Thank you to each and every one of you who participated in the bingo challenge for September. My hope is that you were able to add at least one piece of this challenge into your normal routine. All these items on their own were pretty simple; now it is time to figure out how to incorporate them into your routines. In the running @Bri Varela @William Romman @Michael Young @Taryn Moore

You are invited over for breakfast; when selecting a piece of bacon, which slice do you select? Also, here is a picture of my go-to breakfast sandwich, which I can eat most days, and its macros.

Never underestimate how much work you can do in a hotel gym. Upper body crusher Pull ups 3x10 Shoulder press 3x10 Lateral raises 3x10 Flyes 3x10 Biceps curls 3x12 SKOOL (bingo) game 8-week transformation challenge

Travel days oh travel days, last minute booking had me traveling on a red eye. My least favorite time to travel. What do you focus on once you have arrived to your destination? SKOOL (bingo) game 8-week transformation challenge

SKOOL (bingo) game 8-week transformation challenge Calories & protein Once we have got our sleep on track. Now we get into the app; now we look at the core 4, starting with the 1st box: nutrition. For our newbies with tracking, let's prioritize hitting our calories & protein; if we can do this 85% of the time, you give yourself a great chance of being a transformation challenge winner. This gives you some breathing space for any trips or special days in this period. If you're like me, you're not able to hit your protein with whole foods alone. These are my use-day meals Omelet sandwich Protein coffee High protein lunch Post workout stack High protein dinner Protein ice cream (testing a new theory) If you want particulars or need help putting together something, reach out. You can find protein below. https://1stphorm.com/products/postworkout-stack?a_aid=elyr