Week 3, Day 3

Nutrition
B: 7:30 am; 1/2 cup oatmeal, slivered almonds, apple, cinnamon
S: 10:30 am; 1/2 cup low-fat plain yogurt, 1/2 cup blueberries
L: 12:45 pm; green salad w/ pork chop
S: 3:30 pm; pear w/ peanut butter
D: 7:00 pm; grilled ahi, broccoli, green salad

Workout
Warm-up: walking
Intervals: walking/jogging
Get-ups: 1 set of 17
Push-ups: 3 sets of 17
Burpees: 1 set of 12
Lunges: 2 sets of 16
Side rotation: 2 sets of 12
Pull-downs: 2 sets of 12

Week 3, Day 2

Nutrition
B: 7:45 am; smoothie w/ oatmeal, water, banana, yogurt, protein powder, strawberries, flax seed oil
S: 10:30 am; rest of the smoothie
L: 12:45 pm; tuna salad w/ lettuce, bell peppers, pickles, olive oil
S: 3:30 pm; carrots, turkey slices
D: 7:00 pm; grilled pork chop, green salad w/ bell peppers, green onion

Workout
Warm-up: Walking
Intervals: walking/jogging
Get-ups: 1 set of 16
Push-ups (wall): 3 sets of 16
Burpees: 1 set of 11
Lunges (alternating): 2 sets of 14
Side twists: 3 sets of 11
Pull-downs: 3 sets of 11

Week 3, Day 1

Nutrition
B: 8:00 am; 1/2 c. oatmeal, slivered almonds, apple
S: 10:30 am; shake w/ peanut butter, protein powder, 1/2 banana, water
L: 12:45 pm; chicken salad w/ radishes, lettuce, cucumber, bell pepper w/ olive oil and lime juice
S: 4:00 pm; apple w/ peanut butter
D: 7:30 pm; grilled salmon, salad w/ bell pepper and cucumber

Workout
Warm-up: walking
Intervals: walking/jogging
Get-ups: 1 set of 15
Push-ups (wall): 3 sets of 15
Burpees: 1 set of 10
Lunges (alternating): 2 sets of 12
Standing Band Rotations: 3 sets of 10
Band Pull-downs: 3 sets of 10

Week 2, Day 7

Nutrition
B: 7:45 am; 1/2 shake
S: 10:30 am: 1/2 shake
L: 12:45 pm; tuna w/ black beans (1/2 cup), bell peppers, pickle, lettuce, olive oil
S: 4:00 pm; 1/2 chicken breast, bell peppers
D: 7:00 pm; halibut (grilled); brussel sprouts (boiled); green salad w/ cucumbers and bell peppers

Workout
One hour hike, pushing a stroller

Week 2, Day 6

Nutrition
B: 7:45 am; oatmeal w/ almonds and cinnamon; apple
S: 10:30 am; 1/2 cup low-fat yogurt, 1/2 cup fresh blueberries
L: 12:30 pm; chicken salad w/ dressing, bell peppers cucumbers
S: 4:00 pm; apple with peanut butter
D: 7:30 pm; grilled chicken breast, lettuce, olive oil, boiled broccoli

Workout
None

Week 2, Day 5

Nutrition
B: 7:45 am; 1/2 shake
S: 10:30 am: 1/2 shake
L: 12:45 pm; tuna w/ kidney beans (1/2 cup), cucumber, bell peppers, pickle, lettuce, olive oil
S: 4:00 pm; 4 ham slices
D: 7:00 pm; flank steak (grilled); brussel sprouts (boiled); green salad w/ cucumbers and bell peppers

Workout
Warm-up: walking
Intervals: walking/jogging
Squats: 2 sets of 14
Step-ups: 2 sets of 14
Push-ups: 2 sets of 14
Burpees: 1 set of 14
Bench-dips: 1 set of 14
Get-ups: 1 set of 14

Week 2, Day 4

Nutrition
B: 7:45 am; oatmeal w/ almonds and cinnamon; apple
S: 10:30 am; 1/2 cup low-fat yogurt, 1/2 cup frozen blueberries
L: 1:00 pm; chicken salad w/ dressing and cucumbers
S: 4:00 pm; apple with peanut butter
D: 7:30 pm; chicken breast, lettuce, olive oil

Workout
Warm-up: walking
Intervals: walking/jogging
Squats: 2 sets of 13
Step-ups: 2 sets of 13
Push-ups: 2 sets of 13
Burpees: 1 set of 13
Bench-dips: 1 set of 13
Get-ups: 1 set of 13