A journey through the Age and lands of Pandora

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    Tuesday, June 16, 2020


    Warm-up
    Vitality Day 24 lv III (no rest between sets)


    Cardio
    60 days of Cardio Day 39 lv I (no rest between sets)


    Workout of the Day (WOD)
    Sherlock lv III with ec (45-sec rest between sets)


    Finisher (core and stretching)
    Back & Core Day 17


    Nutrition
    No Sugar 30-day Challenge Day 22/30 (free pass 6/6)


    Total push-ups 2020: 13.148

    Total pull-ups 2020: 313

    Total Indoor Rowing: 124.522m

    Walking to Mordor: 1.603,9 km


    Days of consecutive training: 75



    Comment


      Wednesday, June 17, 2020


      Workout of the Day (WOD)
      Zen


      Nutrition
      No Sugar 30-day Challenge Day 23/30 (free pass 6/6)


      Total push-ups 2020: 13.148

      Total pull-ups 2020: 313

      Total Indoor Rowing: 124.522m

      Walking to Mordor: 1.614,6 km


      Days of consecutive training: 76



      Comment


        Thursday, June 18, 2020


        Workout of the Day (WOD)
        Zen


        Nutrition
        No Sugar 30-day Challenge Day 24/30 (free pass 6/6)


        Total push-ups 2020: 13.148

        Total pull-ups 2020: 313

        Total Indoor Rowing: 124.522m

        Walking to Mordor: 1.624,4 km


        Days of consecutive training: 77



        Comment


          Friday, June 19, 2020


          Workout of the Day (WOD)
          Zen


          Nutrition
          No Sugar 30-day Challenge Day 24/30 (free pass 6/6)


          Total push-ups 2020: 13.148

          Total pull-ups 2020: 313

          Total Indoor Rowing: 124.522m

          Walking to Mordor: 1.635,6 km


          Days of consecutive training: 78



          Comment


            Saturday, June 20, 2020


            Warm-up
            Vitality Day 25 lv III (no rest between sets)


            Cardio
            60 days of Cardio Day 40 lv I (no rest between sets)


            Workout of the Day (WOD)
            Homemade Hero lv III + lv I (12 sets in total) with ec (45-sec rest between sets)

            I did six burpees in each burpees segment.


            Power Mode lv I (30-sec rest between sets)


            Finisher (core and stretching)
            Back & Core Day 18


            Nutrition
            No Sugar 30-day Challenge Day 24/30 (free pass 7/6)


            Total push-ups 2020: 13.280

            Total pull-ups 2020: 313

            Total Indoor Rowing: 124.522m

            Walking to Mordor: 1.649,8 km


            Days of consecutive training: 79





            Comment


              Sunday, June 21, 2020


              Workout of the Day (WOD)
              Zen


              Nutrition
              No Sugar 30-day Challenge Day 25/30 (free pass 7/6)


              Total push-ups 2020: 13.280

              Total pull-ups 2020: 313

              Total Indoor Rowing: 124.522m

              Walking to Mordor: 1.657,5 km


              Days of consecutive training: 80



              Comment


                Monday, June 22, 2020


                Warm-up
                Vitality Day 26 lv III (no rest between sets)


                Cardio
                60 days of Cardio Day 41 lv I (no rest between sets)


                Workout of the Day (WOD)
                Overdrive lv III with ec (45-sec rest between sets)

                I did 15 push-ups in each push-ups segment.


                Finisher (core and stretching)
                Back & Core Day 19


                Nutrition
                No Sugar 30-day Challenge Day 26/30 (free pass 7/6)


                Total push-ups 2020: 13.385

                Total pull-ups 2020: 313

                Total Indoor Rowing: 124.522m

                Walking to Mordor: 1.667,1 km


                Days of consecutive training: 81



                Comment


                  Tuesday, June 24, 2020 – Sunday, June 28, 2020
                  It has been my last week before the Summer Holiday starts. So it has been a pretty hectic week as I had to finish quite a few of my work assignments before the Summer Holiday. Therefore, I didn't have the time or energy to do my usual training program. So I did the Zen workout every evening to relax and unwind. I found the description of the exercise very fitting for my state-of-mind.

                  A workout that flows, lets your muscles, tendons and ligaments stretch and unwind and relaxes your mind cannot be called anything other than Zen. This is for those days when everything is really too much and you have little juice left in your batteries for something harder. Zen is a workout that will help you re-center yourself and start to feel energized again.
                  Workout of the Day (WOD)
                  Zen





                  Status as of Sunday, June 28, 2020

                  Nutrition
                  No Sugar 30-day Challenge Finished.


                  Total push-ups 2020: 13.385

                  Total pull-ups 2020: 313

                  Total Indoor Rowing: 124.522m

                  Walking to Mordor: 1.739,9 km


                  Days of consecutive training: 87

                  Comment


                    Happy holiday!

                    Comment


                      Thanks NancyTree -

                      Comment


                        Dietary changes

                        From the end of May, I have been focusing on my diet. I decided to change my diet when I reached 86 kg on the scale with a body fat percentage of 20%.

                        My overall goal for my dietary change is to bring my body fat percentage down to 15-16% while maintaining my muscle mass. My goal for June was to lose 4 kg and to reduce the body fat percentage to 16-17%.

                        To achieve these goals, I have started to record my calorie intake. I have recorded my meals via the app Myfitnesspal. Entering my calorie consumption made it clear that my eating habits resulted in a calorie surplus. I ate too many carbohydrates in the form of bread, the meal portions were too large, and I snacked too much.

                        I have, therefore adjusted my diet and have drawn on my experiences from Darebee's NIP diet. I've cut down on carbohydrates, focused on consuming enough protein, eating lots of salad, and concentrated on not overeating. Especially the latter has been challenging as I love good food.

                        I now eat a serving of Greek yoghurt with fresh fruit and muesli at breakfast. At lunch, I eat a large salad and some fish most often salmon or tuna. Some days I also eat a portion of scrambled eggs. I eat a salad, potatoes, rice or pasta and a piece of meat at dinner. Besides, I eat a protein shake after exercise, a protein bar if I get hungry and in the evening a serving of yoghurt or a slice of French bread with butter and cheese or jam. In the weekend I get dessert after dinner.

                        I hardly eat any snacks during the day in the form of chocolate or chips.

                        In addition to registering my calorie intake, in May and June, I participated in a 35-day course focusing on healthy exercise, eating and mental habits. It was an app-based gamification course. Every day, I recorded whether I had eaten healthy, exercised and had focused on healthy mental habits in the form of meditation, less screen consumption etc. I had to reach a certain number of points during the day and could increase in level, which increased the daily number of points I needed. Before and after the 35 days, I answered an online questionnaire to see if my body age had improved. The course helped me focus on my habits, and showed how much it takes to live healthily.

                        The course was a great help in incorporating healthy habits. I have, therefore created an excel sheet where I have entered the same factors. Thereby I can continue to focus daily on my diet, exercise and mental habits.

                        At the same time, I changed my exercise program, so I do a HIIT workout 2-3 times a week to make me healthier and fitter in less time.

                        Does it help then?

                        Yes, I must conclude. I have lost 4 kg in June and now weigh 82 kg with a fat percentage of 16-17%. I have lost 1 kg of muscle mass.

                        So far, the results are promising. The habits are also becoming natural, so I don't spend much time during the day focusing on eating healthy. It is becoming a natural part of everyday life. But I know from experience that I still have to focus on the diet, as otherwise, I will as slowly fall back into the old habits. Here the Fitnesspal program and my excel sheet help me to maintain the necessary discipline and focus.

                        Comment


                          Monday, June 29, 2020
                          Today, I felt ready to continue on my fitness journey.


                          Warm-up
                          Vitality Day 27 lv III (no rest between sets)


                          Cardio
                          60 days of Cardio Day 42 lv I (no rest between sets)


                          Workout of the Day (WOD)
                          Rockstar lv III with ec (45-sec rest between sets)

                          I did 11 push-ups in each push-up segment except for the last push-up segment where I did 12 reps.


                          Finisher (core and stretching)
                          Back & Core Day 20


                          Total push-ups 2020: 13.540

                          Total pull-ups 2020: 313

                          Total Indoor Rowing: 124.522m

                          Walking to Mordor: 1.758,0 km


                          Days of consecutive training: 88


                          Comment


                            Tuesday, June 30, 2020
                            Our youngest daughter Emma has had a friend staying over since Saturday. Her father came by in the evening and picked her up. We also got a visit from Emilie's friend, who will stay until Thursday. Therefore, I did not have time for my training program today. However, I still had an active day, as I did some gardening, and we went for a swim at the beach.


                            Workout of the Day (WOD)
                            Zen


                            Total push-ups 2020: 13.540

                            Total pull-ups 2020: 313

                            Total Indoor Rowing: 124.522m

                            Walking to Mordor: 1.768,7 km


                            Days of consecutive training: 89


                            Comment


                              Wednesday, July 1, 2020


                              Warm-up
                              Vitality Day 28 lv III (no rest between sets)


                              Cardio
                              60 days of Cardio Day 43 lv I (no rest between sets)


                              Workout of the Day (WOD)
                              Bridge 4 lv III with ec (45-sec rest between sets)

                              I did 17 push-ups in the first set, 18 push-ups in the second and third set and 19 push-ups in the fourth to the seventh set.

                              Finisher (core and stretching)
                              Back & Core Day 21

                              The Impossible Abs Challenge Day 1


                              Total push-ups 2020: 13.669

                              Total pull-ups 2020: 313

                              Total Indoor Rowing: 124.522m

                              Walking to Mordor: 1.786,0 km


                              Days of consecutive training: 90


                              Comment


                                Wow - it sounds like you did (and continue to do) a really great job congratulations on your results.


                                Originally posted by Sundance View Post
                                Dietary changes
                                In addition to registering my calorie intake, in May and June, I participated in a 35-day course focusing on healthy exercise, eating and mental habits. It was an app-based gamification course. Every day, I recorded whether I had eaten healthy, exercised and had focused on healthy mental habits in the form of meditation, less screen consumption etc. I had to reach a certain number of points during the day and could increase in level, which increased the daily number of points I needed. Before and after the 35 days, I answered an online questionnaire to see if my body age had improved. The course helped me focus on my habits, and showed how much it takes to live healthily.
                                This app/course sounds like a really fun way to get started on new healthy habits - may I ask you, what was the name of the course (I've seen some commercials on facebook for an app/course, I think it was called "Bootcamp", or something like that - it had a military/"Age of Pandora"-vibe, and I wondered if it could be the cource you're referring too?

                                Comment

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