2015 November


Measurement 1 Date – Monday 2nd November Time –  7:39 AM
Weight BF% Water % BD
 145.8 30.3 50.9 6.3
Arm Chest Waist Destroyers
12.75 35.25 29.75 25.25

Measurement 2 Date – Monday 16th November Time –  7:15 AM
Weight BF% Water % BD
 144.3 30.1 51 6.3
Arm Chest Waist Destroyers
 12.25 35.25 29.75 25.25


  • On the Road i.e. Walking – Usually done with my walking partner Eunice but sometimes I do walk solo.  We walk at least 2 miles)
  • Jogging intervals (On my own, I usually do the jog intervals by landmarks versus time or distance)
  • Movement practices via Gold Medal Bodies (GMB): – Daily Battery http://gmb.io/ and Elements
  • Song-length zumba style workouts on youtube by the following: Chelsea Toronto Zumba, AdaAri, Mariadela Ramirez, Isabella Larka, Flurim&Anka, Mo Diakite, Shani McGraham-Shirley and Z4 Group.  I’ve put them into playlist based on genre: Soca, Reggae & Reggaeton; African; and Latin
  • Body Images’ Soca Aerobics – set to Dominica Bouyon or Burning Flames
  • Stretching: Song length youtube videos
  • Toning – a variety of exercise I do at home or at the gym which includes: Ab wheel, Myotatic crunches (on the exercise ball), Kettlebell Swings, Cat vomit, Planks, Pull/Chin ups
  • Pole conditioning – Some youtube workouts that I’ve put together in a playlist aimed at conditioning the muscles needed for pole fitness:  https://www.youtube.com/watch?v=nGNo-Q-0-5k&list=PL-0KtvIwBO7_csDHmVqtLw7h44lOJKbvx
  • Pole fitness – Classes held once a week for 1.5 hours, taught by Ariana Forbes of Limitless Fitness: https://www.facebook.com/LimitlessFitnessTortola?fref=ts
  • Yoga – a 28 day beginner yoga series by doyouyoga: https://www.youtube.com/watch?v=Rz3cdHU29hg
  • Head & Heart – Reading “Converstations with God”

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