You are on page 1of 72

Lauren Gleisberg

H a p p i n e s s ,

h e a l t h

&

f i t n e s s

30 x30

FAT LOSS SHRED


30 MINUTES FOR 30 DAYS TO A LEANER YOU

FAT LOSS DOESN'T HAVE TO BE DIFFICULT.


LET ME PROVE THAT TO YOU!

30 DAYS OF FAT LOSS EMPHASIZED WORKOUTS


EATING FOR FAT LOSS GUIDELINES, GROCERY LIST, & MEAL PLAN
x FAT LOSS MYTHS DEBUNKED
x TIPS TO STAY MOTIVATED
x DAY-TO-DAY TRACKER TO KEEP YOU GOING
x

TABLE O F CO N TEN TS

INTRODUCTION TO THE PROGRAM

About Lauren Gleisberg

Required Equipment

Disclaimer

Workout Overview

10

WORKOUTS + PHOTO GUIDE

32

Fat Loss Myths

33

Natural Fat Burners

34

EATING FOR FAT LOSS

34

Eating for fat loss guidelines

36

Eating for fat loss grocery list

37

Eating for fat loss sample meal plan

38

Measuring your Fat Loss Progress

39

STAYING MOTIVATED TO LOSE FAT

40

Future Fat Loss

41

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

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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

THAT A HEALTHY LIFESTYLE


HAS GIVEN ME.

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

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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

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D AY O N E
Circuit 1:

Circuit 2:

1 minute: incline push ups

1 minute: hand to forearm plank

1 minute: jump rope

1 minute: burpees

1 minute: complete rest

1 minute: complete rest

1 minute: decline push ups

1 minute: dips

1 minute: jump rope

1 minute: burpees

1 minute: complete rest

1 minute: complete rest


*Repeat circuit 1 & circuit 2

INCLINE PUSH UPS

DIPS

HAND TO FOREARM PLANK

DECLINE PUSH UPS

JUMP ROPE

BURPEES

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D AY T WO
Circuit 1:

Circuit 2:

1 minute: dumbbell squat to press

1 minute: dumbbell pop squats

1 minute: alternating jumping lunges

1 minute: high jump with alternating toe touches

1 minute: complete rest

1 minute: complete rest

1 minute: dumbbell alternating forward lunges

1 minute: dumbbell deadlifts

1 minute: alternating jumping lunges

1 minute: high jump with alternating toe touches

1 minute: complete rest

1 minute: complete rest


*Repeat circuit 1 & circuit 2

DB ALTERNATING LUNGES

DB POP SQUATS

ALTERNATING JUMPING LUNGES

DB DEADLIFTS

DUMBBELL SQUAT TO PRESS

HIGH JUMP WITH ALTERNATING TOE TOUCHES

D AY T H RE E
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 R
Circuit 1:

Circuit 2:

1 minute: bear walk to push up

1 minute: bicycle crunches

1 minute: mountain climbers

1 minute: jump rope

1 minute: complete rest

1 minute: complete rest

1 minute: decline knee to elbow plank touches

1 minute: extended crunches

1 minute: mountain climbers

1 minute: jump rope

1 minute: complete rest

1 minute: complete rest


*Repeat circuit 1 & circuit 2

BICYCLE CRUNCHES

EXTENDED CRUNCHES

DECLINE KNEE TO ELBOW PLANK TOUCHES

MOUNTAIN CLIMBERS

JUMP ROPE

BEAR WALK TO PUSH UP

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D AY F I VE
Circuit 1:

Circuit 2:

1 minute: dumbbell right leg step ups

1 minute: overhead dumbbell squats

1 minute: box pop squats

1 minute: side to side/180 squat jumps

1 minute: complete rest

1 minute: complete rest

1 minute: dumbbell left leg step ups

1 minute: long jumps

1 minute: box pop squats

1 minute: side to side/180 squat jumps

1 minute: complete rest

1 minute: complete rest


*Repeat circuit 1 & circuit 2

OVERHEAD DUMBBELL SQUATS

LONG JUMPS

DUMBBELL RIGHT LEG STEP UPS

DUMBBELL LEFT LEG STEP UPS

SIDE TO SIDE/180 SQUAT JUMPS

BOX POP SQUATS

D AY S I X
30 minutes of steady state cardio
(ie: running, walking, biking, swimming, rowing, elliptical machine, stair stepper, etc.)

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D AY S E VE N
Circuit 1:

Circuit 2:

1 minute: alternating shoulder touch push ups

1 minute: triangle tricep push ups off knees

1 minute: plank side to side jumps

1 minute: box jumps

1 minute: complete rest

1 minute: complete rest

1 minute: cross body toe touches

1 minute: plank jacks

1 minute: plank side to side jumps

1 minute: box jumps

1 minute: complete rest

1 minute: complete rest


*Repeat circuit 1 & circuit 2

BOX JUMPS

TRAINGLE TRICEP
PUSH UPS OFF KNEES

PLANK SIDE TO SIDE PUSH UPS

CROSS BODY TOE


TOUCHES

PLANK JACKS

ALTERNATING SHOULDER TOUCH PUSH UPS

PLANK SIDE TO SIDE JUMPS

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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

PLANK SPIDERMAN JUMPS

ABDOMINAL WINDSHIELD WIPERS

SQUAT TO RIGHT LUNGE TO SQUAT TO LEFT LUNGE JUMPS

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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

OBLIQUE TWIST JUMPS

DUMBBELL OVERHEAD PRESS TO


ALTERNATING FORWARD LUNGE

BOX TOE TOUCHES

ALTERNATING LATERAL LEG LIFT TO SQUAT

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

LEFT ARM DB CLEAN AND JERK

RIGHT ARM DB CLEAN AND JERK

PLANK SIDE TO SIDE PUSH UPS

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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

SHOULDER PUSH UPS

JUMPING JACKS

DECLINE MOUNTAIN CLIMBERS

BURPEE TO BOX JUMPS

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

RIGHT SIDE PLANK TOE TOUCHES

LEFT SIDE PLANK TOE TOUCHES

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

DB EXTENDED TOE TOUCHES

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

PUSH UPS OFF KNEES

DB SUMO SQUAT JUMPS

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

SQUATTED IN AND OUT JUMPS

PUSH UP TO LONG JUMP

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DB DEADLIFTS

JUMP ROPE

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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

PLANK TUCK IN AND OUTS

BEAR WALK TO PUSH UP


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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

RIGHT ARM DB CLEAN AND JERK

LEFT ARM DB CLEAN AND JERK

JUMP ROPE

HIGH JUMP WITH ALTERNATING TOE TOUCHES


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D AY TW E N T Y-T WO
Circuit 1:

Circuit 2:

1 minute: push up to plank tuck in and out

1 minute: plank spiderman jumps

1 minute: alternating side lateral squat jumps

1 minute: standing front kicks

1 minute: complete rest

1 minute: complete rest

1 minute: single dumbbell front raise squat

1 minute: hand to forearm plank

1 minute: alternating side lateral squat jumps

1 minute: standing front kicks

1 minute: complete rest

1 minute: complete rest


*Repeat circuit 1 & circuit 2

STANDING FRONT KICKS

SINGLE DB FRONT RAISE SQUAT

HAND TO FOREARM PLANK

PLANK SPIDERMAN JUMPS

ALTERNATING SIDE LATERAL SQUAT JUMPS

PUSH UP TO PLANK TUCK IN AND OUT

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D AY T W E N T Y-T H R E E
Circuit 1:

Circuit 2:

1 minute: alternating shoulder touch push ups

1 minute: alternating plank glute kickback to

1 minute: jump rope

1 minute: complete rest

1 minute: box pop squats

1 minute: crunch to high jump

1 minute: complete rest

1 minute: jump rope

1 minute: dumbbell cross body punch to squat

1 minute: complete rest

1 minute: box pop squats

knee to elbow crunch

1 minute: complete rest


*Repeat circuit 1 & circuit 2

ALTERNATING SHOULDER TOUCH PUSH UPS

JUMP ROPE

DB CROSS BODY PUNCH TO SQUAT

CRUNCH TO HIGH JUMP

ALTERNATING PLANK GLUTE KICKBACK


TO KNEE TO ELBOW CRUNCH

BOX POP SQUATS

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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

HIGH JUMP WITH ALTERNATING TOE TOUCHES

DB SUMO SQUAT JUMPS

DECLINE MOUNTAIN CLIMBERS

INCLINE MOUNTAIN CLIMBERS


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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

DB EXTENDED TOE TOUCHES

DB RIGHT LEG STEP UPS

DB LEFT LEG STEP UPS

BOX JUMPS

HIGH JUMP TO PLANK SIDE TO SIDE HOPS

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

BEAR WALK TO PLANK TO HIGH JUMP

RIGHT ARM DB CLEAN AND JERK

LEFT ARM DB CLEAN AND JERK

SQUATTED IN AND OUT JUMPS

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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

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DB SQUAT TO PRESS

ALTERNATING JUMPING LUNGES

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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

PUSH UPS OFF KNEES

BURPEE TO BOX JUMPS

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

Now, how many of each are needed? As

program because how you eat in the next 30

frustrating as it sounds, it really depends on

days will determine the degree in which you

the person and that persons goals. A general

see results. It also happens to be one of the

rule of thumb is that when attempting to build

most challenging areas for many of us, but it

muscle, a slightly higher calorie count and a

doesnt have to be! I have a few guidelines

greater amount of carbs will help achieve this;

to follow that will help you develop a healthy

contrary, when attempting to lose body fat,

relationship with food and learn how to create

a slightly lower calorie count and a reduced

lasting habits when it comes to clean eating.

amount of carbs will help achieve this. Fats

Lets jump in!

can be increased or decreased in opposition


to the manipulated carbohydrate intake (ie:

So, how do you know what to eat, when to eat,

if carbs are decreased, fats are increased).

and how much to eat? Is it necessary to count

Protein is something I like to keep consistent;

calories or macros? What are macros? I will

a rule of thumb for protein intake is around

attempt to answer this as directly and simply

1-1.25 grams of protein per pound of body

as I can because I found that worrying about

weight for an individual to take in each day.

healthy eating inhibited my results; getting

These are simply the guidelines that have

excited about healthy foods, regardless of the

helped me see results, but certainly not

exact amount of calories in them, provided

the only way of going about healthy eating.

me with fulfilling results.

Everyone has their own beliefs on this topic.

Macronutrients, also known as macros, are

Lets work to implement this! Ill take the hard

the main components of food, including

work away from you and provide you with a

protein, carbohydrates, and fats. They are

sample meal plan that I would follow through

what hold the calories. Micronutrients contain

this program. I advise you to focus less on the

the vitamins, minerals, antioxidants, and

numbers, such as calories and macro counts

other beneficial components found in food.

and more on the food items and the sizes of

Counting macros is something I do on an

portions. Looking at this meal plan, it is easy

off because it is essentially a way to count

to use the grocery list to make substitutions to

calories. For instance, 1 g of carbohydrates is

get you through the 30 days, creating meals

equivalent to 4 calories, 1 g of fat is equivalent

you enjoy.

to 9 calories, and 1 g of protein is equivalent


to 4 calories.

30 FO R 3 0 FAT LO S S S H R E D

For instance, substitute fish with chicken

PAGE
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12

(proteins), substitute olive oil with almonds

like. From there, you will no longer need to

(fats), and substitute brown rice with a sweet

count, measure, or weigh your food items as

potato (carbs). I broke down the grocery list by

you will begin to eyeball portions correctly.

macronutrients, so you can easily learn how to


make substitutions for various protein options,

CARB TIMING

carb options, and fat options to build a healthy

When eating for fat loss, carbohydrates are

meal! When it comes to fruit and veggies,

most commonly manipulated. Im sure youve

understand they do contain carbohydrates.

heard of low-carb or carb-less diets to lose fat

Fruits are a simple carbohydrate, meaning

fast. I highly discourage that because in my

they digest quickly and therefore, they can

experience, Ive found individuals rebound

be used as a carbohydrate substitute. As for

and gain back all the weight they lost if not

veggies, I like to add those in to any meal

more using that approach. What I suggest is

without worrying about a substitute. Veggies

putting an emphasis on when you eat carbs.

are also a great snack if you get hungry in

For instance, in the next 30 days, I suggest

between meals! For vegetarians and vegans,

very little to no carbs in the last meal of the

protein substitutes can be made with tofu,

day; what isnt used by the body will be stored

protein powders, protein packed quinoa,

as fat, and right before bed, there is little need

black beans, and other vegetarian and vegan

for an energy source (carbs). Simple carbs,

protein source options. This meal plan can also

such as fruit is best eaten earlier in the day.

easily be made dairy free, wheat free, gluten

Further, I suggest eating the largest carb

free, and soy free by selecting substitutes

meal following a workout in order to replace

that work for those dietary needs as those

depleted glycogen within the body.

options are also included on the grocery list.


If you have specific allergies, always check

PLANT BASED FOODS

with your physician before beginning any

Try to incorporate two plant based foods

nutrition plan. Finally, options on the grocery

into every meal! Plant based foods, such as

list are a sample of the majority of the foods

legumes, sweet potatoes, nuts, fruits, and

I eat; however, there are other acceptable,

vegetables are pivotal to cleaning up your

healthy options not on the list, so use your

diet. They also are the food items that rank

best judgment.

highest for containing the greatest amount of


nutrients per calorie. Nutritionally dense foods

PORTION CONTROL

not only provide nutritional benefits, but also

Portions are key to keeping calories in check.

are typically packed full of fiber, so they are

If youre not a calorie/macro counter, portion

very filling foods! =less cravings. Also, many

control is where I suggest focusing your

of these plant based foods provide the body

energy. Knowledge is power! Learn what 4

with vitamins and minerals that allow the body

ounces of chicken looks like and how many

to function optimally; thus, helping you burn

grams of protein it contains or see what 30

fat!

grams of carbohydrates of brown rice looks

30 FO R 3 0 FAT LO S S S H R E D

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EAT ING F O R FAT LO S S G RO C E RY LIST


Protein:

Vegetables:

Liquids:

-Boneless/skinless chicken

-Bell peppers

-Water

-Broccoli

-Unsweetened almond milk

-Lean ground turkey

-Asparagus

-Green tea

-Lean ground beef

-Cucumbers

-Herbal tea

-Pork chops

-Green beans

-Coffee

-Salmon

-Mushrooms

-White fish (ie: tilapia, cod)

-Zucchini

-Solid white albacore tuna

-Kale

-Eggs/Egg whites

-Spinach

-Nonfat Greek yogurt

-Spring mix salad

breasts

-Tofu (vegan option)


-Protein powder

Complex Carbohydrates:
-Quinoa

Fats:

-Brown rice

-Natural peanut or almond

-Sweet potatoes

butter

-Brown rice tortillas

-Extra virgin olive oil

-Brown rice pasta

-Coconut oil

-Ezekiel bread

-Cashews

-Brown rice bread

-Almonds

-Raw, old-fashioned oats

-Avocado

-Low sodium/no salt added

-Flax Seeds

black beans

Fruit:

Misc.:

-Apples

-Balsamic vinegar

-Strawberries

-Fresh salsa/pico de gallo

-Blueberries

-Stevia

-Raspberries

-Mrs. Dash salt free

-Bananas

seasoning

-Grapefruit

-Chili powder

-Lemons (juice to add to

-Garlic powder

water or food)

-Ground cinnamon

-Limes (juice to add to

-Sea salt

water or food)

-Black Pepper

30 FO R 3 0 FAT LO S S S H R E D

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E AT ING F O R FAT LO S S SA M PLE M EAL


MEAL 1 (EGG SCRAMBLE)
- 1 egg, 2 egg whites
- 2 strips turkey bacon
- Veggie mix ins (ie: peppers, spinach,
mushrooms, tomato onions)
- 3-4 small red or 1 sweet potato
- sea salt & pepper to taste

MEAL 2 (FISH TACOS)


- 4 oz baked cod (can substitute w/ chicken)
seasoned with Mrs. Dash fiesta lime
- 1 brown rice tortilla
- 1/2 medium avocado, mashed or diced
- 3 tbsp pico de gallo (or tomato, onions, etc)
- Juice of lemon

Cut potatoes into cubes, saute & season all


ingredients other than eggs. Scramble eggs,
combine.

Bake cod at 375 for ~20 min, top with lemon


juice on taco & other toppings
Cal: 380 Protein: 26 Fat: 17 Carbs: 29\

Cal: 265 Protein: 22 Fat: 2 Carbs: 28

MEAL 3 (YOGURT PARFAIT)


- 6 oz fat free plain Greek yogurt (ie: Fage)
(add 1 packet stevia,& 1/4 tsp vanilla
extract & 5-6 sliced strawberries)
- 1/4 c granola or old fashioned uncooked
oats
Mix all ingredients

MEAL 4 (ALMOND CRUSTED CHICKEN)


- 4 oz grilled chicken (season w/ Mrs. Dash)
- 1/4 c chopped or blended almonds
- 1 cup steamed green beans
- 1/4 c (uncooked) brown rice
- 1 egg
Dip chicken in egg, dip on bowl of almonds,
Bake @ 400 for ~25min. Serve with steamed
beans & cooked rice.

Cal: 250 Protein: 23 Fat: 0 Carbs: 34


Cal: 490 Protein: 24 Fat: 17 Carbs: 42
MEAL 5
- 4 oz sauted shrimp (seasoned w/
Mrs Dash fiesta lime & chili powder)
- 1 c steamed spinach

POST WORKOUT (OPTIONAL)


- 1 scoop protein powder
- 1 medium fruit (ie: apple, banana, orange)
Cal: 215 Protein: 25 Fat: 0 Carbs: 25

Saute shrimp in olive oil or coconut oil, season,


steam spinach, and combine
Cal: 143 Protein: 28 Fat: 2 Carbs: 2

TOTALS:
Calories: 1,743 Protein: 148 Fat: 38 Carbs: 158

30 FO R 3 0 FAT LO S S S H R E D

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12

MEASU R I NG YO U R PRO G RE S S
When measuring self progress, I highly

3. PROGRESS PICTURES:

suggest looking at more than just the scale,

My favorite way to track progress is through

which is the typical go-to. There are many


ways to assess progress and I encourage
you to take all of them into consideration when
making this new lifestyle change.

pictures! Although this can initially be


uncomfortable, taking pictures of yourself in
the same spot, same lighting, and same outfit
(ie: swimsuit or shorts and sports bra) will
help you visually identify progress. I suggest

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.

Keep in mind that the

scale cannot accurately determine body


fat percentage or your overall health. While
working through a fitness program, it is very
common to gain lean muscle mass and lose
body fat (different from body weight), which is
not something the scale can distinguish, so I
also suggest tracking progress by other ways
as well. Still, it is nice to note overall weight
once in awhile.

taking these pictures at the end of each week


and using some sort of app (ie: Pic Stitch) to
put these pictures side by side; changes in
body composition body fat reduction and an
increase in muscle definition are often most
evident through these pictures.
Take one picture straight on, one from the
side, and one from the back. You can have
someone take these pictures for you or take
them in a mirror, which I find to be easiest.
Although you may not be proud of the first
few pictures, save them as your progress will
become something you are without a doubt
proud of!

2. TAPE MEASURE:

4. FEELING:

Using a tape measure around certain areas

Another great way of assessing progress is by

of you body will help provide insight into


how your body composition is progressing.
I suggest using a soft tape measure around
areas including the chest, arms, thighs, waist,
and hips. I would suggest measuring each
week and documenting the measurements,
so you can compare from week to week and

asking yourself how you feel overall. How are


your energy levels? Are you sleeping better?
Do you feel more confident? These questions
cannot be answered by a number on a scale,
so set a few minutes aside each week to note
the changes you are making internally.

phase to phase.

30 FO R 3 0 FAT LO S S S H R E D

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STAYI NG MOTI VAT E D TO LO S E FAT


With any type of program fitness related

accountable. Your accountability partner can

or not what typically separates those who

be someone actually going through the 30

succeed from those who struggle is the

day program with you, or simply someone you

motivation level. Motivation is something that

can count on to check in with you, ensuring

we all struggle with, but dont worry! I have

you completed your workout and ate on plan.

four awesome tips that will surely help boost

My tip is to make your accountability partner

your motivation. I encourage you to revisit this

someone who can enhance the fun, so your

list often throughout the program, and try all

best friend, significant other, sister, or mom

four techniques prior to beginning to increase

are great choices!

the likelihood of keeping your motivation high


throughout the 30 days

3. PROGRESS PICTURES
Under the Measuring Your Fat Loss Progress

1. MOTIVATION BOARD

section is a progress picture suggestion. For

Create a motivation board; it doesnt have to be

me, progress is the greatest motivation to

anything elaborate. In fact, a word document

continue working hard. Many changes, such

with copy and pasted pictures and text is

as those in body composition (fat vs. muscle)

a fun and easy way to create a motivation

can be best visualized through photos. Do

board. Some suggestions of what to include:

yourself a favor and take progress pictures

pictures of your family/children who you are

often!

a role model for, optimistic quotes, pictures


of fitness inspirations, images of yourself

4. BE PATIENT & POSITIVE

from times you look back on fondly, pictures

The reality is that you will have a day when

of a vacation destination where you will rock

you lack motivation and the above 3 tips

your lean body: anything that will keep you

arent helping. Try your very best to remain

motivated! Look at this on a daily basis;

patient and positive. Progress takes time, but

visualize yourself as if you already have the

the results will come if you can stay dedicated

body youre working towardfeel how good

to the program and push through the bad

it feels!

moments. Dont be afraid to take some time


for yourself a bubble bath, massage, yoga

2. ACCOUNTABILITY PARTNER

class, manicure, movie night, etc. are just

Research shows we are more likely to stick

some of the many ways to decompress and

with something if we have someone to hold us

gear up for a better tomorrow!

30 FO R 3 0 FAT LO S S S H R E D

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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!

30 FO R 3 0 FAT LO S S S H R E D

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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!

HOW TO FILL IN THE TRACKER:


Each day, put a big check mark through the exercise completed box! Woohoo! You did it!
Add any notes you think would be helpful for the future; for instance, maybe there was a particular
exercise you want to improve your form on or may be youre noting how many breaks you had to take
outside of rest intervals.
Fill in what you ate for each of the 5 meals. Dont worry about which meals would be labeled lunch
or snacks. Include anything you want to note, such as food contents, portions, calories or macro
counts, a heart if you loved the meal and want to make it againanything!
Fill in a circle for every 8 ounces of water you consume.
Its all about setting goals and being proud of what you achieved. Fill in these two blanks! Acknowledge
what you did great today; its okay to pat yourself on the back and feel good. Then, set a goal for
tomorrow! Do you want to run your fastest mile time? Are you trying to drink 8 glasses of water? How
about get through a day without indulging in chocolate? Set those goals!

30 FO R 3 0 FAT LO S S S H R E D

PAGE 12
41

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.

30 FO R 3 0 FAT LO S S S H R E D

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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

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