Week Three
Monday

Nutrition
Breakfast - Omelete as prescribed, but could only eat about 1/2 - that's huge amount!
grapefruit
Snack - Quick shake as prescribed w/ almond milk & strawberries
Lunch - Mexican Salad as prescribed
Snack - Edamame as prescribed (yum)
Dinner - Salmon Burger on Greens (made with fresh salmon)

Exercise
5 min. Treadmill
3 sets intervals - 2 min high - 2 min low

Get-Ups w/ 5 lbs - 10 reps, 2 sets
Push-Ups - 10 reps, 2 sets
Burpees w/ 5 lbs w/o jump (knees) -10 reps, 2 sets
Alternating Lunges - 10 reps, 2 sets
Standing Band Rotations - on lats machine (free range) - 10 reps, 2 sets
Pull Downs - on free range of motion machine - 10 reps, 2 sets

Tuesday
Nutrition
Breakfast - Smoothie as prescribed w/ strawberries, ground flaxseed
Snack - 1/2 Smoothie
Lunch - Chicken Salad - made as prescribed except chicken for tuna
Snack - turkey deli meat w/ broccoli & cauliflower
Dinner - Salad w/veggies, oil & lemon dressing, salmon

Exercises
Exercise
5 min. Treadmill
3 sets intervals - 2 min high - 2 min low

Get-Ups w/ 5 lbs - 11 reps, 2 sets
Push-Ups - 11 reps, 2 sets
Burpees w/ 5 lbs w/o jump (knees) -11 reps, 2 sets
Alternating Lunges - 11 reps, 2 sets
Standing Band Rotations - on lats machine (free range) - 11 reps, 2 sets
Pull Downs - on free range of motion machine - 11 reps, 2 sets

Wednesday
Nutrition
Breakfast - oatmeal w/almonds, ground flaxseed, apple
Snack - cottage cheese w/ strawberries
Lunch - salad w/ veggies, salmon leftovers
Snack - apple w/nat. peanut butter
Dinner - grilled chicken, salad w/veggies, squash

Exercises
Exercise
5 min. Treadmill
3 sets intervals - 2 min high - 2 min low

Get-Ups w/ 5 lbs - 12 reps, 2 sets
Push-Ups - 12 reps, 2 sets
Burpees w/ 5 lbs w/o jump (knees) -12 reps, 2 sets
Alternating Lunges - 12 reps, 2 sets
Standing Band Rotations - on lats machine (free range) - 12 reps, 2 sets
Pull Downs - on free range of motion machine - 12 reps, 2 sets


Thursday
Nutrition
Breakfast - 1/2 Omelet as prescribed
grapefruit
Snack - Quick shake as prescribed w/ almond milk & strawberries
Lunch - Mexican Salad as prescribed
Snack - Edamame as prescribed
Dinner - Salmon Burger on Greens (made with fresh salmon)

Exercise
5 min. Treadmill
3 sets intervals - 2 min high - 2 min low

Get-Ups w/ 5 lbs - 13 reps, 2 sets
Push-Ups - 13 reps, 2 sets
Burpees w/ 5 lbs w/o jump (knees) -13 reps, 2 sets
Alternating Lunges - 13 reps, 2 sets
Standing Band Rotations - on lats machine (free range) - 13 reps, 2 sets
Pull Downs - on free range of motion machine - 13 reps, 2 sets

Friday
Nutrition
Breakfast - Smoothie as prescribed w/ strawberries, ground flaxseed
Snack - 1/2 Smoothie
Lunch - Chicken Salad - made as prescribed except chicken for tuna
Snack -ham deli meat w/ broccoli & cauliflower & carrots
Dinner - Salad w/veggies, oil & lemon dressing, grilled chicken w/ cajun seasonings

Exercises
5 min. Treadmill
3 sets intervals - 2 min high - 2 min low

Get-Ups w/ 5 lbs - 14 reps, 2 sets
Push-Ups - 14 reps, 2 sets
Burpees w/ 5 lbs w/o jump (knees) -14 reps, 2 sets
Alternating Lunges - 14 reps, 2 sets
Standing Band Rotations - on lats machine (free range) - 14 reps, 2 sets
Pull Downs - on free range of motion machine - 14 reps, 2 sets