Well folks, week six is now complete.  A couple more days and I’ll be at the half way point of my Power90 training. That’s when I switch over to part two and a little more intense workouts so I don’t reach a plateau. Looking forward to really seeing results.

More people are starting to join me with my workouts and some are becoming coaches for Beachbody also. It’s great to have other people share the same vision. I wish the pictures would turn out better because you really can’t tell what a big difference I’m seeing. I lost 2 more pounds this week and although I’m still in size 38′s it’s just a matter of time before the 36′s are coming out of the closet.

After 6 weeks PHOTOS 001

Okay guys and gals, week 5 of the Power90 training is complete.  Although I only lost a pound this week I’m starting to see what use to be muscles in my stomach. YEA! My size 38 pants are fitting a little bit looser, my arms are seeing definition and I’m alot better as far as my cardio.

If I can do this anyone can you just have to make a choice. How bad do you want it?

After 5 weeks PHOTOS 001

WOW, It’s been one month since I started the Power90 training by BeachBody. At times it seemed like forever but looking back it has gone by pretty fast. The hardest part was just getting in a routine of when I was going to do my training. I decided the early morning was the best time for me because I know the longer I put it off during the day the less chance I have of actually doing it.

My results after one month:

  • Lost 9 pounds
  • Went from size 40 waist to 38
  • Biceps increased by one inch
  • Chest increased by 1/2 inch

Now that I’m on a routine and have built up endurance I look forward to really picking up the pace this next month. The main thing is just to stick with it. Contact me  if you  want to start your way back to fitness with the Power90 training.

After 4 weeks PHOTOS 001

Power90 Training and BeachBody:My Story

We all start somewhere, you could be wanting to lose those last couple of pounds or you could be like me and want to take your life back. The Power90 training was the beginning for me on my journey back to fitness. 40 pounds overweight after being Read the rest of this entry

Beachbody Coach-My Why

Everybody should have a WHY for joining any business. This video will explain mine for becoming a BeachBody coach after starting the Power90 training. Read the rest of this entry

Well folks, just got done with week 3 of the Power90 training. The soreness that I had the first couple of weeks are now gone. My endurance is getting better each week now and I’m seeing Read the rest of this entry

Well folks I just wrapped up the second week of Power90 training. I ended up losing another two pounds.[woohoo] I can feel my body starting to change into that of a SuperHero. Well that maybe going a little too far.lol Read the rest of this entry

Pancake Recipe

  • 1 cup fat-free cottage cheese
  • 6 eggs
  • 1/2 cup whole wheat flour (or 1/4 cup whole wheat and 1/4 cup barley flour)
  • 1/4 cup canola oil
  • Pinch of salt
  • Dash of vanilla extract
  • 1/4 cup milk

Blend or food-process the first six ingredients on high until smooth. Add milk slowly to reach batter consistency. Cook on a hot, nonstick griddle. Number of pancakes varies depending on size. Serves 6.

Preparation time: 15 to 20 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
225 15 grams 9 grams 1.5 grams 13 grams

Power Oatmeal

  • 1 cup prepared oatmeal (see above)
  • 1 Tbsp. flaxseed
  • 1/2 cup blueberries
  • 1/4 cup walnuts, chopped
  • Mix all ingredients in a bowl (or a to-go cup).

Preparation time: 10 minutes

Nutritional information (per serving); without and with Whey Protein Powder:

Calories Fat Carbs Fiber Protein
436 26 grams 48 grams 10 grams 12 grams
491
(w/ Whey Protein Powder)
27 grams 50 grams 11 grams 21 grams

Healthy Breakfast Burrito

  • 1 scrambled egg or egg substitute (or tofu)
  • 1 6-inch whole-grain tortilla
  • 2 Tbsp. black beans, canned
  • 2 Tbsp. low-fat cheddar cheese (or soy cheese)
  • 2 Tbsp. chopped tomato
  • 2 Tbsp. chopped onion
  • Hot sauce to taste

What follows are the microwave directions. You could alternatively scramble the egg and heat the beans in a small frying pan.

Microwave scrambled egg or egg substitute until cooked. While egg is cooking, spread out tortilla on a dinner plate or cutting board. Spread cooked egg in the middle of one-half of the tortilla. Heat the beans in the microwave (not too much or they’ll explode!). While beans are heating, sprinkle cheese on eggs, then pile on beans, tomatoes, and onions (if you don’t have time to chop fresh veggies, a healthy salsa could be substituted). Add hot sauce if desired. Fold tortilla in half over the ingredients and fold in the sides. (This part may take some practice. My first burrito-folding attempts usually resulted in a dish I called burrito salad, but I eventually got the hang of it.)

Preparation time: 10 minutes (or more, depending on your tortilla-folding skills)

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
304 10 grams 35 grams 6 grams 20 grams

Fruit Parfait

  • 1-1/2 cups plain low-fat yogurt (or soy yogurt)
  • 1 Tbsp. almonds, chopped fine
  • 1 Tbsp. flaxseed, ground
  • 1/2 cup blueberries
  • 1/2 cup apple, diced
  • 1/2 cup cantaloupe, diced

In a tall glass, layer ingredients in the following order: 1/2 cup yogurt, followed by a sprinkle of almonds, flaxseed, and blueberries; repeat process with apples and cantaloupe (or whatever order of fruit you choose). If presentation isn’t that important to you, you could just mix it all up in a bowl and eat it. (I live alone. No one’s watching.)

Preparation time: 10 minutes (more or less depending on what needs chopping)

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
453 16 grams 57 grams 9 grams 27 grams

Tuna Salad Surprise

  • 5 oz. canned tuna in water (if in oil, skip olive oil)
  • 1 Tbsp. olive oil
  • 2 Tbsp. lemon juice (or to taste)
  • 1 tomato, diced
  • 1/4 cup green onions, diced
  • 2 Tbsp. parsley and/or cilantro (or more to taste)
  • Salt and pepper to taste
  • Raw jalapeño (if desired)

Mix all of the ingredients in a bowl and season to taste. Chop in some raw jalapeño for extra zip!

Preparation time: 10 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
356 15 grams 12 grams 2 grams 43 grams

Vegetable Frittata

  • 6 eggs, beaten
  • 1 cup fresh spinach, torn
  • 1 tsp. garlic, crushed
  • 2 medium plum tomatoes, chopped
  • 1/4 cup onion, chopped
  • 1 red bell pepper, chopped
  • 2 Tbsp. fresh basil, chopped
  • 1/2 cup low-fat Swiss cheese (or soy cheese), shredded
  • 1 oz. Parmesan cheese (or soy cheese), grated
  • Cooking spray

Preheat the oven to 450 degrees. Spray an 8-inch pie pan or baking dish with cooking spray. Beat the eggs in a bowl, then mix in all ingredients. Pour into the pan. Cook for 12 to 15 minutes or until the eggs are firm. Cut into 2 servings (like an omelet!).

Preparation time: 15 to 20 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
414 23 grams 14 grams 4 grams 33 grams

Turkey Chili

  • 1 lb. ground turkey, extra lean
  • 2 Tbsp. olive oil
  • 1 large onion, chopped
  • 2 cloves garlic, chopped
  • 1 bell pepper, chopped
  • 1 large can (28 oz.) tomatoes, crushed or diced
  • 1 can (12 oz.) tomato sauce
  • 1 can (15 oz.) kidney or pinto beans, rinsed
  • 2 tsp. chili powder (or more to taste)
  • Salt and pepper to taste

In a large saucepan, brown ground turkey in olive oil. Spoon out any excess fat. Add onion, garlic, and pepper, and sauté until veggies are soft, about 5 minutes. Add remaining ingredients and simmer for 10 to 15 minutes. Can be served immediately (although leftovers are great, too). Serve with hot sauce to taste. Serves 4.

Preparation time: 15 to 20 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
296 9 grams 24 grams 7 grams 33 grams

Chicken Florentine

  • 1 chicken breast, skinless and boneless, pounded thin
  • 2 cloves garlic, minced
  • 1 Tbsp. olive oil
  • 1/2 cup chicken broth, low sodium
  • 1 cup spinach, steamed
  • 1 slice provolone or mozzarella cheese

Preheat oven to 400 degrees. In an ovenproof skillet on the stovetop, sauté garlic in olive oil and broth. Cook until soft, but not brown. Add chicken breast and cook until done. If pounded thin enough, it should just take a couple of minutes per side (don’t panic if it’s a little underdone; it’s going in the oven later). Remove skillet from stove and pile spinach on top. Then, place cheese on top of spinach. Put pan in oven until cheese melts, then serve. Put chicken on plate and drizzle pan broth over it as sauce. This recipe is pretty low-carb, so you might serve it with whole-grain pasta if you’re not watching your carbs.

Preparation time: 10 to 15 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
416 24 grams 10 grams 4 grams 40 grams

Fish Tacos

  • 1 medium tomato, chopped
  • 1 onion, chopped
  • 1/4 cup cilantro, chopped
  • Juice of one lime, or more to taste
  • 6 oz. whitefish like tilapia, snapper, or cod
  • 2 soft corn tortillas
  • 1/2 cup cabbage, shredded
  • 1/2 avocado, chopped
  • 1 jalapeño, chopped (optional)
  • Salsa, low-sodium (optional)

Toss tomato, onion, and cilantro with lime juice, and set aside for flavors to combine (add chopped jalapeño for extra kick). You could also skip this step and use a low-sodium store-bought salsa. Cook, steam, or grill fish, or sauté fish in a little lime juice. Warm tortillas in oven or microwave, and pile with fish, cabbage, avocado, and salsa.

Preparation Time: 10 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
511 19 grams 45 grams 13 grams 49 grams

Stuffed Peppers

  • 1 lb. ground beef, extra lean (less than 5 percent fat)
  • 1 cup brown rice, cooked
  • 2 cups tomato sauce
  • 1 cup onion, chopped
  • 1 egg, beaten
  • 1/4 tsp. garlic powder
  • 1 tsp. Worcestershire sauce
  • 6 green bell peppers

Preheat oven to 350 degrees. Cut tops off peppers, and remove seeds and membranes. Mix all ingredients (except peppers) and stuff mixture into the bell peppers. Bake for 1 hour and serve! Serves 6 (although they’re pretty low cal, you could eat two easily).

Preparation time: 10 minutes (more, if cooking rice from scratch)

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
208 5 grams 23 grams 6 grams 19 grams

Shrimp Stir-Fry

  • 1 lb. shrimp, peeled
  • 1 Tbsp. ginger root, minced
  • 2 cloves garlic, minced
  • 2 tsp. sesame oil
  • 3 to 4 Tbsp. chicken or vegetable broth
  • 4 cups mixed vegetables (broccoli, peppers, carrots, celery, etc.)
  • 1 bunch scallions, chopped
  • 1/4 tsp. cayenne pepper
  • 2 Tbsp. soy sauce
  • 2 cups brown rice, cooked

Sauté ginger and garlic in sesame oil until soft. Add shrimp and cook about 3 to 5 minutes, depending on the size of the shrimp. Set shrimp aside. Add the rest of the ingredients (except the rice) to the pan and sauté until veggies reach desired softness (I like mine a little crunchy). Use enough broth so the veggies don’t burn, but not enough to make soup. Toss the shrimp back in, mix together, and serve over rice. Serves 4.

Preparation time: 10 to 15 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
303 5 grams 36 grams 9 grams 31 grams

Oven-Poached or Dishwasher Salmon

  • 1 6-oz. salmon fillet or steak
  • 1 Tbsp. chopped dill
  • Juice of one lemon
  • 2 Tbsp. dry white wine
  • 2 Tbsp. chopped scallions
  • Salt and pepper to taste

Preheat oven to 350 degrees. Get a big enough piece of foil (about 12 square inches) to hold the fillet, as well as the other ingredients, when folded. You might consider doubling the foil to prevent leakage. Put foil salmon packet in broiler and cook for 15 minutes or until salmon is pink all the way through. (If using the more controversial dishwasher method, cook for one wash and dry cycle, and we can’t stress enough, no soap!)

Preparation time: 15 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
344 14 grams 1 gram 1 gram 22 grams

Well folks I just wrapped up the first week of Power90 training. Not being in great shape it was tough for me to do all the exercises but I did what I could. As the week went on I was able to do more as my endurance built up, although it will probably be another week or two before I can do them all. That’s ok I know this is not a race.

I am finding myself with more energy and did manage to lose three pounds so I’m happy with that. The new picture doesn’t really show much of a difference but I could tell how my pants fit that something is starting to happen. When I used this training several years ago it took me 3 weeks to start actually seeing results in photos.

Stay posted as I move into week 2 and remember just push play and bring it!

After 1 week of Power90 training

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