FLP # 35 Sundfay

102 oz water

4 c herbal tea

Breakfast- 0830

2 scrambled eggs

1 c oats with stevia

Am snack- 1145

1 c blueberries, 2 oz almonds

Lunch- 1300

2 c salad

tomato,carrot, tuna, 1 T olive oil

Pm snack- apple and natural peanut butter- 1 T

Dinner 1900

2 c salad, tomato,carrot, 4 oz chicken breast, olive oil

Eve snack- 2 c carrots/celery

1 hour fun cardio- sledding- walking in snow

FLP #34 Saturday

98 oz water

2 cups herbal tea

Warm ups- 5 min rebounder

4 sets of 2:45 high intensity and 2:00 low intensity of Walk/Jog/Run

Jacknife- push ups- 3/14

Chin downs- 3/14- did 2 chin ups

lunge/curl/press- 3/20

toe tappers-3/18

squat/curl/press-3/14

front dual db raise- 3/14

#8 weights used for above exercises- 60 secs between sets

Beakfast- 0800

3/4 c Rylan's cereal

Am Snack- quick shake

1/2 scoop protein powder

1 c almond milk

1/2 banana

1/2 c frozen strawberries

Lunch- noon

Spinach salad with

2 c spinach

1 hb egg

1/2 chicken breast

4 sliced mushrooms

2T olive oil/lemon

Pm snack- none

Dinner- 1900- stir fry with

3 c. broccoli,cabbage,celery,cauliflower

3/4 c prawns

Eve snack- 2100

1 cup frozen blackberries with stevia

FLP # 33 Friday Merry Christmas!

96 oz water

2 c herbal tea

Breakfast- 0900

oatmeal,flax seeds,almonds,chopped apple,cinnamon and stevia

Am snack- 1120

Plain yogurt and 1/2 c raspberries

Lunch- 1300

Christmas dinner-

Large salad- 2 cups with carots, celery,cauliflower

Lamb

fruit salad- oranges, strawberries,kiwi

Pm Snack-1500

apple with 1 T peanut butter- natural

Dinner- 2030

2 c steamed green beans

2 c salad

steak

Eve snack- 2 oz walnuts

deferred exercises to Saturday

FLP# 32 Thursday

Breakfast- 0900

ate 1/2 and shared 1/2 Smoothie

Raspberries, almond milk,banana,1/2 c oat flakes,1T flax seeds, 2 scoops protein powder

No AM snack

Lunch- 1200

Tuna salad with

white tuna, olive oil,ch. dill pickle, 1/4 c black beans, romaine lettuce

1 pear

Pm snack- 1330

1 cup carrots/celery/broccoli

4 slices deli ham

Dinner-1900

2 c salad, 1 c carrots/celery/cauliflower

1 tomato, olive oil/lemon jusice

1 chicken breast

Eve snack- 2 oz almonds

1 c celery/ carrots

Warm ups- 5 mins elliptical

4 sets- 2:45 high intensity and 2:00 low intensity- elliptical

Jacknife/push up- 3/13

chin downs- 3/13

lunge/curl/press- 3/18

toe tappers- 3/16

squat/curl/press- 3/13

front dual db raise- 3/13 5# weight(s) used for exercises. 60 sec rest in between sets

FLP # 31 WED

100 oz water

2 cups herbal tea

Warm ups- 5 min rebounder

Intervals- 4 sets- 2:30 high intensity- 2:00 low intensity- Run/Walk/Jog

Jacknife/push ups- 3/12

Chin Downs- 3/12

Lunge,curl,press- 3/16

toe tappers- 3/14

squat,curl,press- 3/14

front dual db raise-3/13 #5 weights used for exercises

Breakfast- 0800

omelette with 2 eggs, 2 egg whites, 1 c spinach, 3 sliced white mushrooms,1 green onion, 1 T Olive oil.

1 grapefruit

Am Snack- Quick shake with

1/2 scoop protein powder, 1/2 c almond milk, 1/2 banana, 1T almond buter

Lunch- 1230

Mexican salad with

green pepper,red onion,parsley,cilantro,tomatoe,cucumber, salt and pepper

No Pm snack

Dinner -1800

Salmon burger with one patty

2 c greens, 2 sl tomato, 2 slice cucumber

Eve snack- 2030

3 c air popped popcorn

FLP#30 Tuesday

100 oz water

4 cups herbal tea

Breakfast- 0900

2 scrambled eggs

1 c oats with stevia

Am Snack-1115

1 cup strawberries, 2 oz walnuts

Lunch-1300

2 c salad

1 tomato,carrot,tuna,1 T olive oil/ lemon

Pm Snack- 1530

apple with 1 T natural peanut butter

Dinner- 1800

2 c salad

tomato,carrot, 4 oz grilled chicken breast

1 T olive oil/lemon juice

Eve snack- 2100

1 cup cauliflower and celery

Warm ups- 5 mins. elleptical machine

4 sets- 2:30 high intensity and 2:00 low intensity- elliptical machine

Jacknife and push up- 3/11

chin downs- 3/11

lunge,curl,press- 3/14

toe tappers- 3/12

squat,curl,press- 3/11

front dual db raise- 3/11

#5 lb weight(s) used with above

60 sec frest in between sets

FLP #29 Monday

Water- 97 oz

3 cups herbal tea

Breakfaast- 0800

3/4 cup of Rylan's hot cereal mix

add stevia and cinnamon

Am snack- 1025

Quick shake with

1/2 scoop protein powder

1 c almond milk,1/2 banana, 1/2c frozen berries

Lunch-1300

Spinach salad with

2 c spinach, 1 hb egg,1/2 sliced chicken breast

4 sliced mushrooms, 2 T olive oil

PM snack-1500

1 cup celery and carrots

Dinner- 1800- Stirfry with

1 cup spinach, olive oil, 3/4 c chicken breast, chicken broth, mushrooms,cabbage, and celery

Eve snack- 2030

1 cup blackberries with stevia

Warm up- 5 min - rebounder

Intervals- 4 sets of 2:30 high intensity, 2:00 low intensity - Jog/Walk/Run

Jacknife/push up- 3/10

Chin downs-3/10

Lunge,curl, press- 3/12

toe tappers- 3/10

squat, curl,press- 3/10

front dual dumbell press-3/10 Using #5 weights for all above exercises

60 secs rest in between sets

FLP # 28

Sunday

100 oz water

2 cups herbal tea

Breakfast- 0800

Smoothie with

almond milk, frozen raspberries, 1 banana, 1/2 c oat flakes

4 T yogurt,1 T flax seeds, 2 scoops protein powder

Drank 1/2 smoothie for breakfast and 1/2 for AM snack- 1030

Lunch-1130

Tuna salad with

white tuna, olive oil,1/4 c red pepper, 1 chopped dill pickle, 1/4 c garbanzo beans, romaine lettuce

pear

Pm snack- 1530

1 c celery and carrots

4 slices turkey deli meat

Dinner- 1800

2 c salad

1 tomato, 1c cucumber/carrots

olive oil/lemon

salmon

No Eve snack

1 hour fun cardio- Cross-fit bowling- using medicine ball and dumbell pins- in between games rowing- total 3100 meters all together.

FLP # 27 Saturday

90 oz water

4 c herbal tea

Breakfast- 0700

Omelette with

2 eggs

1 egg white

1/2 c spinach

3 mushrooms

1 green onion

Small grapefruit

Am snack- 1100

shake with

protein powder,1/2 banana,almond milk, natural peanut butter

Lunch- 1300

Salad with

rqdishes,parsley,cilantro, 2 tomatoes, english cucumber

1/2 chicken breast

olive oil/ lime juice

No Pm snack

Dinner 1830

turkey burger with

1 agg, bell pepper, onion

2 c lettuce

No Eve snack

FLP#26

Fri

Water- 97 oz

herbal tea- 2 cups

Breakfast- 0800

2 scrambled eggs

1/2 c oatmeal with stevia

Am snack- 1030

1 cup strawberries

2 oz almonds

Lunch-1200

2 c salad

carrot

tomato

tuna

olive oil/lemon

Pm snack- 1445

Apple and natural pb

Dinner- 1745

3 c salad

chicken

olive oil/lemon

carrot

tomato

No Eve snack

5min warm up on row machine

4 sets- elliptical

high int 2:30- low int 3 min

JK- 3/14

Chin downs-3/14

Alt lunges#5- 3/2o

pu/db press-#5 -3/14

Sqat...3/14

Band rotation...3/14

60 sec rest between sets

FLP#25

Thurs

Water-99 oz

herbal tea- 2 cups

Breakfast- 0800

oatmeal with ch apple,stevis, cinnamon, almonds and flax seed

Am snack-1030

Plain yogurt and raspberries

Lunch- 1245

2 c salad

chicken breast

olive oil/lemon

1 cups peppers and celery

orange

Pm Snack-1445

pear and 1 T natural pb

Dinner- 1900

2 c steamed green beans

2 c salad

grilled pork chop

olive oil/lemon

No Eve snack

Warm up- 5# rebounder

Walk/jog/run- 4 sets high and low intensity- 2:30 to 2 min low

JK- 3/13

Chin Down-3/13

#5 alt lunge-3/18

pu 3/13

db press- 3/13

Squat,curl...3/13

Band rotation....3/13

60 sec rest between sets

FLP#24

Wed

Water- 100 oz

herbal tea-3 cups

Breakfast- 0715

Smoothie with

almond milk, banana,frozen berry combo,1/2 c. oat flakes

4T plain yogurt,2 scoops protein powder, 1 T flax oil

1/2 smoothie now nad 1/2 for am snack-1045

Lunch- 1245

Tuna salad- tuna, romaine,dill pickle, olive oil

pear

Pm Snack- 1500

1 cup celery and carrots

4 slices deli ham

Dinner- 1830

2 c salad

1 cup broccoli/cucumber

olive oil/lemon

chicken breast

tomato

No Eve snack

Warm up- rebounder-5 min

4 sets- walk/jog/run

2:30 int high and 2 low

Jack knife- 3/12

single ar pull down- 3/12

alt lunges#5- 3/16

pushups 3/12

db press on ball- #5- 3/12

Squat, curl,press- 3/12

Band rotation on ball- 3/12

60 sec rest between sets

FLP Day #23

Tues

Water- 96 oz

herbal tea- 4 cups

Breakfast- 0845

Omelette

2 eggs/ 1 egg white

1 c spinach

3 mushrooms

green onion

apple

No Am Snack

Lunch -1245

Salad with tomato, cucumber, chicken breast,lime and olive oil dressing

No PM snack

Dinner- 1645

Turkey burger

with lettuce, 1 egg, onion, red pepper

No Eve snack

Warm up- rebounder 5 min

high int and low int- 4 sets- 2:15 high and 2 min low- run/walk/jog

Jack knife- 3 sets/11

Chin downs- 3/11

Alt lunges 5#- 3/14

push ups/db bench press- 3/11

Squat, curl,press-3/11

Band rotations-3/11

60 secs rest between sets

FLP # 22

Monday

Water - 100 oz

Herbal tea- 2 cups

Breakfast 0900

2 scrambled eggs

1 c oatmeal with stevia and cinnamon

No Am Snack

Lunch 1200

2 c salad

tomato, carrot, tuna olive oil and lemon

Pm Snack 1400

Apple and 1 T natural pb

Dinner- 1800

3 c salad

tomato, carrot

chicken

olive oil/ lemon

Eve Snack- 2100

1 cup celery and broccolI

Warm up- 5 min Elliptical

4 sets of 2:15 high intensity and 2:00 min low intensity- elliptical

Jack knife- 3 sets of 10 reps

Chin Downs- 3 sets of 10

Alt lunges with 5# db- 3 sets of 12

Push ups- 3 sets of 10- db bench press on ball-5#- 3/10

Squat curl- 5# 3/10

Band rotations on ball- 3/10

resting 60 secs between sets

FLP # 21

Sunday

Water- 106 oz

Herbal tea- 4 cups

Breakfast- 081 5

Omelette with 2 eggs and 2 egg whites

1 c spinach

1/2 c red and green peppers

3 mushrooms

green onion

orange

No Am Snack

Lunch- 1130

Mexican salad with

red onion, green pepper,

parsley, cilantro, 2 tomatoes

olive oil/ lime

Chicken breast

No Pm Snack

Dinner 1700

Salmon burger

with egg, onion salmon, salt and pepper

lettuce

tomato

Eve Snack- 2000

1 cup celery and carrots

3 c air popped popcorn

Fun cardio- 1 hour Salsa dance instruction

FLP Day #20

Saturday

Breakfast 0915

1 apple

1 cup oatmeal

with flax seeds, stevia, cinnamon,almonds

Am Snack- 1100

1/2 cup cottage cheese

1/2 cup strawberries

Lunch- 1300

2 c salad

olive oil/lemon dressing

1 cup broccoli and celery

turkey

kiwi

Pm Snack- 1530

Apple and natural pb

Dinner- 17 15

2 cups steamed cauliflower and broccoli

2 cups salad and olive oil

4 oz steak

Eve Snack- 2030

2 oz almonds

Water- 100 oz

Herbal tea - 3 cups

FLPDay # 19

Friday

Water- 100 oz

Herbal tea- 2 cups

Breakfast-0830

Smoothie made with 1 cup almond milk,1 cup frozen raspberries,1 banana,1/2 cup oat flakes,4 T plain yogurt,1T flax seeds, 2 scoops protein powder

1/2 for breakfast & 1/2 for am snack

Lunch- 1230

Salad with olive oil,white tuna,black beans,dill pickle and 1 pear

Pm snack- 1430

1/2 chicken breast with carrots and celery

Dinner- 1900

2 cups salad with cucumber and carrots, olive oil and lemon ,1 tomato,

Salmon

No eve snack

W/U- rebounding

4 sets of high intensity and low intensity intervals- 2 min each- jog/run/walk

Exercises

Get ups- 5 # - 2 sets of 12

Pushups- knees- 2 sets of 11

Burpees with jump-2 sets of 14

walking lunges- 2 sets of 20

Standing band rotataion- 3 sets of 14 each side

Band pull downs- 3 sets of 14

Very sore today- not sure why- but I feel good.

FLP Day # 18

Thursday

Travel day

Water- 100 oz

no tea today

Breakfast 0730

Egg/egg white omelette with spinach,mushrooms,green onion

pear

No Am snack

Lunch- 1200

Salad- tomatoes, parsley, onion, green pepper, english cucumber, salt and pepper

olive oil/lemon

chicken breast

No pm snack

Dinner 1830

Salmon burger on lettuce/salad

apple

No Eve snack

Exercise in hotel room

W/U walk/run in place

2 sets/10 of each

knee push ups, burpees, crunch get ups, squats,spiderman, plank up/down

resting 30 secs between sets- very tired today

FLP Day # 16

Wed

Water- 96 oz

Herbal tea- 3 cups

Breakfast-0800

Oatmeal with apple, cinnamon, stevia, flax seeds, almonds

Am Snack- 1/2 c cottage cheese with Raspberries

Lunch- 1215-

2 cups salad with cucumber, celery, carrots, turkey, olive oil/salt and pepper

kiwi

PM snack- pear

Dinner- 1830

2 cups steamed cabbage

2 c salad with olive oil, lean pork

Eve snack- 2 oz walnuts

Exercises-

W/U- 5 min rebounder

4sets of 2 min high intensity and 2 min low intensity- walk/jog/run

Get ups weighted- 5 #- 2 sets/11

Pushups-knees- 2 sets/12

Burpees with jump- 2 sets /10

Walking lunges- 2 sets/15

Standing band rotations- 3 sets/12

band pull downs- 3 sets/12

resting 60 secs between sets

FLP Day #16

Tuesday

Travel day for me

Water- 88 oz

Herbal tea- 1 cup

Exercises in hotel

Pushups 3 sets/10- 1 set modified knee and 1 set wall push ups

Burpees- 3 sets/9

Crunch get ups- 2 sets/10

Prisoner squats- 3 sets/10

Spiderman- 3 sets/10

Plank up-downs- 2 sets/10

Resting 30 secs between sets

Breakfast- 0730

Smoothie made with almond milk, frozen strawberries,protein powder, 1 banana, 1/2 c oat flakes, 4 T plain yogurt and 1 T flax seeds- Eat half for breakfast and half for am snack

Lunch- 1300

Tuna, olive oil,green pepper, dill pickle, garbanzo beans, lettuce and 1 pear

No PM Snack

Dinner- 1800

Salad with celery, carrots, cauliflower, tomato, olive oil/lemon

Chicken breast

Eve Snack- 2100

2 oz pecans

FLP Day #15

Monday

Water- 100 0z

Herbal tea- 3 cups

Breakfast- 0830

2 eggs+ 2 egg whites

1/2 c spinach

1/2 c green pepper

3 mushrooms

1 green onion

1 orange

AM snack-

Smoothie with protein powder, almond milk,1/2 banana

Lunch -1215

1 grilled chicken breast with mexican salad

I used- red pepper,rdishes,parsley,cilantro,tomatoes,olive oil and lemon

No Pm snack

Dinner- Ground turkey burger with one egg,green onion, salt and pepper, 2 cups greens, carrots and celery

No Eve snack - not hungry

Exercises-

W/U- rebounder x 5 mins

Intervals- walk/jog/run 4 sets of 2 min high intensity and 2 min low intensity

Get ups - 5 lb- 3sets/15 reps- not pretty but I did it to the best of my ability

Pushups- modified knees- 3 sets/12

Burpees with jump-3 sets/10- also not pretty

Walking lunges 3 sets/ 12

Standing band rotations- 3 sets/10

Band pull downs- 3 sets/10

resting 90 secs between sets

FLP Day #13

Sunday

1 hour fun cardio

Hike in the park with dog- throwing frisbee-

Water- 100 oz

Herbal tea- 2 cups

Breakfast- 0745- Smoothie with almond milk,1 cup frozen blueberries,1 banana,1/2 cup oat flakes,4 T plain yogurt,1 T flax seeds, 2 scoops protein powder. Drank half for brfeakfast and last half for am snack at 1015.

Lunch 1230-

Tuna salad with 1 can white tuna,1 T olive oil,1/4 c green pepper, 1 chopped dill pickle,1/4 cup kidney beans,salad

1 pear

Pm snack- 1500

carrots and celery

4 slices deli ham

Dinner- 1900

2 cups salad with olive oil/lemon

1 tomato, chopped broccoli, 1 chicken breast

No Eve snack

FLP Day #13

Saturday

Water- 90 0z

Herbal tea- 5 cups

Breakfast-0800

Oatmeal with 1 apple,1T almonds,1T flax seeds,cinnamon and stevia

No AM snack- not really hungry

Lunch- 1100

2 cups salad

1 cup broccoli,carrots,cucumber

1 grilled chicken breast

olive oil/lemon juice

orange

PM snack- pear with 1T natural pb

Dinner-1730

2 cups steamed green beans

2 cups salad with olive oil

Salmon

Eve snack- 2 oz almonds

FLP Day 12

Feeling better today

Water- 88 oz

Herbal tea- 5 cups

Breakfast-0900

Smoothie made with frozen bluberries,yogurt,oat flakes,flax seeds, almond milk,2 scoops protein powder,banana

Drank half for breakfast and half for am snack at 1100

Lunch- 1315

Tuna, olive oil,green pepper,dill pickle,black beans with Romaine lettuce

Afternoon snack-1515

4 slices lf deli ham

Dinner- 1900

2 cups salad. tomato,olive oil/lemon

Salmon

No eve snack

Exercise-

W/U- walk/ jog alternating every 50 yds

Interval- Elliptical - alternating 2 min high with 2:15 low intensity

Strength training-

No weights today-

3 sets of 14 reps

Prisoner squats- feel pretty good

Bench steps ups- a little shaky but ok

Wall pushups- 2 sets of 14 and 1 set of regular push ups- modified position knees

Burpees- only 1 set of 14 and 1 set of 6- too tired- headache starting again

Bench dips- bent knee- ok

Get ups- 2 sets of 14- very slow- not pretty

Going to bed now and try to sleep in

FLP Day 11

Feeling better today- just a headache remains

Water consumption- 100 oz

Herbal tea- 4 cups

Breakfast- 830

oatmeal with almonds, stevia, cinnamon,flax seeds, apple

No am snack- not hungry

Lunch- 1200

1 cup salad with olive oil/lemon

carrots, celery

chicken breast

kiwi

Afternoon snack-1500

pear with 1 T pb

Dinner- 1800

2 cups steamed green beans

chicken breast

not hungry for anything else

No eve nack

Exercise-

W/U- rebounder x 5 min

Intervals- jog/walk 3 sets of 2 min high int and 2:15 low intensity

Since I felt so achy and because of the headache, I did not go to the gym- I did the apart ment workout- only did 2 sets today. 2 sets of 10 reps of

Wall pushups

Burpees- very slow and sloppy

Crunch/get up

Prisoner squat

Spiderman- very slow

Plank up downs- more down then up, I'm afraid

Back to bed for nap.

FLP Day 10

Woke up achy and feeling like I might be getting the flu.....

Water- upped my consumption to 120 oz- hot and cold water

Took naps

Breakfast -0845

Smoothie- half now and half at 1015 for am snack

1 cup almond milk, frozen strawberries, banana, protein powder, yogurt,oat flakes,flax seeds

Lunch 1400- not very hungry

salad- olive oil/lemon

apple

No pm snack- napping

Dinner- 2 cups salad

1 cup cooked squash

few bites turkey

No eve snack

Exercise

W/U walking

Cardio- walk/jog- 3 sets- 2 min high intensity and 2:15 low intensity

Exercise- just 1 set of each- 1/12- no weights used today

Prisoner squats

Step ups

Wall push ups

No burpees attempted

Bench dips- bent knees

Get ups- only did 1 set/ 5

I feel a lettle feverish- jsut going to go to bed.

FLP Day 9

Another travel day- tired of not being home to get organized

Water- 90 oz

Herbal tea - 1 cup

Breakfast- 0800

oatmeal with apple, stevia, cinnamon, flax seeds, almonds

No am snack

1130 lunch

2 cups salad with carrots, broccoli,

1 serving chicken breast

1 c raspberries

Afternoon snack- apple

1 T pb

Dinner- 1900

2 cups spinach, carrots steamed

2 cups salad with olive oil/lemon

tuna steak

Eve snack- 2030

raw walnuts

Exercise-

W/U- rebounder

Cardio- elliptical- high int x2 min- low x 2:30- 3 sets

Strength-

Soulder squat #5- 3/11

Step ups weighted-3/11- #5

Pushups- mod knee- 1/11- wall- 2/11

Bench dips- 3/11- no weights

Get ups- no weight 2/11

Rest 90- secs between sets

FLP Day 8

This day was a traveling day for me- food program was good- exercise program was a challenge

Water- 100 0z

tea- 2-3 cups hot herbal

Breakfast- 0800

Smoothie made with almond milk,frozen strawberries, banana,oat flakes,flax seeds,2 scoops protein powder

1/2 of smoothie for breakfast and 1/2 later at 1000 for am snack

Lunch- 1230

tuna salad- tuna, olive oil,dill pickle, black beans, lettuce leaf

apple

PM snack-1500- chicken breast, carrots and celery

Dinner- 1800

2 cups salad with cucumbers,carrots,tomato,olive oil/lemon

salmon- 1 serving

Eve snack- almonds, raw

Exercise-

W/U rebounding x 5 min

3 sets of walk/jog- 2 min high intensity and 2;30 low intensity

Strength-

shoulder squats -with #5 - 3/10

step ups- #5- 3/10

Pushups- regular with modified knees for one set- 2/10 wall pushups

burpees with out weight- 2/10- legs would not go anymore

bench dips- bent legs- 3/10

get ups no weight- 2/10

90 sec rest between sets

FLP Day 7-

My one hour fun cardio was hiking in the park with my dog and husband. Felt really sore afterward!

Water intake- 96 oz and at least 3 cups hot herbal tea- decaf

Breakfast- 900am

Oatmeal with almonds, flax seed,apple

no am snack

Lunch-1200

2 cups salad with olive oil

cucumbers, carrots,broccoli

turkey

orange

Pm snack- 1500

pear with 1 T natural pb

Dinner- 1845

steamed zucchini,mushrooms,peppers

2 cups salad with olive oil/lemon

lean steak

Eve snack- 2000

2 oz unsalted walnuts

celery and carrots

FLP Day 6

Great to be Saturday!!

Breakfast 800am

Oatmeal with almonds,stevia,flax seed, chopped apple

Am Snack- 1030

cottage cheese- 1/2 c with 1/2 cup raspberries

Lunch 1235

2 cups of green salad with olive oil/lemon juice

1 cup cucumber,carrots,celery

kiwi

Pm Snack 1500

Pear with 1 T natural pb

Dinner 1730

2 cups steamed green beans

lean steak

2 cups salad with olive oil

Evening snack- 2000

2 oz almonds

1 cup carrots and celery

Water consumption- 94 oz, 2 cups decaf herbal tea

Today was beautiful outside- if tomorrow is just as nice, I will be doing my 1 hour cardio outside at the park. Keep your fingers crossed for sunshine.

FLP Day 5

Yeah Friday!!

Water consumption- 74 oz

Breakfast- 800am

oatmeal with almond, flax seeds, stevia, cinnamon

apple

am snack- 1000

1/2 c cottage cheese

1/2 c raspberries

Lunch- 1300

2 cup salad with olive oil/lemon dressing

1 cup celery and carrots

1 serving chicken breast

orange

pm snack- 1600

pear and 1 T natural pb

Dinner 1900

2 c steamed broccoli

2 cups salad with olive oil/lemon dressing

1 serving lean steak

Eve snack- 2030

2 oz walnuts

Warm up- 5 minutes walk/jog

Intervals- 2 sets each

Jogging on treadmill 2 min- high intensity+ 2:45 min low intensity- walk on treadmill

Exercises- 90 sec rest in between sets

P. Squats- 3 sets- 14 reps

Ottoman step-ups- 3 sets- 14 reps

Wall push ups- 3 sets- 14 reps

Burpees- 3 sets- 14 reps- last set real slow- tried to keep good form

Bench dips- 3 sets- 14 reps

Get- ups- 2 sets- 14 reps- 1 set- 11 reps- not pretty.....

FLP Day 4

Water consumption- walk/jog

Breakfast 8 am

oatmeal with almonds, flax seed, cinnamon,stevia

apple

am snack- 930

cottage cheese- 1/2 cup

blueberries- 1/2 cup

Lunch- 1230

2 cups salad with olive oil/lemon dressing

1 serving turkey

1 cup carrots,celery,mushrooms

melon- 2/3 cup

pm snack- 330

apple with natural pb- 1 T

Dinner- 6 pm

2 cups steamed green beans

1 serving turkey

2 cups salad with olive oil/lemon dressing

Eve snack- 8pm

2 oz pecans

1 cup celery & carrots

2 min high intensity- jog + 2:45 low intensity- walk- 2 sets

P. Squats- 3 sets- 13 reps

Bench step ups- 3 sets-13 reps

Wall push ups- 3 sets-13 reps

Burpees- 2 sets- 13 reps- 1 set - 6 reps

So tired today- sore too

Bench dips- 3 sets- 13 reps

Get- ups- 2 sets- 13 reps

1 set- 10 reps

I have a very difficult time with this exercise- not sure why but I will keep plugging away

90 sec rest between sets

FLP Day 3

Water consumption- 74 oz

Breakfast 0730

oatmeal with chopped apple, stevia,flax seeds,cinnamon,& almonds

AM Snack-1000 am

1/2 c yogurt & raspberries

Lunch- 1300

2 cups salad with 1 cup chopped celery, carrots,sweet red pepper

1 serving chicken breast

olive oil/lemon dressing

mango

PM snack 1530

1 pear with 1T natural pb

Dinner 1800

2 c steamed broccoli,cauliflower, mushrooms

2c salad with olive oil/lemon

1 serving lean pork

Evening snack

2 oz almonds

Cardio-

wu- walk/jog/run- 5 min

2 min high intensity jump rope then 2:45 low intensity jumping- 2 sets each

90 sec rest between sets

P. Squats- 3 sets- 12 reps

Ottoman step ups- 3 sets, 12 reps

Wall pushups- 3 sets, 12 reps

Burpees- 3 sets- 12 reps

Bench dips- 3 sets- 12 reps

Get ups- 3 sets-12 reps

1st set feels good- a little slow on get ups and burpees

2nd set- slow on burpees,get ups

3rd set- sloppy- very tired- burpees and get ups the worst. but I did them

FLP Day 2

Water- 72 oz

Warmup- 5min of walking,skipping

Cardio- jog/run/walk- 2 min high intensity,3 min low intensity

2 sets each

P. Squats- 3 sets- 11 reps

Ottoman step ups- 3 sets-11 reps

Wall push ups- 3 sets-11 reps

Burpees- 3 sets-11 reps

Bench dips- 3 sets-11 reps

Get ups- 3 sets-11 reps

Had difficulty with burpees and get ups- slow

Breakfast- 830am

Oatmeal, 1 apple,cinnamon,stevia,flax seed, ground., sliced almonds

Am snack- 1015 am

1/2 c lf cottage cheese

1/2 c raspberries

Lunch- 1300

less than 2 cups of salad- couldn't eat anymore

1 cup carrots,cucumbers mixed in

1 serving chicken breast

lemon/olive oil dressing

melon

Pm Snack- 345pm

1 apple with natural pb- 1 T

Dinner- 1800

2 cups steamed green beans

2 cups salad with olive oil/lemon dressing

1 serving salmon

Eve snack-2030

2 oz unsalted pecans

1 cup carrots

add on to day 1

water consumption- 125.7 oz.

FLP Day 1

Cardio- jogging/run/walk

Completed 2 sets each

Strength training circuit-

Squats-3 sets,10 reps

Step ups- 3 sets-10reps- had to use an ottoman instead of bench- stair steps were too easy-

(16 in vs 19 in)

Pushups- 3sets, 10 reps used the wall

Burpees- 3 sets, 10 reps with jump

Bench dips- 3 sets, 10 reps- bent knees

Get ups- 3 sets, 10 reps- hard to do- very slow

Breakfast 8am

1 apple

1 cup of cooked (O.F.) old fashioned oatmeal

1T sliced almonds

1T milled flax seed

Cinnamon

Morning snack 1030

1/2 cup Plain greek yogurt

1/2 cup blackberries

Lunch 1130

2/3 c melon

2 cups salad with lemon/olive oil

1 cup orange pepper,english cucumber

1 serving chicken breast

Afternoon snack- 1430

1 pear with 1T natural pb

Dinner- 1900

2 cups steamed broccoli,red pepper,mushrooms

2 cups salad with lemon and oil dressing

1 serving grilled tuna steak

Evening snack 2030

2 oz raw walnuts-( could not eat any more vegetables!)

11-18-09

Have my blog set up. Don't feel real comfortable with the computer but practice,practice,practice. I am looking forward to starting next Monday.