Dan's 911 Fitness Challenge
Day 10
Meals:
Breakfast: 2 eggs, 2 pieces of toast with raspberry jam
Lunch: Tomato soup with crackers
Supper: Shrimp and brown rice, salad (with thousand island dressing)

Day 10

Meals:

Breakfast: 2 eggs, 2 pieces of toast with raspberry jam

Lunch: Tomato soup with crackers

Supper: Shrimp and brown rice, salad (with thousand island dressing)

Day 9
Workout (made up for my lack of workout while I was away):
3 reps of 6 stations, 45 seconds at each station
1. Up and down stairs
2. Plank while pulling a fire-hose back and forth
3. Medicine ball throw up a wall/squats when you catch it
4. Squats
5. Push up on dumbells then pull them one at a time to chest
6. Skipping
Then we did some cool-down stretches.
Then I let a friend con me into doing a core workout with him.
20 modified sit ups with right foot on left knee and lifted left leg while sitting up.
20 modified sit ups with left foot on right knee and lifted right leg while sitting up.
20 modified sit ups with right foot on left ankle and held both legs suspended while sitting up.
20 modified sit ups with left foot on right ankle and held both legs suspended while sitting up.
1 minute front core bridge.
1 minute core bridge on the right side.
1 minute core bridge on the left side.
20 leg lifts.
Meals:
Breakfast: 2 eggs (easy over), 2 slices of toast with rasberry jam
Lunch: Chicken noodle soup
Supper: Left-over chili, 2 potatoes, salad (ranch dressing)
Snack: Water, pear, rice cake

Day 9

Workout (made up for my lack of workout while I was away):

3 reps of 6 stations, 45 seconds at each station

1. Up and down stairs

2. Plank while pulling a fire-hose back and forth

3. Medicine ball throw up a wall/squats when you catch it

4. Squats

5. Push up on dumbells then pull them one at a time to chest

6. Skipping

Then we did some cool-down stretches.

Then I let a friend con me into doing a core workout with him.

20 modified sit ups with right foot on left knee and lifted left leg while sitting up.

20 modified sit ups with left foot on right knee and lifted right leg while sitting up.

20 modified sit ups with right foot on left ankle and held both legs suspended while sitting up.

20 modified sit ups with left foot on right ankle and held both legs suspended while sitting up.

1 minute front core bridge.

1 minute core bridge on the right side.

1 minute core bridge on the left side.

20 leg lifts.

Meals:

Breakfast: 2 eggs (easy over), 2 slices of toast with rasberry jam

Lunch: Chicken noodle soup

Supper: Left-over chili, 2 potatoes, salad (ranch dressing)

Snack: Water, pear, rice cake

Day 8

Meals:

Breakfast (kind of cheated, sue me): Cheese bagel with plain cream cheese, Iced cap

Lunch: Egg salad sandwhich for lunch

Supper: Chili, Homemade Breadstick, salad (with thousand island dressing)

Snack: 2 Rice Cakes

Day 7

Meals:

Woke up - had an apple.

Breakfast: Egg on a whole wheat english muffin, hashbrowns, water.

Lunch: Macaronni Tomato soup, Teriaki Chicken Sandwhich, water.

Supper: Spaghetti and Meatballs

Day 6-

Meals:

Breakfast: 2 eggs, toast with rasberry jam.

Lunch: 6” Chicken and Bacon ranch sub from Subway, with a Rasberry Frozen Yogurt.

Supper: Mike Burger with salad (instead of fries) from Mr. Mikes.

Snack: Low fat Ice cream.

Day 5 -
I’ll add pictures once I’m home.

Meals:

Brunch - 2 Eggs, baked potato, pees, homemade applesauce, apple.

Supper - Left-over chinese food.

Snack - Yogurt, Banana, Cheese, Crackers

Note about this weekend.

From Thursday (day 6) to Sunday (day 9) I’ll be in Edmonton doing my ACP exam’s for EMR. I’m going to try and get some healthy choice meals and hopefully a workout or two in.

I’ll also try and keep you guys updated as much as possible, but I might just update all my blog posts on Monday, day 10.

Day 4 -

Side note that I meant to put up yesterday, I recently tried on a pair of dress pants purchased in the early months of 2011 (if I remember correctly). Those pants fit perfect then, BARELY fit in the summer (too small), and are now much too big for me. (I started riding the bike a few times a week in November)

Workout:

5 minute light bike warm-up

3 sets of:

15 push-ups

10 full bicep curls

10 dips

10 seconds of held squats

10 seconds lunge left leg

10 seconds lunge right leg

15 seconds front core-bridge

15 seconds left-side core-bridge

15  seconds right-side core-bridge

10 seconds on back with right leg up (core-bridge)

10 seconds on back with left leg up (core-bridge)

End set.

5 minutes cool-down stretches.

Meals:

Breakfast - Granny smith apple and yogurt

Lunch - Tuna with melted cheese sandwich on whole-wheat bun . Carrots.

Cheat-meal Supper - Chinese food. Chicken fried rice, ginger beef, veggies, egg-rolls, almond chicken, veggies, shrimp, noodles.

Snack - Apple slices, grated cheese, and a few crackers.

Day 3 -

Workout:

5 minute light bike warm-up

30 minute heavy bike

5 minute light bike cool-down

Meals:

Breakfast - Granny smith apple.

Lunch - Chicken Burrito leftover, carrots.

Supper - George Foreman Pork chop’s(if you look close, I cut out the fat/gristle), with homemade applesauce(no added sugar), carrots, green pees, and stuffed potatoes(green onions, cheese, mashed potatoes).

Snack - Small Slurpee following workout.

Day 2 -

No workout.

Meals:

Breakfast - Granny smith apple and strawberry yogurt.

Lunch - Chicken salad sandwich in a cheese croissant, water to drink.

Supper - George Foreman hamburger’s with small salad (ranch dressing) and brown beans.

Snack - Green apple with grated cheese.