Week 3 Results

6.4 Pounds is the total weight loss as a group for week 3. Not bad, but I know we can do better!!

Following is the top three contestants for week #3:
1. Melissa Van Dam with a weekly weight loss of 2.32%
2. Cadence Seeley with a weekly weight loss of 1.11%
3. Mary De Vree with a weekly weight loss of 0.80%

Good Job to all of you that were able to lose this week! Keep up the good work!!

Healthy Waffles

Servings: 8 servings, 2 waffles each
Prep: 30 mins
Total: 45 mins

Ingredients
2 cups buttermilk
1/2 cup old-fashioned rolled oats
2/3 cup whole-wheat flour
2/3 cup all-purpose flour
1/4 cup toasted wheat germ, or cornmeal
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
2 large eggs, lightly beaten
1/4 cup packed brown sugar
1 tablespoon canola oil
2 teaspoons vanilla extract

Directions
1. Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
2. Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl.
3. Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.
4. Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.

Tip:MAKE AHEAD TIP: Wrap any leftovers individually in plastic wrap and refrigerate for up to 2 days or freeze for up to 1 month. Reheat in a toaster or toaster oven.

Nutrition Facts
Calories 188, Total Fat 4 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Cholesterol 55 mg, Sodium 328 mg, Carbohydrate 30 g, Fiber 3 g, Protein 8 g, Potassium 227 mg. Daily Values: Calcium 14%. Exchanges: Starch 1.5,Reduced-Fat Milk 0.25,Lean Meat 0.5,Fat 0.5.Percent Daily Values are based on a 2,000 calorie diet

Best Country Workout Songs

Best Country Workout Songs
For some giddyup and go (72 to 124 beats per minute)

"Need You Now" - Lady Antebellum (106 BPMs)

"I Got Your Country Right Here" - Gretchen Wilson (95 BPMs)

"Mine" - Taylor Swift (122 BPMs)

"Shine" - Matt Stillwell (124 BPMs)

"Undo It" - Carrie Underwood (75 BPMs)

"Turn On the Radio" - Reba McEntire (123 BPMs)

"Little White Church" - Little Big Town (107 BPMs)

"Hillbilly Bone" - Blake Shelton, featuring Trace Adkins (72 BPMs)

"Whistlin' Dixie" - Randy Houser (79 BPMs)

"Rain Is a Good Thing" - Luke Bryan (108 BPMs)

Donkey Kick

Beginner: Donkey Kick
Targets: Glutes 1. Get on all fours on mat (hands under shoulders, knees under hips).
2. Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.
3. Lower knee without touching floor; lift again. Do 15 reps.
4. Switch legs; repeat.

Intermediate: Donkey Kick Crossover
Targets: Glutes, Quads
1. Start on all fours (hands under shoulders, knees under hips).
2. Keeping right knee bent, flex right foot and lift knee to hip level.
3. Lower right knee to outside of left knee, then diagonally lift it back to hip level.
4. Do 15 reps; switch legs. Repeat.

Brain Training: 5 Simple Steps to Achieve Any Goal

Step 1: Write down your goals for 2011. Consider using the following catergories:
1. Health and Wellness
2. Fun and Play
3. Relationships
4. Career

The only requirement? Every goal has to be "SMART": specific, measurable, attainable, realistic, and have a time frame attached. For example, if you want to lose 15 pounds by spring break, your goal might be "lose 6 pounds by February 1." Or if you've always wanted to run a marathon, your goal might be "Run 10 miles without stopping by March 1."

Step 2: Write down the biggest roadblock you face in reaching your goal.

Step 3: Identify whether your roadblock is related to time (T), money (M), or commitment (C) and put the corresponding letter code or codes next to it. (For example, if you haven't been working out regularly because you get home late from work, that's a time-related roadblock.)

Step 4: Write down 1 to 3 steps you can take to overcome the roadblock.

Step 5: Repeat steps 1 through 4 for every category (health and wellness, fun and play, relationships, and career).

Step 6: Take at least one of those steps you identified in Step 4 and do it today!
Taken from Shape

TGIF

"The tragedy in life doesn't lie in not reaching your goal. The tragedy lies in having no goal to reach." ~Benjamin Mays

Low-Calorie Cooler

Below is a recipe for a smoothie to drink after your run:

1/2 cup, unsweetened almond milk
1 cup fresh spinach
1 kiwi, sliced
1/2 banana (preferably frozen), sliced

Your body doesn't need a ton of nutrients to recover from an easy run. That's why this smoothie uses almond milk - it has nearly half the calories of low-fat milk. Spinach, which has just seven calories per cup, is one of the richest plant sources of iron, a mineral that helps transport oxgyen to muscles. Kiwis are high in vitamin C, which increases iron absorption. Frozen, creamy banana chills the smoothi and offsets the slightly bitter greens. This smoothi contains 128 calories, 28 g carbs, 6 g fiber, 2 g protein, and 2 g fat.

Week 2 Results

I hate to report that two contestants lost their piggy pass due to weight gain (I am one of those contestants) and two contestants lost their piggy pass for failing to report their weight loss or gain today.

CONGRATS to those contestants that did GREAT this week. The top three contestants this week are as follows:

1. Amber Neale with a weight loss of 1.81%

2. Scot Van Dam with a weight loss of 1.22%

3. Rebecca Post with a weight loss of 0.57%

BUMMER....with only 7 contestants reporting today the total group weight loss is only 5.1 pounds. Don't get down about your results....week 2 of any weight loss program is always the hardest.

Keep up the good work and for those that are struggling, today is a start of a new week! Get back on track this week. Drink tons of water, exercise at least 30 minutes a day, eat your vegetables, and get plenty of sleep!

Music Monday

I Like It, Enrique Iglesias (featuring Pitbull) (3:51)

Ride, Ciara (featuring Ludacris) (5:26)

I Love You Forever, Jewel (4:24)

Funny The Way It Is, Dave Matthews Band (4:26)

Wont Back Down, Eminem (featuring Pink) (4:25)

Like It's Her Birthday, Good Charlotte (3:31)

Alejandro, Lady Gaga (4:34)

Total Time: 30:37

Turbocharge Your Healthy Living Goals: 30 Easy Moves

Turbocharge Your Healthy Living Goals: 30 Easy Moves

1. Have a no-judgment day. Dr. Mehmet Oz recommends that you pick one day and live it without judging. Not anything, not anybody—and that includes yourself.
2. Add a vegetable to your lunch. Cucumbers in a sandwich, for instance, can be a whole new healthy (addictive) taste experience.
3. Put your workout shoes by the door. Every moment you spend hunting for them or going back upstairs to get them is another opportunity to back out of your workout plan.
4. Sign up for a race. Raise the "you have to work out today" stakes by signing up for some sort of charity walk or race that scares you a little bit.
5. Do one "real" push-up. One. That's all we're asking.
6. Leave something on your plate tonight...other than parsley.
7. Buy something new to work out in. And make it cute.
8. Wear the same socks you did yesterday. Just get to the gym! No excuses.
9. Browse your vacation photos. Remember what made it great and bring one little attitude shift into your day.
10. Breathe.
11. Imagine your skinny, fit, sane, cool life. Write down one way it will make you feel. That's all you have to do.
12. Do another "real" push-up today. That's two more than you could/would do a week ago.
13. Get inspired with Hood to Coast, a documentary about four teams of extraordinary people – including some committed nonexercisers – as they try to complete the world's largest relay foot race. That's 197 miles from Mt. Hood to Seaside.
14. Waste 10 minutes. Do something you're interested in that "doesn't get you anywhere." See where it does get you. Might help you make new connections in your mind that jump start your inspiration and your dreams.
15. For 30 seconds today, do something harder than you ever thought possible. Push harder on the elliptical. Do one more rep in weight training.
16. Make a new workout playlist.
17. Chop extra veggies. While you have the knife and cutting board out, chop veggies for tomorrow, too.
18. Keep your head in the moment. Don't bring past or future issues with you to work, to your workout—or to bed.
19. Crawl. Seriously, get on your hands and feet (bend your knees, but don't let them touch the ground) and crawl across the floor a few times. It's tough! And it's an amazing abs workout.
20. Appreciate something. About yourself. Look in the mirror and compliment yourself on something. Bonus points if you compliment yourself on 10 things.
21. First thing in the morning, stretch.
22. Go to bed earlier. Makes you feel better and eat less. Moving your bedtime up by 5 minutes a day gets you 35 minutes more rest every night.
23. Trade your baked potato for a sweet one. The most compelling reason? It boosts your sex life. Oh, wait. We mean the compelling reason is that it tastes great and gives you tons of nutrients and healthy fiber.
24. Read about someone awesome. Success stories get us every time.
25. Write down your successes. Jot down what you did right today...or for the past 25 days. 26. Listen to what someone else has to say.
27. Play a game.
28. Today, don't eat anything processed. Too much? Then start by going natural just at breakfast.
29. Apply self-tanner. Gives you that just-back-from-Barbados look (and makes you look slimmer, too).
30. Reach into the freezer. Go past the frozen pizza and hit the frozen veggies. They're flash frozen at the peak of ripeness and sometimes have more nutrients than fresh veggies that have been on the shelf (or in your crisper drawer) too long.

Ham and Potato Soup

Ingredients
3 1/2 cups peeled and diced potatoes 1/3 cup diced celery
1/3 cup finely chopped onion

3/4 cup diced cooked ham
3 1/4 cups water
2 tablespoons chicken bouillon granules
1/2 teaspoon salt, or to taste
1 teaspoon ground white or black pepper, or to taste
5 tablespoons butter
5 tablespoons all-purpose flour
2 cups milk

Steps
1. Combine the potatoes, celery, onion, ham and water in a stockpot. Bring to a boil, then cook over medium heat about 10 to 15 minutes until potatoes are tender. Stir in the chicken bouillon, salt and pepper.

2. In a separate saucepan, over medium heat melt butter. Whisk in flour with a fork, and cook, stirring constantly until thick, about 1 minute. Slowly stir in milk as not to allow lumps to form until all of the milk has been added. Continue stirring over medium-low heat until thick, 4 to 5 minutes.

3. Stir the milk mixture into the stockpot, and cook soup until heated through. Serve immediately.

Nutritional Info
Calories: 195
Protein: 6.1g
Carbohydrates: 19.5g
Fat: 10.5gOther Dietary Information
Cholesterol: 30mg
Sodium: 394mg
Dietary Fiber: 1.9g

TGIF

Feel - Full Quick - Tricks

Curb hunger
It’s not just what you eat that can make you more satisfied—it’s how you eat, too. Try these tips to feel fuller longer.H2O some moreDrink two 8-ounce glasses (16 ounces total) of water before each meal. It will fill up your stomach and trim up to 60 calories per meal.

Foods that fill you up
These bites help you feel full fast without putting a huge dent in your daily calorie count.Green and orange vegetables contain about 90% water, which fills your stomach and makes your brain register fullness.

Spuds
Potatoes (white & sweet) contain hunger-fighting resistant starch. A new study in the British Journal of Nutrition found RS may boost satiety to help you stay full for up to 24 hours—and eat about 320 calories less per day.

In the sea
Fish contains omega-3 fats, which can also help stop tummy grumbling for hours. Fish-eaters felt more full than beef-eaters, plus downed 75 fewer calories at the next meal, according to a study in the European Journal of Clinical Nutrition.

Go a little nutty
The complex trio of fiber, protein, and fat in nuts activates satiety so you chow down on fewer calories throughout the day. (Plus, they may increase metabolism up to 11%!).

Add some oats
Oats have a filling fiber compound called beta-glucan which helps the body release CCK, a hunger-supressing hormone.

Variety of beans
Beans contain a fiber-protein balance to increase fullness. As an added bonus, a diet rich in legumes may also up your metabolism, according to a Spanish study.

Egg-cellent
Eggs are protein-packed, so it’s no wonder a study in the Journal of the American College of Nutrition found eating them helps control appetite for up to 36 hours.
(Health)

Week 1 Results

AWESOME FIRST WEEK!!!

Yeah we lost double digits the first week! As a group we lost a total of 19 pounds! Keep up the great work everyone!

The top three contestants for week one are as follows:
1. Mary De Vree with a total weight loss of 2.19%.
2. Amber Neale with a total weight loss of 1.77%.
3. Bill De Vree with a total weight loss of 1.61%.

Remember that they say the second week is always the hardest so keep a positive attitude and work really hard at it.

My challenge to us as a group, Can we lose more than 19 pounds in week 2???

GOOD LUCK to you all!!!

Tuesday's Health Tip

How to Eat Junk Food Without Feeling Guilty

Make smarter choices when you eat junk food.

1. Control cravings - Complete deprivation is not the solution. A denied craving can quickly spiral out of control, leading to bingeing or overeating. If you're craving fries or chips, for example, eat a small serving of fries, or buy the mini 150-calorie bag of chips and be done with it.
Also to consider: a healthier alternative like chips made from blue corn. These have 20 percent more protein than their white corn counterparts—making them a healthy snack. The tinted snack gets its blue hue from anthocyanins, disease-fighting compounds also found in blueberries and red wine. Still, they have 140 calories and 7 grams of fat per 15-chip serving, so stop at a handful and scoop up salsa rather than creamy dips.


2. Indulge sensibly - Splurging on occasion is acceptable -- just don't get carried away and eat junk food all day long!

3. Avoid stocking treats in your cabinets or fridge - Buy something only when the craving hits and enjoy a small quantity. Then share or trash the rest.

4. Mix it up - Try eating something healthier along with the less-nutritious food, like a piece of fruit with your cheesecake. By eating the fruit first, you'll dull your appetite and be less likely to eat junk food for the rest of the day.

5. Count calories - Compare the amount of fat and calories found in healthy, filling snacks vs. less-healthful foods. For instance, a medium apple contains just 81 calories and no fat; a 1-ounce bag of pretzels has 108 calories and also no fat, and a container of low-fat fruit yogurt provides 231 calories and 2 grams of fat.

6. Focus on fat - Take extra care to read labels. After reviewing several types of packaged food, like cookies, snack cakes, and chips, researchers at the University of Minnesota found that less expensive items tend to have more trans fats than those that cost a little more. These processed fats, which have been shown to raise your LDL (bad) cholesterol level, may show up on ingredient lists as partially hydrogenated or hydrogenated oil and shortening. While most manufacturers have cut back on the trans fats used in their products, some still haven't gone trans fat-free. The American Heart Association recommends limiting the amount of trans fat you eat to less than 1 percent of your total daily calories. To maintain your weight, no more than 25 percent of daily calories should come from fat.
(Shape Magazine)

60 Second Cardio Moves

You know you should exercise more. You want to exercise more. But sometimes it's tough to squeeze a full workout into your busy schedule. The good news: A number of published studies show that you can stay in shape and burn enough calories to maintain or lose weight by doing mini-workouts throughout the day. In fact, research has shown that short bouts of exercise—as few as three 10-minute sessions—are just as effective as long ones, provided the total cumulative workout time and intensity level are comparable. Repeat any of the following exercises for a minute.

1. Jumping jack
Stand with feet together, then jump, separating legs and raising arms overhead. Land with feet hip-width apart, then jump feet back together and lower arms.

2. Stair running
Run up a flight of stairs, pumping your arms, then walk down. Vary by taking two stairs at a time.

3. Jumping rope
Do a basic boxer's shuffle or two-footed jump. Stay on balls of feet, not jumping too high off ground, elbows by your sides.

4. Squat jump
Stand with feet hip-width apart. Bend knees and lower hips into a squat. Jump in air and straighten legs, lifting arms upward. Land softly, lowering arms.

5. Split jump
Stand in a split stance, one foot a long stride in front of the other, then bend knees and jump, switching legs to land and pumping arms in opposition to legs. Alternate legs.

6. Step-up
Step up on a curb, stair, or sturdy bench with one foot, then the other, then down one at a time; repeat.

7. Alternating knee lift
Standing tall, bring one knee toward your chest without collapsing rib cage; twist opposite elbow toward knee. Alternate sides.

8. Hamstring curl
Standing tall, step sideways with right foot, then bring left heel toward buttocks; pull elbows in to sides. Alternate sides.

9. Jog in place
Jog in place, lifting knees up; swing arms naturally in opposition. Land softly, ball of foot to heel.

10. Side-to-side leap
Place any long, thin object (such as a broom) on floor. Leap sideways over object, landing with feet together.

Quick and Easy Chicken Wrap Recipe

You can prepare this simple, healthy eating meal – a delicious chicken wrap recipe with garlic and herbs – in just five minutes. These chicken wraps are so easy to prepare and they taste great, so try them today.
Serves: 4
Prep Time: 5 minutes
Cook Time: 5 minutes
Nutrition Score per serving:246 calories, 2 g calcium, 18.5 g carbs (30%), 4 g fat (15%), 10 g fiber, 34 g protein (55%)

Ingredients
1 cup nonfat plain yogurt
1/2 t jarred, minced garlic
1/2 cup loosely-packed, roughly-chopped herbs (cilantro or mint)
3 cup diced, fully-cooked chicken breast
4 large whole-wheat tortillas
3 pre-washed lettuce slices (large enough to cover tortilla surface)
Salt and pepper to taste

Directions
In a medium mixing bowl, combine yogurt, garlic, and herbs. Stir until blended. Salt and pepper to taste. Add chicken breast and stir until well coated. Place lettuce slices and 1/4 of the chicken mixture on a whole-wheat tortilla and wrap. Repeat three times and you’ll have created a yummy addition to your healthy eating plan.

Bonus nutrition facts for chicken wraps: Slice 1 mango and divide equally among all four wraps to add 33 calories, 8 g carbs, 1 g fiber, and 5 mg calcium. Slice one avocado and divide slices equally among all four wraps to add 76 calories, 5 g fat, potassium, and vitamins A, B, and C.

TGIF

Eat breakfast like a king, lunch like a prince, and dinner like a pauper.

Adelle Davis

8 Tricks for Boosting Your Metabolism

Below is eight ways to rev up your metabolism and keep those unwanted pounds from your waistline.

1. Do Intervals
Mixing in fast-paced intervals raises your metabolic rate higher than doing a steady cardio workout, and will continue to do so up to an hour after you’re done, says Kristin McGee, a trainer and Pilates instructor whose client list includes Tina Fey and Bethenny Frankel. An Australian study also found that women who did intervals while they were biking lost three times as much fat as those who worked out at a steady pace. If you’re a walker, simply walk at your normal pace for 1 to 2 minutes, then speed-walk for 30 to 60 seconds. Repeat the sequence 10 to 15 times.

2. Opt for Caffeine
It’s time to hit Starbucks. A study published in the journal Physiology & Behavior shows that coffee drinkers have a 16 percent higher metabolic rate than those who abstain or drink decaf joe, because caffeine increases your heart rate and stimulates your central nervous system. Spread out the cups over your entire day to keep your metabolism running at a boosted rate—just be sure to have your last cup by early afternoon so you can hit the pillow with no problems later on.

3. Add Some Ice
Though the increase is modest, there is some evidence that drinking cold water can cause a slight surge in metabolic rate. Since your body maintains a core temperature around 98.6°F, cold water will be brought to that temperature after being consumed and calories are burned during the warming process. Discovery Health deduced that you can burn up to 70 extra calories a day if you follow the common rule of drinking eight 8-ounce glasses of cold water per day. Need another reason to up your water intake? Researchers at the University of Utah found that participants who drank half of the recommended amount of water per day (four 8-ounce glasses), not only showed signs of dehydration, they also experienced a 2% decrease in calories burned per day.

4. Eat a Big Breakfast
It’s time to nix the oatmeal with skim milk. Instead, start your day with a fatty breakfast, including eggs and even a piece of bacon, suggests Molly Bray, PhD, lead author of a recent study showing that a fat-filled morning meal will jumpstart your metabolism for the day faster than a lowfat, low-calorie breakfast. Another study published in the American Journal of Epidemiology found that people who eat 22 to 55 percent of their total calories at breakfast gain 1.7 pounds over four years. That’s not bad considering those who eat 0 to 11 percent of their calories in the morning gain nearly 3 pounds.

5. Drink Green Tea
Not only does green tea contain enough antioxidants to keep colds and the flu at bay, but it also does wonders for your metabolism, according to a study published in the journal Phytomedicine. Researchers found that people who drank the equivalent of three to five cups daily for three months shaved 5 percent off their body weight. Green tea contains ECGC, a plant compound that stimulates your metabolism, says Rania Batayneh, MPH, a nutritionist in private practice in San Francisco and Portland, Oregon, and founder of Essential Nutrition consulting.

6. Don't Skimp on Dairy
Calcium-rich foods and drinks, including milk, yogurt and cheese, increase the rate at which fat turns into waste, says a study by researchers at the University of Copenhagen published in the The Journal of Nutrition. It doesn’t matter what form of dairy product you’re consuming as long as the serving size is adequate (keep it lowfat!)—either a full glass of lowfat milk or 6 ounces of yogurt is perfect. Also, the study noted that you have to actually ingest the calcium in its natural form; supplements don’t work due to differences in the chemical makeup.

7. Build More Muscle
Gaining lean muscle mass boosts your metabolism and makes losing weight much easier, McGee says. If you add just 5 pounds of muscle to your body, you’ll burn up to 150 more calories per day without even working out those muscles. And, you can burn an average of 600 calories per hour during your cardio workout thanks to that extra muscle mass. “Muscle burns more calories than fat does, even at rest, so any strength-training activities to build lean muscle are excellent,” McGee says. The key is to challenge all your muscles and do a full-body strength-training workout, hitting your core, arms, legs, back and chest.

8. Pick Up Heavier Weights
By using heavy weights at a very slow rate—twice as slow as would feel natural—you break down your muscles (you’ll know the weights are heavy enough and the workout slow enough if you start to shake after just a few lifts or squats). Researchers at Wayne State University found that when your body repairs those overworked muscles, it causes your metabolism to increase for up to three days after the workout.

Day 1 - Just the beginning to a New You!

CONGRATULATIONS!!!!

Congratulations to you for taking the challenge of Win at Losing 2011!! I hope you find this 12 week competition fun. Not only fun but I hope you are successful at reaching your weight loss goal!

I am happy to report that we have 9 contestants! Four out of the nine are new contestants!

Here is a list of your competition:

1. Amber Neale

2. Bill De Vree

3. Cadence Seeley (Winner of Win at Losing 2010)

4. Jodi White

5. Mary De Vree

6. Melissa Van Dam

7. Rebecca Post

8. Scot Van Dam

9. Wyndi Moore

We have a total group weight of 1,810 pounds. As you are aware, you set your own weight loss goal the only requirement was it had to be at least 5% of you body weight. So as a group if we set our goal at 5% we need to lose 90 pounds!!!

There will only be one winner. Keep in mind the pot right now is at $90 dollars.

Remember to check out this blog on a daily basis for recipes, music lists, exercise tips, quotes, etc.

Good Luck to you all! I look forward to hearing from you all a week from today!! Hopefully we can all report a loss and I hope as a group we lose more than 10 pounds.

Just a reminder: You can report your weight loss or gain to me on Wednesdays as follows:

Home Phone: 616-688-5194

Cell Phone: 616-437-5930 (You can text me your results as well)

Email: mvandam@allcom.net

Only 3 More Days.....

Only 3 more days till the start of Win at Losing 2011. So far I have 8 contestants, will you be number 9??? Want to look and feel great before spring? If so, join this friendly 12 week weight loss competition.

Here of some of the highlights of the competition:
1. The competition will start on Wednesday, January 5 and will end on Wednesday, March 30. Look and feel great before spring.

2. You set your own weight loss goal. The only requirement is that you have to lose at LEAST 5% of your body weight.

3. This competition is for anyone that wants to join.

4. The cost is $30 to join. You will get back $20 if you reach your goal that you set for yourself. The remaining $10 goes into the pot. If you do not reach your goal the entire $30 goes into the pot.

5. Everyone is given a free piggy pass. This can be used if you gain weight any week of the competition.

6. There will be ways to earn additional piggy passes throughout the 12 week competition.

7. If you gain weight you need to pay a $2.00 fee if you have already used your piggy pass.

8. All contestants need to report their weight loss or gain by 3:00 on Wednesday to the Gatekeeper. If you fail to report by 3:00 you will be charged a $3.00 fee.