I was really positive and looking forward to this week yesterday…. and this morning…. but then this afternoon rolled around and I’m like, “where’s the cookie dough!” But I know why I feel this way: I’m dehydrated and I’m tired. I was running around a lot today and didn’t drink enough water. And this morning my dog woke me up WAY too early. However, I lifted really hard this evening, and all my cravings for anything bad went away. And I told myself if I did well I could have some grapes when I was done (I don’t eat them very often). So, I’m eating grapes instead of cookie dough tonight. That’s pretty empowering… I can say no!

As far as last week’s workouts are concerned, I didn’t do my back, shoulders, hard legs (I did light legs and HI cardio yesterday), and ab workouts because I threw my back out. I also didn’t get to one of my high-intensity cardio workouts. I’m not bummed… it happens. I’m hoping my back stays okay so I can work hard this week. Here’s the plan:

Monday (done): AM-LI Cardio; PM-Chest/Abs

Tuesday: AM-MI Cardio (on empty)

Wednesday: AM-LI Cardio (on empty); PM-Back/Shoulders/Abs

Thursday: Legs; HI Cardio

Friday: AM-LI Cardio (on empty); PM-Biceps/Triceps/Abs

Saturday: AM-MI Cardio (on empty)

Sunday: Legs & HI Cardio

I’m adjusting my calorie intakes due to my change in lean mass. Five days of the week (M/W/R/F/Sat) I’ll eat around 2,460 Calories. The other two days (T/Sun) I’ll eat a decreased intake of 1,900 Calories.

Until next time!

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?