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