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Future Fitness Posts: flame24soul.blogspot.com/search/label/Fitness
Debating on whether I should keep documenting my fitness journey. However, documenting my fitness journey is motivating me to keep going with my training of the physical body to be strong and sexy. Right now, I am having so much fun through training my physical body with a variety of workouts. I am amazed at how a person can train the body and create a strong stature that is special. I am enjoying this journey with a continuation of blogging at https://flame24soul.blogspot.com/search/label/Fitness.
Autumn Blog
December 10th- December 16th - Training, Refueling
- Week: 1 Full Rest Day - 2 Caroline Girvan Days - 2 Tracy Anderson Days - 2 Hiking Days
Sunday - Pole Hiking Day
- Hiking Session: Afternoon - Sunset Pole Hiking in Nature -
- Hiking for me is a mental meditation with physical movement.
Refueling - Sunday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
Before Hiking: Eggs, Coffee, Tea
After Hiking: Orange Juice (Added: Salt, Water)
Main Meal: Beef Steaks and Mashed Potatoes
- Beef Steaks (cooked on cast iron, salted butter)
-- Boiled Potatoes (mashed, butter, garlic, chives)
-- Blue Tortilla Chips (organic), Pickled Herring (fish)
--- Cow: Milk (drink), Cheese (snack)
- Dessert: Eggnog (drink), Cashews with Pears
Training - Monday - Caroline Girvan / Strength Training
- Program: Beastmode / CarolineGirvan.com
Notes: Why I Chose Beastmode - I love the four sets format my favorite way to train.
- Training: I do multiple sessions in the program, add on videos for a stronger session.
+ Added Glute Training: Glute Guy Exercises (BretContreras.com)
-- Been doing his template for months into a continuation glute growth.
--- 10-50 Pounds: Equipment: Dumbbells, Barbells, Balls, Bench, Bands
Refueling - Monday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
Before Training: Eggs, Coffee, Tea
After Training: Orange Juice (Added: Salt, Water)
Main Meal: Seafood Soup
- Shrimp, Tuna Steaks, Crabmeat
-- Pasta, Milk, Cream, Garlic, Celery, Onions, Carrots, Corn
--- Cow: Milk (drink/soup), Cheese (snack), Heavy Cream (soup)
- Dessert: Eggnog (drink), Cashews with Pears
Training - Tuesday - Tracy Anderson / Muscular Structure
- Program: Metamorphosis / TracyAnderson.com
Notes: Why I Chose Metamorphosis - love the continuity options for fitness growth.
- Training: I do multiple videos, other Tracy workouts for a longer session.
+ Added: Yoga/Pilates via Boho Beautiful (bohobeautiful.life)
--- 1-3 Pounds: Equipment: Dumbbells, Ankle Weights, Balls
Refueling - Tuesday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
Before Training: Eggs, Coffee, Tea
After Training: Orange Juice (Added: Salt, Water)
Main Meal: Seafood Soup (leftover from Monday)
- Shrimp, Tuna Steaks, Crabmeat
-- Pasta, Milk, Cream, Garlic, Celery, Onions, Carrots, Corn
--- Cow: Milk (drink/soup), Cheese (snack), Heavy Cream (soup)
- Dessert: Eggnog (drink), Cashews with Pears
Wednesday - Full Rest Day from Training
- Had Many Chores to Do and Daily Life Events -
Refueling - Wednesday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
Etc: Eggs, Coffee, Tea, Orange Juice (Added: Salt, Water)
Main Meal: Beefy Lettuce Salad
- One Head Iceberg Lettuce, Bag Cilantro (my favorite herb)
-- Tomatoes, Onions, Cucumbers, Peppers, Avocados
-- Ground Beef (cooked on cast iron, coconut oil)
--- Milk (drink), Cheese (snack), Sour Cream
- Dessert: Eggnog (drink), Cashews with Pears
Thursday - Tracy Anderson / Muscular Structure
- Program: Metamorphosis / TracyAnderson.com
Notes: Why I Chose Metamorphosis - love the continuity options for fitness growth.
- Training: I do multiple videos, other Tracy workouts for a longer session.
+ Added: Yoga/Pilates via Boho Beautiful (bohobeautiful.life)
--- 1-3 Pounds: Equipment: Dumbbells, Ankle Weights, Balls
Refueling - Thursday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
Before Training: Eggs, Coffee, Tea
After Training: Orange Juice (Added: Salt, Water)
Main Meal: Beef Steaks and Mashed Sweet Potatoes
- Beef Steaks (cooked on cast iron, salted butter)
-- Boiled Sweet Potatoes (mashed, coconut oil)
--- Cow: Milk (drink), Cheese (snack), Butter
- Dessert: Eggnog (drink), Cashews with Pears
Training - Friday - Caroline Girvan / Strength Training
- Program: Beastmode / CarolineGirvan.com
Notes: Why I Chose Beastmode - I love the four sets format my favorite way to train.
- Training: I do multiple sessions in the program, add on videos for a stronger session.
+ Added Glute Training: Glute Guy Exercises (BretContreras.com)
-- Been doing his template for months into a continuation glute growth.
--- 10-50 Pounds: Equipment: Dumbbells, Barbells, Balls, Bench, Bands
Refueling - Friday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
Before Training: Eggs, Coffee, Tea
After Training: Orange Juice (Added: Salt, Water)
Main Meal: Honey Salmon with Sweet Potato Fries
- Salmon Oven Baked (honey / pepper flakes / salted butter)
-- Sweet Potatoes (sliced, oven baked with coconut oil)
--- Cow: Milk (drink), Cheese (snack), Butter
- Dessert: Eggnog (drink), Oatmeal Peanut Butter Bars
Saturday - Pole Hiking Day
- Hiking Session: Afternoon - Sunset Pole Hiking in Nature -
- Hiking for me is a mental meditation with physical movement.
Refueling - Saturday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
Before Hiking: Eggs, Coffee, Tea
After Hiking: Orange Juice (Added: Salt, Water)
Main Meal: Meaty Pizza
- Meats: Chicken Breast, Beef Steak, Pork: Sausage, Bacon,
-- Bread Dough (pizza crust, garlic butter)
-- Tomatoes, Onions, Garlic, Celery, Carrots, Corn
--- Cow: Milk (drink), Cheese (snack/pizza)
- Dessert: Eggnog (drink), Oatmeal Peanut Butter Bars
December 3rd- December 9th - Training, Refueling
- Week: 2 Full Rest Days - 2 Caroline Girvan Days - 2 Tracy Anderson Days - 1 Hiking Day
Completed Workout Week of Notes: Seeing and feeling more muscle definition from following the programs of these wonderful trainers. Especially my glutes and legs when I touch my legs I can feel more muscle tone. As well as my upper body along with the core/abs feeling more strength.
Training: Sunday - Full Rest Day from Training
Notes: I love training days but a nice rest day of resting is nice too.
Refueling - Sunday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
Etc: Eggs, Coffee, Tea, Orange Juice (Added: Salt, Water)
Main Meal: Sweet Spicy Pork with Cooked Carrots
- Pork Steaks (honey, spicy pepper flakes, herbs)
-- Cooked Carrots with Butter (craving carrots)
-- Pita Chips (snack), Pickled Herring (fish)
--- Goat: Milk, Cheese (snack), Cow: Butter
- Dessert: Black Licorice Candy (organic), Brazil Nuts (snack)
Training - Monday - Caroline Girvan / Strength Training
- Program: Beastmode / CarolineGirvan.com
Notes: Why I Chose Beastmode - I love the four sets format my favorite way to train.
- Training: I do multiple sessions in the program, add on videos for a stronger session.
+ Added Glute Training: Glute Guy Exercises (BretContreras.com)
-- Been doing his template for months into a continuation glute growth.
--- 10-50 Pounds: Equipment: Dumbbells, Barbells, Balls, Bench, Bands
+ Added Hiking Session: Sunrise Pole Hiking in Nature
Refueling - Monday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
Before Training: Eggs, Coffee, Tea
After Training: Orange Juice (Added: Salt, Water)
Main Meal: Tuna Steak with Baked Sour Cream Pasta
- Tuna Steak (cooked with coconut oil)
-- Oven Baked Pasta with Sour Cream (added onion powder)
- Test Recipe - needed to use up the sour cream - shocked - so delicious -
--- Cow: Milk (drink), Cheese (snack), Sour Cream
- Dessert: Salted Chocolate Bar, Peanut Butter
Training - Tuesday - Tracy Anderson / Muscular Structure
- Program: Metamorphosis / TracyAnderson.com
Notes: Why I Chose Metamorphosis - love the continuity options for fitness growth.
- Training: I do multiple videos, other Tracy workouts for a longer session.
+ Added: Yoga/Pilates via Boho Beautiful (bohobeautiful.life)
--- 1-3 Pounds: Equipment: Dumbbells, Ankle Weights, Balls
+ Added Hiking Session: Sunrise Pole Hiking in Nature
Refueling - Tuesday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
Before Training: Eggs, Coffee, Tea
After Training: Orange Juice (Added: Salt, Water)
Main Meal: Beef Steak with Brussel Sprouts
- Beef Steaks (cooked on cast iron with salted butter)
-- Brussel Sprouts (cooked on cast iron with salted butter)
--- Cow: Milk (drink), Cheese (snack), Butter
- Dessert: Salted Chocolate Bar, Blueberries, Cashews
Training: Wednesday - Full Rest Day from Training
Notes: I love training, it is harder for me to take a rest day compared to doing training days. On this day, the voice of my physical body the muscles said needed a recovery day from training.
Refueling - Wednesday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
Etc: Eggs, Coffee, Tea, Orange Juice (Added: Salt, Water)
Main Meal: Ramen Noodles Chicken Stir Fry
- Chicken Strips and Chicken Gizzards
-- Ramen Noodles (organic)
-- Tomatoes, Onions, Garlic, Sweet Sour Sauce, Soy Sauce
- All Cooked in Pan on Coconut Oil, Butter
--- Cow: Milk (drink), Cheese (snack), Butter
- Dessert: Black Licorice Candy (organic), Brazil Nuts (snack)
Training - Thursday - Caroline Girvan / Strength Training
- Program: Beastmode / CarolineGirvan.com
Notes: Why I Chose Beastmode - I love the four sets format my favorite way to train.
- Training: I do multiple sessions in the program, add on videos for a stronger session.
+ Added Glute Training: Glute Guy Exercises (BretContreras.com)
-- Been doing his template for months into a continuation glute growth.
--- 10-50 Pounds: Equipment: Dumbbells, Barbells, Balls, Bench, Bands
Refueling - Thursday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
Before Training: Eggs, Coffee, Tea
After Training: Orange Juice (Added: Salt, Water)
Main Meal: Freshly Baked Bread Sandwiches
- Grilled Cheese (butter) with Tomato Soup (tomatoes, salsa)
--- Cow: Milk (drink), Variety of Cheeses, Butter
- Dessert: Creamy Peanut Butter and Grape Jelly Sandwiches
Training - Friday - Tracy Anderson / Muscular Structure
- Program: Metamorphosis / TracyAnderson.com
Notes: Why I Chose Metamorphosis - love the continuity options for fitness growth.
- Training: I do multiple videos, other Tracy workouts for a longer session.
+ Added: Yoga/Pilates via Boho Beautiful (bohobeautiful.life)
--- 1-3 Pounds: Equipment: Dumbbells, Ankle Weights, Balls
Refueling - Friday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
Before Training: Eggs, Coffee, Tea
After Training: Orange Juice (Added: Salt, Water)
Main Meal: Honey Salmon with Sweet Potato Fries
- Salmon Oven Baked (honey / pepper flakes / salted butter)
-- Sweet Potatoes (sliced, oven baked with coconut oil)
--- Cow: Milk (drink), Cheese (snack), Butter
- Dessert: Creamy Peanut Butter and Grape Jelly Sandwiches
Saturday - Hiking Day -
Hiking Session: Afternoon Pole Hiking in Nature
- Hiking for me is like a mental meditation with physical movement, for the reason that I feel like a wildflower among the wildlife just being on earth while feeling like I am in heaven.
Refueling - Saturday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
Before Hiking: Eggs, Coffee, Tea
After Hiking: Orange Juice (Added: Salt, Water)
Main Meal: Beefy Cheesy Burgers
- Ground Beef (cooked on cast iron)
-- Bun Bread, Tomatoes, Onions, Ketchup, Mustard, Mayo
-- Blue Tortilla Chips (organic), Pickled Herring (fish)
--- Cow: Milk (drink), Variety of Cheeses
- Dessert: Black Licorice Candy (organic), Brazil Nuts (snack)
November 26th - December 2nd - Training, Refueling
- Week: 1 Full Rest Day - 3 Caroline Girvan Days - 3 Tracy Anderson Days
Completed Workout Week of Notes: I Feel Strong, Flexible, and Energized.
Training: Sunday - Full Rest Day from Training
Refueling Sunday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
- Eggs, Coffee, Tea, Cow Milk, Cherry Juice
- Thanksgiving Leftovers: Turkey, Mashed Potatoes, Stuffing
Training - Monday - Caroline Girvan / Strength Training
- Program: Beastmode / CarolineGirvan.com
Notes: Why I Chose Beastmode - I love the four sets format my favorite way to train.
- Training: I do multiple sessions in the program, add on videos for a stronger session.
+ Added Glute Training: Glute Guy Exercises (BretContreras.com)
-- Been doing his template for months into a continuation glute growth.
--- 10-50 Pounds: Equipment: Dumbbells, Barbells, Balls, Bench, Bands
Refueling - Monday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
Before Training: Eggs, Coffee, Tea
After Training: Orange Juice (Added: Salt, Water), Banana
Main Meal: Beefy Stuffing Burgers
- Leftover Thanksgiving Stuffing (herbs, bread, pork, turkey)
-- Beef, Butter, Bun Bread, Tomato, Onion, Avocado, Lettuce, Pickles
--- Cow: Milk, Sour Cream, Cheese
- Dessert: Melted Chocolate, Cold Sour Cream, Frozen Blueberries
Training - Tuesday - Tracy Anderson / Muscular Structure
- Program: Metamorphosis / TracyAnderson.com
Notes: Why I Chose Metamorphosis - love the continuity options for fitness growth.
- Training: I do multiple videos, other Tracy workouts for a longer session.
+ Added Stretch: Yoga via Boho Beautiful (bohobeautiful.life)
--- 1-3 Pounds: Equipment: Dumbbells, Ankle Weights, Balls
Refueling - Tuesday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
Before Training: Eggs, Coffee, Tea
After Training: Orange Juice (Added: Salt, Water), Pickled Herring (fish)
--- Noted: Repeat of Mondays Meal (so delicious / using up leftovers)
Main Meal: Beefy Stuffing Burgers
- Leftover Thanksgiving Stuffing (herbs, bread, pork, turkey)
-- Beef, Butter, Bread, Tomato, Onion, Avocado, Lettuce, Pickles
--- Cow: Milk, Sour Cream, Cheese
- Dessert: Melted Chocolate, Cold Sour Cream, Frozen Blueberries
Training - Wednesday - Caroline Girvan / Strength Training
- Program: Beastmode / CarolineGirvan.com
Notes: Why I Chose Beastmode - I love the four sets format my favorite way to train.
- Training: I do multiple sessions in the program, add on videos for a stronger session.
+ Added Glute Training: Glute Guy Exercises (BretContreras.com)
-- Been doing his template for months into a continuation glute growth.
--- 10-50 Pounds: Equipment: Dumbbells, Barbells, Balls, Bench, Bands
Refueling - Wednesday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
Before Training: Eggs, Coffee, Tea
After Training: Orange Juice (Added: Salt, Water), Pickled Herring (fish)
Main Meal: Turkey Stir Fry (using up leftovers)
- Leftover Thanksgiving Turkey
-- Pork Bacon, Variety of Veggies, White Rice, Herbs, Sweet Sour Sauce
--- Cow: Milk, Cheese
- Dessert: Black Licorice (organic) Candy, Brazil Nuts, Cashews
Training - Thursday - Tracy Anderson / Muscular Structure
- Program: Metamorphosis / TracyAnderson.com
Notes: Why I Chose Metamorphosis - love the continuity options for fitness growth.
- Training: I do multiple videos, other Tracy workouts for a longer session.
+ Added Stretch: Yoga via Boho Beautiful (bohobeautiful.life)
--- 1-3 Pounds: Equipment: Dumbbells, Ankle Weights, Balls
Refueling - Thursday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
Before Training: Eggs, Coffee, Tea
After Training: Orange Juice (Added: Salt, Water), Pickled Herring (fish)
--- Noted: Was Craving Iceberg Lettuce
Main Meal: Nutty Lettuce Salad
- One Head Iceberg Lettuce, Bag Cilantro (my favorite herb)
-- Tomatoes, Onions, Cucumbers, Peppers, Avocados
-- Pistachios, Cashews, Almonds, Walnuts, Peanuts
-- Pita Chips, Bread Croutons, Chia Seeds
--- Goat: Milk, Cheese, Cow: Sour Cream, Cheese
- Dessert: Frozen Strawberries - Dipped in Melted Chocolate
Training - Friday - Caroline Girvan / Strength Training
- Program: Beastmode / CarolineGirvan.com
Notes: Why I Chose Beastmode - I love the four sets format my favorite way to train.
- Training: I do multiple sessions in the program, add on videos for a stronger session.
+ Added Glute Training: Glute Guy Exercises (BretContreras.com)
-- Been doing his template for months into a continuation glute growth.
--- 10-50 Pounds: Equipment: Dumbbells, Barbells, Balls, Bench, Bands
Refueling - Friday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
Before Training: Eggs, Coffee, Tea
After Training: Orange Juice (Added: Salt, Water), Grapes
Main Meal: Salmon with Garlic Butter Mashed Potatoes
- Salmon Oven Baked with Raw Garlic / Salted Butter
-- Mashed Potatoes with Garlic Powder / Salted Butter
--- Goat: Milk, Cheese (Snack), Cow: Butter
- Dessert: Frozen Blueberries with Melted Chocolate
Training - Saturday - Tracy Anderson / Muscular Structure
- Program: Metamorphosis / TracyAnderson.com
Notes: Why I Chose Metamorphosis - love the continuity options for fitness growth.
- Training: I do multiple videos, other Tracy workouts for a longer session.
+ Added Stretch: Yoga via Boho Beautiful (bohobeautiful.life)
--- 1-3 Pounds: Equipment: Dumbbells, Ankle Weights, Balls
Refueling - Saturday:
Notes: 12 Hours Dry Fasting / 12 Hour Eating Window
Before Training: Eggs, Coffee, Tea
After Training: Orange Juice (Added: Salt, Water)
Main Meal: Beef Steak and Stir Fry Noodles
- Beef Steaks (cooked on cast iron with salted butter)
-- Rice Noodles (cooked with coconut oil, tomatoes, onions, garlic)
-- Pita Chips (snack), Beef Jerky (snack)
--- Goat: Milk, Cheese (snack), Cow: Butter
- Dessert: Chocolate Chip Cookies (flour, chocolate, butter, eggs)
November 19th - November 25th - Training, Refueling
- Week: 7 Full Rest Days
Note: Thanksgiving Holiday Week: A relaxation from training and giving the body a full rest week to recharge and fully rest physically to be ready to train again the upcoming week.
Weekly/Daily Training:
Sunday - Full Rest Day from Training
Monday - Full Rest Day from Training
Tuesday - Full Rest Day from Training
Wednesday - Full Rest Day from Training
Thursday - Full Rest Day from Training
Friday - Full Rest Day from Training
Saturday - Full Rest Day from Training
Weekly/Daily Refueling:
Daily: 12 Hours Dry Fasting / 12 Hour Eating Window
Daily: Coffee, Tea, Orange Juice (Salt, Water Added)
- Week of Protein: Eggs, Ground Meats ( stuffing) of Beef, Pork, Chicken; Thanksgiving Turkey
- Week of Carbs: Mashed Potatoes, Stuffing (breading), Chocolate, Apple Pie, Pumpkin Pie
- Week of Fats: Coconut Oil; Cow: Milk, Cheese, Butter, Heavy Cream
November 12th - November 18th - Training, Refueling
- Week: 2 Full Rest Days - 3 Caroline Girvan Days - 2 Tracy Anderson Days
Weekly/Daily Training:
Sunday - Full Rest Day from Training
Monday - Caroline Girvan / Strength Training
- Program: Beastmode / CarolineGirvan.com
Tuesday - Tracy Anderson / Muscular Structure
- Program: Metamorphosis / TracyAnderson.com
Wednesday - Caroline Girvan / Strength Training
- Program: Beastmode / CarolineGirvan.com
Thursday - Tracy Anderson / Muscular Structure
- Program: Metamorphosis / TracyAnderson.com
Friday - Caroline Girvan / Strength Training
- Program: Beastmode / CarolineGirvan.com
Saturday - Full Rest Day from Training
Weekly/Daily Refueling:
Daily: 12 Hours Dry Fasting / 12 Hour Eating Window
Daily: Coffee, Tea, Orange Juice (Salt, Water Added)
- Week of Protein: Eggs, Ground Beef, Chicken Breasts, Shrimp, Pork Bacon
- Week of Carbs: Potatoes, Bread, Blueberries, Honey, Chocolate
- Week of Fats: Coconut Oil, Mayo; Cow: Milk, Cheese, Butter
November 6th - November 12th - Training, Refueling
- Week: 2 Full Rest Days - 3 Caroline Girvan Days - 2 Tracy Anderson Days
Notes: changing my training template for the winter months via instructional programs videos from Caroline Girvan and Tracy Anderson for muscle strength and functional structure.
Weekly/Daily Training:
Sunday - Full Rest Day from Training
Monday - Caroline Girvan / Strength Training
- Program: Beastmode / CarolineGirvan.com
Tuesday - Tracy Anderson / Muscular Structure
- Program: Metamorphosis / TracyAnderson.com
Wednesday - Caroline Girvan / Strength Training
- Program: Beastmode / CarolineGirvan.com
Thursday - Tracy Anderson / Muscular Structure
- Program: Metamorphosis / TracyAnderson.com
Friday - Caroline Girvan / Strength Training
- Program: Beastmode / CarolineGirvan.com
Saturday - Full Rest Day from Training
Weekly/Daily Refueling:
Daily: 12 Hours Dry Fasting / 12 Hour Eating Window
Daily: Coffee, Tea, Orange Juice (Salt, Water Added)
- Week of Protein: Eggs, Beef Steak, Chicken Legs/Thighs, Tuna Steak, Pork Sausage
- Week of Carbs: Eggroll Wraps, Potatoes, Bread, Blueberries, Honey, Chocolate, Carrots, Onions
- Week of Fats: Coconut Oil, Cow: Milk, Cheese, Butter, Sour Cream; Goat: Milk, Cheese
October 29th - November 4th - Training, Refueling
- Not a fitness influencer, this training routine and refueling style is my creation through the voice of my body. Training Templates: Caroline Girvan, Tracy Anderson, the Glute Guy (Bret Contreras), Isometrics, Blended Bodyweight Routine, and Hiking with Stretching.
- Training Week: 2 Full Rest Days - 3 Strength Train Days - 2 Hiking/Stretch Days
Sunday - Hiking with Chi Yoga Stretching Session
Monday - Full Rest Day from Training and Hiking
Tuesday - Strength Training: Full Body - Build Muscle
Wednesday - Hiking with Chi Yoga Stretching Session
Thursday - Strength Training: Full Body - Build Muscle
Friday - Full Rest Day from Training and Hiking
Saturday - Strength Training: Full Body - Build Muscle
Weekly/Daily Refueling:
Daily: 12 Hours Dry Fasting / 12 Hour Eating Window
Daily: Coffee, Tea, Orange Juice (Salt, Water Added)
- Week of Protein: Eggs, Beef Steak, Chicken Wings, Pork Bacon, Beef Jerky
- Week of Carbs: Eggroll Wraps, Apples, Potatoes, Bread, Blueberries
- Week of Fats: Coconut Oil, Cow Milk, Cow Cheese, Cow Butter, Goat Milk
October 22nd - October 28th - Training, Refueling
- Training Week: 2 Full Rest Days - 3 Strength Train Days - 2 Hiking/Stretch Days
Weekly/Daily Training:
Sunday - Hiking with Chi Yoga Stretching Session
Monday - Full Rest Day from Training and Hiking
Tuesday - Strength Training: Full Body - Build Muscle
Wednesday - Hiking with Chi Yoga Stretching Session
Thursday - Strength Training: Full Body - Build Muscle
Friday - Full Rest Day from Training and Hiking
Saturday - Strength Training: Full Body - Build Muscle
Weekly/Daily Refueling:
Daily: 12 Hours Dry Fasting / 12 Hour Eating Window
Daily: Coffee, Tea, Orange Juice (Salt, Water Added)
- Week of Protein: Eggs, Shrimp, Beef Steak, Ground Beef
- Week of Carbs: Apples, Potatoes, Bread, Chocolate, Honey, Veggies/Herbs
- Week of Fats: Cow Milk, Cow Cheese, Cow Butter, Goat Milk, Mayo
October 17th - October 21st - Training, Refueling
- Training Week: 2 Full Rest Days - 3 Strength Train Days - 2 Hiking/Stretch Days
Sunday - Full Rest Day from Training and Hiking
Rested Notes: Physical Rest Day -
- Needed Rest Day Felt Muscle Soreness, lifted heavier last week.
Daily Refueling:
Daily: 12 Hours Dry Fasting / 12 Hour Eating Window
Daily: Coffee, Tea, Orange Juice (Salt, Water Added)
Daily Refueling: 12 Hour Eating Window
- Day of Protein: Angus Ground Beef, Hard Boiled Eggs
- Day of Carbs: Lettuce, Onions, Bread, Pickles, Tortilla Chips, Apples
- Day of Fats: Avocado, Cow Sour Cream, Cow Milk
Foodie Notes: Homemade Avocado Beef Burger with Sour Cream, Etc.
Monday - Full Rest Day from Training and Hiking
Rested Notes: Mental Rest Day -
- Around People all weekend felt drained, I am introvert, need alone time to recharge my energy field. A restful day of just being a human feeling the soul.
Daily Refueling:
Daily: 12 Hours Dry Fasting / 12 Hour Eating Window
Daily: Coffee, Tea, Orange Juice (Salt, Water Added)
Daily Refueling: 12 Hour Eating Window
- Day of Protein: Angus Ground Beef, Hard Boiled Eggs
- Day of Carbs: Lettuce, Onions, Bread, Pickles, Tortilla Chips, Apples
- Day of Fats: Avocado, Cow Sour Cream, Cow Milk
Foodie Notes: Homemade Avocado Burger. So Good a Repeat of Sundays Meal.
Tuesday - Strength Training: Full Body - Build Muscle
Training Notes: Barbells, Dumbbells, Balls
- Lower: Glute/Leg Day Mix of Thrusts, Lunges, Squats, Deadlifts, Kicks, Etc.
- Upper: Chest Triceps (Presses/Pushes), Back Biceps (Rows/Curls), Shoulders (Raises/Presses),
- Middle: Abs/Core (Weighted and Stability Balls).
Workout Notes: Longer Session: Nice Weather Day: Indoor and Outdoor.
Daily Refueling:
Daily: 12 Hours Dry Fasting / 12 Hour Eating Window
Daily: Coffee, Tea, Orange Juice (Salt, Water Added)
Daily Refueling: 12 Hour Eating Window
- Day of Protein: Hard Boiled Eggs, Pork Steak
- Day of Carbs: Apples, Raisins, Cucumbers, Herbs/Seasonings
- Day of Fats: Chia Seeds, Avocado, Cow Sour Cream, Cow Butter, Cow Milk
Foodie Notes: Slow Cooked Pork Steak with Cucumber Avocado Chia Salad.
Wednesday - Hiking with Chi Yoga Stretching Session
Hiking Notes: Short Sprinting Session while Hiking -
Daily Refueling:
Daily: 12 Hours Dry Fasting / 12 Hour Eating Window
Daily: Coffee, Tea, Orange Juice (Salt, Water Added)
Daily Refueling: 12 Hour Eating Window
- Day of Protein: Hard Boiled Eggs, Tuna Steak
- Day of Carbs: Apples, Raisins, Bread, Lettuce, Onions, Pickles, Tomatoes, Lemon Juice
- Day of Fats: Coconut Oil, Avocado, Cow Sour Cream, Cow Milk
Foodie Notes: Homemade Lemon Tuna Steak Avocado Sandwich
Thursday - Strength Training: Full Body - Build Muscle
Training Notes: Barbells, Dumbbells, Balls
- Lower: Glute/Leg Day Mix of Thrusts, Lunges, Squats, Deadlifts, Kicks, Etc.
- Upper: Chest Triceps (Presses/Pushes), Back Biceps (Rows/Curls), Shoulders (Raises/Presses),
- Middle: Abs/Core (Weighted and Stability Balls).
Workout Notes: Longer Session: Nice Weather Day: Indoor and Outdoor.
Daily Refueling:
Daily: 12 Hours Dry Fasting / 12 Hour Eating Window
Daily: Coffee, Tea, Orange Juice (Salt, Water Added)
Daily Refueling: 12 Hour Eating Window
- Day of Protein: Hard Boiled Eggs, Pork Steak
- Day of Carbs: Apples, Raisins, Cucumbers, Herbs/Seasonings
- Day of Fats: Chia Seeds, Avocado, Cow Sour Cream, Cow Butter, Cow Milk
Foodie Notes: Slow Cooked Pork Steak with Cucumber Avocado Chia Salad.
Friday - Hiking with Chi Yoga Stretching Session
Hiking Notes: Short Sprinting Session while Hiking -
Daily Refueling:
Daily: 12 Hours Dry Fasting / 12 Hour Eating Window
Daily: Coffee, Tea, Orange Juice (Salt, Water Added)
Daily Refueling: 12 Hour Eating Window
- Day of Protein: Hard Boiled Eggs, Beef Steak
- Day of Carbs: Apples, Raisins, Sweet Potatoes, Lettuce Salad
- Day of Fats: Chia Seeds, Cow Butter, Cow Milk, Cow Sour Cream
Foodie Notes: Slow Baked Beef Steak with Sweet Potatoes
Saturday - Strength Training: Full Body - Build Muscle
Training Notes: Barbells, Dumbbells, Balls
- Lower: Glute/Leg Day Mix of Thrusts, Lunges, Squats, Deadlifts, Kicks, Etc.
- Upper: Chest Triceps (Presses/Pushes), Back Biceps (Rows/Curls), Shoulders (Raises/Presses),
- Middle: Abs/Core (Weighted and Stability Balls).
Workout Notes: Shorter Session
Daily Refueling:
Daily: 12 Hours Dry Fasting / 12 Hour Eating Window
Daily: Coffee, Tea, Orange Juice (Salt, Water Added)
- Day of Protein: Angus Ground Beef, Hard Boiled Eggs
- Day of Carbs: Lettuce, Onions, Bread, Pickles, Tortilla Chips, Apples
- Day of Fats: Avocado, Cow Sour Cream, Cow Milk
Foodie Notes: Homemade Avocado Beef Burger with Sour Cream, Etc.
October 8th - October 14th - Training, Refueling
- Training Week: 0 Full Rest Days - 3 Strength Train Days - 4 Hiking/Stretch Days
Weekly/Daily Training:
Sunday - Hiking with Chi Yoga Stretching Session
Monday - Strength Training: Full Body: Lift Weights / Bodyweight
Tuesday - Hiking with Chi Yoga Stretching Session
Wednesday - Strength Training: Full Body: Lift Weights / Bodyweight
Thursday - Hiking with Chi Yoga Stretching Session
Friday - Strength Training: Full Body: Lift Weights / Bodyweight
Saturday - Hiking with Chi Yoga Stretching Session
- Weekly Workout Notes: - Barbells and Dumbells - Lower: Glute/Leg Day of Thrusts, Lunges Squats, Deadlifts, Kicks; Upper: Chest Triceps, Back Biceps, Shoulders, Abs/Core.
- Hiking Days Notes: Beautiful Autumn days of the winter birds are arriving like Juncos and summer birds are leaving like geese and cranes, along with the First Frost on Monday.
Weekly/Daily Refueling:
Daily: 12 Hours Dry Fasting / 12 Hour Eating Window
Daily: Coffee, Tea, Orange Juice (Salt, Water Added), Eggs
- Week of Protein: Eggs, Chicken, Beef, Pork Sausage, Crabmeat, Shrimp, Tuna Steak, Clams
- Week of Carbs: Pizza Crust, Tomatoes, Veggies/Herbs, Corn, Onions, Garlic, White and Sweet Potatoes, Apples, Honey
- Week of Fats: Cow Cheese, Butter, Cow Milk, Bacon, Cow Cream
- Foodie Notes: Homemade Seafood Soup with crabmeat, shrimp, clams, bacon, corn, onions, garlic, herbs, peppers, honey, butter, cow milk/cream, white and sweet potatoes.
- - Made a big pot of soup to refuel on all week for chilly days with something warm to eat that is cozy. I think soup gets better as the days go on the flavors blend better.
- Notes: Homemade Pizza with meaty protein of beef, sausage, chicken, with cheese, and veggies.
October 1st - October 7th - Training, Refueling
- Training Week: 2 Full Rest Days - 3 Strength Train Days - 2 Hiking/Stretch Days
Weekly/Daily Training:
Sunday - Full Rest Day from Training
Monday - Strength Training: Full Body: Lift Weights / Bodyweight
Tuesday - Hiking with Chi Yoga Stretching Session
Wednesday - Strength Training: Full Body: Lift Weights / Bodyweight
Thursday - Hiking with Chi Yoga Stretching Session
Friday - Strength Training: Full Body: Lift Weights / Bodyweight
Saturday - Full Rest Day from Training
Weekly Refueling:
Daily: 12 Hours Dry Fasting / 12 Hour Eating Window
Etc: Coffee, Tea, Orange Juice (Salt, Water Added)
Protein: Eggs, Beef Steak, Chicken Breast, Tuna Steak, Turkey Legs
Carbs: Dried Fruit, Apples, Onions, Potatoes Chocolate, Bread, Pasta
Fats: Cheese, Cow Milk, Coconut Oil, Butter, Mayo, Nuts
September 24th - September 30th - Training, Refueling
- Training Week: 2 Full Rest Days - 3 Strength Train Days - 2 Hiking/Stretch Days
Weekly/Daily Training:
Sunday - Full Rest Day from Training
Monday - Strength Training: Full Body: Lift Weights / Bodyweight
Tuesday - Hiking with Chi Yoga Stretching Session
Wednesday - Strength Training: Full Body: Lift Weights / Bodyweight
Thursday - Hiking with Chi Yoga Stretching Session
Friday - Strength Training: Full Body: Lift Weights / Bodyweight
Saturday - Full Rest Day from Training
Weekly Refueling:
Daily: 12 Hours Dry Fasting / 12 Hour Eating Window
Etc: Coffee, Tea, Orange Juice (Salt, Water Added)
Protein: Eggs, Beef Jerky, Beef Steak, Crabmeat, Shrimp, Chicken
Carbs: Dried Fruit, Chocolate, Eggroll Wrappers, Bread
Fats: Cheese, Cow Milk, Goat Milk, Coconut Oil, Butter, Mayo, Sour Cream, Nuts
September 17th - September 23rd - Training, Refueling
- Training Week: 2 Full Rest Days - 3 Strength Train Days - 2 Hiking/Stretch Days
Weekly/Daily Training:
Sunday - Full Rest Day from Training
Monday - Full Rest Day from Training
Tuesday - Strength Training: Full Body: Lift Weights / Bodyweight
Wednesday - Hiking with Chi Yoga Stretching Session
Thursday - Strength Training: Full Body: Lift Weights / Bodyweight
Friday - Hiking with Chi Yoga Stretching Session
Saturday - Strength Training: Full Body: Lift Weights / Bodyweight
Weekly Refueling:
Daily: 12 Hours Dry Fasting / 12 Hour Eating Window
Etc: Coffee, Tea, Orange Juice (Salt, Water Added)
Protein: Eggs, Beef Jerky, Beef Steak
Carbs: Dried Fruit, Pasta, Raw: Fruits, Veggies, Herbs
Fats: Cheese, Cow Milk, Coconut Oil, Butter, Mayo, Nuts, Avocados
