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TREV'S PERSONAL FITNESS BLOG: January 18th, 2020

JANUARY GOAL:
Lose 10 lbs (Starting weight 270.7) won't weigh until Feb 1st again.
Workout 31 times, doesn’t have to be everyday, can be 2 a days as well.(21 so far)
Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (14/18) DATE: 1/18/2020
Coached 815a, 915a
Morning was busy but afternoon was pretty chill. NUTRITION FOR THE DAY
7a- Bulletproof Coffee
12p- 3 eggs, 8oz ham, raspberries & blueberries
2p- Bone Broth
4p- Protein Smoothie
6p- BCAA + MCT Oil drink
8:15p- Pan Fried Shrimp and Broccoli TODAY’S EXERCISE ROUTINE

7:10p In garage
AMRAP 20
20 cal Ski Erg
20 cal Rower ....
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TREV'S PERSONAL FITNESS BLOG: January 17th, 2020

JANUARY GOAL:
Lose 10 lbs (Starting weight 270.7) won't weigh until Feb 1st again.
Workout 31 times, doesn’t have to be everyday, can be 2 a days as well.(20 so far)
Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (13/17) DATE: 1/17/2020
Coached 530p
Good day overall, a little more low key so I was able to relax a little bit. Also got home from gym at a reasonable time. NUTRITION FOR THE DAY
7a- Bulletproof Coffee
11a- 3 eggs, 8oz ham, raspberries & blueberries
1:30p- Bone Broth
2:30p- Pan Fried Shrimp and Broccoli
5:30p- BCAA + MCT Oil drink
7:30- Protein Smoothie TODAY’S EXERCISE ....
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TREV'S PERSONAL FITNESS BLOG: January 16th, 2020

JANUARY GOAL:
Lose 10 lbs (Starting weight 270.7) won't weigh until Feb 1st again.
Workout 31 times, doesn’t have to be everyday, can be 2 a days as well.(19 so far)
Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (12/16) DATE: 1/16/2020
Coached 530a, 445p, 530p
Low energy day NUTRITION FOR THE DAY
7a- Bulletproof Coffee
11a- 3 eggs, 8oz ham, raspberries & blueberries
1:30p- Bone Broth
2:30p- Pan Fried Shrimp and Broccoli
5:30p- BCAA + MCT Oil drink TODAY’S EXERCISE ROUTINE

6:15p @GCP in CardioBurn
Did 170 Wall Balls today and 80 box jumps for my weekly goal punishment.
Still ....
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TREV'S PERSONAL FITNESS BLOG: January 15th, 2020

JANUARY GOAL:
Lose 10 lbs (Starting weight 270.7) won't weigh until Feb 1st again.
Workout 31 times, doesn’t have to be everyday, can be 2 a days as well.(18 so far)
Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (11/15) DATE: 1/15/2020
Coached 530p and part of 615p
Long day, didn't get home from gym until after 9. NUTRITION FOR THE DAY
7a- Bulletproof Coffee
11a- 3 eggs, 8oz ham, raspberries & blueberries
1:30p- Bone Broth
3:00p- Pan Fried Shrimp and Broccoli TODAY’S EXERCISE ROUTINE

8:30a @GCP in Accelerated Fat Loss
4:45p @GCP in Accelerated Fat Loss
Modified my 2nd workout ....
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TREV'S PERSONAL FITNESS BLOG: January 14th, 2020

JANUARY GOAL:
Lose 10 lbs (Starting weight 270.7) won't weigh until Feb 1st again.
Workout 31 times, doesn’t have to be everyday, can be 2 a days as well.(16 so far)
Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (10/14) DATE: 1/13/2020
Coached 530a, 445p, 530p, 615p
Long day, didn't get home from gym until almost 9. NUTRITION FOR THE DAY
7a- Bulletproof Coffee
11a- 3 eggs, 8oz ham, raspberries & blueberries
3p- Bone Broth
9p- Protein Smoothie (Whey, Keto powder, banana, almond milk) TODAY’S EXERCISE ROUTINE

I knew I had to get 2 workouts in today to achieve the 8 from Wed to Tues ....
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TREV'S PERSONAL FITNESS BLOG: January 13th, 2020

JANUARY GOAL:
Lose 10 lbs (Starting weight 270.7) won't weigh until Feb 1st again.
Workout 31 times, doesn’t have to be everyday, can be 2 a days as well.(13 so far)
Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (9/13) DATE: 1/12/2020
Coached in evening 445p and 615p
Busy day overall after being gone for most of last week.
Three longer meetings as well. NUTRITION FOR THE DAY
7a- Bulletproof Coffee
12p- 3 eggs, 8oz ham, raspberries & blueberries
3p- Protein Smoothie (Whey, Keto powder, banana, almond milk)
5p- Drank BCAA while coaching TODAY’S EXERCISE ROUTINE

8:30a @ GCP in ....
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TREV'S PERSONAL FITNESS BLOG: January 12th, 2020

JANUARY GOAL:
Lose 10 lbs (Starting weight 270.7) won't weigh until Feb 1st again.
Workout 31 times, doesn’t have to be everyday, can be 2 a days as well.(11 so far)
Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (8/12) DATE: 1/12/2020
Day of football watching and back recovery. NUTRITION FOR THE DAY
7a- Bulletproof Coffee
3:30p- 3 eggs, 6oz ham, raspberries & blueberries
7p- Protein Smoothie (Whey, Keto powder, banana, almond milk) TODAY’S EXERCISE ROUTINE

5p in garage
EMOM20
MIN 1: 10 cal Ski Erg
MIN 2: 10 Thick Bar RDL's
My back handled this very well today. Did RDL's slow ....
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TREV'S PERSONAL FITNESS BLOG: January 11th, 2020

JANUARY GOAL:
Lose 10 lbs (Starting weight 270.7) won't weigh until Feb 1st again.
Workout 31 times, doesn’t have to be everyday, can be 2 a days as well.(10 so far)
Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (7/11) DATE: 1/11/2020
Coached 8:15a and 9:15a.
Got back on to Whole30 compliance today. NUTRITION FOR THE DAY
7a- Bulletproof Coffee
12:30p- 3 eggs, 6oz ham, raspberries & blueberries
3:30p- BCAA + MCT Oil
6:30p- Shrimp and Broccoli sheet pan TODAY’S EXERCISE ROUTINE

2:30p in garage
EMOM20
10 cal Ski Erg
My back was still in a bad spot but I knew I didn't want to ....
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TREV'S PERSONAL FITNESS BLOG: January 10th, 2020

JANUARY GOAL:
Lose 10 lbs (Starting weight 270.7) won't weigh until Feb 1st again.
Workout 31 times, doesn’t have to be everyday, can be 2 a days as well.(9 so far)
Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (6/10) DATE: 1/10/2020
Flew back from Philly today.
4 days in a row where I haven't been Whole 30 compliant, this was planned out knowing I wasn't going to be able to make it happen on this trip as meals were specifically ordered for us. NUTRITION FOR THE DAY
11a- BBQ California Kitchen Pizza
5:30p- Waffle Cookie on Plane
8p- Giant Cookie Cake (1/2 of it)
This was a big mistake. I was starving ....
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TREV'S PERSONAL FITNESS BLOG: January 9th, 2020

JANUARY GOAL:
Lose 10 lbs (Starting weight 270.7) won't weigh until Feb 1st again.
Workout 31 times, doesn’t have to be everyday, can be 2 a days as well.(9 so far)
Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (6/9) DATE: 1/9/2020
Had meetings in Philly from 8a-5p.
3 days in a row where I haven't been Whole 30 compliant, this was planned out knowing I wasn't going to be able to make it happen on this trip as meals were specifically ordered for us.
Going to 76ers vs Boston game tonight. NUTRITION FOR THE DAY
11:30a- Naff Naff Mediterranean (beef, lettuce, pickeled onions, pita)
3p- Tastycake Cupcake ....
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Colleen & Michael

I have been a client of GCP for about 3 years and it has been a huge transformation for my wife and me. The focus on healthy eating and fitness is what makes GCP different and leads to long term success. The fun and caring community at GCP is what pulls you in and keeps you coming back.

Gil

Patty

GCP is the first gym that I have joined where I've seen results. I've lost weight and inches but most importantly gained friends. I always look forward to going and can't wait to return. Keep up the amazing work!

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