Category: Fitness

• Weight: 118.6 pounds (3.6 to go!)
• Steps: 1,826 (as of 8:55pm)
• Lows: Didn’t get my steps in. Meals 3-5 were off plan.
• Highs: Weight went back down!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meal 2 – 1 serving of protein shake
  • Meal 3 – 6 oz total of steamed white Basmati rice, ground beef, green beans, and tadig (Iranian lubia polo!)
  • Meal 4 – watermelon
  • Meal 5 – 150 g potato omelet
• Exercise: none
• All other markers checked.

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

• Weight: 119.2 pounds (4.2 to go!)
• Steps: 8,886 (as of 10:20pm)
• Lows: Didn’t get enough sleep. Wrong direction on the scale.
• Highs: Back to working out today! Nikolas does weight training with me, and Dominik does cardio with me!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meal 2 and Postworkout – 1 serving of protein shake
  • Meal 3 – 2 slices of white bread, 3 oz baked chicken breast, cucumbers, zero-everything thousand island dressing
  • Meal 4 – clementines and cashews, watermelon
  • Meal 5 – .5 c steamed white Basmati rice, 3 oz baked chicken breast, .5 c corn, zero-everything Italian dressing
• 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 ups to reverse lunges combo set – 3×6-30
  • Goblet squats – 3×15-50
  • Bulgarian split squats – 3×8-35
  • Lying side leg raises – 3×25
  • Donkey kicks – 3×25
  • Deadlifts with curl bar – 12-40, 9-42.5, 6-45
  • HIIT – jumping jacks for 30 rounds
• All other markers checked.

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

• Weight: 118.6 pounds (3.6 to go!)
• Steps: 2,815
• Lows: Didn’t drink enough water. Didn’t get my steps in.
• Highs: Weight went back down!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meals 2 and 4 – 1 serving of protein shake
  • Meal 3 – Firebirds grilled salmon, mixed vegetables, and mushrooms
  • Meal 5 – McDonald’s chicken nuggets
• Exercise: none
• All other markers checked.

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

• Weight: 119 pounds (4 to go!)
• Steps: 4,800 (as of 9:34pm)
• Lows: Didn’t get my steps in today.
• Highs: Weight went back down!
• Nutrition: *stopped taking Chlorella today and reduced minimum glasses of water to 8 per day
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meal 2 – 1 serving of protein shake
  • Meal 3 – 2 slices of white bread, 3 oz baked chicken breast, pickles
  • Meal 4 – clementines and cashews
  • Meal 5 – .5 c steamed white Basmati rice, 3 oz baked chicken breast, .5 c corn, zero-everything Italian dressing
• Exercise: none
• All other markers checked.

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

• Weight: 119.4 pounds (4.4 to go!)
• Steps: 1,534 (as of 11:44pm)
• Lows: Wrong direction on the scale. Didn’t do the exercises scheduled for today. Had an extra meal.
• Highs: Everything else!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meal 2 – 1 serving of protein shake
  • Meals 3 and 4 (combined) – 3 slices of white bread, 3 crab cakes
  • Meal 5 – unmeasured clementines and cashews
  • Meal 6 – 2 slices of white bread, 3 oz baked chicken breast
• Exercise: none
• All other markers checked.

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

• Weight: 118.2 pounds (3.2 to go!)
• Steps: 1,659 (as of 9pm)
• Lows: Didn’t get enough sleep. Didn’t do the exercises scheduled for today.
• Highs: Weight hit a new low on this challenge and on my almost 5-year fitness journey! Week 21 done!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meals 2 and 4 – 1 serving of protein shake
  • Meal 3 – white rice and teriyaki tuna bowl
  • Meal 5 – 2 slices of white bread, 2 crab cakes
• Exercise: none
• All other markers checked.

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

• Weight: 119.6 pounds (4.6 to go!)
• Steps: 6,650 (as of 10:49pm)
• Lows: Didn’t get enough sleep. Didn’t do the exercises scheduled for today.
• Highs: Weight went back down!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meal 2 – 1 serving of protein shake
  • Meals 3 and 5 – 2 slices of white bread, 3 oz grilled chicken
  • Meal 4 – 5 oz cocktail shrimp with cocktail sauce
• Exercise:
  • LISS – air climber to get some steps in
• All other markers checked.

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

• Weight: 120 pounds (5 to go!)
• Steps: 4,875 (as of 10:15pm)
• Lows: Wrong direction on the scale. Did not get my steps in.
• Highs: It was a unique eating schedule today, but I still stayed within my calorie range!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meal 2 – 1 serving of protein shake
  • Meal 3 – 1 oz of cashews
  • Meal 4 – .5 c steamed white Basmati rice, 3 oz grilled chicken tandoori, grilled onions and cauliflower
  • Meal 5 – 3 oz cocktail shrimp with cocktail sauce
  • Meal 6 – 2 slices of white bread, 3 oz grilled chicken
• Exercise: none
• All other markers checked.

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

• Weight: 119.8 pounds (4.8 to go!)
• Steps: 7,544 (as of 9:02pm)
• Lows: None!
• Highs: Weight went back down! Hit all my marks today!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meals 2, 4, and Postworkout – 1 serving of protein shake
  • Meal 3 – 2 slices of white bread, 3 oz ground beef kabob, stewed tomatoes, fresh cauliflower
  • Meal 5 – .5 c steamed white Basmati rice, 3 oz grilled chicken tandoori, grilled onions and cauliflower
• 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 –11, 8, 7 and 3×15
  • Concentration curls with drop set – 12-15, 9-17.5, 6-20, 6-12
  • Triceps kickbacks with drop set – 3×12-17.5 then drop to 12
  • Dumbbell skull crushers and hammer curls super set – 3×15-10/15
  • Dumbbell bicep curls and triceps push downs super set – 3×10-15/15
  • HIIT – jumping jacks for 30 rounds
• All other markers checked.

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

• Weight: 120 pounds (5 to go!)
• Steps: 1,947
• Lows: Wrong direction on the scale. Didn’t get my steps in. Meal 4 was off plan.
• Highs: Everything else!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meal 2 – 1 serving of protein shake
  • Meal 3 – 2 slices of white bread, 77 g corned beef, fresh cauliflower
  • Meal 4 – 2 sugar cookies
  • Meal 5 – .25 c steamed white Basmati rice, 2 oz grilled chicken kabob, 2 grilled tomatoes, 1 slice of white bread, 1 oz ground beef kabob, stewed tomatoes
• Exercise: none
• All other markers checked.

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