Fat Loss Project ~ Day 17

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

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

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

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

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

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

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