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