Robin's Fat Loss Journey

Fat Loss Project, Days 41 and 42

2009-10-26T06:38:00.000-07:00

Day 41 Nutrition:
Work up at 8:30
Breakfast at 9:00: 2 scrambled eggs; a few bites of cooked old fashioned oats
Snack at 12:00: 1 cup of fresh strawberries; 2 oz of dry unsalted almonds
Lunch at 2:30: 3 cups of salad greens; 1 whole tomato; 1 sliced carrot; 4 oz portion of grilled chicken; 1 tbsp of olive oil/lemon juice dressing
Snack at 5:00: 1 apple + 1 tbsp natural peanut butter
Dinner at 7:30: 3 cups of salad greens; 1 whole tomato; 1 sliced carrot; 4 oz portion of grilled chicken; 1 tbsp of olive oil/lemon juice dressing
Liquids: 4-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Day 42 Nutrition:
Woke up at 7:30 a.m.
Breakfast at 8:00: 1 cup of frozen strawberries; 1/2 cup plain yogurt; 1 scoop vanilla protein powder with 1/2 cup almond milk
Snack at 10:30: Ants on a log
Lunch at 2:00: veggies with hummus and 1 apple
Snack at 5:00: lettuce roll-up with turkey deli meat
Dinner at 7:30: 4 oz. grilled halibut with spinach on mixed greens;
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Day 42 Fun Cardio: 1-hour walk through neighborhood with husband

Fat Loss Project Day 40

2009-10-23T06:48:00.000-07:00

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

Workout at 5:45 p.m.:
Cardio: Warmup (2 minutes walking; 3 minutes slow jogging); 3 minutes fast jogging, 2 minutes fast walking x 5
Strength Training Circuit:
Clean and jerk (w/15 lb wts): 3 sets of 14 reps
Get-ups (w/5 lb wt): 3 sets of 11 reps (each arm)
Burpees/pushup/press (w/10 lb wts): 3 sets of 14 reps
Alternating lunges & Torso Rotation (w/10 lb wt): 3 sets of 11 reps each direction
Ball Pass: 3 sets of 14 reps
3 point Toe tappers: 3 sets of 14 reps, each leg
Chin-up & crunch: 3 sets of 10 reps

Fat Loss Project Day 39

2009-10-23T06:42:00.000-07:00

Nutrition:
Woke up at 5:30
Breakfast at 6:00: omelet (with 1 egg and 1 egg white) + 1/2 apple
Snack at 9:00: quick shake
Lunch at 11:30: Mexican salad with grilled chicken
Snack at 3:00: kidney beans
Dinner at 7:30: Salmon burger with mixed greens, tomato and cucumber
Liquids: 3-1 pt. 7.7 oz bottles of water; 2 servings of green tea

Workout at 5:45 p.m.:
Cardio: Warmup (2 minutes fast walking; 3 minutes slow jogging); 3 minutes fast jogging, 2 minutes fast walking x 5
Strength Training Circuit:
Clean and Jerk (w/15 lb wts): 3 sets of 13 reps
Get-Up (w/5 lb wt): 3 sets of 10 reps each arm
Burpees, Pushup, Press (w/10 lb wt): 3 sets of 13 reps
Alternating Lunge & Torso Rotation (w/10 lb wt): 3 sets of 10 reps each direction
Ball Pass: 3 sets of 13 reps 3 Point
Toe Tappers: 3 sets of 13 reps each leg
Chin-Up & Crunch: 3 sets of 10 reps

Fat Loss Project Day 38

2009-10-22T07:08:00.000-07:00

Nutrition:
Woke up at 5:30
Breakfast at 6:00: Coach's smoothie
Snack at 9:00: Coach's smoothie
Lunch at 12:00 p.m.: tuna salad + 1 apple
Snack at 2:30: 2 slices deli turkey low-fat lunch meat
Dinner at 5:00: grilled talapia, 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 (2 minutes fast walking; 3 minutes slow jogging); 3 minutes fast jogging, 2 minutes fast walking x 5
Strength Training Circuit:
Clean and Jerk (w/15 lb wts): 3 sets of 12 reps
Get-Up (w/5 lb wt): 3 sets of 9 reps each arm
Burpees, Pushup, Press (w/10 lb wt): 3 sets of 12 reps
Alternating Lunge & Torso Rotation (w/10 lb wt): 3 sets of 9 reps each direction
Ball Pass: 3 sets of 12 reps
3 Point Toe Tappers: 3 sets of 12 reps each leg
Chin-Up & Crunch: 3 sets of 10 reps

Fat Loss Project Day 37

2009-10-21T06:34:00.000-07:00

Nutrition:
Woke up at 5:30 a.m.
Breakfast at 6:00: oatmeal “dip” with apple slices and sliced almonds
Snack at 9:00: Quick shake
Lunch at 11:30: Spinach salad
Snack at 2:30: celery sticks
Dinner at 7:30: Stir-fry with grilled fish
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings green tea

Workout at 5:45 p.m.:
Cardio: Warmup (2 minutes fast walking; 3 minutes slow jogging); 3 minutes fast jogging, 2 minutes fast walking x 5
Strength Training Circuit:
Clean and Jerk (w/15 lb wts): 3 sets of 11 reps
Get-Up (w/5 lb wt): 3 sets of 8 reps each arm
Burpees, Pushup, Press (w/10 lb wt): 3 sets of 11 reps
Alternating Lunge & Torso Rotation (w/10 lb wt): 3 sets of 8 reps each direction
Ball Pass: 3 sets of 11 reps
3 Point Toe Tappers: 3 sets of 11 reps each leg
Chin-Up & Crunch: 3 sets of 9 reps

Fat Loss Project Day 36

2009-10-19T09:25:00.000-07:00

Nutrition:
Woke up at 5:30 a.m.
Breakfast at 6:00: 1 cup of frozen strawberries; 1/2 cup plain yogurt; 1 scoop vanilla protein powder with 1/2 cup almond milk
Snack at 9:00: Ants on a log
Lunch at 12:00: veggies with hummus and 1 apple
Snack at 3:00: lettuce roll-up with turkey deli meat
Dinner at 5:15: 4 oz. grilled halibut with spinach on mixed greens;
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Workout at 9:45 p.m.:
Cardio: Warmup (2 minutes fast walking; 3 minutes slow jogging); 3 minutes fast jogging, 2 minutes fast walking x 5
Strength Training Circuit:
Clean and Jerk (w/15 lb wts): 3 sets of 10 reps
Get-Up (quickly) (w/5 lb wt): 3 sets of 7 reps each arm
Burpees, Pushup, Press (w/10 lb wt): 3 sets of 10 reps
Alternating Lunge & Torso Rotation (w/ 10 lb wt): 3 sets of 7 reps each direction
Ball Pass: 3 sets of 10 reps
3 Point Toe Tappers: 3 sets of 10 reps each leg
Chin-Up & Crunch: 3 sets of 8 reps

Fat Loss Project Days 34 and 35

2009-10-17T15:52:00.000-07:00

Nutrition Day 34:
Woke up at 8:00 a.m.
Breakfast at 8:30: a few bites of Coach's hot cereal
Snack at 11:30: Quick shake
Lunch at 3:00: Spinach salad
Snack at 5:30: celery sticks
Dinner at 7:30: Stir-fry with grilled chicken breast
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings green tea

Day 34 Workout at 9:30 a.m.: (since I had to skip Wednesday night, had to add this one in on my rest day)
Cardio: Warmup (2 minutes fast walking; 3 minutes slow jogging); 2 minutes 45 seconds fast jogging, 2 minutes fast walking x 5
Strength Training Circuit:
Jackknifes/pushups: 3 sets of 14 reps
Chin-downs: 3 sets of 14 reps
Alternating lunges/curl/press (w/10 lb wts): 3 sets of 20 reps
Toe tappers: 3 sets of 14 reps
Squat/curl/press: 3 sets of 14 reps
Front Dual Dumbbell Raise: 3 sts of 14 reps

Day 35 Nutrition:
Woke up at 8:00
Breakfast at 8:30: Coach's smoothie
Snack at 10:30: Coach's smoothie
Lunch at 2:00 p.m.: tuna salad + 1 apple
Snack at 5:00: 2 slices deli turkey low-fat lunch meat
Dinner at 7:30: grilled chicken, green salad with tomatoes and onions
Liquids: 4-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Day 35 fun cardio: 1-hour walk through neighborhood with husband

Fat Loss Project Day 33

2009-10-16T11:38:00.001-07:00

Nutrition:
Woke up at 6:00
Breakfast at 6:30: 2 scrambled eggs; a few bites of cooked old fashioned oats
Snack at 9:30: 1 cup of fresh strawberries; 2 oz of dry unsalted almonds
Lunch at 12:00: 3 cups of salad greens; 1 whole tomato; 1 sliced carrot; 4 oz portion of grilled chicken; 1 tbsp of olive oil/lemon juice dressing
Snack at 3:00: 1 apple + 1 tbsp natural peanut butter
Dinner at 7:30: 3 cups of salad greens; 1 tomato; 1 slicedcarrot; 4 oz grilled chicken; olive oil/lemon juice dressing
Liquids: 3-1 pt. 7.7 oz bottles of water; 3 servings of green tea

Workout at 5:45 p.m.:
Cardio: Warmup (2 minutes fast walking; 3 minutes slow jogging); 2 minutes 45 seconds fast joggins, 2 minutes fast walking x 5
Strength Training Circuit:
Jackknifes/pushups: 3 sets of 13 reps
Chin-downs: 3 sets of 13 reps
Alternating lunges/curl/press (with 10 lb wts): 3 sets of 18
Toe tappers: 3 sets of 18 on each leg
Squat/Curl/Press (with 10 lb wts): 3 sets of 13
Front Dual Dumbbell Raise: 3 sets of 13

Fat Loss Project Day 32

2009-10-16T07:01:00.000-07:00

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

Workout at 5:45 p.m.:
Cardio: Warmup (2 minutes fast walking; 3 minutes slow jogging); 2 minutes 45 seconds fast jogging and 2 minutes fast walking -- x 5
Strength Training Circuit:
Jackknifes and pushups: 3 sets of 12
Chin-downs: 3 sets of 12
Alternating lunges with curl and press (w/10 lb wts): 3 sets of 16
Toe tappers: 3 sets of 16
Squat, Curl, Press (w/10 lb wts): 3 sets of 12
Front Dual Dumbbell Raise (w/10 lb wts): 3 sets of 12

Fat Loss Project Day 31

2009-10-14T11:51:00.000-07:00

Comments: This is my cheat day. I bought tickets over 6 months ago to see U2 and will be enjoying the concert (and several bad food/drink items) with my husband tonight. I won't be working out today either, but will be double up on Friday. I'm curious to see what one night of being bad will do to my progress. I've been cutting back a little on my portions the last couple of days and will do that tomorrow, too. Hopefully I won't have to make up too much ground.

Nutrition:
Woke up at 5:30
Breakfast at 6:00: omelet (with 1 egg and 1 egg white) + 1/2 apple
Snack at 9:00: quick shake
Lunch at 11:30: Mexican salad with grilled chicken
Snack at 3:00: kidney beans
Dinner (cheat meal): fish and chips (1 piece cod, about 20 french fries and ketchup; 2 pints Harps (in honor of U2)

Fat Loss Project Day 30

2009-10-13T08:47:00.000-07:00

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

Workout at 5:45 p.m.:
Cardio: Warmup (2 minutes fast walking; 3 minutes slow jogging); 2-1/2 minutes fast jogging and 2 minutes fast walking -- x 5
Strength Training Circuit:
Jackknifes and pushups: 3 sets of 11
Chin-downs: 3 sets of 11
Alternating lunges with curl and press (w/10 lb wts): 3 sets of 14
Toe tappers: 3 sets of 14
Squat, Curl, Press (w/10 lb wts): 3 sets of 11
Front Dual Dumbbell Raise: 3 sets of 11

Fat Loss Project Day 29

2009-10-12T06:07:00.000-07:00

Nutrition:
Woke up at 5:30 a.m.
Breakfast at 6:00: a few bites of Coach's hot cereal (I don't like this any better than the oatmeal. At least with the oatmeal I could dip the apple slices in it. I was only able to get a few bites down. It's going to be a long time until morning snack)
Snack at 9:00: Quick shake
Lunch at 12:45: Spinach salad
Snack at 3:00: celery sticks
Dinner at 5:15: Stir-fry with grilled chicken
Snack at 9:30: strawberries

Workout at 9:45:
Cardio: Warmup (2 minutes fast walking; 3 minutes slow jogging); 2-1/2 minutes fast jogging and 2 minutes fast walking -- x 5
Strength Training Circuit:
Jackknifes and pushups: 3 sets of 10
Chin-downs: 3 sets of 10
Alternating lunges with curl and press (w/10 lb wts): 3 sets of 12
Toe tappers: 3 sets of 10 (another Funniest Home Video candidate!)
Squat, Curl, Press (w/10 lb wts): 3 sets of 10
Front Dual Dumbbell Raise: 3 sets of 10

Fat Loss Project Days 27 and 28

2009-10-12T06:02:00.000-07:00

Nutrition Day 27:
Woke up at 8:30
Breakfast at 9:00: Coach's smoothie
Snack at 11:30: Coach's smoothie
Lunch at 2:30: Tuna salad recipe with 1 pear
Snack at 4:30: 2 slices deli turkey low-fat lunch meat
Dinner at 7:30: grilled chicken, green salad with tomatoes and onions
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Nutrition Day 28:
Woke up at 7:30 a.m.
Breakfast at 8:00: Omelet (used 2 eggs -- 1 whole egg + 1 egg white) with 1 pear
Snack at 10:00: Shake
Lunch at 2:00: Mexican salad
Snack at 4:30: kidney beans
Dinner at 7:30: Salmon burger
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Workout at 5:15 p.m.:
Went for 1-hour walk around the neighborhood with my husband

Fat Loss Project Day 26

2009-10-09T06:16:00.000-07:00

Nutrition:
Woke up at 6:00 a.m.
Breakfast at 6:15: 2 scrambled eggs; a few bites of cooked old fashioned oats
Snack at 9:15: 1 cup of fresh strawberries; 2 oz of dry unsalted almonds
Lunch at 11:45: 3 cups of salad greens; 1 whole tomato; 1 sliced carrot; 4 oz portion of grilled chicken; 1 tbsp of olive oil/lemon juice dressing
Snack at 3:00: 1 apple + 1 tbsp natural peanut butter
Dinner at 7:00: 3 cups of salad greens; 1 whole tomato; 1 sliced carrot; grilled chicke; 1 tbsp 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: Warmup (1 minute fast walking; 4 minutes slow jogging); 2-1/2 minutes fast jogging and 2 minutes fast walking -- x 4
Strength Training Circuit:
Jackknifes: 3 sets of 14
Chin-downs: 3 sets of 10
Alternating lunges with curl (w/10 lb wts): 3 sets of 14
Pushup superset with dumbbell press (w/10 lb wts): 3 sets of 14
Squat, Curl, Press (w/10 lb wts): 3 sets of 14
Band rotations on stability ball: 3 sets of 14 in each direction

Fat Loss Project Day 25

2009-10-08T11:48:00.000-07:00

Nutrition:
Woke up at 5:45 a.m.
Breakfast at 6:15: oatmeal "dip" with apple slices, cinamon and sliced almonds; green tea
Snack at 9:15: 1/2 c. low-fat plain yogurt with 1/2 c. strawberries, blackberries and blueberries
Lunch at 11:45: 2 c. romaine lettuce with grilled chicken, tomatoes and mushrooms and lemon juice/olive oil dressing; 1 pear
Snack at 3:00: apple slices with natural peanut butter
Dinner at 7:30: grilled chicken with green beans and green salad with tomatoes and mushrooms; green tea
Liquids: 4-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Workout at 5:45 p.m.:
Cardio: Warmup (2 minutes fast walking, 3 minutes slow jogging); 2 minutes 30 seconds fast jogging, 2 fast walking times 4
Strength Training Circuit:
Jackknife: 3 sets of 13 reps
Chin-downs: 3 sets of 10 reps (still very hard to do)
Alternating Lunges with Curl (w/10 lb. wts): 3 sets of 18 reps
Pushups superset with dumbbell bench press on ball (w/10 lb. wts.): 3 sets of 13 reps
Squat, Curl, Press (w/10 lb. wts): 3 sets of 13 reps
Band Rotations on Stability Ball: 3 sets of 13 reps in each direction

Fat Loss Project Day 24

2009-10-07T09:31:00.000-07:00

Nutrition:
Woke up at 5:30 a.m.
Breakfast at 6:00: Omelet (used 2 eggs -- 1 whole egg + 1 egg white) with 1 pear
Snack at 9:00: Shake
Lunch at 11:30: Mexican salad
Snack at 2:30: kidney beans
Dinner at 5:00: Salmon burger

Workout at 9:30 p.m.:
Cardio: Warmup (1 minute fast walking, 4 minutes slow jogging); 2 minutes 30 seconds fast jogging, 2 fast walking times 4
Strength Training Circuit:
Jackknife: 3 sets of 12 reps
Chin-downs: 3 sets of 10 reps (these were much harder than I thought they would be)
Alternating Lunges with Curl (w/10 lb. wts): 3 sets of 16 reps
Pushups superset with dumbbell bench press on ball (w/10 lb. wts.): 3 sets of 12 reps
Squat, Curl, Press (w/10 lb. wts): 3 sets of 12 reps
Band Rotations on Stability Ball: 3 sets of 12 reps in each direction

Fat Loss Project Day 23

2009-10-07T06:45:00.000-07:00

Nutrition:
Woke up at 5:45
Breakfast at 6:15: Coach's smoothie
Snack at 9:15: Coach's smoothie
Lunch at 12:00: Tuna salad recipe with 1 pear
Snack at 3:00: 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

Workout at 5:45 p.m.:
Cardio: Warmup (1-1/2 minutes fast walking, 3-1/2 minutes slow jogging); 2 minutes medium jogging, 2 fast walking times 4
Strength Training Circuit:
Jackknife: 3 sets of 11 reps
Single Arm Band Pull Downs: 3 sets of 11 reps on each arm
Alternating Lunges with Curl (w/10 lb. wts): 3 sets of 14 reps
Pushups superset with dumbbell bench press on ball (w/10 lb. wts.): 3 sets of 11 reps
Squat, Curl, Press (w/10 lb. wts): 3 sets of 11 reps
Band Rotations on Stability Ball: 3 sets of 11 reps in each direction

Fat Loss Program Day 22

2009-10-05T08:08:00.000-07:00

Nutrition:
Work up at 5:30
Breakfast at 6:00: 2 scrambled eggs; a few bites of cooked old fashioned oats
Snack at 10:00: 1 cup of fresh strawberries; 2 oz of dry unsalted almonds
Lunch at 12:30: 3 cups of salad greens; 1 whole tomato; 1 sliced carrot; 4 oz portion of grilled chicken; 1 tbsp of olive oil/lemon juice dressing
Snack at 3:00: 1 apple + 1 tbsp natural peanut butter
Dinner at 5:30: 3 cups of salad greens; 1 whole tomato; 1 sliced carrot; 4 oz portion of grilled chicken; 1 tbsp of olive oil/lemon juice dressing
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Workout at 9:30 p.m.:
Cardio: Warmup (1 minute fast walking, 4 minutes slow jogging); 2 minutes fast jogging, 2 fast walking times 4
Strength Training Circuit:
Jackknife: 3 sets of 10 reps
Single Arm Band Pull Downs: 3 sets of 10 reps
Alternating Lunges with Curl (w/8 lb. wts): 3 sets of 12 reps
Pushups superset with dumbbell bench press on ball (w/8 lb. wts.): 3 sets of 10 reps
Squat, Curl, Press (w/8 lb. wts): 3 sets of 10 reps
Band Rotations on Stability Ball: 3 sets of 10 reps in each direction

Fat Loss Project Day 21

2009-10-04T15:06:00.000-07:00

Nutrition:
Woke up at 7:30 a.m.
Breakfast at 8:00: Omelet with 1 pear
Snack at 10:30: Shake
Lunch at 1:30: Mexican salad
Snack at 4:00: kidney beans
Dinner at 7:30: Salmon burger

Workout at 6:00:
Raining, so couldn't do much, plus had a ton of studying to do so didn't have time to go anywhere -- walked in the neighborhood in the rain for an hour.

Fat Loss Project Day 20

2009-10-04T15:00:00.000-07:00

Rest day! Yea!

Nutrition:
Woke up at 8:o0 a.m.
Breakfast at 8:30: oatmeal "dip" with apple slices, cinamon and sliced almonds; green tea
Snack at 11:00: 1/2 c. low-fat plain yogurt with 1/2 c. strawberries, blackberries and blueberries
Lunch at 2:00: 2 c. romaine lettuce with grilled chicken, tomatoes and mushrooms and lemon juice/olive oil dressing; 1 pear
Snack at 4:30: apple slices with natural peanut butter
Dinner at 7:30: grilled chicken with green beans and green salad with tomatoes and mushrooms; green tea
Liquids: 4-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Fat Loss Project Day 19

2009-10-02T06:56:00.000-07:00

Nutrition:
Woke up at 5:45
Breakfast at 6:15: Coach's smoothie
Snack at 9:15: Coach's smoothie
Lunch at 11:45: 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

Workout at 5:45 p.m.:
Cardio: Warmup (1 minute fast walking, 4 minutes slow jogging); 2 minutes fast jogging, 2 fast walking times 4
Strength Training Circuit:
Get-Ups (w/5 lb. wt): 3 sets of 19
Pushups (full): 3 sets of 14
Burpees (with jump) (with 8 lb wts): 3 sets of 14
Walking lunges (with 8 lb wts): 3 sets of 20
Standing Band Rotations: 3 sets of 14
Band Pull-Downs: 3 sets of 14

Fat Loss Project Day 18

2009-10-01T07:00:00.001-07:00

Comments:
This was a very difficult day for me. I had virtually no energy all day long -- everything was an effort. Had to push myself through the workout and was only able to get through it going very slowly. Was not able to attempt the decreased rest time in between sets -- in fact, was probably lucky if I didn't take that long between reps! That should give you an indication of how difficult it was. Hopefully tomorrow I'll get some energy back.

Nutrition:
Woke up at 5:30 a.m.
Breakfast at 6:00: Omelette with 1 pear; green tea
Snack at 9:15: Shake
Lunch at 12:00: Mexican Salad; green tea
Snack at 3:00: Edamame beans – haven’t been able to go out and get one of the other alternatives, so suffered through this one again, managing to get a few down
Dinner at 7:15: Salmon burger
Snack at 8:30: air-popped popcorn, celery
Liquids: 3-1 pt. 7.7 fl. oz bottles of water; 3 servings of green tea

Workout -- at 5:45 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 18 reps
Pushups (full): 3 sets of 13 reps
Burpees (w/8 lb wts) With Jump: 3 sets of 13 reps
Walking Lunges (w/8 lb wts): 3 sets of 18 reps
Standing Band Rotations: 3 sets of 13 reps in each direction
Band Pull-Downs: 3 sets of 13 reps

Fat Loss Project Day 17

2009-09-30T06:30:00.000-07:00

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

2009-09-29T07:25:00.000-07:00

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

2009-09-28T08:56:00.000-07:00

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

2009-09-27T17:16:00.000-07:00

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

2009-09-27T16:24:00.000-07:00

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

2009-09-25T16:46:00.000-07:00

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

2009-09-24T06:38:00.000-07:00

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

2009-09-23T06:38:00.000-07:00

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

2009-09-22T11:10:00.000-07:00

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

2009-09-21T11:32:00.000-07:00

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

2009-09-20T18:17:00.001-07:00

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

2009-09-20T18:08:00.000-07:00

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

2009-09-18T05:43:00.000-07:00

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

2009-09-18T05:29:00.000-07:00

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

2009-09-16T08:55:00.000-07:00

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

2009-09-15T18:41:00.000-07:00

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

2009-09-14T20:43:00.000-07:00

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