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