So, today starts phase 2 of the 90 day challenge. It is already more intense. WOW. The work out is, what she calls, mini-burts (I think), in which she targets a certain part of the body. I one "cycle" I focus nothing on my legs, doing jump squats (pylometric) to static lunges to another leg move. It, wow, it really has a burn! But the next cycle goes to arms, so just when I think I'm gunna die, it changes. Each cycle has a few diff moves, cardio, repeat moves. I wasnt able to do it for the entire burst. Wow. I have a feeling I'll be feeling this tomorrow! But, I really enjoyed it. I love how my fat cries (aka sweat) and I can tell a difference. I do disc 5 & 6 for a full 2 weeks so I'm sure I'll be able to finish it all, definitely something to work towards!
So, my meal plan... I am starting this a day late so it's a short 6 day week :)
Mon 9/3
B: Banana Bread Muffin, skim
L: Chef Salad
S: Protein Drink
D: Lemon Chicken, veggie
Tues 9/4
B: Raspberry spread on WW toast, skim
L: Lasagna meal, string chz, grapes
S: Hard Boil Egg
D: Shrimp Rice Alfredo
Wed 9/5
B: Banana Bread Muffin, skim
L:
Left-over Chicken, cucs, cantaloupe wedge
S: Celery w/Almond Butter
D: Mom & Dads
Thur 9/10
B: 2 scrambled egg, onion, pepper, avocado, skim
L: Medd. tuna wrap
S: Protein Drink
D: Teriyaki Chicken, veggie
Fri 9/11
B: Greek yogurt, rasp, pecan, skim
L: Salmon salad, hard boil egg
S: Apple slice w/cheddar
D: Brats, chips, raw veggie
Sat 9/12
B: Banana bread muffin, skim
L: Left-over shrimp/rice, veggie
S: Hard boil egg
D: Chicken soft shells
Yep, that is my goal for the week :) I can do it, I hope to have a loss at the end of the week and hope to kill my workouts!!!
Monday, September 3, 2012
Saturday, September 1, 2012
The 3 P's (without the Pictures... so really... The 2 P's!)
So... I have been doing the J.Michaels Body Revolution for 1 month now. Sat Sept 1st marks 4 wks. I did my measurements aka proportions and LOVE my numbers!!! Heres a look...
Neck: 14 to 13 ... loss of .5
Upper Chest: 41 to 41.25 ... gain .25
Bust: 43 to 43.25 ... gain .25
Midriff: 37.75 to 37 ... loss of .75
Upper Arm: R: 11 to 12.25 ... gain 1.25
L: 12 to 12.25 ... gain .25
Waist: 44.5 to 36.34 ... LOSS of 7.75 (woot woot!!!)
Upper Hip (abdomen): 45 to 43.5 ... loss of 1.5
Lower Hip (butt): 44.75 to 44.5 ... loss of .25
Upper Thigh: R: 26.5 to 27 ... gain .5
L: 25 to 26.5 ... gain 1.5
Mid Thigh: R: 22.25 to 22.25 .. stayed
L: 22 to 22.75 ... gain .75
Calf: R: 14 to 14.25 ... gain .25
L: 15 to 15 .. stayed
Total lost 10.75 but gain of 5, so all in all, lost total of 5.75 inches in 1 month!!! wOOhOOEY!!! Not too shabby.
I weighed in today at x. I know I am eating better and what I am supposed to, I am getting my workout/exercise in, I am losing inches, I got better at my assessment numbers. I also know I am gaining muscle and at some point the weight will start to come off. While yes, it is annoying, I am doing what I am supposed to be doing. The number on the scale is one small portion of the entire equation!
My assessment:
Push ups: 8 military (poor form) to 12 military with good form.
Sit ups: 9 to 19
Reverse Lunges: 35 to 32 (worked on better form and going all the way down.
Jumping Jacks: 63 to 75 (really had to pee or probably could have gotten out more)
Burpees: 17 to 21
Flexability: 17.5 to 18.5 :)
So... I will continue what I am doing. I will eat right, exercise, and keep on keeping on! :)
Neck: 14 to 13 ... loss of .5
Upper Chest: 41 to 41.25 ... gain .25
Bust: 43 to 43.25 ... gain .25
Midriff: 37.75 to 37 ... loss of .75
Upper Arm: R: 11 to 12.25 ... gain 1.25
L: 12 to 12.25 ... gain .25
Waist: 44.5 to 36.34 ... LOSS of 7.75 (woot woot!!!)
Upper Hip (abdomen): 45 to 43.5 ... loss of 1.5
Lower Hip (butt): 44.75 to 44.5 ... loss of .25
Upper Thigh: R: 26.5 to 27 ... gain .5
L: 25 to 26.5 ... gain 1.5
Mid Thigh: R: 22.25 to 22.25 .. stayed
L: 22 to 22.75 ... gain .75
Calf: R: 14 to 14.25 ... gain .25
L: 15 to 15 .. stayed
Total lost 10.75 but gain of 5, so all in all, lost total of 5.75 inches in 1 month!!! wOOhOOEY!!! Not too shabby.
I weighed in today at x. I know I am eating better and what I am supposed to, I am getting my workout/exercise in, I am losing inches, I got better at my assessment numbers. I also know I am gaining muscle and at some point the weight will start to come off. While yes, it is annoying, I am doing what I am supposed to be doing. The number on the scale is one small portion of the entire equation!
My assessment:
Push ups: 8 military (poor form) to 12 military with good form.
Sit ups: 9 to 19
Reverse Lunges: 35 to 32 (worked on better form and going all the way down.
Jumping Jacks: 63 to 75 (really had to pee or probably could have gotten out more)
Burpees: 17 to 21
Flexability: 17.5 to 18.5 :)
So... I will continue what I am doing. I will eat right, exercise, and keep on keeping on! :)
Saturday, August 25, 2012
Update (to includ wk 4 meals)
Losing weight is hard. I get so discouraged sometimes. I hit my "monthly" so feel more bloated plus I caved and ate too much chocolate. I looked back at some pictures from Oct/2011 when I went to visit my sister and man, I looked skinny!!! It really made me realize what I gained back and how GOOD I felt when I was at that weight.
I dont know why I have been struggling so much but I'm tired of making excuses for myself and not doing it! I feel like I should be "following" something, I know I am doing JM Body Rev system, but I've done weight watchers or counted cals for sooooo long it feels weird not to do that. Jillian does have a spot for me to add up and count out my cals but I really dislike counting cals! LOL.(plus I hate writing it down, I'd rather enter on computer).
This next week I am going to focus more on keeping better track. I pulled up my weight watchers points counter and going to plug everything in there. I am going to keep a meal plan but be more flexible in it and not get discouraged or upset when something doesnt work out. I am not going to eat out this week (my hubby is a bad influence in this category, I wish he'd help out more with making dinners)
I also want to say that I was craving a soda, and not like a 12 oz can... I wanted the 32oz fountain from gas station, but not only the diet, the cherry diet pepsi. I did get that and did drink the entire thing, but was very impressed that I didnt feel like it "quenched" my thirst. It was like "ehh, not bad" it was far from "OMG why in the heck did I give this up" which quite impressed me! Soda was a lot easier to give up then I thought! and now I know I can have one, here or there, and not "fall off the wagon" So yay!
So... here goes for a great week 4! I shall continue my exercise and hope for a good loss at the end of the week!
Week 4 Meals:
Sun 8-26:
B: Oatmeal w/mashed Banana & pecans, 1/2 cup skim *5 points
L: Salmon Salad *9 pts
S: Cucumber *0 pts
D: BBQ with friends/family :) *____ pts
\_____/
Mon 8/27:
B: Yogurt w/Berries & pecans, 1/2 cup skim *4 pts
L: Shrimp, Rice, Grapes *5 pts
S: Hard Boil egg *2 pts
D: Tacos *____ pts
\_____/
Tues 8/28:
B: Blueberry banana muffin, 1/2 cup skim *7
L: Chicken Avocado & Ched burrito, cucumber *8
(chix,avo,onion,pepper,lettuce, 1/4 c ched chz on 1 ww tortilla -warmed)
S: Apple w/Ched *2
D: Beef Stir Fry *____ pts
\_____/
Wed 8/29:
B: PB Toast with Banana, 1/2 cup skim *5
L: Mediterranean Tuna Salad Roll, string cheese *7
(1/2 can tuna,1/2 HB egg,celery,onion,lemon juice, s/p, lettuce on 1 ww tortilla -warmed)
S: Celery w/ 1 T Almond Butter *3
D: Mom & Dads: ________________
________________
\_____/
Thurs 8/30:
B: Blueberry banana muffin, 1/2 cup milk *7
L: _______________________________________ *_____
S: _______________________________________ *_____
D: Lemon Chicken w/potato wedges * ____ pts
\_____/
Fri 8/31:
B: Omelet, 1/2 cup skim *7
L: Subway *11 (will be wheat bread, LOTS veggies, no mayo)
S: Hard Boil egg *2
D: Terr Chix w/veggie *_____pts
\_____/
Sat 9/1:
B: Blueberry banana muffin, skim *7
L: Chicken salad, grapes *9
S: Celery w/1 T Almond Butter *3
D: Salmon w/rice & baked veggies *_____ pts
\_____/
So, that is my plan this week. Hope all goes well and have a GREAT weigh in next Sat!!!
I dont know why I have been struggling so much but I'm tired of making excuses for myself and not doing it! I feel like I should be "following" something, I know I am doing JM Body Rev system, but I've done weight watchers or counted cals for sooooo long it feels weird not to do that. Jillian does have a spot for me to add up and count out my cals but I really dislike counting cals! LOL.(plus I hate writing it down, I'd rather enter on computer).
This next week I am going to focus more on keeping better track. I pulled up my weight watchers points counter and going to plug everything in there. I am going to keep a meal plan but be more flexible in it and not get discouraged or upset when something doesnt work out. I am not going to eat out this week (my hubby is a bad influence in this category, I wish he'd help out more with making dinners)
I also want to say that I was craving a soda, and not like a 12 oz can... I wanted the 32oz fountain from gas station, but not only the diet, the cherry diet pepsi. I did get that and did drink the entire thing, but was very impressed that I didnt feel like it "quenched" my thirst. It was like "ehh, not bad" it was far from "OMG why in the heck did I give this up" which quite impressed me! Soda was a lot easier to give up then I thought! and now I know I can have one, here or there, and not "fall off the wagon" So yay!
So... here goes for a great week 4! I shall continue my exercise and hope for a good loss at the end of the week!
Week 4 Meals:
Sun 8-26:
B: Oatmeal w/mashed Banana & pecans, 1/2 cup skim *5 points
L: Salmon Salad *9 pts
S: Cucumber *0 pts
D: BBQ with friends/family :) *____ pts
\_____/
Mon 8/27:
B: Yogurt w/Berries & pecans, 1/2 cup skim *4 pts
L: Shrimp, Rice, Grapes *5 pts
S: Hard Boil egg *2 pts
D: Tacos *____ pts
\_____/
Tues 8/28:
B: Blueberry banana muffin, 1/2 cup skim *7
L: Chicken Avocado & Ched burrito, cucumber *8
(chix,avo,onion,pepper,lettuce, 1/4 c ched chz on 1 ww tortilla -warmed)
S: Apple w/Ched *2
D: Beef Stir Fry *____ pts
\_____/
Wed 8/29:
B: PB Toast with Banana, 1/2 cup skim *5
L: Mediterranean Tuna Salad Roll, string cheese *7
(1/2 can tuna,1/2 HB egg,celery,onion,lemon juice, s/p, lettuce on 1 ww tortilla -warmed)
S: Celery w/ 1 T Almond Butter *3
D: Mom & Dads: ________________
________________
\_____/
Thurs 8/30:
B: Blueberry banana muffin, 1/2 cup milk *7
L: _______________________________________ *_____
S: _______________________________________ *_____
D: Lemon Chicken w/potato wedges * ____ pts
\_____/
Fri 8/31:
B: Omelet, 1/2 cup skim *7
L: Subway *11 (will be wheat bread, LOTS veggies, no mayo)
S: Hard Boil egg *2
D: Terr Chix w/veggie *_____pts
\_____/
Sat 9/1:
B: Blueberry banana muffin, skim *7
L: Chicken salad, grapes *9
S: Celery w/1 T Almond Butter *3
D: Salmon w/rice & baked veggies *_____ pts
\_____/
So, that is my plan this week. Hope all goes well and have a GREAT weigh in next Sat!!!
Saturday, August 18, 2012
Week 3 Meals
Week 3 Meal Plan
Sun 8/19
B: Omelet (2 egg, onion, red pepper, s/p, can.bacon, cheese), 1/2 cup milk
L: Chili lime Shrimp w/cucumbers, HB egg
S: Oranges w/lemon-vanilla yogurt cream (1/4 c vanilla greek yog, 1 tsp lemon juice, 1 med orange, mix in blender)
D: BBQ day w/ friends, family :)
Mon 8/20
B: Oatmeal choco chip muffin
L: Chicken salad w/red grapes & toasted pecans, String chz
S: Baked pita chips/ hummus
D: Steak & potatoes
Tues 8/21
B: WW toast w/chz spread & raspberries
L: Chicken Avocado & Cheddar burrito (1 ww tortilla, thin slice red onion, 1/4 c ched chz, 1/4 avocado, pepper, lettuce) Place chicken in tortilla, layer w/onion, chz, avocado, pepper, onion, warm & enjoy., grapes
S: Banana Almond Smoothie
D: Salmon w/rice
Wed 8/22
B: Oatmeal w/apples & pecans
L: Flounder, Salad
S: Apple w/ Cheddar & Cinnamon
D: Mom & Dads
_______________________________________
_______________________________________
_______________________________________
Thurs 8/23
B: Multi grain pancakes w/ Berry maple syrup
L: Mediterranean tuna salad rolls (1/2 can tuna, 1/2 HB egg, 1" chopped celery, 1/2 T onion, 1/2 T evoo, 1/2 tsp lemon juice, s/p, 1 ww tortilla, lettuce) layer all on toritlla, warm & enjoy), HB egg
S: Acai berry & Pom smoothie
D: Lemon Chicken, Potatoe wedges
Fri 8/24
B: Oatmeal Chocolate Chip Muffin
L: Left over Chicken, veggies
S: Banana w/ 1T PB
D: Jared choice :)
Sat 8/25
B: WW toast w/chz spread & raspberries
L: Chef Salad w/ fixings, banana
S: Oranges w/lemon-vanilla yogurt cream
D: Shrimp & rice
Sun 8/19
B: Omelet (2 egg, onion, red pepper, s/p, can.bacon, cheese), 1/2 cup milk
L: Chili lime Shrimp w/cucumbers, HB egg
S: Oranges w/lemon-vanilla yogurt cream (1/4 c vanilla greek yog, 1 tsp lemon juice, 1 med orange, mix in blender)
D: BBQ day w/ friends, family :)
Mon 8/20
B: Oatmeal choco chip muffin
L: Chicken salad w/red grapes & toasted pecans, String chz
S: Baked pita chips/ hummus
D: Steak & potatoes
Tues 8/21
B: WW toast w/chz spread & raspberries
L: Chicken Avocado & Cheddar burrito (1 ww tortilla, thin slice red onion, 1/4 c ched chz, 1/4 avocado, pepper, lettuce) Place chicken in tortilla, layer w/onion, chz, avocado, pepper, onion, warm & enjoy., grapes
S: Banana Almond Smoothie
D: Salmon w/rice
Wed 8/22
B: Oatmeal w/apples & pecans
L: Flounder, Salad
S: Apple w/ Cheddar & Cinnamon
D: Mom & Dads
_______________________________________
_______________________________________
_______________________________________
Thurs 8/23
B: Multi grain pancakes w/ Berry maple syrup
L: Mediterranean tuna salad rolls (1/2 can tuna, 1/2 HB egg, 1" chopped celery, 1/2 T onion, 1/2 T evoo, 1/2 tsp lemon juice, s/p, 1 ww tortilla, lettuce) layer all on toritlla, warm & enjoy), HB egg
S: Acai berry & Pom smoothie
D: Lemon Chicken, Potatoe wedges
Fri 8/24
B: Oatmeal Chocolate Chip Muffin
L: Left over Chicken, veggies
S: Banana w/ 1T PB
D: Jared choice :)
Sat 8/25
B: WW toast w/chz spread & raspberries
L: Chef Salad w/ fixings, banana
S: Oranges w/lemon-vanilla yogurt cream
D: Shrimp & rice
Week 2 done... Start of week 3
So, I just had my week 2 weigh in. No idea what it is. Nikki, my bestie, is helping me with this and weighing me so I cant know. The only thing I do know is that "I had a loss and I'd be happy" So, that could be anything from 2 lbs to 7lbs (in my mind - hehe) I'd be happy with even 1 lb but since I gained one last week, I'd like to have made up for that. Anyways....
I had a pretty good week. Followed my meal plan well until Thursday. I did have a few sweets during the first part (Sun = perfect, Mon, Tues, Wed = some sweets) Thursday I fell off the plan with my daughters birthday planning. I had too many licks of cake badder as I was making that and had a couple meal replacement shakes instead of actual meals. I know that's bad but I was busy and didnt have anything premade or ready, that was quick and easy. Thursday night we also had pictures so dinner was pushed back and I ended up getting Little Ceasers pizza. I had 3 slices of pizza and 2 breadsticks. If I could do it again, I'd probably still have pizza but would only do 2 slice and 1 brkstck.
Friday was Sandy's birthday and I did good with breakfast but again did a protein shake for lunch/meal replacement, I did this because I knew dinner was going to be... "spendy". I know I ate more than I should at dinner. Had a cheeseburger but was loaded with lettuce/onions, and I do with no ketchup/mustard/fat etc. I had a few chips (really, only a few, like 7 chips! that's good for me!) I did have 1/2 a hotdog plain on 1/2 bun, and I did stick to only ONE cupcake, awe shoot, nope, had one after everyone left... So, all in all not too bad. Today, Saturday I am back on track and sticking to my meal plan. Got some great meals planned and will do week 3 meals later today!
Oh, I also started disc 3 of workout. I really like it. Jillian scared me because she said "you should feel a difference from working out from disc 1 & 2" I was like oh my gosh, I dont feel a difference, but I was able to all but 1 thing on the disc. She has a workout that has us going from blank pose, down to our forearms, then lifting back up to plank pose, I could only do a few before I was shaking that it got hard, I was able to do it, but not all and not too well... I'll get better!
I am also looking forward to doing my assessment #2 for the biggest loser group that I am in. I cant wait to compare my numbers, and see how much I've improved! :) I'll get meal plan up when I have it!
I had a pretty good week. Followed my meal plan well until Thursday. I did have a few sweets during the first part (Sun = perfect, Mon, Tues, Wed = some sweets) Thursday I fell off the plan with my daughters birthday planning. I had too many licks of cake badder as I was making that and had a couple meal replacement shakes instead of actual meals. I know that's bad but I was busy and didnt have anything premade or ready, that was quick and easy. Thursday night we also had pictures so dinner was pushed back and I ended up getting Little Ceasers pizza. I had 3 slices of pizza and 2 breadsticks. If I could do it again, I'd probably still have pizza but would only do 2 slice and 1 brkstck.
Friday was Sandy's birthday and I did good with breakfast but again did a protein shake for lunch/meal replacement, I did this because I knew dinner was going to be... "spendy". I know I ate more than I should at dinner. Had a cheeseburger but was loaded with lettuce/onions, and I do with no ketchup/mustard/fat etc. I had a few chips (really, only a few, like 7 chips! that's good for me!) I did have 1/2 a hotdog plain on 1/2 bun, and I did stick to only ONE cupcake, awe shoot, nope, had one after everyone left... So, all in all not too bad. Today, Saturday I am back on track and sticking to my meal plan. Got some great meals planned and will do week 3 meals later today!
Oh, I also started disc 3 of workout. I really like it. Jillian scared me because she said "you should feel a difference from working out from disc 1 & 2" I was like oh my gosh, I dont feel a difference, but I was able to all but 1 thing on the disc. She has a workout that has us going from blank pose, down to our forearms, then lifting back up to plank pose, I could only do a few before I was shaking that it got hard, I was able to do it, but not all and not too well... I'll get better!
I am also looking forward to doing my assessment #2 for the biggest loser group that I am in. I cant wait to compare my numbers, and see how much I've improved! :) I'll get meal plan up when I have it!
Tuesday, August 14, 2012
Update :) / My Mantra!
So, starting of week 2. Going good. I didnt have the best week 1. Too many little things added in which caused a gain of 1 lb :( It is amazing how quick things add up! It didnt feel that bad until I sat down to write it all out. I was glad though that I got my workouts in all week!
Workouts are going good. Yesterday I was soooo tired but I did it and I felt so good. I even did some of the cardio disc.I feel that I am already getting stronger. It feels like I can do more, go lower, last longer. It's hard, but doable.
My mantra: It's not going to happen after 1 workout, I wont be able to wear those "skinny jeans" after 1 week. It takes time and dedication. I WILL NOT get discouraged if I slip. I will get back on track and continue to better my life. It's not going to happen after 1 workout, 1 week, time and dedication!
My breakfast was great today. I am really enjoying the meal plan. I like how I can change things around as needed. It's a plan but it's not in stone and I really like that flexibility. Yesterday I had a moment where I thought "F" it, I'm going out. I didnt have thawed chicken, didnt have what I needed to change meals from another day, got frustrated and annoyed at myself. But, I thought through it, overcame, and made a substitution that worked out great! Dinner was a success and NOT an unnecessary fast food splurge! I'm happy with myself. I did have a couple cookies and 2 "fun size" candies yesterday, but that was all. I am overcoming my "I have to have it all" with "I can be happy with 1 or 2".
Tonight is workout #2, then tomorrow is my rest day. I then start workout #3 Thursday!!! I'm excited!
Workouts are going good. Yesterday I was soooo tired but I did it and I felt so good. I even did some of the cardio disc.I feel that I am already getting stronger. It feels like I can do more, go lower, last longer. It's hard, but doable.
My mantra: It's not going to happen after 1 workout, I wont be able to wear those "skinny jeans" after 1 week. It takes time and dedication. I WILL NOT get discouraged if I slip. I will get back on track and continue to better my life. It's not going to happen after 1 workout, 1 week, time and dedication!
My breakfast was great today. I am really enjoying the meal plan. I like how I can change things around as needed. It's a plan but it's not in stone and I really like that flexibility. Yesterday I had a moment where I thought "F" it, I'm going out. I didnt have thawed chicken, didnt have what I needed to change meals from another day, got frustrated and annoyed at myself. But, I thought through it, overcame, and made a substitution that worked out great! Dinner was a success and NOT an unnecessary fast food splurge! I'm happy with myself. I did have a couple cookies and 2 "fun size" candies yesterday, but that was all. I am overcoming my "I have to have it all" with "I can be happy with 1 or 2".
Tonight is workout #2, then tomorrow is my rest day. I then start workout #3 Thursday!!! I'm excited!
Thursday, August 9, 2012
Week 2 Meal Plan
OK, so here goes week two. I did make a few substitutions again, but overall not bad. Jared is craving taco's so I am going to add that in one night. I plan to use turkey hamburger with seasonings then load with veggies! I am allowed whole wheat (ww) tortillas so I will use that as a soft shell instead of hard, I will also use the greek yogurt (yog.) as sour cream! Overall, looking forward to a good 2nd week!
Day 1: Sun 8/12
B: Oatmeal w/apples & pecans
(quick oats md w/milk, 1/2 apple chopped, toss cinnamon, 1T honey, 1T nuts)
Make oats, meanwhile sm.sauce pan: apples, cinn, 1/2 T honey, 1T water ->cook 3-5 min, stir in pecans. Stir all into cooked oatmeal & drizzle remaining honey. *1/2 c milk
L: Chicken w/Veggies, Hard Boil egg
S: Banana Almond Smoothie
(1/2 banana, 1/2 cup milk, 1/2 T Almd.Bttr, 1/2 T grnd flaxseed, 1/2 tsp van.extct 1c ice cubes)
Mix all but ice until combined. Add ice and blend until smooth
D: ? BBQing it :)
Day 2: Mon 8/13:
B: Greek yogurt w/crunch & berries
(Mix yogurt, crunch, berries) *1/2 c milk
L: Salmon w/Salad, Potatoes (baked like fries)
S: Acai berry & pomegranate Smoothie
(1/4 pkg fzn acai berry puree (thawed), 1/4c pomgnt juice, 1/4c greek yog, 1/2 scoop whey protein pwdr, 1/4 T agave syrup, 1/4 cup ice cubes)
Mix all together in blender until smooth
D: Almond crusted chicken w/ cucumber & yog salad
(1/2 c almonds (toasted), 2T evoo, 3/4 tsp lemon zest, 1T lemon juice, 3/4 dried rosemary, garlic pwdr, salt, chicken)
Blender: almonds, evoo, lemon zest/juice, rosemary, garlic, salt until corsely chopped, will be thick paste
Arrange chicken in baking dish. Divide almond paste evenly & pat down on chix. Cook 425 approx 10 min
Cuc&Yog salad: 1 cuc, 1c greek yog, 1/3c minced onion, 2 finely minced mint leaves, 1tsp lemon zest, 1 tsp lemon juice, salt
Slice cucs thin. Med bowl add to cucs: yog, onion, mint, lemon zest/juice, salt. Stir to combine
Day 3: Tues 8/14:
B: Toast w/soft cheese spread & raspberries
(laugh cow chz wedge, 1/2 tsp Greek yog, pinch pepper, 1/4 rasp, 1/3 tsp honey, bread)
Mix chz, yog, pepper well. Toast bread, spread mix on top, add rasp single layer *1/2 c milk
L: Shrimp & rice w/fruit
S: Cheddar & apple slices w/cinnamon
(1/2 med apple, cinnamon, ched chz) Place apple wedge on plate, sprinkle w/cinn, top w/chz.
D: Tacos
Day 4: Wed 8/15:
B: Egg w/avocado
(2 egg, 2 can.bacon, 1/4 avocado, onion)
Scramble 2 eggs, cook, add can.bacon & onion. Add to plate w/avocado *1/2 c milk
L: Chicken w/Veggies, Hard Boil egg
S: Roasted fries w/sauce (ketchup??)
(1 med potatoe, evoo, s/p) Cut potato into wedges, mix w/ evoo & s/p
Cook at 450 approx 30 min.
D: ? at Dads.
Day 5: Thurs 8/16:
B: Oatmeal w/apples & pecans *1/2 c milk
L: Chicken salad w/grapes & pecans
(1/2 lb chicken, 1/2 c grapes, 1/6 c pecans (toasted), 1/6 greek yog, 1/8 chopped celery, 1/2 tsp
honey, 1/2 tsp vinegar, pinch salt & pepper)
Shred chix, add grapes & pecans, toss. Sm bowl: stir yog, celery, honey, vinegar, salt & pepper
Pour mix over chicken & toss to coat. Toast bread (if desired). Place mixture on bread & extras*)
S: Baked pita chips/ Hummus
(2 ww pita, 1T evoo, garlic pwdr, salt)
Seperat pitas ea into 2 circles, stack & cut into 6 wedges. In bowl mix evoo & garlic & lightly brush
pita's. Sprinkle w/salt. Bake 400 approx 9 min. Serve w/ hummus.
D: Beef stir fry w/brown rice
(4c broccoli florets, 1 lb sirloin, juice of 1 orange & 1 lime, red pepper, onion)
Slice beef thin strips, combine w/thawed broccoli florets, juices, pepper, onion, cook until done, serve with brown rice
Day 6: Fri 8/17:
B: Toast w/soft cheese spread & raspberries *1/2 c milk
L: Tuna salad rolls w/string cheese, fruit
(1/2 can Tuna, HB egg, 1T celery, 1/2 T onion, 1/2 T evoo, 1 tsp lemon juice, salt/pepper,
1 6" ww tortilla, lettuce)
Mix: tuna, egg, celery, onion, evoo, lemon juice, s/p. Add to wrap, layer w/lettuce, enjoy!
S: Acai berry & pomegranate Smoothie
D: Burgers etc. SANDY'S BIRTHDAY --> goal, try to be good! <--
Day 7: Sat 8/18:
B: Oatmeal choco chip muffins (see recipe) *1/2 c milk
L: Salmon w/Salad, Potatoes (baked like fries)
S: Banana Almond Smoothie
D: Steak w/baked veggies
*extras = lettuce, tomato, avocado, etc
I cant believe how easy it is to type up the meals like this. Yes it is more time consuming but I am able to get it done. It also makes it so much easier to get my grocery shopping.
I have noticed I've been craving sweets, soda I am able to let pass which is nice. I am getting my water in and also find that I am wanting water. I miss the "something else taste" but I find I'm getting over that too. I have a couple of times drank the Sobe ZERO and those are good for that something else taste.
I'm in a completely different mind set but I cant really explain it. Something seemed to have clicked... finally! Doing good in the exercising as well. :)
Day 1: Sun 8/12
B: Oatmeal w/apples & pecans
(quick oats md w/milk, 1/2 apple chopped, toss cinnamon, 1T honey, 1T nuts)
Make oats, meanwhile sm.sauce pan: apples, cinn, 1/2 T honey, 1T water ->cook 3-5 min, stir in pecans. Stir all into cooked oatmeal & drizzle remaining honey. *1/2 c milk
L: Chicken w/Veggies, Hard Boil egg
S: Banana Almond Smoothie
(1/2 banana, 1/2 cup milk, 1/2 T Almd.Bttr, 1/2 T grnd flaxseed, 1/2 tsp van.extct 1c ice cubes)
Mix all but ice until combined. Add ice and blend until smooth
D: ? BBQing it :)
Day 2: Mon 8/13:
B: Greek yogurt w/crunch & berries
(Mix yogurt, crunch, berries) *1/2 c milk
L: Salmon w/Salad, Potatoes (baked like fries)
S: Acai berry & pomegranate Smoothie
(1/4 pkg fzn acai berry puree (thawed), 1/4c pomgnt juice, 1/4c greek yog, 1/2 scoop whey protein pwdr, 1/4 T agave syrup, 1/4 cup ice cubes)
Mix all together in blender until smooth
D: Almond crusted chicken w/ cucumber & yog salad
(1/2 c almonds (toasted), 2T evoo, 3/4 tsp lemon zest, 1T lemon juice, 3/4 dried rosemary, garlic pwdr, salt, chicken)
Blender: almonds, evoo, lemon zest/juice, rosemary, garlic, salt until corsely chopped, will be thick paste
Arrange chicken in baking dish. Divide almond paste evenly & pat down on chix. Cook 425 approx 10 min
Cuc&Yog salad: 1 cuc, 1c greek yog, 1/3c minced onion, 2 finely minced mint leaves, 1tsp lemon zest, 1 tsp lemon juice, salt
Slice cucs thin. Med bowl add to cucs: yog, onion, mint, lemon zest/juice, salt. Stir to combine
Day 3: Tues 8/14:
B: Toast w/soft cheese spread & raspberries
(laugh cow chz wedge, 1/2 tsp Greek yog, pinch pepper, 1/4 rasp, 1/3 tsp honey, bread)
Mix chz, yog, pepper well. Toast bread, spread mix on top, add rasp single layer *1/2 c milk
L: Shrimp & rice w/fruit
S: Cheddar & apple slices w/cinnamon
(1/2 med apple, cinnamon, ched chz) Place apple wedge on plate, sprinkle w/cinn, top w/chz.
D: Tacos
Day 4: Wed 8/15:
B: Egg w/avocado
(2 egg, 2 can.bacon, 1/4 avocado, onion)
Scramble 2 eggs, cook, add can.bacon & onion. Add to plate w/avocado *1/2 c milk
L: Chicken w/Veggies, Hard Boil egg
S: Roasted fries w/sauce (ketchup??)
(1 med potatoe, evoo, s/p) Cut potato into wedges, mix w/ evoo & s/p
Cook at 450 approx 30 min.
D: ? at Dads.
Day 5: Thurs 8/16:
B: Oatmeal w/apples & pecans *1/2 c milk
L: Chicken salad w/grapes & pecans
(1/2 lb chicken, 1/2 c grapes, 1/6 c pecans (toasted), 1/6 greek yog, 1/8 chopped celery, 1/2 tsp
honey, 1/2 tsp vinegar, pinch salt & pepper)
Shred chix, add grapes & pecans, toss. Sm bowl: stir yog, celery, honey, vinegar, salt & pepper
Pour mix over chicken & toss to coat. Toast bread (if desired). Place mixture on bread & extras*)
S: Baked pita chips/ Hummus
(2 ww pita, 1T evoo, garlic pwdr, salt)
Seperat pitas ea into 2 circles, stack & cut into 6 wedges. In bowl mix evoo & garlic & lightly brush
pita's. Sprinkle w/salt. Bake 400 approx 9 min. Serve w/ hummus.
D: Beef stir fry w/brown rice
(4c broccoli florets, 1 lb sirloin, juice of 1 orange & 1 lime, red pepper, onion)
Slice beef thin strips, combine w/thawed broccoli florets, juices, pepper, onion, cook until done, serve with brown rice
Day 6: Fri 8/17:
B: Toast w/soft cheese spread & raspberries *1/2 c milk
L: Tuna salad rolls w/string cheese, fruit
(1/2 can Tuna, HB egg, 1T celery, 1/2 T onion, 1/2 T evoo, 1 tsp lemon juice, salt/pepper,
1 6" ww tortilla, lettuce)
Mix: tuna, egg, celery, onion, evoo, lemon juice, s/p. Add to wrap, layer w/lettuce, enjoy!
S: Acai berry & pomegranate Smoothie
D: Burgers etc. SANDY'S BIRTHDAY --> goal, try to be good! <--
Day 7: Sat 8/18:
B: Oatmeal choco chip muffins (see recipe) *1/2 c milk
L: Salmon w/Salad, Potatoes (baked like fries)
S: Banana Almond Smoothie
D: Steak w/baked veggies
*extras = lettuce, tomato, avocado, etc
I cant believe how easy it is to type up the meals like this. Yes it is more time consuming but I am able to get it done. It also makes it so much easier to get my grocery shopping.
I have noticed I've been craving sweets, soda I am able to let pass which is nice. I am getting my water in and also find that I am wanting water. I miss the "something else taste" but I find I'm getting over that too. I have a couple of times drank the Sobe ZERO and those are good for that something else taste.
I'm in a completely different mind set but I cant really explain it. Something seemed to have clicked... finally! Doing good in the exercising as well. :)
Tuesday, August 7, 2012
Struggles of it all.
So. I "officially" started Sun 8/5. I started soooo strong. No soda (which is HUGE for me) since Sunday. I have been following the meal plan, yes with a few tweaks, but still, been following the exercise program and I even got 8 lb weights (holy arm hurt, wow I can tell a difference, I only had 2 lbs before, so ya...). I did have some Oreo's Sunday, and a milky way yesterday, but like I was told, you cant think you'll go forever without, it's setting yourself up for failure. I have been great on my water intake. Overall been a good start!
Today, day 3... it seems to hit. I'm not out of my bad habits I guess?? I want a soda, but I have had a soda every morning for the past... gosh... 3 years...! It's a habit thing and it needs to break, I'm not going to give in, what I need to do is get my water. In fact... hold that thought.... .... Ahh, that's better. I'm not a coffee drinker, my mother suggested a caffeine pill so I dont... well go crazy, ha. It's a 200mg pill, so about the same as 2 cups of coffee. It helps so I'm not exhausted tired and I dont get the headaches from giving up caffeine. It's tastes that I crave! This first week I am trying to do solely water with the exception of 1/4 cup milk with breakfast. I want to get to the point that I crave water!
My goal to overcome the cravings is to push through. Think of the things I want to accomplish with this 90 day challenge, think of the way it's changing me for the better. I do find myself looking forward to the exercise part which kinda surprises me. I love love love the workout #2 which works out the back, glutes, etc. I do get worried thinking about the later exercises, but I do have to trust Jillian when she says she's working me up to that. It'll be slower not all of a sudden bam, there. Still, I'm excited.
Ohh, I am so stoked for my afternoon snack. LOL. It's celery, which I do already like, but I get to use Almond butter on it. Where has that stuff been all my life! I had to try it when I was getting it ready to pack in my lunch pack and wow, I had to contain myself so I wouldnt sit and eat the entire jar yesterday! Mmm... :)
I do also have to say I am impressed with the meals. I had the flounder for dinner last night and the only thing I would have changed was adding more spices. It was good. I feel sweets deprived after meals which I can only assume will get better the longer I go without, again, those habits.
So, here is go a good day 3 and remaining 87. I hope my entire thought process changes with this challenge and I realize how much better it is for myself, my family, my... everything to eat better, stay healthy! Have a happy Tuesday all!
Today, day 3... it seems to hit. I'm not out of my bad habits I guess?? I want a soda, but I have had a soda every morning for the past... gosh... 3 years...! It's a habit thing and it needs to break, I'm not going to give in, what I need to do is get my water. In fact... hold that thought.... .... Ahh, that's better. I'm not a coffee drinker, my mother suggested a caffeine pill so I dont... well go crazy, ha. It's a 200mg pill, so about the same as 2 cups of coffee. It helps so I'm not exhausted tired and I dont get the headaches from giving up caffeine. It's tastes that I crave! This first week I am trying to do solely water with the exception of 1/4 cup milk with breakfast. I want to get to the point that I crave water!
My goal to overcome the cravings is to push through. Think of the things I want to accomplish with this 90 day challenge, think of the way it's changing me for the better. I do find myself looking forward to the exercise part which kinda surprises me. I love love love the workout #2 which works out the back, glutes, etc. I do get worried thinking about the later exercises, but I do have to trust Jillian when she says she's working me up to that. It'll be slower not all of a sudden bam, there. Still, I'm excited.
Ohh, I am so stoked for my afternoon snack. LOL. It's celery, which I do already like, but I get to use Almond butter on it. Where has that stuff been all my life! I had to try it when I was getting it ready to pack in my lunch pack and wow, I had to contain myself so I wouldnt sit and eat the entire jar yesterday! Mmm... :)
I do also have to say I am impressed with the meals. I had the flounder for dinner last night and the only thing I would have changed was adding more spices. It was good. I feel sweets deprived after meals which I can only assume will get better the longer I go without, again, those habits.
So, here is go a good day 3 and remaining 87. I hope my entire thought process changes with this challenge and I realize how much better it is for myself, my family, my... everything to eat better, stay healthy! Have a happy Tuesday all!
Sunday, August 5, 2012
From fails to loves.
Day 1 breakfast... FAIL. Sorry. Greek yogurt is not good plain. I did get some good suggestions so I may play around with that. I substituted today with breakfast planned on day 2 which was YUMM.
Just FYI for anyone planning to do plain greek yogurt, hope you already like it, otherwise it's tangy and tastes like sour cream.
I did work out #2 today and LOVED it. It concentrated on the back and I cant believe it was 30 minutes, it felt like 10 and I could have done it again! Was so fun! I love when workouts are fun!!!
So far so good. Loving updating my journal and hope that after wk 1 my loss is GREAT (though I wont know until after the 90 days... it's being tracked.
Just FYI for anyone planning to do plain greek yogurt, hope you already like it, otherwise it's tangy and tastes like sour cream.
I did work out #2 today and LOVED it. It concentrated on the back and I cant believe it was 30 minutes, it felt like 10 and I could have done it again! Was so fun! I love when workouts are fun!!!
So far so good. Loving updating my journal and hope that after wk 1 my loss is GREAT (though I wont know until after the 90 days... it's being tracked.
Saturday, August 4, 2012
Meal Plan ... Week 1 .. Boost Metabolism
So, this is my 7 day "kick start your metabolism" plan. I get to "mix and match" from 3 breakfast ideas, 3 lunch, 3 snack, 3 dinner ideas for 4 meals a day. I added in the AM snack "meal replacement protein shake" because I know I need something mid morning. This is only for this 1st week, after this I start her meal plan which increases calories. She stresses this is NOT a forever way of eating but to help kick-start!
Sun 8/5: Day 1:
B: Mix 1 cup plain Greek yogurt, 1 tsp cinnamon, 3 T almonds .. 1/4 cup skim
S: Meal replacement protein shake
L: 6 oz Salmon (fry in skillet), 2 cup lettuce/salad, 1 T lemon or lime juice .. 2 sm or 1 lg cucumber
S: 1/4 cup hummus w/8 baby carrots and 1 red pepper sliced
D: 4 oz steak (filet or sirloin) .. Salad w/onion, black olives, 1 T ranch
Mon 8/6: Day 2:
B: 2 egg any style, 2 slice bacon (Canadian style low-sod & nitrate free), 1/4 avocado, onion -> mix .. 1/4 skim
S: Meal replacement protein shake
L: Chef Salad (2 cup lettuce) w/1 hard boil egg, 3 oz tuna, 1/4th red pepper, 1-2 T ranch .. steamed broccoli
S: 1 cup plain Greek yogurt, 1 tsp vanilla, 1 T pecans
D: Flounder w/ Salad *recipe below
Tues 8/7: Day 3:
B: 2 scrambled eggs, add onion, pepper, 5 oz fish ( ^ leftover flounder!) & spinach (I'm using spinach lettuce and "shredding" -> slightly cooking w/above) .. 1/4 skim
S: Meal replacement protein shake
L: Chicken breast w/lemon zest .. vegetable soup (gives recipe, but I'll buy low sodium/no MSG kind)
S: Almond stuffed Celery stalks (2 stalks with 1 1/4 T all-natural almond butter
D: Turkey Burgers with oven roasted veggies *recipe below
Wed 8/8: Day 4:
B: 2 egg any style, 2 slice bacon, 1/4 avocado, onion -> mix .. 1/4 skim
S: Meal replacement protein shake
L: 6 oz Salmon (fry in skillet), 2 cup lettuce, 1 T lemon or lime juice .. 2 sm or 1 lg cucumber
S: 1/4 cup hummus w/8 baby carrots and 1 red pepper sliced
D: 4 oz steak (filet or sirloin) .. steamed veggies
Thurs 8/9: Day 5:
B: Mix 1 cup plain greek yogurt, 1 tsp cinn, 3 T almonds .. 1/4 cup skim
S: Meal replacement protein shake
L: Chicken breast w/lemon zest .. vegetable soup
S: Almond stuffed Celery stalks
D: Flounder w/ Salad
Fri 8/10: Day 6:
B: 2 scrambled eggs, add onion, pepper, 5 oz fish .. 1/4 skim
S: Meal replacement protein shake
L: Chef Salad (2 cup lettuce) w/1 hard boil egg, 3 oz tuna, 1/4th red pepper, 1-2 T ranch .. steamed broccoli
S: 1/4 cup hummus w/8 baby carrots and 1 red pepper sliced
D: Turkey Burgers with oven roasted veggies
Sat 8/11: Day 7:
B: Mix 1 cup plain Greek yogurt, 1 tsp cinn, 3 T almonds .. 1/4 cup skim
S: Meal replacement protein shake
L: Chicken breast w/lemon zest .. vegetable soup
S: Almond stuffed Celery stalks
D: 4 oz steak (filet or sirloin) .. steamed veggies
RECIPES:
Rosemary Citrus Tilapia w/Baby spinach Salad (serves 1)
5-7 oz tilapia fish (or other white fish / cod, flounder)
2 tsp olive oil
1-2 T lemon juice
1/2 tsp dried rosemary
2 cups salad greens
tomatoes/onions/peppers for salad
1-2 T ranch or low fat vinaigrette dressing
Place fish in baking dish, top with olive oil, lemon, rosemary. Sprinkle with dash of salt/pepper (if desired). Bank at 400 for 10-15 minutes and flakes easily with fork.
Toss greens together and add 'add-ins'
Serve with fresh lemon wedge
Turkey Burgers /Oven Roasted Brussels Sprouts & Carrots (serves 4)
1 lb 99% fat free white turkey breast
1/3 cup black bean and corn salsa (from jar)
1 egg
1 tomato (sliced)
1 avocado (sliced)
2-3 cups Brussels sprouts (cleaned & halved)
2 cup baby carrots
2 T olive oil
Combine turkey, salsa & egg, Mix well and form into 4 patties. Cook until done throughout. Serve with few slices tomato and avocado. (no bun!!!! lol)
Meanwhile, place halved sprouts & carrots on cookie sheet, toss with olive oil and sea salt/pepper, roast at 400 for 20-25 min or until soft and cooked through. *serves 4
Hope everyone enjoys!!!
Oh, the STEAK (4 oz) says to season with fresh ground pepper and other herbs of choice, grill each side until desired done-ness achieved. Serve steak over baby spinach leaves.
Make tomato salad in med bowl by tossing together 1 chopped plum tomato, 1/2 of red onion sliced thin, 4 black Greek olives chopped, 1 tsp olive oil, 1-2 balsamic vinegar. (I'm having a reg salad cause that's how I roll!) *serves 1
Sun 8/5: Day 1:
B: Mix 1 cup plain Greek yogurt, 1 tsp cinnamon, 3 T almonds .. 1/4 cup skim
S: Meal replacement protein shake
L: 6 oz Salmon (fry in skillet), 2 cup lettuce/salad, 1 T lemon or lime juice .. 2 sm or 1 lg cucumber
S: 1/4 cup hummus w/8 baby carrots and 1 red pepper sliced
D: 4 oz steak (filet or sirloin) .. Salad w/onion, black olives, 1 T ranch
Mon 8/6: Day 2:
B: 2 egg any style, 2 slice bacon (Canadian style low-sod & nitrate free), 1/4 avocado, onion -> mix .. 1/4 skim
S: Meal replacement protein shake
L: Chef Salad (2 cup lettuce) w/1 hard boil egg, 3 oz tuna, 1/4th red pepper, 1-2 T ranch .. steamed broccoli
S: 1 cup plain Greek yogurt, 1 tsp vanilla, 1 T pecans
D: Flounder w/ Salad *recipe below
Tues 8/7: Day 3:
B: 2 scrambled eggs, add onion, pepper, 5 oz fish ( ^ leftover flounder!) & spinach (I'm using spinach lettuce and "shredding" -> slightly cooking w/above) .. 1/4 skim
S: Meal replacement protein shake
L: Chicken breast w/lemon zest .. vegetable soup (gives recipe, but I'll buy low sodium/no MSG kind)
S: Almond stuffed Celery stalks (2 stalks with 1 1/4 T all-natural almond butter
D: Turkey Burgers with oven roasted veggies *recipe below
Wed 8/8: Day 4:
B: 2 egg any style, 2 slice bacon, 1/4 avocado, onion -> mix .. 1/4 skim
S: Meal replacement protein shake
L: 6 oz Salmon (fry in skillet), 2 cup lettuce, 1 T lemon or lime juice .. 2 sm or 1 lg cucumber
S: 1/4 cup hummus w/8 baby carrots and 1 red pepper sliced
D: 4 oz steak (filet or sirloin) .. steamed veggies
Thurs 8/9: Day 5:
B: Mix 1 cup plain greek yogurt, 1 tsp cinn, 3 T almonds .. 1/4 cup skim
S: Meal replacement protein shake
L: Chicken breast w/lemon zest .. vegetable soup
S: Almond stuffed Celery stalks
D: Flounder w/ Salad
Fri 8/10: Day 6:
B: 2 scrambled eggs, add onion, pepper, 5 oz fish .. 1/4 skim
S: Meal replacement protein shake
L: Chef Salad (2 cup lettuce) w/1 hard boil egg, 3 oz tuna, 1/4th red pepper, 1-2 T ranch .. steamed broccoli
S: 1/4 cup hummus w/8 baby carrots and 1 red pepper sliced
D: Turkey Burgers with oven roasted veggies
Sat 8/11: Day 7:
B: Mix 1 cup plain Greek yogurt, 1 tsp cinn, 3 T almonds .. 1/4 cup skim
S: Meal replacement protein shake
L: Chicken breast w/lemon zest .. vegetable soup
S: Almond stuffed Celery stalks
D: 4 oz steak (filet or sirloin) .. steamed veggies
RECIPES:
Rosemary Citrus Tilapia w/Baby spinach Salad (serves 1)
5-7 oz tilapia fish (or other white fish / cod, flounder)
2 tsp olive oil
1-2 T lemon juice
1/2 tsp dried rosemary
2 cups salad greens
tomatoes/onions/peppers for salad
1-2 T ranch or low fat vinaigrette dressing
Place fish in baking dish, top with olive oil, lemon, rosemary. Sprinkle with dash of salt/pepper (if desired). Bank at 400 for 10-15 minutes and flakes easily with fork.
Toss greens together and add 'add-ins'
Serve with fresh lemon wedge
Turkey Burgers /Oven Roasted Brussels Sprouts & Carrots (serves 4)
1 lb 99% fat free white turkey breast
1/3 cup black bean and corn salsa (from jar)
1 egg
1 tomato (sliced)
1 avocado (sliced)
2-3 cups Brussels sprouts (cleaned & halved)
2 cup baby carrots
2 T olive oil
Combine turkey, salsa & egg, Mix well and form into 4 patties. Cook until done throughout. Serve with few slices tomato and avocado. (no bun!!!! lol)
Meanwhile, place halved sprouts & carrots on cookie sheet, toss with olive oil and sea salt/pepper, roast at 400 for 20-25 min or until soft and cooked through. *serves 4
Hope everyone enjoys!!!
Oh, the STEAK (4 oz) says to season with fresh ground pepper and other herbs of choice, grill each side until desired done-ness achieved. Serve steak over baby spinach leaves.
Make tomato salad in med bowl by tossing together 1 chopped plum tomato, 1/2 of red onion sliced thin, 4 black Greek olives chopped, 1 tsp olive oil, 1-2 balsamic vinegar. (I'm having a reg salad cause that's how I roll!) *serves 1
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