Achieve Personal Fitness

01/05/2025

90-Day Challenge Update>>

Ok Challengers, here we go. For those who have been doing the last 30 days of workouts and meal plans, GREAT JOB, keep up the awesome work. For those who are starting FRESH, here we go. EVERYONE should use the newly posted workout and meal plan (please see those below). DO NOT forget to take updated photos, scale weight and/or body site measurements. You are just guessing if you are not assessing. Remember to include accountability; use a friend, a coach, someone who will help, positively, support your goals. And as always, ask if you have any questions.

If you have been using the TRANONT (Enrich, Activate, Transform), how's it going? if you are just starting, a few things to keep in mind:

Use Enrich and Transform 30 mins before you eat (either your morning pre workout OR post workout meal)
Use Activate before your morning workout OR later in the day when you need help with cravings (mid afternoon?)
Up your water to 3 liters - 1 gallon
You should notice more energy and fewer cravings

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Here’s a structured second (or first if you are starting now) month of at-home or gym workouts that emphasize full-body lifting with dumbbells, core strengthening, stretching, and cardio. The plan is designed for 4–5 days per week and includes progressive overload principles, meaning you should increase weights or reps slightly each week.

January Weekly Schedule
Day 1: Full Body Strength + Core + Cardio
Day 2: Lower Body Focus + Stretching
Day 3: Rest or Active Recovery (e.g., yoga or a light walk)
Day 4: Upper Body Focus + Core + Cardio
Day 5: Full Body Strength + Stretching
Day 6: Cardio + Core
Day 7: Rest or Active Recovery
Workout Breakdown
Day 1: Full Body Strength + Core + Cardio
Warm-Up (5–10 minutes dynamic movements)

Arm circles, bodyweight squats, lunges, jumping jacks, etc.
Strength

Dumbbell Squat to Press: 3-4 x 8-12
Renegade Rows (push-up into alternating rows): 3 x 8 per side
Dumbbell Romanian Deadlifts: 3x10
Dumbbell Chest Press: 3-4 x 8-12
Plank Dumbbell Slides: 3x10 per side
Core

Bicycle Crunches: 3x50 per side
Russian Twists with Dumbbell: 3x40 per side
Plank Hold: 3x30–60 seconds
Cardio (30–40 minutes)

Option 1: Jogging or brisk walking
Option 2: HIIT (30 seconds sprint, 1-minute walk for 20 minutes, then steady pace for 10–20 minutes)
Stretching (5–10 minutes)

Focus on hamstrings, quads, shoulders, and chest.
Day 2: Lower Body Focus + Stretching
Warm-Up (5–10 minutes dynamic stretches)

Hip circles, bodyweight step-ups, high knees.
Strength

Dumbbell Bulgarian Split Squats: 3-4 x 8-12 per leg
Sumo Dumbbell Deadlifts: 3-4 x 10-12
Step-Ups with Dumbbells: 3x10 per leg
Calf Raises with Dumbbells: 3 x 10-15 (per leg)
Dumbbell Goblet Squat: 3-4 x12
Stretching (10–15 minutes)

Pigeon Pose, butterfly stretch, forward fold.
Day 4: Upper Body Focus + Core + Cardio
Warm-Up (5–10 minutes dynamic arm and shoulder movements)

Strength

Dumbbell Shoulder Press: 3-4 x 8-12
Dumbbell Bent-Over Rows: 3 x 8-10 per side
Dumbbell Push-Ups: 3-4 x 8-12(or regular push-ups)
Dumbbell Bicep Curls to Overhead Press: 3 -4 x 10-12
Dumbbell Tricep Kickbacks: 3x12
Core

Side Planks: 3x30 seconds per side
Dumbbell Weighted Sit-Ups: 3x12
Flutter Kicks: 3x20-30 seconds
Cardio (30–40 minutes)

Option 1: Elliptical or bike (steady pace)
Option 2: Circuit: 1-minute jump rope, 1-minute burpees, 1-minute rest (repeat for 20–25 minutes, then cool down).
Stretching (5–10 minutes)

Shoulder and arm stretches, cat-cow yoga poses.
Day 5: Full Body Strength + Stretching
Warm-Up (5–10 minutes)

Strength

Dumbbell Deadlift to Upright Row: 3-4 x 8-12
Dumbbell Thrusters (squat into press): 3 x12
Dumbbell Lateral Lunges: 3 x 10 per leg
Dumbbell Chest Fly: 3 x 10-12
Farmer’s Carry: 3 rounds, 30–60 seconds
Stretching (10–15 minutes)

Full-body focus: Downward dog, pigeon, quad stretch.
Day 6: Cardio + Core
Warm-Up (5 minutes light cardio)

Cardio (40 minutes)

Option 1: Outdoor hike or long walk
Option 2: Indoor workout (e.g., dance cardio, rowing, or treadmill).
Core

Hanging Knee Raises (if at gym): 3x12-15
Stability Ball Rollouts or Plank-to-Knee Tucks: 3x10
Superman Hold: 3x30 seconds
Stretching (5–10 minutes)

Focus on relaxing and deep stretches.
Notes
Progressive Overload: Gradually increase dumbbell weights or add 1–2 reps per set each week.
Form Focus: Use mirrors, a buddy or videos to check your form, especially for compound lifts.
Flexibility: Substitute exercises depending on available equipment or preference.
Cardio Variety: Alternate between HIIT, steady-state, and circuits for cardio.
Let me or Coach Djae know if you'd like modifications or additional variations!

Meal Plan Updates -
Pick and choose your days and repeat the ones you like - LOTS of variety!

If you weigh more than 140-150 lbs starting off, you will need to increase your protein intake to grams per body weight you WANT to achieve. Ex: if you are 190 and want to be 160, eat a min of 160 grams of protein, get it? If carbs are too low, have the same # of carbs as you do protein...150 gram protein and 125-150 grams carbs. NEVER go below 50 grams of healthy fat, you need it for hormone production.
1500-Calorie Meal Plan (High Protein, Moderate Carbs, Moderate Fat)
General Macro Distribution
Protein: ~40% (~150g)
Carbs: ~30% (~112g)
Fat: ~30% (~50g)
Pre-Workout & Post-Workout Options
Pre-Workout:

1 boiled egg (6g protein, 5g fat) + 1 rice cake (7g carbs)
OR 1 scoop whey protein (25g protein) + 1/2 cup unsweetened almond milk (2g carbs)
Post-Workout:

1 scoop whey protein (25g protein) + 1 banana (27g carbs)
OR 3-5 oz grilled chicken (26g protein) + 1/2 cup cooked white rice (22g carbs)
Weekly Meal Plan
Day 1
Breakfast:

3 egg whites + 1 whole egg scrambled with spinach and tomatoes (20g protein, 4g carbs, 5g fat)
1 slice whole-grain or sourdough toast (15g carbs, 2g protein)
Snack:

1/2 cup low-fat cottage cheese (13g protein, 4g carbs, 2g fat)
OR 1 scoop protein powder in water (20-25 grams protein)
Lunch:

4-5 oz grilled salmon (28g protein, 12g fat)
1 cup roasted Brussels sprouts (10g carbs, 2g protein)
Snack:

10-20 almonds (7g fat, 2g protein)
1/2 cup blueberries (10g carbs)
Dinner:

5 oz lean turkey burger (30g protein, 6g fat)
1/2 medium sweet potato (13g carbs)
1 cup steamed broccoli (6g carbs, 2g protein)
Day 2
Breakfast:

1/2 cup plain Greek yogurt (12g protein, 6g carbs, 2g fat)
1/4 cup low sugar granola (15g carbs, 2g fat)
Snack:

1 boiled egg (6g protein, 5g fat)
1 rice cake (7g carbs)
Lunch:

4-5 oz grilled chicken breast (26g protein)
1/2 cup cooked quinoa (20g carbs, 4g protein)
1 cup mixed greens with olive oil (2g fat)
Snack:

2, 6" celery sticks with 1 tbsp peanut butter (6g fat, 4g carbs, 3g protein)
Dinner:

5 oz baked cod (25g protein)
1/2 cup mashed cauliflower (8g carbs)
1 tsp butter (4g fat)
Day 3
Breakfast:

1 protein pancake (1 scoop whey protein, 1 egg, 1/4 cup oats) (25g protein, 18g carbs, 6g fat)
Snack:

2 oz beef jerky OR deli turkey (20g protein, 2g fat)
1 apple (20g carbs)
Lunch:

4-5 oz grilled shrimp (22g protein, 1g fat)
1/2 cup cooked farro or brown rice (20g carbs)
1/2 cup roasted asparagus (4g carbs, 2g protein)
Snack:

1 hard-boiled egg (6g protein, 5g fat)
Dinner:

4 oz grilled chicken thigh or breast (28g protein, 6g fat)
1 cup roasted zucchini (6g carbs, 2g protein)
1 tsp olive oil (4g fat)
Day 4
Breakfast:

3 egg whites + 1 whole egg (20g protein, 5g fat)
1/2 cup cooked oats with cinnamon (15g carbs)
Snack:

1/2 cup cottage cheese (13g protein, 4g carbs, 2g fat)
OR 1 scoop protein powder in water (20-25 grams protein)
Lunch:

5 oz grilled chicken (30g protein)
1/2 cup brown rice (22g carbs)
1/2 cup sautéed green beans (5g carbs)
Snack:

1 rice cake (7g carbs)
1 tbsp almond butter (9g fat, 3g protein)
Dinner:

4 oz grilled turkey breast (24g protein)
1/2 medium sweet potato (13g carbs)
1 cup steamed kale or other green veggie (5g carbs, 2g protein)
Day 5-7: Rotate the above meals for variety.
Ensure pre- and post-workout meals are timed around training sessions. Drink plenty of water and adjust portion sizes slightly to match specific caloric and macronutrient needs. Feel free to exchange any protein, carbs or fat for another one listed. Use chicken or turkey in exchange for any seafood substitution. AND track your intake. If you do not see a 1-1.5 fat loss per week, you need to adjust something. ASK if you have questions and good luck!

Coaches C and Djae

12/20/2024

90-Day Challenge Check-In>>

Hey Everyone!

We’re officially three weeks into the 90-day challenge—time to touch base and refocus on those key habits that will set you up for success. Here's a quick reminder of the essentials to keep you on track AND to make sure what you are doing is actually working!

Workouts: Aim for 4–5 days per week with consistency. Take 1–2 rest days, and consider using one of those for yoga, stretching, or a long walk to stay active. Lift weight 3-4 days per week and make sure to get 5-6 days of cardio. I love doing 20-30 mins AFTER lifting weights.
Nutrition: Keep your food choices on point 80–85% of the time. This isn’t about perfection but about staying consistent and mindful. Be mindful of the holidays, do not undo all the positive progress you have had so far.
Hydration: Drink 3 liters to a gallon of water daily. Staying hydrated is key to performance and recovery. With holiday foods around, I suggest upping it to 1 gallon or more.
Sleep: Aim for 7–9 hours of sleep each night to allow your body to recover and rebuild. This should be good, restful sleep. DESTRESS before going to bed in whatever way works best for you. I read. NON-work related books
Progressive Overload: Gradually increase your weights as needed. Your rep range should guide your weight selection—challenge yourself, but keep good form. If you have not upped your weights NOW is the time.
Track Your Progress: Stay accountable! Use benchmarks like photos, how clothes fit, scale weight, or check in with your buddies, coaches, or accountability partners to stay motivated and on track.
If you’re using the TRANONT products and Daily Health System, we’d love to hear how they’re working for you! Michael and I have been using ours, and we’re loving the results—we’ll be sharing some update pictures soon.

Keep up the great work, and remember we’re here to support you. Hit it hard and keep pushing toward your goals!

Good luck—you’ve got this!

Coaches C and Djae

11/29/2024

Introducing the 90-Day Weight Loss and 2025 Get Fit Challenge

Are you ready to transform your body and mindset in just 90 days? Join our 90-Day Weight Loss and 2025 Get Fit Challenge and take the first step toward a healthier, more confident you. This challenge isn’t just about losing weight—it’s about building habits that will help you feel stronger, more energetic, and empowered in every area of your life.

Here’s how you can set yourself up for success in this transformative journey, its starts this week:

1. Stay Accountable
Accountability is the key to achieving your goals. Whether it’s a trusted friend, family member, your coach or us, share your progress regularly. Snap a picture of your scale when you weigh in and send it to someone who’s rooting for you. Share updates, cheer each other on, and celebrate small victories to stay motivated. We will be posting on FB and IG.

2. Track Your Progress
Food: Keep a food diary to log what you eat. Apps or a simple notebook can help you stay aware of your choices and identify patterns.
Water Intake: Aim for a gallon of water per day. Staying hydrated boosts energy levels and aids weight loss. Use a marked water bottle or a tracking app to meet your daily goal.
Sleep and Stress: Sleep and stress are game changers. Track your sleep hours and stress levels daily. Prioritize 7-8 hours of rest each night and practice stress-reducing activities like yoga or meditation. You WILL not lose weight if you are always stressed.
3. Find a Workout Buddy
Having someone to work out with not only makes exercise more fun but also keeps you accountable. Boot campers have each other; find something or someone who can help support your goals. You’ll push each other, build consistency, and make this challenge a social, supportive experience.

4. Monitor and Celebrate Your Wins
Before, (During) & After Photos: Take photos before, during, and after the challenge. Seeing your transformation will keep you motivated.
Try on Clothes: Revisit clothes you haven’t worn in a while. They’re a great way to measure progress beyond the scale.
Use the Scale Mindfully: If you’re using scale weight to track progress, document it with a picture of you standing on it for added accountability.
5. Plan and Schedule Your Routine
Your fitness routine deserves the same respect as a business meeting or appointment. Schedule your workouts and meal prep into your calendar and treat them as non-negotiable commitments.

6. Make It Fun!
Enjoy the process. Experiment with new healthy recipes, dance during workouts, or reward yourself with non-food treats like a massage or a new pair of sneakers. The more you enjoy the journey, the easier it will be to stick with it.

7. Use your Supplements to push your results!
If you are planning to do the DHS (Tranont Daily Health System), make sure you have yours on hand. Activate (the powder mix) is used once or twice a day. Just half a scoop if you find the results are a little more intense at first. Mix one scoop with 12-16 oz of water. For optimal results, take first thing in the morning or with lunch. With Transform, take 1-2 capsules with 8 oz of water with each meal. For optimal results, use one hour before eating. If you also are using Enrich, remember to take one to two capsules with smaller meals or three capsules with larger meals. Wait until you see your results!
Join Us!
We’re here to guide and cheer you on every step of the way. Share your progress with us, ask questions, and let us help you make the most of your 90 days. Remember: it’s not about being perfect; it’s about showing up, doing your best, and having fun while you’re at it.

Let’s crush those goals together! Are you ready to take the challenge? Let’s do this!

See Month #1 At home workout & Nutrition plan

30 Day At Home Workout (Body weight and/or DBs)

Guidelines:

Perform 4-5 days of workouts each week.
Each session includes bodyweight or dumbbell exercises plus cardio.
Cardio: Choose between options like jump rope, brisk walking, jogging, stair climbing, or stationary running for 20–30 minutes.
Week 1–2
Day 1: Full Body Strength

Bodyweight Option:

Squats – 3-4 sets of 12-20 reps
Push-ups – 3 sets of 8-15 reps (modify on knees if needed)
Glute Bridges – 3 sets of 30 reps
Plank Hold – 3 rounds of 20-30 (or more) seconds
Dumbbell Option:

Goblet Squats – 3-4 sets of 12-15 reps
Dumbbell Bench Press (on floor) – 3 sets of 10-12 reps
Dumbbell Deadlifts – 3 sets of 12-15 reps
Dumbbell Plank Row – 3 sets of 10 reps per side
Day 2: Cardio + Core

Cardio: Jump rope, brisk walking, jog, or stair climbing – 25 minutes
Core:
Flutter Kicks – 3 sets of 15-20 seconds
Side Plank (each side) – 3 rounds of 20 seconds
Superman Hold – 3 rounds of 10 seconds
Day 3: Lower Body

Bodyweight Option:

Step-ups (using a sturdy chair or step) – 3-4 sets of 12-15 reps per leg
Single-Leg Glute Bridges – 3 sets of 10-12 reps per side
Wall Sit – 3 rounds of 30-60 seconds
Dumbbell Option:

Dumbbell Lunges – 3-4 sets of 10 reps per leg
Dumbbell Step-ups – 3 sets of 10 reps per leg
Weighted Wall Sit – 3 rounds of 30 seconds
Day 4: Cardio + Upper Body

Cardio: Jogging in place, outdoors or other cardio – 30 minutes
Upper Body:
Tricep Dips (on chair) – 3 sets of 8-10 reps
Pike Push-ups – 3 sets of 6-8 reps
Arm Circles (no weights or with light dumbbells) – 3 sets of 30 seconds
Day 5: Active Recovery

Stretching or yoga for flexibility and mobility – 15-30 minutes.
Week 3–4
Increase intensity:

Add extra sets (do 4 or 5 sets) or reps to strength exercises.
Extend cardio sessions by 5 minutes.
Suggested Weekly Routine:
Monday: Full Body Strength
Tuesday: Cardio + Core
Wednesday: Lower Body
Thursday: Cardio + Upper Body
Friday: Active Recovery or repeat any workout.
Tips:
Track progress weekly to stay motivated.
Adjust weights or reps to challenge yourself.
Warm up before and cool down after each session with light stretching.
This plan will provide a balanced mix of strength, cardio, and flexibility for an effective at-home workout routine!

30 Day 1500-1600 Calorie a Day meal plan
NOTE: On days you workout, have a small amount of protein and fruit before you workout AND a small piece of fruit after you workout. This will take your calories up a bit BUT more importantly you carbs will be higher to feed your muscles for recovery.
Breakfast
Scrambled Egg Whites with Spinach & Turkey Bacon

1/2 - 1 cup egg whites (125 kcal, 26g protein, 2g carb, 0g fat)
1 cup spinach (7 kcal, 1g protein, 1g carb, 0g fat)
2 slices turkey bacon (70 kcal, 6g protein, 0g carb, 4g fat)
1 slice whole-grain toast (80 kcal, 4g protein, 15g carb, 1g fat)
Total: 282 kcal, 37g protein, 18g carb, 5g fat
Snack
Low-Fat Greek Yogurt with Almond Butter

1 cup plain, non-fat Greek yogurt (100 kcal, 18g protein, 6g carb, 0g fat)
1 tsp almond butter (32 kcal, 1g protein, 1g carb, 3g fat)
Total: 132 kcal, 19g protein, 7g carb, 3g fat
Lunch
Grilled Chicken Salad with Avocado and Quinoa

4 oz grilled chicken breast (165 kcal, 31g protein, 0g carb, 3g fat)
1 cup mixed greens (10 kcal, 1g protein, 2g carb, 0g fat)
1/4 avocado (60 kcal, 1g protein, 3g carb, 5g fat)
1/4 cup cooked quinoa (57 kcal, 2g protein, 10g carb, 1g fat)
1 tbsp olive oil & lemon dressing (120 kcal, 0g protein, 0g carb, 14g fat)
Total: 412 kcal, 35g protein, 15g carb, 23g fat
Snack
Hard-Boiled Eggs and Baby Carrots

2 hard-boiled eggs (140 kcal, 12g protein, 0g carb, 10g fat)
1 cup baby carrots (45 kcal, 1g protein, 11g carb, 0g fat)
Total: 185 kcal, 13g protein, 11g carb, 10g fat
Dinner
Baked Salmon or Poultry with Steamed Broccoli and Sweet Potato

4 oz baked salmon (207 kcal, 23g protein, 0g carb, 13g fat) OR chicken or turkey
1 cup steamed broccoli (55 kcal, 5g protein, 10g carb, 0g fat)
1/2 medium sweet potato (60 kcal, 1g protein, 14g carb, 0g fat)
Total: 322 kcal, 29g protein, 24g carb, 13g fat
Daily Totals:
Calories: 1533 kcal
Protein: 133g
Carbohydrates: 75g
Fat: 54g

This plan provides low sugar, sufficient protein for muscle maintenance, and a balance of carbs and fats to sustain energy levels. Let me know if you'd like substitutions or adjustments!

--
Catherine Andersen
RMS - Varsity Girls Basketball Coach
MBA, BA, NSCA-CPT, IFBB Professional Athlete
TRANONT Representative
414-416-5873

05/21/2024

Hi, can't wait to share my new venture in health and wellness supplements. Hope to see you love tomorrow.

Achieve Personal Fitness offers personal training, group classes, Milwaukee Adventure Boot Camp, and

07/02/2022

Open House Invite & Info>>

July 9th, 2022 from 10 am to 2pm
436 W Silver Spring Dr. Suite K112

Come join us to celebrate, well lots of things…

· Our NEW Bayshore Town Center studio in Glendale
· 15 Years of serving the North shore
· Other locally “women-owned” businesses

Refreshments and snacks will be provided!
Door prizes, hourly giveaways, membership discounts & more!

Parking is available on the first floor of the Southeast parking lot, just east of Trader Joes.

Look for the balloons!

12/31/2020

Hello and Happy New Years Eve!

I have missed you all and am super excited to start sharing posts with you as we head into 2021.

There is no better way to start a new year with a GREAT transformation story. I usually DO NOT do befores and afters, because c;mon, the before photos are embarrassing, especially for a fitness trainer AND IFBB Pro. But I KNOW in "being real" with you, it helps put the struggle into perspective.

WE ALL fit fat the same way, and WE ALL get fit and healthy the same way...hard work, consistency and balance. So as we head into 2021, please let me be real with you and share some "befores/afters" from my life.

Enjoy and stay tuned for more photos of mine and my husband's befores and afters as we head into our 2021 Fitness & Nutrition Challenge that we are running with our clients.

Photos #1 & #2 - Before photos from March 2007, 15 weeks out from my 1st National show of that year. Ugh, super humbling!

Photos #3 & #4 - Same competition suit, June 10th, 2007 Jr Nationals Figure competition in Chicago.

12/31/2020

Hello and Happy New Years Eve!

I have missed you all and am super excited to start sharing posts with you as we head into 2021.

There is no better way to start a new year with a GREAT transformation story. I usually DO NOT do befores and afters, because c;mon, the before photos are embarrassing, especially for a fitness trainer AND IFBB Pro. But I KNOW in "being real" with you, it helps put the struggle into perspective.

WE ALL fit fat the same way, and WE ALL get fit and healthy the same way...hard work, consistency and balance. So as we head into 2021, please let me be real with you and share some "befores/afters" from my life.

Enjoy and stay tuned for more photos of mine and my husband's befores and afters as we head into our 2021 Fitness & Nutrition Challenge that we are running with our clients.

Photos #1 & #2 - Before photos from March 2007, 15 weeks out from my 1st National show of that year. Ugh, super humbling! Photos #3 & #4 - Same competition suit, June 10th, 2007 Jr Nationals Figure competition in Chicago

11/26/2020

Happy Thanksgiving! While many of you may be sitting around being thankful from all that yummy you just ate; remember the sunrise! It signals a new day, a new chance to be great and new day to celebrate your health.
Enjoy this fabulous sunrise that my husband took in August 2020 after our 5:30am boot camp at Bradford beach Milwaukee. We are so lucky. Be thankful! Happy Thanksgiving!

11/13/2020

Happy @50

Hope you are all happy and healthy.

This week we continue to tackle the issue, "how can I enjoy alcohol AND it not sabotage my physique efforts." This is rule 3 of 4 in the series!

Rules #3 - Drinking Tips:

Choosing a light beer will cut an average of 40 calories per bottle.
When going with a mixed drink, blend the booze with diet soda or a little fruit juice instead of regular soda.
Go easy on the shots. Individually they’re low in calories, but the numbers add up quickly if you start downing them in droves.
Drink a glass of water for every cocktail you have. This will help fill you up so you aren’t drinking alcohol to quench your thirst. Water will also keep you hydrated and minimize the effects of your hangover.
Stay strong and stick to the pre-determined number of drinks you allowed yourself. Hopefully that number is in the single digits. Stay tuned for next week's installment advice!

11/07/2020

Happy @50

Hope you are all happy and healthy.

This week we continue to tackle the issue, "how can I enjoy alcohol AND it not sabotage my physique efforts." Here is part 2 of 4 answers!!

‘Tis the season to knock a few back and sip the sparkly with wild abandon, and unless you live in a rectory, you’re likely to be lured with an assortment of high-calorie, low-nutrition cocktails. Pure alcohol contains about seven calories per gram, which makes it almost twice as fattening as protein or carbs. This is why it’s important to choose your booze carefully. Here are some low calorie choices to consider the next time you’re feeling jolly and thirsty—followed by some high calorie cocktails to avoid. Drink:

12 oz. Light Beer – 110 Calories
6 oz. Rum and Diet Coke – 65 Calories
4 oz. Cabernet Sauvignon or Chardonnay – 90 Calories
4 oz Dry Champagne – 105 Calories (my personal favorite)
6 oz. Vodka and Soda Water – 65 Calories
7.5 oz. Gin & Diet Tonic – 115 Calories
Jack Daniels (Single Shot) – 55 Calories
Don’t Drink:
6 oz. Mud Slide – 560 Calories
9 oz. Mai Tai – 620 Calories
10 oz Margarita – 550 Calories
10 oz. Long Island Ice Tea – 543 Calories
12 oz. Piña Colada – 586 Calories
Stay tuned for next week's installment advice!

11/06/2020

Happy !

Hope you are all doing well and managing during these crazier times.

With a little extra time on my hands this past weekend, I started cleaning out my "old" fitness magazine libray. If you are like me, you had a tendency to save your old Muscle & Fitness or Oxygen magazines under the guise of being able to refer back to a specific workout or nutrition plan right?

Any guesses as to how far back my magazines went? My oldest one was from 2001!! Who needs a freaking magazine that is that old, c'mon! Everything you want or need is online. So with a heavy heart but a heavy hand, I trashed them all, save a few. I kept the magazines where I had a feature photo or article.

Check out the photos below....Enjoy!
Muscular Development article from 2007
Ironman article form 2007
Oxygen magazine from 2008 (2 photos)