Carol Frazey - The Family Nutrition and Exercise Expert
1. Eat 1 apple each day this week.
2. Walk 10 minutes, 1 day this week.
Carol Frazey - The Family Nutrition and Exercise Expert
1. Eat 2 cups of spinach/lettuce each day.
2. Eat a banana each day.
3. Eat 1/2 cup broccoli each day.
4. Eat a healthy breakfast each day.
5. Eat one apple per day.
6. Eat 10 baby carrots per day.
7. Walk 35 minutes, 4 days this week.
8. Do at least 15 push-ups each day this week.
9. Eat one cup of grapes each day this week.
10. Do at least 15 crunches each day this week
11. Eat 2 cup of whole grains each day this week.
12. Eat 1/2 cup beans each day this week.
13. Eat 5 oz of lean protein each day this week.
14. Lift weights for 7 minutes each day this week.
15. Drink only water and low or fat-free milk as your beverages this week.
16. Eat a light, healthy snack every 2 1/2 – 3 hours.
17. Do a 30 second exercise plank (front and each side) each day this week.
18. Drink water throughout the day this week.
19. Take 15 minutes each day to recharge: write, pray, meditate, or just sit.
Carol Frazey - The Family Nutrition and Exercise Expert
1. Eat 2 cups of spinach/lettuce each day.
2. Eat a banana each day.
3. Eat 1/2 cup broccoli each day.
4. Eat a healthy breakfast each day.
5. Eat one apple per day.
6. Eat 10 baby carrots per day.
7. Walk 35 minutes, 4 days this week.
8. Do at least 15 push-ups each day this week.
9. Eat one cup of grapes each day this week.
10. Do at least 15 crunches each day this week
11. Eat 2 cup of whole grains each day this week.
12. Eat 1/2 cup beans each day this week.
13. Eat 5 oz of lean protein each day this week.
14. Lift weights for 7 minutes each day this week.
15. Drink only water and low or fat-free milk as your beverages this week.
16. Eat a light, healthy snack every 2 1/2 – 3 hours.
17. Do a 30 second exercise plank (front and each side) each day this week.
Good afternoon. And happy Halloween. I’m trying not to raid every candy bowl that I come in contact with, but it’s hard I tell you. Luke and I will be heading out for an afternoon of door to door begging tomorrow. So if you’re reading this, and you don’t want visitors between noon and 4:00 PM, don’t answer your door. If you do, be prepared to hand over the goods because we have plenty of tricks up both our sleeves. The healthy living is going good. I jumped on a scale yesterday, and I am still at 234 pounds, so I’m not losing nor am I gaining. I’ve been doing my workout everyday, but my eating habits have been falling off course slightly. I’ve just got to be more diligant. I still feel great, and as of right now, I would have to say life is good. I hope everybody has a great day and has a safe and healthy Halloween. Later, Barry J
Carol Frazey - The Family Nutrition and Exercise Expert
1. Eat 2 cups of spinach/lettuce each day.
2. Eat a banana each day.
3. Eat 1/2 cup broccoli each day.
4. Eat a healthy breakfast each day.
5. Eat one apple per day.
6. Eat 10 baby carrots per day.
7. Walk 35 minutes, 4 days this week.
8. Do at least 15 push-ups each day this week.
9. Eat one cup of grapes each day this week.
10. Do at least 15 crunches each day this week
11. Eat 2 cup of whole grains each day this week.
12. Eat 1/2 cup beans each day this week.
13. Eat 5 oz of lean protein each day this week.
14. Lift weights for 6 minutes each day this week.
15. Drink only water and low or fat-free milk as your beverages this week.
16. Eat a light, healthy snack every 2 1/2 – 3 hours.
17. Do a 30 second exercise plank (front and each side) each day this week.
A plank is a great way to strengthen your core. Below are links to photos showing you the correct way to do a plank:
Regular plank: http://exercise.about.com/od/abs/ss/abexercises_10.htm
Modified plank: http://www.mayoclinic.com/health/core-strength/SM00047&slide=10
Side Plank: http://www.mayoclinic.com/health/core-strength/SM00047&slide=12
Carol Frazey - The Family Nutrition and Exercise Expert
1. Eat 2 cups of spinach/lettuce each day.
2. Eat a banana each day.
3. Eat 1/2 cup broccoli each day.
4. Eat a healthy breakfast each day.
5. Eat one apple per day.
6. Eat 10 baby carrots per day.
7. Walk 35 minutes, 4 days this week.
8. Do at least 15 push-ups each day this week.
9. Eat one cup of grapes each day this week.
10. Do at least 15 crunches each day this week
11. Eat 2 cup of whole grains each day this week.
12. Eat 1/2 cup beans each day this week.
13. Eat 5 oz of lean protein each day this week.
14. Lift weights for 6 minutes each day this week.
15. Drink only water and low or fat-free milk as your beverages this week.
16. Eat a light, healthy snack every 2 1/2 – 3 hours.
17. Do a 30 second exercise plank each day this week.
A plank is a great way to strengthen your core. Below are two photos to show you the correct way to do a plank:
Regular plank: http://exercise.about.com/od/abs/ss/abexercises_10.htm
Modified plank: http://www.mayoclinic.com/health/core-strength/SM00047&slide=10
Good afternoon. First let me asked, how have you been? Healthy? I hope so. Me, I’m holding my own. I would love to tell you that I’ve been sticking to the Fit School plan, but that wouldn’t be 100% true, and one thing I will always be is true to you, reader. First things first, I met a woman and that alone has filled a lot of my time. Mind you, Luke is still my number one priority and always will be. No one or nothing will ever come between him and me. It’s just that when Luke is with his mother, I’ve been spending what used to be my solitary time with someone who I will call “R”. Let me tell you something, food tastes GREAT when cupid makes you stupid. OK not stupid, but you have to try to understand that I was alone for a while and anyone out there who is alone understands loneliness and when you understand loneliness well… that is just a hard road to be on. Plus, I didn’t want to just jump into a relationship because I was lonely. If I wanted to do that, I wouldn’t have been single for almost a year. Do I have to explain this to you? No. Do I want to explain this to you? Yes. Why? Because I don’t want to let anybody down. I haven’t been blogging. I haven’t been working on my novel. I haven’t been eating unhealthy, but I haven’t been towing the line with the Fit School plan. I have been working out, but I took a week off because I pulled something in my back. I thought it might have been kidney stones, but it wasn’t. Again, the last thing I want to do is let anybody down. I want to stay healthy. So here’s the deal. I’m not going to blog every day, I just can’t, but I am going to be more vigilant about what I eat and stick to the Fit School plan. And that’s that. I hope everybody has a great day and is OK with what I’ve got going on. Later, Barry J
Good afternoon. Wow, I just got done looking at the pictures of me, and I must admit I’m looking pretty good. So full of myself I wonder how I fit in my own skin. Any how. I woke up today and wanted to do my calisthenics and weight lifting, but my lower back is causing me some grief so I’m going to take the day off. I don’t think it’s muscular because when I press on the sore area it doesn’t hurt, which could mean internal problems. Either way I think I’m going to go see the Doctor about this one. I just don’t want kidney stones. The only stones I like are the Rolling kind. I hope everybody has a stones free day. Later, Barry J
Barry J
Good morning. Hey, how are things going my Fit School friends. I missed you. Me? I’ve been GREAT! Obviously I have some new things going on in my life but I’m still keeping up with my healthy lifestyle. As you can see, my weight is staying the same, but I’m getting quite toned and I absolutely love it. I feel great, and when I wake up I look forward to lifting the most. Carol’s new goal for the week is great because I know this Zumba instructor who thinks she is going to put me to the mat with a workout, so I’m really looking forward to Friday when I do my 15 minutes. I’ll let you no how it goes. I hope everybody out there has a great day and proves a Zumba instructor wrong, Later, Barry J
Carol Frazey - The Family Nutrition and Exercise Expert
1. Eat 2 cups of spinach/lettuce each day.
2. Eat a banana each day.
3. Eat 1/2 cup broccoli each day.
4. Eat a healthy breakfast each day.
5. Eat one apple per day.
6. Eat 10 baby carrots per day.
7. Walk 35 minutes, 4 days this week.
8. Do at least 15 push-ups each day this week.
9. Eat one cup of grapes each day this week.
10. Do at least 15 crunches each day this week
11. Eat 2 cup of whole grains each day this week.
12. Eat 1/2 cup beans each day this week.
13. Eat 5 oz of lean protein each day this week.
14. Lift weights for 6 minutes each day this week.
15. Drink only water and low or fat-free milk as your beverages this week.
16. Try a 15-minute Zumba workout 1 day this week.
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Information provided by Carol Frazey and Fit School, Inc. should not be used to alter medically prescribed regimen or as a form of self-treatment. Consult a licensed physician before beginning this or any other exercise and/or nutrition program.
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