FLP Day #20

Saturday

Breakfast 0915

1 apple

1 cup oatmeal

with flax seeds, stevia, cinnamon,almonds

Am Snack- 1100

1/2 cup cottage cheese

1/2 cup strawberries

Lunch- 1300

2 c salad

olive oil/lemon dressing

1 cup broccoli and celery

turkey

kiwi

Pm Snack- 1530

Apple and natural pb

Dinner- 17 15

2 cups steamed cauliflower and broccoli

2 cups salad and olive oil

4 oz steak

Eve Snack- 2030

2 oz almonds

Water- 100 oz

Herbal tea - 3 cups

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.

FLP Day # 18

Thursday

Travel day

Water- 100 oz

no tea today

Breakfast 0730

Egg/egg white omelette with spinach,mushrooms,green onion

pear

No Am snack

Lunch- 1200

Salad- tomatoes, parsley, onion, green pepper, english cucumber, salt and pepper

olive oil/lemon

chicken breast

No pm snack

Dinner 1830

Salmon burger on lettuce/salad

apple

No Eve snack

Exercise in hotel room

W/U walk/run in place

2 sets/10 of each

knee push ups, burpees, crunch get ups, squats,spiderman, plank up/down

resting 30 secs between sets- very tired today

FLP Day # 16

Wed

Water- 96 oz

Herbal tea- 3 cups

Breakfast-0800

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

Am Snack- 1/2 c cottage cheese with Raspberries

Lunch- 1215-

2 cups salad with cucumber, celery, carrots, turkey, olive oil/salt and pepper

kiwi

PM snack- pear

Dinner- 1830

2 cups steamed cabbage

2 c salad with olive oil, lean pork

Eve snack- 2 oz walnuts

Exercises-

W/U- 5 min rebounder

4sets of 2 min high intensity and 2 min low intensity- walk/jog/run

Get ups weighted- 5 #- 2 sets/11

Pushups-knees- 2 sets/12

Burpees with jump- 2 sets /10

Walking lunges- 2 sets/15

Standing band rotations- 3 sets/12

band pull downs- 3 sets/12

resting 60 secs between sets

FLP Day #16

Tuesday

Travel day for me

Water- 88 oz

Herbal tea- 1 cup

Exercises in hotel

Pushups 3 sets/10- 1 set modified knee and 1 set wall push ups

Burpees- 3 sets/9

Crunch get ups- 2 sets/10

Prisoner squats- 3 sets/10

Spiderman- 3 sets/10

Plank up-downs- 2 sets/10

Resting 30 secs between sets

Breakfast- 0730

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

Lunch- 1300

Tuna, olive oil,green pepper, dill pickle, garbanzo beans, lettuce and 1 pear

No PM Snack

Dinner- 1800

Salad with celery, carrots, cauliflower, tomato, olive oil/lemon

Chicken breast

Eve Snack- 2100

2 oz pecans

FLP Day #15

Monday

Water- 100 0z

Herbal tea- 3 cups

Breakfast- 0830

2 eggs+ 2 egg whites

1/2 c spinach

1/2 c green pepper

3 mushrooms

1 green onion

1 orange

AM snack-

Smoothie with protein powder, almond milk,1/2 banana

Lunch -1215

1 grilled chicken breast with mexican salad

I used- red pepper,rdishes,parsley,cilantro,tomatoes,olive oil and lemon

No Pm snack

Dinner- Ground turkey burger with one egg,green onion, salt and pepper, 2 cups greens, carrots and celery

No Eve snack - not hungry

Exercises-

W/U- rebounder x 5 mins

Intervals- walk/jog/run 4 sets of 2 min high intensity and 2 min low intensity

Get ups - 5 lb- 3sets/15 reps- not pretty but I did it to the best of my ability

Pushups- modified knees- 3 sets/12

Burpees with jump-3 sets/10- also not pretty

Walking lunges 3 sets/ 12

Standing band rotations- 3 sets/10

Band pull downs- 3 sets/10

resting 90 secs between sets

FLP Day #13

Sunday

1 hour fun cardio

Hike in the park with dog- throwing frisbee-

Water- 100 oz

Herbal tea- 2 cups

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.

Lunch 1230-

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

1 pear

Pm snack- 1500

carrots and celery

4 slices deli ham

Dinner- 1900

2 cups salad with olive oil/lemon

1 tomato, chopped broccoli, 1 chicken breast

No Eve snack