Meals for Weeks 3 and 4

Week 3 Meals

Meal 1: Strawberry Ice Cream

1 scoop protein powder
4 strawberries
1/2 cup oats (raw measurement)
1/2 cup water
6 ice cubes

Combine and blend all ingredients together to desired shake consistency


Meal 2: Hot Pumpkin and Eggs

1/4 cup oats (raw measurement)
1 TB plain cream of wheat (raw measurement)
2 TB plain canned pumpkin
1/4 tsp pumpkin pie spice
Zero cal/carb sweetener of choice
1 egg
3 egg whites

Combine oats, cream of wheat, pumpkin and water. Cook in microwave or in a pan on stove top. Stir pumpkin pie spice and sweetener into hot cereal. Cook eggs as desired.



Meal 3: Jerky and Island Smoothie

1 1/2 oz low fat beef jerky (or turkey jerky)
1/2 orange
2 TB skim milk
4 strawberries
1 tsp lemonade powder
coconut and vanilla extract
5 ice cubes

Combine and blend all ingredients together EXCEPT JERKY to desired shake consistency. Serve along side jerky.



Meal 4: Cheesy Egg Tacos

1 egg
2 egg whites
2 corn tortillas
1 low cal/fat cheese wedge (I use a thin slice of mozzarella cheese)

Cook eggs as desired. Crisp corn tortillas in frying pan with cooking spray. Layer in eggs and cheese wedge, fold tortillas.



Meal 5: Crunchy Ranch Dip

1/3 cup low fat or fat free cottage cheese
1 tsp ranch powder
12 whole grain crackers
8 baby carrots
8 cherry tomatoes
1/2 cucumber

Mix in ranch powder to cottage cheese. Dip veggies and crackers into cottage cheese mixture.



Meal 6: Hawaiian Pizza

1 low cal/carb whole grain pita pocket
2 TB pizza sauce
2 TB onion of choice
8 zucchini slices
3 oz chicken, cooked
1 slice deli turkey
2 TB pineapple chunks
2 TB mozzarella cheese

Spread pizza sauce on top of pita. Layer all other ingredients on top. Bake on a pan in a preheated 375 oven for 25 minutes or until edges are crispy.



Week 4 Meals


Meal 1: Crunchy Pumpkin Ice Cream

1 scoop protein powder
2 TB plain canned pumkin
1/2 cup skim milk (I use almond milk)
1 cup multigrain cold cereal (I use kashi heart to heart)
6 ice cubes

Combine and blend all ingredients together to desired shake consistency.


Meal 2: Blueberry Pancakes and Eggs

1/4 cup whole grain pancake mix
1/4 cup blueberries
1/4 cup water
2 TB sugar-free syrup
1 egg
3 egg whites

Combine water and pancake mix; stir in blueberries. Make 2 medium-sized pancakes OR 1 big waffle. Cook in pan with cooking spray and top with syrup. Cook eggs as desired.


Meal 3: Nuts and Cheese

1/2 cup low fat or fat free cottage cheese
1/3 cup sliced red grapes
1/4 banana sliced
2 TB slivered almonds

Combine fruit and cottage cheese and sprinkle almonds on top.


Meal 4: Zesty Chicken Rice Bowl

1/3 cup brown rice, cooked
2 TB fat free Zesty Italian dressing
3 oz chicken, cooked
6 cherry tomatoes
2 tsp Parmesan cheese

Warm the chicken and brown rice in a bowl. Stir in remaining ingredients.


Meal 5: Chocolate Ice Cream

1 scoop protein powder
1 TB plain cocoa powder
1/3 cup skim milk (I use almond milk)
1/4 cup oats (raw measurement)
6 ice cubes
1/2 cup water

Combine and blend all ingredients together to desired shake consistency.


Meal 6: Chicken and Bean Burrito

1 large or 2 small low carb whole grain tortillas
2 oz chicken, cooked
2 TB fat free refried beans
2 TB salsa
2 TB mozzarella cheese
chopped lettuce and onions

Spread refried beans onto tortilla. Layer with remaining ingredients and fold in half. Crisp burrito in frying pan coated with cooking spray.

Goals this week...

So, what's new girls??? My gym pass has expired, so I'm back to working out at home. The hardest part is working out as long as I did at the Gym. I usually can workout as hard, if I push myself, but it's just easier for me to do a full 45-60 minute workout when I'm gone. When I'm home, I notice the dishes, the dust, the kids' messy hair...etc. I have a hard time staying focused and sometimes give in after 30 minutes. I've been trying to give myself a good variety of workouts, and still keep up on the weights. (I only have 5 and 8 lbs, so I'm limited, but I don't want to lose the muscle I've gained, so I still try!) My week typically looks like this, now that I'm home.

I still try to workout between 6 and 7am at home.

Monday- Jillian Michaels DVD 45 minutes. (Weights and cardio)

Tuesday- Run 20-30 minutes. One toning routine. (p90x Ab ripper, OR Butt toning from Tae Bo video. (I have both of these memorized and they both take about 15-20 minutes each.)

Wednesday- Trampoline workout video. (Cardio mixed with more weights.) 45 minutes.

Thursday - Run 20-30 minutes (2-3 miles) Opposite Toning routine....different from Tuesday.

Friday- 8-minute Tae Bo cardio workout .....Free weights for 30 minutes.

Saturday- Run 30-45 minutes.

Sunday- Rest.

This gives me a good blend of Cardio days, Weight days, Mixed days(circuit training), and toning days. I hope if I can stick to it that I am working enough different muscle groups plus cardio, to see some more results.

The hardest thing for me is still eating. I like white flour and sugar WAY TOO MUCH! Ahhhhhhh!

My nutrition goals this week are...

Drink MORE water....this is getting easier since it's warming up here quite a bit now.
More Vegetables!!!!
One WHITE a day. (Either white bread, roll, or small treat.)
Nothing after 7pm.

Wish me luck!

Recipes

So my camera died. Looks like no between pictures going to be posted any time soon. I hope that by the end of the goal date, I will be able to post those pictures. May have to buy a new camera.

Here are the recipes that help burn fat. They are easy to make and are pretty good to eat. Be sure to eat the first meal within 1 hour of waking up. You eat these meals every day for a week and then switch to the next week when time. I will post week 3 when I finish it and so forth. There are 12 weeks total.

Week 1

7am Meal: Banana Ice Cream (Shake)

1 scoop protein powder
1/2 banana
1/4 cup oats (raw measurement)
1/2 cup water
6 ice cubes

Combine and blend all ingredients together to desired shake consistency

9am Meal: Egg Burrito

1 large low carb whole-grain tortilla
1 egg
2 egg whites
2 TB salsa
1/2 piece of fruit

Scramble eggs and place with salsa into tortilla. Crisp on each side in frying pan sprayed with cooking spray and serve with fruit.

11:30am Meal: Fruit and String Cheese

1 fruit
1 mozzarella string cheese

2pm Meal: Mexican Rice Bowl

3 oz chicken, cooked
1/4 cup brown rice, cooked
1/4 cup black beans
2 TB corn
1 TB fat free sour cream
2 TB salsa

Combine all ingredients together in frying pan sprayed with cooking spray. Remove when warmed and serve in a bowl.

4:30pm Meal: Apple Crunch Chicken Salad

3 oz chicken breast, you can use canned
1 TB light mayo or miracle whip
1 TB fat free sour cream
1/4 apple, diced
1 cup plain cabbage mix
2 large whole-grain crackers

Combine top 5 ingredients. Top with crackers (crushed) and salt and pepper.

7pm Meal: BBQ Chicken and Sweet Potato Pie

4 oz chicken, cooked
2 TB low cal/carb BBQ sauce
4 oz sweet potato or yam (raw measurement)
1 TB fat free sour cream

Marinate Chicken in BBQ sauce. Add sour cream to baked sweet potato with no cal/carb sweetener of choice and cinnamon on top.

Week 2

Meal 1: Blueberry Graham Ice Cream

1 scoop protein powder
1/2 cup frozen blueberries
1/2 cup water
6 ice cubes
1/4 fiber cereal (Fiber One works really good)

Combine and blend all ingredients together to desired shake consistency.

Meal 2: Scrambled Eggs and Apple Pie

2 TB cream of wheat (raw measurement)
2 TB oats (raw measurement)
1/2 cup water
1/4 apple, diced
1 egg
2 egg whites
2 TB salsa
1/2 pkg sugar-free apple cider powder

Scramble eggs in frying pans sprayed with cooking spray. Top with Salsa. Dice apple and microwave for 30 seconds, remove. Microwave cream of wheat and oats with water for 2 min. Remove and stir in apples pieces, sugar free apple cider powder, and cinnamon. Serve with eggs.

Meal 3: Candy Bar and Fruit Snack

1 meal replacement bar
1/2 piece of fruit

Meal 4: Chicken and BBQ Baked Beans

1/4 cup black beans
1/3 cup barley, cooked
2 oz chicken, cooked
2 TB low cal/carb BBQ sauce
1 cup steamed broccoli

Combine all ingredients together except for vegetables-delicious warm or cold. Eat broccoli on the side

Meal 5: Bean and Cracker Cheese Spread

16 whole-wheat crackers
1 low cal/fat cheese wedge
1/2 cup shelled edamame beans

Dip crackers into cheese. Beans can be eaten warm or cold.

Meal 6: Fiesta Fish Dish

5 oz white fish
2 1/2 TB couscous (raw measurement)
1/2 cup mushrooms
1/4 cup onions
1/2 bell pepper
1 garlic clove
1/2 cup plain cabbage mix
2 TB fat free sour cream
2 TB salsa
cilantro

Grill or bake fish with fresh squeeze of lemon or line in pan sprayed with cooking spray. Saute vegetables in frying pan sprayed with cooking spray. Combine 1/4 cup water and couscous in deep bowl and microwave for 3 min. Combine all ingredients together and top with sour cream, salsa, fresh lemon/lime, and cilantro.

Frustrated

So I weighed myself and retook measurements and the results....are disappointing. I've put on 3 lbs since February and my measurements haven't really changed. And to top it off, we went on vacation last week and looking back at the pictures, I look terrible. Argh! I'm so frustrated with myself. In three months, with the changes I've been making, I really expected more. So I'm trying to regroup. My approach is probably to blame, the whole making life changes slowly so they stick isn't working. Mainly because I get it into my head "oh, it's ok I didn't do well this week, I'm taking it slow and it's going to be hard the first little while." 3 months is long enough to get into gear and I'm tired of hating the way I feel when I see myself in the mirror.

So ladies, I'm going to start making bigger changes and be more aggressive about my health. I could use any help you girls can offer too. Things like what you eat throughout the day and what kinds of exercises you do and how much. Or if you have a recommendation, that would be great too. :D

Here are some of my goals for the next two weeks:

*Run 3x/wk MWF
*Circuit training THS (includes weights)
*More fruits and veggies
*No eating out or junk food

Forgotten?

Nope, I have not forgotten to to post pictures of me in between my goal. I have no one at home to help me and at night the kids are here and there and everywhere. I am hoping tonight to get pictures taken and up tomorrow.

Hope all is well with you Cami and Michelle. Keep up the great work. I found some wonderful recipes that help kick the metabolism into high gear and will try to post them soon.

Have a great day!

Rolyndia

Before and BeTWEENer pictures...

These are NOT "before and after" pictures, because I'm planning to take the pictures again in a few more months for my "after". These are my "Betweeners".

I've been putting it off long enough. "I don't think they will look any different yet, maybe I'll wait a few more weeks."
or, "I'll take them after I've gone without any treats for awhile", or "I'll wait until I'm not on my period and don't look so bloated!" etc. You get the idea.

Well...NO MORE PROCRASTINATING!

I ate horrible all weekend with my family in town, had too much sugar yesterday for Easter and am currently VERY bloated, but here ya go anyway!

I honestly can't see much change in these pictures, but I promised to post them, so here they are! Hopefully, I'll notice more change the next time around!

BEFORE:

BETWEEN:
(My stomach seems a little flatter in that last picture, but I could've just been sucking in more?!)

BEFORE:

BETWEEN:

(My arms are DEFINITELY stronger now, but that pictue did NOT do them justice. You can just take my word on that one.)

BEFORE:

BETWEEN:

Most of my muscles are a lot stronger then they were a few months ago, actually, but that's hard to see in a picture. I notice I can do a lot heavier weights now (and for longer periods of time) and I can actually see a bigger definition in my calves, arms, and shoulders

when I flex, so that's a plus.

I need to really cut back the treats...especially after the Easter Holiday when it's around more. I'll keep you posted next week on how I'm doing! Good luck girls. I wanna see yours now!

I'm alive.

I promise I'm still alive. I'm still exercising, but could do better with eating....(like usual.) I PROMISE I'll post pictures asap. Life has just gotten crazy busy the past few weeks. I'll try to take some pictures this week. I'm kind of dreadin it, since I don't feel like much has changed, but we'll see! I'm also dreading the fact that my gym pass is up in 3 weeks! Ahh. That went way too fast! Anyway- I'll post again in a few days with my pictures! Keep up the good work girls. NO SUGAR UNTIL EASTER FOR ME!!!! .....I know, I know, it's only a week, but I surely need to do it!