Change

Answering Emails: MediFast

Email Question:

I was wanting to try MediFast. It has helped my friend to lose a great deal of weight.

What do you think

Response: 

I looked into MediFast.

It is similar to

70.3 Ironman Accountability Week 8

70.3 Ironman Accountability 

Week 8

WK 8
Su:  Rest Day 
M: S &R 1:00 Z2 
T:  B Trans: 0:45 Z2 (QC)& R 0:15 Z2 
W: S &B 1:00 Z1 (100+ RPM)
R:  R 1:00 Z2 
F:  B 2:00 Z2
S:  R 1:00 Z1 to Z2 
Totals 9 -hrs 
S2-hrs B3:45-hrs R3.15-hrs 

My husband has been swimming with me and ran with me on Saturday. I love working out with him!!

What I did: 

70.3 Ironman Accountability Week 7

70.3 Ironman Accountability 

Week 7

WK 7
Su Rest Day 
M S &R 1:00 Z2 
T B Trans: 0:45 Z2 (QC)& R 0:15 Z2 
W S &B 1:00 Z1 (100+ RPM)
R R 1:15 Z2 
F B 2:30 Z2
S R 1:15 Z1 to Z2 
Totals 10-hrs
S2-hrs B4.15-hrs R3:45-hrs 



What I did: 100%+
I switched a few things around again.
NO EXCUSES!! My grandpa passed away

Fat Cells Crying

Foods to Switch Out

Foods to switch out

Out: Oatmeal pre-made packets
In:  Oatmeal
Why: Oatmeal pre-made packets have a ton of sugar. 

Out: Vegetable Oil, Crisco, Solid fats,
In:  Extra Virgin Olive, Coconut oil,

Stop Thinking

Basic Nutrition for Body Building

Basic Nutrition for Body Building

Breakfast:

·         Egg Whites 3-4 & 1-2 Whole Egg

·         Oats 1/2 cup made with water Cinnamon, Flax Seed. 
Wheat Germ and Bee Pollen  

·         Coffee or Milk 

1 Cup Water 

Snack 1:

·         Lean Steak 3 oz

·         Brown Rice 1/2 - 3/4 cup

Water 

Mid-morning:

70.3 Ironman Accountability Week 6

70.3 Ironman Accountability 

Week 6

WK 6
Su:  Rest Day 
M: S &R 1:00 Z2 
T:  B Trans: 0:45 Z2 (QC) & R 0:15 Z2 
W: S & B 1:00 Z1 (100+ RPM)
R:  R 1:00 Z2 
F:  B 2:00 Z2
S:  R 1:00 Z1 to Z2 
Totals 9 -hrs 
S2-hrs B3:45-hrs R3.15-hrs



What I did:

Feel It

Answering emails: WHY

Answering emails
 Tia, I'm OK.  I have been following some of your advise, but not adding anything new.  I was wondering if you had any ideas as to a way to help or for me to figure out WHY I don't care enough to take care of me (health wise).  I tried diets and changing my eating habits for all of my middle and high school years and after that I have not been very successful at it since.  I always was dieting with my mom, and always felt

70.3 Ironman Accountability Week 5

70.3 Ironman Accountability 

Week 5

WK 5
Su:  Rest Day 
M:S & R 0:45 Z2 
T:  B Trans: 0:30 Z2 (QC) & R 0:15 Z2 
W: S & B 0:45 Z1 (100+ RPM)
R:  R 1:00 Z2 
F:  B 1:45 Z2
S:  R 1:00 Z1 to Z2 
Totals 8-hrs
S2-hrs B3-hrs R3-hrs 


What I did: