Day 8 Week 2

One week down, eleven more to go...

Erna:

Exercise:

• Warm-up & stretch 10 min.
• Functional Transfers - 3x17 25 lbs
• RDL w/DB 3X17 - 35 lbs
• Speed Skaters/Broad Jumps - 3x12 each
• Bi./Tri. SUPERSET - 3X12 each - 15/10 lbs
• Single Leg Curls - 3x17 each - 30 lbs
• Stability Ball T's & Y's - 3x12 each - 3 lbs
• Lat. Pull Down - 3x17 - 45 lbs
• Dunkunders - 3x17
• Perfect push-ups - 3x15
• Tredmill Hill Climb 15min - incline @ 15.0 / speed of 3.5 / 1.30 miles
  
• Core

Food Journal:

• Breakfast: cream of wheat w/ flax seed, wheat germ and applesauce; 4 egg whites
  
• Snack: protein shake
  
• Lunch: miso salmon; steamed broccoli; sm. sliced and baked sweet potato w/ seasoned salt and pepper - DELICIOUS!
  
• Snack: 1/2 cup cottage cheese w/ 1/2 cup pineapple and 1/3 cup low-fat yogurt
• Dinner: balsamic chicken w/ spinach; apple w/sunflower seed butter
• Snack: 2 slices deli ham rolled w/ 1 slice light swiss cheese
  

Spiritual Journal:

• Personal S/P
• Family S/P

Chris:

Exercise:

• Muay Thai w/Abs

Food Journal:

• Snack: protein shake
• Breakfast: 4 egg whites, 1 whole egg; cream of wheat w/ flax, wheat germ & applesauce
• Snack: beef jerky; apple
  
• Lunch: Chipotle Burrito Bowl - no rice, light sour cream, lettuce, salsa, cheese, 1/2 steak & 1/2 barbacoa
  
• Snack: canned chicken; fruit leather; handful of almonds
  
• Dinner: balsamic chicken w/ whole wheat spaghetti noodles; green beans
• Snack: apple w/ sunflower seed butter