FLP 2.0 ~ Day 1

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

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

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

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

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

Fat Loss Project ~ Day 42

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

Food Journal
Breakfast 9am
Oatmeal
w/1 tbsp almonds

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

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

2 16.9 oz Water
3 8oz Green Tea

Fat Loss Project ~ Day 41

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

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

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

(Traveling)
Snack 11am
1 apple

Lunch 12:30pm
Smoothie (packed in cooler)

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

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

Headed back to Seattle @ 8:30pm

1 8 oz green tea
3 16.9 oz water

Fat Loss Project ~ Day 40

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

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

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

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

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

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

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

2 8oz decaf green tea
3 16.9oz water

Fat Loss Project ~ Day 39

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

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

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

Snack 10am
Quick shake
1/2 apple

Lunch 1pm
Mexican Salad

Snack 2:30pm
1 cup green pepper slices

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

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