90 Day Transformation

[emilydebono-blog]

Day 16 of 90

Tuesday 08/10

Week 2 Weigh In 

Food Log

Breakfast : 

Lunch : 

Dinner :

Snacks : 

━━━━━━━☆☆━━━━━━━

Workout log

Focus: Abs / Arms / Back / Butt / Legs and thighs / Cardio

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Sleep : 8 hours / sleep at 12:30am  wake up 9am

Water :

I am feeling ….. 

Self care recap : 

[emilydebono-blog]

Day 1 of 90

This is a personal journey I will embark on to get in the best shape of my life – mentally and physically. It begins September 23rd and will end December 21st.

What will I eat?

Here’s what I know:

·      Grains and breads bloat me

·      Dairy and sugar break me out

·      High protein gives results

·      Intermittent fasting is effective and helps me increase my water intake

·      High fruit and carbs gives me energy

·      Celery juice helps a lot with debloating

·      I like to snack

·      I like salty flavours

30 Days each diet

·      Day 1 – 30: high protein

·      Day 30 – 60: High fat, low carb

·      Day 60 – 90: high carbs (fruits and vegetables, whole foods)

Sep 23 – Oct 22 – high protein diet

           Oct 14 – 21: celery juice cleanse

Oct 22 – Nov 21 – high fat, low carb diet

           Nov 4 – 10: celery juice cleanse

Nov 22 – Dec 21 – high carbs (whole foods)

           Dec 9 – 15: celery juice cleanse

Always rules – no gluten, low dairy (only haloumi and feta) , eating between 2 – 8 pm daily) 1 gallon of water daily, lemon water and green tea, celery juice 1 week of each 30 day increment.

How will I workout?

Continue to workout 6x a week. Changing workout programs every month. Stretching 3x daily (legs x 2 + back)

·      September 23 – 29: Finish out September Blogilates calendar

·      Monday September 30 – October 27: Blogilates Summer Sculpt Challenge + Fitness Marshall Cardio Sessions

·      October 28 – Dec 1: Sweat it to Shred it: Reload eBook + Blogilates calendar

·      December 2 – Dec 21: Project abs. Blogilates Pilates Calendar, 4x per week Hilt Sessions + Daily Ab sessions

September 23 – 29: Follow Blogilates calendar for the last week of September

Mon September 30 – Sun October 27

·      Blogilates Summer sculpt challenge (30 or so mins including warm up and stretch)

·      30 minute Fitness Marshall cardio session including warm up and cool down

Mon October 28 – December 1 (5 weeks)

·      Blogilates Pilates Calendar

·      Sarah’s Day Sweat it: Reload eBook

o   Monday – Sezzy Circuit

o   Tuesday – Toning Power

o   Wednesday – Sweaty Shredder

o   Thursday – Recover

o   Friday – Sezzy Circuit

o   Saturday – Challenge

December 2 – December 21

·      Blogilates December Calendar

·      HIIT cardio – 7.5 minutes 2x a day, 4 days per week

·      Daily Ab Session

Measurements

Measurements are important because they are data points. I’ve learned to not let the scale control me or my self-worth. The scale’s job is to provide me with information. That is all.

Day 1, September 23rd

·      Weight:

·      Body fat %:

·      Chest:

·      Right arm:

·      Left arm:

·      Waist:

·      Hips:

·      Right thigh (3” down):

·      Left thigh (3” down):

My Wellness goals:

I will reward myself with 1 self-care thing a week. My goal is to have between 7-8 hours of sleep every night.

Some self care things to add to my checklist:

·      Shower before bed

·      No studying in bedroom – separate study times

·      No gluten and low dairy

·      Drink enough water everyday

·      Take specific time for self care

·      Keep your bedroom clean

·      8 hours of sleep every night

My blogging goals:

My goal is to blog how I am feeling DAILY. Even if it means only a small paragraph to see my updates.

I will be reading Cassey’s daily corresponding blogposts and keeping up with her IG stories and posts. Everything will live here on the blog in detail. I think I’ll share what I am eating the previous day in the next day’s post. I will fill in my planner and add pictures. Plus, emotions. Lots of emotions.

[emilydebono-blog]

Day 15 of 90

Monday 07/10

Week 2 Weigh In - tomorrow

Food Log

Breakfast : Protein + Avo Bowl @ 1pm

Lunch : Tuna + Rice @ 7:30pm

Dinner : 2x wrap @9pm

Snacks : dairy free gluten free cheesecake @ 10am

               gluten free dairy free cookie @ 1pm

                dairy free gluten free cheesecake @10pm  

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Workout log

Focus: Abs / Arms / Back / Butt / Legs and thighs / Cardio

25 minute Fitness Marshall Cardio Session (particularly lived for ‘Throw a Fit’)

Summer Sculpt Series Monday Full Body Workout

━━━━━━━☆☆━━━━━━━

Sleep : 8 hours

Water : 3L

I am feeling ..... up and down, overwhelmed, stressed

Self care recap : morning skincare

[emilydebono-blog]

Week 2 Recap

Days Worked Out 

Mon / Tues / Wed / Thurs / Fri / Sat / Sun

My biggest accomplishment this week was:

Things I need to start:

- no makeup

- strict morning and night routine

- simplifying my life

- protecting my energy

Things I need to stop:

- busy weekends with no sleep

- prioritising anything but my rest 

This week I felt:

ick. so. much. anxiety.

What I am excited for next week:

doing what is best for my soul. excited for the hustle