FLP #43

For our workout today, we did our very first workout. Wow! It was nothing to do 10 bench push ups. I felt like I needed to do more of all the exercises to get a good workout. I had to increase the incline to 7% so I could keep my heartbeat up for the 2min. The 3min low intensity seemed like it lasted forever. I felt the need to have weights in my hands.

I haven't lost any additional inches in the past week, but then again its not a good week to be weighing and measuring. Water retainage seems to be an issue right now. I will weigh tomorrow but I don't think I will see a drop in weight. I haven't weighed just because I don't want to get discouraged at this time of the month.

I plan on continuing the program that we have by rotating the exercises and eating off the same menus. The cheat meals have been convenient, but I'm not going to take advantage of them on a weekly basis.

Nutrition -

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

AM Snack - 10am
1/2 cup plain yogurt
1/2 cup frozen berries

Lunch - 1pm
2 cups spinach
1 boiled egg
4 oz grilled chicken
4 grape tomatoes
apple cider vinegar

PM Snack - 3:30pm
1 cup broccoli and baby carrots

Dinner - 7:45pm
2 cups spinach
4oz shrimp
4 grape tomatoes
3 baby carrots
apple cider vinegar

Evening snack - 10pm (after workout)
1 cup frozen berries
1/2 scoop vanilla protein
1/2 cup almond milk

Water intake - 2L

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

Strength - no weight
prisoner squat - 2x10
bench step ups - 2x10
bench pushups - 2x10
burpees - 2x10
bench dips - 2x10
get ups - 2x10

FLP #42

Spent 2 hours walking at a beautiful park here. The colors there are absolutely beautiful!

Nutrition -

Breakfast 9:00am
1 cup frozen berries
1/2 cup plain yogurt
1 scoop vanilla protein powder
stevia and almond milk to make smoothie

Morning Snack - none

Lunch 12:30pm-1 cup veggies
1/4 cup hummus

Afternoon Snack 4:30pm
Lettuce Roll-Ups-low fat sliced turkey
1 tbsp of hummus and roll up in lettuce leaves

Dinner 7:00pm-
6 oz of grilled salmon
1 cup salad with tomatoes, carrots, red cabbage
apple cider vinegar

Evening snack - 9:30pm
1/2 frozen berries

Water intake - 2L

Exercise -

2 hour walk at the park

FLP #41

Made up Friday's workout today, since I've been a day behind since Monday night.

Nutrition -

Breakfast - 9:30am
2 whole eggs
1 cup hot oats with almond milk and stevia

AM Snack - 11:30am
1 cup frozen berries
2oz of dry unsalted nuts

Lunch - 2:30pm
2 cups salad with tomato and carrot
4 oz portion of grilled chicken
apple cider vinegar and flaxseed oil

Afternoon Snack 4pm
1 apple
1 T almond butter

Dinner - 7:30pm
2 cups salad with tomato, carrot and cucumbers
4 oz portion of grilled chicken
apple cider vinegar and flaxseed oil

Water intake - 2L


Cardio
5 minute warmup
3min high intensity / 2min low intensity x3

Strength -
Clean and Jerk 14 x3
Get-Up (quickly) 11 each arm x3
Burpees, Pushup, Press 14 x3
Alternating Lunge & Torso Rotation 22 x3
Ball Pass 14 x3
3 Point Toe Tappers 14 x3
Chin-Up (or Down) & Crunch 12 x3

FLP #40

Went out with friends last night for dinner and a our annual visit to the haunted house. Had a cheat meal for this week. I felt like crap this morning with a headache and all stuffed up. Not sure if that was my body telling me I ate the wrong stuff.

Nutrition -

Breakfast - 6:45am
1 cup hot oats with almond milk and stevia
8 almonds
1/2 pomegranite

AM Snack - 9:30am
1/2 cottage cheese
1/2 cup berries

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

PM Snack -4pm
1/2 pomegranite
2 oz. almonds

Dinner - 7pm
1 cup homemade chili
2 oz cheese
4 pc. celery
few pieces of halloween candy
1 Mike's Hard Lemonade

Water intake - 2L+

Exercise -

Cardio
5 minute warmup
3min high intensity/ 2min low intensity x5

Strength - Thursday's workout

Clean and Jerk 13 x3
Get-Ups 20x3
Burpees, Pushup, Press 13x3
Alternating Lunge & Torso Rotation 20x3
Ball Pass 13x3
3 Point Toe Tappers 13 x3
Chin-Downs & Crunch 11x3

FLP #39

Been a bit low on sleep so the workouts seem even harder than they already are. I can do one chin-up each rep and can get about half way up on a second.

Nutrition -

Breakfast - 6:45am
2 whole eggs, 1 egg white
1 tomato
1/2 pomegranite

AM Snack - 9:30am
1/4 cup cottage cheese
1/4 cup frozen berries

Lunch - 12:30pm
1-1/2 cup salad with carrots and tomatoes
3oz chicken
1/2 pomegranite

PM Snack - 3:30pm
1/2 cup edamame with olive oil and sea salt

Dinner - 7:30pm
1 cup salad with carrots and tomatoes
4 oz grilled salmon

Evening snack - after workout
1/2 cup frozen berries smashed with 1/2 scoop protein powder

water intake - 2L+

Exercise - 9pm

Cardio -
5 min warmup on spin bike
3 min high intensity/2 min low intensity x5

Strength -
Clean and Jerk 12 x 3
Get-Up 18x3
Burpees, Pushup, Press 12 x3
Alternating Lunge & Torso Rotation 18 x3
Ball Pass 12 x3
3 Point Toe Tappers 24x3
Chin-Up (or Down) & Crunch 10 x3

FLP #38

Another late start on my workout. I got yesterday's workout done this evening and so on and so forth. I will be doing Friday's workout on Saturday more than likely, if I don't catch up before then. I'm a bit worried that life's little distractions will takeover my life again and i won't put my workout first after our "project" is over. I'm not worried about my eating habits though. I think I'm to the point where I can make good choices on the food I put in my body without thinking too hard about it.

Nutrition -

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

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

Lunch - 12:30pm
1/2 Tuna salad per Coach's recipe with black beans
1/2 apple

PM Snack - 3:30
2 slices deli turkey
4 baby carrots

Dinner - 7:30pm
3oz prawns
1-1/2 cup salad with tomatoes

Evening snack - 10:30am (after workout)
3/4 cup berries smashed with 1/2 scoop protein powder

Water intake - 2L+

Exercise - 9pm

Cardio -
Warm up - 5min
3 min high intensity / 2 min low intensity x5

Clean and Jerk 12 x3 with 15lb weights
Get-Up 18 x3 with 3lb weight
Burpees, Pushup, Press 12 x3 with 10lb weights
Lunge & Torso Rotation - 18 x3 (2 x 5lb weight, 1x10lb weight)
Ball Pass 12 x3
Toe Tappers -12 x3
Chin Down & Crunch 10 x3

FLP #37

Super long day today. got home late so will do today's workout in the morning. I like the feeling of not thinking about food until I'm hungry. On these 1/2 portion days, I definitely get hungry faster.

Nutrition -

Breakfast - 6:45am - I find myself needing a full breakfast rather than 1/2 portion
1 cup oats
1 T. flaxseed
1/3 almond milk
stevia
1/2 apple
8 almonds

AM Snack -9:30am
Quick shake per recipe

Lunch -12:30pm
1-1/2 cup salad with tomatoes and carrots
1/2 chicken breast
1/2 apple

PM Snack - 3:30pm
1 cup cauliflower, carrots, celery

Dinner - 8pm
1-1/2 cup salad with tomatoes, cucumbers, carrots
1 chix breast (forgot the 1/2 portion)

Evening snack - 10pm
1/4 pomegranite

Water intake - 2L

FLP #36

Got in 3 full chin-ups today at 3 different times! Woo hoo! The get ups are just as hard today as they were the first time we had to do them. My knee is still swollen so its inability to bend as much as I need it too doesn't help much. This is a hard workout routine, tough on the abs.

I like the new addition to the menu. The hummus is great and the chai tea smoothie. Yummy!
I didn't make it to the store on Sunday to have some stuff for the new menu, so had to do the best I could with what I had in the frig.

Nutrition -

Breakfast - 6:45am
Smoothie with
1 cup frozen berries
1/2 cup plain yogurt
1 scoop vanilla protein powder
almond milk to blend

AM Snack - 10am
3 stalks celery
1 T almond butter
(no raisans - can't seem to find any that haven't been sweetened)

Lunch - 12:30pm
1-1/2 cup salad with tomatoes
1 grilled chicken breast
apple cider vinegar and flaxseed oil
1/2 pomegranite

PM Snack - 3:30pm
1 oz almonds

Dinner - 7:30pm
1 turkey burger
1-1/2 cups salad with carrots and tomatoes
apple cider vinegar and flaxseed oil

Evening Snack - 10:30pm (after workout)
Chai Smoothie per Coach's recipe

Water intake - 2L+

Exercise - 9pm

Cardio -
5 min warmup on treadmill
3 min running @ high intensity/ 2 min walking at low intensity x 5

Strength -
Clean and Jerk - 1 x 10 with 10lb weights/2x10 with 15lb weights
Get Up- 1x14 with 5lb weight/2x14 with 3lb weight
Burpees, Pushup, Press - 1 x 10 with 5lb weights/2x10 with 10lb weights
Alternating Lunge & Torso Rotation - 3x14 with 5lb weight
Ball Pass - 3x10
3 Point Toe Tapper - 3x10
Chin Down with Crunch - 3x8

FLP #35

Another long day cutting wood - up at 4:30am to start cutting at 8am, finished at 7pm. Hope this counts as my one hour of fun cardio. ;o)

Nutrition -

Breakfast - 5am
1 cup oats with almond milk and stevia
1 sliced apple
8 almonds

AM snack - 9:30am
1/2 apple
10 almonds

Lunch - noon
1 cup salad with tomatoes and carrots
1/2 grilled chicken breast
apple cider vinegar and flaxseed oil

PM snack - 3pm
1 apple sliced
1 T almond butter

dinner - 7:45pm
6oz grilled salmon
1 cup salad with tomatoes and carrots
apple cider vinegar and flaxseed oil
3/4 cup steamed asparagas, carrots, zucchine, red and green peppers

water intake - 3L
3 cups green tea with stevia and lemon

FLP #34

Spent the day getting firewood, so had to take quick and easy snacks and meals with me. I was out late last night and when I arrived home, my husband had made me a nice little salad to take for lunch today. ;o) I'm so lucky to have his support in this whole thing. I probably didn't have as many veggies as I should have.

This evening my knee swelled up for some reason as if I overworked it today (I had ACL replacement surgery 4 years ago and it acts up every once in awhile). So rather than push it even further tonight, I iced it instead of doing my Friday workout. I guess I'm figuring that cutting, hauling, stacking and splitting three cords of wood today would count for a workout. We are headed out again tomorrow, so that will be my "fun" cardio for the day.

Nutrition -

Breakfast - 4:30am
1 cup oats with almond milk and stevia
8 almonds
1 pomegranite

AM Snack - 8am
1 apple sliced
1 T almond butter

Lunch -10:30am
1 cup salad with carrots, cauliflower, tomatoes, cucs and red cabbage
apple cider vinegar and flaxseed oil
1/2 chicken breast grilled

PM Snack - 12:30pm
1 oz almonds
1/2 apple sliced

Dinner - 5pm
1/2 chicken breast
1 pomegranite

Evening snack - none

water intake - 2L

FLP #33

Weighed in this morning, down 10lbs and a total of 7-1/2" on my bust, waist and hips! Woo hoo!

Had an unorganized/unprepared day where the right foods weren't available. I had to be creative but I think I did well. Ate dinner at a Japanese restaurant, so I'm sure I cheated. Did my best to order things that I am supposed to eat, but had a California roll also.

Got home really late and have to get up really early to get firewood, which will mean cutting, loading, unloading, splitting and stacking all day Saturday and Sunday. I will have to make up my Friday exercise Saturday evening.

Nutrition -

Breakfast - 6:45am
1 cup hot oats with almond milk and stevia
2 scrambled whole eggs

AM Snack -9:30am
2 oz almonds
1/2 pomegranite

Lunch - Noon
4oz shrimp
1 cup fresh raspberries

PM Snack - 3:30pm
1 oz almonds
1/2 pomegranite

Dinner - 6:45pm
1-1/2 cups salad with cucumber
1/2 cup edamame
4 oz California rolls

Water intake - 2L

Exercise - will do on Saturday

FLP #32

I tried a pull up today - got a whoppin' 5" off the floor.

Nutrition -

Breakfast - 7am
1 cup oats with almond milk and stevia
1/2 sliced apple

AM Snack - 10am
1/4 cup plain yogurt with stevia
1/4 frozen berries

Lunch - 12:30
1 cup salad with carrots and tomatoes
apple cider vinegar and flaxseed oil
1 turkey burger leftover from last night

PM Snack - 3:30
1/2 sliced apple
2 t. almond butter

Dinner - 7pm
1-1/2 cup salad with tomatoes, carrots and cucumbers
1/2 chicken breast
apple cider vinegar and flaxseed oil

Evening snack after workout - 10:45pm
3/4 cup frozen berries with 1/2 scoop protein powder

Water intake - 2L
1 cup green tea

Exercise - 9pm

Cardio -
5min walk/run - warmup
2:45min high intensity running @ 5.5-6mph / 2min low intensity @ 3.5-4 mph x 5

Strength -
Jacknife with push up - 13x3
Chin ups - 13x3
Lunge, Curl, Press - 18x3 with 10lb handweights
Toe Tappers - 20x3
Squat Curl Press - 13x3 with 10lb handweights
Front Dual Dumbbell Raise - 13x3 (2 with 5lb weights, 1 with 10lb weights)

FLP #31

My stomach muscles are really getting a workout this week. Holy cow, they hurt! I can barely do a chin down because my whole core hurts so bad. When I'm done with the toe tappers, I feel like throwing up because my stomach muscles are knotted up.

I was feeling a bit wore out today (lacking sleep) so wasn't able to push as hard on the cardio. I hated seeing the additional 15 seconds on the high intensity side. I don't look forward to what is coming next week.

Nutrition -

Breakfast - 6:45am
2 whole eggs/2 egg whites
1/2 pomegranite

AM Snack - 9:30am
1/4 cup plain yogurt with stevia
1/4 cup frozen berries

Lunch -1:00pm
1-1/2 cup salad, tomatoes, carrots with apple cider vinegar and 1/2 T flaxseed oil
1/4 chicken breast
1/2 pomegranite

PM Snack - 3:30pm
1/2 cup edamame

Dinner - 6:30pm
1 cup salad, tomatoes and carrots with apple cider vinegar
1 turkey burger with egg, minced garlic, chopped red and green peppers

Evening Snack - 10pm - after workout (really shaky when done)
1 cup frozen berries smashed with 1/2 scoop protein powder

Water intake -

Exercise - 8:30pm

Cardio -
5 min warmup - walking 3.5 - 4 mph
2:45min running high intensity @ 5.5 - 6 mph/ 2 min low intensity @ 3-4mph

Strength -
Jackknife with pushups - 12 x3
Chin ups - 12x3
Lunge, Curl, Press with 5 lb handweights - 16x3
Toe Tappers - 18x3
Squat, Curl, Press - 12x3 with 10lbs handweights
Front Dual Dumbbell Raise - 12x2 with 5lb handweights, 12x1 with 10lbs weights

FLP #30

My arms were like jello when I got up this morning and felt fatigued all day. I could barely do a chin down during workout because my stomach muscles were screaming. Aaaahhhhhhh!!!!

Not looking forward to adding 15 additional seconds onto the running portion on our cardio tomorrow.

Nutrition -

Breakfast - 6:15am
1/2 smoothie per coach's recipe

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

Lunch - 12:30pm
tuna salad per coach's recipe (1/2 portion)
somehow I forgot the black beans on my salad
3/4 cup raspberries

PM Snack - 3:30pm
1/4 chicken breast
6 baby carrots (very small)

Dinner - 7:30pm
4 oz salmon
1 cup salad with tomatoes, baby carrots

Evening Snack after workout - 10:30pm
3/4 cup frozen berries
1/4 almond milk
1/2 scoop protein powder
all blended together to make sorbet

water intake - 2L+
4 cups green tea with stevia

Cardio -9pm
5 min warmup - walking at 4mph
2:30 min running @ 5.7-6mph / 2 min walking @ 3.7-4mph x 5

Strength -
Jackknife with pushups - 11x3
chin downs - 11x3
Lunge, curl, press with 5 lbs handweights - 14 x3
toe tappers - 16 each leg x3
Squat, Curl, Press - 11x3 with 10 lb handweights
front dual dumbbell raise - 11x2 with 10lb handweights, 11x1 with 5 lb handweights

FLP #29

Today was a little wacky again with my menu. Didn't have the exact items I needed for today's menu. I really enjoyed the blended frozen berries for the evening snack. Made me feel like I was getting dessert. I plan on doing the calorie cycling this again this week.

Wow the toe tappers are hard! I bought an Iron Gym and I can only do chin downs. They sucked the energy right out of me.

Nutrition -

Breakfast - 7am
1 cup hot oats
1 T. ground flaxseed
8 almonds
1/2 apple

AM Snack - 10:30am
1/2 cup plain yogurt sweetened with stevia
1/2 cup frozen berries

Lunch - 1pm
2 cups salad
1/2 cup tomatoes and carrots
1/2 chicken breast
apple cider vinegar and flaxseed oil dressing

PM Snack - 3:30pm
1 cup cauliflower, carrots, red cabbage

Dinner - 8pm
4oz salmon
2 cups salad with tomatoes and carrots
apple cider vinegar and flaxseed oil dressing

Evening Snack -10:30pm
1 cup frozen berries blended into a sorbet

Water intake - 2L

Exercise - 6pm

Cardio -
Warmup - 5 min fast walking
2:30 min running @ 5.7-6mph /2 min walking @ 3.7-4mph x 5

Strength -
Jackknife with pushups - 10x3
Chin Downs - 10x3
Lunge, Curl, Press - 12x3 with 5lb handweights
Toe Tappers - 14 taps each leg x3
Squat, Curl, Press - 10x3 with 10lb handweights
Front Dual Dumbbell Raise - 10x3 with 5lb handweights

FLP #28

Today was an unorganized busy day. I hiked about 3 miles at two of the most beautiful places here in Central Oregon. Fall is so unbelievably beautiful here. I chased some awesome kids for about 2 miles for a good 1-1/2 hours during a photo shoot. My schedule for eating was a bit off today. I was really on the run today and had to grab what I could to eat, but I think I still made good choices.

I'm not looking forward to the 5th interval on our cardio.

Nutrition -

Breakfast - 8:30am
2 whole eggs, 2 egg whites
1 sliced apple

AM Snack - 10:45am
1 oz almonds
1/3 pomegranite

Lunch - 2pm
3oz prawns
1 cup raspberries

Dinner - 6:30pm
2 cups salad
1/2 tomato
4 baby carrots
1/2 cup cucumbers
6 oz prawns

PM Snack - none

FLP #27

I ended up having to eat my cheat meal tonight, not really by choice though. We went to a fundraiser that was using a caterer who I was familiar with. I figured they would have items to choose from that would allow me to stay on our eating plan. Typically, they serve plain mixed salad with dressing on the side. Tonight, they served a caeser salad. Then there was pulled bbq pork, beef roast, small golden baby potatoes, fruit, bbq beans and bread. I just broke down and decided to make it my cheat meal and enjoy it. Pretty much blew my calorie cycling I guess.

Nutrition -

Breakfast 8:30am
1/2 smoothie per coach's recipt

AM Snack - 11am
2nd 1/2 of smoothie

Lunch - 1:30pm
tuna salad per coach's recipe
was in a rush and forgot my fruit
*I've noticed that I still have a tendency to want something sweet if I don't eat my fruit at lunch

PM Snack- 4pm
1/2 pomegranite
1oz almonds

Dinner - 6pm
1/3 cup pulled bbq pork
2 oz beef - not sure what it was but it looked very lean
1 cup caesar salad
1/2 cup golden baby potatoes
1/2 cup fresh pineapple and grapes
2 snickerdoodle cookies
1/4 cup apple cobbler with 1 T. whipped cream - didn't eat it all

Water intake - 3L

Exercise - make up Friday's workout

Cardio - 10am
5 min warmup - walking 3.7-4 mph
2:30 running @ 5.5 mph/ 2 min walking @ 3.5 mph x4

Strength -
Jackknife - 14x3
Single Arm Band Pull Downs - 14x3 @ 30lbs resistance
Alternating Lunges with Curl - 20 repsx3 with 5 lb handweights
Full pushups - 14x3
Dumbbell Bench Press on Ball - 14x3 with 10lb handweights
Squat, Curl, Press - 14x3 with 10lb handweights
Band Rotations on Ball - 14x3 @ 20lb resistance

FLP #26

Long day today. Will work out in the morning for today's workout.

Nutrition -

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

AM Snack - 10:15am
1/2 cup plain yogurt
1/2 frozen berries

Lunch - 12:30
Tuna salad per coach's recipe

PM Snack - 3:45pm
1 apple sliced
1 T. almond butter

Dinner - 6:30pm
6 oz prawns
1-1/2 cups salad with carrots, tomato, cucumbers, red cabbage

Water intake - 2L+

FLP #25

Finally finished with my workout at 10pm. I got home late and then my husband was ready for dinner, so I ate with him and then letter it settle for awhile. I'm so glad that I have my husband to give me the extra boost to get my workout done.

Nutrition -

Breakfast - 7am
1 cup oats with 1/3 cup almond milk and stevia
4 almonds
1/2 apple
3/4 T flaxseed

AM Snack - 10am
1/2 cup strawberries
1/2 cup plain yogurt with stevia

Lunch - 12:30pm
1-1/2 cup salad with carrots and red cabbage
1/2 tomato
1/2 grilled chicken breast
1/4 cup raspberries

PM Snack - 3:30pm
1/2 apple
1 T. almond butter

Dinner - 7pm
4 oz grilled salmon
1-1/2 cup salad with carrots, tomatoes, red cabbage

Water intake - 2L+

Exercise - 9pm

Cardio -
5 min warmup - walking 3.5-4mph
2:30min running @ 5.5 mph/2 min walking @ 3.8-4mph x4

Strength -
Jackknife - 13x3
Single Arm Band Pull Downs - 13x3 @30lbs resistance
Alternating Lunges Curl - 18x2 with 5lb handweights, 18x1 with 10lb handweights
Pushups -full - 13x3
Dumbbell Bench Press on Ball - 13x2 with 10lb handweights, 13x1 with 15 lb handweights
Squat, Curl, Press - 13x2 with 10lb handweights, 13x1 with 5lb handweights
Band Rotation on Ball - 13x3 with 20lb resistance

FLP #24

My body is screaming at me today for working out twice yesterday. Today's workout was a bit harder to do with double workout yesterday and then getting up at 4am this morning. I was impressed that I wasn't tired today with getting up so early. I have also noticed that I'm not tired anymore on weekday mornings when I get up for work.

Nutrition - ate 1/2 meals today

Breakfast - 5am
1 whole egg, 1 egg white
1/2 cup strawberries
6 baby carrots

AM Snack - 9:30 - ok'd with Coach because of antibiotics
1/4 cup plain yogurt with a bit of stevia
1/4 cup sliced strawberries

Lunch - 12:45pm
1-1/2 cup salad with 1/2 tomato, 3 baby carrots, 1/4 cup red cabbage
1/2 chicken breast grilled

PM Snack - 4pm (I didn't have any edamame so had to substitute)
1oz almonds
5 baby carrots

Dinner - 8pm
1 cup salad with 1/2 tomato, 3 baby carrots
apple cider vinegar
1 turkey burger per Coach's recipe (added a little garlic)

No PM Snack

Water intake - 3L+

Exercise -

Cardio - 6:15pm
Warmup - 5min walking
2:30min running/2min walking x4 @ 5.5-6 mph/ 3.5-4mph

Strength - I need to get some 10lb handweights
Jackknife - 12x3
Single Arm Band Pull Downs - 12x3 @ 20lbs resistance
Alternating Lunges with 5lb handweights - 12x3
Full Pushups - 12x3
Dumbbell Bench Press on Ball - 12x3 with 15lb handweights
Squat, Curl Press - 12x3 with 5lb handweights
Band Rotations on Ball - 12x3 each side with 15lbs resistance

FLP #23

Made up Monday's workout this morning and then did Tuesday's workout this evening. Didn't think I was capable of such a thing, but I did and feel great. I like the new workout, doesn't seem as hard but they seem to really work the abs and I like the combinations.

I ate 1/2 meals per Coach's suggestion, except for breakfast

Nutrition -

Breakfast - 9:45am
1/2 smoothie per Coach's recipe

AM Snack - noon
1/2 of 2nd 1/2 of smoothie from breakfast

Lunch - 2pm
1/2 tuna salad per Coach's recipe
1/2 sliced apple

PM Snack - 4:30pm
1 oz chicken breast
5 baby carrots

Dinner - 7:30pm
1 cup salad with carrots and red cabbage
1/2 tomato
3oz fresh grilled salmon
1/2 T. flaxseed oil with apple cidar vinegar

Water intake - 2L +

Monday's workout - 11am

Cardio -
Warmup - 5 min walking @ 4mph
2:15 min running @ 6mph/ 2 min walking @ 3.5-4 mph x 4

Strength -
Jackknife - 10x3
Single Arm Band Pull Downs - 10x3 @ 20lbs resistance
Alternating Lunges with Curl - 10x3 with 5 lb handweights
Stability Ball Pushups - 10x3
Dumbbell Bend Press on Ball - 10x3 with 15lb handweights
Squat, Curl, Press - 10x3 with 5 lbs handweights
Band Rotations on Ball - 10x3 each side @ 15lbs resistance

Tuesday's workout - 6pm

Cardio -
Warmup - 5 min walking @ 3.5-4mph
2:15 running @ 6mph/2 min walking @ 3.5-4mph x 4

Strength -
Jackknife - 10x2, 11x1
Single Arm Band Pull Downs - 10x2, 11x1 @ 20lbs resistance
Alternating lunges - 10x2, 11x1 with 5lb handweights
Full Pushups - 10x2, 11x1
Dumbell Bench Press on Ball - 10x2, 11x1 with 15lb handweights
Squat, Curl, Press - 10x2, 11x1 with 5lb handweights
Band Rotations on Ball - 10x2, 11x1 with 15lbs resistance

FLP #22

8:30pm Just got home from sitting in the doctor's waiting room to see if I have a sinus infection. Instead, he diagnosed me with a soft tissue infection in my face. Woo hoo! So now I'm on some hot rod antibiotics for the next 10 days and somehow need to include yogurt into my daily diet to ward off a yeast infection.

The doctor's office is very interesting these days. They ask anyone who is sneezing or coughing to wear a face mask. They come out and wipe the handles on the chairs with antibacterial wipes every so often and everyone seems paranoid.

Will do my workout in the morning. I'm really looking forward to the new workout.

Nutrition -

Breakfast - 7am
1 cup oats with 1/3 cup almond milk and stevia
2 eggs scrambled

AM Snack - 10am
2 oz of almonds
1 cup frozen berries

Lunch - 12:30am
2 cups salad
1 tomato
3 baby carrots
1 can tuna
1 T. flaxseed oil, apple cider vinegar

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

Dinner - 8:45pm
2 cups salad
1 sliced tomato
3 baby carrots
6oz grilled chicken
1 T. flaxseed oil, apple cider vinegar

PM Snack - none

Water intake - 3L

FLP #21

Woke up to our first snow this morning. I don't think we are all ready for this yet. Typically, we are still having 80 degree weather. So that said, I rode my spin bike for an hour thru the Valley of Fire in Las Vegas, Nevada. I was sweating like a pig when I was done because it was 109 deg. during the ride. ;o)

Weight was down 8oz yesterday but back up the 8oz this morning. I'm looking forward to trying Coach's 1/2 portion meals to see if that will make a difference with my body. I'm seeing reduction in inches but the pounds aren't dropping much. Still at approx. 7lbs down since FLP#1. I'm still happy with the results though.

Nutrition -

Breakfast - 8am
2 whole eggs and 2 egg whites
1 whole fresh tomato

AM Snack - 10:30am
smoothie per Coach's recipe

Lunch - 1pm
2 cups salad with cucumbers, tomato, red cabbage, carrots
1 grilled chicken breast
1/2 apple

PM Snack - 3:30pm
1 cup frozen edamame with olive oil and sea salt

Dinner - 7:15pm
2 cups salad with tomato, red cabbage, cucumbers, carrots
1 salmon burger with green and red peppers, green onions

PM Snack - 9pm
2 cups popcorn

FLP#20 continuation

After I made my post for Saturday and was headed to bed, my very supportive husband of the FLP convinced me to try to do some of my workout that was a make up for Friday. Even though I had a pounding headache, I managed to squeeze out a partial workout.

Exercise - 9:20pm

Cardio -
5 min warmup - walking on treadmill
2 min high intensity running/2 min low intensity x2
(my head hurt too bad to run any longer)

Get-ups - 15x1, 5x1 (anything on the floor made my head pound)
Push ups - 10x1 (full), 5x1
Burpees - 10x1, 5x1
walking lunges - 18x2
standing band rotations - 20x2
band pull downs - 15x2

FLP #20

Woke up this morning with some major sinus pain and its only gotten worse throughout the day. Feels like I was punched in the nose. This evening it has turned into a wonderful sinus headache, so am going to bed without making up Friday's workout.

Nutrition - Not much of an appetite today

Breakfast - 9am
1 cup oats with 1/3 cup almond milk and stevia
1 apple sliced
8 almonds

AM Snack - none

Lunch - 1:30pm
2 cups salad
1 cup carrots, cucumbers, tomatoes
1 T. avocado
1 chicken breast
apple cider vinegar as dressing

PM Snack - 4pm
1 apple sliced
1 T. almond butter

Dinner - 7;30pm
1 turkey burger with red and green peppers
1 cup salad with tomatoes, carrots
1 T. avocado
apple cider vinegar

Water intake - 2L

FLP #19

Got home late tonight so haven't worked out. Will catch up in the morning.

Nutrition -

Breakfast - 6:50am
1/2 Smoothie per Coach's recipe

AM Snack - 10am
2nd half of smoothie

Lunch-1pm
Tuna salad per Coach's recipe
1 apple

PM Snack - 4:15pm - forgot to grab what I was supposed to have
1/2 cup cottage cheese
1/2 cup frozen berries

Dinner - 7:45pm
1 turkey burger with red and green peppers
1 cup steamed veggies - zucchini, mushrooms, carrots
1/2 cup fresh red cabbage

Water intake - 3L+

FLP #18

I thought I would switch up my cardio tonight and get on the air rower instead of the treadmill. Ugh..... quite the workout on the glutes and then to add the walking lunges on top of that. They were burnin'! Hopefully it will give me a little boost to get me dropping weight again. I got some different protein powder tonight, something unsweetened, but has natural vanilla flavoring. If there is such a thing. ;o) It seems like I'm getting hungry before its time to eat again, especially in the evening before dinner. I've been having to have a snack before workout.

Nutrition -

Breakfast - 7am
2 whole eggs, 2 egg whites, 1/2 chopped spinach, and mushrooms
1 orange

AM Snack - 10am
1/2 cup cottage cheese
1/2 cup frozen berries
I need to get different protein powder. The stuff I have has sucralose in it.

Lunch - 1pm
2 cups fresh veggies (out of salad)
1 chicken breast

PM snack - 3:30
1 cup edamame, 1/2 T. olive oil, sea salt

Snack - 6:15pm (hungry so had to eat before workout)
12 almonds
4 carrots

Dinner - 8:30pm
6oz salmon, shrimp, scallops
1 cup salad
1 cup fresh veggies - cucumbers, tomatoes

Water intake - 3L+

Exercise - 6:30pm

Cardio - rowing
5 min warmup
2min high intensity/2 min med intensity x 4

Strength -
Get-ups - 2 x15 @5lbs, 1x15 @ 3lbs
Pushups - 2x11, 1x12 full on floor
Burpees w/10lbs - 13x3
Walking lunges - 2x20, 1x18
Standing Band Rotations - 3x20
Band Pull-downs - 3x20