week 6, day 4 (wednesday, december 10)

food plan:

meal #1 -- 1 cup steel-cut oatmeal w/skim milk, 6oz cottage cheese, 15 almonds, 1 large cup of green tea

meal #2 -- tuna salad sandwich with cucumber slices on lite whole wheat bread, garden salad

meal #3 -- smoothie: 1 banana, 1 apple, 1 pear, 1 cup skim milk, 2 scoops protein powder

meal #4 -- 5oz grilled chicken breast, 1 large grilled sweet red pepper, 2 slices lite whole wheat bread, 1 tlb. lite cream cheese


fitness plan:

** 30 minutes on the treadmill
** stretches
** 30 laps in the warm pool

onward and upward !!! :-)

week 6, day 1 (sunday dec 7th)

uugghhh.... am i tired or what? it's not MS Fatigue. it's only going to bed late and waking up too early. then the workout wiped me out. food is good, but a bit sporatic.

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food is as follows:

meal #1: 2 cups branflakes, 1 cup skim milk, banana, 15 almonds

meal #2: smoothie -- 1 banana, 1 pear, 1 apple, 1 cup skim milk, 2 scoops protein powder

meal #3: 2 small whole wheat pizzas with soy milk cheese, lots of grilled veggies for toppings

meal #4: smoothie

fitness plan for the day:

** 30 minutes on the treadmill
** stretches
** upper body weight training
** stretches
** 20 laps in the pool

onward and upward !! :-)

week 5, day 5 (thursday, december 4, 2008)

Baruch HaShem, a very good day :-)

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food is as follows:

meal #1: 2 cups branflakes, 1 cup skim milk, banana, 15 almonds, large cup of green tea

meal #2: smoothie -- 1 banana, 1 pear, 1 apple, 1 cup skim milk, 2 scoops protein powder

meal #3: 2 small wraps: whole wheat tortilla, grilled chicken breast, veggies, large cup of green tea

meal #4: smoothie

fitness plan for the day:

** 30 minutes on the treadmill
** stretches
** upper body weight training
** stretches
** 20 laps in the pool

onward and upward !!! :-)

week 4, day 5

oh Lordy.... did i have a great time at the shopping center, or WHAT ?!?!?!? i did the supermarket thing all by myself YAY !! i almost passed out at one point, but i didn't, so it was all a very good thing. then i just went from store to store, getting in some good quality time with old friends that have had shops in the center for over 10 years. it was SO wonderful talking with everyone i'm going to try to do this every few months. i also have a whole new bunch of new store owners to get to know at the new mall. all of these people are also potential clients for advertising on ourmodiin food has been great today. i *did* buy myself some Kabukim and i'm going to give myself a nice treat.

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food is as follows:

meal #1: 1 cup steel-cut oatmeal with 1/2 cup skim milk, 6oz skim cottage cheese, 5 dates, 15 almonds.

meal #2: smoothie

meal #3: LARGE bowl of lentil soup. nuf said.

meal #4: smoothie


fitness plan is as follows:

** many errands at the local shopping center :-)

onward and upward !!! :-)

week 4, day 4

a very good day. nothing more to add ;- )

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ssshhhh.... don't say a word. this is the farthest i've gotten on the 12-week challenge so far this year. i'm NOT going to blow it by saying anything other than THANK YOU GOD !!

food is as follows:

meal #1 -- 1 cup steel-cut oalmeal, 1/2 cup skim milk, pat of yummie butter, 6oz 3% cottage cheese, 15 almonds, 5 dates, large cup of green tea

meal #2 -- smoothie; 1 pear, 1 banana, 1 apple, 1 cup skim milk, 2 scoops protein powder

meal #3 -- large bowl of lentil soup: green lentils, chicken breast, brocoli, green cabbage, 2 slices lite whole grain bread

meal #4 -- smoothie


fitness plan is as follows:

** 30 minutes on the treadmill
** stretches
** 30 laps in the pool

onward and upward !!! :-)

week 4, day 3 (already?)

okay, so i'm a *bit* sore now from the workout today... no biggie. i'll be fine in the morning, right? i'll be doing the easier workout tomorrow, so i should be okay. food is very good. i'm just waiting to weigh-in on sunday when i go to the clinic.

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food is as follows:

meal #1: 2 fried eggs, 2 slices lite whole wheat bread, 1 tlb lite cream cheese, 1 cup skim milk/1 scoop protein powder, 1 pear

meal #2: smoothie -- 1 banana, 1 pear, 1 apple, 1 cup skim milk, 2 scoops protein powder

meal #3: 1-1/2 cups whole wheat pasta, 1 cup homemade sauce, garden salad

meal #4: smoothie


here is the fitness plan for the day:

** 30 minutes on the treadmill
** stretches
** lower body weight training
** stretches
** 20 - 30 laps in the pool

onward and upward !!! :-)

week 4, day 2

the food plan is as follows:

meal #1: omlette (4 eggwhites + 1 whole egg), steel-cut oatmeal, 1/2 cup skim milk, 3 dates

meal #2: smoothie -- 1 banana, 1 pear, 1 apple, 1/2 cup skim milk, 2 scoops protein powder

meal #3: stir-fry with 4oz chicken breast, all kinds of vegetables, 1 cup brown rice

meal #4: smoothie


the fitness plan is as follows:

* 20 minutes on the treadmill
* stretches
* 25- 30 laps in the pool

onward and upward !! :-)

week 4, day 1 (sunday, nov 23rd)

it's 6:15pm and i'm SO incredibly happy with this day so far. the gym was wonderful !! food has been great... the chicken came out like nothing else i've ever made. life is grand

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food is as follows:

meal #1: 4 oatmeal pancakes, 6oz 3% cottage cheese, large cup of green tea

meal #2: smoothie: 1 banana, 1 apple, 1 pear, 1/2 cup skim milk, 2 scoops protein powder

meal #3: 4 oz honey-garlic roasted chicken, 1 cup brown rice, 1 cup roasted veggies

meal #4: smoothie

fitness plan for the day:

* 20 minutes on the treadmill
* stretches
* 20-25 laps in the pool

onward and upward !!! :-)

week 3, day 4

food is as follows:

meal #1: omlette with 4 eggwhites + 1 whole egg, 1 cup cooked oatmeal, 1/2 cup skim milk, 15 almonds, 5 small dates, large cup of green tea

meal #2: smoothie -- 1 banana, 1 pear, 1 apple, 1 cup skim milk, 2 scoops protein powder

meal #3: 1 cup whole wheat pasta, 1/2 cup home-made meat sauce, garden salad

meal #4: smoothie


here is the fitness plan for the day:

* 30 minutes on the treadmill
* some stretches
* 25 laps in the pool -- yeah, baby :-)))

week 3, day 3

no gym today because i just don't want to push things. i'll go tomorrow :-)

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food is as follows:

meal #1: 6oz 3% cottage cheese, steel-cut oatmeal, 1/2 cup skim milk, 15 dates, large cup of green tea

meal #2: smoothie -- 1 banana, 1 pear, 1 apple, 1/2 cup skim milk, 1 scoop protein powder

meal #3: 4oz grilled chicken breast, garden vegetable salad (tomato, cucumber, sweet red bell pepper, 2-3 scallions, cilantro, juice of 1 lemon, 1 tsp. olive oil), 1 cup brown rice

meal #4: smoothie

here is the fitness plan for the day:

* 20-30 minutes on the treadmill (at a very slow pace)
* stretches on the cool stretcher
* lower body weights
* stretches on the cool stretcher
* 20 laps in the pool

onward and upward !!! :-)))))

week 2, day 2

once again i didn't make it to the gym. i did not feel well and i just took a nap instead. i'm thinking of going early in the morning tomorrow, just so i don't have the same thing happen, like what happened today. MS Fatigue set in at around noon and was just dead to the world by 1:30 !!

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food is as follows:

meal #1: omlette (4 eggwhites + 1 whole egg), steel-cut oatmeal, 1/2 cup skim milk, 3 dates

meal #2: smoothie -- 1 banana, 1 pear, 1 apple, 1 cup skim milk, 2 scoops protein powder

meal #3: tuna sandwich with 2 slices of lite whole wheat bread, 4oz water-packed tuna, a tad of mayonnaise to hold the tuna together, garden vegetable salad

meal #4: smoothie

here is the fitness plan for the day:

** 20-30 minutes on the treadmill (at a very slow pace)
** stretches on the cool stretcher
** lower body weights
** stretches on the cool stretcher
** 20 laps in the pool

onward and upward !!

week 3, day 1 ( sun, nov 16 )

i had planned to go to the gym, but i seem to be having Fatigue problems today :-( so.... i'm just taking it easy today, eating my BfL food, and hopefully tomorrow i'll have much more energy.

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food is as follows:

meal #1: 2 cups branflakes, 1 cup skim milk, banana, 15 almonds

meal #2: smoothie

meal #3: 3 oz roasted turkey breast, 2 slices lite whole wheat bread, tad of mayonnaise, 1 orage

meal #4: smoothie


here is the fitness plan for the day:

** 20-30 minutes on the treadmill (at a very slow pace)
** stretches on the cool stretcher
** lower body weights
** stretches on the cool stretcher
** 20 laps in the pool

onward and upward !! :-)

week 2, day 5

oh yeah, drugs are a *good thing*. i got some Baclofen today and the cramps went away. i was high as a kite for a few hours and felt my body all warm and fuzzy. the pool was not my enemy today... nor will it be ever again in the future. i'm worn out though. i'm glad that i have two days of rest and relaxation.

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food is as follows:

meal #1: 2 cups branflakes, 1 cup skim milk, banana, 15 almonds

meal #2: smoothie -- 1 banana, 1 pear, 1 apple, 1 cup skim milk, 2 scoops protein powder

meal #3: 2 small whole wheat pizzas with soy milk cheese, lots of grilled veggies for toppings

meal #4: smoothie

here is the fitness plan for the day:

** 30 minutes on the treadmill
** stretches
** upper body weight training
** stretches
** 20 laps in the pool

onward and upward !! :-)

week 2, day 4

i had a wonderful workout !! i walked 30 minutes on the treadmill, still at a very slow pace. i was able to catch the last 1/2 hour of a good movie and it kept me going. i had cramps in my legs and feet, again, when swimming. i have to get some meds for this horrible problem. tomorrow is my last day at the gym for this weeek.

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food is as follows:

meal #1: omlette (4 eggwhites + 1 whole egg), steel-cut oatmeal, 1/2 cup skim milk, 3 dates

meal #2: smoothie -- 1 banana, 1 pear, 1 apple, 1 cup skim milk, 2 scoops protein powder

meal #3: tuna sandwich with 2 slices of lite whole wheat bread, 4oz water-packed tuna, a tad of mayonnaise to hold the tuna together, garden vegetable salad

meal #4: smoothie


fitness plan for the day:

** 20-30 minutes on the treadmill (at a very slow pace)
** stretches on the cool stretcher
** 30 laps in the pool

onward and upward !!! :-)