Donna’s Fatloss blog Day 42

Donna’s Fatloss blog Day 42

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

Nutrition

Breakfast – 10:00 am

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

Morning snack – 12:00 pm

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

Lunch – 2:30 pm

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

Afternoon snack – 4:00 pm

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

Dinner – 7:00 pm

4 oz grilled salmon on mixed greens
1 c sautéed spinach

Fluid intake – 2 liters water

Donna’s Fatloss blog Day 41

Donna’s Fatloss blog Day 41

Workout
Free day

Nutrition
Breakfast – 10:30 am

1 c. oatmeal with fresh blueberries and 1 tbsp almonds

Morning Snack - 12:45 pm

1 c. fresh blueberries
2 oz of dry unsalted pecans

Lunch – 3:00 pm

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

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

Dinner – 8:00 pm

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

Fluid intake - 2 liters water

Donna’s Fatloss blog Day 40

Donna’s Fatloss blog Day 40

Did the crunches today.

Workout
Cardio

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

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

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

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

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

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

Today’s Fluid Intake:2.13 liters

Donna’s Fatloss blog Day 39

Donna’s Fatloss blog Day 39

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

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

Workout
Cardio

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

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

Nutrition

Breakfast – 9:00 am

1 c. oatmeal with cinnamon and 1 banana

Morning Snack – 11:30 am

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

Lunch –1:30 pm

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

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

Dinner – 6:45 pm

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

Fluid Intake: 2.13l (72 oz)

Donna’s Fatloss blog Day 38

Donna’s Fatloss blog Day 38

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

As usual enjoyed the smoothie today.

Workout
Cardio

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

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

Nutrition

Breakfast – 9:00 am

Protein smoothie

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

Morning Snack – 11:30 am

Rest of smoothie

Lunch –1:20 pm

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

Afternoon Snack – skipped; full

Sliced carrots with 3 oz roasted chicken breast

Dinner – 7:00 pm

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

Fluid Intake: 2.13l (72 oz)

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

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)

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)

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

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

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

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

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)

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)

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

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)

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

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)

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

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)

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

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

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)

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)

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)