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
Sunday, October 25, 2009
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
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
Friday, October 23, 2009
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
`
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
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
`
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)
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)
Wednesday, October 21, 2009
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)
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)
Tuesday, October 20, 2009
Donna’s Fatloss blog Day 37
Donna’s Fatloss blog Day 37
The heat I applied last night helped ease back pain a bit, but it still feels tight and sore and my movements are somewhat restricted. It's upsetting not being able to get through a full workout so close to goal, plus I need more practice, not less, for my dance performance in 4 weeks. Hoping more heat and simple stretches will do the trick, otherwise, it's off to the doctor's office. I did attempt a few more exercises this morning, but I was done in by the toe tappers.
Tomorrow's another birthday celebration at work, but I'm prepared because it's also smoothie day! I'm really going to make these smoothies part of my regular eating plan. I found recipes online for other healthy variations using pineapple, mango and other fruits. For me at least, I'm liking these better than McDonald's shakes (plus I skip all the calories and chemicals).
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 7 (slowly)
Alternating lunge, no rotation: 3lbs x 6
Dumbbell bench press on stability ball: 5lbs x 16
Front dual dumbbell raise: 5lbs x 15
Toe tappers: (started out doing 3 points then switched back to 2 points): did 7 right leg, but only 4 left leg before I had to stop
Nutrition
Breakfast – 9:00 am
1/2 c.whole oat flakes w/ground flax seed, sliced almonds, dried cranberries and cinnamon
Morning snack – 11:40 am
Shake made with ½ scoop whey protein powder, 1 c. almond milk, ½ banana, and ½ c. frozen mixed berries (blueberries, raspberries, and strawberries)
Lunch – 1:50 pm
Spinach salad with ½ sliced grilled chicken breast, mushrooms and olive oil & lemon dressing
Afternoon snack - skipped because I was still full from lunch.
Dinner – 6:15 pm
Stir-fry made with 2 cups broccoli, mushrooms, cabbage, celery, and spinach and 3 oz grilled chicken breast
Water intake - 2 liters
The heat I applied last night helped ease back pain a bit, but it still feels tight and sore and my movements are somewhat restricted. It's upsetting not being able to get through a full workout so close to goal, plus I need more practice, not less, for my dance performance in 4 weeks. Hoping more heat and simple stretches will do the trick, otherwise, it's off to the doctor's office. I did attempt a few more exercises this morning, but I was done in by the toe tappers.
Tomorrow's another birthday celebration at work, but I'm prepared because it's also smoothie day! I'm really going to make these smoothies part of my regular eating plan. I found recipes online for other healthy variations using pineapple, mango and other fruits. For me at least, I'm liking these better than McDonald's shakes (plus I skip all the calories and chemicals).
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 7 (slowly)
Alternating lunge, no rotation: 3lbs x 6
Dumbbell bench press on stability ball: 5lbs x 16
Front dual dumbbell raise: 5lbs x 15
Toe tappers: (started out doing 3 points then switched back to 2 points): did 7 right leg, but only 4 left leg before I had to stop
Nutrition
Breakfast – 9:00 am
1/2 c.whole oat flakes w/ground flax seed, sliced almonds, dried cranberries and cinnamon
Morning snack – 11:40 am
Shake made with ½ scoop whey protein powder, 1 c. almond milk, ½ banana, and ½ c. frozen mixed berries (blueberries, raspberries, and strawberries)
Lunch – 1:50 pm
Spinach salad with ½ sliced grilled chicken breast, mushrooms and olive oil & lemon dressing
Afternoon snack - skipped because I was still full from lunch.
Dinner – 6:15 pm
Stir-fry made with 2 cups broccoli, mushrooms, cabbage, celery, and spinach and 3 oz grilled chicken breast
Water intake - 2 liters
Monday, October 19, 2009
Donna’s Fatloss blog Day 36
Donna’s Fatloss blog Day 36
Definitely enjoyed today’s menu. The hummus especially was a welcomed treat; before this 6-week program began, I ate it pretty regularly with pita chips or naan bread. With veggies is good also.
Really strained my lower back last night dancing (it was already aggravated by lifting boxes on Saturday at my parent’s house), which made for a long day at work, since I spend most of work day sitting at a desk. I kept getting up to walk around to keep my back muscles from completely tightening. In any event, while I managed to get through the cardio by alternating fast walking with slow walking, I couldn't get through the strength exercises. I attempted the clean and jerk, but my back just hurt too badly when I'd squat down. I have a heating pad on it now to ease the pain.
Workout
Cardio
5 minute fast walk
5 sets of intervals: 3 min fast walk; 2 min slow
Nutrition
Breakfast – 9:00 am
Smoothie made with 1 cup of fresh blueberries, ½ cup greek yogurt, 1 scoop vanilla whey powder, 1 c. almond milk
Morning snack – 11:00 am
Ants on a log made with 3 celery stalks, 2 tbsp natural peanut butter and 2 tbsp raisins.
Lunch – 1:30 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 – 7:40 pm
4 oz grilled cod on mixed greens
1 c sautéed spinach
Fluid intake - 2 liters water, 1 c. tea (with breakfast)
Definitely enjoyed today’s menu. The hummus especially was a welcomed treat; before this 6-week program began, I ate it pretty regularly with pita chips or naan bread. With veggies is good also.
Really strained my lower back last night dancing (it was already aggravated by lifting boxes on Saturday at my parent’s house), which made for a long day at work, since I spend most of work day sitting at a desk. I kept getting up to walk around to keep my back muscles from completely tightening. In any event, while I managed to get through the cardio by alternating fast walking with slow walking, I couldn't get through the strength exercises. I attempted the clean and jerk, but my back just hurt too badly when I'd squat down. I have a heating pad on it now to ease the pain.
Workout
Cardio
5 minute fast walk
5 sets of intervals: 3 min fast walk; 2 min slow
Nutrition
Breakfast – 9:00 am
Smoothie made with 1 cup of fresh blueberries, ½ cup greek yogurt, 1 scoop vanilla whey powder, 1 c. almond milk
Morning snack – 11:00 am
Ants on a log made with 3 celery stalks, 2 tbsp natural peanut butter and 2 tbsp raisins.
Lunch – 1:30 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 – 7:40 pm
4 oz grilled cod on mixed greens
1 c sautéed spinach
Fluid intake - 2 liters water, 1 c. tea (with breakfast)
Sunday, October 18, 2009
Donna’s Fatloss blog Day 35
Donna’s Fatloss blog Day 35
Well, since the rain prevented me from doing any outdoor activity today, I’ve decided to go dancing for my fun cardio. I do enjoy it, plus I need as much practice as I can get with only 4 weeks remaining to my performance. Heading out to a local salsa club; blogging now ‘cause I’ll be too tired when I get home from dancing.
Workout
Salsa
Nutrition
Breakfast – 10:00 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 – 12:20 pm
Drank rest of smoothie.
Lunch – 2:30 pm
Tuna with 1 tbsp olive oil, ¼ c. red and green peppers, 1 chopped pickle over, ¼ c. kidney beans, mixed salad greens1 pear
Afternoon Snack – 4:45 pm
Sliced carrots with 3 oz grilled chicken breast
Dinner – 7:00 pm
2 cups of green salad with broccoli, cauliflower, 1 tomato, and green peppers w/oil and lemon dressing
3 oz grilled chicken
Fluid Intake: 2.13l (72 oz)
Well, since the rain prevented me from doing any outdoor activity today, I’ve decided to go dancing for my fun cardio. I do enjoy it, plus I need as much practice as I can get with only 4 weeks remaining to my performance. Heading out to a local salsa club; blogging now ‘cause I’ll be too tired when I get home from dancing.
Workout
Salsa
Nutrition
Breakfast – 10:00 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 – 12:20 pm
Drank rest of smoothie.
Lunch – 2:30 pm
Tuna with 1 tbsp olive oil, ¼ c. red and green peppers, 1 chopped pickle over, ¼ c. kidney beans, mixed salad greens1 pear
Afternoon Snack – 4:45 pm
Sliced carrots with 3 oz grilled chicken breast
Dinner – 7:00 pm
2 cups of green salad with broccoli, cauliflower, 1 tomato, and green peppers w/oil and lemon dressing
3 oz grilled chicken
Fluid Intake: 2.13l (72 oz)
Saturday, October 17, 2009
Donna’s Fatloss blog Day 34
Donna’s Fatloss blog Day 34
It’s still raining and very cold here; I had to force myself out of bed today. And, they’re calling for more rain and cold tomorrow. Have no idea what I’m going to do for tomorrow’s fun cardio day with such bad weather. There just aren’t very many activities to do indoors around here on a Sunday, except to go dancing or shopping.
Lost another 3 inches from hips, waist, bust and thighs, but only dropped another pound. Just not my best week.
Workout
Free day
Nutrition
Breakfast – 11:00 am
1 c. oatmeal w/ground flax seed, almonds, raisins and dried cranberries
(skipped the wheat germ and bran which tend to be hard on my stomach)
Snack – 1:15 pm
Quick shake made with ½ scoop whey protein powder, 1 c. water, ½ banana, and ½ c. frozen mixed berries (blueberries, raspberries, and strawberries)
Lunch – 3:30 pm
Spinach salad with ½ sliced grilled chicken breast, mushrooms and olive oil & lemon dressing
Afternoon Snack – 5:40 pm
1 c. carrots, broccoli and celery
Dinner – 8:00 pm
Stir-Fry made with 2 cups broccoli, mushrooms, cabbage, celery, and spinach
(Missed this meal on Monday; it’s very good.)
Fluid intake - 2 liters water
It’s still raining and very cold here; I had to force myself out of bed today. And, they’re calling for more rain and cold tomorrow. Have no idea what I’m going to do for tomorrow’s fun cardio day with such bad weather. There just aren’t very many activities to do indoors around here on a Sunday, except to go dancing or shopping.
Lost another 3 inches from hips, waist, bust and thighs, but only dropped another pound. Just not my best week.
Workout
Free day
Nutrition
Breakfast – 11:00 am
1 c. oatmeal w/ground flax seed, almonds, raisins and dried cranberries
(skipped the wheat germ and bran which tend to be hard on my stomach)
Snack – 1:15 pm
Quick shake made with ½ scoop whey protein powder, 1 c. water, ½ banana, and ½ c. frozen mixed berries (blueberries, raspberries, and strawberries)
Lunch – 3:30 pm
Spinach salad with ½ sliced grilled chicken breast, mushrooms and olive oil & lemon dressing
Afternoon Snack – 5:40 pm
1 c. carrots, broccoli and celery
Dinner – 8:00 pm
Stir-Fry made with 2 cups broccoli, mushrooms, cabbage, celery, and spinach
(Missed this meal on Monday; it’s very good.)
Fluid intake - 2 liters water
Friday, October 16, 2009
Donna’s Fatloss blog Day 33
Donna’s Fatloss blog Day 33
Entering the final stretch with one more week to go. I feel like I'm starting to get tired and my resistance to temptation foods is starting to wane. Last night at dance class, they were hosting an apple harvest festival. All the dancers were invited to bring in their favorite homemade apple treats. The refreshment table was filled with apple pies, tarts, dips, candied apples, apple crumbcake. Everything smelled and looked so good, but remembering the rumba dress I need to wear in 5 weeks, I stepped away from the table and danced until class was over. And, today one of my co-workers brought in birthday cake to celebrate another colleague's birthday and I so desperately wanted a slice. Yellow cake with cream cheese icing--one of my favorites--but I pulled my apple out of my bag and ate it instead. Temptation averted again.
I don't really crave sweets anymore; however, for some reason I do miss having them. Not sure why, but eating chocolate really was like a spiritual experience for me.
Next week, the moment of truth comes when I take my after picture.
Workout
Cardio
5 minutes of jogging
5 sets intervals: 2:45 minutes jogging; 2 minutes walking
Strength
Jackknife w/pushups: bw x 12, bw x 12, bw x 10
Single arm band-pull downs: 3 sets of 30 reps each arm
Lunge, curl, press : 5lbs x 18; 5lbs x 17; 5lbs x 15
Toe tappers: 13, 10, 10 taps each leg
Squat, curl, press: 5lbs x 14, 5lbs x 14, 5lbx 14
Front dual dumbbell raise: 5lbs x 14; 5lbs x 14; 5lbs x 14
Nutrition
Breakfast – 9:00 am
1 c. oatmeal w/cinnamon
Morning snack – 11:30 am
1 c. blueberries
2 oz pecans
Lunch – 1:20 pm
2 c. mixed greens salad w/ tomato, carrots and 3 oz. tuna and 1 tbsp olive oil & lemon juice dressing
Afternoon snack – 3:30 pm
1 apple and peanut butter
Dinner – 7:00 pm
2 c. mixed greens salad w/tomato, carrots, 4 oz. grilled chicken and 1 tbsp olive oil & lemon juice dressing
Fluid intake: 2 liters waters
Thursday, October 15, 2009
Donna’s Fatloss blog Day 32
Donna’s Fatloss blog Day 32
This has not been the best week for me; thank goodness it’s nearly over. I’ve felt very tired all week and able to manage the required reps on only two exercises, plus still no chin up bar. Maybe it’s the weather. We’ve had our first taste of winter this week: it’s been raining and freakin’ cold. I do not like the cold.
Workout
Cardio
5 minutes of jogging
5 sets intervals: 2:45 minutes jogging; 2 minutes walking
Strength
Jackknife w/pushups: bw x 12, bw x 10, bw x 10
Single arm band-pull downs: 3 sets of 30 reps each arm
Lunge, curl, press : 5lbs x 16; 5lbs x 16; 5lbs x 14
Toe tappers: 10, 8, 6 taps each leg
Squat, curl, press: 5lbs x 13, 5lbs x 13, 5lbx 13
Front dual dumbbell raise: 5lbs x 13; 5lbs x 13; 5lbs x 13
Bench dips: bw x 18, bw x 16, bw x 14
Close-hands push ups: bw x 8, bw x 8, bw x 8
Resistance band push downs: bw x 20, bw x 20, bw x 20
Nutrition
Breakfast – 9:00 am
1 cup of cooked oatmeal with cinnamon
Morning Snack – 11:30 am
1 c. plain yogurt w/blueberries
Lunch – 1:15 pm
2 cups mixed green salad w/tomato, cucumbers, red peppers, grilled chicken breast and 1 tbsp olive oil and lemon dressing
1 c. strawberries
Afternoon Snack – 3:20 pm
1 apple w/peanut butter
Dinner – 7:30 pm
1-1/2 cup of steamed broccoli, cauliflower
1 cup of mixed greens salad w/tomato, onions, with lemon and oil dressing
1 grilled chicken breast
Fluid intake: 2- l water
This has not been the best week for me; thank goodness it’s nearly over. I’ve felt very tired all week and able to manage the required reps on only two exercises, plus still no chin up bar. Maybe it’s the weather. We’ve had our first taste of winter this week: it’s been raining and freakin’ cold. I do not like the cold.
Workout
Cardio
5 minutes of jogging
5 sets intervals: 2:45 minutes jogging; 2 minutes walking
Strength
Jackknife w/pushups: bw x 12, bw x 10, bw x 10
Single arm band-pull downs: 3 sets of 30 reps each arm
Lunge, curl, press : 5lbs x 16; 5lbs x 16; 5lbs x 14
Toe tappers: 10, 8, 6 taps each leg
Squat, curl, press: 5lbs x 13, 5lbs x 13, 5lbx 13
Front dual dumbbell raise: 5lbs x 13; 5lbs x 13; 5lbs x 13
Bench dips: bw x 18, bw x 16, bw x 14
Close-hands push ups: bw x 8, bw x 8, bw x 8
Resistance band push downs: bw x 20, bw x 20, bw x 20
Nutrition
Breakfast – 9:00 am
1 cup of cooked oatmeal with cinnamon
Morning Snack – 11:30 am
1 c. plain yogurt w/blueberries
Lunch – 1:15 pm
2 cups mixed green salad w/tomato, cucumbers, red peppers, grilled chicken breast and 1 tbsp olive oil and lemon dressing
1 c. strawberries
Afternoon Snack – 3:20 pm
1 apple w/peanut butter
Dinner – 7:30 pm
1-1/2 cup of steamed broccoli, cauliflower
1 cup of mixed greens salad w/tomato, onions, with lemon and oil dressing
1 grilled chicken breast
Fluid intake: 2- l water
Wednesday, October 14, 2009
Donna’s Fatloss blog Day 31
Donna’s Fatloss blog Day 31
I’ve figured out that if I slow down a bit on the jackknife I can hold my balance better through push ups. Still falling off the ball after about 10 or 11, but I’ll get there. The toe tappers are another story, but I can really feel those abs working.
Not able to get the chin up bar today as I hoped—had another errand to run at lunch and two-hour dance lesson right after work. Will give it go tomorrow.
Workout
Cardio
5 minutes of jogging
5 sets intervals: 2:45 minutes jogging; 2 minutes walking
Strength
Jackknife w/pushups: bw x 11, bw x 10, bw x 8
Single arm band-pull downs: 3 sets of 28 reps each arm
Lunge, curl, press : 5lbs x 15; 5lbs x 15; 5lbs x 14
Toe tappers: 10, 7, 5 taps each leg
Squat, curl, press: 5lbs x 12, 5lbs x 12, 5lbx 12
Front dual dumbbell raise: 5lbs x 12; 5lbs x 12; 5lbs x 12
Nutrition
Breakfast – 9:00 am
1 cup of cooked oatmeal with cinnamon
Morning Snack – 11:15 pm
Quick shake made with 1 scoop whey protein, ½ c. water, ½ c. mixed berries and 1 tbsp natural peanut butter.
Lunch – 1:45 pm
Mexican Salad w/ ½ red onion, ½ green pepper, parsley, cilantro, tomatoes, ½ cucumber, and 1 grilled chicken breast
Afternoon Snack – 4:20 pm
1 c. edamame beans (it’s easier to eat this snack on the weekend)
Dinner – 8:30 pm
Salmon burger made w/1 tsp olive oil, red bell pepper, green onions, salt and pepper
2 c. mixed greens salad with tomatoes, carrots, and broccoli
(I really like the salmon burgers, but is it possible to buy canned wild salmon without the bones already removed?)
Fluid intake: 2- l water
I’ve figured out that if I slow down a bit on the jackknife I can hold my balance better through push ups. Still falling off the ball after about 10 or 11, but I’ll get there. The toe tappers are another story, but I can really feel those abs working.
Not able to get the chin up bar today as I hoped—had another errand to run at lunch and two-hour dance lesson right after work. Will give it go tomorrow.
Workout
Cardio
5 minutes of jogging
5 sets intervals: 2:45 minutes jogging; 2 minutes walking
Strength
Jackknife w/pushups: bw x 11, bw x 10, bw x 8
Single arm band-pull downs: 3 sets of 28 reps each arm
Lunge, curl, press : 5lbs x 15; 5lbs x 15; 5lbs x 14
Toe tappers: 10, 7, 5 taps each leg
Squat, curl, press: 5lbs x 12, 5lbs x 12, 5lbx 12
Front dual dumbbell raise: 5lbs x 12; 5lbs x 12; 5lbs x 12
Nutrition
Breakfast – 9:00 am
1 cup of cooked oatmeal with cinnamon
Morning Snack – 11:15 pm
Quick shake made with 1 scoop whey protein, ½ c. water, ½ c. mixed berries and 1 tbsp natural peanut butter.
Lunch – 1:45 pm
Mexican Salad w/ ½ red onion, ½ green pepper, parsley, cilantro, tomatoes, ½ cucumber, and 1 grilled chicken breast
Afternoon Snack – 4:20 pm
1 c. edamame beans (it’s easier to eat this snack on the weekend)
Dinner – 8:30 pm
Salmon burger made w/1 tsp olive oil, red bell pepper, green onions, salt and pepper
2 c. mixed greens salad with tomatoes, carrots, and broccoli
(I really like the salmon burgers, but is it possible to buy canned wild salmon without the bones already removed?)
Fluid intake: 2- l water
Tuesday, October 13, 2009
Donna’s Fatloss blog Day 30
Donna’s Fatloss blog Day 30
Still working on form to manage required reps for jackknifes w/pushups and toe tappers. I can feel my abdominal muscles working during the toe tappers, but am still experiencing a bit of back pain. Maybe too much arch, not keeping back straight enough.
Get paid tomorrow, so hope to purchase chin up bar. I think Target sells them. This week just hasn't gotten off to a good start. Anyway with only one more week to go in program and six weeks til my dance performance, I don't dare give up now.
Workout
Cardio
5 minutes of jogging of mini-trampoline
5 sets intervals: 2:30 minutes jogging; 2 minutes walking
Strength
Jackknife w/pushups: bw x 10, bw x 8, bw x 8
Single arm band-pull downs: 3 sets of 25 reps each arm (Don’t have a chin up bar; will have to purchase later this week)
Lunge, curl, press : 5lbs x 14; 5lbs x 14; 5lbs x 12
Toe tappers: 10, 6, 5 taps each leg
Squat, curl, press: 5lbs x 11, 5lbs x 11, 5lbx 11
Front dual dumbbell raise: 5lbs x 11; 5lbs x 11; 5lbs x 11
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 – 11:00am
smoothie
Lunch –1:15 pm
Tuna with 1 tbsp olive oil, ¼ c. red and green peppers, 1 chopped pickle over, ¼ c. kidney beans, mixed salad greens1 apple
Afternoon Snack – 3:00 pm
Sliced carrots with 4 slices deli turkey
Dinner – 7:00 pm
2 cups of green salad with broccoli, cauliflower, 1 tomato, and green peppers w/oil and lemon dressing
3 oz grilled chicken
Fluid Intake: 2.13l (72 oz)
Still working on form to manage required reps for jackknifes w/pushups and toe tappers. I can feel my abdominal muscles working during the toe tappers, but am still experiencing a bit of back pain. Maybe too much arch, not keeping back straight enough.
Get paid tomorrow, so hope to purchase chin up bar. I think Target sells them. This week just hasn't gotten off to a good start. Anyway with only one more week to go in program and six weeks til my dance performance, I don't dare give up now.
Workout
Cardio
5 minutes of jogging of mini-trampoline
5 sets intervals: 2:30 minutes jogging; 2 minutes walking
Strength
Jackknife w/pushups: bw x 10, bw x 8, bw x 8
Single arm band-pull downs: 3 sets of 25 reps each arm (Don’t have a chin up bar; will have to purchase later this week)
Lunge, curl, press : 5lbs x 14; 5lbs x 14; 5lbs x 12
Toe tappers: 10, 6, 5 taps each leg
Squat, curl, press: 5lbs x 11, 5lbs x 11, 5lbx 11
Front dual dumbbell raise: 5lbs x 11; 5lbs x 11; 5lbs x 11
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 – 11:00am
smoothie
Lunch –1:15 pm
Tuna with 1 tbsp olive oil, ¼ c. red and green peppers, 1 chopped pickle over, ¼ c. kidney beans, mixed salad greens1 apple
Afternoon Snack – 3:00 pm
Sliced carrots with 4 slices deli turkey
Dinner – 7:00 pm
2 cups of green salad with broccoli, cauliflower, 1 tomato, and green peppers w/oil and lemon dressing
3 oz grilled chicken
Fluid Intake: 2.13l (72 oz)
Monday, October 12, 2009
Donna's Fatloss blog Day 29
Donna's Fatloss blog Day 29
Spent the night with my parents so not able to get today's menu or exercise plan until this afternoon when I returned home. Followed Week 1 menu plan. Saved workout for evening. Difficult to keep feet on ball for push up portion of jackknife exercises; will keep working on it. Managed only two sets of toe tappers; passed on third. Maybe I'm not using the right form, but this exercise hurt my lower back.
Workout
Cardio
5 minutes of jogging of mini-trampoline
5 sets intervals: 2:30 minutes jogging; 2 minutes walking
Strength
Jackknife w/pushups: bw x 8, bw x 8, bw x 7
Single arm band-pull downs: 3 sets of 25 reps each arm (Don’t have a chin up bar; will have to purchase later this week after I get paid)
Lunge, curl, press : 3lbs x 18; 3lbs x 16; 3lbs x 16
Toe tappers: 5 taps each leg, 5 taps each leg
Squat, curl, press: 5lbs x 10, 5lbs x 10, 5lbx 10
Front dual dumbbell raise: 5 lbs x 10, 5lbs x 10, 5lbs x 10
Bench dips: bw x 15, bw x 15, bw x 10
Close-hands push ups: bw x 8, bw x 8, bw x 8
Resistance band push downs: bw x 20, bw x 20, bw x 20
Nutrition
Breakfast - 7:30am
Oatmeal w/cinnamon and 1 apple
1 c. peppermint tea
Morning snack - 10:00 am
1 c. plain yogurt with blueberries
Lunch - 1:15 pm
1 c. mixed greens salad w/broccoli, tomatoes, carrots and roasted chicken breast
Afternoon snack - 3:40 pm
1 apple w/natural peanut butter
Dinner – 7:00 pm
1-1/2 cup of steamed broccoli, cauliflower and carrots
1 cup of mixed greens salad w/tomato, onions, cucumbers with lemon and oil dressing
5 oz. roasted turkey
Today’s Fluid Intake: 2.13 l (72 oz)
Spent the night with my parents so not able to get today's menu or exercise plan until this afternoon when I returned home. Followed Week 1 menu plan. Saved workout for evening. Difficult to keep feet on ball for push up portion of jackknife exercises; will keep working on it. Managed only two sets of toe tappers; passed on third. Maybe I'm not using the right form, but this exercise hurt my lower back.
Workout
Cardio
5 minutes of jogging of mini-trampoline
5 sets intervals: 2:30 minutes jogging; 2 minutes walking
Strength
Jackknife w/pushups: bw x 8, bw x 8, bw x 7
Single arm band-pull downs: 3 sets of 25 reps each arm (Don’t have a chin up bar; will have to purchase later this week after I get paid)
Lunge, curl, press : 3lbs x 18; 3lbs x 16; 3lbs x 16
Toe tappers: 5 taps each leg, 5 taps each leg
Squat, curl, press: 5lbs x 10, 5lbs x 10, 5lbx 10
Front dual dumbbell raise: 5 lbs x 10, 5lbs x 10, 5lbs x 10
Bench dips: bw x 15, bw x 15, bw x 10
Close-hands push ups: bw x 8, bw x 8, bw x 8
Resistance band push downs: bw x 20, bw x 20, bw x 20
Nutrition
Breakfast - 7:30am
Oatmeal w/cinnamon and 1 apple
1 c. peppermint tea
Morning snack - 10:00 am
1 c. plain yogurt with blueberries
Lunch - 1:15 pm
1 c. mixed greens salad w/broccoli, tomatoes, carrots and roasted chicken breast
Afternoon snack - 3:40 pm
1 apple w/natural peanut butter
Dinner – 7:00 pm
1-1/2 cup of steamed broccoli, cauliflower and carrots
1 cup of mixed greens salad w/tomato, onions, cucumbers with lemon and oil dressing
5 oz. roasted turkey
Today’s Fluid Intake: 2.13 l (72 oz)
Donna’s Fatloss blog Day 28
Donna’s Fatloss blog Day 28
Workout
Spent Sunday at my parents. Always restful, but without an Internet connection, I feel cut off from the world somehow.
For fun cardio went to Lake Artemesia Park with my sister in the afternoon and walked for an hour along the hiking trail.
Nutrition
Breakfast – 10:00 am
1 cup of cooked oatmeal with cinnamon
Morning Snack – 12:30 pm
Quick shake made with 1 scoop whey protein, ½ c. water, ½ c. mixed berries and 1 tbsp natural peanut butter.
Lunch – 3:40 pm
Mexican Salad w/ ½ red onion, ½ green pepper, parsley, cilantro, tomatoes, ½ cucumber, and 1 grilled chicken breast
Afternoon Snack – Skipped since had late lunch
Dinner – 6:30 pm
Salmon burger made w/1 tsp olive oil, red bell pepper, green onions, salt and pepper
2 c. mixed greens salad with tomatoes, carrots, and broccoli
Fluid intake: 2- l water
Saturday, October 10, 2009
Donna’s Fatloss blog Day 27
Donna’s Fatloss blog Day 27
Gee, I was so tired yesterday evening, I didn’t even realize what day of the week (or what day of the fatloss program I was on). Definitely caught up on my rest this morning. Spent the morning relaxing; then did a bit of shopping, running errands during the afternoon.
Took measurements again today. Have lost another 2 inches total; this time from bust and waist. Total weight loss to date is 9.5 lbs. The real test came when I went shopping. Tried on a pair of size 6 slacks and they fit. Were somewhat snug across the belly, but I was able to zip them without sucking in my belly. (I was wearing an 8 and some 10s previously).
Workout
Free day.
Nutrition
Breakfast – 11:00 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 – skipped; late breakfast
Lunch –2:15 pm
Tuna with 1 tbsp olive oil, ¼ c. red and green peppers, 1 chopped pickle over, ¼ c. kidney beans, mixed salad greens
1 apple
Afternoon Snack – 3:00 pm
Sliced carrots with 3 oz roasted chicken breast
Dinner – 7:00 pm
2 cups of green salad with broccoli, cauliflower, 1 tomato, and green peppers w/oil and lemon dressing
3 oz roasted chicken
Fluid Intake: 2.13l (72 oz)
Friday, October 9, 2009
Donna’s Fatloss blog Day 26
Donna’s Fatloss blog Day 26
Workout
Cardio
5 minutes of jogging of mini-trampoline
4 sets intervals: 2:30 minutes jogging; 2 minutes walking
Strength
Jackknife: bw x 15, bw x 15, bw x 15
Single arm band-pull downs: 3 sets of 25 reps each arm
Alternating lunges with curl: 3lbs x 20; 3lbs x 18; 3lbs x 18
Pushups: bw x 14 bw x 14, bw x 14
Dumbbell bench press on stability ball: 5lbs x 18, 5lbs x 18, 5lbs x 18
Squat, curl, press: 5lbs x 14, 5lbs x 14, 5lbx 14
Band rotations on stability ball: 3 sets of 18 reps each side
Bench dips: bw x 16, bw x 16, bw x 16
Close-hands push ups: bw x 9, bw x 8, bw x 7
Resistance band push downs: bw x 20, bw x 20, bw x 20
Nutrition
Breakfast – 9:00 am
1 cup of cooked oatmeal with cinnamon
Morning Snack - 11:30 am
1 cup of blueberries
2 oz of raw almonds
Lunch – 1:15 pm
2 cups of mixed greens salad with 1 whole diced tomato, 1 sliced carrot, 4 oz grilled chicken breast and 1 tbsp olive oil/lemon dressing
Afternoon Snack – 3:20 pm
1 apple w/ 1 tbsp natural peanut butter
Dinner – 6:30 pm
2 cups of mixed greens salad with whole tomato diced, 1 sliced carrot, 3 oz tuna and 1 tbsp olive oil/lemon dressing
Fluid intake: 2- l water
Workout
Cardio
5 minutes of jogging of mini-trampoline
4 sets intervals: 2:30 minutes jogging; 2 minutes walking
Strength
Jackknife: bw x 15, bw x 15, bw x 15
Single arm band-pull downs: 3 sets of 25 reps each arm
Alternating lunges with curl: 3lbs x 20; 3lbs x 18; 3lbs x 18
Pushups: bw x 14 bw x 14, bw x 14
Dumbbell bench press on stability ball: 5lbs x 18, 5lbs x 18, 5lbs x 18
Squat, curl, press: 5lbs x 14, 5lbs x 14, 5lbx 14
Band rotations on stability ball: 3 sets of 18 reps each side
Bench dips: bw x 16, bw x 16, bw x 16
Close-hands push ups: bw x 9, bw x 8, bw x 7
Resistance band push downs: bw x 20, bw x 20, bw x 20
Nutrition
Breakfast – 9:00 am
1 cup of cooked oatmeal with cinnamon
Morning Snack - 11:30 am
1 cup of blueberries
2 oz of raw almonds
Lunch – 1:15 pm
2 cups of mixed greens salad with 1 whole diced tomato, 1 sliced carrot, 4 oz grilled chicken breast and 1 tbsp olive oil/lemon dressing
Afternoon Snack – 3:20 pm
1 apple w/ 1 tbsp natural peanut butter
Dinner – 6:30 pm
2 cups of mixed greens salad with whole tomato diced, 1 sliced carrot, 3 oz tuna and 1 tbsp olive oil/lemon dressing
Fluid intake: 2- l water
Thursday, October 8, 2009
Donna’s Fatloss blog Day 25
Donna’s Fatloss blog Day 25
This week has been tough between working out, two-hour dance classes, and work stress, but I have only one more day to the weekend when I can relax a bit. Added the three extra arm exercises Coach Rylan suggested to see if I can blast a bit more fat and tone up this troublesome area. Hope I can move my arms tomorrow, my legs are still a bit sore and stiff from doing 46 alternating lunges yesterday.
Workout
Cardio
5 minutes of jogging of mini-trampoline
4 sets intervals: 2:30 minutes jogging; 2 minutes walking
Strength
Jackknife: bw x 14, bw x 14, bw x 14
Single arm band-pull downs: 3 sets of 22 reps each arm
Alternating lunges with curl: 3lbs x 18; 3lbs x 16; 3lbs x 16
Pushups: bw x 13 bw x 13, bw x 13
Dumbbell bench press on stability ball: 5lbs x 17, 5lbs x 17, 5lbs x 17 (think maybe I should up the weight on these tomorrow)
Squat, curl, press: 5lbs x 13, 5lbs x 13, 5lbx 13
Band rotations on stability ball: 3 sets of 16 reps each side
Bench dips: bw x 16, bw x 16, bw x 14
Close-hands push ups: bw x 8, bw x 8, bw x 7
Resistance band push downs: bw x 18, bw x 16, bw x 16
Nutrition
Breakfast – 9:00 am
1 c. cooked oatmeal
1 apple
Morning Snack – 12:15
1 c. plain yogurt w/strawberries
Lunch – 2:30 pm
2 cups mixed green salad w/tomato, cucumbers, red peppers, grilled chicken breast and 1 tbsp olive oil and lemon dressing
1 c. blueberries, kiwi and strawberries
Afternoon Snack – Skipped since I wasn’t hungry (late lunch)
Dinner – 6:30 pm
1-1/2 cup of steamed broccoli, cauliflower and carrots
1 cup of mixed greens salad w/tomato, onions, with lemon and oil dressing
1 grilled chicken breast
Today’s Fluid Intake: 2.13 l (72 oz)
This week has been tough between working out, two-hour dance classes, and work stress, but I have only one more day to the weekend when I can relax a bit. Added the three extra arm exercises Coach Rylan suggested to see if I can blast a bit more fat and tone up this troublesome area. Hope I can move my arms tomorrow, my legs are still a bit sore and stiff from doing 46 alternating lunges yesterday.
Workout
Cardio
5 minutes of jogging of mini-trampoline
4 sets intervals: 2:30 minutes jogging; 2 minutes walking
Strength
Jackknife: bw x 14, bw x 14, bw x 14
Single arm band-pull downs: 3 sets of 22 reps each arm
Alternating lunges with curl: 3lbs x 18; 3lbs x 16; 3lbs x 16
Pushups: bw x 13 bw x 13, bw x 13
Dumbbell bench press on stability ball: 5lbs x 17, 5lbs x 17, 5lbs x 17 (think maybe I should up the weight on these tomorrow)
Squat, curl, press: 5lbs x 13, 5lbs x 13, 5lbx 13
Band rotations on stability ball: 3 sets of 16 reps each side
Bench dips: bw x 16, bw x 16, bw x 14
Close-hands push ups: bw x 8, bw x 8, bw x 7
Resistance band push downs: bw x 18, bw x 16, bw x 16
Nutrition
Breakfast – 9:00 am
1 c. cooked oatmeal
1 apple
Morning Snack – 12:15
1 c. plain yogurt w/strawberries
Lunch – 2:30 pm
2 cups mixed green salad w/tomato, cucumbers, red peppers, grilled chicken breast and 1 tbsp olive oil and lemon dressing
1 c. blueberries, kiwi and strawberries
Afternoon Snack – Skipped since I wasn’t hungry (late lunch)
Dinner – 6:30 pm
1-1/2 cup of steamed broccoli, cauliflower and carrots
1 cup of mixed greens salad w/tomato, onions, with lemon and oil dressing
1 grilled chicken breast
Today’s Fluid Intake: 2.13 l (72 oz)
Wednesday, October 7, 2009
Donna’s Fatloss blog Day 24
Donna’s Fatloss blog Day 24
Workout
Cardio
5 minutes of jogging
4 sets intervals: 2:15 minutes jogging; 2 minutes walking
Strength
Jackknife: bw x 14, bw x 12, bw x 12
Single arm band-pull downs: 3 sets of 20 reps each arm
Alternating lunges with curl: 3lbs x 16; 3lbs x 16; 3lbs x 14
Pushups: bw x 12 bw x 12, bw x 10
Dumbbell bench press on stability ball: 5lbs x 16, 5lbs x 16, 5lbs x 16
Squat, curl, press: 5lbs x 12, 5lbs x 12, 5lbx 12
Band rotations on stability ball: 3 sets of 14 reps each side
Nutrition
Breakfast – 9:30 am
1 c. oatmeal with almonds
Morning Snack – ate for afternoon snack since I wasn’t very hungry by mid-morning.
Lunch -12:30 pm
Mexican Salad w/ ½ red onion, ½ green pepper, parsley, cilantro, tomatoes, ½ cucumber, and 1 grilled chicken breast
Afternoon snack – 3:15 pm
Quick shake made with 1 scoop whey protein, ½ c. water, ½ c. mixed berries and 1 tbsp natural peanut butter.
Dinner – 6:45 pm
Salmon burger made w/1 tsp olive oil, red bell pepper, green onions, salt and pepper
2 c. mixed greens salad with tomatoes, carrots, and broccoli
2 l water
Workout
Cardio
5 minutes of jogging
4 sets intervals: 2:15 minutes jogging; 2 minutes walking
Strength
Jackknife: bw x 14, bw x 12, bw x 12
Single arm band-pull downs: 3 sets of 20 reps each arm
Alternating lunges with curl: 3lbs x 16; 3lbs x 16; 3lbs x 14
Pushups: bw x 12 bw x 12, bw x 10
Dumbbell bench press on stability ball: 5lbs x 16, 5lbs x 16, 5lbs x 16
Squat, curl, press: 5lbs x 12, 5lbs x 12, 5lbx 12
Band rotations on stability ball: 3 sets of 14 reps each side
Nutrition
Breakfast – 9:30 am
1 c. oatmeal with almonds
Morning Snack – ate for afternoon snack since I wasn’t very hungry by mid-morning.
Lunch -12:30 pm
Mexican Salad w/ ½ red onion, ½ green pepper, parsley, cilantro, tomatoes, ½ cucumber, and 1 grilled chicken breast
Afternoon snack – 3:15 pm
Quick shake made with 1 scoop whey protein, ½ c. water, ½ c. mixed berries and 1 tbsp natural peanut butter.
Dinner – 6:45 pm
Salmon burger made w/1 tsp olive oil, red bell pepper, green onions, salt and pepper
2 c. mixed greens salad with tomatoes, carrots, and broccoli
2 l water
Tuesday, October 6, 2009
Donna’s Fatloss blog Day 23
Donna’s Fatloss blog Day 23
Running late this morning, so had to exercise this evening after work, which turned out okay since I picked up stability ball and was able to use it for today’s workout. Discovered the Jackknife is a tough exercise—took me four tries just to figure out how to keep my feet from slipping off the ball, and my stomach muscles hurt like you wouldn't believe.
Don’t mind the extra seconds on the intervals. I'm having fun with it by listening to my iPod while working out—switch to really fast-paced music during the high intensity parts to keep up my pace.
Workout
Cardio
5 minutes of jogging
4 sets intervals: 2:15 minutes jogging; 2 minutes walking
Strength
Jackknife: bw x 11, bw x 10, bw x 11
Single arm band-pull downs: 3 sets of 18 reps each arm
Alternating lunges with curl: 5lbs x 14; 3lbs x 14; 3lbs x 14 (lowered the weight on the 2nd and 3rd sets as I noticed that I was having trouble keeping my form on the 1st one.)
Pushups: bw x 11, bw x 10, bw x 8
Dumbbell bench press on stability ball: 5lbs x 14, 5lbs x 14, 5lbs x 14
Squat, curl, press: 5lbs x 11, 5lbs x 11, 5lbx 11
Band rotations on stability ball: 3 sets of 14 reps each side
Nutrition
Breakfast – 9:15 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 – skipped. For some reason today it took me an hour to finish my breakfast smoothie.
Lunch – 12:40 pm
Tuna with 1 tbsp olive oil, ¼ c. red and green peppers, 1 chopped pickle over mixed salad greens 1 apple
Afternoon Snack – 3:00 pm
Other half of smoothie
Dinner – 7:00 pm
2 cups of green salad with broccoli, cauliflower, 1 tomato and green peppers w/oil and lemon dressing
3 oz roasted chicken
1 c. pumpkin, flavored with stevia and cinnamon
Today’s Fluid Intake: 2.13l (72 oz)
Fluid Intake: 2.13l (72 oz)
Running late this morning, so had to exercise this evening after work, which turned out okay since I picked up stability ball and was able to use it for today’s workout. Discovered the Jackknife is a tough exercise—took me four tries just to figure out how to keep my feet from slipping off the ball, and my stomach muscles hurt like you wouldn't believe.
Don’t mind the extra seconds on the intervals. I'm having fun with it by listening to my iPod while working out—switch to really fast-paced music during the high intensity parts to keep up my pace.
Workout
Cardio
5 minutes of jogging
4 sets intervals: 2:15 minutes jogging; 2 minutes walking
Strength
Jackknife: bw x 11, bw x 10, bw x 11
Single arm band-pull downs: 3 sets of 18 reps each arm
Alternating lunges with curl: 5lbs x 14; 3lbs x 14; 3lbs x 14 (lowered the weight on the 2nd and 3rd sets as I noticed that I was having trouble keeping my form on the 1st one.)
Pushups: bw x 11, bw x 10, bw x 8
Dumbbell bench press on stability ball: 5lbs x 14, 5lbs x 14, 5lbs x 14
Squat, curl, press: 5lbs x 11, 5lbs x 11, 5lbx 11
Band rotations on stability ball: 3 sets of 14 reps each side
Nutrition
Breakfast – 9:15 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 – skipped. For some reason today it took me an hour to finish my breakfast smoothie.
Lunch – 12:40 pm
Tuna with 1 tbsp olive oil, ¼ c. red and green peppers, 1 chopped pickle over mixed salad greens 1 apple
Afternoon Snack – 3:00 pm
Other half of smoothie
Dinner – 7:00 pm
2 cups of green salad with broccoli, cauliflower, 1 tomato and green peppers w/oil and lemon dressing
3 oz roasted chicken
1 c. pumpkin, flavored with stevia and cinnamon
Today’s Fluid Intake: 2.13l (72 oz)
Fluid Intake: 2.13l (72 oz)
Monday, October 5, 2009
Donna’s Fatloss blog Day 22
Donna’s Fatloss blog Day 22
Enjoyed my first day of week 4, even though I had a few hiccups. Had to skip the eggs for breakfast because of my previous issue with them, but otherwise found today’s menu easy to stick to. Don’t yet have a stability ball, so I wasn’t able to do the jackknife exercise today. Not quite sure what to substitute for it, but I did 15 bench dips instead. For the dumbbell press, I used a bench; for the band rotations on stability ball I continued the standing band rotations. Will try to pick up a stability ball after work tomorrow so I can do the listed exercises.
Despite missing the stability ball exercises, I am pretty excited about this week’s work out, especially because I did manage to do 3 sets of full push ups. I started to not even try them because I’d never been able to do them before, but then I thought... “well maybe just one.” And, then I did another and another, until I had reached 10 on the first set. I struggled to reach 10 on the second set, but pushed out the last one. By the third; however, my arms felt like jello, so I managed only 7.
I'm really trying to push myself with the exercise--I find myself doing mini-exercises during the day while at work like arm flexes/curls or even squats, or I'm practicing my dance routine as I walk down the hall. My co-workers really must think I'm a bit nutty! For the next few weeks, my challenge is going to be making sure I have enough energy to workout since I've now started near two-hour dance classes/lessons three times a week in preparation for my performance in November.
People are starting to notice the changes in my body, even my dance instructor asked what I'd been doing. And, I have been getting a lot of male attention lately, including a funny incident last weekend when I stopped by my brother's house to drop off something. A friend of his was visiting and, not knowing who I was, started flirting with me which my brother quickly put a stop to in typical big brother fashion (he forgets sometimes that I'm not 15!). I'll have to get my sister to take more pictures, so I can post to my blog.
Workout
Cardio
Jogging – 5 minutes
4 Sets of Intervals 2:15 min jogging; 2 min. walking
Strength Training
Bench dips: bw x 15, bw x 15, bw x 15
Single arm band-pull downs: 3 sets of 15 reps each arm
Alternating lunges with curl: 5lbs x 12; 5lbs x 12; 5lbs x 10
Pushups: bw x 10, bw x 10, bw x 7
Dumbbell Bench Press on bench (no stability ball): 5lbs x 14, 5lbs x 14, 5lbs x 14
Squat, curl, press: 5lbs x 10, 5lbs x 10, 5lbx 10
Standing band rotations (no stability ball): 3 sets of 16 reps each side
Nutrition
Breakfast – 9:00 am
1 cup of cooked oatmeal with cinnamon
Morning Snack - 11:30 am
1 cup of blueberries
2 oz of dry almonds
Lunch – 1:15 pm
2 cups of mixed greens salad with 1 whole tomato diced, 1 sliced carrot, 4 oz grilled chicken breast and 1 tbsp olive oil/lemon dressing
Afternoon Snack – 4:00 pm
1 apple w/ 1 tbsp natural peanut butter
Dinner – 7:30 pm
2 cups of mixed greens salad with whole tomato diced, 1 sliced carrot, 4 oz chicken breast and 1 tbsp olive oil/lemon dressing
Fluid intake: 2- l water
Enjoyed my first day of week 4, even though I had a few hiccups. Had to skip the eggs for breakfast because of my previous issue with them, but otherwise found today’s menu easy to stick to. Don’t yet have a stability ball, so I wasn’t able to do the jackknife exercise today. Not quite sure what to substitute for it, but I did 15 bench dips instead. For the dumbbell press, I used a bench; for the band rotations on stability ball I continued the standing band rotations. Will try to pick up a stability ball after work tomorrow so I can do the listed exercises.
Despite missing the stability ball exercises, I am pretty excited about this week’s work out, especially because I did manage to do 3 sets of full push ups. I started to not even try them because I’d never been able to do them before, but then I thought... “well maybe just one.” And, then I did another and another, until I had reached 10 on the first set. I struggled to reach 10 on the second set, but pushed out the last one. By the third; however, my arms felt like jello, so I managed only 7.
I'm really trying to push myself with the exercise--I find myself doing mini-exercises during the day while at work like arm flexes/curls or even squats, or I'm practicing my dance routine as I walk down the hall. My co-workers really must think I'm a bit nutty! For the next few weeks, my challenge is going to be making sure I have enough energy to workout since I've now started near two-hour dance classes/lessons three times a week in preparation for my performance in November.
People are starting to notice the changes in my body, even my dance instructor asked what I'd been doing. And, I have been getting a lot of male attention lately, including a funny incident last weekend when I stopped by my brother's house to drop off something. A friend of his was visiting and, not knowing who I was, started flirting with me which my brother quickly put a stop to in typical big brother fashion (he forgets sometimes that I'm not 15!). I'll have to get my sister to take more pictures, so I can post to my blog.
Workout
Cardio
Jogging – 5 minutes
4 Sets of Intervals 2:15 min jogging; 2 min. walking
Strength Training
Bench dips: bw x 15, bw x 15, bw x 15
Single arm band-pull downs: 3 sets of 15 reps each arm
Alternating lunges with curl: 5lbs x 12; 5lbs x 12; 5lbs x 10
Pushups: bw x 10, bw x 10, bw x 7
Dumbbell Bench Press on bench (no stability ball): 5lbs x 14, 5lbs x 14, 5lbs x 14
Squat, curl, press: 5lbs x 10, 5lbs x 10, 5lbx 10
Standing band rotations (no stability ball): 3 sets of 16 reps each side
Nutrition
Breakfast – 9:00 am
1 cup of cooked oatmeal with cinnamon
Morning Snack - 11:30 am
1 cup of blueberries
2 oz of dry almonds
Lunch – 1:15 pm
2 cups of mixed greens salad with 1 whole tomato diced, 1 sliced carrot, 4 oz grilled chicken breast and 1 tbsp olive oil/lemon dressing
Afternoon Snack – 4:00 pm
1 apple w/ 1 tbsp natural peanut butter
Dinner – 7:30 pm
2 cups of mixed greens salad with whole tomato diced, 1 sliced carrot, 4 oz chicken breast and 1 tbsp olive oil/lemon dressing
Fluid intake: 2- l water
Sunday, October 4, 2009
Donna’s Fatloss blog Day 21
Donna’s Fatloss blog Day 21
Workout
I know today was our fun cardio day; however, I spent my afternoon packing and moving boxes for my older sister who has rheumatoid arthritis. She’s having a contractor come in next week to do some work and needed help packing up some stuff in the two rooms where he’ll be working and moving them to another location in the house. Wasn’t very much fun, but I did get a workout. I’m pretty much exhausted. My arms and legs are sore and my back aches. I need a nice, long hot bath.
Nutrition
Breakfast – 9:45 am
1 c. oatmeal with almonds (I remembered this time to add the almonds)
1 apple
Snack – 12:30 pm
Quick shake made with 1 scoop whey protein, ½ c. water, ½ c. mixed berries and 1 tbsp natural peanut butter.
Lunch -2:40 pm
Mexican Salad w/ ½ red onion, ½ green pepper, parsley, cilantro, tomatoes, ½ cucumber, and 1 grilled chicken breast
Snack – 5:30
Edamame
Dinner – 8:00 pm
Turkey burger made w/1 tsp olive oil, red bell pepper, green onions, salt and pepper
2 c. mixed greens salad with tomatoes, cucumber and broccoli
2 l water
Workout
I know today was our fun cardio day; however, I spent my afternoon packing and moving boxes for my older sister who has rheumatoid arthritis. She’s having a contractor come in next week to do some work and needed help packing up some stuff in the two rooms where he’ll be working and moving them to another location in the house. Wasn’t very much fun, but I did get a workout. I’m pretty much exhausted. My arms and legs are sore and my back aches. I need a nice, long hot bath.
Nutrition
Breakfast – 9:45 am
1 c. oatmeal with almonds (I remembered this time to add the almonds)
1 apple
Snack – 12:30 pm
Quick shake made with 1 scoop whey protein, ½ c. water, ½ c. mixed berries and 1 tbsp natural peanut butter.
Lunch -2:40 pm
Mexican Salad w/ ½ red onion, ½ green pepper, parsley, cilantro, tomatoes, ½ cucumber, and 1 grilled chicken breast
Snack – 5:30
Edamame
Dinner – 8:00 pm
Turkey burger made w/1 tsp olive oil, red bell pepper, green onions, salt and pepper
2 c. mixed greens salad with tomatoes, cucumber and broccoli
2 l water
Saturday, October 3, 2009
Donna’s Fatloss blog Day 20
Donna’s Fatloss blog Day 20
Remembered to take my measurements this morning. I’ve lost a total of 4 inches from my waist, hips, and thighs. Bust measurement remains the same, but I’m okay with that. My waistline measures under 30 inches now and I couldn’t be happier. Wish I had taken my arm measurements at the start of the program to see if there’s been any change. I did measure them today, so I’d be able to check for any change in another two to three weeks.
I’ve been sharing my experience with my sister, who has been very supportive; she’s thinking she might like to give the program a try.
Workout
Cardio
5 minutes of jogging
4 sets intervals: 2 minutes jogging; 2 minutes walking
Strength
Get-ups weighted: 3lbs x 8, 3lbs 6, 3lbs 6
Decline pushups: bw x 17, bw x 17, bw x 16
Burpees w/out jump: 5 lbs x 14, 5 lbs x 14, 5 lbs x 14
Alternating lunges: 5 lbs x 15, 5 lbs x 15, 5 lbs x 15
Standing band rotations: 3 sets of 25 each side
Band pull-downs: 3 sets of 25 reps
Nutrition
Breakfast – 10:00 am
1 c. cooked oatmeal w/almonds and cinnamon
1 apple
Morning Snack – 12:20
1 c. plain yogurt w/strawberries
Lunch – 2:40 pm
2 cups mixed green salad w/tomato, broccoli, grilled chicken breast and 1 tbsp olive oil and lemon dressing
1 orange
Afternoon Snack – 4:30 pm
1 pear with 1 tbsp of natural peanut butter
Dinner – 7:45 pm
1-1/2 cup of steamed broccoli
1 cup of mixed greens salad w/tomato, onions, edamame, mushrooms with lemon and oil dressing
1 grilled chicken breast
Today’s Fluid Intake: 2.13 l (72 oz)
Remembered to take my measurements this morning. I’ve lost a total of 4 inches from my waist, hips, and thighs. Bust measurement remains the same, but I’m okay with that. My waistline measures under 30 inches now and I couldn’t be happier. Wish I had taken my arm measurements at the start of the program to see if there’s been any change. I did measure them today, so I’d be able to check for any change in another two to three weeks.
I’ve been sharing my experience with my sister, who has been very supportive; she’s thinking she might like to give the program a try.
Workout
Cardio
5 minutes of jogging
4 sets intervals: 2 minutes jogging; 2 minutes walking
Strength
Get-ups weighted: 3lbs x 8, 3lbs 6, 3lbs 6
Decline pushups: bw x 17, bw x 17, bw x 16
Burpees w/out jump: 5 lbs x 14, 5 lbs x 14, 5 lbs x 14
Alternating lunges: 5 lbs x 15, 5 lbs x 15, 5 lbs x 15
Standing band rotations: 3 sets of 25 each side
Band pull-downs: 3 sets of 25 reps
Nutrition
Breakfast – 10:00 am
1 c. cooked oatmeal w/almonds and cinnamon
1 apple
Morning Snack – 12:20
1 c. plain yogurt w/strawberries
Lunch – 2:40 pm
2 cups mixed green salad w/tomato, broccoli, grilled chicken breast and 1 tbsp olive oil and lemon dressing
1 orange
Afternoon Snack – 4:30 pm
1 pear with 1 tbsp of natural peanut butter
Dinner – 7:45 pm
1-1/2 cup of steamed broccoli
1 cup of mixed greens salad w/tomato, onions, edamame, mushrooms with lemon and oil dressing
1 grilled chicken breast
Today’s Fluid Intake: 2.13 l (72 oz)
Friday, October 2, 2009
Donna’s Fatloss blog Day 19
Donna’s Fatloss blog Day 19
Missed today’s workout--spent morning helping to get my nephew dressed and off to school. My parents helped me out by taking over babysitting duties after school, but then I spent my evening trying to finish up project at work. Today has just been such a long day. Will have to make up my workout tomorrow.
Nutrition
Breakfast – 9:00 am
Protein smoothie
½ cup of water, 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 protein berry smoothie
Lunch – 1:40
1 3oz pack tuna with 1 tbsp olive oil, ¼ c. red and green peppers, 1 chopped pickle over mixed salad greens1 pear
Afternoon Snack – 4:15 pm
4 slices deli ham and celery
Dinner – 7:20 pm
2 cups of mixed greens salad with broccoli, raw spinach, cauliflower, chopped tomato, and green peppers w/oil and lemon dressing
5 oz roasted chicken breast
Today’s Fluid Intake: 2.37l (80 oz)
Missed today’s workout--spent morning helping to get my nephew dressed and off to school. My parents helped me out by taking over babysitting duties after school, but then I spent my evening trying to finish up project at work. Today has just been such a long day. Will have to make up my workout tomorrow.
Nutrition
Breakfast – 9:00 am
Protein smoothie
½ cup of water, 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 protein berry smoothie
Lunch – 1:40
1 3oz pack tuna with 1 tbsp olive oil, ¼ c. red and green peppers, 1 chopped pickle over mixed salad greens1 pear
Afternoon Snack – 4:15 pm
4 slices deli ham and celery
Dinner – 7:20 pm
2 cups of mixed greens salad with broccoli, raw spinach, cauliflower, chopped tomato, and green peppers w/oil and lemon dressing
5 oz roasted chicken breast
Today’s Fluid Intake: 2.37l (80 oz)
Thursday, October 1, 2009
Donna’s Fatloss blog Day 18
Donna’s Fatloss blog Day 18
The lunges, burpees and pushups are really challenging; feel like I’m getting a good workout. Think I need to invest in the super bands that Coach Rylan suggested for a fellow guinea pig. For some reason I'm not able to manage the get ups that well without stressing my wrists and elbows—I’m certain they aren’t supposed to be bearing my weight as I get off the floor, but they are.
Workout
Cardio
5 minutes of jogging
4 sets intervals: 2 minutes jogging; 2 minutes walking
Strength
Get-ups weighted: 3lbs x 7, 3lbs 7, 3lbs 6
Decline pushups: bw x 17, bw x 16, bw x 16
Burpees w/out jump: 5 lbs x 14, 5 lbs x 13, 5 lbs x 13
Alternating lunges: 5 lbs x 14, 5 lbs x 14, 5 lbs x 14
Standing band rotations: 3 sets of 22 each side
Band pull-downs: 3 sets of 22 reps
Nutrition
Breakfast – 8:30 am
1 c. oatmeal with almonds (I remembered this time to add the almonds)
1 apple
Snack – 11:40 am
Quick shake made with 1 scoop whey protein, ½ c. almond milk, ½ banana and 1 tbsp natural peanut butter.
Lunch -1:30 pm
Mexican Salad w/ ½ red onion, ½ green pepper, parsley, cilantro, tomatoes, ½ cucumber, and 1 grilled chicken breast
Dinner - 7:15 pm
Turkey burger made w/1 tsp olive oil, red bell pepper, green onions, salt and pepper
2 c. mixed greens salad with tomatoes, cucumber and broccoli
Evening snack - 8:20 pm
2 cups air-popped popcorn w/1 cup baby carrots (salt-free popcorn some getting used to)
The lunges, burpees and pushups are really challenging; feel like I’m getting a good workout. Think I need to invest in the super bands that Coach Rylan suggested for a fellow guinea pig. For some reason I'm not able to manage the get ups that well without stressing my wrists and elbows—I’m certain they aren’t supposed to be bearing my weight as I get off the floor, but they are.
Workout
Cardio
5 minutes of jogging
4 sets intervals: 2 minutes jogging; 2 minutes walking
Strength
Get-ups weighted: 3lbs x 7, 3lbs 7, 3lbs 6
Decline pushups: bw x 17, bw x 16, bw x 16
Burpees w/out jump: 5 lbs x 14, 5 lbs x 13, 5 lbs x 13
Alternating lunges: 5 lbs x 14, 5 lbs x 14, 5 lbs x 14
Standing band rotations: 3 sets of 22 each side
Band pull-downs: 3 sets of 22 reps
Nutrition
Breakfast – 8:30 am
1 c. oatmeal with almonds (I remembered this time to add the almonds)
1 apple
Snack – 11:40 am
Quick shake made with 1 scoop whey protein, ½ c. almond milk, ½ banana and 1 tbsp natural peanut butter.
Lunch -1:30 pm
Mexican Salad w/ ½ red onion, ½ green pepper, parsley, cilantro, tomatoes, ½ cucumber, and 1 grilled chicken breast
Dinner - 7:15 pm
Turkey burger made w/1 tsp olive oil, red bell pepper, green onions, salt and pepper
2 c. mixed greens salad with tomatoes, cucumber and broccoli
Evening snack - 8:20 pm
2 cups air-popped popcorn w/1 cup baby carrots (salt-free popcorn some getting used to)
Wednesday, September 30, 2009
Donna’s Fatloss blog Day 17
Donna’s Fatloss blog Day 14
I am tired beyond words today--long day at work, plus an hour-long dance lesson and my regular workout. My legs are starting to feel like jelly. I am starting to see some changes in my body, so that’s good. Will take measurements tomorrow and post.
Need to get a stability ball, so I can try the next level pushups. Exercise equipment is taking over my living room.
Workout
Cardio
5 minutes of jogging
4 sets intervals: 2 minutes jogging; 2 minutes walking
Strength
Get-ups weighted: 3lbs x 7, 3lbs 6, 3lbs 6
Decline pushups: bw x 16, bw x 16, bw x 16
Burpees w/out jump: 5 lbs x 13, 5 lbs x 13, 5 lbs x 10
Alternating lunges: 5 lbs x 13, 5 lbs x 13, 5 lbs x 12
Standing band rotations: 3 sets of 20 each side
Band pull-downs: 3 sets of 20 reps
Nutrition
Breakfast – 9:00 am
1 c. cooked oatmeal w/apple
Morning Snack – 11:30
1 c. plain yogurt w/blueberries
Lunch – 1:15 pm
2 cups mixed green salad w/tomato, olives, broccoli, cucumbers, grilled chicken breast and 1 tbsp olive oil and lemon dressing
1 banana
Afternoon Snack – 3:30 pm
1 apple with 1 tbsp of natural peanut butter
Dinner – 6:40 pm
1 cup of steamed broccoli and cauliflower
2 cups of mixed greens salad w/tomato, carrots, green peppers, served with lemon and oil dressing
1 grilled chicken breast
Today’s Fluid Intake: 2.13 l (72 oz)
I am tired beyond words today--long day at work, plus an hour-long dance lesson and my regular workout. My legs are starting to feel like jelly. I am starting to see some changes in my body, so that’s good. Will take measurements tomorrow and post.
Need to get a stability ball, so I can try the next level pushups. Exercise equipment is taking over my living room.
Workout
Cardio
5 minutes of jogging
4 sets intervals: 2 minutes jogging; 2 minutes walking
Strength
Get-ups weighted: 3lbs x 7, 3lbs 6, 3lbs 6
Decline pushups: bw x 16, bw x 16, bw x 16
Burpees w/out jump: 5 lbs x 13, 5 lbs x 13, 5 lbs x 10
Alternating lunges: 5 lbs x 13, 5 lbs x 13, 5 lbs x 12
Standing band rotations: 3 sets of 20 each side
Band pull-downs: 3 sets of 20 reps
Nutrition
Breakfast – 9:00 am
1 c. cooked oatmeal w/apple
Morning Snack – 11:30
1 c. plain yogurt w/blueberries
Lunch – 1:15 pm
2 cups mixed green salad w/tomato, olives, broccoli, cucumbers, grilled chicken breast and 1 tbsp olive oil and lemon dressing
1 banana
Afternoon Snack – 3:30 pm
1 apple with 1 tbsp of natural peanut butter
Dinner – 6:40 pm
1 cup of steamed broccoli and cauliflower
2 cups of mixed greens salad w/tomato, carrots, green peppers, served with lemon and oil dressing
1 grilled chicken breast
Today’s Fluid Intake: 2.13 l (72 oz)
Tuesday, September 29, 2009
Donna’s Fatloss blog Day 16
Donna’s Fatloss blog Day 16
Felt a bit sluggish during this morning’s workout, not quite sure why—but I suspect it had something to do with my eating light yesterday afternoon and evening. Anyway, I pushed through two sets of each exercise before ‘collapsing’ on my carpet. Made sure to eat as much as I could today so I'll have enough energy for tomorrow’s workout. I really would like to see more inches lost and tone in my arms. I always seem to lose from my legs, waist and stomach first.
Tried the quick shake again today to make sure it wasn’t the cause of my bad food reaction yesterday. Drank for my morning snack; didn’t notice any problems/issues later. But, I’m starting to think my co-workers think I’m nuts watching me bring in a grocery bag of food everyday or getting up to go the kitchen or bathroom every few hours.
Workout
Cardio
5 minutes of jogging
4 sets intervals: 2 minutes jogging; 2 minutes walking
Strength
Get-ups weighted: 3lbs x 7, 3lbs 6
Decline pushups: bw x 16, bw x 14
Burpees w/out jump: 3 lbs x 13, 3 lbs x 10
Alternating lunges: 3 lbs x 12 for each leg, 3 lbs x 10
Standing band rotations: 17 each side
Band pull-downs: 17 reps
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.
Halved ingredients to make only serving.
Morning Snack – 11:30 am
Quick shake made with 1 scoop whey protein, ½ c. almond milk, ½ banana and 1 tbsp natural peanut butter.
Lunch – 2:30 pm
Tuna with 1 tbsp olive oil, ¼ c. red and green peppers, 1 chopped pickle over mixed salad greens1 apple
Afternoon Snack – 4:00 pm
4 slices deli turkey and carrots
Dinner – 7:20 pm
2 cups of green salad with broccoli, cauliflower, 1 tomato, onions and green peppers w/oil and lemon dressing
5 oz turkey
Today’s Fluid Intake: 2.37l (80 oz)
Felt a bit sluggish during this morning’s workout, not quite sure why—but I suspect it had something to do with my eating light yesterday afternoon and evening. Anyway, I pushed through two sets of each exercise before ‘collapsing’ on my carpet. Made sure to eat as much as I could today so I'll have enough energy for tomorrow’s workout. I really would like to see more inches lost and tone in my arms. I always seem to lose from my legs, waist and stomach first.
Tried the quick shake again today to make sure it wasn’t the cause of my bad food reaction yesterday. Drank for my morning snack; didn’t notice any problems/issues later. But, I’m starting to think my co-workers think I’m nuts watching me bring in a grocery bag of food everyday or getting up to go the kitchen or bathroom every few hours.
Workout
Cardio
5 minutes of jogging
4 sets intervals: 2 minutes jogging; 2 minutes walking
Strength
Get-ups weighted: 3lbs x 7, 3lbs 6
Decline pushups: bw x 16, bw x 14
Burpees w/out jump: 3 lbs x 13, 3 lbs x 10
Alternating lunges: 3 lbs x 12 for each leg, 3 lbs x 10
Standing band rotations: 17 each side
Band pull-downs: 17 reps
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.
Halved ingredients to make only serving.
Morning Snack – 11:30 am
Quick shake made with 1 scoop whey protein, ½ c. almond milk, ½ banana and 1 tbsp natural peanut butter.
Lunch – 2:30 pm
Tuna with 1 tbsp olive oil, ¼ c. red and green peppers, 1 chopped pickle over mixed salad greens1 apple
Afternoon Snack – 4:00 pm
4 slices deli turkey and carrots
Dinner – 7:20 pm
2 cups of green salad with broccoli, cauliflower, 1 tomato, onions and green peppers w/oil and lemon dressing
5 oz turkey
Today’s Fluid Intake: 2.37l (80 oz)
Monday, September 28, 2009
Donna’s Fatloss blog Day 15
Donna’s Fatloss blog Day 15
The first day of week 3 turned out to be pretty interesting as I learned that I apparently have an intolerance for eggs. I've noticed some congestion after eating them in the past, but today's reaction to them was very uncomfortable (not to mention potentially embarrassing since it happened while at work). Two hours after eating my omelette breakfast and while still enjoying my PB smoothie, my stomach felt like it was turning itself inside out sending me running back and forth to the ladies’ bathroom (thank goodness I sit a close distance to it!).
Coach Rylan was very helpful in explaining to me what most likely happened. Having spent the past two weeks purging my body of toxic foods and chemicals, seems my body will now strongly reject certain foods that it doesn't need or are bad for it. I guess our bodies are a lot smarter than we are—my upset stomach was nature’s way of ridding my body of something it didn’t need.
Anyway, drank lots of water and took some Immodium AD to settle my stomach. Then ate pretty light the rest of the day to give my stomach a break.
On another note, enjoyed today’s workout, except the Get Ups. I miss the squats and bench dips though. I need to figure out how to create more resistance using the resistance bands; I was able to do a quite a few more than the required reps before reaching failure (I probably could have pushed out two more each on the band rotations and pull-downs).
Workout
Cardio
5 minutes of jogging
4 sets of intervals: 2 minutes jogging; 2 minutes walking
Strength
Get-ups weighted: 3lbs x 7, 3lbs 7, 3 lbs 6
Decline pushups: bw x 15, bw x 15, bw x 15
Burpees w/out jump: 3 lbs x 12, 3 lbs x 12, 3 lbs x 10
Alternating lunges: 3 lbs x 12 for each leg, 3 lbs x 12, 3 lbs x
Standing band rotations: 16 each side
Band pull-downs: 16 reps
Nutrition
Breakfast – 9:00 am
Egg omelette with sautéed onion, spinach, green and red peppers.
1 apple
Snack – 11:00 am
Quick shake made with 1 scoop whey protein, ½ c. almond milk, ½ banana and 1 tbsp natural peanut butter.
Lunch – 2:15 pm
Had planned to eat Mexican salad that I’d prepared with grilled chicken, but w/upset stomach opted instead for mixed greens salad with tomatoes, broccoli, carrots, cucumbers and green pepper, no meat.
Dinner – 6:20 pm
Roasted turkey and mixed greens salad with tomato, cucumber, and broccoli
The first day of week 3 turned out to be pretty interesting as I learned that I apparently have an intolerance for eggs. I've noticed some congestion after eating them in the past, but today's reaction to them was very uncomfortable (not to mention potentially embarrassing since it happened while at work). Two hours after eating my omelette breakfast and while still enjoying my PB smoothie, my stomach felt like it was turning itself inside out sending me running back and forth to the ladies’ bathroom (thank goodness I sit a close distance to it!).
Coach Rylan was very helpful in explaining to me what most likely happened. Having spent the past two weeks purging my body of toxic foods and chemicals, seems my body will now strongly reject certain foods that it doesn't need or are bad for it. I guess our bodies are a lot smarter than we are—my upset stomach was nature’s way of ridding my body of something it didn’t need.
Anyway, drank lots of water and took some Immodium AD to settle my stomach. Then ate pretty light the rest of the day to give my stomach a break.
On another note, enjoyed today’s workout, except the Get Ups. I miss the squats and bench dips though. I need to figure out how to create more resistance using the resistance bands; I was able to do a quite a few more than the required reps before reaching failure (I probably could have pushed out two more each on the band rotations and pull-downs).
Workout
Cardio
5 minutes of jogging
4 sets of intervals: 2 minutes jogging; 2 minutes walking
Strength
Get-ups weighted: 3lbs x 7, 3lbs 7, 3 lbs 6
Decline pushups: bw x 15, bw x 15, bw x 15
Burpees w/out jump: 3 lbs x 12, 3 lbs x 12, 3 lbs x 10
Alternating lunges: 3 lbs x 12 for each leg, 3 lbs x 12, 3 lbs x
Standing band rotations: 16 each side
Band pull-downs: 16 reps
Nutrition
Breakfast – 9:00 am
Egg omelette with sautéed onion, spinach, green and red peppers.
1 apple
Snack – 11:00 am
Quick shake made with 1 scoop whey protein, ½ c. almond milk, ½ banana and 1 tbsp natural peanut butter.
Lunch – 2:15 pm
Had planned to eat Mexican salad that I’d prepared with grilled chicken, but w/upset stomach opted instead for mixed greens salad with tomatoes, broccoli, carrots, cucumbers and green pepper, no meat.
Dinner – 6:20 pm
Roasted turkey and mixed greens salad with tomato, cucumber, and broccoli
Sunday, September 27, 2009
Donna’s Fatloss blog Day 14
Donna’s Fatloss blog Day 14
Workout
Fun cardio day: Spent my fun day doing one of my favorite activities – dancing. Today it was swing, a very high-energy rhythm dance. Think Charleston or Lindy Hop. An Irish pub/restaurant near my home offers swing lessons followed by a dance party on Sunday evenings.
Nutrition
Breakfast – 10:00 am
½ protein smoothie
1 cup of unsweetened vanilla almond milk, 1 cup of frozen mixed berries (blackberries, blueberries, strawberries, raspberries), 1 banana, 1/2 cup of whole flake oats, 4 tbsp of plain low fat yogurt, 1 tbsp of flax seed oil, and 2 scoops of vanilla whey protein powder.
Morning Snack – 12:15 pm
½ protein smoothie
Lunch – 2:30 pm
Tuna with 1 tbsp olive oil, ¼ c. red and green peppers, 1 chopped pickle over mixed salad greens1 apple
Afternoon Snack – Skipped since I had late lunch.
Dinner – 5:45 pm
2 cups of green salad with broccoli, cauliflower, 1 tomato w/oil and lemon dressing
5 oz turkey
Evening snack – 8:30 pm
Almonds and carrots
Today’s Fluid Intake: 2.13 l (72 oz)
Workout
Fun cardio day: Spent my fun day doing one of my favorite activities – dancing. Today it was swing, a very high-energy rhythm dance. Think Charleston or Lindy Hop. An Irish pub/restaurant near my home offers swing lessons followed by a dance party on Sunday evenings.
Nutrition
Breakfast – 10:00 am
½ protein smoothie
1 cup of unsweetened vanilla almond milk, 1 cup of frozen mixed berries (blackberries, blueberries, strawberries, raspberries), 1 banana, 1/2 cup of whole flake oats, 4 tbsp of plain low fat yogurt, 1 tbsp of flax seed oil, and 2 scoops of vanilla whey protein powder.
Morning Snack – 12:15 pm
½ protein smoothie
Lunch – 2:30 pm
Tuna with 1 tbsp olive oil, ¼ c. red and green peppers, 1 chopped pickle over mixed salad greens1 apple
Afternoon Snack – Skipped since I had late lunch.
Dinner – 5:45 pm
2 cups of green salad with broccoli, cauliflower, 1 tomato w/oil and lemon dressing
5 oz turkey
Evening snack – 8:30 pm
Almonds and carrots
Today’s Fluid Intake: 2.13 l (72 oz)
Donna’s Fatloss blog Day 13
Donna’s Fatloss blog Day 13
Workout
I know today was a free day for exercise, but I ended up getting quite a lot of walking anyway. There was a book festival on the Mall near the Smithsonian Museums. There were tents that stretched for miles filled with avid book readers hearing from writers such as James Patterson, John Grisham, Ana Menedez, John Irving, and Judy Blume. A friend of mine was on the catering team providing food to event staff, the media and the authors. My sister and I hung out at the event for about three hours, walking up and down the entire area, browsing the exhibits, picking up goodies, and, of course, stopping to hear some of the authors’ presentations. The authors were also signing books, but took a pass on that as the lines were much too long. When it started raining, we explored the art exhibits in the Hirshorn Museum.
I grew up in D.C. and going down to the Mall was something we did quite a lot when we were young, but I can honestly say I haven’t visited any of the Smithsonian museums in about 15 years. Nice way to get in a workout; might be hard to find something as interesting to do tomorrow.
Nutrition
Breakfast – 9:30 am
1 c. cooked oatmeal w/chopped apple.
Morning Snack – 11:30
1 c. plain yogurt w/strawberries
Lunch – 3:30 pm
2 cups mixed green salad w/tomato, carrots, spinach, cucumbers, chopped grilled chicken breast and 1 tbsp olive oil and lemon dressing
1 pear
(Had to each lunch later than usual since I was at book festival on the Mall during lunchtime. I checked some of the food stands for something that I could eat, but no such luck.)
Afternoon Snack – 5:30 pm
1 apple with 1 tbsp of natural peanut butter
Dinner – 7:40 pm
1 cup of steamed broccoli
2 cups of green salad served with lemon and oil dressing
1 grilled chicken breast
Today’s Fluid Intake: 2.13 l (72 oz)
Workout
I know today was a free day for exercise, but I ended up getting quite a lot of walking anyway. There was a book festival on the Mall near the Smithsonian Museums. There were tents that stretched for miles filled with avid book readers hearing from writers such as James Patterson, John Grisham, Ana Menedez, John Irving, and Judy Blume. A friend of mine was on the catering team providing food to event staff, the media and the authors. My sister and I hung out at the event for about three hours, walking up and down the entire area, browsing the exhibits, picking up goodies, and, of course, stopping to hear some of the authors’ presentations. The authors were also signing books, but took a pass on that as the lines were much too long. When it started raining, we explored the art exhibits in the Hirshorn Museum.
I grew up in D.C. and going down to the Mall was something we did quite a lot when we were young, but I can honestly say I haven’t visited any of the Smithsonian museums in about 15 years. Nice way to get in a workout; might be hard to find something as interesting to do tomorrow.
Nutrition
Breakfast – 9:30 am
1 c. cooked oatmeal w/chopped apple.
Morning Snack – 11:30
1 c. plain yogurt w/strawberries
Lunch – 3:30 pm
2 cups mixed green salad w/tomato, carrots, spinach, cucumbers, chopped grilled chicken breast and 1 tbsp olive oil and lemon dressing
1 pear
(Had to each lunch later than usual since I was at book festival on the Mall during lunchtime. I checked some of the food stands for something that I could eat, but no such luck.)
Afternoon Snack – 5:30 pm
1 apple with 1 tbsp of natural peanut butter
Dinner – 7:40 pm
1 cup of steamed broccoli
2 cups of green salad served with lemon and oil dressing
1 grilled chicken breast
Today’s Fluid Intake: 2.13 l (72 oz)
Friday, September 25, 2009
Donna’s Fatloss blog Day 12
Donna’s Fatloss blog Day 12
Planned to wait until Monday to weigh myself, but since Coach Rylan suggested we do it today, I did. Down 5 lbs. Hoped to have lost a bit more, so I'm really pushing now with the exercises to complete the required reps for all sets. Won't be able to hide my cellulite and excess body fat when I put on my rumba costume in two months.
I really love the smoothies; wish I could have one every morning. They're like a treat!
Workout
Cardio
5 min warm-up of light jogging
3 set of intervals: 2 min jogging; 2:15 walking
Strength
Shoulder squat weights: 3lbs x 14, 3lbs x 14, 3lbs x 14
Bench step-ups weights : 3lbs x 14, 3lbs x 14, 3lbs x 14
Decline pushups: bw x 14, bw x 14, bw x 13
Dumbell burpees: 3lbs x 11, 3lbs x 10, 3lbs x10
Bent dips feet up: bw x 14, bw x 14 bw x 14
Get-ups w/ weights: 3lbs x 7, 3lbs x 6, 3lbs x 6
Nutrition
Breakfast – 8:30 am
½ protein smoothie
1 cup of unsweetened vanilla almond milk, 1 cup of frozen mixed berries (blackberries, blueberries, strawberries,raspberries), 1 banana, 1/2 cup of whole flake oats, 4 tbsp of plain low fat yogurt, 1 tbsp of flax seed oil, and 2 scoops of vanilla whey protein powder.
Morning Snack – 11:30 am
½ protein smoothie
Lunch – 1:10 pm
Tuna with 1 tbsp olive oil, ¼ c. red and green peppers, 1 chopped pickle over mixed salad greens1 pear
Afternoon Snack – 4:00 pm
4 slices deli ham w/1 c. celery
Dinner – 7:00 pm
2 cups of green salad with broccoli, carrots, onions, 1 tomato w/oil and lemon dressing
5 oz turkey w/1 c. pumpkin (used canned pumpkin, no sweetener)
Today’s Fluid Intake: 2.13 l (72 oz)
Planned to wait until Monday to weigh myself, but since Coach Rylan suggested we do it today, I did. Down 5 lbs. Hoped to have lost a bit more, so I'm really pushing now with the exercises to complete the required reps for all sets. Won't be able to hide my cellulite and excess body fat when I put on my rumba costume in two months.
I really love the smoothies; wish I could have one every morning. They're like a treat!
Workout
Cardio
5 min warm-up of light jogging
3 set of intervals: 2 min jogging; 2:15 walking
Strength
Shoulder squat weights: 3lbs x 14, 3lbs x 14, 3lbs x 14
Bench step-ups weights : 3lbs x 14, 3lbs x 14, 3lbs x 14
Decline pushups: bw x 14, bw x 14, bw x 13
Dumbell burpees: 3lbs x 11, 3lbs x 10, 3lbs x10
Bent dips feet up: bw x 14, bw x 14 bw x 14
Get-ups w/ weights: 3lbs x 7, 3lbs x 6, 3lbs x 6
Nutrition
Breakfast – 8:30 am
½ protein smoothie
1 cup of unsweetened vanilla almond milk, 1 cup of frozen mixed berries (blackberries, blueberries, strawberries,raspberries), 1 banana, 1/2 cup of whole flake oats, 4 tbsp of plain low fat yogurt, 1 tbsp of flax seed oil, and 2 scoops of vanilla whey protein powder.
Morning Snack – 11:30 am
½ protein smoothie
Lunch – 1:10 pm
Tuna with 1 tbsp olive oil, ¼ c. red and green peppers, 1 chopped pickle over mixed salad greens1 pear
Afternoon Snack – 4:00 pm
4 slices deli ham w/1 c. celery
Dinner – 7:00 pm
2 cups of green salad with broccoli, carrots, onions, 1 tomato w/oil and lemon dressing
5 oz turkey w/1 c. pumpkin (used canned pumpkin, no sweetener)
Today’s Fluid Intake: 2.13 l (72 oz)
Thursday, September 24, 2009
Donna Fatloss blog day 11
Donna Fatloss blog day 11
Make-up Workout for Day 10 (am)
Cardio
5 mins of light jogging
3 sets intervals – 2 min walking; 2:15 min jogging
Strength
Shoulder squat weights: 3lbs x 12, 3lbs x 10
Bench step-ups w/weights : 3lbs x 12, 3lbs x 12
Decline pushups: bw x 12, bw x 10
Dumbell burpees: 3lbs x 9, 3lbs x 7
Bent dips feet up: bw x 12, bw x 12
Get-ups weights: 3lbs x 5, 3lbs x 3
Day 11 Workout (pm)
Cardio
5 min warm-up of light jogging
3 set of intervals: 2 min jogging; 2:15 walking
Strength
Shoulder squat weights: 3lbs x 13, 3lbs x 13, 3lbs x 13
Bench step-ups weights : 3lbs x 13, 3lbs x 13, 3lbs x 13
Decline pushups: bw x 13, bw x 13, bw x 13
Dumbell burpees: 3lbs x 10, 3lbs x 10, 3lbs x10
Bent dips feet up: bw x 13, bw x 13 bw x 13
Get-ups w/ weights: 3lbs x 7, 3lbs x 6, 3lbs x 6
Nutrition
Breakfast – 8:30 am
1 c. oatmeal w/chopped apple
1 c. peppermint tea
Morning Snack – skipped
Lunch – 12:30 pm
2-3 cups of green salad w/carrots, peppers, onions, steamed squash and broccoli, 3 oz. tuna and 1tbsp olive oil/lemon juice dressing
1 banana
Afternoon Snack – 3:15 pm
1 pear with 1 tbsp of natural peanut butter
Dinner – 7:00 pm
2 cups of steamed broccoli, carrots and cauliflower
2 cups of green salad served with lemon and oil dressing
1 grilled chicken breast
Today’s Fluid Intake: 2.13 l (72 oz)
Make-up Workout for Day 10 (am)
Cardio
5 mins of light jogging
3 sets intervals – 2 min walking; 2:15 min jogging
Strength
Shoulder squat weights: 3lbs x 12, 3lbs x 10
Bench step-ups w/weights : 3lbs x 12, 3lbs x 12
Decline pushups: bw x 12, bw x 10
Dumbell burpees: 3lbs x 9, 3lbs x 7
Bent dips feet up: bw x 12, bw x 12
Get-ups weights: 3lbs x 5, 3lbs x 3
Day 11 Workout (pm)
Cardio
5 min warm-up of light jogging
3 set of intervals: 2 min jogging; 2:15 walking
Strength
Shoulder squat weights: 3lbs x 13, 3lbs x 13, 3lbs x 13
Bench step-ups weights : 3lbs x 13, 3lbs x 13, 3lbs x 13
Decline pushups: bw x 13, bw x 13, bw x 13
Dumbell burpees: 3lbs x 10, 3lbs x 10, 3lbs x10
Bent dips feet up: bw x 13, bw x 13 bw x 13
Get-ups w/ weights: 3lbs x 7, 3lbs x 6, 3lbs x 6
Nutrition
Breakfast – 8:30 am
1 c. oatmeal w/chopped apple
1 c. peppermint tea
Morning Snack – skipped
Lunch – 12:30 pm
2-3 cups of green salad w/carrots, peppers, onions, steamed squash and broccoli, 3 oz. tuna and 1tbsp olive oil/lemon juice dressing
1 banana
Afternoon Snack – 3:15 pm
1 pear with 1 tbsp of natural peanut butter
Dinner – 7:00 pm
2 cups of steamed broccoli, carrots and cauliflower
2 cups of green salad served with lemon and oil dressing
1 grilled chicken breast
Today’s Fluid Intake: 2.13 l (72 oz)
Donna’s Fatloss blog Day 10
Donna’s Fatloss blog Day 10
Workout
Skipped workout today, feeling a bit under the weather. Will make up tomorrow.
Nutrition
Breakfast – 9:30 am
½ smoothie mix:
1 cup of unsweetened vanilla almond milk, 1 cup of frozen mixed berries (blackberries, blueberries, strawberries,raspberries), 1 banana, 1/2 cup of whole flake oats, 4 tbsp of plain low fat yogurt, 1 tbsp of flax seed oil, and 2 scoops of vanilla whey protein powder.
Morning Snack – 12:00 pm
½ smoothie mix
Lunch – 3:15 pm
Tuna with 1 tbsp olive oil, ¼ c. red and green peppers, 1 chopped pickle over mixed salad greens
1 pear
Afternoon Snack – Skipped
Dinner – 7:00 pm
1 c. low-sodium chicken broth
Today’s Fluid Intake: 2.13 l (72 oz)
Workout
Skipped workout today, feeling a bit under the weather. Will make up tomorrow.
Nutrition
Breakfast – 9:30 am
½ smoothie mix:
1 cup of unsweetened vanilla almond milk, 1 cup of frozen mixed berries (blackberries, blueberries, strawberries,raspberries), 1 banana, 1/2 cup of whole flake oats, 4 tbsp of plain low fat yogurt, 1 tbsp of flax seed oil, and 2 scoops of vanilla whey protein powder.
Morning Snack – 12:00 pm
½ smoothie mix
Lunch – 3:15 pm
Tuna with 1 tbsp olive oil, ¼ c. red and green peppers, 1 chopped pickle over mixed salad greens
1 pear
Afternoon Snack – Skipped
Dinner – 7:00 pm
1 c. low-sodium chicken broth
Today’s Fluid Intake: 2.13 l (72 oz)
Tuesday, September 22, 2009
Donna’s Fatloss blog Day 9
Donna’s Fatloss blog Day 9
Workout
Cardio5 min warm-up of light jogging
Strength
Shoulder squat w/5lb weights: bw x 11, bw x 10
Bench step-ups w/5lb weights : bw x 11, bw x 11
Decline pushups: bw x 11, bw x 9
Dumbell burpees: bw x 9, bw x 8
Bent dips feet up: bw x 11, bw x 11
Get-ups w/3 lb weights: bw x 4, bw x 4
Overslept this morning, had to cut work out short to keep from being late to work. Will make sure to get to bed on time tonight.
Nutrition
Breakfast – 8:30 am
1 apple
1 cup cooked oats w/stevia
Morning Snack – 11:30 am
1/2 cup of low fat plain yogurt
w/blueberries
Lunch – 1:30 pm
2-3 cups of green salad w/carrots, peppers, onions, steamed squash and broccoli, 1 grilled chicken breast and 1tbsp olive oil/lemon juice dressing
1 banana
Afternoon Snack – 4:15 pm
1 pear with 1 tbsp of natural peanut butter
Dinner – 9:00 pm
2 cups of steamed broccoli, carrots and cauliflower
2 cups of green salad served with lemon and oil dressing
1- 6oz serving baked turkey breast
Today’s Fluid Intake: 2.13 l (72 oz)
Workout
Cardio5 min warm-up of light jogging
Strength
Shoulder squat w/5lb weights: bw x 11, bw x 10
Bench step-ups w/5lb weights : bw x 11, bw x 11
Decline pushups: bw x 11, bw x 9
Dumbell burpees: bw x 9, bw x 8
Bent dips feet up: bw x 11, bw x 11
Get-ups w/3 lb weights: bw x 4, bw x 4
Overslept this morning, had to cut work out short to keep from being late to work. Will make sure to get to bed on time tonight.
Nutrition
Breakfast – 8:30 am
1 apple
1 cup cooked oats w/stevia
Morning Snack – 11:30 am
1/2 cup of low fat plain yogurt
w/blueberries
Lunch – 1:30 pm
2-3 cups of green salad w/carrots, peppers, onions, steamed squash and broccoli, 1 grilled chicken breast and 1tbsp olive oil/lemon juice dressing
1 banana
Afternoon Snack – 4:15 pm
1 pear with 1 tbsp of natural peanut butter
Dinner – 9:00 pm
2 cups of steamed broccoli, carrots and cauliflower
2 cups of green salad served with lemon and oil dressing
1- 6oz serving baked turkey breast
Today’s Fluid Intake: 2.13 l (72 oz)
Monday, September 21, 2009
Donna’s Fatloss blog Day 8
Donna’s Fatloss blog Day 8
Workout
Cardio
5 min warm-up of light jogging
3 sets of intervals – 2 min jogging; 2:30 min walking
Strength
Shoulder squat w/3lb weights: bw x 10, bw x 10, bw x 9
Bench step-ups w/3lb weights : bw x 10, bw x 10, bw x 10
Decline pushups: bw x 8, bw x 6, bw x 6
Dumbell burpees: bw x 9, bw x 8, bw x 7
Bench dips feet up: bw x 10, bw x 10, bw 10
Get-ups w/3 lb weights: bw x 4, bw x 4, bw x 3
Nutrition
Breakfast – 8:30 am
½ smoothie mix:
1 cup of unsweetened vanilla almond milk, 1 cup of frozen mixed berries (blackberries, blueberries, strawberries,raspberries), 1 banana, 1/2 cup of whole flake oats, 4 tbsp of plain low fat yogurt, 1 tbsp of flax seed oil, and 2 scoops of vanilla whey protein powder.
Morning Snack – 11:40 am
½ smoothie mix
Lunch – 1:30 pm
Tuna with 1 tbsp olive oil, ¼ c. red and green peppers, ¼ c. kidney beans, 1 chopped pickle over mixed salad greens
1 apple
Afternoon Snack – 4:00
Celery and 4 slices of deli ham
Dinner – 6:40 pm
2 cups of green salad with broccoli, carrots, tomato, onion and
oil and lemon juice dressing
5 oz turkey breast
Today’s Fluid Intake: 2.13 l (72 oz)
Workout
Cardio
5 min warm-up of light jogging
3 sets of intervals – 2 min jogging; 2:30 min walking
Strength
Shoulder squat w/3lb weights: bw x 10, bw x 10, bw x 9
Bench step-ups w/3lb weights : bw x 10, bw x 10, bw x 10
Decline pushups: bw x 8, bw x 6, bw x 6
Dumbell burpees: bw x 9, bw x 8, bw x 7
Bench dips feet up: bw x 10, bw x 10, bw 10
Get-ups w/3 lb weights: bw x 4, bw x 4, bw x 3
Nutrition
Breakfast – 8:30 am
½ smoothie mix:
1 cup of unsweetened vanilla almond milk, 1 cup of frozen mixed berries (blackberries, blueberries, strawberries,raspberries), 1 banana, 1/2 cup of whole flake oats, 4 tbsp of plain low fat yogurt, 1 tbsp of flax seed oil, and 2 scoops of vanilla whey protein powder.
Morning Snack – 11:40 am
½ smoothie mix
Lunch – 1:30 pm
Tuna with 1 tbsp olive oil, ¼ c. red and green peppers, ¼ c. kidney beans, 1 chopped pickle over mixed salad greens
1 apple
Afternoon Snack – 4:00
Celery and 4 slices of deli ham
Dinner – 6:40 pm
2 cups of green salad with broccoli, carrots, tomato, onion and
oil and lemon juice dressing
5 oz turkey breast
Today’s Fluid Intake: 2.13 l (72 oz)
Sunday, September 20, 2009
Donna’s Fatloss blog Day 7
Donna’s Fatloss blog Day 7
Workout
Went walking with my sister in the park near our homes. Also spent an hour practicing the choreography for my November dance performance.
Nutrition
Breakfast – 9:15 am
1 cup of cooked oatmeal with 1 tbsp almonds, 1 apple
Morning Snack – 11:30 am
1/2 cup of low fat plain yogurt with 1/2 c. sliced banana and blueberries
Lunch – 1:45 pm
2 cups mixed greens salad with carrots, tomatoes, cucumbers, carrots, onions, 1 tbsp chopped black olives, grilled chicken and 1 tbsp olive oil & vinegar dressing w/pepper.
Afternoon Snack – 3:30 pm
1 apple with 1 tbsp natural peanut butter
Dinner – 6:40 pm
2 cups steamed broccoli, carrots, watercress
1/2 grilled turkey breast
Today’s Fluid Intake: 2.13 l (72 oz)
Workout
Went walking with my sister in the park near our homes. Also spent an hour practicing the choreography for my November dance performance.
Nutrition
Breakfast – 9:15 am
1 cup of cooked oatmeal with 1 tbsp almonds, 1 apple
Morning Snack – 11:30 am
1/2 cup of low fat plain yogurt with 1/2 c. sliced banana and blueberries
Lunch – 1:45 pm
2 cups mixed greens salad with carrots, tomatoes, cucumbers, carrots, onions, 1 tbsp chopped black olives, grilled chicken and 1 tbsp olive oil & vinegar dressing w/pepper.
Afternoon Snack – 3:30 pm
1 apple with 1 tbsp natural peanut butter
Dinner – 6:40 pm
2 cups steamed broccoli, carrots, watercress
1/2 grilled turkey breast
Today’s Fluid Intake: 2.13 l (72 oz)
Saturday, September 19, 2009
Donna’s Fatloss blog Day 6
Donna’s Fatloss blog Day 6
Workout
Free day, but I spent part of my afternoon walking around Home Depot with my sister. She’s taking on some DIY projects and needed help getting the materials, so I even did some lifting – loading interior doors and lumber into my truck and carrying them into the house.
Nutrition
Breakfast – 10:30 am
1 cup of cooked oatmeal with 1 tbsp almonds, 1 apple
Morning Snack – 12:20 pm
1/2 cup of low fat plain yogurt with 1 banana
Lunch – 3:00 pm
2 cups mixed greens salad with carrots, tomatoes, mandarin orange slices, edamame, grilled chicken and 1 tbsp olive oil dressing w/pepper.
Afternoon Snack – 5:15 pm
1 apple with 1 tbsp natural peanut butter
Dinner – 8:00 pm
2 cups steamed broccoli, carrots, cauliflower
1 grilled chicken breast
Today’s Fluid Intake: 2.13 l (72 oz)
Workout
Free day, but I spent part of my afternoon walking around Home Depot with my sister. She’s taking on some DIY projects and needed help getting the materials, so I even did some lifting – loading interior doors and lumber into my truck and carrying them into the house.
Nutrition
Breakfast – 10:30 am
1 cup of cooked oatmeal with 1 tbsp almonds, 1 apple
Morning Snack – 12:20 pm
1/2 cup of low fat plain yogurt with 1 banana
Lunch – 3:00 pm
2 cups mixed greens salad with carrots, tomatoes, mandarin orange slices, edamame, grilled chicken and 1 tbsp olive oil dressing w/pepper.
Afternoon Snack – 5:15 pm
1 apple with 1 tbsp natural peanut butter
Dinner – 8:00 pm
2 cups steamed broccoli, carrots, cauliflower
1 grilled chicken breast
Today’s Fluid Intake: 2.13 l (72 oz)
Donna's Fatloss blog day 5
Donna’s Fatloss blog Day 5
Workout
Cardio
5 min warm-up of light jogging on mini-trampoline
2 sets of intervals – 2 min jogging; 3 min walking
Strength Training
Prisoner squat: bw x 14, bw x 14, bw x 12
Bench step-ups: bw x 14, bw x 14, bw x 14
Bench pushups: bw x 14, bw x 14, bw x 12
Burpees (with jump): bw x 8, bw x 8, bw x 7
Bent knee bench dips: bw x 14, bw x 14, bw 13
Get-ups (minus weight): bw x 7, bw x 5, bw x 4
Nutrition
Breakfast - 8:30 am
1 cup of cooked oatmeal with 1 tbsp almonds, 1 apple
Morning Snack – 10:00 am
1/2 cup of low fat plain yogurt with 1/2 c. banana and strawberries
Lunch - 12:30 pm
2 cups mixed greens salad with carrots, cucumbers, tomatoes, steamed broccoli, grilled chicken and 1 tbsp olive oil/lemon juice dressing
1 c. watermelon
Afternoon Snack – 4:00 pm
1 apple with 1 tbsp natural peanut butter
Dinner – 7:30 pm
2 cups steamed broccoli, carrots, edamame
1 grilled chicken breast
Evening snack (optional)
2 oz pecans
Today’s Fluid Intake: 2.13 l
Workout
Cardio
5 min warm-up of light jogging on mini-trampoline
2 sets of intervals – 2 min jogging; 3 min walking
Strength Training
Prisoner squat: bw x 14, bw x 14, bw x 12
Bench step-ups: bw x 14, bw x 14, bw x 14
Bench pushups: bw x 14, bw x 14, bw x 12
Burpees (with jump): bw x 8, bw x 8, bw x 7
Bent knee bench dips: bw x 14, bw x 14, bw 13
Get-ups (minus weight): bw x 7, bw x 5, bw x 4
Nutrition
Breakfast - 8:30 am
1 cup of cooked oatmeal with 1 tbsp almonds, 1 apple
Morning Snack – 10:00 am
1/2 cup of low fat plain yogurt with 1/2 c. banana and strawberries
Lunch - 12:30 pm
2 cups mixed greens salad with carrots, cucumbers, tomatoes, steamed broccoli, grilled chicken and 1 tbsp olive oil/lemon juice dressing
1 c. watermelon
Afternoon Snack – 4:00 pm
1 apple with 1 tbsp natural peanut butter
Dinner – 7:30 pm
2 cups steamed broccoli, carrots, edamame
1 grilled chicken breast
Evening snack (optional)
2 oz pecans
Today’s Fluid Intake: 2.13 l
Thursday, September 17, 2009
Donna's fatloss blog day 4
Donna’s Fatloss blog Day 4
Workout
Cardio
5 min warm-up of light jogging on mini-trampoline
2 sets of intervals – 2 min jogging; 2:45 min walking
Strength Training
Prisoner squat: bw x 13, bw x 13, bw x 11
Bench step-ups: bw x 13, bw x 13, bw x 12
Bench pushups: bw x 13, bw x 12, bw x 12
Burpees (with jump): bw x 8, bw x 8, bw x 7
Bent knee bench dips: bw x 13, bw x 13, bw 10
Get-ups (minus weight): bw x 6, bw x 5, bw x 4
Nutrition
Breakfast - 8:30 am
1 apple
1 cup of cooked oatmeal with blueberries
Morning Snack – 10:00 am
1/2 cup of low fat plain yogurt with fresh pineapple
Lunch - 12:30 pm
2 cups mixed greens salad with broccoli, carrots, cucumbers, tomatoes, olives, grilled chicken and 1 tbsp olive oil/lemon juice dressing
1 c. watermelon
Afternoon Snack – 3:25 pm
1 apple with 1 tbsp natural peanut butter
Dinner - 7:30 pm
2 cups steamed broccoli, carrots, edamame
2 cups mixed green salad with 1 tbsp lemon/olive oil dressing
1 grilled chicken breast
Evening snack (optional)
2 oz pecans
Today’s Fluid Intake: 2 l
Workout
Cardio
5 min warm-up of light jogging on mini-trampoline
2 sets of intervals – 2 min jogging; 2:45 min walking
Strength Training
Prisoner squat: bw x 13, bw x 13, bw x 11
Bench step-ups: bw x 13, bw x 13, bw x 12
Bench pushups: bw x 13, bw x 12, bw x 12
Burpees (with jump): bw x 8, bw x 8, bw x 7
Bent knee bench dips: bw x 13, bw x 13, bw 10
Get-ups (minus weight): bw x 6, bw x 5, bw x 4
Nutrition
Breakfast - 8:30 am
1 apple
1 cup of cooked oatmeal with blueberries
Morning Snack – 10:00 am
1/2 cup of low fat plain yogurt with fresh pineapple
Lunch - 12:30 pm
2 cups mixed greens salad with broccoli, carrots, cucumbers, tomatoes, olives, grilled chicken and 1 tbsp olive oil/lemon juice dressing
1 c. watermelon
Afternoon Snack – 3:25 pm
1 apple with 1 tbsp natural peanut butter
Dinner - 7:30 pm
2 cups steamed broccoli, carrots, edamame
2 cups mixed green salad with 1 tbsp lemon/olive oil dressing
1 grilled chicken breast
Evening snack (optional)
2 oz pecans
Today’s Fluid Intake: 2 l
Wednesday, September 16, 2009
Donna's fatloss blog day 3
Donna’s Fatloss blog Day 3
Workout
Cardio
5 min warm-up of brisk walking
2 sets of intervals – 2 min jogging; 2:45 min walking
Strength Training
Prisoner squat: bw x 12, bw x 11, bw x 10
Bench step-ups: bw x 12, bw x 11, bw x 8
Wall pushups: bw x 22, bw x 22, bw x 22
Burpees (with jump): bw x 7, bw x 6, bw x 4
Bent knee bench dips: bw x 12, bw x 12, bw 8
Get-ups (minus weight): bw x 6, bw x 5, bw x 4
Nutrition
Breakfast - 8:30 am
1 apple
1 cup of cooked oatmeal with cinnamon
Morning Snack - 11:30 am
1/2 cup of low fat plain yogurt with fresh pineapple
Lunch - 1:00 pm
2 cups mixed greens salad with green peppers, cucumbers, tomatoes, olives, raw onions and grilled chicken and 1 tbsp olive oil/lemon juice dressing
1 banana
Afternoon Snack – 3:25 pm
1 apple with 1 tbsp natural peanut butter
Dinner - 7:00 pm
2 cups steamed broccoli, carrots and cauliflower
2 cups mixed green salad with 1 tbsp lemon/olive oil dressing
1 grilled chicken breast
Today’s Fluid Intake: 72 oz water (2.13 liters)
Workout
Cardio
5 min warm-up of brisk walking
2 sets of intervals – 2 min jogging; 2:45 min walking
Strength Training
Prisoner squat: bw x 12, bw x 11, bw x 10
Bench step-ups: bw x 12, bw x 11, bw x 8
Wall pushups: bw x 22, bw x 22, bw x 22
Burpees (with jump): bw x 7, bw x 6, bw x 4
Bent knee bench dips: bw x 12, bw x 12, bw 8
Get-ups (minus weight): bw x 6, bw x 5, bw x 4
Nutrition
Breakfast - 8:30 am
1 apple
1 cup of cooked oatmeal with cinnamon
Morning Snack - 11:30 am
1/2 cup of low fat plain yogurt with fresh pineapple
Lunch - 1:00 pm
2 cups mixed greens salad with green peppers, cucumbers, tomatoes, olives, raw onions and grilled chicken and 1 tbsp olive oil/lemon juice dressing
1 banana
Afternoon Snack – 3:25 pm
1 apple with 1 tbsp natural peanut butter
Dinner - 7:00 pm
2 cups steamed broccoli, carrots and cauliflower
2 cups mixed green salad with 1 tbsp lemon/olive oil dressing
1 grilled chicken breast
Today’s Fluid Intake: 72 oz water (2.13 liters)
Tuesday, September 15, 2009
Donna's Fatloss blog day 2
Donna’s Fatloss blog Day 2
Workout
Cardio
5 min warm-up of brisk walking
2 sets of intervals – 2 min jogging; 3 min walking
Strength Training
Prisoner squat: bw x 11, bw x 11, bw x 10
Bench step-ups: bw x 11, bw x 10, bw x 10
Wall pushups: bw x 22, bw x 22, bw x 22
Burpees (with jump): bw x 7, bw x 7, bw x 5
Bent knee bench dips: bw x 11, bw x 11, bw 11
Get-ups (minus weight): bw x 5, bw x 5, bw x 4
Nutrition
Breakfast - 8:30 am
1 apple
1 cup oatmeal with cinnamon
Morning Snack - 11:40 am
1/2 cup of low fat plain yogurt with fresh blueberries
Lunch - 1:30 pm
2 cups mixed greens salad with peppers, cucumbers, tomatoes, and grilled chicken and 1 tbsp olive oil/lemon juice dressing
1 c. fresh blueberries and pineapple
Afternoon Snack - 4:25 pm
1 apple with 1 tbsp natural peanut butter
Dinner - 7:45 pm
2 cups steamed broccoli, carrots, and cauliflower
2 cups mixed green salad with 1 tbsp lemon/olive oil dressing1 grilled chicken breast
Evening snack (optional)
No snack -- late dinner
Today’s Fluid Intake: 1 c. green tea; 64 oz water (1.89 liters)
Workout
Cardio
5 min warm-up of brisk walking
2 sets of intervals – 2 min jogging; 3 min walking
Strength Training
Prisoner squat: bw x 11, bw x 11, bw x 10
Bench step-ups: bw x 11, bw x 10, bw x 10
Wall pushups: bw x 22, bw x 22, bw x 22
Burpees (with jump): bw x 7, bw x 7, bw x 5
Bent knee bench dips: bw x 11, bw x 11, bw 11
Get-ups (minus weight): bw x 5, bw x 5, bw x 4
Nutrition
Breakfast - 8:30 am
1 apple
1 cup oatmeal with cinnamon
Morning Snack - 11:40 am
1/2 cup of low fat plain yogurt with fresh blueberries
Lunch - 1:30 pm
2 cups mixed greens salad with peppers, cucumbers, tomatoes, and grilled chicken and 1 tbsp olive oil/lemon juice dressing
1 c. fresh blueberries and pineapple
Afternoon Snack - 4:25 pm
1 apple with 1 tbsp natural peanut butter
Dinner - 7:45 pm
2 cups steamed broccoli, carrots, and cauliflower
2 cups mixed green salad with 1 tbsp lemon/olive oil dressing1 grilled chicken breast
Evening snack (optional)
No snack -- late dinner
Today’s Fluid Intake: 1 c. green tea; 64 oz water (1.89 liters)
Monday, September 14, 2009
Donna's Fatloss blog day 1
Donna’s Fatloss blog Day 1
Workout
Cardio
5 min warm-up of jumping jacks on mini-trampoline
2 sets of intervals – 2 min jogging; 3 min walking
Strength Training
Prisoner squat: bw x 10, bw x 10, bw x 8
Bench step-ups: bw x 10, bw x 8, bw x 7
Bench pushups: bw x 8, bw x 8, bw x 6
Burpees (with jump): bw x 7, bw x 6, bw x 6
Bent knee bench dips: bw x 10, bw x 9, bw 7
Get-ups (minus weight): bw x 5, bw x 5, bw x 4
Nutrition
Breakfast - 8:40 am
1 apple
1 cup of cooked oatmeal with cinnamon and
1 tbsp of sliced almonds unsalted
Morning Snack - 11:30am
1/2 cup of low fat plain yogurt with fresh blueberries
Lunch - 1:15 pm
2 cups of mixed greens salad with peppers, cucumbers and roasted turkey breast with 1 tbsp olive oil/lemon juice dressing
1 banana
Afternoon Snack - 4:00 pm
1 apple with 1 tbsp natural peanut butter
Dinner - 7:30 pm
2 cups steamed broccoli
2 cups mixed green salad with 1 tbsp lemon/olive oil dressing
3 oz. grilled salmon
Evening snack (optional)
Since ate dinner late, did not eat optional evening snack
Today’s Fluid Intake: 2 c. green tea; 64 oz water (1.89 liters)
Workout
Cardio
5 min warm-up of jumping jacks on mini-trampoline
2 sets of intervals – 2 min jogging; 3 min walking
Strength Training
Prisoner squat: bw x 10, bw x 10, bw x 8
Bench step-ups: bw x 10, bw x 8, bw x 7
Bench pushups: bw x 8, bw x 8, bw x 6
Burpees (with jump): bw x 7, bw x 6, bw x 6
Bent knee bench dips: bw x 10, bw x 9, bw 7
Get-ups (minus weight): bw x 5, bw x 5, bw x 4
Nutrition
Breakfast - 8:40 am
1 apple
1 cup of cooked oatmeal with cinnamon and
1 tbsp of sliced almonds unsalted
Morning Snack - 11:30am
1/2 cup of low fat plain yogurt with fresh blueberries
Lunch - 1:15 pm
2 cups of mixed greens salad with peppers, cucumbers and roasted turkey breast with 1 tbsp olive oil/lemon juice dressing
1 banana
Afternoon Snack - 4:00 pm
1 apple with 1 tbsp natural peanut butter
Dinner - 7:30 pm
2 cups steamed broccoli
2 cups mixed green salad with 1 tbsp lemon/olive oil dressing
3 oz. grilled salmon
Evening snack (optional)
Since ate dinner late, did not eat optional evening snack
Today’s Fluid Intake: 2 c. green tea; 64 oz water (1.89 liters)
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