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)