Saturday, December 19, 2009

FLP#2 Days 22-26

I'm lovin this weeks strength workout! I can really feel the abs working, especially with the chin downs.

I am having a harder time staying away from all the temptations in the breakroom at work this past week though.

Nutrition -
(Monday, Friday)

Breakfast - 7am
2 eggs
1 cup hot oats with almond milk and stevia

am snack - 9:30am
1 cup frozen berries
2 oz nuts

lunch - 12:30pm
2 cups salad with carrots, tomatoes, cabbage
4oz deli turkey
apple cider vinegar and flaxseed oil

pm snack - 3pm
1 apple
1 T. almond butter

Dinner - 6:30pm
same as lunch

(Tuesday)

Breakfast - 7am
2 whole eggs, 2 egg whites

am snack - 9:30am
1/2 cup cottage cheese
1/2 frozen berries

Lunch - 12:30pm
2 cups salad with carrots, cabbage, tomatoes and cucs
1 grilled chix breast
apple cider vinegar and flaxseed oil
1 pomegranite

pm snack - 3pm
1 cup edamame beans

dinner - 6:30pm
4oz grilled salmon
2 cups salad with carrots, cabbage, toms, cucs

Wednesday

Breakfast - 6:45am
1/2 smoothie per coach's recipe

am snack - 9:30am
2nd 1/2 smoothie

lunch - 12:30pm
tuna salad per recipe
1 apple

pm snack - 3:30pm
1 cup veggies
2 slices deli turkey

dinner - 6:30pm
2 cups salad
4 oz grilled salmon

Thursday

Breakfast - 6:45am
1 cup hot oats with almond milk and stevia
8 almonds

am snack - 9:30am
1/2 cup cottage cheese
1/2 cup frozen berries

lunch - 12:30pm
2 cups salad with cucs, carrots, cabbage, toms
1 grilled chix breast
1 pomegranite

pm snack - 3:30pm
1 apple
1 T almond butter

dinner - 6:30pm
1 cups grilled veggies
4oz grilled salmon

Water intake - 2L+ each day

Cardio (Monday - Friday)
5 min warmup on treadmill
2:15min high intensity /2 min low intensity (Monday-Tues) x 4
2:30min " "/ 2min " " (Wed - Fri) x4

Strength - (Mon - Fri)
Jackknife - 10x3 (add an addl one each day - Fri = 14x3)
Chin Downs - 10x3 (" ")
Alternating Lunges with Curl - 12 x3 (add 2 more each day - Fri = 20x3) with 10lb weights
Pushups (superset with below) - 10x3 (add an addl each day - Fri = 14x3)
Dumbbell Bench Press on Ball - 10x3 with 10lbs weights (" ")
Squat, Curl, Press - 10x3 with 10lb weights (" ")
Band Rotations on Stability Ball - 10x3 each direction with 20lbs resistance (" ")

Monday, December 14, 2009

FLP #2 Days 15-21

Ended up having to go out of town this past weekend and had limited internet access so am late posting for this past week. Sorry.

Was pretty much stalled on the weight loss then finally dropped three pounds this past week. Woo hoo! My clothes keep getting smaller and smaller though.

Days 15, 18, 21

Nutrition -

Breakfast - 7am
2 whole eggs/2 egg whites
1 sliced apple

AM Snack - 9:30am
Shake per Coach's recipe

Lunch - 12:30pm
3 cups salad with carrots, cabbage, cucs, tomatoes, avocado
apple cider vinegar and flaxseed oil
4 oz sliced deli turkey
1 pomegranite

PM Snack - 3pm
1 cup edamame with olive oil and sea salt

Dinner - 6:30pm
4-6 oz fresh grilled salmon
2-3 cups salad with cabbage, carrots, cucs, tomatoes


Days 16 and 19

Breakfast - 7am
1/2 Smoothie per coach's recipe

AM Snack - 9:30am
2nd half of smoothie

Lunch - 12:30pm
2-3 cups salad with carrots, cucs, cabbage and tomatoes
apple cider vinegar and flaxseed oil
1 grilled chix breast
1 pomegranite

PM snack - 3:30pm
veggies and deli turkey

Dinner - 6:30pm
2-3 cups salad with cabbage, carrots, tomatoes, cucs
1 grilled chix breast
apple cider vinegar and flaxseed oil

Days 17 and 20

Breakfast - 7am
1 cup hot oats with almond milk and stevia
8 almonds
1 sliced apple

Am Snack - 9:30
1/2 cup plain yogurt with stevia
1/2 cup frozen berries

Lunch - 12:30 pm
2-3 cups salad with carrots, cabbage, tomatoes, and cucs
apple cider vinegar and flaxseed oil
4 oz deli turkey
1 pomegranite

PM Snack - 3:00pm
1 sliced apple with 1 T almond butter

Dinner - 7pm
2-3 cups salad with tomatoes, cucs, cabbage and carrots
4oz beef roast cooked in crock pot

Water intake - 2L + each day

Exercise - Days 15-19 (Sat and Sun off (except 1 hr cardio))

Cardio -
5 min warmup
2 min high intensity running at 6mph 3% incline/2 min low intensity walking at 3.5-4mph x3

Strength -
Get ups - 15 x3 on Day 15 added one more each day with 3-5 lb weight
Pushups - Full and on Ball - 15x3 on Day 15 added one more each day
Burpees with jump - 10x3 with 10lb weights, added one more each day
Walking lunges (love these!) - 12x3, added two more each day, with 5-10lb weights
Standing Band Rotations (on Bowflex) - 10 x3 each side with 20lbs of weight, added one each day
Band Pull Downs (on Bowflex) - 10x3 with 40 each arm (80lbs total)

Saturday - off

Sunday - 1 hr fun cardio
walking outside (still haven't made it snowboarding, kinda losing some base so we don't want to ride on the rocks)

Monday, December 7, 2009

FLP2 Days 13&14

Went out to get a Christmas tree on Sunday instead of snowboarding. The temperature dipped a bit much. Played in the snow and hiked thru the woods in temps around 5 degrees.

Saturday & Sunday

Nutrition -
Breakfast - 9am
1 cup hot oats with almond milk and stevia
1 T. ground flaxseed
1 apple

AM Snack - 11:30am
1/2 cup cottage cheese
1/2 cup frozen berries

Lunch - 2pm
Salad with carrots, cucs, tomatoes, cabbage
apple cider vinegar and flaxseed oil
1 grilled chix breast
1 pomegranite

PM Snack - 4:30pm
1 apple
1 T. almond butter

Dinner - 7pm
Salad with cucs, carrots, tomatoes, cabbage
4-6 oz grilled salmon

Water intake - 2L+


Exercise -
Cardio -
5 min warmup
2 min high intensity/2:15 low intensity x3

Strength -
Shoulder squats - 14x3 with 10lb weights
Step ups with 5lbs weights - 14x3
Ball Push ups - 14x3
Burpees with 10lbs weights - 14x3
Bench dips on Ball - 14x3
Get ups with 5 lb weight - 14x3

Sunday -
Walked thru the snow and woods looking for a Christmas tree. Worked up a sweat to stay warm in 4 deg weather and 18" of snow.

Friday, December 4, 2009

FLP@ Days 8-13

Salads are becoming less appetizing this time around, any suggestions Coach? I seem to get full faster and can't eat as much.

One thing I did like better in FLP #1 was reporting in each night. I felt held more accountable with you in contact with us on a daily basis.

Nutrition -

Mon, Wed -

Breakfast - 6:45am
1/2 Smoothie per Coach's recipe

AM Snack - 9:30am
2nd 1/2 of smoothie

Lunch - 12:30am
tuna salad per coach's recipe
1 apple

PM Snack - 3pm
vegy's and 3-4 slices of deli turkey meat

Dinner - 6:30pm
2-3 cups salad with tomatoes, carrots, cabbage, cucs
1 grilled chix breast
apple cider vinegar and flaxseed oil

Tues, Thurs, Fri (out of habit I made oats for breakfast this morning so stayed with the menu for the day)

Breakfast - 6:45am
1 cup hot oats with almond milk and stevia
1 T. ground flaxseed
1/4-1/2 apple

AM Snack - 10am
1/2 cup cottage cheese
1/2 cup frozen berries

Lunch - 12:30pm
2-3 cups salad with carrots, tomatoes, cucs and cabbage
apple cider vinegar and flaxseed oil
1 pomegranite

PM Snack -
1 apple
1 T almond butter

Dinner - 6:30pm
2-3 cups salad with tomatoes, cucs, carrots and cabbage
6oz grilled steak

Water intake - 2L+

Monday
Cardio - 8pm
5 min warmup - walking on treadmill
high intensity 2min/low intensity 2:30min x 3

Strength
Shoulder squats - 10x2 with 10lb weights/ 10x1 with 5lbs
Step-ups - 10x3 with 5 lbs weights
ball push ups - 10x3
burpees - 10x3 with 5lb weights
ball bench dips - 10x3
get ups with 3lb weights - 10x3

Tuesday -8pm
Cardio
5 min warmup on treadmill
high intensity 2 min/low intensity 2:30min x3

Strength -
Shoulder Squat - 11 x3 with 5 and 10lb weights
Step-Ups - 11x3 with 5lbs
Ball Pushup - 11x3
Dumbbell Burpees - 11x3 with 10lbs
Bench Dips - On Ball - 11x3
Get-Ups - 11x3 with 3lbs

Wed. - 7:30pm
Cardio -
5 min warmup walking
high intensity 2min/low intensity 2:15min x 3

Shoulder Squat - 12x3 with 5 and 10lbs
Step-Ups - 12x3 with 5lbs
Stability Ball Pushup - 12x3
Dumbbell Burpees - 12x3 with 10lbs
Bench Dips on ball - 12x3
Get-Ups - 12x3 with 3lb and 5lbs

Thursday -
Cardio - 7:45pm
5min warmup
high intensity 2 min/low intensity 2:15 x3

Strength -
Shoulder Squat - 13x3 with 10lbs
Step-Ups - 13x3 with 5 lbs
Stability Ball Pushup - 13x3
Dumbbell Burpees - 13x3 with 10lbs
Bench Dips on ball - 13x3
Get-Ups - 13x3 with 5 and 3 lbs

Friday -
feeling wimpy tonight so will make up workout in the morning.

Monday, November 30, 2009

FLP #2 - Day 8

Good to have temptations out of the house, sent everything home with the family after Thanksgiving weekend.

Nutrition -

Breakfast - 6:45am
1/2 Smoothie per Coach's recipe

AM Snack - 9:30am
2nd 1/2 of smoothie

Lunch - 12:30pm
tuna salad per coach's recipe
1/2 apple

PM Snack - 3:15pm (forgot snack at home so had to substitute what I had a work)
1/2 cup cottage cheese
1/2 cup frozen berries

dinner - 7pm
3 cups salad with carrots, cucs, cabbage, tomatoes, apple cider vinegar and flaxseed oil
1 grilled chix breast

Evening snack (after workout)
1 oz almonds

Water intake - 2L+

Exercise - 8:30pm

Cardio - treadmill
5 min warmup
2 min high intensity/2:30 min low intensity x 3

Strength -
Prisoner Squats - 10 x 2 with 10lbs weights, 1x10 with 5lbs weights
step ups - 10x2 with 5lbs weights, 1x10 with 3lbs weights
full push ups on stability ball - 10x3
burpees - 10 x2 with 5lbs weights, 10x1 with 10lbs weights
bench dips - 10x1 on ball, 10x2 raised feet
gets ups - 10x3 with 3lb weight

FLP#2 Days 6 and 7

Had company over the weekend that enjoys eating junk food and drinking alcohol so had a challenging weekend.

Days 6 and 7 - same meals and times

Nutrition -

Breakfast - 9am
1 cup hot oats with 1 T. ground flaxseed, almond milk and stevia
1/2 apple

AM Snack - 11:30am
1/2 cup cottage cheese
1/2 frozen berries

Lunch - 2pm
3 cups salad with carrots, cabbage, tomatoes, apple cider vinegar and flaxseed oil
4 oz turkey
1 pomegranite

PM Snack - 4:30pm
1 apple
1 T. almond butter

Dinner - 7pm
3 cups salad with carrots, cabbage, tomatoes, cucs, apple cider vinegar and flaxseed oil
1 grilled chix breast

Water intake - 2L+

Saturday - day off from conditioning
Sunday - 1 hour cardio - walking

Friday, November 27, 2009

FLP #2 - Days 3,4,5

Day 3

Nutrition -

Breakfast -6:45 am
1 cup hot oats with ground flaxseed, almond milk and stevia
8 almonds
1/2 apple

AM Snack - 10:15am
1/2 cup cottage cheese
1/2 frozen berries

Lunch - 12:30pm
2 -3 cups salad with carrots, cabbage, tomatoes and cucs
1 pomegranite

PM Snack - 3:30pm
1 apple
1 T almond butter

Dinner - 7pm
2 cups salad with carrots, cabbage, tomatoes and cucs
1 steak

Evening snack - 9:45pm (after workout)
1 oz almonds

Water intake - 2L +

Exercise - 8pm

Cardio - treadmill - 3-8% incline

Warmup - 5min
High intensity 2min/Low intensity 3 min x2

Strength -Prisoner Squats - 2 sets x 12 with 5lb weights, 1 set x12 with 10lb weights
Step ups - 3x12 with 5 lbs weights
Push ups - 12x3
Burpees with jump - 12x3
Bench Dips - 12x3
Get ups - 12x3


Day 4

Nutrition -

Breakfast - 7am
1 cup hot oats with ground flaxseed, almond milk and stevia8 almonds
1/2 apple

AM Snack - 10:30am
1/2 cup cottage cheese
1/2 frozen berries

Lunch - 12:30pm
2 -3 cups salad with carrots, cabbage, tomatoes and cucs
1 apple

PM Snack - 3:30pm
1 apple
1 T almond butter

Dinner - 7pm
2 cups salad with carrots, cabbage, tomatoes and cucs
1 grilled chix breast

Water intake - 2L +

Exercise - 8:15pm

Cardio - treadmill - 3-8% incline
Warmup - 5min
High intensity 2min/Low intensity 3 min x2
Strength -Prisoner Squats - 2 sets x 13 with 5lb weights, 1 set x13 with 10lb weights
Step ups - 3x13 with 5 lbs weights
Push ups - 13x3
Burpees with jump - 13x3
Bench Dips - 13x3
Get ups - 13x3


Day 5

Nutrition -
Breakfast - 7am
1 cup hot oats with ground flaxseed, almond milk and stevia
8 almonds
1/2 apple

AM Snack - 10:15am
1/2 cup cottage cheese
1/2 frozen berries

Lunch - 12:30pm
2 -3 cups salad with carrots, cabbage, tomatoes and cucs
1 apple

PM Snack - 3:30pm
1 apple
1 T almond butter

Dinner - 7pm
2 cups salad with carrots, cabbage, tomatoes and cucs
1 steak

Water intake - 2L +

Exercise - 8pm
Cardio - treadmill - 3-8% incline
Warmup - 5min
High intensity 2min/Low intensity 3 min x2

Strength -
Prisoner Squats - 2 sets x 14 with 5lb weights, 1 set x14 with 10lb weights
Step ups - 3x14 with 5 lbs weights
Push ups - 14x3
Burpees with jump - 14x3
Bench Dips - 14x3
Get ups - 14x3