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.