Day 23


I can’t believe there are only 7 days left of this first 30 days on this trip together. Moving right along!!


It’s interesting…  the whole weight loss thing really is simple when you break it down. But it is not so simple to stay on track with it!! I am discovering that the best way is to set a reasonable goal and move forward at a steady pace. You will have setbacks, and the way to get past them as quickly as possible is to recognize them and then decide how best to move forward and what you will do if you find yourself in the same situation again. Beating yourself up does no good, and usually sets you back. Think like the Terminator. You have one goal. You WILL achieve that goal. If you get blown up, you just dust yourself up and keep on going.  I like it.


Here’s what I ate today:


Breakfast: Oatmeal, banana, blueberries, cinnamon, home made granola, coffee w 1% milk


Lunch: 1 small chicken burrito w/ refried beans, black beans, corn, cheese, salsa and sour cream. When I found myself going for the second burrito I quickly course corrected and ate the left over broccoli instead. Then, when I was still hungry, I ate a tangerine. Disaster averted.


Dinner: Chicken, red potatoes, broccoli, salad with mesclun, red pepper, cucumber, carrots and oil & vinegar dressing.  1 cup coffee w 1% milk




Warm up with 30 alternating lunges


1-Reverse lunge right leg back, right hand touches the floor- 20x

Repeat on the left


2-Side lunge opposite hand to foot 20x each side


3-One arm Row w 15 lbs 15x right and then left


4-Run down & up stairs


Repeat 1-4


5-Rear Delt Flies- 10x with 10lbs


6-Bicep curls- 10x both arms at the same time, balancing on one leg


Repeat 5-6 (other leg for bi curls)


7- Rear Delt Flies with 5lbs 20x


8- 1 leg deadlift with overhead press 10x each leg 10lbs


9-Jump Rope – 52 reps in 35 seconds


10- Jumping Jacks no arms- 30x  (would do more if didn’t feel so jiggly)


11- Side kick into a squat- 20x each side


12- Donkey Kicks- 30x each leg


13- Fire Hydrants- 30x each leg


14- Plank 10 seconds, Side Plank 10 seconds, Plank 10 seconds, Side Plank 10 seconds, Plank 10 seconds


15- On your back press up to a bridge- one leg up- lower hips to floor then press back up 20x each side.


16-On back Both legs up: Alternate scissor legs down and back up for abs- 30x


17-In same position- reverse crunch (lift your hips) 30x


18- Stretch (I did the first 10 minutes of my mirlates class here, but do what works for you)


What I did today that moved me forward: Did not give into temptation when I wanted to eat the second burrito. Also, was able to assess if the first burrito was worth it (which it was!), instead of eating something I didn’t like because it was there.  Also, my workouts are starting to get amped up, which is giving me more energy.


What I did today that held me back: Well, despite having more energy on a daily basis, I was wiped out this evening and drank another cup of coffee so I could stay up with the baby. Not a big deal if it only happens every now and then.


All in all, a very good day!


Only 7 days left!!!


Your Fitness Coach,

Miranda Zukowski