A journey through the Age and lands of Pandora

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

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

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

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

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

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

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

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.

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

Happy holiday!

Thanks NancyTree -

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.

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

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

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

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


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?