FLP#42

96 0z water

3 c herbal tea

Breakfast-0800

1c strawberries

1/2c greek yogurt

1 scoop protein powder

stevia

No Am snack

Lunch-1200

1 1/2c carrots/celery/cauliflower

1/4c hummus

apple

Pm Snack-1500

Lettuce roll ups with

hummus. lf ham/celery/carrots

Dinner-1800

Salmon

salad

1c spinach

olive oil

No Eve snack

1 hour fun cardio- Indoor ice skating-

FLP#41

100 oz water

2 c herbal tea

Breakfast-0845

apple

1c oatmeal

1T sliced almonds

1T flax seeds

cinnamon/stevia

Am Snack-1015

1/2c cottage cheese- lowfat

1/2 c raspberries

Lunch-1230

2 c salad

1c carrots/celery

chicken breast

olive oil/lemon juice

1 orange

Pm Snack-1545

pear

1T natural peanut butter

Dinner 1845

2 c steamed broccoli/ cauliflower

2c salad

steak

FLP#40

Wataer- 100 oz

3 c herbal tea

Breakfast- 0745

1/2 smoothie

1c vanilla almond milk

1 c frozen bluberries, 1 banana, 1/2 c whole flake oats

4 T plain yogurt

1 T flax seeds

2 scoops protein powder

Am Snack-1000

1/2 of above smoothie

Lunch 1230

tuna salad with

white tuna, olive oil,1/4 c gr pepper, 1 chopped dill pickle, 1/4 c black beans

1 pear

PM Snack- 1520

1/2 grilled chicken breast

1c carrots/celery

Dinner- 1800

2 c salad

with 1 c broccoli/celery

tomato,olive oil/lemon juice

5 oz steak

No Eve Snack

Warm uos - 5 min row machine

Intervals - 5 sets of 3 min high intensity and 2 min low intensity- Walk/jog/run

#5 db used- 60 sec rest between sets

clean and jerk- 3/14

get up-3/22 total

burpee/push up/press- 3/14

alt lunge with torso rotation- 3/22 total

ball pass- 3/14

3 pt toe tappers- 3/14

chin down/crunch- 3/12

FLP#39

112 oz wataer

4 c herbal tea

Breakfast- 0815

Omelette with

2 eggs, 1 c spinach,3 white mushrooms, green onion,

1 orange

No Am Snack

Lunch- 1145

Mexican salad

green pepper, parsley, tomatoes, cilantro,grilled chicken breast

No Pm Snack

Dinner-1730

Turkey burger on greens

Eve Snack- 3 c air-popped popcorn

Warm ups- 5 min rebounder

Intervals- 5 sets of 3 min high int and 2 min low intensity- walk/jog/run

Clean and jerk- 3/13

get ups- 3/20 total

burpees/push ups/press- 3/13

alt lunge with torso rotation- 3/20 total

ball press- 3/13

3 point toe tappers- 3/13

Chin down/crunch- 3/11

#5 db used- 60 sec rest between sets

FLP#38

96 oz water

2 c herbal tea

Breakfast- 0745

1 c oats/ 2 scrambled eggs

Am Snack-0955

2 c strawberries/2 oz cashews

Lunch-1215

2 c salad, tomato,carrot

tuna 4 oz

olive oil/lemon juice

Pm Snack-1500

apple awith 1 T peanut butter- natural

Dinner- 1745

2 c salad

tomato, grilled chicken,oliv eoil/lemon

No Eve snack

Warmups- 5 min rebounder

Intervals 5 sets of 3 min high int and 2 min low int-Elliptical

#5 db used

Clean and jerk- 3/12

get ups- 3/18 total

burpees/push ups/press- 3/12

alt lunge and torso rotation- 3/18 total

ball pass- 3/12

3 point toe tappers- 3/12

chin downs.crunch- 3/10

FLP#37

Water- 97 oz

4 cups herbal tea

Breakfast--0800

3/4 cup of Coach Rylan's hot cereal mix

Am Snack- 1015

Shake with

1/2 scoop protein powder

1c almond milk

1/2 banana

1/2 c frozen bluberries

Lunch- 1230

Spinach salad with

spinach, hard boiled egg,1/2 chicken breast, 3 sliced mushrooms, olive oil/lemon juice

No Pm Snack

Dinner- 1810

Stir fry with

2 1/2 c broccoli,mushroon, celery

3/4 c steak

spinach

Eve Snack-2100

1 c frozen strawberries with stevia

Warm ups- 5 min elliptical

Intervals- 5 sets of 3 min high int and 2 min low int- elliptical machine

#5 dumbells used

Clean and jerk- 3/11

get ups- 3/16 total

burpee/push up/press-3/11

alt lunge and torso rotation- 3/16 total

ball pass- 3/11

chin down/crunch- 3/9

60 sec rests between sets

FLP#36

108 oz of water

3 cups of herbal tea

Breakfast- 0800

1/2 c greek yogurt

1c blackberries

1 scoop protein powder

stevia

Am Snack- 1115

3 ants on a log

Lunch-1300

apple

1/4 c hummus

1 1/2 c carrots, celery and cauliflower

Pm Snack-1500

2 lettuce roll ups with

ham, celery,carrots/ hummus

Dinner-1900

4 oz tilapia

salad with

1 cup spinach, olive oil, lemon juice,dill

No Eve Snack

Warm ups- 5 min rebounder

Intervals- 5 sets of 3 min high intensity and 2 min of low intensity- Elliptical

Clean and Jerk- 3/10

Get uops- 3/14 total

burpees/push ups/pres- 3/10

Alt lunge and torso rotation- 3/14 total

Ball pass- 3/10

3 point toe tapper-3/10 each leg

chin down and crunch- 3/8

60 sec rest between sets- 5 # weights used for all exercise

FLP # 35 Sundfay

102 oz water

4 c herbal tea

Breakfast- 0830

2 scrambled eggs

1 c oats with stevia

Am snack- 1145

1 c blueberries, 2 oz almonds

Lunch- 1300

2 c salad

tomato,carrot, tuna, 1 T olive oil

Pm snack- apple and natural peanut butter- 1 T

Dinner 1900

2 c salad, tomato,carrot, 4 oz chicken breast, olive oil

Eve snack- 2 c carrots/celery

1 hour fun cardio- sledding- walking in snow

FLP #34 Saturday

98 oz water

2 cups herbal tea

Warm ups- 5 min rebounder

4 sets of 2:45 high intensity and 2:00 low intensity of Walk/Jog/Run

Jacknife- push ups- 3/14

Chin downs- 3/14- did 2 chin ups

lunge/curl/press- 3/20

toe tappers-3/18

squat/curl/press-3/14

front dual db raise- 3/14

#8 weights used for above exercises- 60 secs between sets

Beakfast- 0800

3/4 c Rylan's cereal

Am Snack- quick shake

1/2 scoop protein powder

1 c almond milk

1/2 banana

1/2 c frozen strawberries

Lunch- noon

Spinach salad with

2 c spinach

1 hb egg

1/2 chicken breast

4 sliced mushrooms

2T olive oil/lemon

Pm snack- none

Dinner- 1900- stir fry with

3 c. broccoli,cabbage,celery,cauliflower

3/4 c prawns

Eve snack- 2100

1 cup frozen blackberries with stevia

FLP # 33 Friday Merry Christmas!

96 oz water

2 c herbal tea

Breakfast- 0900

oatmeal,flax seeds,almonds,chopped apple,cinnamon and stevia

Am snack- 1120

Plain yogurt and 1/2 c raspberries

Lunch- 1300

Christmas dinner-

Large salad- 2 cups with carots, celery,cauliflower

Lamb

fruit salad- oranges, strawberries,kiwi

Pm Snack-1500

apple with 1 T peanut butter- natural

Dinner- 2030

2 c steamed green beans

2 c salad

steak

Eve snack- 2 oz walnuts

deferred exercises to Saturday

FLP# 32 Thursday

Breakfast- 0900

ate 1/2 and shared 1/2 Smoothie

Raspberries, almond milk,banana,1/2 c oat flakes,1T flax seeds, 2 scoops protein powder

No AM snack

Lunch- 1200

Tuna salad with

white tuna, olive oil,ch. dill pickle, 1/4 c black beans, romaine lettuce

1 pear

Pm snack- 1330

1 cup carrots/celery/broccoli

4 slices deli ham

Dinner-1900

2 c salad, 1 c carrots/celery/cauliflower

1 tomato, olive oil/lemon jusice

1 chicken breast

Eve snack- 2 oz almonds

1 c celery/ carrots

Warm ups- 5 mins elliptical

4 sets- 2:45 high intensity and 2:00 low intensity- elliptical

Jacknife/push up- 3/13

chin downs- 3/13

lunge/curl/press- 3/18

toe tappers- 3/16

squat/curl/press- 3/13

front dual db raise- 3/13 5# weight(s) used for exercises. 60 sec rest in between sets

FLP # 31 WED

100 oz water

2 cups herbal tea

Warm ups- 5 min rebounder

Intervals- 4 sets- 2:30 high intensity- 2:00 low intensity- Run/Walk/Jog

Jacknife/push ups- 3/12

Chin Downs- 3/12

Lunge,curl,press- 3/16

toe tappers- 3/14

squat,curl,press- 3/14

front dual db raise-3/13 #5 weights used for exercises

Breakfast- 0800

omelette with 2 eggs, 2 egg whites, 1 c spinach, 3 sliced white mushrooms,1 green onion, 1 T Olive oil.

1 grapefruit

Am Snack- Quick shake with

1/2 scoop protein powder, 1/2 c almond milk, 1/2 banana, 1T almond buter

Lunch- 1230

Mexican salad with

green pepper,red onion,parsley,cilantro,tomatoe,cucumber, salt and pepper

No Pm snack

Dinner -1800

Salmon burger with one patty

2 c greens, 2 sl tomato, 2 slice cucumber

Eve snack- 2030

3 c air popped popcorn

FLP#30 Tuesday

100 oz water

4 cups herbal tea

Breakfast- 0900

2 scrambled eggs

1 c oats with stevia

Am Snack-1115

1 cup strawberries, 2 oz walnuts

Lunch-1300

2 c salad

1 tomato,carrot,tuna,1 T olive oil/ lemon

Pm Snack- 1530

apple with 1 T natural peanut butter

Dinner- 1800

2 c salad

tomato,carrot, 4 oz grilled chicken breast

1 T olive oil/lemon juice

Eve snack- 2100

1 cup cauliflower and celery

Warm ups- 5 mins. elleptical machine

4 sets- 2:30 high intensity and 2:00 low intensity- elliptical machine

Jacknife and push up- 3/11

chin downs- 3/11

lunge,curl,press- 3/14

toe tappers- 3/12

squat,curl,press- 3/11

front dual db raise- 3/11

#5 lb weight(s) used with above

60 sec frest in between sets

FLP #29 Monday

Water- 97 oz

3 cups herbal tea

Breakfaast- 0800

3/4 cup of Rylan's hot cereal mix

add stevia and cinnamon

Am snack- 1025

Quick shake with

1/2 scoop protein powder

1 c almond milk,1/2 banana, 1/2c frozen berries

Lunch-1300

Spinach salad with

2 c spinach, 1 hb egg,1/2 sliced chicken breast

4 sliced mushrooms, 2 T olive oil

PM snack-1500

1 cup celery and carrots

Dinner- 1800- Stirfry with

1 cup spinach, olive oil, 3/4 c chicken breast, chicken broth, mushrooms,cabbage, and celery

Eve snack- 2030

1 cup blackberries with stevia

Warm up- 5 min - rebounder

Intervals- 4 sets of 2:30 high intensity, 2:00 low intensity - Jog/Walk/Run

Jacknife/push up- 3/10

Chin downs-3/10

Lunge,curl, press- 3/12

toe tappers- 3/10

squat, curl,press- 3/10

front dual dumbell press-3/10 Using #5 weights for all above exercises

60 secs rest in between sets

FLP # 28

Sunday

100 oz water

2 cups herbal tea

Breakfast- 0800

Smoothie with

almond milk, frozen raspberries, 1 banana, 1/2 c oat flakes

4 T yogurt,1 T flax seeds, 2 scoops protein powder

Drank 1/2 smoothie for breakfast and 1/2 for AM snack- 1030

Lunch-1130

Tuna salad with

white tuna, olive oil,1/4 c red pepper, 1 chopped dill pickle, 1/4 c garbanzo beans, romaine lettuce

pear

Pm snack- 1530

1 c celery and carrots

4 slices turkey deli meat

Dinner- 1800

2 c salad

1 tomato, 1c cucumber/carrots

olive oil/lemon

salmon

No Eve snack

1 hour fun cardio- Cross-fit bowling- using medicine ball and dumbell pins- in between games rowing- total 3100 meters all together.

FLP # 27 Saturday

90 oz water

4 c herbal tea

Breakfast- 0700

Omelette with

2 eggs

1 egg white

1/2 c spinach

3 mushrooms

1 green onion

Small grapefruit

Am snack- 1100

shake with

protein powder,1/2 banana,almond milk, natural peanut butter

Lunch- 1300

Salad with

rqdishes,parsley,cilantro, 2 tomatoes, english cucumber

1/2 chicken breast

olive oil/ lime juice

No Pm snack

Dinner 1830

turkey burger with

1 agg, bell pepper, onion

2 c lettuce

No Eve snack

FLP#26

Fri

Water- 97 oz

herbal tea- 2 cups

Breakfast- 0800

2 scrambled eggs

1/2 c oatmeal with stevia

Am snack- 1030

1 cup strawberries

2 oz almonds

Lunch-1200

2 c salad

carrot

tomato

tuna

olive oil/lemon

Pm snack- 1445

Apple and natural pb

Dinner- 1745

3 c salad

chicken

olive oil/lemon

carrot

tomato

No Eve snack

5min warm up on row machine

4 sets- elliptical

high int 2:30- low int 3 min

JK- 3/14

Chin downs-3/14

Alt lunges#5- 3/2o

pu/db press-#5 -3/14

Sqat...3/14

Band rotation...3/14

60 sec rest between sets

FLP#25

Thurs

Water-99 oz

herbal tea- 2 cups

Breakfast- 0800

oatmeal with ch apple,stevis, cinnamon, almonds and flax seed

Am snack-1030

Plain yogurt and raspberries

Lunch- 1245

2 c salad

chicken breast

olive oil/lemon

1 cups peppers and celery

orange

Pm Snack-1445

pear and 1 T natural pb

Dinner- 1900

2 c steamed green beans

2 c salad

grilled pork chop

olive oil/lemon

No Eve snack

Warm up- 5# rebounder

Walk/jog/run- 4 sets high and low intensity- 2:30 to 2 min low

JK- 3/13

Chin Down-3/13

#5 alt lunge-3/18

pu 3/13

db press- 3/13

Squat,curl...3/13

Band rotation....3/13

60 sec rest between sets

FLP#24

Wed

Water- 100 oz

herbal tea-3 cups

Breakfast- 0715

Smoothie with

almond milk, banana,frozen berry combo,1/2 c. oat flakes

4T plain yogurt,2 scoops protein powder, 1 T flax oil

1/2 smoothie now nad 1/2 for am snack-1045

Lunch- 1245

Tuna salad- tuna, romaine,dill pickle, olive oil

pear

Pm Snack- 1500

1 cup celery and carrots

4 slices deli ham

Dinner- 1830

2 c salad

1 cup broccoli/cucumber

olive oil/lemon

chicken breast

tomato

No Eve snack

Warm up- rebounder-5 min

4 sets- walk/jog/run

2:30 int high and 2 low

Jack knife- 3/12

single ar pull down- 3/12

alt lunges#5- 3/16

pushups 3/12

db press on ball- #5- 3/12

Squat, curl,press- 3/12

Band rotation on ball- 3/12

60 sec rest between sets

FLP Day #23

Tues

Water- 96 oz

herbal tea- 4 cups

Breakfast- 0845

Omelette

2 eggs/ 1 egg white

1 c spinach

3 mushrooms

green onion

apple

No Am Snack

Lunch -1245

Salad with tomato, cucumber, chicken breast,lime and olive oil dressing

No PM snack

Dinner- 1645

Turkey burger

with lettuce, 1 egg, onion, red pepper

No Eve snack

Warm up- rebounder 5 min

high int and low int- 4 sets- 2:15 high and 2 min low- run/walk/jog

Jack knife- 3 sets/11

Chin downs- 3/11

Alt lunges 5#- 3/14

push ups/db bench press- 3/11

Squat, curl,press-3/11

Band rotations-3/11

60 secs rest between sets