Food Diary:
Breakfast: 3/4 cup oats, 1 tbs honey, 1 tbs milk
Snack: Koeksister (the muslim kind) and a chilli bite
Lunch: Greek Salad, 1/2 pizza bianca
Snack: none
Supper: 2 bagels, 1 with rare roast beef, mustard and pickles. 1 split in half 1 side feta and 1 side avo, 2 chilli bitesm 1 samoosa 1 half moon and 1 koeksister
I drank 2 glasses of tab, 1 Ice tea, 1l water
The workout was awesome, it was our first full work out:
The exercise lasted 1 houre, 16 minutes and 33 seconds. I burned 701cal of which 45% was fat and my avg heart rate was 142bpm(180bpm was my max).
Warm-up:
Cycling (10 min)
Start @ Level 2 RPM >75 for 2min – After 2min increase to Level 3 for 30sec
Stretching Routine
Strength and Conditioning:
Exercise 1: 1 min
Band Pull
Modified Crunches 2 x 15
Exercise 2: 1 min
Squats
90 Degree Crunches 2 x 15
Exercise 3: 1 min
Band Shoulder Flexion
Ankle Taps 2 x 15
Exercise 4: 1 min
Side Lying Leg Abduction
Back Extensions 2 x 15
Exercise 5: 1 min
Tricep Dips
Bicycle Crunches 1 x 30s
Exercise 6: 1 min
Push-Ups Tri-angle
45 deg crunches 2 x 15
Exercise 7: 1 min
Band Lat Pulldown
2 Laps Between Each Pair of Exercises
Cardiovascular Cool-Down:
2 Laps Track
Stretch
We also had out weigh in and I am happy to say I lost 500g
friday was an easy day, went to the hairdresser to have my hair made pretty for Jack's big day, then went on shopping errands with my mom.
Came home and had lunch and played a little on the PC till Jack came back, then continued to play on the PC. We went to the synagoge and watched the lovely ceremony, followed by the regular synagoge service. It was really nice having the whole family there :)
Supper was Jack's favourite. Hummus with meat. Followed by an evil custard tart (I only had a small piece but a full food diary will be in the next post)
It was good to have a day off, after 2 days of exercising with only a bit of walikng around in sea point.
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