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December 26, 2017 – 12:52 pm | No Comment

This Week 7’s (12.14 – 12.31) Affirmation: Mindfulness – I will reach for mindfulness each day.
Date – 12.26.17
B-Book 44: Do the Work by Steven Pressfield
The key message in this book: Often we stop dead in our tracks …

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Home » Fitness

2015: Phase 1 – Day 8

Submitted by on February 11, 2015 – 4:53 am No Comment
3-moves

Narrative: (Duration – 64 mins) →  My Nike Line
Really hard workout, especially on my run.  I feel like I am complaining a bit, but this workout is quite a burning.  Yet still, I do fell as though I am getting fitter, stronger and faster.  I believe also bested my caloric high point of yesterday, so today was the most calories burned so far in this phase – YaY again!  I also had a faster run today (really felt like stopping at about the 20min point, but pushed through to 30. Today I only walked for about 5 mins, so that is an improvement over yesterday as well.  Specifics: Started with 30 Crunches, Pushups, Situps, Squats (30lbs DBs), Leg Raises then did 30 mins on the treadmill for just over 3 miles at level 6.2, lowered the rate to level 5 and walked for 5min, then increase to level 6.5 for the remaining 5mins.  I then broke and did another 10 of the previously mentioned exercises and 2x 20 sec Planks.   Still have not mastered the early workout, but I have an excuse since I had to attend Marcus’s first official Lacrosse Varsity game.  His team (Blue Devils) won 9 – 6 agains Sandalwood (Saints).  At any rate, I will try again for an early tomorrow.  Jason Derulo still going strong. That’s it for today… Good livin’…just keep on movin’

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 7 DAY 8 DAY 9 DAY 4 DAY 5 DAY 6
LEG RAISES 40 40 50 OFF 50 50
CRUNCHES 40 40 50 OFF 50 50
PUSH UPS 40 40 50 OFF 50 50
SITUPS 40 40 50 OFF 50 50
SQUATS 40 40 50 OFF 50 50
PLANKS 40s 40s 50s OFF 50s 50s
RUN/ELLIP 40min 40min 50min OFF 50min 50min
TOTAL CALS  2616 2645   0  0  0

Cardio: (Duration – 40.00 min) @ Intensity Level: 6.5 
Type:  Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 4.04

Goal and Statistics
Total Distance: 23.84 (19.80 + 4.04) miles (Goal 80 / 56.16 remains)
Total Calories: 19,915 (17,270+2645) (Goal 50,000/30,085 remains)

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