August 29, 2022

 4 rounds:

24 air squats

24 push ups (knees)

24 lunges

400m run

25 bench press (10 with 45lbs and 15 with 55lbs)

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen

Snack - banana, layered fruit bar & Smart Oat Bar

Lunch - (1) pig in a blanket (my favorite school lunch! 😋)

Snack - Quest birthday cake bar 

Dinner - 2 pieces French toast, healthy choice fudge bar, handful of Reese’s pieces Easter eggs 

Water - 88oz (plus 👇🏻)

12oz Essential Amino Energy 

August 27, 2022

 

Today’s exercise was a 1.5 mile walk down a country road at sunset. There’s nothing better than country living! ❤️

Breakfast - chocolate protein shake with collagen & roll with butter & freezer strawberry jam 

Lunch - 6 (homemade) meatballs and 1/2c chicken macaroni salad (and dessert:                 4 chocolate covered raspberries & 10 PB M&Ms

Snack - approximately 10 mini dill pickles with ranch dip & 7 chunks watermelon with a slice of home made carrot cake with cream cheese frosting. 😕 (It’s hard to turn down anything homemade from my MIL!)

Water - 80oz (plus 👇🏻)

18oz Essential Amino Energy 

August 26, 2022

4 rounds:

200m run 

20 v-ups

10 push ups (knees)

10 HR push ups

10 leg raises

20 goblet squats (20 lbs DB)

50 jumping jacks 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - wheat thins & cheese snack pack, layered fruit bar, banana

Dinner - small pork salad (no rice or beans) and 2oz house dressing & 2oz vinaigrette dressing 

Snack - almond butter granola bar 

Water - 74 oz (plus 👇🏻)

8oz Essential Amino Energy 

12 oz Electrolyte drink 

August 25, 2022

4 rounds:

20 goblet squats 

20 oblique twists (20lbs)

20 single leg glute bridge (10 ea leg)

400m run

3 rounds:

10 bench press (45lbs)

10 leg lifts 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - SMART Oat Bar

Lunch - salad (sunflower crunch) - 1/2 bag

Dinner - tomato sandwich 

Water - 112oz (plus 👇🏻)

14oz Essential Amino Energy 

August 24, 2022

 2.5 mile walk 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - Smart Oat Bar & layered fruit bar 

Lunch - BBQ Ranch salad kit (1/2 bag)

Snack - Chocolate chip cookie dough quest bar

Dinner - chick-Fil-a sandwich with sauce 

Water - 90oz (plus 👇🏻)

14oz Essential Amino Energy 

August 23, 2022

 400m run 

30 push press (first 10 were strict - 45lbs)

400m run 

3 rounds:

10 bench press (45lbs)

12Single arm overhead press (seated) - 6 each arm with 15lbs DB

400m run 

3 rounds:

10 Lateral raises (5lbs plates)

12 KB snatches (6 ea arm, 20lbs)

Cool down:

2 rounds:

100 crunches

10 leg lifts 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Lunch - pork Costa-cado from costa Vida

Snack - go dough & vanilla yogurt with granola

Dinner - slice of watermelon & hotdog (no bun) dipped in ketchup & mustard

Snack -

Water - 75 oz (plus 👇🏻)

14oz Essential Amino Energy 

August 22, 2022

 Today was a measurement/weigh in day! It’s funny, I woke up on Friday morning seeing that I’d lost 2 pounds this week and was super excited. I wasn’t terrible with my eating over the weekend, yet when I weighed in this morning I had gained weight. Why does the scale have to be so frustrating? I have lost a total of 5.25” since the first of the month so I’m choosing the celebrate that! I’ve felt kind of crappy since last night - SUPER bloated, congested last night but not today, “eye” headache and dizzy. The bloated feeling has just about killed me though! It’s so miserable! Hopefully this feeling will pass soon! 🤞🏼

4 rounds -

400m run

10 bench press

14 box jumps

10 push ups (knees)

10 leg lifts

10 weighted Bulgarian splits (20lb DB)

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - banana

Lunch - BBQ Ranch salad kit (1/2 bag) & 1 tootsie roll

Snack - coconut butter granola bar 

Dinner - 2 hotdogs without buns (dipped in chick-fil-a sauce, roll with butter 

Snack - go-dough, 10 PB M&Ms, healthy choice fudge bar (100calories)

Water - 84 oz

Essential Amino drink (12 oz)

August 21, 2022

Breakfast - (1) slice zucchini bread & chocolate protein shake with collagen 

Lunch - egg McMuffin (egg, muffin & cheese) & chips with spinach dip 

Snack - Built bar (PB brownie) & frozen go-gurt 

Dinner -

Water - 80oz 

2mile walk in the evening with Kim 😊

August 20, 2022

 

Workout: (2) walks (to and from church), swimming, surfing 

Breakfast - (2) slices zucchini bread 

Snack - (1) slice zucchini bread 

Lunch - chick-fil-a cool wrap with avocado ranch and 1 chicken strip 

Snack - 6 gummy worms & 16 PB M&Ms (150 cal)

Dinner -small cookie dough Blizzard from DQ. Came home and had 10 more PB M&Ms 😕

Water - 72 oz 

14oz Essential Amino Energy 

(I didn’t drink ALL of the amino drink 👆🏻, but with the water in it I’d say I drank 80 oz

August 19, 2022

 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - layered fruit bar

Snack - coconut butter granola bar & banana

Dinner - jr cheeseburger 

Snack - yogurt with granola, go dough

Water - 96 oz

Essential Amino drink (12 oz)

August 18, 2022

 

3 rounds:

10 man makers (10lbs)

21 American KB Swing (25lbs)

12 bent over row (10lbs)

3 rounds: 

30 sec plank

10 leg lifts 

100 crunches 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - banana & layered fruit bar

Lunch - salad (sunflower crunch) - 1/2 bag and

Snack - coconut butter granola bar & Cookies Dough Quest bar

Dinner - egg McMuffin 

Water - 88 oz

Electrolyte drink (12 oz)

August 17, 2022

“Dirty 30” (2 rounds)

30 leg raises 

30 HR push-ups 

30 box jumps

30 Russian twists 

30 lateral raises

30 goblet squats 

Then run 300m

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

NO Snack (no time!)

Lunch - salad (sesame Asian kit) - 1/2 bag and “smart oatmeal bar” (150 cal)

Snack - banana & Cookies & Cream Quest bar

Dinner - junior cheeseburger from Marv’s with 5 fries. 

Water - 76 oz (plus 👇🏻 makes for a lot of water!)

Electrolyte drink (see below) - 12 oz & 14 oz

August 16, 2022

 3 rounds:

20 thrusters (45lbs? I swear the bar felt lighter, like the female 35lb bar, but I dont know if the gym has one of those. Maybe I’m just getting stronger?!? 😏

20 KB swings (25lbs DB)

20 hang cleans (55lbs)

Then…3x10 deadlifts (65lbs)

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - banana & almond butter granola bar

Lunch - salad (Sesame Asian salad kit) - 1/2 bag

Snack - quest birthday cake bar 

Dinner - Costa-cado with pork from Costa Vida

Water - 80oz 

August 15, 2022

WOD:  3 rounds:

5 pull ups

400m run

10 Zottman Curls (10lbs)

10 DB Snatch (20lb DB) (5 each arm)

10 leg raises 

Then…2 rounds:

10 bench press

100 crunches 

FOOD -

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - almond butter granola bar

Lunch - salad (Cesar salad kit) - 1/2 bag

Snack - banana & quest birthday cake bar 

Dinner - Steamed veggies (broccoli & cauliflower), slice of pepperoni pizza 🍕 

Water - 112oz

Also, I got to thinking today…the time between I get home from work until the time I make dinner, my hunger levels and cravings for sugar are at its highest. As a way to take control, I’ll be choosing a high protein, sweet treat snack, such as these each day…

2.12 oz

180 calories 

24g carbs

21 grams protein 

<1 gram total sugars

1.52 oz bar

160 calories

17g carbs

15 grams protein 

9 grams total sugars  

If you like the texture of marshmallows, you’ll like the Built Puffs. I think I prefer the Quest Bars! 😋 So far I’ve had Birthday Cake, Chocolate Chip Cookie Dough ❤️, and Cookies & Cream. I’ve yet to be disappointed! 😉

August 13, 2022

3.5 miles of walking in an amusement park today (Lagoon)

Breakfast - chocolate protein shake with collagen & 1/2 

Snack - 15 teddy Graham cookies  

Lunch - (2) Pb&j roll sandwich & 2 apple slices 

Snack - 15 teddy Graham cookies

Dinner - J Dawg’s beef hotdog with special sauce & dill pickle, bag of Hawaiian sweet Maui onion chips, 20 peanut M&Ms

Water - 86oz

August 12, 2022

20 box jumps 

20 push ups (knees)

300m run 

100 crunches

20 box jumps 

20 push ups (knees)

300m run 

50 sit ups

20 box jumps 

20 push ups (knees)

300m run 

20 leg raises 

Breakfast - chocolate protein shake with collagen 

Snack - 

Lunch - Cesar salad kit (1/2)

Turkey unwhich 

Snack -

Dinner - cheeseburger (McDonald’s)

small slice cheese pizza (to chase a “shot” of apple cider vinegar 

Water - 100oz

17oz zip fizz

August 11, 2022

No workout for today…Back-to-School craziness! 🤪

Breakfast - chocolate protein shake with collagen 

Snack - 1/2 chocolate muffin 

Lunch - 1/2 bag of sunflower crunch salad 

Snack - fruit leather bar 

Dinner - (2pk) mini wafels (70 cal), blackberry bliss chia squeeze & Quest “birthday cake” bar

Water - 88oz 

August 10, 2022

21-15-9:

KB Swings (25lb)

Sit ups

*run 200m after each set*

Then…3 rounds:

10 bicep flip curl

10 lateral raises (5lb plate ea arm)

10 push-ups (5 real & 5 from knees)

100 crunches 

10 bench press (45lb)

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - go-dough 

Lunch - salad (sunflower crunch kit) - 1/2 bag

Snack - 1/2 chocolate muffin & granola bar

Dinner - bacon cheddar crisps with cottage cheese, pb&j sandwich, unreal mini dark chocolate coconut bar

Water - 97oz

August 9, 2022

3x10 (45lbs):

BB Back Squat

Good Mornings 

3x6 each leg (20lbs)

Bulgarian Split DB Squats 

Forward Lunges 

3 RFT:

24 box jumps 

12 deadlifts (55lbs)

In the evening…4.75mile bike ride 🚴 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - banana 

Lunch - (1) small slice supreme pizza

Snack - snack size Built bar (cookie dough)

Dinner - large salad (lettuce, carrot, red peppers, bacon bits, egg, salad supreme, ranch 

Dessert - (5) chocolate dipped raspberries (Tru Fru) - 90cal

After the bike ride…a chocolate protein shake with collagen

Water - 113oz 

August 8, 2022

WOD:

 3x10:

Push press

Decline push ups

3x6:

Bench press

Pull ups 

21-15-9:

Push ups (knees)

Leg raises

Burpees

Box dips 

FOOD: 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - 1/2c sliced strawberries & blueberries 

Lunch - small bowl potato soup, 1/2 sandwich (ham, Swiss, apple & grilled onion), salad, & peach whip dessert 

Snack - 6 Pringle chips 

Dinner - 1/2 c Dutch over potatoes, 1c smoked pulled pork 

Water - 112oz

Measurement Monday (90 Day; Week #1)

Although the scale didn’t go down…😕 some of the inches did. Honestly, I remember feeling the same way when I did the “6 week challenge” (see page 👆🏻). The scale victories were small, while the inches seemed to motivate a little more. I was hoping for a little more this week, but starting my period always throws my body out of whack! In the end the scale stayed the same (or even went up by 1-2lbs) but my overall inches went down by 2 3/4”. 🙌🏻

August 6, 2022

Headed to Vegas for some back-to-school shopping 🛍 with the family today, but before I left I did the following WOD from home:

4 rounds:

50 Stair steps

20 Oblique twists (20 lbs)

10 push ups (knees)

3 man makers (15lbs)

50 jumping jacks

100 crunches 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen (@6:00), (1) egg McMuffin (McDonald’s) (@9:15)

Snack - 8oz Red Bull & (2pk) mini wafels (70 cal) 

Lunch - cup of Wetzel dog bites (Wetzel Pretzels) with cheddar cheese dipping sauce & Diet Pepsi. (Yeah…wasn’t going to do pop but it came with the meal and I had a headache I thought the caffeine might help with)

Snack - (2pk) mini wafels (70 cal), Pringles (20?)

Dinner - 1c leftover baked Penne, 1/2 chocolate muffin, about 20 chips 

Water - 108oz

This was not a great day of eating, especially with a week of going strong, but not feeling so well and being on the road…I’ll take it! Besides, when my “aunt” comes to visit I can pretty much kiss my foot eating good-bye for a day or 2! 💋 Dang, I hope to overcome this eventually!