BOB'S BLOG: Monday, January 30

Hello and happy Monday! I hope you had a fun and relaxing weekend. Bob came in early this morning for his weigh in and waist measurement, and we got to catch up on his weekend nutrition! Check it out...

WEIGHT: 256.0 lb (down 2.8 lb from his original 258.8 lb)
WAIST: 42.75 in (down 2.75 in. from his original 45.5 in.)

One-on-One Personal Training Workout: Monday, January 30
WARM UP
Rope slams (30 alternating)
Lateral bounds (15 each)
Boxing (30 crosses, 15 slams, 15 push out, 15 up, 30 crosses)
UPPER BODY
Superset: Chest press (30x12; 22.5x15), Rotate and push (30x15 each, 22.5x15 each)
Boxing (50 crosses)
Superset: High rows (30x15; 30x15), Rotate and pull (30x15 each, 30x15 each)
Rope slams (30 double)
LOWER BODY
Squats w/ medicine ball (10x15, 10x15)
Reverse lunge w/ medicine ball (10x15 each, 10x15 each)
BURNOUT
Light push press w/ KB (10x20, 10x20)
Bike (:20 @ 10, :20 @ 15, :20 @ 20; x2)
ABS
Straight leg sit-up (20)
Regular crunches (20)
Side crunches (15 each)
Bird dog (15 each + :10 hold)

TOTAL CALORIES BURNED: 974
HIGHEST HEART RATE: 171

NUTRITION
Friday, January 27
BREAKFAST: 2 slices of Ezekiel bread, 1 tbsp peanut butter, Greek yogurt
SNACK: Banana
LUNCH: 1 can Progresso soup, 5 crackers, 1 cup pineapple, 2 tangerines
SNACK: Fruit cup with natural juices
DINNER: Steak (London broil), corn, kale, tomatoes, small salad with balsamic vinegar
DRINKS: 1 Diet Coke, 6-7 20 oz. waters

Saturday, January 28
BREAKFAST: Banana
LUNCH: Chicken kabob, hummus, taziki, 1 pita
SNACKS: Fruit cup with natural juices, popcorn
DINNER: Beet and greens salad, grilled salmon, potato
DRINKS: 1 glass of wine, 2 beers (one light and one regular), 1 Diet Coke, 6-7 20 oz. waters

Sunday, January 29
BREAKFAST: Banana, toast, 1 tbsp peanut butter, Greek yogurt
LUNCH: Fruit cup with natural juices, 1 mango
DINNER: Grilled chicken, Greek salad, Taziki, fingerling potatoes, grilled eggplant w/ reduced fat feta
SNACK: Popcorn
DRINKS: 6-7 20 oz waters, NO DIET COKE!!!!!

NUTRITIONAL HIGH: Bob didn't drink any Diet Coke on Sunday! Considering his mild addiction to DC, this is a HUGE accomplishment! I'm pretty excited about it! Also, I'm loving all the grilled meat and veggies (particularly on Sunday evening for dinner). Grilling preserves a lot of nutrients in vegetables (as opposed to sauteeing, frying, etc), and it tastes pretty amazing, too!
NUTRITIONAL LOW: On Saturday night, Bob and his wife went to dinner with friends. He knew this would be a challenge for him, and in terms of meal choice, I think he did fantastic! However, sticking with wine would have probably been a better option than adding the 2 beers to the mix. Wine, although it is a bit high in calories, does have some nutritional value - as opposed to beer, which also has some considerable calories and has nearly no nutritional value. I am definitely a believer in treating yourself once in awhile (in moderation, of course). If you give up every single thing you enjoy for the sake of losing weight, your experience will be ultimately unenjoyable and likely short-lived. So, if you're going to do so, stick with the best option (whether it be alcohol, desserts, etc) - in this case, wine is a better "treat" than beer.

AT-HOME EXERCISE
Friday, January 27: None.
Saturday, January 28: No time for formal exercise. Did a lot of walking during campus tour with daughter and at night while out with friends
Sunday, January 29:  1.5 mile brisk walk in about 20 minutes