300 Washington Blvd, Mundelein, Illinois 60060

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

Request More Information

Request More Information

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
    • 10 cal Airdyne Bike
  • Only did 10 Wall Balls today
    • Still have 320 WB & 20 Box Jumps Left before next Wednesday.

CALORIES BURNT

  • Today’s was 4555 calories
    • I was happy with this calorie burn. Knowing I wasn't crazy active on this Saturday to still get over 4500 calories is great.

  • Today was a high strain day. It was a 17.3. I haven't really had a lower day strain for a long time. My recovery score has been showing this.
  • TOTAL CALORIC DEFICIT FOR DAY: Calories burnt (WHOOP) - Calories intake (MFP)= 4555-1900= 2655 deficit
    • I got all 6 meals in today for 2nd straight day.

SLEEP

  • Slept 8hrs 00min out of 9:02 needed which was a good 89% sleep score.
    • Anything above 80% is good, and about 85% is a big win!
  • My recovery score was 42%.
  • I went to bed at 11:13p.
    • I like to go to bed when I feel like on Saturday nights. Tonight I was watching the Lakers which was a little later.
  • My WHOOP band said I need 8:42 min of sleep tonight going into tomorrow.
    • My baseline sleep is 7:35min 

    • Strain of the day- 53min extra needed

    • Sleep debt- 32min extra needed


MOBILITY

  • Continuing to spend a lot of time in my piriformis. It is starting to feel much better which is showing me the work is paying off.

TODAY’S OBSTACLES

  • Saturday's can zap me of energy quickly.
  • I was a little off on my initial design of my Saturday plan so not as structured.
  • I was really feeling a nap.
  • My cousin brought home Jimmy Johns and warmed up a cookie in the microwave.

TODAY’S WINS

  • Woke up from nap craving sweets, especially after smelling the cookie earlier. But I took a deep breath, decided to move my protein smoothie from the evening to right then to give me something sweet and didn't have any issues after that.
  • Even though the day wasn't structured I hit the main health and nutrition goals I set out for the day.
  • Wasn't feeling like working out but at 7 just decided to get in the garage set a 20 min timer and see what happens. Got one in and felt great after.

THOUGHTS

  • Low energy days on weekends happen a lot for me. Managing all the things throughout the week and this week had way more of that then maybe I've ever had. Pouring a lot of extra energy and I was smoked by Saturday both physically and a little emotionally. So having goals for the day really helped me wrap my brain around the purpose I have.
    • I also have a card I keep on me that I wrote a letter to myself for my goals and the obstacles I knew I would run into that I pull out when I'm weak and helps me restructure my why.
  • Making sure I find ways on my weekends to just shut down from the business. I don't do a great job of this and my last 2 weekends have been dominated by it and I really felt that today. So my goal is to do nothing business wise with my Sunday except plan out my week at the end of the day.


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!