Sat 30NOV19

Filling out Mon 02DEC19

at the retreat…

woke up

meet and greet
– set intentions

group yoga

breakfast

hiked in J Tree
– Ryan Mountain Trail Summit (3+ miles)
– stopped somewhere and climbed the boulders
– connected with both parker and jason

group breath work

hot/cold plunges

snacked

ceremony
– up all night with the guys
– connected deeply with joey
– connect with julian further
– v v v enlightening experience with where im at in my own journey
– slept in my nest in the house

Fri 29NOV19

Sleep
– How many hours?
– How many times did you wake up to pee?

7.5
1 pee

I am grateful today because. . .

1. no one bothered me while i was sleeping. i parked at a casino for the night haha
2. im on my way to my first retreat !!
3. ill be in warmer weather soon!!

Filling out Mon 02DEC19…

This day was CRAZY!!! spent the entire day driving due to snow storm i was driving in. so couldnt get training in. i was planning on stopping at a rest stop when i hit warmer weather but it just wasnt possible.

Drove through the worst snow storm ever across the northen part of AZ.

I just missed getting hit by a truch. Then got caught in some stand still traffic.

Then got caught in a 5 hour standstill due to an 8 semi accident. It was crazy that I only had enough cell service to send texts and calls which both barely went thru too!

Got to the retreat late but it was still perfect.

Felt good to be back in the desert.

oh and the place we had for the weekend was insane!!! i took videos.

Thu 28NOV19

Sleep
– How many hours?
– How many times did you wake up to pee?

7
0!!

I am grateful today because. . .

1. to have thanksgiving with an awesome family.
2. of my clients and how awesome each and every one is. i love working with them!!
3. of my own health and well-being

Training
List Today’s Training/Movement
am
“power of breath: video 1”
16 min

*Rest day: first complete reat day in awhile. did go for a walk after dinner though!!

Overall Energy Levels
1 (no energy) -10 (all the energy)

10

Overall Digestion
0 (not bloated at all) – 10 (super bloated)

9 until all the sugar crom dessert. bloated

Hydrate
How many OZ of water did you drink?

lost track today. id say around 90+ though

Nutrition
– List Macros
– Food Quality 0 (low) – 10 (perfect)

didnt track. overall did REALLY well with balance. still felt bloated after dinner from the sugar. but happy with my decisions amd everything.

also had coffee in the am. immediate poop after. Gut seemed alright but it definitely made me super anxious. i had to stay supper conscious to use that energy wisely

3 Amazing Things That Happened Today Are. . .

1. awesome thanksgiving with family
2. did great with food choices and the food was all amazing. me eclair cake has was a hit!
3. started my drive to cali which weng well

Notes
Anything you tried different today or anything you want to record.

Wed 27NOV19

Sleep
– How many hours?
– How many times did you wake up to pee?

6.5- stayed up later to watch a movie with the fam
1 pee

I am grateful today because. . .

1. of my ability to create amazing systems that work pretty well for coaching, business, and life
2. of my clients and for them letting me a part of their journey
3. thanksgiving week in COnwith family

Training
List Today’s Training/Movement
AM
“power of breath: video 1”
+
25 min HS practice
+
A. PC + below knee HPC: (2+1) x4; ran- perfect catches

205, 215, 225, 235

B1. low bar BS @21×1: 3 x3 sets; ran

295, 315, 335

B2. chest supported incline prone row @30×1: 6-8 x3; ran

50/h , 50/h, 70/h x5

+

12 min AMRAP @ consistent pace
250m row
25′ hsw
8 t2b
250m row
25′ hsw
4 BMU

3 rounds even

Overall Energy Levels
1 (no energy) -10 (all the energy)

9- tired a bit in the am

Overall Digestion
0 (not bloated at all) – 10 (super bloated)

10- pretty good!

Hydrate
How many OZ of water did you drink?

100

Nutrition
– List Macros
– Food Quality 0 (low) – 10 (perfect)

135p/162c/74f
+
homemade pancakes that were not tracked. tracked syrup but didnt track pancakes since someone else made them for breakfast- i had it at the end of the day for dessert

also did about a 15 hour fast today. didnt eat until almost 1

3 Amazing Things That Happened Today Are. . .

1. got all the errands done before my adventure
2. fixed that drawer in the van!!
3. had some good talks with clients
4. hung out with family at night- puzzles!!

Notes
Anything you tried different today or anything you want to record.

Tue 26NOV19

Sleep
– How many hours?
– How many times did you wake up to pee?

7 hrs
0 pees

I am grateful today because. . .
1. i have a house to work and hang out at after/during this snow storm
2. that megans family is pretty awesome and fun to hang out with
3. of my bussiness and all the kind words i received about our content

Training
List Today’s Training/Movement
am
“power of breath: video 2”
16 min

noon
30 min hs practice
+
“TSE 2: video 3”
+
“elasticity: spiral lines & functional lines”
35 min

Overall Energy Levels
1 (no energy) -10 (all the energy)

10

Overall Digestion
0 (not bloated at all) – 10 (super bloated)

9

Hydrate
How many OZ of water did you drink?

110

Nutrition
– List Macros
– Food Quality 0 (low) – 10 (perfect)

??? ate with family dinner for dinner. picked overall good choices. but shouldnt have had popcorn after. definitely over ate but nothing crazy. food quality was still pretty good though

3 Amazing Things That Happened Today Are. . .

1. all the people reaching out for the macro guide is awesome!!
2. got a lot of work and life stuff done. productive day given everything i did
3. getting some quality time in with megans family

Notes
Anything you tried different today or anything you want to record.

Mon 25NOV19

Sleep
– How many hours?
– How many times did you wake up to pee?

7
1 pee

I am grateful today because. . .

1. I am excited for this week ahead with family here in CO
2. Megan’s bro is finally getting comfortable around me
3. of Megan and everything she does for me (and the pups!)

Training
List Today’s Training/Movement
“power of breath: video 1″
16 min
+
35 min HS practice
+
A. HSS + OHS: (1+2) x3; ran

195, 215, 230

B. BS @20×1: 5,4,3; ran

275, 305, 335

+
Every 2 min
2 strict RMU
4 sHSPU -2” def
8 cal Ski
x10

all under 60 sec

Overall Energy Levels
1 (no energy) -10 (all the energy)

10

Overall Digestion
0 (not bloated at all) – 10 (super bloated)

10- really good!

Hydrate
How many OZ of water did you drink?

95

Nutrition
– List Macros
– Food Quality 0 (low) – 10 (perfect)

187p/300c/103f

10

3 Amazing Things That Happened Today Are. . .

1. my nutrition and digestion were great today!!!
2. my IG post was a hit and im stoked so many people reached out asking for the macro guide
3. im realizing again that material items dont matter at all

Notes
Anything you tried different today or anything you want to record.

Sun 24NOV19

Sleep
– How many hours?
– How many times did you wake up to pee?

8 hrs
0!

I am grateful today because. . .
1. i have a house to stay warm in today
2. megan and i have found an awesome flow to our schedule- especially work schedule
3. of megan and the pups- we truly have something special going on

Training
List Today’s Training/Movement
“power of breath: video 1”
16 min
+
“TSE 2: video 1”
36 min
+
“plasticity: deep front line”
30 min

Overall Energy Levels
1 (no energy) -10 (all the energy)

10

Overall Digestion
0 (not bloated at all) – 10 (super bloated)

9- some gas but not too bad. it occurred at night

Hydrate
How many OZ of water did you drink?

95 ounces

Nutrition
– List Macros
– Food Quality 0 (low) – 10 (perfect)

168p/302c/106f + a little bit of popcorn

10

3 Amazing Things That Happened Today Are. . .

1. got 2 blogs done and published!
2. got some yoga, work, and relaxing time all in.
3. ate really good and only had a small amount (weighed) of popcorn during the packers game despite all the bad food that is around

Notes
Anything you tried different today or anything you want to record.