10-Week Body Challenge: Week 1

It’s January, and true to New Year’s call for resolution, I’m embarking on a 10-week fitness journey prompted by Lake State CrossFit, in partnership with Complete Nutrition, and despite my general disdain for the millions of people who believe January 1st is the only time to get healthy.

Over the next 10 weeks, I’ll track my daily food consumption, water consumption, sleeping habits, and exercise aiming for 1,661 calories, 64 ounces, 7-8 hours, and 30-60 minutes, respectively, based on the results of a body composition analysis performed by Complete Nutrition. My goal is to reduce my body fat percentage, and build more muscle.

Or, in layman’s terms, get jacked.

As a method for accountability and tracking progress, I’ll post weekly updates featuring short narratives, progress photos, meal inspiration, and the songs that keep me moving. So that, at the very least, you can chuckle at my impending struggle.

I don’t anticipate hardship related to pounding water, sleeping, or maintaining a rigorous exercise regimen—I do this anyway. However, avoiding the company kitchen’s onslaught of baked goods or otherwise butter-soaked, cheese-smothered foods is a different beast entirely. While my diet is rampant with clean, whole foods, it’s hard to decline the seduction of a (free) custard-filled donut dripping with glaze.

I fully anticipate a breakdown by week six in the form of me in the fetal position sobbing into a pot of Kraft macaroni and cheese while “Hello cheddar, my old friend…” plays in the background. But before you spiral into some rant about the importance of having a healthy relationship with food and “but cheat days are fine,” calm down. I can put down a bottle of champagne, and some gravy-smothered chicken and waffles with the best of them (and without guilt). It’s called balance. But this experiment requires a little sacrifice.

It’s called a challenge for a reason.

This has nothing to do with looking thin in a wedding dress or striving for a thigh gap (what is that, tho?). It’s not about beach season or vanity. It has everything to do with building healthier habits, pushing my capacity as an athlete, and unlocking my body’s potential. This is about leveling with myself about holding back, and replying honestly to “Am I incapable or am I scared?”

This is about positive change and personal growth.

Benchmark Workout

1,000m Row (for time): 4:07
1:00 Assault Bike (for calories): 10
Pull-ups (max effort):
Push-ups (max effort):
Overhead hold (for time):
1:01 at 65#


10-Week Body Challenge | Week 1, day 1


Body Composition and Nutrition

Starting weight: 144.1 lb.
Starting skeletal muscle mass: 57.8 lb.
Starting percent body fat: 27.5%

Daily caloric intake: 1,661
Carbohydrates: 166g
Protein: 125g
Fat: 55g

In My Mouth

Bon Appétit published The Feel Good Food Plan featuring two weeks of ten healthy dinners, and the whole menu looks drool-y AF. So, I’m borrowing some recipes, substituting the fattier proteins with leaner ones, and strapping a bib to my chest.


  • Banana Spinach Smoothie with Cocoa, Chia Seeds, and Almond Milk, homemade
  • Turmeric-Coconut Curry with Ground Turkey, Bon Appétit
  • One-Skillet Crispy Chicken Breasts with Harissa, Bon Appétit
  • Salmon, Roasted Squash and Grains with Tahini-Honey, Bon Appétit


  • Hardboiled eggs
  • Kiwis
  • Gala apples
  • Peanut Butter Banana bars, Clif Bar
  • Tropical Vanilla protein shakes, Progenex

In My Ears

In my sporadic 10K training, I discovered that if I match my stride to the tempo of both “No Limit” and “Plain Jane,” I can accomplish the near impossible feat of completing an 8:30 mile. Catch me enthusiastically fist-pumping on the treadmill pretending I don’t hate the monotony of running in-place until temperatures reach double digits.

  • No Limit, G-Eazy ft. A$AP Rocky and Cardi B
  • Plain Jane, A$AP Ferg ft. Nicki Minaj
  • Kiss it Better, Rihanna

Published by

Vicari Vollmar Conley

F/27. I'm a production manager, foodie, and self-proclaimed life-enthusiast with an affinity for tequila, bright lips, stick-shift, and general bad-assery. I firmly believe in carbohydrates, horoscopes, and the power of friendship.

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