FLP2 Day 2

Days 2 went pretty smooth.

Day 2
Nutrition -

Breakfast - 7am

1 cup hot oats with ground flaxseed, almond milk and stevia
8 almonds
1/2 apple

AM Snack - 10:00am

1/2 cup cottage cheese
1/2 frozen berries

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

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 - 9:15pm (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 11 with 5lb weights, 1 set x11 with 10lb weights
Step ups - 3x12 with 5 lbs weights
Push ups - 11x3
Burpees with jump - 11x3
Bench Dips - 11x3
Get ups - 12x3

FLP#2 Day 1

I'm so excited to start FLP#2! Not sure what it is but until I have started the program, I have cravings for crap like a Snickers bar. Once I start the program, I don't have any problems. Go figure.

Still doing my workouts in the evening. I'm so not a morning person so find it difficult to get up early to try to get them in first thing. I can barely get up early enough to get to work on time. Blech!

Nutrition -

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

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

Lunch - 12:30
2 cups salad with cucs, tomatoes, and mushrooms
1 grilled chix breast
1 pomegranite

PM Snack - 3:30
1 small apple
1 t. almond butter

Dinner - 7pm
2 cups salad/ 1 cup spinach with cucs, tomatoes, mushrooms, cabbage and carrots
1/2 grilled lg chix breast

PM Snack - 9:15pm (after workout)
2 oz almonds

Water intake - 2L +

Exercise - 8pm

Cardio -
5 min warmup - walking at 8% incline
2 min high intensity running/ 3 min low intensity walking x 2

Strength -

Prisoner Squat - 2 x 10 with 5lbs weights, 1x10 with 10 lbs weights
Bench Step-Ups - 3 x 10
Full Pushups - 3 x10
Burpees with jump - 3 x 10
Bench Dips -straight leg - 3 x 10
Get-Ups - 3 x 10

FLP v2 starts next monday! Woo Hoo!

I signed up for the second FLP today! I'm so excited! I had such great results with FLP1 that I'm so looking forward to this one.

FLP v2.2

I started my version of the FLP yesterday using all the resources Coach gave us. I got such great results with the first 6 weeks that I'm doing another 6 weeks of the clean eating menu, cardio and strength exercises made up of combinations that we did during FLP. I took last week off from the cardio and strength exercises, but still ate somewhat clean - had a couple Halloween goodies in there also. ;o)

It felt so good to exercise tonight. I didn't think I could miss it, but I did. I'm lucky to have a supportive husband who encourages me to exercise and then tells me how proud he is of me. Hey, I was able to wear a pair of pants today that I haven't worn in over a year. Woo Hoo!!! I was so excited!

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