FLP - Day 33 - Christmas Day 2009

Santa brought me a book "Eating A Memoir" by Jason Epstein. Alice Waters describes it as "What a storyteller! He brings food into the cultural experience in a beautiful way."

No Real Cardio just a short walk through the neighborhood with my sister, a widow of less than two months. She's visiting with us for about a week.

Strength Training - I felt the need to do something as I'm still getting cramping in my legs several times during the night

Chin-downs 2 sets - 10 reps, this is still pretty much dropping straight to the floor, I keep one foot on the edge of chair and carefully lower myself to the floor.
Lunge, curl, Press - 2 sets 16 reps
Squat, Curl, Press 2 sets 12 reps
Front Dual dumbbell Raise 2 sets 12 reps

Nutrition -

Breakfast - Cooked Oatmeal with 1/2 chopped apple, 1 T sliced almonds, 1/2 T flax seed, no stevia as that has a foul aftertaste

No Morning Snack as I was really busy making Christmas dinner

Lunch & Dinner (one meal) - Turducken which I created myself (turkey, duck, & chicken with dirty rice stuffing); spinach & artichoke heart stuffing; sweet potatoes, roasted brussel sprouts, baked cranberry sauce, & a glass of Malbec

Snack - 1 Thomas Haas Sparkle Cookie & 1 Mexican Wedding Cookie

FLP - Day 32 - Christmas Eve Day !!!

Cardio was walking/jogging through the neighborhood.

Strength Training

Jackknife & Pushup 1 set - 12 reps, 2 sets 9 reps; I still have problems balancing on the ball, I maybe need a smaller ball and a less slippery floor :-)
Chin-downs 3 sets - 10 reps, this is still pretty much dropping straight to the floor, I keep one foot on the edge of chair and carefully lower myself to the floor. Everyday I do a couple without the chair, but at 170 lbs, I don't seem to make much progress at this but I keep at it.
Lunge, curl, Press - 3 sets 18 reps
Toe Tappers - 3 sets 16 taps each leg
Squat, Curl, Press 3 sets 13 reps
Front Dual dumbbell Raise 3 sets 13 reps

Nutrition -

Breakfast - Smoothie - It tasted rather bitter and vile this morning. I thought it was because I used fresh, not frozen strawberries. Part way through the smoothie I realized I forgot to add a banana. That made all the difference. :-)

No Morning Snack

Lunch - Canned tuna, some pepper strips, a dill pickle spear, some garbanzos, & a half of a Honeycrisp apple

Afternoon Snack - A couple carrot & celery sticks while I was preparing the base for dinner

Dinner - Cioppino & a green salad

No Evening Snack

FLP - Day 31 - December 23, 2009

I'm not just about the food. I made this evergreen wreath and several others for the holiday season. I get the greens from our local yard waste and recycle them. :-)


Cardio was walking/jogging through the neighborhood.

Strength Training
Jackknife & Pushup 1 set - 11 reps, 2 sets 9 reps; I still have problems balancing on the ball, I think I need a smaller ball
Chin-downs 3 sets - 10 reps, this is still pretty much dropping straight to the floor, I keep one foot on the edge of chair and carefully lower myself to the floor. Everyday I do a couple without the chair, but at 170 lbs, I don't seem to make much progress at this. On Cybex equipment assisted lift, I can pull up 120-130 lbs for six reps, but that's a far cry from 170 lbs.
Lunge, curl, Press - 3 sets 16 reps
Toe Tappers - 3 sets 14 taps each leg
Squat, Curl, Press 3 sets 12 reps
Front Dual dumbbell Raise 3 sets 12 reps

Nutrition -

Breakfast - 1/2 small grapefruit (they are terrific right now), Spinach Omelet with 1 whole egg + 2 egg whites, 2 cups spinach nuked, 1/2 c peppers, 2 shrooms

No morning Snack

Lunch - Mexican salad using my homemade salsa & small cold grilled chicken breast

Afternoon Snack - 1/2 c Edamame

Dinner - Sauteed Salmon Burger, Mixed Greens with tomatoes, carrots, peppers, & cauliflower. I used fresh wild salmon instead of the canned stuff and made this like we get in Norway

No evening snack

FLP - Day 30 - December 22, 2009

Cardio was walking/jogging through the neighborhood.

Strength Training
Jackknife & Pushup 1 set - 11 reps, 2 sets 8 reps; I still have problems balancing on the ball, I think I need a smaller ball but I still haven't gotten another one
Chin-downs 3 sets - 10 reps, this is still pretty much dropping straight to the floor, I keep one foot on the edge of chair and carefully lower myself to the floor. Every day I try it a couple times without the chair but I'm not any more controlled in spite of my efforts.
Lunge, curl, Press - 3 sets 14 reps - evidently it wasn't a typo yesterday to do 12 reps but these are easy
Toe Tappers - 3 sets 12 taps each leg, also easy
Squat, Curl, Press 3 sets 11 reps, also easy
Front Dual dumbbell Raise 3 sets 11 reps

Nutrition -

==> I think there is something missing in my nutrition as I have been waking up several times almost every night with severe cramps in my lower legs. A couple times I've had to get up to walk it out. This is not a problem I normally have. I take a B-Complex vitamin as I don't process vitamin B properly, but that's the only thing I take.

Breakfast - 2 hard boiled eggs and a couple of pickles slices, needed the variety and this is a favorite breakfast

Morning Snack - 1/2 c of blackberries

Lunch - Green Salad with grape tomatoes, carrots, & canned tuna with a little olive oil & lemon

Afternoon Snack - 1/2 Honey Crisp Apple

Dinner - Same as Lunch. This is boring beyond belief.

FLP - Day 29 - December 21, 2009

Sunday's "Fun" Cardio was limited to an hour walk around the neighborhood. We had six inches of snow (our unlucky neighbors in Philly had closer to 2 feet) which required me to use my super duper snow blower to clear our snow as well as three neighbors' driveways. My husband is unable to help at all right now as he had shoulder surgery on December 10th for a torn labrum. He is recovering, doing PT several times daily at home as well as outpatient PT, but is unable to drive and do various other activities for the time being.

Worked out from home today. Walk & jog the neighborhood road

Cardio was walking/jogging through the neighborhood. This isn't as efficient as at the fitness center, but strength training is just easier at home as I need to go back and forth between an exercise room and the equipment room at the fitness center.

Strength Training
Jackknife & Pushup 1 set - 10 reps, 2 sets 8 reps; I still have problems balancing on the ball, I think I need a smaller ball
Chin-downs 3 sets - 10 reps, this is still pretty much dropping straight to the floor, I keep one foot on the edge of chair and carefully lower myself to the floor.
Lunge, curl, Press - 3 sets 10 reps
Toe Tappers - 3 sets 10 taps each leg
Squat, Curl, Press 3 sets 10 reps
Front Dual dumbbell Raise 3 sets 10 reps

Nutrition -

Breakfast - Coach Rylan's hot cereal of oats, wheat germ, flax seed, sliced almonds, sunflower seeds, raisins, and cooked quinoa.

==>I was happy to see "Inca Rice" added to our diet. I must remember to send Coach the recipe for Quinoa Stew with Corn and Zucchini.

No Morning Snack - wasn't hungry and forgot about it as I was very busy

Lunch - Spinach Salad with mushrooms, a hard boiled egg, and a little sliced chicken breast, plus a little oil & lemon juice dressing

==>I was happy to see the addition of hard boiled eggs

Afternoon Snack - 1 cup of broccoli, carrots, & celery

Dinner - Stir Fry of broccoli, mushrooms, bok choy, & chicken breast with a trace of soy sauce

No Evening Snack

FLB - The Official Light Tour Cookie Baker

I've read your blogs and about your baking for Christmas. This is a small part of my baking for the week. I'm the Official Light Tour Cookie Baker for our local newspaper. One of the columnists in our newspaper, The Morning Call, puts together routes so you can drive around and see the best Christmas lights in the surrounding three counties. He also raises money for the local food bank by taking bids from people to drive around with him during Christmas week. People get very generous. Last year he raised about $12,000 plus many of the people with spectacular displays put out boxes to collect canned goods. The people with winning bids also get boxes of my cookies. This week I've made about 50 pounds of cookies but still have several more to make. Fortunately my joy is in making them, not eating them. I also send boxes to family and friends all over the country. They expect them.

Here's a pointer to yesterday's column on the Light Tour. http://www.mcall.com/entertainment/all-bill-white-xmas-lights-2009,0,2578017.story Take a look around. The photo on this page is not the very best lights. That honor belongs to a house on Sunset Drive in Bethlehem. The house looks like "National Lampoon does Christmas". Take a look at these photos. http://www.mcall.com/entertainment/holidays/billwhite/all-lighttour-121609-pictures,0,695827.photogallery

And here's an article about Bill White, the columnist, asking for bids -- http://www.mcall.com/news/all-bw_5food-bill-white-christmas-lights.7102261de,0,5023466.column

FLB - Day 26 - DECEMBER 18 - MY BIRTHDAY!!!

Worked out from home today. Walk & jog the neighborhood road

Cardio was walking/jogging through the neighborhood. This isn't as efficient as at the fitness center, but strength training is just easier at home

Strength Training
Jackknife 1 set - 12 reps, 2 sets 11 reps
Chin-downs 3 sets - 10 reps, this is pretty much dropping straight to the floor, but I don't expect to do real chin-ups until I drop at least 20 lbs. more. I keep one foot on the edge of chair and carefully lower myself to the floor.
Alternating Lunges with Curl - 3 sets, 20 reps - absolutely the easiest thing of this training
Pushups (superset) 3 sets 11 reps/Dumbbell Bench press on Ball 11 reps
Squat, Curl, Press 3 sets 12 reps
Band Rotations on Stability Ball 3 sets 13 reps

There is no way that I can just bump up the reps by one every day. I push myself to failure and that's the best I can do.

Salsa Class from 8 - 10 PM ON2 with Open Shines and Partnerwork

Nutrition -

Breakfast - 2 Eggs Up with 2 T Homemade Salsa - pretend I have Huevos Rancheros

Morning Snack - 1 C of Fresh Blackberries ( I don't buy into the "Eat Local" when stuff like this is in season somewhere - Don't get me wrong, I eat local food when it's "in season", but I'm not about to give up bananas, grapefruits, mangoes, etc. as they can't be grown local to me. :-) )

Lunch - Mixed Greens, grape tomatoes, & baby carrots with a touch of lemon & olive oil; 3 oz. roast chicken

Afternoon Snack - 1/2 honeycrisp apple

Dinner - Grilled Tilapia & a salad of mixed greens with tomatoes, carrot, and raw broccoli (hey, it's my birthday)

No Evening Snack

FLB - Day 25 - December 17, 2009

Cardio was walking/jogging through the neighborhood. This isn't as efficient as at the fitness center, but strength training is just easier at home

Strength Training
Jackknife 1 set - 12 reps, 2 sets 11 reps
Chin-downs 3 sets - 10 reps, this is pretty much dropping straight to the floor, but exhausting, don't expect to do real chin-ups until I drop at least 20 lbs. more

Alternating Lunges with Curl - 3 sets, 18 reps
Pushups (superset) 10 reps/Dumbbell Bench press on Ball 3 sets 10 reps
Squat, Curl, Press 3 sets 12 reps
Band Rotations on Stability Ball 3 sets 13 reps

Nutrition:

Breakfast - 1/2 C Cooked Oatmeal with 1T almonds, 1/2 T flax seed - no Stevia as that leaves a disgusting after taste, 1/2 apple

Morning Snack - 1/4 c plain yogurt & 1/4 c blueberries

Lunch - Small green salad with green peppers & broccoli, 2 oz. turkey breast on the side; 1/2 apple

No afternoon snack as I forgot about it

Dinner - Leftover baked scallops, nuked asparagus, & a small green salad

No Evening Snack

FLB - Day 24 - December 16, 2009

Worked out from home again today. Walk & jog the neighborhood road

Cardio - warm up then 4 sets of high intensity, low intensity

Strength Training
Jackknife 3 sets - 11 reps
Chin-downs 3 sets - 10 reps, this is pretty much dropping straight to the floor, not very controlled, but exhausting
Alternating Lunges with Curl - 3 sets, 16 reps
Pushups (superset) 10 reps/Dumbbell Bench press on Ball 3 sets 10 reps
Squat, Curl, Press 3 sets 12 reps
Band Rotations on Stability Ball 3 sets 12 reps

Made up Belly Dance Class I missed a few weeks ago

Nutrition -

Breakfast - 1/3 Smoothie

Morning Snack - 1/6 Smoothie

Lunch - 1/2 Can White Tune, red & green pepper strips, a dill pickle spear, 1/4 c garbanzo beans on greens; 1/2 apple

Afternoon Snack - 1/2 C carrots & raw broccoli

Dinner - Baked Scallops; roasted butternut squash; small green salad with veggies

FLB - Day 23 - December 15, 2009

Worked out from home today - found it is actually easier doing this stuff at home as I don't have to move from the equipment room into the activity room and back like I do at the fitness center

Cardio - outside walking & jogging the loop through the neighborhood

Strength Training
Jackknife 3 sets - 11 reps, it's tricky staying on the ball
Chin-downs 3 sets - 11 reps, this is pretty much dropping straight to the floor, not very controlled
Alternating Lunges with Curl - 3 sets, 14 reps, realized I screwed up yesterday with only 10
Pushups (superset) 10 reps/Dumbbell Bench press on Ball 3 sets 11 reps
Squat, Curl, Press 3 sets 11 reps
Band Rotations on Stability Ball 3 sets 11 reps

Nutrition -

Breakfast - 1/2 small grapefruit; Omelet of 1 egg + 2 egg whites, nuked spinach & some leftover sauteed mushrooms

No Snack - wasn't hungry

Lunch - 1/2 portion Mexican Salad + 2 oz. grilled chicken breast

Afternoon Snack - 1/2 c Edamame beans

Dinner - Salmon Burger - mixed part of a can of salmon with a chopped hard boiled egg, chopped green peppers & dill; served with salad greens, tomato, & raw broccoli

This is a summer dinner and doesn't appeal to me when it's 20 degrees outside. I love salmon and prefer it grilled or planked in winter.

No evening snack

FLB - Day 22 - December 14, 2009

Worked out at Air Products Fitness Center Today

Cardio - Elliptical 5 minutes warm up, High Intensity - 2:15 min, Low Intensity - 2:00 min,
4 sets total - I had to do 3 sets & go back after Strength Training and do a 2 minute warmup then another set of high and low

Strength Training
Jackknife 3 sets - 10 reps
Chin-downs 3 sets - 10 reps, this is pretty much dropping straight to the floor, not very controlled
Alternating Lunges with Curl - 3 sets, 10 reps
Pushups (superset) 10 reps/Dumbbell Bench press on Ball 3 sets 10 reps
Squat, Curl, Press 3 sets 10 reps
Band Rotations on Stability Ball 3 sets 10 reps

Belly Dancing Class from 5 - 6 PM

Nutrition -

Breakfast - 2 eggs up & 2 T Homemade Salsa

Morning Snack - 1/2 C. Blueberries

Lunch - 2 C Mixed Greens, grape tomatoes, & baby carrots with olive oil & lemon juice; canned tuna

Afternoon Snack - 1/2 Honeycrisp Apple

Dinner - 2 C Greens, a tomato, & carrots with olive oil & lemon juice; grilled chicken - had a hard time eating this boring salad twice today

FLB - Day 21 - December 13, 2009

Cardio for the day was roller skating with my friend, Rose.

My husband had shoulder surgery on Thursday for a torn labrum and some other repair so he is out of commission as he starts PT on Monday. Recovery will be about 8 weeks, but hopefully he'll be driving in 3 weeks.

Nutrition -

Breakfast - 2 Eggs scrambled

Morning Snack - 1/2 cup of blackberries

Lunch - salad greens with a sliced tomato, 2 oz grilled chicken, a little olive oil and lemon juice

Afternoon Snack - 1/2 apple + 1 T of natural almond butter

Dinner - more salad greens, tomato, green peppers with olive oil & lemon juice , 4 oz grilled turkey fillet

No Evening Snack

FLB- Day 19 - December 11, 2009

Cardio: Worked out at Air Products Fitness Center today using On Life Fitness Elliptical Trainer.

Warmup: 5 minutes, then 3 sets of Intervals 2 minutes @high intensity + 2 minutes @low intensity; I did an addition interval after strength training as I couldn't complete the 4th set in the initial warmup as I was just too tired

Strength Training:

Decline Pushup - 1 set, 14 reps
Stability Ball Pushup - 2 sets, 14 reps
Dumbbell Burpees - 6 lb. weights - 3 sets, 6 reps , weights actually made these a little easier as I'm not afraid of crashing onto my wrist. I'm working for more speed as this is not a pretty sight
Walking Lunges - 3 sets of 20 with weights
Standing Band Rotations - 3 sets, 14 each direction, I used the equipment at the gym instead of bands
Pull Downs - 3 sets of 14, used equipment instead of bands since I was at the gym
Get-Ups - Weighted - 3 sets, 7 reps, my butt is off the ground by 18 inches or so, but nowhere near standing up.

Salsa Dance Class @ The Banana Factory from 8 - 10 PM :-)

Nutrition:

7 AM Breakfast - Smoothie with Frozen Strawberries, Banana, etc.

No Morning Snack - not hungry

11:45 Am Lunch - Drained canned tuna, 2 dill pickle spears, 1/4 c pepper slices, 1/4 garbanzos, and a Honeycrisp apple

No afternoon snack as I was doing something and forgot about it

6 PM Dinner - Leftover Chicken with 40 Cloves of Garlic, mashed cooked turnips, plus a small green salad with veggies and tomato

As always I drink water, sparkling water, and herbal tea

FLP - Day 18 - December 10, 2009

Cardio: Worked out at home today so cardio was walking & jogging : 5 minutes warmup, then 4 sets of Intervals 2 minutes @high intensity + 2 minutes @low intensity

Strength Training:

Get-Ups - Weighted - 3 sets, 7 reps, my butt is off the ground by 18 inches or so, but nowhere near standing up. I keep trying.
Decline Pushup - 1 set, 14 reps
Stability Ball Pushup - 2 sets, 14 reps
Dumbbell Burpees - 6 lb. weights - 3 sets, 6 reps , weights actually made these a little easier as I'm not afraid of crashing onto my wrist. I'm still terrible at them as it hurts my right wrist a little, but now I can work at more speed, then more reps
Walking Lunges with weights - 3 sets of 18
Standing Band Rotations - 3 sets, 13 each direction, these are actually easier than at the gym as I use appropriate weight at the gym (I don't know what 6 on Cybex translates to)
Pull Downs - 3 sets of 13, these also are easier

Nutrition:

6:45 AM Breakfast - A Clementine, an Omelet with 1 Large Egg + 2 egg whites, spinach, bell peppers, & mushrooms

10 Am Morning Snack - a half of a Quick Shake with banana & almond butter

12 PM Lunch - Mexican Salad with my homemade salsa, grilled chicken breast, & green peppers plus radishes

3:30 PM Snack - 1/2 portion Edamame beans, I have always liked these but I don't really like eating a lot of soy as I don't think it is good for you. I think the soy industry has done a "sales job" on the public.

6:30 PM Dinner - Leftover Planked Wild Salmon with a green salad plus grape tomatoes, broccoli, and cauliflower

FLP - Day 17 - December 9, 2009

Cardio: Worked out at Air Products Fitness Center today, shown in the photos. You might know Air Products from their green and white tanker trucks carrying oxygen, nitrogen, hydrogen, helium, and argon.

On Life Fitness Elliptical Trainer shown in the above photo

Warmup: 5 minutes, then 3 sets of Intervals 2 minutes @high intensity + 2 minutes @low intensity; I did an addition interval after strength training as I couldn't complete the 4th set in the initial warmup as I was just too tired

Strength Training:

Decline Pushup - 1 set, 14 reps
Stability Ball Pushup - 2 sets, 14 reps
Dumbbell Burpees - 6 lb. weights - 3 sets, 6 reps , weights actually made these a little easier as I'm not afraid of crashing onto my wrist. I'm working for more speed
Walking Lunges - 3 sets of 16
Standing Band Rotations - 3 sets, 12 each direction, I used the equipment at the gym instead of bands
Pull Downs - 3 sets of 12, used equipment instead of bands since I was at the gym
Get-Ups - Weighted - 3 sets, 7 reps, my butt is off the ground by 18 inches or so, but nowhere near standing up.

Nutrition:

5:45 AM Get up and feed my cats who act like they are starving

6 Am Breakfast - Cooked Oatmeal with 1 T almonds & 1 t flax seed plus chopped apple

9:30 Am Morning Snack - 1/2 c plain yogurt plus 1/2 c fresh blackberries

12 PM Green Salad with green peppers, broccoli, cauliflower plus lemon juice & olive oil; turkey breast, 1 pear

3 PM Snack - Honeycrisp Apple sliced and 1 T almond butter

6:30 Dinner - Chicken with 40 Cloves of Garlic, mashed cauliflower, small green salad with dressing -- I missed eating the fresh bread, Jim Lahey's No Knead Bread, I baked for my husband. I forgot to take a photo, but I'll try to remember next time. It's an artisan bread like I've had in Tuscany.

FLP - Day 16 - December 8, 2009

Cardio: Worked out at home today so cardio was walking & jogging : 5 minutes warmup, then 4 sets of Intervals 2 minutes @high intensity + 2 minutes @low intensity

Strength Training:

Get-Ups - Weighted - 3 sets, 7 reps, my butt is off the ground by 18 inches or so, but nowhere near standing up.
Decline Pushup - 1 set, 14 reps
Stability Ball Pushup - 2 sets, 14 reps
Dumbbell Burpees - 6 lb. weights - 3 sets, 6 reps , weights actually made these a little easier as I'm not afraid of crashing onto my wrist. I'm still terrible at them as it hurts my right wrist a little, but now I can work at more speed, then more reps
Walking Lunges - 3 sets of 14
Standing Band Rotations - 3 sets, 12 each direction, these are actually easier than at the gym
Pull Downs - 3 sets of 12

Nutrition:

6 AM - Breakfast - Protein Smoothie

No Morning Snack - not hungry

11:45 Lunch - Tuna with 1/4 c sliced green peppers, 2 dill pickle spears, 1/4 c garbanzo beans on a bed of greens; a pear

2:30 Snack - 1/2 c baby carrots & 1 slice deli turkey breast

6:30 PM Dinner - Broiled Shrimp and leftover roasted butternut squash, plus romaine salad with chopped veggies plus a few grape tomatoes

No Evening Snack

FLP - Day 15 - December 7, 2009

Cardio: Worked out at Air Products Fitness Center today.

On Life Fitness Elliptical Trainer

Warmup: 5 minutes, then 3 sets of Intervals 2 minutes @high intensity + 2 minutes @low intensity; I did an addition interval after strength training as I couldn't complete the 4th set in the initial warmup as I was just too tired


5 - 6 PM Belly Dancing Class

Strength Training:

Decline Pushup - 1 set, 14 reps
Stability Ball Pushup - 2 sets, 14 reps
Dumbbell Burpees - 6 lb. weights - 3 sets, 6 reps , weights actually made these a little easier as I'm not afraid of crashing onto my wrist. I'm still terrible at them as it hurts my right wrist a little, but now I can work at more speed, then more reps
Walking Lunges - 3 sets of 12
Standing Band Rotations - 3 sets, 10 each direction, I used the equipment at the gym instead of bands
Pull Downs - 3 sets of 10, used equipment instead of bands since I was at the gym
Get-Ups - Weighted - 3 sets, 7 reps, my butt is off the ground by 18 inches or so, but nowhere near standing up. Friday night at Salsa Class I had the one young instructor try this. We know he has exceptionally long arms as he is only 5'3" but his arms as long as my instructor's who is 5'11". He struggled, but got up. We realized my arms are short for my height too. I can leg press 280 lbs. and do leg lifts of 85 lbs. no problem, so it's very strange I can't do these.


Nutrition:

6 AM - Breakfast: 1/2 Grapefruit, Omelet with 2 whole (large) eggs + 2 egg whites, spinach, peppers, & mushrooms. Omelet is too big, I never eat 3 egg omelets and I only ever use eggs sized as "large" as that's what baking recipes are based on. My husband ate a third of the omelet.

10 AM - Morning Snack - 1/2 of a Quick Shake

12 PM Lunch - Mexican Salad with green peppers & radishes (no red onions as they don't agree with me), grilled chicken breast, and some of my homemade salsa (made with sweet onions) which I canned at the end of summer with my heirloom garden tomatoes

No Afternoon Snack as I wasn't hungry

6:15 PM Dinner - Wild Caught Salmon with Alton Brown's Salmon Spice Rub (homemade) baked on a plank, mixed greens salad with tomatoes, pickles, peppers, broccoli

No Evening Snack as I'm not hungry and I never snack after dinner

FLP - Day 14 - December 6, 2009

Cardio was walking the loop through our development and out to the township park. We had five inches of snow overnight so that required me to shovel snow, which from my understanding is an isometric exercise. There was not enough snow to start my snow blower. It is the envy of all the men in the neighbor- hood. When we have real snowfalls, I do three or four neighbors driveways as well as ours. It's my power toy as I got it when my husband was working out of state. He'd be gone Mon thru Fri so naturally that's when it snowed.

Nutrition:

7:30 AM Breakfast - Smoothie - from reading other GP blogs, I seem to be the only one who thinks these taste like sludge. I got Vegan proteins+ at the GNC store. It and all the other stuff added result in a really gritty smoothie. I'll order Vega brand to try when I finish this. And I don't like the nasty after taste of stevia.

10 AM Morning Snack - Half of remaining half of smoothie, I wasn't very hungry.

12 PM Lunch - Tuna, several pieces of pepper, 2 slivers dill pickle, 1/4 c giant white beans on a bed of greens; a pear (the cats love this lunch as they get tuna juice for lunch)

3 PM Afternoon Snack - 1 c sliced carrots and cauliflower

6:30 PM Dinner - Fish in a Bag (Bluefish seasoned with a little Tony Chachere, a slice of onion, a slice of tomato, a tsp of olive oil baked in a parchment bag), roasted butternut squash, and an arugula salad with a few grape tomatoes plus peppers and a trace of lemon/olive oil dressing

FLP - Day 13 - December 5, 2009

Today is a cardio and strength training free day.

I couldn't help myself. I got on the scale and was almost 5 pounds lighter and the tape measure said I'm down 3 1/2 inches - an inch at the waist and an inch at the hips. :-)

Nutrition:

7:30 AM Cats wake me up as they are hungry

Feed them and then had 1 C cooked oatmeal with 1 T almonds, 1 t flax seed, and chopped apple. Tea

No Morning Snack as I wasn't hungry


11:30 AM Lunch - 2 Oz Chicken Breast, sliced peppers, carrots, and broccoli on a bed of lettuce with a little olive oil and lemon juice; 1 small persimmon

3 PM Afternoon Snack - less than 2 oz. almonds

6:30 PM Dinner of 6 oz. filet mignon with roasted mushrooms and nuked asparagus, plus a rocket salad (maybe the last from my garden) with roasted red pepper and a few sliced black olives (salad not shown in photo)

water, sparkling water, and herbal tea

FLB - Day 12 - December 4, 2009

Worked out at Air Products Fitness Center today.
Cardio Training On Life Fitness Elliptical Trainer

Warmup: 5 minutes, then 2 sets of Intervals 2 minutes @high intensity + 2 1/4 minutes @low intensity; I did an addition interval after strength training as I couldn't complete the 3rd set in the initial warmup as I was just too tired

8 - 10 PM Salsa Dance Class - Javier, my friend and teacher is the guy in the middle of the photo with the black t-shirt. We dance New York Style Salsa ON2. It's a leadable dance and the photo is of partnerwork. I'm taking the photo, so I'm not in the picture.


Strength Training:

Shoulder Squat - 3 sets, 14 reps
Step-Ups Weighted - 3 sets, 14 reps
Decline Pushup - 1 set, 14 reps
Stability Ball Pushup - 2 sets, 14 reps
Dumbbell Burpees - 3 sets, 5 reps , I'm terrible at these as it hurts my right wrist but I keep trying
Bench Dips - Feet Up - 1 set, 14 reps
Bench Dips - On Ball - 2 sets, 14 reps
Get-Ups - Weighted - 3 sets, 6 reps, my butt is off the ground by 18 inches or so, but nowhere near standing up.

Nutrition:

6:15 AM Breakfast - Smoothie with Vegan proteins+, vanilla almond milk, frozen strawberries, banana, etc.

No Snack as I just wasn't hungry

11:45 AM Lunch - Drained canned tuna (the cats love tuna juice) plus a little Tony Chachere to "kick it up a notch"; a couple Red & Green Pepper strips, 2 homemade dill pickle spears (cucumbers from my garden), 1/4 gigantic beans with a trace of olive oil, 1 small apple

3:30 PM Snack - 1/2 C carrots, not hungry

5:45 PM Dinner - Baked Scallops & Shrimp, nuked broccoli & a small green salad with tomatoes, peppers, & cauliflower (early dinner on Fridays as I have to leave about 7 PM to get to the far side of town for dance)

12:30 AM 2 Oz. almonds - I got home from class hungry.

Water, Sparkling Water, & Herbal Tea

FLP - Day 11 - December 3, 2009

Worked out at home today
Cardio Training Walking/Jogging down the road by my house
Warmup: 5 minutes, then 3 sets of Intervals 2 minutes @high intensity + 2 1/4 minutes @low intensity

Strength Training:

Shoulder Squat - 3 sets, 13 reps
Step-Ups Weighted - 3 sets, 13 reps
Decline Pushup - 1 set, 13 reps
Stability Ball Pushup - 2 sets, 13 reps
Dumbbell Burpees - 3 sets, 5 reps , I'm terrible at these as it hurts my right wrist but I keep trying
Bench Dips - Feet Up - 1 set, 13 reps
Bench Dips - On Ball - 2 sets, 13 reps
Get-Ups - Weighted - 3 sets, 6 reps, my butt is off the ground by 18 inches or so, but nowhere near standing up.

Nutrition:

6:15 AM Breakfast - 1 C cooked "old fashioned" oatmeal with 1 T almonds & 1 t flax seed plus chopped up apple, 2 cups of tea (I only use 1 t flax seed as 1 T seems to explode in my stomach)

9:15 AM Snack - 1/2 Cup of plain Greek Yogurt + 1/2 Cup fresh blackberries

12:45 PM Lunch - 1 C Carrots, Peppers, & Broccoli on a bed of salad greens plus 2 Oz. Chicken Breast with a trace of lemon juice & olive oil plus a little Tony Chachere to "kick it up a notch"; 1 pear

3:30 PM Snack - 1 Oz. whole almonds

6:30 PM Dinner - Baked Walleye seasoned with a little Spike plus nuked cauliflower & a small green salad (Note to Self: No more walleye as it has tiny bones throughout the fillet that you can't feel when preparing the fish)

Water, Sparkling Water, & Herbal Tea

FLP - Day 10 - December 2, 2009

Worked out at Air Products Fitness Center today.
Cardio Training On Life Fitness Elliptical Trainer
Warmup: 5 minutes, then 2 sets of Intervals 2 minutes @high intensity + 2 1/4 minutes @low intensity; I did an addition interval after strength training as I couldn't complete the 3rd set in the initial warmup

Strength Training:

Shoulder Squat - 3 sets, 12 reps
Step-Ups Weighted - 3 sets, 12 reps
Decline Pushup - 1 set, 12 reps
Stability Ball Pushup - 2 sets, 12 reps
Dumbbell Burpees - 3 sets, 5 reps , I'm terrible at these as it hurts my right wrist but I keep trying
Bench Dips - Feet Up - 1 set, 12 reps
Bench Dips - On Ball - 2 sets, 12 reps
Get-Ups - Weighted - 3 sets, 6 reps, my butt is off the ground by 18 inches or so, but nowhere near standing up.

Nutrition:

6:15 AM Breakfast - Smoothie with Vegan proteins+, vanilla almond milk, frozen strawberries, banana, etc. This stuff tastes faintly like chalk and has a texture of sludge. It's probably partly strawberry seeds, but the smoothie is almost chewable. I really want to like this, but the jury is out. I chose frozen strawberries as a visual image of frozen blackberries or blueberries makes me think this would have a bluish grey green color.

No Snack as I just wasn't hungry

11:45 AM Lunch - Drained canned tuna (the cats love tuna juice) plus a little Tony Chachere to "kick it up a notch"; a couple Red & Green Pepper strips, 2 homemade dill pickle spears (cucumbers from my garden), 1/4 gigantic beans with a trace of olive oil, 1 small pear

3:30 PM Snack - 1/2 C carrots, not hungry

6:30 PM Dinner - Baked Tilapia, nuked green beans & a small green salad with raw broccoli & cauliflower

FLP - Day 9 - December 1, 2009

Worked out at home today
Cardio Training Walking/Jogging down the road by my house
Warmup: 5 minutes, then 3 sets of Intervals 2 minutes @high intensity + 2 1/2 minutes @low intensity

Strength Training:

Shoulder Squat - 3 sets, 11 reps
Step-Ups Weighted - 3 sets, 11 reps; 5 lbs. maybe not enough
Decline Pushup - 1 set, 11 reps
Stability Ball Pushup - 2 sets, 11 reps; it's easier for me to do different pushups than 3 sets of the same so I figure whatever gets the job done
Dumbbell Burpees - 3 sets, 5 reps , I'm terrible at these as it hurts my right wrist but I keep trying
Bench Dips - Feet Up - 1 set, 10 reps
Bench Dips - On Ball - 2 sets, 10 reps; again it's easier to vary the type as these hurt my wrist too
Get-Ups - Weighted - 3 sets, 6 reps, my butt is off the ground by 18 inches or so, but nowhere near standing up, but I give it my best effort.

Nutrition:

6:15 AM Breakfast - 1 C cooked "old fashioned" oatmeal with 1 T almonds & 1 t flax seed plus chopped up apple, 2 cups of tea

9:15 AM Snack - 1/2 Cup of plain Greek Yogurt + 1/2 Cup fresh raspberries, prefer yogurt to cottage cheese

11:45 AM Lunch - 1 C Carrots, Peppers, & Broccoli on a bed of salad greens plus 2 Oz. Chicken Breast with a trace of lemon juice & olive oil plus a little Tony Chachere to "kick it up a notch"; 1 plum

3:30 PM Snack - 1 Honey Crisp Apple with 1 T PB

7 PM Dinner - Baked Cod with nuked asparagus & a small green salad with a few veggies

FLP - Day 8 - November 30, 2009

THE FIRST DAY OF WEEK TWO!!!

Worked out at home today
Cardio Training Walking/Jogging down the road by my house
Warmup: 5 minutes, then 3 sets of Intervals 2 minutes @high intensity + 2 1/2 minutes @low intensity

Also 5 - 6 PM Belly Dancing Class - maybe next week I'll provide a photo :-)

Strength Training:

Shoulder Squat - 3 sets, 10 reps
Step-Ups Weighted - 3 sets, 10 reps
Decline Pushup - 1 set, 10 reps
Stability Ball Pushup - 2 sets, 10 reps
Dumbbell Burpees - 3 sets, 5 reps , I'm terrible at these as it hurts my right wrist but I keep trying
Bench Dips - Feet Up - 1 set, 10 reps
Bench Dips - On Ball - 2 sets, 10 reps
Get-Ups - Weighted - 3 sets, 6 reps, my butt is off the ground by 18 inches or so, but nowhere near standing up.

Nutrition: I wasn't able to get protein powder yet, so I followed the Tues., Thurs., Sat. Diet

6:15 AM Breakfast - 1 C cooked "old fashioned" oatmeal with 1 T almonds & 1 t flax seed plus chopped up apple, 2 cups of tea

9:15 AM Snack - 1/2 Cup of plain Greek Yogurt + 1/2 Cup fresh raspberries

11:45 AM Lunch - 1 C Carrots, Peppers, & Broccoli on a bed of salad greens plus 2 Oz. Chicken Breast with a trace of lemon juice & olive oil plus a little Tony Chachere to "kick it up a notch"; 1 small persimmon

3:30 PM Snack - 1 Honey Crisp Apple with 1 T PB

7 PM Dinner - Baked Shrimp with nuked broccoli & a small green salad
OH, NO. Coach Rylan excludes potatoes as veggies. Coach clearly doesn't know John A. McDougall, MD, who regards plain potatoes as a perfect food.

Water, Sparkling Water, & Tea

FLP - Day 7 - November 29, 2009

1 Hour Cardio is required today, but since this is the 5th Sunday of the month, I went to Jimmy Anton's Salsa Social. This is a very special happening which has been going on since 1993. None stop Salsa Dancing from 5 PM - 9 PM. It's early enough that we can get back from NYC by 11 PM or so.

It's always a three shirt dance for men. Everybody just goes to dance Salsa. You dance with anybody who asks you and must not be shy about asking them. There's an occasional Cha-Cha, but no Merengue, no Bacchata, and no Reggaeton!!! Since it's NYC, most people dance ON2 Salsa, but sometimes you find the man is clueless as to timing and he's dancing on 3 or 5 or random. :-(

http://www.salsanewyork.com/magazine/articles/jimmy_anton_social.htm

Nutrition:

7:30 AM Wake up

7:45 AM Breakfast - 1 C Oatmeal with 1 t flax seed & 1 T almonds, 1 Whole Apple, 2 Cups tea

11:45 AM Dinner for Lunch (going into NYC this afternoon) - Tuna Nicoise Salad with grilled tuna, green beans, boiled potatoes, few grape tomatoes, & olives on a bed of mixed greens dressed with lemon juice & olive oil.

3:30 PM Afternoon Snack - 1 Pear

6 PM At Jimmy Anton's - 2 oz. whole almonds

9:30 PM Snack 1 Honey Crisp Apple - everybody else in the car was eating Fried Chicken or Pizza that was picked up on the streets of NYC on our way back to the car. :-(

Lots of Water, Sparkling Water, & Herbal Tea

FLB - Day 6 - November 28, 2009

No Cardio or Strength Training is Required Today.

We walked on the boardwalk at the beach for an hour plus.

Nutrition:

6:30 AM Breakfast - 1 C Oatmeal with 1 chopped Apple, 1 t. flax seed, 1 T. almonds; 2 cups of tea

9:30 AM Snack - 1/2 C fresh blackberries + 1/2 C Greek Yogurt

12:00 PM Lunch - 2 C Spring Mix Salad with more leftover sliced turkey, broccoli & cauliflower, plus 1 T lemon juice & 1 T olive oil

3:30 PM Afternoon Snack - 1 Honey Crisp Apple

6 PM Dinner - Leftover Baked Scrod, mashed Cauliflower, nuked Spinach, & a small mixed greens salad with a few grape tomotoes & green peppers dress with just a trace of lemon juice & olive oil

water, sparkling water, and herbal tea