FLP 2.0 Wrap up

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 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

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

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

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

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

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

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

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

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

Fat Loss Project ~ Day 1

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.