Category Archives: slow weight loss

HAPPY ST PATTY’S DAY

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“Everything you see I owe to spaghetti.”
― Sophia Loren

 

Happy St Patty’s day, eat your greens.  I grew up in Cleveland, Ohio, and my Italian father had a restaurant in  the downtown. My memories of St. Patty’s Day was watching the parade from the front windows, all while stuffing little green petit fours in my mouth. Eating and food was celebration in my childhood household. 

As a child growing up with an Italian father, and with a Mother who learned to cook like she was born in Napoli, I can say I can totally relate to Sophia Loren’s words about spaghetti. To this day, it is the one food I cannot control portions over, so I choose to just eat it on rare and special occasions. When I began my weight loss blog I tried to portion spaghetti, and on one occasion  my hubby James caught me with my face deep in the pot of spaghetti  at 3am. Pasta seems to rule my willpower with an iron wooden spoon.

I found out what works for my body. When I don’t eat gluten, my skin looks radiant and I drop the pounds with much more ease than when I try to portion out processed foods. For me eating clean is a lifestyle, but I am not above occasional cheat days and splurges, well until now.

I announced a week ago that this week begins my ten month countdown to my 50th Birthday on December 21st. I decided since my blog is called My Change For A Ten  and I helped charities per every ten pounds lost, that I would do the same but change the format for the next months. I dropped my initial 50 lbs, and then the weight slowed. Now I am taking a different route to the same destination. Ten months, ten charities, no cheat days, workout, running and yoga. The point is I want to arrive confident and strong to my 50th Birthday. I want to be the best me inside and out.

So, with that said this is a quick primer on what I am doing. 

My food will consist of non processed, clean real food. No cheat days. I have been asked what I consider a cheat day. So this is what I will be eating, and if it is not there I will not consume it for ten months. Yes, this is a challenge, and my husband James is already looking ahead to Fourth of July and Thanksgiving and telling me I have to cheat on those dates.

The bulk of what I eat will be eating is plant based,  as much produce as I like, fresh or frozen.Occasional fresh juices and coconut water.  Lean proteins, fish, chicken, and occasional red meat. No processed meats. As for Dairy I will include milk, Greek yogurt and cottage cheese on occasion as well as occasional eggs. Nuts, seeds, nut butters, dried fruits. Olive oil, sesame oil, coconut oils. Occasional baked potato, sweet potato, and Ezekiel sprouted bread. Coffee and dark chocolate, within portion control, are my treats. I will still allow my protein bars because I just cannot give those up. Basically my plan is almost grain free, if I ever feel weak I will eat the occasional bowl of steel cut oats. I drink water all day long. I am taking some supplements, all natural and I will talk about those in a future post.

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My plan will be low salt and sodium, and I will make my own dressings. Low sugar except for a teaspoon in my coffee every am since I cannot have the fake stuff and I am not giving that up.  The dark chocolate I buy is 85% dark chocolate. Above are some photos of my meals I ate this week.

I will be posting about the fitness, running, yoga and charities I have planned in a future post. I also plan to start doing YouTube videos talking about my weight loss and fitness goals. Today my weight was 169 lbs. I am up from lbs which was my lowest weight I achieved on this blog and journey of mine. I have not yet decided, but I may put the scale away until I reach my 50th Birthday on December 21st. I am ready for my challenge and today is day four and I feel like I am going to be fabulous at 50. I want to look like Sophia Loren when I am her age, but this Italian girl will get there without spaghetti. 

Happy St Patty’s Day, eat your greens.

Namaste

Rose

 

Countdown to 50

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Keep swimming to the surface, that is where the sun is.

Rose Bruno Bailey

Today I quoted myself, because I believe no matter how difficult things may appear, if you keep swimming to the surface the water clears and that is where you will see the sun again. I am doing this now. I believe we are always reinventing ourselves, and finding new ways to journey in the direction of our goals and dreams. 

I am going to reinvent my blog for the next ten months. I am counting down until my 50th Birthday in ten months on December 21st.  Ten, I am working on my change for a ten. I focus on weight loss, fitness and philanthropy and that has not changed. What has changed is instead of doing a charity for each ten pounds lost I am focusing on the ten months until my 50th Birthday. Ten months, ten charities, no cheat days, and going after my fitness goals with the motivation of being the best 50 year old I can be, inside and out.  I will start chronicling this new journey Monday and I will keep going and working harder even through my life struggles, changes, and tribulations. I am truly excited for this new chapter of my blog and I welcome you to join me as I embark on my challenge of my half century mark. 

Much love and light to all and remember you are not a number. You can own your age but do not think you cannot do what you dream of doing because of what time, or the scale tells you. You can do anything as long as you awaken and have the ability to dream. Dream big angels, dream big massive dreams.

Namaste’rosemeeee

Rose

5 ways to survive a crisis

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“The best way out is always through”

Robert Frost

Life is beautiful, life is grand, and it is most definitely a privilege to be alive. Nothing is perfect though, and life is a series of hills and valleys. You definitely have to journey through the valleys before you are back on top of that metaphorical hill. I love that quote by Robert Frost, and I said it to myself daily for the last eight months. “The best way out is always through”

We all have our trials and tribulations, and each of our journeys are different. Our destinations may not be the same, but we are all connected through our shared humanity. For me I made sure I practiced a few steps to help me survive and not lose sight of my horizon, my goals and dreams. For me this made all the difference in the world. To be honest, I had a few meltdowns, I am human and with my humanity comes my flaws, scars and all. I make no apologies. It was through my meltdowns that I realized what I needed to do. The current was trying to bring me down, but I refused to drown and instead I chose to stay afloat and tread water until I saw the shore once again.

The dream is the bearer of a new possibility, the enlarged horizon of great hope. 

Howard Thurman

These are the steps that kept me sane and working towards my goals. Now that the murky water is clearing I can say I did not regress, I grew and I am in a better place than I once was last summer. I did not falter, I persevered. You can too. Keep your eye of that horizon and never give up. Hope is a beautiful state to dwell in. Love and light to all. Namaste’ Rose

 

  1. Assess your situation, breathe and take stock on what you need to do to make it better. A crisis can hit you hard and leave you feeling wounded and torn. Have your meltdowns, cry your tears but choose to live in hope instead of despair. After your initial fall stand back up, straighten your back and tell yourself I got this. Make a plan and take flight.birdie
  2. Do not stop working towards your goals and keep your exercise routine, trust me on this one.  I ran a 5K in October with my manager at work Josh, who inspires me. He has ran over 32 marathons and he actually started running because of a personal crisis he was experiencing. I met some amazing friends who have made an impact on my life running in that race, my inspiring friends Stan and John.  If you make plans, stand by your word and follow through. It is not easy but it is very rewarding. We are now planning another 5K in San Francisco on May 1st, and this time we are building a team of other co-workers who were inspired to join us. If I would have quit I would be starting all over now, and even more depressed because I let my crisis win.  I had to work a lot more hours than I would have liked, but I chose to walk on my breaks and take every opportunity to move as much as possible. I was averaging up to 25,000 a day. A motivating playlist made it fun. Start downloading music and get moving. Get high on those wonderful endorphins of yours. 27472617-2af2-40e7-adb0-7b717f69ec935k35k4
  3. Eat clean healthy food, drink a lot of fresh water and please rest your body and get out in nature.  Last thing you want is to do is gain weight and feel sluggish through your crisis. You need to feel healthy in mind and spirit to tackle the enormous task in front of you. Dealing with fears and the feeling of uncertainty is a lot worse when you are putting trash into your system, dehydrated and running on next to no sleep.  Would you litter? Pour oil into the ocean? Treat your body like you would the earth. Nurture it, water it, and let it grow. You need all the energy to get through this. A clean diet, lots of water and rest and recreation in the outdoors is the way to go. Like Nike tells the world, just do it.  I lost almost 15 lbs since the new year began. Below is my before and now.  2013, and 2016. Get outside and let the cool wind blow through your hair, it is the best therapy. We go to the coast to find our center, find your beach and breathe.pescadero212742839_1088819611163504_1748115292959977888_n
  4. Have a positive mantra. I have a few mantras that I said in my head over the last few months, and one my husband and I shared with each other daily. Of course I kept saying my favorite Robert Frost quote ” The best way out is always through” I also had a song that was my mantra, its a silly song but I love it. Remember the band Chumbawamba? They are a British alternative band most famous for their positive and uplifting song Tubthumping.  It’s title you will may not remember, but the lyrics will bring it all back. “I get knocked down, but I get up again, you’re never gonna keep me down.” I sang this song in my head, I ran to it, I listened to it during my commute. The last mantra my husband James started in the new year. He began each day with “Today is a good day” and ended it with ‘Today was a good day and tomorrow is a good day.” I am a firm believer in the law of attraction, and he attracted positive energy our way. He focused on the good even on the rough days. We are all magnets, so attract the positive into your life. Today is a good day. Say it, believe it to be true and it will be.12715355_10153861692433617_9154185607114484018_n
  5. Be extra kind to others, smile a little more, exude happiness, giving and love. This is so true, I went through my days being kind to strangers despite my despair and you know what, it helped me more than it could have helped others. I went to work happy and smiling when it was the last place I wished to be. If you are grumpy you will only attract that negativity back at you. I smiled more, shared more of myself, and I gave back a little more. I continued to volunteer and donate through my own personal struggles, and I met some awe inspiring people doing it. If you are kind and happy you will attract kindness and happiness. Such a simple step to the path of happiness and to help you bear your crisis with a little more grace. Be a Susie Sunshine even if you are surrounded by Debbie Downers. You may find your uplifting attitude changes those around you. “You must be the change you wish to see in the world. Gandhi charity

 

 

 

I hit rock bottom. Here’s what happened.

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I hit rock bottom, landed on the scale and gained nine pounds in November.  My rock bottom came to a crescendo last Sunday night. After a month of stress and too many cheat days ( plus Thanksgiving)  I dove head first into a dead lasagna that was sitting in the window at work.  If you have been reading my blog for two years I wait tables for extra money, and lately I am working a lot more than usual. The stress of things in life finally got to me, and all of a sudden I was craving the kind of foods I only eat once or twice a year. Pasta is a no-no for me, and frankly I do not even want it and everyone is always marveled by my willpower of steel. I knew I was in trouble when I started wanting pasta  more and more in November. This is not a good thing when you work in an Italian Restaurant and have to serve it every day. One little cheat turned into another and all of a sudden I am grabbing for a lasagna that was past its prime. I was mindless eating, no joy, not a special occasion cheat that I earned and savored; but just eating because it was there and I needed to ease the pain of my temporary worries and stresses.   I came crashing down from a month of nonsensical eating like an addict after a high. For me it was my first real low point in two years after my 60 pound weight loss and all of my fitness accomplishments. I hit rock bottom, got on the scale the very next day and immediately gained my composure and will power. Being human is a tough gig.

Cue December 1, 2015 and a reality check, I  gained  9 lbs. My first weight gain since I began my project and blog. I had maintained my weight loss for two years and was working on my fitness goals and eventually my weight loss goal of 135 lbs. In November I lost control. It happened so quickly I hardly knew what hit me. I do know this, the minute I got on the scale and saw where my month of excess of unhealthy food led me, I snapped back into gear. Mind you, I have never been a overeater and I never considered myself an emotional eater. I have rarely been a binger, but for me choosing high calorie, fattening, carb ridden foods over healthy foods was all it took for me to put on some weight. My first clue is when my bra was a little tighter. Then I knew, and I knew it was time to face the music. The music sang loud and clear, you  gained 9 lbs. The scale is a cruel wake up call but a necessary bitter pill you must swallow before 9 lbs turns into 60 lbs. I caught myself before it is too late. The honesty of the scale diminished any cravings I had. I was back.

Today I begin anew. I am doing a Melissa Bender Fitness 30 day challenge and I am back to eating clean and watching my portion control. I am going to run again as well. I have not been on a run since since my 5K in October. I am also doing one charity per month now, until my scale moves in my favor. In November I collected donations for the Second Harvest Food Bank and volunteered with my friend Stan and his hiking/running/meetup group at the Second Harvest Food Bank in San Jose. Stan is such an inspiration to me, and he has run over 20 marathons. For me this blog began blending my weight loss and fitness goals with  giving back to charity, and now I continue that by doing one charity a month and get back to what works for me. I am far from over.

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In life I do not ask for advice, I am always going to do what I feel anyway. I look for inspiration. Inspiration is all around us, and learning from others never gets old. Sometimes inspiration comes from unlikely sources, but you must listen and have an open heart. I am happy to say I am surrounded by inspiration always, from family, from friends, from strangers I meet on my travels. Here’s to better days ahead and the inspirational people who accompany me on my journey. Love and light to all. 

There would be no cloud-nine days without rock-bottom moments left below.     — Richelle E. Goodrich

Namaste’

Rose

 

NEW MONDAY

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Sometimes it is so easy to get side tracked, everything just seems to pile up and there is little time to do what you want to do because of adult responsibilities and pressures.The good news is my Mother is home and on medication and feeling well. I made my best time at my 5k and now I am looking for a 10k to do before the year ends.

I am wearing so many hats of late; wife, waitress, author, weight loss/philanthropic blogger, fitness enthusiast, yogi, not to mention I am a poet and writer and I prefer to have some alone time to get out of my body and into my head to translate my thoughts into words. My book is getting great reviews and it is low on stock at Bookshop Santa Cruz, so I am incredibly grateful. There is a lot more work to do on the book front, (marketing wise) but I am taking it one day at a time. I will be heading back to Santa Cruz soon, and soon to LA as well. 

Yoga and working out gets me out of my head and into my body, and my writing takes me deep within. When I have to work extra hours waiting tables, it takes me to a place of chaos and stress. Do not get me wrong, I am appreciative of the ability to make some extra cash since we live in the most expensive city in the states, but to say I am burned out it is an understatement. I do not get home usually until 11 pm and i have felt physically exhausted. I had a mini meltdown last Thursday and I ate a bowl of pasta Alfredo. My first pasta in one year. I deviated from my workout routine and I was beginning to feel out of control. I spoke to Melissa from Melissa Bender Fitness and she suggested I just pick up where I left off.

It took that phone call and  a beautiful day in the city along the coast with my husband James and our dear friends Sara and Tor to help me regain my balance. When I am in nature and with amazing souls, I find my zen and my meditation place.  I also realized no matter how late I get home, I need to be in bed within the hour. It has made all the difference and today on this brand new Monday Morning I begin anew. 

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I went to bed I believe before one am, and I woke up by ten am. I am now writing and having my coffee and ThinkThin bar and soon I will do my workout. I have plenty of time before work and I feel like this week I may regain my center. I have chosen to really focus on the fitness after my first over 50 lb weight loss, since my weight has been forever stuck in the 160’s. I recently found out all the female members of my immediate family are on medication for thyroid issues, so that is something to explore in the future. As soon as the chaos and money issues quiet down and I am able to slow down I will be deciding on my next charities.  In the meantime, eat healthy, workout, work, do yoga, run off the stress and repeat. One day at a time is not a cliche’ it is the best way to get through any difficult situation. Keep going and never give up!! 

Namaste’ love and light

This week I am repeating week five.

So here is week 1 Month 2 of BenderFitness Bikini Prep Workouts

 
 
Tuesday Day 2: Bikini Ready Tummy Workout and Body Definition Workout (Body Definition Workout was done interval style, 2X through. The breakdown is listed in the information above the Bikini Ready Tummy Workout). 
 
Wednesday Day  3: Strong and Toned Lower Body: Legs, Thighs, and Butt and 30 minute run on the treadmill. Day off from work
 
Thursday Day 4: Ab Exposure Workout
 

BACK TO THE GRIND

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Good Morning to all. Labor day is behind us and now it is time to get back to work. I have a lot of  exciting things going on and I will post all about them in tomorrow’s post. Today it is all about the work, the workout, and back to the grind. I have Melissa Bender Fitness schedule, this is week 1 of Month 2. I am doing great but I admit I am a little more fatigued as of late, because of later nights than usual. I am trying to get to bed at a more reasonable time so I can have the energy to do the best workouts possible. A little coffee helps too. I hope you are crushing your own personal goals. Make sure you find time to stretch and do a yoga flow to recover and soothe your mind and body. I downloaded some amazing Hawaiian music to do sun salutations to. Here is a photo update. On far Left is the beginning photo in 2013, and in the middle is me 5 weeks ago, and the far right is me now. I am still stocky but you can see I am much more lean and fit than I once was. I actually had someone tell me not to lose my body, that made me feel amazing. Oh, and someone told me I looked like Shania Twain and Sandra Bullock, which to me translates to my face is skinny lol. 11947697_1005430582835741_1320152200900790489_nNamaste’

Love and Light

Rose

So here is week 1 Month 2 of BenderFitness Bikini Prep Workouts

 
Tuesday Day 1: Body Definition Workout
 
Wednesday Day 2: Bikini Ready Tummy Workout and Body Definition Workout (Body Definition Workout was done interval style, 2X through. The breakdown is listed in the information above the Bikini Ready Tummy Workout). 
 
Thursday Day 3: Strong and Toned Lower Body: Legs, Thighs, and Butt and 30 minute run on the treadmill. Day off from work
 
Friday Day 4: Ab Exposure Workout
Saturday Day 7: Off Saturday Day off from work
 

SPILLED COFFEE

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monterey1

Don’t cry over spilled milk, or in my case spilled coffee. I woke up, late as usual as on par for my life these days. I decided before my workout to blog in bed.  I thought drinking coffee in bed was a grand idea until I spilled it all over myself and my blanket. It seems to be indicative of my murky mood. The last few months have been a little chaotic, a lot of good and some not so good. I will not get into the details of the not good part, but I will say I have my health, and those I love do as well so it is nothing that cannot be figured out. Crisis can come on in all ways, it can burn you like hot coffee if you let it. Or you can stand up, wash it off and get on with your life and your dreams. That hot coffee is not going to ruin your day, nor should a minor life crisis singe your dreams and goals. Make a wish, and it will come true if you believe. 

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I promised myself I would move forward each day, taking one moment at a time. Coming from an impatient person as myself that is probably the most difficult task. I want everything now, and I tend to get a little cranky when things move too slow for my liking. I understand that is a flaw in my personality and I am constantly trying to evolve and become a better version of myself. I have stuck to my workout schedule even when things became difficult. Last week my body was slower than usual. My injured toe seemed to be hurting more than usual, and doing some of the exercises proved difficult. I took my rest day Saturday and now I feel better. I understand my toe will probably eventually need surgery, but I am just trying for now to keep moving forward and keep on the road to goal. 

With that said, I have decided to repeat last weeks schedule. Here it is, and this week I am feeling better physically and I hope I come out of this repeat week stronger. That is the goal anyway, To be stronger, more fit, healthier and to be leaner as I achieve my goals. Thank you to Melissa Bender Fitness for amazing workouts and helping me motivate and stay on the right track. The photo above shows my progress. Far left 2013, middle four weeks ago to date, and far right is current. I am making progress, I just have to be patient with myself and trust in the universe that everything will be fine. Love and light to all.

 

Happy Monday

Rose

Melissa Bender Fitness Week Four Bikini Prep Workout (repeat)

Monday: 15 Minute Home Workout

Tuesday: 3 mile run

Wednesday: 10 Minute Fat Burn

Thursday: Flab-U-Less Arms and Abs, 30 Minutes Cardio

Friday:Fitness Transformation: Workout 5, 30 Minutes Cardio

Saturday: Off 

Sunday: Mix It Up Workout, 30 Minutes Cardio

 

LOOKING BACK AND FORWARD

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mascarame

Good Morning Monday. Here is my schedule for the week. This is week 4 of the BenderFitness 12 week bikini prep workouts. I am totally sticking to it, and I feel great and motivated.

I have this app on Facebook that looks back at my memories, and at the same moment I was looking for a great and inspiring fitness quote to include in this post. My memories were two years ago when I began my weight loss blogging journey, and when I was in a Richard Simmons Video.  The quote I happened to come across is from the man himself. So today as I go forward with all of my goals, I will reflect on my beginnings two years ago when I met the man Richard Simmons, a man who really changed lives and helped people believe they can do it too. I am honored I had the opportunity to not only dance with him in his video, but to attend many of his classes before he decided to take some time off. I am always inspired by Mr. Richard Simmons as I continue on with my weight loss/fitness/philanthropic goals. I am forever grateful for the impact he has on me and so many others in the world. When he decides to teach again, I will be waiting outside Slimmons with bells on. Have a wonderful week and don’t forget to sweat!!!

What’s the secret to weight loss? People ask me this all the time. Let’s ask the weight saint himself?

Number one, like yourself. Number two, you have to eat healthy. And number three, you’ve got to squeeze your buns. That’s my formula.

Richard Simmons

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Monday: 15 Minute Home Workout

Tuesday: 3 mile run

Wednesday: 10 Minute Fat Burn

Thursday: Flab-U-Less Arms and Abs, 30 Minutes Cardio

Friday:Fitness Transformation: Workout 5, 30 Minutes Cardio

Saturday: Off 

Sunday: Mix It Up Workout, 30 Minutes Cardio

Motivation Monday

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weekthree3

Good Morning to all. It is another Monday. I am on the brink of some amazing things happening and I feel like I am about to take flight. Some big changes may be happening as well.  My book will be out soon and I will do a whole separate blog post to announce it. With the book release comes events to be planned, and contacting the independent book stores that agreed to carry my book. I have a small but wonderful  small  east coast press publishing my book and most of the marketing is on me. One of my poems in the book has a line, “change comes on slow than rolls you over.” That statement could not be more true for this moment and time, and I am just trying to focus on my daily goals as I wait impatiently for the change to happen. I will come out better on the other side if I continue to focus on my daily and weekly goals. Large goals cannot be obtained without the daily little goals you set for yourself.

 Robert Frost once said, “The best way out is through” 

So here I am, week three of my Melissa Bender Fitness Bikini Prep workouts and challenge. It is Monday and I am motivated. I am taking it day by day, and week by week. I had a cheat day over the weekend and I realized there was a reason why I rarely had cheat days. They just do not make me feel good. I would rather use a few of my extra points and count in a mini treat than have a day that makes me feel ill and cheats my goals. That is just me. I hope you are chasing down your goals and living in the moment.

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Here is the breakdown of my weeks schedule of workouts, again tailored for my Monday-Friday Schedule. You can find these workouts a www.benderfitness.com and I am on week three, month one of the 12 weeks. My weight is still stuck in the 160’s but I will get to the 150’s as I focus on fitness, strength and health; and I plan to share a home yoga schedule soon. Happy Monday to all and remember to love the body you are in as you focus on the body you want. You only get one so love it as you love others and it will love you back. 

Namaste’

Rose

 

Day 15: Monday Full Body Home Workout, 30 Minute Cardio

Day 16: Tuesday Home Workout For a Tight Body

Day 17: Wednesday  Improve Your Rear View Workout 30 Minutes Cardio

Day 18: Thursday Fitness Transformation: Workout 4, 30 Minutes Cardio

Day 19: Friday 30 Minutes Cardio

Day 23: Saturday Off

Day 22:Sunday  Full Body Shaping Home Workout

 

 

GOLDEN GATE GOALS

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Good Monday Morning to all. I hope everyone had a wonderful weekend. I had an awe-inspiring Saturday with my husband James and friends on a boat cruise in San Francisco. It really was a special moment and it truly showcased what a stunning city San Francisco is. I am blessed to have the opportunity to live in such amazing cities and I am forever grateful. I try to schedule my fun days on days I take off from working out, since it just makes sense. I love making new friends, and meeting new people.

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I am so determined, even with the struggles and challenges that come my way. My husband and I have decided we are going to really live and we definitely have in the past, but from now on nothing will get in our way as long as we have our health. I am definitely much healthier and stronger than I was when I began in 2013, and I am far from done. Now it is time to lose my remaining weight, get much more fit and strong and tackle my fitness bucket list. I have also contacted a charity I am interested in, and I am planning a run over the Golden Gate Bridge to raise funds for an animal rescue locally. If I do not hear back I will contact another rescue, time is of the essence because they may be another transition in the near future. I got this though, and I am not stopping. The Golden Gate Bridge is iconic, and I can say I drove over it, walked it twice, ran it twice, and now I went under it in a boat. I am so grateful for the places I have lived, and the amazing souls I encounter and make the journey such an adventure.

Here is week two of Melissa Bender Fitness Bikini Competition workouts, a 12 week program. I am on week two, and I am tailoring the workouts for my schedule so it may look a little different here than on her site. Tomorrow is week five of my Weight Watchers Online experience and I am also loving that as well. I weigh in tomorrow. So far I have lost an additional 8 lbs since beginning Weight Watchers Online. Taking photos on special occasions is so much more fun when you feel good about yourself, no longer do I avoid the camera like I did in the beginning of 2013.

Here is my schedule for the week. Namaste’ and go get it!!

Monday Day 8 Quick Fit Full Body Workout

Tuesday Day 9: 30 Minutes Cardio (run)

Wednesday Day 10: Abs On Fire Workout

Thursday Day 11: HIIT 15 Minute Home Fat Burning Cardio, 2 Mile Run

Friday Day 12: Fitness Transformation: Workout 3

Saturday Day 13:  DAY OFF

Sunday Day 14: 30 Minutes Cardio (run)