Non-scale victory of the week!

Completing a rowing workout without pausing, starting deinking a gallon of water per day

What do you feel you could have done better this week?

I could have gotten more sleep

How many days did you exercise last week?

7

How would you rate your diet last week?

4

What are your goals for the upcoming week?

Continue exercising but increase cardio, change glute and ab challenge, begin IWFA

Non-scale victory of the week!

Consistent and flexible with routine. Meal prep and a controlled cheat weekend. Some exercise while watching TV.

What do you feel you could have done better this week?

Going to sleep on time and reducing time on social media before getting out of bed

How many days did you exercise last week?

5

How would you rate your diet last week?

4

What are your goals for the upcoming week?

Increase sleep, reduce time on social media, maintain rowing 3 days per week

Non-scale victory of the week!

Feeling more capable and confident in my exercises

What do you feel you could have done better this week?

I could’ve done a better job of resisting cravings

How many days did you exercise last week?

7

How would you rate your diet last week?

3

What are your goals for the upcoming week?

Beginning March 1 I’d like to incorporate cardio 3xs per week and maybe start the extreme fat smash diet.

Non-scale victory of the week!

7+ days of workouts, no stuck 2 drinks when out

What do you feel you could have done better this week?

Ordered a healthier option when out or ate prior to event

How many days did you exercise last week?

7

How would you rate your diet last week?

3

Non-scale victory of the week!

Make my own vegan nacho cheese sauce to satisfy a craving in a healthier way. Workout or yoga daily. More definition in my glutes.

What do you feel you could have done better this week?

Actually do cardio (attempted today but gym closed). Resisted dessert. Bought one order of nachos instead of making them and eating them for 2-3 days.

How many days did you exercise last week?

7

How would you rate your diet last week?

3

What are your goals for the upcoming week?

Cardio 2xs per week. Juice fast for 2-3 days. Begin Super Fat Smash Diet Plan.

Non-scale victory of the week!

Limited unhealthy foods to the weekend and gave away & froze leftovers. Coach noticed improvement in lunges.

What do you feel you could have done better this week?

At home workouts during the polar vortex. Stopped at one glass of wine.

How many days did you exercise last week?

4

How would you rate your diet last week?

3

What are your goals for the upcoming week?

Stricter diet. Daily exercise. Two days of cardio.

Non-scale victory of the week!

I meal prepped and ate as planned for the majority of the week. I made it to work out all but two days this week.

What do you feel you could have done better this week?

I could’ve limited my drinking and not had two cheat days in a row over the weekend.

How many days did you exercise last week?

5

How would you rate your diet last week?

3

What are your goals for the upcoming week?

Be consistent with exercise and diet.

Long-term goal weight

140 lbs

What do you find most challenging in reaching your long-term weight loss goals?

Maintaining consistency with food and exercise

How many days per week do you exercise currently?

5

How many days per week would you like to exercise?

6

How would you rate your current diet?

2

What are your goals for the upcoming week?

Exercise 5 days per week. Prep all meals 5 days per week. No more than 2 days of alcohol consumption.