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.