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
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