FLP 2.0 Wrap up

Sent off my pictures and stats to Coach Rylan with the end of FLP 2.0 wrapped up - now headed out to my local bookstore to find his new book, "Totally Toned Arms", otherwise will order it online.

By doing the FLP over the holidays - I feel I have set myself up for a continued successful run of getting my health in line with my goals for the new year. I am glad to not just be starting to get started as I have in the past. Hoping EVERYONE's 2010 is the best yet!

FLP 2.0 ~ Day 43

Workout on Monday 1/4
Cardio @ Gym
Warmup: 5 minutes, then 7 MORE mins to break a sweat :)
2 min high, then 3 min low x 2

Strength Training:
Prisoner Squat - 10 reps x 3
Bench Step-Ups - 10 reps x 3
Pushups - 10 reps x 3
Burpees - 10 reps x 3
Bench Dips - 10 reps x 3
Get-Ups - 10 reps x 3
Note** Last workout at this gym - left directly & changed to a better facility 1 block away.

Food Journal
This has become my go-to menu - this day's menu is so simple & effective - Thanks Coach!
Breakfast 8:30am
1/2 apple
1 cup oatmeal

1 tbsp sliced unsalted almonds
1 tbsp ground flax seed
Cinnamon and Stevia

Snack 10:30am


1/2 cup LF plain yogurt
1/2 cup frozen blueberries
Cinnamon

Lunch 1pm
2 cups mixed greens w/lemon/oil dressing
1 cup green beans
1 grilled chicken breast
1 apple

Snack 3:30pm


1 apple - sliced

1 tbsp natural peanut butter

Dinner 6:30pm
2 cups steamed broccoli
2 cups mixed greens w/lemon/oil dressing
1 grilled chicken breast

2 cups decaf green tea
3 16.9oz Water

FLP 2.0 ~ Day 42

Fun Cardio
Did not happen today :( My hubby & I planned to go to the pass to go skiing for the afternoon, but instead we took one of my sons to an Urgent Care facility. He has had a cold he can't shake and woke up today with a screaming headache, so to the doctor we go. As any may have also experienced at some time, they are not fast, alot of hurry up and wait as the Doctor becomes available to see each patient, Turned out to be a sinus infection & a prescription for antibiotics, but it was dark & raining by the time we left there & no time to go skiing (no night skiing yet in the season on Sundays.)

So an anti-climatic end to another FLP run. Picts & measurements tomorrow - look forward to see what that looks like.

Food Journal
Kind repeated yesterday's menu - it was the easiest to do with a hectic day
Breakfast 8:30am
1/2 apple
1 cup oatmeal

1 tbsp sliced unsalted almonds
1 tbsp ground flax seed
Cinnamon and Stevia

Snack 10:45am


1/2 cup LF plain yogurt
1/2 cup frozen blueberries
Cinnamon

Lunch 1:30pm
2 cups mixed greens w/lemon/oil dressing
1 cup green beans
1 grilled chicken breast
1 pear

Snack 3:30pm


1 apple - sliced

1 tbsp natural peanut butter

Dinner 6:30pm
2 cups steamed green beans
2 cups mixed greens w/lemon/oil dressing
1 grilled chicken breast

4 cup decaf green tea
3 16.9oz Water

FLP 2.0 ~ Day 41

Food Journal
Breakfast 9am
1/2 apple
1 cup oatmeal

1 tbsp sliced unsalted almonds
1 tbsp ground flax seed
Cinnamon and Stevia

Snack 11am


1/2 cup LF plain yogurt
1/4 cup ea slightly thawed blueberries & strawberries
Cinnamon

Lunch 1pm
2 cups mixed greens
1 cup chopped celery
1 grilled chicken breast, sliced
Dressing 1 tbsp olive oil /lemon juice
1/2 apple

Snack 4pm


1 apple - sliced

1 tbsp natural peanut butter

Dinner 7:00pm
2 cups steamed broccoli
2 cups mixed greens - lemon/oil dressing
1 grilled chicken breast

2 12oz cups decaf green tea
3 16.9 waters

FLP 2.0 ~ Day 40

Cardio @ Gym
Warmup: 10 minutes
3 mins high, then 2 mins low x 5

Strength Training
Clean/Jerk - 14 reps x 3
Fast Get-Ups - 11 x each arm (22 total) x 3
Burpees, Pushup, Press - 14 reps x 3
Alt Lunge/Torso Rotation - 11 x each arm (22 total) x 3
Ball Pass - 14 reps x 3 (rep = each side)
3 Pt Toe Tappers - 14 reps x 3 (3 taps each side)
Chin-Down + Crunch - 14 reps x 3

Food Journal
Slept in ~ Happy 2010!
12pm
Smoothie (as per meal plan)

Snack 2pm
Drank remaining half of smoothie

Lunch 3:30pm
Tuna Salad (as per meal plan)
1 apple

Dinner 6:30pm
2 cups green salad
1 tbsp lemon/oil dressing
1 cup brussel sprouts
5 oz grilled chicken

4 cups decaf green tea
3 16.9oz waters

FLP 2.0 ~ Day 39

Cardio @ Gym
Warmup: 10 minutes
3 mins high, then 2 mins low x 5

Strength Training
Clean/Jerk - 13 reps x 3
Fast Get-Ups - 10 x each arm (20 total) x 3
Burpees, Pushup, Press - 13 reps x 3
Alt Lunge/Torso Rotation - 10 x each arm (20 total) x 3
Ball Pass - 13 reps x 3 (rep = each side)
3 Pt Toe Tappers - 13 reps x 3 (3 taps each side)
Chin-Down + Crunch - 13 reps x 3

Food Journal
Breakfast 9:30am
Omelet (as per meal plan)

Snack 11am
Quick shake

Lunch 1:30pm
Mexican Salad

Snack 3:30pm
1 cup Edamame

Dinner 6:30pm
My one cheat meal - Happy New Year!
Pho w/veggies
1 cup broccoli
2 cups broth
1/2 cup mushroom
1/2 - 1 cup tofu
1/4 - 1/2 cup sliced carrots
1 1/2 cup bean sprouts
2 oz thin sliced lean beef
onions
(skipped rice noodles)

4 decaf green teas
2 16.9oz waters

FLP 2.0 ~ Day 38

Cardio @ Gym
Warmup: 10 minutes
3 mins high, then 2 mins low x 5

Strength Training
Clean/Jerk - 12 reps x 3
Fast Get-Ups - 9 x each arm (18 total) x 3
Burpees, Pushup, Press - 12 reps x 3
Alt Lunge/Torso Rotation - 9 x each arm (18 total) x 3
Ball Pass - 12 reps x 3 (rep = each side)
3 Pt Toe Tappers - 12 reps x 3 (3 taps each side)
Chin-Down + Crunch - 12 reps x 3

Food Journal
Breakfast 8am
1 egg, scrambled
1/2 cup oatmeal
stevia & cinnamon

Snack 10:45am
1/2 cup strawberries
1 oz dry unsalted almonds

Lunch 12:30pm
2 cups mixed greens
1 tomato
1/2 sliced carrot
3 oz grilled chicken
1 tbsp olive oi/lemon juice

Snack 3:00pm
1 apple + natural peanut butter

Dinner 6:30pm
same as lunch...

Snack 8:00pm
2 cups peppers

2 8oz decaf green tea
3 16.9oz Water