Coach Col MacG

#9WCF D1-W4-P2 18 mins of Tabata - fast and furious - uncoordinated and crazy but it’s done

So my eating was better - not perfect! I took a a crack at my first batch of homemade baked beans! It was sketchy but I’m happy with them, especially for breakfast I couldn’t get up my driveway at lunch as it was drifted in so I went to iga and the burger special was on..instead of fries, pasta or wedges I went for the grilled veggies - I KNOW RIGHT(my family would be shocked) Because I didn’t get home meant I didn’t get my chocolate fix (Beachbody Chocolate almond crun...ch bar) so I had two chocolate chip cookies But had two manderines too! Topped of the evening with pasta - sauce is actually full of veggies! No pop - just water today See more

It’s a rest day - but having some fun little challenges is ok to do! I said I was going to do 5 rounds by summer with this one! Technically I did 4 - but the first two takes my shirt kept sliding up and ain’t none got time for that So by the time I got near the end of a very uncoordinated round two in this - I was spent! If you think it looks pretty easy or doable - try it and let me know how you do! You maybe the one I have to beat!!

#9WCF D5W3 ~ PHASE 1/3 COMPLETE ALREADY! Don’t let these little, few ounces of equipment fool you! ... Even though I’m not using heavy, I’m still getting the best out of every work out! Sometimes your own body weight, and concentrating on good form is more then enough! One difference I seen in myself is doing full pushups! I could barely do one regular push-up and in the workout on Monday I was able to do 24/40 regular! BIG DEAL Now, because phase 1 was a roller coaster of emotions in my personal life - my nutrition wasn’t exactly great - hell, somedays not good! But it could have been worse if I shit the bed on my workouts I did my measurements before phase 1 - so after phase 2 I’m going to really concentrate on my eating and hopefully show you the difference nutrition makes in your decisions! I know we all know, but I really am going to practice what I preach! Hope everyone is staying safe See more

#9wcf Day 1 - First workout in the new gym Finally got everything up and running tonight, thanks to my boy Mike, for putting up my bands! To top it all off my new socks came so I could wear my new sneakers (weird, I know) but that’s how I roll! ... I thought MBF was go go go ~ pffft, it’s got nothing on this one - so far! I’ll let you know my true feelings after the first week but if it’s anything like day 1, I’m going to love the high intensity! Interested?? Let me know!

Push up Challenge - Day 15

Saturday - I was sitting here staring a piano, wishing I could just play it without learning. Then I remembered a challenge that my coach Deanna threw out there the other day! It took a few tries just to try get coordinated. It doesn’t look like much but hooolleeeehhh - try it! Anyhoo I accepted the challenge - my goal is to do 5 rounds in a row by summer

#mbfa THAT’S A WRAP - Final work out in the livingroom- I’m serious this time 3 rounds of MBF and 3 rounds of MBFA ... My whole heart wasn’t it it the last three weeks of this program - my nutrition was way off but doing it was better then nothing! It’s terrible how fast you can go off the rails and It’s totally a mind over matter! It’s my weekend to work - bought fruit, some meals, ready and I’m going to drink my water! Should have me on track to start 9WCF Monday