moving my green smoothie to the afternoon… It’s 16 oz of chocolate yumminess!  I’m hooked on the Shakeology chocolate – at first I found it too chocolaty, but started adding 1 cup of ice along with my coconut water, which makes it perfect.

What I did right today: got all my water in and figured out how to avoid afternoon snacking-moved my green smoothie to the afternoon

Day 3 – Tuesday, Dec 13 – headache is still lingering, but getting ready to put my sneakers on for some cardio – it’s going to have to be steady state, but at least I’m doing something – Update: got 4o mins done on elliptical. Tonight I have class, so I won’t be able to get my extra walk in.

Food – will be egg whites / oatmeal. Update: Jelly Donut 9:45 am – why do they bring them in!!! and 1 oz of cheese, 5 shrimp, apple and salad, chocolate green smoothie in pm and dinner stomach still off so had a PB&J on EZ bread with crust cut off – oh and some almonds.

Water: goal 100 oz

What I did right today: got up a did what my body would allow me to do and didn’t beat myself up for not doing more.

Day 4 – Wednesday, Dec 14 – So yesterday – didn’t go quite as planned…. Still wasn’t feeling 100% – so my resistance to the Jelly Donut lady wavered as I mentioned above…. Very busy at work, so I did not get my second walk-in… my class went really well though, which felt good…

Last night finally got a good nights sleep thanks to modern medicine and feeling much better today – plus got in my MarkOne workout!!

Body, mind and spirit: I’m not going to lie, I feel a bit beaten down and tired. The only thing keeping me going at this point is this crazy challenge – it’s giving me something to focus on, and all the positive around me…….

Today: Food shouldn’t be an issue, except my appetite isn’t 100%  –  Also will get my 100 oz of water in – 20 oz with 1/2 of fresh squeezed lemon.

What I did right today: got a good nights sleep.

Day 5 – Thursday, Dec 15, 2011 – Ok I going to be honest and this is a tad embarrassing – it’s just to show you I have my own pit falls -

Yesterday was good until I got home, ended up having a huge handful of nuts for dinner,  then 2 bags of pretzel m&m’s – let just say it was not a great evening.

This mornings workout was waylaid by a some personal business, and then got to work and didn’t realize our holiday lunch was today… had a little beef, chicken, a couple of small roasted potatoes, a large salad and some baby carrots – oh an a few bite of yummy dessert….. Ended up  just having my green smoothie for dinner.

That’s all the whining I have for today – Puh- thetic………

Day 6 – Friday, Dec 16 -Slept like a log last night, feel good today so I hit the gym and got my MarkOne workout in – First thank you for allowing me to vent – I know I’m suppose to be here to support you, but I did start out as one of you – and this is life. None of us can be 100% all the time. We can only do the best we can…with the energy we have, the tools at hand and the will power we have in reserve.

Food today as follows: egg whites and oatmeal after workout, 10:00 am apple and 1oz of cheese, 12:30 5 shrimp and 3 full cups of salad w/ chia seeds, 3:30 green smoothie, dinner lean burger and veggies.

As you can see I have changed the title of this post to “My Best Body To Date…..” Honestly over the last few days I’ve realized – this is something I can easily keep doing – I just won’t blog about this subject again for a while – I’m thinking a “Fabulous at 50″ blog on August 11, 2012, with an update and new photos of how we can all look at 50 and beyond with a little hard work, planning and consistency in our life. That should keep me on my toes.

What I did right today: Acknowledged that I am only human and am allowed to make mistakes.

Day 7 – Saturday, Dec 17 -Morning everyone -well I’m at 131 for the second week in a row which is good- measurements are still the same, my goal for this Friday is 129 – Right now I’m feeling good, and I’m feeling strong – Last week was tough stress wise, I did have had a few slip ups food wise and did not get my double workout sessions in each day as planned. To lose 2 lbs I need to create deficit of 7000 calories between my food and exercise starting today. I will have to figure out what that is and will be back to post it later…

What I did right today: Regrouped for the upcoming week

Day 8 Sunday, Dec 18 – so I’m calling last night my last “strategic over feeding” Here is my MUST do’s for the week:

Sunday – Workout make up / 45 min on elliptical pm Food -Oatmeal / egg whites Apple / 10 almonds 5 shrimp / salad pm green smoothie dinner: salmon and asparagus

Monday – Workout / 4 mile walk at lunch Food same as above except dinner: 4 oz of baked chicken, green beans and salad

Tuesday- Intervals / abs / 4 mile walk at lunch Dinner: Salmon and asparagus

Wednesday – Workout / 4 mile walk at lunch / abs Dinner: Ground turkey, green beans and salad

Thursday – intervals / abs / 4 mile walk at lunch Dinner: Salmon and asparagus

Firday – Workout / 4 mile walk at lunch / abs Dinner: Lean ground beef over salad

Saturday – Final weigh in and Measurements

What I did right today: Tweaked my plan to help me reach my goal.

Day 9 – Monday, Dec 19 – Today was right on the money until…. wait for it….. JOYCE CAME HOME :thumbup: that is my mom who is nothing but trouble I mean I knew she was coming, but didn’t think I’d see her until Friday – but Jenn, my sister, brought her to dinner here in town so we all met up – dinner ended up being some white rice and some chicken on a stick – so my plan went out the window – It was super fun because my other sister, my brother and my husband showed up too – we are a crazy bunch – the great part is I just get to sit back and enjoy the show.

What I did right today: Met up with my family and enjoyed ever bit of it.

Day 10 Tuesday, December 20 -Today – Workout here in gym, and another 4 mile walk at lunch – I have my last class tonight in town, which I have to say has been good to bring me out of my virtual shell

Food same up until dinner and tonight is salmon and salad.

What I did right today: was able to step away from my desk and get a 4 mile walk in.

Day 11 – Wednesday, Dec 21-I have to share – my last class was fabulous!! Got some really great feed back from the girls – one of them being I need to be more bossy – how fun is that!

So here we are Wednesday morning with 3 full days to get things done – I should be able to do it, but honestly little things are creeping in that could sabotage my results – one Joyce being home – I’ll be fine if I can stay away from everyone until the weekend, two – work has been a little stressful, I am trying to keep relaxed by getting my walk in at lunch – which does feel really good. Last night came home from class and popped a handful of cashews and about 5 caramel nips (the candy) – and yesterday food and exercise was perfect – all these little things can add up when you have a deadline – in real life probably not such a big deal. I guess if I was a movie star or a model and had a big shoot or movie coming up was getting paid big money for it – who knows – but they are only human too and I am sure they have their own levels of stress.

Today’s plan – interval cardio and abs and 45 on the elliptical tonight. Food – should be as planned – dinner tonight: Looks like ground turkey and green beans. One thing that has really surprised me is that I am not really hungry at all during the day – and because I moved my chocolate smoothie to the afternoon – I am not looking to hit the vending machine.

What I did right today: Have a better understanding of how I can sabotage myself and made an adjustment

Day 12-Thursday, Dec 22 -Did not get my final walk in last night was at work until 8 pm – someone gave me a bag of chocolate balls – ate 6 and threw them away – I’m tired and I’m disappointed in myself for cracking.

Why am I sharing this? Because it’s life – and life happens even when we are trying to lose weight…. could I have not eaten the choc balls – probably, but the fact I threw them away before eating the whole bag is a win to me.

Should I beat myself up – no – because I can change what has already happened – I can only move on from here – I’m going to make it happen, I’ve decided enough is enough – If any of you are having the same challenges – decide today will be a good day, regardless of what happened yesterday or may happen tomorrow -

Oh and one more thing that JUST crossed my mind….. and you will hear me talk about this in my BT101 webinar – for me self-nurturing and self-appreciation are the two things I need to work on the most (as do most women) -and now that I look over these last few weeks, it sticks out like a sore thumb…. the fact that I have been able to lose weight over the holidays, get my workouts in consistently, deliver a successful program the first time around, was able to get caught up at work, ate well probably 80-90% of the time with temptation EVERY WHERE, am putting together my free webinar for Wednesday, December 28th, and Launch my Body Transformation 101 program the 2nd of next year  – is amazing – I may have to go back and add a “what I did right today blurb” under each day, and embrace my success.  In fact, as you get to this part you will see I went back and did that

What I did right today: Decided to Acknowledge my success.

Day 13-Friday, Dec 23 -Final day!! Finally it’s here!! Yesterday was spot on and I did get 4 mile walk in!!

Today – Final MarkOne workout / Breakfast oatmeal and green beans, mid morning 1 scoop of whey protein and water, lunch – green smoothy, pm snack almonds and some baby  – Dinner lean hamburg and some sweet potato fries – 100 oz lemon water

What I did right today: Got through it!!

Saturday -December  24 – the results are in and I did it – check out my stats below!!