Last Week of Stage 1! Wednesday

Good Morning America:

* I am most proud of my client, Jennifer, for hitting her second day of weights.
* I am grateful for being able to have a vacation.
* I am enjoying in life working out with Nadia.
* I am committed to reaching balance again in life.
* I love my bed, especially in the morning...why is it so much softer then?

Recipe Day: Whole-Wheat Flax Cookies (Clean Eating)

1/2 cup Whole Flax Seeds
1 1/2 cups Buttermilk
2 cups whole wheat flour or 2 cups gluten free flour combination
1/2 cup Flax Meal
1 cup rolled oats
1 tsp baking powder
1 tsp baking soda
1/2 tsp sea salt
1/2 tsp cinnamon
1/4 ground nutmeg
1/4 ground mace
1 cup Olivina or 1 cup Canola Oil
1 cup Sucanat
2 eggs
2 Tbsp pure vanilla extract
2 cups chopped, raw, unsalted almonds
1/2 cup dark, Sultana raisins

1. Preheat oven to 375. In small bowl or glass measuring cup, soak whole flax seeds in buttermilk or soured skim milk. These are best soaked for about 2 hours at room temperature.
2. Meanwhile, in a large bowl, measure all dry ingedients including flour, flax meal, oats, baking powder, baking soda, sea salt and spices and combine with whisk until well blended. Don't add raisins or chopped almonds yet!
3. In another medium-sized bowl beat Olivina or olive-based margarine and Sucanat until fluffy. Add one egg at a time and beat well. Add vanilla and mix well again.
4. Combine liquid and dry ingredients and gold until all ingredients are evenly blended. Add raisins and chopped almonds and mix lightly until blended.
5. Prepare a cookie sheet with parchment paper or Silpat sheet or spray light with cooking spray. Using a large soup spoon, take dough and make balls. Place on cookie sheet and bake for 15 minutes.

182 Calories
4 g. Protein
16 g. Carbohydrates
3 g. Fiber

Metabolic Demand: Back & Biceps

1. Side Lunges 3 rows
2. Side Throw Downs
3. Seal

1. DB Lawn Mower
2. Step Back and Hi Row
3. Digger

Weights: Back & Biceps 8-12 reps

* Pullups - 5 sets
* Low Row - 5 sets
* DB Bent over Row - 4 sets
* Cable Curls - 5 sets
* DB Hammer Curls - 5 sets

Cardio:

* Bike 30 min.

Good Night, Good Luck:

* I have given my word.
* I learned that exercise will make everything better.
* Today has enhanced my life by watching "The Good Wife."

Thoughts: