Day 21


Tomorrow begins the last week of this program! Things have not gone exactly as planned, but it has been fun learning about my strengths and weaknesses along the way.


Today my food choices were a mess. A consequence of staying up all night with the baby on Saturday. I had 2 breakfasts today, big nasty lunch, and a snack for dinner. Not ideal, but I’m going with what my body is asking me for.


And also, I know I didn’t follow through on a week of eating pasta, but I did stick to it for the most part.  And it did not pay off. It did not affect my energy in a positive way and it did not affect my milk production in a positive way. I don’t think it affected me negatively either. Just held me back on the weight loss.


Breakfast #1 5:30am: honey bunches of oats cereal, blueberries, 1% milk


Breakfast #2 10am: oatmeal, blueberries, banana, walnuts, home made granola, cinnamon, coffee w 1% milk


Lunch: mesclun salad with red pepper, cucumber, carrots and home made strawberry vinaigrette. Baked Ziti (I have decided I do not like baked ziti. It mostly just grossed me out while I was eating it. I don’t like ground beef and I don’t love pasta. But I was hungry and it was there. I will probably never eat it again. Ever)


Dinner/Snack: banana w organic peanut butter.  Nut mix: cashews, brazil nuts, hazelnuts, walnuts, almonds


And there may be more snacking yet, but I’ll have to report in on that tomorrow…


When I create this program as a ‘real deal’, I will take what has worked in my diet and create a daily menu. I will not advise people to eat bananas with peanut butter for dinner, or baked ziti ever.




Warm up with 30 alternating lunges


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

Repeat on the left


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


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


4-Run down & up stairs


Repeat 1-4 (except do only 15 reps the 2nd time)


5-Rear Delt Flies- 15x with 8lbs


6-Bicep curls- 15x both arms at the same time, balancing on one leg


Repeat 5-6 (other leg for bi curls)


7- 1 leg deadlift with overhead press 10x each leg


8-Donkey Kicks- 30x each leg


9- Fire Hydrants- 30x each leg


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


11- Plank 10 seconds, Side Plank 10 seconds, Plank 10 seconds, Side Plank 10 seconds, Plank 10 seconds


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


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


14- Reverse Plank 1 minute


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


Until tomorrow!!


Your Fitness Coach,

Miranda Zukowski


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