Daily Stats

Watch out it's a little long!
Food: 26
Toast w/ pb & tea 4
Lightfull smoothie 1
Turkey Taco 8 ½
Herb/Garlic Chicken (2) w/brown rice (4) = 6
Fresca (0)
Toast w/cin. & milk 7
Tea
Exercise: +7
Power Hour (7)

How in the world do you get +7 point you as? Here it is: The Power Hour
Minutes What to do Speed Incline
0-5 Warm up 3.0-4.0 1%
5-10 Walk briskly 4.0-4.2 1%
10-12 Jog 5.5 1%
12-17 Walk briskly 4.0 1%
17-19 Jog 5.5 1%
19-22 Walk briskly 4.0 1%
22-23 Jog 5.5 1%
23-25 Walk briskly 4.0 1%
25-30 Climb (start @ 2% 3.5 2-6%
& increase incline
1% every minute)
30-32 Recover 3.5 2%
32-37 Climb –same as 3.5 4-8%
about start @ 4%
7-39 Recover 3.5 2%
39-42 Climb 3.5 8%
42-43 Recover 3.5 2%
43-46 Climb 3.5 8%
46-47 Recover 3.5 2%
47-50 Climb 3.5 8%
50-55 Walk briskly 4.0 2%
55-60 Cool Down 3.0 0%

I made it through the whole workout. My changes were that that my speeds were lower that above listed, about .5 below. I made it to a 7% incline and recovered at 1%, cool down was at a slower and more gradual pace as well

Okay and as asked for by my public (he-he):
London Broil: 3 pts for 4 slices, recipe makes 4 servings so 16 thin slices

1 (1lb) top round or sirloin tip steak, trimmed of all visible fat
1/2 c dry red wine (I used red cooking wine, because I'm a wine dummy)
1 garlic clove, minced
pepper to taste
1 sprig fresh rosemary, chopped
1/2 tsp salt

Marinade: Place steak in gallon size ziplock: add wine, garlic and pepper, then lightly rub the marinade into the meat. Add the rosemary (if using dried, add with other ingredients). Seal the bag, squeeze out any air; turn to coat the steak. Refrigerate, turning the bag occasionally, overnight or up to 24 hours. Remove the steak from the fridge 30 before broiling.

Cook: Preheat broiler at least 20 min. Transfer steak to broiler rack; discard the marinade. Broil 3 inches from the heat, turning once then salting the cooked side, about 4 min on each side. Transfer the steak to a cutting board; let stand 2-3 minutes, then cut across the grain into 16 thin slices.