FLP - Day 38

Incline 3

Cardio

Warmup: 5 min at 3.8mph
High Intensity - 5 sets of 3 min at 4.2mph
Low Intensity - 5 sets of 2 min at 3.8mph

Strength Training
Clean and Jerk - 3 sets, 12 reps
Get-up (quickly) - 3 sets, 9 reps each arm (18 total)
Burpees, Pushup, Press - 3 sets, 12 reps
Alternating Lunge & Torso Rotation - 3 sets, 9 reps each direction (18 total)
Ball Pass - 3 sets, 12 reps (one rep equals two passes)
3 point Toe Tappers - 3 sets, 12 reps each leg (one rep equals 3 taps, 36 each side)
Chin-Down and Crunch - 3 sets, 10 reps

2 liters of water

One Half Portions

Breakfast - 1 egg and one half cup of cooked oats with stevia and spices
No morning Snack
Lunch - 2 oz of tuna, one half tomato and carrot, one and one half cup of salad greens, 2 tsp of oil and lemon juice

Afternoon Snack - 1 apple and 2 tsp of natural peanut butter

Dinner - not hungry

Evening Snack - 1 cup of sliced raw veggies, carrot, yellow and green pepper, celery

FLP Day 37

Incline 3

Cardio
Warmup: 5 minutes at 3.8mph
High Intensity - 5 sets of 3min at 4.2mph
Low Intensity - 5 sets of 2 min at 3.8mph

Strength Training
Clean and Jerk - 3 sets, 11 reps
Get-Up(quickly) - 3 sets, 8 reps each arm (16 total)
Burpees, Pushup, Press - 3 sets, 11 reps
Alternating Lunge & Torso Rotation - 3 sets, 8 reps each direction (16 total)
Ball Pass - 3 sets, 11 reps (one rep equals two passes)
3 point Toe Tappers - 3 sets, 11 reps each leg (one rep equals 3 taps, 33 taps each side)
Chin-Down & Crunch - 3 sets, 9 reps

2 liters of water

Breakfast
One-half Portions

Half a cup of Coach`s cereal as recipe

Morning Snack: One-half cup of unsweetened almond milk with one quarter of banana
and a quarter cup of blueberries.

Lunch - one and a half cup of fresh spinach with a half hard boiled egg with a quarter of chicken breast 2 mushrooms and 1 tbsp of oil and lemon juice

No Snack

Dinner - Stir-Fry (one and half cup) with veggies, 2 tsp of olive oil and one half cup of spinach sauted with one third chicken breast.

FLP Day 36

Incline 3

Cardio
Warmup: 5 min @ 3.8mph
High Intensity - 3:00min @ 4.2mph x 5 sets
Low Intensity - 2:00min x 3.8mph x 5 sets

Strength Training
Clean and Jerk - 3 sets, 10 reps
Get-Up (quickly) - 3 sets, 7 reps each arm(14 total)
Burpees, Pushups, Press - 3 sets, 10 reps
Alternating Lunge & Torso Rotation - 3 sets, 7 reps each direction (14 total)
Ball Pass - 3 sets, 10 reps each leg (one rep equals two passes)
3 point Toe Tappers - 3 sets, 10 reps each leg (one rep equals 3 taps)
Chin-Up or down & Crunch - 3 sets 8 reps

Extra - 20 minutes at 4.2mph
2 liters of water

Breakfast - 1 cup of frozen berries, one-half cup of yogurt, plain. Stevia
No snack
No lunch
No Afternoon Snack
(Had to go out, sorry)

Dinner - 6 oz of wild salmon on large bed of greens, chopped veggies. Sauted 1 cup of spinach in 1 tbsp oil with 2 tbsp of lemon juice and dill(yum)

No evening snack - I was looking forward to this snack, but went to sleep.

FLP Day 35

Breakfast - 2 whole eggs scrambled and 1 cup of old fashioned oats with stevia and cinnamon.

Lunch - 3 cups of salad greens, 1 whole tomato, 1 sliced carrot, 13 oz of canned tuna
1 tbsp of oil and balsamic vinegar

Snack - 1 apple and 1 tbsp of natural almond butter

Dinner - 2 cups of salad greens, 1 whole tomato, 1 grated carrot, 3 oz of turkey breast
1 tbsp of oil and balsamic vinegar

FLP Day 34

Breakfast
Coach Rylan's hot cereal made with the large flake oats, 1/2 cup of bran, 1/4 cup of ground flax seed, 1/4 cup of sliced almonds, 1/4 cup of sunflower seeds, 1/4 cup of raisins. stevia and cinnamon added

Morning Snack - 1 cup of unsweetened almond milk, 1/2 banana and 1/2 frozen berries

Lunch - Simple Spinach Salad with spinach and greens, 1 sliced hard boiled egg, 2 oz of turkey oil and balsamic vinegar

Dinner - salad with 1 cup of veggies with 2 oz of grilled turkey breast and 1 tbsp of oil and Balsamic vinegar

FLP Day 33

Incline 3

Warmup: 5 min X 3.8
High Intensity - 2:45 min X 4.2mph x4 Intervals
Low Intensity - 2.00min x 3.8mph x 4 Intervals

Strength Training
Jackknife and Pushups - 3 sets and 14 reps
Chin downs - 3 sets and 14 reps
Lunge, curl and Press - 3 sets 20 reps (10 each leg)
Toe Tappers 3 sets, 18 taps each leg (each leg )
Squat, Curl Press - 3 sets 14 reps.
Front Dual Dumbbell Raise - 3 sets 14 reps

1 liters of water

Lunch - Tuna salad with 1 can of white flaked tuna canned in water
1 tbsp of oil, 1/4 chopped green pepper, 1 chopped dill pickle,served on romaine lettuce leaves 1 whole pear

Dinner - 2 cups of squash casserole with topping of brown sugar and nuts, 4 oz of turkey, beets, 1 small piece of pie

FLP Day 32

Incline 3

Warmup 5 min @ 3.8mph

High Intensity: - 2:45min @ 4.2mph x 4 intervals
Low Intensity - 2.00min @ 3.8 mph x 4 intervals

Jackknife and pushup - 3 sets x 13 reps
Chin-Downs - 3 sets 13 reps
Lunge, Curl, Press - 3 sets and 18 reps
Toe Tappers - 3 sets 16 taps each leg
Squat, Curl, Press - 3 sets 13 reps
Front Dual Dumbbell Raise - 3 sets, 13 reps

Breakfast - Smoothie made with unsweetened vanilla milk, 1 cup of frozen strawberries, 1 banana, 1/2 cup of whole flake oats
4 tbsp of plain low fat yogurt, 1 tbsp of ground flax seeds. 1/2 portion

Morning Snack - 1/2 portion of above

Lunch - Tuna Salad with 1 can of flaked tuna canned in water, 1 tbsp of oil, 1/4 chopped green pepper, 1 chopped dill pickle, 1/4 cup of cook beans, served on romaine lettuce. 1 whole pear

2 cups of salad with 1 cup chopped veggies, 4 oz of turkey breast

FLP Day 31

Incline - 3
Warmup: - 5 minutes at 3.8mph
High Intensity - 2:30min @ 4.2mph x 4 sets
Low Intensity - 2.00min X 3.8mph x 4 sets
*please note I just noticed the high intensity should have been 2:45 min and not 2:30
I will do this over again.

Jackknife and Pushup - 12 reps x 3 sets
Chin Downs - 12 reps x 3 sets
Lunge, Curl, Press - 16 reps x 3 sets
Toe Tappers - 14 taps each leg x 3 sets
Squat, Curl Press - 12 reps x 3 sets
Front Dual Dumbbell Raise - 13 reps x 3 sets

Breakfast - Omelet made with 2 whole eggs and 2 egg whites
2 cups of spinach and greens 1/2 cup of chopped bell peppers, 3 white mushrooms, 1 diced green onion. 1 pear

Snack - 1/2 cup of unsweetened almond milk, 1/2 banana and 1 tbsp of natural almond butter

Lunch - Mexican salad as per recipe (no cilantro)

Dinner - Salmon Burger with one tin of wild canned salmon, 1/4 cup of chopped green pepper, 2 diced onions, dill, served on mixed green with cucumber and pickles

FLP Day 30

Incline 3

Warmup: 5 min@3.8mph
High Intensity: 2:30 min @ 4.2mph x 4sets
Low Intensity: 2:00 min @ 3.8mph x 4 sets

Jackknife and Pushups 11 reps x 3 sets
Chin-Downs - 11 reps x 3 sets
Lunge, Curl, Press - 14 reps x 3 sets
Toe Tappers - 12 taps each leg x 3 sets
Squat, Curl, Press - 11 reps x 3 sets
Front, Dual Dumbbell - 11 reps x 3 sets

2 liters of water

Breakfast - 2 eggs, 1 cup of rolled oats

Lunch
3 cups of salad greens, 1 tomato, 1 sliced carrots 2 oz of grilled chicken
1 Tbsp of olive oil and lemon juice


Snack - 1 apple and 1 tbsp of almond butter

Dinner - 2 cups of salad greens, 1/2 tomato, 1 sliced carrot and 2 oz of grilled chicken

FLP - Day 29

Cardio - Incline 3

Warmup: 5 minutes @ 3.8 mph
High Intensity - 2.30min x 4.2mph x 4 sets
Low Intensity - 2.00min x 3.8mph x 4 sets

Strength Training
Jackknife and Pushup - 3 sets x 10 reps
Chin-Downs - 3 sets, 10 reps
Lunge, Curl, Press - 3 sets, 12 reps total
Toe Tappers - 3 sets, 10 taps each leg
Squat, Curl, Press - 3 sets, 10 reps
Front Dual Dumbbell Raise - 3 sets, 10 reps

2 liters of water

Breakfast - as per recipe - 1 cup of hot cereal with nuts and dried fruits as per recipe
Morning Snack - quick shake with unsweetened Almond milk, 1/2 banana, 1/2 cup of frozen berries
Lunch - Simple Salad - 2 cups of spinach and romaine lettuce, 1 sliced boiled egg,
4oz of tinned tuna in water
1 tbsp of oil and lemon juice for dressing
We got home late from an appointment and I was not hungry
Evening Snack - 1 cup of frozen berries made into an ice-cream consistency with stevia yum

1 hr water exercises for Sunday

Finished Day 2 - owed 1 exercise each - done
Finished Day 3 - owed all getups - done

FLP - Day 26

Cardio Training Incline 3

Warmup - 5 min @ 3.8mph
High Interval - 4 sets of 4.2mphx 2:30 min
Low Interval - 4 sets of 3.8mph x 2:00 min

Strength Training Circuit

Jackknife - 3 sets x 14 reps each
Single Arm Band Pull Downs - 3 sets and 14 reps each
Alternating Lunges with Curl - 3 sets 20 reps total
Pushup (superset with below) - 3 sets 14 reps
Dumbbell Bench Press on Ball - 3 sets 14 reps
Squat, Curl, Press - 3 sets with 14 reps each
Band Rotation on Stability Ball - 3 sets with 14 reps each direction

2 liters of water

Breakfast - 2 eggs, whole and scrambled. 1 cup of old fashioned oats with stevia and cinnamon.
Morning Snack - 1 cup of berries
Lunch - 3cups of salad greens, 1 sliced carrot, 1 half tomato, 4 oz of grilled chicken, 1 tbsp of oil and lemon juice
Afternoon Snack - 1 apple
Dinner 2 cups of salad, 1 tomato, 1 sliced carrot, 1 4 oz of canned tuna, 1 tbsp of oil and lemon juice

FLP Day Day 25

Cardio Training Incline 3

Warmup: 3.8mph x 5 min
High Intensity: 4.4mph x 2.30 min x 4 sets
Low Intensity: 3.8mph x 2.00 min x 4 sets

Strength Training Circuit
Jackknife 3 sets x 13 reps
Single Arm Band Pull Downs - 3 sets x 13 reps
Alternating Lunges with Curl - 3 sets x 18 reps
Pushups (superset with below) -3 sets with 13 reps
Dumbbell Bench Press on Ball - 3 sets with 13 reps
Squat, Curl Press - 3 sets 13 reps
Band Rotations on Stability Ball - 3 sets 13 reps each direction

2 liters of water.

Breakfast - 1 apple chopped and mixed with 1 cup of oatmeal, 1 tbsp of toasted almonds, 1 tbsp of grounded flax seed. Cinnamon and stevia
*I was just too hungry

Morning Snack - 1/2 cup of plain yogurt mixed with 1.2 cup of berries.

Lunch 3 cups of salad greens with 1 cup of veggies and 4 oz of turkey with oil and vinegar. 1 piece of fruit

Afternoon snack - 1 apple

Dinner - 2 cups of salad green with 1 cup of veggies and 4 oz grilled chicken and 1 tbsp of oil and vinegar.

FLP Day 24

Cardio - Incline 3

Warmup: 5 min @ 3.8mph
High Intensity - 2:30min @ 4.4mph x 4 sets
Low Intensity: - 2:00min @3.8mph x 4 sets

Strength Training Circuit
Jackknife - 12 reps x 3 sets
Single Arm Band Pull Downs - 12 reps x 3 sets
Alternating Lunges with Curl - 16 reps total x 3 sets
Pushups (superset with below) 12 reps x 3ets
Dumbbell Bench Press on Ball - 12 reps x 3 sets
Squat, Curl Press - 12 reps x 3 sets
Band Rotations on Stability Ball - 12 reps each direction

Breakfast - Smoothie made with unsweetened vanilla almond milk with 1 cup of blueberries and 1 banana, 1/2 cup of whole flake oats with 4 tbsp of plain low fat yogurt, 1 tbsp of flax seed grounded. My husband had 1/2 of the smoothie and with my half I had 1/4 for breakfast and 1/4 for morning snack

*This is the only time with this program I was very uncomfortable with hunger pains. The Smoothie did not do it for me and also I skipped a snack and lunch altogether as we had to go somewhere. There was food at this gathering and had a cheat meal. Was not hungry when we got home and did not have supper, nor the snack. Not good

FLP Day 23

Cardio Training Incline 3

Warmup:3.8mph x 5 min

High Intensity 4.2mph x 2:15 min x 4 sets
Low Intensity 3.8mph x 2:00min X 4 sets

Strength Training

Jackknife 11reps x 3 sets
Single Arm Band Pull Downs 11reps x 3 sets
Alternating Lunges with Curl 14 reps X 3 sets
Pushups (supersets) 11 reps x 3
Dumbbell Bench Press on Ball 11 x 3 sets
Squat Curl, Press 11 reps x 3 sets
Band Rotations on Stability Ball - 11reps each direction x 3 sets

2 liters of water
1/2 portions

Breakfast
Omelet made with 1/3 cup of egg whites, 1 cup of greens, onion, chopped bell peppers, 3 sliced mushrooms, 1 tbsp of oil and one peice of pear

Snack - Quick shake with 1/2 cup of unsweetened almond milk, 1/2 banana and 1 tbsp of natural almond butter

Lunch - Mexican Salad - 1/2 onion, green pepper, parsley, 1 medium tomato 2 oz of turkey

Snack 1 cup of frozen Edamame beans with 1/2 tbsp of oil, with salt and olive oil
(was too hungry)

Dinner
Bed of mixed greens with tomato and cucumber, veggies and onions, tomato with 21/2 oz
turkey

These 1/2 portions are not easy. I appreciated the easier workout

FLP - Day 22

Cardio - Incline 3

5 minutes @ 3.8mph
High Intensity - 2:15 min @ 4.2mph x 4 sets
Low Intensity - 2:00 min @ 3.8 mph X 4 sets

Strength Training Circuit
Jackknife 10 reps x 3 sets
Single Arm Band Pull Downs 10 reps x 3 sets
Alternating Lunges with Curl 12 reps x 3 sets
Pushups (superset with below) 10 reps
Dumbbell Bench press on Ball 10 reps x 3 sets
Squat, Curl, Press 10 reps x 3 sets
Band Rotations on Stability Ball 10 reps each direction x 3 sets

2 liters of water

Breakfast
2 Eggs scrambled
1 cup of old fashioned oats with stevia and spice
Morning Snack
1 cup of berries

Lunch
2 cups of salad greens
1 whole tomato
2 oz of grilled chicken
1 tbsp oil and lemon juice

Afternoon Snack
1 apple + 1 tbsp of natural almond butter

Dinner
2 cups of salad greens
1 whole tomato
4oz of baked turkey
1 tbsp of olive oil and lemon juice

FLP Day 19

Cardio Incline 2

Warmup: 5 min @ 4.2mph
High Intensity - 2min @ 4.2mph x 4 sets
Low Intensity - 2 min @ 3.8mph x 4 sets

Strength Training

Get-Ups (2lb weight) 19 reps x 3 sets
Pushups - 19reps x 3 sets
Burpees with jump(5 lbs) - 14 reps x 3 sets
Walking lunges - 20 total lunges x 3 sets
Standing Band Rotation - 14 reps each direction x 3 sets
Band Pull-Downs - 14 reps x 3 sets

Drank 2 liters of water

Breakfast - 7:30am
Smoothie - 1 cup of water, 1 cup of frozen blueberries, 1 banana, 1/2 whole flakes, 4 tbsp. of yogurt, 1 tbsp of flax seed. 1/2 for breakfast and 1/2 for morning snack.

Lunch 12:30
Tuna salad - 1 can of white flaked tuna canned water, 1 tbsp of olive oil, 1/4 cup of pepper, 2 chopped dill pickle, 1/4 cup of black beans, served on romaine lettuce, 1 whole pear

Forgot the snack

Dinner 6:00pm
3 cups of green salad with 1 cup of chopped veggies, 1 tomato on salad, 1 tbsp of oil and lemon juice, 6 oz of fresh salmon and 1 cup of squash.

FLP Day 18

Cardio - Incline 2

Warmup: 5 min @3.7mph
High Intensity - 2 min @ 4.1mph x 4 sets
Low Intensity - 2 min @ 3.7mph x 4 sets

Strength Training Circuit

Get-Ups Weighted 18 reps x 3 sets
Pushups 18 reps x 3 sets
Burpees with jump - 13 reps x 3 sets
Walking Lunges - 18 total lunges x 3 sets
Standing Band Rotations 13 each direction x 3 sets
Band Pull-Downs - 13 reps x 3 sets

2 liters of water

Breakfast - 7:30
1/3 cup of egg whites
2 cups of spinach
1/2 cup of chopped peppers
3 sliced white mushrooms
1 diced green onion
1 orange

Snack 10:30
Quick Shake - 1/2 banana, 1/2unsweetened milk, 1 tbsp of natural almond butter

Lunch
Mexican salad
1/2 red onion, 1/2 green pepper, handful of radishes, 1 tsp of chopped parsley, 3 medium tomatoes,1/2 English cucumber, tossed in 4 oz baked turkey with 1 tbsp of oil and lime juice.

No snack

Dinner
1 can of wild salmon, 2 diced green onions, 1/4 cup of pepper with dill and served on lettuce, cucumber and pickle
A little confusion about this recipe - is it suppose to be cooked?

FLP Day17

Cardio Training - Incline 2

Warmup: 5 min @ 3.5
High Intensity: 2 min @ 4.1mph x 4 sets
Low Intensity: 2 min @ 3.7mph x 4 sets

Strength Training Circuit

Get-Ups weighted(5lbs) 17 reps X 3 sets
Pushups - 17 reps x 3 sets
Burpees(with jump) - 12 reps X 3 sets
Walking Lunges - 16 total lunges x 3 sets
Standing Band Rotation - 12 each direction x 3 sets
Band Pull-Downs - 12 reps x 3 sets

Drank 2 liters of water

Breakfast
1 pear chopped and mixed into oats
1 cup of old fashioned large flake oats
1 tbsp of sliced unsalted almonds
1 tbsp of ground flax seed
Cinnamon and Stevia

Morning Snack
1/2 cup of no fat yogurt
1/2 cup of frozen blueberies mixed in

Lunch
3 cups of green salad
1 cup of sliced veggies
4 0z of deli turkey breast mixed in
1 tbsp of oil and 1 of lemon juice
1 pear

no snack

Dinner
2 cups of veggies
2 cups of green salad with 1 tbsp oil and lemon juice
1 serving 6oz of baked turkey breast

FLP - Day 16

Cardio Training - Incline 2+

Warmup: 5min @ 3.7mph
High Intensity - 2min @ 4.1mph x 4 Sets
Low Intensity - 2 min @ 3.7mph x 4 Sets

Strength Training Circuit

Get-Ups - 16 reps x 3 sets
Pushups - 16 reps x 3 sets
Burpees with jump - 11 reps x 3 sets
Walking lunges - 14 lunges x 3 sets
Standing Band Rotations - 11 each direction x 3 sets
Band Pull-Downs - 11 reps x 3 sets

Drank 2 liters of water

Breakfast - Smoothie with 1 cup of unsweetened almond vanilla milk, 1 cup of blueberries, 1 banana, 1/2 cup of whole flake oats, 4 tbsp of plain low fat yogurt
1 tbsp of crushed flax seed. - 1/2 smoothie

Morning Snack - 1/2 of smoothie

Lunch - 1 tin of salmon, 1 Tbsp of oil, 1/4 cup of chopped green pepper, 1 dill pickle, chopped, with romaine lettuce, 1 pear

Afternoon Snack - 1 cup of veggies, 4 oz of deli turkey

Dinner - 2 cups of green salad, 1 cup of veggies, 1 Tbsp of oil with lemon juice, 1 serving of lean protein, 1 cup of squash

FLP - Day 15

Cardio Training Incline 2+

Warmup: 5 minutes @ 3.7 mph
High Intensity - 2 min @ 4.1mph x 4 sets
Low Intensity - 2 min. @ 3.7mph x 4 sets

Exercises
Get-Ups weighted - 15 reps x 3sets
Pushups 15 reps x 3 sets
Burpees with jump - 10 reps x 3 sets
Walking lunges - 12 reps X 3 sets
Standing Band Rotations sets - 10reps each direction x 3 sets
Band Pull-Downs - 10 reps x 3sets

Drank 2 liters of water

Menu plan - Sorry I did Menu plan A
Breakfast - as per menu plan A a smoothie made with unsweetened vanilla almond milk
1 cup of frozen blueberries
1 banana
4 tbsp of plain low fat yogurt
1 tbsp of flax seed crushed
Snack - Drank 1/2 of the smoothie
Lunch
Substituted deli sliced no fat turkey for the tuna. 1 tbsp of oil, 1/4 cup of chopped green pepper, 1 chopped dill pickle, 1/4 cup of black beans with romaine lettuce and 1 pear

No snack

Dinner - 3 cups of greens. 1 cup of chopped veggies, oil and vinegar 1 tbsp each. Lean protein 2 oz, mashed yams

No evening Snack

FLP Day 14

Exercise - an hour in the pool, and did water exercises

Smoothie made with 1 cup of unsweetened vanilla almond milk
1 cup of frozen blueberries, 1 banana, 4 tbsp of plain low fat yogurt, 1/2 cup of whole flake oats and 1 tbsp of grounded flax seed. `1/2 for breakfast and 1/2 for lunch

Lunch
exchanged tuna fish for can of wild salmon. All the rest of recipe the same

Afternoon Snack
2 cups of veggies and 4 slices of low fat turkey

Dinner
3 cups of salad with 1 cup of veggies, 1 tbsp of oil and lemon juice and 4 oz of low fat turkey
No evening snack

FLP - Day 13

Breakfast
1 apple shredded into 1 cup of old fashioned large flake oats, 1 tbsp of unsalted almonds and 1 tbsp of ground flax, cinnamon and stevia

Morning Snack - 1/2 cup of low fat plain yogurt and 1/2 cup of frozen blueberries

Lunch
2 cups of green salad
1 cup of veggies
Deli sliced turkey mixed in
Dressing 1 Tbsp of oil and lemon juice
1 piece of apple

Afternoon Snack
1 pear sliced and 1 tbsp of natural almond butter

Dinner
2 cups of steamed veggies - chard and oriental mix
2 cups of salad with lemon and oil dressing
1 serving of 6 oz of turkey

No evening Snack

No exercise

FLP - Day 12

Cardio Training - Incline at 1+

Warmup: 5 minutes at 3.7 mph
High Intensity - 4.1mph x 2 min. x 3 sets
Low Intensity - 3.7 mph x 2.15 min x 3 sets

Strength Training Exercise - Sets and Reps all 14 reps x 3 sets
Shoulder Squat
Step-Ups Weighted (under 5 lbs)
Decline Pushup
Dumbbell Burpees
Bench Dips - Feet Up
Get-Ups - weighted (under 5 lbs)

Breakfast and Morning Snack
1 cup of unsweetened vanilla almond milk
1 cup of frozen blueberries
1 banana
1/2 cup of whole flake oats
4 Tbsp of plain low fat yogurt
1 Tbsp of grounded flax seed
1/2 for breakfast and 1/2 for snack

Lunch - exchanged the tuna for grilled chicken all else the same

No afternoon snack

Dinner - 3 cups of salad with 1 cup of veggies, 1 tbsp of oil and lemon juice and 1 serving 4oz of salmon. 1 cup of cooked squash

No evening snack

Paid back 1 set each of exercises for Day 2

FLP Day 11

Incline at 1+
Warmup: 5 minutes at 3.7 mph
High intensity - 2min @4.1mph x 3 sets
Low intensity - 2.15 min @ 3.7 mph x 3 sets

Strength Training - All exercises at 3 sets and 13 reps
Shoulder Squat
Step-Ups weighted (under 5 lbs)
Decline Pushup
Dumbbell Burpees
Bench dips feet up
Get-Ups weighted (under 5 lbs)

2 liters of water

Breakfast
1 apple grated into 1 cup of old fashioned, large flaked oats, 1 tbsp unsalted almonds and 1 tbsp of ground flax seed. cinnamon and stevia

Morning snack - 1/2 cup of low fat, plain yogurt with 1/2 cup of blueberries

Lunch - 3 cups of green salad with 1 cup fresh veggies. Slivered deli turkey mixed in
Dressing 1 tbsp of oil and 1 tbsp of lemon juice 1 piece of pear
Afernoon Snack - 1 apple sliced with 1 tbsp of natural almond butter

Dinner 2 cups of steamed veggies, 2 cups of green salad with 1 tbsp oil and lemon juice, 6oz of lean protein

No evening snack

FLP Day10

Cardio Training - Incline 1+

Warmup: 5 min x 3.6mph
High Intensity - 2 min x 4.0mph x 3 sets
Low Intensity - 2:15 x 3.6mph x 3 sets

Strength Training Circuit 12 reps and 3 sets for all.
Shoulder Squat, weighted
Step-Ups weighted
Decline Pushup (bench)- first set shin on bench. Set 2&3 foot on bench
Dumbbell Burpees
Bench Dips - feet up and leg straight
Get-Ups weighted

2 liters of water

Always look forward to breakfast and snack on these days
7:30am
1 cup of unsweetened vanilla almond milk
1 cup of frozen strawberries
1 banana
4 tbsp of plain low fat yogurt
Got some flax today
one half smoothie saved for morning snack

Sorry about missing lunch. Errands took longer then I thought

Dinner 6pm
3 cups of salad greens
1 cup of chopped veggies
1 tbsp of oil and lemon juice
4 oz of no fat turkey
This was really filling. I think the steak last night filled me up.

8:30pm
One half oz of almonds

Did two sets of exercises today - Day 1 and Day 10 - Will post Day 1 tomorrow

FLP - Day 9

Cardio Training

Incline 1+
Warmup - 5 min @3.5mph
High Intensity - 2 min @ 3.9mph x 3 sets
Low Intensity - 2.30 min X 3.5 mph x 3 sets

Strength Training - all 3 sets, 11 reps
Shoulder Squat
Step-Ups Weighted
Decline Pushup - 1 set at knee. Second set at shins Third set at ankle
Dumbbell Burpees
Bench Dips
Get-Ups - weighted

2 liters of water consumed

Breakfast 7:30am - 1 apple shredded and mixed into 1 cup of old fashioned large flake oats, soaked for several hours. Cinnamon and stevia to taste

Morning Snack 10:30 am - 1/2 cup of low fat plain yogurt with 1/2 cup of strawberries

Lunch 12:30pm - 1 cup of fresh veggies in salad and 21/2oz of turkey.2 tsp Annie's natural dressing 1 piece of kiwi

Afternoon Snack 3:30pm - 1 apple with 1 tbsp of natural almond butter

Dinner 6:00pm - 1 cup of boiled sweet potato 2 cups of green salad 2 tsp of Annies natural dsg.- 1 4 oz serving of rib steak

Evening snack - 2 oz of unsalted nuts

FLP Day 8

Incline +1

Warmup: 5 min @ 3.mph
High Intensity 2 min @ 3.8mph x 3 sets
Low Intensity 2.30 min X 3.4mph X 3 sets

Exercises
Shoulder Squat - 3 sets 10 reps
Step-Ups Weighted - 3 sets 10 reps
First set from the knee.Second set from the calf. Third set from
the ankle
Dumbbell Burpees - 3 sets, 10 reps
Bench Dips - Feet Up - 3sets 10 reps
Get-Ups - Weighted - 3 sets 10 reps

Drank 2 liters of water

Breakfast - Smoothie made with 1 cup unsweetened blueberries, 1 banana, one-half cup
whole flake oats, 4 Tbsp of plain low fat yogurt. one half for breakfast.

Morning Snack - One half smoothie

Lunch - Tuna salad made with 1 can while flaked tuna canned in water, 1 tbsp of water, One quarter cup chopped green and red peppers, 1 cup chopped dill pickle, one quarter cup of black beans served on salad greens. 1 whole apple.

1 cup of zucchini and carrots

Dinner - 2 cups of salad greens, zucchini, carrots, 1 tbsp of oil and lemon juice,
1 can of wild salmon, one cup of cooked squash

FLP Day 6

Breakfast
Smoothie
1 cup of unsweetened vanilla almond milk
1 Cup of frozen blueberries
1/2 cup of whole flake oats
4 Tbsp of plain low fat yogurt
1/2 for breakfast

Morning Snack
1/2 smoothie

Like the smoothie. Glad to see it is on the menu for Monday.

Exercise - in the pool, pushups from edge of pool and against wall of pool.

Dinner
2 cups of spinach
1 cup of chopped veggies, zucchini, carrots, green pepper
4 oz of wild salmon
1 Tbsp of oil and lemon juice

Evening Snack
1 oz of almonds

Exercises Owing
Day 5 Get-Ups - 3 sets and & 14 reps. Done

FLP Day 5

Breakfast
1 cup of slightly cooked large flake oatmeal
1/2 cup of blueberries
1 Tbsp of almonds
Cinnamon and Stevia
Morning Snack - 1/2 cup of low fat plain yogurt and 1/2 cup of blueberries
Lunch
1 cup of salad greens, 1 oz of turkey, 1 cup of vegetables 1 tbsp oil and apple juice
Afternoon Snack - *1 banana and no almond butter Tummy is sore left side
Dinner: 2 cups of salad greens, 1 cup of Squash, 21/2 oz of roast chicken

2 liters of water

Cardio Training - Incline at +1
Warmup 5 minutes at 3.3mph
High Intensity - 2 min. @3.8 x 2 sets
low Intensity - 2.45min @ 3.3mph x 2 sets

Strength Training - all 3 sets and 14 reps
Prisoner Squat
Bench Step-Ups
Pushups - bench
Burpees with jump
Bench Dips - bent knee
Get-Ups minus weight

FLP - Day 4

Breakfast 10:00am
1 pear grated and mixed into oats
1 cup of large flake oatmeal
1 tbsp of unsalted almonds mixed in
Cinnamon and Stevia to taste

Snack 12:00
1/2 cup of no fat yogurt
1/2 blueberries

Lunch 1:30pm
2 cups of salad green
1 cup of veggies, green pepper, onion. radish, carrot
2 1/2 ozs of turkey
1 piece of apple

Snack 6pm
1 pear with 1 tbsp of Natural Almond butter

Dinner 8pm
2 cups of steamed veggies squash, tomato, onion,green pepper
2 cups of green salad with 1 tbsp of Annie's Natural dressing
21/2 oz of wild salmon

Snack 10pm - 1 oz unsalted almonds

2 liters of water

Cardio Training
Warmup - 5 minutes with incline at "one and"(1 second)@3.3mph
High Intensity - 2min @3.8 and 2 sets
Low Intensity - 2.45min @3.3mph and 2 sets

Strength Training
Prisoner Squat - 13 reps and 3 sets
Bench Step-Ups - "
Pushups (bench)- "
Burpees (with jump) "
Bench Dips(straight leg) " *8 straight
Get-Ups(minus weight) "

Day 3

8:30 am

Cardio
Warmup 5 min @3.2mph
High Intensity - 2 min @3.7 mph x 2 sets
Low intensity - 2:45min @ 3.3mph x 2 sets

Strength Training - 12 reps x 3 sets
Prisoner Squat
Bench Step-Ups
Push-Ups (wall)
Burpees (with jump)
Bench Dips (14 straight - the rest bent)
Get-ups* Back acting up will do when better)

Breakfast 9:30am
1 apple shredded into oatmeal
1 cup old fashioned large flake oatmeal
1 tbsp unsalted almonds
Cinnamon and stevia

Morning Snack 11:00am
One half cup of low fat plain yogurt
One half cup of frozen blueberries

Lunch 1:30pm
2 cups salad greens
1 cup sliced veggies carrot, peppers, cucumber
2 oz turkey
Dressing - 1 Tbsp of olive oil and 1 tbsp of lemon juice
1 piece of apple

Snack
1 banana and 1 tbsp of natural almond
*Out of apples and pears and needed the snack

Dinner 7pm
1 cup of baked squash 1 cup carrot, tomato, radish
2 cups of lettuce
Dressing 2 tbsp of oil and lemon juice
2 oz of turkey

Evening Snack 9pm
1 oz of unsalted almonds

2 liters of water

Day 2 - Tuesday November 24

Warmup: 3.2mph x 5min
High Intensity: 3.6mph x 2 min 2 sets
Low Intensity: 3.2mph x 3 min 2 sets

*There was a change here which I did not notice(*Owe 1 set each)
Prisoner Squat
Bench Step-Ups
Pushups (wall)
Burpees (with Jump)
Bench Dips (Bent Knee)
Get-Ups (Thought it better to start tomorrow - (*Owe 1 set)

PatcFatLossProject Day1 Monday Nov/23/09

Preparation for 2 hour procedure in hospital tomorrow
Will make the exercise up and post as soon as possible.

Wed. Dec 02, 2009 - Missed exercises done today
Warmup: 5 minutes at 3.2mph
High Intensity - 2 min @ 3.6 mph x 2 sets
Low Intensity - 3 min @ 3.2mph x 2 sets

Strength Training Circuit- 3 sets and 10 reps for all
Prisoner Squat
Bench Step-Ups
Pushups (wall)
Burpees (with jump)
Bench Dips (bent knee)
Get-Ups (minus weight)

Fat Loss Blog Day 40

Cardio
5 min warmup @4.3
High Intensity 3 min @ 4.7mph x 5 sets
Low Intensity 2 min @ 4.3 x 5 sets

Strength Training

Clean and Jerk 14 reps x 3 circuits

Get-Ups - 11 reps each arm equals 22 x 3 circuits Note: The right side is still difficult, that is the side where my back hurts. This would be a partial attempt. This circuit was done twice today to make up for yesterday
.
Burpees, Pushup, Press - 14 reps x 3 circuits This was a partial attempt also. Did the pushup at the wall. Also done twice today to make up for yesterday.

Alternating Lunge and Torso Rotation 22 total reps x 3 circuits

Ball Pass 14 reps x 3 circuits

3 point Toe tappers 14 reps x 3 circuits

Chin down and crunch - 12 reps x 3 circuits and 12 abdomen crunches x 3

2 liters of water

Breakfast 7:30am
3/4 bowl of old fashioned flake oats
1 apple
1 tbsp of ground flax seed
Cinnamon and Stevia to taste

Morning Snack - none

Lunch 1:00 pm
1 cup of salad
1 cup of veggies
1 oz turkey breast
2 Tsp. oil and lemon juice
1 small apple

Snack 4pm - 1 apple sliced and 1 tbsp natural peanut butter

Dinner 6:30pm
1 large romaine lettuce
1/2 cup of salad
2 slices of Deli turkey or 1/2 oz
2 tsp ranch dressing

Fat Loss Project Day 39 - Thursday

Cardio
5 min warmup 4.3 mph
High Intensity - 1set@ 4.8mph and 4 sets @ 4.7mph
Low Intensity - 5 sets @ 4.3 mph

Strength Training
Clean and Jerk 13 reps x 3
Alternating Lunge and Torso Rotation 10 reps each direction x 3
Ball Pass 13 reps x 3
3 point Toe Tappers 13 reps each leg x 3
Chin down and crunch 11 reps x 3 Included 33arm crunches at the wall

Because the pain on my left side has reappeared I am going to have to make the two exercises I missed, Getup and Burpees, up tomorrow if I can

I have not had this pain at all on this program but when Hummus was in a recipe it started up again. Maybe this has something to do with it or maybe not. I am suppose to have this checked out and was told to wait for a phone call from the powers that be ....a long time ago. I just won't eat hummus and I like it.

Drank 2 liters of water

Breakfast 7am
Taking medication for pain but tooth still sore so made a smoothie out of ingredients
as per recipe - 1 cup of spinach 1/4 cup bell peppers and one very small apple, 1 celery stalk - no eggs and no mushrooms

Snack 10:30am
1/4 cup of water, 1/4 cup of berries, 2 tsp of peanut butter

Lunch 12:30pm
Mexican salad 1/2 of recipe - 2 oz of turkey

Snack - forgot about snack

Dinner 6:pm
1oz left over tuna
1/4 cup of Mexican salad and cucumber
On romaine lettuce

Cheated with two halloween cookies from bakery and it was not worth it - tasteless
It is a cheat between 2 workout days. Was probably cutting the meals too much and missed the afternoon snack.

Just noticed this is late my apologies - Took a little while to get on the internet
etc. Don't know why.

Fat Loss Project Day 39 Thursday

cardio
5 min warmup @ 4.3mph

Fat Loss Project Day 38 Wednesday

5 min. warmup 4.3 mph
High Intensity: 3.00 @ 4.8 min x 5 sets
Low Intensity: 2:00 @ 4.3 min x 5 sets

Strength Training
Clean and Jerk 12 reps x 3 circuits
Get-Up 9 reps each arm(18 total) x 3 circuits
Burpees, Pushup, Press 12 reps x 3 circuits Note: I only managed a partial and even then it affected my back. 36 pushups done at the wall.
Alternating Lunge and Torso Rotation 9 reps each direction (18 total) x 3 circuits
Ball Pass 12 reps x 3 circuits
Chin Down and crunch 10 reps x 3 Note: Did 10 abdominal crunches x 3

2 liters of water

Breakfast 8:00am Made half portion of Smoothie recipe 1/4 for breakie and 1/4 for snack at 10:30 Lunch 1:00pm 2 oz of tuna fish in water, red and green pepper and 1 very small dill pepper. 1/8 cup of garbanzo beans and a few spinach leaves.
1 small apple Snack. at 3:30 1/2 cup of vegetables. Dinner 7:00pm 1/2 cup veggies, few spinach leaves, tomato and 2 oz of wild salmon and 1/4 cup of pumpkin

Fat Loss Project Day 37

Cardio
5 min warmup 4.2 mph
High Intensity: 3.00 min at 4.8 mph x 5
Low Intensity: 2:00 min at 4.2mph x 5

Strength Training
Clean and Jerk 11 reps x 3 circuits
Get-Up 8 reps each arm (16 total) x 3 circuits
Burpes, Pushup, Press 11 reps x 3 circuits Note: 33 pushups at the wall
Alternating Lunge and Torso Rotation 8 reps in each direction (16 total) x 3 circuits
Ball Pass 11 reps x 3 circuits
3 point Toe Tappers 11 reps each leg x 3 circuits
Chin down and crunch 9 reps x 3 Note: 20 abdominal crunches

Catchup for Sunday exercise: Today did half an hour water exercises. I did half an hour yesterday which totals the 1 hour I owed for Sunday

Drank 2 liters of water

Breakfast 8:30am
One quarter cup of Coach Ryan`s cereal

Morning Snack 10:30 am
Quick shake
1 cup of unsweetened almond milk
One half cup berries and banana
Note: forgot about the half portion. Thanks Coach for the reminder!

Lunch 12:30 pm
Half a portion of Simple Spinach Salad with 2 oz chicken

Afternoon Snack - 1 cup of vegtables

Dinner 6:30 pm
Half portion of Stir-Fry with quarter a cup of chicken

Snack 9:00 pm
Half a cup of frozen berries blended together

Fat Loss Project Day 36 Monday

Cardio

5 min. warmup 4.2 mph
High Intensity - 3:00 min @ 4.8 mph x 5 sets
Low Intensity - 2:00 min @ 4.2 mph x 5 sets

Strength Training - 3 circuits
1. Clean and Jerk - 10 reps x 3 circuits
2. Get-Up 7 reps each arm and 14 total x 3 circuits
3. Burpees, Pushup, Press 10 reps x 3 circuits
4. Alternating Lunge and Torso Rotation 7 reps each direction and 14 total x 3
5. Ball Pass 10 reps x 3 circuits
6. Point Toe Tappers 10 reps each leg x 3 circuits
7. Chin down and Crunch 8 reps x 3 circuits

Partial catchup for Sunday assignment 1/2 hour water exercise done today

Breakfast 8:00am
No breakfast had to go to the dentist. Got some pills and appointment with specialist.

Morning Snack - 11:30 am
as per the recipe no changes

Lunch 1:30pm
1 cup of vegetables
1/4 cup of hummus
1 apple
I like this lunch

Afternoon Roll-ups 3:30pm
50 grams of fat free deli turkey
chopped veggies
2 tsp fat free dressing. (don't know why I did not see and use the hummus)

Dinner 6pm
4 oz of Wild salmon
saute 1 cup of spinach in 2 tsp of oil and lemon juice

Evening Snack 8:50
Chai Smoothie as the recipe. I love this drink!

2 liters of water consumed

Note: I copied and pasted this from another blog that could not be published according to Mozilla Firefox, so I had to use the other one.

Fat Loss Project Day 36 - Monday

Cardio

5 min. warmup 4.2 mph
High Intensity - 3.00 min @ 4.8 mph x 5 sets
Low Intensity - 2,00 min @ 4.2 mph x 5 sets

Strength Training - 3 circuits
1. Clean and Jerk - 10 reps x 3 circuits
2. Get-Up 7 reps each arm and 14 total x 3 circuits
3. Burpees, Pushup, Press 10 reps x 3 circuits
4. Alternating Lunge and Torso Rotation 7 reps each direction and 14 total x 3
5. Ball Pass 10 reps x 3 circuits
6. Point Toe Tappers 10 reps each leg x 3 circuits
7. Chin down and Crunch 8 reps x 3 circuits

Fat Loss Blog Day 35

WorkOut
Doing 1 hour in the pool tomorrow after I have my dentist's appointment, if it is okay. I have been in a lot of pain this weekend. The tooth is numbing my face and affecting my ears, nose and throat. Did the Warmup and High (3min) and Low Intensity exercises, however was doing the wrong week as of tomorrow. They don't count for today.

2 liters of water

Nutrition
Breakfast 8:00 am
1 cup of frozen berries, 1/2 cup of yogurt, plain and low fat, stevia, added almond mik to make a smoothie
Morning Snack 10:30
3 stalks of celery, 2 tbsp of natural peanut butter, 2 tbsp of raisins
Lunch 12:30pm
1 cup of chopped veggies with 1/4 cup of hummus to dip

Afternoon Snack 3:30pm
Lettuce roll-ups
50 gms of deli turkey, veggies and 1 tbsp of hummus rolled up in lettuce leaves

Dinner 6pm
4 oz of poached salmon with sauteed spinach

8:30 Evening Snack
Chai Smoothie
1/2 cup of tea with a single chai teabag , one cup of crushed ice, 1/4 almond milk
vanilla, stevia and cinnamon

Al these meals were good. The chai smoothie is pleasant and cooling.

Fat Loss Blog Day 33 Friday 16 , 2009

Cardio
5 min @ 4.1mph
High Intensity - 2.45 min @ 4.7 mph x 5 sets
Low Intensity - 2.00 min at 4.2mph x 5 sets

Strength Training - 3 circuits
Jackknife and Pushup - 12 reps x 3
Chin downs - 12 reps x 3
Lunge, Curl Press 16 reps x 3
Toe Tappers - 18 reps x 3
Squat, Curl Press - 12 reps x 3
Front Dual Dumbbell raise 12 reps x 3
Please note also included is 5 days of the chin-downs 12 reps x 3
2 liters of water

Breakfast 8:00am
half cup of oatmeal with stevia (still hard to eat and not much of an appetite.)
Snack 10:30 half cup of blueberries
Lunch 12:30
1 cup salad greens, tomato, carrot and 2 oz of grilled chicken
No snack
Dinner 6:00pm
greens and carrot and tomato with 2 0z of chicken

Thursday Fat Loss Blog Day 32

No cardio or strength Training - Have been up since 2am with a raging toothache. It is hard to chew. Finally got a dentist appointment. My back is not that great either. Will make it up somehow.

Breakfast: Could not chew so 1/2 smoothie
Morning Snack 10:30 - 1/4 cup of low fat plain yogurt
Lunch 12:30: Smoothie of 1 banana, handful of spinach,1 apple 2 celery sticks and cup of water.
Afternoon snack 3:30pm - 1/2 cup of adamare
Dinner 6:00pm - 1 cup salad 4oz grilled chicken

1 liter of water

Catchup
Cardio
Warmup 5 min @ 4.2,ph
High Intensity - 2.45 min x 4.8 mph x 5
Low Intensity - 2.00 min x 4.2 mph x 5
Strength Training - 3 circuits
Jackknife and pushups 12 reps x 3
Chindowns 12 reps x 3
Lunge Curl Press 16 reps x 3
Toe Tappers - 18 reps x 3
Squat Curl Press - 12 reps x 3
Front Dual Dumbbell raise - 12 reps

Fat Loss Project Day 31

Warmup 5 min @ 4.2 x 5
High Intensity - 2.30 min @ 4.8 mph x 5
Low Intensity - 2.00 min @ 4.2 mph x 5

Strength Training
Jackknife and Pushups 10 reps x 2

Chin Downs 10 reps Note: still can't get into my computer and the internet of my husband's computer, instructs chin downs: lie flat on the floor, point the chin at the ceiling and then put your chin on to your chest x 20. It is for tightening up the skin of the chin and getting rid of a double chin. I am doing them anyway.

Lunge, Curl Press 12 reps total x 2
Toe Tappers 14 taps each leg x 2
Squat. Curl. Press 10 reps x 2
Front Dual Dumbbell raise 10 reps x 2
2 liters of water plus 6 cups

Breakfast 8:30am
1 egg, 1 egg white, 1 tsp of oil, few diced onion, i cup of spinach, 1 small grapefruit

Snack 10:30 am
1/2 quick shake 1/4 banana, 1/4 cup of unsweetened almond milk, 2 tsp of natural peanut butter

Lunch 12:30
Mexican Salad, piece of chicken 4 oz

Snack 3:30 pm - 1/2 cup of Edamame beans in microwave 1 min plus a bit of salt

Dinner 6:00 pm - Had the salad part of the meal - no meat Not hungry

Fat Loss project Day 30 Tuesday

Warmup 5 min @ 4.1mph
High Intensity 4.8mph x 2:30min x 5 reps
Low Intensity 4.2mph x 2:00min x 5 reps
Note: I find that extra repeat really is on the edge for developing sore joints and takes up a lot of time. I am paying attention to any aches and pains. I now have a sore back that won't go away. I have decreased my high intensity and will decrease some more if anything gets worse.

1.Jackknife and pushup x 10 reps
2. Lunge, curl Press x 12 repeats
3. Toe Tappers - 14 repeats each
4. Squat, Curl, Press x 10 repeats
5. Front Dual Dumbbell raise x 10 repeats
6. Single Arm Band Pull-Downs - 20 reps each arm

Breakfast 8:15 am
3/4 cup of smoothie as per recipe
Snack 10:30 - 3/4 cup of smoothie

Lunch 12:30pm
Tuna salad made with 1/3 can of tuna, 1/8 chopped red and green peppers
1/2 a dill pickle, 1/8 cup of chick peas with apple cider vinegar

Snack 3:30 pm
2 slices of low fat deli chicken with left over salad. apple cider vinegar

Supper 6:45 pm
2 oz of salmon, 2 cup salad greens, 1 cup of vegs, 1 tomato and a few vegs, 1/8 cup of pumpkin

Snack 8:30 pm
1/2 cup of fresh sliced veggies, carrot, cucumber, florets of broccli

Fat Loss Project Day 29 Monday October 12 2009

Cardio
Warmup - 5 min. at 4.1 mph
High Intensity - 2:30 min at 4.7mph x 5 intervals
low Intensity - 2:00 min at 4.1mph x 5 intervals

Strength Training
1. Jack knife and pushup x 10 reps
2. Lunge, Curl, Press 12 reps
3. Toe Tappers - 14 repeats each leg (28 total)
4. Squat, Curl,Press x 10 repeats
5. Front Dual Dumbbell Raise - 10 repeats
Note: I did not know how to do the Chin down or chin ups as I do not have a bar
in the house that allows me to do chin ups.... just thought of a park nearby which has a great outdoor gym, the equipment is made to withstand the elements. That is where I will go tomorrow.

2 liters of water

Breakfast - 9:00am
Coach Rylans Cereal (did not cook just soaked it with water - overnight is best)
- one half cup
Morning Snack 11:00am
Quick shake as per recipe except the protein.Note: am going to order from Amazon
1:00 Lunch
Made a salad with lettuce, the rest of ingredients the same except no egg.3 oz chicken
No snack
Supper 6pm - Stir fry made with lettuce and 4oz of sirloin steak
No Snack - not hungry

Fat loss Project Day 26 - Friday October 9, 2009

Sorry being late with this. My computer broke down, and I got distracted

Cardio
5 minute warmup 4.1 mph
High Intensity - 2.30 min @ 4.7 x 4
Low Intensity - 2.oo min @ 4.1 x 4

Strength Training

Jackknife 14 reps x 3
Single Arm Band Pull Downs 14 reps x 3
Alternating Lunges with Curl 20 reps x 3
Pushups (superset with below) 14 reps x 3
Dumbbell Bench Press on Ball 14 reps x 3
Squat, Curl Press 14 reps x 3
Band Rotations on Staility Ball 14 reps each direction x 3

2 liters of water

Breakfast 7:30am
2 eggs scrambled
1 cup of old fashioned oats with 1tbsp of unsweetened applesauce
Stevia and spices

Snack 11:30am
1 cup of strawberries

Lunch 12:30pm
1 cup greens, 1 whole tomato, 1 sliced carrot, 2 oz tuna, 1 tsp of apple cider vinegar

Afternoon snack 3:30pm
1 apple and 1 tbsp. of natural peanut butter

Dinner 6 pm
Same as lunch but had 4 oz grilled chicken

Fat Loss Project Day 28 October 2009

Today I went for a walk in a park. Briskly walked for an hour. Great idea for Sundays to get out "having fun & cardio"

Breakfast 9:30am - omlet 1 egg and 2 egg whites. 1 cup of lettuce, 1/2 cup of red choppped bell peppers, few sliced mushrooms 1 green onion. Stir fry with 1 tsp oil and added to omelet. Small grapefruit
10:30am Snack
Smoothie made with 1/2 cup unsweetened almond milk, 1/2 banana, 1 tbsp natural peanut butter.

Lunch 12:30
Mexican Salad as recipe instructions with 3 oz of grilled chicken

No snack

Dinner 6pm

3 oz wild salmon
1/4 cup of chopped red pepper
diced green onionLettuce, pickle, tomato, cucumber

2 liters of water

Cardio - 5 min @ 4.1mph
High Intensity - 2.30 min x 4.6 mph x 4
Low intensity - 2.oo min @ 4.1 mph x 4

Strength Training
Jackknife 14 reps x 3
Single Arm Band Pull Down 14 reps x 3 Right and same for Left
Alternating lunges with Curl 20 reps total x 3
Pushups superset with below 14 x 3
Dumbbell Bench Press on Ball - note; Because I could not get into my computer, could not see the video and could not remember how this one went.
Squat, Curl, Press 14 reps x 3
Band Rotations on Stability Ball 14 reps each direction x 3

Fat Loss Project Day 25 Thursday Oct 8, 2009

Cardio
5 minute warmup
4 sets of intervals
High 2:30 min. @ 4.9 mph x 4
Low: 2:00 min. @ 4.1 mph x 4
Left knee and ankle sore

Strength Training
Jackknife 13 reps x 3
Single Arm Band Pull Downs - 13 reps x 3
Alternating Lunges with Curl 13 reps (9 each leg)
Pushups (superset with below) 13 reps x 3
Dumbbell Benchpress on Ball 13 reps x 3
Squat, Curl, Press 13 reps x 3
Band Rotations on Stability Ball 13 reps each direction x 3

Breakfast 8:30 am
1/2 apple
1/2 cup oatmeal
1 tsp unsaled almonds
1 Tbsp. crushed flax seed
cinnamon and stevia

Morning Snack 11.00am
1/2 cup of low fat plain yogurt

Lunch 1:00 pm
1 grilled, about 2 1/2 oz of chicken
1 cup salad, tomato cucumber
with vinegar

4.00 pm
1 pear slice with 1 tsp peanut butter

Dinner 7:00pm
1 cup of veggies
1 cup lettuce and spinach
2 oz wild salmon
apple cider vinegar

Fat Loss Project Day 24 - Wednesday Oct. 7/2009

Cardio
Warmup 6 min.@ 4.1

4 sets of intervals
High Intensity: 2.30 min @ 5mph x 4
Low Intensity: 2:00 min @ 4.1 x 4

Strength Training
Jackknife 12 reps x 3
Single Arm Band Pull Downs 12 reps x 3
Alternating Lunges with Curl 16 reps (8 each leg)
Band Rotations on Stability Ball 12 reps each direction x 3

Breakfast 7:30am
1 cup spinach
1/4 cup chopped bell peppers
1 sliced mushroom
1 diced onion
Sauted all in 1 tsp of oil

Small grapefruit

No snack had things to do in town

Lunch 2pm
1/4 cup of red onion
1/4 cup green pepper
handful of radishes
1 tsp of chopped parsley
1 small tomato
1/4 cucumber
no oil just apple cider vinegar

No snack - ran out of Edamame beans

Dinner 6pm
1 oz of wild salmon
1/4 chopped red pepper
2 diced green onions
served on baby spinach with cup of veggies

Fat Loss Project Day 23 Tuesday Oct 6 2009

Cardio

Warm Up - 6 min @ 4.3 mph
4 sets of Intervals
High - 2.15 min @ 5.0 mph x 4
Lower - 2.00 min @ 4.3 mph x 4

Strength Training
1. Jackknife 10 reps x3
2. Single Arm Band Pull-Downs 10 reps x3
3. Alernating lunges with Curl 12 reps each leg x 3
4. Pushup (Superset below) 10 reps X 3
5. Dumbbell Bench Pess on Ball 10 reps x 3
6. Squat, Curl, Press 10 reps
7. Band Rotations on Stability Ball 10 reps each direction

Menu Plan
Breakfast 7:30am
Smoothie made with 1/2 cup unsweetened vanilla almond milk
1/2 cup blueberries
1/2 banana
1/4 cup of whole flake oats
2 Tbsp plain low fat yogurt
2 tsp of crushed flax

Snack 10:30
Smoothie as above

Lunch 12:30
Romaine lettuce leaves
Yellow and green peppers
1 oz of grilled chicken
Apple cider vinegar

No snack

Dinner 6:00 pm
1 cup green salad
1/2 cup chopped veggies
Apple cider vinegar
1 oz of chicken

Fat Loss Project Day 22 Monday Oct. 5, 2009

Cardio
5 minute warmup
4 sets of Intervals
High Intensity - 2:15 min @ 4.8 - 5.00 mph x 4
Low Intensity - 2.00 min @ 4.3 mph x 4

Strength Training
1. Jackknife 10 reps x 3
2. Single Arm Band Pull downs 10 reps each arm x 3
3. Alternating Lunges with Curl 12 reps total. 6 each leg
4. Pushups (superset with below) 10 reps
5. Dumbbell Bench Press on Ball 10 reps
6. Squat, Curl, Press 10 reps
7. Band Rotations on Stability Ball 10 reps each

Breakfast 7:00am
1/2 cup of old fashioned oats with
2 tbsp of unsweetened applesauce

Morning Snack
I was at a class

Lunch - 1:30
1/2 cup of greens, with carrots
1 ounce of chicken
2 tsp of apple cider dressing

Supper 6.00 pm
same as lunch
2 tsp of apple cider vinegar
1 ounce of chicken
2 liters of water

Fat Loss Project Day 21 Sunday October 4, 2009

5 min. warmup @ 4.3 m.p.h.
4 sets of intervals
High 2.15 min @ 5.00m.p.h. x4
Low 2 min @ 4.3 m.p.h. x4

Jackknife 10 reps x 3
Single arm Band pull down 10 reps x 3
Alternating Lunges10 reps x 3
Pushups 10 reps x 3
Squat Curl Press 10 reps x 3
Band Rotation on Stability Ball 10 reps each direction

9.00am
2 eggs scrambled
1 cup of old fashioned oatmeal
addd nutmeg
Sorry

Morning Snack 11.00am
1 cup of fresh berries

Lunch 1:00pm
1 cup salad greens
1 tomato
sliced carrot
2 0z of chicken with
apple cider dressing2 tsp

Dinner
same as lunch
2 oz chicken
apple cider vinegar 2 tsp.


Drank 2 liters of water
Weight 5 lbs lighter

Fat Loss Project Day 19 Friday Oct 2, 2009

Breakfast 7:30
Smoothie with 1 cup unsweetened vanilla almond milk, 1 frozen banana, 1/2 rinsed canned peaches, 1/2 cup whole flake oats, 4 tbsp of plain low fat yogurt, 1 tbsp of crushed flax seed 1/2 cup for 10:30 snack
Lunch 12:00 - 2 oz of tuna canned in water 1 tbsp of olive oil, 1/4cup of red pepper
1 chopped dill pickle, 1/4 cup of garbanzo beans served on salad greens. 1 pear
Snack 3:30pm 1 cup vegetables. Dinner 6pm - 1 cup of green salad, 2 tsp oil and 2 tsp of sugar free rice vinegar, 1 tomato and 1 cup of chopped veggies with 6 oz of wild salmon.

Workout: 5 min@4.3 mph. High intensity 2 min @5.0 mph x 4. Had to rest. Low 2 min @4.3mph x4. (1)Get-Ups 5 lb - 10reps x 3 - Quite achy today. (2)Pushups 11reps x 3 (3)Burpees with jump 14 repsx 3 (4)Walking lunges - 20 lunges x 3 (5) Standing Band Rotations - 14 each direction. (6) Band Pull-Downs - 14 reps x 3

Fat Loss Project Day 19 Friday Oct. 2, 2009

Cardio
Warm up: 5 min @ 4.3 mph
Intervals: 4 sets
High Intensity: 2 min @ 5.00 mph x 4
Low Intensity: 2 min @ 4.3 mph x 4

Strength Training
3 Circuits - rest 60 sec at end of each circuit

Exercises
1) Get-Ups weighted 10 X 3 circuits
Too sore today to do much more
2) Push-ups - 11 x 3circuits
3) Burpees with jump - 14 x 3circuits
4) Walking Lunges 20 total 10 each leg 10 each leg x 3
I thought this was automatic. I have a a living room (including kitchen) that allows 20 lunges

Fat Loss Project Day 18, Thursday Oct. 1, 2009

Cardio
Warmup: 5 min @ 4.3

Intervals: 4 sets
High - 2 min @5.0 mph x4 had to rest here a bit
Low - 2 min @ 4.3 mph x 4

Strength Training
Circuit format - 3 full circuits - rest 60 sec
Exercises and Starting Repetitons

1. Get-Ups weighted - 18 reps x 3 circuits
2. Pushups - 18 reps x 3 circuits
3. Burpees with Jump - modified half of them 13 reps x 3 circuits
4. Walking Lunges - 9x one side x 3 9x other side x 3
5. Standing Band Rotations - Rt 13 repeats x 3 cir. Lt. 13 repeats x 3 circuits
6. Band Pull-Downs - 13 repeats x 3 circuits

Breakfast 8:00 am
Sorry, I had the wrong menu here and have cleaned out all the old notes from binder, so I think it is resolved now.
1 apple, 1/2 cup raw oats soaked, 1 tsp of unsalted almonds, flax seed and cinnamon and stevia to taste

Lunch 12:30
Mexican Salad with 1/2 cup of green pepper, radishes, cilantro, 2 tomatoes, 1/4 cucumber.Dressing made from 2 tsp olive oil and 2 tsp of rice vinegar with no sugar.
Not hungry so did not add a protein

Snack 3:30pm
1 cup of Edamame beans

Dinner 6 pm - 2 cups of spinach with 1/4 cup chopped red bell pepper, 2 onions, tomato, cucumber and pickle and 2 oz of baked chicken with 2 tsp oil and 2tsp of rice vinegar sans sugar

Fat Loss Project Day 17, Wednesday, Sept30/09

Cardio
Warmup: 5 min.at 4.2 mph
Intervals - 4 sets
High - 4.9mph x 4
Low - 4.2mph x 4

Strength Training Circuit format 3 full circuits
Get-Ups weighted: 17x3
Pushups - 17 X 3
Burpees, with jump - 17 x 3
Walking lunges - 17 x 3
Standing Band rotation - 17 each direction
Band Pull-Downs - 17 x 3

Water 2 liters

Breakfast 8.00am
Smoothie made with vanilla milk and mixed fruits. 1 banana 1/2 cup whole flake oats
4 tbsp of plain low fat yogurt. 1 tbsp of flax seed ground
1/2 for breakfast 1/2 for snack at 3:30pm

Lunch 1:00pm
1 cup of green salad
1 cup of vegetables
1 3 oz of tuna fish
1 tbsp of apple cider dressing
oops, got the wrong Wednesday recipes
rest of ingredients as per recipe
1 pear

Afternoon Snack 3:30pm 1 cup of vegetables

Dinner 6:30pm
as per recipe

Fat Loss Project Day 16, Sept.29/09

Cardio
WarmUp: 5 min @ 4.1

Intervals 4 sets
High Intensity - 2 min @4.8 mph x 4
Low Intensity - 2 min @4.1 mph x 4

Exercises
Circuit Format - 3 circuits - Rest 60 to 90 sec.at end of circuit
1) Get-Ups weighted 5 lbs - 14 x 3
2) Push-Ups 8 at the wall x3 and 8 at next difficult level x 3 Getting easier!!
3) Burpees with jump and modified - 16 x 3 This is still difficult
4)Walking Lunges - 14 x 3 (sorry did not see the 7 each leg)
5)Standing Band Rotations - Rt 11 x 3 Lt 11 x 3
6) Band Pull downs - 11 x 3

2 liters of water plus 2 cups

Breakfast 8:30am

Smoothie - Made with water and frozen banana, strawberrries, yogurt 1/2 for breakfast
and the other ingredients

Morning Snack 11am
1/2 smoothie
These smoothies are great!

Lunch 11:30 (Had to go out)Tuna Salad - as recipe - exceptions - 1 tbsp of apple cider instead of the oil
1 whole pear

Afternoon Snack 3:30pm - 1 cup of carrots, celery, broccli

Dinner 6:00pm
1 cup of greens
1 cup chopped up veggies
1 tomato
1 tbsp of apple cider vinegar
1/2 Tuna salad made at lunch (4 0z)
1 cup of cooked squash

Fat Loss project Day 15 Monday Sept. 28/09

Cardio
Warm Up: 5 min @ 4.0 mph
Interval 4 sets
High intensity 2 min @ 4.7mph x 4 x intervals
Low intensity 2 min 2 4.0 mph x 4 intervals

Strength Training 3 Full circuits with 60 to 90 intervals
1. Getups 5 lbs 14 each x3
2. Push-Ups 7 at wall x 15 x 3 circuits
3. Burppees with jump - 15 x 3 circuits
4. Walking lunges - 12 x 3 circuits
5. Standing Band Rotation 10 each direction Rt. 10x3 Lt 10x3
6. Band Pulldowns 10 x 3 circuits

Breakfast 8:am
as per recipe exceptions 3 egg whites and 2 tsp of oil

Snack 10:30
AS per recipe -

Lunch 2pm
AS per recipe exceptions1 to 2 oz chicken and 2 tsp of oil

Snack 3:30 - Edamame beans

Dinner 6:30pm
exception to recipe - 2 tsp oil

Fat Loss Project Day 15 Monday Sept. 28/09

Cardio
Warm up: 5 min @ 4.0mph
Intervals 4 sets
High Intensity 2 min @ 4.7mph x 4 intervals
Low Intensity 2 min @ 4.mph x 4 intervals

Strength Training - 3 full circuits with 60 to 90 sec. rest
1. Get-ups weighted 5 lb - 14reps x 3 circuits
2. Pushups - 7 at wall x 14 x 3 circuits: 8 at next difficult level x14 x 3 circuits
3. Burpees with Jump - 15 reps x 3 circuits
4. Walking Lunges - 12 reps x 3 circuits
5. Standing Band Rotation - 10 each direction Rt. 10 rep x 3 Lt 10 rep x 3
6. Band Pull-Downs - 10 reps x 3 circuits

Water 2 liters

Breakfast 8:00 am
Recipe as written, exception
3 egg whites and 2 tsp of oil

Snack 10:30 pm
as per recipe. Used a frozen banana

Lunch 2pm
as per recipe - 1 to 2 oz of chicken instead of a chicken breast and 2tsp of oil rather then 1 tbsp

Snack 3:30pm
Edamame - as per recipe

Dinner 6:30pm
as per recipe except 2 tsp of oil for 1 tbsp of oil

Fat Loss Project Day 14 Sunday Sept 27/09

Apologies for getting this in late. Could not figure the darn thing out
and overwhelmed with the increased number and the new exercises.

Cardio
Warmup: 5 minutes @ 4.0
Intervals - 4 sets
High Intensity 2 min @ 4.7mph x4
Low Intensity 2 min @ 4.2 mphx4

Strength Training - 3 circuits 60 to 90 sec rest at end of each
1. Get-Ups weighted 15 reps x 3 circuits
2. Pushups - 15 reps - 8 against the wall and 7 next difficulty level x3 circuits
3. Burpees with jump - 10 reps x 3 circuits
4. Walking lunges - 12 reps x 3 circuits
5. Standing Band Rotation 10 reps left and 10 reps right x 3 circuits
6. Band pulldowns - 10 reps x 3 circuits

2 liters of water

Breakfast 8:30
3 egg whites
2 cups of spinach
1/2 cup of chopped bell peppers
1/4 cup canned mushrooms
1 diced green onion
1 slice of peach

Snack 10:30 - None

Lunch 1pm
Mexican Salad - as recipe

Snack 3:30pm
1 cup of frozen Edamame beans

Dinner 6:30pm
As recipe - exception 1 Tbsp of oil - substituted 2 tsp oil

No evening snack

Fat Loss Project Day 12 Friday Sept. 25/09

Cardio
Warmup - 5 min @ 3.9 mph
Intervals - 3 sets of intervals
High Intensity 2 min @ 4.6mphx2 and 1 @ 4.5
Low Intensity 2min 15 sec @ 4.1mph x 3

Strength Training
Circuit Format - Complete 3 full circuits - Rest 60 tp 90 sec at end of each circuit
Shoulder Squat - 14 reps(with 5 lbs on my arm, wrist) x3
Step-Ups weighted(5 lbs) x3
Decline Pushup x 3 - 1 rep with feet on bench 2 reps flat

Drank 2 liters of water

Breakfast 7:30
Smoothie made with almond milk (could not find one that actually said unsweetened) Could not see any corn syrup in it.
1 cup of blackberries
1 banana
1/2 cup of whole flake oats
1 tbsp crushed flax
1/2 cup for breakfast

Morning Snack 10;30am
1/2 cup of smoothie

Lunch 12:30pm
Tuna Salad
1 can white flaked tuna , canned in water
2 tsp ranch dressing
1/4 cup red and green chopped peppers
1 small chopped dill pickle
1/4 cup of garbanzo beans - missed these (and these help, darn it)
Served on a bed of greens
I whole pear - Missed this and this also helps darn it. I packed this lunch because we were out all afternoon. I packed most of the lunch, so that is an improvement!

Afternoon Snack 3:30pm
Here again is how getting those vegetables prepared right after you get back from the grocery store, helps. Also could have bought some at the store. We were at our computer course.

Dinner 6:30pm
2 cups of green
1 cup of chopped veggies
1 tomato
2 tsp ranch dsg
canned salmon
1 cup cooked squash

Evenng Snack
No snack not hungry

Fat Loss Project Day 11, Thursday Sept 24/09

Cardio
Warmup - 5 min @ 4.1mph
Intervals - 3 sets of intervals
High Intensity - 2 min. @ 4.5 mph x 3
Low intensity - 2 min and 15 sec @ 4.0 mph x 3

Strength Training - 3 full circuits then rest 60 to 90 sec
Shoulder squat - 13 reps x 3 circuits
Step-ups weight 5 lbs - 13 reps x 3 circuits
Decline Pushup (modified) - 13 reps x 3 circuits

Breakfast 7:30
1 apple grated into 1cup of oatmeal with 1 tbsp of slivered almonds and 1 tbsp of ground flax seed with nutmeg and stevia

Morning Snack 10:30
1/2 cup of yogurt mixed with 1/2 cup of unsweetened applesauce

We had to go out and no time or advance preparation for meal and snack

Supper 6pm
1 cup of vegetables
2 cups of salad greens
2 oz chicken breast with 1 tbsp of oil and 2 tbsp apple cider vinegar

Evening snack 8pm - 1 cup of sweet peppers, carrots and broccli

Fat Loss Project Day 9 Sept 21/09

7.00am Cardio
Warmup: 5 min@ 4.1mph

Intervals - 3 sets
High Intensity: 2 min at 4.3 mph x 3
Low Intensity: 2 min at 3.7 mph x 3

Strength Training - 3 circuits
Shoulder Squats - 11 reps x 3
Step-Ups weighted(5 lbs) - 11 reps x 3
Decline Pushup - with small bench - 11 reps x 3. This was harder today!

Drinking at least 2 liters of water a day

Breakfast 8:15
1 apple grated and put into oats
1 cup large flake oats soaked overnight in water
1 Tbsp unsalted silvered almonds
1 Tbsp of ground flax
Nutmeg and Stevia

Morning Snack 10:30
1/2 Cup of zero plain yogurt with 1/2 cup of blueberries

Lunch 12:30
1 cup of greens salad
1 cup sliced veggies in salad
Grilled sliced chicken mixed in
Dressing made from 1 tbsp oil and 2 tbsp of apple cider vinegar
1 piece of pear

Afternoon Snack 3:30 pm
Pear sliced with 1 tbsp of Natural peanut butter

Dinner 6:00pm
1 cup of greens
1 serving of turkey (3oz)
1 cup of vegetables
Dressing 1 tbsp oil and 2 tbsp of apple cider vinegar

Fat Loss Project Day 10 Wednesday 23, 2009

Exercises

Warmup: 5 min at 4.0 mph
High Intensity - 2 min. 4.4mph x3
Low Intensity - 2.15sec at 3.8 mph x 3

Strength Training - 3 circuits
Shoulder Squat - 12 reps x 3 - elbow to the knee
Step-Ups weighted(5lbs) - 12 reps x 3
Decline Pushup with small bench supporting leg from knee down - 12 reps x 3

Drinking ar least 2 liters a day

Breakfast 7:30am
Smoothie made with 1 cup of water, 1 cup blueberries, 1 half whole flake oats, 4 tbsp of no fat yogurt, 1 tbsp of crushed flax seed. one half cup for breakfast and one half for

Morning Snack 10:30am

Lunch 12:30
Tuna Salad - one half can of tuna, 1 tbsp of oil, one half red and green pepper, one chopped dill pickle, one quarter cup of garbanzo beans. Served on romaine lettuce
One apple

Afternoon Snack 3:30pm
2 slices of of turkey

Dinner 6:30pm
2 cups of salad
1 cup of veggies
1 tomato
one half tinned salmon
1 cup cooked squash
Dressing - 1 tbsp of oil and 2 of apple cider vinegar

Fat Loss Project Day 9 Tuesday sept. 22/09 Results

7:00am

Cardio

Warmup: 5 min. @ 4.1 mph

Intervals - 3 sets

High Intensity: 2 min at 4.3mph x 3

Low Intensity: 2 min at 3.7mph x 3

Strength Training - 3 circuits

Shoulder Squat: - 11 reps x 3

Step-Ups weighted(5lbs) - 11 reps x3

Decline Pushup - with small bench 11 reps x 3. This exercise was harder today then yesterday!

Drinking at least 2 liters of water per day

Breakfast - 8:15

1 apple grated and put into oats

1 cup of large flake oats soaked over night in water

1 tbsp of sliced unsalted almonds

1 tbsp of ground flax

Nutmeg and Stevia

Morning Snack 10:30 am

1/2 Cup of low fat plain yogurt with 1/2 Cup of blueberries

Lunch 12:30

1 cup of greens salad

1 cup sliced veggies in salad

grilled sliced chicken mixed in

Dressing made from 1 tbsp of olive oil plus 2 tabsp of applie cider vinegar

1 piece of pear

Afternoon Snack 3:30 pm

Pear sliced with 1 tbsp of Natural peanut butter

Dinner 6:00pm

1 cup of greens

1 serving of turkey (3oz)

1 cup of vegetables

Dressing: 1 oil and 2 tbsp apple cider vinegar

Fat Loss Project Day 8 Monday Sept. 21/09 Results

Warmups - 5 min @ 4.0 mph.

Intervals 3 sets
High Intensity - 2 min @4.2 mph x 3
Low Intensity - 2 min 30 sec @3.9mph x 3

Strength Training complete 3 full circuits - rest at end of each circuit 30 to 90 sec.
Shoulder squats - elbow to knee 10 reps x 3
Step-Ups(weighted 5 lbs) - 10 reps x3
Bench Dips - using bench for feet - 10 reps with majority not touching ground! x2

Breakfast 7:00 am
1/2 Smoothie made with water, canned peaches 1 banana, 1/2 cup oatmeal, 4 tbsp no fat yogurt, 1 tbsp flax

Morning Snack - 1/2 Smoothie. Had to go out to an appointment and had it when I got home.

Lunch: 1:30 - 3 oz grilled chicken with salad and 1 cup of vegs and oil and vinegar - 1 Tbsp oil and 2 of apple cider vinegar.

Snack 4pm. - 1 cup vegetables

Dinner 6pm
2 oz of chicken breast
1 Cup of veggies
1 Cup salad with tomato
1 cup of cooked squash
Dsg 1 oil to 2 apple cider

Snack at 8:30 1/8 cup of slivered almonds

Fat Loss Project Day 7 Sunday Sept. 20/09 Results

Up at 5:30 am as went to a lovely Gulf Island. A cloudless sky. It was a beautiful day. I walked around and did some gardening. Packed meals and worked out before we left. I packed Randy some muffins and ended up eating one. No more nicey by me.

Warm Up
5 min. 4.0mph x 2

Intervals: - 3 sets
High Intensity: 2 min @4.5mph x 3
Low Intensity: 2 min plus 30 sec. @ 3.9 m.p.h. x 3

Strength - Complete 3 circuits - Rest 60 - 90 sec between each
Shoulder Squat - elbows to knees - 10 reps x 3
Step-Ups(weighted 5 lbs) - 10 reps x 3
Bench Dips - used small bench - knees touched ground - 10 reps x 3

Nutrition
Breakfast 7:30am
1/2 cup of smoothie made with water, 1 cup of canned peaches, 1 banana, one-half cup of whole flake oats 4 tbsp of low fat yogurt , flax seed.

Snack 10:30 - Rest of the smoothie

Lunch 12:30
Tuna salad - 1 can tuna in water(this seemed like a lot 1/2 can would have been better) Red and Green pepper, 1/4 cup garbanzo beans with romaine lettuce

Snack - some more vegetables

Dinner 6:30 am - at a restaurant
aprox. 2 to 2-1/2 oz of grilled chicken breast on a
Salad of greens with beet and carrot (raw) It was delicious and the colors vibrant. Oil and vinegar dressing. Just a perfect meal
Water with ice and lemon

Snack 8:30pm - 1/8 Cup of almonds

Saturday Sept. 19/09 Fat Loss Project Week 2 Day 6 Rest Day

Warmup: 5 minutes at 3.6mph.

Three Sets of Intervals:
High Intensity for 2 minutes at 4.4mpr done 3 times
Low Intensity for 2 min and 30 seconds at 3.9mph done 3 times

Strength Training
Complete 3 full circuits

Shoulder Squats done 10 times and completed 3 full circuits
Step-Ups Weighted 5 lbs done 10 times and completed 3 full circuits
Decline Pushup done 10 times and completed 3 full circuits
Done flat on floor. Used a small bench for feet. My knees did touch the floor

Nutrition
Breakfast 8:30am
Smoothie made with banana, blueberies, water one half cup of oats
4 Tbsp of low fat yogurt
1 Tbsp of flax seed oil
NOTE to myself: Buy some vanilla protein powder
One-half of smoothie for breakfast

Morning Snack 11.30
one half of smoothie

Lunch 1:30pm

2 Cups of green salad with 1 cup chopped veggies
1 tomato
3 tbsp apple cider vinegar
4 slices of smoked turkey

No Snack

Dinner7:30
Tuna Salad
1 can of tuna in water
1 quarter cup of chopped red and green pepper
1quarter cup of blanched garbanzo bean

No Snack

I can do better then this. The lunch and supper menu got switched somehow. I have to get the snacks into me. Tonight I have prepared all my meals for tomorrow. We are going up island for the day. Will take water and exercise before we leave.

To Our Health!
Patricia

Fat Loss Project Day 5 Thursday Sept. 17/09 Results

Breakfast 8:00am - shredded apple, almonds nutmeg and stevia all mixed in
Morning snack: 10.30pm no snack - had appointment

Lunch: 1 cup of lettuce, and vegs 1 cup of coleslaw, 4 oz turkey Dressing: no fat yogurt and vinegar dressing
No snack - that 4 ounces of protein fills me up too much - will only do 3oz hereafter.

Dinner: 7pm
4oz beef, 1 cup of salad and 1 cup vegetables

Evening snack: 8:30pm 1 apple with natural peanut butter

Remarks: The meals are getting a little off schedule and I have to think ahead when we go out. The blog is rattling me. There are not enough hours in the day

Drank 2 liters of water



Cardio Intervals
2:30 pm warmup - 5 min @3.6m.p.h and did twice

Intervals
High intensity - 2 min @ 4.6 m.p.h. and did two times
Low intensity - 3 min. @ 4.0m.p.h. and did two times

Exercises
Prisoner Squat 3 sets, all exercies 14 reps - 1set done, 2 sets done 3 sets done rested for 60 sec. 4 sets done 5 sets done
Bench Step-Ups 1, 2, 3, sets done rested for 120 sec. 4 and 5 sets done
Pushups - wall 1. 2. 3. sets done rested for 60 sec. 4 and 5 sets done
Burpees(modified) 1, 2, 3 sets done rested for 120 sec 4 and 5 sets done
modification - facing the arm chair, hand on arms, squat, legs straight back feet back to squat and jump
Bench Dips, with bent knee - 1, 2, 3, sets done - rested for 60 sec 4 and 5 sets done
3.34pm
Get-Ups(minus weight) 1, 2, 3sets done - rested 120 sec 4 and 5 sets done

Fat Loss Project Day 3, Sept.16/09 Results

Cardio Intervals

Warmup: 5 minutes - 3.6mph x2 times

Intervals: 2 min. high @4.6mph x2times

2:45min low @4mph x 2times



Exercises

Prisoner Squat - 3 sets 13reps x3times rest 120sec - 2sets 13 reps x2times

Bench Step-Ups - 3 sets 13 reps x3times rest 120sec - 13 reps x 2 times

Pushups (wall) 3 sets 13 reps x 3 times rest 120 sec - 2 sets 13 reps x 2 times

Burpees (jump) 3 sets 13 reps x 3 times rest 120 sec - 2 sets 13 reps x 2 times

Bench Dips (kneebent) 3 sets 13 reps x 3 times rest 120 sec - 2 sets 13 reps x 2 times

Get-Ups (no wt) 3 sets 13 reps x 3 times rest 120sec - 2 sets 13 reps x 2 times

Question: Pushup wall - Do you take your hand off the wall, stand straight and repeat? AlsoShould feet stay flat through the whole exercise. Mine came up.

Get-Ups(modified) - Lie flat on mat. Bend knee and hand straight up. Both on same side. Oppposite this, roll onto side, arm straight on floor and using as leverage, boost yourself to sit



Nutrition

Breakfast 7:30am 1 cup of oatmeal with shredded apple and 1 Tbsp. almonds, nutmeg and stevia. Forgot the flax

Morning snack: 1/2 cup of yogurt with 1/2 cup strawberries

Lunch 2pm - 2 cups of lettuce mixed with 1 cup vegs, 2 oz canned tuna. Dressing 2 tsp of mayo with apple cider and 1 tbsp of flax added. . 1/4 of a cantalope

No afternoon snack - not hungry

Dinner: 6:30- 1 cup of lettuce, 1 cup of vegs. 1/2 cup of tuna fish. dressing 2 tsp mayo with apple cider vinegar.

Evening Snack 8:15pm - 1/2 an oz of walnuts.

Drank 2 liters of water

Fat Loss Project Day 2 Tuesday september 15, 2009, Results

Nutrition
Breakfast 7:30pm
1 cup of oatmeal with grated apple, 1 tbsp of unsalted almonds mixed in, 1 tbsp of ground flax mixed in. Nutmeg and stevia

Morning Snack 10:30pm - 1/2 cup of 0 fat yogurt with blueberries and strawberries, 1/2 cup total

Lunch12:30pm
2 cups of green salad and 1 cup mixed vegs with 4 oz of cooked turkey mixed in. Out of oil so used 1 tbsp mayo thinned with white grape juice.
10 strawberries

Afternoon Snack - Was not hungry at all.

Dinner 6:30pm - 1 cup of steamed vegetables. Still not hungry

Evening Snack 8.pm - 1 cup of fresh sliced vegetables

Had 2 liters of water throughout the day

Exercise
1. 5 min. warmup - 3.5m.p.h.
2. 5 min. warmup - 3.7 m.p.r all done twice

Intervals
high intensity for 2 min - 1 min at 4.5m.p.h and 1 min at 4.4m.p.h Repeated twice
Low intensity for 2.45 min. - 2:45 min. at 3.4m.p.h. Repeated twice

Strength Training
Prisoner Squat - 5 sets and 12 reps
Bench Step-Ups - 5 sets and 12 reps
Pushups (wall) - 5 sets and 12 reps
Burpees ( jump) - 5 sets and 12 reps
Bench Dips(knee bent) 5 sets and 12 reps
Get-Ups(to weight)3 sets and 12 reps

Fat Loss Project Day 1 Monday September 14/09 Result

Cardio Intervals
1. Warm up 5 minutes - 30 min to 37min( sorry, more detail here)
2. 5 min warmup - 36mph
Intervals
1. high intensity 2 min @ 4.5mph and 1 min @ 4.4mph
2. high intensity 2min@4.5mph
Low Intensity for 3 min.
1. 3 min AT 3.4mph
2. 3min at 3.4mpr

Exercises 3 sets, ll reps plus 2 more for total of 5
Prisoner Squat 5 sets
Bench step-up 5 sets
Push-ups (facing chair) 5 sets
Burpees - 5 sets
Bench Dips (using chair) 5 sets
Get Up minus wt. Needed to study the moves more

Breakfast 7:30am- apple eaten and mixed into oatmeal which was soaked in 1 cup of water overnight. Also mixed in 1 tbsp of almonds and 1 tbsp of ground flax. Nutmeg and stevia to taste
Morning Snack - 10:30am half a cup of zero fat vanilla yogurt mixed with one half cup of raspberries
Lunch 12:30pm - 3 cups of green salad, 1 cup of fresh vegetables mixed in and 4 pieces of turkey, lightly smoked with dressing of 1T olive oil, lime juice. 10 slices of canned peach with juice washed off.
Afternoon Snack 3:30 pm - 1 sliced pear with 1 tbsp of almond butter
Dinner 6pm - 2 cups of steamed veggies, 2cups of green salad with lime and oil dsg. 1 serving of chicken breast. Could not finish the salad or chicken.
Evening Snack 8pm - 2 oz of unsalted nuts with light dusting of chili powder. Could not finish
nuts and did not start eatingthe 1 cup of fresh vegetables.

Could avocado be substituted for the oil in the dressing?
Could the salad be put in the food processor?