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
Thursday, December 31, 2009
Wednesday, December 30, 2009
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
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
Tuesday, December 29, 2009
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
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
Monday, December 28, 2009
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.
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.
Sunday, December 27, 2009
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
Saturday, December 26, 2009
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
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
Friday, December 25, 2009
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
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.
Thursday, December 24, 2009
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
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
Wednesday, December 23, 2009
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
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
Tuesday, December 22, 2009
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
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
Monday, December 21, 2009
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
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
Sunday, December 20, 2009
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
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
Saturday, December 19, 2009
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
Friday, December 18, 2009
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
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
Thursday, December 17, 2009
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
Wednesday, December 16, 2009
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
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
Labels:
Fat Loss Project,
Fort Worth Stock Yards,
Texas,
Travel
Tuesday, December 15, 2009
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
Monday, December 14, 2009
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
@ 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
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
Labels:
Fat Loss Project,
Gaylord Texan,
Go Sleeveless,
LA Fitness,
Texas,
The Grinch
Sunday, December 13, 2009
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
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
Labels:
Fat Loss Project,
Go Sleeveless,
LA Fitness,
Texas
Saturday, December 12, 2009
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
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
Friday, December 11, 2009
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
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
Thursday, December 10, 2009
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
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
Wednesday, December 9, 2009
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
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
Tuesday, December 8, 2009
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
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
Monday, December 7, 2009
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
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
Sunday, December 6, 2009
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
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
Saturday, December 5, 2009
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
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
Friday, December 4, 2009
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
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!
Thursday, December 3, 2009
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
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
Wednesday, December 2, 2009
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
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
Tuesday, December 1, 2009
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
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
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