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.