FLP Day #13

Saturday

Water- 90 0z

Herbal tea- 5 cups

Breakfast-0800

Oatmeal with 1 apple,1T almonds,1T flax seeds,cinnamon and stevia

No AM snack- not really hungry

Lunch- 1100

2 cups salad

1 cup broccoli,carrots,cucumber

1 grilled chicken breast

olive oil/lemon juice

orange

PM snack- pear with 1T natural pb

Dinner-1730

2 cups steamed green beans

2 cups salad with olive oil

Salmon

Eve snack- 2 oz almonds

FLP Day 12

Feeling better today

Water- 88 oz

Herbal tea- 5 cups

Breakfast-0900

Smoothie made with frozen bluberries,yogurt,oat flakes,flax seeds, almond milk,2 scoops protein powder,banana

Drank half for breakfast and half for am snack at 1100

Lunch- 1315

Tuna, olive oil,green pepper,dill pickle,black beans with Romaine lettuce

Afternoon snack-1515

4 slices lf deli ham

Dinner- 1900

2 cups salad. tomato,olive oil/lemon

Salmon

No eve snack

Exercise-

W/U- walk/ jog alternating every 50 yds

Interval- Elliptical - alternating 2 min high with 2:15 low intensity

Strength training-

No weights today-

3 sets of 14 reps

Prisoner squats- feel pretty good

Bench steps ups- a little shaky but ok

Wall pushups- 2 sets of 14 and 1 set of regular push ups- modified position knees

Burpees- only 1 set of 14 and 1 set of 6- too tired- headache starting again

Bench dips- bent knee- ok

Get ups- 2 sets of 14- very slow- not pretty

Going to bed now and try to sleep in

FLP Day 11

Feeling better today- just a headache remains

Water consumption- 100 oz

Herbal tea- 4 cups

Breakfast- 830

oatmeal with almonds, stevia, cinnamon,flax seeds, apple

No am snack- not hungry

Lunch- 1200

1 cup salad with olive oil/lemon

carrots, celery

chicken breast

kiwi

Afternoon snack-1500

pear with 1 T pb

Dinner- 1800

2 cups steamed green beans

chicken breast

not hungry for anything else

No eve nack

Exercise-

W/U- rebounder x 5 min

Intervals- jog/walk 3 sets of 2 min high int and 2:15 low intensity

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

Wall pushups

Burpees- very slow and sloppy

Crunch/get up

Prisoner squat

Spiderman- very slow

Plank up downs- more down then up, I'm afraid

Back to bed for nap.

FLP Day 10

Woke up achy and feeling like I might be getting the flu.....

Water- upped my consumption to 120 oz- hot and cold water

Took naps

Breakfast -0845

Smoothie- half now and half at 1015 for am snack

1 cup almond milk, frozen strawberries, banana, protein powder, yogurt,oat flakes,flax seeds

Lunch 1400- not very hungry

salad- olive oil/lemon

apple

No pm snack- napping

Dinner- 2 cups salad

1 cup cooked squash

few bites turkey

No eve snack

Exercise

W/U walking

Cardio- walk/jog- 3 sets- 2 min high intensity and 2:15 low intensity

Exercise- just 1 set of each- 1/12- no weights used today

Prisoner squats

Step ups

Wall push ups

No burpees attempted

Bench dips- bent knees

Get ups- only did 1 set/ 5

I feel a lettle feverish- jsut going to go to bed.

FLP Day 9

Another travel day- tired of not being home to get organized

Water- 90 oz

Herbal tea - 1 cup

Breakfast- 0800

oatmeal with apple, stevia, cinnamon, flax seeds, almonds

No am snack

1130 lunch

2 cups salad with carrots, broccoli,

1 serving chicken breast

1 c raspberries

Afternoon snack- apple

1 T pb

Dinner- 1900

2 cups spinach, carrots steamed

2 cups salad with olive oil/lemon

tuna steak

Eve snack- 2030

raw walnuts

Exercise-

W/U- rebounder

Cardio- elliptical- high int x2 min- low x 2:30- 3 sets

Strength-

Soulder squat #5- 3/11

Step ups weighted-3/11- #5

Pushups- mod knee- 1/11- wall- 2/11

Bench dips- 3/11- no weights

Get ups- no weight 2/11

Rest 90- secs between sets

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

FLP Day 7-

My one hour fun cardio was hiking in the park with my dog and husband. Felt really sore afterward!

Water intake- 96 oz and at least 3 cups hot herbal tea- decaf

Breakfast- 900am

Oatmeal with almonds, flax seed,apple

no am snack

Lunch-1200

2 cups salad with olive oil

cucumbers, carrots,broccoli

turkey

orange

Pm snack- 1500

pear with 1 T natural pb

Dinner- 1845

steamed zucchini,mushrooms,peppers

2 cups salad with olive oil/lemon

lean steak

Eve snack- 2000

2 oz unsalted walnuts

celery and carrots