Day 29


There is only 1 more day left of this program,  and today was the last weigh-in for the 30 days. I have to say, I was disappointed with my results.  Today I weighed exactly what I weighed last week.


When I look at that a little more objectively, I see that at least I didn’t slide backwards. And an even better perspective would be to go back to my original goal, which was to lose 2lbs per week, totaling 8lbs total weight loss. I am at 7lbs, and that is pretty close to the mark! Still one day left…


Also, I know exactly why I didn’t lose any more weight. I ate that tuna casserole and eggplant/chicken parmesan thing last week. That sort of pasta and cheesy stuff will get you every time. It was worth it, though! If they hadn’t at least tasted good, I would be REALLY disappointed. Haha.


I will get to my goal. I’m only 1lb off track, and I can get right back on track. I will get that goal.


Here’s what I ate today:


Breakfast: Oatmeal, blueberries, banana, cinnamon, coffee with 1% milk


Lunch: red potatoes, salmon, steamed: spinach, swiss chard, carrots


Dinner: flank steak, asparagus, salad with broccoli, cucumber, red pepper, tomato, feta cheese, oil & vinegar dressing




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


5- Jump Rope for 1 minute (averaging 70 jumps per minute now.)


Repeat 1-5


6-Rear Delt Flies- 15x with 10lbs


7-Bicep curls- 10 lbs 15x both arms at the same time, balancing on one leg


Repeat 5-6 (other leg for bi curls)


7- Rear Delt Flies with 5lbs 20x


8- Lateral Arm Raises w 5lbs 20x


9- Tricep Kickbacks both arms w 5lbs 20x


10- Jumping Jacks no arms- 30x


11- Side kick into a squat- 20x each side


12- Jumping Jacks no arms- 30x


13- Donkey Kicks- 40x each leg


14- Fire Hydrants- 30x each leg


15- Plank 10 seconds, Side Plank 10 seconds, Plank 10 seconds, Side Plank 10 seconds, Plank 10 seconds


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


17- Reverse Plank 1 minute


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


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


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


What I did today that moved me forward: My diet was KICK BUTT! All the foods I ate had only 1 ingredient in them, which is the best you can go for. Broccoli for instance- the ingredients are obviously: broccoli. I also did not eat any ‘fillers’. There was brown rice in my face, but I just ignored it. Not that it’s bad, but it is a filler and will help you to gain weight or maintain weight.


What I did today that held me back: I had two cups of coffee and still didn’t feel fully awake. I guess the not sleeping thing is catching up with me. There’s little I can do about that right now, so I’m just going to be nice to myself and stare at my child in love and gratitude.  Also, I noticed that the water in my new home is turning my hair green. I guess that’s not something I did that held me back, but it sure is annoying. So, then, I did pretty well today!


Tomorrow’s the last day!!! Measurements and time to decide how you would like to move forward.


Your Fitness Coach,

Miranda Zukowski



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