Day 9 – 10 Day Exercise and Food Challenge

Day  9 ………………              1 Day Left!
10 Day Exercise and Food Challenge
  • Exercise everyday
  • Rest on Sunday
  • Eat only whole foods
  • No processed foods
  • No processed snacks
  • No refined sugars
  • No alcohol
Shoulders & Abs    9/13/17         109.2

Standing Barbell Military Press

Warm-up:  Curl bar – 5/ 5/ 7.5/ 10

3 Working sets:  C – 12.5     x6  x6  x5

Arnold Dumbbell Press:  15 lbs.   x10  x10  x9

Side Lateral Raise to Front:  8 lbs.   x11  x11  x11

Barbell Rear Delt Row:   O – bar   x11  x11  x10

Ab Circuits:

  • Captain Chairs w/ 15 lb. dumbbell –  x14  x14  x11
  • Renegades w/ 20 lb. dumbbell –  x14  x16  x14
  • Crunch w/ 25 lb. disc –  x16  x14  x14
  • Leg Drops  x14  x18  x16
  • Walk for 28 m
 Today’s Food Journal
  • Pre workout:  8 oz of water with 1 scoop protein powder
  • Post workout:  8 oz of water with 1 scoop protein powder
  • Snack:  apple, peanuts, veggies
  • Lunch:  corn on the cob, homemade salsa & chips
  • Snack:  1 piece of dark chocolate w/ peanut butter
  • Dinner:  tofurkey hotdogs, purple potatoes & grilled asparagus
  • Lots of water!

Your health isn’t about the weight you lose, but about the life you gain! 

Keep going

Author: Katy

I am a business owner, a mom of two grown daughters, a wife, and lover of life! I am an active 50+ -er with many new developing interests. Physical activity has always played a role in my life. Sometimes, more ........and sometimes, less. As a "Baby Boomer," it has become increasingly important for me to navigate the aging process with grace and agility. Part of the healthy living equation is, of course, the nutritional aspect as well. This blog, first and foremost, is devoted to women over the age of 50 looking to improve the quality of their life by exercising and consuming a healthy diet. Cheers to a life well lived! *You can read more about me by visiting my Home Page.

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