BOB'S BLOG: Tuesday, January 24

Bob is really on top of this whole accountability thing...he always comes in prepared to sweat hard and describe yesterday's nutrition breakdown and any extra exercise. Not only that, but he's willing to admit his mistakes and low points in each area for the previous day, and it takes a very honest and willing person to do that.

The only thing he seems to leave at home is his confidence...Bob is incredibly strong and completely capable of doing nearly anything we can throw at him, but he needs to remember that for himself! Self confidence is a one of several important factors when it comes to weight loss and fitness. Bob lost nearly 2.5 pounds after only one week of consistent exercise and nutritional accountability...sure, some of it was fat and some of it was water weight, but 2.5 pounds is something to brag about nonetheless!! It is a phenomenal start to this journey, and I personally am extremely encouraged by Bob's preliminary success and steadfast perseverance!

One-on-One Personal Training (1/24)
Warm-Up
Mountain Climbers (20)
Assisted Push-up (10 regular, 10 close)
Rope Slams (20 alternating, 20 double)
Strength Concentration
Chest Fly w/ hip raise hold (15 lb dumbbells, 15 reps, x2)
Bent-over Reverse Fly (10 lb dumbbells, 15 reps; 12 lb dumbbells, 15 reps)
---20 Mountain climbers, 20 Alternating rope slams, 20 Double rope slams---
Olympic Bar Up & Over (35 lb, 10 reps, x2)
Single-leg Squat on plyo box (15 each leg, x2)
---20 Mountain climbers, 20 Alternating rope slams, 20 Double rope slams---
Functional Concentration
Power Push-up (10)
Squat w/ Lateral Raise (8 lb dumbbells, 20 reps)
Low Ring Pull-up (10)
Jumping Jacks w/ Overhead Press (10 lb medicine ball, 20 reps)
---20 Mountain climbers, 20 Alternating rope slams, 20 Double rope slams---
Core
20 V-ups
20 Leg Lifts
Stretching and Cardio

TOTAL CALORIES BURNED: 889
HIGHEST HEART RATE: 178

Nutrition: Monday, January 23
Breakfast: 2 slices of Ezekiel bread, 1 tbsp peanut butter, Greek yogurt
Snack: 1 banana
Lunch: 4 oz pulled pork w/ vinegar-based sauce, 1 cup green beans, 1/4 cup coleslaw (Danny's BBQ)
Snack: 1 small bag of pretzels
Dinner: 1 whole wheat tortilla (70 cal); Weight Watcher's recipe Cuban pulled beef (w/ corn, tomatoes, and peppers (about 1/4 cup); side salad with balsamic vinegar
Snack: 1 bag of popcorn (99% fat-free), 1 small chocolate square
Drinks: 6-7 bottles of water (20 oz each), 1 diet coke

NUTRITIONAL HIGH: Dinner as a whole had a lot of nice aspects to it. First, the tortilla was whole wheat (obviously a good choice over enriched-white flour). The Cuban pulled beef was made in the crock pot, which preserves more nutrients than some other cooking methods, was low in fat and calories (thanks, Weight Watchers), and had a lot of color working for it (corn, tomatoes, peppers).
NUTRITIONAL LOW:  The coleslaw. Oh, the coleslaw. A single serving of most coleslaw contains over 11 grams of fat and nearly NO positive nutritional value. Caloriecount.about.com gives it a C+ in nutrition - certainly not anything to brag about.

At-home Exercise: Monday, January 23
1.5 mile walk w/ dog in 20-25 minutes; hilly