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)
Wednesday, September 30, 2009
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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