Thursday February 10

Exercise:

Run 0.5 Miles to the convention center

Set 1 (Strength):

Right Leg/Left Arm Extensions - 1 Minute

Left Leg/Right Arm Extensions - 1 Minute

Rest

Plank - 1 Minute

Crunches - 1 Minute

Rest

Right Leg/Left Arm Extensions - 1 Minute

Left Leg/Right Arm Extensions - 1 Minute

Rest

Set 2: (Burst):

Sprint- 1 Min

Bicycle Sit-ups - 1 Minute

Rest

Hands Down, Sided to side jumps - 1 Minute

Squats - 1 Minute

Rest

Wall Push ups - 1 Minute

Push-ups - 1 Minute

Rest

Set 3 (Strength):

Regular Arm Dips - 30 Seconds

Wall Push-ups - 30 Seconds

Rest

Right Side Arm Dips - 30 Seconds

Right Side Crunches - 30 Seconds

Rest

Left Side Arm Dips - 30 Seconds

Left Side Crunches - 30 Seconds

Rest

Set 4 (Burst):

Sprint - 1 Minute

Sprint - 1 Minute

Rest

Sprint - 1 Minute

Crunches - 1 Minute

Rest

Sprint - 1 Minute

Sprint - 1 Minute

Rest

Walk 0.5 Miles back to office

Eating:
1/4 cup fat free milk in coffee - 0 Points (23 calories, 0 fat, 3 carbs)

3 oz chicken breast and green beans - 4 Points (140 calories, 1.5 fat, 4 carbs)
V8 - 1 Point (70 calories, 0 fat, 14 carbs)

Wednesday February 9

3 Mile Run +

Crunches: 1 min

V-ups/Leg Lifts: 1 min

Rest 30 sec

Right :Side Crunches: 30 sec

Left Side Crunches: 30 sec

Rest:  30 sec

Plank: 1 min

Rest: 30 sec

Push-ups: 30 sec

Sit-ups: 30 sec

2 Pretzel Rods - 4 Points

1 bite cheesecake - 1 Points

Salad with chicken, hummus, croutons and fat free dressing - 6 Points
Special K bar - 2 Points
1 chicken thigh (no skin) - 3 Points
Green Beans - 0 
1/4 cup pasta - 3 Points
2 Bites of Zachs ice cream - 4 Points

Total Points = 23

Tuesday Febrary 8

Exercise:

Run 0.50 miles to Convention Center

Set 1 (30 Sec Set):

Run up stairs

Run down stairs

Rest – 30 sec

Push-ups – 30 sec

Sit ups - 30 sec

Rest – 30 sec

Run up stairs

Run down stairs

Rest – 1 min

Set 2 – Abs (30 Sec Set):

Run up stairs

Crunches – 30 sec

Rest – 30 sec

Plank - 1 min

Rest - 30 sec

Right Side Crunches – 30 sec

Left Side Crunches – 30 sec

Rest – 30 sec

Set 3 (30 Sec Set):

Sprint to the end and back

Run down stairs

Rest – 30 sec

Left arm Dips – 30 sec

Left Side Crunches – 30 sec

Rest – 30 sec

Right arm Dips – 30 sec

Right Side Crunches – 30 sec

Rest – 30 sec

Set 4 (1 Minute Set):

Sprint

Crunches – 1 min

Rest - 30 sec

Sprint

Sit ups – 1 min

Rest – 30 sec

Burpees – 1min

Push-ups – 30 sec

Crunches – 30 sec

Rest – 30 sec

 

Set 5 (30 Sec Set):

Sprint

Crunches – 30 sec

Rest – 30 sec

Sprint

Crunches – 30 sec

Rest – 30 sec

Rocket Jumps – 30 sec

Crunches – 30 sec

Rest – 30 sec

Set 6 (1 Minute Set):

Run up stairs

Rest – 30 sec

Plank – 1 min

Crunches – 1 min

Rest – 30 sec

Push ups/Side Plank – 1 min

Run Down Stairs

Rest – 30 sec

 

Run back to office 0.50 miles

Eating:

1.5 servings of fiber one cereal with 1% milk - 3 Points 
Salad with chicken, hummus, crutons - 5 Points
Apple - 1 Point

1 Bud Light, 2 Glasses Cabernet - 6 Points
1/2 small crab cake, salad, 1/4 egg roll - 8 Points

Total Points = 23

Monday February 7

Exercise:
4 Mile run and 1 minute burst set of crunches
1/2 Apple - 0 Points
2 Servings of Fiber one cereal with milk - 4 Points
Spinach Salad with chicken, hummus, crutons, brown rice - 6 Points
Special K bar - 2 Points
Salad with 3 oz chicken, croutons, calorie free dressing - 4 Points
Weight Watchers Dessert - 2 Points
3 bits of pasta roni - 3 points (over exaggerating, but want to be safe)

Total Points = 21

Saturday, February 5

Nutrigrain bar - 2 Points
Quiznos Turkey and baked lays - 7 Points
Peanut butter cookie - 5 Points
Baked Lays and Michelob Ulta - 3 Points
Small Serving of teriyaki pork and rice - 4 Points
Weight Watchers ice cream - 2 Points

Total Points = 23

Friday, February 4

Exercise:
Ran 1.3 miles to starbucks, got coffee and walked back to the office.  My kind of work out!

Eating:
5 Prunes - 1 Point
1/4 Turkey Club Sandwich - 4 Points
3 French Fries - 2 Points
1/3 Chicken Ceaser Salad dressing on the side - 4 Points
2 bud lights - 4 Points
One glass red wine - 2 Points
Salad with 4 oz steak - 5 Points

Total Points - 22 Points

Thursday, February 3

Run 0.53 miles to Convention Center: 4:19 (8:19 min/mi)

Set 1 (Strength):

Right Leg/Left Arm Extensions

Left Leg/Right Arm Extensions

Rest

Plank – 1 min

Rest

Right Leg/Left Arm Extensions

Left Leg/Right Arm Extensions

Rest

Set 2: (Burst):

Sprint: 472 ft in 32 sec (5:58 min/mi)

Bicycle Sit-ups

Rest

Hands Down, Sided to side jumps

Squats

Rest

Sprint: 389 ft in 32 sec (7:23 min/mi)

Push-ups

Rest – 1 min

Set 3 (Strength):

Regular Arm Dips

Wall Push-ups

Rest

Right Side Arm Dips

Right Side Crunches

Rest

Left Side Arm Dips

Left Side Crunches

Rest

Set 4 (Burst):

Sprint: 408 ft in 31 sec (6:44 min/mi)

Sprint: 409 ft in 31 sec (6:41 min/mi)

Rest

Sprint: 381 ft in 30 sec (7:00 min/mi)

Crunches

Rest

Sprint: 450 ft in 30 sec (5:56 min/mi)

Crunches

Rest – 1 min

Set 5 (Strength):

Push-up/Side Plank

Crunches

Rest

Wall Push-ups

Arm Dips

Rest

Leg Lifts(V-ups)

Crunches

Rest

Set 6 (Burst):

Tuck Jumps

Bicycle Sit-ups

Rest

Sprint: 435 ft in 31 sec (6:23 min/mi)

Jumping Jacks

Rest

Sprint: 424ft in 30 sec (6:12 min/mi)

Crunches

Rest

Set 7 (Strength):

Push-ups

Plank

Rest

Push-up/Side Plank

Left Side Crunches

Rest

Push-up/Side Plank

Right Side Crunches

Rest

Set 8 (Burst):

Sprint: 420 ft in 31 sec (6:37 min/mi)

Bicycle Sit-ups

Rest

Sprint: 438 ft in 30 sec (6:11 min/mi)

Push-ups

Sprint: 426 ft in 31 sec (6:30 min.mi)

Crunches

Rest

Run 0.45 miles to office

Eating:

1/2 Cup Oatmeal - 2 Points

Chicken Sandwich - 5 Points
2 Servings baked lays - 4 Points
3 oz chicken - 3 Points
Croutons - 1 Point
Weight Watchers Ice cream cone - 2 Points
1/4 Snickers bar - 2 Points
A few bites of teriyaki pork - 2 Points

Total Points = 21

Wednesday, February 2

Eating:
Oatmeal - 2 Points
3 oz chicken - 3 Points
1/2 cup brown rice - 2 Points
1/2 serving pretzels - 1 Point
1/2 medium sweet potato - 1 Point
Salad Dressing - 1 Point

Because I snacked on some trail mix and samples at Costco, I didnt eat dinner.

All in all I probably landed around 20 Points.

Tuesday, February 1

Exercise:

Run .50 miles to Convention Center Stairs

Set 1:

Run up stairs

Run down stairs

Rest – 30 sec

Push ups – 30 sec

Sit ups - 30 sec

Rest – 30 sec

Rocket Jumps – 30 sec

Leg Lifts – 30 sec

Rest – 30 sec

Set 2 (1 Minute Set):

Sprint

Crunches – 1 min

Rest - 30 sec

Sprint

Push ups – 1 min

Rest – 30 sec

Burpees – 1min

Crunches – 1 min

Rest – 30 sec

Set 3:

Run up stairs

Run down stairs

Rest – 30 sec

Left arm Dips – 30 sec

Left Side Crunches – 30 sec

Rest – 30 sec

Right arm Dips – 30 sec

Right Side Crunches – 30 sec

Rest – 1 min

Set 4 (1 Minute Set):

Run up stairs

Run to end and back

Rest – 30 sec

Plank – 1 min

Crunches – 1 min

Rest – 30 sec

Push ups – 30 sec

Run Down Stairs

Rest - 30 sec

Set 5:

Sprint

Crunches – 30 sec

Rest – 30 sec

Sprint

Crunches – 30 sec

Rest – 30 sec

Rocket Jumps – 30 sec

Crunches – 30 sec

Rest – 30 sec

Run .58 miles back to office

Eating:

Oatmeal - 2 Points
4 oz Chicken - 4 Points
1/2 Cup Brown Rice - 2 Points
Green Beans - 0 Points
1 Serving Pretzels - 2 Points
3 oz Chicken - 3 Points
Croutons - 1 Point
1/2 medium sweet potato - 1 Point
1/4 snickers bar - 2 Points


Total = 17 Points

Monday, January 31

Exercise:
None

Eating:
Oatmeal
Regular 6" Turkey on wheat bread, bag of baked lays
4 oz chicken, 1 oz steak, 1/2 cup brown rice, green beans, 1/4 cup pasta
Snacked on some baked lays before dinner
Frozen Yogurt for dessert

Felt like I ate too much today.  Again, the snacking is killing me. Have to stop that.  New day tomorrow.

Wednesday, January 26

Exercise:

Run .51 miles to Convention Center

Set 1 (1 minute):

Sprint

Crunches

Rest – 30 seconds

Sprin

Crunches

Rest– 30 seconds

Sprint

Crunches

Rest – 30 seconds

Set 2 (30 seconds):

Sprin

Push ups

Rest

Sprint

Push ups

Rest

Bicycle Sit ups

Crunches

Set 3 (1 minute):

Bicycle Sit-ups

Burpees

Rest

Reverse Lunges

Squats

Rest

Push-ups

Jumping Jacks

Rest

Set 4 (30 seconds):

Right Leg Arm Dips

Right Side Crunches

Rest

Tuck Jumps

Push-ups

Rest

Left Leg Arm Dips

Left Side Crunches

Rest

Set 5 (1 minute):

Push-ups

Crunches

Rest

Burpees

Squats

Rest

Crunches

V-ups (Leg Lifts)

Rest 

 

Walk back to office: 0.60 miles 

 

Eating:

1.5 Healthy Blueberry muffins from Renee (YUM!) - 3 Points

Tuesday, January 25

Exercise:

Run to convention center .50 miles

Set 1: (1 min set)

Leg Lifts (V-ups)

Burpees

Rest - 30 seconds

Sprint

Squats

Rest – 30 seconds

Push-ups

Sprint

Rest – 30 seconds

Set 2 (30 seconds set)

Sprint

Push-ups

Rest – 30 seconds

Right leg lift arm dips

Right side crunches

Rest – 30 Seconds

Left leg lift arm dips

Left side crunches

Rest -30 seconds

Set 3 (1 min set)

Sprint

Crunches

Rest – 30 seconds

Sprint

Crunches

Rest– 30 seconds

Sprint

Crunches

Rest – 30 seconds

Set 4: (30 seconds set)

Bicycle Sit-ups

Burpees

Rest – 30 seconds

Rocket Jumps

Squats

Rest – 30 seconds

Sprint

Sprint

Rest– 30 seconds

Set 5: (30 seconds set)

Tuck Jumps

Crunches

Rest – 30 seconds

Jumping Jacks

Push ups

Rest – 30 seconds

Squats

Leg Lifts

Run back to office

Eating
Chicken Sandwich - 5 Points
1 Serving of Pretzels - 2 Points
Chicken with onions and 1 slice of american cheese - 6 Points
1/2 Large sweet potato - 2 Points


Total Points = 15

Friday January 20

3.2 Mile Walk

Non Fat Latte - 3 Points, 20 grams sugar
1 medium/large sweet potato - 2 Points, 10 grams sugar
1/2 cup brown rice, 2 oz chicken breast - 3 Points, 0 grams sugar
Greek Salad, Grilled chicken, 2 pieces pita - 6 Points
1/3 piece baklava - 2 Points

Total Points = 16

Thursday, January 20

Grilled chicken sandwich with fat free cheese, garlic hummus on thin bun = 5 Points, 4 grams sugar
2 Servings of Pretzels - 4 Points, 6 grams sugar
3 Bud lights - 6 Points, 0 Sugar
1 Chicken Fajita - 3 Points, 0 sugar
1/2 cup frozen yogurt - 2 Points, 12 grams sugar

Total Points = 20
Total Sugar = 22

Wednesday January 19

Exercise:
1 hour of jogging, 300 crunches, 50 push ups

Eating:
Chicken Sandwich on Thin Bun with Nonfat American cheese slice and hummus - 5 Points, 4 grams sugar
1/4 cup cooked brown rice, 2 oz chicken breast, 1 tbs hummus - 3 Points
2 red vines - 1 Point, 5 grams sugar
Amandas mashed sweet potatoes - 1 Point
1 michelob ultra - 1 Point
2 Fajitas with grilled chicken - 8 Points
1/2 cup chocolate frozen yogurt - 2 Points, 20 grams sugar

Total = 21 Points, 29 grams sugar

Tuesday, January 18

1/2 cup oatmeal - 2 Points
1/2 large sweet potato - 1 Point / 6 grams sugar
3 oz chicken breast - 3 Points
1/3 cup brown rice - 1 Point
small slice of cheese - 1 Point
4 red vines - 2 points / 12 grams sugar
3 michelob ultra - 4 Points
2 servings chips - 7 Points / 2 grams sugar
2 Chicken tenders - 4 Points

Total Points = 25 Points

Monday, January 17

Exercise:

1 mile warm-up

2 miles

4 x 200 Strides

Jog back to car

Eating:

English muffin with reduced fat PB and jelly - 5 Points

6" Chicken Subway Sandwich - 6 Points

Baked Lays - 2 Points

Chicken Salad & 1/2 Sweet Potato - 5 Points

2 Bites of Steak - 3 Points

2 Bites of Pasta - 3 Points

Total Points = 24

Thursday, January 13

Morning Exercise:

Took the day off

Eating:

Breakfast - Coffee

Snack -1 Medium Sweet potato - 1 Point, 7 grams sugar

Lunch -1 chicken thigh, 1/2 cup rice - 5 Points, 0 grams sugar

Snack 1 -

Dinner -

Snacking -

Total Points =

Total Sugar = 

Wednesday, January 12

Morning Exercise:
.5 Miles to Convention Center

Set 1:

Run Up Stairs

Run Down Stairs

Rest

Push Ups

Sit Ups

Rest

Rocket Jumps

Leg Lifts

Rest

Set 2:

Run Up Stairs

Run Down Stairs

Rest

Left Arm Dips

Left Side Crunches

Rest

Right Arm Dips

Right Side Crunches

Rest

Set 3:

Run Up Stairs

Run to end and Back

Rest

Push Ups

Plank

Rest

Crunches

Run Down Stairs

Rest

Set 4:

Sprint

Crunches

Rest

Sprint 

Push Ups

Rest

Rocket Jumps

Crunches

Rest

Set 5:

Run Up Stairs

Run Down Stairs

Rest

Push Ups

Plank

Rest

Bicycle Sit Ups

Crunches

Rest

Set 6:

Sprint

Crunches

Rest

Sprint

Push Ups

Rest

Burpees

Crunches

Rest

Run .5 Miles back to office

Eating:

Breakfast - 3/4 of a Grande Skinny Hazelnut Latte - 2 Points, 12 grams sugar

Snack - 1/2 cup oatmeal - 2 Points, 0 grams sugar

Lunch- Turkey Sandwich and baked lays - 9 Points, 7 grams sugar

Snack 1 - Kashi crackers and cheese - 5 Points, 5 grams sugar

Dinner - 1 skinless chicken thigh 1/2 cup brown rice - 5 Points, 0 grams sugar

Snacking -1/2 cup chocolate frozen yogurt - 2 Points, 20 grams sugar

Total Points = 25

Total Sugar = 44

Tuesday, January 11

Morning Exercise:
3.1 Mile Run and Burst Training... I hate to say it, but I think I might be ready for a 5K race.  Baby steps, people, baby steps.

Set 1:

V-ups

Crunches

Rest

Right Side Crunches

Left Side Crunches

Rest

Bicycle Sit-ups

Crunches

Rest

Set 2:

Bicycle Sit-ups

Rocket Jumps

Rest

Rocket Jumps

Squats

Rest

Push-ups

Sprint

Rest

Set 3:

Tuck Jumps

Crunches

Rest

Jumping Jacks

Push-ups

Rest

Squats

Leg Lifts

Rest

Set 4:

Rocket Jumps

Push-ups

Rest

Right leg lift arm dips

Right side crunches

Rest

Left leg lift arm dips

Left side crunches

Rest

Eating:

Breakfast - Coffee - 0 Points, 0 Sugar

Snack - 1/2 cup oatmeal - 2 Points, 0 Sugar

Lunch- Turkey sandwich with avocado and non fat american cheese (on sara lee delightful bread) - 5 Points, 5 grams sugar

Snack 1 - Baked Doritos - 2 Points, 2 grams sugar

Dinner - 6" subway chicken sandwich and baked lays - 9 Points, 7 grams sugar

Snacking - A few bites of Zachs dinner - 5 Points, 5 grams sugar

Total Points = 23

Total Sugar = 19