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.