Stage 2: Week 4 - Friday

Good Morning America: 4 AM

* I am most proud of my client, Sue, for her success in developing a eating plan to achieve weight loss.
* I am grateful for my schedule allowing Friday movies.
* I am enjoying in life witnessing people reaching their goals and how it makes them smile.
* I am committed to trying to help more people smile.
* I love butternut squash.

Notes:

Exercise Day: Baseball Swing

1. Standing with feet parallel and side ways to a pulley or band connection.
2. Hold handle with both hands with both arms straight out and fixed.
3. Rotate back and forth holding abdominals tights.

Stats:

Weight - Weighing Feb. 1
Calorie Intake (approximate) - 1645
Calorie Expenditure (approximate) - 257
Net (approximate) - 1388
Protein (approximate)- 170 grams

Nutrition:

Breakfast: 5 am / 348 calories

1/2 cup oatmeal
1/2 Tbsp Almond butter
6 Egg White Puff
1 cup asparagus
coffee with Truvia - NO CREAMER!

Snack: 9 am / 130 calories

1 scoop Isopure Whey Protein
10 cherry tomatoes

Lunch: 11 am / 237 calories

4 oz. Cod
1/3 cup Quinoa
1 cup Broccoli

Snack: 1 pm / 297 calories

Apple
1/4 cup Sliced Almonds
1 String Cheese

Dinner: 4:30 pm / 476 calories

4 oz. Tilapia
1 cup Broccoli
1/3 cup Quinoa
3 cups butternut squash

Snack: 6:30 pm / 176 calories

1 cup Dannon Lite and Fit Vanilla Yogurt
1/8 cup Pumpkin
1 cup of blueberries
Tea

Weights:

DB OH Press - BOSU double crunch
DB Side Raises - BOSU side crunches
DB Front Raises - BOSU basic crunches
DB Rear Delt Raises - Reverse crunches

Cardio:

* OFF

Good Night, Good Luck: 8:30 PM

* I have given strength.
* I learned that 3 hours movies are too long.
* Today has enhanced my life by getting to visit with Sue.

Thoughts:

It is taking convincing every morning not to get on the scale. I believe i have lost by looking at myself and really want to see if its is factual in weight terms. I just keep telling myself that waiting until Feb. 1 will be that much more rewarding.