BOB'S BLOG: Thursday, January 26

We've got a lot to catch up on! Bob worked out with us this morning and e-mailed me his nutrition logs for both Tuesday and Wednesday. Take a look and see how he measured up!

One-on-One Personal Training: Thursday, January 26

Warm-up
Lateral bounds on Bosu ball (15, x2)
Kettlebell crank (10 lb, 15 reps, z2)
Strength Concentration
Chest Press (25 lb/15 reps, 35 lb/12 reps, 40 lb/10 reps; repeat backwards)
Push Press (35 lb/15 reps, 35 lb/12 reps, 35 lb/10 reps)
Split squat w/ Lateral raise (10 lb/12 reps each leg)
Squat w/ Front raise (10 lb/10 reps)
Function Concentration
Plank up-downs (2x ladder length)
Bike (1:30 total...Level 25/50-60 RPM, Level 15/80-90 RPM, Level 5-7/100+ RPM)
Repeat 2x
Core Concentration
Dumbbell sit-ups (10 lb, 15 reps each arm)
Star reach w/ dumbbells (10 lb, 15 reps)
Stretching and Cardio

TOTAL CALORIES BURNED: 982
MAXIMUM HEART RATE: 172

Nutrition: Wednesday, January 25

Breakfast: 2 pieces of Ezekiel bread, 1 tbsp peanut butter, tea, banana

Lunch: 1 can Progresso soup, 5 crackers, 1 cup pineapples, 2 tangerines

Snack: Almonds

Dinner: 1 salmon cake, 1/4 cup corn, 1/2 cup sauteed Kale

Snack: Popcorn, 1 small square of dark chocolate

Drinks: 1 Diet Coke, 6 Waters

 

At-Home Exercise: Wednesday, January 25

None. No excuse, just busy/distracted.

Nutrition: Tuesday, January 24

Breakfast: Bagel(toasted with nothing on it), Greek yogurt

Lunch: 1 can Progresso soup, 1 cup grapes, 2 tangerines, 3 large crackers

Snack: Almonds

Snack: Popcorn, banana

Dinner: Salad w/ balsamic vinegar, small portion of low calorie casserole with pork

Snack: 1 small square of dark chocolate

Drinks: 1 Diet Coke, 6-7 waters

At-Home Exercise: Tuesday, January 24

None. Didn't get home from work till around 9:00 pm.

The goal for this weekend? More exercise at home!! It's the small lifestyle changes that can make the biggest difference!