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