CALL NOTES
Trip was chill
Cough is GONE!!!!
WAS considering a minimally invasive fat / skin removal procedure
will wait until fat loss goal is met :)
Incorporate minimum 15 min walk after dinner
try and be asleep by 10:30pm
wake up at 5:30ish for workout
Meals:
FAST BAR after workout in AM
Lunch around 1-2:00pm
veggie and protein focus
2 palm sized servings of protein
1 thumb of healthy fat (avocado, nuts, oil)
minimal carbs - focus on veggies!
Snack = no cow bar OR greek yogurt
can also have some veggies and guac / hummus
Dinner done by 8:30pm
can do smoothie on later / less hungry days
Workout Schedule
one cyclebar class + ABS
1-2 orange theory classes
bodyweight strength
stair master + strength
bootcamp tread or bike - cardio / strength mix
heavy dumbbell strength
AB ROUTINE:
:40 dead bug
:20 tabletop knee press
:30 extending crunch
:30 SLOW bicycles
:30 crunches (feet down)
:30 one crunch one knee tap
:40 LCR crunches (left, center, right)
:20 pulse crunch up in center
:40 legs at tabletop —> two heel lowers x two crunches
:20 legs straight up REACH for toes
REST 30 SECONDS & REPEAT
do with cyclebar and on strict cardio days
PROLON one week from today!!!
will chat friday
PREV CALL NOTES
Been sick for almost a month but FINALLY getting through it!!
Vacation is coming up this weekend!!!
bodyweight, resistance bands, and light weights workouts
order food with sauces on the side and light oil
do lots of walking!
PROLON One Day Reset this week!!!
pick a day and let me know
follow instructions and drink ONLY plain water / herbal tea!
YOU GOT THIS
Eat fast bars for “breakfast”
aim for a later lunch!
Resistance bands & bodyweight workouts this week
Cyclebar friday
PREV CALL NOTES
Still sick :( Had stomach bug yesterday. Feeling better today and even got a workout in! V impressive!
continue with supplements!!
Working Tues-Thurs this week 9:00am-7:00pm
new regular hours YAY!
Light workout Tuesday morning (prev posted)
Cycle wed morning
Thurs: TBD (depending on how you’re feeling!)
Salmon Poke Bowls for lunch this week
Order Prolon
Complete 3 check in tasks:
reset journal prompt
looking back, looking ahead document
deep health assessment