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.