Weight Loss Challenge – Day 17

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It’s my birthday TODAY!! I am officially one year older today, and I will experience what it feels like to be another year old for the first time in my life. Also, DAY 16 of the 30-day weight loss challenge is officially in the books.

I am finding it quite difficult to reach the lofty exercise goals that I have set for myself. As a single dad, my time can be limited, and yesterday I chose family time over the additional exercise I needed to reach my two-hour daily goal. I am doing my best to prioritize, but I can’t say not to my three amazing kids when they want to go to the beach, play a game, or even watch a movie together. Being the best dad the I can be is my first priority.

After reading my update for today, if you want to see any of the 30 daily posts, documenting each day of the 30-day challenge, you can find a link at the end of this article. Let’s take a look at the progress pic.

Weight Update

Next Weigh-In: DAY 19

Day 17 – Weight Loss Before and After

Did I mention that it is my birthday? Of course, I did. Well, why am I talking about my birthday and not my weigh-in today? Well, I have decided to wait another week before weighing myself again. I need to focus on the actions rather than what the scale is telling me each day. As I mentioned on previous days, the scale can really mess with my head. So, let’s take a look at nutrition and exercise for the day.

Day 17 Nutrition


None (intermittent fasting until 1pm)

Morning Snack

None (intermittent fasting until 1pm)


Salad: Romaine. Radishes. Onion. Chicken Breast. Black Beans. Feta Cheese. Olive Oil. Vinegar.

Afternoon Snack

Keto Friendly Birthday Brownie


Salad: Mixed Greens. Grilled Chicken. Cucumbers. Carrots. Shredded Cheese. Hard Boiled Egg. Balsamic Vinaigrette.

Evening Snack


Day 17 Exercise

Morning Workout
Where: Home Workout
Duration: 50 minutes

Equipment: Rowing Machine

This is week three of my 50-minute endurance class with Shaun, on the CITYROW GO app. It gets tougher each week in both meters rowed and intensity. I rowed for 9,766 meters and my best split time was 1:41. The most important stat is the amount of sweat that departed from my body, which of course is not measurable (that’s too bad).

Afternoon Workout
Where: Home Workout
Duration: 1 hour

Equipment: 20lb. Dumbbells

Upper Body Workout: All exercises x 100 reps. No scheduled rest. Rest ONLY when needed.

  • Floor Dumbbell Press
  • Bicep Curls
  • Crunches
  • Bent-Over Row
  • Overhead Triceps Extention
  • Shrugs
  • Flutter Kicks
  • Dumbbell Flies

Final Thoughts

Happy Birthday to me! Who would have thought I could enjoy a decadent treat all while hitting my nutrition and exercise goals for the day. There are 13 days left and I am starting to believe that I can do this. Just keep me away from the peanuts!

If you are interested in reading more, you can read any or all of the daily weight loss challenge posts, starting from DAY ONE and ending with DAY 30 at the following link: 30 Day Weight Loss Challenge. Also, if you are interested in weight loss, creating good habits, and/or challenging yourself to become better in all aspects of life, follow me on social media below for my most up to date articles, videos, and current monthly challenges.

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