2012 GOALS

"run you butt off" program
excercise five times a week

listen to scriptures when on the internet

listen to "courses" when doing a project

Diet Plan

Sunday

Fast with water, herb tea

Monday

Breakfast
2 eggs
herb tea

Lunch
salad with chicken

Dinner
soup with chicken

Tuesday

Breakfast
2 eggs
herb tea

Lunch
salad with chicken

Dinner
soup with chicken

Wednesday

Breakfast
2 eggs
fruit
herb tea

Lunch
salad with fish
+ fruit or sweet potato

Dinner
soup with fish
+ fruit or sweet potato

Thursday

Breakfast
2 eggs
fruit
herb tea

Lunch
salad with fish
+ fruit or sweet potato

Dinner
soup with fish
+ fruit or sweet potato

Friday

Breakfast
2 eggs
toast or cereal
fruit

Lunch
meat sandwich plus fruit

Dinner
beef, potatoes, veggies, fruit

Saturday

FREE DAY


shopping list-

2 doz eggs
1 lg pkg chicken breasts
1 lg pkg white fish
1 pkg beef steak

2 cans beans
ww bread
potatoes

10 pieces fruit
lettuce
tomatoes
green beans
onion
garlic
carrots
celery
cucumber
pickles
broccoli

EXERCISE

Monday--- walk + upper body weights
Tuesday--- 20 min intense aerobics
Wednesday---walk + lower body weights
Thursday--- 20 min intense aerobics
Friday----- walk + upper body weights
Saturday--- 20 min intense aerobics
Sunday--- REST

Monday--- walk + lower body weights
Tuesday--- 20 min intense aerobics
Wednesday--- walk + upper body weights
Thursday--- 20 min intense aerobics
Friday---- walk + lower body weights
Saturday--- 20 min intense aerobics
Sunday--- REST