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 (" ")

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)

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.

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.

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

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

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

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

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

Fat Loss Project Day 10

I felt good today. A pair of pants that were too tight to wear 3 weeks ago slipped on with ease this morning. That gave me a much needed boost and made working out this evening so much easier. I did Day 9's workout. Still one day behind until Saturday.

Nutrition -

Breakfast - 5:50am
1/2 Coach's smoothie recipe - tasted sooooo good!

AM Snack - 10:15am
1/2 Coach's smoothie

Lunch - 12:30pm
Tuna Salad per coach's recipe - I'm not a green and red pepper eater but mixed into this salad with the pickles and beans, I think it's one of my favorites now.
1 apple

PM Snack - 3:30pm
1 cup veggies - carrots, broccoli and cauliflower
4 slices turkey deli meat

Dinner - 8pm
6oz grilled salmon
2 cups salad
1 cup tomato and cucumber
1 T. flaxseed oil and apple cider vinegar

Evening Snack - none

Cardio - 6:45pm
warm up - treadmill - 5 min
2 min high intensity - run 6 mph x 3
2:30 min low intensity - walk 4 mph x3

Strength - 3lb added weight
Shoulder Squat 11x3
Step-ups 11x3
Push-ups 11x3
Burpees 11x3
Bendch Dips 11x3
Get ups 11x3

Water intake 3+L

Fat Loss Project Day 9

Had a great day. No cravings. Put on a favorite pair of shorts tonight that are typically tight and they were LOOSE!! I'm waiting to weigh until Sunday morning.

I made up Day 8's workout tonight since I missed last night. I will be 24 hours behind all week until I work out on Saturday to catch up.

The eating plan is going great. I'm looking forward to a smoothie for breakfast in the morning.

Nutrition -

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

AM snack - 10:30am
1/2 cup cottage cheese
1/2 fresh raspberries

Lunch - 1pm
2 cups salad
1 cup cucumbers, tomatoes, broccoli, cauliflower
1 grilled chicken breast
dressing - flaxseed oil and apple cider vinegar
1/2 cup fresh raspberries

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

Dinner - 7:30pm
2 cups salad with dressing
2 cups steamed asparagus, zucchini, carrots
6oz grilled prawns

Evening Snack - none

Cardio - 6:15pm

Warmup - Treadmill 3.5-3.8 mph - 5 min.
Intervals - 2 min/2-1/2 min x 3 6mph/4mph

Strength Training - 3lbs.

Shoulder Squats - 10x3
Step-ups - 10x3
Pushups (on floor on knees) - 10x3
Burpees - 10x3
Bench dips - 10x3
Get-ups - 10x3

Rest 90 seconds between sets

Water intake - 3+L

Fat Loss Project Day 8

The eating plan is going wonderful! No cravings today! I am so excited. Had to work late tonight so I didn't get home until 8:45 pm and still had to cook dinner. Will do my cardio and strength training in the morning.

The smoothie was unbelievably yummy this morning.

Nutrition -

Breakfast -
Smoothie made with Coach's recipe - 1/2

AM Snack -10:15am
2nd 1/2 of smoothie

Lunch - 1pm
1 can tuna
1/4 cup chopped red and green peppers
1 chopped dill pickle
1/4 cup black beans
2 cups salad
dressing - 1 T. flaxseed oil and apple cider vinegar
1/2 apple (couldn't eat a whole apple - too full)

PM Snack -
1 cup broccoli, cauliflower and carrots
4 slices deli turkey meat

Dinner - 9:30pm
4oz grilled salmon
1 cup chopped cauliflower, tomatoes, carrots, cucumbers
2 cups salad
dressing - 1 T. flaxseed oil and apple cider vinegar

Water intake - 3+ L

Cardio & Strength - will do in the morning Day 9, along with Day 9's in evening

Fat Loss Project Day 7

Slept in this morning til 9:30am so it threw my nutrition schedule off a bit. Went for a 2.5 hour to one of the most beautiful places here in Central Oregon. Its a well known worldwide rock climbing mecca with breathtaking views. I've been wanting to get out there for quite awhile now, considering its only 15 minutes away. Thought I would share a couple photos -

Nutrition -

Breakfast - 10am

1 cup hot oats with cinnamon and stevia

1/2 sliced apple

8 almonds

AM Snack - noon

1/2 cup cottage cheese

1/2 cup fresh raspberries

Lunch - 1:30pm

2 cups salad with dressing

1 cup tomatoes and cucumbers

1 can tuna

cup fresh raspberries

PM Snack - 4pm

1 apple sliced with 1 T. almond butter

Dinner - 8pm

4 oz salmon

2 cups salad with drssing

2 cups steamed carrots and broccoli

PM Snack - none

Water intake - 2+L

Fat Loss Project Day 6

Got out of the house today. Went on a road trip (3 hour drive) to do a little shopping for the day. I prepared my snacks and took them with me and figured we would grab a salad bar somewhere for lunch plus took a serving of fruit. The restaurant was very accommodating when I asked for a salad with a grilled chicken breast. They even brought the tomatoes on the side. Had my afternoon snack on the way home and within an hour I was starving again. We still had 2 hours of driving. The only possible thing we had with us to hold me over was almonds, which I ate about 10. Fixed my dinner as soon as I got home and was good to go.

Nutrition -

Breakfast - 6:10am
1 cup hot oats with cinnamon and stevia
1 T. flaxseed
3/4 apple sliced
8 almonds

Morning Snack - 8:30am
1/2 cup cottage cheese
1/2 cup fresh raspberries

Lunch - 11:30am
2 cups salad with carrots and cabbage
1/4 cup tomatoes
1 chicken breast, grilled
1 T. flaxseed oil/apple cider vinegar dressing (took with me on trip)
raspberries

Afternoon Snack - 5pm
7-8 sticks of celery (4" sticks)
1 T. almond butter

Another Snack - 6:15pm
10 almonds

Dinner - 8pm
2 cups salad with dressing
2 cup broccoli, tomatoes, cucumbers
1 chicken breast, grilled

2+L water

Fat Loss Project Day 5

Day 5 is finally over.... been kinda sickly feeling today - stuffy, scratchy throat, sore achey body and diarrhea. Are these signs of detox? Felt so yucky this evening that I didn't exercise until almost 10pm then only got in 2 sets of strength training after cardio. Thank goodness that my husband encouraged me to try cuz I was headed to bed. :'(

Nutrition -

Breakfast - 6:50am
1 cup hot oatmeal with cinnamon and stevia
1 T. flaxseed
8 almonds
1 sliced apple

1 cup green tea

Morning Snack - 9:45am
1/2 cup cottage cheese
1/2 cup blueberries

Lunch - 12:30pm
2 cups salad with dressing
1 can chicken
1 cup chopped tomatoes and cucumbers
1 kiwi

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

Dinner - 7:30pm
2 cups salad with dressing
1 cup tomatoes and cucumbers
4 oz prawns

No evening snack

Cardio - 9:55pm

5 min warm up
2 min high intensity 2:45 minutes low intensity x2 (forgot to bump up to 3 min low intensity)

Strength Training -

Prisoner Squats - 2x14 reps
Bench Stepups - 2x14
Pushups (wall) - 2x14
Burpees - 2x14
Bench dips - 2x14
Get ups - 2x14

Water intake - 4+L

Fat Loss Projext Day 4

Nutrition -

Breakfast - 7am
1 cup oats with 1 T. flaxseed, cinnamon and stevia
1/2 sliced apple
8 almonds

Morning Snack - 10:10am
1/2 cup cottage cheese
1/2 cup fresh raspberries

Lunch - 12:20pm
4oz canned chicken
2 cups salad with flaxseed oil and applecider vinegar
1 cup chopped tomatoes
1 sliced pear

Afternoon snack - 3:30pm
1 sliced pear
1 T. almond butter

Dinner - 7:45pm
4oz grilled salmon
2 cups salad
2 cups steamed vegys - zucchini, squash, broccoli and carrots, fresh tomatoes

Water intake - 3+L water

Cardio - 6:30pm

Treadmill - 5 min warmup
2 min high intensity/2:45 min low intensity x 2

Strength Training -

Prisoner Squat - 3x13
Bench Step-ups - 3x13
Push ups - 3x13
Burpees - 3x13
Bench Dips - 3x13
Get ups - 3x13

Fatt Loss Project Day 3

Woohoo!! I'm feeling pretty good! No real cravings today and no headache. I did have 3 cups of green tea today though which could have been why there were no headaches. It felt so go to finish my three sets of 12.

Nutrition -

Breakfast - 6:45am
(1) apple - sliced and diced in oats
1 cup oats with cinnamon and vanilla stevia
1 T. ground flaxseed
8 almonds

9:15am - cup of green tea

Morning Snack - 10:10am
1/2 cup cottage cheese
1/2 cup fresh raspberries

Lunch - 12:30pm
3 cups salad
1 cup tomato and cucumber
1 chicken breast grilled
Dressing - flaxseed oil and apple cider vinegar
1 pear - sliced (yummy!)

Afternoon Snack - 3:10pm
(1) pear - sliced
1 t. organic almond butter

Dinner - 8pm
2 cups steamed broccoli, squash, zucchini, mushrooms and sliced tomatoes
2 cups salad with dressing - flaxseed oil and apple cider vinegar
4 ox grilled salmon (yummy!) (really needed a change from chicken)

Evening Snack (none) (too full)

Cardio - 6:45pm
Treadmill - 5 min. warmup
2 min high intensity running/2:45min fast walking x2

Strength Training

Prisoner Squat - 3x12
Bench Step-ups - 3x12
Pushups - 3x12 (2) sets wall, (1) set bench
Burpees - 3x12
Bench Dips (bent knee) - 3x12
Get-ups - 3x12

Rest 120 seconds between each set

Water intake - 3+L

Fat Loss Project Day 2

Got to bed at a decent time last night so it was a bit easier to get out of bed this morning @ 6:10am! I'm not a morning person, but I'm looking forward to that changing as I gain more stamina and energy with this program. Until then, I will do my workouts in the evening.

I made it through Day 2 quite easily with very few cravings and a slight headache this afternoon. I drank a cup of green tea this morning to ward off any sign of a headache and to give me a little boost.

Nutrition -

Breakfast - 6:45am
1 apple, sliced and cut up
1 cup oats
8 almonds
T. ground flaxseed

1 cup green tea with a few drops of stevia

Morning Snack - 9:30am
1/2 cup cottage cheese
1/2 cup fresh raspberries

Lunch - 12:30pm
2 cups salad
(1) chicken breast - grilled
1 cup mix of cucumber and tomatoes
1 T. olive oil and lemon juice dressing
3/4 cup fresh raspberries

Got the typical craving for something sweet after lunch

Afternoon Snack -
1 Pear (sliced)
1 T. organic almond butter

Dinner -
(1) chicken breast - grilled
(2) cups salad
(2) cups steamed broccoli

Water intake - 3+L

Exercies - 6:15pm

Walk/Run on treadmill
5 min warmup
2 min high intensity/3 min low intensity x2

Strength Training -

Prisoner squats -3 x 11 reps
Bench step-ups - 3 x 11 reps
Push ups - 3 x 11 reps
Burpees - 3 x 11 reps
Bench Dip - 3 x 11 reps
Get ups - 3 x 11 reps

I rested 120 seconds between each set. I was a bit nauseated when I was done, but it went away faster tonight.

Fat Loss Project Day 1

Dragged myself out of bed at 6:20am

Nutrition -

Breakfast @ 7am
1 apple sliced
1 cup old fashioned oats with cinnamon, vanilla stevia, and (1) tablespoon ground flaxseed
8 almonds (1 T sliced almonds)

Morning Snack @10:15am
1/2 cup cottage cheese
1/2 cup fresh raspberries

Lunch @12:45pm
2-1/2 cups salad
1 cup 1/2 brocolli/1/2 grape tomatoes
1 chicken breast - grilled
1 T. olive oil and lemon juice for dressing
3/4 cup fresh raspberries

Afternoon Snack @ 3:45pm
1 sliced apple
1 T. organic almond butter

5:30 - 6:45pm - took a nap (exhausted and headache from no caffeine)

6:55- 7:35pm - workout

Dinner @ 8:00pm
2 cups steamed broccoli
2 cups green salad with Coach's dressing
1 chicken breast - grilled

Water intake -
3+Liters

Exercise:
6:55-7:35pm

Cardio - Air Rower (similar to the Concept 2 Indoor Rower)

5 min warmup - broke sweat at 3 min

2 min high intensity/3 min low intensity x 2

Strength Training -

Prisoner Squat - 10 x 3
Bench Step-ups - 10x3
Pushups (wall) - 10x3
Burpees - 10x3
Bench Dips - 10x3
Get-ups (body weight only) - 10x3

Rested 120 seconds between each set.
I pretty much felt like throwing up when I was done, which lasted until I ate dinner.

I am having caffeine withdrawals so had a slight headache most of the day. And I was very tired. Took an hour nap when I got home from work, then did my workout. The workout was definitely challenging and I was sweating like a pig when I finished. The get-ups were the hardest. It's all worth it though!

setting up account to start my project...

i'm so excited to start this six week program!!! and sooooo ready for a change! thank you rylan for making this possible!