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!

x
30 DAYS OF FAT LOSS EMPHASIZED WORKOUTS
x 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

 TABLE O F CO N TEN TS

4 INTRODUCTION TO THE PROGRAM

5 About Lauren Gleisberg

7 Required Equipment

7 Disclaimer

8 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 PAGE 2
 IN TRO D UCTIO N S

30 FO R 3 0 FAT LO S S S H R E D PAGE 3
 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).

30 FO R 3 0 FAT LO S S S H R E D PAGE 4
 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

30 FO R 3 0 FAT LO S S S H R E D PAGE 5
 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!

30 FO R 3 0 FAT LO S S S H R E D PAGE 6
 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.

30 FO R 3 0 FAT LO S S S H R E D PAGE 7
 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.

30 FO R 3 0 FAT LO S S S H R E D PAGE 8
 WOR KO UTS

30 FO R 3 0 FAT LO S S S H R E D PAGE 9
 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 DECLINE PUSH UPS

HAND TO FOREARM PLANK JUMP ROPE

BURPEES

30 FO R 3 0 FAT LO S S S H R E D PAGE 10
 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 DB DEADLIFTS

ALTERNATING JUMPING LUNGES 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.)

30 FO R 3 0 FAT LO S S S H R E D PAGE 11
 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 MOUNTAIN CLIMBERS

DECLINE KNEE TO ELBOW PLANK TOUCHES JUMP ROPE

BEAR WALK TO PUSH UP

30 FO R 3 0 FAT LO S S S H R E D PAGE 12
 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.)

30 FO R 3 0 FAT LO S S S H R E D PAGE 12
13
 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 CROSS BODY TOE PLANK JACKS

PUSH UPS OFF KNEES TOUCHES

PLANK SIDE TO SIDE PUSH UPS ALTERNATING SHOULDER TOUCH PUSH UPS

PLANK SIDE TO SIDE JUMPS

30 FO R 3 0 FAT LO S S S H R E D PAGE 12
14
 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

30 FO R 3 0 FAT LO S S S H R E D PAGE 12
15
 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 BOX TOE TOUCHES

ALTERNATING FORWARD LUNGE

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.)

30 FO R 3 0 FAT LO S S S H R E D PAGE 16
12
 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

30 FO R 3 0 FAT LO S S S H R E D PAGE 12
17
 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.)

30 FO R 3 0 FAT LO S S S H R E D PAGE 18
12
 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

30 FO R 3 0 FAT LO S S S H R E D PAGE 19
12
 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

30 FO R 3 0 FAT LO S S S H R E D PAGE
PAGE 20
12
 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 PUSH UPS OFF KNEES

PLANK JACKS 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.)

30 FO R 3 0 FAT LO S S S H R E D PAGE 21
12
 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 DB DEADLIFTS

PUSH UP TO LONG JUMP JUMP ROPE

30 FO R 3 0 FAT LO S S S H R E D PAGE
PAGE 22
12
 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

30 FO R 3 0 FAT LO S S S H R E D PAGE
PAGE 23
12
 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

30 FO R 3 0 FAT LO S S S H R E D PAGE
PAGE 24
12
 D AY TW E N T Y-T WO
Circuit 1:
1 minute: push up to plank tuck in and out
1 minute: alternating side lateral squat jumps
1 minute: complete rest
1 minute: single dumbbell front raise squat
1 minute: alternating side lateral squat jumps
1 minute: complete rest
Circuit 2:
1 minute: plank spiderman jumps
1 minute: standing front kicks
1 minute: complete rest
1 minute: hand to forearm plank
1 minute: standing front kicks
1 minute: complete rest

*Repeat circuit 1 & circuit 2

STANDING FRONT KICKS SINGLE DB FRONT RAISE SQUAT PLANK SPIDERMAN JUMPS

HAND TO FOREARM PLANK ALTERNATING SIDE LATERAL SQUAT JUMPS

PUSH UP TO PLANK TUCK IN AND OUT

30 FO R 3 0 FAT LO S S S H R E D PAGE
PAGE 25
12
 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 knee to elbow crunch
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
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 BOX POP SQUATS

TO KNEE TO ELBOW CRUNCH

30 FO R 3 0 FAT LO S S S H R E D PAGE
PAGE 26
12
 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

30 FO R 3 0 FAT LO S S S H R E D PAGE
PAGE 27
12
 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.)

30 FO R 3 0 FAT LO S S S H R E D PAGE
PAGE 28
12
 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

30 FO R 3 0 FAT LO S S S H R E D PAGE
PAGE 29
12
 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 DB SQUAT TO PRESS

JUMP ROPE ALTERNATING JUMPING LUNGES

30 FO R 3 0 FAT LO S S S H R E D PAGE
PAGE 30
12
 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

30 FO R 3 0 FAT LO S S S H R E D PAGE 12
31
 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.

30 FO R 3 0 FAT LO S S S H R E D PAGE
PAGE 32
12
 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.

30 FO R 3 0 FAT LO S S S H R E D PAGE
PAGE 33
12
 EAT I NG F O R FAT LO S S
This is arguably the most important part of the
program because how you eat in the next 30
days will determine the degree in which you
see results. It also happens to be one of the
most challenging areas for many of us, but it
doesnt have to be! I have a few guidelines
to follow that will help you develop a healthy
relationship with food and learn how to create
lasting habits when it comes to clean eating.
Lets jump in!
So, how do you know what to eat, when to eat,
and how much to eat? Is it necessary to count
calories or macros? What are macros? I will
attempt to answer this as directly and simply
as I can because I found that worrying about
healthy eating inhibited my results; getting
excited about healthy foods, regardless of the
exact amount of calories in them, provided
me with fulfilling results.
Macronutrients, also known as macros, are
the main components of food, including
protein, carbohydrates, and fats. They are
what hold the calories. Micronutrients contain
the vitamins, minerals, antioxidants, and
other beneficial components found in food.
Counting macros is something I do on an
off because it is essentially a way to count
calories. For instance, 1 g of carbohydrates is
equivalent to 4 calories, 1 g of fat is equivalent
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
Now, how many of each are needed? As
frustrating as it sounds, it really depends on
the person and that persons goals. A general
rule of thumb is that when attempting to build
muscle, a slightly higher calorie count and a
greater amount of carbs will help achieve this;
contrary, when attempting to lose body fat,
a slightly lower calorie count and a reduced
amount of carbs will help achieve this. Fats
can be increased or decreased in opposition
to the manipulated carbohydrate intake (ie:
if carbs are decreased, fats are increased).
Protein is something I like to keep consistent;
a rule of thumb for protein intake is around
1-1.25 grams of protein per pound of body
weight for an individual to take in each day.
These are simply the guidelines that have
helped me see results, but certainly not
the only way of going about healthy eating.
Everyone has their own beliefs on this topic.
Lets work to implement this! Ill take the hard
work away from you and provide you with a
sample meal plan that I would follow through
this program. I advise you to focus less on the
numbers, such as calories and macro counts
and more on the food items and the sizes of
portions. Looking at this meal plan, it is easy
to use the grocery list to make substitutions to
get you through the 30 days, creating meals
you enjoy.
For instance, substitute fish with chicken
PAGE
PAGE 34
12
 (proteins), substitute olive oil with almonds
(fats), and substitute brown rice with a sweet
potato (carbs). I broke down the grocery list by
macronutrients, so you can easily learn how to
make substitutions for various protein options,
carb options, and fat options to build a healthy
meal! When it comes to fruit and veggies,
understand they do contain carbohydrates.
Fruits are a simple carbohydrate, meaning
they digest quickly and therefore, they can
be used as a carbohydrate substitute. As for
veggies, I like to add those in to any meal
without worrying about a substitute. Veggies
are also a great snack if you get hungry in
between meals! For vegetarians and vegans,
protein substitutes can be made with tofu,
protein powders, protein packed quinoa,
black beans, and other vegetarian and vegan
protein source options. This meal plan can also
easily be made dairy free, wheat free, gluten
free, and soy free by selecting substitutes
that work for those dietary needs as those
options are also included on the grocery list.
If you have specific allergies, always check
with your physician before beginning any
nutrition plan. Finally, options on the grocery
list are a sample of the majority of the foods
I eat; however, there are other acceptable,
healthy options not on the list, so use your
best judgment.
PORTION CONTROL
Portions are key to keeping calories in check.
If youre not a calorie/macro counter, portion
control is where I suggest focusing your
energy. Knowledge is power! Learn what 4
ounces of chicken looks like and how many
grams of protein it contains or see what 30
grams of carbohydrates of brown rice looks
30 FO R 3 0 FAT LO S S S H R E D
like. From there, you will no longer need to
count, measure, or weigh your food items as
you will begin to eyeball portions correctly.
CARB TIMING
When eating for fat loss, carbohydrates are
most commonly manipulated. Im sure youve
heard of low-carb or carb-less diets to lose fat
fast. I highly discourage that because in my
experience, Ive found individuals rebound
and gain back all the weight they lost if not
more using that approach. What I suggest is
putting an emphasis on when you eat carbs.
For instance, in the next 30 days, I suggest
very little to no carbs in the last meal of the
day; what isnt used by the body will be stored
as fat, and right before bed, there is little need
for an energy source (carbs). Simple carbs,
such as fruit is best eaten earlier in the day.
Further, I suggest eating the largest carb
meal following a workout in order to replace
depleted glycogen within the body.
PLANT BASED FOODS
Try to incorporate two plant based foods
into every meal! Plant based foods, such as
legumes, sweet potatoes, nuts, fruits, and
vegetables are pivotal to cleaning up your
diet. They also are the food items that rank
highest for containing the greatest amount of
nutrients per calorie. Nutritionally dense foods
not only provide nutritional benefits, but also
are typically packed full of fiber, so they are
very filling foods! =less cravings. Also, many
of these plant based foods provide the body
with vitamins and minerals that allow the body
to function optimally; thus, helping you burn
fat!
PAGE
PAGE 35
12
 EAT ING F O R FAT LO S S G RO C E RY LIST

Protein: Vegetables: Liquids:

-Boneless/skinless chicken -Bell peppers -Water
breasts -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
-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 PAGE
PAGE 36
12
 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
Cut potatoes into cubes, saute & season all
ingredients other than eggs. Scramble eggs,
combine.
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 (uncooked) brown rice
- 1/4 c granola or old fashioned uncooked
oats
Mix all ingredients
Cal: 250 Protein: 23 Fat: 0 Carbs: 34
MEAL 5
- 4 oz sauted shrimp (seasoned w/
Mrs Dash fiesta lime & chili powder)
- 1 c steamed spinach
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
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
Bake cod at 375 for ~20 min, top with lemon
juice on taco & other toppings
Cal: 380 Protein: 26 Fat: 17 Carbs: 29\
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 egg
Dip chicken in egg, dip on bowl of almonds,
Bake @ 400 for ~25min. Serve with steamed
beans & cooked rice.
Cal: 490 Protein: 24 Fat: 17 Carbs: 42
POST WORKOUT (OPTIONAL)
- 1 scoop protein powder
- 1 medium fruit (ie: apple, banana, orange)
Cal: 215 Protein: 25 Fat: 0 Carbs: 25
PAGE
PAGE 37
12
 MEASU R I NG YO U R PRO G RE S S
When measuring self progress, I highly
suggest looking at more than just the scale,
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.
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.
2. TAPE MEASURE:
Using a tape measure around certain areas
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
phase to phase.
30 FO R 3 0 FAT LO S S S H R E D
3. PROGRESS PICTURES:
My favorite way to track progress is through
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
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!
4. FEELING:
Another great way of assessing progress is by
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.
PAGE
PAGE 38
12
 STAYI NG MOTI VAT E D TO LO S E FAT
With any type of program fitness related
or not what typically separates those who
succeed from those who struggle is the
motivation level. Motivation is something that
we all struggle with, but dont worry! I have
four awesome tips that will surely help boost
your motivation. I encourage you to revisit this
list often throughout the program, and try all
four techniques prior to beginning to increase
the likelihood of keeping your motivation high
throughout the 30 days
1. MOTIVATION BOARD
Create a motivation board; it doesnt have to be
anything elaborate. In fact, a word document
with copy and pasted pictures and text is
a fun and easy way to create a motivation
board. Some suggestions of what to include:
pictures of your family/children who you are
a role model for, optimistic quotes, pictures
of fitness inspirations, images of yourself
from times you look back on fondly, pictures
of a vacation destination where you will rock
your lean body: anything that will keep you
motivated! Look at this on a daily basis;
visualize yourself as if you already have the
body youre working towardfeel how good
it feels!
2. ACCOUNTABILITY PARTNER
Research shows we are more likely to stick
with something if we have someone to hold us
30 FO R 3 0 FAT LO S S S H R E D
accountable. Your accountability partner can
be someone actually going through the 30
day program with you, or simply someone you
can count on to check in with you, ensuring
you completed your workout and ate on plan.
My tip is to make your accountability partner
someone who can enhance the fun, so your
best friend, significant other, sister, or mom
are great choices!
3. PROGRESS PICTURES
Under the Measuring Your Fat Loss Progress
section is a progress picture suggestion. For
me, progress is the greatest motivation to
continue working hard. Many changes, such
as those in body composition (fat vs. muscle)
can be best visualized through photos. Do
yourself a favor and take progress pictures
often!
4. BE PATIENT & POSITIVE
The reality is that you will have a day when
you lack motivation and the above 3 tips
arent helping. Try your very best to remain
patient and positive. Progress takes time, but
the results will come if you can stay dedicated
to the program and push through the bad
moments. Dont be afraid to take some time
for yourself a bubble bath, massage, yoga
class, manicure, movie night, etc. are just
some of the many ways to decompress and
gear up for a better tomorrow!
PAGE
PAGE 39
12
 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 PAGE
PAGE 40
12
 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 PAGE
PAGE 42
12
 D AY O N E

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY T WO

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY T H RE E

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY F O U R

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY F I VE

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY S I X

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY S E VE N

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY E I G H T

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY N I N E

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 DAY T E N

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY E L E VE N

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY T W E LVE

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY T H I RT E E N

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY F O U RT E E N

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY F I F T E E N

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY S I X T E E N

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY S E VE N T E E N

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY E I G H T E E N

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY N I N E T E E N

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY T W E N T Y

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY TW E N T Y- O N E

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY TW E N T Y-T WO

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY T W E N T Y- F O U R

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY TW E N T Y- F I VE

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY DTW
AYEO
NNT Y-S
E IX

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY T W E N T Y-S E VE N

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY T W E N T Y- E I G H T

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY TW E N T Y- N I N E

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :
 D AY T H I RT Y

EXER C IS E CO M P L E T E D SOCIAL MEDIA CHECK IN

# LG 30X 30 # LGA C COU N TA BI LI TY

Notes :

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

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 :