Fat Loss Project ~ the Finale

Workout @ Gym (on 10/27)
Cardio
5 minute Warmup - Treadmill
2:00 high + 3:00 low x 2

Circuit
Prisoner Squat 3 x 10 reps
Bench Step-Ups 3 x 10 reps
Pushups bench 3 x 10 reps
Burpees 3 x 10 reps
Bench Dips bent knee 3 x10 reps
Get-Ups 3 x 10 reps

Sent in all the before/afters pics and stats. This has been a great experience. Begin next phase to see what I can do with this improved attitude, new habits & commitments over the NEXT 6 weeks!

Fat Loss Project ~ Day 42

Fun Cardio Day
Went to the Kent Valley Ice Center - skated 1 hour
Discovered some unused muscles, mostly ankles & calves.
The getting consistently passed by a group of 8yr olds was NOT fun :)
But it was a good time!

Food Journal
Breakfast 9am
Oatmeal
w/1 tbsp almonds

Lunch 1pm
Grilled chicken breast
1 cup steamed broccoli
1 cup steamed zucchini & summer squash

Dinner 7:30pm
3 oz Grilled chicken
2 cups steamed zucchini & summer squash

2 16.9 oz Water
3 8oz Green Tea

Fat Loss Project ~ Day 41

Cardio on Treadmill @ 7:30am
5 minute warmup
2 x 3:00 high (run) then 2:00 low (fast walk)
1 x full incline of 15 3:00 then 2:00 on flat
2 x 3:00 high (run) then 2:00 low (fast walk)

Strength Training
Clean and Jerk 3 x 14 reps
Fast Get-Up 3 x 12 reps each arm (22 total)
Burpees, Pushup, Press 3 x 14 reps
Alternating Lunge & Torso Rotation 3 x 12 reps each direction (24 total)
Ball Pass 3 x 14 reps
3 Point Toe Tappers 3 x 14 reps
Chin-Down & Crunch 3 x 13 reps

Food Journal
Breakfast 8:45am @ home
2 eggs 2 egg white omelet
w/spinach
mushrooms

(Traveling)
Snack 11am
1 apple

Lunch 12:30pm
Smoothie (packed in cooler)

@ conference in Portland 1 - 6pm
Snack 3:30pm
Veggies from veggie deli sandwich @ venue
1/2 Sliced tomato
sliced green pepper
lettuce
1/2 sliced pickles
threw out the bread

Dinner 7:00pm @ restaurant
5 oz grilled chicken breast
2 cups green salad
w/tomato
oil & lemon dressing

Headed back to Seattle @ 8:30pm

1 8 oz green tea
3 16.9 oz water

Fat Loss Project ~ Day 40

Cardio on Treadmill
5 minute warmup
2 x 3:00 high (run) then 2:00 low (fast walk)
1 x full incline of 15 3:00 then 2:00 on flat
2 x 3:00 high (run) then 2:00 low (fast walk)

Strength Training
Clean and Jerk 3 x 14 reps
Fast Get-Up 3 x 11 reps each arm (22 total)
Burpees, Pushup, Press 2 x 14 reps. 1 x 10 reps
Alternating Lunge & Torso Rotation 3 x 11 reps each direction (22 total)
Ball Pass 3 x 14 reps
3 Point Toe Tappers 2 x 14 reps, 1 x 11 each leg
Chin-Down & Crunch 3 x 12 reps

Food Journal
Breakfast 9am
1 cup of cooked oatmeal
1 tbsp of sliced unsalted almonds
1 tbsp of ground flax seed

Snack 11am
1/2 cup LF plain yogurt
1/2 cup fresh blueberries

Lunch 1pm
2 cup of green salad
1 cup chopped tomatoes
1 grilled chicken breast
1 tbsp of olive oil + lemon juice
salt and pepper
1 pear

Snack 3:30pm
1 sliced apple
1 tbsp nat. peanut butter

Dinner 6:00pm
2 cups steamed broccoli
1 cup of green salad with lemon and oil dressing
1 chicken breast

2 8oz decaf green tea
3 16.9oz water

Fat Loss Project ~ Day 39

Cardio on Treadmill
5 minute warmup
2 x 3:00 high (run) then 2:00 low (fast walk)
1 x full incline of 15 3:00 then 2:00 on flat
2 x 3:00 high (run) then 2:00 low (fast walk)

Strength Training
Clean and Jerk 3 x 13 reps
Fast Get-Up 3 x 10 reps each arm (20 total)
Burpees, Pushup, Press 3 x 13 reps
Alternating Lunge & Torso Rotation 3 x 10 reps each direction (20 total)
Ball Pass 3 x 13+ reps
3 Point Toe Tappers 3 x 13 reps each leg
Chin-Down & Crunch 3 x 11 reps

Food Journal
Breakfast: 7:30am
Omelet:
1 eggs + 1 egg white
1 cup fresh spinach
1/2 cup diced bell peppers
3 mushrooms, sliced
1 diced green onion
1tbsp of olive oil

Snack 10am
Quick shake
1/2 apple

Lunch 1pm
Mexican Salad

Snack 2:30pm
1 cup green pepper slices

Dinner 8:00pm
Salmon Burger On Greens
Made 4 burgers - ate 1 1/2
tomato sliced
red & green pepper slices

1 20 green tea
2 8oz green tea
3 16.9oz water

Fat Loss Project ~ Day 38

Make Up for Tuesday's missed workout
Cardio on Treadmill
5 minute warmup
2 x 3:00 high (run) then 2:00 low (fast walk)
1 x full incline (15) then 2:00 flat
2 x 3:00 high (run) then 2:00 low (fast walk)

Strength Training
Clean and Jerk 3 x 12 reps
Get-Up (quickly) 3 x 9 reps each arm (18 total)
Burpees, Pushup, Press 3 x 12 reps, 1 x 10 reps
Alternating Lunge & Torso Rotation 3 x 9 reps each direction (18 total)
Ball Pass 3 x 12 reps
3 Point Toe Tappers 1 x 12 reps, 1 x 10 reps, 1 x 8 reps each leg
Chin-Down & Crunch 3 x 10 reps

Food Journal
Breakfast 10am
Smoothie (as per recipe)

Snack 12:30pm
Drank remaining half of smoothie

Lunch 2:30pm
Tuna Salad 1 can solid white tuna in water
1 tbsp olive oil
1/4 cup chopped red and green pepper
1 chopped dill pickle
1/4 cup black beans
bed of salad greens
1 pear

Snack 4:30pm
2 cups sliced carrots, celery
4 slices low fat turkey

Dinner 6:00pm
2 cups green salad with:
1 cup chopped eng. cucumber
1 tomato on salad
3 tbsp oil and lemon juice dressing
5oz of salmon

2 20oz decaf green tea
3 16.9oz water

Fat Loss Project ~ Day 37

Cardio & Strength Training
Best laid plans - work stepped in
Will make up tomorrow!
Did walk 30 mins outside - fast pace

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

Morning Snack 11:30am
Quick shake

Lunch 2pm
Simple Spinach Salad:
2 cups of fresh spinach
1 sliced hard boiled egg
1/2 sliced chicken breast
3 sliced mushrooms
3 tbsp of oil and lemon juice dressing

Snack 4:30pm
2 cups carrots & celery

Dinner 6:30pm
Stir-Fry
2 cups of: broccoli
mushrooms, bok choy, celery
1/2 cup chicken breast
chicken broth
1 tbsp of olive oil
1 cup of fresh spinach

3 16.9oz water
1 20oz decaf green tea w/stevia

Fat Loss Project ~ Day 36

Cardio
5 minute warmup
5 x 3:00 high - 2:00 low

Strength Training
Clean and Jerk = 3 x 10 reps
Fast Get-Up = 3 x 7 reps each arm (14)
Burpees, Pushup, Press = 3 x 10 reps
Alt. Lunge & Rotation w/weight = 7 reps each side (14 total x 3)
Ball Pass = 3 x 10 reps
3 Point Toe Tappers = 3 x 10 reps each leg
Chin-Down & Crunch = 3 x 8 reps

Food Journal
Breakfast 9am
1 cup of frozen berries -1/2 Cup Blueberries, 1/2 cup strawberries
1/2 cup plain yogurt
1 scoop vanilla protein powder
stevia
blended into a smoothie

Snack 11am
Ants on a log
3 stalks of celery
2 tbsp natural peanut butter
2 tbsp unsweet raisins

Lunch 1:30pm
2 cups fresh peppers & celery
1/4 cup hummus
1 apple

Snack 4:30pm
Lettuce Roll-Ups
low fat sliced turkey,
fresh peppers & celery
1 tbsp of hummus

Dinner 6:00pm
5oz salmon
bed of mixed greens
1 cup of fresh spinach, then sautéd
1 tbsp olive oil
2 tbsp lemon juice/dill
sea salt and pepper

Snack 8:30pm
Chai Smoothie
1 cup of chai tea - cooled
1/4 cup of almond milk
ice, vanilla & cinnamon
stevia

6 8oz decaf green tea
3 16.9oz water

Fat Loss Project ~ Day 35

Fun Cardio
1 hr walk w/dogs

Food Journal
Breakfast and/or lunch 2pm
Smoothie
1 cup of unsweetened vanilla almond milk
1 cup of frozen strawberries & blueberries
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 whey protein powder

Snack 4pm
Drank remaining half of smoothie

Dinner 7:30pm
2cups of green salad
1 cup of chopped cucumber
1 tomato
3 tbsp of oil and lemon juice dressing
5 oz salmon

6 8oz decaf green tea
3 16.9oz water

Fat Loss Project ~ Day 34

Cardio @ Gym
Friday's Makeup
5 minute warmup
5 x 2:45 high - 2:00 low

Food Journal
Breakfast 9am
1 1/2 Coach Rylan's hot cereal
stevia and cinnamon

Snack 11:30am
Quick shake

Lunch 2pm
Spinach Salad:
3 cups spinach
1 sliced hard boiled egg
1/2 sliced chicken breast
3 sliced mushrooms
2 tbsp of oil and lemon juice dressing

Snack 5pm
1-2 cups of fresh raw broccoli

Dinner 8:45pm
2 cups Mixed Greens Salad
oil & lemon juice dressing
1 cup clear chicken broth

2 8oz cups decaf green tea
1 16.9ox water

Fat Loss Project ~ Day 33

Cardio @ Gym
(Thursday's Makeup)
5 minute warmup
5 x 2:30 high - 2:00 low

Strength Training
Jackknife and Pushup 3 x 14 reps
Chin-Downs 3 x 12 reps
Lunge, Curl, Press 3x 20 reps total (10 each leg)
Toe Tappers 2 x 22 taps x 2, 1 rep 1x 20 taps
Squat, Curl, Press 3 x 14 reps
Front Dual Dumbbell Raise 3x 14 reps

Food Journal
Breakfast 8am
1 cup of cooked oats

Morning Snack 11am
1 cup of raspberries
2 oz of almonds

Lunch 1:30pm (out with client)
2 cups of salad greens
1 whole tomato
1 sliced carrot
1 tbsp of olive oil + lemon juice dressing
1 cup steamed green beans
1 4 oz grilled salmon

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

Dinner 7:00pm
2 cups of salad greens
1 whole tomato
1 sliced carrot
1 4 oz grilled chicken
1 tbsp of olive oil + lemon juice dressing

Evening Snack (optional) 8:30pm
2 cups of sliced raw veggies only
broccoli, peppers & carrots

Fat Loss Project ~ Day 32

Work out make up on FRIDAY

Food Journal
Breakfast 8:15am
1 apple
1/2 cup of cooked oats
Cinnamon and Stevia To Taste

Snack 10:30am
1/2 cup of low fat plain yogurt
1/2 cup of mixed frozen or fresh berries of your choice (mixed in)

Lunch 12:30pm
1 1/2 cups of green salad
1/2 cup carrots & peppers
3 - 4oz grilled chicken
1 tbsp of olive oil + lemon juice to taste
1/2 apple

Snack 3:30pm
1/2 apple
1 tbsp natural peanut butter

Dinner 8:45pm
1 cup of steamed brocolli
1 cups of green salad w/ lemon and oil dressing
3oz grilled salmon

3 20oz green teas
1 8oz reg tea
2 16.9oz waters

Fat Loss Project ~ Day 31

Cardio @ Home
5 minute warmup
5 x 2:30 high - 2:00 low
Walking/Walk-Run

Strength Training
Jackknife and Pushup 3 x 12 reps
Chin-Downs 3 x 10 reps
Lunge, Curl, Press 3 x 13 reps total (7 each leg)
Toe Tappers 3 x 15 taps each leg (30 in total)
Squat, Curl, Press 3 x 12 reps
Front Dual Dumbbell Raise 3 x 12 reps

Food Journal
Breakfast: 8:30am
Omelet made with:
1 egg + 1 egg white\
1 cup fresh spinach
1/4 cup bell peppers
2 sliced white mushrooms
1 diced green onion
1 apple

Snack 12pm
Quick shake

Lunch 1pm
Mexican Salad 1/2 portion

Snack 3:30pm
3/4 cup NF plain yogurt
1/2 cup raspberries

Dinner 7:30pm @ biz mtg
Buffet
1 - 1 1/2 cup steamed zucchini, red peppers & summer squash
Passed on pasta main dish, desserts, rolls. (this is getting easier to do!)

2 20 decaf green teas
2 16.9 oz water
4 8oz water

Fat Loss Project ~ Day 30

Cardio @ Home
5 minute warmup
5 x 2:30 high - 2:00 low
Walking/Walk-Run

Strength Training
Jackknife and Pushup 3 x 11 reps
Chin-Downs 3 x 11 reps (OMG!) these are getter better
Lunge, Curl, Press 3 x 13 reps total (7 each leg)
Toe Tappers 3 x 15 taps each leg (30 in total)
Squat, Curl, Press 3 x 11 reps
Front Dual Dumbbell Raise 3 x 11 reps

Food Journal
Breakfast 8:30am
half of smoothie

Morning Snack 10:30am
half of smoothie

Lunch 12:30pm
Tuna Salad
made this - ate half - rest in fridge
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 of garbanzos
on bed of salad greens
1/2 apple

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

Dinner 6:00pm
1.5 cups of green salad with:
1/2 cup of cucumber
1 tomato on salad
1.5 tbsp of oil and lemon juice dressing
1 3oz chicken breast

2 20oz decalf green tea
2 16.9oz water

Fat Loss Project ~ Day 29

Cardio @ Home
5 minute warmup
5 x 2:30 high - 2:00 low
Walking/Walk-Run

Strength Training
Jackknife and Pushup 3 x 10 reps
Chin-Downs 3 x 10 reps
Lunge, Curl, Press 3 x 12 reps total (6 each leg)
Toe Tappers 3 x 14 taps each leg (28 in total)
Squat, Curl, Press 3 x 10 reps
Front Dual Dumbbell Raise 3 x 10 reps

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

Morning Snack 11:30am
Quick shake

Yoga Class 12-1pm

Lunch 3:15pm
(lunch was late because I had to grill the chicken & hard boil the eggs!)
Simple Spinach Salad:
3 or more cups of fresh spinach
1 sliced hard boiled egg
1/2 sliced chicken breast
3-4 sliced mushrooms
2-3 tbsp of oil and lemon juice dressing

Afternoon Snack 4:30pm
1-2 cups carrots & celery

Dinner 7:00pm
Stir-Fry
2-3 cups of:
broccoli
mushrooms
bok choy
celery
3/4 cup chicken breast
chicken broth
1 tbsp of olive oil
1 cup of fresh spinach

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

Fat Loss Project ~ Day 28

Fun Cardio
1 1/2 hr drag.....I mean walk w/dogs
Beautiful, sunny, crisp fall day in the Puget Sound
Walked to open pasture near home, then hiked all over it
The camera I took with us ended up having dead batteries.
Here's where we went:
Took this one after we got back home:


Food Journal
Breakfast 9:30am
Omelet made with:
2 whole eggs + 2 egg whites

Lunch 1:30pm
Mexican Salad w/ grilled salmon

Did walk 1 1/2 hours

Dinner 6:00pm
Out for dinner for hubby's birthday
Duke's Chowder House

Spinach salad
1/2 cup diced tomatoes
roughly 1 tbsp sliced almonds
1 cup fresh spinach
oil & vinegar dressing
Grilled Salmon 4-5oz
3 grilled shrimp
2 bites halibut
5-6 spears of steamed asparagus

3 16.9oz water
3 8oz green tea

Fat Loss Project ~ Day 27

Cardio @ Gym
5 Minute Warmup treadmill
4 x 2:30 high - 2:00 low
(increased incline/level incline walking)

Strength Training
Jackknife - 14 x 3
Single Arm Band PD - 14 x 3
Alt. Lunges w/curl - 20 x 3 - 10 per leg
Pushups - 14 x 3
Dumbbell BP w/ball - 14 x 3
Squat, Curl, Press - 14 x 3
Band Rotations on Ball - 14 x 3

Food Journal
Breakfast 9am
Smoothie

Morning Snack 11am
Drank remaining half of smoothie

Lunch 1:00pm
Tuna Salad
1 can 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 apple

Afternoon Snack 4:30pm
1-2 cups of sliced bell peppers
1/2 cup cottage cheese

Dinner 8:00pm
Dinner @ friends' home
1/2 cup of green salad
1/2 tomato on salad
1 tbsp of oil & vinegar dressing
1 serving 5-6 oz of pork lion (Broiled)
1 cup steamed carrots w/dill
1 cup green beans

3 16.9 oz waters
3 8 oz decaf green tea

Fat Loss Project ~ Day 26

Cardio -
Missed workout because of all day conference
Will do workout Saturday AM and post

Food Journal
Breakfast 8:30am
2 Eggs scrambled
1 cup oatmeal
stevia and cinnamon

Snack 10:30am
1 cup of fresh raspberries
2 oz of almonds

Lunch 1:30pm
1 sliced carrot
1 6 oz grilled chicken sliced

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

Dinner 8pm
3 cups of salad greens
1 whole tomato
1 sliced carrot
1 5 oz grilled chicken breast
1 tbsp of olive oil + lemon juice

3 16.9 oz water
1 20 oz decaf green tea w/stevia

Fat Loss Project ~ Day 25

Cardio @ Home
5 Minute Warmup
4 x 2:30 high - 2:00 low
(walk-run/walking)

Strength Training
Jackknife - 13 x 3
Single Arm Band PD - 13 x 3
Alt. Lunges w/ curl - 18 x 3 -9 per leg
Pushups - 13 x 3
Dumbbell BP w/ball - 13 x 3
Squat, Curl, Press - 13x 3
Band Rotations on Ball - 13x 3

Breakfast 8am
1 apple - chopped and mixed in
1 cup oatmeal
1 tbsp almonds
1 tbsp of ground flax seed
Cinnamon and Stevia

Snack 11:30am
1/2 cup of low fat plain yogurt
1/2 cup of fresh strawberries

Lunch 1:30pm
2cups of green salad
1 cup of fresh sliced peppers. tomatoes
1 grilled chicken breast
tbsp of olive oil + lemon juice
salt and pepper

Snack 4pm
1 apple
1 tbsp of natural peanut butter

Dinner 6:15pm
2 cups of steamed broccoli
2 cups of green salad served with lemon and oil dressing
1 grilled chicken breast

2 16.9oz water
3 8oz decaf green tea

Fat Loss Project ~ Day 24

Cardio - @ home
walking the neighborhood
5 Minute Warm-up
4 x 2:15 high - 2:00 low

Strength Training
Jackknife 12 reps x 2, 10 reps
Single Arm Band PD 13 reps
Chin Downs 10 reps, 8 reps
Alternating Lunges with Curl 16 reps x 3 - 8 per leg x 3
Pushups 12 reps x 3
Dumbbell BP on ball 12 reps x 3
Squat, Curl, Press 12 reps x 3
Band Rotations on ball 12 reps each side x 3

Food Journal
Breakfast: 8:30 am
Omelet:
2 whole eggs + 2 egg whites
1.5 cups fresh spinach
1/2 cup diced bell peppers
3 mushrooms, sliced
1 diced green onion
1tbsp of olive oil

Snack 12pm
Quick shake
1/2 apple

Lunch 1:15pm
Mexican Salad
1/2 red onion diced
1/2 green pepper diced
chopped radishes
parsley & cilantro
3 med tomatoes diced
1/2 english cucumber diced
salt and pepper
(portion cut in half)
added in chopped grilled chicken breast

Snack 3:30pm
1 cup green pepper slices

Dinner 8:00pm
Salmon Burger On Greens
1 tin wild salmon
1 egg and 1 tbsp of olive oil
1/4 cup of chopped red bell pepper
2 diced green onions
salt and pepper
2-3 cups of mixed greens
tomato sliced
red & green pepper slices

4 8oz decaf green tea
2 16.9 oz water

Fat Loss Project ~ Day 23

Cardio - @ home
walking the neighborhood
5 Minute Warm-up
4 x 2:15 high - 2:00 low

Strength Training
Jackknife 11 reps x 3
Single Arm Band PD 12 reps x 2
Chin Downs 10 reps
Alternating Lunges with Curl 14 reps x 3 - 7 per leg x 3
Pushups 11 reps x 3
Dumbbell BP on ball 11 reps x 3
Squat, Curl, Press 11 reps x 3
Band Rotations on ball 11 reps each side x 3

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

Snack 11am
Drank remaining smoothie

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

Snack 4pm
1-2 cups of sliced carrots, celery
1/2 grilled chicken

Dinner 7:15pm
2-3 cups of green salad with:
1 cup of chopped veggies of your choice on salad
1 tomato on salad
3 tbsp of oil and lemon juice dressing
1 serving grilled salmon

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

2 8oz decaf green tea
2 16.9 oz water

Fat Loss Project ~ Day 22

Cardio
5 Minute Warmup
Treadmill - 2:15 high - 2:00 low x4

Strength Training
Jackknife 10 reps x 3
Single Arm Band Pull Downs 10 reps x 2, + 8 reps
Alternating Lunges w/Curl 12 reps per leg x 3
Pushups 10 reps x 3
Dumbbell BP on ball 10 reps x 3
Squat, Curl, Press 10 reps x 3
Band Rotations on Ball 10 reps L/R x 3

Food Journal
Breakfast 8:30am
2 Eggs scrambled
1 cup of cooked old fashioned oats
stevia and cinnamon

Snack 10:30am
1 cup of fresh raspberries
2 oz of almonds

Lunch 12:30pm
3 cups of salad greens
1 whole tomato
1 sliced carrot
1 6 oz grilled chicken sliced
1 tbsp of olive oil + lemon juice

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

Dinner 7:30pm
3 cups of salad greens
1 whole tomato
1 sliced carrot
1 5 oz grilled chicken breast
1 tbsp of olive oil + lemon juice

2 16.9 oz water
1 20 oz decaf green tea w/stevia

Fat Loss Project ~ Day 21

On the road...
Breakfast - 8am
2-3 scrambled eggs
1 cup mixed fruit - cantaloupe, strawberries, blueberries

Lunch 12pm
Grilled Chicken
2-3 cups steamed veggies - broccoli, carrots, mushrooms, cabbage

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

Dinner 7:30pm
5 - 6 oz grilled chicken
2 cups romaine lettuce
1 tbsp oil
lemon

3 8oz green tea
3 16.9 oz water

Fat Loss Project ~ Day 20

On the road...
Breakfast - 8am
1 cup oatmeal
1 cup mixed fruit - cantaloupe, strawberries, blueberries
2 tbsp pecans
stevia & cinnamon

Snack - 11am
1 apple

Lunch 1:30pm
4 oz salmon
1.5 cup strawberries

Snack 4:30pm
1 apple

Dinner 6:30pm
5 - 6 oz grilled chicken
2 cups steamed vegetables - broccoli, carrots

9pm
1 cup mixed fruit - strawberries, cantaloupe, pineapple

2 8oz green tea
1 12 oz coffee
3 16.9 oz water

Fat Loss Project ~ Day 19

Still out on the road....
@ 10am
Cardio - Fitness room in hotel
Warmup: 5 minutes treadmill
2 min high intensity
2 min low intensity x3

Strength Training
1) Get-Ups Weighted - 10 reps x 2, 10 reps not weighted
2) Pushups - floor - 14 reps x 3
3) Burpees W/ Jump - 12 reps x 1, 10 reps x 2
4) Walking Lunges Weighted - 14 x 3
5) Standing Band Rotations - 15 each direction x 3
6) Band Pull-Downs - 15 reps x 3

Food Journal
Breakfast: 11am
Egg Omelet w/spinach, onion, green peppers, mushrooms & tomato
2 cups fresh fruit mix - strawberries, blueberries, cantaloupe, honeydew melon.

Additional cardio: 2 mile walk on beach where we found this guy sunning himself:













That was pretty cool!

Snack 2:30pm
1 apple
1 tbsp natural peanut butter

6pm
Dinner
4oz Salmon grilled
2 cups grilled veggies, cauliflower, carrots, zucchini, broccoli

2 16.9 oz water
2 8oz water
1 20 green tea
4 8oz green tea

Fat Loss Project ~ Day 18

Out on the road....
@ 10am
Cardio - Fitness room in hotel
Warmup: 5 minutes treadmill
2 min high intensity
2 min low intensity x3

Strength Training
1) Get-Ups Weighted - 10 reps x 3
2) Pushups - floor - 13 reps x 3
3) Burpees W/ Jump - 12 reps x 3
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: 10:30am
Smoothie

Snack -1pm
1.2 - 2 cups raw carrots

Lunch 2:30pm
Smoked salmon (3oz)
1 apple

additional cardio 5:30pm
1 mi walk on beach

Dinner 7:30pm
Grilled halibut
1 cup - 1 1/2 cup green lettuce salad w/cucumbers, carrots, 5 cherry tomatoes
oil & lemon dressing
1.5 cup steamed zucchini

32 oz decaf green tea
3 16.9oz waters