Tue 31DEC19

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

8
3-4… not good

I am grateful today because. . .
1. i have a play day filled with life things that sorta-haveta get done. grateful to have days i could focus on those things
2. im free to do whatever i want
3. for my life and where i am at romantically, professionally, financially

Today’s Focus: Tasks and/or Intention
1. get life things done
2. yoga practics
* slow down and breathe

Training
List Today’s Training/Movement
AM
“sound into silence: calm”
12 min
+
TSB 1-1
+
elasticity: lat lines & deep arm lines
+
true flexibility: shoulders

FILLING OUT 02JAN

Nourishment
– List Macros
– Calories
– Digestion: 0 (terrible) – 10 (perfect)

180p/275c/138f + late night appetitizers
3,014 + appetizers
?

Hydrate
How many OZ of water did you drink?
?

Did you stay focused on today’s tasks and intention?

yes

Mon 30DEC19

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

8
1 pee

I am grateful today because. . .

1. im waking up in a nice warm house with megan besides me.
2. of my clients and how they allow me to live my best life
3. megan- she literally is the best thing in my life

Today’s Focus: Tasks and/or Intention
1. programing
2. start planning my january adventure- start texting people
* SLOW DOWN

Training
List Today’s Training/Movement
AM
sound into silence: body
13 min
+
TSB 1-5
+
Desk Therapy: Repair
+
True Flexibility: back bends

Nourishment
– List Macros
– Calories
– Digestion: 0 (terrible) – 10 (perfect)

181p/240c/123f
2,690
9.5

Hydrate
How many OZ of water did you drink?

110

Did you stay focused on today’s tasks and intention?

yes

3 Amazing Things That Happened Today Are. . .

1. had a great am practice in which i also took notes
2. stayed focus and had a good work day at a new local coffee shop that i liked
3. meal prepped and watched more yoga videos at night

Did you feel love and free today?

yes

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

Sun 29DEC19

FILLING OUT ON Mon 30DEC19

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

7.5
1 pee

Training
List Today’s Training/Movement

rest day

Nourishment
– List Macros
– Calories
– Digestion: 0 (terrible) – 10 (perfect)

139p/249c/124f
2,592
7

Hydrate
How many OZ of water did you drink?

90

3 Amazing Things That Happened Today Are. . .

1. made it to colorado springs safely- we hadto drive thru a bad snow storm with v high winds
2. got grocery shopping done
3. got a night time message
4. watched a pretty good movie
5. got my sunday work done in the van

Did you feel love and free today?

yea

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

Sat 28DEC19

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

8
0!

I am grateful today because. . .

1. i have a good sleeping spot in the city with a gym to go to- actually multiple
2. for all the friends i have in chicago
3. the set up i have when i go to chicago. v v v nice!! gym, shower, restroom, friends, clients, coffee shops, transportation, and im familiar with the area

Today’s Focus: Tasks and/or Intention

1. train
2. drive
* just go with it

Training
List Today’s Training/Movement
AM
A. Yoga Skills: 30 min
B. Team Workout.
FT:
42-30-18
pull ups
HSC- 95#

reat 4 min

100 DB Snatches- 50#
150 cal Row
100 DB Snatches

C. yoga skills cooldown

FINISHING MON 30DEC19

Nourishment
– List Macros
– Calories
– Digestion: 0 (terrible) – 10 (perfect)

130p/275c/118f
2,554
8

Hydrate
How many OZ of water did you drink?

80+

Did you stay focused on today’s tasks and intention?

no. i was definitely off my game on this day

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

Fri 27DEC19

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

7.5
1

I am grateful today because. . .
1. i woke up in chicago! where i have friends, clients, and its a base that im comfortable with
2. i have megan and the pups with me
3. it warm in December in chicago

Today’s Focus: Tasks and/or Intention
1. programing
2. get a gym session in
* smile more 😊

Training
List Today’s Training/Movement
Noon
A. HS Practice: 45 min
B. Clean: build to a moderate single

315

C. Banded TnG Deadlift: 10 x3; ran

225 x3 sets with thick black band

D. “Fran”

2:22

Nourishment
– List Macros
– Calories
– Digestion: 0 (terrible) – 10 (perfect)

162p/271c/133f
2,823
10

Hydrate
How many OZ of water did you drink?

80+

Did you stay focused on today’s tasks and intention?

yes. could have smiled more though

3 Amazing Things That Happened Today Are. . .

1. caught up with a lot of good friends. had a realy good chat with cheston
2. great training session- im still really strong and fit!
3. stayed good with food and back on track there. didnt eat anything when i went to a restaurant with friends

Did you feel love and free today?

yes, for sure

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

Thu 26DEC19

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

9
0!

I am grateful today because. . .

1. i make my own schedhule where as last year i had a boss
2. im aligned with the things i want to be doing
3. im happy af!!

Today’s Focus: Tasks and/or Intention

1. yoga
2. programing- get a good chuck done
* take a step back and observe the signs that the Universe is throwing at you

Training
List Today’s Training/Movement
11am
“sound into silence: release”
8 min
+
TSB 1-4
+
Heat: LB Slow
+
Mobility Rx: Dynamic

Nourishment
– List Macros
– Calories
– Digestion: 0 (terrible) – 10 (perfect)

110p/162c/45f + a peice of pie and a cookie
1,472 +
9

Hydrate
How many OZ of water did you drink?

90+

Did you stay focused on today’s tasks and intention?

yes

3 Amazing Things That Happened Today Are. . .

1. good yoga sessh
2. got some work done
3. diet better today and more on par with how i normally eat
4. good convo with my dad

Did you feel love and free today?

yes

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

*just noting this is the day i talked with me dad.

Wed 25DEC19

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

9.5
1 pee

I am grateful today because. . .

1. to be with family (and megan!) on christmas
2. that its really warm here in Indiana haha
3. my yoga time alone

Today’s Focus: Tasks and/or Intention
1. yoga
2. spend time with family
* continue to flow- slow down

Training
List Today’s Training/Movement
noon
“sound into silence: calm”
12 min
+
TSB 1-3
+
Plasticity: lateral lines & sf arm lines

Nourishment
– List Macros
– Calories
– Digestion: 0 (terrible) – 10 (perfect)

didnt track. ate really good pther than the sugar.

Hydrate
How many OZ of water did you drink?

didnt track

Did you stay focused on today’s tasks and intention?

yes

3 Amazing Things That Happened Today Are. . .

1. my family dug their gifts
2. i got in a good yoga session
3. it was a blast just chilling with my family (especially my bros) for the day

Did you feel love and free today?

yes

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