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
Tuesday, December 8, 2009
Monday, December 7, 2009
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
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..
Friday, December 4, 2009
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
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
Thursday, December 3, 2009
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
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
Wednesday, December 2, 2009
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.
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.
Tuesday, December 1, 2009
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
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
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