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)