300 Washington Blvd, Mundelein, Illinois 60060

TREV'S PERSONAL FITNESS BLOG: January 9th, 2020

Request More Information

Request More Information

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 & pita with garlic sauce
    • This was a weak point of the day. My back was extremely stiff and I was in pain as well as some conversation had been a little challenging and this was probably stress eating more than anything.
  • 9:30p- BBQ Burger with Fries
    • Definitely could have made a better choice in foods for this meal. There were salads on the menu and I think I was just overly hungry from not eating a real meal since 11:30a. These are the times when I need to realize that all foods in these moment will taste good so might as well make a good choice.
  • Today wasn't my best day eating. I ate out of emotion and because every second was so filled I wasn't able to eat easily. So instead I was relying on will power as much as possible and the later the day got the less will power I had.

TODAY’S EXERCISE ROUTINE

  • Today was the first day so far this year that I haven't worked out. My back was way too locked up to be able to do anything and I had to overcome my pride and rest. I do have a goal to get 31 workouts this month but it doesn't mean I have to workout every day so I'm still able to stick to my goal.

CALORIES BURNT

  • Today’s was 3136 calories
    • Again, another day over 3k calories burnt on a day when I was pretty inactive is good. Normally back home my non active days are only about 2400 cals.

  • Today was a good strain day. It was a 12.6. My strain has been consistent the last couple days which should lead to a good recovery score soon.
  • TOTAL CALORIC DEFICIT FOR DAY: Calories burnt (WHOOP) - Calories intake (MFP)= 3136-3300= 164 surplus
  • Today was my first calorie surplus for the year. It was over by a small amount which is actually really reasonable for traveling.

SLEEP

  • Slept 6hrs 56min out of 9:05 needed which was a good 76% sleep score.
  • With as bad as my back felt this was a really good night sleep with that going on.
  • My recovery score was 62% which is a decent score. Shows I did a lot of mobility work during the day to help my back recover and getting ok sleep.
  • I went to bed at 11:57p.
    • This was a super late night for me. But this was because we were downtown at a 76ers game and I knew it was the last night with friends so it was worth the sacrifice.
  • My WHOOP band said I need 8:52 min of sleep tonight going into tomorrow.
    • My baseline sleep is 7:35min 

    • Strain of the day- 22min extra needed

    • Sleep debt- 55min extra needed


MOBILITY

  • Another day spent on the foam roller and lacrosse ball. Also, a friend of mine in our mastermind meeting is a PT and he reset my SI joint and help me with some stretching to help get my left leg lengthened back out.

TODAY’S OBSTACLES

  • My back was still very locked up and just putting on my socks was hard.
  • Going to the 76ers game tonight.
  • Meetings can be very stressful because we are challenging each other to get the most we can out of our businesses. This can get a little stressful.
  • Knowing that Chicago was going to have bad weather when I flew back was in the back of my mind and was trying to see if I could get my flight changed.

TODAY’S WINS

  • Didn't eat the Tastycakes for breakfast.
  • Was able to get my plane ticket switched to fly out on Friday to avoid bad weather coming to Chicago.
  • Didn't eat anything at the 76ers game when everyone was eating crappy food.

THOUGHTS

  • An accountability buddy can go a long way. Even when traveling I enlist in accountability buddies. Joe is my workout partner and makes sure I get those in and Marshall is my nutrition buddy.
  • Today was a hard day to find wins because I felt like I didn't do as well as I could but that's when it's important to dig in and find the good that was there.


Helping Mundelein and Jefferson Get Fit And Have Fun!

Request information

Request Information Now!

Personal Training near Mundelein

Let us e-mail you this Free Report


Our Spring Transformation Challenge (Slim Down Transformation Challenge) kicks off May 3rd. Contact us to Learn More!