Day 10


We are 1/3 of the way through our 30 day program!


One thing to look at now, if you haven’t already, is your portion sizes. Remember that one serving is the size of your fist. If you eat more than one serving, acknowledge that  and make a conscious decision if that is what you want to do.


That’ll keep you honest with yourself so you don’t end up saying “Well all I had was eggs,  I have no idea why I can’t lose the weight”.  A plate full of scrambled eggs is much different than 2 eggs.  Acknowledge how much of a good thing you are consuming and decide how much is going to help you stay on your path.


Here’s what I consumed today


Breakfast: Honey bunches of oats cereal with 1% milk. I thought I’d been drinking 2%, but it’s been 1% all along.  Turns out it only has 6 grams of sugar. MUCH better than most cereals, but still too much. Oatmeal would’ve been a healthier choice, but I made some and it looked like bugs were in it, so that freaked me out and I threw it away and had cereal. (Yes, that’s gross, but I promised to tell it all. Anyway, I threw out that box of oatmeal and I have a new one for tomorrow)


Lunch: was too much food because of the mega nap I took late morning which left me starving when I woke up. I try, in general, not to allow myself to get hungry, because that’s when bad stuff happens. I don’t generally get that hungry, but notice I didn’t have a snack in between today (because of mega nap), so I woke up ravenous. I also don’t always take a mega nap. Oh. So- I ate a salad first- lettuce, tomato, cucumber, broccoli, avocado, mushroom, feta, oil and vinegar. THEN was still hungry so I had sweet potato (still doing ok) THEN I was STILL hungry so I had a piece of that evil chicken eggplant cheesey thing I ate for dinner a few nights ago. It tasted wonderful, but will probably hold my weight steady this week instead of letting me drop the 2 pounds I was going for.  Oh, and I had 1 cup coffee with 1% milk


Dinner: baked chicken, brown rice, asparagus. Was very good, but had 2 servings of rice. Also could’ve had a snack in between to keep me from going for a second helping of rice. Hunger makes me stupid.




Used the thigh chisel video as my warm up: https://vimeo.com/37502944


1-Stationary Lunges:  (or split squats- same thing)- hold 8lbs, repeat lunges 15x


2-On back on the ground, with legs in table top- Chest Flies- 8lbs 5x  (I made this MUCH easier today because my chest muscles were still sore from 2 days ago. Other than that, this is the same workout)


3-Knee Push Ups 10x


Repeat 1-3


4-Upright Row 8lbs 15x


5-Overhead Press 8lbs 15x


6-Lateral Arm Raises- alternate arms 8lbs 10x each arm


7- One arm Tricep Extension 8lbs 20x right then left


Repeat 4-7


8- Forearm Plank 20 seconds


9-Double Crunch 30x


Repeat 8-9


Did the first 10 minutes of Mirlates class again. Do something that stretches you out and works your core gently.


This is almost the same workout as two days ago. I am noticing my legs getting stronger and am able to go down lower into my squats and lunges. Long way to go, but definitely seeing progress in only 10 days.



Your Fitness Coach,

Miranda Zukowski

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