Fat Loss Project ~ Day 17

Another day on the road....
Make-up WO for 9/29
@ 10am
Cardio - workout room in hotel
Could not get treadmill to work, I assumed it was broken - so I used the eliptical
Warmup: 5 minutes
2 min high intensity
2 min low intensity x4
Then a sweet girl came into the WO room, got on the treadmill and went 'boop, beep, boop' on the controls and took off running - I had a 'Wow, I'm a dork' moment to myself. :)

Strength Training
1) Get-Ups Weighted - 10 reps x 2, then 10 reps not weighted
2) Pushups - floor - 13 reps x 3
3) Burpees W/ Jump - 12 reps x 2, then 10 reps
4) Walking Lunges Weighted - 13 total lunges x 3
5) Standing Band Rotations - 13 each direction x 3
6) Band Pull-Downs - 13 reps x 3

Food Journal
Breakfast: 11am
smoothie

Lunch 12:30pm
Chicken breast
1 cup cucumber
1 cup steamed vegtables (mushrooms, celery, green peppers, carrots)

Snack 5:30pm
Sliced Peppers (green, yellow, red)
1 sm chicken breast

Today's Workout
7pm
Cardio - workout room in hotel. Not all hotel fitness centers are created equal - this was a large closet w/ enough room for a treadmill, stationary bike & a fan. Cool.
Warmup: 5 minutes
2 min high intensity
2 min low intensity x3

Strength Training
1) Get-Ups Weighted - 12 reps x 2, then 6 reps not weighted
2) Pushups - floor - 13 reps x 3
3) Burpees W/ Jump - 12 reps x 2, then 8 reps
4) Walking Lunges Weighted - 12 total lunges x 3
5) Standing Band Rotations - 14 each direction x 3
6) Band Pull-Downs - 14 reps x 3

Dinner 8:30pm
Salmon
1 cup Grilled veggies (Yellow Squash, zucchini, mushrooms)
1 cup green salad

2 8oz cups decaf green tea
3.5 16.9oz waters

Fat Loss Project ~ Day 16

Missed workout due to travel -

Looks like another 2-fer tomorrow!

Food Journal

9am

1 tbsp sliced almonds

1 tbsp dried cranberries

1 cup of oatmeal

2pm

1 apple

1 tbsp natural peanut butter

4pm

1 chicken breast

1-2 cups sliced peppers

6:30pm (out to dinner)

6-7 oz grilled salmon

1 cup green beans

1-1 1/2 cup sauteed mushrooms

2 16.9oz water

2 8oz glasses water

1 20 oz decaf green tea

Fat Loss Project ~ Day 15

Cardio
Warmup: 5 minutes
2 min high intensity
2 min low intensity x4

Strength Training
1) Get-Ups Weighted - 12 reps x 2, then 8 reps
2) Pushups - floor - 13 reps x 3
3) Burpees W/ Jump - 10 reps x 2, then 9 reps
4) Walking Lunges Weighted - 12 total lunges x 3
5) Standing Band Rotations - 10 each direction x 3
6) Band Pull-Downs - 10 reps x 3

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

Snack 10:30am
Quick shake (as per menu)

Lunch 12:30pm
Mexican Salad (as per menu)

Snack 3:30pm
Apple w/ nat peanut butter

Dinner 6:00pm
Salmon Burger On Greens (as per menu)

3 8oz cups decaf green tea
2 16.9oz waters

Fat Loss Project ~ Day 14

Fun Cardio:
Last Day of State Fair in Puyallup (went after lunch @ home)
We walked ALL over the place & I watched hubby eat fun things! :)

We also ran into these guys:

May the force be with you!

Food Journal
Breakfast 11am
Smoothie

Lunch
2pm Tuna Salad:
1 can of white flaked tuna canned in water
1 tbsp of olive oil
1/4 cup chopped red and green pepper
1 chopped dill pickle
1/4 cup kidney beans bed of salad greens

5pm
Snack
Drank remaining half of smoothie

9pm
Dinner
6 - 8 oz steamed zucchini
Grilled Chicken breast

2 16.9oz water
2 8oz decaf green tea

Fat Loss Project ~ Day 13

Since I was interrupted during my workout yesterday - I did a full one today to make up.
Cardio
Warmup: treadmill - 5 minutes to break a sweat
3 sets of
2 minutes high intensity - running 4.5 speed
2 minutes and 15 seconds low intensity fast walking 3.0 speed
x 3 - HR AVG 147

Strength Training
Shoulder Squats weighted w/2 5# dumbells 3 x 14 reps
Step-Ups weighted w/2 5# dumbells 3 x 15 reps
Decline Pushups 1 x 14 reps, 2 x 15 reps - not declined
Dumbbell Burpees 1 x 8 reps weighted, 2 x 13 reps not weighted
Bench Dips - 3 x 15 reps (feet on ground)
Get-Ups - 1 x Weighted 10 reps, 2 x 12 reps- not weighted

Food Journal
9am
1 tbsp sliced almonds
Stevia & cinnamon
1 cup of oatmeal

12:45am
1/2 cup NF yougurt
1/2 cup of strawberries

At BBQ
4pm
1 grilled hamburger patty
4 - 5 oz watermelon
skipped all the mayo based potato salads!

7:30pm
4 boiled shrimp
3 - 4 oz chicken

2 16.9oz water
2 8oz glasses water
1 20 oz decaf green tea

Fat Loss Project ~ Day 12

Cardio
Warmup: walking outside - 5 minutes
2 minutes high intensity as fast AS I could walk
then 2 minutes and 15 seconds low intensity x 3

Strength Training
Shoulder Squat Weighted 3 x 13 reps
Step-Ups Weighted 3 x 13 reps
Decline Pushup 1 x 10 reps

- Workout Interrupted -

Breakfast 8am
Smoothie made with the following:
1 cup of unsweetened vanilla almond milk
1 cup of frozen berries
1 banana
1/2 cup of whole flake oats
4 tbsp of plain low fat yogurt
1 tbsp of flax seed oil
2 scoops of vanilla protein powder

11:30am
Drank remaining half of smoothie

Lunch 2pm
Tuna Salad:
1 can of white flaked tuna canned in water
1 tbsp of olive oil
1/4 cup chopped red and green pepper
1 chopped dill pickle
1/4 cup kidney beans
bed of salad greens

Afternoon Snack 3:30pm
1-2 cups sliced peppers
1/2 cup cottage cheese

Dinner 8:30pm (Out to dinner)
2 cups spinach salad with tbsp of sliced almonds. chopped egg (picked out yolks) & 1 tbsp vinegar & oil
6 - 8 oz steamed asparagus with tomatoes (about 2 tbsp)
6 oz grilled salmon
(Passed on all the bread & other temptations of being out to dinner!!!
Was hard to do but very pleased I did!)

2 16.9oz water
2 8oz decaf green tea
3 8 oz water

fat Loss Project ~ Day 11

Cardio
Warmup: treadmill - 5 minutes
3 sets of
2 minutes high intensity (10 incline @ 3.4)
then 2 minutes and 15 seconds low intensity (1.0 incline @ 2.7)

Strength Training
Shoulder Squat Weighted 3 x 13 reps
Step-Ups Weighted 3 x 13 reps
Decline Pushup 1 x 13 reps, 1 x 8 reps, 1 x 13 rep (on the wall)
Dumbbell Burpees 1 x 13 reps, 1 x 10 reps, 1 x 13 reps (no weight)
Bench Dips - Feet Up chair 8 reps, 2 x 13 reps (feet on ground)
Get-Ups - 1 x weighted 13 reps, 1 x 8 reps (no weight), 1 x 11 reps (no weight)

Food Journal
8:30am
2 slices cantaloupe
1 slice pineapple
1 cup of oatmeal

@ all day business workshop
10:45am
1/2 cup of strawberries

12pm
1 1/2 cups mixed greens
1/2 tomato
6-8 grilled asparagus spears
1 grilled chicken breast

4:30pm
1 apple

8:30pm
1 cup grilled asparagus spears
2 cups of grilled zucchini/yellow squash
1 serving (6-8oz) grilled halibut

1 16.9oz water
4 8oz glasses water
1 20 oz decaf green tea

Fat Loss Project ~ Day 10

Cardio
Warmup: treadmill - 5 minutes to break a sweat
3 sets of
2 minutes high intensity (12 incline @ 3.0)
then 2 minutes and 15 seconds low intensity (1.5 incline @ 2.3)

Strength Training
Shoulder Squat 3 x 12 reps
Step-Ups Weighted 3 x 12 reps
Decline Pushup 1 x 12 reps, 2 x 12 reps (on the wall)
Dumbbell Burpees 2 x 12 reps. 1 x 8 reps
Bench Dips - Feet Up chair 6 reps, 2 x 12 reps (feet on ground)
Get-Ups - 1 x Weighted 12 reps, 2 x 8 reps (no weight)

Food Journal
Breakfast 9am
Smoothie made with the following:
1 cup of unsweetened vanilla almond milk
1 cup of frozen berries
1 banana
1/2 cup of whole flake oats
4 tbsp of plain low fat yogurt
1 tbsp of flax seed oil
2 scoops of vanilla protein powder

12pm
Drank remaining half of smoothie

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

Afternoon Snack 3:30pm
1-2 cups steamed broccoli
1/2 cup cottage cheese

Dinner 7pm
2 cups spinach
1 broiled halibut

2 16.9oz water
2 8oz decaf green tea

Fat Loss Project ~ Day 9

Cardio - outside walk
Warmup: 7 minutes to break a sweat
then 2 minutes fast - 2 minutes slower
repeated twice - total walk time 17 mis

Strength Training
Shoulder Squat 3 sets - 11 reps
Step-Ups Weighted 2 sets - 11 reps, 1 set 8 reps
Decline Pushup 3 sets - 11 reps
Dumbbell Burpees 1 set - 11 reps, 2 sets 7 reps,
Bench Dips - Feet Up 3 sets - 11 reps
Get-Ups - Weighted 1 set - 11 reps, 2 sets 8 reps

Lesson learned - don't miss a workout no matter what!
2-a-day's vs. staying on track! Will sleep good tonight!

Food Journal
8am
2 slices cantaloupe
1 cup of oatmeal

11am
1/2 cup of low fat plain yogurt
1/2 cup of strawberries & blueberries

1pm
2-3 cups mixed greens
1 cup sliced peppers
1 grilled chicken breast
1 tbsp of olive oil + lemon juice
1 slice melon (6 oz)

3:30pm
1 apple
1 tbsp natural peanut butter

will eat @ 6:00pm (packed in cooler - off to evening event)
2 cups of steamed brocolli
2 cups of sliced peppers (green, yellow & red)
1 serving grilled chicken

2 16.9oz water
1 20 oz decaf green tea

Fat loss Project ~ Day 8.1

Make-Up Work Out @ Home

Cardio - outside walk
Warmup: 5 minutes to break a sweat
then 2 minutes fast - 2 minutes slower
repeated twice - total walk time 15 mis

Strength Training
Shoulder Squat 3 sets - 10 reps
Step-Ups Weighted 2 sets - 10 reps, 1 set 8 reps
Decline Pushup 3 sets - 10 reps
Dumbbell Burpees 1 sets - 8 reps, 1 set 7 reps, 1 set 8 reps
Bench Dips - Feet Up 3 sets - 10 reps
Get-Ups - Weighted 1 sets - 8 reps, 2 sets 7 reps

Fat Loss Project ~ Day 8

Cardio
Did 1 hr yoga class 12 -1pm
missed workout (see posted comments)

Food Journal
Breakfast 8:30am
Smoothie made with the following:
1 cup of unsweetened vanilla almond milk
1 cup of frozen berries
1 banana
1/2 cup of whole flake oats
4 tbsp of plain low fat yogurt
1 tbsp of flax seed oil
2 scoops of vanilla protein powder

11am
Drank remaining half of smoothie

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

Afternoon Snack 3:30pm
1-2 cups green, red & yellow pepper slices
1/2 cup cottage cheese

Dinner 6:30pm
1-2 cups green, red & yellow pepper slices
1 chicken breast

Evening Snack
8:00pm
2oz of unsalted nuts
1 cup of fresh sliced veggies

Fat Loss Project ~ Day 7

Fun Workout
climbed ramps and staircases of Seattle's Pike Market (2hrs)
Prepping for this next week ~ fresh fish & produce!

Food Journal
9:30am
l apple - some chopped into oatmeal - the rest sliced.
1 cup cooked oatmeal w/ 1 tbsp sliced almonds
1 tbsp ground flax seed
Stevia & cinnamon

2p
Grilled/Blackened Salmon (5oz)
over bed of Romaine
Lemon
@ the Athenian in PP Market - celebrating 100 years!

5pm
1/2 cup NF cottage cheese
1 pear

7:30pm
grilled salmon
1 cup steamed asparagus

9:30p
Almonds

3 16.9 oz waters
3 8oz water
3 8oz decaf green tea

Fat Loss Project ~ Day 6

Rest Day
Walked the dog
Grocery shopped for the next week

Food Journal
Slept In (yeah!)
9:30am
l apple - some chopped into oatmeal - the rest sliced.
1 cup cooked oatmeal w/ 1 tbsp sliced almonds
1 tbsp ground flax seed
Stevia & cinnamon

12p
1 pear
1/2 cup FF cottage cheese

3pm
1 chicken breast
2 cups steamed vegetables - spinach

5:30pm
sliced apple w/ 1 tbsp natural peanut butter

7pm (planned & packed since posting this before 7p)
1 broiled chicken breast
1/2 cup spinach
1 cup cucumber
1 tbsp oil & lemon juice dressing

3 16.9 oz waters
1 8oz decaf green tea

Fat Loss Project ~ Day 5

Work Out @ Gym
Cardio - Walking on Treadmill
5 Mins fast - 5 Mins moderate

Prisoner Squats - 3 sets - 15 reps
Bench Step Ups - 3 sets -3 sets 15 reps
Pushups - 1 sets- (bench) 12 Reps, 2 sets Wall 15 Reps
Burpess - 2 sets - 13 reps
Bench Dips - 3 sets 15 reps
Get Ups - 3 sets - 12 reps
5 mins on treadmill cool down

Food Journal
7am
1 cup cantaloupe
8 oz scrambled eggs (portion size of palm of my hand)
(*See posted comment for explanation)

10:00a
1/2 cup plain LF yogurt
1/2 cup blueberries & strawberries

12:30pm
1 chicken breast
1 cup sliced cucumber drizzled w/1 tbsp oil & lemon juice dressing

4:30pm
sliced apple w/ 1 tbsp natural peanut butter

8:45pm
1 broiled chicken breast
2 cups steamed broccoli

2 litres water
1 8oz decaf green tea

Fat Loss Project ~ Day 4

Work Out @ home
Cardio - Walking 15 mins
5 minutes faster - 5 minutes moderate - 5 minutes faster
Walk back to cool down - 7 minutes

Prisoner Squats - 3 sets - 13 reps
Bench Step Ups - 3 sets - 2 sets 13 reps, 1 set 10 reps
Wall Pushups - 3 sets - 17 reps
Burpess - 2.5 sets - 1 set 13 reps, 1 set 10 reps, 1 set 5 reps
Bench Dips - 3 sets - 2 sets 15 reps, 1 set 10 reps
Get Ups - 3 sets - 2 sets 13 reps, 1 set 9 reps

Food Journal
7 am - apple
8:00 - 1 cup cooked oatmeal w/ slivered almonds

11:00a - 1/2 cup plain LF yogurt
1/2 cup blueberries & strawberries

2pm - 1 chicken breast
2 cups steamed vegetables - Carrots, brocoli, cabbage

4:30pm - sliced apple w/ 1 tbsp natural peanut butter

8:45pm 1 broiled chicken breast
2 cups mixed green salad
1 tbsp oil & lemon juice dressing

1.5 ltrs water
1 20oz decaf green tea

Fat Loss Project - Day 3

Work Out
Cardio - Walking
5 minutes faster - 7 minutes moderate

Prisoner Squats - 3 sets - 12 reps
Bench Step Ups - 3 sets - 2 sets 15 reps, 1 set 12 reps
Wall Pushups - 3 sets - 15 reps
Burpess - 2 sets - 1 set 12 reps, 1 set 10 reps
Bench Dips - 3 sets - 2 sets 13 reps, 1 set 12 reps
Get Ups - 3 sets - 2 sets 12 reps, 1 set 10 reps

Food Journal
9 am - apple
9:45 - 1 cup cooked oatmeal w/ slivered almonds

12:30 - 1/2 cup plain LF yogurt
1/2 cup blueberries & strawberries

2pm - 1 chicken breast
2 cups cooked vegetables (summer squash & zucchini)

4pm - sliced apple w/ 1 tbsp natural peanut butter

8pm 4oz broiled lean beef
2 cups mixed green salad with 1 cup chopped cucumber
1 cup green beans
1 tbsp oil & lemon juice dressing

2 ltrs water
2 20oz decaf green tea

Fat Loss Project ~ Day 2

Workout @ Home (4pm)
Cardio
5 minute Warmup - Walk outside
2 minutes fast + 3 minutes not as fast

Circuit
Prisoner Squat 3 sets, 11 reps
Bench Step-Ups 3 sets, 11 reps
Pushups wall 3 sets, 11 reps
Burpees 2 sets, 11 reps (argh!)
Bench Dips bent knee 3 sets, 11 reps
Get-Ups 3 sets, 11 reps


Food Journal

Breakfast 7am
1 apple
1 cup of cooked oatmeal
 (Snoqualimie Falls Old Fashioned)
1 tbsp of sliced unsalted almonds
1 tbsp of ground flax seed
Cinnamon and Stevia

AM Snack: 9:30am


1/2 cup of low fat plain
1/2 cup of fresh blueberries & strawberries

Lunch 2pm
1 grilled chicken breast, sliced
2 cups summer squash & zucchini

PM Snack 4:30pm


1 apple
1 tbsp of NATURAL peanut butter

Dinner 6 - 6:30pm
2 cups of green beans - eaten @ home @ 6
2 cups of green salad served with lemon and oil dressing - eaten @ home @ 6
1 serving of grilled chicken - eaten in car on way to meeting

Water 2 liters (2 16.9oz bottles)
Decaf herbal tea ( 2 Cups)

Food and work out went OK today, but this withdrawl headache is NOT fun.

Fat Loss Project ~ Day 1.5

More later when I post everything - but must say that kicking caffeine is a real pain in the head!

Fat Loss Project ~ Day 1

Workout @ Gym
Cardio
5 minute Warmup - Treadmill
2 minutes high intensity + 3 minutes low intensity - HR 150

Circuit
Prisoner Squat 3 sets, 10 reps
Bench Step-Ups 3 sets, 10 reps
Pushups wall 3 sets, 10 reps
Burpees 3 sets, 10 reps
Oh, these were most likely not pretty to watch!
Bench Dips bent knee 3 sets, 10 reps
Get-Ups 3 sets, 10 reps
Another not pretty visual - but I got it done.

Food Journal

Breakfast 9am
1 apple
1 cup of cooked oatmeal
 (Snoqualimie Falls Old Fashioned)
1 tbsp of sliced unsalted almonds
1 tbsp of ground flax seed
Cinnamon and Stevia

AM Snack: 11:30am


1/2 cup of low fat plain
1/2 cup of fresh raspberries

Lunch 2pm
2-3 cups of green salad

1 cup of fresh sliced carrots
1 grilled chicken breast, sliced
Dressing 1 tbsp olive oil + lemon juice
1 peach

PM Snack 4:45pm


1 apple or pear sliced

1 tbsp of NATURAL almond or peanut butter (spread on the fruit slices)


Dinner 7:00pm
2 cups of mix of yellow summer squash & zucchini
2 cups of green salad served with lemon and oil dressing
1 serving of grilled chicken

Good Day - these changes will be good - one day at a time.

Sept. 14th - it is a great day!

Looking forward to the start of the next 6 weeks - ready for it! Guinea pigs with a passion to make some changes!