tag:blogger.com,1999:blog-51977621622051221132011-08-02T14:22:35.775-07:00Cynthia'sfatlossblogCynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.comBlogger441100tag:blogger.com,1999:blog-5197762162205122113.post-81781398715995743752010-01-06T20:23:00.000-08:002010-01-06T20:29:24.796-08:00FLP#42<div>96 0z water</div><div>3 c herbal tea</div><div>Breakfast-0800</div><div>1c strawberries</div><div>1/2c greek yogurt</div><div>1 scoop protein powder</div><div>stevia</div><div>No Am snack</div><div>Lunch-1200</div><div>1 1/2c carrots/celery/cauliflower</div><div>1/4c hummus</div><div>apple</div><div>Pm Snack-1500</div><div>Lettuce roll ups with</div><div>hummus. lf ham/celery/carrots</div><div>Dinner-1800</div><div>Salmon</div><div>salad</div><div>1c spinach</div><div>olive oil</div><div>No Eve snack</div><div>1 hour fun cardio- Indoor ice skating- </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-8178139871599574375?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-19752670683066104982010-01-06T20:17:00.000-08:002010-01-06T20:23:38.748-08:00FLP#41<div>100 oz water</div><div>2 c herbal tea</div><div>Breakfast-0845</div><div>apple</div><div>1c oatmeal</div><div>1T sliced almonds</div><div>1T flax seeds</div><div>cinnamon/stevia</div><div>Am Snack-1015</div><div>1/2c cottage cheese- lowfat</div><div>1/2 c raspberries</div><div>Lunch-1230</div><div>2 c salad</div><div>1c carrots/celery</div><div>chicken breast</div><div>olive oil/lemon juice</div><div>1 orange</div><div>Pm Snack-1545</div><div>pear</div><div>1T natural peanut butter</div><div>Dinner 1845</div><div>2 c steamed broccoli/ cauliflower</div><div>2c salad</div><div>steak</div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-1975267068306610498?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-42917492230082069342010-01-01T22:09:00.000-08:002010-01-01T22:16:24.516-08:00FLP#40<div>Wataer- 100 oz</div><div> 3 c herbal tea</div><div>Breakfast- 0745</div><div>1/2 smoothie</div><div>1c vanilla almond milk</div><div>1 c frozen bluberries, 1 banana, 1/2 c whole flake oats</div><div>4 T plain yogurt</div><div>1 T flax seeds</div><div>2 scoops protein powder</div><div>Am Snack-1000</div><div>1/2 of above smoothie</div><div>Lunch 1230</div><div>tuna salad with</div><div> white tuna, olive oil,1/4 c gr pepper, 1 chopped dill pickle, 1/4 c black beans</div><div>1 pear</div><div>PM Snack- 1520</div><div>1/2 grilled chicken breast</div><div>1c carrots/celery</div><div>Dinner- 1800</div><div>2 c salad</div><div>with 1 c broccoli/celery</div><div>tomato,olive oil/lemon juice</div><div>5 oz steak</div><div>No Eve Snack</div><div>Warm uos - 5 min row machine</div><div>Intervals - 5 sets of 3 min high intensity and 2 min low intensity- Walk/jog/run</div><div>#5 db used- 60 sec rest between sets</div><div>clean and jerk- 3/14</div><div>get up-3/22 total</div><div>burpee/push up/press- 3/14</div><div>alt lunge with torso rotation- 3/22 total</div><div> ball pass- 3/14</div><div>3 pt toe tappers- 3/14</div><div>chin down/crunch- 3/12</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-4291749223008206934?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-72969337334244692302010-01-01T22:02:00.000-08:002010-01-01T22:08:51.522-08:00FLP#39<div>112 oz wataer</div><div> 4 c herbal tea</div><div>Breakfast- 0815</div><div>Omelette with</div><div> 2 eggs, 1 c spinach,3 white mushrooms, green onion,</div><div>1 orange</div><div>No Am Snack</div><div>Lunch- 1145</div><div>Mexican salad</div><div>green pepper, parsley, tomatoes, cilantro,grilled chicken breast</div><div> No Pm Snack</div><div>Dinner-1730</div><div> Turkey burger on greens</div><div>Eve Snack- 3 c air-popped popcorn</div><div>Warm ups- 5 min rebounder</div><div> Intervals- 5 sets of 3 min high int and 2 min low intensity- walk/jog/run</div><div>Clean and jerk- 3/13</div><div>get ups- 3/20 total</div><div>burpees/push ups/press- 3/13</div><div>alt lunge with torso rotation- 3/20 total</div><div>ball press- 3/13</div><div>3 point toe tappers- 3/13</div><div>Chin down/crunch- 3/11</div><div>#5 db used- 60 sec rest between sets</div><div><br /></div><div><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-7296933733424469230?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-91623434428965488132010-01-01T21:56:00.000-08:002010-01-01T22:02:21.259-08:00FLP#38<div>96 oz water</div><div>2 c herbal tea</div><div>Breakfast- 0745</div><div>1 c oats/ 2 scrambled eggs</div><div>Am Snack-0955</div><div>2 c strawberries/2 oz cashews</div><div>Lunch-1215</div><div>2 c salad, tomato,carrot</div><div>tuna 4 oz</div><div>olive oil/lemon juice</div><div>Pm Snack-1500</div><div>apple awith 1 T peanut butter- natural</div><div>Dinner- 1745</div><div>2 c salad</div><div>tomato, grilled chicken,oliv eoil/lemon</div><div>No Eve snack</div><div>Warmups- 5 min rebounder</div><div>Intervals 5 sets of 3 min high int and 2 min low int-Elliptical</div><div>#5 db used</div><div>Clean and jerk- 3/12</div><div>get ups- 3/18 total</div><div>burpees/push ups/press- 3/12</div><div>alt lunge and torso rotation- 3/18 total</div><div>ball pass- 3/12</div><div>3 point toe tappers- 3/12</div><div>chin downs.crunch- 3/10</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-9162343442896548813?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-27255481737693584952010-01-01T21:49:00.001-08:002010-01-01T21:56:21.566-08:00FLP#37<div>Water- 97 oz</div><div> 4 cups herbal tea</div><div>Breakfast--0800</div><div>3/4 cup of Coach Rylan's hot cereal mix</div><div>Am Snack- 1015</div><div>Shake with</div><div>1/2 scoop protein powder</div><div>1c almond milk</div><div>1/2 banana</div><div>1/2 c frozen bluberries</div><div>Lunch- 1230</div><div>Spinach salad with</div><div>spinach, hard boiled egg,1/2 chicken breast, 3 sliced mushrooms, olive oil/lemon juice</div><div>No Pm Snack</div><div>Dinner- 1810</div><div>Stir fry with</div><div>2 1/2 c broccoli,mushroon, celery</div><div>3/4 c steak</div><div>spinach</div><div>Eve Snack-2100</div><div>1 c frozen strawberries with stevia</div><div>Warm ups- 5 min elliptical</div><div>Intervals- 5 sets of 3 min high int and 2 min low int- elliptical machine</div><div>#5 dumbells used</div><div>Clean and jerk- 3/11</div><div>get ups- 3/16 total</div><div>burpee/push up/press-3/11</div><div>alt lunge and torso rotation- 3/16 total</div><div>ball pass- 3/11</div><div>chin down/crunch- 3/9</div><div>60 sec rests between sets</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-2725548173769358495?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-29420914159977622462010-01-01T21:42:00.000-08:002010-01-01T21:48:58.153-08:00FLP#36<div>108 oz of water</div><div>3 cups of herbal tea</div><div>Breakfast- 0800</div><div>1/2 c greek yogurt</div><div>1c blackberries</div><div>1 scoop protein powder</div><div>stevia</div><div>Am Snack- 1115</div><div>3 ants on a log</div><div>Lunch-1300</div><div>apple</div><div>1/4 c hummus</div><div>1 1/2 c carrots, celery and cauliflower</div><div>Pm Snack-1500</div><div>2 lettuce roll ups with</div><div>ham, celery,carrots/ hummus</div><div>Dinner-1900</div><div>4 oz tilapia</div><div>salad with</div><div>1 cup spinach, olive oil, lemon juice,dill</div><div>No Eve Snack</div><div>Warm ups- 5 min rebounder</div><div>Intervals- 5 sets of 3 min high intensity and 2 min of low intensity- Elliptical</div><div>Clean and Jerk- 3/10</div><div>Get uops- 3/14 total</div><div>burpees/push ups/pres- 3/10</div><div>Alt lunge and torso rotation- 3/14 total</div><div>Ball pass- 3/10</div><div>3 point toe tapper-3/10 each leg</div><div>chin down and crunch- 3/8</div><div>60 sec rest between sets- 5 # weights used for all exercise </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-2942091415997762246?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-23793225880970010482009-12-27T20:41:00.000-08:002009-12-27T20:47:50.913-08:00FLP # 35 Sundfay<div>102 oz water</div><div> 4 c herbal tea</div><div>Breakfast- 0830</div><div>2 scrambled eggs</div><div> 1 c oats with stevia</div><div>Am snack- 1145</div><div>1 c blueberries, 2 oz almonds</div><div>Lunch- 1300</div><div>2 c salad</div><div>tomato,carrot, tuna, 1 T olive oil</div><div>Pm snack- apple and natural peanut butter- 1 T</div><div>Dinner 1900</div><div>2 c salad, tomato,carrot, 4 oz chicken breast, olive oil</div><div>Eve snack- 2 c carrots/celery</div><div><br /></div><div>1 hour fun cardio- sledding- walking in snow</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-2379322588097001048?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-70935698681782586972009-12-27T20:28:00.000-08:002009-12-27T20:40:53.271-08:00FLP #34 Saturday<div>98 oz water</div><div> 2 cups herbal tea</div><div>Warm ups- 5 min rebounder</div><div>4 sets of 2:45 high intensity and 2:00 low intensity of Walk/Jog/Run</div><div>Jacknife- push ups- 3/14</div><div>Chin downs- 3/14- did 2 chin ups</div><div>lunge/curl/press- 3/20</div><div>toe tappers-3/18</div><div>squat/curl/press-3/14</div><div>front dual db raise- 3/14</div><div>#8 weights used for above exercises- 60 secs between sets</div><div>Beakfast- 0800</div><div>3/4 c Rylan's cereal</div><div>Am Snack- quick shake</div><div>1/2 scoop protein powder</div><div>1 c almond milk</div><div>1/2 banana</div><div>1/2 c frozen strawberries</div><div>Lunch- noon</div><div>Spinach salad with</div><div>2 c spinach</div><div>1 hb egg</div><div>1/2 chicken breast</div><div>4 sliced mushrooms</div><div>2T olive oil/lemon</div><div>Pm snack- none</div><div>Dinner- 1900- stir fry with</div><div>3 c. broccoli,cabbage,celery,cauliflower</div><div>3/4 c prawns</div><div>Eve snack- 2100</div><div>1 cup frozen blackberries with stevia</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-7093569868178258697?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-67821778400549527072009-12-27T20:20:00.000-08:002009-12-27T20:28:38.635-08:00FLP # 33 Friday Merry Christmas!<div>96 oz water</div><div>2 c herbal tea</div><div>Breakfast- 0900</div><div>oatmeal,flax seeds,almonds,chopped apple,cinnamon and stevia</div><div>Am snack- 1120</div><div>Plain yogurt and 1/2 c raspberries</div><div>Lunch- 1300</div><div>Christmas dinner-</div><div>Large salad- 2 cups with carots, celery,cauliflower</div><div>Lamb</div><div>fruit salad- oranges, strawberries,kiwi</div><div>Pm Snack-1500</div><div>apple with 1 T peanut butter- natural</div><div>Dinner- 2030</div><div>2 c steamed green beans</div><div>2 c salad</div><div>steak</div><div>Eve snack- 2 oz walnuts</div><div><br /></div><div>deferred exercises to Saturday</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-6782177840054952707?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-90505985433494771502009-12-27T20:02:00.000-08:002009-12-27T20:20:10.610-08:00FLP# 32 Thursday<div>Breakfast- 0900</div><div>ate 1/2 and shared 1/2 Smoothie</div><div>Raspberries, almond milk,banana,1/2 c oat flakes,1T flax seeds, 2 scoops protein powder</div><div>No AM snack</div><div>Lunch- 1200</div><div>Tuna salad with</div><div>white tuna, olive oil,ch. dill pickle, 1/4 c black beans, romaine lettuce</div><div>1 pear</div><div>Pm snack- 1330</div><div>1 cup carrots/celery/broccoli</div><div>4 slices deli ham</div><div>Dinner-1900</div><div>2 c salad, 1 c carrots/celery/cauliflower</div><div>1 tomato, olive oil/lemon jusice</div><div>1 chicken breast</div><div>Eve snack- 2 oz almonds</div><div>1 c celery/ carrots</div><div>Warm ups- 5 mins elliptical</div><div>4 sets- 2:45 high intensity and 2:00 low intensity- elliptical</div><div>Jacknife/push up- 3/13</div><div>chin downs- 3/13</div><div>lunge/curl/press- 3/18</div><div>toe tappers- 3/16</div><div>squat/curl/press- 3/13</div><div>front dual db raise- 3/13 5# weight(s) used for exercises. 60 sec rest in between sets</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-9050598543349477150?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-8029807049335347632009-12-27T19:50:00.000-08:002009-12-27T20:02:30.674-08:00FLP # 31 WED<div>100 oz water</div><div>2 cups herbal tea</div><div>Warm ups- 5 min rebounder</div><div>Intervals- 4 sets- 2:30 high intensity- 2:00 low intensity- Run/Walk/Jog</div><div>Jacknife/push ups- 3/12</div><div>Chin Downs- 3/12</div><div>Lunge,curl,press- 3/16</div><div>toe tappers- 3/14</div><div>squat,curl,press- 3/14</div><div>front dual db raise-3/13 #5 weights used for exercises</div><div>Breakfast- 0800</div><div>omelette with 2 eggs, 2 egg whites, 1 c spinach, 3 sliced white mushrooms,1 green onion, 1 T Olive oil.</div><div>1 grapefruit</div><div>Am Snack- Quick shake with</div><div>1/2 scoop protein powder, 1/2 c almond milk, 1/2 banana, 1T almond buter</div><div>Lunch- 1230</div><div>Mexican salad with</div><div>green pepper,red onion,parsley,cilantro,tomatoe,cucumber, salt and pepper</div><div>No Pm snack</div><div>Dinner -1800</div><div>Salmon burger with one patty</div><div>2 c greens, 2 sl tomato, 2 slice cucumber</div><div>Eve snack- 2030</div><div>3 c air popped popcorn</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-802980704933534763?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-68613142145019801362009-12-27T19:42:00.000-08:002009-12-27T19:50:36.030-08:00FLP#30 Tuesday<div>100 oz water</div><div>4 cups herbal tea</div><div>Breakfast- 0900</div><div>2 scrambled eggs</div><div>1 c oats with stevia</div><div>Am Snack-1115</div><div>1 cup strawberries, 2 oz walnuts</div><div>Lunch-1300</div><div>2 c salad</div><div>1 tomato,carrot,tuna,1 T olive oil/ lemon</div><div>Pm Snack- 1530</div><div>apple with 1 T natural peanut butter</div><div>Dinner- 1800</div><div>2 c salad</div><div>tomato,carrot, 4 oz grilled chicken breast</div><div>1 T olive oil/lemon juice</div><div>Eve snack- 2100</div><div>1 cup cauliflower and celery</div><div><br /></div><div>Warm ups- 5 mins. elleptical machine</div><div>4 sets- 2:30 high intensity and 2:00 low intensity- elliptical machine</div><div>Jacknife and push up- 3/11</div><div>chin downs- 3/11</div><div>lunge,curl,press- 3/14</div><div>toe tappers- 3/12</div><div>squat,curl,press- 3/11</div><div>front dual db raise- 3/11</div><div>#5 lb weight(s) used with above</div><div> 60 sec frest in between sets</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-6861314214501980136?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-9119248858797607192009-12-27T19:30:00.000-08:002009-12-27T19:42:33.179-08:00FLP #29 Monday<div>Water- 97 oz</div><div>3 cups herbal tea</div><div>Breakfaast- 0800</div><div>3/4 cup of Rylan's hot cereal mix</div><div>add stevia and cinnamon</div><div>Am snack- 1025</div><div>Quick shake with</div><div>1/2 scoop protein powder</div><div>1 c almond milk,1/2 banana, 1/2c frozen berries</div><div>Lunch-1300</div><div>Spinach salad with </div><div>2 c spinach, 1 hb egg,1/2 sliced chicken breast</div><div>4 sliced mushrooms, 2 T olive oil</div><div>PM snack-1500</div><div>1 cup celery and carrots</div><div>Dinner- 1800- Stirfry with</div><div>1 cup spinach, olive oil, 3/4 c chicken breast, chicken broth, mushrooms,cabbage, and celery</div><div>Eve snack- 2030</div><div>1 cup blackberries with stevia</div><div>Warm up- 5 min - rebounder</div><div>Intervals- 4 sets of 2:30 high intensity, 2:00 low intensity - Jog/Walk/Run</div><div>Jacknife/push up- 3/10</div><div>Chin downs-3/10</div><div>Lunge,curl, press- 3/12</div><div>toe tappers- 3/10</div><div>squat, curl,press- 3/10</div><div>front dual dumbell press-3/10 Using #5 weights for all above exercises</div><div><br /></div><div>60 secs rest in between sets</div><div> </div><div> </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-911924885879760719?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-72529288583618116052009-12-27T19:20:00.000-08:002009-12-27T19:30:11.477-08:00FLP # 28<div> Sunday</div><div>100 oz water</div><div>2 cups herbal tea</div><div>Breakfast- 0800</div><div>Smoothie with</div><div>almond milk, frozen raspberries, 1 banana, 1/2 c oat flakes</div><div>4 T yogurt,1 T flax seeds, 2 scoops protein powder</div><div>Drank 1/2 smoothie for breakfast and 1/2 for AM snack- 1030</div><div>Lunch-1130</div><div>Tuna salad with</div><div>white tuna, olive oil,1/4 c red pepper, 1 chopped dill pickle, 1/4 c garbanzo beans, romaine lettuce</div><div>pear</div><div>Pm snack- 1530</div><div>1 c celery and carrots</div><div>4 slices turkey deli meat</div><div>Dinner- 1800</div><div>2 c salad</div><div>1 tomato, 1c cucumber/carrots</div><div>olive oil/lemon</div><div>salmon</div><div>No Eve snack</div><div>1 hour fun cardio- Cross-fit bowling- using medicine ball and dumbell pins- in between games rowing- total 3100 meters all together.</div><div><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-7252928858361811605?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-85108253489324687272009-12-27T19:14:00.000-08:002009-12-27T19:20:41.652-08:00FLP # 27 Saturday<div>90 oz water</div><div>4 c herbal tea</div><div>Breakfast- 0700</div><div>Omelette with</div><div>2 eggs</div><div>1 egg white</div><div>1/2 c spinach</div><div> 3 mushrooms</div><div>1 green onion</div><div> Small grapefruit</div><div>Am snack- 1100</div><div>shake with</div><div>protein powder,1/2 banana,almond milk, natural peanut butter</div><div>Lunch- 1300</div><div>Salad with</div><div>rqdishes,parsley,cilantro, 2 tomatoes, english cucumber</div><div>1/2 chicken breast</div><div>olive oil/ lime juice</div><div>No Pm snack</div><div>Dinner 1830</div><div>turkey burger with</div><div>1 agg, bell pepper, onion</div><div>2 c lettuce</div><div>No Eve snack</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-8510825348932468727?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-67589878204299104912009-12-18T21:03:00.000-08:002009-12-18T21:11:37.070-08:00FLP#26<div>Fri</div><div>Water- 97 oz</div><div>herbal tea- 2 cups</div><div>Breakfast- 0800</div><div>2 scrambled eggs</div><div>1/2 c oatmeal with stevia</div><div>Am snack- 1030</div><div>1 cup strawberries</div><div>2 oz almonds</div><div>Lunch-1200</div><div>2 c salad</div><div>carrot</div><div>tomato</div><div>tuna</div><div>olive oil/lemon</div><div>Pm snack- 1445</div><div>Apple and natural pb</div><div>Dinner- 1745</div><div>3 c salad</div><div>chicken</div><div>olive oil/lemon</div><div>carrot</div><div>tomato</div><div>No Eve snack</div><div>5min warm up on row machine</div><div>4 sets- elliptical</div><div>high int 2:30- low int 3 min</div><div>JK- 3/14</div><div>Chin downs-3/14</div><div>Alt lunges#5- 3/2o</div><div>pu/db press-#5 -3/14</div><div>Sqat...3/14</div><div>Band rotation...3/14</div><div>60 sec rest between sets</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-6758987820429910491?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-67842365155309298732009-12-18T20:56:00.000-08:002009-12-18T21:03:26.504-08:00FLP#25<div>Thurs</div><div>Water-99 oz</div><div>herbal tea- 2 cups</div><div>Breakfast- 0800</div><div>oatmeal with ch apple,stevis, cinnamon, almonds and flax seed</div><div>Am snack-1030</div><div>Plain yogurt and raspberries</div><div>Lunch- 1245</div><div>2 c salad</div><div>chicken breast</div><div>olive oil/lemon</div><div>1 cups peppers and celery</div><div>orange</div><div>Pm Snack-1445</div><div>pear and 1 T natural pb</div><div>Dinner- 1900</div><div>2 c steamed green beans</div><div>2 c salad</div><div>grilled pork chop</div><div>olive oil/lemon</div><div>No Eve snack</div><div>Warm up- 5# rebounder</div><div>Walk/jog/run- 4 sets high and low intensity- 2:30 to 2 min low</div><div>JK- 3/13</div><div>Chin Down-3/13</div><div>#5 alt lunge-3/18</div><div>pu 3/13</div><div>db press- 3/13</div><div>Squat,curl...3/13</div><div>Band rotation....3/13</div><div>60 sec rest between sets</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-6784236515530929873?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-32158165746914581282009-12-18T20:48:00.000-08:002009-12-18T20:56:56.047-08:00FLP#24<div>Wed</div><div>Water- 100 oz</div><div>herbal tea-3 cups</div><div>Breakfast- 0715</div><div>Smoothie with</div><div>almond milk, banana,frozen berry combo,1/2 c. oat flakes</div><div>4T plain yogurt,2 scoops protein powder, 1 T flax oil</div><div>1/2 smoothie now nad 1/2 for am snack-1045</div><div>Lunch- 1245</div><div>Tuna salad- tuna, romaine,dill pickle, olive oil</div><div>pear</div><div>Pm Snack- 1500</div><div> 1 cup celery and carrots</div><div>4 slices deli ham</div><div>Dinner- 1830</div><div>2 c salad</div><div>1 cup broccoli/cucumber</div><div>olive oil/lemon</div><div>chicken breast</div><div>tomato</div><div>No Eve snack</div><div>Warm up- rebounder-5 min</div><div>4 sets- walk/jog/run</div><div>2:30 int high and 2 low</div><div>Jack knife- 3/12</div><div>single ar pull down- 3/12</div><div>alt lunges#5- 3/16</div><div> pushups 3/12</div><div>db press on ball- #5- 3/12</div><div>Squat, curl,press- 3/12</div><div>Band rotation on ball- 3/12</div><div>60 sec rest between sets</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-3215816574691458128?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-27593403833504384752009-12-18T20:40:00.000-08:002009-12-18T20:48:49.720-08:00FLP Day #23<div>Tues</div><div>Water- 96 oz</div><div>herbal tea- 4 cups</div><div>Breakfast- 0845</div><div>Omelette</div><div>2 eggs/ 1 egg white</div><div>1 c spinach</div><div>3 mushrooms</div><div>green onion</div><div>apple</div><div>No Am Snack</div><div>Lunch -1245</div><div>Salad with tomato, cucumber, chicken breast,lime and olive oil dressing</div><div>No PM snack</div><div>Dinner- 1645</div><div>Turkey burger</div><div>with lettuce, 1 egg, onion, red pepper</div><div>No Eve snack</div><div>Warm up- rebounder 5 min</div><div>high int and low int- 4 sets- 2:15 high and 2 min low- run/walk/jog</div><div>Jack knife- 3 sets/11</div><div>Chin downs- 3/11</div><div>Alt lunges 5#- 3/14</div><div>push ups/db bench press- 3/11</div><div>Squat, curl,press-3/11</div><div>Band rotations-3/11</div><div>60 secs rest between sets</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-2759340383350438475?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-55859086595572853622009-12-18T20:30:00.000-08:002009-12-18T20:40:07.052-08:00FLP # 22<div>Monday</div><div>Water - 100 oz</div><div>Herbal tea- 2 cups</div><div>Breakfast 0900</div><div> 2 scrambled eggs</div><div>1 c oatmeal with stevia and cinnamon</div><div>No Am Snack</div><div>Lunch 1200</div><div>2 c salad</div><div> tomato, carrot, tuna olive oil and lemon</div><div>Pm Snack 1400</div><div>Apple and 1 T natural pb</div><div>Dinner- 1800</div><div>3 c salad</div><div>tomato, carrot</div><div>chicken</div><div>olive oil/ lemon</div><div>Eve Snack- 2100</div><div>1 cup celery and broccolI</div><div>Warm up- 5 min Elliptical</div><div>4 sets of 2:15 high intensity and 2:00 min low intensity- elliptical</div><div>Jack knife- 3 sets of 10 reps</div><div>Chin Downs- 3 sets of 10</div><div>Alt lunges with 5# db- 3 sets of 12</div><div>Push ups- 3 sets of 10- db bench press on ball-5#- 3/10</div><div>Squat curl- 5# 3/10</div><div>Band rotations on ball- 3/10</div><div>resting 60 secs between sets</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-5585908659557285362?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-88386576052604255702009-12-18T20:25:00.000-08:002009-12-18T20:30:27.791-08:00FLP # 21<div>Sunday</div><div>Water- 106 oz</div><div>Herbal tea- 4 cups</div><div>Breakfast- 081 5</div><div>Omelette with 2 eggs and 2 egg whites</div><div>1 c spinach</div><div>1/2 c red and green peppers</div><div>3 mushrooms</div><div>green onion</div><div> orange</div><div>No Am Snack</div><div>Lunch- 1130</div><div>Mexican salad with</div><div>red onion, green pepper,</div><div>parsley, cilantro, 2 tomatoes</div><div> olive oil/ lime</div><div>Chicken breast</div><div>No Pm Snack</div><div>Dinner 1700</div><div>Salmon burger</div><div>with egg, onion salmon, salt and pepper</div><div>lettuce</div><div> tomato</div><div>Eve Snack- 2000</div><div> 1 cup celery and carrots</div><div> 3 c air popped popcorn</div><div>Fun cardio- 1 hour Salsa dance instruction</div><div> </div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-8838657605260425570?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-40191877268596300522009-12-18T20:02:00.000-08:002009-12-18T20:25:09.214-08:00FLP Day #20<div>Saturday</div><div>Breakfast 0915</div><div>1 apple</div><div>1 cup oatmeal</div><div>with flax seeds, stevia, cinnamon,almonds</div><div>Am Snack- 1100</div><div>1/2 cup cottage cheese</div><div>1/2 cup strawberries</div><div>Lunch- 1300</div><div>2 c salad</div><div>olive oil/lemon dressing</div><div>1 cup broccoli and celery</div><div>turkey</div><div>kiwi</div><div>Pm Snack- 1530</div><div>Apple and natural pb</div><div>Dinner- 17 15</div><div>2 cups steamed cauliflower and broccoli</div><div>2 cups salad and olive oil</div><div>4 oz steak</div><div>Eve Snack- 2030</div><div>2 oz almonds</div><div>Water- 100 oz</div><div>Herbal tea - 3 cups</div><div><br /></div><div><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-4019187726859630052?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-57268120366735698762009-12-11T21:51:00.000-08:002009-12-11T22:03:31.464-08:00FLPDay # 19<div>Friday</div><div>Water- 100 oz</div><div>Herbal tea- 2 cups</div><div>Breakfast-0830</div><div>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</div><div>1/2 for breakfast & 1/2 for am snack</div><div>Lunch- 1230</div><div>Salad with olive oil,white tuna,black beans,dill pickle and 1 pear</div><div>Pm snack- 1430</div><div>1/2 chicken breast with carrots and celery</div><div>Dinner- 1900</div><div>2 cups salad with cucumber and carrots, olive oil and lemon ,1 tomato,</div><div>Salmon</div><div>No eve snack</div><div>W/U- rebounding</div><div>4 sets of high intensity and low intensity intervals- 2 min each- jog/run/walk</div><div>Exercises</div><div>Get ups- 5 # - 2 sets of 12</div><div>Pushups- knees- 2 sets of 11</div><div>Burpees with jump-2 sets of 14</div><div>walking lunges- 2 sets of 20</div><div>Standing band rotataion- 3 sets of 14 each side</div><div>Band pull downs- 3 sets of 14</div><div>Very sore today- not sure why- but I feel good.</div><div><blockquote></blockquote><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-5726812036673569876?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-43483207984185234682009-12-10T19:22:00.000-08:002009-12-10T19:29:22.416-08:00FLP Day # 18<div>Thursday</div><div>Travel day</div><div>Water- 100 oz</div><div>no tea today</div><div>Breakfast 0730</div><div>Egg/egg white omelette with spinach,mushrooms,green onion</div><div>pear</div><div>No Am snack</div><div>Lunch- 1200</div><div>Salad- tomatoes, parsley, onion, green pepper, english cucumber, salt and pepper</div><div>olive oil/lemon</div><div>chicken breast</div><div>No pm snack</div><div>Dinner 1830</div><div>Salmon burger on lettuce/salad</div><div>apple</div><div>No Eve snack</div><div>Exercise in hotel room</div><div>W/U walk/run in place</div><div>2 sets/10 of each</div><div>knee push ups, burpees, crunch get ups, squats,spiderman, plank up/down</div><div>resting 30 secs between sets- very tired today</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-4348320798418523468?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-49510093660004774982009-12-10T19:15:00.000-08:002009-12-10T19:22:39.677-08:00FLP Day # 16<div>Wed</div><div>Water- 96 oz</div><div>Herbal tea- 3 cups</div><div>Breakfast-0800</div><div>Oatmeal with apple, cinnamon, stevia, flax seeds, almonds</div><div>Am Snack- 1/2 c cottage cheese with Raspberries</div><div>Lunch- 1215-</div><div> 2 cups salad with cucumber, celery, carrots, turkey, olive oil/salt and pepper</div><div>kiwi</div><div>PM snack- pear </div><div>Dinner- 1830</div><div>2 cups steamed cabbage</div><div>2 c salad with olive oil, lean pork</div><div>Eve snack- 2 oz walnuts</div><div>Exercises-</div><div>W/U- 5 min rebounder</div><div>4sets of 2 min high intensity and 2 min low intensity- walk/jog/run</div><div>Get ups weighted- 5 #- 2 sets/11</div><div>Pushups-knees- 2 sets/12</div><div>Burpees with jump- 2 sets /10</div><div>Walking lunges- 2 sets/15</div><div>Standing band rotations- 3 sets/12</div><div>band pull downs- 3 sets/12</div><div>resting 60 secs between sets</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-4951009366000477498?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-83475661226470424562009-12-10T19:05:00.000-08:002009-12-10T19:15:03.630-08:00FLP Day #16<div>Tuesday</div><div>Travel day for me</div><div>Water- 88 oz</div><div>Herbal tea- 1 cup</div><div>Exercises in hotel</div><div>Pushups 3 sets/10- 1 set modified knee and 1 set wall push ups</div><div>Burpees- 3 sets/9</div><div>Crunch get ups- 2 sets/10</div><div>Prisoner squats- 3 sets/10</div><div>Spiderman- 3 sets/10</div><div>Plank up-downs- 2 sets/10</div><div>Resting 30 secs between sets</div><div>Breakfast- 0730</div><div>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</div><div>Lunch- 1300</div><div>Tuna, olive oil,green pepper, dill pickle, garbanzo beans, lettuce and 1 pear</div><div>No PM Snack</div><div>Dinner- 1800</div><div>Salad with celery, carrots, cauliflower, tomato, olive oil/lemon</div><div>Chicken breast</div><div>Eve Snack- 2100</div><div>2 oz pecans</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-8347566122647042456?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-17333008993536022702009-12-10T18:54:00.000-08:002009-12-10T19:05:51.936-08:00FLP Day #15<div>Monday</div><div>Water- 100 0z</div><div>Herbal tea- 3 cups</div><div>Breakfast- 0830</div><div>2 eggs+ 2 egg whites</div><div>1/2 c spinach</div><div>1/2 c green pepper</div><div>3 mushrooms</div><div>1 green onion</div><div>1 orange</div><div>AM snack-</div><div>Smoothie with protein powder, almond milk,1/2 banana</div><div>Lunch -1215</div><div>1 grilled chicken breast with mexican salad</div><div>I used- red pepper,rdishes,parsley,cilantro,tomatoes,olive oil and lemon</div><div>No Pm snack</div><div>Dinner- Ground turkey burger with one egg,green onion, salt and pepper, 2 cups greens, carrots and celery</div><div>No Eve snack - not hungry</div><div><br /></div><div>Exercises-</div><div>W/U- rebounder x 5 mins</div><div>Intervals- walk/jog/run 4 sets of 2 min high intensity and 2 min low intensity</div><div>Get ups - 5 lb- 3sets/15 reps- not pretty but I did it to the best of my ability</div><div>Pushups- modified knees- 3 sets/12</div><div>Burpees with jump-3 sets/10- also not pretty</div><div>Walking lunges 3 sets/ 12</div><div>Standing band rotations- 3 sets/10</div><div>Band pull downs- 3 sets/10</div><div>resting 90 secs between sets</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-1733300899353602270?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-40212248596740241282009-12-10T18:41:00.000-08:002009-12-10T18:53:57.065-08:00FLP Day #13<div>Sunday</div><div>1 hour fun cardio</div><div>Hike in the park with dog- throwing frisbee- </div><div>Water- 100 oz</div><div>Herbal tea- 2 cups</div><div>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.</div><div>Lunch 1230-</div><div>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</div><div>1 pear</div><div>Pm snack- 1500</div><div>carrots and celery</div><div>4 slices deli ham</div><div>Dinner- 1900</div><div>2 cups salad with olive oil/lemon</div><div>1 tomato, chopped broccoli, 1 chicken breast</div><div>No Eve snack</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-4021224859674024128?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-28045724734922645652009-12-10T18:34:00.000-08:002009-12-10T18:40:59.774-08:00FLP Day #13<div>Saturday</div><div>Water- 90 0z</div><div>Herbal tea- 5 cups</div><div>Breakfast-0800</div><div>Oatmeal with 1 apple,1T almonds,1T flax seeds,cinnamon and stevia</div><div>No AM snack- not really hungry</div><div>Lunch- 1100</div><div>2 cups salad</div><div>1 cup broccoli,carrots,cucumber</div><div>1 grilled chicken breast</div><div>olive oil/lemon juice</div><div>orange</div><div>PM snack- pear with 1T natural pb</div><div>Dinner-1730</div><div>2 cups steamed green beans</div><div>2 cups salad with olive oil</div><div>Salmon</div><div>Eve snack- 2 oz almonds</div><div><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-2804572473492264565?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-1755715928598187702009-12-04T21:18:00.000-08:002009-12-04T21:28:52.270-08:00FLP Day 12<div>Feeling better today</div><div>Water- 88 oz</div><div>Herbal tea- 5 cups</div><div>Breakfast-0900</div><div>Smoothie made with frozen bluberries,yogurt,oat flakes,flax seeds, almond milk,2 scoops protein powder,banana</div><div>Drank half for breakfast and half for am snack at 1100</div><div>Lunch- 1315</div><div>Tuna, olive oil,green pepper,dill pickle,black beans with Romaine lettuce</div><div>Afternoon snack-1515</div><div>4 slices lf deli ham</div><div>Dinner- 1900</div><div>2 cups salad. tomato,olive oil/lemon</div><div>Salmon</div><div>No eve snack</div><div>Exercise-</div><div>W/U- walk/ jog alternating every 50 yds</div><div>Interval- Elliptical - alternating 2 min high with 2:15 low intensity</div><div>Strength training-</div><div>No weights today-</div><div> 3 sets of 14 reps</div><div>Prisoner squats- feel pretty good</div><div>Bench steps ups- a little shaky but ok</div><div>Wall pushups- 2 sets of 14 and 1 set of regular push ups- modified position knees</div><div>Burpees- only 1 set of 14 and 1 set of 6- too tired- headache starting again</div><div>Bench dips- bent knee- ok</div><div>Get ups- 2 sets of 14- very slow- not pretty</div><div>Going to bed now and try to sleep in</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-175571592859818770?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com2tag:blogger.com,1999:blog-5197762162205122113.post-43308897707629605382009-12-04T21:09:00.000-08:002009-12-04T21:18:52.475-08:00FLP Day 11<div>Feeling better today- just a headache remains</div><div>Water consumption- 100 oz</div><div>Herbal tea- 4 cups</div><div>Breakfast- 830</div><div>oatmeal with almonds, stevia, cinnamon,flax seeds, apple</div><div>No am snack- not hungry</div><div>Lunch- 1200</div><div>1 cup salad with olive oil/lemon</div><div>carrots, celery</div><div>chicken breast</div><div>kiwi</div><div>Afternoon snack-1500</div><div>pear with 1 T pb</div><div>Dinner- 1800</div><div>2 cups steamed green beans</div><div>chicken breast</div><div>not hungry for anything else</div><div>No eve nack</div><div>Exercise-</div><div>W/U- rebounder x 5 min</div><div>Intervals- jog/walk 3 sets of 2 min high int and 2:15 low intensity</div><div>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</div><div>Wall pushups</div><div>Burpees- very slow and sloppy</div><div>Crunch/get up</div><div>Prisoner squat</div><div>Spiderman- very slow</div><div>Plank up downs- more down then up, I'm afraid</div><div>Back to bed for nap.</div><div> </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-4330889770762960538?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-19780076320749598872009-12-03T10:12:00.000-08:002009-12-03T10:25:47.528-08:00FLP Day 10<div>Woke up achy and feeling like I might be getting the flu.....</div><div>Water- upped my consumption to 120 oz- hot and cold water</div><div>Took naps</div><div>Breakfast -0845</div><div>Smoothie- half now and half at 1015 for am snack</div><div>1 cup almond milk, frozen strawberries, banana, protein powder, yogurt,oat flakes,flax seeds</div><div>Lunch 1400- not very hungry</div><div>salad- olive oil/lemon</div><div>apple</div><div>No pm snack- napping</div><div>Dinner- 2 cups salad</div><div>1 cup cooked squash</div><div>few bites turkey</div><div>No eve snack</div><div>Exercise</div><div>W/U walking</div><div>Cardio- walk/jog- 3 sets- 2 min high intensity and 2:15 low intensity</div><div>Exercise- just 1 set of each- 1/12- no weights used today</div><div>Prisoner squats</div><div>Step ups</div><div>Wall push ups</div><div>No burpees attempted</div><div>Bench dips- bent knees</div><div>Get ups- only did 1 set/ 5</div><div> I feel a lettle feverish- jsut going to go to bed.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-1978007632074959887?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-79165779086778322932009-12-03T09:57:00.000-08:002009-12-03T10:11:30.743-08:00FLP Day 9<div>Another travel day- tired of not being home to get organized</div><div>Water- 90 oz</div><div>Herbal tea - 1 cup</div><div>Breakfast- 0800</div><div>oatmeal with apple, stevia, cinnamon, flax seeds, almonds</div><div>No am snack</div><div>1130 lunch</div><div>2 cups salad with carrots, broccoli,</div><div>1 serving chicken breast</div><div>1 c raspberries</div><div>Afternoon snack- apple</div><div>1 T pb</div><div>Dinner- 1900</div><div>2 cups spinach, carrots steamed</div><div>2 cups salad with olive oil/lemon</div><div>tuna steak</div><div>Eve snack- 2030</div><div>raw walnuts</div><div>Exercise-</div><div>W/U- rebounder</div><div>Cardio- elliptical- high int x2 min- low x 2:30- 3 sets</div><div>Strength-</div><div>Soulder squat #5- 3/11</div><div>Step ups weighted-3/11- #5</div><div>Pushups- mod knee- 1/11- wall- 2/11</div><div>Bench dips- 3/11- no weights</div><div>Get ups- no weight 2/11</div><div>Rest 90- secs between sets</div><div><br /></div><div><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-7916577908677832293?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-8920319725126484302009-12-03T09:44:00.000-08:002009-12-03T09:57:39.045-08:00FLP Day 8<div>This day was a traveling day for me- food program was good- exercise program was a challenge</div><div>Water- 100 0z</div><div>tea- 2-3 cups hot herbal</div><div>Breakfast- 0800</div><div>Smoothie made with almond milk,frozen strawberries, banana,oat flakes,flax seeds,2 scoops protein powder</div><div>1/2 of smoothie for breakfast and 1/2 later at 1000 for am snack</div><div>Lunch- 1230</div><div>tuna salad- tuna, olive oil,dill pickle, black beans, lettuce leaf</div><div>apple</div><div>PM snack-1500- chicken breast, carrots and celery</div><div>Dinner- 1800</div><div>2 cups salad with cucumbers,carrots,tomato,olive oil/lemon</div><div>salmon- 1 serving</div><div>Eve snack- almonds, raw</div><div>Exercise-</div><div>W/U rebounding x 5 min</div><div>3 sets of walk/jog- 2 min high intensity and 2;30 low intensity</div><div>Strength-</div><div>shoulder squats -with #5 - 3/10</div><div>step ups- #5- 3/10</div><div>Pushups- regular with modified knees for one set- 2/10 wall pushups</div><div>burpees with out weight- 2/10- legs would not go anymore</div><div>bench dips- bent legs- 3/10</div><div>get ups no weight- 2/10</div><div>90 sec rest between sets</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-892031972512648430?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-5435816303739835282009-12-03T09:37:00.000-08:002009-12-03T09:44:18.774-08:00FLP Day 7- <div>My one hour fun cardio was hiking in the park with my dog and husband. Felt really sore afterward!</div><div>Water intake- 96 oz and at least 3 cups hot herbal tea- decaf</div><div>Breakfast- 900am</div><div>Oatmeal with almonds, flax seed,apple</div><div>no am snack</div><div>Lunch-1200</div><div>2 cups salad with olive oil</div><div>cucumbers, carrots,broccoli</div><div>turkey</div><div>orange</div><div>Pm snack- 1500</div><div>pear with 1 T natural pb</div><div>Dinner- 1845</div><div>steamed zucchini,mushrooms,peppers</div><div>2 cups salad with olive oil/lemon</div><div>lean steak</div><div>Eve snack- 2000</div><div>2 oz unsalted walnuts</div><div>celery and carrots</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-543581630373983528?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-86977206303044432552009-11-28T19:38:00.000-08:002009-11-28T19:52:50.668-08:00FLP Day 6<div>Great to be Saturday!!</div><div>Breakfast 800am</div><div>Oatmeal with almonds,stevia,flax seed, chopped apple</div><div>Am Snack- 1030</div><div>cottage cheese- 1/2 c with 1/2 cup raspberries</div><div>Lunch 1235</div><div>2 cups of green salad with olive oil/lemon juice</div><div>1 cup cucumber,carrots,celery</div><div>kiwi</div><div>Pm Snack 1500</div><div>Pear with 1 T natural pb</div><div>Dinner 1730</div><div>2 cups steamed green beans</div><div>lean steak</div><div>2 cups salad with olive oil</div><div>Evening snack- 2000</div><div>2 oz almonds</div><div>1 cup carrots and celery</div><div><br /></div><div>Water consumption- 94 oz, 2 cups decaf herbal tea</div><div>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.</div><div><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-8697720630304443255?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-55229483562949250542009-11-27T20:48:00.000-08:002009-11-27T21:00:51.418-08:00FLP Day 5<div>Yeah Friday!!</div><div>Water consumption- 74 oz</div><div>Breakfast- 800am</div><div>oatmeal with almond, flax seeds, stevia, cinnamon</div><div>apple</div><div>am snack- 1000</div><div>1/2 c cottage cheese</div><div>1/2 c raspberries</div><div>Lunch- 1300</div><div>2 cup salad with olive oil/lemon dressing</div><div>1 cup celery and carrots</div><div>1 serving chicken breast</div><div>orange</div><div>pm snack- 1600</div><div>pear and 1 T natural pb</div><div>Dinner 1900</div><div>2 c steamed broccoli</div><div>2 cups salad with olive oil/lemon dressing</div><div>1 serving lean steak</div><div>Eve snack- 2030</div><div>2 oz walnuts</div><div> Warm up- 5 minutes walk/jog</div><div>Intervals- 2 sets each</div><div>Jogging on treadmill 2 min- high intensity+ 2:45 min low intensity- walk on treadmill</div><div>Exercises- 90 sec rest in between sets</div><div>P. Squats- 3 sets- 14 reps</div><div>Ottoman step-ups- 3 sets- 14 reps</div><div>Wall push ups- 3 sets- 14 reps</div><div>Burpees- 3 sets- 14 reps- last set real slow- tried to keep good form</div><div>Bench dips- 3 sets- 14 reps</div><div>Get- ups- 2 sets- 14 reps- 1 set- 11 reps- not pretty.....</div><div><br /></div><div> </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-5522948356294925054?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-43946380635072343602009-11-27T20:28:00.000-08:002009-11-27T20:48:02.104-08:00FLP Day 4<div>Water consumption- walk/jog</div><div>Breakfast 8 am</div><div>oatmeal with almonds, flax seed, cinnamon,stevia</div><div>apple</div><div>am snack- 930</div><div>cottage cheese- 1/2 cup</div><div>blueberries- 1/2 cup</div><div>Lunch- 1230</div><div>2 cups salad with olive oil/lemon dressing</div><div>1 serving turkey</div><div>1 cup carrots,celery,mushrooms</div><div>melon- 2/3 cup</div><div>pm snack- 330</div><div>apple with natural pb- 1 T</div><div>Dinner- 6 pm</div><div>2 cups steamed green beans</div><div>1 serving turkey</div><div>2 cups salad with olive oil/lemon dressing</div><div>Eve snack- 8pm</div><div>2 oz pecans</div><div>1 cup celery & carrots</div><div><br /></div><div>2 min high intensity- jog + 2:45 low intensity- walk- 2 sets</div><div>P. Squats- 3 sets- 13 reps</div><div>Bench step ups- 3 sets-13 reps</div><div> Wall push ups- 3 sets-13 reps</div><div>Burpees- 2 sets- 13 reps- 1 set - 6 reps</div><div>So tired today- sore too</div><div>Bench dips- 3 sets- 13 reps</div><div>Get- ups- 2 sets- 13 reps</div><div>1 set- 10 reps</div><div>I have a very difficult time with this exercise- not sure why but I will keep plugging away</div><div> 90 sec rest between sets</div><div><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-4394638063507234360?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-27620449089941268442009-11-27T19:53:00.000-08:002009-11-27T20:15:26.844-08:00FLP Day 3<div>Water consumption- 74 oz</div><div>Breakfast 0730</div><div>oatmeal with chopped apple, stevia,flax seeds,cinnamon,& almonds</div><div>AM Snack-1000 am</div><div>1/2 c yogurt & raspberries</div><div>Lunch- 1300</div><div>2 cups salad with 1 cup chopped celery, carrots,sweet red pepper</div><div>1 serving chicken breast</div><div>olive oil/lemon dressing</div><div>mango</div><div>PM snack 1530</div><div>1 pear with 1T natural pb</div><div>Dinner 1800</div><div>2 c steamed broccoli,cauliflower, mushrooms</div><div>2c salad with olive oil/lemon</div><div>1 serving lean pork</div><div>Evening snack</div><div>2 oz almonds</div><div><br /></div><div>Cardio-</div><div>wu- walk/jog/run- 5 min</div><div>2 min high intensity jump rope then 2:45 low intensity jumping- 2 sets each</div><div>90 sec rest between sets</div><div>P. Squats- 3 sets- 12 reps</div><div>Ottoman step ups- 3 sets, 12 reps</div><div>Wall pushups- 3 sets, 12 reps</div><div>Burpees- 3 sets- 12 reps</div><div>Bench dips- 3 sets- 12 reps</div><div>Get ups- 3 sets-12 reps</div><div>1st set feels good- a little slow on get ups and burpees</div><div>2nd set- slow on burpees,get ups</div><div>3rd set- sloppy- very tired- burpees and get ups the worst. but I did them</div><div><br /></div><div style="text-align: right;"><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-2762044908994126844?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-60721838598672073212009-11-25T12:59:00.000-08:002009-11-25T13:11:20.444-08:00FLP Day 2<div>Water- 72 oz</div><div>Warmup- 5min of walking,skipping</div><div>Cardio- jog/run/walk- 2 min high intensity,3 min low intensity</div><div>2 sets each</div><div>P. Squats- 3 sets- 11 reps</div><div>Ottoman step ups- 3 sets-11 reps</div><div>Wall push ups- 3 sets-11 reps</div><div>Burpees- 3 sets-11 reps</div><div>Bench dips- 3 sets-11 reps</div><div>Get ups- 3 sets-11 reps</div><div>Had difficulty with burpees and get ups- slow</div><div>Breakfast- 830am</div><div>Oatmeal, 1 apple,cinnamon,stevia,flax seed, ground., sliced almonds</div><div>Am snack- 1015 am</div><div>1/2 c lf cottage cheese</div><div>1/2 c raspberries</div><div>Lunch- 1300</div><div>less than 2 cups of salad- couldn't eat anymore</div><div>1 cup carrots,cucumbers mixed in</div><div>1 serving chicken breast</div><div>lemon/olive oil dressing</div><div>melon</div><div>Pm Snack- 345pm</div><div>1 apple with natural pb- 1 T</div><div>Dinner- 1800</div><div>2 cups steamed green beans</div><div>2 cups salad with olive oil/lemon dressing</div><div>1 serving salmon</div><div>Eve snack-2030</div><div>2 oz unsalted pecans</div><div>1 cup carrots</div><div><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-6072183859867207321?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-83643783999810057702009-11-23T21:25:00.000-08:002009-11-23T21:26:43.234-08:00add on to day 1<div> water consumption- 125.7 oz.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-8364378399981005770?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-21231152351182901232009-11-23T19:00:00.000-08:002009-11-23T19:38:30.187-08:00FLP Day 1<div>Cardio- jogging/run/walk</div><div>Completed 2 sets each</div><div>Strength training circuit-</div><div>Squats-3 sets,10 reps</div><div>Step ups- 3 sets-10reps- had to use an ottoman instead of bench- stair steps were too easy-</div><div> (16 in vs 19 in)</div><div>Pushups- 3sets, 10 reps used the wall</div><div>Burpees- 3 sets, 10 reps with jump</div><div>Bench dips- 3 sets, 10 reps- bent knees</div><div>Get ups- 3 sets, 10 reps- hard to do- very slow</div><div><br /></div><div>Breakfast 8am</div><div>1 apple</div><div>1 cup of cooked (O.F.) old fashioned oatmeal</div><div>1T sliced almonds</div><div>1T milled flax seed</div><div>Cinnamon</div><div>Morning snack 1030</div><div>1/2 cup Plain greek yogurt</div><div>1/2 cup blackberries</div><div>Lunch 1130</div><div>2/3 c melon</div><div>2 cups salad with lemon/olive oil</div><div>1 cup orange pepper,english cucumber</div><div>1 serving chicken breast</div><div>Afternoon snack- 1430</div><div>1 pear with 1T natural pb</div><div>Dinner- 1900</div><div>2 cups steamed broccoli,red pepper,mushrooms</div><div>2 cups salad with lemon and oil dressing</div><div>1 serving grilled tuna steak</div><div>Evening snack 2030</div><div>2 oz raw walnuts-( could not eat any more vegetables!)</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-2123115235118290123?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0tag:blogger.com,1999:blog-5197762162205122113.post-40327521445865911192009-11-18T19:14:00.000-08:002009-11-18T19:17:25.143-08:0011-18-09<div> 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.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5197762162205122113-4032752144586591119?l=cynthiasfatlossblog.blogspot.com' alt='' /></div>Cynthiahttp://www.blogger.com/profile/18030215976524749737noreply@blogger.com0