Breakfast: Yummy protein shake!10:15-11am--Planning Strategies:
Plan to do two things when you get home: 30 min of exercise and use the plate method (1/2 veggies and fruit, 1/4 carbs, and 1/4 protein). Be picky with your calories... Is it worth it? If it is, have it! If not, do without. Be realistic! It takes -3,500 calories to take off one pound. The reality of fast weight loss is what makes people quit, so map it out. A serving of carbs should be the size of your fist, and a serving of protein is the size of your palm.
11:15-12:00pm--Power Core:
It was all core! There were 8 exercises which we did for a min. In between each exercise we did a plank for one minute. Then we did one more round 30 seconds each exercise and 30 seconds each plank. It was a tough class!12:00pm-1:00pm: Break --I floated on a raft in the pool with Julie, Shelly, Ruth, and Marcus. We all laughed a lot!
Lunch: 
They had it buffet style to have us actually portion out the meal so when we go back to the real world we know what to do. They didn't have this in the previous years, so I thought it was neat to have us do it bc then maybe it will stick better when we get home.
1:45pm-2:30pm--Lasting Change:
Knowledge is power! If you don't know why you are doing this, then you will always struggle with the how!
Value your relationship with yourself. Taking care of YOU makes you better. Be wise with the people you surround yourself with.
Cliff says, "My fitness destination is my fitness journey!"
2:45pm-3:30pm--Strong: This class uses your own body weight for strength training:push ups, planks, squats, burgers, etc aligned with the beat of the music. It was tough, but fun!
3:45pm-4:30pm: Zumba with Tricia: I love this instructor bc she has such a passion for Zumba! She lost 70 pounds bc she started doing Zumba. Her energy and vibe is powerful.
4:45pm-5:30pm: Stretch & Meditation with Cliff: It was a combination of stretching, breathing, and meditating. This was a difficult class for me... I need a lot of work in this area.
5:45pm-6:30pm: Dinner
6:30pm-7:30pm: Commencement
8:00pm: Massage!
Tomorrow is Saturday!!! I cannot believe how quick this week passed.
