Cook One Day For A Week's Worth of Meals

Lunch or dinners that you can cook 

on Sunday and eat it all week. 

1. I will cook my meat and put 1 serving sizes into a small sandwich bag then it into a freezer safe bag, I then putt out the amount I need as needed. It thaws in a few minutes in the microwave or threw out the day. 

2. I wash and pre-cut all my veggies and have them ready to go. 

3. I use Meal Starter a lot. It is a soy product in the freezer section but the taste is awesome!   

1-Week Fit Lunch Meal That you can make on Sunday and it will last all week. 

Shopping List:

A) Proteins and fats

DOUBT

Answering Emails: Whey Protein Powder High Cholesterol

Answering Emails: Whey Protein Powder High Cholesterol

Question: 

Is Whey Protein Powder okay even though it has a lot of cholesterol? J.B. 

Answer for J.B. 

You should always check with your doctor and know your personal cholesterol levels. 

For you J.B. the answer is YES.

You don't have any high cholesterol food or drink you intake on

The Benefits of Exercise for Cancer Patients

Guest Blog by Liz Davies 

The Benefits of Exercise for Cancer Patients

Exercise provides many great benefits for cancer patients, just as it does for any other person. Exercise provides people with a way to get in shape, lose weight, and become stronger. Additionally, exercise has been shown to improve moods, increase self-confidence, reduce fatigue, and lower the risk of developing both cardiovascular diseases

Grapefruit Cleanse

*Grapefruit Cleanse

This cleanse is used to clean out your colon, toxins and waist in the body. This will aid in weight loss. 

1. Fast for a at least 12 hours up to 24 hours.
(this can be done starting in the evening and over night)

2. Then adhering to a strict diet.  

A. Eat every 3 -4 hours (with food listed below)

B. Replace your daily meals and snacks with raw vegetables, fruits, herbs, teas, master cleanses (recipe for cleanse), grapefruit juice and grapefruit for the duration of the cleanse. (as much as you would like) You may also eat meat that is NOT processed. 

3. You must drink at least 10 glasses of water a day. Every time you put food in your mouth you must drink 8-10 oz of WATER. 

4. This can be done

Homemade Cleanse Recipes

Homemade Cleanses

The cleanse: Drink 3-6 servings a day for 3 to 11 days. 

A regular cleanse recipe is just the to top 4

*A master cleanse recipe is all 5:

1.  2 Tbs Lemon (or lemon juice) 

2.1/10

Your FREE training guide from RunnersWorld.com, 'Weight Loss Special'

Your FREE training guide, 'Weight Loss Special' is waiting for you.

        To download your training guide, click the link below:
      
        http://www.runnersworld.com/rwdcaspdf/WeightLoss.pdf
      
        Click the link below to Get More training guides from RunnersWorld.com :
      
        http://www.runnersworld.com/cas/pdf
        
Let's Get Healthy,

Coach TIA 

BMI CHARTS

 BMI CHARTS

LET's GET HEALTHY,

Coach TIA 

Volunterring in Branson at the 70.3 Iornman.

Volunteering in Branson at the 70.3 Iornman.

For those of you who don't know much about Triathlons it is were you do three sports in a row. The typical and most common is to swim, bike, and run.

The 70.3 Iornman it is  1.2 mile swim / 56 mile bike / 13.1 mile run (1/2 marathon.)

70.3 is half the distance of a Full Iornman.

A full Iornman is 2.4-mile swim/ 112-mile bike / 26.2 miles (a marathon) 140.6 total miles.

We have done sprint triathlons 400 meter swim/12 mile bike / 5K run. It might not sound like much next to Ironman but let me assure you it is hard. We were planning on doing an 70.3 Iornman this past race season but due to injuries we were not able to. Lord willing we will be doing an Iornman this up coming year 2012.

We wanted to volunteer for the one in Branson for so many reasons.

The three main reasons were we wanted to see how they were run, what to expect, and to show our support for the sport. It was such a wonderful experience and an awesome event. So many walks of life and so many different ages, sizes, colors, ethnicity, regions, and countries were represented.

Our experience volunteering was

3rd Annual NO Halloween Candy CHALLENGE

3rd Annual  NO Halloween Candy CHALLENGE

My commitment is to not eat Halloween Candy 
from today 

until 2 week after Halloween.

I will allow myself to have 2 pieces after that. 

I will have none until then.

I do this challenge because I would find myself eating candy and not even thinking about it. 

I would think it's only once little piece but it adds up and it's BAD thinking!

I have been very successful every year.  I began to challenge others. 

Most of the time I don't even eat the candy at the end of my challenge. I worked so hard not to have it.

It was more of a reward NOT to eat it at the end! 

Who's in it with me? 

What will your commitment be? Make it personal to you. 
Some people allow them self one piece of candy a week or only one kind or candy. 
Make this Challenge yours. 

Here is the calorie count for those little candies. 
Dove Milk Chocolate Promises or wrapped square