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