Tilapia Wraps

I simply cooked my tilapia... used fresh chopped salsa..(from Trader Joes)
and wrapped in Lettuce... was good! spicy actuallY!

CLEAN Tilapia/Crab CAKES

Ingredients:
*7 ounces tilapia
*4 ounces crab meat
*1 tbspn Garden of Life Raw Fiber(or flax meal)
*5 ounces squash
*2 ounces of onions
*1 tspn cayenne pepper
*1 tspn McCormick Southwestern Seasoning
*1/2 tspn white pepper
* sea salt (to taste)


** will need a food blender/NINJA




Preparation:


cook the tilapia and crab meat fully.. in a nonstick skillet sauté the squash & onions until done
Take half of veggies and meat and blend well add the fiber and seasonings.
place in a mixing bowl.. add remainder of veggies and meat. MIX WELL.


Form cakes.
In nonstick skillet cook patties WELL on each side.

serve warm. enjoy.. 

FRUIT & VEGGIES TWO WEEK CHALLENGE!!!!!

CHALLENGE WILL RUN TWO WEEKS!!!

Note:Use MCT Oil throughout the day to avoid being hungry and getting lightheaded.

3/19 THRU 4/1

ESSENTIALS:

Omega 3 Fish Oil @ 1500 mg’s per day, • Vitamin D- ‐3 @ 1000 mg’s per day *Garden of Life Raw Fiber, can be found at Vitamin Shoppe

ALLOWED VEGGIES: 3 OUNCES EQUAL 1 SERVING 

• asparagus 8 stalks • beans (all) ½ cup • broccoli 1 cup • cabbage ½ cup • celery 2 stalks • garden beans ½ cup • garlic • kidney beans ½ cup • lettuce 2 cups • mushrooms ½ cup • onions ½ onion • peppers ½ cup • spinach 2 cups • squash ½ cup • bitter melon 1 cup * Kale (Steamed only) Collard Greens

ALLOWED FRUIT: 3 OUNCES EQUAL 1 SERVING

apples • blueberries Fresh • *fresh cherries • *grapefruit • green grapes • orange • *pears • *plums • *prunes • raspberries • tomatoes

ONLY NUTS ALLOWED ARE: ALMONDS NO SALT

RECIPE FOR VINEGAR & OIL DRESSING USING MCT: 

 Vinegar and Oil Dressing: 1 tablespoon of MCT Oil, 1 tablespoon of squeezed lime juice, 1 tablespoon of vinegar, ½ tablespoon of sea salt and ½ tablespoon of cayenne pepper (Can also use 1 tablespoon of Braggs Liquid Amino instead of sea salt but not both due to sodium). If Blood Pressure is a concern remove salt and use Ms. Dash

5 MEALS DAILY:

MEAL 1 & MEAL 2= 3 OUNCES OF FRUIT/ 3 OUNCES OF VEGGIES

MEAL 3= 8 OUNCES OF VEGGIES TOTAL (USE MCT HERE.. 3 TABLESPOONS. EITHER DRINK IT.. OR USE AS DRESSING)

MEAL 4 & MEAL 5= 3 OUNCES OF FRUIT/ 3 OUNCES OF VEGGIES PLUS 20 ALMONDS

~~~if opting to do fish with this.... up to 12 ounces TOTAL daily for tilapia~~




**** 2 SCOOPS A DAY OF RAW FIBER DAILY**** 

MAY SPRINKLE ON VEGGIES OR... 

AT BREAKFAST ONLY: 

***Alternative meal 1 – 1  cups of grapes,  cup frozen blueberries or strawberries, 2

cups of water, 2 scoops of organic raw fiber (Garden of Life Brand), 2 tablespoons of

MCT oil, 1 tablespoon of Agave Nector. Blend until smooth and pour over ice. For

smoothie add cup of ice to blender.

THE BEAUTY IN THIS.. IF YOU ARE HUNGRY AND ITS NOT MEAL TIME.. HAVE A 3 OUNCE SERVING FROM THE LIST!!!!!! 

CHALLENGE GUIDELINES:

~SUBMIT STARTING WEIGHT.. NO PIC REQUIRED.... END OF WEEK WEIGHT SHOULD BE DONE SUNDAY MORNINGS AND POSTED TO THE GROUP FORUM ON MFP.

~DAILY.. LOG HOW YOU ARE FEELING.. SOME OF YOUR COMPLICATIONS..AND/OR ANYTHING ELSE YOU FEEL WE SHOULD/WOULD LIKE TO KNOW IN THE GROUP FORUM POST ON MFP. 

~AND LAST BUT NOT LEAST STAY TRUE TO YOU!!!!!! DONT CHEAT YOURSELF!! 

RECOMMENDED EXERCISE: MINIMUM>>>1 HOUR HIIT CARDIO<<<

Challenges for week 2/6 thru 2/11

exercises at bottom of page... 



EVERYONE COMPLETES THIS ON MONDAY:


BURN BABY BURN....set timer for 15 mins...lay it on the floor so you can see the clock..unless you can set it to alert you at intervals...You need a 10 pound weight set JOG FOR 1 min....MAY BE DONE IN PLACE..TIP: I use my hallway... Push ups- as many as possible for 20 secs Squats w/ weight (do arm curls) as many as possible for 30 sec Jumps Squats-No weights!!!! as many as possible for 10 secs. JOG FOR 1 min JUMPROPE(may be imaginary. Just get those feet up and arms rotating)- 20 seconds Push ups- 20 secs Squats w/weight (do curls) 20 secs. JOG FOR 1 min REPEAT UNTIL TIMER GOES OFF!



 ADVANCED?? 1/2 OF  JACS SLAM (if you want to do the complete SLAM you must do this 10 times equaling 1000 jumps with rope) !!!!! speed rope-100 jumps..... SKATERS-10 per leg ...Squats with arm curls using at least a 10 pound weight-10 reps...... Vertical punches w/3 to 5 pound weight-20 alternating punches ......Jumping jacks- 50 jumps.... GO FAST RIGHT HERE... Squat Jumps w/weight-15!!!!! REPEAT UNTIL YOU HIT 500 jumps with the speed rope...so that mean you are doing this 5 times have fun!!!!!!!!!!

TUESDAY: IF...
ABS IS YOUR FOCUS DO:
15 CRUNCHY FROGS
15 WINDSHIELD WIPERS (PER SIDE)
25 BICYCLES GOING FORWARD
25 BICYCLES GOING IN REVERSE
20 CRUNCHY FROGS
20 WINDSHIELD WIPERS (PER SIDE)
30 CRUNCHES
15 WINDSHIELD WIPERS (PER SIDE)


300 JUMPS WITH ROPE
100 JUMPING JACKS




ARMS IS YOUR FOCUS DO:
20 DEEP SWIMMERS PRESS
15 WOOD CHOPS
15 LAWN MOWERS (PER SIDE)
20 PUSH-UPS(MAY BE MODIFIED)
15 ARM CURLS
20 DEEP SWIMMERS PRESS
20 WOOD CHOPS
10 PUSH UPS (MAY BE MODIFIED)


300 JUMPS WITH ROPE
100 JUMPING JACKS 





LEGS IS YOUR FOCUS DO: 
25 SQUATS W/ WEIGHT
25 SKATERS W/MEDICINE BALL
15 JUMP SQUATS W/WEIGHT
50 SQUAT STANCE VERTICAL PUNCHES(SIT LOW AS POSSIBLE FEEL THE BURN)
REPEAT 4 TIMES
**LEGS BEING A BIGGER MUSCLE WILL REQUIRE MORE***




200 JUMPS WITH ROPE

ALL OVER IS YOUR FOCUS DO:

150 JUMPS WITH ROPE/25 SKATERS W/MEDICINE BALL/25 DEEP SWIMMERS PRESS/25 PUSH UPS (MAY BE MODIFIED)/25 CRUNCHY FROGS/25 CRUNCHES
REPEAT 4 TIMES
***JUMPS MAY BE DONE IN INCREMENTS OF 50***





EVERYONE COMPLETES THIS ON WEDNESDAY:

JAC's Swag (Speed Rope-2000 jumps; Launching Skaters w/4LB medicine ball-100; Calf Jumps w/20LBs-100; Squats w/10LBS-50; Squat Jumps w/ 10LB-100; Vertical Punch w/squat stance 5LBS-200)

THIS IS HOW you do the workout : 100 jumps with rope/20 skaters/20 calf jumps/10 squats/20 squat jumps/20 vertical punches REPEAT 5 times.... 

You will be left with 1500 jumps and 100 vertical punches to do... SO NOW... 

do 300 jumps/20 punches/300 jumps/20 punches/300 jumps/20 punches/300 jumps/ 20 punches/300 jumps/ 20 punches






Thursday: IF.....

ABS IS YOUR FOCUS DO:

15 CRUNCHY FROGS

15 WINDSHIELD WIPERS (PER SIDE)

25 BICYCLES GOING FORWARD

25 BICYCLES GOING IN REVERSE

20 CRUNCHY FROGS

20 WINDSHIELD WIPERS (PER SIDE)

30 CRUNCHES

15 WINDSHIELD WIPERS (PER SIDE)

300 JUMPS WITH ROPE

100 JUMPING JACKS

ARMS IS YOUR FOCUS DO:

20 DEEP SWIMMERS PRESS

15 WOOD CHOPS

15 LAWN MOWERS (PER SIDE)

20 PUSH-UPS(MAY BE MODIFIED)

15 ARM CURLS

20 DEEP SWIMMERS PRESS

20 WOOD CHOPS

10 PUSH UPS (MAY BE MODIFIED)

300 JUMPS WITH ROPE

100 JUMPING JACKS 

LEGS IS YOUR FOCUS DO: 

25 SQUATS W/ WEIGHT

25 SKATERS W/MEDICINE BALL

15 JUMP SQUATS W/WEIGHT

50 SQUAT STANCE VERTICAL PUNCHES(SIT LOW AS POSSIBLE FEEL THE BURN)

REPEAT 4 TIMES

**LEGS BEING A BIGGER MUSCLE WILL REQUIRE MORE***

200 JUMPS WITH ROPE

ALL OVER IS YOUR FOCUS DO:

150 JUMPS WITH ROPE/25 SKATERS W/MEDICINE BALL/25 DEEP SWIMMERS PRESS/25 PUSH UPS (MAY BE MODIFIED)/25 CRUNCHY FROGS/25 CRUNCHES

REPEAT 4 TIMES

***JUMPS MAY BE DONE IN INCREMENTS OF 50***

Friday:

OUR STANDING FRIDAY WORKOUT!!!!! WHATS YOUR PROGRESS FROM LAST TIME PLEASE DO TELL!!!! 

100 jumps with rope; 3 sets of 15 deep swimmers press; 3 sets of 15 lawnmowers(per arm); 3 sets of 21's; 100 jumps with rope OR imaginary ( IF YOU HAVENT BOUGHT ONE BY NOW.. PLEASE GO INVEST 6 BUCKS AND GET ONE.. ITS COMPLETELY DIFFERENT FROM PRETEND); 3 sets of 15 chest fly's; 3 sets of 15 woodchops;3 sets of triceps kickbacks; 100 jumps with rope

 IF YOU ARE BAD.. DO 300 more JUMPS and tell us about it!!! YOU ARE DONE!!!!!!!!! YOU ARE AMAZING!!!!!!!!!!!!!!!!!!!                

EVERYONE DOES THIS ON SATURDAY:

15 CRUNCHY FROGS

15 WINDSHIELD WIPERS (PER SIDE)

25 BICYCLES GOING FORWARD

25 BICYCLES GOING IN REVERSE

20 CRUNCHY FROGS

20 WINDSHIELD WIPERS (PER SIDE)

30 CRUNCHES

15 WINDSHIELD WIPERS (PER SIDE)

300 JUMPS WITH ROPE

100 JUMPING JACKS

LINK TO ALL EXERCISES!! 

Bear Walk

Toe Touches

Burpees

Windshield Wipers
 (modified bend your knees)

Split Squats

Swimmer's Press
 ( you may start in the arms up position)

21's
 (7 for each position pay attention to the stopping point)

Dumbbell Chest Fly
 (notice his mouth doesn't match the video LOL)

Lawnmowers
 (I threw you a bone guys!)

Tricep Kickbacks
 (do the second example)

Wood Chops

Globe Jumps
 (each jump for us counts as one)

Kick Squats

Crunchy Frog

Barbecue Ranch Chicken Salad

Well... one of My Fitness Pals Here In King Of Prussia, PA. took me to The Cheesecake Factory. I ordered this Barbecue Ranch Chicken salad.. IT WAS THE BOMB!!!!!!!!!!!!! So yall know me.. i had to come up with my own rendition. This is it. I forgot avocado... other than that.. it the same!!

6 ounces of Harvestland Chicken
70 grams of Tomato
40 grams of Onions
1/2 cup of Bush's low sodium Black beans
1/2 cup of corn kernels
1/2 ounce of cheddar cheese
2 slices of Oscar Meyer Center Cut bacon
jalapenos to taste
2 tablespoons of Ranch dressing
1/2 tablespoon of Kraft Sweet N Spicy Barbecue


606 calories/62 protein/ 52 carbs/9 fiber/23 Fat

^^^^^^^ Needless to say this is really only doable on a high burn day.. but it was soooooo good!!!!!! And next time I will add the avocados!! ^^^^^^^^

2 THUMBS UP FOR ROCK N ROLL!!!

Hey You Guyses! You know how I feel about fitness and health, right? Well, Of course this was a gradual process. I began meeting each challenge with the thought process of , ' I will not be able to do this'. The crazy part was that I WAS DOING IT & MAKING PROGRESS! One day early in my 'learning to run' days (when everything but my ear lobes jiggled), I was thinking (while running) "shut the Hell up! I will not listen to you anymore. I ate that damn cake (entire cake).. I enjoyed Hibachi twice a week, pasta, and sweets. I am the one who has to fix it. I am the one in pain. I am the one who HATES looking at herself so much that when I get out of the shower.. I  close my eyes and reach for the towel to hurry and wrap up because I hate what I see. Thats ALL ME!!! Yet... I am ALSO the one who walks/run as the assholes blow their horns in passing because they get a laugh out of seeing me run. I am ALSO the one RUNNING!!!!! I AM the one who wins when I accomplish each and every goal.. be that as it may small to many. I am the ONLY one who can decide when and IF I fail or succeed.  So shut the HELL UP, ME!!!!". I was jogging, actually... And I was crying. But Baby.. I got pumped up!!!!!! I started moving my entire ME ... swinging my arms... lifting my feet higher.. whew I was flying!!!!!! I was so proud!!!!! I looked at my tracker.. AHHAHAAHA!!!! I had barely beat my time before.  DAYYUM!!! It didn't matter though.. somehow I burned more.. and I knew I had been playing around when I started. I was defeating myself BEFORE even starting! I started racing against myself. And wouldn't ya know it??? I improved and it was FUN and I looked forward to seeing my rolls when I stepped out the shower. WHY? I would say to myself.. there are worse things I could be.

From that moment on I would be sooooo krunk about working out! And when I would improve I felt very much like this little boy on this video.... I dang near cry each time I watch it... because he is a BABY... and he understands what it takes to get better.. and he's not afraid.. He is READY!!!!
So.. no matter what phase of this journey you are on... Don't be AFRAID.. be,,,,  READY!!!

RESULTS FROM COACHES CHALLENGE

This was the challenge... 


COACHES...CHALLENGE YOUR TEAM AS A WHOLE..YOU INCLUDED.. TO BURN 1150 more cals tomorrow than they did today....1/17/2012 If you have someone with a low rhr....this would take forever.. Soooo for every 30 mins..that counts as 175 calories burned!!!! THIS IS A CHANCE TO BUILD AN EVEN CLOSER RAPPORT AND SHOW THEM YOU ARE IN IT WITH THEM.. THIS IS LESS THAN 300 cals per person..OR 40 mins for those who have a hard time getting the HR up(GG). LEGGGOOOOOOOOOOOOOOOOOOOOO!!!!! WE WANT IT!!!!












The Results.....




Team Tmogs: 
Hugznkiki  increased time and calories :-) 
Wednesday 50 min 481 calories
Tuesday 15 min 130 calories 

Cshine06 
Wednesday 60 min 601 calories 
Tuesday 30 min 300 calories 

Redldtstl 
Wednesday 100 mins 1750 calories
Tuesday 56 min 356 calories 
TMOGS

Wednesday 73 min 545 calories 
Tuesday 50 min 273 calories


>>>Total Increased Team Burn= 2268<<<


Team SimplyJourLeeBrooks:


Brooks1011.....
Wednesday 112 mins. 936 calories
Tuesday 55 mins  813 calories


Simplygettingfit.....
Wednesday173 mins WOW!!!!!!!!!!  1132 calories
Tuesday ... 0 and 0  way to rock it out Babes!!! 


Leeslim4life... 
Wednesday 97 mins 1045 calories
Tuesday... 60 mins and 565 calories 


Journeyingascrystal
Wednesday 80 mins 1078 calories
Tuesday 76 mins 1015 calories


>>>Total Increased Team Burn= 1795<<<






**Team: Golden Warriors** 

>>>GoldenGirl<<< 

Tuesday Burn- 343 cals 
Wednesday Burn- 769 cals 
Increased Burn #- 426 cals 

>>>Khadines<<< 

Tuesday Burn- 834 cals 
Wednesday Burn- 1031 cals 
Increased Burn #- 197 cals 

>>>Nicole615<<< 

Tuesday Burn- 762 cals 
Wednesday Burn- 892 cals 
Increased Burn #- 130 cals 

>>>Saskenn<<< 

Tuesday Burn- 412 cals 
Wednesday Burn- 777 cals 
Increased Burn #- 365 cals 

>>>Total Increased Team Burn= 1118<<< 








>>>Gwendalyn's Angels<<<


Lmbartley 
Tuesday mins 77 cals burn 620 
Yesterday mins 122 cals burn 1654 

Dizexhaled 
Tuesday Mins ? Cals burn 511 
Yesterday Mins 90 Cals burn 690 

Kcham817 
Tuesday Mins 40 Cals burn 320 
Yesterday Mins 78 Cals burn 797 

Gwendalyne 
Tuesday 0 - no exercise 
Yesterday Min 73 Cals burn 704


>>>Total Increased Team Burn= 2394<<< 

BIGGEST LOSER CHALLENGE FOR January 20, 2012!!!!!

BIGGEST LOSER CHALLENGE FOR  January 20, 
2012!!!!!!  SIMPLY TIME YOURSELF ON THIS ONE.. WE WILL RE-DO this as the challenge Progress and we will track your speed in getting through this... PLEASE BE SAFE.. FOCUS ON FORM!!!!!!!!! NOW LEGGGGGOOOOO!!!!!!!! 


Thanks  LIZZY-POOH for telling us about: Free app Gym Buddy will alert you at intervals.






THIS IS AT YOUR OWN PACE!!! This Will Be OUR STANDING FRIDAY WORKOUT!!!!! SO YOU WILL GET TO SEE YOUR PROGRESS!!!! 


100 jumps with rope; 3 sets of 15 deep swimmers press; 3 sets of 15 lawnmowers(per arm); 3 sets of 21's; 100 jumps with rope OR imaginary ( IF YOU HAVENT BOUGHT ONE BY NOW.. PLEASE GO INVEST 6 BUCKS AND GET ONE.. ITS COMPLETELY DIFFERENT FROM PRETEND); 3 sets of 15 chest fly's; 3 sets of 15 woodchops;3 sets of triceps kickbacks; 100 jumps with rope








 IF YOU ARE BAD.. DO 300 more JUMPS and tell us about it!!! YOU ARE DONE!!!!!!!!! YOU ARE AMAZING!!!!!!!!!!!!!!!!!!!                








LINK TO ALL EXERCISES!! 
Bear Walk

Toe Touches

Burpees

Windshield Wipers
 (modified bend your knees)

Split Squats

Swimmer's Press
 ( you may start in the arms up position)

21's
 (7 for each position pay attention to the stopping point)

Dumbbell Chest Fly
 (notice his mouth doesn't match the video LOL)

Lawnmowers
 (I threw you a bone guys!)

Tricep Kickbacks
 (do the second example)

Wood Chops

Globe Jumps
 (each jump for us counts as one)

Kick Squats