How to lose 10 pounds in a week!

 

 

Congratulations to our Client of the Week Michael… for shedding an amazing 10.2 lbs in one week at Live-in-Fitness.

Michael is from Winnipeg, Manitoba and has endured many ups and downs in his life so far.  Just turning 45 years old, Michael also had to face the realization of recently being laid off from his current job and making a choice to move back home with his parents in the interim.  Once you are at the bottom, there is only one way out and that is up. MIchael always had the support of his family and one evening received a call from his Aunt & cousin-in-law, proposing he go to Live-in-Fitness.  They expressed how much he meant to everyone and how much he deserved a chance to get his life back on track but he had to do the work. Michael couldn’t turn down the amazing opportunity that was given to him. The choice of remaining miserable and doing nothing or to take a chance, he leaped at the opportunity and came to Live-in-Fitness.

When asked what did you expect when coming here to LIFE?

I honestly didn’t know what to expect coming here. I wasn’t going to let myself get caught up in a pipe dream or think that everything is going to be alright peaches and cream and I’m going to lose a hundred pounds. I came in expecting I would have to work and change my mindset and attitude and bust my butt to create a lifestyle change.  I’m very pleased with my progress so far, baring a few setbacks due to my ailments etc. I just wish I could have done this on my own or sooner but I am doing it now which is more important.

When asked, what about the program has worked best for you?

The biggest part of the program that’s working for me is the diet and meal plan. Keeping to a caloric intake and same time meals and snacks helps. The positivity of other individuals and the support of the coaches’ is a big plus. I enjoy being able to participate in certain activities like football, swimming, basketball and especially boxing. The people I’ve met are amazing.

What advice would you give others in the program to be successful?

Keep an open mind. Try to do everything, push yourself and your body will respond. Find what works for you and hold on to it. Be respectful to others, listen and learn even if it is repetitive or you know the information prior. If you can learn even one thing a day, it’s going to be a valuable tool you need to help you in your journey.  I have realized that life is a journey with many paths and turns and you have the power to choose.

Amazing Chicken Cordon Blue

Chicken Le Cordon bleu
Prep Time: 15mins Cook Time: 45mins Ready in: 1 HR
Yields: 6 servings
INGREDIENTS:
 6 each 6oz Chicken Breast
 6 slices Swiss Cheese
 6 each ½ oz. portion of Prosciutto Ham
 3 tbsp. Whole Wheat White Flour
 1 tsp. Paprika
 6 tbsp. butter for sautéing chicken
For Sauce:
 ½ cup Dry White Wine
 1 tsp. Chicken Bouillon Granulated
 1 tbsp. Corn Starch
 1 cup Fat Free Butter Milk
DIRECTIONS:
 Pre-heat oven to 350 degrees.
 Butter fly each chicken breast from the fattest side, be careful not to cut all the way
through the other side.
 Lay open the chicken breast, add one slice of cheese and one half ounce portion of ham
inside of chicken breast, and fold over, repeat for each chicken breast.
 Coat each chicken breast in the flour and set aside.
 In a saucepan heat one-table spoon of butter and sauté one chicken breast about two
minutes on each side or until chicken is a golden brown. Be careful not to over brown
the chicken. Remove chicken from pan and place on a cookie sheet. Repeat this for each
chicken breast.
 Place sheet pan with chicken into the oven and cook until chicken no longer pink or
reaches a temperature of 165 degrees. Remove from oven serve hot.
NUTRITION FACTS:
Live in Fitness Enterprise 5 Trent Jones Hilton Head Island, SC 29928
Amount per Serving: 3.6oz chicken and 2oz of sauce
Calories: 308
Total Fat: 11.8g
Saturated: 3.5g
Protein: 25g
Cholesterol: 149mg
Sodium: 441mg
Calcium: 8%
Carbohydrates: 25.2g
Sugar: 5.9g
Client Meal Plan
21g/21g= 3.2oz chicken and 2oz of sauce
Calories: 245
Total Fat: 9.1g
Saturated Fat:2g
Protein: 22g
Carbs:19g
Cholesterol:130mg
Calcium:6.5%
Sodium: 380mg
Sugar: 4g
25g/25g= 3.6oz chicken and 2oz of sauce
Calories: 308
Total Fat: 11.8g
Saturated: 3.5g
Protein: 25g
Cholesterol: 149mg
Sodium: 441mg
Calcium: 8%
Carbohydrates: 25.2g
Sugar: 5.9g
30g/30g= 3.8oz chicken and 2.5oz