Carol Frazey - The Family Nutrition and Exercise Expert
1. Eat a healthy breakfast each day.
2. Walk 10 minutes, 1 day this week.
3. Eat 1 apple each day this week.
Taking small steps each day to become healthier is the easiest and surest way to make lifelong changes. Let’s make 2011 our healthiest year yet!
Good afternoon. Well, here I sit knowing I have to start the Fit School over. I got off track and ended up in Candyland and frozen Pizzaville. I won’t lie to you – it was a nice visit, the locals are so nice and tasty. It took me three months to mess up what it had taken me six months to do, which in my eyes was get healthy, be in a healthy mindset, and be actually happy in my own skin. So, I figured I was standing at a crossroads where I could continue down the same path I was on over a year ago, and believe me, that path took years upon years to beat down. If scientist would take a thermal pressure picture from a satellite, like the way they did in Egypt around the pyramids to see how many millions of people must have treaded around the area to build those great tombs (Man I hope I’m explaining that right or this bit is going to bomb), my old path would show up like a red snake swimming down a green river. Anyway, I could continue on that old snake path, or I could make a right turn like I did back in March and get back on the healthy path. I’m making a right. I e-mailed Carol today to let her know I didn’t want to start completely over, but it’s her call. She’s the Guru, and I am the student.
The main thing is, I’m willing to start over. That’s the most important thing. I’m not going to ride myself like Seabiscuit anymore and feel guilty about messing up, I’m going to start feeling good about going back to the drawing board and painting some sweet pictures.
I hope everybody has a great day and enjoys my stick figures because I can’t draw to save my life, but at least I know what it is.
Later,
Barry J
Carol Frazey - The Family Nutrition and Exercise Expert
1. Eat 1 apple each day.
Sometimes when you fall off the horse, you need to be gentle with yourself and get back on. We’re talking about a healthy life here. A few weeks or months straying from healthy foods and exercise is just a blip in the big picture. Go, Barry, Go!
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.
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.
17. Eat a light, healthy snack every 2 1/2 – 3 hours.
Good afternoon. I just got done doing my push-ups and crunches, and I’m about ready to lift weights after I’m done blogging. Carol gave me my goal for the week which is an easy one for me, but for some it may be hard. All I have to do is just drink water instead of anything sweetened. To be honest with you, I’ve been doing this for a while. Every now and then I’ll have a soft drink, and when I do I forget how sweet they are. Here’s an interesting thing that a doctor on my craps game told me last night when we were discussing my weekly goal – back around 1884, the average person consumed 20 grams of sugar in a day. Today, one 12 oz. Coke has 39 grams. Can you say holy sugar shock bat man? The Doc, as I like to call him, also told me that if you are an avid soft drink consumer and you quit, you’ll lose ten pounds within forty five days. Now I don’t know how accurate this guy is, but he’s given me good advice in the past. I hope everybody has a soft drink free day. 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.
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/Run 30 minutes, 4 days this week – Walk 10 minutes warm-up, (run 1 minute / walk 1 minute) x 5, Walk 10 minutes cool-down
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 5 minutes each day this week.
Carol Frazey - The Family Nutrition and Exercise Expert
1. Eat 1 1/2 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/Run 30 minutes, 4 days this week – Walk 10 minutes warm-up, (run 1 minute / walk 1 minute) x 5, Walk 10 minutes cool-down
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 10 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 5 minutes each day this week.
Carol Frazey - The Family Nutrition and Exercise Expert
1. Eat 1 1/2 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/Run 30 minutes, 4 days this week – Walk 10 minutes warm-up, (run 1 minute / walk 1 minute) x 5, Walk 10 minutes cool-down
8. Do at least 10 push-ups each day this week.
9. Eat one cup of grapes each day this week.
10. Do at least 10 crunches each day this week
11. Eat 1½ 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.
To see photos of different weights of different protein sources, please visit
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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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