11.01.2026
Watch the video or read the transcript! Things are looking great! Keep it up!
Check-In:
Hey Macy, hope you're having a great week. Um, just wanted to check in and see how everything is going so far. Um, and here, let me just jump in here. Okay, but yeah, I hope your engagement photos went great. It looked like they did. Um, according to your comment earlier, um, did you guys like do an outdoor shoot or anything like that? I'm always just curious as to like what couples are doing nowadays. Um because like I am also a photographer and I I love doing engagement photos. It's just granted everyone's like in different areas and so also just you know how it be even like right now I'm looking outside and it's just like all cloudy and everything so I'm like maybe not the best for an outdoor shoot.
But anyways, um I hope the rest of your week has been going well though. Um, I know it's been pretty stressful um because of your test and I know that you have one on Tuesday if I remember right. So hopefully we are locking down those studying um sessions and that also just like having a routine of things like um that you consist consistently follow um I think just really helps to like know how to plan ahead of time and to use time management wisely. Um, but yeah, um, I don't know if you ended up trying any of those techniques I sent, um, like the Pomodoro technique or maybe even just doing some like flashcards on the treadmill or something like that. Like I love using Quizlet and I I used the free version cuz this this economy ain't it. Um but anyways um yeah so highly recommend using Quizlet or something like that to just do on the treadmill or something like that. And if you want me just to like alter the um what's it called? your cardio. So, you have like two, let's just say like uh steady state um workouts instead of like being on the stairmaster. If that's too much or something like that to just help you get some more studying aid, like just let me know.
Um but yeah, so I am looking at um to kind of just start things off. Um, so I just want to look at your progress photos real quick this week. The I really like the lighting in this as well. Sorry. It's just it's hard when it's like dimly lit cuz I can't really see the details that well, but like it looks like everything is coming in nicely. Um, I can also Let's just see if I can compare this as well. So, let's just say I compare this photo to hold on this one to this one. And so, I like it looks like you're starting to get some more definition in here. Granted, it I don't know if it just because like the lighting is super bright in this one, but it does look like we're starting to get some definition. Um, so that is a plus. Um, and then let's see if I can do this one as well. Oh. Oh my gosh. Sorry. I'm trying to figure this out. And yeah, it looks like you're like, granted, I don't It could also just be the fact that because the camera is closer to you in this left photo um compared to the right, but it does look like your um arms are starting to look a little bit more toned as well. Um, which is super cool. I love that for you. Um, and like yeah, I know that there's a little bit of an influx of weight. I'm honestly like not worried about that at all. Um, like I mentioned last week, um, I do expect to see a little bit of increase in weight. um especially as we're starting out a new workout program because your body's adapting and the muscle recovery is um going to require more water retention. And so it can be and honestly this can be a variable of things. It can also be because you're high stress, you have high cortisol levels and so your body is just wanting to adapt and hold on to everything. Um, and so I think as we work on your stress, um, we may also be seeing that go down, um, as well. But really, I'm I'm expecting this to be more water retention from, uh, just the new workout program. And like I said, your body will adapt um, in like a two to three weeks or so, um, from starting out.
So, um, as well as let's see what else. Um, I Okay, so I kind of just want to go over your um check-in form. So, and like I I saw your comments earlier on this like the nutrition. And it could have been better. Um, just because I know that you're stressed. Um, as well, let me see if I can pull up the responses. Will it let me click? No, that's not what I wanted. Comments. That's what I wanted. Okay. So, Oh, okay. And like I don't think your nutrition is terrible, per se, um, for eating out. Um, like I think there's always like a good, better, and best option. And so I think like it's like instead of white bread, Rico for wheat bread because there's more fiber in there. Um, and so I just um that's one thing to consider. And it's like it's fine if it's like maybe once a a week or so. um just preferably not every day that we're eating out just because it is going to be higher in fat. Um and so it's easy to just go over your calories. Not saying that fat is bad or anything. It's just when we eat out. Um it's it's just so easy to overeat. Um but there are ways to go about that. Um, if you are planning to eat out and you trying to be um, healthier, just let me know and I can send you some techniques like, "Oh, okay. Maybe I don't eat the whole thing. I save it for later." Or I go for like a lettuce wrap burger than like the buns. Um, something along those lines. Um, but yeah. And again, like I know you're not doing your like nutrition with me and so um I apologize on that. Um okay. But I do think though like even if you aren't doing nutrition with me um you need to track you need to track your food. Um because otherwise you're not going to be getting the results you want because if you undereat your body is it going to have the energy it needs to push hard throughout these workouts. But then if you overeat you're also not going to see the body recomp that you want um as well. So just on your own be sure like you're tracking everything. Um that way you can kind of monitor um oh okay maybe I can have a like another snack or maybe oh okay maybe I don't um as well. So again sleep is doing great happy for you on that too because sleep will also definitely help with so many things muscle recovery um like mental cognition everything. Um, okay. And then I imagine your week is going to be pretty stressful the first couple of days since you have your test. So, um, let's see. Is there anything else going on? Um, maybe that we need to plan for like are you going back home anytime soon? Are you um I don't know. Let's see. any other tests coming up? Um, and so then that way we can kind of get like a jump start on everything. Um, okay. So, it looks like we covered everything on that.
Um, I am going to just quickly jump into your training. Um, so let's see. Um, so for this, I'm going to bring this up. Um, not the upper body. I don't think that's what it was. Um, so I added um a different exercise, the bench reverse crunch. So with this exercise, you're going to lay flat on a bench relatively, and then here, like you can you can watch the video. Um, I would highly recommend watching the video. Um, but I think that'll add a little bit more resistance and it's really gonna be great at target targeting your lower abdominal area. Um, and then another thing is cable crunches. Um, cable crunches. So, for this exercise, you're gonna like some people um almost like to think of these as like prayers, but you're going to take like um the rope and then you're going to bring your forehead down to the ground. Um and try to make sure that your spine is relatively straight. Um or no, not not straight. What am I saying? Um sorry. um because you want to keep it a little bit curved. So then that way you're actually targeting your top abs. Um sorry I'm mixing it up with another exercise. Um but yeah, so if you have any questions on these um just let me know and I will help you out with those. Um but you also have the form videos which can also help. Um but we'll see how those go. See if that's a little bit more challenging for you. Um, and then the rest of the week, um, I'm curious.
Let me know how the dumbbell stepups go this week, depending on how that goes. Um, we may just switch it out with a different exercise. Um, cuz ideally for the stepups, sorry guys like so stuck inside. Um here, let me go here. Um so for the stepups like this. Yeah, I'm just going to borrow this. Sorry, it's kind of dark right now. Normally it's more lit in here. It's just there. I'm going to just go this way. Hopefully that's okay. Yeah. Um I don't like this, but whatever. So for this exercise. If it's better for you to um hold on to something, that way you can just focus on actually like um on like you can actually focus on my muscle connection. It's totally fine. I actually recommend it as well. So, I'm going to come up here. And ideally, I want to be bent forward about 45 degrees. And I'm just like toeteapping the ground and then coming back up. But ideally, you want to push more off here. Sorry, I'm just not a big fan of this chair. Sorry. Um, yeah. So, I'm going to come back here, toe tap. Come back here, toe tap. But notice that I am leaning a little bit forward because as I lean forward, it's going to cause your glutes to be stretched out more, which is what we're targeting. I can't go super low on this, and it's pretty wobbly, so I apologize on that. But, and it's okay if you feel it somewhat in your quads, that's totally fine. That's also going to be like um a secondary muscle. But since we're trying to target more glutes, you really want to instead of being standing straight up and going down like this, you want to be leaning forward and coming up. And then really squeeze your glute as you come up top. Um so we'll see how that goes. see how that feels
. Um, and see if we want to keep that in the program or not. Um, yeah. Um, and then I saw we liked the um what's it called? The super sets. Um, that was a good challenge. Did you want that with like uh any of your other exercises. Um I I do eventually want to add a superset on lateral raises, but I want to wait until we get our form down first. Um so that is going to be something like to be determined. Um but yeah, um wide grip lat pull down. Um, and then let me know how some of these other exercises are going. I don't know if I got videos on these. So, which is it's like I said, it's totally fine. I know you're busy and you have your tests. Um, just send what you can. Um, but yeah, and also let me know if you are ever feeling sore in any areas or you're like, "Hey, Brynne, like I felt really sore the day after of this workout." Cuz then I'm like, "Okay, great. Um, this gives me feedback as to whether we are hitting the right areas or if you are feeling it in different muscles that are not intended, then there's some kind of form adjustment we need to make um, as well. Um, so we'll see how that goes. Um, yeah.
And then I kept most of your weights the same just because I know that some of these were at your home gym or like um your Planet Fitness back at home. Um so like I'm just going to keep the same weights for most of like which the days I think you were gone. So yeah, if you have any questions um feel free to let me know. Um and yeah, I hope you have a great rest of your week. Bye!
(in-case video doesn't work)
Summary/Homework:
Studying Techniques:
Pomodoro Technique: https://www.youtube.com/watch?v=RJTcqnGPQME
Google Calendar: Schedule your time to study! Block off time and be strict with it!
Nutrition:
Try to limit eating out to once a week
If you are going to:
try to manage portions by asking for a box and saving it for later
switch out some of the ingredients (e.g. lettuce wrapped burger instead of buns)
drink plenty of water!
enjoy yourself, but just remember, everything in moderation! :)
Ways to manage stress:
Go for a short walk
Prep ahead of time
Schedule your time efficiently: prioritize the top things as your first task and then work your way down
Workout Program:
Looks great! I think we can crank up the intensity! 🔥
If you can, try to film the last sets of your workout. However, if short on time, don't worry about it!
If you want me to switch out the HITT workout for a steady state exercise so you can fit more studying in, lemme know!
Let me know if you're feeling sore after your workouts
Lets see how abs and db step ups go this week!