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.