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!)