Eight Months Later

It's been eight months since I completed the Fat Loss challenge with Coach Rylan and I still feel and look great! In fact, I've lost an additional 6 lbs since the program ended, but must admit that for the past couple of months I've been a bit lazy with regards to exercise. Dealing with a few health issues, which are quickly improving, and becoming a caregiver to my mom have made finding time to exercise very challenging. I even took a little break from dancing and haven't yet gotten fully back into it.

So, for a little inspiration I decided to go back and read my blog posts from the 6-week experiment as well as catch up on my e-mails/messages from Coach Rylan. Summer's nearly over, so I'm aiming to get back on track by fall.

By the way, I was very pleased with how I looked last November in my dance costume--my inspiration for signing up for the Fat Loss Project in the first place. The picture shown here is of me and my sister standing outside the ballroom just after my performance. (I'm the one wearing the sheer lace top covered in rhinestones. Pretty bold for me!)

Great Protein Smoothie recipe

The following smoothie recipe was my fav from the nutrition/exercise program I was on to get ready for Showcase last fall. I highly recommend it. Credit goes to Coach Rylan.

Quick Protein Smoothie

1 cup of unsweetened vanilla almond milk (you may substitute water)
1 cup of frozen berries (blackberries, blueberries, strawberries,raspberries)
1 banana
1/2 cup of whole flake oats (you may blend this separately to getdesired consistency)
4 tbsp of plain low fat yogurt
1 tbsp of flax seed oil (optional - but highly recommended)
2 scoops (equal to 40 grams of protein) of vanilla protein powder(whey, vegan, hemp or other)

Mix in blender; makes 2 servings

Donna’s Fatloss blog Day 42

Donna’s Fatloss blog Day 42

Fun Cardio
“Boo at the Zoo” – Attended the Halloween celebration at National Zoo. Walked around park for about 2 hours.

Nutrition

Breakfast – 10:00 am

Smoothie made with 1 cup of fresh blueberries, ½ cup greek yogurt, 1 scoop vanilla whey powder, 1 c. almond milk

Morning snack – 12:00 pm

Ants on a log made with 3 celery stalks, 2 tbsp natural peanut butter and 2 tbsp raisins.

Lunch – 2:30 pm

1 c. broccoli and celery with ¼ c. hummus
1 apple

Afternoon snack – 4:00 pm

Sliced ham with broccoli, celery, 1 tbsp hummus wrapped in lettuce

Dinner – 7:00 pm

4 oz grilled salmon on mixed greens
1 c sautéed spinach

Fluid intake – 2 liters water

Donna’s Fatloss blog Day 41

Donna’s Fatloss blog Day 41

Workout
Free day

Nutrition
Breakfast – 10:30 am

1 c. oatmeal with fresh blueberries and 1 tbsp almonds

Morning Snack - 12:45 pm

1 c. fresh blueberries
2 oz of dry unsalted pecans

Lunch – 3:00 pm

3 cups of salad greens w/1 diced tomato, 1 chopped carrot and 3 oz tuna w/ olive oil & lemon juice

Afternoon snack – 5:15 pm
1 apple w/ 1 tbsp natural peanut butter

Dinner – 8:00 pm

2 cups of salad greens w/1 diced tomato, 1 chopped carrot and 3 oz tuna w/ olive oil & lemon juice

Fluid intake - 2 liters water

Donna’s Fatloss blog Day 40

Donna’s Fatloss blog Day 40

Did the crunches today.

Workout
Cardio

5 minutes of jogging
5 sets of intervals: 3 min jogging; 3 min walking

Strength
Clean and Jerk: 3 lbs x 14, 3lbs 14, 3lbs 12
Get-ups: bw x 8, bw x 7, bw x 6 (I just can’t get these.)
Burpees, pushups, press: 3 lbs x 12, 3lbs x 12, 3lbs x 10
Alternating lunge w/slight torso rotation: 3 lbs x 14, 3 lbs x 14, 3 lbs x 12
Ball Pass: 8 reps, 8 reps, 5 reps
Toe tappers: 12/leg, 12/leg, 10/leg (did 2 point tap)
Chin-down w/crunch: bw x 6, bw x 4, bw x 4
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Nutrition
Breakfast – 9:00 am
1 c. cooked oatmeal
1 apple

Morning Snack – 11:15 am
1 c. plain yogurt w/blueberries

Lunch – 1:30 pm
2 cups mixed green salad w/tomato, cucumbers, grilled chicken breast and 1 tbsp olive oil and lemon dressing
1 c. banana

Afternoon Snack – 3:40 pm
1 apple with natural peanut butter

Dinner – 7:45 pm
1 cup of raw broccoli and carrots
1 grilled chicken breast

Today’s Fluid Intake:2.13 liters

Donna’s Fatloss blog Day 39

Donna’s Fatloss blog Day 39

Just a few more days to go, but I couldn’t wait to take my measurements again. I was curious to see if my arms had budged at all (I started measuring them around week 3 or 4). I lost only about ¼” inch, but at least it’s something. On the other hand, my waist measures 28”—it was 31” on Sept. 14—and my hips are 39”, down from 41-1/2”. I’d like to lose at least another inch from both, which I think is good for a woman my height (about 5’ 6-1/2” to 5’ 7”) and age (over 40).

Another late night tonight, so it’s a good I worked out this morning.

Workout
Cardio

5 minutes of fast walking
5 sets of intervals: 3 min fast walking; 3 min slow

Strength
Clean and Jerk: 3 lbs x 12, 3lbs 12, 3lbs 10
Get-ups: bw x 7, bw x 7, bw x 6 (I just can’t get these.)
Burpees, pushups, press: 3 lbs x 11, 3lbs x 10, 3lbs x 8
Alternating lunge w/slight torso rotation: 3 lbs x 12, 3 lbs x 12, 3 lbs x 9
Ball Pass: 7 reps, 5 reps (managed one more on first set and second set, but that’s it)
Toe tappers: 11/leg, 10/leg, 8/leg (did 2 point tap)
Chin-down: bw x 5, bw x 4, bw x 4 (I skipped the crunch portion yesterday and today; my back isn’t quite ready.)

Nutrition

Breakfast – 9:00 am

1 c. oatmeal with cinnamon and 1 banana

Morning Snack – 11:30 am

Quick shake with ½ scoop protein, ½ c. almond milk, ½ banana, and 1 tbsp natural peanut butter

Lunch –1:30 pm

Mexican Salad with red onion, green pepper, parsley, cilantro, 1 diced tomato and 3 oz grilled chicken

Afternoon Snack – 3:20 pm
½ c. edamame with olive oil

Dinner – 6:45 pm

Salmon burger made without eggs (I noticed before that it doesn’t stay together well without the eggs)
1 cup mixed greens with tomato, cucumber, broccoli, carrots and pickles

Fluid Intake: 2.13l (72 oz)

Donna’s Fatloss blog Day 38

Donna’s Fatloss blog Day 38

Feeling almost normal today. I really pushed to get in a full workout (all three sets); decided not to let a bad back derail all my efforts, especially for the last week. Also inspired by an article I read today by Dr. Oz that said bed rest is the worst thing for a sore back. The article suggested it was better to take some Tylenol or other pain med and keep moving. So, I even went to dance practice tonight. Good thing, too, because my instructor/dance partner finally finished the entire choreography for our main dance, and it looks amazing!

As usual enjoyed the smoothie today.

Workout
Cardio

5 minutes of jogging
5 sets of intervals: 3 min fast walking; 3 min slow

Strength
Clean and Jerk: 3 lbs x 11, 3lbs 11, 3lbs 10
Get-ups: 3 lbs x 6, bw x 7, bw x 6 (had to drop weight for sets 2 and 3)
Burpees, pushups, press: 3 lbs x 10, 3lbs x 8, 3lbs x 8
Alternating lunge w/slight torso rotation: 3lbs x 9, 3lbs x 9, 3 lbs x 9
Ball Pass: 6 reps (only one set, not sure I’m doing this one right because I could feel pain in my lower back)
Toe tappers: 10 leg, 10/leg, 7/leg (did 2 point tap)
Chin-down: bw x 4, bw x 3 (I finally see what everyone’s been talking about, these are hard. I dropped like a brick.)

Nutrition

Breakfast – 9:00 am

Protein smoothie

½ cup of unsweetened vanilla almond milk, 1/2 cup of frozen mixed berries (blackberries, blueberries, strawberries, raspberries), 1/2 banana, 1/4 cup of whole flake oats, 2 tbsp of plain low fat yogurt, 1/2 tbsp of flax seed oil, and 1 scoops of vanilla whey protein powder.

Morning Snack – 11:30 am

Rest of smoothie

Lunch –1:20 pm

3 oz. tuna with 1/2 tbsp olive oil, ¼ c. red and green peppers, 1 chopped pickle over, ¼ c. kidney beans, mixed salad greens1 apple

Afternoon Snack – skipped; full

Sliced carrots with 3 oz roasted chicken breast

Dinner – 7:00 pm

1 cup of green salad with broccoli, cauliflower, 1/2 tomato, and green peppers w/oil and lemon dressing
3 oz roasted chicken

Fluid Intake: 2.13l (72 oz)