300 Washington Blvd, Mundelein, Illinois 60060

TREV'S PERSONAL FITNESS BLOG: January 19th, 2020

Request More Information

Request More Information

TREV'S PERSONAL FITNESS BLOG: January 19th, 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. (22 so far)
  • Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (15/19)

DATE: 1/19/2020

  • Very relaxing Sunday which was amazing. I definitely was feeling the mode all week and didn't plan anything special for today.

NUTRITION FOR THE DAY

  • 7a- Bulletproof Coffee
  • 12p- 3 eggs, 8oz ham, raspberries & orange
  • 2:30p- BCAA + MCT Oil Drink
  • 4p- Bone Broth
  • 6:30p- Pan Fried Shrimp and Broccoli
  • 8:30p- Protein Smoothie

TODAY’S EXERCISE ROUTINE

  • 1:30p @GCP
    • 330 Wall Balls
    • 20 box jumps
  • Officially done with my penalty from my Philly trip!!
  • Even though it was tough, I really liked having a penalty when I didn't stick to the plan I agreed upon. It was a nice accountability and I could feel the punishment. Compared to when you put money on the line it doesn't have a real feeling, but the physical sweat and burn in the legs is real.

CALORIES BURNT

  • Today’s was 3457 calories
    • This is back in line with what a Sunday normally is.

  • Today was a average strain day. It was a 14.7.
  • TOTAL CALORIC DEFICIT FOR DAY: Calories burnt (WHOOP) - Calories intake (MFP)= 3457-1820= 1502 deficit
    • I got all 6 meals in today for 3rd straight day.

SLEEP

  • Slept 8hrs 45min out of 8:42 needed which was a perfect 100% sleep score.
    • It always feels great to get a perfect night sleep. They are rare even on weekends.
  • My recovery score was 63%.
  • I went to bed at 10p.
    • This was 30 minutes later than I wanted to go. No good reason, was watching a tv show which push my bedtime prep until 930p so just have to be more committed to the process.
  • My WHOOP band said I need 8:10 min of sleep tonight going into tomorrow.
    • My baseline sleep is 7:35min 

    • Strain of the day- 35min extra needed

    • Sleep debt- 0min extra needed


MOBILITY

  • Did a romwod for 13 minutes. As well as continued to spend time working in my piriformis. It's a slow change but definitely getting less pain the sciatica area. QL's are still on the tight side though.

TODAY’S OBSTACLES

  • Laziness. Sunday's can sometimes get a little too lazy for me and I don't get anything accomplished to make sure I have a good week.
  • Along with laziness, boredom can creep in my mind a little bit as well which can lead to mindless eating.

TODAY’S WINS

  • Slept to 100% sleep score!!
  • Finished up all my penalty from the week.
  • Created enough structure to the day and just couple specific tasks so I didn't feel like the day was being wasted and I wasn't bored.
  • Making it through another weekend with no binging.

THOUGHTS

  • I'm definitely feeling more and more in control of my craving desires. My cousin ate a pizza last night and I didn't even think twice about it. It smelt good, yes but other than that I didn't have an issue.
  • I have been making sure as soon as my last planned meal of the day is done, that I go brush my teeth. This helps signal my brain that we are done for the day with eating. It has helped. I still get slight hunger feelings but that's usually when I tell myself I'm just bored and need to go to bed. No eating after 8 is really good eating, 90% of it is just mindless / bored eating. Go upstairs, read a book, take a shower and start shutting down for the day if those feelings start arising.


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!