13 WK Roadmap (Mental Health)

RESULT GOAL: Mental Health

I will achieve 15% BF; I will maintain 85-90 pounds of muscle mass; I will improve my cognitive function

PROGRESS GOALS:

1. I will lose at least an average of 1.5 pounds of fat per week

2. I will run a 15 min. 2 mile

3. I will read one book a week

ACTIONS + TASKS:

#1

1. WK 1: Mobility and flexibility

2. WK 2-7: Onnit Kettlebell Routine; Wk 8-13: routine TBD

3. Tack nutrition in MyFitnessPal

#2

1. Run at least 1 mile each week to get to bet. 7 min to 7 min 30 sec pace

2. After achieving pace, increase to two miles

3. Report weekly results on website

#3

1. Read at least 30 min. a day

2. Choose book each week

3. Weekly planning report on website