7am Cinch Meal Replacement Shake, 1 scoop Biotest Low-Carb Metabolic Drive
9:45am 1 Pure Pro shake, 1 oz Cashews
12:30pm workout moderate cardio
Elliptical 5 minute warmup
Jump Rope 1 minute intervals 8 sets
1 mile jog 8:38
2:30pm Sushi, Golden Delicious Apple
4pm 1 oz Almonds
7pm Chicken Taco Soup (chicken, corn, beans, tomatoes)
I felt pretty good today. I took way too long between meals 2 and 3. Should have had a snack about 11:30am.

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I had a great day today! I got some work accomplished, had a great workout, got to take some time for my hobby, and got to spend some time with my family. I also have a few lessons from the day.
5am 1 oz Almonds 1 Pure Pro shake
7:45am 4 Eggs 2 tbsp Salsa 1 Orange
11:30 am 1 Shaklee Cinch Meal Replacement Shake mixed with 1 scoop Biotest Low-Carb Metabolic Drive
12:30 Hobby Time
1:30 Workout
Deadlift (sumo stance) 135×10 135×10 225×5 315×3 425×3 315×10
Scarecrow-Face Pull Combo with Rings x10 of each x8 of each

Ring Pullups x10
supersetted with
1 Kettlebell Pistols (1 leg squat) 20×5 each leg
3 sets of each
Chinups x20
Seated Hamstring Curl 160×8 160×8
Chinups x20
Alternating 1 Arm Kettlebell Swing 50×10 2 sets
STRETCH
2:45 Post-workout Shake 3/4 cup Shaklee Physique 1 scoop Biotest Low-Carb Metabolic Drive
4pm 1 Pure Pro shake 1 Orange
6:45pm Chicken Tetrazzini (Another of my favorites that my wife makes. Is this my lucky week or what?) Salad

Lessons from the day:
1. Never stop learning and trying new things. The Scare Crow-Face Pull combo I saw today on a workout video by Zach Evan-Esh. I have used similar movements in the past, but never as a combo with rings. Made a great addition to my workout.
2. Take time (even if it just 30 minutes) to do something you enjoy! It makes the rest of the day go that much better!
I hope your week is off to a great start!

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6am 1 Pure Pro Shake 1 oz Cashews
9am 1 Golden Delicious Apple 1 oz Almonds
11am 1 Pure Pro Shake 1 Pear
1:45pm Workout
Bench Press 135×10 185×6 225×3 275×2 225×10 135×32
Dips Superseted with Pushups 10 reps of each 3 sets
Ring Pushups with feet on a box 2 sets of 20
Pushups with feet on a stability ball 1 set of 20
2:30pm Post-workout Shake 3/4 cup Shaklee Physique 1 Scoop Biotest Low-Carb Metabolic Drive
4:30pm 1 oz almonds 1 Granny Smith apple
6:45pm Home-made Chicken and Dumplings (One of my top 5 favorites that my wife cooks. I’m a lucky lucky man)
2 lessons from today.
Lesson 1 Things don’t always go as planned. I had intended to workout at noon but had to take care of a few things for my business. I almost put off the workout until tomorrow, but instead I made a few adjustments, didn’t do as many exercises or sets, but took each one about as far as I could. After finishing the workout I felt great. Much better than if I had skipped.
Lesson 2
Even though I am really focused on my nutrition and going from good (for me) to great (for me), it is important to still enjoy life. I will NEVER skip out on my wife’s chicken and dumplings. Eat clean all day, get a good workout, and then enjoy a nice dinner with my family.
Happy Monday!

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March 1
No workout today. Feeling good from the bootcamp workout yesterday. Letting my body rest up before tomorrow’s workout.
7:30am 1/2 cup oatmeal 1 scoop Biotest Low-Carb Grow 1 Orange
12:45pm 5 eggs 1 1/2 cups mixed vegetables (broccoli, cauliflower, carrots) 2 oz ham
3pm 1 Orange
5:30pm 2 slices of bread, 1 slice of cheese, 4 oz turkey, 1/2 cup sugar snap peas
9pm 1/2 cup oatmeal, 1 scoop Biotest Low-Carb Grow
I hope you have had a great weekend.

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February 28
Happy Saturday! I was excited today. I haven’t taught a boot camp class for almost 2 months. My training staff has been handling that, but I did teach today. I really enjoy the workouts that I get while teaching. We had a great group at class today and everyone did a great job.
7am Orange
8am Bootcamp Class Workout
9:15am Post-workout Shake 3/4 cup Shaklee Physique 1 scoop Biotest Low-Carb Metabolic Drive
11am 1oz almonds
12:30 2 stuffed pork chops 2 cups mixed vegetables (broccoli, cauliflower, carrots)
3pm 1 Orange 1/2 Banana (shared with my daughter Maggie)
5:30 pm DATE NIGHT!!!! Outback Steakhouse House Salad w/ Ranch, Filet, mixed vegetables, Scallops, and yes….I had some cheese fries!!
This first week of my Good to Great project has been really good. Rest day tomorrow and then full speed ahead with the workouts on Monday.

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February 27
5:45am 1 Golden Delicious Apple 1 Pure Pro Shake
8:45am 1 Pear 1 Pure Pro Shake
12:30pm 1 Orange 1 oz cashews 1 Pure Pro Shake
5pm 1 Granny Smith apple 1 Pure Pro Shake 1oz almonds
9pm 5 eggs 1/4 cup cheddar cheese

Rest day today. No workout. Looking at my food journal WAY to many protein shakes. Can’t do that all the time. I would much rather have actual food. The end of the month as a small business owner, I didn’t take the time to prepare the actual food. Supplements are great for convenience and on the go, but I don’t recommend them as a replacement for real food all the time. Will definitely do better tomorrow.

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February 26
I’m off to a good start and feeling better already. It is truly amazing how quickly the body responds when you focus on your plan and follow through.
5am 1oz Cashews 1 Pure Pro shake
7:45am 4 whole eggs 1 egg white 1 cup raw sugar snap peas
11:30am 1 cup rice 1/2 cup corn 4.5oz tuna
1:30pm Workout Back and Biceps
Wide Grip Pullups 2 sets of 10
Narrow Grip Pullups 2 sets of 10
Shoulder Width Grip Chinups 2 sets of 10
Narrow Grip Chinups 2 sets of 10
Ring Pullups 2 sets of 10
DB Curl palms up 50×6 50×6
DB Hammer Curl 50×6 50×6
Alternating DB Curl 50×6 50×6
Alternating DB Hammer Curl 50×6 50×6
2:15pm Post-Workout Shake 3/4 cup Shaklee Physique 1 scoop Biotest Low-Carb Metabolic Drive
5pm 1 Pure Pro Shake 1 cup Blueberries
7pm 1 1/2 stuff Pork chops 1/2 cup corn 1 cup baked sweet potato,craisin, honey mix
10pm 1oz almonds

If you are in the Evansville area, I will be teaching a FREE bootcamp fitness class this Saturday morning at 8am at the Custom Fit studio. Space is limited, but if you would like to attend please give me a call at 812-43-2378 and let me know!

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Here it is. Day 2. I can tell already this is going to be a powerful tool in helping me go from being in good (for me) shape to being in GREAT (for me) shape! There are 2 main reasons for this.
1. Accountability. I know people are going to be reading this and paying attention to it and I know as a fitness professional I need to “lead from the front”.
2. Planning and Tracking. One of the biggest mistakes I see people make who are having trouble reaching their goals is that they do not keep an accurate food journal and/or exercise journal. Knowing that I am going to be posting my food journal here forces me to plan my day better instead of just thinking “Hey, it’s lunch time. I wonder what I’ll eat.” It also influences me to make better choices.
Here is Day 2:
6:30 am Shaklee Cinch Meal Replacement Shake with 1 scoop of Biotest Low-Carb Metabolic Drive
8:30am 1/2 cup oatmeal, 1 oz almonds, 1 scoop Biotest Low-Carb Metabolic Drive
10:30am 1 Banana 1 Pure Pro shake
12:15 Workout Legs (weight x repetitions)
Squat 45×10 2 sets 135×5 225×5 275×5 315×5 275×5 225×20
Barbell RDL 225×10 275×10
Superset
Leg Extension 225×10
Bodyweight Lunge 10 each leg
24 Inch Box Jump x10
Done consecutively 3 times through the superset.
Cooldown and lower body stretching.
1:15pm Post-workout Shake 3/4 cup Shaklee Physique 1 scoop Biotest Low-Carb Metabolic Drive
3:30pm Biotest Metabolic Drive Complete Meal Replacement Shake, 1oz Cashews
6:45pm 2 Chicken Breasts, 1 cup rice, 1 cup corn
9:30pm(intended) Fat-free Dannon Yogurt, 1 oz almonds

That’s all for now. Stay tuned….

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