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?