Fat Loss Project Day 17

The meals are second nature now. I don't even really think about eating anymore. I'm feeling pretty energetic.

Came straight home after work tonight and did my workout. Tried to really push myself tonight.

Nutrition -

Breakfast - 7am
1 cup hot oats with 1/4 cup almond milk and stevia
1 T. ground flaxseed
8 almonds
1 apple sliced

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

Lunch - 1pm
2 cups salad with tomato, cucumbers
1 chicken breast grilled

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

Dinner - 8pm
2 cups salad
1 cup tomatoes, cabbage, carrots, cauliflower
1 chicken breast grilled

Night snack - none

Water intake - 3L+

Exercise - 6:10pm

Cardio -
5 min warmup
2 min run @85-90% intensity/2 min. walk x 4

Strength -

Get-ups 15x3 with 5lbs
Push-ups - full on the floor 10x2, 14x1
Burpees with jump - 12x3 with 10 lbs
Walking lunges - 18x3
Standing Band Rotations - 1x15, 2x20 @ 20lbs resistance - Bowflex Revolution
Band Pull downs - 2x15, 1x20 @ 20lbs resistance - Bowflex Revolution

Fat Loss Project Day 16

Good day today. We are trying to get to bed earlier the past couple nights. Being night owls, we typically only get 6-7 hours of sleep each night.

I seem to be getting hungry before snack and meal time.

Nutrition -

Breakfast - 6:50pm
1/2 smoothie per Coach's recipe

AM Snack - 9:50am
2nd 1/2 smoothie

Lunch - 12:30pm
Tuna salad per Coach's recipe - this is such a good salad

PM snack - 3:40pm
5-6 carrots
4 slices deli turkey

2nd PM snack - 6:15pm - was hungry again and needed to eat before workout
5-6 carrots
1 cup popcorn

Dinner - 8:20pm
6oz steak
1 cup steamed veggies - zucchini, carrots, broccoli, mushrooms
1 tomato sliced

Water intake - 3L+

Exercise - 6:55pm

Cardio - treadmill
5 min warmup
2 min run @ 6-6.4mph @ 85% intensity/walk @ 3.5-4 mph x 4

Strength -
Get ups - 16x3
Pushups on knees - 16x3
Burpees with 6lbs - 11x3
Walking Lunges - 16x3
Standing Band rotations - 11x3 @ 15lbs on Bowflex
Band Pull Downs - 11x3 @ 15lbs on Bowflex

Fat Loss Project Day 15

Great day today! After work, our crew did trash clean-up on our adopted street. That took about an hour and then came home to workout. I'm loving the walking lunges. They are one of my favorite exercises. I am able to incorporate our Bowflex Revolution into some of this weeks exercises - standing band rotations and band pull-downs.

Nutrition -

Breakfast - 6:50am
Omelette made per Coach Rylan's recipe
1/2 apple

AM Snack - 9:45am
Quick shake per Coach's recipe

Lunch - 12:30pm
Mexican Salad with chicken per Coach's recipe (thank goodness I pre-made this because I wouldn't have had time to make it on my lunch break)

PM snack - 3:45pm
1 cup edamame with 1/2T olive oil and sea salt

Dinner - 8:30pm
Salmon burger per Coach's recipe (pretty good stuff!)
2 cups salad with tomatoes, cucumbers, carrots

Snack - 9:45pm
1 cup popcorn

Exercise -

Cardio - 7pm
warmup - 5min walking at 3.5 - 4mph
run 2min @ 85% intensity /walk 2 min x4

Strength
Get ups with 3lbs 15 reps x3
Pushups - 15 reps x 3 (all on floor, 1/2 on knees)
Burpees - 10 reps x3 with 6lbs
Walking lunges - 12 reps x 3
Standing Band Rotations - 10 reps x 3 each side (15lbs resistance on Bowflex)
Band Pull-downs - 10 reps x 3 (15lbs resistance on Bowflex)

60 seconds rest between sets

Water intake - 3L+

Fat Loss Project Day 14

Did my cardio today doing hours of housework - mowing the lawn, vacuuming, grocery shopping, laundry. Does that count? Not the funnest but it had to be done and it kept me active. It was a beautiful day here in Central Oregon.

Chopped up all the ingredients for my omelette tomorrow morning and made my mexican salad ahead of time.

Slept in until 10am AGAIN!

Nutrition -

Breakfast - 10:30am
1/2 Smoothie per Coach's recipe (I love this smoothie!)

AM Snack - 1pm
2nd 1/2 of smoothie

Lunch - 3pm
Tuna salad per Coach's recipe
no fruit, too full

PM Snack - 7pm
4 slices deli turkey
6 baby carrots

Dinner - 9pm
6oz fresh salmon grilled
2 cups salad with sliced tomato, cucumber, carrots

Evening Snack - none

Water intake - 3L+

Fat Loss Project Day 13

Spent today catching up on chores that have been put aside during the week.

Slept in until 10am this morning. Wow! Did that feel good!

Breakfast - 10:30am
1 cup hot oats with 1/3 cup almond milk and stevia
8 almonds
1/2 apple

Snack - 1:40pm
1/2 cup cottage cheese
1/2 cup frozen berries

Dinner - 6:00pm
2 cups salad
1 cup tomatoes, cauliflower, carrots and cabbage
1 chicken breast grilled

Snack - 8:50pm
2 oz almonds

Exercise - make up of Day 12

Cardio -
Warmup - 5min
Run 2 min/ walk 2:15 min x3

Strength -
Squats - 14x3 with 6lbs extra
Step ups - 14x3 with 6lbs extra
pushups - on knees 14x3
burpees - 14x3 with 6lbs extra
Bench dips - 14x3
Get ups - 14x3 with 3 lbs extra

Water intake - 2L+

Fat Loss Project Day 12

Took some measurements this evening - I've lost 1-1/4" off my hips and 3/4" off my waist! Woo Hoo!

I was sore working out tonight and my stomach muscles were sore and fatigued all day. The last set of exercises were tough to squeeze out. I wore a heart monitor during work out tonight to see were I was, which was at 85% intensity (about 155bpm) during running and at least half of the strength exercises.

Nutrition -

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

AM Snack - 10:15am
1/2 smoothie

Lunch - 12:30pm
tuna salad made per coach's directions - I love this salad!

PM Snack - 5:30pm (forgot to take my snack to work)
4 slices turkey deli meat
1 cup fresh veggies - broccoli, cauliflower, carrots

Dinner - 8:45pm (not really hungry but made myself eat)
1 chicken breast
2 cups veggies - tomatoes, carrots, red cabbage

Evening snack - none

Exercise - 7:20pm (Day 11's workout) (Making up today's workout on Saturday) ;o(

Cardio -
warmup - 5min
2 min run @ 85% intensity x 3
2:15 min walk x 3

Strength - with 6lbs added weight
Squats - 13 x 3
Step ups - 13x3
Push ups - 13x3
Burpees - 13x3
Bench Dips - 13x3
Get ups - 13x3

Water intake - 3L+

Fat Loss Project Day 11

Great day today. Weighed this morning - down 5lbs. Gave me a huge boost to put out all I have in the exercise. The nutrition plan seems to be second nature now.

Nutrition -

Breakfast - 6:50am
1 cup hot oats with cinammon and stevia
1 T. flaxseed
1/2 apple
8 almonds

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

Lunch - 1pm
2 cups salad
1 cup cucumbers and cauliflower
1 chicken breast
1 apple

PM Snack - 3:30pm (forgot my apple and almond butter so substituted with what I had at work)
1/2 cup cottage cheese
1/2 cup frozen berries

Dinner - 8:45pm
6oz prawns
2 cups steamed veggies - asparagus, carrots, zucchini, broccoli
2 cups salad with cucumber and tomato

Evening Snack - none

Cardio - 7:15pm - Day 10's schedule
5 min warm up - treadmill 3.7-3.9 mph
2 min run @ 6mph x3
2:15 walk @ 3.7 - 4 mph x3

Strength - with 3lbs

Shoulder Squats - 12x3
Step-ups - 12x3
Push-ups (on knees) 12x3
Burpees 12x3
Bench Dips 12x3
Get ups 12x3

Water intake - 3+L
2 cups green tea