Fat Loss Project Day 17

Comments: It's been a challenging week, with temptations all around. Monday and Tuesday were birthday celebrations here at the office -- with chocolate cookie cake on Monday and the world's best yellow cake with chocolate icing on Tuesday -- and baby shower on Wednesday at one of the best Mexican restaurants in downtown Houston. Managed to not to give in -- even took my salad to the Mexican restaurant -- but it was tough.

Nutrition:
Woke up at 5:30
Breakfast at 6:00: 1/2 c. oatmeal "dip" with 1 sliced apple, cinammon and sliced almonds; green tea
Snack at 8:30: 1/2 c. low-fat plain yogurt with 1/2 c strawberries, blackberries and blueberries
Lunch at 12:00: 2 c. romaine lettuce with tomatoes and mushrooms and grilled chicken plus olive oil/lemon juice dressing; 1 pear
Snack at 3:30: apple slices with natural peanut butter
Dinner at 5:00: talapia with green beans plus green salad with tomatoes and onions
Liquids: 3-1 pt. 7.7 fl oz bottles of water; 3 servings of green tea

Workout -- at 9:45 p.m.:
Cardio: Warmup (1 minute fast walking; 4 minutes slow jogging); 2 minutes fast jogging, 2 minutes fast walking -- 4 sets
Strength Training Circuit:
Get-Ups (w/5 lb. wt): 3 sets of 17 reps
Pushups (full): 3 sets of 11 reps
Burpees (w/8 lb wts) With Jump: 3 sets of 12 reps
Walking Lunges (w/8 lb wts): 3 sets of 16 reps
Standing Band Rotations: 3 sets of 12 reps in each direction
Band Pull-Downs: 3 sets of 12 reps

Fat Loss Project Day 16

Comments: As I said in my earlier blog, did Day 15 workout at 5 a.m. Cardio was fine, but took quite a bit to get through the circuits. Curious to see how things compare when I do today's workout when I get home later this evening. Day 16 workout at 6 p.m. was totally opposite -- the cardio was hard, but the circuit exercises were easier (at least easier than at 5:30 a.m.!) Don't think my body likes these two-a-days, so hopefully will be able to do the workouts when I get home from class on Mondays and Wednesdays.

Day 15 Workout -- at 5:00 a.m.:
Cardio: Warmup (2 minutes fast walking; 3 minutes slow jogging); 2 minutes fast jogging, 2 minutes fast walking -- 4 sets
Strength Training Circuit:
Get-Ups (w/5 lb. wt): 3 sets of 15 reps
Pushups (full): 3 sets of 10 reps
Burpees (w/8 lb wts) With Jump: 3 sets of 10 reps
Walking Lunges (w/8 lb wts): 3 sets of 12 reps
Standing Band Rotations: 3 sets of 10 reps in each direction
Band Pull-Downs: 3 sets of 10 reps

Nutrition:
Woke up at 4:45, workout at 5:00
Breakfast at 6:15: Coach's smoothie
Snack at 9:45: Coach's smoothie
Lunch at 1:00: Tuna salad recipe with 1 pear
Snack at 3:30: 2 slices deli turkey low-fat lunch meat
Dinner at 7:30: talapia, green salad with tomatoes and onions
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Day 16 Workout -- at 6:00 a.m.:
Cardio: Warmup (1-1/2 minutes fast walking; 3 minutes slow jogging); 2 minutes fast jogging, 2 minutes fast walking -- 4 sets
Strength Training Circuit:
Get-Ups (w/5 lb. wt): 3 sets of 16 reps
Pushups (full): 3 sets of 11 reps
Burpees (w/8 lb wts) With Jump: 3 sets of 11 reps
Walking Lunges (w/8 lb wts): 3 sets of 14 reps
Standing Band Rotations: 3 sets of 11 reps in each direction
Band Pull-Downs: 3 sets of 11 reps

Fat Loss Project Day 15

Comments: Today was one of those days! It started with breakfast where I burned my omelette and had to start over. (Luckily I had cut up all my veggies for the week, so I didn't have to do that again.) Next, the cup with a lid that I had put the shake in wasn't closed tight enough, so I ended up have a very small snack to eat, but lots of it all over my lunch bag! Huge thunderstorm on the way home from school tonight, which put me home after 10:00. Because of that, I've decided to try to do my workout early in the morning, and do Day 16's when I get home in the evening.

Nutrition:
Work up at 5:30 a.m.
Breakfast at 6:00: Omelette with 1 pear; green tea
Snack at 10:30: Shake
Lunch at 1:00: Salmon burger (switched this up with the Mexican salad because I have to carry my dinner container with me to class all night, and the salmon smells just a little too much for that)
Snack at 3:30: Edamame beans -- not my favorite snack
Dinner at 5:15: Mexican Salad -- pretty good, but could only eat about 1/4 of what I brought.
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Fat Loss Project Day 14

Comments: Bummed a little today because I actually gained .7 pounds this week! I've still lost a total of 6 pounds in 2 weeks. But even though I was ticked that my weight didn't go down, I was thrilled when I did my measurements and found that I had lost 5 inches this week. Combined with last week I have now lost a total of 10-3/4 inches, including 1-3/4" off the waist, 1" off the abs abd 3-1'2" off the hips! I am thrilled!

Nutrition:
Woke up at 7:30 a.m.
Breakfast at 8:00: Coach's smoothie
Snack at 10:30: other half of Coach's smoothie
Lunch at 2:00: Coach's tuna salad + 1 pear
Snack at 5:00: 2 slices turkey deli meat
Dinner at 8:00 (getting ready to eat): grilled chicken breast, green salad with tomatoes and mushrooms plus olive oil/lemon juice dressing

Fun cardio:
My husband was in church meetings all day, so had to figure out something to do on my own. Decided to take advantage of the once-again hot weather and take what was probably my last chance to get in the pool this season -- swam a few laps then attached some resistance to my feet and "jogged" the pool for the rest of the hour. I have to give a speech in a couple of weeks so this gave me the opportunity to work it out in my head as I "jogged." Gorgeous day -- really enjoyed the time!

Fat Loss Project Day 13

Nutrition:
Work up at 7:00
Breakfast at 7:30: 1/2 c. oatmeal "dip" with 1 sliced apple, cinammon and sliced almonds; green tea
Snack at 10:00: 1/2 c. low-fat plain yogurt with 1/2 c strawberries, blackberries and blueberries
Lunch at 1:00: 2 c. romaine lettuce with tomatoes and mushrooms and grilled chicken plus olive oil/lemon juice dressing; 1 apple; green tea
Snack at 5:00: apple slices with natural peanut butter
Dinner at 7:30: grilled chicken with green beans plus green salad with tomatoes and onions
Liquids: 3-1 pt. 7.7 fl oz bottles of water; 3 servings of green tea

Fat Loss Project Day 12

Comments: Had the day off today so took things a little easy. After my workout, I took Kim's advice and went and had a massage. It was wonderful and definitely what my old achy muscles needed! I was curious to see if the workout was any easier doing it without having worked all day. Apparently it doesn't matter what time I do it, it's still going to be tough. Oh, well!

Nutrition:
Woke up at 7:30 a.m.
Breakfast at 8:00: Coach's smoothie
Snack at 11:o0: rest of smoothie
Lunch at 1:30: Coach's tuna salad + 1 apple
Snack at 5:15: 2 slices turkey deli meat
Dinner at 7:30: grilled chicken breast, green beans, green salad with tomatos and onions with olive oil and lemon juice dressing
Liquids: 4-1 pt. 7.7 fl oz bottles of water; 4 servings of green tea

Workout at noon:
Cardio: Warmup (1-1/2 minutes fast walking; 3-1/2 minutes slow jogging); 2 minutes fast jogging, 2 minutes 15 seconds fast walking -- 3 sets
Strength Training Circuit:
Shoulder squats (w/8 lb wts): 3 sets of 14 reps
Step ups (w/8 lb wts): 3 sets of 14 reps
Push ups: bench -- 2 sets of 14 reps; full -- 1 set of 14 reps
Dumbbell Burpees (w/8 lb wts): 3 sets of 14 reps
Bench dips (w/feet on chair): 3 sets of 14 reps
Get ups (w/5 lb wt): 3 sets of 14 reps

Fat Loss Project Day 11

Nutrition:
Woke up at 5:30 a.m.
Breakfast at 6:00 -- 1/2 c. oatmeal “dip” with 1 sliced apple, cinnamon and sliced almonds; green tea
Snack at 9:00: 1/2 c. low fat plain yogurt with strawberries, blackberries and blueberries; green tea
Lunch at 12:00: 2 c. romaine lettuce with 1/2 c. tomatoes and mushrooms, grilled chicken and olive oil/lemon juice salad dressing; 1 apple
Snack at 3:45: apple slices and natural peanut butter
Dinner at 6:30: talapia with green beans, green salad with tomatoes and onions; green tea
Liquids: 3-1 pt. 7.7 fl oz bottles of water; 3 servings of green tea

Workout at 5:30 p.m.:
Cardio: Warmup (2 minutes fast walking, 3 minutes slow jogging); 2 minutes fast jogging + 2 minutes 15 seconds of fast walking -- 3 sets
Strength Training Circuit
Shoulder Squats (w/8 lb. wts): 3 sets of 13 reps
Step-ups (w/8 lb. wts): 3 sets of 13 reps
Push-ups: bench - 2 sets of 13 reps; full - 1 set of 13 reps
Dumbbell Burpees (w/8 lb wts): 3 sets of 13 reps
Bench dips (with feet on chair): 3 sets of 13 reps
Get-ups (w/5 lb wt): 3 sets of 13 reps

Fat Loss Project Day 10

Comments: Busy afternoon at work plus class at night had me skipping dinner -- not something I would recommend (and something I won't do again if I can help it), especially since I still had to do my workout when I got home. Made it through the workout, but it was tough because the energy just wasn't there. The other thing I noticed was that because I skipped the meal, I had cravings -- would have given anything for a cold beer and pizza! -- but managed to tough it out.

Nutrition:
Woke up at 5:30 a.m.
Breakfast at 6:00: Coach’s Smoothie recipe
Snack at 9:15: Coach’s Smoothie recipe
Lunch at 12:00: Coach’s tuna salad recipe; 1 pear
Snack at 4:30: 1 celery stick with 4 slices low-fat deli turkey
Liquids: 4-1 pt. 7.7 fl. oz bottles of water; 2 servings of green tea

Workout at 9:45 p.m.:
Cardio: Warm-up (2-1/2 minutes fast walk, 2-1/2 minute slow jog); 2 minutes fast jog; 2-1/2 minutes fast walk -- 3 sets
Strength Training Circuit:
Shoulder Squats (w/8 lb wts): 3 sets of 12 reps
Step-ups (w/8 lb wts): 3 sets of 12 reps
Push-ups: bench -- 2 sets of 12 reps; full -- 1 sets of 12 reps
Dumbbell Burpees (w/8 lb. wts): 3 sets of 12 reps
Bench dips (w/feet up): 3 sets of 12 reps
Get-ups (w/5 lb wts): 3 sets of 12 reps

Fat Loss Project Day 9

Nutrition:
Woke up at 5:30
Breakfast at 6:00 -- 1/2 c. oatmeal “dip” with 1 sliced apple, cinnamon and sliced almonds; green tea
Snack at 9:00: 1/2 c. low fat plain yogurt with strawberries, blackberries and blueberries
Lunch at 1:00: 2 c. romaine lettuce with 1/2 c. tomatoes and mushrooms, grilled chicken and olive oil/lemon juice salad dressing; 1 pear
Snack at 3:30: apple slices and natural peanut butter
Dinner at 7:00: grilled chicken, 1 c. green beans with onions and peppers; 1 c. romaine lettuce with 1 c. tomatoes and mushrooms and olive oil/lemon juice dressing
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Workout at 5:45:
Cardio: Warm-up (3 minutes fast walk, 2 minute slow jog); 2 minutes fast jog; 2-1/2 minutes fast walk -- 3 sets
Strength Training Circuit:
Shoulder Squats (w/8 lb wts): 3 sets of 11 reps
Step-ups (w/8 lb wts): 3 sets of 11 reps
Push-ups (bench): 2 sets of 11 reps; Push-ups (full): 1 set of 11 reps
Dumbbell Burpees (w/8 lb. wts): 3 sets of 11 reps
Bench dips (w/feet on chair): 3 sets of 11 reps
Get-ups (w/2 lb wts): 3 sets of 11 reps

Comments:
Quads not hurting at all today. Adding the weights to the step-ups really intensifies this exercise -- I didn't reallize how much I was using my arms to propel me up. The Burpees almost seem easier with the weights -- thank goodness! Still very intense, but I'm not totally dying by the end of each set. Get-ups getting easier, slowly but surely!

Fat Loss Project Day 8

Nutrition:
Woke up at 5:30
Breakfast at 6:00: Coach’s Smoothie recipe – yum!
Snack at 9:15: Coach’s Smoothie recipe
Lunch at 12:30: Coach’s tuna salad recipe; 1 pear
Snack at 4:30: 1 celery stick with 4 slices low-fat deli turkey
Dinner at 7:15: grilled chicken with 2 c. romaine lettuce with 1 tomato and mushrooms + olive oil/lemon juice dressing
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea.

Workout at 5:45:
Cardio: Warm-up (4 minutes fast walk, 1 minute slow jog); 2 minutes fast jog; 2-1/2 minutes fast walk -- 3 sets
Strength Training Circuit:
Shoulder Squats (w/8 lb wts): 3 sets of 10 reps
Step-ups (w/8 lb wts): 3 sets of 10 reps
Push-ups (bench): 3 sets of 10 reps
Dumbbell Burpees (w/8 lb. wts): 3 sets of 10 reps
Bench dips (w/feet up): 3 sets of 10 reps
Get-ups (w/2 lb wts): 3 sets of 10 reps

Comments:
Loved the new meal selections -- especially the smoothie! Regarding the work out, I had felt myself trying to stiffen up last week, but never got sore. Today, doing the exercises with the weights, my quads were (and still are) in pain. Nothing else is hurting, just the quads. Felt a little more energy today.

Fat Loss Project Day 7

Nutrition:
Up at 7:00
Breakfast at 7:30: 1/2 c. oatmeal "dip" with 1 sliced apple and sliced almonds; green tea -- can't wait to try a new breakfast tomorrow!
Snack at 10:00: 1/2 c. low-fat plain yogurt with 1/2 c. strawberries, blueberries and blackberries; green tea
Lunch at 2:00: 2 c. romain lettuce with 1/2 c. tomatoes and mushrooms with grilled chicken and apple cider vinegar dressing; 1 pear
(I actually forgot the snack today.)
Dinner at 7:30: grilled chicken, green beans with onions and peppers, green salad with tomatoes and mushrooms with apple cide venegar dressing.
Liquids: 3-1 pt. 7.7 fl oz bottles of water (so far) plus 3 servings of green tea

Workout:
Walked for 1 hour with my husband to see the progress on the hike/bike trail they're building near our house. There's a lot of work to do so it probably won't be ready until at least spring of next year, but it will be great when it's finished.

Comments:
Stepped on the scale this morning and had lost 6 pounds! Wow!
Thanks again for getting the grocery list out yesterday. I was able to grocery shop yesterday and put together several of my meals today. Hopefully that will make things go a little smoother this week.

Fat Loss Project Day 6

Nutrition:
Slept in a little and woke up at 8:30.
Breakfast at 9:00 -- 1/2 c. oatmeal "dip" with 1 sliced apple and sliced almonds ; green tea
Snack at 12:00 -- 1/2 c. low-fat plain yogurt plus 1/2 c. strawberries, blueberries, blackberries
Lunch at 5:00 -- went to a memorial service that began at 2:00 (had to leave the house at 1:00) and ate as soon as I got home. Proud that I passed on yummy-looking M&M cookies and punch -- 2 c. romaine lettuce with 1/2 c. tomatoes and mushrooms with grilled chicken and apple cider vinegar dressing; 1 apple.
Snack/dinner: Since it was so late, I just used my snack as dinner -- 1 sliced apple and natural peanut butter
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 2 servings of green tea

Comments:
Thanks so much for getting the food list early. I was able to do my grocery shopping on Saturday. Food prep comes on Sunday.

Fat Loss Project Day 5

Nutrition:
Woke up at 5:30
Breakfast at 6:00 -- 1/2 c. oatmeal “dip” with 1 sliced apple, cinnamon and sliced almonds; green tea
Snack at 9:00: 1/2 c. low fat plain yogurt with strawberries, blackberries and blueberries
Lunch at 12:00: 2 c. romaine lettuce with 1/2 c. tomatoes and mushrooms, grilled chicken and olive oil/lemon juice salad dressing; 1 apple
Snack at 3:30: apple slices and natural peanut butter
Dinner at 7:00: grilled chicken, 1 c. green beans; 1 c. romaine lettuce with 1 c. tomatoes and mushrooms and olive oil/lemon juice dressing

Workout -- at 5:30 p.m.:
Cardio: fast walk (3 minutes), slow jog (2 minutes); 2 minutes fast jogging; 2 minutes 45 seconds fast walking; 2 minutes fast jogging; 4 minutes fast walking
Strength Training Circuits:
Prisoner Squats: 3 sets of 14 reps
Bench Step-ups: 3 sets of 14 reps
Push-ups (bench): 3 sets of 14 reps
Burpees (with jump): 3 sets of 14 reps (last time to do this week!!!)
Bench dips (straight leg): 3 sets of 14 reps
Get-ups: 3 sets of 14 reps

Comments:
Not sure why, but I was exhausted all day today. Everything was an effort, especially the workout. Proud to have made it through the week, though. I feel like I'm making progress. Clothes are starting to feel a little looser which is great. I know the meals will be close to the same next week, but I'm hoping for a little more variety -- and maybe some different options. Going to try to plan for this next week better by using Sunday to prepare as much food as possible and chop veggies and fruit so that putting meals together goes faster than it did this past week.

Fat Loss Project Day 4

Nutrition:
Woke up at 5:30
Breakfast at 6:00 -- 1/2 c. oatmeal “dip” with 1 sliced apple, cinnamon and sliced almonds; green tea
Snack at 9:00: 1/2 c. low fat plain yogurt with strawberries, blackberries and blueberries
Lunch at 12:00: 2 c. romaine lettuce with 1/2 c. tomatoes and mushrooms, grilled chicken and olive oil/lemon juice salad dressing; 1 apple
Snack at 3:00: apple slices and natural peanut butter
Dinner at 7:00: 1 c. romaine lettuce with 1/2 c. tomatoes and mushrooms and olive oil/lemon juice salad dressing; 1/2 c. steamed green beans; turkey breast; green tea Liquids: 4-1 pt., 7.7 fl. oz. bottles of water plus 2 servings of green tea

Workout -- 5:30 p.m.:
Cardio: 1 minute fast walking; 4 minutes slow jogging; 2 minutes fast jogging; 2 minutes 45 seconds fast walking; 2 minutes fast jogging; 5 minutes fast walking
Strength Training Circuits:
Prisoner Squats: 3 sets of 13 reps
Bench Step-ups: 3 sets of 13 reps
Pushups (bench): 3 sets of 13 reps
Burpees (with jump): 3 sets of 13 reps
Bench dips (straight leg): 3 sets of 13 reps
Get ups: 3 sets of 13 reps.

Fat Loss Project Day 3

Nutrition:
Woke up at 5:30
Breakfast at 6:00 -- 1/4 c. oatmeal "dip" with 1 sliced apple, cinnamon and sliced almonds; green tea
Snack at 9:00: 1/2 c. low fat plain yogurt with strawberries, blackberries and blueberries; green tea
Lunch at 11:30: 2 c. romaine lettuce with 1/2 c. tomatoes and mushrooms, grilled chicken and olive oil/lemon juice salad dressing; 1 pear
Snack at 2:30: apple slices and natural peanut butter -- I love this!
Dinner at 4:30: grilled chicken with 1/2 c. steamed green beans; 1 c. romaine lettuce with 1/2 c. tomatoes and mushrooms with olive oil/lemon juice dressing
Liquids: 4-1 pt. 7.7 fl oz bottles of water; 2 servings of green tea (see above)

Workout -- 9:45 p.m.:
Cardio: 3 minutes fast walking; 2 minutes slow jogging; 2 minutes fast jogging; 2 minutes 45 seconds fast walking; 2 minutes fast jogging; 4 minutes fast walking
Strength Training Circuits:
Prisoner Squats: 3 sets of 12 reps
Bench Step-ups: 3 sets of 12 reps
Pushups (bench): 3 sets of 12 reps
Burpees (with jump): 3 sets of 12 reps (these are just cruel)
Bench dips: 3 sets of 12 reps
Get ups: 3 sets of 12 reps

Fat Loss Project Day 2

Nutrition:
Woke up at 6:00 (a little late for me)
Breakfast at 6:30 -- 1/4 c. oatmeal with 1 sliced apple, cinnamon and sliced almonds [this is the hardest meal for me -- I hate oatmeal, but am trying to get as much down as possible -- this morning I used it as a dip for my apple slices!)
Green Tea
Snack at 9:30: 1/2 c. low fat plain yogurt with strawberries, blackberries and blueberries (yum!)
Lunch at 1:00 (11:30 meeting, so had to eat afterward): 2 c. romaine lettuce with 1/2 c. tomatoes and mushrooms, grilled chicken and olive oil/lemon juice salad dressing; 1 pear
Snack at 4:00: apple slices and natural peanut butter (yum!)
Dinner at 7:00: 1 c. romaine lettuce with 1/2 c. tomatoes and mushrooms and olive oil/lemon juice salad dressing; 1/2 c. steamed green beans; turkey breast; green tea
Liquids: 4-1 pt., 7.7 fl. oz. bottles of water plus 2 servings of green tea

Workout -- 5:30 p.m.:
Cardio: 1 minute fast walking; 4 minutes slow jogging; 2 minutes fast jogging; 3 minutes fast walking; 2 minutes fast jogging; 5 minutes fast walking
Strength Training Circuits:
Prisoner Squats: 3 sets of 11 reps
Bench Step-ups: 3 sets of 11 reps
Pushups (bench): 3 sets of 11 reps (doing the full pushup yesterday -- which is a stretch for me -- totally wiped me out for the rest of the exercises, so I stuck to bench pushups today)
Burpees (with jump): 3 sets of 11 reps (these are just cruel)
Bench dips: 3 sets of 11 reps (you know it's a tough workout when bench dips are the "rest" exercise)
Get ups (or as I like to call them, the "I've fallen and I can't get up" torture: 3 sets of 11 reps.

Fat Loss Project Day 1

Workout:
Cardio:
Warmup: 5 minues fast walking/jogging
2 minutes running; 3 minutes fast walking; 2 minutes fast jogging; 3 minutes fast walking
Strength training circuit:
Prisoner squats (3 sets, 10 reps)
Bench step-ups (3 sets, 10 reps)
Pushups: full (1 set, 10 reps); bench (2 sets, 10 reps)
Burpees (with jump) (3 sets, 10 reps)
Bench Dips (straight leg) (3 sets, 10 reps)
Get-Ups (3 sets, 10 reps)
(rested 120 seconds between sets)

Meals:
Breakfast (8:30 a.m.): 1/2 c. Oatmeal with 1 chopped apple, 1 tbsp unsalted sliced almonds, cinnamon and stevia
green tea
Morning Snack (11:30 a.m.): 1/2 c. low fat plain yogurt + 1/2 c. strawberries, blueberries, and blackberries; 1 pt. 7.7 fl. oz. water
Lunch (1:30 p.m.): 2 c. romaine salad with 1 c. tomatoes and mushrooms + grilled chicken and olive oil/lemon juice dressing; 1 pear; 1 pt. 7.7 fl. oz. water
Dinner (4:30 p.m.): 1/2 chicken breast; 1/2 c. steamed green beans; 1/2 c. green salad with 1/2 c. tomatoes and mushrooms + olive oil/lemon juice dressing; green tea
1 pt. 7.7 fl. oz water
Snack (9:30 p.m.): sliced apple + 1 tbsp. natural peanut butter