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