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