Sarah healthy journey

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good today for being a fasting day. As of 6PM my time/7PM coach's tome still haven't heard from him yet. Didn't get in the Arm workout today but have it ready to copy over to next week. Next training week's fasting day will be harder since I'm on vacation but I'll figure it out after hearing back from coach Adam.

 2021 Goals first then the usual stuff. My goals for the new year are: Keep up with the Contest Prep University podcasts, post more on Instagram, be better at wishing my Facebook friends Happy Birthday on their Birthdays.   All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today.  Macros were good today under a little on Carbs and Fats. Got in a great Legs workout in this morning and might get an upper body workout in after truck unload.  Haven't heard from Coach yet and probably won't until tomorrow but he should be happy with my numbers for this last week.  

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps today. Great Chest/Shoulders/Triceps workout in this afternoon. Coach should be happy with my numbers for the week. Getting caught up still on the Contest Prep University podcasts with Coach and Dr. Joe on YouTube.  I've got 2 episodes left after the one I'm currently listening to then ready to keep up better in 2021. I'm starting a 5% Challenge on Spark People in January and plan on 4-5 workouts from my home gym and tracking macros on my 1 fasting day and 6 refeed days. Macros are subject to change after I hear back from Coach on Thursday. I may be switching to a cutting phase soon not sure yet.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today.  Had issues yesterday with my subscription to My Workout app which was taken care of by the great customer service reps. Got my workouts for today, tomorrow, Wed and Friday put into the app. Macros were great today under 13 grams of Carbs today. Coach should be overall happy with my numbers. Listening to a Contest Prep University Podcast to get caught up before the end of the year. Today's workout was Legs/Glutes, tomorrow's workout is Chest/Shoulders/Triceps, Wed workout is Legs and Friday's workout is Legs/Back.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros are good so far this week. I was over 1 gram on Carbs today not too bad. Will get my workouts planned in the My Workout app shortly. Coach should be real happy with my consistent numbers so far anyways this week. Plan on Mon, Wed and Friday lower body days and Tuesday as an upper body day. Thursday will be tracking truck unload.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good today but needed a bit more Protein. Plan is to get 4 workouts in and tracking truck unload. Off tomorrow so will get my notebook out and plan my workouts. I may start using the My Workout app again not sure yet. I was under 13 grams on Protein for today so could've gotten more protein in today. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good today. Got in a great Glutes/Quads workout this morning using my new booty sprout machine. Coach should be happy with my numbers yesterday and today. Wont know my work schedule for next week until sometime tomorrow to plan my workouts for the week.  Besides the Booty Sprout I also got an adjustable kettlebell.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good today. Coach was happy with my numbers but wants me to get my carbs closer to 150 grams on all but my fasting day. Great Shoulders(Giant Set) workout this morning. Tomorrow's workout is still Legs/Glutes or Glutes/Hammies not sure yet but will use my new booty sprout machine.  Coach was happy with my consistent weight loss. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good for a fasting day but needed more carbs. Coach should be happy with my numbers from last week and my weight for the last week. From Sunday 12/7 to 12/14 I was down 1.1# not sure weight loss for the training week.  Tomorrow's workout is Chest or Shoulders (Giant Set) and Friday's workout is still Legs/Glutes using my new Booty Sprout machine.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps today. Macros were good today but needed more Protein. Coach should be happy with my numbers for this week. Got my haircut this morning and didn't have time for a workout today. Weekly check in sent to Coach before my shower tonight. Maybe for next check in my lab results will be posted to the doctor's app/website. Think I can download the PDF file then attach that to my check in email.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Marcos were good today but again could've had more fats. Coach should be happy with my numbers other than for fats the last few days. Truck was moved from tomorrow to Wed so plan now is to get a workout in Thursday and Friday since tomorrow will be a see how much time I have after my hair cut and come home for my meatballs which I'm taking for a Christmas potluck at work. 

 All green in my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good today fats were a little low. Plan is still to get in all 5 workouts this week. Coach should be fairly happy with my numbers for the weekend and so far this training week. Training plan is Legs/Glutes tomorrow, Chest(Giant Set) Tues, Back/Glutes Wed, Shoulders(Giant Set) Thurs, and Legs/Glutes Friday. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were great today so Coach should be happy with my numbers. Plan on getting in all 5 at home workouts in.  Still waiting to see my lab results posted so I can figure out how to send them in my weekly check in. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good for my fasting day just a little low on fats. Tired after work and after my doctor's appointment.  Won't know my work schedule for next week until sometime tomorrow to plan my workouts for the week. Ordered a booty sprout glutes machine and should have it by Tuesday but will see since it's coming from Tennessee. Had labs drawn now waiting for them to get posted to the app/site so I can figure out how I want to get them in an email to send to Coach on Tuesday evening. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were great again today. Tracked truck unload this morning for my workout. Heard back from Coach and he was happy with my numbers just wants me a little more consistent. He had a few good suggestions for me to get my protein and sometimes carbs up over the weekend. Tomorrow's workout plan is Back/Glutes in the afternoon. Truck didn't come until 11AM this morning was delayed to start with until 10:30AM. Plan if all goes well in getting in all 5 workouts next week. Won't know my schedule for next week until Saturday at the latest and sometime tomorrow afternoon at the earliest. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good to start off this training week. Plan changed for today instead of tracking 1800piece truck unload I did Shoulders(Giant Set). Tomorrow's workout will be truck unload. Friday will be a busy one as second day stock was moved back a day so will go in at 6AM and leave for my appointment by 15 till 9 then get my labs drawn and pick up my meds refill then back to work for another hour or so.  Will probably hear from Coach by tomorrow afternoon but Friday is still my planned Fasting day.  Will drink lots of water from the time I get up and sip on my water on the way to the doctor's office. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were better today much better on Protein and Carbs today than over the weekend. Sent my weekly check in to Coach Adam this evening and will figure out for next check in how to get my lab results to him. Day 6 of 2 min glutes kickback (1 min per leg) while brushing my teeth. Tomorrow's workout plan is tracking 1800 piece truck unload then maybe Chest (Giant Set) haven't decided yet. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were the best of the last few days. The weekend wasn't the best for Protein. Got in a great Legs/Glutes workout in this morning. Listening to another amazing podcast by Coach Adam and Doctor Joe.  Day 5 of 2 min glutes kickbacks while brushing my teeth. Taking tomorrow off from my workouts since I won't have time before and will eat dinner and head for a shower after work tomorrow evening. Will ask Coach what I can do to get my protein and carbs up on the weekends.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good today but could've gotten more protein. Listening to a podcast from Coach Adam and Doctor Joe to get caught up. Joined a step bet to start on January 4th after taking a several week break.  Day 4 of 2 min glutes kickbacks (1 min per leg) down. Tomorrow's workout plan is Legs/Glutes and 30 min walk watching TV. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good again today but this time needed more protein. Today is day 3 of 2 min leg kickbacks (1 min per leg).  Monday's workout is Legs/Glutes and 30 min walk. Need to catch up on Coach Adam and Dr. Joe's podcast Contest Prep University. I'm 5 Episodes behind so plan on listening again during my cardio. This coming Friday will be my fasting day since I have a doctor's appointment and most likely will need fasted labs drawn.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps today. Macros were good today but could've gotten more carbs. Got in a great Shoulders(Giant Set) modified reps. Schedule was published early so can get in 4 workouts for the week. Coach will be fairly happy with my numbers so far. In the evenings while brushing my teeth for 2 min I do glute kickbacks 1 min per side. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were great today for my fasting day. Got in a great modified reps Back/Glutes workout this afternoon. Tomorrow's workout an upper body one with maybe modified reps. Coach was happy with my numbers that from now until the new year he will increase my protein and carbs then after that I'll start the cutting phase.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were great today all well in range. Great way to start a new training week. Back feeling better so will try a modified reps Back/Glutes workout tomorrow afternoon. Probably won't hear from Coach until tomorrow but he should be happy with my numbers for last training week and so far this week. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good today and really good I think for the week. Back is feeling better but want to wait until Thursday afternoon and try a modified reps workout. Coach should be happy with my numbers for the week.   Hopefully soon I'll move to the next training phase which is cutting right now I'm in the building or bulking phase. Will see what he says if he's happy about my numbers when I get the reply Thursday at the latest.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps today. Macros were great today for my fasting day. Back still hurting so taking a few extra days off from workouts.  Numbers are still good and I think consistent so Coach should be happy.  I may try a modified reps workout tomorrow afternoon just not sure what I'll train yet. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were great today as was all but one day so far this training week. For new readers my training weeks with Coach Adam run Wed through Tuesday with check in sent Tuesday late afternoon/early evening. During that span I fast from the night before to 3PM the next day. So this training week my fasting day is tomorrow so won't break fast until 3PM tomorrow. My back is feeling better but will see how stiff and sore I am after work tomorrow afternoon. Coach should be happy with my numbers so far this week.  

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today.  Macros were great today. Decided to wait and fast on Monday this week then next training week it will be on Thursday. Consistent so far just under one day on carbs. Will see how my back feels on Monday afternoon to see if I do a modified reps workout.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were great today maybe best of the week. Tracked truck unload this morning and had to keep pausing the workout to help out on register. Plan right now is fasting tomorrow but that might change after I see the schedule for next week. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good today just need to get my carbs in on a consistent bases. Coach was happy with my numbers but does want carbs more consistent. Back hurting again so taking the rest of the week off again from my workouts. Saturday will be my fasting day this week then once I see the next weeks schedule I'll decide on my fasting day for that week.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps today. Macros were good today but could've had more carbs. Back felt good this morning so got in a modified reps Chest giant set. Tomorrow's workout plan is modified reps Back/Glutes after breakfast and before work. Last Wed evening I reordered my Core vitamins and got them today so took them a little while ago.  

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good today but last couple of days could've been more consistent. Back feeling better and got in a modified Legs/Glutes workout. When I say modified I mean I did fewer reps than was written. Coach should be fairly happy with my numbers this week. Measurements and progress photo taken this morning. Tomorrow's workout will be arms with if needed reduced reps and weights. For at least this week and maybe next will reduce the reps so instead of 20 reps of something I'll do 10.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Marcos were better and in range today. My back is feeling better and may try a light legs/glutes workout in the morning. Coach should be happy with my numbers for this week. Plan on taking measurements and progress photo in the morning. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good today and fairly consistent with them this week. Used Gorilla glue on my straw lid handle and that fixed it. Back feeling a little better but might take the week off from my workouts. Getting my Core package on Wed and am getting a Core Nutritionals face mask.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good today and in range. Providing back is feeling better plan is to get 4 workouts this week. Accidently dropped my water bottle yesterday and one side of the straw lid broke so tried Gorilla glue and am letting it sit overnight. This coming week's fasting day will be on Saturday since it's the only early day I have.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today.  Macros were good today under carbs goal by 26 grams.  Won't know my work schedule for next week until sometime tomorrow.  Back is still hurting so will see how it feels on Monday to decide if I want to take another week off from workouts.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps today. Macros were good today even though Coach did let me have a relax day if I wanted. Heard from Coach last night and he wants me to come within 10 grams of my target Protein and Carbs. Also wants me within 5 grams of my target fats. Today wasn't bad I was under 1.6 grams protein, over 1.8 grams carbs and under 8.3 grams fats.  Resting my back and just got in a light walk.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Fasting day macros were good over just slightly on Protein. Today's training was tracking 1550 piece truck unload. Hurt my back again not sure how this time so might take the rest of the week and just get walking in. Unsure with tomorrow being a holiday if I'll hear from Coach until maybe Friday. 

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were better today but still could use a little more protein. Got in a great Chest/Shoulders Giant Set this morning. Tomorrow is my Fasting day and at dinner I get 25 grams Protein, 40 grams Carbs and 15 grams Fats. For newer readers my Coach has me fast from after dinner the night before so from now until 3PM tomorrow then can eat until 5PM. Sent my weekly check in to Coach a little while ago. Tomorrow's training plan is either Back/Glutes or tracking truck unload.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good today but needed more protein. Got in a great Glutes/Quads workout in this afternoon. Tomorrow's training plan is upper body just haven't decided yet from my binder of workouts which one I'll get in yet. Plan is to get my weekly check in email sent to Coach Adam by around 4PM my time. Carbs were better this week but need to get in more Protein for the week I was under 100 grams a couple of days not counting my fasting day of course.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today.  Macros were good today but needed more protein. Tomorrow's training plan is Legs/Glutes and 30 min walk in place for Cardio. Decided to go ahead and get my workouts organized before I went to work last night. After today going to take an extended break from Step Bet. Plan on starting back in January since I've done one every or almost every 6 weeks for a few months.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Marcos were great and within range today. Writing early since I was called into work on my day off just 3 hours later tonight. Not planning on organizing my workouts now until tomorrow afternoon. Couldn't decide on which day next week Wed or Thurs to fast but after looking at last year's Thanksgiving meal decided to fast on Wed.

 All green on my Versa 2, achieved my stops per hour goal and have over 18K steps for today. Got in a great Legs/Glutes workout this morning. Forgot that I had an at home one planned for today. Bought a binder and some divider tabs today and already have page protectors so will get my workouts organized tomorrow afternoon. Plan on Monday through Thursday training sessions then taking a rest day on Friday and getting my final session in on Saturday.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were great today for my fasting day. Today's training plan changed when I woke up with a headache. Coach was happy with my numbers this week and once I get bored with the at home workouts that he sent near the end of the first lockdown. Tomorrow's training plan is Legs/Glutes from the batch of at home workouts. Coach did give me 10 grams more of protein and was really happy my carbs were above 100 grams all but my fasting day of course. I may or may not use the My Workout+ app for the time being and use the notebook that I printed the workouts out. Thinking about getting a 3 ring binder and paper protective sleeves and even dividers so I can have my Virus workouts together that Adam and Zack posted for the entire Team SYLL, my gym workouts together and my at home or gym workouts together. I want to get more organized with my workouts this weekend.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps today. Got in a great modified Back/Legs/Glutes training session this afternoon. Macros were good and well in range again today. Water has been better so far this week.  Haven't heard from Coach yet for this week will probably get a reply tomorrow since last week I received the reply on Thursday. Tomorrow's modified training session is Chest/Shoulders. Instead of using a barbell and bench I'll use dumbbells and my workout ball.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good today well within range. Tracked 1550 piece truck unload this morning and burned 472 calories 10 more than last weeks truck unload. Tomorrow's training plan is modified Legs/Glutes and adding in a few Back moves. Sent my weekly check in to Coach Adam and let him know I'm training at home for the near future. Besides the virus it's getting that time of year when I don't drive on ice or snow. Will see if he sends me new workouts or if I either stick to my current regime and modify or use the workouts from before when it was either in the gym or at home.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were great today within range. Change in plan for the next several weeks instead of going to the gym I'll modify my training sessions for home since while my state (Kansas) isn't closing gyms yet I don't feel comfortable as our states virus numbers are up 50% we are in red on the maps you see on the news. A majority of the clients are college age students and they wear no masks and don't clean their equipment. Tomorrow's training plan changed as well will track 1550 piece truck unload. For this week I'll modify the workouts already in the My Workout+ app. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good today within range. Water could be a little better today but can improve that tomorrow.   Planning my fasting day for Thursday with the exception on Thanksgiving week will see if Coach still wants me to fast after this week but will plan since probably won't get a reply from him until later in the week. For those new readers he wants me to fast from dinner the night before until 3PM on my fasting day and the window closes at 5PM. I like to choose my early to work days as it's easier to not eat breakfast.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps today. Macros were in range but needed to work on Protein today. This week's training plan is 3 gym sessions and 1 at home session all are already put into the My Workout+ app. Watched this week's online mass so that's done for the weekend. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were great and within my range today. Training didn't happen as planned but still got it in modified at home. My car wouldn't start this morning so had a new battery put in a little while ago. Won't know my work schedule until sometime tomorrow to plan my training sessions and get them in the My Workout+ app.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were within my 5-10 grams range. On fasting days my macros are 25 grams protein, 40 grams carbs and 15 grams fats. For the other 6 days my macros are 100 grams protein, 140 grams carbs and 40 grams fats. For new readers the numbers over or under are from the numbers above. Got in a great training session today as I trained a little back and Chest/Shoulders. Tomorrow's training plan is Legs/Glutes. Coach was happy with my numbers this week and wants to keep things the same. Won't know my work schedule for next week until some time tomorrow or Saturday to plan my training sessions.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were good today. Forgot I was going to fast today so that will be tomorrow. Change in plan for today's training I tracked truck unload since I got off to close to my gym cut off time. Normally it gets busy after 3PM. Tomorrow's training plan is a few back exercises before Chest/Shoulders. Love my new water bottle but thinking about ordering a lid with a straw too.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps today. Macros were good today under 12 grams protein, under 0.9 grams carbs, and under 3.2 grams fats. Tomorrow is my fasting day and since truck was pushed back and I get off about 3PM my training will be truck unload. Got in a great Legs/Glutes and 30 min walk on the mats since it was cool and pouring down rain when I got ready for cardio. Might get in a few back exercises on Thursday before I start my Chest/Shoulders training session. Sent my weekly check in to Coach Adam a little while ago.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good today. Over 2.9 grams protein, under 24 grams carbs and over 1.5 grams fats. Tomorrow's training session is Legs/Glutes and 30 min walk on the mats. Got my new water bottle this afternoon and love it so far. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good today. I was over 11.5 grams protein, under 11.9 grams carbs and under 5.5 grams fats.  Better and getting more consistent with my numbers. Should have my new Hydro Flask water bottle tomorrow and my box of beef sticks and case of energy drinks on Tuesday. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good today but needed more protein. Training plan for next week is 4 gym sessions and all workouts are in the My Workout+ app. After getting input from my Team Green teammates I went ahead and ordered the water bottle this morning. Should have it on Monday then get my Merica energy drink and beef sticks on Tuesday.  Macros were under 26 grams on Protein, under 0.5 grams Carbs, and under 4.5 grams Fats.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Today's training was 3 Back exercises then Legs/Glutes and 30 min walk on the mats. Coach replied back after I posted last night. He's happy with my weight going down but wants me closer to 10 grams on Protein and Carbs while being closer to 5 grams on Fats. Macros were food today I was over 2.3 grams of Protein, under 10.4 grams Carbs and under 12.7 grams on Fats. Still undecided but have the Hydro Flask Standard Mouth Water Bottle in my Amazon cart. Cant decide if I want to order it just yet since I was in the 150's for a few days during this last training week so may wait and place the order late next week if I maintain in the 140's all training week.  

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were great today for a fasting day. Today's training plan changed after I took all of my Core Vitamins on an empty stomach and didn't feel great all day. Tomorrow's training plan is the Back exercises from today's training then Legs/Glutes as planned. Will ask Coach about taking my Core Multi, Core Omega and first dose of Core Load on an empty stomach on Fasting days. Might also get input from my teammates too. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good today. Tomorrow is my fasting day this week. Training session for tomorrow afternoon is Back/Glutes and 30 min cardio. Friday's training session is Legs/Glutes and 30 min cardio. Sent my weekly check in email last night and just hope Coach is happy with my numbers.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were good today but still need more Carbs. Great training session this morning after going to get my new glasses. Posting later than planned but went with my dad to visit my uncle who's camping at the local state park. Was planning on having my weekly check in email sent well before 5PM but didn't send until around 6:30PM tonight. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good today but still need more protein and carbs. Tomorrow's training sessions is Legs/Glutes and 30 min walk either on the mats on street out back will see what the temperature is when I get ready for cardio. Have my progress photos ready to send with my Google sheet tomorrow for my weekly check in.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Marcos were good today but protein and carbs could be better. Got my training sessions put into the My Workout+ app and ready to go for Tuesday, Thursday and Friday.  Wednesday's training will be track truck unload. Hopefully Coach will be happy with my numbers this week. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were great again today. Training plan for next week is 3 gym sessions and tracking truck unload on Wed. Thursday will be fasting day this week since truck isn't until later in the day on Wed. Progress photos are ready to send to Coach on Tuesday late afternoon. Tuesday's training will be Legs/Glutes, Thursday's will be Back/Glutes and Friday's session will be Legs/Glutes. Need to log Tuesday's into the My Workout+ app then copy and paste the other two days.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were great today. Got in a great Legs/Glutes and 30 min walk on the mats this afternoon. Won't know my work schedule for next week until sometime tomorrow to plan my training sessions and get them entered into the My Workout+ app. Progress photos taken this afternoon before I started my training session. Hope for at least 3-4 gym training sessions and 1 at home training session. 

  All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were great today for it being my Fasting day. Great Chest/Shoulders and 30 min walk on the mats this afternoon. Coach was happy with my numbers this week and even gave me 10 more grams of protein and 5 more grams of carbs while keeping fats the same. Tomorrow's training session is Legs/Glutes and 30 min walk on the mats. For anyone who may be a new subscriber to my blog I follow 6 days of refeeds and 1 day of fasting from my final meal the night before until 3PM on my fasting day. I prefer to instead of say workout call them training sessions.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were great today but needed more carbs. Great training session in the gym this morning. Tomorrow's training session is Chest/Shoulders and 30 min of cardio. Measurements taken this morning and progress photos will be taken tomorrow afternoon. Forgot which day I chose for my fasting day so checked the tracking app I use and tomorrow is fasting day with first thing I have is my post workout shake. I will however drink a Merica Victory energy drink after truck unload.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were great again today. Today's training had to be modified for at home since road conditions weren't the best. Hope tomorrow I can get into the gym for Back/Glutes training session. Completed and sent my weekly check in to Coach about an hour or so ago. Had the Merica energy drink and it's good didn't realize the flavor was Cream Soda. Plan on taking measurements and progress photos tomorrow.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were great today. Got my Core Nutritional package this afternoon and am eager to try the Merica energy drink. Tried the beef sticks after dinner and I like those.  Great at home Legs/Glutes training session after dinner. Tomorrow's training session is supposed to be Shoulders /Arms at the gym but road conditions will decide if I modify that for home. Right now we have rain and wet roads but Temps are getting colder to possibly have slick roads in the morning. Out of habit have my weekly check in email ready to post the sheet link then hit send.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were great again today but Fats could have been a little higher as well as Carbs. Tomorrow's at home training is Legs/Glutes and 30 min walk while watching TV. Shortly out of habit will get my check in email ready to add the Google sheets link and hit send on Tuesday late afternoon/early evening.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were good today for it being my Fasting day. Training plan for next week is 4 gym training sessions and 1 at home day.  Monday is my at home training session then Tues through Fri gym sessions. All training sessions are planned in My Workout+ app for the week. Weight has been in the 140's still all week. 

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were on point today. Tomorrow is my fasting day for this training week. Won't know my work schedule for next week until sometime tomorrow to plan out my training sessions for the week in My Workout+ app. I've been in the 140's since Sunday so if I can keep that up and maybe even get closer to the 130's before I take measurements and progress photos then I'll order a Hydro Flask water bottle from Amazon as a reward. Got in a great training session of Legs/Glutes this morning. Hoping for 3-4 gym days next week and at least 1 at home workout from those that Coach Adam and Coach Zack wrote for the team when all gyms were closed.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps today. Macros were better today but still need a bit more carbs. Great training session this morning. Tomorrow's training session is Legs/Glutes and 30 min walk on the mats since it's supposed to be cold in the morning. Love the new workout app I've been using the last couple of days. Will wait until I see my work schedule for next week to plan my training sessions and get them entered into the app. Saturday will be my fasting day for this week since I don't go to the gym on weekends. Right now plan on either Wed or Thurs next week as a fasting day.  

  All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were good today but need to figure out how to get more carbs while keeping fats at or below 40 grams. Coach replied pretty fast this week and he wants carbs a little higher. He's happy that my weight was consistently below 150. Got in a great Back/Glutes workout in this morning. Tomorrow's training is Chest/Shoulders. Training is already entered into My Workout+ app. Didn't add Coach as an editor of my Google sheet so think that caused the issue. After seeing my work schedule for next week on Saturday at the latest I'll get my exercises for my training sessions into the app. Think I like it but will see after Friday's training session.

 All green on my Versa 2, almost achieved my steps per hour goal just missed one hour this morning sitting at an appointment. Macros were great again today. Missed my training today as my eyes were dilated and didn't want to try a workout with blurry vision. Eyes are back to normal now. Sent my weekly check in email to Coach and not sure why but the Google sheets link wasn't in English. Tomorrow's training plan is Back/Glutes and more than likely walking on the mats for cardio. I used the Gmail folder from yahoo so think next week I'll use Gmail itself and see if the link is in English or not.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today.  Macros were great again today. Got in a great at home Legs/Glutes workout. Tomorrow's training plan is upper body after my eye appointment. After dinner I'll get my weekly check in Google Sheet link put in the email and hit send.  Plan on asking my eye doctor if blue light glasses will help if he says they will then I'll order another couple pair from  Amazon but if he says they won't then I'll take the ones I have and give to a friend at work. 

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps today. Macros were great today. Weekly check in email is ready just need to put a copy of the google sheets link in it then it send on Tuesday late afternoon/early evening. Tomorrow's training plan is Legs/Glutes at home workout after getting home from a day trip. Watched online church this morning as my local parish was having upload issues and didn't get it posted until late this afternoon. Tuesday I may get into the gym all depending on if my eyes are back to normal after having them dilated.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were great today. Out of habit I have the email started to add the Google sheets link before hitting send.  Plan on watching live stream mass tomorrow morning since not sure when mass will be recorded and posted. Think after church and while watching football on TV I'll  paint my nails green in support of team Green.  Training plan is still on track for next week. 

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were good today just over slightly on fats. Loving Google sheets as I can update my weekly summary and other sheets that I've recently opened from my phone. Got in a great Chest/Shoulders/Tris and 30 min walk on the mats as it was cold this morning so didn't want to put my jacket and warm pants on over my workout pants to go outside to walk. Temps have to be over 55 to 60 degrees before I'll walk outside. Monday's training will be an at home Legs/Glutes and 30 min walk while watching TV once we get home from a day trip, Tuesday's training plan is an upper body at home workout after getting home from an eye appointment, Wednesday's training will be Back/Glutes and either 30 min walk outside or on the mats depending on the temperature. Thursday's training will be upper body and again depending on the weather walk outside or on the mats. Friday's trainin

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were great today. Coach was happy with my numbers but wants me to be more consistent he also gave me 10 more grams of carbs. Wrist is feeling better today as it was one week ago that I fell coming back into the gym  it was cooler today so walked on the mats instead of outside. Tomorrow's training will be Chest/Shoulders/Triceps and 30 min walk outside if not too cold bit if its cold then walk on the mats.  Two of the other Coaches on the team are currently using a Google sheet with their clients so now we are too. I like the idea of being able to update my sheet mobile as well as on my computer.  

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were good today for being my fasting day this week. Got in a great Legs/Glutes and 30 min walk on the street out back of the gym. Sent my weekly check in to Coach last night but he might be delayed getting back to me which is fine since he's at a show with some of my teammates who are fitness competitors. Wrist bruise hurt a little this morning as I didn't wear the support brace while unloading truck. Tomorrow's training is Back/Glutes and 30 min walk on the street out back of the gym. Friday's training will be Chest/Shoulders/Tris since I trained Legs/Glutes on Monday with an at home workout. Versa battery is at 26% so will charge it in an hour so. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good but still need to get more protein. Tomorrow is my fasting day and I'll break fast with my post workout shake. Tomorrow's training plan is Legs/Glutes and 30 min walk on the street out back of the gym. Already sent my weekly check in email to Coach Adam before my shower since I have an early morning tomorrow. 

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were good today but still could get more protein. Wrist is still bruised but wore my wrist support all day. Got in a great at home Legs/Glutes workout. Tomorrow's training plan is upper body just not sure which one I'll do yet.  Have my weekly check in email ready once my weekly summary is finished for the day then will send it to Coach Adam. 

 All green on my Versa 2, achieved my steps per hour goal and have well over 18 K steps for today. Macros were good again today just lacking on protein. Out of habit I have my weekly check in email started and its in my drafts to be edited on Tuesday before sending. Wrist is better still bruised but doesn't hurt.  Think I'll put the wrist support in my lunch box just in case I need it tomorrow at work. Plan on getting in 5 sets of 10 each leg standing leg kickbacks and 5 sets of 10 squats tomorrow afternoon. Tuesday evening will get in some at home arm work 5 sets to failure of whatever I decide to do. Will probably look at the quarantine workouts that were posted by Coach Adam and Coach Zach when we were all on lockdown from the gym. 

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were good today. Instead of sending my weekly check in to Coach tomorrow I'll send it on Tuesday evening. Schedule was published yesterday after I wrote so plan is training in the gym possibly 2-3 days. Just finished watching online church from a previous pastor who was at my local church a few years ago. He livestreams mass every day and every Saturday so attended last week and planned after I saw the schedule for this current week that I was off at 2PM decided to attend again. Next weekend unsure since I'm off at 5PM next Saturday and most likely working on Sunday. Forgot the wrist support today and it hurt a little.  

  All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were good today but could get more protein and a bit more carbs. Trained Legs/Glutes and took a 30 min walk out back of the gym this morning. Today coming in was less eventful as I took my sunglasses off before stepping back inside of the gym and also held onto the door frame to step down to the gym floor. I do have a bruise on my wrist bone so will wear a wrist support for a couple of days to work. Coach does want to change my check in day from Sun to Tuesday not sure if we are starting that this coming week or this week effective Tuesday 10/6 or Tuesday 10/13. With that being the case my fasting and gym rest day during the week will be on Wed as I'll track truck unload as a workout instead of a gym workout. Won't know until sometime tomorrow my work schedule for next week to plan my gym training sessions. Hoping for 3 gym workouts but will see once the schedule is publis

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were great today. Trained Back/Glutes and went outside for a 30 min walk on the street behind the gym. Coming back inside I had my sunglasses on and forgot the step down coming inside and fell hard so far just have bruising on my right leg and could have a some bruising on my right wrist will see in the morning. Tomorrow plan on training Legs/Glutes and either another 30 min walk outside or walk on mats will see how cool it is then will decide.  Filmed deadlifts today and posted it to the Team SYLL Facebook group and on my Instagram story. Also had my teammate and gym owner watch the 2 videos and thought form on today's was better than Tuesday's video.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were much better but still need more protein. Today I trained Chest/Shoulders and tomorrow I'll train Back/Glutes. Practiced deadlifts having the bar closer to my legs. Will video it either tomorrow or Friday then post to the team SYLL Facebook page and my Instagram feed as well as story. Used the ball to stretch but forgot to take my foam roller into the gym this afternoon.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were good today but still need more carbs. Filmed my deadlifts and put the video on both Instagram and on Facebook to the team SYLL group and got both Coach Adam and Coach Zach to reply and give ideas for next time I do them on Friday. Tomorrow I'll be training upper body just not sure which one I'll do yet. My back is feeling better today since I stretched on the exercise ball and used my foam roller before my training session. 

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today.  Fasting macros were great today. Back feeling a little better and found out Aleve has a formula for Back and Muscle Pain so bought some of that and will take shortly. Tomorrow's training plan is Legs/Glutes and hopefully one of the new trainers is at the gym to have him or her check my deadlift form. Will also video it so Coach can see it on Instagram to comment. Found my lifting belt and will try it tomorrow. Also know I need to stretch more pre-workout and post workout.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were good but still could have more protein and carbs. Tomorrow is my fasting day for this week. Getting it out of the way early this week and hope next week I can as well. Shortly after I got home and after dinner I sent my weekly check in along with progress photos and measurements to Coach Adam. Back is still hurting so will take tomorrow out of the gym. Think I'll either video my form again on deadlifts or on Tuesday see if one of the new trainers at the gym is there to see if he will check my form. Again today need one more refill of my Yeti to have my 104 oz in for the day.

  All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Fasting macros were good today but over 1 gram on Carbs. Since Monday will be my fasting day for next week I already have my macros set on My Macros + app. Also have my refeed macro days set as well. Already watched online church tonight. One of the former pastors of the church I go to live streamed 4PM mass at Sacred Heart Church. I was scrolling Facebook 10 till 4 and stumbled upon church so stopped and already attended. Water has been great today just need one more refill to get in 104 oz. Have my weekly check in ready to send to Coach as soon as I eat dinner tomorrow evening and complete my weekly summary. Versa battery is at 73% but still might charge it a little later.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good again today. Got in a good Back/Glutes workout in this morning with lighter weights than normal.  Work schedule for next week was published earlier than I thought so I can get into the gym 4 days could be 5 but going to take Monday off to let my back heal a bit more. Finally tomorrow will be my fasting day for this week. Next week my early days are Monday 8AM, Wed and Thurs 6AM so will have to decide which day to choose. Tried Core Nutritional ISO Red Velvet Cake protein and it's so good might fast on Monday so I don't miss my post workout protein.  

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good today even though it wasn't a fasting day since I kinda forgot and ate breakfast. Will try again for a fasting day on Saturday. Versa battery is at 56% so will charge it in about an hour or so. Great workout for today but decided to skip HIIT for the rest of the week to let my back rest. Tomorrow's workout is either Back/Glutes or Legs/Glutes haven't decided yet but Cardio will be the same walk on the mats for 30 min. Plan is still to wait until I see my work schedule for next week sometime Saturday to decide on my fasting day it will be a day I go in at 8AM or earlier.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Took a gym rest day today which should help my back feel better. Tomorrow's gym workout is Arms/Shoulders and 30 min walk on the Jiu-Jitsu Mats. Macros were good today. Tomorrow will be my Fasting day for the week. Will decide next week's fasting day after I see my work schedule for next week.  Went to Arkansas and back home through Branson, MO. 

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were great today. Took progress photos as planned but forgot to measure so have my tape measure beside my computer mouse so I take them in the morning. Correction from yesterday's post today wasn't a fasting day that's Thursday. Got in a great workout today using lighter weights.  Ended up walking on the mats again as it was less stress on my back. Used my massage belt when I got home this morning but haven't put it back on the charger yet. Think I'll take my lumbar pillow with me in the car for the day trip to I still don't know where. Also not going to go on a road trip without my Yeti taking that with my Core ABCD sweet tea and Core Zone Arnold Palmer.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were great today for a refeed day. Tomorrow is a fasting day. Tomorrow's workout plan is Chest/Shoulders and 30 min walk either on the treadmill or Jiu-Jitsu mats. Wed will be a gym rest day since we are taking a day trip not sure where we are going yet. Tomorrow after my hair cut I'll take progress photos and measure in the morning before I go get my hair done. Got in a fabulous Legs/Glutes workout but must have used bad form or too heavy a bar on deadlifts as my lower back is hurting so shortly will use the massage belt I bought a while back. Went and bought a couple things at Wal-Mart and didn't buy anything to snack on. 

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Fasting day macros were good today.  Workout plan for this week Legs/Glutes tomorrow, Chest/Shoulders Tuesday, Back/Glutes Wednesday, Arms/Shoulders Thursday and Legs/Glutes on Friday. Subject to change as might take a day trip one day during the week. Schedule for fasting and refeed days: refeed days tomorrow, Wed and Fri. Fasting days Tuesday, Thursday and Saturday. Subject to change depending on what Coach decides after seeing my weekly check in which was sent an hour or so ago. Before my workout tomorrow going to stop at the cellphone place and get a liquid screen protector put on.  

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were good for refeed day but need to get more protein. Workout plan for next week is all 5 days in the gym before noon. Taking some personal days this coming week so that's why I can get into the gym everyday. Already have my weekly check in ready to send to coach once I eat my meal for the day tomorrow since it's fasting day number 3. Yesterday was good all green on my Versa and had well over 18K steps for the day plus did achieve my steps per hour goal too. Plan on viewing online church tomorrow morning.

 Writing early so unsure but will try and go all green on my Versa 2, will achieve my steps per hour goal and have over 18K steps for today. Already have my meal planned and my macros are good for today. Today is day 2 of every other day fasting. Writing early today since I'm supposed to work noon-7 but might have to stay until close not sure yet.  Won't know my work schedule for next week until sometime tomorrow to plan my workout days. 

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were great today and ready for day 2 of fasting. Should be easier since I work till 7PM possibly till close so will eat dinner at 5PM tomorrow then be done eating for the day. Having leftovers for my meal tomorrow so macros should be good but might see and if needed drink my Premier Protein Shake along with my meal. Wont know my work schedule for next week until sometime Saturday to plan my workouts for next week. 

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were a little low on a fasting day. Will try and do better on Friday. Day 1 of fasting was a success as I wasn't hungry until the opening of my eating window. Tomorrow is a refeed day as Coach calls it then Friday is another fasting day until 3 PM when my eating window opens until 5PM. Got my workout in before getting my flu shot since the pharmacist was getting ready to head to lunch when I got off and down to Walgreens. The Core Zone/ABCD combo was a good one so will continue that. 

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were great today and after talking to Coach we've decided that I'd give Fasting a try every other day so deleted the RP Diet app and cancelled the subscription as well. Tomorrow's plan is to get a flu shot after work and will see how long I have to wait to decide if I go to the gym. Tried Core Zone today and just love it think I might take a scoop of it and scoop of Core ABCD mixed together just to see how it tastes. 

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. For anyone new to my blogs all green just means I've hit all of my goals steps, miles and calories burned. Got in a great Legs/Glutes and 30 min walk on the Jiu-Jitsu mats this morning. Received my Core order and will try Core Zone in the morning. For now using both My Macros+ and RP Diet apps for a while. After a gym rest day tomorrow it's back into the gym Wed for Back/Glutes and 30 min walk on the treadmill. With my core order I received free Blue Light Glasses and will try them for a few weeks and even take them to the eye Dr in a few weeks to see what he thinks. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good again today using both RP Diet app and My Macros + app. Sent my weekly check in to Coach and a screenshot of my water from the Fitbit app with a note that today's water was still 1 refill left to go. Once I hear from Coach this week I'll go into more detail of the Macros on RP Diet app and the breakdown of macros per meal. Tomorrow's workout plan is Legs/Glutes and 30 min walk either on the treadmill or Jiu-Jitsu Mats haven't decided yet.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were good today under 55 grams carbs, under 15 grams fats but perfect on protein according to the RP Diet app and over 5.8 grams protein, under 36 grams carbs and under 0.6 grams on fats according to My Macros+.  Workout plan for the week is 2 gym workouts and 3 at home workouts. Have my weekly check in email ready to just put a couple attachments then hit send. Liking RP Diet app better now that I can change the wake up time and alter the workout meal as well. 

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were good over 1.4 grams of fats according to My Macros + and good except for fats on RP Diet over 10 grams there. I've tracked water better since Tuesday and have had 104OZ for 3 days and will make it 4 today. Plan on taking a screenshot of water from the Fitbit app to send with my weekly check in. Won't know my work schedule for next week until sometime tomorrow to plan my workout days and times of day. So far I like RP Diet but it will take getting used to as it has my macros different it has 40 grams more on Protein, 30 grams less on Carbs and 10 grams more on Fats. I'm shooting for 90 grams Protein, 120 grams Carbs and 40 grams Fats which were set by Coach. 

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were great again today. Worked 6AM to 1PM today and almost skipped my workout but went anyway and crushed a Back/Glutes workout and 30 min walk on treadmill this afternoon. Tomorrow's workout plan is Leg/Glutes and 30 min walk either on the treadmill or mats haven't decided yet. The rest of this week going to log my macros on both My Macros+ and RP Diet to see if I like the second one better than the first. My gym owner uses RP Diet and loves that one. Will tell coach on Sunday that I'm switching Macros tracking apps. My new cut off time is 4PM if I get off anytime before 4PM then I'll go get a gym workout in but if I work until 4PM or later then it will be either an at home workout or take a rest day. 

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were great again today. Coach was happy with my numbers last week but recommended a post workout shake to reach my protein goal. Today's workout didn't happen but I did burn 212 calories this morning unloading the truck as Aerobic workout was automatically tracked. Workouts for the rest of the week will be done as planned. Think this week I'll take a screenshot of the water tracking part of the Fitbit app to send to Coach to keep me truly accountable for my water. Shooting for 104oz or 4 total fill-up's of my Yeti water bottle.

 All green on my Versa 2m achieved my steps per hour goal and have well over 18K steps for today. Macros were near perfect today. Got in a great Arms/Shoulders and 30 min walk on the mats this morning. Tomorrow's workout plan after truck unload is Legs/Glutes and 30 min cardio. As of yet still haven't heard back from coach about the weekly check in I sent on Sunday evening. Thursday's workout plan after work is Chest/Shoulders and 30 min cardio and Friday's workout plan is either Back/Glutes or Legs/Glutes and 30 min cardio. 

 All green on my Versa 2, achieves my steps per hour goal and have well over 18K steps for today. Macros were better today. Got in Standing Glutes kickbacks 5 sets of 10 each leg and squats 5 sets of 10.  A little exercise is better than no exercise at all today. Waiting to hear from Coach to see if he's happy with my numbers this week. Tomorrow's workout plan is Arms/Shoulders and 30 min walk either on the treadmill or Jiu-Jitsu mats.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were good today but still need to get more protein and carbs while keeping fats at or around 40 grams. Sent my weekly check in to coach about the time as planned. Virtual church wasn't uploaded until this morning so watched it after dinner.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. This week I plan on hitting the gym 3-4 days.  Macros were good today just over .2 grams on fats. Carbs were good today but need to figure out how to get more protein. Have my check in email started to send to Coach by 4:30ish tomorrow afternoon. Waiting for virtual church to be posted after 7 since it was recorded at 5:30 mass tonight. 

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Macros were good today but still need to get more protein and slightly more carbs while keeping fats where they are. Got in a great Back/Glutes and 30 min treadmill walk in this morning. Wont know my work schedule for next week until sometime tomorrow to plan my gym workout days and at home workout days. 

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps today. Marcos were OK today over 2.9 grams on fats. Decided to take another rest day after working a 9 hour day. Tomorrow's workout plan is Back/Glutes and 30 min walk on treadmill. Got a 30 min walk in this evening. Protein was low again today so need to get that up while keeping carbs where they are and lowering fats.

 All green on my Versa 2, achieved my steps per hour goal and have well over 18K steps for today. Got in my Chest/Shoulders/Tris workout with 30 min walk on the treadmill to finish up this morning. Plan was to go workout this afternoon but truck unload was moved to 10:30 this morning so was in the gym after 6AM. Versa battery was around 50% this morning and now it's at 77% so will charge here in a little while. Tomorrow's workout plan is an at home arms workout. Friday's workout is Back/Glutes and 30 min of cardio.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were better but could get more carbs and protein. Coach was happy with Macros this week but wants me to get at least walking if nothing else for cardio every day. Tomorrow's workout plan as long as my back isn't hurting is Chest/Shoulders/Tris and 30 min walk either on the treadmill or Jiu-Jitsu mats will decide once my workout is done. Thursday's workout will be Arms and 30 min cardio, and Friday's workout will be Legs/Glutes and 30 min cardio.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps today. Macros were good today just need to get more protein. Got in a few sets of Squats and Standing kickbacks.  Tomorrow may take a rest day since I'm off at 5PM and will need to get in the shower to be in bed by 9PM. Waiting to see if Coach is happier about consistent macros all but a couple of days. 

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were great today need to keep that consistent. Back is feeling better today not sore at all after work. Had weekly check in summary ready all but today's macros ready to push send. Workout plan is still the same an at home workout tomorrow and Tuesday, gym workout or just track truck unload on Wed, at home workout on Thursday and then gym workout on Friday. 

 All green on my Versa 2, achieved my steeps per hour goal and have over 18K steps for today. Macros were good today just over 0.9 grams on fats. Workout plan is 1-2 gym workouts and 3 at home workouts. Back feeling a lot better and didn't even use my massage wrap today. Work till 3PM tomorrow so plan on getting weekly check in sent to coach by no later than 4:30PM.

 All green on my Versa 2, achieved my steps per hour goal and have over 18K steps for today. Macros were good again today just need to up my protein tomorrow. Got in a great Legs/Glutes workout pain free. Bought a multipurpose vibration therapy wrap at Walgreens this morning to massage my back. Wont know my work schedule for next week until sometime tomorrow to plan  my at home workouts and gym workout days.