Arctic Circle

Burgers
Hamburger                                                                                      264 Calories

Chicken/Fish
Halibut per 4 oz. (2 pieces)                                                             220 Calories
2 pc Chicken Fingers                                                                      260 Calories
Chicken Rings (5 pc)                                                                      260 Calories

Salads  
Grilled Chicken Salad without dressing and shell                              298 Calories
Seafood Salad                                                                                249 Calories
                       
Sides
French Fry (small)                                                                           258 Calories

Desserts 
Courtesy Cone -1 oz Vanilla Ice Cream                                            32 Calories
Ice Cream Cone -4.5 oz Vanilla Ice Cream                                     137 Calories
Sundae -6 oz Vanilla Ice Cream                                                      162 Calories
Small Shake -10 oz Vanilla Ice Cream                                             270 Calories

Condiments
Salsa (1 oz)                                                                                       10 Calories
Mustard (1 oz.)                                                                                 24 Calories
Ketchup (1 oz.)                                                                                 30 Calories
Barbecue Sauce (1 oz.)                                                                      45 Calories
Sweet 'n Sour Sauce (1 oz.)                                                               50 Calories
Fry Sauce (1 oz.)                                                                               75 Calories
Tartar Sauce (1 oz.)                                                                         165 Calories

White Sauce (1 oz.)

170

Calories

Salad Dressings
Litehouse Ginger Sesame                                                                   70 Calories
Litehouse Lite Ranch                                                                        120 Calories
Kens Thousand Island                                                                      190 Calories
Litehouse Ranch                                                                               240 Calories
Litehouse Caesar Dressing                                                                280 Calories
Litehouse Blue Cheese                                                                      300 Calories


*remember all calories for the salads are just the salad you have to pick which dressing and add the calories together to get the full calorie count for your meal.

To get more calories for items not listen here head over to Arctic Circle nutrition page!

McDonolds

Fast food is usually a dieters nightmare, but if you follow some simple rules you can eat the delicious fast food and not feel guilty or go over your calories.

Burgers
Hamburger                                                                                          250 Calories
Cheeseburger                                                                                      300 Calories

Chicken
Chicken Mcnuggets  (4 nuggets without dipping sauce)                         190 Calories
Honey Mustard Snack Wrap Grilled chicken                                        260 Calories
Ranch Snack Wrap Grilled Chicken                                                     270 Calories


Salads
Side Salad (without dressing)                                                                 20 Calories
Premium Caesar Salad (without chicken or dressing)                              90 Calories
Premium Bacon Ranch Salad (without chicken or dressing)                  140 Calories
Premium Southwest Salad (without chicken or dressing)                       140 Calories
Premium Bacon Ranch Salad with Grilled chicken (without dressing)    260 Calories
Premium Caesar Salad with Grilled Chicken (without dressing)             220 Calories
 *check packaging for calories for the dressing of your choice*


Fruit
Fruit 'N Yogurt Parfait                                                                         160 Calories
Fruit and Walnut Salad snack size                                                        210 Calories
Apple Dippers with Caramel Sauce                                                      100 Calories

Desserts
Vanilla Low Fat Ice Cream Kiddy Cone                                                 45 Calories
Vanilla Low Fat Ice Cream Cone                                                         150 Calories
Strawberry Sunday                                                                              280 Calories
Baked Hot Apple Pie                                                                          250 Calories
Oatmeal Raisin Cookie (1)                                                                   150 Calories
Chocolate Chip Cookie (1)                                                                  160 Calories
Sugar Cookie (1)                                                                                 160 Calories
Mcdonaldland Cookies (2 0z bag)                                                        260 Calories

If you don't see what your looking for the chances are it is more then 300 Calories or it is on the breakfast menu.  Check out McDonald's website for more nutrition facts McDonald's

Workout

I only workout 5 days a week so on Monday, Wednesday, and Friday are the days that I do my 'big' workout.

Here is my schedule

Running                 40 minutes
Jumping Jacks         5 minutes
Weight Lifting          5 minutes
Sit ups                     5 minutes
Stretching                5 minutes

Weight Lifting Workout

Kickbacks -

1. Hold weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Bend the knees if needed and keep the abs engaged to protect the lower back.
2. Begin the movement by bending the arms and pulling the elbows up to torso level.
3. Holding that position, straighten the arms out behind you, squeezing the triceps muscles. 

Triceps Extensions -

1. Hold weight at one end with both hands overlapping one another.
2. Take the weight straight up overhead with the arms next to the ears.
3. Lower the weight behind the head until elbows are at about 90 degree angles.
4. Squeeze the triceps to straighten the arms without locking the joints. 

Lateral Raises -

1. Hold weights at the sides.
2. Keeping a slight bend in the elbow, lift the arms out to the sides, stopping at shoulder level.
3. Lower back to start and repeat

Front Raises - 

1. Hold weights with arms straight down, palms face the thighs.
2. Slowly lift arms up to shoulder level keeping elbows slightly bent.
3. Exhale and lower back down.
4. This exercise can also be done with a light barbell or, if you're using heavier dumbbells, you can alternate arms.
5. Repeat

Overhead Press - 

1. Begin standing or sitting with elbows bent and weights next to the ears.
2. Press the weights up over the head.
3. Lower the weights, bringing the hands next to the ears and repeat

Bicep Curls - 

1. Stand with feet about hip-width apart, abs engaged as you hold dumbbells in front of the thighs.
2. Squeeze the biceps and bend the arms, curling the weights up towards the shoulders.
3. Keep the elbows stationary and only bring the weight as high as you can without moving the elbows.
4. Slowly lower the weights, keeping a slight bend in the elbows at the bottom (e.g., don't lock the joints and try to keep tension on the muscle)
5. Repeat

(This is where I got the information from. Check out their website for even more exercises http://exercise.about.com/cs/weightlifting/l/blshoulders.htm) 

Sit Ups 

Leg Rises - 

     1.Start by laying on your back and keep your hands and head on your mat, with your legs stretched out            straight in front of you.
     2. Lift your legs off of the floor keeping them straight. Raise them at about a 45 degree angle off the floor.
     3. Slowly move both legs down (keeping them together and as straight as you can) until they are about a         foot from the floor. Now raise them back up and begin again.

Reverse Curl - 

   1. Lay on the ground and place your arms behind your head.
   2. Bend your legs at your knees so that your feet are firmly on the ground.
   3. Pull your knees up towards your stomach.
   4. Then slowly lower them back down, resting your feet on the floor. Repeat process.

Jack Knives -

   1. Lie on a bench with only your back and upper body actually on the bench.
   2. Your lower body should be sticking straight off the bench only supported by your muscles.
   3. Complete a crunch and bring your knees and shoulders together.

 (This is where I got the information from. Check out their website for even more exercises http://www.simple-flat-stomach-exercises.com/lower-stomach-exercises.asp)

Crunch - 
    1. Lie on you back.
    2. Place your feet on the floor as close to your bottom as possible and place your knees together.
    3. Rest your hands across you chest.
    4. Slowly raise your shoulders off the floor by contracting only the abdominal muscles, keeping your lower         back on the floor.
    5. Hold that position for a second and breath out.
    6. Slowly relax the stomach muscles and allow your shoulders to return to the floor. Repeat

(This is where I got the information from. Check out their website for even more exercises http://www.simple-flat-stomach-exercises.com/ab-exercises.asp)