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