June 8th to June 14th (I lost 5 1/2″ since program started!) Monday, June 8, 2009 Working in an office has its up and downs when it come to dieting. When I pack my lunch I stay on track, I eat what I have hear (until some vendor sends in a tray of cup cakes for us to sample). I am amazed at the moment we claim to go on a diet the amount of temptation sinks in. Either that or we just become aware of what we cant have. Breakfast – One banana and an English muffin with low fat grape jelly Lunch Salad with Grilled chicken about 3 oz, cranberries, walnuts, and a quarter of cup of mozzarella cheese. Dinner Grilled chicken wrap with lettuce tomato and honey mustard. Beverages included about 50 oz of Water and one Venti non fat Carmel latte from Starbucks. In addition to starting my dieting today, I had an extremely busy day. 8 hours of work, gathering at a friends house and 1 hour cardio class with the shapely girl fitness team. The amazing thing is even after the work out; when you would expect someone to crash I was full of energy. This is my second week of class and I feel that I am beginning to adjust to the routine. Tuesday, June 9, 2009 Insert another Crazy Day at work. My challenge was eating at certain times today. I had to put off lunch until 2:00 oclock because of my workload and deadlines. By then I was starving. So by 3:00 oclock I was looking for a snack. Oatmeal works wonders. Breakfast – English muffin with low fat grape jelly – Venti non fat Carmel latte from Starbucks. Lunch lean cuisine Snack Oatmeal Dinner Stuffed grilled chicken with Spinach Mushroom risotto. Beverages included about 50 oz of Water Wednesday, June 10, 2009 Graduation parties and gatherings can prove to be a challenge. Breakfast – Venti non fat Carmel latte from Starbucks. Lunch 3oz of grilled chicken with spinach. Half cup of carrots with fat free ranch dressing Dinner I struggled with dinner as I was at a graduation party. Hoagie tray, chicken nuggets and chips. I made sure I ate small portions. Beverages included about 50 oz of Water and one Work out video Low Impact Cardio for beginners. I felt because of the lack of structute at dinner, it was necessary to burn some calories before bed. I did 50 minutes of cardio and felt much better. Thursday, June 11, 2009 Exercising before bed on a full stomach may have been one of the reason why moving was so hard this morning. My legs felt like jello. When I was running I took glutamine for my joints and muscles and I think I may need to do this again. I take vitamins (One a Day) each morning but I think this might be the next step in this 3 month journey. Breakfast – Venti non fat Carmel latte from Starbucks. Lunch Grilled Vegetable Panini Dinner Grilled Tilapia, vegetables and a cup of steamed shrimp. Beverages included about 50 oz of Water Work out tonight. Double hit. I am finally feeling like I am getting the full swing of class. The exercises on the mat can be a little challenging for me as I feel a lot of strain on my hips and lower back, but tonight by far was the best I have done in class! Friday, June 12, 2009 Breakfast – Venti non fat Carmel latte from Starbucks. Lunch Meeting, this is the worst. How do you stick to a diet when you are at an amazing restaurant with clients for lunch? Choices of things that you would love to have but you know you cant. I hate being the girl that always orders a salad, but salad is safe. Soup and salad it was. Cup of gazpacho and a spring mix salad with Crab meat avocado and bacon. Snack vegetable and ranch dressing (celery carrots broccoli) Dinner Crab cake, edamme, and 10 tortilla chips.. Beverages included about 50 oz of Water Tonight was very hard as I went to a happy hour fundraiser and had to cut out the snacking and alcohol. While everyone was enjoying sangria and margaritas I was drinking water and snacking on carrots. I made it through and as a treat allowed myself some chips and salsa at dinner after. Its hard to keep on track at parties and gatherings. Luckily some of my friends are on weight watchers so when they are being conscious so am I. However, that doesnt mean the temptation is not there. I survived Friday now I just have to get through Saturday and Sunday. Saturday, June 13, 2009 Breakfast – Venti non fat Carmel latte from Starbucks. Lunch/Dinner Salad (cheese, sundried tomatoes, spring mix). Lemon chicken, 1 cup of pasta with gravy. Snack Popcorn Late Night of a grilled chicken wrap. 8 French fries with honey mustard. Beverages included about 50 oz of Water Video 1 hour of cardio. Sunday, June 14, 2009 Breakfast – Venti non fat Carmel latte from Starbucks. Fruit and granola Lunch/Dinner two 3 oz pieces of grilled chicken with lemon Late Night One slice of pizza Beverages included about 50 oz of Water Today was hard, I felt under the weather and would have preferred to stay in bed. My eating schedule on the weekends gets so thrown off. I had plans from 6-10 pm so my dinner schedule became a late night slice of pizza at 11pm. I was not happy, but that means I am popping in that video tomorrow morning when I get up before work. I hate eating right before bed, it make me feel sick when I wake up. Monday, June 15, 2009 I have an extremely busy work week this week. This means extended hours and not having the time to take to make sure I am eating right. I know how conscious I need to be about this, and it adds onto the stress. On top of a busy work week I also have plans for each night this week, which mostly consist of eating out. Eating out is so hard for me. I want to eat good food but I also want to keep the weight off! 6:15 am Let Cardio begin, exercising in the morning is not for me. It was a huge struggle for me to get out of bed, but I wont be able to work out tonight. I needed to get moving. Breakfast – Venti non fat Carmel latte from Starbucks. Lunch side caesar salad, half mozzarella and fig jam sandwich on wheat bread. Dinner Chips and Salsa, Cheese burger, no roll. Beverages included about 50 oz of Water Tuesday, June 16, 2009 Breakfast – Venti non fat Carmel latte from Starbucks. Lunch SALAD again (grilled chicken, portabella mushrooms, feta cheese). Dinner Sushi, 1 Spicy tuna roll, 1 Shrimp tempura roll (6 pieces each) edamame, and 2 dumplings Snack Coffee (grande non fat Carmel macchiato. Beverages included about 50 oz of Water Wednesday, June 17th Busy work day and baseball game tonight. Breakfast – Venti non fat Carmel latte from Starbucks. Lunch SALAD again chicken, Asian noodles, carrots and peanuts. Dinner Ballpark sandwich. Not the best choice but its just to hard to find healthy food in the ball park. Snack fat free milk with a tsp of chocolate. Beverages included about 50 oz of Water Thursday, June 18th Breakfast – Venti non fat Carmel latte from Starbucks. Lunch Chicken Salad (chicken and carrots about 1 cups). Dinner Snack

LOW IMPACT FITNESS CLASSES
(CARDIO, TONING, PILATES, NUTRITION, WEIGHT LOSS)

STEP IT UP DANCE STUDIO
1801 E Passyunk Ave
(Passyunk and Moore Street)
Philadelphia, PA 19148
215-755-1722
215-385-2037 (Debra Mazda’s cell)

Class card will be $100.00 for 10 classes, the 11th class is free!

BRING A FRIEND
ALL SHAPES AND SIZES WELCOME MONDAYS 6:30 PM 7:45 PM (PURE FITNESS AND CIRCLE TIME – TOPIC VARIES)
THURSDAYS 6:30 PM 7:45 PM (WEIGHT LOSS WORKSHOP)

**BRING WATER AND YOGA MAT**

ShapelyGirl Fitness Lets Get Moving! 2, Cardio Toning With Weights makes front cover of the Summer 2009 Collage Video catalog!

Connect with Debraon Twitter, Facebook and LinkedIn. Search for Debra Mazda on these sites.

AAAI Primary Group Fitness Workshop Certification Taught by Debra Mazda May 2nd – 8:30am-4:30pm Gloucester County Community College 1400 Tanyard Road Sewell, NJ 08080 856-468-5000 To register call 856-415-2217, 2218 To order a Workbook call AAAI at 609-397-2139