The Joy of Making Changes

FLP 2.0 Wrap up

2010-01-06T20:09:00.000-08:00

Sent off my pictures and stats to Coach Rylan with the end of FLP 2.0 wrapped up - now headed out to my local bookstore to find his new book, "Totally Toned Arms", otherwise will order it online.

By doing the FLP over the holidays - I feel I have set myself up for a continued successful run of getting my health in line with my goals for the new year. I am glad to not just be starting to get started as I have in the past. Hoping EVERYONE's 2010 is the best yet!

FLP 2.0 ~ Day 43

2010-01-04T23:45:00.000-08:00

Workout on Monday 1/4
Cardio @ Gym
Warmup: 5 minutes, then 7 MORE mins to break a sweat :)
2 min high, then 3 min low x 2

Strength Training:
Prisoner Squat - 10 reps x 3
Bench Step-Ups - 10 reps x 3
Pushups - 10 reps x 3
Burpees - 10 reps x 3
Bench Dips - 10 reps x 3
Get-Ups - 10 reps x 3
Note** Last workout at this gym - left directly & changed to a better facility 1 block away.

Food Journal
This has become my go-to menu - this day's menu is so simple & effective - Thanks Coach!
Breakfast 8:30am
1/2 apple
1 cup oatmeal 
1 tbsp sliced unsalted almonds
1 tbsp ground flax seed
Cinnamon and Stevia

Snack 10:30am  
1/2 cup LF plain yogurt
1/2 cup frozen blueberries
Cinnamon

Lunch 1pm
2 cups mixed greens w/lemon/oil dressing
1 cup green beans
1 grilled chicken breast
1 apple

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

Dinner 6:30pm
2 cups steamed broccoli
2 cups mixed greens w/lemon/oil dressing
1 grilled chicken breast

2 cups decaf green tea
3 16.9oz Water

FLP 2.0 ~ Day 42

2010-01-03T23:00:00.000-08:00

Fun Cardio
Did not happen today :( My hubby & I planned to go to the pass to go skiing for the afternoon, but instead we took one of my sons to an Urgent Care facility. He has had a cold he can't shake and woke up today with a screaming headache, so to the doctor we go. As any may have also experienced at some time, they are not fast, alot of hurry up and wait as the Doctor becomes available to see each patient, Turned out to be a sinus infection & a prescription for antibiotics, but it was dark & raining by the time we left there & no time to go skiing (no night skiing yet in the season on Sundays.)

So an anti-climatic end to another FLP run. Picts & measurements tomorrow - look forward to see what that looks like.

Food Journal
Kind repeated yesterday's menu - it was the easiest to do with a hectic day
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

FLP 2.0 ~ Day 41

2010-01-02T21:15:00.000-08:00

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
1/4 cup ea slightly thawed blueberries & strawberries
Cinnamon

Lunch 1pm
2 cups mixed greens
1 cup chopped celery
1 grilled chicken breast, sliced
Dressing 1 tbsp olive oil /lemon juice
1/2 apple

Snack 4pm  
1 apple - sliced 
1 tbsp natural peanut butter

Dinner 7:00pm
2 cups steamed broccoli
2 cups mixed greens - lemon/oil dressing
1 grilled chicken breast

2 12oz cups decaf green tea
3 16.9 waters

FLP 2.0 ~ Day 40

2010-01-01T21:07:00.000-08:00

Cardio @ Gym
Warmup: 10 minutes
3 mins high, then 2 mins low x 5

Strength Training
Clean/Jerk - 14 reps x 3
Fast Get-Ups - 11 x each arm (22 total) x 3
Burpees, Pushup, Press - 14 reps x 3
Alt Lunge/Torso Rotation - 11 x each arm (22 total) x 3
Ball Pass - 14 reps x 3 (rep = each side)
3 Pt Toe Tappers - 14 reps x 3 (3 taps each side)
Chin-Down + Crunch - 14 reps x 3

Food Journal
Slept in ~ Happy 2010!
12pm
Smoothie (as per meal plan)

Snack 2pm
Drank remaining half of smoothie

Lunch 3:30pm
Tuna Salad (as per meal plan)
1 apple

Dinner 6:30pm
2 cups green salad
1 tbsp lemon/oil dressing
1 cup brussel sprouts
5 oz grilled chicken

4 cups decaf green tea
3 16.9oz waters

FLP 2.0 ~ Day 39

2009-12-31T22:15:00.000-08:00

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

FLP 2.0 ~ Day 38

2009-12-30T21:15:00.000-08:00

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

FLP 2.0 ~ Day 37

2009-12-29T20:59:00.000-08:00

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

FLP 2.0 ~ Day 36

2009-12-28T20:29:00.000-08:00

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.

FLP 2.0 ~ Day 35

2009-12-27T21:20:00.000-08:00

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

FLP 2.0 ~ Day 34

2009-12-26T22:00:00.000-08:00

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

FLP 2.0 ~ Day 33 ~ Merry Christmas!

2009-12-25T22:28:00.000-08:00

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

This is not fair.....

2009-12-25T11:00:00.000-08:00

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.

FLP 2.0 ~ Day 32

2009-12-24T22:45:00.000-08:00

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

FLP 2.0 ~ Day 31

2009-12-23T21:45:00.000-08:00

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

FLP 2.0 ~ Day 30

2009-12-22T22:15:00.000-08:00

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

FLP 2.0 ~ Day 29

2009-12-21T21:17:00.000-08:00

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

FLP 2.0 ~ Day 28

2009-12-20T23:59:00.000-08:00

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

FLP 2.0 ~ Day 27

2009-12-19T23:00:00.000-08:00

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

FLP 2.0 ~ Day 26

2009-12-18T23:59:00.000-08:00

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

FLP 2.0 ~ Day 25

2009-12-17T23:45:00.000-08:00

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

FLP 2.0 ~ Day 24

2009-12-16T23:00:00.000-08:00

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

FLP 2.0 ~ Day 23

2009-12-15T20:12:00.000-08:00

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

FLP 2.0 ~ Day 22

2009-12-14T21:30:00.000-08:00

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

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

FLP 2.0 ~ Day 21

2009-12-13T22:14:00.000-08:00

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

FLP 2.0 ~ Day 20

2009-12-12T23:50:00.000-08:00

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

FLP 2.0 ~ Day 19

2009-12-11T20:29:00.000-08:00

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

FLP 2.0 ~ Day 18

2009-12-10T21:10:00.000-08:00

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

FLP 2.0 ~ Day 17

2009-12-09T21:08:00.000-08:00

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

FLP 2.0 ~ Day 16

2009-12-08T21:06:00.000-08:00

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

FLP 2.0 ~ Day 15

2009-12-07T20:58:00.000-08:00

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

FLP 2.0 ~ Day 14

2009-12-06T20:41:00.000-08:00

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

FLP 2.0 ~ Day 13

2009-12-05T20:00:00.000-08:00

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

FLP 2.0 ~ Day 12

2009-12-04T18:20:00.000-08:00

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

FLP 2.0 ~ Week 2 Wrap Up

2009-12-04T18:17:00.000-08:00

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!

FLP 2.0 ~ Day 11

2009-12-03T22:12:00.000-08:00

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

FLP 2.0 ~ Day 10

2009-12-02T22:02:00.000-08:00

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

FLP 2.0 ~ Day 9

2009-12-01T21:37:00.000-08:00

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

FLP 2.0 ~ Day 8

2009-11-30T18:49:00.000-08:00

Cardio @ Gym:
Warmup: 5 min
2 min high + 2:30 min low x 3

Strength Training
Shoulder Squat - 10 reps x 3
Step-Ups Weighted - 10 reps x 3
Decline Pushup - 10 reps x 3
Dumbbell Burpees - 10 reps x 3
Bench Dips - Feet Up - 10 reps x 3
Get-Ups - Weighted - 10 reps x 3

Food Journal
9am
Smoothie
1 cup unsweetened vanilla almond milk
1 cup frozen blueberries, strawberries, raspberries)
1 banana
1/2 cup of whole flake oats
4 tbsp of plain LF yogurt
1 tbsp flax seed oil
2 scoops vanilla protein powder

Snack 11am
Drank remaining half of smoothie

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

Snack 4pm
1 cup carrots,
1 cup celery
1/2 grilled chicken breast

Dinner 6:30pm
2 cups green salad
1 cup cucumbers
1 tomato
3 tbsp oil/lemon dressing
5oz grilled salmon

Snack 8:00pm
2oz of unsalted nuts

2 cups Decaf green tea
3 16.9oz water

FLP 2.0 ~ Day 7

2009-11-29T19:00:00.000-08:00

Fun Cardio - 1hr+
Dogs won! Pictures difficult to take when wrangling two 70 - 100lb very-happy-to-be-outside dogs. To see what they look like check here: http://tinyurl.com/ydqan8b

We walked the neighborhood, then off to the local elementary school playground for some Frisbee throwing. We then walked back home - the neighborhood is all hills, so it was uphill back home. I have 2 crashed dogs @ my feet now :) - a good day for everybody.

Food Journal
Breakfast 10am
1/2 apple
1 cup oatmeal 
1 tbsp sliced unsalted almonds
1 tbsp ground flax seed
Cinnamon and Stevia

Snack 1pm  
1/2 cup LF plain yogurt
1/2 cup frozen blueberries
Cinnamon

Lunch 2:30pm
2 cups mixed greens w/lemon/oil dressing
1 cup green beans
1 grilled chicken breast
1 apple

Snack 4pm  
1 apple - sliced 
1 tbsp natural peanut butter

Dinner 6:30pm
2 cups steamed zucchini, summer squash
2 cups mixed greens w/lemon/oil dressing
1 grilled chicken breast

3 cup decaf green tea
3 16.9oz Water

Fun Cardio Day

2009-11-29T00:15:00.000-08:00

The weather will be the deciding factor what we do later today for our hour of fun cardio. The dogs are voting for a walk. :)

FLP 2.0 ~ Day 6

2009-11-28T21:00:00.000-08:00

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 red peppers
1 grilled Turket breast, sliced
Dressing 1 tbsp olive oil + lemon juice
1 Pear

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

Dinner 6:30pm
2 cup green beans
2 cups mixed greens w/lemon/oil dressing
1 grilled chicken breast

3 cup decaf green tea
3 16.9oz Water

FLP 2.0 ~ Day 5

2009-11-27T21:00:00.000-08:00

Cardio Training @ Gym
Warmup: 5 minutes on treadmill
2 min high, then 2:45 min low (running) x 2

Strength Training Circuit:
Prisoner Squat - 15 reps x 3
Bench Step-Ups - 15 reps x 3
Pushups (Floor) - 15 reps x 3
Burpees - 14 reps x 3
Bench Dips - 15 reps x 3
Get-Ups - 14 reps x 3

Food Journal - Slept In!!
Breakfast 11am
1/2 apple
1 cup oatmeal 
1 tbsp sliced unsalted almonds
1 tbsp ground flax seed
Cinnamon and Stevia

Snack 1pm  
1/2 cup LF plain yogurt
1/2 cup frozen blueberries
Cinnamon

Lunch 3:30pm
2 cups mixed greens
1 cup chopped green peppers
1 grilled Turket breast, sliced
Dressing 1 tbsp olive oil + lemon juice
1 Pear

Snack 5:30pm  
1 apple - sliced 
1 tbsp natural peanut butter

Dinner 8:30pm
1 cup asparagas
1 cup sliced green peppers
2 cups mixed greens w/lemon/oil dressing
4oz turkey breast

2 cups decaf green tea
3 16.9oz Water

FLP 2.0 ~ Day 4

2009-11-26T21:20:00.000-08:00

Happy Thanksgiving (US)

SO attacked the day with a plan - hit the gym early in order to get it done and to adjust my attitude about facing all that food I'd be prepping the rest of the day. I just didn't have to think about it. The Fam didn't care what I ate, they were plenty distracted...

Here's what everyone else had..

Here's what I had:

Things worked out great - A good day!

Cardio Training @ Gym
Warmup: 5 minutes on treadmill
2 min high, then 2:45 min low (running) x 2

Strength Training Circuit:
Prisoner Squat - 15 reps x 3
Bench Step-Ups - 13 reps x 3
Pushups (Floor) - 15 reps x 3
Burpees - 13 reps x 3
Bench Dips - 15 reps x 3
Get-Ups - 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 1pm
1 cup sliced peppers
1/2 grilled chicken breast

Snack 3:30
1 apple - sliced 
1 tbsp natural peanut butter

Thanksgiving Meal 6pm  
1 cup steamed asparagas
1 small tomato sliced
2 cups mixed greens w/ lemon/oil dressing
4-5oz turkey breast

2 cups decaf green tea
3 16.9oz Water

FLP 2.0 ~ Day 3

2009-11-25T23:00:00.000-08:00

Cardio Training @ Gym
Warmup: 5 minutes on treadmill
2 min high, then 2:45 min low (running) x2

Strength Training Circuit:
Prisoner Squat - 15 reps x 3
Bench Step-Ups - 12 reps x 3
Pushups (Floor) - 12 reps x 3
Burpees - 12 reps x 3
Bench Dips - 15 reps x 3
Get-Ups - 12 reps x 3

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 11:30am  
1/2 cup LF plain yogurt
1/2 cup frozen blueberries
Cinnamon

Lunch 2:30pm
2 cups mixed greens
1 cup chopped green & yellow peppers
1 grilled chicken breast, sliced
Dressing 1 tbsp olive oil + lemon juice
1 apple

Snack 4:45pm  
1 apple - sliced 
1 tbsp natural peanut butter

Dinner 8:00pm
1 cup green beans
1 cup sliced green peppers
2 cups mixed greens w/lemon/oil dressing
1 grilled chicken breast

1 cup decaf green tea
3 16.9oz Water

FLP 2.0 ~ Day 2

2009-11-24T23:50:00.000-08:00

Cardio Training @ Gym
Warmup: 5 minutes on treadmill
2 min high, then 3 min low (running)
2 min full incline, 3 min slight incline, mod speed

Strength Training Circuit:
Prisoner Squat - 11 reps x 3
Bench Step-Ups - 11 reps x 3
Pushups (Floor) - 11 reps x 3
Burpees - 11 reps x 3
Bench Dips - 11 reps x 3
Get-Ups - 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 10:30am  
1/2 cup LF plain yogurt
1/2 cup frozen strawberries
Cinnamon

Lunch 1pm
2cups mixed greens
1 cup sliced peppers
1 grilled chicken breast, sliced
Dressing 1 tbsp olive oil + lemon juice
1 pear

Snack 3pm  
1 apple - sliced 
1 tbsp natural peanut butter

Dinner 7:00pm
1 cup steamed broccoli
1 cup spinach
2 cups mixed greens w/ lemon/oil dressing
1 grilled chicken breast

3 cups decaf green tea
3 16.9oz Water

FLP 2.0 ~ Day 1

2009-11-23T23:59:00.000-08:00

Cardio Training @ Gym
Warmup: 5 minutes on treadmill
2 min high, then 3 min low x 2

Strength Training Circuit:
Prisoner Squat - 10 reps x 3
Bench Step-Ups - 10 reps x 3
Pushups - 10 reps x 3
Burpees - 10 reps x 3 - yeah, I still hate these. :)
Bench Dips - 10 reps x 3
Get-Ups - 10 reps x 3
Workout was good - I'm not feelin' the love for the Gym this evening, like mornings better.

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 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 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

3 cups decaf green tea
2 16.9oz Water

Like this way of eating - simple, clean, energy goes to other things.
Easier since I far reduced my caffeine intake from the first FLP round & have eliminated sugars, use stevia as only sweetener

Fat Loss Project 2.0

2009-11-23T01:05:00.000-08:00

Ready for another 6 week run with Coach Rylan & the rest of the FLP team! Right through the holidays!

This will be good, I am actually pumped about being back on week 1's menu. I have so much going on right now, it will be great to not have to think the menu.

Fat Loss Project ~ the Finale

2009-10-28T00:43:00.000-07:00

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

2009-10-25T20:45:00.000-07:00

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

2009-10-24T23:59:00.000-07:00

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

2009-10-23T18:30:00.000-07:00

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

2009-10-22T20:23:00.000-07:00

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

2009-10-21T17:36:00.000-07:00

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

2009-10-20T18:30:00.000-07:00

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

2009-10-19T21:37:00.000-07:00

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

2009-10-18T22:40:00.000-07:00

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

2009-10-17T23:58:00.000-07:00

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

2009-10-16T23:00:00.000-07:00

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

2009-10-15T23:59:00.000-07:00

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

2009-10-14T23:05:00.000-07:00

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

2009-10-13T18:05:00.000-07:00

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

2009-10-12T21:45:00.000-07:00

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

2009-10-11T23:22:00.000-07:00

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

2009-10-10T23:40:00.000-07:00

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

2009-10-09T20:23:00.000-07:00

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

2009-10-08T18:15:00.000-07:00

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

2009-10-07T21:12:00.000-07:00

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

2009-10-06T20:35:00.000-07:00

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

2009-10-05T21:35:00.000-07:00

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

2009-10-04T23:22:00.000-07:00

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

2009-10-03T23:59:00.000-07:00

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

2009-10-02T23:59:00.000-07:00

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

2009-10-01T23:10:00.000-07:00

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

Fat Loss Project ~ Day 17

2009-09-30T22:11:00.001-07:00

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

2009-09-29T22:47:00.000-07:00

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

2009-09-28T20:40:00.000-07:00

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

2009-09-27T23:34:00.000-07:00

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

2009-09-26T23:50:00.000-07:00

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

2009-09-25T23:45:00.000-07:00

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

2009-09-24T23:55:00.000-07:00

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

2009-09-24T01:00:00.000-07:00

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

2009-09-22T16:39:00.000-07:00

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

2009-09-22T14:21:00.000-07:00

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

2009-09-21T22:58:00.000-07:00

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

2009-09-20T22:13:00.000-07:00

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

2009-09-19T18:33:00.000-07:00

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

2009-09-18T21:40:00.000-07:00

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

2009-09-17T21:54:00.000-07:00

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

2009-09-16T21:36:00.000-07:00

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

2009-09-15T18:21:00.000-07:00

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

2009-09-15T14:48:00.000-07:00

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

Fat Loss Project ~ Day 1

2009-09-14T21:33:00.000-07:00

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!

2009-09-09T22:56:00.000-07:00

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