How much difference can one person make?

“We can’t help but wonder how much difference one person makes in the world. We look inside ourselves, questioning if we have the capacity for heroism and greatness. But the truth is, every time we take an action, we make an impact. Every single thing we do has an effect on the people around us. Every choice we make sends ripples out into the world. Our smallest acts of kindness can cause a chain reaction of unforeseen benefits for people we’ve never met. We might not witness those results, but they happen all the same.” ~ Jake Bohm From this remember every time we take an action, we make an impact somewhere on someone. Before you make a choice think about it. Is your choice going to cause a postitive or negative ripple effect? Act wisely. And never doubt that you can make a difference. Everyone has the capacity within them for heroism and greatness. Small steps make big ripples. How will you begin?

And on the fitness note. I have heard a lot of talk lately about the said "chub rub". You know, when your thighs rub together and create this fire burning red, swollen rash on your inner legs. To prevent this when exercising you must wear tight pants. Yes some of us look a little silly but would you rather suffer??? Tight pants, spandex, yoga pants what ever you can find but NOT baggey sweats! These will only make it worse:) Happy Tuesday!

Are you really responsible for you??

This week has been a pretty good week. I am totally suffering from CRS!! (can't remember shit) I have forgotten to pay the house payment, forgot my son's DR apt that he has to have before his surgery Monday, forgotten to turn in some insurance paperwork at work, supposed to write up a workout plan for a co worker!!! Yep all forgotten! Wow has it been supppppper crazy around here. Not so much busy, just stress. My son is having a few difficulties at school. I started out believing that he was a total wild child and running around like a banchi all day. Well not so much. I have been to the school this week and observed. HE IS AN ACTIVE 5 YEAR OLD BOY, I admit it. Needs to learn some patients. But nothing a little time and persistance can't take care of. As I mentioned earlier, preparing for him to have his adenoids out on Monday. My hubby has been out of town for work. I started teaching fitness classes again on Monday. And we're all coming down with this fall head cold CRAP!! But on the up side, my eating has been going very well! Except last night. I did eat a bowl of captain crunch berries and almond milk at 9:30 at night, dumb!! I weighed in this week at 212. I am getting close enough to the 190's now that I am getting antsey and I know if I follow my own rules it will only be a few weeks and I will be there!! I hit the lowest of 206 before I went back up to 226. At 2 pounds a week I should be under 200 by Halloween, however I know I can do more than 2 pounds a week. So...bring on October!!

I am always hearing people talk about diets, exercise, weight loss, diet pills, shakes, fasts, blah blah blah. So here's what I ask them, but often only in my head, How many of these have you tried before? Why didn't they work? Your still sitting here wanting to lose weight. Probably weigh more than when you started the last diet.

And why again did it NOT work???? Yes, uuu huh, sure, yep. I've heard them all and said them too. Let me tell you why it didn't work. YOU didn't stick to the plan. YOU didn't follow the instructions. Weight loss and a healthy lifestyle doesn't just happen. YOU have to make it happen. Yes, I can say this. Yes, I have been morbidly obese. Yes, I have tried all the easy ways out. No they didn't work. Yes I am strong, because I have been weak, Yes, I am fearless because I have been afraid, Yes I am wise because I have been foolish, Yes I am successful because I have failed, tripped up, stumbled, crashed and burned. But what is different this time?? I stopped looking for what was going to make it happen and started behaving like a healthy happy person. I can give you all the tools I have put together. I can give you all the tips that you need. I can tell you exactly what you need to do but if YOU don't do it, IT WON'T WORK!!! You want my meal plan, go ahead, take it. You want my exercise routine, I'll write it up for you. You want to know how I take care of me and my family, I'll tell you. You want to know how I fit in time to prepare healthy meals, I'll show you. But what is the common factor in all of this??? YOU. I can not make you do it. YOU have to do it. So here's to taking responsibility for yourself. It's no one elses fault, it is your fault your where you are now. So YOU take charge, YOU put in the work and then and only then YOU will see success! Have a great night!

Workout without a sports bra?

Today has been a great success! I pretty well had my day planned out last night. Back to my traditional breakfast of an egg sandwich. Out of yogurt, out of ALL my fruit, it's slim pickins around here until I make a grocery run. Left overs for lunch. It wasn't quite enough. I got a little shakey about 2 hours after lunch. I was not prepared for this and did not have snacks with me so I settled for a butter sandwich. Not ideal but I needed something! After work I had planned on going to the gym to do one of my Tapout DVD's in the 90 minutes I had before my son got out of school, when I realized I had packed my pants, shirt, shoes, dvds and NO SPORTS BRA!!! I almost went home! Those of you who are well endowed understand you DO NOT JUMP AROUND WITH OUT A SPORTS BRA ON!! Well after you lose weight and they deflate some, it's reeeeeeallly a bad idea! I headed out of town and then told myself "this isn't what a person who wants to be successful would do, is it?" I turned around and went back to the gym. After all it's 2:15 in the afternoon, whose going to be at the gym to see you??? Answer: Nobody! Literally the desk people and that was it! So I did my dvd, core cross combat. WOW!! My core is a little sore tonight! LOVE IT! Today was weigh in day with my client. 216.4 pounds. Up a little from last week but down from the highest I had gotten over the last two weeks of chaos. I am setting a goal to see 210 next Monday! Big goal, I know. A person can not do this regularly but coming off of poor eating habits for two weeks, I believe it can be easily done. Dedication and hard work is all it takes! Tomorrow is Tapout and a run. I don't know how far yet 2-4 miles depending on how it feels. We had a home victory today. This is the start of the 4th week of school and Trenton was so excited when he got off the bus to tell me that he did not have to stay in for any recesses today!! So I did the worst thing possible and rewarded him with a strawberry sunday. He's been working so hard at trying to sit still. He just has a really hard time with this part of school. But for me no ice cream. Instead I treated myself to an Arnold Palmer Half and Half Zero. (Half lemonade half tea) MMMMMMMMMM yummy. Have a great night everyone and remember if you wait until the right time to start making change you will never change. Make today your someday!!!!

Feel free to check out my food log on myfitnesspal.com or the smart phone app. Add me as a friend with the email address warner92t@gmail.com

Sleepless and accountable

So I am feeling defeated tonight. Not only has my eating SUCKED this weekend, I made what seems like a big decision for me. With tears in my eyes my running friend and I decided we were not running the Des Moines Half Marathon in October. I LOVE this run! But I am no where near where I should be in the training for it. Life and poor decisions has gotten in the way of my training program and now I don't feel I have time to get to where I need to be without over doing it. Sometimes the pressure of knowing that I HAVE TO run takes the fun out of the run. So for now it is just strictly going to be my workout and mental release. I want to be back at 5 miles on a regular basis so time to set a plan to make that dream a goal. On second note. Yes my food choices have been very poor. I actually got to spend an evening with my hubby, who is gone A LOT. We went up to Boone, IA to the IMCA Super Nationals. It is dirt track racing. I love everything about racing, dirt track that is! I really don't care for NASCAR. The people, the sound of a suped up motor, the way it makes your heart vibrate when your standing next to a running car, the dirt in my hair, the smell of blueberry alcohol in the modifieds, the rush and again the people! Except when they're drunk and obnoxious and I'm not, lol. But anyway we spent 8 hours at the track, until wee hours of the morning. It was a long night and I only ended up with 3.5 hours of sleep before I went back to work. But I am so glad we went! And saw so many people we haven't seen for 4 or 5 years since Tyler quit racing! But this is what lead to poor food choices. Memories and old times made it so easy to run right back to the steak sandwich booth!! Well anyway, the weekend is over. Weigh in is tomorrow and I will hate the scale! But I did it so I will deal with it. In effort to change the slip of bad habits lately I have decided I will be going to the gym every day after work, this will work 4 days a week, and doing one of my tap out dvd's. My dvd player at home isn't working and I can not figure it out. I work out with my client Monday, Wednesday and Thursday. Starting one week from tomorrow I will start teaching a class again. We're calling it "Circuit Training". It will be a combination of body weight resistance strength training and cardio. Similar to a strength and conditioning or boot camp class like I have tought prior. I am SUPER excited for this. I am also going to try to make a better effort to get up a little earlier in the morning(meaning 3:45, gak!) and get in a workout I would like to add to my every day routine. Check out the 1000's workout!

These are my favorite type of exercise! No equipment needed!

The pain of being overweight

So I've been a little MIA. I alway's tell people the first step in turning around your health and to lose weight is honesty. You have to be honest with yourself. This is one thing I still struggle with. When I am not doing as well as I'd like to be, when I've lost control, I disappear. So yes, I have had a rough two weeks. I have made very poor choices. I drank a little and of course they were foofoo drinks that are LOADED with calories. My exercise has slacked. I don't even know what really sent me into a talespin but I spiraled. Yesterday I managed to pick myself back up. I logged my food and that was all it took. I have control again. I did really well for almost 2 years and then I started to veer off track. I began to lose control of my emotions and those demons that I thought I had delt with started to resurface. I can not say enough that food and lack of exercise is not the problem. The problem comes from the skeletons lurking deep inside your closet. The things that only those close to you know about or maybe even no one knows about. The big events in your life that changed everything. Those are the things that you have to deal with or it will become harder and harder to move on. Over the last 3 years I have changed. More than just the number on the scale, body fat percentage, my pant size or my running distance. The person inside has changed. It is very easy to say "I like me" "I like everything about me" but to truley become confident and grow from within is what happens when you face your troubles. Not only does this bring you along in your weight loss journey but it shows in your work, your play, your parenting, your friendships, your relationships, ect. The person I was when I graduated high school could have never made it to where I am today. Could have never made it through the mud and the muck. It took this change from within to climb the ladder of life and it will continue to take me to the places I plan on going. Often the walls that hold all of this "stuff" inside are broken down through a workout. When your struggleing and all the sudden the tears flood and emotions come rolling out all over the place. This is when you procede in your steps to health of the mind and body. So this I challenge you. Do something to push yourself. A faster jog, an extra set of push ups, go for a walk if your at beginner level, just do something to push harder than what you did today! And this is me, promising you to make a better attempt at staying honest with myself. This means showing up hear wether it's a good or bad day.

School luches

Today's work out was a little brutal. After yesterdays walking lunges with overhead press my legs were already a little sore and then I threw in this one!

twice through with the add on of 100 jumping jacks 25 vertical leg crunches 30 crunches 20 squats 20 wall push ups 50 russian twists 15 second side plank on each side 10 split lunge jumps 5 jump squats 40 high knees I'm TOAST!! But still going to try and squeeze in a 2 mile run later tonight! So today I have had school lunches on my mind. School started on Monday in our community and I have heard a LOT of complaining about the meals from both students and parents. We only get one ketchup packet, no cheese on our hamburgers, I don't like the broccoli, ect... This could go on forever. I have heard parents say things like "we never had these kind of rules when I was in school" or "now the goverment is controling what our children eat, what's next?" Well here is my view point...

Today's society has the highest obesity percentage EVER! Are you overweight? Is your child overweight? Maybe your child isn't overweight. Have you tought them proper eating habits? Probably not because most adults don't eat a well balanced diet. Someone had to step in where parents are not. Obesity has become an epidemic and there had to be a point where someone said "This is enough!" No one likes change. In any part of life change is hard. Even harder when you have no choice and someone else has chosen for you. But let me leave this discussion with this question... Do you want your child to be fat? Do you want them to struggle with obesity and it's related diseases? Is that what you want? So maybe a little more structure to their school luch and a little less ketchup, ranch, or cheese on thier plate isn't such a bad thing after all is it? Maybe you could learn a little from it and change the way you eat at home as well?

Goals & rewards

So I've been thinking a lot about goals. When you look at the big picture it is often overwhelming. As i get closer to my goal weight I think it's time to set small goals to keep motivation rolling! My first goal &I reward is 196to pounds, which will be 150a pounds total lost, at that point I am buying a new pair of silver jeans! Should fall just in time for fall! Set your own goals &I rewards and share them here if you like! Also I have made my food log public on my fitness pal. My email is warner92t@gmail.com add me!

Cake batter and then DIE

So this last week TOM hit and it went all to hell. I ate like crap and then would go hungry trying to make up for what I had done. I know better. It didn't work. I am down 0.2 pounds this week. Whatever. I am over it. Next week though...hehe I am going to try and beat last weeks 5.4.

Anyway I sat at work today and all I wanted was cake batter!! YES CAKE BATTER!! I used to love to make a cake, well mix two, one to bake and one to eat the batter! I never would have bothered baking one but I never came up with a clever way to explain the boxes in the trash but no cake!!! But I did not stop at the store to buy one! And now after I ran, I don't want it. I am refocused and going to log everything this week! It is the only way to be acountable! LOG IT!

I have to share this from a group I follow on facebook. This is my motto this week. Either die or DO IT!

THEN DIE...
“Bruce had me up to three miles a day, really at a good pace. We’d run the three miles in twenty-one or twenty-two minutes. Just under eight minutes a mile.

So this morning he said to me “We’re going to go five.” I said, “Bruce, I can’t go five. I’m a helluva lot older than you are, and I can’t do five.” He said, “When we get to three, we’ll shift gears and it’s only two more and yo
u’ll do it.” I said “Okay, hell, I’ll go for it.” So we get to three, we go into the fourth mile and I’m okay for three or four minutes, and then I really begin to give out. I’m tired, my heart’s pounding, I can’t go any more and so I say to him, “Bruce if I run any more,” –and we’re still running-”if I run any more I’m liable to have a heart attack and die.” He said, “Then die.”
...

It made me so mad that I went the full five miles. Afterward I went to the shower and then I wanted to talk to him about it. I said, you know, “Why did you say that?” He said, “Because you might as well be dead. Seriously, if you always put limits on what you can do, physical or anything else, it’ll spread over into the rest of your life. It’ll spread into your work, into your morality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level.”

- Bruce Lee & John Little (from The Art of Expressing the Human Body)

KICKED THE SCALES ASS! And how I do it:)

I totally kicked the scales ass this week!!! I am at 217.4 from 222.8, that is 5.4 pounds this week! And I ate supper out two times and subway for luch once or twice!!! See my previous posts to see what I have eaten and how I exercised. I posted all of it. I did not starve. I did not spend hours a day working out and I did not take a single supplement or pill. What I want more than anything in the world is to help someone see the big picture and find the faith in themself to know that they can do it! It is often hard to face your inner thoughts and demons that have caused your poor lifestyle, bad eating habits and self destruction. I understand that. One thing that I appreciate more than anything on a gym floor is when someone breaks. No I am not crude and I don't like making people feel pain. I want you to face your pain. A good hard cry in the middle of a workout makes magnificent strides for a persons inner self. I have not even broke the ice in my blogs about my history and what got me to being a morbidly obese person. But you name it, I've been there. You imagine it, it's happened. Harmful things that people say and do, its been said and done. I get it. I understand anything your feeling and I do know how hard it is to get through, but a little faith can go a long ways!

I have a really heavy heart tonight. I have been talking the last hour with someone who was once a personal trainer of mine and is now mentor in my own personal training development. I owe you sooo much Denise. Yes she will be reading this:)

I've seen a lot of fad diets come and go. I've tried some. Without success. Let me tell you this everything works for someone but one thing does not work for everyone. I take no supplements. Zero. Absolutley nothing. I eat food. I take no pills. I drink no shakes. I do no cleanses. I will be the first to admit I am easily swayed into buying anything and trying it. But always turns out to be a waste of my money. The one thing I have tried that works and CAN work for everyone is eating healthy foods. I eat nothing processed. The closest it comes to processed is canned veggies and cheese. If it is not going to rot sitting on the counter for a few days, imagine all of the chemical presorvation it has gone through to have a shelf life! Do you really want to put that in your body??? I have lost as of this very day 129 pounds with nothing but a healthy lower calorie diet and regular exercise. We all get wrapped up in the number on the scale. Yes I want it to go down just as bad as the next person. Will I suffer only eating one meal a day to get it? No. Will I fill my body with processed horrible for your body shit food to get it? No. Will I kill myself hours in the gym like they do on hit tv shows to get it?? No. I may not lose 10 pounds a week but what I will do is follow a diet that I can maintain the rest of my life. I will not restrict myself so much that I can not do this forever. Can I eat healthy foods? Yes. Can I get 30-60 minutes of exercise 4-6 days a week? Yes. Will I meet my goals? You can bet your ass I will!

All it takes is a little planning, a little courage and a little belief in yourself.





I'll end on this note...I once was 346 pounds and could not hardly get on the floor to change my sons diaper. I am currently starting my training for my FOURTH half marathon. Stop living for everyone else. Take control of your life and live it! Stop watching it pass by out the window. There is SOOOOO much more to life! Don't regret the things you never did. Start doing them!

That is me in the middle in the green shirt before the 20k race I did in June, 2012.

Set a goal. Stop "working out" and start training! You'll meet your goal! I promise!

Food log 8/10, 8/11, 8/12

I have some major blog catching up to do! So as I promised this week I would post my food and exercise logs. At the bottom of this post you will find Friday, Saturday and Sunday. Let me tell you before you read them that this past week I have had 2 nights out to eat for my birthday, a potluck on Saturday for my birthday and a baby shower on Sunday. All these things happend this week and guess what...I STILL LOST 5.4 POUNDS!! So here's to show you, you do not have to starve EAT THE RIGHT FOODS AND EXERCISE A LITTLE!!

Friday there was no exercise, Saturday was a half mile run followed by intervals for 2 miles 90 seconds run 60 seconds walk

 Friday August 10, 2012

Breakfast	Calories	Carbs	Fat	Protein
De Italiano - White Bread - Light, 4 slices	160	38	2	10
Peach - Peach, 2 large 2-3/4" dia, 175g	136	34	0	4
Add Food Quick Tools Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Thursday, August 9 Wednesday, August 8 Tuesday, August 7 Monday, August 6 Sunday, August 5 Saturday, August 4 Friday, August 3 Copy to which date? Thursday, August 16 Wednesday, August 15 Tomorrow Today Yesterday Saturday, August 11 Friday, August 10	296	72	2	14
Lunch
Subway 6 Inch - Turkey Sandwich Wheat Bread, Lettuce, Tomato, Green Pepper, 6 inch	280	46	4	18
Add Food Quick Tools Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Thursday, August 9 Wednesday, August 8 Tuesday, August 7 Monday, August 6 Sunday, August 5 Saturday, August 4 Friday, August 3 Copy to which date? Thursday, August 16 Wednesday, August 15 Tomorrow Today Yesterday Saturday, August 11 Friday, August 10	280	46	4	18
Dinner
Generic - Orange Roughy Fish, 4 oz.	80	0	1	16
Mv Biggins - Baked Potato Small, 1 Potato (226g)	167	39	0	3
Fast foods - Onion rings, breaded and fried, 1 portion (8-9 onion rings)	276	31	16	4
Lindsay - 4 Large, Black Olives, 6 Olives (15g)	38	2	4	0
Hy-Top - Manzanilla Green Olives W/Pimentos, 6 olives	25	1	3	0
Lettuce - Iceberg (includes crisphead types), raw, 1 cup shredded	10	2	0	1
Kraft - French Salad Dressing, 3 tbsp	85	2	6	0
Keebler - Townhouse Club Crackers, 4 crackers	70	9	3	1
Shedd's Spread - Country Crock Margarine, 2 tbsp.	100	0	10	0
Add Food Quick Tools Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Thursday, August 9 Wednesday, August 8 Tuesday, August 7 Monday, August 6 Sunday, August 5 Saturday, August 4 Friday, August 3 Copy to which date? Thursday, August 16 Wednesday, August 15 Tomorrow Today Yesterday Saturday, August 11 Friday, August 10	851	86	43	25
Snacks
Frigo Cheese Heads - Light String Cheese, 2 stick (1oz)	120	2	5	16
Peach - Peach, 0.75 large 2-3/4" dia, 175g	51	13	0	2
Add Food Quick Tools Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Thursday, August 9 Wednesday, August 8 Tuesday, August 7 Monday, August 6 Sunday, August 5 Saturday, August 4 Friday, August 3 Copy to which date? Thursday, August 16 Wednesday, August 15 Tomorrow Today Yesterday Saturday, August 11 Friday, August 10	171	15	5	18
Totals	1,598	219	54	75
Your Daily Goal	1,590	219	53	60
Remaining	-8	0	-1	-15
	Calories	Carbs	Fat	Protein

Saturday August 11, 2012

Breakfast	Calories	Carbs	Fat	Protein
De Italiano - White Bread - Light, 2 slices	80	19	1	5
Kraft - String Cheese 2% Milk, 2 stick	140	0	9	16
Peach - Peach, 1.5 large 2-3/4" dia, 175g	102	26	0	3
Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Friday, August 10 Thursday, August 9 Wednesday, August 8 Tuesday, August 7 Monday, August 6 Sunday, August 5 Saturday, August 4 Copy to which date? Thursday, August 16 Wednesday, August 15 Tomorrow Today Yesterday Saturday, August 11 Friday, August 10	322	45	10	24
Lunch
Banana - Banana,Sveza, Srednja, Tfp, 0.5 banana 7" - 7 7/8	53	14	0	0
Pineapple - Raw, all varieties, 0.5 cup, diced	37	10	0	0
Fresh Fruit - - Red & Green Seedless Grapes, 1 cup (151g)	104	27	0	1
Home-Made Sloppy Joe - Sloppy Joe Sandwich, 0.7 sandwich	177	19	5	11
Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Friday, August 10 Thursday, August 9 Wednesday, August 8 Tuesday, August 7 Monday, August 6 Sunday, August 5 Saturday, August 4 Copy to which date? Thursday, August 16 Wednesday, August 15 Tomorrow Today Yesterday Saturday, August 11 Friday, August 10	371	70	5	12
Dinner
Home Made - Bacon Wrapped Pork Loin, 1 slice (3.5 oz)	220	8	13	20
Generic - Deep Fried Mushrooms--Homemade, 8 Mushrooms	179	0	0	7
Strawberries - Raw, 1 cup, halves	49	12	0	1
Blueberries - Raw, 1 cup	83	21	0	1
Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Friday, August 10 Thursday, August 9 Wednesday, August 8 Tuesday, August 7 Monday, August 6 Sunday, August 5 Saturday, August 4 Copy to which date? Thursday, August 16 Wednesday, August 15 Tomorrow Today Yesterday Saturday, August 11 Friday, August 10	531	41	13	29
Snacks
Quick add calories Copy from date Copy to today Copy to date Copy from which date? Friday, August 10 Thursday, August 9 Wednesday, August 8 Tuesday, August 7 Monday, August 6 Sunday, August 5 Saturday, August 4 Copy to which date? Thursday, August 16 Wednesday, August 15 Tomorrow Today Yesterday Saturday, August 11 Friday, August 10
Totals	1,224	156	28	65
Your Daily Goal	1,853	255	61	69
Remaining	629	99	33	4
	Calories	Carbs	Fat	Protein

 Sunday August 12, 2012

Breakfast	Calories	Carbs	Fat	Protein
Generic - Banana , 1 Banana (126g)	75	30	0	1
De Italiano - White Bread - Light, 2 slices	80	19	1	5
Anderson Erickson - Yo Light Cherry Vanilla Yogurt, 6 oz	80	13	0	7
Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Saturday, August 11 Friday, August 10 Thursday, August 9 Wednesday, August 8 Tuesday, August 7 Monday, August 6 Sunday, August 5 Copy to which date? Thursday, August 16 Wednesday, August 15 Tomorrow Today Yesterday Saturday, August 11 Friday, August 10	235	62	1	13
Lunch
Apples - Raw, with skin, 1 cup, quartered or chopped	65	17	0	0
Jif 2 Tbsp - Creamy Peanut Butter, 2 tbsp	190	7	16	7
Home Made - Bacon Wrapped Pork Loin, 1 slice (3.5 oz)	220	8	13	20
Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Saturday, August 11 Friday, August 10 Thursday, August 9 Wednesday, August 8 Tuesday, August 7 Monday, August 6 Sunday, August 5 Copy to which date? Thursday, August 16 Wednesday, August 15 Tomorrow Today Yesterday Saturday, August 11 Friday, August 10	475	32	29	27
Dinner
Turkey breast meat, 1 serving	34	1	1	6
Pineapple - Fresh Fruit, 2 cup	148	40	4	2
Melons - Cantaloupe, raw, 2 cup, cubes	109	26	1	3
Salad - Cherry Tomatoes, 6 tomatoes	18	6	0	0
Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Saturday, August 11 Friday, August 10 Thursday, August 9 Wednesday, August 8 Tuesday, August 7 Monday, August 6 Sunday, August 5 Copy to which date? Thursday, August 16 Wednesday, August 15 Tomorrow Today Yesterday Saturday, August 11 Friday, August 10	309	73	6	11
Snacks
Strawberries - Raw, 1 cup, halves	49	12	0	1
Blueberries - Raw, 1 cup	83	21	0	1
Strawberries - Raw, 1 cup, halves	49	12	0	1
Homemade - Peanut Butter Cornflake Bar, 1.5 bar	330	44	17	8
Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Saturday, August 11 Friday, August 10 Thursday, August 9 Wednesday, August 8 Tuesday, August 7 Monday, August 6 Sunday, August 5 Copy to which date? Thursday, August 16 Wednesday, August 15 Tomorrow Today Yesterday Saturday, August 11 Friday, August 10	511	89	17	11
Totals	1,530	256	53	62
Your Daily Goal	1,590	219	53	60
Remaining	60	-37	0	-2
	Calories	Carbs	Fat	Protein