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)