I can’t believe that it’s already been a month and suprisely I’m seeing some results. I’m fitting in to my clothing much better and have a bit more energy during the weekdays. That week was fruit week , I had oranges and the most delicious grapes that I’ve ever had!! The asian eye wins! FYI: Because I’m half chinese, my fianace says that I have an “asian” eye for fruits. Appareantly, I pick the sweetest fruits.
I have to say that Monday’s workout at phyiso was the most intense workout that I’ve ever had or could remember. One thing that I found most difficult was when we did step up kicks and I had to kick with my shin. Because of karate training (back in the day) it was very hard to train myself not to break down the kick like normal. I was huffing and puffing the whole time due to my athelic asma but I did it and pushed through it! I was coughly like crazy after my workout but it was worth it. Wednesday’s workout was very tough on my tummy but that’s something that really needs to done. It was difficult to laugh and cough. I’m still push through, trying to make these changes habits but I’m still determined to meet my goals.
This week, will be a challenge for me because my phyiso guy/ personal trainer will be on vacation till next Tues, so I really have to try to stay on track and exercise. Otherwise, he will kick my ass, big time!The other phyiso guy they have is aviable for the times those times that I can’t make it. So my plan is to SWIM. I WILL swim 3 times this week and get my exercise!!
Talking about swimming, I was looking up the tighting up swimming technics and aqua aerobatics online. I’m developing lesson plans for my friend and I. I recorded a song with different ques like “jump” for doing jumping jacks in the pool so I know when to change to movements and which movements to change to. I need to mix up the lessons here and there and it would give me more exercise in the pool as well. Very excited!!
I’ve calculated the monthly percentage to see how much I’ve stayed on track and I’m pretty proud of myself that I’m pretty much sticking to it. But the REAL test will be in the halfway mark. So we’ll see how I’m doing in two mths for now.
Wish me luck!
Action List for this Week
| Weekday | Actions |
| Monday |
: Work : Oatmeal for breakfast : grapes, orange for snacks with some tea : Had something different for lunch today [SOYA BEAN, spanich, chicken with long grain rice] : Phyiso (1.5hrs) :: Tredmile – walked fast 3mins :: Curcuit (8 mins and something secs) – Burpies (start standing, go down push off of a bench), resting action – step throw 5pds ball (no breaks, burpies set of 50, 40, 30, 20, 10 then in between 30mins of throwing ball) :: struggled with coordination – jump up with both feet on bench then throw 5pds ball then throw back ball then step down continuous (only could jump with both feet and step doen 10 times without ball) :: pulled 27.5pds wieght with one hand while lifting opposite leg (3 sets of 10) :: foam rolled leg because they where getting very tight :: set up on bench with one leg then swing kick with other (2 sets of 15) :: balance feet on flat balls while lifting 5pds wieght straight up and over head (3 sets of 12) :: stretched – stretched on leg machine started 80 diagrees now 92-95 : Stairs x6 |
| Tuesday |
: Work – oranges and some grapes for snacks w tea : Swimming – 1hr : Stairs x6 |
| Wednesday |
: Work :: oatmeal :: oranges and grapes for snacks w tea : cheated had come doritos from a friend : Phyiso 2hrs :: Tredmile – walking fast 5 mins :: lay down, lift legs 3 inches off the ground and hold 3 secs, plank position on ball and bench (pull legs in and out) – 3 sets of 15 :: balancing on half ball (flat side), holding 5 kg ball and move the ball straight up above head – 3 sets of 15 :: balancing on ball (flat side) facing the wall, one legged dead lift – 3 sets of 10 on ech leg :: step up from side to side on half ball (rounded side) x50 :: plank and push up position – hold for 4 sec ech x20, after helding plank position 20secs :: push up position, leg stretched to the side like a long side lunge position – 2 sets of 12 :: stretched out : Stairs x4 |
| Thursday |
: Work – mango, grapes, oranges for snacks with tea : Stairs x6 |
| Friday |
: Work :: Oatmeal for breakfast :: Snacks – fruits : Stairs x6 |
| Saturday |
: Home :: Sushi for dinner :: Drinks with Hubby + Ice Tea |
| Sunday |
: Home :: vegs to for snacks :: small walk from Sheppard/ Bessarion to Sheppard/ Leslie :: Cheated – Had McDonald’s |
Total Count
| Goals | Actions | RESULTS | Monthly % |
|
Healthier Intake (7 days) |
: Veggies/Fruits – 6/7 : Drank tea – 5/7 |
GOOD | |
|
Exercise (2 times per wk) |
: Phyiso + Workout – 3/2 | GOOD | |
|
Stairs ( 30 opprotunities to take the stairs per week) |
Stairs – 22/30 | GOOD | |
|
Drinks (1 per wk) |
: Ice Tea – 2/1 | BAD | |
|
Other Activity (1 per wk) |
: Walk – 1 : Swimming – 1 |
GOOD |
ONE MONTH IN
| Action Items | Healthier Intake | Exercise | Stairs | Drinks | Other Activity |
| Monthly Total (#) | 45/56 | 9/8 | 96/120 | -12/1 | 7/8 |
| Monthly TOTAL (on Track) % | 92% |
