Good morning! After a somewhat disappointing 18 week challenge, I'm going to give my all to this HHC challenge!

Accountability for Sunday:
Meals:
Breakfast - Spanish omelet + 1 slice wholegrain toast
Lunch - Brown rice + chicken
Snack - Myoplex lite shake
Dinner - Tuna + beans
Water: 12 glasses
Coffee: 1
Supplements: 3 CLA, 2 glucosamine, 1 vit C, 2 multivitamin, 1 creatinine monohydrate
Unauthorised foods / drinks: Nil

Exercise:
Cardio - 30 mins on treadmill - finally doing a HIIT again!
Resistance - LBWO
Steps: 7008

Daily gratitude:
1. Being able to do HIIT on the treadmill without any pain!! - first time in months
2. Completion of another 18 weeks - though I didn't reach my physical goals, I learnt a lot about myself
3. A good relaxing weekend

Lets have a great week!

Thanks for starting the group off Reetu. YAYYY for the no pain on your H I I T !! Finishing each challenge is an win in itself. Way to go and good luck on your HHC. Your plan for today looks spot on. 4 meals a day may not be enough to get the metabolism reving. Also there isnt a lot of vegis or fruits in there which really are a needed part of nutrition. I do 5 or 6 and the process says 6. Is there a reason you only do 4?
Here is a quote from EFL

Q:

What are the right times?

A:

Six times a day is the right way!

It’s true!
What about the old adage that “three square meals a day” is best?
Well, that nonsense is

not based on anything even remotely related to
good health or sound nutrition. The expression “three squares” comes from
centuries ago when serving crew aboard warships gave the gunners three
daily meals served on square wooden platters—meals that consisted of
salty, half-rotten meat and crusty old biscuits. I think you also get three
square meals a day in county jail, but I don’t know for sure.
Anyway, the fact of the matter is, your body, my body, everybody’s body
works better when we eat the right foods, in the right amounts, in the right
combos, not three but six times per day.

Eating six meals a day creates a “metabolic environment” that supports
your energy and muscle metabolism, while helping you burn bodyfat. Study
after scientific study has shown this to be so. For example, a recently published
report in the

European Journal of Clinical Nutrition cites that people
who ate six times a day had a faster resting metabolic rate than those
who ate just three meals daily. As you may very well know, your metabolic
rate is the pace at which your body burns fat and food energy to keep you
going strong. This study showed eating meals frequently throughout the
day allows you to burn fat more efficiently. That’s good!
Researchers at Georgia State University recently arrived at the same
conclusion. They found that those who ate just “three squares” a day had,
on average, a higher percentage of bodyfat than those who ate six times per
day, leading the researchers to cite that the idea of eating three square
meals is best is downright wrong. (I agree, by the way! )
Another way eating six complete meals a day helps you lose bodyfat is by
allowing you to maintain lean muscle. Remember, muscle not only helps you
look leaner but also makes your body more metabolically active. Muscle

burns calories even when you are just sitting there. Fat does not.

Total body with intercals for me today and a shake for meal one then the next 5 are chicken breast, vegi and sweet potato, fish , brown rice and asparagus, shake, tuna salad with whole wheat crutons. then a shake

I did a ton of chores and have everything ready for thanksgiving. I have put a healthy twist on dinner and dessert. I am doing a EFl pumkin pie, sweet potatos with only half candied for those who want that, of course green beans, broccoli. and fresh fruit and vegi platters. Baked turkey is healthy so good to go there. I will do cabrese salad but have low fat skim mozerella and oraganic tomatoes and basil to do the pesto with. My deviled eggs will use fat free mayo with olive oil and I will use just a dollop in each egg instead of heaping them. I am feeling really good about serving a healthy meal to my family.

Hope everyone has a wonderful day.

Good morning Nathan passed his kidney stone on friday & the rest of the weekend was spent going pretty easy as he's healing from his cold too.

It SNOWED here. My girls were quite happy Me, on the other hand.....I'm sitting by my little portable heater picturing a nice warm beach!

I didn't meet all my hhc goals this past week. I feel good about what I did do AND I'm going to do even better this week.

Monday is here. Another week. Another chance to CHANGE MY LIFE. Everyday I have to DECIDE to live healthy, be a better father, husband, friend. When I do that, my day always goes better. Looking forward to Thanksgiving with family. What a wonderful time of year!

Sorry I missed posting all weekend. I have not excuse. Just got real busy with family stuff.


My meals today:
M1 - Eggs & Oats
M2 - Protein bar
M3 - EFL Spaghetti (multi-grain pasta, turkey meat)
M4 - Protein bar
M5 - EFL rotisserie chicken, baked potato
M6 - Protein shake



.

HHC Day 20

Above is a great share from the local YMCA-We have incorporated a holiday prgram to keep persons active and this is part of the program- Hope you enjoy!

http://vimeopro.com/ymcaswil/ymca-of-southwest-illinois/video/32282235

This has been a busy day and I will post my intentions/WINS, completed less the bedtime Right Light.

One area I want to report, along with my daily plans in HHC, is that I finished my book that I started this HHC. It is "The Happy Trap" A book about anxiety, depression, setting goals, identifying values and dealing with them. The other book I finished this month (started it in Sept) is Dr Life's, "The Life Plan". My New Year will incorporate Dr Life's Life Plan.

Daily Exercise Plan
Fit and ripped class
Daily Food Plan
· M1 Oatmeal,granola, 1/2 banana,coffee WIN
· M2 RightLight Shake, whey protein, spinach. WIN
· M3 White fish, broccoli, salad greens WIN
· M4 Right Light, banana, whey protein, spinach, kale WIN
* M5 Baked chicken, green beans, sm. sweet potato WIN
· M6 Right Light Shake, whey protein, strawberries
Grateful for:

• Patience
• Mother's trust
• Thanksgiving with family
• Air travel for sons to come home
• Jane's quick recovery!

Lovin Life
Mick

Good morning! I did my week 3 measurements today - and I have dropped 1% fat!!

Accountability for Monday:
Meals:
Breakfast - Protein shake + EFL golden pancakes
Lunch - Brown rice + tuna + beans
Snack - Myoplex lite shake
Dinner - 2 eggs + stir fried pepper
Water: 12 glasses
Coffee: 3
Supplements: 3 CLA, 2 glucosamine, 1 vit C, 2 multivitamin, 2 creatinine monohydrate
Unauthorised foods / drinks: Nil

Exercise:
Cardio - Nil
Resistance - UBWO
Steps: 7591 - need to improve here

Daily gratitude:
1. Good news - anything that puts a smile on my face
2. The 5 minutes I had with my kids before having to rush to work
3. Precious moments in life

Have a great day, folks!

Reetu

Mary - I started off with 6 meals, then went down to 5 for a long time. I hit plateau a couple of months ago, so decided to try Jillian Michael's master your metabolism plan (to an extent). Although I have managed to break through the plateau with the changes in diet and increased exercise intensity, my diet is still a work in progress.. And yes, I did overlook fruits in my diet! Thanx for pointing it out...

Holly - I'm glad Nathan is getting better..

Good morning team! I have been out of the loop because I have been babysitting a 6 month old Boxer puppy. It is a good thing that I am in shape. From all of our walks yesterday I think we got in about 10 miles. This little guy is a lot of work, but a lot of love. His momma is a champion and she is in St. Thomas playing basketball at a tournament for Washington State University. I am now posting my before picture for the HHC. I have gained 10 pounds since my last pictures. I have to get my mindset right because I have to be in shape to take care of my grand-dog.

Hi gang! I started my HHC last Monday, but haven't had time to post my pictures until today. This weekend I flew to Salt Lake City, met my newest little grand daughter and drove my Ranger Pickup back to Washington state. Twelve hours with only two stops for gas and "essentials". It was a little taxing, but all went well.

I have kept the exercise consistent and my diet has stayed relatively clean (considering).

My job is still remaining positive and maybe even getting a little better. I will share more as I know more. Hope everyone makes it a great week!

Here are my before shots!

T3W15D3
Good Morning


T3W15D3
Good Morning
Jonathan! I also strive to be better at home. Following your lead.
Steph, good start for Tues
Dianne, great 8 mile walk
Lois, good to see your post
Tom, where are you HHC partner? Hope all the testing went well.

Thanks to the group, I kept my promises workout wise.

Yesterday's calorie burn
6 mile bike commute 200 cal
3 miles walked 300 cal
5/25 FBWO 311 cal
4 mile jog 496 cal

Total: 1307 cal

Beginning today, I'm focusing on solutions. I know how important forgiveness is. Today I will practice forgiveness in the interest of creating a brand new day. I'll give my resentments the day off and choose to focus on what I'm grateful for.

I cannot thank Thia enough for her consistent support this year!
Tom, thankyou for your humor, determination and discipline
Jonathan, thankyou for your support and turning me on to the 1000 cal burn/day plan.
Derrick, your life is inspiring me!
Matt, you have had one heck of a year
Romney, keep your chin up

Hill for Bill and Clarissa: Looking south along the Lost Coast Northern Mendocino County

Roger

Getting the house ready for holidays is a gift of love and time. I love doing it.
Today is no mercy abs then H I I T. Eating is on track. I am so looking forward to our son getting here, He called to say he added 20lbs to his bench and it was "easy" I am so proud and hope to get in soe workouts with him, I work fri through sunday ( yuck) post holiday weekends tend to be a hot mess at the hospital. I also am doing some house supervisor shifts 12 - 12. Thats so off my regular 7p-7a. But I will man up lol and meet the challenge.
Have a great day!!

The holiday has begun!! WooHoo!!
HHC Day 21 / mlhoep's posts / Bill Phillips Transformation
Lovin Life
Mick

Hi guys! Feeling a little down today.. Stressed at work. Frustrated at work.. At this time of the year, we have a lot of health screenings - basically done by companies for all their employees. Generally I love doing this, cos you really get to teach a lot of people of health, diet, and exercise. But the bunch of people we get this time of the year are those who frankly do not give a damn about their health.. They are just here cos company pays for it. I find it so frustrating trying to get through to them. I know there's only so much I can do.. But still find it frustrating!! I mean for a women to tell me Pap smears and mammograms are of no use!!! Aaaaarrrggghhhhh!!!

On top of that, the clinic manager is trying to take advantage of me again.. Assigned me 4 long days next week (I usually do only 2).. I mean seriously, I've got young kids (the other docs do not have young kids to sort out in the morning for school!)... So had to make another visit to her office (seem to be doing that a lot recently), and said NO to next week's rosted! Re-do it.. and this time make sure its fair!!

So after all that, I was really really craving a drink... I know what will happen when I drink in this emotional state.. One drink easily turns into a bottle! Then God knows what else!!! It's makes it a lot more difficult when there's really no one to talk to at home... Hubby is the typical guy that gets in Mr Fix-it mode when there is a problem.. There's no fixing these problems! Just need someone to listen!!

Anyway, I did not cave it. I didn't have the glass (or bottle) or wine.. Instead I hit the gym after work. Did 30 mins of VHIIT (very - HIIT!!!), followed by abds.. Needless to say, I can't really walk today!!!

Accountability for Tuesday:
Meals:
Breakfast - 1 small EFL golden pancake + 2 scrambled eggs
Snack - 1 small mandarin orange + 1 part skimmed cheese stick
Lunch - EFL cool taco salad
Snack - Myoplex lite shake
Dinner - Chicken + brocolli
Water: 12 glasses
Coffee: 3
Supplements: 3 CLA, 2 glucosamine, 1 vit C, 2 multivitamin, 2 creatinine monohydrate
Unauthorised foods / drinks: Nil

Exercise:
Cardio - 30 mins HIIT on treadmill
Resistance - Abs
Steps: 10492

Daily gratitude:
1. The strength for staying sober yesterday
2. Comedies
3. This group

Have a great day!

Reetu

Good Morning team! What a day I had yesterday. I am babysitteing our "grand-dog" Levi. His momma is the WSU basketball player that I mentioned yesterday, and he has kept up my cardio like nobody's business. I am sharing a picture today of Levi eating one of the bows off of our Christmas trees that I am getting ready to put in the store. He is just a big baby! He has to go to the dog sitter's today because we will be out of town tonight and tomorrow for Thanksgiving.

I am getting ready to leave for the gym for a good "shoulder" workout, then off to the store to work and play.

Everyone make it a GREAT Thanksgiving!!

T3W15D4
Good Morning

Reetu, sounds like a frustrating and sad bit of work. Most of us know what it's like to give up and no longer care about our well-being.

Mary! A transformed woman will be hosting this years holiday! I am so happy for you!

Lili, Good HHC starting pics

Alan, Good Start

Holly, happy holidays to you and your family

Jonathan, All the best to you and your family

Yesterday's calorie burn:
3 mile bike to work 100 cal
10 mile hard bike home 808 cal
60 min ballet 458 cal
3 miles walked 300 cal

Total calories burned: 1666 cal

Hill for Bill and Clarissa: Watching the surf come in through Arch Rock @ Pt Reyes

Have a great day!

Roger

The day before Thanksgiving and so many things going on! We're heading out of town today to spend Thanksgiving lunch with my mom and grandparents. Then back to my wife's parents for leftovers that night. I'm pretty sure I'll take tomorrow as a free day. Why stress or get worried? I'm going to relax, enjoy the time with family and friends, and BE THANKFUL for my health. Then it's back on the HHC path Friday morning!!!

Hope everyone has a great day tomorrow!


My meals today:
M1 - Protein bar
M2 - Roast beef sandwich
M3 - Protein bar
M4 - Portion size steak, baked potato
M5 - Protein bar


.

Happy (almost) Thanksgiving! We are going to be spending the holiday with some friends out of town so won't be available tommorrow. I wanted to spread the holiday cheer a little early. We will, however, only miss one workout so will stay on track.

We took the grand-dog to the puppy sitter today and will get a little reprieve from puppy sitting ourselves. I realized this morning that I have no idea how long we are going to have him, but a 6 month old boxer puppy is a handful. Thankfully "momma" gets to deal with him the most. After all, SHE is the one that committed to watch him. The cat and I are none too pleased!

Today we had a good "shoulder" workout in the gym with an assortment of shoulder presses, rows and shrugs. I can feel it today.

We will show some restraint tomorrow, as our friends are pretty healthy eaters.

Everyone have a great "Turkey Day"!

Reetu - did the exercise feel like a healthy outlet for all that emotion? Maybe if you thought of the people who appear not to care at all about their health as people you might have some small impact on which could lead to huge changes when they are ready. I'm thinking of some quotes about lettings one's light shine & sometimes you simply don't get to see how your light affected others. It doesn't mean it hasn't. It certainly isn't a reason to start feeling bad about helping others. I'm sorry if that sounds bad, I guess I just mean don't feel down because you feel like you had no impact on someone today......because you very well might have.....no, in fact you have. You have made a positive impact on everyone you helped today. Want to know why? Because we all have the ability to choose differently & they might not be ready or see the importance of it today. But sometime they might be. hmmm, I think Bill's saying of focus on your efforts and not the results could apply here I apologize for rambling, it's normally something I'd edit out.....but I always edit with an eye to deleting what could be taken wrong, or embarassing...and so many other things.

I want to wish everyone a Happy Thanksgiving!

Good morning! Thanx for letting me vent yesterday, and thanx for listening.. Feeling much better today

Accountability for Wednesday:
Meals:
Breakfast - Protein shake + blueberries + 2 scrambled eggs
Lunch - EFL cool taco salad + 1 small mandarin orange
Snack - Myoplex lite shake
Dinner - Tuna steak + salad
Water: 12 glasses
Coffee: 3
Supplements: 3 CLA, 2 glucosamine, 1 vit C, 2 multivitamin, 2 creatinine monohydrate
Unauthorised foods / drinks: Nil

Exercise:
Cardio - Nil
Resistance - LBWO
Steps: 6369 (I'm having a lot of difficulties maintaining >10000 steps on non-cardio days.. I try going for walk during lunch. Unfortunately I can't take stairs at my workplace cos I will reach work all sweaty and there's no shower facility... Need to think of something...)

Daily gratitude:
1. Music
2. Internet
3. A call from my kids at school to say hi!!

Have a great day!!
Reetu