it would be unethical, illegal for the maker of sugary trans-fatty, artifical food to call them “healthy”, “noursishing,” or “good for you”.  Theycertiainly do not want to say its loaded with vitamins, fiber, or helps boost immune system function or helps in cellular rejuvenation

But the food maker wants you to buy their product, either for you or for your kids.

“wholesome” is defined as “promoting health for the body”.  There is some laxity here, enough for makers of junk food to market their product as wholesome and get away with it.

Don;t let this vague term fool you.  Buyer Beware!

1. Light weights lots of reps: If you want to increase strength, raise your metabolic rate, and have more definition put the 2 or 5 pound DBs down.  Failure or fatique should come at no more than 15 reps
2. Failing to Plan:Make a list of 8 to 12 exercise so you don’t wander around the gym.
3. Poor Form
4. Too much resting: No more than 30 to 90 seconds between sets
5. Social butterfly: Partner is great but make sure your attention in on the training not chatting.
6. In a rut:  Change up routine
7. Reading or watching TV: Preoccupy your mind by reading or TV is fun, but chances are you are not putting in your hardest effort.   Focus and push harder.
8. Muscle isolation: Bicep curls or leg curls are isolators.  Perform exercises that use many muscles such as pushups, DB rows, Squats.

Mix well.

 can add onion, pepper, salt and pepper for taste

I like an open face sandwich with small bread, tomatos and 1/2 to 3/4  c of tuna salad

 8:30am:           protein shake: 1 scoop protein and 8oz cold water and: ½ light multigrain Thomas English muffin w/1 TSP peanut butter or 4 egg whites on Thomas high grain English muffin

 10:30am:         ½ c cottage cheese, ½ c berries, 1/4c Barely fit almond vanilla granola

12:30               Either:  1c June’s Tuna salad (see recipe) on either mixed greens or high grain 1 slice of bread or 4 egg whites, on oroweat thin whole wheat bread (spread ½ tbsp almond butter on bread)

 3pm:                Either:  c cottage cheese, ½ c berries, 1/4c barely fit almond vanilla granola  or ½ c June’s tuna  ½  slice of Thomas toasted high grain English muffins

 5pm                 protein shake & ½ apple

 7pm                 Dinner: EITHER: 4 oz of grilled chicken, Turkey/chicken meatloaf (see recipe) or 6 oz tilopia with either: 3 oz sweet pot or ½ c  of brown rice or beans and 2 c of  stirfry greens beans (see recipe)

9pm:                If hungry: ½ apple with tbsp almond butter

Shopping List:

8:30am:           ¼ c of dry oatbran cereal, 8oz mootopia skim milk   ¼ blue berries
                        Plus protein shake: 1 scoop protein and 8oz cold water

10:30am:         ½ c cottage cheese, ½ c berries, 1/4c Barely fit almond vanilla granola

12:30               Either: 4 oz boars chicken breast with oroweat   or 4 egg whites, ¼ c ff cheese, & Thomas lite multigrain English muffin  w 1 tbsp almond butter

 3pm:                Either:  c cottage cheese, ½ c berries, 1/4c Barely fit almond vanilla granola  or ½ chicken breast sandwich (1 slice of grain bread)

5pm                 protein shake: 1 scoop vanilla protein and 8oz cold water, ice, 2 cups of spinach, ½ c plain ff greek yogurt & few fresh berries

 7pm                 Dinner: EITHER: 4 oz of grilled tuna steak or 4 oz stirfry shrimp with either: 3 oz sweet pot or 1 c cooked high grain pasta and 2 c of greens

9pm:                If hungry: ½ apple with tbsp almond butter