FLP Week 6 Day 5 Friday HAPPY NEW YEAR!!

Cardio: 5 minutes
5 sets of 3 min hi intensity
5 sets of 2 min low intensity

Strength Training:

Clean & jerk: 3 sets of 14 reps
Get Ups: 3 sets of 22 reps
Pushup and Press: 3 sets of 14 reps
Lunge & Rotation: 3 sets of 22 reps
Ball pass: 3 sets of 14reps
Toe Tappers 3 sets of 14 reps
Chin Down w/ Crunch: 3 sets of 14 reps

Nutrition:
Breakfast 8:00am 1/2 of Rylans yummy smoothie w/ blue berries
Snack 10:30am other 1/2 of smoothie
Lunch: 1:00pm Tuna Salad..1/2 serving
Snack: 3:30pm baby carrots and 2 slices deli ham
Dinner: 6:00pm Salad w/ Salmon 1/2 serving

Snack: 8:00pm 1 oz almonds and baby carrots

FLP Week 6 Day 4 Thursday Dec 31, 2009!!!

Cardi 5 min
5 sets of 3 min hi intenstity followed by a2 min low intensity

Strength Training
Clean & Jerk 3 sets of 13 reps
Get Ups 3 sets of 20 reps
Pushup & Press 3 sets of 13 reps
Lunge & Torso Rotation: 3 sets of 20 reps
Ball Pass: 3 sets of 13 reps
Toe Tappers: 3 sets of 13 reps
Chin Down & Crunch: 3 sets of 13 reps

Nutrition:
Breakfast: 8:00am 1/2 of omelet per Rylans' food plan
Snack 10:30am 1/2 quick shake w/ banana and almond milk
Lunch: 1:00pm 1/2 serving of Mexican Salad per food plan
Snack: 3:30pm 1/2 c edamame
Dinner: 6:00pm 1 small salmon patty per food plan w/ salad veggies
Snack: 8:00pm 2 c pop corn..

No Late nite for me... we stayed home and saw the new Year in safely.. better that way.. Happy New Year to all

FLP Week 6 Day 3 Wednseday 12/30/09..

Cardio 5 min
5 sets of 3 min hi intensity followed by 2 min of low intensity

Strength Training:

Clean & Jerk 3 sets of 12 reps
Get Ups 3 sets of 18 reps
Pushup & press 3 sets of 12 reps
Lunge & Torso rotation: 3 sets of 18 reps
Ball Pass 3 sets of 12 reps
Toe Tappers 3 sets of 12 reps
chin Down & Crunch 3 sets of 12 reps

Nutrition:

8:00am Breakfast 1 egg & 1/2 c oatmeal
10:30 am Snack 1/2 C berries & 1 oz almonds
1:00pm Lunch 1 1/2 C salad greeens w/ 1/2 tomato and chopped carrots and 1/2 of can of tuna w/ 1/2 T olive oil
Snack: 1 apple
6:00pm Dinner: Same as lunch 1/2 portion of food plan
Snack: mixed veggies

FLP Week 6 Day 2 Tuesday 12/29/09..

Cardio 5 minutes
5 sets of 3 min hi intensity followed by 5 sets of 2 min low intensity
Strength Training:

Clean & jerk 3 sets of 11 reps
Get ups: 3 sets of 16 reps
Pushups & Press 3 sets of 11 reps
Lunge w/ torso twist 3 sets of 16 reps
Ball Pass 3 sets of 11 reps
Toe Tappers 3 sets of 11 reps
Chin down and crunch 3 sets of 11 reps

Nutrition:
Breakfast 8:00am 1/2 serving of Rylans good oatmeal
Snack 10:30am 1/2 serving of quick shake per food plan
Lunch: 1:00pm 1/2 serving of simple spinnach salad (yummy!)
Snack: 3:30pm fresh raw veggies
Dinner: 6:00pm 1/2 serving of Stir Fry made per food plan w chicken breast
Snack: frozen smashed berries

FLP Week 6 Monday Day 1 Dec 28,2009

Cardio: 5 minutes
5 sets of 3 min hi intensity followed by 3 sets of 2min low intensity

Strength Training:
Clean & Jerk 3 sets of 10 reps
Get Up w/ 5# wt 3 sets of 14 reps
Pushup & Press: 3 sets of 10 reps
Lunge & Torso Rotation 3 sets of 14 reps
Ball Pass 3 sets of 10 reps
toe Tappers 3 sets of 10 reps
chin Down w/ Crunch: 3 sets of 10 reps

Nutrition:

Breakfast: 8:00am 1C berries w/ 1/2 c plain yogurt & 1 scoop protein pwder
Snack 10;30am Ants on a log per food plan
Lunch: 1:00pm chopped veggies and baby carrots w/ 1/4 c hummus & 1 apple
Dinner: 6:00 pm 5oz salmon w/ cooked veggies and spinnach
Snack: 8:00pm Chai Smoothie per food plan

FLP Week5, Day 5 Friday Christmas Day 2009..

Merry Christmas to all of you!! Hope you had as wonderful a Christmas as I did.. although I did not get my workout in.. I was on my feet at 6:30 and never stopped all day until bedtime.
I hosted my husband's family..20 people and then had 8 more here in the evening hours!! whew.. did my bed ever feel good.

Nutrition:

Didn't really get a chance to eat breakfast or snack..
Lunch: Smoked turkey, corn, veggies, brocoli/cauliflower casserole, cranberries..
followed by 1/2 piece pumpkin and 1/2 piece apple pie. 1 glass of wine

Dinner:snacked on veggies w/ ham & turkey

FLP Week5, Day 4 Thursday Dec 24 2009..

My 63rd birthday.. don't know whether that's good or bad!! guess its good considering the alternative, huh??? :) Just kidding.. I had a great day with my Daughter and her family and son and his family...what more could I ask for?

Cardio 5 minutes
4 sets of 2 1/2 hi intensity plus 2 min of low intensity

Strength Training:

Jackknife & pushup 3 sets of 13 reps
Chin downs 3 sets of 13 reps
Lunge, Curl, Press 3 sets of 18 reps
Toe Tappers: 3 sets of 15 reps
Squat, Curl, Press 3 sets of 13 reps
Front Dual Dumbell raise: 3 sets of 13 reps

Nutrition:

Breakfast 8:00am 1/2 portion of my smoothie made per Rylans, food plan
Snack: 10:30am rest of smoothie
Lunch: 1:00pm 1/2 of my tuna salad on salad mix per food plan
Dinner: 6:00pm 1/2 portion of salad plus tilapia
Snack: 1 oz unsalted almonds plus carrots