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