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