Wellness Goal Project

Ireland Griffin Hour 4

SMART Goal

During the next ten days, I want to get back on track with my food plan and workouts by keeping track of my macros, water, weight and workout stats.

Long Term Goals

  • I want to compete in my second bikini competition this October and take first place in all of my categories.
  • I want to apply and be accepted to the University of St. Thomas for the fall of 2015.

Plan of Action

  • Every night before bed, I will prepare my food, clothes and backpack for the next day.
  • Everyday after waking up, I will weigh myself and record it in my phone.
  • After weighing myself and getting for school, I will eat breakfast and pack my food for school.
  • Everyday during school at lunch, I will eat my lunch and record my macros in my phone.
  • After school, when I get home, I will back my bag for the gym and eat/ drink a pre-workout snack.
  • After my workout, I will send my workout stats and weight to my trainer.
  • After working out I'll come home and eat dinner and record my macros for the day.
  • After homework and dinner I will prepare my food, clothes and backpack again for the next day.

10 Day Entries

Day 1: Monday 3/24/14

Breakfast: Protein Chewy Bar, water

Lunch: Pita Pocket w/ chicken, cheese stick, apple (halved), veggie straws, protein chewy bar, water

Dinner: Pita Pocket w/ peanut butter, apple (halved), cottage cheese, water.

Snacks: Greek yogurt w/ chocolate granola, cheese stick.

Macros: 62g of fats, 137g of carbs, 102g of protein, 60 oz of water

Weight & Workout Stats: 141.6lbs, no workout



Day 2: 3/25/14

Breakfast: 2 eggs w/ heavy whipping cream and shredded cheese, water.

Lunch: Pita pocket w/ chicken, cheese stick, apple (halved), and protein chewy bar, water.

Dinner: Honey chicken w/ rice-a-roni, asparagus, water

Snacks: Chocolate and vanilla banana protein shake.

Macros: 53g of fats, 117g of carbs, 150g of protein, 72 oz of water.

Weight & Workout Stats: 141.8 lbs, 48:05 min, 350 cal, 147 ave, 176 max.



Day 3: 3/26/14

Breakfast: 2 eggs w/ heavy whipping cream, water

Lunch: Pita pocket w/ chicken, protein chewy bar, cheese stick, apple (halved)

Dinner: Cheeseburgers, asparagus, and cottage cheese, and water

Snacks: Tropical Blast protein shake from Lifetime

Macros: 64g of fat, 138g of carbs, 116g of protein, 96 oz of water

Weight & Workout Stats: 141.6 lbs, 53:22 min, 396 cal, 148 ave, 215 max.



Day 4: 3/27/14

Breakfast: protein chewy bar and water

Lunch: Tortilla w/ peanut butter, cheese stick, greek yogurt w/ granola, protein chewy bar and water.

Dinner: Green apples, greek yogurt, protein chewy bar

Snacks: banana

Macros: 73g of fats, 115g of carbs, 79g of protein, 65 oz of water

Weight & Workout Stats: 140.2 lbs, no workout



Day 5: 3/28/14

Breakfast: Banana

Lunch: Chipotle salad bowl w/ brown rice, steak, mild, light sour cream, light cheese, extra lettuce and corn; chips and guacamole.

Dinner: chicken w/ apples

Snacks: Harlequin bar from bread & chocolate

Macros: 27g of fats, 92g of carbs, 85g of protein, and 16 oz of water

Weight & Workout Stats: no weight; 12:25 min/ 97 cal/ 153 ave/ 170 max.



Day 6: 3/29/14

Breakfast: Banana

Lunch: Tortilla wrap w/ peanut butter and veggie straws

Dinner: 2 slices of cheese pizza

Snacks: cheese stick, apple, cookie bar

Macros: 35g of fats, 65g of carbs, 27g of protein, and 60 oz of water

Weight & Workout Stats: 139.6/ 1:01:10 min/ 392 cal/ 150 ave / 182 max



Day 7: 3/30/14

Breakfast: Protein shake with OJ

Lunch: Grilled peanut butter & jelly, apple

Dinner: Hawaiian chicken, asparagus, crescent rolls, and pasta.

Snacks: Peanut butter wrap, cheese stick, and greek yogurt w/ granola

Macros: 58g of fats, 189g of carbs, 125g of protein, 70 oz of water

Weight & Workout Stats: 138.6/ 57:47 min/ 401 cal/ 142 ave/ 167 max



Day 8: 3/31/14

Breakfast: Banana and half donut

Lunch: Chicken wrap, protein chewy bar, apple, and veggie straws with water

Dinner: Greek yogurt w/ granola, veggie straws

Snacks: Greek yogurt w/ granola

Macros: 24g of fats, 85g of protein, 53g of protein, 62 oz of water

Weight & Workout Stats: no weight and no workout



Day 9: 4/1/14

Breakfast: cheese eggs w/ heavy whipping cream and toast

Lunch: greek yogurt w/ granola, chicken wrap, veggie straws, protein chewy bar, and an apple

Dinner: Greek yogurt w/ granola, chewy bar, cheese stick, and apples

Snacks: chocolate shake from DQ, cheese stick

Macros: 102g of fats, 243g of carbs, 144g of protein, and 32 oz of water

Weight & Workout Stats: 138.4, no workout



Day 10: 4/2/14

Breakfast: Vanilla and OJ protein shake

Lunch: Wrap w/ crunchy peanut butter, cheese stick, protein bar, and apple w/ water

Dinner: chicken, asparagus, rice, and water

Snacks: greek yogurt w/ granola

Macros: 56g of fat, 128g of carbs, 127g of protein and 80 oz of water

Weight & Workout Stats: no weight, 47:42 / 387 cal/ 155 ave, 178 max