Ok, so I am starting a 12-Week Journey to acheiving the best body I’ve ever had! I have decided to publically journal bits and pieces of my journey here in hopes to encourage others to making better choices about their health and well-being! I will not post everyday, but for the most part once a week as I want to keep the bulk of the knowledge and research I gather from my journey for my upcoming publication. 😉

 

Sunday: Day 1 Workout

 

• 400 Meter Run
• Bench Press: 3 sets of 12 reps
• 400 Meter Run
• Bent Over Barbell Row: 3 Sets of 12 Reps
• 400 Meter Run
• Dumbbell Shoulder Press: 3 Sets of 12 Reps
• 400 Meter Run
• Skull Crushers : 3 Sets of 12 Reps
• 400 Meter Run
• Barbell Curl : 3 Sets of 12 Reps
• 400 Meter Run
• Ab Crunches on the Ball: 3 Sets of 12 Reps
• Knee-Tuck Cruch on the Ball: 3 Sets of 12 Reps
• Side-Plank Oblique Crunch: 3 Sets of 12 Reps (each side)
• 1-minute Plank
• Flow-Sequences 1 through 4 of #TheCapoKinesisMethod (www.thecapokinesismethod.com)

 

Day 1 Week 1: Diary of a Fitness Model 12-Week Program

 

 

Sunday: Day 1 Nutrition

• Raisins (1 snack pack)
• Egg Whites (1 cup)
• Tuna (plain) (2 cups)
• NutriBullet (blueberries, raw almonds, raw peanuts, and pine nuts, almond milk, goji berry powder, chia seed powder, maca and cacao powder)
• Black Coffee (1 cup)
• Water (1-2Liters)