8 Week Challenge - Day 22 & 23

Yesterday I had an extra day off. I felt bad about not going to the gym, but I had an appointment with the chiropractor and acupuncturist on the same day. I have never felt so relaxed and pain-free as on the end of that day.

Today however I had an appointment with my personal trainer for a session of a hour. I don’t know about you, but I always work twice as hard with a personal trainer. Partially because he pushes me hard, but also because I somehow want to impress him I guess. Anyway, we did a weight training session that was full of drop sets. I actually surprised myself with the weights. I could do much more than I thought. It was a bit of a mental break through. Don’t ask me how much weights I’ve done per exercise though, because I lost count somewhere along the line.

Cardio

• 15 min. Cross trainer - level 4/5 - 13/14 km/h

Weights

• Drop sets Leg press
• Drop sets Bench press
• Drop sets Triceps
• Drop sets Lat pull down

Daily Meal Plan

I realized that I write a lot about the exercise program I am following, but not much about the food plan that I am on. As mentioned before I am seeing a dietitian and he has made a few changes to how and what I am eating. I thought since I have the day off when it comes to exercise, it would be a good idea to share my daily meal plan with you.

Morning Breakfast

• 1 Multi grain toast with 1 egg or 1 tomato
• 100 gram Natural fat-free yoghurt

Morning Snack

• 2 Multi grain crisp bread with slices of turkey

Lunch

• 1 Multi grain toast with a slice of turkey
• Salad

Afternoon Snack

• Fruit
• Raw vegetables

Dinner

• 120 gram Meat or fish
• Half a plate of vegetables

Drinks

• Water
• Green tea

8 Week Challenge - Day 20

Today it is a stinking hot day, but there are no excuses to not exercise. The gym has air-conditioning so it’s better to work out than be hot and lazy on the beach. Today the RPM (spinning) class was a very hard one, but I like it that way.

Good news: my current weight is now 80.8 kilo. That is 1.6 kg less than last Monday.

Cardio

• 20 min. Cross trainer - level 4 - 12/13 km/h
• 45 min. RPM (spinning) class

8 Week Challenge - Day 18 & 19

Yesterday I had the day off from exercising which was pretty nice; it gave my body a break is really wanted. Today however it was back to business. I did cardio and resistance training.

Cardio

• 20 min. Cross trainer - level 4 -  13/14 km/h
• 15 min. Bike riding - level 7 - 85/90 rpm
• 45 min. Spinning class

Resistance/Weight

• 2x 15 reps Chest press 20 kg
• 2x 15 reps Seated row 30 kg
• 3x 10 reps Leg press 60 kg
• 2x 15  reps Hip abduction 30 kg

8 Week Challenge - Day 17

Before I started my work out I jumped on the scales. I know I am not supposed to weigh myself often, but I was so frustrated with my weight gain. Anyway, the weight has come down again to 81.4 kilo. I hope that from now on it will continue to go down.

Today I was struggling a bit with body combat. I guess my body is catching up with my exercise program. I am glad that tomorrow I have the day off. At the end my personal trainer gave me a nice body stretch.

Cardio

• 20 min. Cross trainer - level 4 - 12/13 km/h
• 20 min. Bike riding - level 6 - 82/85 rpm
• 25 min. Treadmill - 4.0 km/h
• 60 min. Body Combat

Resistance/Weight

• 2x 15 reps Chest press 20 kg
• 2x 15 reps Seated row 30 kg
• 3x 10 reps Leg press 60 kg
• 2 laps of Walking lunges