SAPHRAEL's SparkPeople Blog SAPHRAEL's Blog on SparkPeople, home of free diet plans and a healthy living community Upper Body Fix Extreme Non-Scale Victory: I completed my entire upper body workout (21 Day Fix Extreme) using 10 pound weights (up from 5 and 7.5 lbs.) <BR> <em>104</em> <em>244</em> <BR> <BR> 10 pounds seems so miniscule after the heavier lifting I've done with the Jamie Eason programs. But these are high rep sets, so 10 pounds from 5 is significant! Bonus: since I still only have one set of dumbbells, I had to do the drop set with the same weight instead of a lower weight. I did it, no problem-o! <BR... Tue, 7 Jul 2015 17:32:31 EST From Flat to All That Day 2 <em>198</em> Hooooheeee! This is one tired turkey! I only managed one round of Circuit 2 today.  I also got distracted by sweeping the floor where my gym space is located, followed by putting Christmas boxes in their proper place after dodging them for 6 months.  Lets just rejoice about that for a moment, shall we? Sheesh, that was long over due! The weight bench is back in the weight room instead of the garage, feeling pretty good about that. I like 21 DFX, but sometimes a girl' s got... Sat, 4 Jul 2015 11:27:51 EST From Flat to All That Jamie Eason is at it again! She has a 12 week program called From Flat to All That.  For details, check out her blog <link><BR>best-of-jamie-eason.html?clickid=wcnwB<BR>1zLUU0uXRq2SbTnDTa3UkXxbxzgEx2g2Y0&irp<BR>id=85920 </link> or her Facebook page. <BR> <BR> I just completed Day 1.  I love the no nonsense lifts.  Do them and you are guaranteed results! <BR> <BR> My Day 1 went like this: 15 reps each, complete circuit twice. <BR> <BR> Wide grip la... Fri, 3 Jul 2015 12:36:37 EST Measuring Lean Muscle Mass I just read this great article that focuses on body fat and lean muscle mass percentages as the real indicator of good health, rather than the scale. The comparison between two people that weighed the same was so very insightful...made me want to pump some iron pronto! <BR> <BR> Do you know your body fat percentage? What tools do you use to determine it? I'm ready to invest in something to keep track of this. <BR> <BR> <link><BR>-worldwide-epidemic-n... Thu, 2 Jul 2015 05:24:50 EST 21 Day Fix Extreme, Day 2, Round 2 Oops! I fell asleep last night with 5k steps to go to reach my 13k step goal. I fully intended to wake in time to make my goal, but I didn’t wake until 11:40. I took full advantage of the 20 minutes, but no, I didn’t make my goal, breaking my 13k streak. I couldn’t fall back to sleep, so I was up until 3 a.m. When I finally went to sleep, I got up late and missed this morning’s workout. <BR> <BR> Yesterday's workout was upper body. I moved up from 7.5 lb. to 10 lb. dumbbells wi... Wed, 1 Jul 2015 19:00:18 EST 21 Day Fix Extreme: Day 1, Round 2 <img src=""> <BR> <BR> I took one day off from the 21 Day Fix Extreme workouts. Yesterday was Day 1, Plyo Extreme. Are you familiar with plyometrics? It’s a fancy word for jump training. Jumping is great for elevating the heart quickly. It’s also hell on the knees. I bend at the knee and come down as softly as possible on most exercises. On others, I simply bend at the knee and do not jump at all. My r... Tue, 30 Jun 2015 13:22:15 EST Week Five Reflection <img src=""> <BR> <BR> <em>204</em> Week 5 Reflection <em>204</em> <BR> <BR> Resolute Renegade Team Goals <BR> <em>248</em> 500 Fitness Minutes: 531 completed, down from 591. Fitness of choice: walks at work, walking/jogging at home, 21 Day Fix Extreme daily. <BR> <em>248</em> 3 ST sessions: 5/3 sessions (21 DFX) <BR> <em>42</em> 3500 Calorie Deficit: Still trying to commit to the 21 Day Fix Ext... Wed, 24 Jun 2015 13:32:47 EST Week 4 Reflection <em>204</em> Week 4 Reflection <em>204</em> <BR> <BR> Resolute Renegade Team Goals <BR> <em>248</em> 400 Fitness Minutes: 591 completed, up from 575. Fitness of choice: lots of walking at work, walking/jogging in place at home, 21 Day Fix Extreme. <BR> <em>248</em> 3 ST sessions: 5/3 sessions (21 DFX) <BR> <em>248</em> 3500 Calorie Deficit: 3 days ago, I decided to try out the 21 Day Fix Extreme portion control planning. They have a calculator to determine your calorie need... Thu, 18 Jun 2015 13:25:54 EST One Week Left! I have one week left in my 28 day Diet Bet! I've been maintaining my weight since June 3rd. Yay, for staying under 210! But since I've been hovering, I will need to lose 4.5 pounds to make my 4% goal by June 24. Yeah, that's one week...stranger things have happened, but it's highly unlikely. But instead of throwing in the towel, I'm putting my best foot forward. I decided to try the 21 Day Fix Extreme meal plan this week. So, I'll dial in the nutrition, knock out the workouts, and let ... Tue, 16 Jun 2015 16:07:48 EST Sore Not Sorry <img src=""> <BR> Whew! I’m glad my weight went back down. I’m 208.4 this morning. After weighing in at 211.8 on Wednesday, I was pretty crestfallen thinking there’s no way I can meet my goal of 205 by 6/23. But now, I know I can. My low number so far this year has been 208. I’ve been bumping into it since March, so I’m ready for a breakthrough!! I averaged over 2k calories over the past two weeks by... Fri, 12 Jun 2015 13:25:51 EST Week 3 Reflection <em>204</em> Week 3 Reflection <em>204</em> <BR> <BR> Resolute Renegade Team Goals <BR> <em>248</em> 300 Fitness Minutes: 575 completed, up from 471. Fitness of choice: lots of walking at work, walking/jogging in place at home, Level 3 of Jillian’s 30 Day Shred, and 21 Day Fix Extreme. <BR> <em>48</em> 3 ST sessions: 5/3 sessions. 21 DFX has scheduled fitness every day. 1 cardio day and 1 yoga day for recovery, and targeted ST on the other days. <BR> <em>234</em> 3500 Cal... Wed, 10 Jun 2015 11:29:02 EST 21 Day Fix Extreme <img src=""> <BR> <BR> I thought I’d share my experience with the 21 Day Fix Extreme Beach Body program. Let me start by saying I was extremely reluctant to purchase another pricey dvd workout. The logical reasonable person inside me knows full well that I don’t need to keep throwing money at the weight loss industry to lose weight and improve my health. The other part of me is incessantly curious and alway... Mon, 8 Jun 2015 12:20:02 EST Week 2 Reflection <img src=""> <BR> <em>204</em> Week 2 Reflection <em>204</em> <BR> Resolute Renegade Team Goals <BR> <em>248</em> 300 Fitness Minutes: 471 completed, up from 332. Fitness of choice was same as last week: lots of walking at work, walking/jogging in place at home, the elliptical, and Level 3 of Jillian's 30 Day Shred. <BR> <em>248</em> 3 ST sessions: 3/3 sessions. My schedule is W, F, S. Getting that f... Wed, 3 Jun 2015 14:27:18 EST June Goals May is taking forever to end!! But it has given me some time to think about what I want to do in June. <BR> <BR> Fitness <BR> Complete Jillian's 30 Day Shred Level 3 (3 days a week) <BR> Interval training on the elliptical (3 days a week) <BR> 13,000 steps per day <BR> Plank daily <BR> Wallsit daily <BR> <BR> Nutrition <BR> Eat the Rainbow <BR> 80% raw <BR> Smoothies and salads daily <BR> Manage protein intake Sat, 30 May 2015 09:39:57 EST Week One Reflection <img src=""> <BR> <BR> Resolute Renegade Team Goals <BR> <em>248</em> 300 Fitness Minutes: 332 completed. Fitness of choice for the week: lots of walking at work, walking/jogging in place at home, the elliptical, and Jillian’s 30 Day Shred <BR> <BR> <em>48</em> 3 ST sessions: 2/3 sessions tracked, but it sure feels like I did more!! <BR> <BR> <em>24</em> 3500 Calorie Deficit: I honestly tracked my ... Wed, 27 May 2015 15:43:34 EST Monday Musings <img src=""> <BR> <BR> I made another juice today. This one was apple, cucumber, kale, and lemon. Not bad, even though I'm no fan of the cuke. <BR> <BR> I made some egg muffins with onion and broccoli.   They're quite bland.  The next batch will need more than salt and pepper.  But the baking cups are brilliant! No added oil is needed to keep them from sticking. <BR> <img src=" Mon, 25 May 2015 21:20:20 EST What's in the Fridge? <img src=""> <BR> I wish I had before and now pics. It was more organized when I was eating all the frozen boxed stuff.  Sharing space when our tastes are so divergent is getting difficult! At the top, you can see the frozen staples that sustain my husband: hot pockets and pizza. The top shelf is full of frozen entrees and what nots, and some proteins. The door is also stocked with garlic toast and overflow of ho... Sun, 24 May 2015 22:23:55 EST Eating the Rainbow <img src=""> <BR> I’m really trying to put some energy behind this in hopes that it will motivate me to greatness. Right now, I’m in a “But I Did It Anyway” mode (thanks for the acronym, Shorey!). To help get me into my zone, I thought about what has worked in the past. I need to get back to real meal planning, not just vague notions in my head that never quite come to fruition. <BR> <BR> I’ve planned... Thu, 21 May 2015 16:14:27 EST Ready? Set? <img src=""> <BR> <BR> I just love the new ability to add pictures to your Sparkpeople status. I use it as an extra way to see my grandbaby. When I post pics of her in my status, she stays front and center on my Sparkpage. <BR> <em>334</em> <BR> <BR> I’m so thrilled to shed the guilt of yesterday’s evening food choices. I need to get back in the habit of tracking food, so I logged yesterday’s food th... Tue, 19 May 2015 13:01:11 EST New Eating Style or New Mindset? <img src=""> <BR> <BR> I’m re-inspired to eat clean <em>542</em> <em>4</em> <BR> The food I plan to eat isn’t vastly different from what I usually plan to eat. In fact, I’ve added back a few things, like Greek yogurt and even red meat upon occasion. The difference is my mind. Since I’m not depriving myself, I’m not missing food that isn’t in the plan. I’m confident that what I’m eating is good for me. I’m look... Mon, 4 May 2015 18:58:29 EST Whole Life Challenge <img src=""> <BR> <BR> I joined an 8 week challenge called Whole Life Challenge that starts on May 2.  There is a nominal fee, but if it gives you the extra nudge to get going, it may be worth it! I'm on a team of three, so if you decide to join, let me know and we can do it together! <BR> <BR> <em>12</em> <BR> <BR> <link><BR>3d899b52e3104eef0d&id=67eb09f260&e=153<BR>db9ba94 </link> Fri, 1 May 2015 00:11:37 EST How I Lost My First 50 <img src=""> <BR> I was speaking with some co workers the other day and told them I was closing in on a big milestone...50 pounds! I've been as close as four pounds away. Right now, it's more like 8. Nonetheless, I have a story to tell like anyone else who has lost weight. Are you prepared to answer the age old question of how you did it? <BR> <BR> To keep it to an abbreviated elevator speech, it's easy to boil it down to eating fr... Sat, 25 Apr 2015 09:33:47 EST Week 2 Between the Rounds <img src=""> <BR> <BR> <em>530</em> Week 2 Between Round Blitz <em>530</em> <BR> <BR> Okay, I'll admit this week was a bit of a fizzle and I gained three pounds. But for accountability purposes, here it is: <BR> <BR> Goals and accomplishments: <BR> <BR> <em>207</em> Team Goals <BR> ●400 Intentional Fitness Minutes – completed 186 <BR> ●ST 3 times/wk - completed 2 <BR> ●7,000 (2 lb.) Calorie Deficit - something le... Wed, 22 Apr 2015 12:30:45 EST Being My Own Motivation <img src=""> <BR> <BR> I'm far from where I want to be, but also far from where I was! I've been getting a little frustrated with myself lately, so this reminder was just the thing I needed to keep going. <BR> <BR> <em>334</em> <em>521</em> <em>244</em> Sun, 19 Apr 2015 11:59:14 EST Between Round Blitz! <img src=""> <BR> <em>215</em> <em>215</em> I’m affectionately calling the next four weeks (this kick ass, break from the pack and lose, lose, lose period between rounds) my Between Round Blitz, only because the former description was a little wordy! <em>246</em> And I want you all to come with me! <BR> <BR> I had teammates that lost between 11 and 12% of their weight in 12 weeks. Is that awesome or what?! How can that not in... Wed, 15 Apr 2015 18:40:08 EST BLC 28 Coming Soon! <img src=""> <BR> <BR> The Biggest Loser Challenge (also known as the BLC) is a 12 week challenge that was INSPIRED by, but not based on the TV show of the same name. We have been around for 8+ years encouraging HEALTHY weight loss and fitness by helping you on your journey towards your goals. <BR> <BR> What is it YOU need to reach your goals? Do you need lots of SUPPORT, to be CHALLENGED, to focus on NUTRITION, EXERCISE, or some combin... Sun, 12 Apr 2015 22:55:05 EST Survey Says...Try Again <img src=""> <BR> <BR> Best laid plans...phooey! Yesterday was the first day of my 100 day challenge and I almost literally vomited all over it! <BR> <em>246</em> <BR> I was sick to my stomach on and off all day long, coupled with a headache. I was bummed to break the streak before it even started, but c'est la vie, right? I'm getting back in there today, albeit slowly. <BR> <BR> I talked a few Facebook friends into doing the 10... Sun, 12 Apr 2015 12:17:49 EST 100 Day Challenge <img src=""> <BR> <BR> I settled on three goals for my 100 Day Challenge that starts April 11th: <BR> <BR> 1. 10k steps <BR> 2. HIIT every other day <BR> 3. Mindful evening eating <BR> <BR> I'll try to blog regularly to track progress. <BR> <em>521</em> Thu, 9 Apr 2015 08:23:22 EST Another Challenge Completed <img src=""> <BR> <BR> We did it! BLC27 is drawing to a close today. <em>243</em> <em>242</em> <em>380</em> <BR> <em>304</em> to each of the Resolute Renegades. You joined the team for your own personal reasons, but your participation influenced the rest of the team, whether you knew it or not. <BR> <em>250</em> job! <BR> <BR> <BR> I lost over 3% of my weight over the 12 week challenge. My initial goal was loftier, cl... Wed, 8 Apr 2015 17:09:46 EST Clarity of Purpose <img src=""> <BR> <BR> <em>535</em> My simplified fitness plan is in full flight! <BR> <em>248</em> 10K step streak. Today is Day 4 <BR> <em>248</em> 15 days of HIIT is also moving right along. Day 3 was yesterday. <BR> <BR> I've been following Dr. Josh Axe. The HIIT training seems to align with his suggestions on fitness. What I discovered over the past 12 weeks is that my fitness plan doesn’t need to be as progressive a... Mon, 6 Apr 2015 18:29:06 EST Life is a Series of Trade Offs <img src=""> <BR> <BR> Ugh, I’m debating whether or not to cancel or freeze my gym membership. I got annoyed with the instructors and their lame choreography the last few times I went to Zumba. That class is really why I renewed my membership. That and the pool that seems to effect my breathing. The registration fee is waived through a Boeing discount, so cancelling isn’t too big of a hassle. But they also have an option to free... Fri, 3 Apr 2015 13:19:21 EST Keeping it Real Week 11 goals and accomplishments: <BR> <BR> <em>361</em> <em>7</em> Team Goals <em>7</em> <em>361</em> <BR> <em>2</em> 400 Intentional Fitness Minutes – completed 188 <BR> <em>248</em> ST 3 times/wk <BR> <em>2</em> 7,000 (2 lb.) Calorie Deficit <BR> <BR> <BR> <BR> <em>216</em> <em>550</em> <em>301</em> My Goals <em>301</em> <em>550</em> <em>216</em> <BR> <em>248</em> Protein snack 5/5 <BR> <em>248</em> Stealth health walks at work 5/5 <BR> <... Wed, 1 Apr 2015 14:05:05 EST Riding the Wave As BLC 27 winds down, I'm looking ahead to the nebulous between round space. I would like to be lower than my BLC 27 finishing weight when I begin BLC 28. That means I'm going to be busy between rounds! <BR> <BR> I fell off of my Captain's Challenge when I went on vacation, but I'm ready to tee up another one in April: 15 days of 30 minute High Intensity Interval Training! <BR> <em>216</em> <BR> <BR> Here are my April Goals: <BR> <BR> Fitness: <BR> 1. 30-70 Fitness Minutes Daily / 400... Fri, 27 Mar 2015 18:44:51 EST Week 10 Wrap Up Week 10 goals and accomplishments: <BR> <BR> <em>361</em> <em>7</em> Team Goals <em>7</em> <em>361</em> <BR> <em>248</em> 300 Intentional Fitness Minutes – completed 373 <BR> <em>248</em> ST 3 times/wk <BR> <em>42</em> 7,000 (2 lb.) Calorie Deficit <BR> <BR> <BR> <BR> <em>216</em> <em>550</em> <em>301</em> My Goals <em>301</em> <em>550</em> <em>216</em> <BR> <em>248</em> Protein snack 5/5 <BR> <em>248</em> Stealth health walks at work 5/5 <BR> ... Wed, 25 Mar 2015 13:37:03 EST Resolute Renegade Rally Cry <img src=""> <BR> <BR> My team really does ROCK! I posted an earlier blog commending the team on their 100 pounds lost milestone. But as it turns out, this week was even more momentous. Not only were the Resolute Renegades the Biggest Loser team for Week 9, but we also ousted the reigning overall Biggest Loser team from their #1 spot. <BR> <em>244</em> <BR> <BR> If I can accomplish my 3 pound per week weight loss goal for the n... Mon, 23 Mar 2015 16:58:59 EST New Fitbit Goal <img src=""> <BR> I've been setting 10 pound weight loss goals on my Fitbit. I can't remember the last time I needed to reset it. I think I've mentioned before that I'm a slow loser <BR> <em>20</em> <BR> But I did reset it this past week because I made my goal. This new goal is a doozy too because the next 10 will get me to ONEderland! <BR> <em>244</em> <em>236</em> <BR> <img src=" Sun, 22 Mar 2015 11:38:06 EST My Team Rocks! <img src=""> <BR> The Resolute Renegades crested 100 pounds lost this past week! What a huge milestone! I've personally lost over 10 pounds over the past 9 weeks and am down over 45 pounds overall, an all time low since I started tracking in 2004. <em>244</em> <BR> <BR> As I say this, I'm totally struggling to maintain the momentum I had while on vacation. Part of it is because I haven't been grocery shopping to stock up on that g... Sun, 22 Mar 2015 00:23:27 EST How I Lost 6 Pounds Without Tracking ...I went on vacation! <BR> <BR> I visited my high school friend who has stage 4 cancer. She relocated from Michigan to Key West to enjoy the rest of her life in the sun. <BR> <BR> My days were full of walking and fresh food. We only ate out twice. The first night I arrived, we all ordered tuna dishes...and a tuna appetizer <em>246</em> Then, a friendly customer asked if we wanted their tuna! They caught it and the restaurant prepared it, but they had so much, they were giving away ... Wed, 18 Mar 2015 09:56:47 EST Pics from the Keys The Florida Keys are fabulous! I LOVE the weather! We visited Hemingway's home in Key West today and had hogfish for lunch. If you've never had it, try it. It's a mild, flakey white fish. Nom Nom! They like to fry it down here, but they'll blacken or grill it for you too. <BR> <BR> I've been getting my 10k steps in every day...lots of sun! Food has been great. I eat at home, plenty of fresh veggies. <BR> <BR> Here's a pic of a parrot fish that my friend caught in the canal right behin... Sun, 15 Mar 2015 20:10:15 EST And She's Off! <img src=""> <BR> I'm on Day 3 of practicing wall planks (facing the wall with your feet on the wall and hands on the floor). It's such a weird experience being upside down, even if it's for only 10-15 seconds! I did three wall planks yesterday. I also owe myself some pushups for the Resolute Renegade March Captain's Challenge. Today's goal is to do them low and slow. I'm not worrying about my count this time, just really focusing o... Mon, 9 Mar 2015 14:27:51 EST Handstands. Because I CAN! <img src=""> <BR> <BR> Woohoo! I found a new favorite body weight exercise!   The handstand!  I haven't thought about this exercise in years.  I used to walk on my hands when I was a kid. It was especially fun to do underwater! <BR> <BR> I can't remember what I was googling the other day, probably fitness plans, when I came across Chris Salvato's 28 Day Handstand Challenge. <link> </link>   I'm a frequent subscriber ... Sat, 7 Mar 2015 11:17:29 EST Great Job! Keep Going! <img src=""> <BR> <BR> <BR> Great Job! Keep Going! That's what I keep telling myself. I'm hovering around the 40 pounds lost mark, but I'm dying to move on and tackle another milestone! <BR> <BR> INDYGIRL, Beth Donovan posted this pic in one of my Facebook groups this morning and I wanted to share.  If you're a slow loser like me, it's easy to get frustrated.  I had a co worker stop by my cubicle the other day to say she saw me walk... Sat, 7 Mar 2015 10:26:13 EST Week 7, Done and Done Week 7 goals and accomplishments: <BR> <em>248</em> Team Goal: 300 Intentional Fitness Minutes – completed 520 <BR> <em>248</em> Team Goal: ST 3 times/wk <BR> <em>38</em> Team Goal: 7,000 (2 lb.) Calorie Deficit – I was up .8 this morning. It's hard to be too disappointed about that when I know I'm doing the work. <BR> <em>48</em> My Goal: Protein snack at the end of each work day: 4/5 <BR> <em>48</em> My Goal: Stealth health walks at work 5 times – completed 4/5 <BR> <em>48</em> M... Thu, 5 Mar 2015 14:57:45 EST February Measures <img src=""> <BR> Time to consider how we did last month. <BR> <em>38</em> What will you start, stop and continue in March? <BR> <BR> Beginning Weight: 217.2 <BR> End Weight: 215.2 <BR> <BR> Total fitness minutes: 1,633 <BR> Cardio sessions: 21 <BR> Strength sessions: 19 <BR> Tracked Nutrition: 25 days <BR> <BR> Steps <BR> Monthly total: 245,887 <BR> Daily average: 8,781 <BR> Best Day: 14,143 <BR> 10k goal met: 14 days <BR> <BR> T... Tue, 3 Mar 2015 16:07:18 EST Time to get Bizzy <img src=""> <BR> <BR> I'm trying a new workout program that I found on I'm really hoping this one is a better fit than some of the other programs I've tried. I hate the D word, but it's called the Bizzy Diet Fitness Plan. Here's the fitness portion of the program, in all it's simplicity: <BR> <BR> Workout A Upper Body - done on Day 1 and 3 <BR> Cardio HIIT: 1 minute walk, 1 minute run. 20 minutes. <BR> <BR> Weig... Sat, 28 Feb 2015 10:24:00 EST Captain's Challenge - Do You Dare? <img src=""> <BR> <BR> If you read me, you know I love planks and pushups. Seriously, they are absolutely <em>345</em> , no excuses body weight exercises. I say no excuses because they can both be modified to some level to make them suitable for just about anyone. The other reason I <em>26</em> planks and pushups is because you get oodles of benefit compressed in a very short amount of time. AND you start to notice change right ... Thu, 26 Feb 2015 13:08:01 EST Week 6 - It's in the Bag! <img src=""> <BR> <em>292</em> Week 6 goals and accomplishments: <BR> <em>248</em> Team Goal: 300 Intentional Fitness Minutes – completed 490 <BR> <em>248</em> Team Goal: ST 3 times/wk <BR> <em>38</em> Team Goal: 7,000 (2 lbs) Calorie Deficit – Stay tuned! Lately I've been having lower weigh ins in the evening than morning, so I'm holding out for that final weigh in. This morning, I was up one pound, despite spot on tracking to a... Wed, 25 Feb 2015 13:25:15 EST Week 5 Review <img src=""> <em>292</em> <BR> <BR> Week 5 goals and accomplishments: <BR> &#9679;Lose 2 pounds: lost 2.6…What?! <em>40</em> read on to find out why I’m surprised <BR> &#9679;Team Goal: Intentional Fitness Minutes – 300: completed 345 <BR> &#9679;Team Goal: ST 3 times/wk: completed 3 <BR> &#9679;Team Goal: Calorie Deficit – 3500: completed 3710 <BR> &#9679;My Goal: Protein snack at the end of each work day: completed 5/5 <BR> &#9679;... Wed, 18 Feb 2015 13:05:25 EST Counting, What Say You? <img src=""> <BR> <BR> This motivational email crossed my desk today. What do you think about counting calories and tracking? I loathe it! I've become inured to the fact that it's a necessary evil. But I don't want to do it forever. I long for a day when I won't have to. <BR> <BR> Many experts are suggesting to stop now. Eat clean, with a plate balanced with 50% produce, 25% whole grain, and 25% protein and you'll be good to go. ... Mon, 16 Feb 2015 08:57:41 EST BLC 27 Week 4 Review <img src=""> <BR> <em>292</em> Week 4 goals and accomplishments: <BR> &#9679;Lose 2 lbs: lost 1.4 ...weighed in after work and had a better result than the morning! <BR> &#9679;300 fitness minutes: completed 325 <BR> &#9679;ST 3 times/wk: completed 5 <BR> &#9679;Protein snack at the end of each work day: completed 5/5 <BR> &#9679;Stealth health walks at work: completed 3/5 <BR> &#9679;Plan evening meals and fitness 1/week: completed ... Wed, 11 Feb 2015 12:25:14 EST