Monday August 13th weigh in for all my weight loss challenge friends

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Hey guys, I hope you had a great week and lost some weight. I will start by saying I lost 4 lbs. Not bad I guess huh? I hope everyone did great. Here is the exercises and recipe for the week. Take care and see you same place and same time next week. EXERCISES: This is a great one for all of us women who want to firm up our chest. Dumbbell chest press SETUP * Sit on a flat bench with dumbbells resting vertically on your thighs, knees bent and feet flat on the floor. * Roll back, "kicking" the dumbbells up over your chest, to lie on the bench (contract abs so your back touches the bench); put heels on the bench's edge. ACTION * Press the dumbbells directly above your chest, palms forward, arms straight (not locked), dumbbells almost touching. Sets: 1 Reps: 8-10 Starting Weight: 5-20 lbs Today's Recipe: Firehouse Turkey Chili Ingredients 1 tablespoon olive oil 1 large clove garlic, smashed 1/2 cup chopped scallions, divided 1/2 pound ground turkey 2 tablespoons chili powder 1 can (28 ounces) crushed tomatoes 1 can (15 ounces) kidney beans, rinsed and drained 1 medium red bell pepper, diced 1 cup carrot, diced 1/2 teaspoon brown sugar salt to taste Directions In a large saucepan heat oil over medium-high heat until hot but not smoking. Toss in garlic and all but 2 tablespoons of the scallions and cook, stirring frequently, for 1 minute. Add turkey and continue to cook, breaking up meat with a wooden spoon, until browned, about 2 to 3 minutes. Stir in chili powder and cook for 1 more minute. Add tomatoes, kidney beans, bell pepper, carrot, brown sugar, and salt to taste. Bring to a boil over high heat. Reduce heat to low, cover, and simmer for 15 minutes. Divide among 4 bowls and garnish with the remaining 2 tablespoons of scallions. Top with nonfat sour cream if desired. Serves: 4 Prep Time: 10 minutes Cook Time: 23 minutes Nutrition Score per serving: 1 cup: 268 calories, 9 g fat (27% calories), 2 g saturated fat, 40 g carbs, 17 g protein, 11 g fiber, 106 mg calcium, 6 mg iron, 789 mg sodium I have also started keeping a food journal and you would be surprised at how much I was actually eating. I just use a spiral notebook but here is a link if you would like to keep one online. Check out this link. http://www.ishape.com/diary/MealsViewAction.do?action=new As always if you have anything to share with us from exercise tips to recipes or just need some extra encouragement then just post it here. Also I am thinking of starting a daily newsletter with tips and recipes if you would be interested in recieving a daily email newletter just let me know. Take care and have a great weight loss week.;~P