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