Week Two
Wednesday

Nurtition
Breakfast - Smoothie as prescribed (with almond milk, strawberries, ground flax seed)
Snack - remaining 1/2 of above smoothie
Lunch - Chicken salad made as Tuna salad recipe, 1 apple
Snack - turkey deli meat w/carrots & celery
Dinner - salad w/ veggies & evoo & lemon, Chicken breast, zucchini

Exercise
Shoulder Squat w/ 5 lbs - 12 reps, 2 sets
Step-Ups w/5lbs - 12 reps, 2 sets
Push-Ups on bench - 12 reps, 2 sets
Bench Dips - 12 reps, 2 sets
Get-Ups - 12 reps, 2 sets


Thursday
Nutrition
Breakfast - 1 C oatmeal, sliced almonds, ground flax seed, stevia
Snack - 1/2 c cottage cheese, strawberries
Lunch - salad w/veggies, l.o. chicken, orange
Snack - apple w/ peanut butter
Dinner - tuna steak, salad w/veggies, summer squash

Exercise
Shoulder Squat w/ 5 lbs - 13 reps, 2 sets
Step-Ups w/5lbs - 13 reps, 2 sets
Push-Ups on bench - 13 reps, 2 sets
Bench Dips - 13 reps, 2 sets
Get-Ups - 13 reps, 2 sets


Friday
Nutrition
Breakfast - Smoothie as prescribed (with almond milk, fresh strawberries, ground flax seed)
Snack - remaining 1/2 of above smoothie
Lunch - Chicken salad made as Tuna salad recipe, 1 apple
Snack - turkey deli meat w/carrots & celery
Dinner - salad w/ veggies & evoo & lemon, l.o. tuna, and summer squash


Shoulder Squat w/ 5 lbs - 14 reps, 2 sets
Step-Ups w/5lbs - 14 reps, 2 sets
Push-Ups on bench - 14 reps, 2 sets
Bench Dips - 14 reps, 2 sets
Get-Ups - 14 reps, 2 sets