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

FLP Week5, Day 3 Wednesday Dec 23 2009..

Cardio: 5minutes
4 sets of 2:30min Hi intensity followed by 2min of low intensity

Strenght training:
Jack knife & pushup 3 sets of 12 reps
Chin downs 3 sets of 12 reps
Lunge curl, press 3 sets of 16 reps
Toe Tappers 3 sets of 14 taps
Squat, Curl, Press 3 sets of 12 reps
Front Dual dumbell raise 3 sets of 13 reps

Nutrition:

Breakfast: 8:00am Omelet.. 1/2 portion per Rylans food plan
Snack: 10:30 Quick Shake 1/2 portion per food plan
Lunch: 1:00pm Mexican salad w/2 oz chicken breast..1/2 portion per food plan
Dinner: 1/2 portion Salmon patty per food plan

FLP Week5, Day 2 Tuesday..

Cardio: 5 min
4 sets of 2 1/2 hi intensity followed by 2 min low intensity
Strenght Training:

Jacknife & Pushup: 3 sets of 11 reps
Chin downs; 3 sets of 11 reps
Lunge Curl Press w/ 10# weights: 3 sets of 11 reps
toe Tappers 3 sets of 11 reps
Squat Curl press 3 sets of 11 reps
Front Dual Dumbell Raise 3 sets of 11 reps

nutrition:
Breakfast 8:00am 1 egg and 1/2 c oatmeal
Snack @ 10:30am 1/2 c strawberries
Lunch: 1:00pm salad w/a2 oz chicken and 1/2 T EVOO
Snack: 1/2 apple
Dinner:6:00pm 1/1/2 cu salad w 1/2 chicken breast
1/2 T Evoo

FLP Week 5, Day 1 Monday Dec 21,2009

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

STrength Training:
Jackknife w/ pushup 3 sets of 10 reps
Chin downs 3 sets of 10 reps.. attempted a chin up..ha ! maybe some day :)
Alternating Lunge curl,press 3 sets of 12 reps --6 each side
Toe Taps: 3 sets of 10 reps.. I could get my leg to the side but didn't have the same luck tucking it under me and reaching accross..pulled a groin muscle or something.
Squat, curl press 3 sets of 10 reps
Front Dual Dumbell raise 3 sets of 10 reps 10# weights

Nutrition:

Breakfast 8:00am: 3/4 cup cooked as per Rylans special oatmeal mix
Snack: 10:30am Quick shake per Rylans food plan
Lunch: 1:00pm Spinnach salad per food plan
Snack: 3:30pm carrots
Dinner: 6:00 pm Stir fry w/ steak per food plan

Snack: berries

FLP Week 4 Sunday Day 7 Dec 20,2009

Fun Cardio,

Walking aroung Gray's Lake about a mile from home..with my husband..saw 2 eagles

FLP Week 4, Day 26 Friday 12/18/09

Well.. I made it through the three sets again.. whew.. they are tough!
Cardio 5 min
4 sets each of hi intensity 2:30min followed by low intensity of 2 min

Strength Training:

Jackknife: 3 sets of 14 reps
Chin downs: 3 sets of 14 reps
Alternating Lunges w/ bicep curl w/ 10#wts 3 sets of 20 reps (10 each leg)
Pushup /Dumbell bench Press (done as superset) 3 sets of 14 reps..
Pushups done from my toes.. even if not very pretty and all the way down to the floor..at least I'm doing them..never thought I could!!
Squat, Curl, Press 3 sets of 14 reps
Bank Rotations on Ball 3 sets of 14 reps each side

Nutrition:

Breakfast: 8:00am 1 c oatmeal w/ stevia and cinnamon & 2 scrambled eggs
Snack: 10:30am 1 c mixed strawberries and blackberries
Lunch: 1:00pm 2-3 c salad w/ cuke, radishes mushrooms 1T EVOO/lemon jucie and 4 oz chicken
Snack: 3:30pm pear
Dinner: 2 c salad w/ multiple salad veggies.. 1T evoo w/ lemon juice and 4 oz chicken
Snack: 1 Oz almonds

FLP Week 4, Thursday Day 25, Dec 17, 2009

Cardio 5 minutes
4 sets of 2:30min hi intensity
4 sets of low intensity 2 min each

Strength Training:

Jackknife: 3 sets of 13 reps
Chin Downs 3 sets of 13 reps
Alternating Lunges w/ Curl 3 sets of 18 reps
Push Ups 3 sets of 13 reps done as superset
with Dumbell Bench Press on Ball 3 sets of 13 reps
Squat, Curl, Press: 3 sets of 13 reps
Band Rotations on Ball 3 sets of 13 reps each side

Nutrition:

Breakfast: 8:00am 1/2 C oatmeal w/ 1/2 apple
Snack: 1/4 C yogurt w/ 1/4 c blueberries
Lunch: Salad w/ 2 oz chicken and 1/2 T Evoo
Snack: Orange
Dinner: Pork Chop w/ salad
Snack: 2 oz almonds

FLP Week 4, Day 3 Wed Dec 16, 2009

Didn't receive my email this morning but figured we would be increasing as usual so did so..

Cardio: 5 min
Hi Intensity 2:15min 4 sets
Low Intensity 2 min 4 sets

Strength Training:

Jackknife 3 sets of 12 reps
Chin Downs 3 sets of 12 reps
Alternating lunges 3 sets 16 reps (8 each side)
Push Ups: 3 sets of 12 reps as a superset with
Dumbell Bench Press 3 sets of 12 reps
Squat, Curl, Press 3 sets of 12 reps
Band Rotations on Ball 3 sets of 12 reps each side

Nutrition:

Breakfast: 8:00 am 1/2 of shake per Food Plan (1/2 of serving)
Snack 10:30am other 1/2 of shake per food plan
Lunch: 1:00pm Tuna salad made per food plan (cut in 1/2)1 pear
Snack: 1 T peanut butter
Dinner: Broccoli w/ pork chop
Snack: 1 oz nuts

FLP Week 4, Day 3 Dec 15, 2009

Brrrrrr.. it was cold here today..high of 8degrees.. low of 1..wore my cuddle duds..going out to a Christmas show at the Civic Center tonite with my daughter and will freeze my a__ off!!.. spent most of the evening so far tonite fixing my meals for tomorrow and dinner tonite.

Cardio 5 minutes'
4 sets of hi intenstiy 2:15min each
4 sets of low intensity 2 min each

Strength training:

Jackknife: 3 sets of 11 reps
Chin downs: 2 sets of 11 reps
Alternating Lunges w/ 2 10#weights 3 sets of 14 reps
Push Ups : ON MY TOES!! 2 sets of 11 reps... one set from my knees of 11 reps
Done as a SuperSet with Dumbell Bench Press on ball: 3 sets of 11 reps 10# wts
(Okay.. so the pushups weren't all the way down.. but they were from the toes and fairly good form I think although I couldn't get all the way down)
Squat, Curl Press 3 sets of 11 reps w/ 2 10# wts
Band Rotations on Ball 3 sets of 11 reps each side

Nutrition: (1st calorie restriction day)

Breakfast: 8:00am 1 egg w/ spinach, green onion, mushroom and 1/2 T olive oil
Snack: 10:30am 1/2 of the quick shake made w/ 1/2 T peanut butter, 1/4 scoop of protein powder, 1/4 banana and 1/4 C almond milk
Lunch: 1:00pm 1/2 portion of Mexican salad w/ 2 oz chicken
Snack: 1/4 c edamamee
Dinner: 1/2 of Salmon patty made per meal plan w/ 1 C mixed vegetables

FLP Week 4, Monday Dec 14, 2009

It was good to get a new set of workouts..
Cardio 5 minutes
4 sets of hi intensity 2:15min followed by 4 sets of low intensity of 2 min each

Strength Training:

Jackknife: 3 sets of 10 reps

Single Arm Band :ull Down 3 sets of 10 reps each side

Alternating Lunges with Curl: 3 sets of 12 reps total (using 2 10# weights)

Pushups; 3 sets of 10 reps (from knees) as a superset with:
Dumbell Bench Press on Ball 3 sets of 10 reps

Squat, Curl, Press, 3 sets of 10 reps with 10#weights

Band Rotations on Ball: 3 sets of 10 reps


Nutrition:

Breakfast: 8:00am 1 c oatmeal and 2 eggs scrambled
Snack: 10:30am 1 C strawberries and 1 oz almonds
Lunch: 1:00pm 3 c salad w/ tomato and carrot & 4oz grilled chicken dressed with 1 T EVOO and lemon juice
Snack: 1T natural peanut butter
Dinner: 2 C salad w/ tomato, cucumber and carrot, 4 oz grilled chicken breast dressed with 1T EVOO and lemon juice

FLP Week 3, Day 7 Sunday Dec 13,2009

Ended up walking at the mall for my cardio.. had my grandchildren for a while, they kept me pretty busy. Had a good day, followed the eating program per plan.

FLP Week 3 ,Day 5 Dec 11 ,2009

Well.. almost half way through if my calculations are right..I don't feel any smaller.. my clothes still seem to fit the same..too tight..but I know i've lost a few pounds.. maybe 5.. we will see..

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

Strength Training:

Get Ups Weighted 5" 3 sets of 19 reps!!! yay!!
Push ups.. from the knees 3 sets of 19 reps.. barely made it to the end each time
Shoulder press weighted with 2 10" dumbells..3 sets of 19 reps
Lunges: 3 sets of 20.. hoping I didn't push my achillies too far..
Standing band rotations.. 3 sets of 14 reps.. these little devils are hard!
Band Pull downs..3 sets of 14

Nutrition:

Breakfast 8:00am 1/2 of Rylans smoothie per food plan with mixed berries
Snack: 8:00am 2nd 1/2 of smoothie as above
Lunch: 1:00pm tuna salad made as per food plan 1 apple
Snack: 3:30pm edamamee 1/4 c shelled
Dinner: 6:00pm mixed vegetables and 2nd pattie of salmon burgers made per food plan
Snack: 8:00pm Haven't eaten yet but plan to eat unsalted almonds

FLP Week 3 ,Day 4 Dec 10 ,2009

Well, my husband finally got us dug out of some 2-3 'drifts.. not so bad as others but we have a really long driveway and he took me to work today..tomorrow.. I must brave it myself..it was kind of fun to have a 'snowed in' day..

Cardio 5 min
2 min hi intensity followed by 2 min low intensity x 4

Strength Training:

Get Ups Weighted (still 5lb)..3 sets w/ 18 reps
Push ups 3 sets of 18 reps
Shoulder squat 10"wts 3 sets of 18 reps
Bench dips: 3 sets 18 reps
Standing Band Rotations: 3 sets of 13 reps
Band Pull downs: 3 sets of 13 reps


Nutrition:

Breakfast: 8:00am Wonderful Rylans omelet w/ spinnach per meal plan..(really enjoyed this) 1 orange

Snack:10:30am small shake w/ peanut butter,almond milk 1/2 scoop protein pwder,etc per Rylans food plan

Lunch: 1:00pm Mexican salad w/ chicken breast per food plan

Snack:3:30pm edamamee

Dinner: 6:00m
Salmon burger on bed of 2 c salad greens, cuke and tomatoe.

Snack: 8:00pm 1 oz nuts

FLP Week 3 ,Day 3 Dec 9, 2009

We had a blizzard come through here today.. almost 16inches of snow.. first time our agency ever closed.. I had such plans to get so much done today...somehow..it didn't happen :) but I enjoyed the day with my husband...The whole town of Des Moines was about shut down and closed up..

Cardio 5 minutes followed by 4 sets of
2 min hi intensity and then 2 min low intensity

STRENGTH TRAINING:

Get Ups weighted 3 sets of 17 reps
Push ups...3 sets of 17 reps.. 2 pushups were done from my toes.. can't quite make it yet!

Shoulder press 10# weights: 3 sets of 18 reps (done instead of the burpees)
Bench Dips 3 sets of 17 reps &
Step Ups weighted w/ 10#.. these and Bench Dips done instead of lunges

Standing Band Rotations: 3 sets of 12 reps each side

Band Pull Downs: 3 sets of 12 reps;

NUTRITION:

Breakfast: 8:00am My delicious Oatmeal w/ apple per Rylans food plan

Snack: 10:30 1/2 C plain nonfat yogurt w/ 1/2 c blueberries

Lunch: 1:30pm 2 c salad w/ cuke, radishes, tomatoe and carrots w/ 1T EVOO & 1 cooked chicken breast 1 orange

Snack: 1 T almond butter

Dinner: 6:30pm Lean pork chop w/ salad w/ lemon & oil dressing

Snack: 8:00pm 2 oz almonds

FLP Week 3 Day 2 Dec 8,2009

Today is a big Snow event..supposedly :) here in Des Moines, Iowa..but I'm safe at home now.. I must say.. I really enjoy these meals and I have not really been hungry and except for one day.. have not been having those 'grazing' feelings..that makes me happy..I feel blessed to have this free opportunity to lose weight, gain muscle and feel better all over..

Warmup:5 minutes
2 min hi intensity followed by 2 min low intensity
Performed 4 x

STRENGTH TRAINING:
Get ups weighted: 3 set of 16 reps
Pushups...3 sets from the knees w/16 reps each ( I did the 1st one from the toes..very poorly I must say.. but I will keep trying to one harder)
Step Ups Weighted (10#) 3 sets & 16 reps.. done in place of burpees due to heel problem..
Bench dips from chair..3 sets of 16 reps
Shoulder press (weighted w/ 10# each) 3 sets of 16 reps.. (I did the bench dips and shoulder press in place of the walking lunges..which, while I like them.. can not do them due to stretching hurts my heel)
Standing Band rotations 3 sets 11 reps each side
Band Pull downs..3 sets of 11 reps each

NUTRITION:

Breakfast: 8:00am 1/2 of Rylan's smoothie w/ strawberries..made per food plan
Snack 10:30am 1/2 of Rylan's smoothie per food plan
Lunch: 1:30pm Tuna salad made per Rylan's food plan

Dinner: 6:00pm Green sald..2-3 cups dressed w/ 1T olive oil & lemon juice.radishes, cuke, tomatoe.. 5 oz lean pork chop w/ any visible fat cut off..

Snack: 1T peanut butter

FLP Week 3 Day 1 Dec 7,2009

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

STRENGTH TRAINING:

Get ups weighted 3 sets of 15 reps each

Pushups from the knees 15 reps..I tried to do from the ball and tried to do from my toes but that hurt my heel..it was still pretty hard getting the 15 reps done.

Bench dips 3 sets of 15 reps. (I did these in place of burpees)

Shoulder press 3 sets of 15 reps ( I did these in place of the lunges.. although I like the lunges.. it strained, stressed my heel)

Standing Band Rotations: 3 sets of 10 reps each
Band Pull downs : 3 sets of 10 reps..actually.. I did twenty I guess..

Rested 90 seconds between sets.


NUTRITION:

Breakfast8:00am Wonderfully tasting omelet per meal plan! One orange

Snack 10:30am: Small shake per meal plan (very tasty)

Lunch: 100Pm Mexi salad per meal plan w/ chicken breast(very tasty..but next time.. I'll use less red onion.. it was quite potent..smelled up the whole office :)

Snack: skipped

Dinner: Salmon patty per meal plan w/ mixed vegetable and bed of greens

Snack: 1 T almond butter

FLP Week 2 Day 7 Sunday 12/6/09

Fun cardio.. I had my three grandkids from Saturday late afternoon til Sunday evening.. they are 8,5 and 2 year old... it was fun and quite a workout..up and down, here and there, up and down..We had a great time..

FLP Week 2 Day 5 Friday 12/4/09

Yesterday I had pain in my left calf all day..I iced it when icing my achillies heel tendon..but it didn't seem to help.. I suspect it is from the burpees.. I knew I probably should not be doing them as the jumping out hurt my tendon.. so this morning I did some floor planks in that time frame.

Exercise:

Cardio: 5 minutes
2 min hi intensity x3
2:15min low intensity x3

Shoulder squats 1 set 14 reps.. strained my inside thigh so the next two sets.. I did dead lifts w/ a 10# wt
Step Ups Weighted 3 sets 14 reps
Push ups from the knees 3 sets 14 reps
Floor planks 2 one for 20 sec.. one for 30 seconds
Bench Dips 3 sets 14 reps
Get Ups 3 sets 14 reps

Nutrition:

Breakfast 8:00am 1/2 of my blueberry smoothie w/ 1 c blueberries, 2 scoops prot pwd,4 T yogurt plain, non fat, 1 c almond milk * 1/2 cup oatmeal

Snack 10:30... 1/2 of above smoothie

Lunch: 1:00pm my Tuna mix per instructions on a bed of lettuce: (3 1/2 oz tuna, 1T oil ,1/4c chopped green pepper, 1/4 c black beans. 1 grapefruit

Snack: skipped

Dinner: 4 oz chicken breast w/ 2 c frozen cooked mixed vegetable.. caul,broc,carrots

Snack: 1 oz almonds

FLP Week 2 Day Thursday 12/43/09

Today was a tired day..
Cardio 5 minutes followed by
3 sets of 2 min hi intensity then
2:15min low intensity

Strenth Training:
3 sets each w/ 13 reps of the following:
Shoulder Squat
Step Ups Weighted
Pushup from the knees
Burpees w/ weights
Bench dips
Get Ups weighted;

Nutrition:

8:00am Breakfast:
Oatmeal w/ 1 chopped appled , 1 T each sliced almonds and flax seed, cinnamon and stevia

Snack: 1/2 cut yogurt, plain, nonfat w/ 1/2 c blueberries

Lunch: 2-3 c salad mix w/ sliced vegetables.. radish, cuke, celery and 4 oz chicken breast dressed w/ 1T EVOO and lemon juice.. 1 grapefruit

Snack: 1 tsp almond butter

Dinner: lean pork chop w/ 2 c mixed vegetables

Snack: 2 oz almonds

Going to try to get to bed earlier tonite

FLP Week 2 Day 3 Wednesday 12//09

Cardio 5 minutes
3 sets of 2 min Hi intensity followed by
3 sets of 2:15 min low intensity

Strength Training:

Shoulder press 3 sets of 12 reps
Step Ups weighted 3 sets of 12 reps
Pushups from the knees
3 sets of 12 reps each
Burpees weighted 3 sets of 12 reps each
Bench Dips 3 sets of 12 reps each
Get Ups weighted 3 sets of 12 reps each

The Burpees and Get Ups continue to present quite a challenge for me although I do see some improvement from a week ago.. so I'm hoping I will see improvement by next week. I have continued to do all the exercises in the same way as last week as I haven't yet mastered them well enough to step up to Coach Rylan's 2nd week instructions of the Bench Dips and Pushups..My next step on the pushup is to do a full one, not from the knees as I'm doing them now..Some of these would be easier if there wasn't so much fat in the way :)

Nutrition:

Breakfast @ 8:00am.. I had 1/2 of my blueberry smoothie as directed w/ 2 scoops protein, 4 T yogurt, 1/2 cup oats 1 c almond milk, 1 banana & 1T flax seed

Snack @ 10:30am
2nd 1/2 of smoothie as described for breakfast

Lunch: Tuna salad w/ 3 1/2 oz tuna, lettuce bed, 1/4 c black beans, 1/4 c chopped yellow pepper, 1 dill pickle, 1 T EVOO

Snack: 1 tsp almond butter

Dinner: 2 c mixed vegetable and 4 oz chicken breast.

FLP Week 2 Day 2 Tuesday 12/1/09

When I started exercising this morning.. my stinkin thinkin was saying.. maybe I'll just get two sets in.. it was pretty hard.. but as I kept going and talking to myself..I can finish it and Coach said it is very important to do all three sets.. I did manage to get them all done.. It is very important for me to go back and reread all that Rylan has written. Coach.. I do appreciate it when you reiterate what you've said and that it is only important to do exactly as you have said..At any rate.. here is my day.

Cardio 5 minutes
3 sets of 2 min hi intensity followed by 2 1/2 min of low intensity

Strength training:
ALL 3 sets w/ 11 reps each of the following exercises:
Shoulder squat w/ weight
Step Ups w/ weight
Push ups from the floor on my knees
Burpees w/ weight..but not a complete stretch out..
Bench Dips w/ legs 1/2 way out
Get ups weighted

Nutrition:
Breakfast 8:00am Oatmeal w/ 1T flax seed, 1T slivered almonds,cinnamon, stevia & 1 apple

Snack: 1/2 cup nonfat plain yogurt w/ 1/2 c peaches

Lunch: 2 c salad mix w/ 1 c chopped radish, cuke, carrots mushrooms, & 4 oz turkey dressed w/ 1T EVOO and lemon juice. 1 orange

Dinner: 2 c cooked mixed vegetables w/2 oz fish and 2 oz chicken

Snack: 1 tsp almond butter

Tea and water throughout the day

FLP Week 2 Day 1 Monday

So here I am.. still here.. starting Week two and excited about it.. I really haven't been hungry and oddly enough.. haven't been terribly bothered by that "grazing" feeling of looking, searching, thinking about etc..

Woke at 5:40am to get in my exercise and have time to get ready for work..I need to be there by 7:30am.

Exercise:
I completed all three sets with 10 reps each..following the same exercise as I did last week except that all of my pushups were done on the floor, from the knees..for me..this was an improvement from being against the wall. On the Bench Dips, I was able to stretch my legs out a bit further than last week;hopefully by the end of the week I can do them w/ my legs stretched out..I look for these little improvements.
I performed the following exercises:

Warmup 5minutes followed by:
2 min hi intensity then 2:30 min low intensity.. I completed this circuit 3 times

Strength Training:
Shoulder press (using 5lb weights)

Step ups (weighted w/ 5lb each)

Pushups from the floor on knees

Burpees..done about the same.. I did a few w/ weights from the floor but it stretches and hurts my inflamed achillies heel and I haven't yet figured out how to remedy or replace that.

Bench Dips

Get Ups (weighted holding one 5lb weight)I can't sit down like Coach does..I need to go to my knees first and then back but it seemed I was able to complete them a little easier today..I'm a little encouraged that I may be able to do them like Coach one day :)
I rested the full 90 seconds between sets

NUTRITION:

Breakfast 8:00am
I had 1/2 of my smoothie made w/frozen blueberries, almond milk, gold standard whey protein, ground flaxseed, nonfat plain yogurt, 1 banana & 1/2 c of oatmeal..made exactly as Coach Rylan had listed. It was very good.

Snack: 10:30am
I had the other 1/2 of the smoothie I had fixed for breakfast

Lunch: 1:00pm
I had the tuna salad mixture made exactly as Coach Rylan listed, on a bed of lettuce salad mix,,I had one pear aferwards.

Snack: Did not eat.. wasn't really hungry and got busy at work

Dinner: 1 Lean pork chop and 2 c of brocoli/cauliflower cooked

Snack: 1 1/2 oz almonds

FLP Week 1 Day 7 Sunday

My "fun" cardio hour was actually spent working with my husband putting up a steel shed with a friend..

Nutrition:
Breakfast: My normal oatmeal mix w/ 1 chopped apple\

Snack: 1/2 c nonfat plain yogurt w/ 1/2 c chopped peaches

Lunch: 3 c salad w/ mixed chopped salad vegetables and lettuce, mixed w/ 1T EVOO & lemon juice & 4 oz turkey..1pear

Dinner: chicken breast and 2 c frozen mixed vegetables

Snack : 1 1/2 oz almonds

Most of the afternoon was spent shopping for my meal plans and cooking/preparing for breakfast, lunch, snack to take to work on Monday..It does take a little more preparation but to get back to being healthy.. I understand this must become the norm..to get back to eating real foods not prepackaged, or take out..

FLP Week 1 Day 6 Saturday

I worked wrapping gifts and at a bake sale for our HOG (Harley Owners Group) at the Harley Davidson dealer and then went to a movie in the afternoon so my eating was not as well as I had planned. Did some shopping after breakfast.

Breakfast: 1 C steel cut oatmeal w/ 1T almonds, 1T flaxseed & 1 chopped apple, cinnamon & stevia.

Snack: skipped

Lunch: salad w/ 1T oil/lemon juice,cuke,radish,mushroom, tomato,carrots & 4 oz leftover turkey..1 plum

Dinner: 2c mixed vegetables and turkey

Snack: 1oz almonds

FLP Week 1 Day 5 Friday

Okay..back on track:

Cardio & 2 sets each of hi intensity on the stepper & 2.45 min low intensity

Strength training:

Prisoner Squats: 3 sets 14 reps
Step Ups 3 sets 14 reps
Wall pushups 3 sets 14 reps
Burpees 3 sets 14 reps
Bench Dips 3 sets 14 reps
Get Ups 3 sets 14 reps
Rested 90 sec between sets

Breakfast: 1 cup steel cut oats w/ 1 T almonds, 1T ground flaxseed, cinnamon, stevia & 1 cutup apple mixed in

Snack: 1/2 cu yogurt w/ 1/2 cup blueberries

Lunch: 2 cups salad w/ cuke, carrots, radishes, mushrooms and red pepper w/ 1T EVOO & lemon.. 1 4oz turkey
`1 orange

Snack: pear w/ 1T peanut butter

Dinner: 2 cups mixed vegetables & 4 oz leftover turkey..L

Looking forward to next weeks menu:

FLP Week 1 Day 4 Thursday (Thanksgiving

Cardio
2 sets each of 2 min hi inensity and 2:45 min low intensity then

Strength Training

Prisoner Squats 3 sets 13 reps
Step ups 3 sets 13 reps
Push ups 3 sets 13 reps (1st set of pushups from the knees on the floor & next 2 sets were done on the wall.I was too beat up !)
Burpees 3 sets 13 reps
Bench Dips 3 sets 13 reps
Get ups 3 sets 13 reps..they surely weren't fast ones.. I would have hated having anyone seeing me trying to get back up..(wrists are pretty bad w/ arthritis)

I have rested the full 90 seconds between reps.. need this much to catch my breath & drink water :)

Breakfast:.. Did not get to eat this or snack as we left early for my daughters house for Thanksgiving dinner & to help her and play with the grandchildren.. I was not too pleased with my overall eating although I did try to make good choices.

I ate turkey & asparagus for the dinner...passing up the corn casserole, mashed potatoes and gravy, green bean casserole, cranberries and broccoli casserole..but then..

Had a spiked punch drink and a sliver of pumpkin, apple and chocolate pie..I said I screwed up..but am determined to get back to the program tomorrow..

Do other people screw up?? I read the 4 blogs that had already been posted for this week and no one ate off program..

Fat Loss Project Week 1, Day 3 Wednesday

Cardio : 5 minutes warmup.. 2 min high intensity & 2;45 min low intensity on stair stepper and low impact aerobics in house

Strength Training:

Prisoner Squats: 3 sets 12reps
Bench Step-Ups 3 sets 12reps
Wall Pushups 3 sets 12reps
Burpees (from bench)3 sets 12reps
Bench Dips Bent Knee 3 sets12reps
Getups 3 sets 12reps
(These getsups are the worst for me.. can barely get them done..next would be the burpees..I can barely do them even from a bench..can;t wait til I get better at them

Meals:
8:00amBreakfast: 1 cup Steel Cut Oats,1 T slivered almonds, 1T ground flaxseed, cinnamon & stevia.. Orange instead of apple cause my apple turned out to be bad :(

10:30am Snack: 1/2 cup plain low fat yogurt w/ 1/2 c Strawberries

1:00pm Lunch: 2 c salad greens w/ cukes, carrots, mushrooms, red pepper & radishes, dressing of 1T EVOO & lemon, S&P & 1 turkey breast (4oz) cut up & added.
1 orange

4:00pm Snack: pear w/ 1 T natural peanut butter

6:30pm Dinner: 2 cuts mixed vegetables & 4 oz salmon

Fat Loss Project Week One, Day 2

Exercise was really hard for me this morning..Surely it will get a little easier one of these days...
I did my 2 sets of 5 minute cardio..on the stepper and simply walking and doing side steps, etc around the house for the 3 minutes.
STRENGTH TRAINING:
Prisoner Squat: 3 sets, 11reps
Bench stepups: 3 sets, 11 reps
Wall Pushups: 3 sets, 11 reps
Burpees..with jump 3 sets, 11 reps.
(I've done these from a bench as I'm not able to do them from the floor yet)
Bench Dips (Bent knee): 3 sets, 11 reps
Get-Ups 3 sets, 11 reps

MEALS:
Breakfast 8:00am
1 C cooked oatmeal w/ 1T slivered almonds & 1T ground flaxseed, cinnamon and stevia & 1 chopped apple

SNACK: 10:30am
1/2 C plain fatfree yogurt w/ 1/2 c blueberries & 1packet Stevia

LUNCH: 1:15pm
3c lettuce mix w/ cucumbers, radishes, carrots & dressing of 1T olive oil & lemon juice. 4 oz cooked turkey, 1 orange

SNACK:
DINNER: 6pm
1 4oz salmon fillet, 2c cooked mixed vegetables, 2 c salad w/ 1T olive oil & lemon

SNACK: 1 oz almonds

Fat Loss Project Week 1, Day 1 Monday Nov 23,09

How many times have I always 'started on a Monday'?? Too numerous to count!..While I was doing my exercises this morning, I wondered why I was so excited to start this FLP :) However, after completing my routine.. I already feel better and more energized.. While I realize these first exercises weren't done with the best form, I realize that as I progress, that I will become better at them instead of feeling like I'm just flopping around :).

Exercise: FLP Week 1, Day 1


Cardio was on a small stepper with arms exercising in the air for the 2 minutes then walking outside for the next three.. completed 2 times.

Strength training:
I actually completed all three sets as described except for the 2ns set when I only completed 6 of the bench dips:

Prisoner squat -3 sets, 10 reps

Bench Step ups 3 sets, 10 reps.. (used a small step bench as I have arthritic knees and too many steps get them agravated)

Pushups 3 sets, 10 reps (once on a bench and twice against the wall)

Burpees 3 sets 10 reps ( I had difficulty with these as I have achillies tendonitis in my left ankle and it pulled it ..I might have to find another way to do these)

Bench Dips 3 sets, 10 reps ( bent knee, not performed real well..I'm surprised because I got to where i could do these with straight legs..however, I've finishing up with a bad viral infection and haven't exercised for 2-3 weeks..its surprising how quickly you can lose it if you don't use it!!)

Get ups 3 sets 10 reps ( they sure didn't look like Coach Rylan did them..but they got done!!!..as I was doing them.. I realized that our muscles seem to remember what we do and when I do these a few days.. hopefully I will get better with it)

I spent some time yesterday cooking my oatmeal for the week, cooked some turkey breast..prepared my breakfast, lunch and snack for work and know what I will eat tonite..From looking at the menu..doesn't look like I'll get hungry..I'll let you know..However,.. with me..I know it isn't just hunger..it is that 'grazing..appetite attitude)..we will work on that too..

Breakfast 8:00am
1 C cooked oatmeal w/ 1T slivered almonds & 1T ground flaxseed, cinnamon and stevia & 1 chopped apple
SNACK: 10:30am
1/2 C plain fatfree yogurt w/ 1/2 c blueberries & 1packet Stevia
LUNCH: 1:15pm
3c lettuce mix w/ cucumbers, radishes, carrots & dressing of 1T olive oil & lemon juice. 1pear
DINNER: 6pm
1 4oz salmon fillet, 2c cooked mixed vegetables, 2 c salad w/ 1T olive oil & lemon

Other than being very tired today..I didn't really feel hungry..keeping busy helps..I'll go to bed a little early tonite and hopefully won't feel so tired tomorrow..until then

JudysJourney

This is the first time I have ever blogged!!! I'm joining the gosleeveless, round 2 competition.. more for myself rather than winning anything.. I've never been too competitive with others but for years I have 'wanted' to be thinner and stronger. This is my chance with the encouragement of Coach Rylan and others in this round.. with the training tips and exercises... I intend to finally become the person I know is inside me..Thank you again, Coach... I'll be getting my photos in tonite. Visit with you soon.. Judy B