WOW its week 6 already!!!!
Breakfast
1c. blueberries
1/2c. plain yogurt
40g of Vanilla protien powder
Snack:
3 Ants on a log with raisins (love it!)
Lunch:
1c. veggies
1/4c. hummus (garlic flavored)
1 apple
Snack:
Lettuce roll ups with turkey
Supper:
Grilled fish
(Walleye, Lance caught it)
added sauted spinich with lemon and dill
placed on bed of greens
Snack
no snack
5 minute warmup on the elliptical
5 Sets of 3:00 high intensity and 2:00 low intensity on the elliptical
Clean and Jerk - 3 sets, 10 reps
Get up (quick)- 3 sets/ 7 reps ea arm (5lbs)
Burpees, Pushup, Press- 3 sets/10 reps with 10lbs
Alternating Lunge & torso rotation - 3 sets/7 reps each direction
Ball Pass- 3 sets/ 10 reps
3 point Toe Tappers - 3 sets/10 reps each leg
Chin up & crunch- 3 sets/ 8 reps 3 chin ups and 5 chin downs for me.
There was no hockey today, which was good as my tailbone is still tender and I didn't want to rist falling on it already.
Tuesday, December 29, 2009
Days 34 & 35
Day 34
Today was a half portion day, i was still full from yesterday!!!
Breakfast:
Rylan's hot cereal
Snack:
Quick shake with water and blueberries
banana and protien powder
Lunch:
Simple spinich salad
spinich
hard boiled egg (i think i am getting a slicer for xmas?)
small chicken breast
muchrooms
Snack:
1 c. broccoli and celery and carrots
Supper:
Stir-Fry
cut up broccoli, mushrooms, cabbage, celery
chicken
Thank goodness this was a light meal day!!
Snack:
no snack
5 minute warmup on the elliptical
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife & pushup - 3 sets, 14 reps
Chin Downs - 3 sets/ 14 reps
Lunge, Curl, Press- 3 sets/20 reps with 10lbs
Toe Tappers - 3 sets/18 reps each leg
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 14 reps with 5lbs
I had to work out today, it felt great to get moving again after the Christmas meal.
Day 35
Breakfast:
2 eggs scrambled
1 c. oatmeal with cinnamon
Snack:
1c. of fresh kiwi
2 oz. almonds
Lunch:
3 c. salad with tomato and carrot
1 can tuna
Snack:
apple with 1tbs natural peanut butter
Supper:
3 c. salad with tomato and carrot
1 can tuna
No snack.
Jackknife & pushup - 3 sets, 14 reps
Chin Downs - 3 sets/ 14 reps
Lunge, Curl, Press- 3 sets/20 reps with 10lbs
Toe Tappers - 3 sets/18 reps each leg
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 14 reps with 5lbs
I did a work out today just because I felt great and wanted to.
Today was a half portion day, i was still full from yesterday!!!
Breakfast:
Rylan's hot cereal
Snack:
Quick shake with water and blueberries
banana and protien powder
Lunch:
Simple spinich salad
spinich
hard boiled egg (i think i am getting a slicer for xmas?)
small chicken breast
muchrooms
Snack:
1 c. broccoli and celery and carrots
Supper:
Stir-Fry
cut up broccoli, mushrooms, cabbage, celery
chicken
Thank goodness this was a light meal day!!
Snack:
no snack
5 minute warmup on the elliptical
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife & pushup - 3 sets, 14 reps
Chin Downs - 3 sets/ 14 reps
Lunge, Curl, Press- 3 sets/20 reps with 10lbs
Toe Tappers - 3 sets/18 reps each leg
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 14 reps with 5lbs
I had to work out today, it felt great to get moving again after the Christmas meal.
Day 35
Breakfast:
2 eggs scrambled
1 c. oatmeal with cinnamon
Snack:
1c. of fresh kiwi
2 oz. almonds
Lunch:
3 c. salad with tomato and carrot
1 can tuna
Snack:
apple with 1tbs natural peanut butter
Supper:
3 c. salad with tomato and carrot
1 can tuna
No snack.
Jackknife & pushup - 3 sets, 14 reps
Chin Downs - 3 sets/ 14 reps
Lunge, Curl, Press- 3 sets/20 reps with 10lbs
Toe Tappers - 3 sets/18 reps each leg
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 14 reps with 5lbs
I did a work out today just because I felt great and wanted to.
Day 33
CHRISTMAS DAY = CHEAT DAY
This was a terrible day for me, Lances family is full Ukrainian and they cook the traditional meals!!
No body had breakfast cause they knew what was coming for lunch.....
I will do my best with the spelling
Holobtsi - cabbage rolls
Nalisnyky - Crepes with cottage cheese (cooked in cream)
Pyrohy - Potato perogy
Studynets - Jellied pork meat
Kasha - buckwheat (kinda like porrage)
Pedishkya - fritter with cottage cheese (cooked in cream)
Nachynka - cornbread stuffing
Then we had turkey, ham and bread stuffing as well
I tried to fill up on as much salad as possible and try eating one or two of each Ukrainian traditional dish to keep Lances mom happy (I didn't want to insult such a great cook) I also had about 6 oz. of turkey.
There was no energy to work out AT ALL today but I feel like I have to make it up!!
This was a terrible day for me, Lances family is full Ukrainian and they cook the traditional meals!!
No body had breakfast cause they knew what was coming for lunch.....
I will do my best with the spelling
Holobtsi - cabbage rolls
Nalisnyky - Crepes with cottage cheese (cooked in cream)
Pyrohy - Potato perogy
Studynets - Jellied pork meat
Kasha - buckwheat (kinda like porrage)
Pedishkya - fritter with cottage cheese (cooked in cream)
Nachynka - cornbread stuffing
Then we had turkey, ham and bread stuffing as well
I tried to fill up on as much salad as possible and try eating one or two of each Ukrainian traditional dish to keep Lances mom happy (I didn't want to insult such a great cook) I also had about 6 oz. of turkey.
There was no energy to work out AT ALL today but I feel like I have to make it up!!
Days 31 & 32
Day 31
Breakfast:
Omelets made with:
2 whole eggs and 1/3 of cup of liquid egg whites
1 c spinach
1/2 cup bell peppers
sliced white mushrooms
2 green onion
1 pear
Snack
15 grams of protein powder
1/2 cup of water
1/2 c of raspberries
1 tbsp natural peanut butter
Lunch
Mexican Salad
1/2 red onion
1/2 red and green pepper
radishes
1 tbsp parsley
1 tbsp cilantro
3 medium tomatoes
1/2 cucumber
1 chopped grilled chicken breast
lime juice, and 1 tbsp of olive oil
Snack
apple with a tbs of natural peanut butter
Dinner turkey Burger On Greens
one tin of canned salmon
with
1 egg and 1 tbsp of olive oil
1/4 cup red bell pepper
2 green onions
with thyme
2 cups of mixed greens with 2-3 slices each of tomoto and cucumber, and 2 pickles
Evening Snack
no snack
5 minute warmup on the elliptical
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife & pushup - 3 sets, 12 reps
Chin Downs - 3 sets/ 12 reps got in one chin up:)
Lunge, Curl, Press- 3 sets/16 reps with 10lbs
Toe Tappers - 3 sets/14 reps each leg
Squat, Curl, Press - 3 sets/ 12 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 13 reps with 5lbs
My tailbone is slowly healing, so I am pushing harder and harder every day! I Have been at curves Monday, tuesday, and Wednesday this week so I am back to trying to getin three days a week.
Day 32
Breakfast
Smoothie
1 cup of water
1 cup bwildberries
1 banana
1/2 cup of whole flake oats
4 tbsp of plain low fat yogurt
1 tbsp of ground flax seed
40 grams of vanilla protein powder
Morning Snack
other half of smoothie
Lunch
Tuna Salad
1 can tuna
1 tbsp olive oil
1/4 cup red and green pepper
2 dill pickles
1/4 cup of cooked black
romaine lettuce leaves
1 apple
Snack
4 slices turkey deli meat
Dinner
2 cups of green salad
1 cup chopped veggies
1 tomato
5 oz. chicken breast with spices
no snack.
5 minute warmup on the elliptical
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife & pushup - 3 sets, 13 reps
Chin Downs - 3 sets/ 12 reps got in one and a half chin ups:)
Lunge, Curl, Press- 3 sets/18 reps with 10lbs
Toe Tappers - 3 sets/16 reps each leg
Squat, Curl, Press - 3 sets/ 13 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 13 reps with 5lbs
No curves today as we were off to Lances Parents for a christmas eve get together.
Breakfast:
Omelets made with:
2 whole eggs and 1/3 of cup of liquid egg whites
1 c spinach
1/2 cup bell peppers
sliced white mushrooms
2 green onion
1 pear
Snack
15 grams of protein powder
1/2 cup of water
1/2 c of raspberries
1 tbsp natural peanut butter
Lunch
Mexican Salad
1/2 red onion
1/2 red and green pepper
radishes
1 tbsp parsley
1 tbsp cilantro
3 medium tomatoes
1/2 cucumber
1 chopped grilled chicken breast
lime juice, and 1 tbsp of olive oil
Snack
apple with a tbs of natural peanut butter
Dinner turkey Burger On Greens
one tin of canned salmon
with
1 egg and 1 tbsp of olive oil
1/4 cup red bell pepper
2 green onions
with thyme
2 cups of mixed greens with 2-3 slices each of tomoto and cucumber, and 2 pickles
Evening Snack
no snack
5 minute warmup on the elliptical
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife & pushup - 3 sets, 12 reps
Chin Downs - 3 sets/ 12 reps got in one chin up:)
Lunge, Curl, Press- 3 sets/16 reps with 10lbs
Toe Tappers - 3 sets/14 reps each leg
Squat, Curl, Press - 3 sets/ 12 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 13 reps with 5lbs
My tailbone is slowly healing, so I am pushing harder and harder every day! I Have been at curves Monday, tuesday, and Wednesday this week so I am back to trying to getin three days a week.
Day 32
Breakfast
Smoothie
1 cup of water
1 cup bwildberries
1 banana
1/2 cup of whole flake oats
4 tbsp of plain low fat yogurt
1 tbsp of ground flax seed
40 grams of vanilla protein powder
Morning Snack
other half of smoothie
Lunch
Tuna Salad
1 can tuna
1 tbsp olive oil
1/4 cup red and green pepper
2 dill pickles
1/4 cup of cooked black
romaine lettuce leaves
1 apple
Snack
4 slices turkey deli meat
Dinner
2 cups of green salad
1 cup chopped veggies
1 tomato
5 oz. chicken breast with spices
no snack.
5 minute warmup on the elliptical
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife & pushup - 3 sets, 13 reps
Chin Downs - 3 sets/ 12 reps got in one and a half chin ups:)
Lunge, Curl, Press- 3 sets/18 reps with 10lbs
Toe Tappers - 3 sets/16 reps each leg
Squat, Curl, Press - 3 sets/ 13 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 13 reps with 5lbs
No curves today as we were off to Lances Parents for a christmas eve get together.
Wednesday, December 23, 2009
Days 29 & 30
Day 29
Breakfast:
Rylan's hot cereal
Snack:
Quick shake with water and blueberries
banand and protien powder
Lunch:
Simple spinich salad
spinich
hard boiled egg (i think i am getting a slicer for xmas?)
small chicken breast
muchrooms
Snack:
1 c. broccoli and celery and carrots
Supper:
Stir-Fry
cut up broccoli, mushrooms, cabbage, celery
prawns
MMMMMMMMMM u love this menu!!
Snack:
no snack
5 minute warmup on the elliptical
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife & pushup - 3 sets, 10 reps
Chin Downs - 3 sets/ 10 reps
Lunge, Curl, Press- 3 sets/12 reps with 10lbs
Toe Tappers - 3 sets/10 reps each leg
Squat, Curl, Press - 3 sets/ 10 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 10 reps with 5lbs
Day 30
Breakfast:
2 eggs scrambled
1 c. oatmeal with cinnamon
Snack:
1c. of fresh strwberries
2 oz. almonds
Lunch:
3 c. salad with tomato and carrot
1 can tuna
Snack:
apple with 1tbs natural peanut butter
Supper:
3 c. salad with tomato and carrot
1 can tuna
No snack.
5 minute warmup on the elliptical
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife & pushup - 3 sets, 11 reps
Chin Downs - 3 sets/ 11 reps
Lunge, Curl, Press- 3 sets/14 reps with 10lbs
Toe Tappers - 3 sets/12 reps each leg
Squat, Curl, Press - 3 sets/ 11 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 11 reps with 5lbs
It is getting cold again! I have booked a trip to Cancun so now I have that much more motivation to stay on track!
Breakfast:
Rylan's hot cereal
Snack:
Quick shake with water and blueberries
banand and protien powder
Lunch:
Simple spinich salad
spinich
hard boiled egg (i think i am getting a slicer for xmas?)
small chicken breast
muchrooms
Snack:
1 c. broccoli and celery and carrots
Supper:
Stir-Fry
cut up broccoli, mushrooms, cabbage, celery
prawns
MMMMMMMMMM u love this menu!!
Snack:
no snack
5 minute warmup on the elliptical
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife & pushup - 3 sets, 10 reps
Chin Downs - 3 sets/ 10 reps
Lunge, Curl, Press- 3 sets/12 reps with 10lbs
Toe Tappers - 3 sets/10 reps each leg
Squat, Curl, Press - 3 sets/ 10 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 10 reps with 5lbs
Day 30
Breakfast:
2 eggs scrambled
1 c. oatmeal with cinnamon
Snack:
1c. of fresh strwberries
2 oz. almonds
Lunch:
3 c. salad with tomato and carrot
1 can tuna
Snack:
apple with 1tbs natural peanut butter
Supper:
3 c. salad with tomato and carrot
1 can tuna
No snack.
5 minute warmup on the elliptical
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife & pushup - 3 sets, 11 reps
Chin Downs - 3 sets/ 11 reps
Lunge, Curl, Press- 3 sets/14 reps with 10lbs
Toe Tappers - 3 sets/12 reps each leg
Squat, Curl, Press - 3 sets/ 11 reps with 10lbs
Front dual dumbbell raise- 3 sets/ 11 reps with 5lbs
It is getting cold again! I have booked a trip to Cancun so now I have that much more motivation to stay on track!
Monday, December 21, 2009
Day 27 & 28
Day 27
Breakfast
Omelets made with:
2 whole eggs and 1/3 of cup of liquid egg whites
1 c spinach
1/2 cup bell peppers
sliced white mushrooms
2 green onion
1 apple
Snack
15 grams of protein powder
1/2 cup of water
1/2 c of raspberries
1 tbsp natural peanut butter
Lunch
Mexican Salad
1/2 red onion
1/2 red and green pepper
radishes
1 tbsp parsley
1 tbsp cilantro
3 medium tomatoes
1/2 cucumber
1 chopped grilled chicken breast
lime juice, and 1 tbsp of olive oil
Snack
apple with a tbs of natural peanut butter
Dinner Salmon Burger On Greens
one tin of canned salmon
with
1 egg and 1 tbsp of olive oil
1/4 cup red bell pepper
2 green onions
with dill
2 cups of mixed greens with 2-3 slices each of tomoto and cucumber, and 2 pickles
Evening Snack
no snack
Jackknife - 3 sets, 14 reps
Single Arm Band Pull Downs - 3 sets/ 14 reps
Alternating Lunges with Curl - 3 sets/20 reps with 10lbs
Pushups (superset with below) - 3 sets/14 reps
Dumbbell Bench Press on Ball - 3 sets/ 14 reps with 10lbs
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Band Rotations on Stability Ball - 3 sets/ 14 reps each direction
This is to make up for Tuesday's workout but I kept the same reps as Friday.
Day 28
Breakfast
Smoothie
1 cup of water
1 cup blueberries
1 banana
1/2 cup of whole flake oats
4 tbsp of plain low fat yogurt
1 tbsp of ground flax seed
40 grams of vanilla protein powder
Morning Snack
other half of smoothie
Lunch
Tuna Salad
1 can tuna
1 tbsp olive oil
1/4 cup red and green pepper
2 dill pickles
1/4 cup of cooked black
romaine lettuce leaves
1 orange
Snack
4 slices turkey deli meat
Dinner
2 cups of green salad
1 cup chopped veggies
1 tomato
5 oz. chicken breast with spices
no snack.
I was playing with my nieces in the snow today for some fun cardio and also had to make up for wednesdays workout but again i kept the same reps as friday.
Jackknife - 3 sets, 14 reps
Single Arm Band Pull Downs - 3 sets/ 14 reps
Alternating Lunges with Curl - 3 sets/20 reps with 10lbs
Pushups (superset with below) - 3 sets/14 reps
Dumbbell Bench Press on Ball - 3 sets/ 14 reps with 10lbs
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Band Rotations on Stability Ball - 3 sets/ 14 reps each direction
Breakfast
Omelets made with:
2 whole eggs and 1/3 of cup of liquid egg whites
1 c spinach
1/2 cup bell peppers
sliced white mushrooms
2 green onion
1 apple
Snack
15 grams of protein powder
1/2 cup of water
1/2 c of raspberries
1 tbsp natural peanut butter
Lunch
Mexican Salad
1/2 red onion
1/2 red and green pepper
radishes
1 tbsp parsley
1 tbsp cilantro
3 medium tomatoes
1/2 cucumber
1 chopped grilled chicken breast
lime juice, and 1 tbsp of olive oil
Snack
apple with a tbs of natural peanut butter
Dinner Salmon Burger On Greens
one tin of canned salmon
with
1 egg and 1 tbsp of olive oil
1/4 cup red bell pepper
2 green onions
with dill
2 cups of mixed greens with 2-3 slices each of tomoto and cucumber, and 2 pickles
Evening Snack
no snack
Jackknife - 3 sets, 14 reps
Single Arm Band Pull Downs - 3 sets/ 14 reps
Alternating Lunges with Curl - 3 sets/20 reps with 10lbs
Pushups (superset with below) - 3 sets/14 reps
Dumbbell Bench Press on Ball - 3 sets/ 14 reps with 10lbs
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Band Rotations on Stability Ball - 3 sets/ 14 reps each direction
This is to make up for Tuesday's workout but I kept the same reps as Friday.
Day 28
Breakfast
Smoothie
1 cup of water
1 cup blueberries
1 banana
1/2 cup of whole flake oats
4 tbsp of plain low fat yogurt
1 tbsp of ground flax seed
40 grams of vanilla protein powder
Morning Snack
other half of smoothie
Lunch
Tuna Salad
1 can tuna
1 tbsp olive oil
1/4 cup red and green pepper
2 dill pickles
1/4 cup of cooked black
romaine lettuce leaves
1 orange
Snack
4 slices turkey deli meat
Dinner
2 cups of green salad
1 cup chopped veggies
1 tomato
5 oz. chicken breast with spices
no snack.
I was playing with my nieces in the snow today for some fun cardio and also had to make up for wednesdays workout but again i kept the same reps as friday.
Jackknife - 3 sets, 14 reps
Single Arm Band Pull Downs - 3 sets/ 14 reps
Alternating Lunges with Curl - 3 sets/20 reps with 10lbs
Pushups (superset with below) - 3 sets/14 reps
Dumbbell Bench Press on Ball - 3 sets/ 14 reps with 10lbs
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Band Rotations on Stability Ball - 3 sets/ 14 reps each direction
Day 25 & 26
Day 25
1/2 portion day again
Breakfast:
1/2 c oatmeal with cinnamon and sliced almonds
1/2 tbs of ground flax seed
apple
Snack:
1/4 cup plain yogurt with orange slices
Lunch:
1c. veggies
1/2 chicken breast
oear
Snack:
Apple with 1/2 tbs nat peanut butter
Supper:
2.5 oz. Chicken breast cut up and gilled
with 1c broccoli
1 cup salad with 1/2 c. radishes and cucumber
Snack:
no snack
5 minute warmup of skipping rope
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife - 3 sets, 13 reps
Single Arm Band Pull Downs - 3 sets/ 13 reps
Alternating Lunges with Curl - 3 sets/18 reps with 10lbs
Pushups (superset with below) - 3 sets/13 reps
Dumbbell Bench Press on Ball - 3 sets/ 13 reps with 10lbs
Squat, Curl, Press - 3 sets/ 13 reps with 10lbs
Band Rotations on Stability Ball - 3 sets/ 13 reps each direction
Day 26
Breakfast:
2 eggs scrambled
1 c. oatmeal with cinnamon
Snack:
1c. of fresh blueberries
2 oz. almonds
Lunch:
3 c. salad with tomato and carrot
1 can tuna
Snack:
apple with 1tbs natural peanut butter
Supper:
3 c. salad with tomato and carrot
1 can tuna
No snack.
5 minute warmup of skipping rope
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife - 3 sets, 14 reps
Single Arm Band Pull Downs - 3 sets/ 14 reps
Alternating Lunges with Curl - 3 sets/20 reps with 10lbs
Pushups (superset with below) - 3 sets/14 reps
Dumbbell Bench Press on Ball - 3 sets/ 14 reps with 10lbs
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Band Rotations on Stability Ball - 3 sets/ 14 reps each direction
I still haven't gone back to curves since my tailbone injury. Too many of the machines you have to sit in so I am just doing the FLP workout. Some of the lunges do hurt a bit so the last set was a few short of 20 reps.
1/2 portion day again
Breakfast:
1/2 c oatmeal with cinnamon and sliced almonds
1/2 tbs of ground flax seed
apple
Snack:
1/4 cup plain yogurt with orange slices
Lunch:
1c. veggies
1/2 chicken breast
oear
Snack:
Apple with 1/2 tbs nat peanut butter
Supper:
2.5 oz. Chicken breast cut up and gilled
with 1c broccoli
1 cup salad with 1/2 c. radishes and cucumber
Snack:
no snack
5 minute warmup of skipping rope
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife - 3 sets, 13 reps
Single Arm Band Pull Downs - 3 sets/ 13 reps
Alternating Lunges with Curl - 3 sets/18 reps with 10lbs
Pushups (superset with below) - 3 sets/13 reps
Dumbbell Bench Press on Ball - 3 sets/ 13 reps with 10lbs
Squat, Curl, Press - 3 sets/ 13 reps with 10lbs
Band Rotations on Stability Ball - 3 sets/ 13 reps each direction
Day 26
Breakfast:
2 eggs scrambled
1 c. oatmeal with cinnamon
Snack:
1c. of fresh blueberries
2 oz. almonds
Lunch:
3 c. salad with tomato and carrot
1 can tuna
Snack:
apple with 1tbs natural peanut butter
Supper:
3 c. salad with tomato and carrot
1 can tuna
No snack.
5 minute warmup of skipping rope
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife - 3 sets, 14 reps
Single Arm Band Pull Downs - 3 sets/ 14 reps
Alternating Lunges with Curl - 3 sets/20 reps with 10lbs
Pushups (superset with below) - 3 sets/14 reps
Dumbbell Bench Press on Ball - 3 sets/ 14 reps with 10lbs
Squat, Curl, Press - 3 sets/ 14 reps with 10lbs
Band Rotations on Stability Ball - 3 sets/ 14 reps each direction
I still haven't gone back to curves since my tailbone injury. Too many of the machines you have to sit in so I am just doing the FLP workout. Some of the lunges do hurt a bit so the last set was a few short of 20 reps.
Thursday, December 17, 2009
Day 24
Everything was a 1/2 portion today
Breakfast
Smoothie
1/2 cup of water
1/2 cup blueberries
1/2 banana
1/4 cup of whole flake oats
2 tbsp of plain low fat yogurt
1/2 tbsp of ground flax seed
20 grams of vanilla protein powder
Morning Snack
other half of smoothie
Lunch
Tuna Salad (left half in the fridge)
1 can tuna
1 tbsp olive oil
1/4 cup red and green pepper
2 dill pickles
1/4 cup of cooked black
romaine lettuce leaves
1 apple
Snack
2 slices ham deli meat
Dinner
1 cups of green salad
1/2 cup chopped veggies
1/2 tomato
2.5 oz. chicken breast with spices
Snack: 2oz almonds
5 minute warmup of skipping rope
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife - 3 sets, 12 reps
Single Arm Band Pull Downs - 3 sets/ 12 reps
Alternating Lunges with Curl - 3 sets/16 reps with 10lbs
Pushups (superset with below) - 3 sets/12 reps
Dumbbell Bench Press on Ball - 3 sets/ 12 reps with 10lbs
Squat, Curl, Press - 3 sets/ 12 reps with 10lbs
Band Rotations on Stability Ball - 3 sets/ 12 reps each direction
I did try my best on the workout tonight but when my tailbone started to hurt I slowed down a bit and my form may not have been the best.
PS the Jackknife is way harder than you make it look Coach!!! but this is my favorite circuit so far!
Breakfast
Smoothie
1/2 cup of water
1/2 cup blueberries
1/2 banana
1/4 cup of whole flake oats
2 tbsp of plain low fat yogurt
1/2 tbsp of ground flax seed
20 grams of vanilla protein powder
Morning Snack
other half of smoothie
Lunch
Tuna Salad (left half in the fridge)
1 can tuna
1 tbsp olive oil
1/4 cup red and green pepper
2 dill pickles
1/4 cup of cooked black
romaine lettuce leaves
1 apple
Snack
2 slices ham deli meat
Dinner
1 cups of green salad
1/2 cup chopped veggies
1/2 tomato
2.5 oz. chicken breast with spices
Snack: 2oz almonds
5 minute warmup of skipping rope
4 Sets of 2:30 high intensity and 2:00 low intensity on the elliptical
Jackknife - 3 sets, 12 reps
Single Arm Band Pull Downs - 3 sets/ 12 reps
Alternating Lunges with Curl - 3 sets/16 reps with 10lbs
Pushups (superset with below) - 3 sets/12 reps
Dumbbell Bench Press on Ball - 3 sets/ 12 reps with 10lbs
Squat, Curl, Press - 3 sets/ 12 reps with 10lbs
Band Rotations on Stability Ball - 3 sets/ 12 reps each direction
I did try my best on the workout tonight but when my tailbone started to hurt I slowed down a bit and my form may not have been the best.
PS the Jackknife is way harder than you make it look Coach!!! but this is my favorite circuit so far!
Days 22 & 23
Breakfast:
2 eggs scrambled
1 c. oatmeal with cinnamon
Snack:
1c. of fresh blackberries
2 oz. almonds
Lunch:
3 c. salad with tomato and carrot
1 can tuna
Snack:
apple with 1tbs natural peanut butter
Supper:
3 c. salad with tomato and carrot
1 can tuna
No snack.
I had our first hockey game tonight so I was on the ice for an hour and a half. This is my first year ever playing so it was a little nerve racking with all of my guy friends that have played hockey all their lives watching. We won and I stopped a penalty shot as well (i am the goalie)
Although in the second period I landed hard on my tail bone I played the rest of the game. I am now having some problems with some of the excersises and causing pain.
So all I did today was sit on ice and pop some ibuprofin, I will have to make up days workout.
Day 23
I had only HALF portions today
Breakfast:
1egg and 1 egg white
1 cup spinach
1/4 c bell peppers
2 mushrooms
green onion
Snack:
5grams of protien powder
1/4 c. water
1/4 banana
1/2 tbs natural peanut butter
Lunch:
1/4 mexican salad with red onion, red pepper, radishes
parsely (my herbs are fresh, I grow my own)
cilantro
tomatoes
cucumber
Snack:
2oz. almonds
Supper:
salmon (wild)
egg
red pepper
green onion
lots of dill
Snack
1c. popcorn
No workout for me today, I can't barely sit down and walking even hurts. So I have two work outs to make up for.
2 eggs scrambled
1 c. oatmeal with cinnamon
Snack:
1c. of fresh blackberries
2 oz. almonds
Lunch:
3 c. salad with tomato and carrot
1 can tuna
Snack:
apple with 1tbs natural peanut butter
Supper:
3 c. salad with tomato and carrot
1 can tuna
No snack.
I had our first hockey game tonight so I was on the ice for an hour and a half. This is my first year ever playing so it was a little nerve racking with all of my guy friends that have played hockey all their lives watching. We won and I stopped a penalty shot as well (i am the goalie)
Although in the second period I landed hard on my tail bone I played the rest of the game. I am now having some problems with some of the excersises and causing pain.
So all I did today was sit on ice and pop some ibuprofin, I will have to make up days workout.
Day 23
I had only HALF portions today
Breakfast:
1egg and 1 egg white
1 cup spinach
1/4 c bell peppers
2 mushrooms
green onion
Snack:
5grams of protien powder
1/4 c. water
1/4 banana
1/2 tbs natural peanut butter
Lunch:
1/4 mexican salad with red onion, red pepper, radishes
parsely (my herbs are fresh, I grow my own)
cilantro
tomatoes
cucumber
Snack:
2oz. almonds
Supper:
salmon (wild)
egg
red pepper
green onion
lots of dill
Snack
1c. popcorn
No workout for me today, I can't barely sit down and walking even hurts. So I have two work outs to make up for.
Monday, December 14, 2009
Days 20 & 21
Day 20
Breakfast Omelets made with:
2 whole eggs and 1/3 of cup of liquid egg whites
1 c spinach
1/2 cup bell peppers
sliced white mushrooms
2 green onion
1 pear
Snack
15 grams of protein powder
1/2 cup of water
1/2 c of blueberries
1 tbsp natural peanut butter
Lunch
Mexican Salad
1/2 red onion
1/2 red and green pepper
radishes
1 tbsp parsley
1 tbsp cilantro
3 medium tomatoes
1/2 cucumber
1 chopped grilled chicken breast
lime juice, and 1 tbsp of olive oil
Snack
apple with a tbs of natural peanut butter
Dinner Salmon Burger On Greens
one tin of canned salmon
with
1 egg and 1 tbsp of olive oil
1/4 cup red bell pepper
2 green onions
with dill
2 cups of mixed greens with 2-3 slices each of tomoto and cucumber, and 2 pickles
Evening Snack
no snack
WOW is it cold with windchill we hit -50 celcius!!!!!!! It was on the news that we were the coldest place in the world that day.
Day 21
Breakfast:
Oatmeal with cinnamon and ground flax seed
1 apple
Snack:
½ cup plain yogurt
½ cup blackberries
Lunch:
2 cups greens
1 cup veggies
1/2 chicken breast
1 orange
Snack: 1 apple with 1 tbsp of natural peanut butter
Supper:
2cups mashed cauliflour
2cups greens with 1 cup veggies
4oz. chicken
Snack:
no snack
It was difficult to do some fun cardio with the way the weather was so I opted for 30minutes of alternating skip rope and elliptical
Breakfast Omelets made with:
2 whole eggs and 1/3 of cup of liquid egg whites
1 c spinach
1/2 cup bell peppers
sliced white mushrooms
2 green onion
1 pear
Snack
15 grams of protein powder
1/2 cup of water
1/2 c of blueberries
1 tbsp natural peanut butter
Lunch
Mexican Salad
1/2 red onion
1/2 red and green pepper
radishes
1 tbsp parsley
1 tbsp cilantro
3 medium tomatoes
1/2 cucumber
1 chopped grilled chicken breast
lime juice, and 1 tbsp of olive oil
Snack
apple with a tbs of natural peanut butter
Dinner Salmon Burger On Greens
one tin of canned salmon
with
1 egg and 1 tbsp of olive oil
1/4 cup red bell pepper
2 green onions
with dill
2 cups of mixed greens with 2-3 slices each of tomoto and cucumber, and 2 pickles
Evening Snack
no snack
WOW is it cold with windchill we hit -50 celcius!!!!!!! It was on the news that we were the coldest place in the world that day.
Day 21
Breakfast:
Oatmeal with cinnamon and ground flax seed
1 apple
Snack:
½ cup plain yogurt
½ cup blackberries
Lunch:
2 cups greens
1 cup veggies
1/2 chicken breast
1 orange
Snack: 1 apple with 1 tbsp of natural peanut butter
Supper:
2cups mashed cauliflour
2cups greens with 1 cup veggies
4oz. chicken
Snack:
no snack
It was difficult to do some fun cardio with the way the weather was so I opted for 30minutes of alternating skip rope and elliptical
Saturday, December 12, 2009
Days 18 & 19
Day 18
Breakfast Omelets made with:
2 whole eggs and 1/3 of cup of liquid egg whites
1 c spinach
1/2 cup bell peppers
sliced white mushrooms
2 green onion
1 pear
Snack
15 grams of protein powder
1/2 cup of water
1/2 of a banana
1 tbsp natural peanut butter
Lunch
Mexican Salad
1/2 red onion
1/2 red and green pepper
radishes
1 tbsp parsley
1 tbsp cilantro
3 medium tomatoes
1/2 cucumber
1 chopped grilled chicken breast
lime juice, and 1 tbsp of olive oil
Snack
again there isn't any beans in this town so i wen tofr the apple with a tbs of natural peanut butter
Dinner Salmon Burger On Greens
one tin of canned salmon
with
1 egg and 1 tbsp of olive oil
1/4 cup red bell pepper
2 green onions
with dill
2 cups of mixed greens with 2-3 slices each of tomoto and cucumber, and 2 pickles
Evening Snack
3 cups of air-popped pop corn (no butter, oil, or salt)
did my curves work out as a warm up and came straight home to start the FLP workout.
2min high intensity and 2 minutes low intensity on the elliptical x4
Get-ups 3sets/18reps/5lbs
pushups 3sets/17 reps/ girlie style
Burpees 3sets/13 reps/ 10lbs
Walking lunges 3 sets/ 18 total lunges
Standing band rotation 3 sets/ 13 each direction
Band pull-downs 3sets/ 13 reps
Day 19
Breakfast
Smoothie
1 cup of water
1 cup blueberries
1 banana
1/2 cup of whole flake oats
4 tbsp of plain low fat yogurt
1 tbsp of ground flax seed
40 grams of vanilla protein powder
Morning Snack
other half of smoothie
Lunch
Tuna Salad
1 can tuna
1 tbsp olive oil
1/4 cup red and green pepper
2 dill pickles
1/4 cup of cooked black
romaine lettuce leaves
1 apple
Snack
4 slices ham deli meat
Dinner
2 cups of green salad
1 cup chopped veggies
1 tomato
5 oz. chicken breast with spices
no snack.
missed curves today. so ran with the dogs for 20 each dog for a warm up.
Get-ups 3sets/19reps/5lbs
pushups 3sets/18 reps/ girlie style
Burpees 3sets/14 reps/ 10lbs
Walking lunges 3 sets/ 20 total lunges
Standing band rotation 3 sets/ 14 each direction
Band pull-downs 3sets/ 14 reps
I am filling this out at 9:30 on day 20 and thank goodness it is a rest day, I am going into hybernation today! it is -39 celcius and I am not including windchill. So Sundays fun cardio is going to be indoors!!
Breakfast Omelets made with:
2 whole eggs and 1/3 of cup of liquid egg whites
1 c spinach
1/2 cup bell peppers
sliced white mushrooms
2 green onion
1 pear
Snack
15 grams of protein powder
1/2 cup of water
1/2 of a banana
1 tbsp natural peanut butter
Lunch
Mexican Salad
1/2 red onion
1/2 red and green pepper
radishes
1 tbsp parsley
1 tbsp cilantro
3 medium tomatoes
1/2 cucumber
1 chopped grilled chicken breast
lime juice, and 1 tbsp of olive oil
Snack
again there isn't any beans in this town so i wen tofr the apple with a tbs of natural peanut butter
Dinner Salmon Burger On Greens
one tin of canned salmon
with
1 egg and 1 tbsp of olive oil
1/4 cup red bell pepper
2 green onions
with dill
2 cups of mixed greens with 2-3 slices each of tomoto and cucumber, and 2 pickles
Evening Snack
3 cups of air-popped pop corn (no butter, oil, or salt)
did my curves work out as a warm up and came straight home to start the FLP workout.
2min high intensity and 2 minutes low intensity on the elliptical x4
Get-ups 3sets/18reps/5lbs
pushups 3sets/17 reps/ girlie style
Burpees 3sets/13 reps/ 10lbs
Walking lunges 3 sets/ 18 total lunges
Standing band rotation 3 sets/ 13 each direction
Band pull-downs 3sets/ 13 reps
Day 19
Breakfast
Smoothie
1 cup of water
1 cup blueberries
1 banana
1/2 cup of whole flake oats
4 tbsp of plain low fat yogurt
1 tbsp of ground flax seed
40 grams of vanilla protein powder
Morning Snack
other half of smoothie
Lunch
Tuna Salad
1 can tuna
1 tbsp olive oil
1/4 cup red and green pepper
2 dill pickles
1/4 cup of cooked black
romaine lettuce leaves
1 apple
Snack
4 slices ham deli meat
Dinner
2 cups of green salad
1 cup chopped veggies
1 tomato
5 oz. chicken breast with spices
no snack.
missed curves today. so ran with the dogs for 20 each dog for a warm up.
Get-ups 3sets/19reps/5lbs
pushups 3sets/18 reps/ girlie style
Burpees 3sets/14 reps/ 10lbs
Walking lunges 3 sets/ 20 total lunges
Standing band rotation 3 sets/ 14 each direction
Band pull-downs 3sets/ 14 reps
I am filling this out at 9:30 on day 20 and thank goodness it is a rest day, I am going into hybernation today! it is -39 celcius and I am not including windchill. So Sundays fun cardio is going to be indoors!!
Thursday, December 10, 2009
Days 16 & 17
Day 16
Breakfast:
Smoothie with all required measurements of
water
blueberries
banana
oats
ground flax seed
yogurt
vanilla protien powder
Snack:
other half of smoothie
Lunch:
Tuna salad
1 can tuna
1 tsp oil (tbs is too much for me)
1/4 c bell peppers
2 dill pickles
1/4c. blck beans
on 1 cup lettuce
1 pear
Snack:
1c. bell peppers
1/2 grilled chicken breast
Supper:
2c. greens with 1c cut veggies
1 tomato sliced
chicken breast
1c. mashed cauliflour
Snack:
2oz unsalted pistashios
1c. radishes
5 minutes warmup
4 sets of 2 min high intensity and 2 min low intensity on elliptical
Get-ups 3sets/16reps/5lbs
pushups 3sets/16 reps/ girlie style
Burpees 3sets/11 reps/ 10lbs
Walking lunges 3 sets/ 14 total lunges
Standing band rotation 3 sets/ 11 each direction
Band pull-downs 3sets/ 11 reps
Curves work out before FLP work out
Day 17
Breakfast:
Oatmeal with cinnamon and ground flax seed
1 apple
Snack:
½ cup plain yogurt
½ cup raspberries
Lunch:
2 cups greens
1 cup veggies
left over chicken breast
1 orange
Snack: 1 apple with 1 tbsp of natural peanut butter
Supper:
had a meeting form 3-8pm srpung on me yesterday that was catered. It was spagetti and salad so I had lots of salad and a very small portion of spagetti to get me through the meeting.
I passed on the garlic toast and the dessert that was laid out infront of me too.
Snack:
2 oz almonds
orange
5 minutes warmup
4 sets of 2 min high intensity and 2 min low intensity on elliptical
Get-ups 3sets/17reps/5lbs
pushups 3sets/16 reps/ girlie style
Burpees 3sets/12 reps/ 10lbs
Walking lunges 3 sets/ 16 total lunges
Standing band rotation 3 sets/ 12 each direction
Band pull-downs 3sets/ 12 reps
Curves was closed when my meeting finally let out so I only had the FLP work out today.
Breakfast:
Smoothie with all required measurements of
water
blueberries
banana
oats
ground flax seed
yogurt
vanilla protien powder
Snack:
other half of smoothie
Lunch:
Tuna salad
1 can tuna
1 tsp oil (tbs is too much for me)
1/4 c bell peppers
2 dill pickles
1/4c. blck beans
on 1 cup lettuce
1 pear
Snack:
1c. bell peppers
1/2 grilled chicken breast
Supper:
2c. greens with 1c cut veggies
1 tomato sliced
chicken breast
1c. mashed cauliflour
Snack:
2oz unsalted pistashios
1c. radishes
5 minutes warmup
4 sets of 2 min high intensity and 2 min low intensity on elliptical
Get-ups 3sets/16reps/5lbs
pushups 3sets/16 reps/ girlie style
Burpees 3sets/11 reps/ 10lbs
Walking lunges 3 sets/ 14 total lunges
Standing band rotation 3 sets/ 11 each direction
Band pull-downs 3sets/ 11 reps
Curves work out before FLP work out
Day 17
Breakfast:
Oatmeal with cinnamon and ground flax seed
1 apple
Snack:
½ cup plain yogurt
½ cup raspberries
Lunch:
2 cups greens
1 cup veggies
left over chicken breast
1 orange
Snack: 1 apple with 1 tbsp of natural peanut butter
Supper:
had a meeting form 3-8pm srpung on me yesterday that was catered. It was spagetti and salad so I had lots of salad and a very small portion of spagetti to get me through the meeting.
I passed on the garlic toast and the dessert that was laid out infront of me too.
Snack:
2 oz almonds
orange
5 minutes warmup
4 sets of 2 min high intensity and 2 min low intensity on elliptical
Get-ups 3sets/17reps/5lbs
pushups 3sets/16 reps/ girlie style
Burpees 3sets/12 reps/ 10lbs
Walking lunges 3 sets/ 16 total lunges
Standing band rotation 3 sets/ 12 each direction
Band pull-downs 3sets/ 12 reps
Curves was closed when my meeting finally let out so I only had the FLP work out today.
Tuesday, December 8, 2009
Day 15
Breakfast:
Omlet with 2 whole eggs and 1/3 c of liquid egg white 1 c. fresh spinach and 1/2 c chopped yellow and red bell pepper 1/4 cup sliced mushroom and green onion.
1 orange
Snack:
15g Protien powder, 1/2 c water, 1/2 banana, 1 tbs nat. peanut butter
Lunch:
1/2 red onion
1/2 green pepper
chopped radishes
parsely and cilantro to taste
3 tomatos sliced
cucumber
5oz. chicken breast chopped and mixed into salad with lime juice and oil
Snack:
There is no such thing as Edamame beans in this small town! so i had 1 cup of carrots with hummus dip
Supper
1/2 lb ground turkey shaped into 2 patties
with 1 egg and tbs oil
1/4 cup red pepper
2 green onions
with thyme and garlic and cajon spice
2 cups greens with slices of tomato and cucumber and 2 pickles
Snack:
2 cups popcorn
1c. cucumber
5 minutes warmup of shoveling the walks ....again...i can't wait till winter is over!
4 sets of 2 min high intensity and 2 min low intensity on elliptical
Get-ups 3sets/15reps/5lbs
pushups 3sets/15 reps/ on bench
Burpees 3sets/10 reps/ 10lbs
Walking lunges 3 sets/ 12 lunges
Standing band rotation 3 sets/ 10each direction
Band pull-downs 3sets/ 10 reps
1 hour of hockey, we had a late ice time 9:45pm so I did my workout around 7:30pm today.
Omlet with 2 whole eggs and 1/3 c of liquid egg white 1 c. fresh spinach and 1/2 c chopped yellow and red bell pepper 1/4 cup sliced mushroom and green onion.
1 orange
Snack:
15g Protien powder, 1/2 c water, 1/2 banana, 1 tbs nat. peanut butter
Lunch:
1/2 red onion
1/2 green pepper
chopped radishes
parsely and cilantro to taste
3 tomatos sliced
cucumber
5oz. chicken breast chopped and mixed into salad with lime juice and oil
Snack:
There is no such thing as Edamame beans in this small town! so i had 1 cup of carrots with hummus dip
Supper
1/2 lb ground turkey shaped into 2 patties
with 1 egg and tbs oil
1/4 cup red pepper
2 green onions
with thyme and garlic and cajon spice
2 cups greens with slices of tomato and cucumber and 2 pickles
Snack:
2 cups popcorn
1c. cucumber
5 minutes warmup of shoveling the walks ....again...i can't wait till winter is over!
4 sets of 2 min high intensity and 2 min low intensity on elliptical
Get-ups 3sets/15reps/5lbs
pushups 3sets/15 reps/ on bench
Burpees 3sets/10 reps/ 10lbs
Walking lunges 3 sets/ 12 lunges
Standing band rotation 3 sets/ 10each direction
Band pull-downs 3sets/ 10 reps
1 hour of hockey, we had a late ice time 9:45pm so I did my workout around 7:30pm today.
Days 13 & 14
Day 13
Breakfast:
oatmeal with cinnamon
apple
Snack:
1/2 cup plain yogurt with cut up pear
Lunch:
4 slices of turkey deli meat and 2 cups greens with one cup of veggies
Snack:
Apple with 1 tbs nat peanut butter
Supper:
5 oz. Chicken breast cut up and gilled with 1c broccoli and 1c cabbage with some spices and a tbs of oil
2 cups salad with 1 c. radishes and cucumber
Snack:
2 oz nuts
1/2c radishes
Thank goodness it was a rest day, it was too cold to even shovel the walks, my poor dogs are short haired and can't handle the cold so they have been cooped up for a couple days.
Day 14
Breakfast:
Smoothie with one banana
1 tbs ground flax seed
1c water
1 c frozen mixed berries
1/2 c. oats
4tbs plain yogurt
40g vanilla protien
Snack:
other half of smoothie
Lunch:
Tuna with a large pickle cut up
chopped yellow and green pepper and green onion
1/4 cup black beans
2 cups of lettuce
Snack:
1/2 chicken breast with peppers chopped and onions and celery
Supper:
2cups greens with 1 cup veggies with lemon and oil
5 oz. salmon with garlic and dill
Snack:
2oz. almonds
1c. celery
Why did we have to buy a corner lot in Alberta??? Out shoveling the walks for my cardio, weird how you can break a sweat in -30 celius!
Breakfast:
oatmeal with cinnamon
apple
Snack:
1/2 cup plain yogurt with cut up pear
Lunch:
4 slices of turkey deli meat and 2 cups greens with one cup of veggies
Snack:
Apple with 1 tbs nat peanut butter
Supper:
5 oz. Chicken breast cut up and gilled with 1c broccoli and 1c cabbage with some spices and a tbs of oil
2 cups salad with 1 c. radishes and cucumber
Snack:
2 oz nuts
1/2c radishes
Thank goodness it was a rest day, it was too cold to even shovel the walks, my poor dogs are short haired and can't handle the cold so they have been cooped up for a couple days.
Day 14
Breakfast:
Smoothie with one banana
1 tbs ground flax seed
1c water
1 c frozen mixed berries
1/2 c. oats
4tbs plain yogurt
40g vanilla protien
Snack:
other half of smoothie
Lunch:
Tuna with a large pickle cut up
chopped yellow and green pepper and green onion
1/4 cup black beans
2 cups of lettuce
Snack:
1/2 chicken breast with peppers chopped and onions and celery
Supper:
2cups greens with 1 cup veggies with lemon and oil
5 oz. salmon with garlic and dill
Snack:
2oz. almonds
1c. celery
Why did we have to buy a corner lot in Alberta??? Out shoveling the walks for my cardio, weird how you can break a sweat in -30 celius!
Sunday, December 6, 2009
Day 12
Day 12
Breakfast:
Smoothie with one banana
1 tbs ground flax seed
1c water
1 c frozen mixed berries
1/2 c. oats
4tbs plain yogurt
40g vanilla protien
Snack:
other half of smoothie
Lunch:
Tuna with a large pickle cut up
chopped red and green pepper and green onion
1/4 cup black beans
2 cups of lettuce
Snack:
1/2 chicken breast with peppers chopped and onions and celery
Supper:
2cups greens with 1 cup veggies with lemon and oil
5 oz. chicken breast with garlic and onions
Snack:
2oz. almonds
1c. celery
Had a great winter storm today so warm up was shovelingnthe walk!
3 Sets of 2 min high intensity and 2:15 mins low intensity
Shoulder Squat - 3 sets/ 14 reps/ 10 lbs
Step-Ups Weighted - 3 sets/ 14 reps/10lbs
Pushup on bench- 3 sets/ 14 reps
Dumbbell Burpees - 3 sets/ 14 reps/10 lbs
Bench Dips - Feet out - 3 sets/ 14 reps
Get-Ups - Weighted - 3 sets/ 14 reps/ 5 lbs
Sorry coach Rylan, with the winter storm we didn't have internet for a couple of days. \so I appologize for this being late.
Breakfast:
Smoothie with one banana
1 tbs ground flax seed
1c water
1 c frozen mixed berries
1/2 c. oats
4tbs plain yogurt
40g vanilla protien
Snack:
other half of smoothie
Lunch:
Tuna with a large pickle cut up
chopped red and green pepper and green onion
1/4 cup black beans
2 cups of lettuce
Snack:
1/2 chicken breast with peppers chopped and onions and celery
Supper:
2cups greens with 1 cup veggies with lemon and oil
5 oz. chicken breast with garlic and onions
Snack:
2oz. almonds
1c. celery
Had a great winter storm today so warm up was shovelingnthe walk!
3 Sets of 2 min high intensity and 2:15 mins low intensity
Shoulder Squat - 3 sets/ 14 reps/ 10 lbs
Step-Ups Weighted - 3 sets/ 14 reps/10lbs
Pushup on bench- 3 sets/ 14 reps
Dumbbell Burpees - 3 sets/ 14 reps/10 lbs
Bench Dips - Feet out - 3 sets/ 14 reps
Get-Ups - Weighted - 3 sets/ 14 reps/ 5 lbs
Sorry coach Rylan, with the winter storm we didn't have internet for a couple of days. \so I appologize for this being late.
Friday, December 4, 2009
Days 10 & 11
Day 10
Breakfast:
Smoothie w/o banana still:(
1 tbs ground flax seed
1c water
1 c frozen raspberries
1/2 c. oats
4tbs plain yogurt
40g vanilla protien
Snack:
other half of smoothie
Lunch:
Tuna with a large pickle cut up
chopped red and green pepper and green onion
1/4 cup blck beans
2 cups of lettuce
Snack:
1/2 chicken breast with peppers chopped and onions and carrots
Supper:
2cups greens with 11 cup veggies with lemon and oil
5 oz.salmon roasted with garlic and onions
Snack:
2oz. almonds
1c. cucumbers
Walked the dogs to break a sweat walked for 40 minutes
, also went to curves right after work and had my heart rate at 80% for 30 minutes.
3 Sets of 2 min high intensity and 2:15 mins low intensity
Shoulder Squat - 3 sets/ 12 reps/ 10 lbs
Step-Ups Weighted - 3 sets/ 12 reps/10lbs
Pushup on bench- 3 sets/ 12 reps
Dumbbell Burpees - 3 sets/ 12 reps/10 lbs
Bench Dips - Feet out - 3 sets/ 12 reps
Get-Ups - Weighted - 3 sets/ 12 reps/ 5 lbs
I am really liking the burpees now! the dumbbell seems to give me more control and I feel great.
Day 11
Breakfast:
oatmeal with cinnamon
apple
Snack:
1/2 cup plain yogurt with cut up pear
Lunch:
left over salmon and salad from supper on day 10
Snack:
Apple with 1 tbs nat peanut butter
Supper:
Chicken breast broiled with garlic and cajon spice
2 cups salad with 1 c. carrots and cucumber
1 cup boiled green beans
Snack:
2 oz nuts
cut up sweet peppers
went to curves right after work and had my heart rate at 80% for 30 minutes.
3 Sets of 2 min high intensity and 2:15 mins low intensity
Shoulder Squat - 3 sets/ 13 reps/ 10 lbs
Step-Ups Weighted - 3 sets/ 13 reps/10lbs
Pushup on wall- 3 sets/ 13 reps
Dumbbell Burpees - 3 sets/ 13 reps/10 lbs
Bench Dips - Feet out - 3 sets/ 13 reps
Get-Ups - Weighted - 3 sets/ 13 reps/ 5 lbs
I have a tilted knee cap and the squats are really painfull for me to do, so I do as many as possible then so a squat against the stability ball against the wall for 30 to 60 seconds.
Breakfast:
Smoothie w/o banana still:(
1 tbs ground flax seed
1c water
1 c frozen raspberries
1/2 c. oats
4tbs plain yogurt
40g vanilla protien
Snack:
other half of smoothie
Lunch:
Tuna with a large pickle cut up
chopped red and green pepper and green onion
1/4 cup blck beans
2 cups of lettuce
Snack:
1/2 chicken breast with peppers chopped and onions and carrots
Supper:
2cups greens with 11 cup veggies with lemon and oil
5 oz.salmon roasted with garlic and onions
Snack:
2oz. almonds
1c. cucumbers
Walked the dogs to break a sweat walked for 40 minutes
, also went to curves right after work and had my heart rate at 80% for 30 minutes.
3 Sets of 2 min high intensity and 2:15 mins low intensity
Shoulder Squat - 3 sets/ 12 reps/ 10 lbs
Step-Ups Weighted - 3 sets/ 12 reps/10lbs
Pushup on bench- 3 sets/ 12 reps
Dumbbell Burpees - 3 sets/ 12 reps/10 lbs
Bench Dips - Feet out - 3 sets/ 12 reps
Get-Ups - Weighted - 3 sets/ 12 reps/ 5 lbs
I am really liking the burpees now! the dumbbell seems to give me more control and I feel great.
Day 11
Breakfast:
oatmeal with cinnamon
apple
Snack:
1/2 cup plain yogurt with cut up pear
Lunch:
left over salmon and salad from supper on day 10
Snack:
Apple with 1 tbs nat peanut butter
Supper:
Chicken breast broiled with garlic and cajon spice
2 cups salad with 1 c. carrots and cucumber
1 cup boiled green beans
Snack:
2 oz nuts
cut up sweet peppers
went to curves right after work and had my heart rate at 80% for 30 minutes.
3 Sets of 2 min high intensity and 2:15 mins low intensity
Shoulder Squat - 3 sets/ 13 reps/ 10 lbs
Step-Ups Weighted - 3 sets/ 13 reps/10lbs
Pushup on wall- 3 sets/ 13 reps
Dumbbell Burpees - 3 sets/ 13 reps/10 lbs
Bench Dips - Feet out - 3 sets/ 13 reps
Get-Ups - Weighted - 3 sets/ 13 reps/ 5 lbs
I have a tilted knee cap and the squats are really painfull for me to do, so I do as many as possible then so a squat against the stability ball against the wall for 30 to 60 seconds.
Wednesday, December 2, 2009
DAYS 8 & 9
Day 8
Breakfast:
Smoothie made with
1 cup of water
1 cup of frozen blueberries
Store was out of bananas so no banana in this smoothie
1/2 cup of old fashioned oats
4 tbsp of plain non fat yogurt
1 tbsp of ground flax seed
40gr vanilla protein powder
Snack :
Other half of smoothie
Lunch:
1 can tuna cann
1/4 cup chopped red and yellow pepper
2 chopped dill pickle (I LOVE PICKLES)
1/4 cup of black beans
Romaine lettuce
1 orange
Snack:
1cup celery and 1 cup of carrots
Supper
2 cups greens
1 cup cut up sweet peppers
1 tomato
4oz boiled pork ribs (trimmed of all fat)
1 cup broiled cauliflour
Snack :
cut up chicken breast with 1 cup peppers and onions
Warmup: 5 minutes on the elliptical
2 minuteshigh intensity 2 minutes and 30 seconds low intensity x 3
Strength Training Circuit using 10lb and 5lb weights:
Shoulder Squat 3 x 10 /10lbs
Step-Ups Weighted 3 x 10 /10 lbs
Bench Pushup 3 x 10
Dumbbell Burpees 3 x 10 /10 lbs
Bench Dips - feet out 3 x 10
Get-Ups – Weighted 3 x 10 /5 lbs
did 90 seconds of walking on the elliptical at the end of each circuit, Monday is also my hockey night so I had an hour of hockey as well.
I found the burpees way easier to execute with the dumbells! I still can't keep my arm stright up for the Get-ups.
Day 9
Breakfast:
1 cup of old fashioned oatmeal with cinnamon
1 tbsp of ground flax seed
Snack:
½ cup plain yogurt
½ cup raspberries
Lunch:
2 cups greens
1 cup veggies
2 left over ribs
1 apple
Snack: 1 apple with 1 tbsp of natural peanut butter
Supper:
2 cups of boiled broccoli
1 cup of green salad with 1c. fresh veggies 1tsp olive oil and lemon dressing
4oz salmon broiled with dill and lemon juice
Snack:
1 orange
This evening i did my curves workout for 30 minutes and I played volleyball for 2 hours before my FLP work out
Warmup: 5 minutes on the elliptical
2 minutes high intensity 2 minutes and 30 seconds low intensity x 3
Strength Training Circuit using 10lb and 5lb weights:
Shoulder Squat 3 x 11 /5lbs
Step-Ups Weighted 3 x 11 /10 lbs
Bench Pushup 3 x 11
Dumbbell Burpees 3 x 11 /10 lbs
Bench Dips - knees bent 3 x 11
Get-Ups – Weighted 3 x 11 /5 lbs
I had great energy today!! i breezed through my Curves workout and I had the best game of Volleyball since highschool, I had my timing back and I can even jump better then I could a week ago! When I got home I went strait to my elliptical and pushed through the FLP working and sweat was pouring. I slept great after all of that activity.
Breakfast:
Smoothie made with
1 cup of water
1 cup of frozen blueberries
Store was out of bananas so no banana in this smoothie
1/2 cup of old fashioned oats
4 tbsp of plain non fat yogurt
1 tbsp of ground flax seed
40gr vanilla protein powder
Snack :
Other half of smoothie
Lunch:
1 can tuna cann
1/4 cup chopped red and yellow pepper
2 chopped dill pickle (I LOVE PICKLES)
1/4 cup of black beans
Romaine lettuce
1 orange
Snack:
1cup celery and 1 cup of carrots
Supper
2 cups greens
1 cup cut up sweet peppers
1 tomato
4oz boiled pork ribs (trimmed of all fat)
1 cup broiled cauliflour
Snack :
cut up chicken breast with 1 cup peppers and onions
Warmup: 5 minutes on the elliptical
2 minuteshigh intensity 2 minutes and 30 seconds low intensity x 3
Strength Training Circuit using 10lb and 5lb weights:
Shoulder Squat 3 x 10 /10lbs
Step-Ups Weighted 3 x 10 /10 lbs
Bench Pushup 3 x 10
Dumbbell Burpees 3 x 10 /10 lbs
Bench Dips - feet out 3 x 10
Get-Ups – Weighted 3 x 10 /5 lbs
did 90 seconds of walking on the elliptical at the end of each circuit, Monday is also my hockey night so I had an hour of hockey as well.
I found the burpees way easier to execute with the dumbells! I still can't keep my arm stright up for the Get-ups.
Day 9
Breakfast:
1 cup of old fashioned oatmeal with cinnamon
1 tbsp of ground flax seed
Snack:
½ cup plain yogurt
½ cup raspberries
Lunch:
2 cups greens
1 cup veggies
2 left over ribs
1 apple
Snack: 1 apple with 1 tbsp of natural peanut butter
Supper:
2 cups of boiled broccoli
1 cup of green salad with 1c. fresh veggies 1tsp olive oil and lemon dressing
4oz salmon broiled with dill and lemon juice
Snack:
1 orange
This evening i did my curves workout for 30 minutes and I played volleyball for 2 hours before my FLP work out
Warmup: 5 minutes on the elliptical
2 minutes high intensity 2 minutes and 30 seconds low intensity x 3
Strength Training Circuit using 10lb and 5lb weights:
Shoulder Squat 3 x 11 /5lbs
Step-Ups Weighted 3 x 11 /10 lbs
Bench Pushup 3 x 11
Dumbbell Burpees 3 x 11 /10 lbs
Bench Dips - knees bent 3 x 11
Get-Ups – Weighted 3 x 11 /5 lbs
I had great energy today!! i breezed through my Curves workout and I had the best game of Volleyball since highschool, I had my timing back and I can even jump better then I could a week ago! When I got home I went strait to my elliptical and pushed through the FLP working and sweat was pouring. I slept great after all of that activity.
Days 6 & 7
DAY 6
I was a little lost without my email, I wasn't sure if we really had saturday off for exercises or not, so I made sure I got some good cardio in when I was walking my dogs. I like to seperate them for their walks so they can have their own adventures, the walks usually take me about an hour and a half or more.
Breakfast:
1c. Oatmeal with raisons & cinnamon
1Apple
Snack:
1/2c Plain yogurt
1 orange
Lunch:
2 slices of turkey breast cut up in 2c. of greens and 1c. of cut up cucumber
1 apple
Snack:
Apple with 1 tbs natural peanut butter
Supper:
4oz. lean moose steak
2cups greens 1c veggies with lemon and oil
2 cups boiled broccoli
Snack:
almonds
1/2 cup carrots
Day 7
Breakfast:
1 cup of old fashioned oatmeal with cinnamon
1 tbsp of ground flax seed
Snack:
½ cup plain yogurt
½ cup blueberries
Lunch:
2 cups greens
1 cup veggies
1 can tuna with green onions, purple onion, and celery and a cut up dill pickle a couple drops of lemon juice.
1 apple
Snack: 1 apple with 1 tbsp of natural peanut butter
Supper:
2 cups of boiled carrots
1 cup of green salad with 1tsp olive oil and lemon dressing
4oz moose and bean chilli
Snack:
1/2 cup of cut up cucumber
Fun Cardio was going for an off leash run with my dogs, being Dobermans you can imagine me trying to keep up with them was impossible so we were playing fetch to bring them back and run in all directions.
I was a little lost without my email, I wasn't sure if we really had saturday off for exercises or not, so I made sure I got some good cardio in when I was walking my dogs. I like to seperate them for their walks so they can have their own adventures, the walks usually take me about an hour and a half or more.
Breakfast:
1c. Oatmeal with raisons & cinnamon
1Apple
Snack:
1/2c Plain yogurt
1 orange
Lunch:
2 slices of turkey breast cut up in 2c. of greens and 1c. of cut up cucumber
1 apple
Snack:
Apple with 1 tbs natural peanut butter
Supper:
4oz. lean moose steak
2cups greens 1c veggies with lemon and oil
2 cups boiled broccoli
Snack:
almonds
1/2 cup carrots
Day 7
Breakfast:
1 cup of old fashioned oatmeal with cinnamon
1 tbsp of ground flax seed
Snack:
½ cup plain yogurt
½ cup blueberries
Lunch:
2 cups greens
1 cup veggies
1 can tuna with green onions, purple onion, and celery and a cut up dill pickle a couple drops of lemon juice.
1 apple
Snack: 1 apple with 1 tbsp of natural peanut butter
Supper:
2 cups of boiled carrots
1 cup of green salad with 1tsp olive oil and lemon dressing
4oz moose and bean chilli
Snack:
1/2 cup of cut up cucumber
Fun Cardio was going for an off leash run with my dogs, being Dobermans you can imagine me trying to keep up with them was impossible so we were playing fetch to bring them back and run in all directions.
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