12 weeks to a better us...

"No one is in control of your happiness but you; therefore, you have the power to change anything about yourself or your life."

Week 1 day 1:

Erna:

• Calf - 13 in.
• Thigh - 21 3/4 in.
• Hips - 37 in.
• Lower Abs - 32 3/4 in.
• Middle Abs - 30 1/2 in.
• Upper Abs - 27 in.
• Chest - 37 1/2 in.
• Arm - 10 3/4 in.
• Neck - 12 1/2 in.
• Total Weight 141 lbs

Exercise:

• Warm-up & stretch 10 min.
• Functional Transfers - 3x17 25 lbs
• RDL w/DB - 3X17 35 lbs
• Speed Skaters/Broad Jumps - 3x12 each
• Bi./Tri. SUPERSET - 3X12 each 15/10 lbs
• Single Leg Curls - 3x17 each 30 lbs
• Stability Ball T's & Y's - 3x12 each 3 lbs
• Lat. Pull Down - 3x17 45 lbs
• Dunkunders - 3x17
• Perfect push-ups- 3x15
• Tredmill Hill Climb 15 min
• Core
  Cardio - Treadmill Run 30min @ 6.0 minute mile & a 1.5 incline; Treadmill Hill-climb 10 min. @ 3.5 minute mile & a 15.0 incline; Bike (random setting) 10min. for 3.60 miles
• Stretch 5min.
  * 2 Crystal Light Energy packets - BIG MISTAKE - I was extremely jittery all day. I will NEVER do that again.

Food Journal:

Breakfast: 2 slices turkey; 1/2 whole grain pumpkin chocolate chip pancake w/ sugar free syrup
Snack: 1/2 c. low-fat cottage cheese w/1/2 c. mixed fresh fruit
Lunch: chicken & spinach w/garlic, salt, pepper; 1/2 sweet potato w/salt, pepper, cinnamon
Snack: protein fruit smoothie
Dinner: garlic parmesan chicken; quinoa, green beans sprinkled w/parm. & panko bread crumbs
Snack: 8 chocolate chips, 8 dried cherries

Spiritual Journal:

• Family Home Evening
• Family Prayer
• Family Scripture
• Couple Prayer
• Couple Scripture
• Personal Prayer
• Personal Scripture

* Chris says he will start the fitness and food plan on Wednesday. He has a business lunch tomorrow - Mexican Food.