Category: Fitness

• Weight: 129.6 pounds (14.6 to go!)
• Steps: 7,571 (as of 10:09pm)
• Lows: None!
• Highs: Weight hit a new low on this challenge and I broke into the 120s!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meals 2 and 5 – .5 c steamed white Basmati rice, 2 oz boneless, skinless chicken breast boiled in vinegar and soy sauce, 1 hard boiled egg, fresh tomatoes (Filipino chicken adobo!)
  • Meals 3, 4, and Postworkout – 1 serving of protein shake
• Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
  • Chin ups and dips super set – 3×8 and 3×15
  • Concentration curls with drop set – 12-10, 9-12, 6-15, 6-8
  • Triceps kickbacks – 12-12, 12-15, 12-17.5, 12-12
  • Single dumbbell bicep curls and triceps push downs super set – 10-20/7.5, 10-25/10, 10-30/12.5
  • Dumbbell skull crushers and hammer curls super set – 3×15-10/15
  • HIIT – rowing machine, high knees, jumping jacks, and sidekicks for 45 minutes
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 130.6 pounds (15.6 to go!)
• Steps: 7,175 (as of 9:17pm)
• Lows: None!
• Highs: Weight hit a new low on this challenge! My clothes are fitting so much better!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
  • Meals 2, 4, and Postworkout – 1 serving of protein shake
  • Meal 3 – .5 c steamed white Basmati rice, 3 oz baked boneless, skinless chicken breast, .5 c corn, zero-everything Italian Dressing
  • Meal 5 – .5 c steamed white Basmati rice, 2 oz boneless, skinless chicken breast boiled in vinegar and soy sauce, 1 hard boiled egg, fresh tomatoes (Filipino chicken adobo!)
• Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
  • 1 arm rows with drop set – 3×10-40 then drop to 25
  • Bent over rows – 12-35, 9-35, 6-35
  • Lat pull downs – 15-27.5, 15-30, 15-30
  • T bar rows – 3×10-60
  • Lying pullovers – 12-15, 12-20, 12-25
  • Ab pull downs – 15-22.5, 15-25, 15-25
  • HIIT – rowing machine for 22.5 minutes
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 131.2 pounds (16.2 to go!)
• Steps: 10,006 (as of 10:20pm)
• Lows: Weight went the wrong direction. Didn’t get my scheduled lift and HIIT in today.
• Highs: Still got my steps in today and will adjust my schedule to make up for the missed workouts!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
  • Meals 2 and 4 – 1 serving of protein shake
  • Meal 3 – .5 c steamed white Basmati rice, 3 oz baked salmon, Brussels sprouts, lemon juice
  • Meal 5 – salad with 3 oz baked chicken breast, lettuce, 10 g croutons, 7 g raspberries, blueberries and walnuts, 14 g blue cheese, zero-everything raspberry vinaigrette
• Exercise:
  • Liss – air climber to get my steps in
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 131 pounds (16 to go!)
• Steps: 10,557 (as of 9:13pm)
• Lows: None!
• Highs: Weight went back down! Reduced my calorie intake starting today after recalculating with my new weight, and I am not feeling the loss!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
  • Meals 2 and 4 – 1 serving of protein shake
  • Meal 3 – .5 c steamed white Basmati rice, 3 oz baked salmon, Brussels sprouts, lemon juice
  • Meal 5 – salad with 3 oz baked chicken breast, lettuce, 10 g croutons, 7 g raspberries, blueberries and walnuts, 14 g blue cheese, zero-everything raspberry vinaigrette
• Exercise:
  • Liss – air climber to get my steps in
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 132.4 pounds (17.4 to go!)
• Steps: 6,339 (as of 10:55pm)
• Lows: Did not get enough sleep last night. Wrong direction on the scale.
• Highs: Everything else!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
  • Meal 2 – 1 serving of protein shake
  • Meal 3 – .5 c steamed white Basmati rice, 4 oz baked salmon, Brussels sprouts, lemon juice
  • Meals 4 and Postworkout (combined) – 2 servings of protein shake
  • Meal 5 – salad with 4 oz baked chicken breast, lettuce, 10 g croutons, 7 g raspberries, blueberries and walnuts, 14 g blue cheese, zero-everything raspberry vinaigrette
• Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
  • Lateral raises with drop set – 3×12-12 then drop to 8
  • Overhead press with dumbbells – 3×8-22.5
  • Front raises with drop set – 12-10, 12-12, 12-12, 12-8
  • Dumbbell chest press – 3×8-30
  • Close grip press to flys combo set – 3×10-20
  • Renegade rows to push ups combo set – 3×8-15
  • HIIT – rowing machine for 22.5 minutes
  • Liss – air climber to get my steps in
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 131.4 pounds (16.4 to go!)
• Steps: 10,065 (as of 10:08pm)
• Lows: None!
• Highs: Weight going in the right direction! It was a great rest day!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
  • Meals 2 and 4 – 1 serving of protein shake
  • Meal 3 – 3 oz baked chicken, unmeasured mixed vegetables in Thai peanut sauce (baby corn, corn, green beans, lima beans, carrots, peas)
  • Meal 5 – .5 c steamed white Basmati rice, 4 oz baked salmon, asparagus and Brussels sprouts
• Exercise:
  • Liss – air climber to get my steps in
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 131.8 pounds (16.8 to go!)
• Steps: 5,566 (as of 9:55pm)
• Lows: Meal 2 was not according to plan.
• Highs: Weight went back down!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
  • Meal 2 – 2 oz of rice, barberries, and tortilla, 4 oz boiled chicken (Iranian zereshk polo!), with a side of pickles
  • Meal 3 – cake
  • Meal 4 and Postworkout (combined) – 2 servings of protein shake
  • Meal 5 – salad with 4 oz baked chicken breast, lettuce, 10 g croutons, 7 g raspberries, blueberries and walnuts, 14 g blue cheese, zero-everything raspberry vinaigrette
• Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
  • Step up to reverse lunges combo set – 6-20, 6-22.5, 6-27.5
  • Goblet squats – 3×15-50
  • Bulgarian split squats – 8-27.5, 8-30, 8-32.5
  • Barbell squats – 12-32.5, 9-35, 6-37.5
  • Calf raises – 15-27.5, 15-30, 15-32.5
  • Deadlifts with curl bar – 12-40, 9-42.5, 6-45
  • HIIT – rowing machine for 45 minutes
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 132 pounds (17 to go!)
• Steps: 7,397 (as of 12:36am)
• Lows: Wrong direction on the scale. Meals 2, 3, 4, and 5 were not according to plan.
• Highs: I started and ended the day on track, while enjoying cake to celebrate my boy’s middle school graduation! Week 10 complete!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
  • Meal 2 – cake
  • Meals 3 and 4 (combined) – unmeasured Iranian spaghetti and cake
  • Meal 5 – Chipotle – steak fajita burrito bowl
  • Postworkout – salad with 4 oz baked chicken breast, lettuce, 10 g croutons, 7 g raspberries, blueberries and walnuts, 14 g blue cheese, zero-everything raspberry vinaigrette
• Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
  • Chin ups and dips super set – 3×6 and 3×15
  • Dumbbell preacher curls with drop set – 12-15, 9-17.5, 6-17.5 then drop to 12
  • Triceps kickbacks with drop set – 12-12, 12-15, 12-17.5 then drop to 12
  • Triceps push downs and bar curls with curl bar super set – 10-7.5/10, 10-10/12.5, 10-12.5/15
  • Skull crushers with curl bar and hammer curls super set – 15-7.5/15, 15-10/17.5, 15-12.5/17.5
  • HIIT – rowing machine for 45 minutes
  • LISS – air climber to get my steps in
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 131.4 pounds (16.4 to go!)
• Steps: 2,510 (as of 9:58pm)
• Lows: None!
• Highs: Weight is going back down! Did a “full” HIIT session, when I was only planning to do half!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
  • Meals 2 and 4 – 1 serving of protein shake
  • Meal 3 – .5 c steamed white Basmati rice, 4 oz shrimp, .5 c mixed vegetables in Thai peanut sauce (baby corn, corn, green beans, lima beans, peas, carrots)
  • Meal 5 – salad with 4 oz baked chicken breast, spinach, 10 g croutons, 7 g raspberries, blueberries and walnuts, 14 g blue cheese, zero-everything raspberry vinaigrette
• Exercise:
  • HIIT – rowing machine for 45 minutes
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 132 pounds (17 to go!)
• Steps: 4,817 (as of 8:34pm)
• Lows: Wrong direction on the scale.
• Highs: Got right back on track after an off day yesterday and hit all my marks!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
  • Meal 2 – 1 serving of protein shake
  • Meal 3 – .5 c steamed white Basmati rice, 4 oz baked chicken breast, .5 c corn, zero-everything Italian dressing
  • Meal 4 and Postworkout (combined) – 2 servings of protein shake
  • Meal 5 – .5 c steamed white Basmati rice, 4 oz shrimp, .5 c mixed vegetables in Thai peanut sauce (baby corn, corn, green beans, lima beans, peas, carrots)
• Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
  • 1 arm rows with drop set – 3×10-40 then drop to 25
  • Bent over rows with curl bar – 12-35, 9-35, 6-35
  • Lat pull downs – 15-25, 15-27.5, 15-30
  • T bar rows – 3×10-60
  • Deadlifts with curl bar – 3×12-35
  • Ab pull downs – 15-20, 15-22.5, 15-25
  • HIIT – rowing machine for 45 minutes
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G