FLP 2.0 ~ Day 39

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

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

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

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

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

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!

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