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H a p p i n e s s ,
h e a l t h
&
f i t n e s s
30 x30
TABLE O F CO N TEN TS
Required Equipment
Disclaimer
Workout Overview
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Daily Tracker
30 FO R 3 0 FAT LO S S S H R E D
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IN TRO D UCTIO N S
30 FO R 3 0 FAT LO S S S H R E D
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T HE FAT LOS S D I F F E RE N C E
Welcome to a program unlike anything Ive ever done. My motivation for writing this book and fitness
regimen came following a personal struggle after the holidays. My usual motivation to jump back into
my routine following the holiday food binge was lacking; as a result, my body composition changed,
and I noticed more fat on my frame that Ive ever had prior. I delved into fat loss as a whole, educating
myself on the fat gain and fat loss processes as well as varying fitness techniques to maximize results.
What helped me regain my physique is exactly what I am about to share with you all.
So, how exactly is this program different that my other ebooks and daily blog workouts?! This program
is not one of a strength training or weight training emphasis; rather, it is a program focused exclusively
on burning fat in the most effective ways. Read on!
HIIT & Steady State
This program features a combination of HIIT (high intensity interval training) style workouts as well
as steady state cardiovascular training. HIIT workouts are a form of interval training consisting of
intervals of close to maximum intensity (90%+) followed by recovery intervals of active rest or complete
rest periods. HIIT workouts, which are the style of the majority of the workouts featured within this
program, are extremely effective, as they require a short amount of time to complete, while maximizing
results through burning calories not only during, but also after the workout. Contrary, steady state
cardiovascular workouts consist of exercises, such as running, walking, biking, swimming, etc. that
are preformed at a steady pace: typically around 65% maximum effort, so that the exercise can be
carried out over a longer period of time without stopping. Both are effective for losing fat, which is why
theyre both included in this program.
High Rep Range
My other programs consist of mostly weight training exercises with supplemental cardio. Every
workout in this program will incorporate a cardiovascular component through high rep ranges. High
repetitions, such as though intervals of one minute, for example, will not only target the muscles, but
also work to burn fat. It is important that lean muscle preservation is a goal in this program because
muscle aids in fat loss (read more about this in fat loss myths).
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LAUREN GLEISBERG
MY OUTLOOK ON LIFE IS
THE GREATEST RESULT
For as long as I can remember, health and fitness has been a part of my life. I was an athletic
child, participating in a wide variety of sports. At age 15, I joined a gym, which was the first
time I worked out outside of team sports. I began as, a self proclaimed, cardio bunny.
You could find me on every piece of cardio equipment the gym had available; then, I began
venturing into the weight section, where I found a great fit for my body, my goals, and my
interests.
Still, as I began my own health and fitness journey, I lacked the consistency and persistence
required for seeing results; I wanted quick results with little effort, so I fell off the bandwagon
many times.
College was a challenge for me. I struggled with balancing school, work, relationships, a
social life, healthy eating, and working out. As someone who worked out every day for fun,
it was uncharacteristic that I actually took a few months off from the gym, struggling to find
myself and to make health a lifestyle choice. I finally made the decision to take control of my
30 FO R 3 0 FAT LO S S S H R E D
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life. I wanted to look and, most importantly, feel healthy. I made small changes that lead to
dramatic results in my overall confidence and happiness.
My outlook on life is the greatest result that a healthy lifestyle has given me. The strength Ive
gained through fitness transpired into inner strength that has carried me though obstacles.
I look at each day as an absolute gift, and I strive to better myself each and every day.
Through my own experience, I believed I found the key to happiness, and I wanted to
share it with others. I began my own health and fitness blog, blogging to help others see
that health and fitness can not only be used as means for transforming a body, but also as
a platform for finding genuine happiness and self-confidence.
My story is not one of a before and after picture, rather a journey of finding happiness
and confidence through health and fitness. My goal is to share what working out and eating
healthy has done for me to help inspire and motivate others to find that on their own terms.
I hope that you find this workout program brings you both physical and internal results! My
outlook on life is the greatest result that a healthy lifestyle has given me. The strength Ive
gained through fitness transpired into inner strength that has carried me though obstacles.
I look at each day as an absolute gift, and I strive to better myself each and every day.
Through my own experience, I believed I found the key to happiness, and I wanted to
share it with others. I began my own health and fitness blog, blogging to help others see
that health and fitness can not only be used as means for transforming a body, but also as
a platform for finding genuine happiness and self-confidence.
My story is not one of a before and after picture, rather a journey of finding happiness
and confidence through health and fitness. My goal is to share what working out and eating
healthy has done for me to help inspire and motivate others to find that on their own terms. I
hope that you find this workout program brings you both physical and internal results!
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REQUIRED EQUIPMENT
This program requires very little equipment as most of the exercises utilize your own body weight as
resistance. Below is a list of what you will need. However, I encourage you to make substitutions if
needed. For instance, if you have kettlebells instead of dumbbells, use those. Or if you want to workout
at the park, use a park bench instead of a box.
What you will need:
(1) Set of Dumbbells
(2) Jump Rope
(3) Box/step
(4) Timer
D I S C LA I M E R
This program was designed off of workouts and nutrition plans that have worked for me; they are only
my opinion and personal philosophy. I am very open about the fact that I share based on knowledge
I have gained from earning a Bachelors of Science and from my personal experience. I am not a
certified personal trainer, registered dietician, or a physician; I have no formal training in any of those
fields. I encourage consulting one of the above professions before beginning any nutrition or fitness
program, and regarding any advice from this download or on my website. By participating in this
program, you agree that you do so at your own risk, and are voluntarily participating in these activities,
assume all risk of injury, and agree to release and discharge www.laurengleisberg.com and Lauren
Gleisberg from any and all claims of action, known or unknown, arising out of this program. Finally,
all content is subject to copyright and may not be reproduced in any form without express written
consent of the author.
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WO R KO U T OVE RVI E W
Day 1-7: Two circuits each consisting of four movements; perform as many reps as possible within the
1 minute interval. Take short breaks during the 1 minute work intervals if needed, but build up to only
resting during the designated 1 minute rest intervals. After completing circuit 1 then circuit 2, repeat
circuit 1 and then circuit 2 for a second time. Use a timer to stay on track.
Day 8-14: Pyramid style training, or the gradual increase and decrease can be noted in these
workouts (30 second to 1 minute to 30 second work sets). The goal should be to rest only during
the designated 1 minute rest intervals, but do stop to take a breath if needed. This double pyramid
circuit is completed a total of four times. Use a timer to stay on track.
Day 15-21: Set the timer for 30 minutes and complete this circuit as many times as possible within that
time frame. Perform the specified number of reps for each movement before moving on to the next
one. At this point, rests should only be taken during the designated rest interval, but always be sure
to listen to your body and take breaks as needed.
Day 22-30: A combination of the three above workout designs will be used to further shock the body,
forcing it to adapt, and work harder, which will yield faster results.
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WOR KO UTS
30 FO R 3 0 FAT LO S S S H R E D
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D AY O N E
Circuit 1:
Circuit 2:
1 minute: burpees
1 minute: dips
1 minute: burpees
DIPS
JUMP ROPE
BURPEES
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D AY T WO
Circuit 1:
Circuit 2:
DB ALTERNATING LUNGES
DB POP SQUATS
DB DEADLIFTS
D AY T H RE E
30 minutes of steady state cardio
(ie: running, walking, biking, swimming, rowing, elliptical machine, stair stepper, etc.)
30 FO R 3 0 FAT LO S S S H R E D
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D AY F O U R
Circuit 1:
Circuit 2:
BICYCLE CRUNCHES
EXTENDED CRUNCHES
MOUNTAIN CLIMBERS
JUMP ROPE
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D AY F I VE
Circuit 1:
Circuit 2:
LONG JUMPS
D AY S I X
30 minutes of steady state cardio
(ie: running, walking, biking, swimming, rowing, elliptical machine, stair stepper, etc.)
30 FO R 3 0 FAT LO S S S H R E D
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D AY S E VE N
Circuit 1:
Circuit 2:
BOX JUMPS
TRAINGLE TRICEP
PUSH UPS OFF KNEES
PLANK JACKS
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D AY E I G H T
30 seconds: abdominal windshield wipers
1 minute: plank spiderman jumps
30 seconds: abdominal windshield wipers
1 minute: complete rest
30 seconds: squat to right lunge to squat to left lunge jumps
1 minute: skaters
30 seconds: squat to right lunge to squat to left lunge jumps
1 minute: complete rest
*Repeat an additional 3x
SKATERS
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D AY N I N E
30 seconds: alternating lateral leg lift to squat
1 minute: box toe touches
30 seconds: alternating lateral leg lift to squat
1 minute: complete rest
30 seconds: dumbbell overhead press to alternating forward lunge
1 minute: oblique twists jumps
30 seconds: dumbbell overhead press to alternating forward lunge
1 minute: complete rest
*Repeat an additional 3x
DAY T E N
30 minutes of steady state cardio
(ie: running, walking, biking, swimming, rowing, elliptical machine, stair stepper, etc.)
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D AY E L E VE N
30 seconds: plank side to side push ups
1 minute: mountain climbers
30 seconds: plank side to side push ups
1 minute: complete rest
30 seconds: right arm dumbbell clean and jerk
1 minute: squat jumps
30 seconds: left arm dumbbell clean and jerk
1 minute: complete rest
*Repeat an additional 3x
SQUAT JUMPS
MOUNTAIN CLIMBERS
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D AY T W E LVE
30 seconds: burpee to box jump
1 minute: jumping jacks
30 seconds: burpee to box jump
1 minute: complete rest
30 seconds: shoulder push ups
1 minute: box jumps
30 seconds: decline mountain climbers
1 minute: complete rest
*Repeat an additional 3x
BOX JUMPS
JUMPING JACKS
D AY T H I RT E E N
30 minutes of steady state cardio
(ie: running, walking, biking, swimming, rowing, elliptical machine, stair stepper, etc.)
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D AY F O U RT E E N
30 seconds: right side plank toe touches
1 minute: high knees
30 seconds: left side plank toe touches
1 minute: complete rest
30 seconds: dumbbell squat to press
1 minute: jump rope
30 seconds: dumbbell squat to press
1 minute: complete rest
*Repeat an additional 3x
DB SQUAT TO PRESS
JUMP ROPE
HIGH KNEES
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D AY F I F T E E N
15 reps: dumbbell extended toe touches
60 revolutions: jump rope
30 seconds: complete rest
10 reps: burpees
10 reps: tuck jumps
1 minute: complete rest
*Repeat circuit as many times as possible within 30 minutes
TUCK JUMPS
JUMP ROPE
BURPEES
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D AY S I X T E E N
15 reps: squat jacks
20 reps: push ups off knees
30 seconds: complete rest
20 reps: plank jacks
12 reps: dumbbell sumo squat jumps
1 minute: complete rest
*Repeat circuit as many times as possible within 30 minutes
SQUAT JACKS
PLANK JACKS
D AY S E VE N T E E N
30 minutes of steady state cardio
(ie: running, walking, biking, swimming, rowing, elliptical machine, stair stepper, etc.)
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D AY E I G H T E E N
10 reps: push up to long jump
20 reps: squatted in and out jumps
30 seconds: complete rest
15 reps: dumbbell deadlifts
60 revolutions: jump rope
*Repeat circuit as many times as possible within 30 minutes
30 FO R 3 0 FAT LO S S S H R E D
DB DEADLIFTS
JUMP ROPE
PAGE
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D AY N I N E T E E N
10 reps: bear walk to push up
12 reps: box jumps
30 seconds: complete rest
12 reps: plank tuck in and outs
20 reps: dumbbell pop squats
1 minute: complete rest
*Repeat circuit as many times as possible within 30 minutes
BOX JUMPS
DB POP SQUATS
PAGE
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D AY T W E N T Y
30 minutes of steady state cardio
(ie: running, walking, biking, swimming, rowing, elliptical machine, stair stepper, etc.)
D AY TW E N T Y- O N E
10 reps: right arm dumbbell clean and jerk
20 reps: high jump with alternating toe touches
30 seconds: complete rest
10 reps: left arm dumbbell clean and jerk
60 revolutions: jump rope
1 minute: complete rest
*Repeat circuit as many times as possible within 30 minutes
JUMP ROPE
PAGE
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D AY TW E N T Y-T WO
Circuit 1:
Circuit 2:
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D AY T W E N T Y-T H R E E
Circuit 1:
Circuit 2:
JUMP ROPE
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D AY T W E N T Y- F O U R
30 minutes of steady state cardio
(ie: running, walking, biking, swimming, rowing, elliptical machine, stair stepper, etc.)
D AY TW E N T Y- F I VE
30 seconds: dumbbell sumo squat jumps
1 minute: high jump with alternating toe touches
30 seconds: dumbbell sumo squat jumps
1 minute: complete rest
30 seconds: decline mountain climbers
1 minute: incline mountain climbers
30 seconds: decline mountain climbers
1 minute: complete rest
*Repeat an additional 3x
PAGE
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D AY TW E N T Y-S I X
30 seconds: dumbbell right leg step ups
1 minute: box jumps
30 seconds: dumbbell left leg step ups
1 minute: complete rest
30 seconds: dumbbell extended toe touches
1 minute: high jump to plank side to side hops
30 seconds: dumbbell extended toe touches
1 minute: complete rest
*Repeat an additional 3x
BOX JUMPS
D AY T W E N T Y-S E VE N
30 minutes of steady state cardio
(ie: running, walking, biking, swimming, rowing, elliptical machine, stair stepper, etc.)
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D AY T W E N T Y- E I G H T
15 reps: right arm dumbbell clean and jerk
20 reps: squatted in and out jumps
30 seconds: complete rest
15 reps: left arm dumbbell clean and jerk
10 reps: bear walk to plank to high jump
1 minute: complete rest
*Repeat circuit as many times as possible within 30 minutes
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D AY TW E N T Y- N I N E
15 reps: dumbbell squat to press
20 reps: alternating jumping lunges
30 seconds: complete rest
30 reps: bicycle crunches
60 revolutions: jump rope
1 minute: complete rest
*Repeat circuit as many times as possible within 30 minutes
BICYCLE CRUNCHES
JUMP ROPE
30 FO R 3 0 FAT LO S S S H R E D
DB SQUAT TO PRESS
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D AY T H I RT Y
15 reps: push ups off knees
25 reps: squat jacks
30 seconds: complete rest
20 reps: plank jacks
12 reps: burpee to box jumps
1 minute: complete rest
*Repeat circuit as many times as possible within 30 minutes
PLANK JACKS
SQUAT JACKS
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FAT LO S S M Y T H S
MYTH: EAT LESS TO LOSE MORE
TRUTH: Simply reducing calories does not equate to fat loss. In fact, consuming too few calories
can be just at detrimental as eating too many calories. Our bodies are very well run machines, and
they can sense increases and decreases in caloric intake. Skipping meals or reducing total calories
can cause your body to go into a starvation mode, and in fear of a future period without food (aka
nutrients and energy sources), your body will actually hold onto the food you feed it. This means that
the stress you place on your body by eating less can actually hinder the fat loss process.
MYTH: CARDIO WORKOUTS ARE BETTER FOR FAT LOSS THAN WEIGHT TRAINING
TRUTH: A combination of cardio and weight training exercises are best for fat loss. Various forms of
exercise training from cardio to plyometrics to Olympic weight lifting to crossfit will affect the body
composition differently. The point to remember is that muscle acts as a metabolic furnace, burning
calories by simply existing; therefore, by having lean muscle mass on your body, youre metabolism
is boosted and fat loss comes easier. A program, such as this one that combines cardio and weights
will aid in lean muscle gain and fat loss. Also, muscle takes up less physical space, so a 130 pound
body with greater muscle composition will appear smaller than a 130lb body with less muscle mass.
MYTH: YOU CAN PICK AND CHOOSE AREAS TO LOSE FAT BY PERFORMING EXERCISES
THAT TARGET THE PARTICULAR SPOT
TRUTH: Spot targeting is probably the number one myth in fitness and it disproves the above
statement; you cannot pick and chose where you want to lose fat. Doing crunches will not reduce
belly fat. Fat loss is a systemic process, meaning your body decides where fat is gained and lost.
Typically, the first places you gain are the last places you lose fat. Reducing overall body fat is key to
losing in desired areas.
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NAT U R A L FAT B U R N E R S
1. GREEN TEA
Green tea is packed full of antioxidants and possesses many health benefits, such as aiding in fat
loss. Green tea has been shown to improve fat loss results by boosting the metabolic rate. I suggest
1-2 cups of green tea per day.
2. LEMON WATER
Lemon water possesses natural diuretic effects due to the lemon properties. Squeeze the juice from
one half of a lemon into 12-15 ounces of water. It is the perfect drink to sip on throughout the day to
beat the bloat; plus, its a tasty, natural alternative to plain water or soda.
3. GRAPEFRUIT
Grapefruit is an excellent fat burning food because it contains a compound that has been shown to help
regulate insulin levels. Insulin is also known as the fat-storage hormone, and controls carbohydrate
and fat metabolism within the body. Foods that can control and lower insulin levels, will help aid in fat
loss. Grapefruit can be sliced and eaten as is, added to salads, or juiced.
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EAT I NG F O R FAT LO S S
This is arguably the most important part of the
you enjoy.
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CARB TIMING
best judgment.
PORTION CONTROL
fat!
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Vegetables:
Liquids:
-Boneless/skinless chicken
-Bell peppers
-Water
-Broccoli
-Asparagus
-Green tea
-Cucumbers
-Herbal tea
-Pork chops
-Green beans
-Coffee
-Salmon
-Mushrooms
-Zucchini
-Kale
-Eggs/Egg whites
-Spinach
breasts
Complex Carbohydrates:
-Quinoa
Fats:
-Brown rice
-Sweet potatoes
butter
-Coconut oil
-Ezekiel bread
-Cashews
-Almonds
-Avocado
-Flax Seeds
black beans
Fruit:
Misc.:
-Apples
-Balsamic vinegar
-Strawberries
-Blueberries
-Stevia
-Raspberries
-Bananas
seasoning
-Grapefruit
-Chili powder
-Garlic powder
water or food)
-Ground cinnamon
-Sea salt
water or food)
-Black Pepper
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TOTALS:
Calories: 1,743 Protein: 148 Fat: 38 Carbs: 158
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MEASU R I NG YO U R PRO G RE S S
When measuring self progress, I highly
3. PROGRESS PICTURES:
1. SCALE:
The good old fashioned scale is probably
the most common means of measuring
weight loss. However, the scale can quickly
become your worst enemy and is often
very demotivating.
2. TAPE MEASURE:
4. FEELING:
phase to phase.
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3. PROGRESS PICTURES
Under the Measuring Your Fat Loss Progress
1. MOTIVATION BOARD
often!
it feels!
2. ACCOUNTABILITY PARTNER
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F U T U RE FAT LO S S
Congratulations on completing this 30 day fat loss program. I hope that these past 30 days have
brought you a leaner body, more muscle definition, higher energy levels, and a more confident you.
Seeing results is the best motivation to continue on the journey of healthy living. Look at the completion
of this program as the beginning of what is to come for you.
I am always here to continue working out with you and enjoying tasty, healthy meals together. This is
my third fitness program ebook, so if you havent already, check out Fit For Life: the at home workout
edition ebook and Total Body Transformation: the gym workout edition ebook as both are great options
to continue sticking with a program. I also hope you can use my blog (www.laurengleisberg.com) as
a resource in continuing your journey. Each day, I post my workout of the day, a piece of motivation,
and tip of the day to continue to share in what I have learned and what has helped me reach my
personal goals. I also have a meal plan and dollar a day training program. Those are posted to my
blog every Saturday morning to allow for time to grocery shop, cook, and plan when the workouts will
fit into your weekly schedule.
If nothing else, connect with me on Facebook (Fitness Blogger Lauren Gleisberg), Instagram (@
laurengleisberg), Twitter (@laurengleisberg), or YouTube (Lauren Gleisberg). I love communicating,
receiving feedback, and simply keeping in touch with all of you! So, please reach out!
Ive enjoyed spending the last 30 days with you and I hope we can continue to sweat together in the
future!
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D A I LY T R A C K E R
I share everything that has worked for me to get fit and feel healthy from my workout to my meals,
and even my favorite motivation. Ive spoken about the importance of accountability, goal setting, and
positive reinforcement. Up until now, Ive frankly forgotten to share how I combine all of that to stay
on track: my daily tracker.
Mine is not anything formal; in fact, its a spiral bound notebook that I fill out each evening with my
candy cane pen! Ive created an outline of what my tracker looks like, and I highly encourage you to
fill it out daily. Make a commitment to this because I cannot express how much mine has helped me
not only stay on track, but also remain excited about it. Plus, its pretty fun to look back and see how
far youve come!
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D A I LY T R A C K E R
This is the fun part! Put a check mark through the box when you check in on social media. Instagram
is my favorite to use for health and fitness because there is such a great community for it; if youre shy,
make a separate fitness account (ie: @LaurenLovesToLift) where you can upload pictures like your
meals, inspirational quotes, workout selfies, pictures of you with your printed program, you running
shoes, etc. to hold you accountable! Hashtag #LG30x30 and #LGAccountability. Its also a great way
to connect with others working through the program.
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D AY O N E
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY T WO
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY T H RE E
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY F O U R
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY F I VE
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY S I X
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY S E VE N
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY E I G H T
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY N I N E
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
DAY T E N
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY E L E VE N
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY T W E LVE
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY T H I RT E E N
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY F O U RT E E N
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY F I F T E E N
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY S I X T E E N
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY S E VE N T E E N
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY E I G H T E E N
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY N I N E T E E N
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY T W E N T Y
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY TW E N T Y- O N E
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY TW E N T Y-T WO
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY T W E N T Y-T H R E E
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY T W E N T Y- F O U R
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY TW E N T Y- F I VE
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY DTW
AYEO
NN
T Y-S
E IX
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY T W E N T Y-S E VE N
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY T W E N T Y- E I G H T
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY TW E N T Y- N I N E
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5
D AY T H I RT Y
SOCIAL MEDIA CHECK IN
EXER C IS E CO M P L E T E D
# LG 30X 30
# LGA C COU N TA BI LI TY
Notes :
MEAL 1
MEAL 2
WAT ER INTAKE :
( O N E C I RC L E = 8 OZ )
TOD AY , I WA S G R E AT AT:
TOM ORROW , MY G OA L I S :
MEAL 3
MEAL 4
MEAL 5