Watch Out...They are not so Fun!

"While just a few pieces of Halloween candy won't obliterate your diet program or weight loss plan, it's the temptation to keep having 'just one more' that will pack on the pounds.

It only takes nine small fun-size candy bars to put on a quarter-pound of fat".

"Besides candy, Halloween threatens many other high-calorie treats like Caramel apples (243 calories), 8-oz. apple cider and a cake donut (319 calories), or a slice of pumpkin pie (240 calories)".

Eating Out?

Tips that can knock off hundreds of Calories

& keep you feeling great

Before Heading Out the Door

• Go for a brisk walk or complete a workout to rev up your metabolism to burn more calories!
• Also, indulge in a healthy snack such as a piece of fruit to curb your appetite and avoid overeating once you hit the food aroma and food surroundings in the restaurant setting.
• Choose healthy restaurants and decide before you get there what you are doing to order.
• Look up the nutritional information before you go.
• Eat a little less to save for a special dinner later, but don't skip meals because that can lead to eating too much.
• Avoid buffets, and all you can eat specials.

Appetizers

• Enjoy vegetable-based appetizers such as salads (with dressing on the side). Or try broth based vegetable soups, which tend to fill the stomach on very little calories. Note that soups are high in sodium.
• Watch out for "free" appetizers such as chips and salsa and bread as it is easy to overeat on these "refillable" baskets of food. Try to limit yourself to one serving.

Main Entrees
- Ask how meals are prepared and what ingredients are used
- Is the fish or chicken broiled with butter or other fat?
- Is it served with a sauce?
- How large is the portion?
- Are vegetables canned, buttered, or creamed?
- How much oil is used in stir fry?

• Fish or poultry that is broiled, grilled, baked, steamed or poached are a good choice.

Entrees are often basted with large amounts of fat. Save loads of calories, fat, and sodium by...

• Ask to have your entrée prepared without added fat, and chicken prepared without skin.
• Request that lemon juice, wine, or only a small amount of fat be used and no salt be added.
• Choose dishes flavored with herbs and spices rather than rich sauces, gravies, or dressings or ask for the sauce on the side.
• Limit your use of soy sauce, steak sauce, catsup, mustard, pickles, and other condiments to help control sodium.
• Portions are often very large. Ask for a take home bag and eat the remaining portion the next day. Or share an entrée with a friend, or just order an appetizer.
• Pizza can be a very healthy selection provided you ask for vegetables as toppings instead of meat toppings.
• Sandwiches can be great selections as long as you choose lean deli meats such as turkey or ham instead of cold cuts such as bologna or salami.
• Choose whole grain breads and watch out for condiments such as avocado, mayo, and oil/vinegar.

Most Important

Stop eating when you are satisfied, not full. Eat slow and savor your food.

Tips for a Healthy Halloween

It is that time of year again when candy is popping up every where - at the office, parties, and lining the store aisles as Halloween is approaching fast. Is it possible to get through the holidays and avoid putting on some extra pounds, or still reaching your weight loss goals without taking all the fun out? Absolutely! If you're looking to still meet your weight loss goals, and don't want Halloween to bring your fat loss to a screeching halt, consider these healthy tips.

• Not having the candy in your house can be helpful so at least you won't have a big bowl of leftover candy.
  
• Instead of passing out candy, these make great treats to give out: fun pencils, party favors (like those plastic spider rings), small bags of pretzels, stickers, yo-yo's, small plastic cars, hair ribbons and such for girls, little notebooks, mini juice boxes, squeeze balls, bubbles, etc.
• Buy healthier Halloween treats- Tiny Trapeze Caramels- like rolos, but 1/2 the fat and calories, Back to Nature Mini Classic Crème Cookies, Clif kids Organic real fruit rope, toys, 100 calorie packs, Let's Do..Organic Gummi bears (80 calories) mini chewy granola bars, etc.

• Instead of going out to trick-or-treat, organize a Halloween party with your child's friends. You can have fun activities like bobbing for apples, and now you can bake wholesome treats and hand them out.
  
• If you only go to familiar houses, home baked treats will be okay. Or, you can collaborate on who gives out what to keep the candy to a minimum.
  
• Emphasize dressing up in a great costume instead of focusing just on all the candy.
  
• Set a deadline for the candy to be gone or thrown away, so it is out of the house.
• Store kids candy in an airtight container, or away in the cabinet, so it is not out on the counter easy to get to.
  
• Ration the candy-eating! Know how many calories those tiny bites really are.
  
• Focus on Halloween fun activities like haunted houses, costume parties, bonfires, pumpkin carving, etc.
  
• I love this idea- Have the kids go trick-or-treating and get their bag of candy, then have them pick out there 10 favorite pieces to put in the freezer, have them set out their bags of candy for the candy fairy to come in the night and take the candy, so it is out of the house and leave a great toy for them that they would love.
  
• Most importantly, have fun and enjoy a quality night out with your child or your friends.

Halloween Scare!

As Halloween is approaching fast, and more and more little bowls of "fun" size candy bars are popping up everywhere, remember those little bite size pieces do add up so quickly.

For example, imagine if your office at work has a bowl of candy out or your kids bring home there Halloween candy, and you were to just have four fun size Snicker's bars and a Reese's cup. Those little "fun" size pieces would cost you an extra 400 calories for that day.

Now, let's say you continue to eat that amount through out the week your excess calories for five days now amounts to 2,000 calories. This could seriously hinder you from reaching your goals.

If you were to weigh 135 pounds, to cancel out the five days of candy, you would need to walk and extra 9.3 hours that week, or run a marathon to burn off that amount!

Ask yourself if that 20 seconds of pleasure eating that little bit of candy worth stalling your results or even gaining weight.

Del Mar Class

The Del Mar 6:15-7:30am class is at the Powerhouse in Del Mar.

The Del Mar 8:30-9:45am class will be located at Torrey Pines State Reserve until further notice.

Location

Torrey Pines State Reserve is located between La Jolla and Del Mar, California, north of San Diego. From Hwy 5, exit on Carmel Valley Road and drive west for about 1.5 miles till you reach the Coast Highway 101. Turn left and proceed along the beach for about a mile. The park entrance is on your right just before the highway begins to climb the Torrey Pines grade.

12600 North Torrey Pines Road, San Diego CA 92037

We will meet at the south end of the beach, near the restrooms, located by the gate entrance to the parking lot.

I recommend just parking along the street and walking down to the restrooms.

Nutritional Seminar this Saturday!

Just a reminder that there will be a short nutritional seminar from 8:30-9:00am in between boot camp classes at Mission Bay.

When: Saturday Nov. 1st

Where: Mission Bay class location

Time: 8:30-9:00am

What: Vitamins/Supplements- what works and what is a waste of money? Fat/carbs- the good, the not so good, and how much?

"Drink Water, Not Sugar"

Tired of just drinking plain water? Try these great tasting, refreshing drinks. I love them because they have

No Sugar

No Artifical Sweeteners,

No preservatives,

and No Calories.

MetroMint

http://metromint.com/

If you find yourself looking for that little something sweet after you eat, but want to avoid adding more calories this metromint water is great. It tastes cool and refreshing and comes in a variety of flavors, even chocolate mint.

Hint

http://www.drinkhint.com/

Hint is great for a refreshing drink that is naturally flavored. Pomegranate-tangerine, strawberry-kiwi, and mango-grapefruit, are just a few of their great flavors.

I love to add these little packets of True Lemon or True Orange into my water for added flavor. O calories and nothing artificial! http://www.truelemon.com/

Fish Taco

Ingredience

• 3 oz. grilled Mahi Mahi (premarinated fillets from TJ- wrap with paper towel to absorb excess oil before cooking)
• 1 c shredding cabbage
• 1 Tbsn no salt added corn
• 1 Tbsn black beans
• 2 Tbsn Greek Total zero yogurt
• 2 Tbsn chopped tomatoe
• 1 Tbsn TJ lite shredded 3 blend cheese
• 1 La Tortilla Factory Tortilla (large= 80 cal)
• lime
• lemon
• pepper
• (Can also add avocado, cilantro, and salsa)

Directions

1. Cook Mahi Mahi according to package

2. Mix cabbage, yogurt, and warmed up corn and black beans together. Squeezed a little lemon juice and pepper to taste.

3. Spray tortilla with cooking spray and heat on stove top

4. Fill tortilla with cabbage mixture, mahi mahi, sprinkle cheese, and squeeze some lime juice.

Calories = 242.5

Baby Allie

My sister Jenn and Brian's new little girl.  

Pictures of the new babies!

Sorry I'm a little behind on the blog.  I flew back to Chicago to see the new babies.  My sister Jenn in Chicago had a little girl Allie.  My other sister Alison from Hawaii also had a little girl Kalea.  Then I talked my sister and her three kids to fly back to San Diego with me, so I was able to spend even more time with them.  

Both babies got baptised together.  Hate to just box up your wedding dress and only get to wear it once?  My sister had her wedding dress made into two little dresses for both babies.  

My grandparents with all of there great grandchildren.  

Allie is just two weeks old and kalea is 5 weeks old.  
  

Feeding baby Allie. 

Del Mar Class Meeting at Torrey Pines!

Just a reminder that the Del Mar class will be held at Torrey Pines State Reserve.
Again, I really apologize for having to keep changing locations. I appreciate your understanding and hope to get this resolved soon.

Location
Torrey Pines State Reserve is located between La Jolla and Del Mar, California, north of San Diego. From Hwy 5, exit on Carmel Valley Road and drive west for about 1.5 miles till you reach the Coast Highway 101. Turn left and proceed along the beach for about a mile. The park entrance is on your right just before the highway begins to climb the Torrey Pines grade. 12600 North Torrey Pines Road, San Diego CA 92037

We will meet at the south end of the beach, near the restrooms, located by the gate entrance to the parking lot. I recommend just parking along the street and walking down to the restrooms.

Looking forward to a great workout tomorrow!
See you then.
Thanks so much for being so understanding.

Steal Moments to Workout

Stuck in traffic? Turn something negative into a positive by fitting in a mini abs and butt workout.
Squeeze your butt, hold for 3 seconds, and relax. Do multiple reps and sets for a firm and tight butt.
Work your abs by sitting up straight, imagine pulling your belly button into your spine. Contract your abs and hold, do multiple reps or isometric contractions by holding that squeeze. You can also do mini upright crunches by pulling your rib cage down and doing a pelvic tilt by rolling your hips in toward your rib cage. Turn and rotate to hit your obliques (the side part of your abdominals).

Don't forget to exhale as you squeeze for a better contraction. Oh, and ladies, don't forget to kegel at the same time for both exercises. Kegel's are always a must to really work your transverse abdominals - the muscles that hold your belly in nice and flat. Oh, one more thing, make sure you keep your eyes on the road.

Del Mar class will be at Fletcher Cove Friday & Monday

Hi Ladies,

So sorry for the short notice and having to temporarily change locations.

The Del Mar class will be held at Fletcher Cove (just north of the Del Mar class) for Friday 10/17 and Monday 10/20.

Fletcher Cove (right across from the Naked Cafe)
Located at 111 S. Sierra, at the end of Plaza street where Lomas Santa Fe Boulevard meets the beach, Fletcher Cove offers easy public access. A public parking lot located at the Cove as well as free street parking ensure that parking is seldom a problem for visitors traveling to the beach by vehicle.

I made it to Chicago and the babies are adorable.


Again, The Del Mar location is moved to Fletcher Cove for Friday and Monday's class. I look forward to seeing you when I get back.

Thanks,

Jessica

Bye Bye Bloat!

Feeling Bloated?
Let the number on the scale be your true weight not water weight.
Look leaner by adding some of these tips in.

Start the day with hot lemon water
Parsley- gets rid of bloating and freshens breath. Add to salads.
One teaspoon of fennel in hot water and drink the extract.
Mix fennel, ginger, orange peel, and lemon in hot water.
Green Tea
Unsweetened cranberry juice diluted with water
Drink H20 and eat fresh fruits and vegetables with a lot of water such as celery, watermelon, and cantaloup.
Be brave a take a shot of Bragg's Apple Cider Vinegar.

Make the Connection

Remember to get to your goal, what you put in your mouth is 80% of the results you will see. Remember to get to your goal, what you put in your mouth is 80% of the results you will see. Remember to get to your goal, Remember to get to your goal, what you put in your mouth is 80% of the results you will see. Remember to get to your goal, what you put in your mouth is 80% of the results you will see. o your goal, what you put in your mouth is 80% of the results you will see. ur mouth is 80% of the results you will see. Remember to get to your goal, what you put in your mouth is 80% of the results you will see.

Avoid the Self Sabotage

If you had a friend who was trying to lose weight and get in shape, would you call her a fat slob? Would you tell her she's worthless and has no self-control? Would you tell her she is too slow or can't run? Would you point out that she probably always will be fat and will never change? Would you tell her that she can't do this?

I really hope not, but chances are you have said those things to yourself. People who fail to lose weight are infamous for having negative self-talk. If you tend to have and express negative views of yourself, negative thoughts of current experiences, and a negative outlook on the future, this only sets yourself up for failure. Negative thinking is so powerful, it can trap people in overweight and out of shape bodies by programming their brains to believe they cannot change.

If you say to yourself, "I'm not an athlete", "I've always been on the heavy side," "I've never been able to lose much weight," "I'm not a runner," you don't even allow any possibility for change. If you continue to repeat these thoughts, you will most likely stay in your current condition, if not heavier or more out of shape as the years go by.

To not only lose weight, but to lose the weight and keep it off or to get in shape and stay in shape, it is crucial to eliminate the negative thoughts that keep you stuck.

Change your Thinking One Thought at a Time...

• Give yourself two positive for each negative- People remember negative comments a lot more than they remember positive ones.
• Stop & Delete- If you catch yourself saying belittling or damaging comments, stop that thought and be aware of those negative thoughts that are destructive.
• Switch your words & focus- It is as simple as saying I can, instead of I can't. Switch "I can't stand working out" or "I can't stand going without my 2 glasses of wine a night" to Really I can stand just about anything. Say "I can stand another 5 min of running" or "I can stand living without fast food."
• Destroy the thought- If you continue to beat yourself up for not having willpower or calling yourself names, write it out on paper and throw it away, shred it, or crumble it up.
• Counterattack- Replace "I can't lose weight" with "Right now I'm not losing weight, but when I decide to do it, I will." Have awareness for those negative thoughts and prepare a counterattack.
• Positive Affirmations- Tell yourself you are strong, beautiful, wonderfully made, getting healthy & losing weight.
• Visualize- Picture yourself getting to your goal, running that 5k, completing a 1/2 marathon, fitting in your skinny jeans, feeling comfortable in your swimsuit, and doing those chin ups in class. It is so important to see yourself getting to your goal.

If you change your thoughts, you can change your actions, you can change your lifestyle.

Pita Alternative Pizza

Ingredients

1 Pita Alternative

1 Tbsp pizza sauce

2 Tbsp Mozzarella Cheese

1/2 c. Mixed peppers (yellow, red, orange)

Directions

Preheat oven to 450 degrees. Top your pita with your favorite vegetables or toppings and bake for 8 min.

Calories = 168.5

Craving pizza? This is super fast and easy; not to mention all the calories, saturated fat, sodium, and money you are saving by making it yourself. By using the Pita Alternative you add lots of fiber and protein to keep you full longer.

Other Ideas

You can also make a BBQ chicken pizza with red onions, chicken, & TJ BBQ sauce. I also like a Hawaiian pizza with pineapple, and healthy Canadian bacon from TJ. Trader Joe's also has whole wheat pizza dough that is good, but takes more time than the pita.

Pack your Lunch to Avoid Packing on the Lbs

Packing your lunch and healthy snacks for the day, is an easy way to stay within your calorie range, keep your energy level up, and avoid high calorie, fat, and sugary foods.

Time Saving Tips

• Make enough dinner so there are leftovers to pack for lunch the next day
• Pack your lunch the night before, if you are pressed for time in the morning
• Buy fruits and veggies already washed, cut, and prepackaged

Lunch Ideas

I love to pack salads for lunch because they are easy to throw together. I love this salad with crisp romaine lettuce, corn, carrots, black beans, Greek yogurt, & baked tortilla crusted tilapia.

Wraps are great to pack when you don't have a lot of time for lunch. I love using the La Tortilla Factory Tortilla, low sodium turkey, Dijon mustard, lettuce, and either light laughing cow or 1/2 light string cheese. I just wrap it in foil and it is ready to go. These little bags of carrots from TJ are great to grab and go.

Pita Alternatives are low in calories and easy to fill with salad, tuna, turkey, or peanut butter. I like to make a big salad and put some in the pita and have some on the side.

Making wraps with lettuce is an easy way to get more vegetables in. I like to mix tuna with low fat cottage cheese, carrots, and celery then put it on large crisp lettuce leafs, roll, and enjoy. I also like to put the tuna on top of a brown rice cake, or crush up the rice cake and mix with the tuna.

"Coke, Pepsi and all other pops will be known as the cigarettes of the future. Colas are NOT a substitute for water. They are just another cheap drug made to look great by advertising".

HG's Dreamy Chocolate Peanut Butter Fudg

Ingredients
* One 18.3 -ounce box Betty-Crocker Fudge Brownies Traditional Chewy Brownie Mix
* 2 cups canned pure pumpkin
* 2 Tablespoons reduced-fat peanut butter, at room temp

Directions:
Preheat oven to 350 degrees

Combine pumpkin with the brownie mix in large bowl and stir until smooth (batter will be very thick, but don't add anything).

Spray a square baking pan (9x9) w/ nonstick spray and pour in the mixture. Spoon PB on top and use a knife to swirl it around the top of the batter. Bake in oven for 35 min. ( the batter will remain very thick and fudge like, and it should look undercooked.) allow to cool.

Cover pan w/ foil and place in the fridge for at least 2 hr. Cut into 36 squares.
makes 36 servings

Per serving: 1 piece 65 cal, 1g fat, 57mg sodium, 14 g carbs, 1g fiber, 9g sugar, 1g protein

Use Betty Crocker= super low in fat and contains fiber

WARNING:
You many think that because they are "healthier" and "ONLY 65 cal" that you can eat a lot of these little choc. bites, but the calories do add up quickly.

GAME PLAN:
In moderation, these are amazing. Even though it takes a little bit of time, it will save you lots of room in your jeans by individually wrapping each one in plastic wrap, then place in a ziplock bag and throw in the freezer. It makes portion control so much easier. Shown in the second picture.

Make it even better: I like to cut one bar in 1/2 and put 1/2 tsp PB on each one for a total of 98 calories.

Plan to Lose

To win the weight loss war, it is so important to have a plan to lose. And not just one plan, but several. Think about your own success or other people who are successful in sports, academics, or their business and most most people start with a plan.

The Weekly Plan:

If you have the weekends off from work, this can be the perfect opportunity to make a meal plan for the upcoming week. Make a grocery store list to make sure you have enough fresh fruits/veggies and meal ideas for the week. Plan out what days you are going to go to the grocery store, so you always have fresh fruits and veggies at home. I love to steam my sweet potatoes, make a batch of steel cut oatmeal, hard boil some eggs, put some veggies in my snack bags, and make containers of fruit salad all at one time to make having healthy food quick and easy for my busy days.

Picture of my Frig= I love to have healthy food stocked up that is easy to just grab & go.

Tomorrow's Plan:

Make your healthy to-do list for the next day the night before, to already set yourself up for a great day. Turn the page in your journal to the next day and you can write your daily goals at the top of the page. Take a little yellow sticky and post-it to that day with what you plan on having for your meals and snacks. This way you will know that if you eat what you planned, you will hit your goal.

"Compliance experts know that if people actually put down on paper a list of what they intend to do, they're more likely to follow through". If you don't have time the night before, take time that morning to plan out your day. I promise this makes it so much easier to eat healthy because you are not making your decisions when you are tired and hungry.

Last Minute Plan:

Even if you didn't get to plan out the whole day, simply writing on the sticky what you plan to have for that meal can save lots of calories. Planning as you go can still be helpful. For example, if you are driving home from work and are hungry, creating a plan in your head before you walk in the door, for what you are going to make and how much to eat, can already get you in the right mind set to avoid overeating. If you are going out to eat, planning in advance what you are going to order can make it so much easier to look forward to that choice and not be tempted by 'toxic' food that will only satisfy you temporarily.

Plan to Cheat:

Getting out of the mindset of "depriving" yourself is important to stick to eating healthy. I love chocolate, so I plan out my chocolate treats in small portions so I don't go overboard on the first bite of chocolate I get. If you are too strict all the time, it can be challenging to actually stay on track with eating healthy. Keep in mind 90/10 or 80/20, meaning 80-90% of the time fuel your body with whole healthy foods, and save 10-20% for little indulgences. I recommend planning these out too. I would not waste those empty calories on something that is just okay or eat it just because it is there. Save that 10-20% for what you love.

Engage Your Brain to Keep your Muscles Moving

Obviously, by the end of these 12 weeks, I want to get everyone addicted to endorphins and enjoy exercising. However, I understand there are days that you don't "feel like working out" or you don't "feel like going to boot camp". If you get nothing else out of these 12 weeks, as least I want you to all feel obligated to be physically active. It is not a matter of whether you "feel like it" or not, but a matter of taking care of your body and your health.

Research has shown that the people most likely to continue an exercise program are those who keep the benefits in mind. Sometimes just a quick reminder of all you can gain from just consistently getting in at least 30-60 min. of exercise can help with sticking to the routine. Just a few of the many benefits are listed below.

• Physical activity actually slows the aging process, so you will remain healthier and more active for a longer time. Exercise extends your life span and the quality of your life.
• Regular exercise increases the supply of oxygen to your heart and improves cholesterol levels and prevents blood clots. If you have high blood pressure, exercise can bring it down to healthier levels. Even if you don't have high blood pressure, it will keep it under control.
• "According to recent research moderate exercise, such as walking for half an hour most days, significantly reduces the risk of breast cancer- one of the few steps a woman can take to avoid this dreaded disease. Active people also have lower rates of colon and rectal cancer, possibly because exercise increases the rate at which waste moves through the digestive system".
• Who needs drugs when you have exercise? Exercise is proven as effective as medication in treating mild-moderate depression in numerous controlled studies, which might be due to its effects on brain chemistry.
• Need more energy? Exercise increases energy, reduces anxiety, and boosts positive feelings. The "runner's high" really is a high and gets addicting.
• As muscles get stronger, they can work longer and harder without getting tired.
• Weight bearing exercise increases bone density and lowers risk for bone weakness and injuries.
• Having trouble sleeping? Physical activity decreases the stress chemicals and tension levels so you can not only fall asleep faster, but will sleep longer and wake up feeling more refreshed.
• Exercising regularly can boost your confidence, by taking control over an important aspect of your life, which then can boost your confidence to take on other things.

TOM

Remember, typically during the middle of the week before "that time of the month" it is normal to see the scale jump up anywhere from 3-5 pounds, sometimes even 7 pounds higher due to water retention. Also, if you go out to eat or have foods that are higher in sodium the scale will also be higher. To help get rid of the bloat and water weight, I recommend having natural diuretics like hot lemon water, green tea, parsley, foods with lots of water (like celery, watermelon, etc.), and unsweetened cranberry juice diluted with water. Drinking a lot of water also helps to decrease water retention.

Super Easy Spinach Salad

• 2 cups organic spinach
• 1 Tbsp dried cranberries
• 1 Tbsp Trader Joe's Fat Free Feta
• 1/4 oz Trader Joe's candied pecans (small amount)
• 1.5 tsp Trader Joe' Balsamic Dressing

Calories = 106.25 calories

I also like to add some grilled ahi, chicken, or hard boiled egg whites on top for more protein and to have as a quick dinner or lunch.

Bye Bye Bloat!

Feeling Bloated? Let the number on the scale be your true weight not water weight. Look leaner by adding some of these tips in. Start the day with hot lemon water Parsley- gets rid of bloating and freshens breath. Add to salads. One teaspoon of fennel in hot water and drink the extract. Mix fennel, ginger, orange peel, and lemon in hot water. Green Tea Unsweetened cranberry juice diluted with water Drink H20 and eat fresh fruits and vegetables with a lot of water such as celery, watermelon, and cantaloup. Be brave a take a shot of Bragg's Apple Cider Vinegar.

Feeling Hungry?

Have you noticed that your appetite has increased, since boot camp?
If so, it is important to make sure you are getting in enough water and protein to rebuild your muscles and keep you satisfied. Protein takes a long time to digest, so it is great for keeping you full. Too much protein is also not good for your body and may result in frequent urination or excessive thirst, so I provided the formula so you know how much protein you need keep you healthy and strong.

Weight in Kg x .6 = Average Person
Weight in Kg x 1.6 = Endurance Runners
Weight in Kg x 1.8 = Strength Training
*I recommend calculating the average and endurance runners’ protein amount and dividing by 2 to get a good average and a low and high range.

Fit n Fab 2 Do:
I need ____ grams of protein a day. I will check how many grams I am getting on _______ (day).
I will add healthy protein by: ________________________

Drink to Lose

How much water do I need?
Drinking too much or not enough water is not healthy for your body. Getting in plenty of water helps with weight loss. Sometimes you may just be thirsty instead of hungry, it cleanses your body, and speeds up your metabolism. So drink up!

Half your body weight in ounces of water per day
Body weight (in Kg) x 0.033 = how much water you should drink in liters

124/2.2 = 56.4 x 0.033 = 1.859 Liters
150/2.2 = 68.2 x 0.033 = 2.25 Liters

I need _____ Liters a day.
I will increase by ____ ounces every ______ (week, day) till I reach my recommended amount.
Fit n Fab To do:
I will reach my goal by:
For example: carrying my water bottle around with me, having water at my desk, drinking 8 oz 15 min. before eating.