Day 8: Exercise day and Weigh-in

Today is monday and my nifty HR monitor gives me a weekly roundup every monday, so every monday I will blog it.

Week 1 roundup:

total training days: 4
total training hours: 3:22:₃₈
total calories burned: 1872

My food diary for today:

Breakfast: 1 cup millie-pap, 1tsp butter, 1/2 cup milk
Snack: 30g dried apple
Lunch: 1 tuna handroll, 4 pcs spicey tuna inside out, 6 pcs rainbow roll (tuna out, prawn in)
Snack: 1/2 cup pickled beetroot
Supper: 2 pcs prawn inside out, 2 pcs tuna inside out, 3 pcs tuna bamboo roll, 48 pieces rainbow roll (4 with tuna in and prawn out and 4 with tuna out and prawn in)

Tonights exercise:

Warm up:
10 minute walk around the track
warm up stretches

Conditioning:
Station 1: Alternate Front-Lateral Raises
Station 2: Alternating Arm lifts
Station 3: Calf Raises
Station 4: Stretch Cable Bicep Curls
Station 5: Cycle
Station 6: Stretch Cable row
Station 7: Squats
Station 8: Tricep dips
Station 9: Sit-to-Stands
Station 10: Dumbbell Shoulder Press
Station 11: Straight leg Raises
Every 3rd station, walk 1 lap and a water break.

We did one full circuit and then 2 more stations.

Core Mat Work
10 x modified crunches
10 x 90° crunches
20 x ankle taps

Cool Down
3 laps around track
cool down stretches

It was a great workout. Lots of fun. My stats for today:

Total workout time: 01:04:₁₉
Max HR: 180
Avg HR: 143
Total Calories burned: 594 (45% fat)

We also had our assessment today and I have lost another 800g which brings my total weightloss since starting the program to 1.3kg Thats almost 3 blocks of butter.

yay me and here is to another fantastic week!

Day 5: Rest day

Naughty Hila not blogging on the weekend. But it was a busy and I was lazy. So here are Thursdays things first:

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:

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

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).

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.