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

FLP 2.0 ~ Day 37

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

Strength Training
Clean/Jerk - 11 reps x 3
Fast Get-Ups - 8 x each arm (16 total) x 3
Burpees, Pushup, Press - 11 reps x 3
Alt Lunge/Torso Rotation - 8 x each arm (16 total) x 3
Ball Pass - 11 reps x 3 (rep = each side)
3 Pt Toe Tappers - 11 reps x 3 (3 taps each side)
Chin-Down + Crunch - 9 reps x 3

Food Journal
Breakfast 9am
Coach Rylan's hot cereal
stevia and cinnamon

Morning Snack 11:30am
Quick shake

Lunch 2pm
Simple Spinach Salad: (as per meal plan)

Snack 4pm
2 cups cucumbers

Dinner 7:00pm
Stir-Fry (as per meal plan)

2 16.9oz water
3 20oz decaf green tea w/stevia

FLP 2.0 ~ Day 36

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

Strength Training
Clean/Jerk - 10 reps x 3
Fast Get-Ups - 7 x each arm (14 total) x 3
Burpees, Pushup, Press - 10 reps x 3
Alt Lunge/Torso Rotation - 7 x each arm (14 total) x 3
Ball Pass - 10 reps x 3 (rep = each side)
3 Pt Toe Tappers - 10 reps x 3 (3 taps each side)
Chin-Down + Crunch - 8 reps x 3

Food Journal
Breakfast 8am
1 cup blueberries
1/2 cup greek yogurt
1 scoop vanilla protein powder
stevia

Snack 10:30am
Ants on a log

Lunch 12:30pm
2 cup fresh peppers
1/4 cup hummus
1 apple

Snack 3:30pm
Lettuce Roll-Ups

Dinner 6:00pm
5oz grilled salmon
2cups mixed greens
1 cup sautéd spinach w/olive oil
2 tbsp lemon juice/dill.

FLP 2.0 ~ Day 35

FUN cardio
Hiked the Ginko Pertrified Forest near Vantage WA

Food Journal
Breakfast 9am
2 scrambled eggs
1 cup oats
stevia and cinnamon

Snack 10:30am
1 cup fresh berries
2 oz of dry unsalted nuts

Lunch 12:30pm
3 cups salad greens
1 whole tomato
1 sliced carrot
1 4 oz grilled chicken
1 tbsp oil/lemon juice dressing

Snack 3:30pm
1 apple + 1 tbsp natural peanut butter

Dinner 6:00pm
Same as lunch

Snack 8:00pm
2 cups sliced peppers
3 16.9oz water
2 8oz decaf green tea

FLP 2.0 ~ Day 34

Cardio (Walking outside)
10 minute warmup
2:30 high - 2:00 low x 4
Run/ fast walk

Strength Training @ home
Jackknife/Pushup - 14 reps x 3
Chin-Downs - 14 reps x 3
Lunge, Curl, Press - 20 reps - 10 each leg
Toe Tappers - 14 taps per leg x 3
Squat, Curl, Press - 14 reps x 3
Front Dual Dumbbell Raise - 14 reps x 3

Food Journal
Breakfast 9:30am
Coach Rylan's hot cereal
stevia and cinnamon

Snack 12pm
Quick shake

Lunch 2pm
Simple Spinach Salad: (as per meal plan)

Snack 3:30pm
2 cups carrots

Dinner 6:00pm
Stir-Fry (as per meal plan)

3 16.9oz water
2 8oz decaf green tea w/stevia

FLP 2.0 ~ Day 33 ~ Merry Christmas!

Cardio (Walking outside)
10 minute warmup
2:30 high - 2:00 low x 4
Run/ fast walk

Strength Training
Christmas - will do tomorrow. :)

Food Journal
Breakfast 9:30am
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
1/2 cup frozen blueberries
Cinnamon

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

Snack 4pm


1 apple - sliced

1 tbsp natural peanut butter

Dinner 7:00pm
2 cups steamed broccoli
2 cups mixed greens - lemon and oil dressing
1 serving lean roast beef

3 cups decaf green tea
2 16.9oz Water

This is not fair.....

So, here in Washington, we have cold temps, but bright sunny days leading up to and including Christmas Day. A little snow experienced while driving the pass crossing the mountains. Yet in Texas, where we were just a week ago, it snows for Christmas! It was in the 70's there on Christmas eve. I just don't think that's fair. :) 2/3 of the lower 48 had a white Christmas. Hopefully we'll get some snowy weather 1st quarter of the new year. Fingers crossed.

FLP 2.0 ~ Day 32

Cardio (Walking outside)
10 minute warmup
2:30 high - 2:00 low x 4
Run/ fast walk

Strength Training @ home
Jackknife/Pushup - 13 reps x 3
Chin-Downs - 13 reps x 3
Lunge, Curl, Press - 18 reps - 9 each leg
Toe Tappers - 13 taps per leg x 3
Squat, Curl, Press - 13 reps x 3
Front Dual Dumbbell Raise - 13 reps x 3

Food Journal
8am
Smoothie (as per meal plan)

Snack 10am
Drank remaining half of smoothie

Lunch 12:30pm
Tuna Salad (as per meal plan)
1 apple

Snack 3pm
2 cups pepper slices
1 grilled chicken breast

Dinner 7pm
2 cups green salad
1 tbsp lemon/oil dressing
1 cup brussel sprouts
5 oz grilled salmon

2 cups decaf green tea
3 16.9oz waters

FLP 2.0 ~ Day 31

Cardio @ Gym
10 minute warmup
2:30 high - 2:00 low x 4
Run/ fast walk

Strength Training
Jackknife/Pushup - 12 reps x 3
Chin-Downs - 12 reps x 3
Lunge, Curl, Press - 16 reps - 8 each leg
Toe Tappers - 12 taps per leg x 3
Squat, Curl, Press - 12 reps x 3
Front Dual Dumbbell Raise - 12 reps x 3

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

Snack 11am
Quick shake

Lunch 1pm
Mexican Salad

Snack 3:30pm
1 cup Edamame

Dinner 6:00pm
Salmon Burger On Greens
3 cups mixed greens w/tomato, cucumber, and celery
Sliced peppers

Snack 8:00pm
1 cup carrots

4 decaf green teas
3 16.9oz waters

FLP 2.0 ~ Day 30

Cardio @ Gym
10 minute warmup
2:30 high - 2:00 low x 4
Run/ fast walk

Strength Training
Jackknife/Pushup - 11 reps x 3
Chin-Downs - 11 reps x 3
Lunge, Curl, Press - 14 reps - 7 each leg
Toe Tappers - 11 taps per leg x 3
Squat, Curl, Press - 11 reps x 3
Front Dual Dumbbell Raise - 11 reps x 3

Food Journal
Breakfast 8am
2 Eggs scrambled
1 cup cooked oats

Snack 10:30am
1 cup fresh blueberries
2 oz dry unsalted almonds

Lunch 12;30pm
3 cups of salad greens
1 whole tomato
1 sliced carrot
1 4 oz grilled chicken
1 tbsp olive oil/lemon juice dressing

Snack 3pm
1 apple + 1 tbsp natural peanut butter

Dinner 6:00pm
3 cups salad greens
1 tomato
1 sliced carrot
1 4oz grilled chicken
1 tbsp olive oil/lemon juice dressing

2 cups decaf green tea
3 16.9oz Waters

FLP 2.0 ~ Day 29

Cardio @ Gym
10 minute warmup
2:30 high - 2:00 low x 4
Run/ fast walk

Strength Training
Jackknife/Pushup - 10 reps x 3
Chin-Downs - 10 reps x 3
Lunge, Curl, Press - 12 reps - 6 each leg
Toe Tappers - 10 taps per leg x 3
Squat, Curl, Press - 10 reps x 3
Front Dual Dumbbell Raise - 10 reps x 3

Food Journal
Breakfast 8:30am
Coach Rylan's hot cereal
stevia and cinnamon

Morning Snack 11am
Quick shake

Lunch 1:30pm
Simple Spinach Salad: (as per meal plan)

Snack 3pm
2 cups carrots

Dinner 6:00pm
Stir-Fry (as per meal plan)

3 16.9oz water
2 20oz decaf green tea w/stevia

FLP 2.0 ~ Day 28

Fun Cardio
60 min walk

Food Journal
8am
Smoothie (as per meal plan)

Snack 10am
Drank remaining half of smoothie

Lunch 12pm
Tuna Salad (as per meal plan)
1 apple

Snack 3pm
2 cup cucumbers
1 grilled chicken breast

Dinner 6pm
2 cups green salad
1 tbsp lemon/oil dressing
1 cup broccoli
6 oz grilled salmon

3 cups decaf green tea
3 16.9oz waters

FLP 2.0 ~ Day 27

Went to see Avatar today w/ one of my sons & hubby, along with the rest of the Puget Sound, packed theater. Yes, it was entertaining, but was it as amazing as Titanic? Story line left more questions than it answered. Some characters needed more development. I suspect a feature-laden DVD release. Will most likely see again @ IMAX to compare if image quality = entertainment. Have you seen it? Your thoughts?

Food Journal
Breakfast 9am
Omelet with:
2 eggs + 2 egg whites
2 cups fresh spinach
1/2 cup chopped bell peppers
3 sliced white mushroom
1 diced green onion
1 apple

Snack 11am
Quick shake

Lunch 1pm
Mexican Salad

Snack 3:30pm
1 cup Edamame

Dinner 6:00pm
Salmon Burger On Greens
3 cups of mixed greens w/tomato, cucumber, and carrots
Sliced peppers

Snack 8:00pm
1 cup of fresh sliced cucumber

2 decaf green teas
3 16.9oz waters

FLP 2.0 ~ Day 26

Cardio @ Gym
Warmup: 10 minutes on Treadmill
Run 2:30 mins, then fast walk 2 mins low x 4

Strength Training:
Jackknife - 14 reps x 3
Single Arm Band Pull Downs (with resistance bands) - 14 reps x 3
Alternating Lunges with Curl (with weights)- 20 reps x 3 (10 each leg)
Pushups - 14 reps x 3
Dumbbell Bench Press on Ball (with weights)- 14 reps x 3
Squat, Curl, Press (with weights) - 14 reps x 3
Band Rotations on Stability Ball - 14 reps each side x 3

Food Journal
Breakfast 7:30am
2 Eggs scrambled
1 cup cooked oats

Snack 10:30am
1 cup fresh blueberries
2 oz dry unsalted almonds

Lunch 1pm
3 cups of salad greens
1 whole tomato
1 sliced carrot
1 4 oz grilled chicken
1 tbsp olive oil/lemon juice dressing

Snack 3:30pm
1 apple + 1 tbsp natural peanut butter

Dinner 6:00pm
3 cups salad greens
1 tomato
1 sliced carrot
1 4 oz grilled chicken
1 tbsp olive oil/lemon juice dressing

Snack 8:00pm
2 cups sliced carrots

2 cups decaf green tea
3 16.9oz Waters

FLP 2.0 ~ Day 25

Back home with a full dance card of catch up on communications and client projects. Seattle didn't spare any expense keeping the rain waiting for us. No talk of snow anytime soon. :(

Cardio @ Gym
Warmup: 10 minutes on Treadmill
Run 2:30 mins, then fast walk 2 mins low x 4

Strength Training:
Jackknife - 13 reps x 3
Single Arm Band Pull Downs (with resistance bands) - 13 reps x 3
Alternating Lunges with Curl (with weights)- 18 reps x 3 (9 each leg)
Pushups - 13 reps x 3
Dumbbell Bench Press on Ball (with weights)- 13 reps x 3
Squat, Curl, Press (with weights) - 13 reps x 3
Band Rotations on Stability Ball - 13 reps each side x 3

Food Journal (Calorie Cycling)
Breakfast 7am
1/2 apple
1/2 cup oatmeal

1/2 tbsp sliced unsalted almonds
1/2 tbsp ground flax seed
Cinnamon and Stevia

Snack 11am


1/4 cup LF plain yogurt
1/4 cup frozen blueberries
Cinnamon

Lunch 1:30pm
1 cup mixed greens
1/2 cup chopped green peppers
4oz grilled Chicken breast, sliced
Dressing 1 tbsp olive oil + lemon juice
1/2 Pear

Snack 3:30pm


1/2 apple - sliced

1 tbsp natural peanut butter

Dinner 6:30pm
1 cup spinach
1 cup mixed greens w/lemon/oil dressing
4oz Chicken breast

2 cups decaf green tea
3 16.9oz Water

FLP 2.0 ~ Day 24

Today we had a few projects to attend to: A. Get my Mother-in-Law set up with High Speed internet & B. Visit the Fort Worth Stock Yards. The internet project is in process, have to take the netbook back to Seattle to download Win 7 & set up an e-mail program for her. But the stockyards are always fun for me. I also got my horse fix in, my niece let me ride her horse for about 30 mins before we had to depart for the airport.

Cardio Warmup: 10 minutes
Run 2:30 mins, then fast walk 2 mins low x 4

Strength Training:
Jackknife - 12 reps x 3
Single Arm Band Pull Downs (with resistance bands) - 12 reps x 3
Alternating Lunges with Curl (with resistance bands)- 16 reps x 3 (8 each leg)
Pushups - 12 reps x 3
Dumbbell Bench Press on Ball (with resistance bands)- 12 reps x 3
Squat, Curl, Press (with resistance bands) - 12 reps x 3
Band Rotations on Stability Ball - 12 reps each side x 3

Food Journal (Calorie Cycling)
8am
1/2 Smoothie (as per meal plan)

Snack 10am
Drank remaining half of smoothie

Lunch 12pm
1/2 Tuna Salad (as per meal plan)
1 apple

Snack 3pm
1 cup carrots
1/2 grilled chicken breast

Dinner 6pm @ Airport
1 cup green salad - no dressing
1 cup broccoli
3 oz grilled salmon

3 cups decaf green tea
3 16.9oz waters

FLP 2.0 ~ Day 23

Since the gym was a non-option today - I hit the neighborhood for a walk. Kinda hilly. A brisk morning & looks like a sunny day awaits! Weather has improved to low 70's, slight breeze and bright blue skies. Overnight was down to 30 though! Headed to Sundance Square in DT Fort Worth later today. Hope to visit the Retro Cowboy Store!

Cardio Warmup: 10 minutes
Run 2:15 mins, then fast walk 2 mins low x 4

Strength Training:
Jackknife - 11 reps x 3
Single Arm Band Pull Downs (with resistance bands) - 11 reps x 3
Alternating Lunges with Curl (with resistance bands)- 14 reps x 3 (7 each leg)
Pushups - 11 reps x 3
Dumbbell Bench Press on Ball (with resistance bands)- 11 reps x 3
Squat, Curl, Press (with resistance bands) - 11 reps x 3
Band Rotations on Stability Ball - 11 reps each side x 3

Food Journal (Calorie Cycling)
Breakfast 9am
Omelet with:
1 eggs + 1egg white 1 cup fresh spinach
1/4 cup chopped bell peppers
1 sliced white mushroom
1 diced green onion 1/2 apple

Snack 11am
1/2 Quick shake

Lunch 1pm
Mexican Salad 1/2 portion
Snack 3:30pm
1/2 cup Edamame

Dinner 6:00pm
Salmon Burger On Greens (ate 1)
1.5 cups of mixed greens with tomoto, cucumber, and pickles
Sliced peppers

Snack 8:00pm
1/2 cup of fresh sliced carrots

2 decaf green teas
3 16.9oz waters

FLP 2.0 ~ Day 22

Today we hit the gym early - the front desk was hesitant to accept my pass - but they said 24 hours! Went to the Gaylord Texan in the afternoon north of Fort Worth. Not much to really get excited about on the outside, but cool in the inside! Checked out the Grinch that stoled Christmas 'ICE' exhibit.






















@ LA Fitness - North Arlington

Cardio:
Warmup: It took 7 minutes to break a sweat
Treadmill: Run 2:15 mins high, then 2 mins low x 2
Climb/Incline @ 14 2:15 mins, then reduce incline to 3 for 2 mins x 2

Strength Training:
Jackknife - 10 reps x 3
Single Arm Band Pull Downs - 10 reps x 3
NOTE: did 1 extra set on a chin up machine, trying to get the successful feeling of doing a chin up!
Alternating Lunges with Curl - 12 reps x 3 (6 each leg)
Pushups - 10 reps x 3
Dumbbell Bench Press on Ball - 10 reps x 3
Squat, Curl, Press - 10 reps x 3
Band Rotations on Stability Ball - 10 reps each side x 3

Food Journal
Breakfast 8am
2 Eggs scrambled
1 cup oatmeal
Cinnamon & Stevia

Snack 10:30am
1 cup blueberries
2 oz unsalted almonds

Lunch 12:30pm
3 cups of salad greens
1 tomato
1 sliced carrot
1 4 oz grilled chicken
1 tbsp olive oil /lemon juice dressing

Snack 3:30pm
1 apple + 1 tbsp natural peanut butter

Dinner 6:00pm
3 cups of salad greens
1 tomato
1 sliced carrot
1 4 oz grilled chicken
1 tbsp olive oil /lemon juice dressing

Snack 8:00pm
2 cups sliced carrots

2 cups decaf green tea
3 16.9oz Waters

FLP 2.0 ~ Day 21

Went today to get a pass to the local LA Fitness (Arlington North) so that I can keep up the work out. I have my bands with me, but concerned about getting the cardio & getting ready for those darn chin downs. So I thought a mulitple day pass would work & my sister-in-law is a member.

Well not every thing goes as planned. They will only issue a 24 hr pass. I offered to buy multiple day passes, but they said 'no'. I don't understand business that turns down a customer, so if anybody understands this kind of corporate policy, please explain it to me.

So we decide to do a light workout today, I get my hour of 'fun' cardio in and familarize myself with the gym. We will be back before the 24 hours runs out on Monday to get in another workout.

Plus a trip to Central Market!

Food Journal
Breakfast 7:30am
Omelet with:
2 whole eggs + 2 egg whites
2 cups fresh spinach
1/2 cup chopped bell peppers
3 sliced white mushrooms
1 diced green onion
1 apple

Snack 10:30am
Quick shake

Lunch 12:30pm
Mexican Salad

Snack 3:30pm
1 cup Edamame

Dinner 6:00pm
Salmon Burger On Greens
3 cups of mixed greens with tomoto, cucumber, and pickles
Sliced peppers

Snack 8:00pm
1 cup of fresh sliced vegetables (carrots, peppers)

1 decaf green tea
3 16.9oz waters

FLP 2.0 ~ Day 20

NOTE: Kept written journal for FLP while traveling - posting online on Sunday 12/20

Traveling to D/FW for a quick family trip & to check in on Hubby's mom. Have plans for all meals & gym time. Looking forward to this visit. Weather is almost the same as in Seattle. :(

Travel Day @ Airport
Food Journal
Breakfast 6am
1/2 apple
1 cup oatmeal

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

Snack 11:30pm
(bought @ SeaTac)
1/2 cup LF plain yogurt
1/2 cup fresh blueberries & strawbwrries

Lunch 1:30pm (packed)
2 cups mixed greens
1 cup chopped peppers
1 grilled chicken breast, sliced
Dressing 1 tbsp olive oil + lemon juice
1 apple

Snack 4pm


1 apple - sliced

1 tbsp natural peanut butter

Dinner 7:00pm
2 cups steamed broccoli
2 cups mixed greens - lemon and oil dressing
1 serving of grilled chicken

1 cup decaf green tea
2 16.9oz Water

FLP 2.0 ~ Day 19

Cardio @ Gym:
Warmup: 5 min
2 min high + 2 min low x 4

Strength Training
Get-Ups Weighted - 19 reps x 3
Pushups - 19 reps x 3
Burpees With Jump - 14 reps x 3
Walking Lunges - 2 lunges x 3 sets
Standing Band Rotations - 14 reps x 3
Band Pull-Downs - 14 reps x 3

Food Journal
9am
Smoothie (as per eating plan)

Snack 11am
Drank remaining half of smoothie

Lunch 1:15pm
Tuna Salad (as per eating plan)

Snack 3:30pm
1 cup carrots,
1 cup celery
1/2 grilled chicken breast

Dinner 6:45pm
2 cups green salad
1 cup cucumbers
1 tomato
3 tbsp oil/lemon dressing
5oz grilled salmon

Snack 8:15pm
2oz of unsalted nuts

3 cups Decaf green tea
3 16.9oz water

FLP 2.0 ~ Day 18

Cardio @ Gym:
Warmup: 5 min
2 min high + 2 min low x 4

Strength Training
Get-Ups Weighted - 18 reps x 3
Pushups - 18 reps x 3
Burpees With Jump - 13 reps x 3
Walking Lunges - 18 lunges x 3 sets
Standing Band Rotations - 13 reps x 3
Band Pull-Downs - 13 reps x 3

Food Journal
Breakfast 8:15am
Omelet: 2 whole eggs + 2 egg whites
2 cups fresh spinach
1/2 cup chopped bell peppers
3 sliced white mushrooms
1 diced green onion
1 apple

Snack 11am
Quick shake (as per meal plan)

Lunch 1:30pm
Mexican Salad (as per meal plan)

Snack 3pm
1 cup Edamame beans

Dinner 6pm
Salmon Burger On Greens
1 sliced tomato

Snack 8pm
1 cup sliced peppers

2 8oz decaf green tea
4 16.9oz water

FLP 2.0 ~ Day 17

Cardio @ Gym:
Warmup: 5 min
2 min high + 2 min low x 4

Strength Training
Get-Ups Weighted - 17 reps x 3
Pushups - 17 reps x 3
Burpees With Jump - 12 reps x 3
Walking Lunges - 16 lunges x 3 sets
Standing Band Rotations - 12 reps x 3
Band Pull-Downs - 12 reps x 3

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

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

Snack 11:30am


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

Lunch 1:30pm
2 cups mixed greens
1 cup chopped peppers
1 grilled chicken breast, sliced
Dressing 1 tbsp olive oil + lemon juice
1 apple

Snack 4:30pm


1 apple - sliced

1 tbsp natural peanut butter

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

3 cups decaf green tea
2 16.9oz Water

FLP 2.0 ~ Day 16

Cardio @ Gym:
Warmup: 5 min
2 min high + 2 min low x 4

Strength Training
Get-Ups Weighted - 16 reps x 3
Pushups - 16 reps x 3
Burpees With Jump - 11 reps x 3
Walking Lunges - 14 lunges x 3 sets
Standing Band Rotations - 11 reps x 3
Band Pull-Downs - 11 reps x 3

Food Journal
8am
Smoothie (as per meal plan)

Snack 10am
Drank remaining half of smoothie

Lunch 12pm
Tuna Salad (as per meal plan)
1 apple

Snack 3pm
2 cup cucumbers
1/2 grilled chicken breast

Dinner 6pm
2 cups green salad
2 cups sliced green & red peppers
3 tbsp oil/lemon dressing
4.5oz grilled salmon

3 cups decaf green tea
3 16.9oz water

FLP 2.0 ~ Day 15

Cardio @ Gym:
Warmup: 5 min
2 min high + 2 min low x 4

Strength Training
Get-Ups Weighted - 15 reps x 3
Pushups - 15 reps x 3
Burpees With Jump - 10 reps x 3
Walking Lunges - 12 lunges x 3 sets
Standing Band Rotations - 10 reps x 3
Band Pull-Downs - 10 reps x 3

Food Journal
Breakfast 8am
Omelet: 2 whole eggs + 2 egg whites
2 cups fresh spinach
1/2 cup chopped bell peppers
3 sliced white mushrooms
1 diced green onion
1 apple

Snack 10:30am
Quick shake (as per meal plan)

Lunch 12:30pm
Mexican Salad (as per meal plan)

Snack 3pm
1 cup Edamame beans

Dinner 6pm
Salmon Burger On Greens
1 sliced tomato

Evening Snack 8pm
1 cup sliced peppers

3 8oz decaf green tea
4 16,9oz water

FLP 2.0 ~ Day 14

Fun Cardio
Walked dogs for 1 hour +. My family was elsewhere this afternoon - so I just spent the time enjoying the VERY brisk, sunny December day with Duncan & Dakota. It did snow this am - probably freaked a few Western Washington folks out. Oh, how they don't like snow here (or rain, or if it is too hot, etc.) I say bring it on (the snow)! No pictures - hands full. Will try and get photos next time.

Food Journal
9am
Smoothie (as per meal plan)

Snack 11am
Drank remaining half of smoothie

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

Snack 3:30pm
2 cup sliced peppers (green, red & yellow)
1/2 grilled chicken breast

Dinner 6pm
2 cups green salad
2 cups sliced green & red peppers
3 tbsp oil/lemon dressing
5oz grilled salmon

2 cups Decaf green tea
3 16.9oz water

FLP 2.0 ~ Day 13

Food Journal
Breakfast 9:30am
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
1/2 cup frozen blueberries
Cinnamon

Lunch 1:30pm
2 cups mixed greens w/lemon/oil dressing
1 cup English cucumbers
1 grilled chicken breast
1 apple

Snack 4pm


1 apple - sliced

1 tbsp natural peanut butter

Dinner 7pm
2 cups green beans
2 cups mixed greens w/lemon/oil dressing
1 grilled chicken breast

3 cups decaf green tea
3 16.9oz Water

FLP 2.0 ~ Day 12

Cardio @ Gym:
Warmup: 5 min
2 min high + 2:15 min low x 3

Strength Training
Shoulder Squat - 14 reps x 3
Step-Ups Weighted - 14 reps x 3
Decline Pushup - 14 reps x 3
Dumbbell Burpees - 14 reps x 3
Bench Dips - Feet Up - 14 reps x 3
Get-Ups - Weighted - 14 reps x 3

Food Journal
7:30am
Smoothie (as per meal plan)

Snack 9:30am
Drank remaining half of smoothie

Lunch 12:15pm
Tuna Salad (as per meal plan)
1 apple

Snack 3:30pm
2 cup carrots
1/2 grilled chicken breast

Dinner 6:10pm
2 cups green salad
2 cups sliced green & red peppers
3 tbsp oil/lemon dressing
5oz grilled salmon

2 cups Decaf green tea
3 16.9oz water

FLP 2.0 ~ Week 2 Wrap Up

Good week here! Not sure what will be the fun cardio on Sunday - hitting the mall does not seem like cardio - but it can get your heart rate up! :) Hope everyone had a great week!

FLP 2.0 ~ Day 11

Cardio @ Gym:
Warmup: 5 min
2 min high + 2:15 min low x 3

Strength Training
Shoulder Squat - 13 reps x 3
Step-Ups Weighted - 13 reps x 3
Decline Pushup - 13 reps x 3
Dumbbell Burpees - 13 reps x 3
Bench Dips - Feet Up - 13 reps x 3
Get-Ups - Weighted - 13 reps x 3

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
1/2 cup frozen strawberries
Cinnamon

Lunch 1:45pm
2 cups mixed greens w/lemon/oil dressing
1 cup carrots
1 grilled chicken breast
1 apple

Snack 4pm


1 apple - sliced

1 tbsp natural peanut butter

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

2 cup decaf green tea
3 16.9oz Water

FLP 2.0 ~ Day 10

Cardio @ Gym:
Warmup: 5 min
2 min high + 2:15 min low x 3

Strength Training
Shoulder Squat - 12 reps x 3
Step-Ups Weighted - 12 reps x 3
Decline Pushup - 12 reps x 3
Dumbbell Burpees - 12 reps x 3
Bench Dips - Feet Up - 12 reps x 3
Get-Ups - Weighted - 12 reps x 3

Food Journal
8:30am
Smoothie (as per meal plan)

Snack 10:30am
Drank remaining half of smoothie

Lunch 1:00pm
Tuna Salad (as per meal plan)
1 apple

Snack 3:30pm
1 cup cucumber
1 cup carrots
1/2 grilled chicken breast

Dinner 6:30pm
2 cups green salad
1 cup cucumber
1 tomato
3 tbsp oil/lemon dressing
5oz grilled Halibut

4 cups Decaf green tea
3 16.9oz water

FLP 2.0 ~ Day 9

Cardio @ Gym:
Warmup: 5 min
2 min high + 2:30 min low x 3

Strength Training
Shoulder Squat - 11 reps x 3
Step-Ups Weighted - 11 reps x 3
Decline Pushup - 11 reps x 3
Dumbbell Burpees - 11 reps x 3
Bench Dips - Feet Up - 11 reps x 3
Get-Ups - Weighted - 11 reps x 3

Food Journal
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 8

Cardio @ Gym:
Warmup: 5 min
2 min high + 2:30 min low x 3

Strength Training
Shoulder Squat - 10 reps x 3
Step-Ups Weighted - 10 reps x 3
Decline Pushup - 10 reps x 3
Dumbbell Burpees - 10 reps x 3
Bench Dips - Feet Up - 10 reps x 3
Get-Ups - Weighted - 10 reps x 3

Food Journal
9am
Smoothie
1 cup unsweetened vanilla almond milk
1 cup frozen blueberries, strawberries, raspberries)
1 banana
1/2 cup of whole flake oats
4 tbsp of plain LF yogurt
1 tbsp flax seed oil
2 scoops vanilla protein powder

Snack 11am
Drank remaining half of smoothie

Lunch 1:30pm
Tuna Salad
1 can white flaked tuna canned in water
1 tbsp olive oil
1/4 cup chopped red and green pepper
1 chopped dill pickle
1/4 cup kidney beans on salad greens
1 apple

Snack 4pm
1 cup carrots,
1 cup celery
1/2 grilled chicken breast

Dinner 6:30pm
2 cups green salad
1 cup cucumbers
1 tomato
3 tbsp oil/lemon dressing
5oz grilled salmon

Snack 8:00pm
2oz of unsalted nuts

2 cups Decaf green tea
3 16.9oz water

FLP 2.0 ~ Day 7

Fun Cardio - 1hr+
Dogs won! Pictures difficult to take when wrangling two 70 - 100lb very-happy-to-be-outside dogs. To see what they look like check here: http://tinyurl.com/ydqan8b

We walked the neighborhood, then off to the local elementary school playground for some Frisbee throwing. We then walked back home - the neighborhood is all hills, so it was uphill back home. I have 2 crashed dogs @ my feet now :) - a good day for everybody.

Food Journal
Breakfast 10am
1/2 apple
1 cup oatmeal

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

Snack 1pm


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

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

Snack 4pm


1 apple - sliced

1 tbsp natural peanut butter

Dinner 6:30pm
2 cups steamed zucchini, summer squash
2 cups mixed greens w/lemon/oil dressing
1 grilled chicken breast

3 cup decaf green tea
3 16.9oz Water

Fun Cardio Day

The weather will be the deciding factor what we do later today for our hour of fun cardio. The dogs are voting for a walk. :)

FLP 2.0 ~ Day 6

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

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

Snack 11:30am


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

Lunch 1:30pm
2 cups mixed greens
1 cup chopped red peppers
1 grilled Turket breast, sliced
Dressing 1 tbsp olive oil + lemon juice
1 Pear

Snack 3:30pm


1 apple - sliced

1 tbsp natural peanut butter

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

3 cup decaf green tea
3 16.9oz Water

FLP 2.0 ~ Day 5

Cardio Training @ Gym
Warmup: 5 minutes on treadmill
2 min high, then 2:45 min low (running) x 2

Strength Training Circuit:
Prisoner Squat - 15 reps x 3
Bench Step-Ups - 15 reps x 3
Pushups (Floor) - 15 reps x 3
Burpees - 14 reps x 3
Bench Dips - 15 reps x 3
Get-Ups - 14 reps x 3

Food Journal - Slept In!!
Breakfast 11am
1/2 apple
1 cup oatmeal

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

Snack 1pm


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

Lunch 3:30pm
2 cups mixed greens
1 cup chopped green peppers
1 grilled Turket breast, sliced
Dressing 1 tbsp olive oil + lemon juice
1 Pear

Snack 5:30pm


1 apple - sliced

1 tbsp natural peanut butter

Dinner 8:30pm
1 cup asparagas
1 cup sliced green peppers
2 cups mixed greens w/lemon/oil dressing
4oz turkey breast

2 cups decaf green tea
3 16.9oz Water

FLP 2.0 ~ Day 4

Happy Thanksgiving (US)

SO attacked the day with a plan - hit the gym early in order to get it done and to adjust my attitude about facing all that food I'd be prepping the rest of the day. I just didn't have to think about it. The Fam didn't care what I ate, they were plenty distracted...

Here's what everyone else had..











Here's what I had:











Things worked out great - A good day!

Cardio Training @ Gym
Warmup: 5 minutes on treadmill
2 min high, then 2:45 min low (running) x 2

Strength Training Circuit:
Prisoner Squat - 15 reps x 3
Bench Step-Ups - 13 reps x 3
Pushups (Floor) - 15 reps x 3
Burpees - 13 reps x 3
Bench Dips - 15 reps x 3
Get-Ups - 13 reps x 3

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
1/2 cup frozen strawberries
Cinnamon

Lunch 1pm
1 cup sliced peppers
1/2 grilled chicken breast

Snack 3:30
1 apple - sliced

1 tbsp natural peanut butter

Thanksgiving Meal 6pm


1 cup steamed asparagas
1 small tomato sliced
2 cups mixed greens w/ lemon/oil dressing
4-5oz turkey breast

2 cups decaf green tea
3 16.9oz Water

FLP 2.0 ~ Day 3

Cardio Training @ Gym
Warmup: 5 minutes on treadmill
2 min high, then 2:45 min low (running) x2

Strength Training Circuit:
Prisoner Squat - 15 reps x 3
Bench Step-Ups - 12 reps x 3
Pushups (Floor) - 12 reps x 3
Burpees - 12 reps x 3
Bench Dips - 15 reps x 3
Get-Ups - 12 reps x 3

Food Journal
Breakfast 9:30am
1/2 apple
1 cup oatmeal

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

Snack 11:30am


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

Lunch 2:30pm
2 cups mixed greens
1 cup chopped green & yellow peppers
1 grilled chicken breast, sliced
Dressing 1 tbsp olive oil + lemon juice
1 apple

Snack 4:45pm


1 apple - sliced

1 tbsp natural peanut butter

Dinner 8:00pm
1 cup green beans
1 cup sliced green peppers
2 cups mixed greens w/lemon/oil dressing
1 grilled chicken breast

1 cup decaf green tea
3 16.9oz Water

FLP 2.0 ~ Day 2

Cardio Training @ Gym
Warmup: 5 minutes on treadmill
2 min high, then 3 min low (running)
2 min full incline, 3 min slight incline, mod speed

Strength Training Circuit:
Prisoner Squat - 11 reps x 3
Bench Step-Ups - 11 reps x 3
Pushups (Floor) - 11 reps x 3
Burpees - 11 reps x 3
Bench Dips - 11 reps x 3
Get-Ups - 11 reps x 3

Food Journal
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 strawberries
Cinnamon

Lunch 1pm
2cups mixed greens
1 cup sliced peppers
1 grilled chicken breast, sliced
Dressing 1 tbsp olive oil + lemon juice
1 pear

Snack 3pm


1 apple - sliced

1 tbsp natural peanut butter

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

3 cups decaf green tea
3 16.9oz Water