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

Week 2, Day 3

Nutrition
B: 7:45 am; 1/2 shake (only 1/2 a banana because I forgot to buy more!)
S: 10:30 am: 1/2 shake
L: 12:45 pm; tuna w/ kidney beans (1/2 cup), bell peppers, pickle, lettuce, and olive oil
S: 3:30 pm; apple w/ peanut butter
D: 7:00 pm; scallops and sea bass (grilled); Carnival squash (baked); green salad w/ cucumbers and bell peppers

Workout
Warm-up: walking
Intervals: walking/jogging
Squats: 2 sets of 12
Step-ups: 2 sets of 12
Push-ups: 2 sets of 12
Burpees: 2 sets of 12
Bench-dips: 2 sets of 12
Get-ups: 2 sets of 12

Week 2, Day 2

Nutrition
B: 8:00 am; 1 cup oatmeal, slivered almonds, cinnamon
S: 10:30 am; 1/2 cup low fat plain yogurt, 1/2 cup frozen blueberries
L: 12:45 pm; green salad, cucumbers, green onion, tuna, dressing
S: 4:00 pm; pear, 1 tbsp. Peanut butter
D: 8:00 pm; leeks, lean, boneless pork chop, green salad with radishes, cucumber, and dressing

Workout
Warm-up: walking (10 minutes)
Interval: walking/jogging
Squat: 2 sets of 11, 5 lb. weights
Step-ups: 2 sets of 11, 5 lb. weights
Push-ups: 2 sets of 11 ( wall)
Burpees: 2 sets of 11
Dips: 2 sets of 11
Get-ups: 2 sets of 11

Week 2, Day 1

Nutrition
B: 8:00 am; 1/2 smoothie
S: 10:30 am; 1/2 smoothie
L: 12:45 pm; tuna salad (1 can albacore in water, lettuce, olive oil, kidney beans, dill pickle, red bell pepper)
S: 3:30 pm; 4 slices of turkey, 2 c. sliced bell peppers
D: 7:00 pm; 4 oz halibut (grilled); steamed yellow squash (1 cup); salad with dressing (olive oil and lemon), cucumbers, radishes, tomato, and green onions.
S: 9:00 pm; 2 oz. hazelnuts, herbal tea

Workout
Warm-up: jumping rope (7 minutes)
Intervals: high intensity (jogging); low intensity (walking)
Shoulder Squats: 2 sets of 10
Step-ups: 1 set of 10 (these really hurt my knees!)
Push-ups (wall): 2 sets of 10
Burpees: 2 sets of 10
Bench dips: 2 sets of 10
Get-ups: 2 sets of 10

Feeling
More energized about the exercises. Didn't advance to the push-ups on the bench - I thought I heard you say in the video if we had worked through the other push-ups (wall, bench, regulation), then we should advance to the new ones. Did I hear this right?

Week 1, Day 7

Nutrition
B: 8:00 am; 1 cup oatmeal, slivered almonds, cinnamon
S: 10:00 am; low-fat yogurt, frozen raspberries
L: 12:30 pm; grilled chicken salad, radishes, bell peppers, cucumber, romaine lettuce, dressing
S: 3:00 pm; pear and peanut butter
D: 6:30 pm; grilled chicken, steamed cauliflower, green salad

Workout
1 hour hike

Week 1, Day 6

B: 8:30 am; oatmeal (1 cup) and slivered almonds (1 tbsp.) and cinnamon
S: 10:30 am; low-fat plain yogurt (1/2 cup) and blueberries
L: 12:30 pm; grilled chicken salad; cucumbers and bell peppers (1 cup); romaine lettuce (3 cups); salad dressing (olive oil/lemon juice)
S: 4:00; apple and peanut butter (1 tbsp.)
D: 6:30; grilled salmon, steamed broccoli, green salad

Week 1, Day 5

Nutrition
B: 8:00 am; 1 c. oatmeal; 1 tbsp. slivered almonds, herbal tea, cinnamon
S: 10:45 am; 1/2 cup low-fat yogurt; 1/2 cup blueberries
L: 1:00 pm; chicken salad w/ bell peppers and cucumbers; olive oil and lemon juice dressing
S: 4:00 pm; apple and peanut butter
D: 6:00 pm; grilled salmon, salad, steamed cauliflower

Workout
Warm-up: walking
Prisoner squats: 2 sets of 14
Step-ups: 1 set of 14
Push-ups (wall): 2 sets of 14
Burpees: 1 set of 14
Bench dips (bent knee): 2 sets of 14
Get-ups: 1 set of 14

Feeling
Not so bad for the first week.

Week 1, Day 4

Nutrition
B: 8:00 am; 1/2 cup oatmeal, slivered almonds, cinnamon; herbal tea
S: 11:00 am; Fage 2% plain yogurt, blueberries
L: 1:30 pm; chicken salad w/ celery and cucumbers; olive oil and lemon juice dressing
S: 4:00 pm;
D: 5:30 pm; cheat meal (US Thanksgiving): turkey (2 slices); mashed potatoes (1/8 cup); dressing (1/8 cup); green beans (1/2 cup); sweet potatoes (1/8 cup)

Workout
Warm-up: walking
Prisoner squats: 2 sets of 13
Step-ups: 1 set of 13
Push-ups (wall): 1 set of 13
Burpees: 1 set of 13
Bench dips (bent knee): 1 set of 13
Get-ups: 1 set of 13

Feeling:
Pretty good about not eating too much at Thanksgiving dinner.

Week 1, Day 3

Nutrition
B: 7:45 am; 1 c. Oatmeal w/ 1 tbsp. Slivered almonds and cinnamon; apple
S: 10:30 am; Fage lowfat yogurt w/ frozen berries
L: 12:30 pm; chicken salad w/ 2 cups lettuce and 1 c of bell peppers; dressing
S: pear and peanut butter (1tbsp)
D: broccoli, salad, grilled salmon

Workout
Warm-up: walking
Prisoner squats: 1 set of 12
Step-ups: 1 set of 12
Push-ups (wall): 2 sets of 12
Burpees: 1 set of 12
Bench dips (bent knee): 1 set of 12
Get-ups: 1 set of 12

feeling
not too hungry but really tired

Week 1, Day 2

Nutrition
B: 7:45 am; 1/2 cup oatmeal, 1 tbsp. slivered almonds, sprinkle of cinnamon; apple - medium.
S: 10:30 am; 1/2 cup low-fat plain yogurt (Fage 2%) with 1/2 cup frozen raspberries.
L: 12:45 pm; grilled chicken breast, romaine lettuce (2 cups); sliced cucumber (1/2 cup), lemon juice and olive oil (1 tbsp) dressing.
S: 3:30 pm; pear with 1 tbsp. peanut butter
D: 6:00 pm; steamed green beans (2 cups); boca burger; green salad w/ dressing

Workout
Warm-up: walking (15 minutes, including high/low intensity intervals)
Prisoner squats: 1 set of 11
Step-ups: 1 set of 11
Push-ups (wall): 2 sets of 11
Burpees: 1 set of 11
Bench dips (bent knee): 2 sets of 11
Get-ups: 1 set of 11

Feeling
Dejected about how difficult the exercises are for me.

Week 1, Day 1

Nutrition
B: 7:45 am; 1 c. oatmeal w/ water, 1 tbsp. sliced almonds (unsalted), and 1 tsp. cinnamon; 1 pink lady apple (medium); 1 mug of decaf herbal tea.
S: 10:30 am; 1/2 cup 2% Fage plain yogurt; 1/2 cup frozen raspberries.
L: 12:30 pm; 3 cups romaine lettuce, 1 grilled chicken breast (boneless, skinless); dressing (1 tbsp olive oil, lemon juice, pepper); 1/2 cup cucumber, 1/2 cup cooked butternut squash; banana.
S: 3:45 pm; one pear; 1 tbsp. peanut butter (MaraNantha brand); peppermint tea
D: 7:00 pm; grilled halibut, steamed broccoli, green salad w/ olive oil/lemon juice dressing

Workout
Warm-up: walking (2 x 3 mins high intensity, 2 mins low intensity)
Prisoner squats: 2 x 10
Step-ups: 2 x 10
Push-ups (wall): 2 x 10
Burpees: 2 x 5
Bench dips (bent knee): 2 x 10
Get-ups: 2 x 5

Feeling
Not too bad - a little on the hungry side in the morning, but okay the rest of the day.
Tired after the exercises (did those after dinner). They were a lot harder than I anticipated. I could only finish two sets - my body is shaking as I'm sitting here typing this. Sorry.